Check out the video below for a great plyo exercise that not only works single leg power, but also lateral quickness, and proper landing technique.

Leave me a comment and let me know what you think.

D

Another installment of Monday Morning QB.  Some great articles this week so I hope you enjoy.  Be sure to comment and let me know what you think or if you have any questions or want to just discuss one of these articles.

Knee Pain – The final part of a great series by Mike Robertson about knee pain and how you should perform certain exercises to help with it.

Building a Death Grip – A great article by about grip strength, how it carries over to training and daily activities, and what you can do daily to get even stronger.

New Ab and Core Exercises – A brief article by Tony Gentilcore talking about a new ab/core exercise that you should put in your training program.

Training for Coordination – Coordination training for younger (age 6-18) athletes.

Workouts for People With Limited Time – Another great Diesel Crew post about fitting in a workout even when you are pinched for time.

Squat, Deadlift, and Hip Thrust Form – Bret Contreras provides an awesome breakdown and video showing you how to squat, deadlift, and hip thrust properly.

Training Top 10 Checklist – Answer these 10 questions to see if you are really training or just working out.

How to Become a Gladiatior – 7 steps from Zach Even-Esh to make sure you don’t lose your edge training and overall

The Secrets to Usain Bolt’s Success – Usain Bolt and some of his secrets to his success.

How to Eat to Build Muscle – Chad Waterbury talks about how to eat to build muscle.

Motivational Albert Einstein Quotes – Some great Albert Einstein quotes about motivation.

Random Strength Training Tips – Some quick random strength training tips that if actually put into effect would help your gains 10x.

MMA Inside NFL Training – Famed MMA Strength Coach Martin Rooney has taken his training to the New York Jets.  This video shows how he implements MMA into NFL training.

5 Pieces of Advice Football Players Should Know – The man, the myth, the legend Jim Wendler talks about 5 things he wish he knew as a football player when younger.  It applies to every sport and ever athlete in the junior high, high school, and collegiate level.

Barefoot Training – Eric Cressey talks about barefoot training, why and how it should be done, and who would benefit the most from it.  It basically goes along exactly with how the athletes train barefoot at the facility.

D

One of the most important things in baseball is having healthy, strong, and stable shoulders.  One of the best ways to accomplish this is by forcing a baseball player to move their entire body through their arms.  One of the many variations that accomplish this task is the basic shoulder walk seen in the video below.

You want to keep the arms locked, reach out your hand, and pull yourself forward using your shoulders.  This is not a bear crawl or other form of animal walk so your hands will not ever come up off the ground.  Instead it is more of a scooting and pulling motion to move the body.

Check out the video and let me know what you think.

D

Just a quick post to update everyone on the schedule changes now that school is starting back up for next week.

Monday-Thursday:

3:00, 5:00, 6:00 (THERE IS NO 4:00 TIME SLOT FOR ATHLETES MONDAY-THURSDAY STARTING 8-23)

Friday:

4:00, 5:00, 6:00 (THERE IS NO 3:00 TIME SLOT FOR ATHLETES ON FRIDAYS STARTING 8-27)

Saturday:

Closed (For Now) – Depending on the amount of In-Season Football Athletes Saturday might open up for recovery, training, etc.

Sunday:

Closed

NEW REFERRAL PROGRAM

I just wanted to post a quick reminder to all members about our referral program. Every time you bring in someone new and they sign up for one of our membership packages you automatically receive a free month of training. This free month will be tacked on at the end of your membership and will allow to train for free for as many months as you have earned, before renewing your membership.

Theoretically, if you refer in twelve people you could train for the entire year for free.

I will be announcing a referral contest sometime in the next months where the winner will not only win the free months but some others, as yet to be determined prize, as well.

If you have any questions or need any more information, please do not hesitate to call us at (832) 380-5436 or email us at Info@Genesis-AP.com

D

Summer is winding down and the college athletes are heading off to school and the high school football guys are starting with their two a day practices. But that doesn’t stop them from training to become the best. Check out this video from one of Monday’s training sessions. In-Season Football Guys are knocking out a tough upper body workout, while the baseball and guys going off to college are destroying a lower body day.

Let me know what you think and be sure to comment.

D

With the football season finally starting back up, you want to make sure that at you at least maintain all the size, speed, strength, and power gains you worked so hard in the off-season to attain.  Unfortunately for most coaches, there just aren’t enough hours in the day to be able to coach football, watch film, game plan, and spend time in the weight room making sure the football players are still working out in a way that will help them while in season.

The majority of football players from high school and up (no matter what position), lose an average of over 10 pounds of muscle as the season progresses.  This not only hurts a football team and the athlete in terms of their on field ability, but also increases their risk for injury as they become weaker, slower, and smaller.

A good in-season program should consist of 1 to 2 strength training sessions a week (1 strength and power session and 1 recovery session) and needs to be constantly adjusted depending on how the athlete is feeling, performing, and any injuries they might be recovering from.

For most football players who follow a good in-season training program, they won’t just maintain everything they worked in the off-season and summer to achieve, but continue to get stronger, faster, and more powerful each week.  What does this mean?  Let’s say you and your competition (either an opponent, or even someone you are competiting against for that starting spot) start off the season at the same skill level.  If you put in the extra work during the season and continue to get better as the season progresses and your competition is just concentrating on practice and games, by the time playoffs roll around you will be so far ahead of them that they won’t stand a chance.

