ROD 080610
ROD
Friday, 06Aug10
Gravy Train
This is a timed workout 25 work / 15 rest with a 40 second rest in between each of the 4 rounds
- Burps
- Band Thrusters
- KB Renegade Rows w/ pushup
- 180′ twist ball slam
- Figure 8 to a hold
- Back Presses
____________________________________________________________________
“Do all the good you can,
By all the means you can,
In all the ways you can,
In all the places you can,
At all the times you can,
To all the people you can,
As long as ever you can.” – John Wesley
_____________________________________________________________________
Many football coaches ARE NOT STRENGTH COACHES. That’s right they are football coaches and anything they stress in the weight room is usually from their day and not appropriate for developing proper movement, strength, flexibility,etc.
ROD 032610
ROD
Friday, 26Mar10
Jumping, Slamming,Thrusting & Conditioning
This is a 40 second work / 20 second rest timed exercise for 4 rounds with 40 second rest in-between rounds
- Box jumps
- DB Thrusters
- Jump rope
- Ball slams
- Jumping split squats
- Reclines
” Champions know that their success is inevitable and that the best way to forecast the future is not to follow the benchmark but to create it.”
Don’t miss your chance at participating in the High Rock Challenge on April 24th. It’s going to be a sell out and there are only a few slots left. This is exactly what you train for when you do the ROD’s. Two of our members, Darren & Mike, are HighRock veterans and are excited to participate in this years event. “I know that the high intensity interval training, that we’ve done at Nxt Level Perfomance, are going to improve our times, maybe even cut it in half placing us in the top 50 contestant’s”, says Darren. With all the different types of training modalities, preperation for any challenge is what we do best at Nxt Level. Well, Darren, from all of us at Nxt Level, we want to wish you & Mike the best. Just remember these three things…3,2,1…go
Foam Rolling?
A decade ago strength and conditioning coaches, athletic trainers, and physical therapists would have looked quizzically at a thirty six inch long round piece of foam and wondered “What is that for?”. Today nearly every athletic training room and most strength conditioning facilities contain an array of foam rollers in different lengths and consistencies. Continue reading…
Functional Training Station
Check out the video introducing the newest in functional training. This station has it all, tiered pull-up bars and anchors for Climbing ropes, Rings, AirFit Trainers. Specially designed holders for resistance bands, training ropes, and ground rotational trainers. I wish I would have had this station when I worked at the YMCA.
ROD 031110
ROD
Thursday, 11Mar10
Tabata Boxing (100% Cardio & Endurance) 
A timed 2 min of WORK at each station. The last 30 seconds of each station everyone will do a movement called out by the trainer such as burpees, mini push-ups, V’s……
No rest between stations. We want 100% maximium effort from all the participants.
- Jump squats w/ 9# body bar
- B-A-G
- Quick alternating step-ups
- Jumping jack burpees
- B-A-G
- Hit Mitt w Juan
- 25# Plate front raise
- B-A-G
- KB suitcase Deadlifts
- Band punches to bag on ground
- B-A-G
Finding the Good in Sat Fats
By: Jordana Brown
March 9, 2010
What type of sat fat can aid in weight loss and boost metabolism? The kind you should add to your diet immediately.
In some schools of nutritionalthought, good and bad rule. Fat is bad, carbs are good, and too much protein and too few carbs are dangerous. But a bodybuilder’s diet is more about shades of gray: Generally speaking, no one nutrient or food is all bad or all good. Sure, some things are more bad than others; for instance, it’s hard to find anything good about trans fats. But on the whole, a bodybuilding diet tends to be more forgiving.
Here’s a good example. Most people know saturated fats are bad…except they’re not. At least, not always. It’s true that sat fats are more likely to be deposited in fat stores – not to mention your arteries – but that’s more of an issue when a large proportion of your diet is made up of carbs.
In a low-carb diet, however, there’s room to eat more fat, since the calories you’re not getting from carbs have to be replaced somehow. We generally recommend you focus on healthy fats such as olive oil, avocados, nuts, peanut butter and salmon, but there’s always room for a good steak, and every bodybuilder’s breakfast should include more than one egg.
Another reason mainstream advice on saturated fats is misguided is that not all sat fats are the same. In fact, some aren’t readily stored as fat and don’t contribute to heart disease risk. They’re called medium-chain triglycerides (MCTs) because their chemical structure is shorter in length than other fats, and they’re found in coconut oil and palm kernel oil.
MCTs’ size allows them to do things that other fats can’t, one of which is be directly absorbed into the bloodstream after ingestion. Most fats go through a slow, laborious digestion process before they can be burned or stored, but MCTs bypass all that. They also skip right past the steps other fats have to take to be transported into cells to be burned. The end result is that MCTs are burned as fuel much more readily than other kinds of fats, which means they’re less likely to join fat stores.
MCTs also exert an influence on bodyfatthat goes beyond this quirk. In study after study, scientists have found that consuming MCTs is directly linked to a reduction of bodyfat and an increase in energy expenditure (metabolism). In a study published in the European Journal of Clinical Nutrition, subjects who consumed 10 grams of MCTs at breakfast, lunch and dinner saw a greater increase in metabolism than subjects who consumed 10 grams of long-chain triglycerides, a type of fat found in olive and corn oils. Another study, published in Obesity Research, found that fat-burning increased and bodyfat decreased among subjects eating MCTs.
Despite all of MCTs’ apparent benefits, some doubt remains regarding their potentially deleterious effects on cardiovascular disease risk. They are, after all, saturated fats. Yet when scientists compared MCT oil consumption as part of a 16-week weight-loss diet with olive oil (which contains primarily healthy monounsaturated fats) consumption, they found no negative effect of either oil on blood glucose levels, cholesterol or blood pressure.
The upshot is that MCTs are enormously different from other saturated fats. Try taking 1 tablespoon of MCTs once a day, with food, and work up to 1-2 tablespoons 1-4 times per day.
ROD 030410
ROD
Thursday, 04Mar10
Tabata Boxing
A timed 1 min work / 15 sec rest / 1 min rest between each of the 2 rounds. The last 30 seconds of each exercise, the bag punchers, and only the bag punchers, will do a movement called out by the trainer.
- Resisted Bear Crawl to cone
- Punching Bag
- Half Burpees
- Thrusters
- Punching Bag
- Freestyle Mitt (Juan)
- Reverse elbow plank hold
- Punching Bag
- Heavy KB Swing
- Band Snap Downs
- Punching Bag
Training Gloves
During the Tabata Boxing we supply the hand wear for the punching bags. These gloves, though they are good training gloves, are not ideal for “Tabata Boxing”. During Tabata Boxing, we do other movements which require free hand movement. We find that most members are uncomfortable taking the boxing gloves on and off in order to meet the demands of the exersises and most find this cumbersome and frustrating.
We suggest that you purchase the Everlast Gel Gloves (see pic below). They are reasonably priced at your local sports or department store. It is more sanitary and less cumbersome, allowing for a more fluid transition through the exercises which allows for a more enjoyable workout. Just hit on one of the gloves below to locate a store where you can purchase these gloves.
or 
for more padding
ROD 022410
ROD
Wednesday, 24Feb10
117 Days Until Summer
Wednesday Tip
- Slam ball squat, press & slam
- Renegade rows
- Band swimmers
- DB matrix lunge
- Back ext/plank
- Ab mat situps
These will be a timed routine of 30 sec work / 15 sec rest with a 45 sec rest between rounds