The BEST Cardio For Any Athlete

A lot of times guys get really excited about building there guns and benching 250 that they don’t make any time for cardio. And that makes sense, Its not fun and if you are already low on fat then you won’t see results. But it is still important, because whether it’s the fourth quarter, the home stretch of a 400, or you play a lot of minutes, you will need to work your cardiovascular system.

So, how do you do this? the best way to burn fat, build endurance, and build a little strength while your at it is. . . Swimming.

“But dude, I don’t want to scare off other people from working out, my guns are too big.” Get over yourself, you’ll thank me later.

Swimming is the best cardio because, for starters, it won’t tear up your joints. when you run (you need to be running too, but I’m not talking about that) your knees are being pounded with your body weight every time you step. In swimming you don’t get that.


Reason number two- It works your whole body. swimming works cardiovascular, biceps, triceps, pectorals, lats, quads, hamstrings, trapezius, shoulders, and a little bit of glutes. the only thing it doesn’t work is calves. calves will cramp though because your toes are always pointed.

S_big_EPA_Swimming_Kings-99wimming will also, as I said before, build strength. If you look at any swimmer, you’ll notice broad shoulders, massive chest, and low body fat. I swim A LOT, and I bench 150% of my body weight.

lastly, It’s just more fun. you don’t get sweaty, you don’t stink, and you get to relax in the hot tub with the babes afterwords.



Supplements might be the most controversial topic in the athletic field. Of all the supplements I’m going after the mack daddy, creatine. With all of my expereince, my recommendation is. . . Don’t take it.

Now if you’re an adult, you need to make decisions for yourself, nobody knows your body as well as you. Creatine definatly works to build muscle fast, but thats exactly the issue.

When you are young your body is constantly changing every day. If you speed up the process unnaturaly, there could be complications later on in life. The side affects of creatine include stomach pain, nasua, diahreea, and cramping. On top of this, creatine is very highly reseached, but there are virtually studies done with people under 18.

If you start taking cratine you will start gaining muscle faster than your body is used to. eventualy you might get too big for your sport. this could cause you to get slow and you might move to a position you don’t want.Creatine_healthvist

If you are over 18 then you need to make the call. Nobody knows your body better than you and if you think the benefits out-weigh the risk, then by all means take it. Be sure to do your reseach on every brand. This is something you will put in your body that will drasticaly change it, it is no time to go cheap. I don’t use creatine so I can’t recommend anything but there are countless other people who can.

BUT, not all supplements are evil, here are some I recommend.

Protein Shake- I use Muscle Milk, but you can use whatever you want. It is important you get enough calories and protein in your diet to build muscle.

Pre Workout- I don’t use a pre workout, but if you need an extra boost, this is the way to go.

MultiVitamin- Before you put anything in your body you need to be sure you are getting the basics. A multivitamin is the best way to get there.

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The bottom line is, if your going to takea supplement be sure you know what your putting in your body.


Box Jumps: The Ultimate Exercise to Increase Your Vertical

Your vertical helps you every in any sport you will ever play. Whether you’re dunking on the basketball court, spiking a volleyball, jumping over a safety to make a catch, or doing jumping events on the track, jumping higher will always give you the edge. The best exercise to jump higher is without a doubt a box jump. Not only does it work every muscle jumping requires, but its great cardio to keep your body fat down.

Your bimagesox needs to be high. Mine is a little bit less than half of my height (It comes to my upper thigh). I do 3 sets of 15 repetitions. your reps need to be fast to be sure you increase your explosion, which is all jumping is.


After doing this exercise for 4 weeks my vertical has improved by a lot inches.



5 Lifts that EVERY Linebacker Needs to do

As a linebacker, I can tell that the biggest difference maker in level of play is not size or strength, but ferocity. The ability to intimidate your opponent is one of the most important jobs of a linebacker. While being big helps to be intimidating, these lifts will set your game to the next level.


You obviously still need to do bench press and squat but i’m going to assume you already knew that.

1. Dumbbell Flyes- Building a monster chest is the most intimidating thing that any human can do. But a chest will help with much more than just that. Strong pectoral muscles will help you to plug holes at the line of scrimmage and get off of blocks. It will also help you to force more fumbles because you are able to generate more pushing power.

2. Hang snatch/clean- This exercise might be the best thing to build explosion. This will help you to improve your coordination, grip-strength, and hard-hitting ability. Be sure that you come of the ground to work the most explosion possible.

3. Medicine Ball Workouts- I am going to be very broad with this one, but that is only because every medicine ball exercise works exactly what a vicious linebacker needs. It will train your ferocity by throwing it around, but also train explosion.

4. Rowing Machine- The rowing machine is a total body cardio exercise that will also train explosion. The cardio is very important to stay in shape and to maintain speed, and also to train your endurance for late game clutch moments.

5. Farm and Swing- This exercise will help to teach your body to sink your hips when you tackle. You should use a heavy kettle ball to simulate lifting a ball carrier off the ground, but be sure you can get in at least 8 reps.

If you implement these exercises into your workout then you are going to strike fear into the hearts of ball carriers everywhere.

How to Jump Higher

No matter what sport you play, football, basketball, volleyball, soccer or table tennis, jumping higher is going to help you beat the competition. Dunking can hype up your team and the crowd, jumping up and grabbing a deep ball can score a touchdown, or spiking the ball down all requires you to jump higher. The best way to jump higher is to increase your explosion in the weight room.

Jumping uses your quads, hamstring, calves, hip flexors, and glutes. So obviously to increase your vertical you need to work these areas, but a lot of it is also technique in your arms. I don’t teach technique, you can ask someone else about that, but what I can do is make you get stronger and more explosive.

