Day 351 - P90X2 Chest, Back, and Balance Latest Numbers

I had a request the other day to post my numbers from Chest, Back, and Balance. Since I already went ahead and typed the numbers out, I figured I might as well put them in a blog. I am not bragging, because I am sure there are many of you out there who could best my numbers, but I know some of you folks like to compare your numbers to others to either feel better about yourself, or see how far you can push yourself if you try. Either way, here are my numbers from my latest round of Chest, Back,and Balance (some modifications): 

Pull-up X -16 reps
Plyo stability ball push-ups - 24 reps
Core crunch chin-ups - 13 reps
Push-up side arm balance on med balls - 18 reps with leg raise when balancing
Levers - 8 reps
4-ball push-ups - 34 reps
Chin pulls - 16 reps
The impossible - 14 reps
L pull-ups - 8 reps
3 ball plyo push-ups - 18 reps
Vaulter pull-ups - 16 reps
Elevated stability ball push-ups - 22 reps
In & Out pull-ups - 12 reps (I do plyometric pullups, alternating between close grip and wide)
Swimmer's push-ups 18 reps
4 grip pull-ups - 12 reps (3 "rounds)
Double wide push-ups - 34 reps
Double wide pull-ups - 10 reps (ZERO kipping)
Chattarockers - 12 reps
Towel pull-ups - 12 (some kipping)
Med ball push-ups - 17 reps (I just do 1-ball pushups, no plyo)

Quote of the day:
"The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather in a lack of will."
-Vince Lombardi

Check out my new Website: tylerrobbinsfitness.com

Day 350 - Motivation Saturday

Quote of the day:

"You must have long term Goals to keep you from being frustrated by short term failures."

~Charles C. Noble

Check out my new Website: tylerrobbinsfitness.com

Day 349 - The Truth Behind Calorie Labels

It really does make you wonder how far off your calorie counting is or could be. You may not realize it, but being off by 500 or so calories a day can add on some major pounds! I always try and recommend to people that they cook for themselves as much as humanly possible, but not only that, try and stick to real, whole foods with minimal ingredients. It is much easier to try and calculate how many calories are in an apple than a frappuccino at Starbucks...

Quote of the day:
"Do a little more each day than you think you possibly can."
-Lowell Thomas

Check out my new Website: tylerrobbinsfitness.com

Day 348 - Weekly Newsletter

Hey Everybody!

Welcome to the month of April! Can you believe we are already into the second quarter of 2013? March was a great month for me, not only personally with my training, but it was also my most successful month as a Beachbody Coach yet. I have to thank all of you, and welcome those new team members. This company truly is great to be a part of, and it is growing fast!

This week's topics:

1. If you haven't already, I highly recommend joining our Accountability Group. This is a great place for people to post their workouts as well as any questions/advice they can give. Studies have shown that most people are successful staying active in a group atmosphere, and although many of us prefer to exercise in the private confines of our homes, it is still nice to be a part of a group with like-minded folks who want to motivate and inspire each other.

2. My March contest is over, and I want to congratulate Ben on winning a 2-week supply of Shakeology. Ben, I have mailed your Shakeology to you, hopefully you receive it by the end of the week! Keep an eye out for more contests in the near future!

3. The price of Chocolate and Greenberry Shakeology has officially increased as of April 1st. The bright side here is that ALL flavors and forms of Shakeology are now the same price, so for those of you who are interested in the Vegan formulas don't have to worry about paying extra as they are all the same price. Not only that, but just as before, the cheapest way to get Shakeology is with the Coach discount, so if you are considering purchasing Shakeology, speak to me about becoming a Coach. I have heard upwards of 75% of Coaches out there are Coaches simply for the discount alone! If you would like to request a sample (I still have some regular Chocolate samples) then e-mail me and I will send one out to you right away!

4. During the month of April, the Insanity Challenge Pack is just $180 (regular $205). Keep in mind that although the Challenge Pack alone is a $25 savings, you are actually saving over $90 compared to if you were to purchase all of the Challenge Pack items individually. Not only that, but Beachbody is continuing the promotion that if you purchase a Challenge Pack, you have the option to upgrade to "Coach Status" absolutely free ($40 savings). That is over $130 worth of savings!

5. I have officially passed the 1 Million Youtube Views mark! I want to thank all of you who have supported me by watching my videos.

