ROD 040912

April 9, 2012 By 3 Comments

ROD

Monday, 09Apr12

 

Monday Five & Dime Store

Now let’s go heavy on this to feel the burn. Whether you finish first or last doesn’t matter. What matters to us is that you challenged yourself to heavier than normal weight usage. That is what will get you stronger and leaner.

5¢ rounds for time of:

  • 10¢ Dumbbell thrusters
  • 10¢ Dumbbell renegade rows w/push-up (keep hips aligned during the row, don’t rotate)
  • 10¢ Dumbbell alternating waiters lunges (5 r/l, push off hard on the front leg, don’t drag or lean back)
  • 10¢ Dumbbell hang squat cleans

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Put the Fun Back in Functional Training 

Have you ever done body weight squats, box jumps, or deadlifts? If so, you have been practicing functional training, which has recently become one of the most popular training method among personal trainers. In gyms across America, the muscle isolation machines like the leg extension machine and the chest press machine remain untouched as trainers lead their clients through grueling workouts that include jumping, body weight exercises, and balancing exercises.

Now, functional training is good news. The best (and some would argue only) way to get a full body workout while limiting the risk of injury is High Intensity Interval Training. H.I.I.T. now goes beyond the philosophy of functional training. While the purpose of functional training is to move the body the way that it naturally moves in real life (multi-joint movements, etc), the purpose of HIIT is to move the body at high intensity to increase your caloric burn. HIIT is not just a training method. It is also a lifestyle that seeks to repair the damage done by a modern lifestyle that discourages movement and encourages long hours of sitting, escalators, elevators, and take-out delivery.

The foundations of HIIT include:

    • Your entire body is a muscle - Instead of completing multiple sets of an exercise that isolates a muscle, use your entire body to move heavy weights. The human body was designed to use many muscles at the same time to move weight.
    • Practice balancing – Incorporate balancing exercises into your workout. Practice balancing on single leg, boxes, and ledges to train your brain to use your stabilizer muscles.
    • Short bursts of intensity – Don’t do long slow workouts. Do frequent short bursts of intensity to mimic the way that humans chased prey in the wild.
    • Lift heavy – Lift heavy weights a few times rather than lighter weights many times. Mimic pushing a log, lifting a boulder, or striking a tree.  Cavemen wouldn’t lift 3 sets of 15 moderately sized boulders; they would lift a giant boulder 2 or 3 times.
    • Vary your movements – Each day was different in the wild. You never knew if you would be chasing down prey, climbing a tree, or jumping over a river. Never plan your workouts, and make each day different.
  • Use multiple planes of movement – Modern exercise moves us along one plane. Most exercises involve us moving forward, including running, cycling, squats, bicep curls, etc. Try running backward, jumping backward and landing in a squat, etc.

If you are new to HIIT, try incorporating the following exercises into your regular routine:

    • Sandbag carry – Place a heavy sandbag over your shoulders and carry over a distance. This movement mimics carrying prey. It strengthens the back, shoulders, and core.
    • Cross body chop – Grab a heavy medicine ball and swing repeatedly from your bottom right foot to a full extension at your top left. Move as if you are picking up a bucket of water on the ground on your right and throwing it over your shoulder to your left.
    • Sprints – Sprint 100m then run backwards 100m. Repeat. This mimics chasing and retreating.
  • Climbing – Climb a rope, or a monkey bars instead of completing an upper body workout.

This is what we do here at Next Level, incorporating these types of movements in everything we do. We specialize in unspecialized movements. We prepare the member for the unknown or unknowable that life may surprise you with. The body moves as an intergrated unit so why isolate. We put the fun back in Functional Training.