Squats- squats mainly work you quadriceps and your glutes. If you want to increase your jump (which you obviously do) you need to do lots of weight and not very many reps. You also want to be explosive in your squat, you should almost be jumping. I would do 5 reps of 80% of your max.

Box Jumps- box jumps won’t work your muscles as much as squats, but what it does do is work more explosion and teaches you to utilize your arms.

Standing calve raises- Again lots and lots of weight. You should shoot up fast and come down under control.

Hip Flexors- a lot of people overlook, including me. So here’s an article written by

Hamstrings-  Lying leg curls and deadlift work very well to build hamstrings.

How to Get to the NFL


“If sized mattered, the elephant would be the king of the jungle.”- Rickson Gracie

I don’t care who you are, we have all dreamed making it to the NFL. Maybe your a basketball guy and you want to make the NBA, or your fast and you want to go to the Olympics, but the point is, everyone wants to be a professional athlete.

But how do you get there? I’m not a small dude, but I’m not a freak of nature like other people are. I haven’t been blessed to be 6’2″ 250, so how do I compete with those guys. The answer is the weight room.

I can tell you from personal experience how much the weight room helped me, like how I got a lot faster and can jump a lot higher and went from average strength to the 2nd strongest at my school, but why would you want to listen to me? So here are some actual NFL players, who would be average Joes without the weight room.


So lets talk about JJ Watt. So this guy is huge, but have you seen him in the weight room. on top of his crazy work with weights Watt is on a 9000 calorie diet and gets 10 hours of sleep. With his work ethic its no surprise he made the NFL, but without the weight room, I am willing to bet he would weigh less than 200 pounds. Check out JJ Watt do triceps here

James-Harrison-Sweatsuit-STACK.pngJames Harrison is 6 feet tall, which is tall but I bet you know someone taller. What sets him apart from everyone else is his work in the weight room. This beast leg presses 1010 pounds, one arm shoulder presses so much he doesn’t have big enough dumbbells, does pull ups with 90 more pounds on him, and does crazy stuff with so much weight that I don’t even know how to word it. Go check him out here

So how do you make the NFL? you hit the weight room, and you work hard. You perform like your the best but work like your the worst.

Guest Post: Weights and basketball

do you honestly need to lift to be a NBA player or a good one? do you have to be a bigger dude to be in the NBA? can you not be able to lift at all but still make it to the NBA ?


players like Steve Nash  was not the strongest in the NBA and only could bench  about 152  he still made it and is considers a legend yeah he was not  really known for his spectacular dunks like some people but he is still a legend some. LeBron James  is the strongest current player with a bench max  is 225 and he can do 15 reps. the strongest historic player was wilt Chamberlain who could bench 500 pounds with a 55 vertical. so really if you wanna be known for moving people down in the paint or at all you need strength  if not u better be ready to shoot from the outside…i mean in less you can do both


Why do people work out if it hurts?

“The meaning of life is not simply to exist, to survive, but to move ahead, to go up, to . . . conquer”-Arnold Schwarzenegger

Every time I work out, I hurt afterwards. I don’t injure myself because I have good technique, but working out shouldn’t feel good. I am literally tearing down my muscles hoping that they will get stronger. So why do I do it? Some people do it because they want to get jacked, some do it to impress people, others just want to be healthy. I do it because the pain I have to put myself through is worth it when in the end I’m better than the competition. I do it because my team is relying on me and I don’t want to let them down.

No doubt I want to be healthy and I want to look hot for the ladies, but being better than my competition outweighs all it. I want to win. I used to hate working out because it would make me feel like crap, but after I realized everything its done for me I haven’t missed a day.

To answer the question, the reason people still workout  even though it hurts is the drive to get better. I want to be the best at everything I do and I am always trying to achieve that. THAT is why I work out.

I work out so this. . . 




lakewoodranch.jpgTurns into this!!!mckenzie_620-thumb-620xauto-225813.jpg

Elevation Training Mask 2.0. Does it Work?

Track season has started, so everyone, including me, wants to maximize their speed and stamina. I am a 400 meter runner so both speed  and stamina are extremely important to my race. One of the tools I have Started training with is the elevation training mask 2.0. I am still doing my normal workout and cardio, but I put on the mask. I can safely say. . . It works. After using it for only a week I am already noticing a difference in my overall endurance.

The training mask simulates higher elevations by reducing the amount of oxygen finding its way into your lungs. This forces you  to take deeper, fuller breaths. You can adjust the elevation by rearranging the air resistance caps. The mask is sized based on your weight, but any sized sleeve will fit any sized mask.

I bought the “Black Out” mask for $80 at Academy. you can also order them from their website at      I highly recommend you get one.

Lower Body Workout

Lower Body: Tuesday, Thursday, Saturday

  • Squats: 3 sets, 10 repetitions. Use weight that gets difficult around the 7th rep
  • Leg Curls: 3 sets, 12 repetitions. This needs to get really hard towards the 2nd set. You should be just about dead by the end of it. Rest for a few minutes.
  • Leg Press: 3 sets, 15 repetitions. LOTS of weight. This exercise is a lot easier than leg curls.
  • Green Sally’s: 1 set. For those of you who don’t know what this is, you squat when the song says down, and you come back up when the song says up. Be sure you stay down until it says up because the song does it at different times. Here is the song 
  • jump rope: 3 minutes
  • Calve workout:3 sets, 25 reps. I don’t know the name of the exercise, but it is the typical calve workout. I use lots of weight on this too.

I repeat the whole workout one more time then take it easy for the rest of the day. I also begin and end all of my workouts with an abdominal workout.