5 Ways To Not Be Fat After Christmas Binging

I don't know about you, but I know I completely let loose on Christmas.


Yes me, the guy that wrote "How Not to Get Fat on Thanksgiving"

Even though I believed I had strong will power, I still found myself eating brownies, chocolate covered marshmallows, cheesecake, chocolate moose cake, and crumb cake.




So I ate like a total pig ... now what?

Since I know I am not the only one in this situation, I decided to list 5 simple steps to help get you back on track.

Be sure to follow them carefully, as it could make the difference between being fat and being jacked.

5 Simple Ways To Get Back On Track After Christmas Binging

1. Don't Be Depressed


The "damage" is already done.

The only thing getting depressed will do is further slow down your metabolism and make you even fatter.

Rather than sit there and be miserable, be happy that you were in a position to "cheat" for a day and enjoy some great tasting food with your family and friends.

In fact, you should be really happy to know that many nutritionists believe "cheat days" are actually required in order to accelerate fat loss.

If you think I am crazy, do some research on the word leptin

2. Don't Starve Yourself

How many times have you heard something like this ...

"I ate so bad today, I am not going to eat anything else for the rest of the week."

Bad idea.

Not eating makes your brain think you are going to die of starvation.

As a result, it slows down your metabolism in an effort to keep you "alive" as long as possible, until you can find more food.

This is the last thing you want right now.

So rather than starve yourself, I would recommend going back to your balanced diet that I hope you were following prior to Christmas.

Not only will your body not be in starvation mode, it will also be reaping the benefits of your "cheat" day (see point #1).


3. Drink Lots of Water



It is very hard to burn fat if you are dehydrated.

This is not the right article to go into a deep physiological explanation of how being hydrated helps burn fat, so I will keep it simple.

  • If your organs aren't hydrated, they can't help turn stored fat into energy
  • If you are dehydrated, you can't train at the optimal level - meaning you will not be able to burn as many calories.



4. Perform High Intensity Exercises



If you want to burn off the fat, you need to train in a way that will burn calories well after your training session is completed.

Sorry to break your heart, but steady state movements like running on a treadmill are not going to do this for you.

The optimal way to burn fat is with high intensity training sessions that include one of the following:

  • variable intensity interval training (with things like wind sprints) 
  • metabolic resistance training (as can be seen in the clip below)






5. Don't Overtrain


Training is a great way to burn off fat.

Overtraining is a great way to burn out, completely destroy your body, and make it impossible for you to continue training so you can burn off more fat.

What is overtaining?

To keep it simple, lets assume you normally train 45 minutes a day 4x a week. This training includes jumping rope, lifting weights, and wind sprints.

After eating 2x as many calories on Christmas as you should have, you decide that you now need to work out 2x as much as you normally do.

Your plan is to spend 90 minutes in the gym everyday this week.

You perform your normal routine, and then follow it up with 45 minutes on the treadmill.

You  wake up the next morning and can hardly walk.

You fight through it and perform the same routine at the gym the next day.

The next morning you can't get out of bed at all.

In fact, your body is so shot, that you don't make it to the gym at all for the rest of the week.

Instead of getting in your normal 45 minute sessions and burning more fat, you sit home bragging to your buddies about how sore you are - all the while getting fatter and weaker.

That is overtraining.


Winter Training 2011





Since 2008, we have had "special" Winter training programs for the college athletes who return home for Winter Break.
  • In 2008 we had "A Lift a Day"
  • In 2009 we had "5 Minutes of Pain"
  • In 2010 we had "Lifting without Weights"

Having said that, I am not here to write about the training programs from past years.
I am not even going to write about what we are going to do this year.

What I want to write about is the crazy men who are actually in the program.



Regardless of any sick movements we do or how great of a program I write, its the people in the program that make it what it is.

It is these people that are "Advanced Training".

It is why I write "WE" in the articles, as opposed to "I", even though I am the only trainer.

To give you some insight into these people, I decided to share some of the emails I have been receiving for the past few weeks. 

