Quote of the day:
"When you know what you want, and you want it badly enough, you'll find a way to get it."
-Jim Rohn
Check out my new Website: tylerrobbinsfitness.com
Saturday, March 16, 2013
Day 329 - Motivation Saturday
Quote of the day:
"When you know what you want, and you want it badly enough, you'll find a way to get it."
-Jim Rohn
Check out my new Website: tylerrobbinsfitness.com
Friday, March 15, 2013
Day 328 - Plyometric Program Design
When designing an exercise program for an individual, whether it is an aerobic program, a resistance program or a plyometric program, the mode, intensity, frequency, duration, recovery, progression and warm-up period should always be thought-of and implemented. Below, I will detail each one of these categories and apply them to a plyometric program design.
Mode
When referring to the mode of plyometrics, I am referring to the body part or region that is targeted in the exercise(s).
Lower body plyometrics apply to nearly every single athletic and non-athletic movement done by the human body. Due to our fixture to the earth through gravity, our legs have much to benefit from a well-designed plyometric program which can then be applied to a number of athletic movements. Even those athletes that are not fixed to the earth (i.e. swimmers) can benefit greatly from a plyometric training program.
Although not as widely-used, upper body plyometric exercises also apply to many sports. More and more studies have shown that large, strong muscles are not necessarily the ideal solution for certain events such as throwing a baseball or a javelin. Look at Major League baseball pitchers for example, and you will see that it is not always the biggest, strongest guys that can throw the ball the hardest, but those that have the best form and have fast, explosive muscles.
Trunk plyometric exercises are generally used even less than upper body plyometrics, but that does not mean that they do not have their place in athletic training. Research has shown that trunk or core muscles do not have as much elastic properties as other areas of the body, so their training should be aimed at much smaller ranges of motion. Certain athletes can certainly benefit from trunk plyometrics however, such as those sports that require fast, explosive twisting motions such as baseball or golf.
Intensity
Generally with aerobic or resistance exercises, intensity can vary based on the amount of weight, duration, etc. that is used. With plyometric exercise, intensity is generally gauged by the amount of stress placed on the skeleton, muscles, ligaments and joints. An exercise such as skipping or jogging is relatively low in intensity compared to something like a depth jump for example.
Other factors that vary the intensity:
Points of Contact - Single-leg plyometric drills are more intense than double-leg drills for example because there is more stressed placed on the single leg.
Speed - The faster an individual performs an exercise, the more stress is placed on the body.
Height of the Drill - The more vertical distance covered (higher the center of gravity), the greater the stress and force placed on the body is upon landing.
Body Weight - Obviously the more body weight an individual is carrying, the more stress is placed on the body's tissues.
Frequency
When referring to frequency, I am referring to the number of plyometric workout sessions per week (usually 1-3) or more accurately, the amount of recovery time between sessions (at least 48-72 hours).
Recovery
I cannot stress this enough when it comes to plyometric training. When using plyometrics as a performance-enhancing form of exercise, proper rest periods should be implemented in order to properly benefit from the program. Generally a 1:5-1:10 work to rest ratio should be applied to plyometric exercises as they are training the anaerobic power systems of the body.
Volume
Plyometric volume is usually measured by either the number of ground contacts or the distance traveled (for horizontal displacement plyometrics). The number of contacts per session usually starts as low as 80 (for beginners) and can progress up to as many as 140 for advanced or experienced athletes.
Program Length
Research has shown that vertical jumping distance can improve in as little as 4 weeks of plyometric training, but generally, the NSCA recommends anywhere from 6-10 weeks of plyometric training for the greatest improvements.
Progression
Plyometrics should be considered resistance training as you are training the body to be as powerful as possible. As with any resistance training program, progressive overload should be implemented to ensure that the body is constantly being challenged and therefore continuing to grow and improve. As with any resistance training program however, as intensity increases, the volume should decrease to allow proper recovery and repair.
Warm-Up
Plyometric programs should also have a proper warm-up to ensure the correct bodily systems are primed and ready for the stresses about to be placed on them. Dynamic movements should be used that are low in intensity, but mimic plyometric-type exercises to stretch and prepare the correct body parts. Examples of effective plyometric warm-up exercises include marching, jogging, skipping, agility footwork, and walking lunges.
