FIT | STRENGTH Performance Podcast

I wanted to share our latest podcast episode.

The episode focused on athletes and the importance of personal commitment to their training routines. One key takeaway was the idea that athletes should prioritize their own training schedules and not skip sessions just because their friends are working out or not going.

The discussion highlighted the significance of staying true to one's goals and maintaining discipline, regardless of external influences. It emphasized that each athlete's journey is unique, and their success hinges on their dedication to their own path, rather than being swayed by the actions of others.

By focusing on our individual commitments and not allowing ourselves to be distracted by others' schedules, we can better achieve our personal and team goals.

Enjoy the episode! 

Train Hard. Train Smart.

Today, I am going to dive into specific plyometric drills. We prescribe these for our athletes to help them move quicker and be more athletic.

Plyometrics are great for improving athletic performance and jump height. They also help with pushing off in unpredictable sports. 

Jumping on boxes can be good. But, few sports involve jumping up and landing on an object. 

Sports like basketball and volleyball involve a lot of stopping and going. They also need moving left to right and reacting to your surroundings. 

Your training should mimic that. 

In this episode, I dive into specific plyometrics I like. Athletes do them to work on stopping and going, go one way and then change, and have strong tendons to stay healthy. 

Tune in! 

Train Hard, Train Smart. 

Mark

P.S. 

Are you an athlete that needs to get stronger, faster, and more explosive? Reply to this email and we'll schedule a strategy call to get you one step closer to reaching your goals. 

P.P.S 

Mini Ball with Coach Jack Leasure is 2 weeks away! July 8th to the 11th for hoopers 4 to 9 years old… Register HERE

https://jackleasurebasketball.leagueapps.com/camps/4165175-2024-mini-ball-camp-ages-4-9-july-8-11

In this week's episode, I discussed the difference. It's between training full body workouts and upper/lower splits.

Tune in! 

Here’s a breakdown of the two approaches:

Total Body Workouts

Structure: 

- Involves working out all major muscle groups in each session.

- Typically performed 2-3 times per week to allow for adequate recovery.

Advantages:

1. Efficiency: Ideal for those with limited time, as it hits all muscle groups in one session.

2. Frequency: Muscles are worked multiple times per week, which can be beneficial for muscle growth and strength.

3. Caloric Burn: Can lead to higher caloric expenditure due to the involvement of multiple muscle groups.

Disadvantages:

1. Recovery: Can be demanding on the body, requiring more attention to recovery and rest.

2. Fatigue: By the end of the workout, fatigue might set in, potentially reducing the effectiveness of exercises targeting smaller muscle groups.

Upper/Lower Splits

Structure:

- Divides workouts into upper body and lower body sessions.

- Typically performed 4 times per week, with two upper body sessions and two lower body sessions.

Advantages:

1. Focus: Allows for more focused and intense training of each muscle group.

2. Recovery: Muscles have more time to recover between sessions, as each group is worked twice a week.

3. Variety: Offers more exercise variety and volume for each muscle group within a single workout.

Disadvantages:

1. Time Commitment: Requires more days in the gym each week, which might not be feasible for everyone.

2. Complexity: More planning and organization are needed to balance the workload and ensure all muscle groups are adequately targeted.

3. Imbalance Risk: If not properly balanced, there can be a risk of developing muscle imbalances.

Choosing Between Total Body and Upper/Lower Splits

- Beginner Athletes: Total body workouts are often recommended for beginners due to their simplicity and comprehensive nature. This style is ideal for busy middle school and high school athletes that can only get 1-2 workouts per week. 

- Intermediate to Advanced Athletes: Upper/lower splits can be more effective for those with specific strength and hypertrophy goals, allowing for more focused and intense sessions. These training sessions are more ideal for college and professional athletes. 

- Schedule Considerations: Those with limited time might prefer total body workouts, while those who can commit to more frequent gym visits might benefit from upper/lower splits.

The best approach depends on individual goals, experience level, and schedule. Both training methods can be effective when executed.

Listen now! 

Mark

P.S. 

Are you an adult 35-50 years old? You're tired of feeling weak and annoyed with gaining weight. Do you want to get rid of body fat? 

If so, book a call now to join our Adult Functional Strength Class. 

We are offering $49 for unlimited training for 21 days for June. 

Schedule your call now!

Tune in to this week's podcast episode.

It's focused on strategies for athletes who are looking to gain weight in a healthy and effective way.