Enjoy....


"Coach just letting you know you've never seen this version of Morano 2.0
As a small sample I got 275 8x8 on Monday... It's gonna be a good winter"

"Coach, I'm on the website right now reading the Challenge results from the Summer and I am jacked up. I wanna be in there right now. This is my Winter I have to do better than last winter. That's all that matters. I can't wait. You are letting the monster loose." - Send at midnight

"Coach, I want the roster for this winter. I'm about to get murdered by my statistics
final and the probability of me taking my anger out on the weights is
very high" - send at 6:45AM

"Hey Coach,
I know its late, but I am up late studying anyway and started thinking about being home for winter break. I'm home in two weeks and was wondering when your winter training program will start up. I can't wait cause I'm going into my final offseason and I want to go all out. No holding back. I need to be the best I could be and show the team next year that I 'm the one they can count on to get the job done. I hope you're ready for me" -sent at 12:45AM


Everything Is A Competition

If you lived in my house, you'd probably hear my wife say this about ten times a day ...

"George, everything in life does not have to be a competition ..."



Unfortunately for my wife, I take everything I do in my life to be a competition.

If I am playing or coaching a sport, I want to win.



If someone thinks they can eat more than me, I want to eat 2x as much as they do.


If there is a big problem at work, I want to be the first one to come up with the solution.


Whatever it is I am doing, I want to be the best at it.

If I don't care about being the best, than it's not worth doing.


Some Competition At Advanced Training:


In the spirit of competition, we created a little challenge this month at Advanced Training.

We wanted to see who could get the most YouTube hits on individual videos posted for 4 members of Advanced Training performing unique exercises.

Here is a summary of the rules:

  • Each member was allowed to pick a movement of their choosing
  • An individual video of each movement was posted on YouTube
  • At the end of one calendar month, the person with the most "hits" would be declared the winner.

The four videos and a brief description of each are enclosed below.

Please note that I did not embed the videos in this post, so as not to skew the data.

Mike DiPilato: 50lb Curl and Press


What I like about this exercise is that it requires a great deal of mental concentration and body control.

Imagine rubbing your stomach and patting your head at the same time...

Now do it with 50lb weights.

http://www.youtube.com/watch?v=rpByIG4CTNg



Dennis Heedles: 100lb Bent Over Rows With Fat Gripz


Fat Gripz are a form of rubber tubing you put over a barbell or dumbbell in order to make it thicker.

The thicker the bar, the harder it is to grip.

The harder it is to grip, the more you work your hand strength.

If you can do this exercise below, you can probably strangle a gorilla.

http://www.youtube.com/watch?v=93xd5DGeXNE





Darren Reyes: 45lb Weighted Pull-Ups with Fat Gripz


Weighted Pull-Ups are bad enough.
Adding Fat Gripz to the mix is insane.

I have no idea how Darren gets 13 reps in this clip.

http://www.youtube.com/watch?v=RyafIAopElQ



Nick Pugliese: 150lb Split Squat Press


The split squat press is one of the ultimate ways to train your core stabilization.


Of the 70+ athletes I have trained up to this point, none have been able to handle this movement like Nick can.

(Even me, and I was able to perform the legendary six minute push-up hold).

If you ever get into a conflict with Nick, don't hit him in the stomach.
It won't work....

http://www.youtube.com/watch?v=y22LL4GLicg


Wrap-Up:


If you like the videos, please share them with as many people as you can.


Not only will you help this competition, you might inspire someone to take their training to the next level.

King Kong Versus Bambi

As an "academic" person, I always believed that intelligence could be the great equalizer to athletic ability.


Would this guy be a great football player?



I probably felt this way because I was an undersized college linebacker who relied heavily on technique and key reads, as opposed to speed and brute force.

But what happens when your opponent has the same level of intelligence?

What if they have the same level of coaching, the same instinct, and the same desire?

What is the deciding factor then?

The best way I can explain this is the "King Kong versus Bambi" theory.