Quote of the day:
Check out my new Website: tylerrobbinsfitness.com
Mode
When referring to the mode of plyometrics, I am referring to the body part or region that is targeted in the exercise(s).
Lower body plyometrics apply to nearly every single athletic and non-athletic movement done by the human body. Due to our fixture to the earth through gravity, our legs have much to benefit from a well-designed plyometric program which can then be applied to a number of athletic movements. Even those athletes that are not fixed to the earth (i.e. swimmers) can benefit greatly from a plyometric training program.
Although not as widely-used, upper body plyometric exercises also apply to many sports. More and more studies have shown that large, strong muscles are not necessarily the ideal solution for certain events such as throwing a baseball or a javelin. Look at Major League baseball pitchers for example, and you will see that it is not always the biggest, strongest guys that can throw the ball the hardest, but those that have the best form and have fast, explosive muscles.
Trunk plyometric exercises are generally used even less than upper body plyometrics, but that does not mean that they do not have their place in athletic training. Research has shown that trunk or core muscles do not have as much elastic properties as other areas of the body, so their training should be aimed at much smaller ranges of motion. Certain athletes can certainly benefit from trunk plyometrics however, such as those sports that require fast, explosive twisting motions such as baseball or golf.
Intensity
Generally with aerobic or resistance exercises, intensity can vary based on the amount of weight, duration, etc. that is used. With plyometric exercise, intensity is generally gauged by the amount of stress placed on the skeleton, muscles, ligaments and joints. An exercise such as skipping or jogging is relatively low in intensity compared to something like a depth jump for example.
Other factors that vary the intensity:
Points of Contact - Single-leg plyometric drills are more intense than double-leg drills for example because there is more stressed placed on the single leg.
Speed - The faster an individual performs an exercise, the more stress is placed on the body.
Height of the Drill - The more vertical distance covered (higher the center of gravity), the greater the stress and force placed on the body is upon landing.
Body Weight - Obviously the more body weight an individual is carrying, the more stress is placed on the body's tissues.
Frequency
When referring to frequency, I am referring to the number of plyometric workout sessions per week (usually 1-3) or more accurately, the amount of recovery time between sessions (at least 48-72 hours).
Recovery
I cannot stress this enough when it comes to plyometric training. When using plyometrics as a performance-enhancing form of exercise, proper rest periods should be implemented in order to properly benefit from the program. Generally a 1:5-1:10 work to rest ratio should be applied to plyometric exercises as they are training the anaerobic power systems of the body.
Volume
Plyometric volume is usually measured by either the number of ground contacts or the distance traveled (for horizontal displacement plyometrics). The number of contacts per session usually starts as low as 80 (for beginners) and can progress up to as many as 140 for advanced or experienced athletes.
Program Length
Research has shown that vertical jumping distance can improve in as little as 4 weeks of plyometric training, but generally, the NSCA recommends anywhere from 6-10 weeks of plyometric training for the greatest improvements.
Progression
Plyometrics should be considered resistance training as you are training the body to be as powerful as possible. As with any resistance training program, progressive overload should be implemented to ensure that the body is constantly being challenged and therefore continuing to grow and improve. As with any resistance training program however, as intensity increases, the volume should decrease to allow proper recovery and repair.
Warm-Up
Plyometric programs should also have a proper warm-up to ensure the correct bodily systems are primed and ready for the stresses about to be placed on them. Dynamic movements should be used that are low in intensity, but mimic plyometric-type exercises to stretch and prepare the correct body parts. Examples of effective plyometric warm-up exercises include marching, jogging, skipping, agility footwork, and walking lunges.
Quote of the day:
"The surest way not to fail is to determine to succeed."
~Richard Brinsley Sheridan
Check out my new Website: tylerrobbinsfitness.com
Thursday, March 14, 2013
Day 327 - Weekly Newsletter
Hey Everybody!