 

 

 

Filed Under: Dumbbell Training, Fat Burner Tagged With: ,

ROD 040212

April 1, 2012 By Leave a Comment

ROD

Monday, 02Apr12

 

Monday Madness

Four rounds for 30 work / 20 recovery of:

  • Burpees with a tuck jump
  • DB Thrusters (heavy)
  • Reclines

Then after a 2 minute rest follow-up with…

Four rounds for 40 work /20 recovery of:

  • Goblet squats
  • Windmills (10/r-10/l)
  • Dynamic Squats

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Filed Under: Fat Burner, Kettlebell, TRX Tagged With: , ,

ROD 033012

March 29, 2012 By Leave a Comment

ROD

Friday, 30Mar12

 

Fabulous Friday

Here’s an ass kicker

 

This is a 45 second work /20 second recovery timed sets for 3 rounds with 1 minute rest between

  • TRX Finishers
  • Slam Ball
  • DB Renegade Rows
  • Squat Thrusts
  • Mtn. Climbers
  • KB High Pulls

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Dietary fats: Know which types to choose

When choosing fats, pick unsaturated fat over saturated or trans fat. Here’s how to know the difference.

By Mayo Clinic

Most foods contain several different kinds of fat, and some are better for your health than others are. You don’t need to completely eliminate all fat from your diet. In fact, some fats actually help promote good health. But it’s wise to choose the healthier types of dietary fat, and then enjoy them — in moderation.

The facts about dietary fat

There are numerous types of fat. Your body makes its own fat from taking in excess calories. Some fats are found in foods from plants and animals and are known as dietary fat. Dietary fat is one of the three macronutrients, along with protein and carbohydrates, that provide energy for your body. Fat is essential to your health because it supports a number of your body’s functions. Some vitamins, for instance, must have fat to dissolve and nourish your body.

But there is a dark side to fat. The concern with some types of dietary fat (and their cousin cholesterol) is that they are thought to play a role in cardiovascular disease and type 2 diabetes. Dietary fat also may have a role in other diseases, including obesity and cancer.

Research about the possible harms and benefits of dietary fats (sometimes called fatty acids) is always evolving. And a growing body of research suggests that when it comes to dietary fat, you should focus on eating healthy fats and avoiding unhealthy fats.

Harmful dietary fat

The two main types of potentially harmful dietary fat:

  • Saturated fat. This is a type of fat that comes mainly from animal sources of food. Saturated fat raises total blood cholesterol levels and low-density lipoprotein (LDL) cholesterol levels, which can increase your risk of cardiovascular disease. Saturated fat may also increase your risk of type 2 diabetes.
  • Trans fat. This is a type of fat that occurs naturally in some foods, especially foods from animals. But most trans fats are made during food processing through partial hydrogenation of unsaturated fats. This process creates fats that are easier to cook with and less likely to spoil than are naturally occurring oils. These trans fats are called industrial or synthetic trans fats. Research studies show that synthetic trans fat can increase unhealthy LDL cholesterol and lower healthy high-density lipoprotein (HDL) cholesterol. This can increase your risk of cardiovascular disease.

Most fats that have a high percentage of saturated fat or trans fat are solid at room temperature. Because of this, they’re typically referred to as solid fats. They include beef fat, pork fat, shortening, stick margarine and butter.

Healthier dietary fat

The two main types of potentially helpful dietary fat:

  • Monounsaturated fat. This is a type of fat found in a variety of foods and oils. Studies show that eating foods rich in monounsaturated fats (MUFAs) improves blood cholesterol levels, which can decrease your risk of heart disease. Research also shows that MUFAs may benefit insulin levels and blood sugar control, which can be especially helpful if you have type 2 diabetes.
  • Polyunsaturated fat. This is a type of fat found mostly in plant-based foods and oils. Evidence shows that eating foods rich in polyunsaturated fats (PUFAs) improves blood cholesterol levels, which can decrease your risk of heart disease. PUFAs may also help decrease the risk of type 2 diabetes. One type of polyunsaturated fat, omega-3 fatty acids, may be especially beneficial to your heart. Omega-3s, found in some types of fatty fish, appear to decrease the risk of coronary artery disease. They may also protect against irregular heartbeats and help lower blood pressure levels.

Foods made up mostly of monounsaturated and polyunsaturated fats are liquid at room temperature, such as olive oil, safflower oil, peanut oil and corn oil.