This week's blogs:

Agility
Motivation Saturday
Liquid Calories
1 Million Youtube Views!
Methods of Developing Speed and Agility
Speed and Agility Program Design

And 2 favors that I ask:
1) If you like the hard work I put into writing my blogs and videos, PLEASE help me out by sharing them.  Click the share links below them and share them on FB, Twitter, etc.  It really helps me get more exposure and grow our team!
2) Also, as always, remember that the way I benefit from being your coach is that I earn a commission from any Beachbody products that you purchase, as long as you buy them through my site, tylerrobbinsfitness.com. It helps with the amount of time I spend answering all your questions, writing my blogs, filming my videos, and helping you out. Thank you! I really appreciate it!

Everyone have a great week!

--

Tyler Robbins

Independent Team Beachbody Coach

tylerrobbinsfitness.com

Facebook
Twitter

Youtube

2013 Challenge Group - Team Fitness for Life

Quote of the day:

"If you want it badly enough, there are no limits on what you can achieve."

~Brian Tracy

Check out my new Website: tylerrobbinsfitness.com

Day 347 - Speed and Agility Program Design

In order to design and plan a speed and agility training program, many variables need to be addressed on many different levels. The variables are:

Exercise interval - duration (time) or distance

Exercise order - sequence in which a set of reps is executed

Exercise relief - work to rest ratio

Frequency - number of training sessions in a given time period

Intensity - effort at which each repetition is completed

Relief or recovery interval - rest period between reps and sets

Repetition - movement technique

Series - group of sets and recovery intervals

Set - group of reps and relief intervals

Volume - amount of work (reps x sets) completed during a specific training session

Short-Term Planning

Fatigue is a natural occurring process of the human body that can effect performance long before complete failure happens. Individuals should use speed-endurance training to help train multiple metabolic systems in order to improve fatigue-resistance. As the body becomes better at being fatigue-resistant, special speed and agility skills can therefore be performed with greater efficiency.

By using short, intense, exercise, an individual can target phosphagen energy systems and improve their recovery. Phophasgen systems are used in virtually all athletic movements as they are vital to explosive actions and movements. These types of short, intense efforts should be completed early on in a workout before other fatiguing exercises.

Medium-Term Planning

Proper planning and design needs to be implemented into medium-term exercise program design. Research has shown that recovery efforts or growth from one form of exercise can inhibit or hinder the recovery of another form of exercise.

Long-Term Planning

As an athlete progresses through their training program, the speed or effectiveness of their progression may alter the direction of their future training.

Quote of the day:

"How long should you try? Until."

-Jim Rohn

Check out my new Website: tylerrobbinsfitness.com

Day 346 - Methods of Developing Speed & Agility

Primary Method

Many skill-specific activities should be started slow so that proper mechanics can be learned. Once the proper mechanics begin to take hold, then an individual can increase speed to that, or exceeding that, of game speed.

Some mechanics we take for granted and may learn on our own throughout life, such as running or throwing a ball. Unfortunately, there may be flaws with the technique since some individuals may not have be given proper coaching on the specialized technique. In this case, proper technique can be introduced to the individual to help perfect form.

Secondary Methods

Secondary methods involve sprint resistance and sprint assistance:

Sprint Resistance - Also known as an overload effect, the idea is to use resistance in some form to improve explosive strength and stride length. Examples of resistance that can be applied in such a situation would be gravity (running up a grade like stairs or a slope) or such apparatus such as parachutes or weighted vests.

Sprint Assistance - By using assistance techniques such as running downhill or a high-speed towing apparatus, the aim is to maintain proper running form but increase stride frequency.

Tertiary Methods

Tertiary methods are broken down into mobility, strength and speed-endurance categories:

Mobility - Athletic tasks require specific ranges of motion (ROM). If an individual does not use their full mobility at a certain joint or limb, they can impact performance or even increase their likelihood of injury. For example, someone who is running, if there is not enough mobility at the hip joint, there could too much braking effect caused by the foot strike on the ground. Proper stretching and flexibility should be used by all to maintain proper range of motion.

Strength - In order for individuals to improve their speed and agility, their resistance training program should include explosive, quick movements. This does not necessarily mean that only light weights with high velocity should be used. Resistance training that targets a wide range of muscular fiber types should be employed.

Speed-Endurance - To train for speed-endurance events, athletes must use a wide variety of training styles including short-duration intense training as well as long-duration, less-intense exercises.

Quote of the day:
"It is better to travel well than to arrive." 
~ Buddha

Check out my new Website: tylerrobbinsfitness.com

Day 345 - 1 Million Youtube Views!

Quote of the day:

"Success does not come to those who wait, and it does not wait for anyone to come to it."

~ Author Unknown

Check out my new Website: tylerrobbinsfitness.com