Check out my new Website: tylerrobbinsfitness.com
This week, I would like to announce my March Facebook Contest. If you haven't already "Liked" my Facebook page, I would do so now. Facebook is, without a doubt, the first tool I turn to in order to share valuable news and information to those around me and on my team. All you have to do for the contest, is "Like" my page, and "share" the daily photos that I post with your friends and family, and every time you do, your name will be entered for a chance to win a FREE 2-week supply of Shakeology! There will be one photo posted every day, so that means that you have the opportunity to enter the contest 17 times between now and the end of the month. The more times you enter, the better your odds of winning are!
A couple other things to note:
1. I have finished Body Beast. If you haven't already seen it, here is my final transformation video.
2. I am heading to the LIVE Shaun T event this Saturday in Toronto. I am really looking forward to meeting a couple members of my team there. This is the re-scheduled event from a few weeks ago when the original got snowed out.
3. Just a few weeks until the price of Shakeology goes up. That means you have just a few weeks left to "lock-in" at the current price. If you are interested, e-mail me for more pricing options available.
4. Also, just a few weeks left to take advantage of the amazing March promotions going on with Beachbody. We are less than 90 days until the official start of summer, what are you waiting for? Remember that a summer body is built in the winter and spring.
5. I am officially kicking off my next training block starting this Sunday March 17th. Check out the blog "Tough Mudder Training 2013" below for my schedule.
Here are my blogs from this past week:
As usual, if any of you have any questions/comments/concerns, do not hesitate to e-mail me. Everyone have a great week, talk to you soon!
Tyler Robbins
Quote of the day:
"Nothing great was ever achieved without enthusiasm."
~ Ralph Waldo Emerson
~ Ralph Waldo Emerson
Check out my new Website: tylerrobbinsfitness.com
Wednesday, March 13, 2013
Day 326 - My Diet Through Body Beast Part 3: Beast Diet
This is my diet through the Beast Phase (Phase 3) of Body Beast. This phase is meant to 'cut' away the body fat while attempting to maintain the muscle mass gained through Phases 1 and 2. The ratios I aimed for, and for the most part stuck to, were 40% protein, 30% carbs, and 30% fats. All of this on a 2200-2400 calorie diet. I followed my diet as close to a tee as I possibly could for the last few weeks of this round.
I did not count calories for any of the vegetables I ate, except avocado (you can decided whether you consider avocado a fruit or a vegetable). I never wanted to resist eating vegetables because I was too high on my carb numbers for the day. The nutritional value gained from vegetables far outweighs any extra calories I may intake in my opinion!
My schedule:
5:00am - Alarm goes off, drink coffee (a little bit of milk, no sugar)
5:45am - Starting workout by this point at the absolute latest
6:30am - Finished workout, immediately drinking 250mL Chocolate Milk with creatine (see below)
250mL Chocolate Milk - 170 calories (2g fat, 28g carbs, 9g protein)
7:00am - Once dressed and ready for day, 3 scrambled eggs
3 Large Eggs - 240 calories (18g fat, 3g carbs, 21g protein)
9:00am - Banana, Chocolate Shakeology mixed with 12oz. 1% Milk (take vitamins at this time)
Banana - 110 calories (0g fat, 30g carbs, 1g protein)
Chocolate Shakeology with 12oz. 1% Milk - 316 calories (6g fat, 34g carbs, 30g protein)
11:00am - Whey Protein Shake mixed in water
120 calories (2g fat, 2g carbs, 25g protein)
12:30pm - Boneless chicken breast with either carrot sticks or a salad
Chicken - 110 calores (2g fat, 0g carbs, 22g protein)
1:30pm - Apple
Apple - 80 calories (1g fat, 21g carbs, 0g protein)
3:00pm - Whey Protein Shake mixed in water
120 calories (2g fat, 2g carbs, 25g protein)
6:00pm - Dinner (see below)
9:00pm - Pre-bedtime snack
1/2 Cup Cottage Cheese - 110 calories (2g fat, 6g carbs, 15g protein)
2 tablespoons fat-free vanilla yogurt - 27 calories (0g fat, 5g carbs, 2g protein)
Totals:
1403 calories (35g fat, 131g carbs, 150g protein)
22% fat, 37% carbs, 43% protein
Dinner time and post-dinner snacks would be a great time for me to "top up" my numbers. Throughout the Beast phase, I didn't eat any starchy sides for dinner, I would have a piece of meat with some sort of vegetable side (salad, cut up veggies, etc.). I would generally have a couple tablespoons of low-sugar peanut butter following dinner to not only prevent my stomach from eating itself, but to also top up my fat numbers. Depending on what mean I had for dinner, I would generally also have 1 more protein shake right after dinner to give an extra shot of protein.
