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CBBF Nationals James Elliott Packed On Lean Muscle and Interview about Inside Fitness

James Elliott of Free Form Fitness talks about his recent shoot with Inside Fitness.  Not only has James appeared in Inside Fitness he is sponsored by ABB Nutrtion he has appeared on Rogers TV Daytime Show where viewers can get tips and fitness advice.

James Elliot is going back to the CBBF Nationals this weekend. Since the last show in April James has turned up his training intensity and has become more determined then ever. After speaking with James he trained alone for this competition which gave him incredible focus.  He has packed on lean muscle and looks phenomenal heading into this weekend. His physique looks a lot tighter for this show and attributes that to his dedication to both his diet and six days a week in they gym. James preperation begane 16 weeks ago which makes him in peak condition. He is a true competitior and his knowledge about fitness, training, and diet is increadible. James appeared in Inside Fitness and has done multilple TV apperarnces for the morning show in Ottawa.  

 

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Kris Letang Summer Training Session at APC

Kris Letang Summer Off Ice Training Session.  When Kris is doing the one leged lunges he is wearing a weighted vest. The weight vest is mainly used for athletic training.  The weighted vest is benificial because it’s use is not limited to one exercise.  Weighted vests helps athletes increase both speed and agility.  Not only can the weighted vest imporve speed and agility  it can help imporve strength and length of stride.  The weighted vest is to provide resistance without limitations of mechanices.  Furthermore, weighted vests have been shown to imporve athltetic performance.

Kris also trains with chains on the bench press.  The reason for training with chains is to increase speed by accelerating of your chest while bringing the bar down controlled to your chest.  As Kris brings the weight to his chest all the chains role into a pile on the floor. As he presses the weight up, the chains then come off the floor with the bar making the weight heavier. This is something that we can’t accomplish with regular old conventional training.

Kris Letang Lateral Lunges

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P.K. Subban’s Off-Season Training Session

P.K. Subban’s Off Ice Training Program Consists of a workout with Clusters.  Clusters focus on a lot of hip drive with back involved.  For those of you that don’t know Cluster’s are excellent for strength maintaining and building mass while being explosive.  Cluster exercises are repeat efforts and rest pause methods with rest in between.  The rest period will allow P.K. to ATP and Creatine so he can be more explosive so P.K. needs repeatitve work.  P.K. is deadlifting 410 pounds in this exercise.  By pushing his feet into the floor it allows him to lift heavy weight.

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Mindi O – Final Prep – Arnolds Europe 2011

Mindi O’Brien is working on her last fitness routine before she goes to the European Arnolds in Spain. 

MINDI O’BRIEN

 IFBB PRO FITNESS CHAMPION (Canada’s First & Only)

2004 I.F.B.B. SW USA PRO CUP FITNESS CHAMPION

2004 C.B.B.F. CANADIAN NATIONAL OVER-ALL FITNESS CHAMPION

W.N.S.O. CANADIAN NATIONAL FITNESS PRO

2 Time W.N.S.O. TSN FITNESS CHAMPION

CANADIAN MUSCLE-MANIA BODYBUILDING CHAMPION

2 Time FVF NORTH AMERICAN FITNESS & STRENGTH CHAMPION

2004-2007 PERSONAL TRAINER OF THE YEAR AWARD – C.P.T.A.

SPORTLAB NUTRITION SPOKESPERSON/FITNESS ATHLETE MODEL

PERSONAL TRAINER/STRENGTH & CONDITIONING COACH

PRESIDENT of TEAMOBRIEN FITNESS & NUTRITION STUDIO

COMPETITION HISTORY

 2008-IFBB FITNESS OLYMPIA-7TH overall

2008-IFBB ATLANTIC CITY PRO SHOW-2nd overall

2008-IFBB FITNESS INTERNATIONAL-9th overall

2007- IFBB FITNESS OLYMPIA-10th Overall

2007- IFBB EUROPA SUPER SHOW- 3rd Overall

2007- IFBB FITNESS INTERNATIONAL/ARNOLD CLASSIC – 12th overall

2006- IFBB OVERALL BEST FITNESS COMPETITOR – Gene X Awards

2006- IFBB WEST PALM BEACH SUPERSHOW – 4th Overall- 1st in Routine Round

2006- IFBB FITNESS OLYMPIA – 8th Overall

2006- IFBB EUROPA SUPER SHOW-2nd Overall-1st in Routine round

2006- IFBB NEW YORK PRO SHOW-5th Overall-1st in Routine round

2006- IFBB FITNESS INTERNATIONAL/ARNOLD CLASSIC-10th Overall

2005- IFBB FITNESS OLYMPIA – T 7TH Overall

2005- IFBB CHARLOTTE BULK NUTRITION SHOW-3RD Overall- 1st in Routine round

2005- IFBB EUROPA SUPER SHOW-3RD Overall

2005- IFBB NEW YORK PRO SHOW-6th Overall

2005- IFBB FITNESS INTERNATIONAL/ARNOLD CLASSIC-10th overall

2004- IFBB ROOKIE OF THE YEAR

2004- IFBB FITNESS OLYMPIA-9TH Overall

2004- IFBB SOUTH WEST USA PRO CUP –1st overall- 1st all 4 rounds

2004- IFBB AWARDED THE HORIZON AWARD – Best IFBB Newcomer

2004- IFBB FITNESS PRO CARD- EARNED

2004- CBBF 2004 CANADIAN FITNESS & BODYBUILDING M.V.P.