A word about cholesterol

Cholesterol isn’t a fat. Rather, it’s a waxy, fat-like substance. Your body manufactures some cholesterol. Your body also absorbs some dietary cholesterol — cholesterol that’s found in foods of animal origins, such as meat and eggs. Cholesterol is vital because, among other important functions, it helps build your body’s cells and produces certain hormones. But your body makes enough cholesterol to meet its needs — you don’t need any dietary cholesterol.

Excessive cholesterol in your diet can increase your unhealthy LDL cholesterol level, although not as much as saturated fat does. This can increase your risk of heart disease and stroke. Most foods that contain saturated fat also contain cholesterol. So cutting back on these foods will help decrease both saturated fat and cholesterol. The exception to this is tropical oils, which are high in saturated fat but contain no cholesterol.

Recommendations for fat intake

Because some dietary fats are potentially helpful and others potentially harmful to your health, it pays to know which ones you’re eating and whether you’re meeting national recommendations. The 2010 Dietary Guidelines for Americans, issued by the Department of Agriculture, offer recommendations about dietary fat intake.

Here’s a look at the recommendations and common sources of each type of dietary fat. Be aware that many foods contain different kinds of fat and varying levels of each type. For example, butter contains unsaturated fats, but a large percentage of the total fat is saturated fat. And canola oil has a high percentage of monounsaturated fat but also contains smaller amounts of polyunsaturated and saturated fat.

Recommendations for dietary fat and cholesterol intake
Type of fat Recommendation Major food sources
Total fat This includes all types of dietary fat. Limit total fat intake to 20 to 35 percent of your daily calories. Based on a 2,000-calorie-a-day diet, this amounts to about 44 to 78 grams of total fat a day. Plant- and animal-based foods.
Monounsaturated fat While no specific amount is recommended, the guidelines recommend eating foods rich in this healthy fat while staying within your total fat allowance. Olive oil, peanut oil, canola oil, avocados, poultry, nuts and seeds.
Polyunsaturated fat While no specific amount is recommended, the guidelines recommend eating foods rich in this healthy fat while staying within your total fat allowance. Vegetable oils (such as safflower, corn, sunflower, soy and cottonseed oils), nut oils (such as peanut oil), poultry, nuts and seeds.
Omega-3 fatty acids While no specific amount is recommended, the guidelines recommend eating foods rich in this healthy fat while staying within your total fat allowance. Fatty, cold-water fish (such as salmon, mackerel and herring), ground flaxseed, flax oil and walnuts.
Saturated fat Limit saturated fat to no more than 10 percent of your total calories. Limit to 7 percent to further reduce your risk of heart disease. Based on a 2,000-calorie-a-day diet, a 10 percent limit amounts to about 22 grams of saturated fat a day, while 7 percent is about 15 grams. Saturated fat intake counts toward your total daily allowance of fat. Cheese, pizza, grain-based desserts, and animal products, such as chicken dishes, sausage, hot dogs, bacon and ribs. Other sources: lard, butter, and coconut, palm and other tropical oils.
Trans fat No specific amount is recommended, but the guidelines say the lower the better. Avoid trans fat from synthetic (processed) sources. It’s difficult to eliminate all trans fats because of their presence in meat and dairy foods. The American Heart Association recommends limiting trans fat to no more than 1 percent of your total daily calories. For most people, this is less than 2 grams a day. Margarines, snack foods and prepared desserts, such as cookies and cakes. Naturally occurring sources include meat and dairy products.
Cholesterol Less than 300 milligrams a day. Less than 200 milligrams a day if you’re at high risk of cardiovascular disease. Eggs and egg dishes, chicken dishes, beef dishes and hamburgers. Other sources: Seafood, dairy products, lard and butter.

Source: Dietary Guidelines for Americans, 2010

Need help calculating what your daily fat intake should be in grams? Multiply your daily total calorie intake by the recommended percentage of fat intake. Divide that total by 9, which is the number of calories in a gram of fat. For example, here’s how a 7 percent saturated fat limit looks if you eat 2,000 calories a day. Multiply 2,000 by 0.07 to get 140 calories. Divide 140 by 9 to get about 15 grams of saturated fat.

What about very low-fat diets?