If I was having some red meat or nice big piece of salmon or tilapia for dinner, I was usually fine for my protein numbers. If, on the other hand, I was just having a chicken breast, then I would generally need a bit more protein.
I drank a LOT of water throughout the Beast phase. I never actually measured how much, but I tried to keep sipping on water consistently throughout the day.
I continued to take creatine, as it helped me keep my numbers and intensity up during my workouts, and also worked to keep my muscles volumized.
As usual, if you have any further questions/comments/concerns, you can e-mail me here!
Quote of the day:
"Those that can push themselves further once the effort gets difficult are the ones who will win!"
-Unknown
Check out my new Website: tylerrobbinsfitness.com
I did not count calories for any of the vegetables I ate, except avocado (you can decided whether you consider avocado a fruit or a vegetable). I never wanted to resist eating vegetables because I was too high on my carb numbers for the day. The nutritional value gained from vegetables far outweighs any extra calories I may intake in my opinion!
My schedule:
5:00am - Alarm goes off, drink coffee (a little bit of milk, no sugar)
5:45am - Starting workout by this point at the absolute latest
6:30am - Finished workout, immediately drinking 250mL Chocolate Milk with creatine (see below)
250mL Chocolate Milk - 170 calories (2g fat, 28g carbs, 9g protein)
7:00am - Once dressed and ready for day, 3 scrambled eggs
3 Large Eggs - 240 calories (18g fat, 3g carbs, 21g protein)
9:00am - Banana, Chocolate Shakeology mixed with 12oz. 1% Milk (take vitamins at this time)
Banana - 110 calories (0g fat, 30g carbs, 1g protein)
Chocolate Shakeology with 12oz. 1% Milk - 316 calories (6g fat, 34g carbs, 30g protein)
11:00am - Whey Protein Shake mixed in water
120 calories (2g fat, 2g carbs, 25g protein)
12:30pm - Boneless chicken breast with either carrot sticks or a salad
Chicken - 110 calores (2g fat, 0g carbs, 22g protein)
1:30pm - Apple
Apple - 80 calories (1g fat, 21g carbs, 0g protein)
3:00pm - Whey Protein Shake mixed in water
120 calories (2g fat, 2g carbs, 25g protein)
6:00pm - Dinner (see below)
9:00pm - Pre-bedtime snack
1/2 Cup Cottage Cheese - 110 calories (2g fat, 6g carbs, 15g protein)
2 tablespoons fat-free vanilla yogurt - 27 calories (0g fat, 5g carbs, 2g protein)
Totals:
1403 calories (35g fat, 131g carbs, 150g protein)
22% fat, 37% carbs, 43% protein
Dinner time and post-dinner snacks would be a great time for me to "top up" my numbers. Throughout the Beast phase, I didn't eat any starchy sides for dinner, I would have a piece of meat with some sort of vegetable side (salad, cut up veggies, etc.). I would generally have a couple tablespoons of low-sugar peanut butter following dinner to not only prevent my stomach from eating itself, but to also top up my fat numbers. Depending on what mean I had for dinner, I would generally also have 1 more protein shake right after dinner to give an extra shot of protein.
If I was having some red meat or nice big piece of salmon or tilapia for dinner, I was usually fine for my protein numbers. If, on the other hand, I was just having a chicken breast, then I would generally need a bit more protein.
I drank a LOT of water throughout the Beast phase. I never actually measured how much, but I tried to keep sipping on water consistently throughout the day.
I continued to take creatine, as it helped me keep my numbers and intensity up during my workouts, and also worked to keep my muscles volumized.
