May 21st, 2009
Sample Upper Body Workout
This is a Quick AND effective way to train your upper body.
Feel free to post your comments below!
May 4th, 2009
A common mistake that people make when performing the deadlift is they allow to weight to bounce off the floor going into another rep. This makes the set much easier to finish due to the rebound off the floor making up for half the rep. When we teach the deadlift at our Gym we make sure that everyone re-starts each rep from a dead stop. This ensures the person building that starting strength which is essential in overcoming enertia. The video below describes the mistake of letting the plates bounce off the ground as well as shows how to correct it.
A typical lower body workout for us may look something like this:
Please feel free to comment questions below!
March 4th, 2009
February 25th, 2009
This past sunday I was fortunate enough to take a few guys from our facility down to compete in the WNPF World Powerlifitng Competition in Bordentown, NJ. It was a great day for all 3 lifters.
Joe Granick is the newest and youngest lifter of the crew at 18 years old and just to give you a summary of this kid: HE BRINGS THE FIRE!!! He had personal best in all 3 lifts as well as his total for the meet. He squatted 405, benched 225, and deadlifted 430 for a total of 1070 in the 181 weight class. Joe is very motivated and loves the sport of powerlifting. He has lost a total of 40 pounds in the last couple years and has put on some quality muscle. He is inspiring to watch.
Jim Lombardi is a business owner from Manalapan,NJ and has come out of retirement lifting in his 3rd meet since 1981. Jim had a great day in the 242 weight class(by the skin of his teeth). His lifts for the day were 440 for the squat, 350 bench and deadlifted 485. Jim is 50 years young and is STRONG like BULL. THis guy played some semi-pro ball back in the hayday. It is a true pleasure having a blue collar old school lifter in the studio during the week.
Matt Nolan is a guest of The Training Studio form time to time and this kid is amazingly strong at his bodyweight. He posted some pretty big numbers and had a excellent meet. Mat squatted 550, benched 350 and pulled 650 for an incredible total of 1550 in the 198 weight class. Awesome job Matt.
It is a great experience to see people compete in events like powerlifting at all ages and levels. Our crew has doen a trememndous job in staying focused and consistent in their training and we are proud to have them on the team.
WAY TO GO GUYS!!!
January 20th, 2009
My buddy Shelby Starnes sent me a copy of “The Troponin Nutrition Macro Nutrient Guidebook” last night. Since I am waiting for my car to be fix and cannot leave the house I was able to read through it this morning.
This is one great book on how to completely plan out your days and meals with tons of useful tips on how to make it as painless and non-complicated as possible. I hear many clients talk about how they are too busy, too tired, too this or that to make food or pack food in order to eat healthier and lose some unwanted fat. Well this book takes away all of the excuses. And if you follow the guidelines you will see some real results.
Shelby and Justin have been national level bodybuilders and powerlifters who have helped many pro & amatuer level athletes as well as your everyday men and women reach their best shape ever. They will guide you through the calorie breakdown, sample meals, food choices as well as a grocery list for you.
You can print this out and take it with you to the food store and sit it on the counter and plan out your meals for the week. It is that simple. Pick up your copy at http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=370&pid=2945
It’s a great book that will teach anyone the in’s & out’s of nutrient breakdown. If you want to know how to get lean, lose fat, add muscle or get stronger through proper nutrition than order your copy today!
December 14th, 2008
Last weekend I took a trip up to see my friends and colleagues at Defrancos. It was great to be in “the atmosphere” that we all have come to know is the number one ingredient in anyone’s training program. It was a great day. I got a chance to talk with a few choice strength coaches that I haven’t seen in some time. The Jersey Jackal was teaching proper box squat form as well as boasting about all the dirty girls he hooks up with after longs nights bouncing. Jeff Carr caught my ear about how he went home for a few days to do some hunting in the middle of the country with BIG animals and pitch black nights. He was so excited to talk about his hometown that I thought I started to hear the banjo playing from 1972 Burt Reynolds Classic “Deliverence”. Boy I’m glad I was born and raised in the dirty jerz. Say what you want about our state. Mid-west boys aren’t right in the head either. The best part of the day actually happened when i first walked in to Joe’s facility. Joe had a few copies of his documentary “STRONG” and gave me one. I was pumped. I couldn’t wait to come home and pop this baby in. I had seen the trailer, I took part in a strongman competition with one of my athletes, I had experienced the atmosphere and now it was time to sit back and watch this on my big plasma screen.
