Need Speed? A 5-Gear System to Become a Faster Runner

Speed thrills. Watching an athlete chase down an opponent, or dash away from someone chasing them, is an iconic and exhilarating element of sport around the world. An athlete with acceleration to burn will always raise eyebrows amongst coaches and scouts, and there’s no athlete who doesn’t want to get faster for his or her sport.

Not blessed with good genetics or a long training history? You can be faster.

Professional sprinters aren't the only athletes who could benefit from a faster running speed.

I’ve used the same program for developing faster running speeds in athletes for over fifteen years. The program produces incredible results for any athlete looking for more speed. The specifics of the framework have altered with experience, but the overall framework remains the same.

Embrace Individuality: Find Your Best Lifting Technique

The perfect program, the perfect lifting technique, the perfect anything, is the one that’s specifically designed for you. You are unique, like a snowflake. You are, however, still a snowflake like the rest of us, made of the same ice and following the same laws of physics.

Many of us fall into the trap of obsessing over our individual differences, hiding behind imagined distinctions to avoid fixing our own gaps in performance. These perceived roadblocks come in the form of excuses like, "I'm just a hard gainer," or “My body wasn’t designed to move that way.”

Rotation for the Real World: The Supine Twister

Adaptation is awesome, especially from a survival standpoint. Until recent history, we had to adapt to survive. That whole "not dying" thing makes adaptation pretty important on the grand scale of useful traits. However, adaptation is a real pain when it comes to training routines. It doesn't take long for your body to say, “Been there, done that! I’m not adapting until you’ve got something new and exciting for me.”

Restart Adaptation With the 3 V's

To combat the pain-in-the-ass side of adaptation and compensation, you need to tap into the 3 V's. The 3 V’s are the elements you need to break out of your movement comfort zone:

How to Create a Next-Level Prenatal Training Program

With the right approach, you can develop a training plan that will empower any mom-to-be.

Nothing strikes fear in the heart of a new trainer like a visibly pregnant woman walking into class. All kinds of questions and anxieties surface. Is this a safe workout for her? Can pregnant people even work out? What if her water breaks?

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Build a Resilient Spine: Create Power for Sport Performance

The ultimate goal of any core exercise should be to protect your spine. Spinal stiffness and core stabilization strategies should also transfer directly into your bigger lifts. That’s why it’s important to implement specific core exercises that place a focus on the forces you want the spine to resist:

  • Anti-extension (excessive lumbar arching)
  • Anti-flexion (excessive trunk flexion and forward slouching)
  • Anti-rotation (avoiding a force that is trying to twist you to one side)
  • Anti-lateral flexion (excessive side-bending)

Core-strengthening exercises.

These exercises maintain the core heath you need to support athletic endeavors.

Quit Dieting: Your Kids Are Watching

“I’m on a diet, so I usually prepare something different than what my kids are eating.”

I hear this too often from people who are either currently on a diet or have been on one in the past. Since their kids eat “kid food” like nuggets, fries, lasagna, fast food, or pizza, they have to prepare boiled chicken and asparagus to eat on the side.

Despite knowing that yo-yo dieting is a bad idea, millions try it every year. Besides being a completely unsustainable approach to nutrition, there are far-reaching consequences to these behaviors.


A Healthy Nation Must Start at School

Eating and school. These two topics are intertwined in the minds of many adults. Most Americans have vivid, emotional memories of their time in school. We remember the teachers, the smells, the bells, and the rectangular pizzas and sloppy joes sold in the cafeteria.

Today, as parents, our mornings are hectic. Between getting ourselves ready for work and our kids ready for school, there's not a lot of time to spare. Often, the responsibility of providing breakfast falls to the school, where it regularly ends up consisting of something sweet like donuts, frosted cereal, or just plain candy.

There’s Nothing Fancy About Getting Fitter

Charles is here on a weekly basis to help you cut through the B.S. and get some real perspective regarding health and training. Please post feedback or questions to Charles directly in the comments below this article.

The overwhelming majority of us want to be leaner and stronger. Strength may take precedence for some, and body composition may be more important to others, but we all want a combination of the two.

Coaches Only Webinar: How to Succeed Online

In this webinar, we delve into how to avoid common pitfalls when creating an online presence.

Breaking Muscle recently presented a one-hour webinar focused on how to stay out of the weeds on your drive to succeed online. In this webinar, our top executive shares his vast industry knowledge and experience leading one of the fitness world’s most successful online ventures.

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Fuel Your Workout With Craveable Rustic Guacamole

Avocados have long been prized as a source of nutrition for athletes. They are low-carb, loaded with fiber, and high in potassium. The phytochemicals contained within an avocado are also a natural fuel source for your body. Avocados and avocado oil are high in monounsaturated fat. This heart-healthy fat keeps you satiated and enables the body to absorb more nutrients, which helps to maintain energy levels. Finally, avocados have anti-inflammatory qualities, making them an ideal food to aid in recovery.