If watching fat content is a good strategy, is it even better to try to eliminate all fat from your diet? Not necessarily. First, your body needs some fat — the healthy fats — to function normally. If you try to avoid all fat, you risk getting insufficient amounts of fat-soluble vitamins and essential fatty acids. Also, in attempting to remove fat from your diet, you may wind up eating too many processed foods touted as low-fat or fat-free rather than healthier and naturally lower fat foods, such as fruits, vegetables, legumes and whole grains. Instead of doing away with fat in your diet, enjoy healthy fats in moderation.

Tips for choosing the best types of dietary fat

So now that you know which types of dietary fat are healthy or unhealthy, and how much to include, how do you adjust your diet to meet dietary guidelines?

First, focus on reducing foods high in saturated fat, trans fat and cholesterol. Then emphasize food choices that include plenty of monounsaturated fats (MUFAs) and polyunsaturated fats (PUFAs). But a word of caution — don’t go overboard even on healthy fats. All fats, including the healthy ones, are high in calories. So consume MUFA-rich and PUFA-rich foods instead of other fatty foods, not in addition to them.

Here are some tips to help you make over the fat in your diet:

  • Read food labels and ingredient lists and avoid products with partially hydrogenated vegetable oil listed among the first ingredients.
  • Saute with olive oil instead of butter.
  • Use olive oil in salad dressings and marinades. Use canola oil when baking.
  • Use egg substitutes instead of whole eggs when possible.
  • Sprinkle slivered nuts or sunflower seeds on salads instead of bacon bits.
  • Snack on a small handful of nuts rather than potato chips or processed crackers. Unsalted peanuts, walnuts, almonds and pistachios are good choices.
  • Try nonhydrogenated peanut butter or other nonhydrogenated nut-butter spreads. Spread them on celery, bananas or whole-grain toast.
  • Add slices of avocado, rather than cheese, to your sandwich.
  • Prepare fish such as salmon and mackerel instead of meat twice a week. Limit sizes to 4 ounces of cooked seafood per serving.
Filed Under: Fat Burner, Muscle Endurance Tagged With: , ,

ROD 032112

March 21, 2012 By 3 Comments

ROD

Wednesday, 21Mar12

 

WTF Wednesday

Choose your tool Kettlebells – Barbell for Deadlifts – just go heavy!!!  Power walk is just like the competitive fast walking, skips are high and medium strides & jump rope rotations are fast and uninteruppted. Everyone does clapping pushups.

Power Walk 100 m

  • 12 Deadlifts
  • 12 Clapping Pushups

Skip 100 m

  • 13 Deadlifts
  • 13 Clapping Pushups

Run 100 m

  • 14 Deadlifts
  • 14 Clapping Pushups

Jump Rope 100 rotations

  • 15 Deadlifts
  • 15 Clapping Pushups – Repeat sequence…

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10 Tips for Beginning Runners

 By Thad McLaurin

Spring is in the air and so is the pitter pat of beginning runners hitting the roads and   trails across the country. Similar to the hoards of new gym goers in   January excited by New Year’s resolutions to become fitter, beginning runners often hit the road at the first sign of warmer weather with similar aspirations.

According to Running USA’s State of the Sport 2010 report, an estimated 43 million total runners nationwide enjoyed the sport in 2009. That’s up 6.7 percent from 2008. Actually in the last nine years, total running/jogging participation is up 40 percent, running/walking on the treadmill is up 38 percent, walking for fitness is up 21 percent, and trail running is up 16 percent.

Many   new runners head out with good intentions and admiral goals, but often find themselves overwhelmed or unenthused with the progress of their new   activity. Why is that? Running is often the first choice of new fitness enthusiasts because of the low start-up costs, the fact that you can do   it just about anywhere, and there are no long term dues or fees associated with running.  One sport that hasn’t been hurt by the bad economy is running. Buy some shorts and a T-shirt and a good   pair of running shoes and you’re good to go. How hard can it be, right?

Because of the low cost and ease of access, many new runners aren’t prepared mentally or physically for the new demands they’re about to put on their   bodies and well as the time investment needed. All good things come in time and running is definitely one of those “good things.” Here are 10 tips to help ensure success with your new adventure into running.