As usual, if you have any further questions/comments/concerns, you can e-mail me here!
Quote of the day:
"Those that can push themselves further once the effort gets difficult are the ones who will win!"
-Unknown
Check out my new Website: tylerrobbinsfitness.com
Tuesday, March 12, 2013
Day 325 - Body Beast Final Results
Quote of the day:
"Opportunity is missed by most people because it is dressed in overalls and looks like work."
-Thomas Edison
Check out my new Website: tylerrobbinsfitness.com
Monday, March 11, 2013
Day 324 - Tough Mudder Training 2013
Yes, it is true, I am running Tough Mudder Toronto again this year. Since I competed in the World's Toughest Mudder 2012, I automatically qualify for the 2013 event. Because of this, I am using this event as less of a 'qualifier', and more of a 'prep' or 'tune-up' race. Plus, I am running the event with my wife, Nicole, who is a Tough Mudder newbie, so I will be helping her with some of the obstacles along the way. I hope I don't slow her down too much, as she is a fantastic runner!
My training for this year's event is scheduled to begin on Monday March 11th. That gives me 7 weeks of training, followed by a lighter week prior to the May 11th race date. I have changed my training strategy this time around, to go for less runs, but longer runs, working on my aerobic metabolism.
I am coming off Body Beast, so I have been resistance training for the past 3 months. My strength and endurance levels are actually quite high, so I should be able to make a relatively efficient transition to perform better and increase stamina.
One of my primary objectives during my training, as it was last year, is to improve my core strength/stability while also increasing my upper body strength/endurance. There are a lot of obstacles requiring upper body strength in Tough Mudder, so I want to be ready for them. Let me know if you have any questions/comments/concerns. If so, you can e-mail me here.
Weeks 1-3 (Strength/Preparation Phase)
P90X2 Chest, Back & Balance and additional core work
P90X2 Plyocide
P90X MC2 1on1: Shoulders & Arms MC2
Yoga & Core
P90X2 Base & Back
Off/Recovery
Run
Weeks 4-8 (Performance Phase)
Asylum Speed & Agility
Asylum Strength
Yoga & Core
P90X2 P.A.P. Lower
P90X2 P.A.P. Upper
Off/Recovery
Run
Yoga and core days will be used as I see fit. I have a plethora of both yoga and core workouts to use, so I will be subbing in what I see fit.
Quote of the day:
Check out my new Website: tylerrobbinsfitness.com
My training for this year's event is scheduled to begin on Monday March 11th. That gives me 7 weeks of training, followed by a lighter week prior to the May 11th race date. I have changed my training strategy this time around, to go for less runs, but longer runs, working on my aerobic metabolism.
I am coming off Body Beast, so I have been resistance training for the past 3 months. My strength and endurance levels are actually quite high, so I should be able to make a relatively efficient transition to perform better and increase stamina.
One of my primary objectives during my training, as it was last year, is to improve my core strength/stability while also increasing my upper body strength/endurance. There are a lot of obstacles requiring upper body strength in Tough Mudder, so I want to be ready for them. Let me know if you have any questions/comments/concerns. If so, you can e-mail me here.
Weeks 1-3 (Strength/Preparation Phase)
P90X2 Chest, Back & Balance and additional core work
P90X2 Plyocide
P90X MC2 1on1: Shoulders & Arms MC2
Yoga & Core
P90X2 Base & Back
Off/Recovery
Run
Weeks 4-8 (Performance Phase)
Asylum Speed & Agility
Asylum Strength
Yoga & Core
P90X2 P.A.P. Lower
P90X2 P.A.P. Upper
Off/Recovery
Run
Yoga and core days will be used as I see fit. I have a plethora of both yoga and core workouts to use, so I will be subbing in what I see fit.
Quote of the day:
"Failures do what is tension relieving, while winners do what is goal achieving."
~Dennis WaitleyCheck out my new Website: tylerrobbinsfitness.com
Sunday, March 10, 2013
Day 323 - Body Beast Bulk: Legs Review
Quote of the day:
"Failure is the condiment that gives success its flavor."
~Truman Capote
Check out my new Website: tylerrobbinsfitness.com
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