KING KONG VERSUS BAMBI

Imagine King Kong and Bambi are competing each other at ANY sport.
I put emphasis on the word ANY because I really mean ANY sport.






If they had the same skill, the same coaching, the same intelligence, and the same desire, who would win every time?


KING KONG

Do You Really Think Bambi Had A Chance?


Why King Kong?

Simply put, because he is bigger, faster, and stronger.



Do Athlete's Grasp This Theory?

Unfortunately, many athletes across the country do not take this point seriously enough.

After their season is over, they quickly fall back into the same bad routines that made them smaller, weaker, and slower than their opponents the previous year.

They forget what it felt like to be too slow to make the play.



They forget what it felt like to just miss because they couldn't jump high enough.




They forget what it felt like to get physically manhandled because their opponent was just too strong.





I could go on and on, but instead I will leave you with a quote I just read from Phil Simms in his book Sunday Morning Quarterback.






While I never believed that QB's were the epitome of tough guys, I have to admit that this quote says it all:

"As much as we all like to talk about what wins and loses in football, how much the game has changed, how much time coaches invest in drawing up all those wonderful plays, it still comes down to this: Which team is hitting the other team harder?" - Phil Simms


When you are training this off-season, think about who you want to be....

King Kong or Bambi ....

5 Dumbest Things I Did In High School

As a high school football coach, I am still amazed to see how far behind 90% of the athletes and coaches are with respect to training and nutrition.

I can't believe that people can still be doing the wrong things, despite all of the information they have readily at their finger tips.

Fortunately for me, I regard myself as a highly intelligent person.

After all, I did graduate with two degrees from an Ivy League University :)
(Please note that the :) means I am being sarcastic and not arrogant)



While I did graduate with two degrees from an Ivy League University, I actually have no right to call myself highly intelligent.

When I look back at how I trained and ate in high school, I am lucky that I did not end up severely overweight or seriously injured.

The things I am about to share with you are pretty embarrassing, but if you can learn from them, then it is worth it.

Below are the Five Dumbest Things I did in high school.

1. Ate Loaves of Bread to Gain Weight



I remember walking into a deli first thing in the morning and buying a loaf of bread. I would then spend the rest of the day methodically eating that loaf of bread.

If someone would offer me protein, I would turn it down because I thought it would make me fat.

I am getting disgusted with myself just writing this.


2. Ate a Box of Fruity Pebbles for Breakfast




Before going to the deli to buy my loaf of bread, I would actually eat an entire box of cereal for breakfast.

For some reason, my parents had no concerns about this. They actually bought me a giant cereal bowl so I wouldn't have to keep refilling and refilling.


3. Ate an Ice Cream Cake a Week






I remember going to the grocery store every Sunday and buying an ice cream cake so I could eat it over the course of the week.

(Of all the things on this list, I actually wish I could still do this one.)


4. Wore "Lifting" Gloves 



I am not really sure why I wore "lifting" gloves. I guess it was to keep my hands nice and soft so I could eat carbs and ice cream all day.

Either way, I remember walking into the varsity gym at college for the first time with "lifting" gloves on.

Our strength and conditioning coach (who I now consider one of my best mentors) shut off the radio, made me stand in the middle of the room, and then publicly humiliated me in front of the entire football team for wearing gloves.

I have never worn "lifting" gloves again.

I can't thank my coach enough for doing that to me.

5. Never Performed A Back Squat


In high school, we did not have a squat rack.

I guess the school was of the mindset that you can get hurt squatting.

I guess no one told them that I could get hurt trying to take on a hit from a kid who can squat 500lbs either.

I guess you can imagine how my college strength coach took it when he watched me attempt my first back squat ever.

Wrap-Up


If you are a high school or college athlete, there are plenty of available resources out there to help you train and eat properly.

The fact that you are reading this blog means you are already headed in the right direction.

How to Maintain Your Size During Football Season

At the end of last season, you made a commitment to yourself to gain 15lbs of muscle.

You came up short on a few plays, and you knew it was because you just weren't strong enough to get it done.