2004- CBBF CANADIAN FITNESS CHAMPION-Overall Champion-1st all 4 rounds

2003- F.V.F. NORTH AMERICAN FITNESS & STRENGTH CHALLENGE-1ST PLACE

2003- CBBF WEIDER INVITATIONAL –SLOVAKIA GRAND PRIX-3RD PLACE

2003- WNSO MUSCLEMANIA-Canadian Women’s Body Building Champion

2003- WNSO MS. FITNESS CANADA PAGEANT-4TH PLACE

2003- WNSO FIRST & ONLY CANADIAN TO QUALIFY FOR WORLDS IN BOTH SPORTS

2002- F.V.F. NORTH AMERICAN FITNESS & STRENGTH CHALLENGE-1ST PLACE

2002- WNSO TSN FITNESS SERIES-1ST PLACE- 1st in all 4 rounds

2002- WNSO MS. FITNESS CANADA PAGEANT-4TH PLACE

2001- WNSO TSN FITNESS SERIES-1ST PLACE- 1st in all 4 rounds

2001- WNSO MS. FITNESS CANADA PAGEANT-1ST RUNNER UP

2000- CBBF GUEST PERFORMED AT THE TORONTO PRO SHOW

2000- CBBF MS.FITNESS ONTARIO-1ST PLACE- 1st in all 4 rounds

1999- CBBF MISSISSAUGA CHAMPIONSHIPS-1ST PLACE- 1st in all 4 rounds

1999- CBBF FITNESS CANADA NATURALS-3rd PLACE- 1st in all 4 rounds

1999- CBBF MS. FITNESS NATURAL ONTARIO-1ST PLACE- 1st in all 4 rounds

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Football AGILITY TRAINING: Triangle Agility Drill

Triangle Agility Drill Training:

The difference between good skill players and the great athletes is forged in the offseason, off the field, and in the weight room.  Chris Dimry from Velocity Sports gives a demonstration of a few key drills for faster athletes looking for quicker feet.  All you need for this drill is the agility cones and a football.  This drill works on acceleration, deceleration, and cutting around the cones.  Furthermore, drills like this focus on footwork, and concentration when catching the football.  You only need a minimal amount of space for this drill so it can be performed in your backyard, field, or the park.  The cones are set up only 5 yards apart and are set up in a triangle.  For advanced athletes you would go through this drill 6-8 times in each direction for 2-3 sets.

The “W” Drill:

Once again you will be using the agility cones for this drill.  Again you will be working in a short 5 yard area.  This time you will be setting up the cones a yard apart alternating 3 on one side and 2 on the other side.  Again, this drill will be focusing on acceleration and deceleration.  The main objective in this drill is learning how to cut on your outside foot.  Football is not just about strength. In fact speed training for football might be just as important as weight lifting. The highest ranked players are more likely to outperform their peers in tests such as the 40 yard sprint than they are in the squat or bench press. You could say that speed separates the outstanding from the very good. But you certainly don’t have to be the fastest to perform at your best. Which do you think is more important? Acceleration or top speed? Consider this for a moment .  Wide Recievers average distance in most football plays is 10-15 yards unless you are an offensive or defensive lineman.  Quickeness off the ball and working on cutting is importarnt because unlike an Olympic sprinter football players will rarely reach their top speed unless it is for a long pass or on kickoff.

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Twist’s High Performance Hockey Conditioning Camp

Peter Twist began running off-season camps as the Conditioning coach of the Vancouver Canucks.  Twist High Performance Hockey Conditioning Camps are the clear front runner for hockey conditioning and player development. Players have many choices for off season training. None offer the intensive coaching, individualized programming, innovative methods and proven success of Twist.

The Twist System will provide you with enhanced on-ice skills, increased speed, explosive stride power, first step quickness, functional hockey strength and balance, rotary core power and a highly developed anaerobic energy system which directly transfer to individual skating skills, puck skills and game tactics.

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Are You This Strong? All Events Fire Truck Pull-Log Press-Van Push-Atlas Stone

Log Press

There are few things more primal than hoisting a giant log overhead, be it wood or steel.  A strongman log has actual wooden log with handles cut into it about two feet apart. A log is typically a 4 to 6 foot long cylinder with parallel handles centered in it 2 feet apart from each other. The log is usually between 10 and 14 inches in diameter and has loading posts attached at either end for adding resistance in the form of weight plates.

To perform a log press lean forward to grip the handles, pushing your hips back and keeping your back flat. Lift the log onto your knees using a powerful pull that will resemble something like a cross between a deadlift and a barbell row. Your elbow should be pointing straight up so that the handles in the log are on top (not facing your body). Now lean forward pressing your chest onto the log and sitting your hips back even further to prepare for the clean.