1. Get Fitted: Pay a visit to your local independent running store. Often these   smaller stores have more knowledgeable staff than the big box retails stores. Many provide gait analysis which reveals your foot strike  pattern. Knowing this will determine whether you overpronate,   underpronate or have a neutral gait which will help in selecting the best shoe for your foot type. Don’t skimp on your shoes. Be prepared to pay $80 to $100 for a good pair of running shoes.

2. Get Technical: Invest a little in some technical fabric running shorts, tops, and socks. Technical fabric can be made of a variety of fibers including   natural (bamboo, smartwool) and synthetic (polyester, nylon, Lyrca) materials. Avoid 100 percent cotton. It tends to retain sweat causing chaffing, irritation, and even blisters. Technical fabrics allow the moisture to rise to the surface where it can evaporate. They still get damp, but not nearly as much as 100 percent cotton.

3. Get a Group: Motivation, inspiration, accountability, and commitment increase dramatically when you’re a part of a running group or at least have a running buddy. Everyone experiences times when they don’t want to run, but if you know you have buddies counting on you, it can make all the difference in the world when it comes to rolling over and getting out of bed. Check with your local running store. Many provide beginning running groups or know of running coaches in the area that work with   beginning runners.

4. Get a Plan: Just getting out the door and running often does not work for many people, especially if you’ve been sedentary or away from exercise for   any period of time. Find a beginning running plan to follow. There are beginning running programs online or you can contact your local running  store, running club, or running coaches in the area to inquire about beginning running plans. One of the most effective ways to begin is with a run/walk method. With my new runners, I often begin with a 1-minute run/ 5-minute walk interval. We repeat the run/walk interval five times for   a great 30-minute workout. Over the next 11 weeks, we gradually   increase the running and decrease the walking portions of the intervals   until the group is running 30 minutes with no walking.

5. Get Acclimated: Whenever you begin new exercise your body’s fitness level will actually dip a little while you acclimate to the new demands you’re putting on your body. This is when most new runners give up. I’ve heard many a new runner say, “If I feel this   tired, drained, and wiped out, what’s the point in running?” Understand   before you take up running that it takes your body about four to six weeks to   acclimate to the new demands. Anticipating that “wiped out feeling” can   actually make it less of a shock. Just know that you’re going to feel   the effects of your new activity. Hang in there and before you know it, you’ll pull out of that dip and begin to feel stronger than before you started. Also, start slowly. Many new runners experience shin splints, pulled calf muscles, cramping quads, or sore hips from going out too   fast or from doing too much too soon. Take it slow and ease into your new activity.

6. Get Fueled: Fueling your new activity is very important. Timing is key. It’s a good   rule of thumb to eat about 200 to 400 calories of mostly complex carbs and a little protein about 1.5 hours prior to your run. This will give your body time to digest the food and provide your body with the needed   energy for your activity. Not eating or not eating enough before your run can make your run feel labored or cause your muscles to feel fatigued. Eating too soon can sometimes cause stomach issues.

Digestion usually stops or slows dramatically when you run, so if you eat just before running, then all the food will just sit there. It will go nowhere and   do little to provide you with little energy. What works best   for your pre-run snack will vary from runner to runner, but some foods to try include yogurt with granola, an English muffin with peanut butter, or half a peanut butter sandwich and a banana. Post-run refueling is important too. Eating a 4:1 ratio of carbs to protein within 30 to 45 minutes after a run is optimal timing to provide your tired muscles with   the fuel they need to rebuild quickly. Lowfat chocolate milk actually   has the 4:1 ratio.

7. Get Hydrated: Being well-hydrated is just as important as being well fueled. Be sure to drink about 20 oz.   of water about two hours prior to running. This will give it time to pass through your system and be voided before your run. During your run,   drinking water is fine. Once you’re running more than 45 to 60 minutes, you’ll need to switch to a sports drink to help replace vital   electrolytes which are minerals (sodium, potassium, magnesium, calcium, and phosphorus) that play a major role in helping to maintain proper water balance in your body. Electrolytes can be lost though your perspiration. Sports drinks such as Gatorade contain these important   minerals.

