Why did you decide to become a Personal Trainer, Strength and Conditioning Coach, or Group Exercise Instructor?
1. To make 6-figures? NOT
2. To be able to have a job with flexible hours? MAYBE
3. To help people? PROBABLY
Why can't the answer be all three? What is stopping you from becoming someone who earns 6-figures, helps a lot of people, and has flexible hours? I
will tell you what is stopping you from this...YOU.
People in the fitness industry normally look at themselves as having a
job, not a career. A job is something that you do for a certain amount
of hours during the day or evening and a career is something that is
going to lead you to the life that you have always wanted.
If you would like to take your job and turn it into a career, take some
time out and think about what you really want in life. Think about how
much money you would like to make, the house you would like to live in,
or the financial burden that you would like to take off someone's
shoulder...than write out where you would like to be in 1 year, 5 years,
and than 10 years.
Once you have really narrowed down where you want to go, it is going to make figuring out how to get there so much easier
"It takes great challenges to do great things."
Alwyn Cosgrove
My goal is to help the fitness community by providing a blog of new and creative ideas. I offer programs that can benefit Fitness Professionals and the general population. If you can not afford a personal trainer and looking for new techniques and/or ideas for reaching your fitness goals, you have come to the right place! -Rich Mejias
Search This Blog
Sunday, October 6, 2013
Tuesday, August 6, 2013
“MLB Power with the USB”
(Rob Kaminsky-St. Louis Cardinals 1st Round
Draft Pick/Next Generation Training Center Athlete)
Let’s be honest, there is
only two things that ALL baseball athletes must be concerned with: Total Body Strength and Explosive Power. Increasing these two areas will not only
create a better baseball player, but will more importantly create a better
athlete.
Here are 6 exercises, with
the Ultimate Sandbag, that are going to give you that MLB Power that you have
been looking for:
1.
USB Rotational
Lunge
The USB
Rotational Lunge is a GAME CHANGER for us at Next Generation Training
Center. This move is a great way to
develop flexibility in the hips, but also increase strength and mobility. With the USB Rotational Lunge, we move in one
plane and allow the weight to be moving in the other plane.
2.
USB Bear Hug
Squat
Now this one
is going to look easy and simple, but all I have to say is…WATCH OUT!!! This exercise not only takes a lower body
exercise and turns it into a total body exercise, but also puts the athlete in
a perfect squat position, loads the right muscles, and builds flexibility.
3.
USB High Pull
The USB High
Pull has become my replacement for Kettlebell Swings. The USB High Pull is going to help us create
power from our hips and is also the first step on teaching my athletes the
Clean.
4.
USB Lateral Bag
Drag
The USB
Lateral Bag Drag is by far, my favorite exercise for training the Core. This exercise will force you to stabilize the
shoulder and integrate all segments of the body. The key to this exercise is not to allow your
hips rotate while you are bringing the USB across your body.
5.
USB Shouldering Lunge
The USB
Shouldering position is one of the more challenging positions to perform a
lunge with because of how unstable the USB is.
This position will not only challenge your legs, but also challenge your
Core in a way that you never thought possible.
6.
USB Shoveling
We use the USB
Shoveling drill to teach our baseball athletes proper rotational patterns. This is one drill that is guaranteed to get
our baseball athletes hitting farther and throwing harder.
Tuesday, July 30, 2013
“Real World CORE Training”
The meathead bodybuilders will tell you that sit-ups while
holding a 45lb plate and on a decline bench is a great core exercise….
Ahhhhhh OK????
Ahhhhhh OK????
The functional fitness trainers will tell you that a great
core exercise is a plank on a stability ball with a super band wrapped around
your waist and allowing the trainer to pull you in a certain direction…
Ahhhhhh OK????
Ahhhhhh OK????
Now I am not knocking anyone who does these exercises…well
OK…I am knocking anyone who does these exercises, but before we can discuss
what type of Core training that I suggest…We first must understand what my
definition of Core actually is:
Core – Everything below the neck.
Simple isn’t it. Now that we all understand what the true definition of core really is, here are 3 exercises that I use at Next Generation Training Center to challenge my clients core:
Core – Everything below the neck.
Simple isn’t it. Now that we all understand what the true definition of core really is, here are 3 exercises that I use at Next Generation Training Center to challenge my clients core:
TRX Regressed
Rollouts
TRX Rollouts are a great choice for training the anterior
core, but this exercise is also very difficult for most people. In order to have our clients all perform this
exercise, we have decided to regress the movement by allowing the clients to
start on their knees.
Trainers Tip: When
setting up for the exercise, make sure that you adjust the straps so that they
handles are right below your waist.
Ultimate Sandbag
(USB) Lateral Bag Drag
This is one of my favorite exercises, its not just about
throwing the bag across your body. It is
about moving the USB across your body, in a controlled manner, while not having
any change in your body position.
Trainer Tip: Weight
is not your only variable in this exercise…Try working with tempo and lets not
forget about you base, or foot position.
The closer your base is, the harder you are going to make the movement.
TRX RIP Stack
Trainer Tip: Just like we talked about in the USB Lateral Bag Drag, weight is not your only variable. Your hand position can be moved closer to create more of a challenge to this exercise. Another way that I like to challenge my clients is by having them hold the Stack position for 10 seconds and than with the top of the RIP Trainer, have them write their name in the air. This will really make them understand what the true definition of core training is.
Subscribe to:
Posts (Atom)