By following a good individualized in-season program, you will finish the season dominating all the competition and be just as good on the field in your last game as you were that first practice.

Contact Genesis Athletic Performance today to make sure you don’t get left behind this season.  Email us at Info@Genesis-AP.com, or call (832) 380-5436.

D

With my wife out of town, I’ve had to fend for myself when it comes food and that has caused me to crack open the recipe book in my brain. These recipes have been created with three things in mind. To create and help build as much muscle as possible, to only take 10 minutes to prepare, to be cheap, and to have the ability to make huge batches and so it can be eaten on for the next few days.

The recipe below I created back in college, and was one of the main meals I ate consistently when putting on muscle. It has everything you need. Protein, multiple sources of healthy dense carbs, natural fats, and multiple vitamins, minerals, and amino acids.

The dish is called “Mush”, but tastes shockingly well.

Ingredients:

• 2 lbs lean ground beef – grass fed preferable and at least 90% lean.
• One entire box of Uncle Ben’s Minute Rice (roughly 4 bags in a box)
• 2 cans Ranch Style Beans (or if you don’t live in the south/Texas any type of beans work)
• Your favorite hot sauce/salsa

Preparation:

1. In a non stick skillet brown lean ground beef.
2. While meat is browning, in a pot bring water to a boil. Use enough to cook every bag of rice (follow instructions on box for prep)
3. Once water is boiling cook rice in pot according to instructions.
4. After rice has finished cooking drain pot, open bags of rice, and put back into empty pot.
5. Add browned ground beef.
6. Open cans of beans and pour into pot.
7. Stir thoroughly adding hot sauce/salsa to taste.
8. Split up the pot into either 4 servings to get 50 grams of protein for each meal, or 6 servings to get roughly 30 grams of protein in each meal.

Serve with a side of spinach or broccoli and you have one of the best muscle building meals you could prepare.

Give it a shot and be sure to let me know how it tastes and what you think.

D

With summer winding down, I have been spending all of my time at the facility trying to get the college athletes ready to leave and get up to school stronger, and more powerful than ever before, as well as prepare all the junior high and high school athletes for this upcoming fall.  It has kept me extremely and the website articles and posts have been lacking so I apologize.  Next week things won’t be so hectic and I have some great content that needs to get posted to be sure to keep checking back.

Because I don’t want to leave you with nothing, I wanted to share a link to the blog of another top notch strength coach giving you 53 tips to build muscle and get stronger.  Feel free to check it out and let me know what you think.

53 Ways to Build Muscle, Gain Strength, and Be Awesome (Minus the Expletives)

D

The Strong Always Dominate The Weak

Far too early do athletes worry about “sport specific training”.  Because of that their overall athletic development suffers.  Unfortunately it’s not the parents, athletes, or coaches fault, as they just want the best for themselves and feel that these types of programs do that.

But what most athletes and parents fail to realize, is that they don’t need “sport specific training” especially at the junior high, high school, and for the most part collegiate level.  They need to become better athletes.  I know baseball kids who spend hours after hours working with hitting, fielding, and pitching coaches when if they added another 75lbs to their squat instead they would become a way better athlete/baseball player.  You can’t perfect weakness.  It is only after an athlete has a great base strength level should they worry about utilizing workouts and exercises that are geared to their sport.  After all, I have yet to find a sport where being powerful, strong, explosive, and fast doesn’t automatically make you better in it.  If you have please let me know.

The same goes for football athletes who only worry about their 40 times when they can barely jump off the ground or squat more than 135.

You have to be strong and learn how to use that strength in order to be a good athlete. period…  There is no other way around this.

What defines strong especially at the junior high, high school, and collegiate levels?  This is where it gets tricky.  If you have an entire baseball team who can only squat 185lbs, then of course the athlete who can squat over 200 is going to seem strong.  But are they really?

Dave Tate from EliteFTS has put together a great table showing actual numbers regarding the bench press and squat that can be used to find out where you are on an athletic scale compared to other athletes across the world.

This is the bench table that takes strength levels one step further and shows what any male athlete (no matter the sport) should be bench pressing based off their body weight and the level they want to achieve athletically.

The squat table that breaks up strength levels by skill and body weight levels.

Look over these tables and see where you fit in.  Are you putting up numbers that a star would put up?  Or are you failing to even hit the numbers that any varsity letter athlete should achieve.

Now that you have numbers to strive for get back in the gym and get after it or you will get dominated.

D

Check out these junior high football kids pushing themselves to become absolute BEASTS.  They pushed themselves for 15 minute density training session to build up their GPP and get the strength needed to succeed on the field.  These 6th and 7th grade athletes already know the work required from them to be the best and are working harder this summer than most high school and college athletes.

If you want get ahead of the competition and have the work ethic to push yourself, then Genesis Athletic Performance is the place for you.  We take the athletes that are willing to put in the work and make them the best in any sport.

Email Info@Genesis-AP.com or call (832) 380-5GEN today to set up your free trial as there are a few spots remaining.

Don’t roll into football season getting beat because you didn’t train correctly.

D