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Mobility for Athletes

I created a few videos showing some of the mobility protocols that I use with my athletes.  I like to first start them out with a General Mobility Series which acts as a warm-up to prime their bodies before their training session.

There are some areas of the body which I find to be less mobile in the body and require a more Specific Mobility protocol where exercises can be prescribed during their training program.

Ankle Testing and Mobility:

Hip Testing and Mobility:

Shoulder Testing and Mobility:

Fifth Annual One-Hour Long Cycle Charity Event

It’s been five years since the One-Hour Long Cycle Charity Event has been taking place and I am proud to have been a participant all four years running and to see this event grow each year.

If you do not know the history behind the event, Jason Dolby of the Orange Kettlebell Club (OKC) decided five years ago that he wanted to celebrate his birthday in epic fashion by combining three things he loves most in this world: lifting kettlebells, his friends and family and helping out those who need it most.

Over the five years this event has gone from 19 lifters in Southern California at the First Long Cycle Charity event, to over 200 lifters, and 30 satellite locations in 2013.

This year Jason teamed up with Kettlebells4Autism (KB4A) and, once again pulled off an even bigger and better event. This years’ event included participants from 15 countries and 71 satellite locations. Over 760 lifters took part worldwide and more than $36,000 was raised for the chosen autism beneficiary, Association for Science in Autism Treatment.

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Each year this event brings people together for all the right reason; our common love for fitness, charities that need support from willing and able donators and a family-like atmosphere. With these ingredients I should not be surprised by how much this event grows each year with people’s desire to be a part of it. I am also impressed by the unique bit of magic that the event produces each year whether it is the accomplishment of an individual goal or the bonding between athletes and their teams.

When I get lost in the hour of long cycle I think about all the different participants from all over the world that are gathered at the same time (some at 3am), all commonly lifting to bring awareness to the charity but also lifting for own individual goals and concurring a challenge.

Some lift to see if they can get through it, like I did in my first year. Some lift to do something no other human being has done before by breaking a record, like Jason Dolby did last year by pulling off one of the biggest strength feats I have ever witnessed by doing the whole hour with two 24kg (53lbs.) kettlebells for 154 reps. Some just want to be a part of something bigger than themselves.

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Going into the fifth year I knew I could finish the hour long lifting solo having done it for four years in a row. With the satellite location being so close to the gym, my goal this year was to get a few Rise Above members, going beyond their generous donations, to participating in the event itself.

My goal was realized and we had three other lifters along with myself completed the hour and shared in the wonderful experience. Big congratulations to Debra and Lee for being the dynamic duo and completing the hour with the 16kg kettlebell switching every two minutes.

Also congrats to Carolyn for going solo with the 8kg kettlebell, she did so well that I can see her with the 12kg next year.

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One again I feel blessed to have members from the gym participate with me and get to experience this event. I am also very proud of the support we received from Rise Above Performance Training members and their generous donations. You all came through and helped raise over twelve hundred dollars to help support KB4A; I want to thank you all for your support and generosity towards this cause.

I am thankful there are people out there like Jason Dolby to use their gifts to help inspire and heal others. I am also thankful there are people like you, the Rise Above Performance Training members who didn’t hesitate to help out and support.

I cannot wait until next year to participate in the event again and I hope you all are inspired to participate as well.

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Friday, November 28th, 2014 Kettlebells No Comments

The Three Principles for Successful Programming

Trainers frequently get asked many of the same questions most of which are concentrated on the area of weight loss and adding muscle. The questions usually starts out something like this; what is the best (or quickest) way to lose fat and build muscle?…Most are looking for an easy way out or the magic bullet approach that allows them to get that maximum amount of benefits with minimum amount of work.

Though this is not the attitude for success, the good news is training to get the results you want need not be complex, in fact it is pretty simple with a little bit of planning and the will to execute your goals are right around the corner. I have written before about how to get started with the program that is right for you and in this article I discuss three principles that you can keep in mind while constructing your training program to achieve your goals.

Do Some Deadlift Ladders and Watch Yourself Grow

Do Some Deadlift Ladders and Watch Yourself Grow

Personal

Remember all training should be personal. Usually we associate this term with solely working with a trainer, but in actuality it should be thought about in any training format. Whether you train in your garage, at a gym or in a circuit class, you need to make it about yourself. What are your goals, areas of strength and areas you neglect and need to improve?

Build your program around these concepts and then determine your environment that will help you be the most successful with it. Whether you train alone, with a trainer who guides you through the process or a like-minded training partner put yourself in the correct environment that allows your personal goals to flourish and be achieved.

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Just like in life, if you don’t move forward then you might as well enjoy your time in the cloud of mediocrity. You need goals and aspirations that challenge and engage you to be a better person than you were when you started your journey and your training program should reflect that.

Track your progress in a notebook or one of those fancy apps for your phone so you know where you stand and where you want to be. I like to set ultimate goals where I see myself complete a challenge by the end of the year. I also like to have daily workout goals that I make when I assess how I feel and how I am going to train that day.

After your goals are realized for the long term and for the workout, look at your program and examine how you are going to progress to build a better you. Did you finish your bench press session last week completing 1 set x 3 reps x 250lbs? Great! This week if you are feeling strong go for more weight or reps   of the same weight. If you don’t feel the time is right to move up maybe you try two sets of 250lbs.

Whatever is right for you find ways to better that workout so you are moving forward and avoiding the potential pitfall of remaining stagnant.

Persistence

I truly believe that the biggest thing one can do to be successful with your training is by making an effort to do it. No doubts, no what ifs no excuses. Believe me I am aware that each day brings a new challenge to your life and the potential to skip training. How could you feel like a world beater on Monday and Wednesday if you don’t even think you can lift half the amount of weight you did two days earlier?

If there is a will or way you can get some type of training in. Just do it (thanks Nike). Your goals for that day may change from a squat PR to working on more mobility and bodyweight pull-ups; that’s OK, do not be afraid of changing your program to go by how you feel. Your body has a good sense of self preservation and steering you into the right direction to be successful.

Mentally can’t do weights that day? Try going for a track workout or do some jump rope intervals. The key is to find something your mind tells you you can do that day so you keep moving forward. Save the complete rest days for vacations, emergencies and the stressed and lethargic days.        

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If you are looking for some programs that you can use and achieve your goals check out my group Doug Fioranelli Performance at WeightTraining.com.

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I just started this group and I am really excited to be able to work with more people by writing programs to help you optimize your training and achieve your goals.

Some of my goals for the group:

  • Provide you with Progressive Programming that you can take with you to the gym or use in your garage
  • A variety of workouts to come including: basic strength training, kettlebell circuits, track workouts etc.
  • Plenty of variety and options to not only help you progress but to accommodate the type of training you are looking for

WeightTraining.com provides a very unique and complete platform that I found optimal for housing my programs. By using the platform you get:

  • Monthly workout programs
  • Video demonstrations
  • One-on-One email interaction with me
    Ability to schedule and receive workout reminders (accountability)
  • Ability to log and track your workouts
  • The workout plans are accessible on all Smartphone platforms so you can even take it on the road.

You can get all of this for $29.99/month. Considering a personally written one-month program can be $100+ dollars this is a great way to receive a plan at a fraction of the cost.

Also for the first few members you can receive $10 off you first month by using the coupon code “Doug5”

New Deadlift Set Up Position