Drive your hips forward and extend your body while explosively rolling the log up your body. Your hips and back should be doing most of the work. It shouldn’t feel like a bicep cheat curl. If you had the log positioned correctly before the clean, it should end up nice and high on your chest, right under your chin. This sets you up nicely for the press. Pictures courtesy of  www.rescindxathletics.com.  To view all pictures from the event please visit www.rescindxathletics.com.

 

 Few movements embody strongman like moving stones. If you’ve ever seen someone lift an Atlas Stone correctly, you’ve probably realized that there’s a lot that could go wrong during this lift. Proper coaching is important to any lift, but especially one as stressful and unique as lifting a stone.

  • Strength is important, but technique is everything.
  •  Grab the stone in the center, so it doesn’t roll when you pick it up.
  • Lift straight up and over your knees, and then into your lap.
  • From your knees, you need to explode upwards and your hips need to shoot forward. Momentum is key.
  • Keep the stone in close. If you let the stone get out in front of you, you’ll never lift it and you might hurt yourself. Keep it close, explode upwards, shoot your hips forwards, your head and shoulders back, and allow the momentum to move the stone up and over.

 

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New Experience for The Athlete Hys Montasser

Hys Montasser competed in the IDFA for the first time this year.  I asked Hys about his experience preparing for the show.  Hys explained that his routine didnt’t change much but a lot of his sucess came down to preperation.  Hys has been training for the past 7 or 8 years and has never seen results like this.  One major difference Hys did mention is he was “super focused” and determined to reach goals he has set out for himself.  The preperation of meals seemed to be the biggest adjustment for the athlete.  What Hys would do to help his prep is find all the food he would like to eat for the week and prepare his meals for the entire week and “stick to the plan.”

Hys was thankful for his supporters.  Ken Clement owner of Florida Fitness Alymar helped Hys with his workout plan.  It was much easier for Hys to come into the gym and know what to do.  Having his workout already planned allowed for higher intensity workouts because Hys wasn’t waisting anytime when he was at the gym.  Ken explains that he likes his athletes”crisp” and “well conditioned” and helped Hys get from 189lbs to competition ready at 145lbs.  Jennifer Lamber-Foster who is a veteran at competiting in shows also helped Hys stick to the plan with intense workouts and preparing meals.  Hys said “it was easy for me to have people beside me to help me.”  Overall Hys really enjoyed himself preparing for the show because he achieved his own personal goals and has never achieved results like this over the 8 years he has been training.

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Core Training For Baseball

One of the most important aspects in baseball is core strength.  Being a former baseball player hitting, throwing all involves core stability and trunk rotation.  To be sucessful in gaining power and quickness whether you are thowing, hitting, fielding, or running is to build a strong core, obliques, and lower back.  This video demonstrates some core building exercises that baseball baseball players can do at practice or in the weight room to improve there overall core strength.

 

Side Plank Exercise

Your Position

 
  1. Lie on your side with your right hand on the ground or use an exercise mat. For beginners, it is recommended to begin this exercise on your elbow.
  2. Lift yourself up to form a plank with your right arm straight and your left arm on your side.

Target Muscles

  1. The Core – Abdominals, Hips, Back

Step By Step Instructions

  • Hold this position for the recommended number of reps or time. (start with 8-12). Repeat with the other side.

Beware of Cheating!

  1. Remember to keep your body in a straight line, tightening your abs and butt muscles.

DOG POINTER PLANK

Off season training for baseball: plank dog pointers. Plank dog pointers are going to help to work for core stability, and also shoulder stability along with hip rotator stability as well.  He’s going to get into a plank position, which is virtually a push-up position. He’s going to have his hands and shoulders just outside shoulder width and have his feet also shoulder width too.  Extend your right arm and opposite leg at the same time. So he’s in a plank position, which is virtually a push-up position and then from this position, he’s going to extend an arm and the opposite leg up until they’re parallel to the floor, if not higher. And he’s going to alternate sides, back and forth.

 

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Strength and Conditioning with Penn State John Thomas

John Thomas Strength and Conditioning Coach at the University of Penn State talks about bringing freshman athletes into there strength and conditioning program.  Some of the freshman have never been involved in a conditioning program and he helps them gradually get involved into there program.  Richard Garner a corner back for Penn State mentions all he did in high school for conditioning was push ups and sit ups.  The biggest thing John needs to install in the young athletes is the “work ethic”, and understanding what hard work is.  Once they grasp that concept a majority of the athletes are able to adapt to the program.  Paul Posluszny Linebacker Penn State mentions working with coach John Thomas has really helped him putting on weight.  Paul came into camp at 215lbs now he is weighing in at 232lbs and the work that he has put in is going to play dividends for the upcoming season.  Joe Jurevicius property of the Seattle Seahawks and was a 2nd round draft choice in 1998 has worked with John Thomas and has prepared him for the NFL season.  Chip Morton, Mike Wolf both strength and conditioning coaches of the Cincinati Bengels, and Philidelphia Eagles mention when drafting a player from the Penn State Program they are getting a player that understands hard work, has a great work ethic, and are very receptive to the coaches message and understanding the principales to become a well conditioned athlete.