Saturday, January 28, 2012

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Explosive Full Body Workout (Print and Play) Explosive Full Body Workout (Print and Play)

Share Every football training (and almost all athlete training in general) need this exercise: Include This Exercise: People voted, I was pulling for explosive upper body workouts myself, but at Synergy I listen to the viewers and “Explosive Lower Body” workouts won out. Here’s the workout: Broad Jump 8 x 2 Straight Bar Lunges 4... [Read More Of This Article]

**NEW** Football Training Templates 2.0 **NEW** Football Training Templates 2.0

Share 2011 football season was the most successful for the athletes from Synergy Athletics to date.  Here’s the highlights: Cleaned house at the section combine, taking 1st, 2nd, and 3rd in nearly every event. 8 of the 9 Class A all state’rs train with our program. Packed the sectional teams with our athletes. NYS CLASS A CHAMPIONS! One... [Read More Of This Article]

Synergy Athletics Workout 2011+ Compilation Synergy Athletics Workout 2011+ Compilation

Share When the hard drive is reaching max capacity (1 TB), it’s time to put together a compilation video and clean out some videos.  The first commenter asked an execellent question, summarized:  “Who works out at Synergy Athletics?” That was an easy question 3 years ago…basically we had ex athletes that wanted to train like... [Read More Of This Article]

How To Start A Gym Business Part I How To Start A Gym Business Part I

Share Hey Joe loving your more recent videos, that shoulder mobility drill is awesome… one of the best things I have done for my shoulders in a long time.  Well I’m e-mailing you because I want to know more about how you got to where you are today. You are basically living the dream that I have for my self…. I guess the point of my... [Read More Of This Article]

5 Muscle Building Tips For Skinny Bastards

Share Guest post by Joe Meglio: Let’s face it, you’re not Arnold Schwarzenegger, nor should you train like he did. However this does not mean you should give up on trying to build muscle. Instead, follow these tips below to get you on the fast track to build some serious muscle. 1) Eat BIG- The single best piece of advice I could give to someone... [Read More Of This Article]

Jump Higher, Run Faster – Explosive Lower Body Workout Jump Higher, Run Faster – Explosive Lower Body Workout

Share Here’s your own stop post for developing lower body explosive strength!   Reverse order for this one, a sample workout first. Explosive Lower Body Workout Sample workout: 1.  Running Hurdle Jumps 10 x 1 2. Lunges 4 x 8 3. Partner GHR 5 x 5 4a. Ab Wheel Marches 4 x 20 yards (more coming soon via a, upcoming Speed DVD project..shhh!) 4b.... [Read More Of This Article]

Worst (Common) Exercise For Vertical Jump Worst (Common) Exercise For Vertical Jump

Share I searched vertical jump exercises on google, and clicked on 20 different sites.  17 of them told people to “do more calf raises.” Now, I know that isn’t a scientific study, but I’ve certainly heard this old wive’s tale for years. Here’s what I think about it: Calf Raises And Vertical Jump Strong calves are... [Read More Of This Article]

Knee Pain Simple Fix Progression Knee Pain Simple Fix Progression

Share Knee pain was a big part of my life.  Early during college football I had multiple surguries (scopes and alignment surgeries) that left me week and even in more pain.  I firmly belive that this would have all been prevented if I properly completed strength training and prehabilition exercises.  Unfortunately, I didn’t know much about... [Read More Of This Article]

How to Access, Correct, and Build Rock Solid Shoulders How to Access, Correct, and Build Rock Solid Shoulders

Share This past Monday, I announced on YouTube that we are moving to “topics of the week.” Two reasons 1.  I want to cover what you need, 2.  I’m 100% out of hours in the day.  Focusing on one topic will stream line how quickly I can make videos. Shoulder Health Week Step 1 – Access your internal and external rotation with... [Read More Of This Article]

Fast Shoulder and Back Muscle Builder Fast Shoulder and Back Muscle Builder

Share I’ve taken a strong stance on being a fan of unilateral training for athletes.  Of course, some people aren’t a fan of that opinion and question why athletes should train using one arm or one leg at all.    I guess sports are always played using both arms and both legs at once…. During the accessory portion of the workout,... [Read More Of This Article]

Top 8 Fitness “Thank You’s” Top 8 Fitness “Thank You’s”

Share Thanksgiving time again and I have a lot to be thankful for.  Here’s my top 8 fitness “thanks” for this year. 8.  Fat Gripz. I’ve owned monster grips, tyler grips, grip force, and tried to make my own.  Tyler grips were okay, but the rest wasted a lot of time and money.  If you are looking for a simple way to train... [Read More Of This Article]

Get More Out Of Your Training INSTANTLY Get More Out Of Your Training INSTANTLY

Share People rarely succeed unless they have fun in what they are doing – Dale Carnegie There was a point between high school where training was something that was part of my day – like school, work, etc.  I didn’t dislike it, but I certainly wasn’t having much fun. For that reason…and a bunch of others…my training... [Read More Of This Article]

Infinity Thick Rope Climbers – Gym Variation Infinity Thick Rope Climbers – Gym Variation

Share I hate short ceilings. That’s the ONE thing I would change about the Synergy Athletics gym. We have a massive space in a busy part of town and no one bothers us when we make a racket out back with our sleds. BUT it comes with around 11 ft ceilings, so sadly no rope climbing. Fortunately I saw trainers experimenting with a movement like... [Read More Of This Article]

Why bother? Respect The Industry Why bother? Respect The Industry

Share The Job Hunter I checked my email last month to find a resume from a professional trainer out west.  He worked for a big organization, but had “dreams of bigger things.” He wanted to relocate and train athletes at Synergy Athletics and his resume was professional and full of degrees.  I gave him a call back out of respect to let... [Read More Of This Article]

Roll Over Mobility and Flexibility Series Roll Over Mobility and Flexibility Series

Share I’ve always been a fan of Roll Overs to V-Sit for a dynamic stretch on the hamstrings and lower back.   To hit more tight muscles, I’ve added a few roll over dynamic stretching variations. Roll Over Series Roll Over to V-Sits Roll Over to Straight Legs Roll Over to Glute Stretch Roll Over to Butterfly. These stretches will open... [Read More Of This Article]

Exercise of the Week: Posture Up Shoulder Presses Exercise of the Week: Posture Up Shoulder Presses

Share Fans on our FACEBOOK PAGE (<=hit “LIKE” please! ) have expressed an interest in simplified dumbbell, bodyweight, and barbell variations. Getting equipment can be costly, so here is a simple military press variation that will work on thoracic extension, posture, core strength, as well as build shoulder muscle. Posture Shoulder Presses Question:... [Read More Of This Article]

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