8. Get Warmed-Up: Before you head out on your run, be sure to warm-up your muscles with a dynamic stretch. A five-minute walk is a great way to do this. This will help decrease the chance of your muscles feeling tight during your run. Save the traditional stretch-and-hold stretches for after your run.

9. Get In Tune With Your Body: Listen to your body. If you’re feeling something other than regular workout-related muscle soreness, don’t run. Running through the pain is   never a good idea. If you’re experiencing pain along your shin, hip, IT Band or any area of the body that’s beyond normal muscle soreness, ice it, elevate it, and use your normal choice of anti-inflammatory   medication and rest. When you no longer feel any pain, ease back into your running. If the pain persists, don’t let it linger. Go see your  doctor.

10. Get Rest: Rest is just as important as your workout. Rest allows your body time to rebuild and recover. When you run or do any type of exercise, you actually create little micro tears in the muscle tissue. Your body then rushes in to rebuild and repair the tears. This is the normal muscle-building process that makes you stronger. However, if you don’t take the proper rest, your body may not have time to fully   repair before your next run causing you to feel sore, tired, and sluggish. When you first start your beginning running program, it’s a good idea to have at least one day of rest in between runs.

 

 

Filed Under: Conditioning, Fat Burner, Power & Strength Tagged With: , ,

ROD 030512

March 4, 2012 By Leave a Comment

ROD

Monday, 05Mar12

 

Monday Mash-up

 

6 Rounds: 1 minute rest between rounds

30 seconds work /10 second rest intervals moving non-stop from station to station:

  • Reclines
  • Burpees
  • Kettlebell swings
  • Mtn Climbers
  • Dumbbell snatches l/r at each round (snatches will start just below the knee, between the legs, in a bentover position)
  • DB Push Press

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Posting to comments

 

 

 

 

 

 

This is a quick step by step guideline to posting comments.

1. make sure your computer is on

2. go to www.nxtlevelnow.com .  Your already there, I told you this would be easy

3. On the Home page click on today’s ROD

4. Go to the bottom of the side tool bar and click on “Register” under login.

5. Enter username and email. (use a name, word or phrase you will remember)

6. Click on that days ROD (example: ROD 030512)

7. Click on comment

8. Post away

9. Repeat steps 1-8 whenever you want to repost to comments

Thank you

_______________________________________________________________________

 

 

Filed Under: Bodyweight, Dumbbell Training, Fat Burner, Kettlebell, Muscle Endurance, Training Tagged With: , ,

ROD 022512

February 24, 2012 By Leave a Comment

ROD

Saturday, 25Feb12

 

Savage Saturday

This is 45 second work to 15 second recovery 3 rounds at each couplet with a 1 minute rest in between.

Couplet 1

  1. Dbl KB Suitcase Deadlift Squat Thrust (hands on kb during the squat thrust)
  2. Weighted Side to Side Step Ups

Couplet 2

  1. BB Hip Thrust
  2. KB Bent Over Alternating Row

Couplet 3 (Hell)

  1. KB Swing
  2. Burpees

Couplet 4

  1. Alternating High Deficit Reverse Lunge (stand on stepper-reverse lunge raised for the deficit)
  2. KB Snatch Pull w/ Squat Thrust

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Athlete ROD

This is 45 second work to 15 second recovery 3 rounds at each couplet with a 1 minute rest in between.

Couplet 1 

  1. KB Alternating Clean & Press
  2. Burpees

Couplet 2

  1. Dbl KB Clean with Alternating Presses (dbl kb clean and press right – dbl kb clean and press left)
  2. Sit-outs

Couplet 3

  1. Dbl KB Clean & Squat Thrust (hands on kb for the squat thrust)
  2. Mtn. Climbers

Couplet 4

  1. Alternating High Deficit Reverse Lunge (stand on stepper-reverse lunge raised for the deficit)
  2. KB Squat Jumps

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Filed Under: Conditioning, Fat Burner, Kettlebell, Power & Strength Tagged With: , , , ,

ROD 022312

February 23, 2012 By Leave a Comment

ROD

Thursday, 23Feb12

 

These exercises will be done in 5 minute circuit and will change every circuit as the class progresses with a 1 minute rest between circuits.