You lifted hard, you took your protein shakes, and by the time football camp rolled around, you were all jacked up.




Now you find yourself two weeks into your current season, and you weigh less than you did last year.

You start getting pushed around, your body starts to hurt, and you start looking more like Justin Bieber than Justin Tuck.

Is this what you trained 8 months for?


What a football player should look like ...

So what happened and why are you nervously walking around the mall looking for this shirt?





While I may not know everything, I have a few pretty good ideas as to why you lost all your muscle.

5 Reasons You Shrunk During Football Season

1. You Stopped Lifting

If your training regime over the summer consisted solely of football position drills and gassers, how jacked up do you really think you would be when you reported to camp.

If you want to keep on your muscle, you need to continue resistance training with heavy loads.

2. You Stopped Having Recovery Shakes

If they are good enough to drink after a lifting session in February, why are they not good enough after a practice session in September?

3. You Stopped Getting 8 hours of sleep a night

Getting adequate sleep enhances the process of muscle growth and development.

5 hours of sleep a night does not cut it.

Without enough sleep, your body will never be able to fully recover.

4. You Stopped Drinking Enough Water

I am not really sure why, but most football programs stop stressing water breaks once summer camp is over.

I guess most coaches think water is only needed when its 100 degrees out and they legally have to give it to you.

Unfortunately for them, the slogan "water is for the weak" couldn't be more wrong.

A dehydrated muscle synthesizes protein at a much lower rate than muscles that are well hydrated.

The more dehydrated you are, the less your body will use protein to build muscle.

Thanks Coach.....

5. You Stopped Soft Tissue Work

How many teams do you see stretch after a practice?

Better yet, how many stretch after a game?

I will not even get into how many use foam rollers or lacrosse balls.

Unfortunately for them, the less they stretch, the less blood will flow to their muscles.

The less blood that flows to the muscles, the smaller that muscle will get.

Enough said.



Wrap-Up

If you don't want to lose everything you trained for over the past months, make sure you don't make the same mistakes listed above.

If anyone wants advice or help on this topic, please feel free to contact me.














  


How to Get Jacked Up After Getting "Jacked" Up

One of my best friends in college was a guy who loved to hit the gym hard.

Unfortunately, that was not the only thing he would hit hard.

He also loved to hit people's faces, brick walls, and steel doors.



As many of you know, the aftermath of one of these punches is usually some broken bones in your hand.



While you may temporarily feel good after "winning" your fight or blowing off some steam, you will soon become miserable when you realize you can't use both hands in the gym for the next 8 to 12 weeks.

Fortunately for you street brawlers and wall smashers, there is a way to stay jacked up after you get "jacked" up.

This point is extremely important for athletes as well.

If you play a contact sport, there is a good chance that you are going to encounter an acute injury that may temporarily take one of your limbs out of commission.




Rather than sit home and shrink, get creative and continue to grow.

How is this possible?

It's simple:

Keep moving heavy loads with your body parts that still function properly.



The effects of overcoming these heavy loads will permeate throughout your entire body, even if you are only using one limb.

I was actually able to test this "theory" a few years ago when one of my best athletes broke his hand during summer training.

I put him on an intense One Arm training regimen for 8 weeks, and when the cast came off, he ended up benching more than he did at the beginning of the summer.

If you are looking for a way to actually execute a one arm lift, check out the clip below of a one arm bench press.

(One key coaching point is to brace the entire body prior to executing the lift.


Not only will it help you to get jacked up, it will also keep you from falling over due to the imbalance of weight.)



Your Football Coach Is Ruining Your Career




If you go to any football camp in the country, there is a 95% chance that you will see something like this before practice.




Despite all of the scientific evidence telling us that it is not beneficial to perform static stretching before sports activities, coaches just can't seem to help themselves.

At best, the coach believes he is helping you because he is giving you time to "stretch" your muscles.

(I put "stretch" in quotes becomes most athletes just lay there and do nothing.)

Does he really look like he is getting ready for battle?


