Thursday, May 17, 2012

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How To Make Foam Rolling Effective How To Make Foam Rolling Effective

Share Preface:  I’m HUGELY pumped for this article to be released.  This application has been in the work for months and I wanted to fully test it before sharing.  Enjoy! – Joe ________________________________________________ “I foam roll, but I’m not sure when or even why!” I heard a frustrated trainer make this statement... [Read More Of This Article]

Core Training For Athletic Performance: Level 1 Exercises Core Training For Athletic Performance: Level 1 Exercises

Share A strong core is not necessarily an efficient core. Don’t get me wrong, it is a great start.  Just like you would have to teach your body how to throw a baseball you have to teach your core how to fire properly while running or performing anything else athletic. Here’s the problem I have with most training programs they train efficiency... [Read More Of This Article]

Haters Gonna Hate, Lifters Gonna Lift. Haters Gonna Hate, Lifters Gonna Lift.

Share I like to think I run a pretty straightforward site and complementary social networking outlets (Synergy on Facebook and Joe on the Twitter.)   Hang out, share knowledge, talk training, act professionally and everyone has a good time.  If a “keyboard warrior” jumps into the discussion I usually just delete it and don’t waste... [Read More Of This Article]

Strength Revolt Strength Revolt

Share In early 2010 I wrote an article entitled “RIP Strength Development” that explained a lot of “functional” training myths and explained the important of strength development.  That article popped into my mind yesterday when a prospective client asked why all our new shirts and hoodies say “Strength Revolt” on... [Read More Of This Article]

Best Ab Wheel Roll Out Exercise Variations

Share Most people know 1 way to do ab roll outs…on the knees.   Some people know a second variation….standing.  Even fewer people know of the variations in the video.  All it takes is a little creativity to make a plan workout tool into extremely effective. To follow up on How To Do Ab Rollouts CORRECTLY - here’s your variations.  Best... [Read More Of This Article]

Ab Training “Gimmick” That Works Ab Training “Gimmick” That Works

Share The marketplace if flooded with core training “quick fixes” and gimmicky products. However, if you peel away the paid models and promises of instant 6 packs – there are a few that ACTUALLY WORK.  This is an old school one, I remember seeing it at my grandfather’s house when I was younger and wondering how to use it. Important: ... [Read More Of This Article]

2 Exercises To Build Stubborn Shoulders And Upper Back Muscle 2 Exercises To Build Stubborn Shoulders And Upper Back Muscle

Share Classical upper back and trap lifts will only build strength / muscle to a point (think shrugs, DB raises, etc).  After years of training these lifts earn you diminishing returns.  Try these two exercises to help! 5 Reasons To Care About Shoulders And Upper Back 5.  Thicker front to back helps all exercises including pressing 4.  So your... [Read More Of This Article]

Fun Upper Body “GPP” Workout Fun Upper Body “GPP” Workout

Share I remember going to the playground, round top park, when I was a kid and spinning around on the tire swing until I nearly passed out.  When I got my balance back, off to the zip line to buzz back and forth. Unfortunately a lot of that cool stuff is gone and replaced with safer alternatives, but one toy still remains, monkey bars! All the Synergy... [Read More Of This Article]

7 Benefits of Unconventional Training Methods 7 Benefits of Unconventional Training Methods

Share A bit of an “old school” post today, but one that is very important. Question:  Why don’t we use just barbells, bodyweight, and dumbbells? Unconventional training tools have helped our clients build incredible strength.  Here’s why… 7 Benefits of Unconventional Training 1.  Unbalanced, uncentered weights provide... [Read More Of This Article]

Core Training Without “Abs Exercise” Core Training Without “Abs Exercise”

Share Some of the best core exercises AREN’T “core exercises.” Well, they are…but they aren’t. Let me explain.  When people ask me for core exercises, they are expecting a sort of semi-isolation crunch, rotation, specific bracing etc. Since we are limited in workout time, there isn’t always a place for isolation... [Read More Of This Article]

“KO Complex” Rope Battling Workout “KO Complex” Rope Battling Workout

Share How To Perform The “KO Complex:” Single arm rope battle each of the following 10-20 seconds single arm standing 10-20 seconds single arm kneeling 10-20 seconds single arm “ground and pound” position 10-20 seconds single arm plank Repeat in reverse order up the other side Perform 3-4 sets. What’s The Purpose: Unilateral... [Read More Of This Article]

Tons of Homemade Workout Equipment Tons of Homemade Workout Equipment

Share Homemade and custom equipment is a cost effective and sometimes even a better way to train.  I would HIGHLY recommend buying equipment that would create a safety issue if made at home:  typically power racks, bars, and weights. After that, nearly everything is fair game! If you are building the equipment for yourself to train with at home, then... [Read More Of This Article]

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]

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