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When Is The Next Strength Cycle?

When’s the next strength cycle?

Everyone has been asking for weeks, what will it consist of, what should we expect.

Its fast approaching, the next strength cycle will start 7/29/19.

The program will focus on Power Cleans, Back Squat, and Strict press.

Movements are great not only for building overall strength, but also for increasing explosive power and athletic potential.

The back squat is one of the most functional movements out there, and one of the basis of building pure strength.

The power clean is a difficult movement to initially learn, but the benefits of the movement far outweigh the frustrations of the initial learning process.

The power clean is outstanding for building explosive power and improving full body coordination.  Improving in both areas will help us to preform better in the gym, on the mat, and in everyday life.

Now in order to make this strength cycle as effective as possible we are going to take the next week as a “prep” time.

We will take an entire class for each movement to go over how to properly preform the movement, you can think of it as a seminar over the back squat and power clean.

This will ONLY be avialble to member of Derby City!

During these mini seminars you will learn and practice the basics of the movements under the watchful eyes of our coaching staff.

Whether you have been preforming squats and power cleans for years or if you have never tried either of these movements before, these classes will be extremely beneficial.

At the conclusion of the cycle, we will all establish new max effort lifts for both movements.

We have had a ton of success in the past with our strength cycles and we cannot wait to see the improvements you all have in the gym and on the mats after this upcoming cycle.

If you have any questions please see myself, Hussey, or any of our coaches and they will be more than happy to help you in any way.

– Joe

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The Unoffical Start of Summer – Memorial Day

Has anyone in your family served in the military?

If they’re anything like mine, I bet they have some memorable stories.

My grandfathers side of the family has a rich military tradition with each generation serving. None more prestige in my eyes than my grandfather.

He served in WW2, stormed the beaches of Okinawa, fought the war in several countries to come home and met the love his life and raise 13 children. (Most through adoption)

I listened to all his stories, as he loved to tell them.

What stood out most through those stories was his pride and sense of honor that came from his service.

I get goosebumps even thinking about his stories. No one was more influential in my life than him.

As I grew older I wanted that same pride, honor and tradition.

I wanted to be just like him and at 17 years old I enlisted in the military. . . It changed me life.

I went from a household full of drug abuse and neglect, to seeing the world, and becoming part of a family that built life long bonds that are irreplaceable.

I will always see my accomplishments small when I compare them to the man I looked up to so much.

The reason I bring this story up is that this Monday is Memorial Day.

A day to remember and honor those who served in Our Armed Forces.

The military is what got me excited about fitness.  So its only fitting every year with my gym we honor those with a workout.

This Monday we will be doing the workout known as Murph. 

Memorial day Murph, has become somewhat of a staple in the fitness community.

This unique Memorial Day tradition will take place at Derby City on 5/28/19 @ 11am.

Consider this an invitation to join me and countless others who will participate in honoring our service men and women.

If you have any question please don’t hesitate to let Chewy or myself know.

Look forward to seeing you there.

– Joe


 

How to Train Around Injuries

There we are…

Remember when you where a kid.  Its Christmas Eve, the excitement, eagerness to open presents, unable to sleep.

Anxious, excited, adrenaline coursing through your veins, you just can’t wait to get started!

This was the first time I remember having that restless eagerness feeling.

Now this is me any time I’m about to start a new training cycle, its the next chapter in my story.

A few weeks ago, I competed in the Kentucky State Championships.

I won my division, and set four state records.

I took some time off, ATE ALL THE BAD FOOD I COULD, and got ready for the next cycle.

So with all that adrenaline and eagerness to start my next training cycle, I ignored the pain in my knee from the competition.  Simply put, I thought I’d be good to go after a week off.

I was wrong….

It’s adding a lot of limitations to my training.  Over the past 20 years of coaching, I’ve seen many athletes get injured, and simply not train at all, I’ve fallen victim to in myself.

I’m not sure what’s going on this time, its three weeks before I can see my physician to get it checked out.

But I can tell you this time I’ll not stop training, I’ll simply be training around the injury.

Keeping that motivation and keep moving toward my next competition.


 

This Is How I Got Big Quads

For me, my gym is more than athletes and members.

I spend more time with these people, than I do anyone else.

Building relationships and memories, as cliché as it sounds, through blood sweat and tears.

Every athlete I train, I can identify their physical identifying trait. 

I would bet if you ask anyone what mine is, it would have to be my smile…..

Yea right!

Legs, Quads, Turkey Drums, call them what you will, my physical identifier is by far my quads.

Any sport I’ve participated in, they’ve always got noticed.  I’d have to call myself a liar if I said I didn’t take advantage to show them off…..I worked hard for them.

But what did I do?  The answer may surprise you…

To me they’re just legs.  They help me move weight from point A to B.  But to some of my athletes at the gym, they’re abnormal quads.

Due to the abnormality, I’m often ask what should they do to get their quads larger.

Short answer…..everyone is going to be different, I sure was.

This video was requested on how I grew my quads, I always took it as a joke when people ask me…

It was never something I’ve really considered anyone would be interested in.