This movie was AMAZING. It is amazing on so many different levels. You get an inside look on how Joe grew up and why is the man he is today. It shows the STRENGTH that the Defranco family possesses and it is no wonder Joe has shown so many athletes how to become champions. It gives you an in-depth look at some of the athletes and where they come from and how they have overcome obstacles. They are moments in the movie where you will get emotional and there are moments where you will want to run your head through a wall due to over excitement. The bottom line is it is a great piece of work and for ANYONE that has EVER played a sport or had a family member that has played a sport to not get this movie is silly. Just watch the trailer again and you will get it what I mean and if you don’t than I feel bad for ya. I can’t say enough about this movie so just go and buy it.
Here is the link : STRONG!
December 12th, 2008
All proceeds go to Make-A-Wish Foundation®
Get inside advice from some of the world’s top personal trainers, coaches and strength athletes while benefiting the Make-A-Wish Foundation®. .
Team EliteFTS 2008 Holiday Tips contains 137 tips to get through the holidays with relatives, no gym,commercial gyms,holiday food and parties.This also includes 10 workout programs and one Circa-Max Raw Bench Press Program to peak your bench before the new year. As always you will find our usual EliteFTS humor scattered throughout the manual.
We request a minimum $10 contribution for this e-book, but we are leaving the option to donate extra if you like.
Of the 24 Team Elite FTS members who contributed to this publication, several have had their work published in national magazines.
Writers include:
Dave Tate—Founder of Elite Fitness Systems; renowned speaker and author and professional powerlifter
Mike Hanley—President of Hanley Strength Systems, LLC and Owner of The Training Studio in Morganville, NJ
Jim Wendler—Senior Editor and Sales Manager of Elite Fitness Systems
The Thinker—Parts Unknown, but a student of Soviet and Eastern Bloc training methodologies.
Alwyn Cosgrove—International Tae Kwon-Do champion; Renown personal trainer, writer and motivational, personal training and business speaker
Zach Even-Esh—Personal trainer and operator of Underground Strength Coach
Jim “Smitty” Smith—Strength Coach with the Diesel Crew
CJ Murphy—Owner and Head Instructor at Total Performance Sports
Shelby Starnes—Nutritionist at Troponin Nutrition
The Angry Coach—When someone is this angry, you learn not to ask questions
Brian Schwab—No. 1 ranked powerlifter at 148 pounds; WPO Lightweight Champion
Marc Bartley—Owner of Total Gym in South Carolina; One of the premier powerlifters at 275 pounds
Chad Aichs—WPO competitor in the super heavyweight division; Holds AWPC records in all three lifts and the WPO three-lift bench press record
Julia Ladewski—Sports performance coach and No. 1 ranked female powerlifter at 132 pounds
Matt Kroczaleski—One of the top powerlifters in the world at 220 pounds; 2006 WPO World Champion
Scott Yard—Top bench press and world record setting powerlifting competitor
Chris Clark—Super heavyweight division competitive powerlifter
Justin Harris—Owner of Tropinin Nutrition and the reigning Jr. USA Super Heavyweight Bodybuilding Champion.
Jeremy Frey—Head Strength and Conditioning Coach at the collegiate level; champion powerlifter
Scott Cartwright—Competitive powerlifter who has achieved Elite status in both the 275- and 308-pound weight classes
AJ Roberts—Director of Personal Training and Youth Fitness at a health club in Owensboro, Ky.; Ranked among the top powerlifters in the world in two weight classes.
Jason Ferruggia—Renowned strength and conditioning specialist in the New York/New Jersey area; has trained more than 700 athletes from over 90 different NCAA, NFL, NHL and MLB organizations
Rob Pilger—Known for producing winners and champions in several sports; people seeking fat loss and lean muscular gains have enjoyed much success with his methods
Mike Szudarek—Elite-level powerlifter in the 220-pound weight class; serves on the advisory board for the American Powerlifting Federation.
Check it out at: Team Elitefts Holiday Tips (e-book)
November 14th, 2008
If you’re serious about your sport or want your young athlete to receive the ideal physical preparation for their needs, Hanley Strength Sports Training is the THE place for sport-specific training in Central Jersey..
When: Sunday, November 23rd, 10am-2pm
Where: The Training Studio
Phone: 732-970-6262
Email: info@thetrainingstudionj.com
Go for it now. The future is promised to no one.
Loading ...