At worst, he does it because it gives him a break before practice.

With the static stretch, you can just have a few seniors stand up front and lead everyone through the motions.

A Personal Q&A:

So what is so bad about the static stretch before practice?

It actually makes you worse at what you are about to do.

Why?

It reduces your ability to generate force. As a result, you will be slower and weaker when you are competing in your sport.

Do you think I am crazy?

Since I know you probably do, I have included a few quotes from an article written for the NSCA, titled Influence of Pre-Exercise Stretching on Force Production.

(If you are not a big time thinker, skip past the quote to my summary below).

"... prolonged stretching may inhibit myotatic reflex activity, allowing the muscle-tendon unit to lengthen with
minimal resistance from the muscle and connective tissues. Hence, an inability to generate forces after stretching results from a lack of neural activation and greater muscle compliance, which implies muscle stiffness may be diminished following pre-exercise stretching."

"It has also been found that sprint performance was much slower following passive static stretching . Interestingly, Young and Elliot attributed this to an ineffective eccentric phase during the stretchshortening cycle because of a loss in elastic energy."

(Summary: If you want to play horribly, perform static stretching before your game or practice.)

But won't I get hurt?

You probably have a better chance of getting hurt rounding your lower back like the athletes in the image below.



Luckily, the head coach of the football program I am at is a progressive thinker.
He utilizes a dynamic stretch before lifting, practice, and games.

Smart man.....

As a football coach, I must admit that it makes me happy to look across the field during pregame and see this.
I know we have an advantage before the game even started.













Advanced Training Members "Graduating"

Its a sad day for Advanced Training, as 5 of its members are "graduating" from the program.

While they are always welcome to come back and train, this was just the last summer that they would officially be doing it as college athletes.

I would like to share with you some short stories about each of these athletes, as well as highlight their progress over the years.

One point I would like to make is that weight training is a marathon, not a sprint.

Some of these athletes had testing sessions with me where they did not hit their goal weights.

Since they are not competitive powerlifters or weightlifters, its not really the end of the world if they only bench 320 instead of 325. (Just don't tell them that.)

The main thing is that they learned the techniques that would enable them to progressively put on weight (without injury) throughout their careers.

Sean Mulligan:
I knew Sean was a warrior the first week he joined Advanced Training, as he shattered several records previously set with our MTS Bands.

Although he is relatively quiet, you can tell that he never wants to lose at anything.
Anytime he heard I made a weight on something this summer, he would immediately beat it.

His competitive nature enabled him to be the Challenge Winner in 2010 and finish 3rd in this year's Toughman.

If you want to know how much Sean progressed over the years, simply look at his two pictures below.

S. Mulligan in 2009



S.Mulligan at 2011 Toughman

Unfortunately for Sean, he blew out his knee, not once, but twice, during his college career.

(To show you how much Sean's peers respect him, about 15 members of Advanced Training said a prayer in the middle of a public park to ask for his speedy recovery.)

While most athletes would quit after the second surgery, it only seemed to make him more determined.

He walked around with a healthy chip on his shoulder, and I think its what made him progress at the pace he did.

Below are a summary of Sean's gains since 2008.

  • Bench Press: 245 to 310 (65lbs)
  • Squat: 325 to 400 (75lbs) - includes two knee surgeries
  • Pull-Ups: 4 to 25 (21 reps)
  • Power Points: 0.612 to 1.032
  • Weight: 190lbs to 203lbs


Abrom Shepard:
Abrom was the first referral I ever got from another member of Advanced Training. Up until Abrom, I had only trained guys I had actually coached in high school.

I think I can speak for the entire group when I say that we are all lucky that Abrom is the nicest person on earth.

If he ever got mad, I am pretty sure if would take about 5 of our biggest guys to take him down. I feel bad for any Offensive Tackle that has to line up against him for 80 snaps on a Saturday.

Abrom came to our group with raw strength, but pretty rotten form.
I remember his entire body would come off the bench during bench press.

I also remember when he could not hang snatch more than 65lbs without making me want to vomit.

