Category Archives: Training

Eating or not eating before exercising?

There has been extensive research and a myriad of opinions about this subject, resulting on confusion for the general public. The duration and intensity of an exercise session dictate what would be ideal to eat before exercising. Some common strategies include exercising in overnight-fasting mode, carbohydrate restrictions between training sessions, and increasing carbohydrate consumption beforeContinue reading “Eating or not eating before exercising?”

HOW TO PREVENT INJURY AND PROMOTE LONGEVITY AS A TACTICAL ATHLETE

As a tactical athlete, you must fulfill certain physical training (PT) requirements, related to your job description. However, in many cases, the PT test is not necessarily representative of the true physical and mental characteristics that you require to perform on the field, during training and duty. For that reason, every military branch has investedContinue reading “HOW TO PREVENT INJURY AND PROMOTE LONGEVITY AS A TACTICAL ATHLETE”

BENEFITS OF ECCENTRIC EXERCISE

Eccentric exercises have been used extensively and are known for their great benefits for strength gains and muscle development. Eccentric exercises are commonly known as “negatives” as the emphasis is on controlling the resistance while the muscle is lengthening. For example, the eccentric portion of a bench press is when the weight is being loweredContinue reading “BENEFITS OF ECCENTRIC EXERCISE”

LOADED CARRY EXERCISES FOR TACTICAL ATHLETES

As a tactical athlete (i.e., military, firefighters, specialty police personnel) you are generally expected to carry gear and equipment indispensable for protection and performance. Even though some research has shown a negative relationship between load carriage and marksmanship, training under load not only allows you to get accustomed to external loads but is highly beneficialContinue reading “LOADED CARRY EXERCISES FOR TACTICAL ATHLETES”

WHY IS HIGH INTENSITY TRAINING THE BEST OPTION?

High intensity training has always proven as the most beneficial type of exercise. But what does high intensity really mean? In simple terms, high intensity is easily determined by your rate of perceived exertion (RPE). RPE could be considered during any type of exercise do determine intensity. The Borg’s CR10 scale simply considers RPE fromContinue reading “WHY IS HIGH INTENSITY TRAINING THE BEST OPTION?”

WHY DO I NEED A STRENGTH COACH?

The intention of this article is to share my own experience in hopes that others would make a better choice, in comparison to mine. This is when the old saying, “live and learn” fits like a glove as I share this with you. I started exercising since I was a small kid, with the influenceContinue reading “WHY DO I NEED A STRENGTH COACH?”

EPOC: THE RECOVERY PROCESS AND BENEFITS AFTER HIGH INTENSITY TRAINING

As a result of a session of any type of high intensity training (HIT), the subsequent recovery period involves an elevated consumption of oxygen to help restoring our metabolism to base levels. This process has been recognized as excess post-exercise oxygen consumption (EPOC). After HIT, the recovery period involves the removal of lactate and hydrogenContinue reading “EPOC: THE RECOVERY PROCESS AND BENEFITS AFTER HIGH INTENSITY TRAINING”