Circuit A

  • Dbl DB Pushup to
  • Renegade Row to
  • Bear Crawl forward and reverse repeat for 5 minutes

Circuit B

  • Dbl DB Thruster to
  • DB Pushups to
  • DB Renegade Row to
  • Bear Crawl f/r repeat for 5 minutes

Circuit C

  • 5 Dbl KB Clean and Jerk to
  • 5 Windmill alt r/l  to
  • 20 Mtn. Climbers repeat for 5 minutes

Circuit D

  • 5 Dbl KB outside swings to
  • 5 Rear Lunge r/l to
  • 5 Deadlift jumps to
  • 10 Sit-outs repeat for 5 minutes…Done

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Ready for Anything Training!!!!!

This Super Boxing X-Treme class is a 1 hour ass kicking circuit that will leave you in a puddle of sweat.

Your cardiorespiratory and muscle strength will benefit from our motivational, challenging and fun circuit training set to energetic music.

Let’s see what you’ve got!!!!

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Filed Under: Bodyweight, Boxing, Deadlifts, Fat Burner, High Intensity Interval Training, HIIT X-treme, Kettlebell, Muscle Endurance Tagged With: , , , , ,

ROD 022212

February 22, 2012 By Leave a Comment

ROD

Wednesday, 22Feb12

 

Over-the-Hump Wednesday

4 rounds of 40/20 work/recovery ratio w 1 minute of rest in between rounds

  • Pull ups
  • Battling ropes
  • Mountain Climbers
  • Barbell Thrusters
  • Burpees
  • Hip Thrusts

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Are you ready for the Staten Island High Rock Challenge?

In memory of Police Officer John Kelly, the High Rock Challenge is an adventure run in the Greenbelt Trail System of Staten Island that is roughly ten kilometers in length. Teams consisting of two members must run together at all times and compete in five mystery events which are located throughout the course. Mystery events are designed to challenge and encourage teamwork as well as mental and physical strength. There will be food, beverages and entertainment at the finish. Previous year’s challenges brought competitors face to face with a 50 pound sandbag, an 8 foot wall, a word scramble test, a low crawl net and a suspended wire bridge over a murky pond.

How do you get ready for the Event?

With us of course. Only Nxt Level can get you prepared for the unknowable obstacles which you are required to perform during this event. Our program is the only training on Staten Island that has functional movements that are constantly-varied, high intensity workouts. We strengthen and condition and prepare you for whatever the challenge. Our classes are geared towards a high level of functional competency. To register, click on the High Rock widget.

  <<<<< Click Here

Filed Under: Barbell Training, Conditioning, Fat Burner, High Rock Ruoutine, Muscle Endurance, Power & Strength Tagged With: , , ,

ROD 022112

February 21, 2012 By Leave a Comment

ROD

Tuesday, 21Feb12

 

Ready for Anything Training!!!!!

This Super Boxing X-Treme class is a 1 hour ass kicking circuit that will leave you in a puddle of sweat.

Your cardiorespiratory and muscle strength will benefit from our motivational, challenging and fun circuit training set to energetic music.

Let’s see what you’ve got!!!!

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Fight Gone Bitchin’

In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the group must move to the next station immediately.

The stations are:

  1. Wall-ball, 10 ft target
  2. Barbell Sumo deadlift high-pull
  3. Box jump
  4. Barbell Push-press
  5. Row

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Coaches Corner

Nutrition tip of the day: 10 Snacks Under 200 Calories

1. Raw Almonds and Raspberries- 79 Calories

2. Chobani Greek Yogurt (Blueberry) w/ Ground Flax Meal
Yogurt (1 Container)- 200 Calories

3. 10 Baby Carrots and 10 Cherry Tomatoes with 2 tbsp spoons Hummus
136 Calories

4. Banana with Almond Butter w/ Roasted Flax Seeds
Small Banana- 100 Calories

5. Almond Milk and frozen Fruit Smoothie 
1 Cup Blue Diamond Unsweetened Vanilla Almond Milk
Half Cup Frozen Unsweetened Raspberries
Half Cup Frozen Unsweetened Blueberries
Half Tablespoon Organic Agave Syrup
142 Calories