As can be seen from this video, he has come along way. (This video is also great because it also shows how much smaller Sean Mulligan and Gerald Amerosi were a few years ago.)



The thing that impressed me most about Abrom was the effort he had to make to actually get to our training sessions.

Not only did he live on the other side of Staten Island, he also did not have a car.

As a result, he would have to take two buses to get there. (At the same time, we had guys who lived two blocks away who couldn't get there at all.)




A.Shepard in 2009

A.Shepard in 2011


Abrom trained with us in 2008 and 2009, but decided to stay at school to train with his team in 2010.

In 2011, his school gave me one of the best compliments I ever got.

They told him to go back to Staten Island and train with me before his senior year, because they felt he got better results.

Needless to say, Abrom got a car, made sure he got to all of his lifting sessions, and trained like a beast.



Below are a summary of Abrom's gains since 2008.
  • Bench Press: 335 to 370 (35lbs)
  • Squat: 305 to 380 (75lbs) - 
  • Pull-Ups: 3 to 14 (11 reps)
  • Power Points: 0.680 to 1.008
  • Weight: 247lbs to 272lbs

Steve Roman:
Steve Roman was one of the best football players I have ever coached.
His extreme intelligence and instinct, combined with excellent athletic ability, made him a dominant high school football player.

He was also what I like to call "A Gamer".

"A Gamer" is someone who steps up on game day and makes plays above and beyond their potential based on the level of competition. The better the competition, the better "A Gamer" will play.



S.Roman 2011 Strongman Training


Steve was also "A Gamer" in the weight room.

I remember in his first year, he had some horrible training sessions.
He would bench and squat less than he did when he first started training.

He actually made me doubt that my training was any good.

Then he came in on testing day and put 40lbs on his bench and about 80lbs on his squat.

For reasons unknown to me, Steve did not train with us for the last few years.
I am not sure of the reasons why, but I would be a liar if I told you that it didn't bother me.

Because he was so smart, I had to believe he knew better than to think training alone was a good idea.
Having said that, I had to assume that if he wasn't training with us, it was because he did not believe in the program.

For more reasons unknown to me, Steve decided to come back and train with us this winter and again this summer.

I am really glad he did, because his competitive nature pushed other members of the program.

In addition, he was recovering from a shoulder injury, and I hold myself to be a specialist when it comes to training people with injuries.

Despite training with one arm for about half the summer, he still made huge gains (going up almost a full power point).

I am not sure why he left.

I have no idea what made him come back.


I am just glad he did.

Below are a summary of Steve's gains since 2007.
  • Bench Press: 220 to 290 (70lbs)
  • Squat: 295 to 415 (120lbs) - 
  • Pull-Ups: 12 to 31 (19 reps)
  • Power Points: 0.632 to 1.025
  • Weight: 247lbs to 272lbs

Gerald Amerosi:
Gerald Amerosi should be an inspiration to any athlete who is looking to completely transform himself.

He came into the program one of the weakest people I have trained.
(His rookie year Power Points (0.564) rank him 105 out of 109 total.)

He came out of the program with a Power Point Rating of 1.025, placing him 13th on the all time list.

Enough said....

Yeah, I know I said "Enough said", but Gerald deserves more of a write-up than that.

First off, he was one of the few guys I trained that was a baseball player.
When the majority of people you train with are meathead football players, this isn't easy.

Second, he had to work his training schedule around his summer baseball league, which the majority of other baseball players I have trained struggled to do.

As can be expected, he never missed a lift and he trained like an animal.


G.Amerosi 2011 Toughman

Gerald was definitely a program guy.

He never missed a summer or a winter session, he never questioned why we used certain movements, and he never hesitated to motivate those training around him.

His numbers below are a product of his hard work and his dedication to making himself better.

Gerald's massive gains since 2008:

  • Bench Press: 165 to 285 (120lbs)
  • Squat: 300 to 385 (85lbs) - 
  • Pull-Ups: 10 to 32 (22 reps)
  • Power Points: 0.564 to 1.014
  • Weight: 247lbs to 272lbs


Sal Altieri:
This is the first and only year Sal trained with us.
Because of that, I always thought he was a slug.