 

Best Accessory/Assistance Exercsie : To Build Strength

 

Strength!

We’re talking pure, uninhabited strength! You want it, I want it, we all want it.

I’m commonly ask “what’s the best exercises to get stronger”.  Which is irrelevant question, what works for one does not work for all.

That said, I do have a my favorites that have helped me become stronger through the years.

I’m not talking about our traditional lifts, Bench Press, Back Squat, Deadlift.  Or even the advance lifts, Snatch, Clean and Jerk.

More so what exercise are the best accessory work, or some call auxiliary work, to help develop a sound, solid, STRONG base for strength.

The Single Arm Row.

One of the easiest, purist, bang for your buck exercises you can do in the gym.

Single Arm Rows (one arm rows) help us build stronger lats and rhomboids,  In turn allows us to push, pull, and squat more weight.

This is however an exercise EVERYONE seems to do different.  THAT DOES NOT MAKE THEM WRONG!

Different variations of the exercises and different placement allow us to work different muscle groups, allow stronger emphasis and focus on our weaknesses.

If its not something you currently add to your training, I would strongly suggest doing so.  


 

Deadlift For Grip Strength : Which Grip Should You Use

I never trained to improve my overall grip strength through grip strength training exercises. I was lucky enough that the strength training I completed, indirectly and adequately strengthen my grip as well.

This is not true for all, some may need that supplemental grip strength training.

I’ve posted videos before about exercises I find beneficial to directly improve your grip strength. Most frequently when I’m approached about this topic, everyone refers to the deadlift to improve their grip strength.

You’re not wrong…

But how are you using the deadlift?

There is a vast difference between using the deadlift to improve overall strength gains, and using a deadlift to improve grip strength.

On top of that, what grip are you using?

If you’re using the deadlift to improve your overall strength gains, then by all means use any grip or straps you need to complete the lift safely.

After all we’re testing your deadlift in this scenario not your grip strength.

If you are using the deadlift to improve grip strength, I would highly suggest a double overhanded grip. And doing sets to failure or just a few rep shy of failure.

Getting that deep burn in the forearms, that you simply can not hold onto a bar any longer.

Overhead Press : 1 Easy Tip To Push More Weight

I could not believe the difference in the videos!

This video just started out as a simple and effective drill I like to use, I wanted to share with my gym members to also improve their overhead position.

Then during the editing process I needed to go back and pull some of my old lifts to compare for contrast.

The differences was simply astonishing!

Now, there have been many hours of practice, drilling, and maybe a few kicks and screams going into the process.

As you can tell the end result is very visible.

It’s a simple drill, we’re just strict pressing (or military pressing) from the receiving position of our jerk.

I had a terrible problem of not maintaining midline stabilization during my earlier lifts in which allowed my chest to travel forward, pushing the barbell out in front of me and having to finish the lift pulling the barbell back overhead.

It happen in almost every lift I did.

Once I started implementing this drill, it drasticly improved and fixed my overhead position. Since the drill is not happening at lightning speed, it allows you to visibly see any imbalances occurring in the lift.

I do this drill every day before moving weight overhead!


 

2019 New Years Resolutions : How 2018 Set Me Up For Success

It’s already time for the “New Year, New Me”.

It honestly feels like 2018 lasted all of five minutes… While I could write a book on my own mistakes from this year, failed resolutions, I find myself also wanting to hit the reset button. “I’ll start Monday” button as I like to also call it.

New Years, is more about reflection, and adjustment than “new you” As I look back on 2018, I realize I finally started to become the individual I always wanted to be.

A better Husband to my Wife, Father to my Daughter, and Friend to all those around me. I’ve grown more as a person this year than any.

I began to open up, talk about my past, have the realization that we all have a story to be told. That story helps define who we are and the choices we make.

So looking ahead, my adjustment for 2019 is to service those around me better. Every day I wake up to be a better version of myself than I was the day before.

I’ll not focus on what I shouldn’t do, but fine tune all the things I should do. I wish you all the same!

From myself and the DCMMA staff, Happy New Years.


 

Hand Placment : Finding The Perfect Barbell Grip

In the beginning, we think its as simple as gripping the barbell and moving the weight.
Or at least I did…
It seems like such an innocent question, but its ask so frequently, its dismissed just as fast.
“Where do I grab the bar?”
I never really thought about how many times over the past twenty years I’ve been ask that question.
I honestly can’t think of any new athlete or new movement where this question has come up.
Yet I’ve always dismissed it as common core lifting 101.
The answer may surprise you, it’s that simple. Whatever feels natural. 
With the understanding that some lifts have certain parameters that are optimal, there is wiggle room.
For some of your most common movements, a universal grip is not only natural, but efficient and consistent!
Take me for example, I use the same barbell grip and hand placement for my back squat, front squat, clean, jerk, and my overhead press.
I also fine when doing push-ups I continue to have the same hand placement on the ground as when I grip a barbell.

Do you find yourself constantly moving your hands for your weightlifting?  It may help improve your lifts!