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.


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.

My Workout

After lots of research and evaluation of exercises, I have constructed my personal workout that is best for my body. While it may not be the best for you, I highly suggest you try it. over the course of working out for four months my bench press max has gone up by 45 lbs and my squat max has gone up by 65 lbs. My workout can only be used to its full potential when you understand your body. It is also best if you work cardio into your workout so you can burn fat while gaining muscle. Be sure to stay hydrated and eat lots of protein. without further adieu, here is my workout.

Abdominals: Everyday

It is a scientific fact that your abs do not tear down, therefore, you can work them as much as you want without hurting your body. for my ab workout I do. . .

  • Bench Crunches: 3 sets, 15 repetitions
  • Hanging leg swings: 3 sets, 15 repetitions
  • Ab Wheel: 3 sets, 10 repetitions

I am a firm believer in abs working during every exercise you ever do, (Its true, watch for it while your working out) so I recommend you work them as much as possible. Here is a video that will show you how to do the exercises I told you about with a few extras.I did not make this video, I was just inspired by it, its awesome.

Upper Body: Monday, Wednesday, and Friday

  • Bench Press: 3 sets, 10 repetitions. Use weight that gets difficult around the 7th repetition, but you are still able to complete the set. Rest for one to one and a half minutes after each set.
  • Push ups: 50 repetitions: I do these in sets of 25, but do however many sets you want as long as you are feeling challenged.
  • Dips: 3 sets, 20 repetitions
  • Curls: 3 sets of 10 repetitions. You can do these with a bar, dumbbells, or anything you want. I use a bar at 85 lbs.
  • Military press: 3 sets, 10 repetitions. Again you can use whatever you want to do these, but I use a bar.
  • Upright Rows: 3 sets, 10 repetitions. use weight that gets difficult around the 7th rep.
  • Dumbbell flies: 3 sets, 15 repetitions.
  • Pull ups: as much as possible.

I rest for 10 minutes then I repeat the whole workout. I also begin and end every workout with abs. feel free to adjust the workout depending on your phase of athletic awesomeness. I will be posting my lower body workout (no, you can’t skip leg day) very soon.