Then when he finally came to train with us this summer, I realized he was the exact opposite.


S.Altieri 2011 Toughman


Not only did he train like an animal, he also worked a summer job performing manual labor all day.

Having a similar upbringing, I know how hard it is to train after carrying around heavy objects in 100 degrees for up to 12 hours.

Unlike Amerosi, Sal did question everything we did.

At first, I thought he didn't trust me.
After a few weeks, I realized he actually wanted to learn what we were doing so he could be better.

(Considering he is studying engineering in college, I should have known that was why he was asking so many questions.)

My only regret with Sal is that I did not get to train him for a longer period of time.

He put up some massive numbers in a very short period of time, and I am sure we would have made him a complete and total animal if we had him for a little longer.


Wrap-Up:

To those of you "graduating" from the program, you will be missed.

You definitely were a giant part of what this program has become and what it stands for.

I expect to see all of you at next year's Toughman to keep these young guys in check.





Summer 2011: Huge Gains in Testing Results

At Advanced Training, a large number of our members are college athletes who come home for the summer looking to take themselves to the next level for their upcoming season.

For many of them, this means "Jacking Up" their numbers in the weight room.

Unfortunately, this is not the easiest task during such a short period (often filled with summer vacations, shore houses, barbecues, reunions with high school friends, etc.)

In addition, I have to spend the first few weeks simply improving technique, muscular imbalances, and mobility. 

To top it off, their strength training often has to compete with unrealistic and / or destructive conditioning tests that impede progress in the weight room.

Fortunately for them, we have have enough experience in this game to make it all work.




In this article, I will not go into all the details about we make such big gains in such a short time.

Rather, I will only present the high level results.

Power Points: (10 People Over a 1.000)
Prior to this year, the highest number of people we ever had in a lifting group with over a 1.000 Power Point Rating was 4.


This year we had 10,  only 1 of which actually had over a 1.000 prior to the summer training session.


That means 9 people achieved over a 1.000 Power Point for the first time this summer.


This is a huge accomplishment, considering only 19 people out of 109 have ever gotten above a 1.000 in the history of Advanced Training.

Power Points Over 1.000:

  • M.Morano: 1.135
  • M.Murphy: 1.036
  • S.Mulligan: 1.032
  • E.Heedles: 1.032
  • S. Roman: 1.025
  • G.Amerosi: 1.014
  • D.Reyes: 1.013
  • A.Shepard: 1.008
  • C.Perry: 1.007
  • D.Heedles: 1.000


To see all the details behind the power points, including everyone's bench press, deadlift, pull-up and broad jump numbers click HERE.

Click HERE to see the Top 20 All Time Power Point Leaders.

Largest Gains From the 2011 Summer:

Bench Press Top 3:
  • Kuyan: 45lbs (310 to 355)
  • Morano:  35lbs (355 to 390)
  • Perry: 20lbs (300 to 320)

Deadlift Top 3:
  • P.Amerosi: 45lbs (335 to 380)
  • Blanco:  40lbs  (335 to 375)
  • E.Heedles: 40lbs (350 to 390)

Pull-Ups Top 3:
  • Morano: 8 (20 to 28)
  • S.Mulligan:  7 (18 to 25)
  • G.Amerosi: 7 (25 to 32)

Broad Jump:
  • Shepard: 14" (105" to 119")
  • G.Amerosi: 5.5"  (100 to 105.5")
  • Altieri: 5" (99.5" to 104.5")


Power Points:
  • Kuyan: 0.125 (.863 to .986)
  • Perry:   0.111 (.896 to 1.007)
  • D.Heedles: 0.109 (.891 to 1.000)
Closing Thoughts:
If you follow the right program, its possible to make significant gains over a very short period of time.

If you are not making gains like the ones you saw above, you are not doing everything you should be doing to take your game to the next level.