Here are some of the key points discussed:

1. Why being consistent matters.

2. Why are carbs good?

3. You need to lift to see good weight gain. .

4. Do not sleep in on the weekends. 

You can find the episode [here/link to the podcast episode].

Enjoy this week's episode! 

Mark

P.S. 

Attention adults or parents who are 35-50 years old! 

Join our Adult Functional Strength Class. It will help you gain strength, lose unwanted weight, burn fat, and feel great. 

For June we are offering our 21 Day Results in Advanced Program for $49! That is 6 classes for only $49! 

If this interests you, text 585-678-5232 to schedule a Strategy Call!

The best athletic program is one that you can stay committed to.

Part of that commitment is buying into the process.

Sometimes that process involves achieving the results that are not the main results.

For example:

Basketball players want to jump higher or have a quicker first step.

That is the ultimate goal. Yet, doing the exercises that are "sexy" things now may make your results worse.

It's important that you build the engine or, in some cases, rebuild the engine.

There should always be a plan to get to the end results. As an athlete and a parent, it's important to understand the process. Sometimes, it isn't always straightforward.

In this week's episode, I dive into "The Purpose of the Plan" and how it differs from athlete to athlete.

Tune in here!

Mark

P.S.

It's attention college athletes!

June 3rd begins our College Performance Program. This is a 12-week program, offered 2 or 3 times a week. If you're a senior in high school or college athlete, this program is for you!

Speed, Power, Explosiveness, Strength!

Email [email protected] for more information!

Follow us on Instagram and check out our YouTube Channel!

Get It Right: The Importance of Working Out Smart

Quick question: ever feel like you're spinning your wheels at the gym, but not getting anywhere? It might be time to rethink your approach to working out.

Here's the scoop:

Bottom line: working out the right way isn't just about sweating buckets and counting reps. It's about training smart, listening to your body, and making every minute count.

If you want to learn more tune into this week's episode HERE!

Ready to level up your workout game? 

Let's do this!

Mark

P.S. 

ATTENTION COLLEGE ATHLETES!

If you are looking for a summer training program to help you jump higher, move quicker, play stronger, and stay healthy join our College Summer Performance Program. 

This is a 12 week off-season program designed to help you get ready for next season and perform at a higher level. 

If you are interested in email [email protected] or sign up HERE!

https://fit-strength.sites.zenplanner.com/sign-up-now.cfm

Are you and your back not on speaking terms lately? Been feeling more like the Hunchback of Notre Dame than a human being? Fear not, relief is on the way!

The two most common issues adults and athletes have back pain are: 

In today’s episode I am going to discuss the most common reasons people are dealing with back discomfort, but also what can be done to relieve discomfort. 

Listen Here

Happy Training! 

Mark

P.S. 

Attention College Athletes and Seniors in High School! 

College Performance Summer Program begins June 3rd. 

In order to really get exceptional results is to be in a setting that allows coaches to pay attention to you. 

Each class consists of no more than 6 athletes so we can give you the program and attention that you need to get the results you want! 

Sign up HERE! 

https://fit-strength.sites.zenplanner.com/sign-up-now.cfm

I would like to welcome Anthony Iglesia to the show!

Anthony is from Rochester, NY. He played basketball at McQuaid Jesuit High School. In his senior season, they named Anthony AGR. He helped lead his team to a sectional champiosnhip and state final four appearance.

I invited Anthony to discuss his journey. He went from being an elite high school player to making it on a Division 1 basketball team.

Anthony is an amazing young man. He transformed his body and mastered his craft on the court to reach the division 1 level. Anthony's work ethic has helped him do great things throughout his career. It also helped him get a job with the world's top skills training company.

Tune in to today's episode!

Mark

P.S.

On May 15th we are hosting a Back Pain Workshop with Dr. Bryan Guzski.

This workshop will cover ways to prevent back pain. It will also cover how to improve your mobility and flexibility and strengthen your core.

Limited spots are available, so ⁠SIGN UP HERE!⁠

For more information on supplements click HERE!

All good athletes are fast! 

I have never met a parent or athlete that said “Hey can you get me slower?”

If you want to learn about what three drills you should be doing in order to increase your speed listen here! 

Happy Training, 

Mark

P.S. 

Do you take supplements? 

Vitamin D, Collagen, Protein, Creatine? 

Check out the supplements we promote at the gym and get 10% off using code “FSP10” at check out.