6. Unsweetened Apple Sauce with Cinnamon- 100 Calories

7. 1/2 cup Beets and 1/4 Avocados with 1 Tbsp EVOO and Balsamic Vinegar
180 Calories
8. 1 cup Fat Free Cottage Cheese with 1 small Zucchini- 180 Calories

9. Tomato Slice Rolled in 3 pieces of Sliced Turkey with 2 tsp. Mustard
106 Calories

10. 1 cup Kale Chips and 2 tbsp. White Bean Dip- 115 Calories

Filed Under: Barbell Training, Boxing, Conditioning, Fat Burner, High Intensity Interval Training, HIIT X-treme, Muscle Endurance Tagged With: , , ,

ROD 021812

February 17, 2012 By Leave a Comment

ROD

Saturday, 18Feb12

 

Sonic Saturday

Let’s take off and break the sound barrier today with a major kick-ass routine. Here we go!!

15 seconds work/15 seconds rest for 5 rounds at each couplet: 1 min rest between rounds

Triplet 1:
  • TRX finishers
  • Ball Slams
  • Thrusters (athletes will do Dynamax, all others KB, DB, BB or Dynamax)

Triplet 2:

  • KB Clean & press (l) (athletes will just press)
  • Judo Push ups
  • KB Clean & press (r) (athletes will just press)

Triplet 3:

  • Plank climbers (athletes will do DB runners-at the instructors cue the athlete will switch foot placement)
  • Two handed (from the hang position) DB snatch
  • Mtn. Climbers on MB (athletes will do in & outs-hips must stay low)

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 Athletic Training - NLP Training Philosophy

The Next Level Performance Facility provides professional strength and movement instruction for young athletes. Based on a long-term approach to development. The NLP staff takes pride in serving as role-models for developing young people in the community. While we strive to promote athletic ability, prevent injury, and provide a positive environment for our youth, the future success and well-being of our participants will always be our top priority.

  • We do not train athletes to become bodybuilders, powerlifters or Olympic style weightlifters; rather, we train athletes to become better athletes. We train athletes to develop the components of athleticism; strength, power, flexibility, speed, agility, footwork, endurance,  body composition, mental focus and motivation.
  • We utilize the principle of specificity, and therefore use free weight training as much as possible. Free weights allow athletes to move athletically, and not in a fixed motion pattern like most machines. We train movements and thereby train the muscles that produce these movements. Certain movements are not ideally trainable with free weights, in which case we  utilize bands, med balls, sand bags and other cutting edge tools.
  • We utilize explosive power training (plyometrics, squats, deadlifts). Athletes with great power and explosiveness, for the most part, dominate athletics. With all other things being equal, the athlete with the greatest power and explosiveness will dominate his opponent. We follow a sequential progression, in order to maximize safety and optimize success, for all explosive power movements.

Interval Training

Our conditioning programs are based on interval training principles. Interval training is work or exercise followed by a prescribed rest interval. Our programs meet the specific conditions for each sport. With interval training we stress not only the work phase but also the recovery phase between work intervals. If the rest period is too short, the amount of energy is not sufficient to meet the demands of the next maximum intensity effort, and force output will be reduced. The higher the exercise intensity the longer the recovery phase should be in relation to work time.

At Next Level Performance, overall athleticism is what we develop. There is a “best” way to run, stop, land, jump, and change direction. When you are working on these areas you have a huge advantage over other athletes that are skipping this step. How can we help you in your sport? The answer is simple: we’ll make you faster and stronger than the competition. When you are faster and stronger, you will be at that Next Level!

Filed Under: Conditioning, Conditioning Triplets, Dumbbell Training, Fat Burner, Kettlebell, TRX Tagged With: , , , , , ,
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