Category Archives for "Athletic Performance"

Winning Culture! Winning Athletes!

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Today I am going to tell you the secret to making incredible athletes. On a weekly basis, people ask me how that I am able to produce so many top notch athletes. Today I am talking about all athletes weightlifting, football, softball, powerlifting, soccer, or whatever. The programming for all of these athletes is different, but the one thing that remains the same is the environment.

A great environment starts with a coach that has high expectations. If you are a coach that expects mediocre results, then you will produce mediocre athletes. I hear so many excuses from coaches as to why they can’t produce great athletes. They tell me that their town is too small, or their athletes are too small. I tell them that their coach is too weak!

A coach has to believe that their athletes can succeed, but more importantly, they have to project that confidence onto the athletes. When an athlete comes to me, I know that they have already taken a major step in life. They know that I am a coach that will push them to their limits, and they know that I will not accept anything less than their best. The first few weeks with me can be pretty scary because it’s a whole new experience for most people. I immediately start talking world championships, Olympics, NFL, and being the best which is a foreign experience for most. Athletes either excel within a few months, or they realize that they never really wanted to be great.

Just because an athlete doesn’t want to be the best, doesn’t mean that I don’t love them. I totally do. It just means that I am not the best coach for them. There are a lot of coaches that teach foundations to strength and conditioning where they might emphasize an active lifestyle. That is awesome in my opinion. It’s just not what I do. If an athlete stays with me long enough, then they will find out what their maximum potential as an athlete really is.

A proper culture is just as important. A long time ago my friend Zach Even-Esh told me that if there was one athlete that was causing issues, get rid of him. One bad athlete can ruin the bunch, and that is a complete fact. When coaches are starting out, this is a tough one. The coach is trying to feed his family, and I am telling him to fire clients. That is exactly right!!! I have made the mistake of keeping bad apples way too many times, and every time it has cost me money, time, and other athletes. Cut that mess quick! It’s not fair to the other athletes that are there busting their butts to allow one guy or gal to cause grief for the group.

If you are working with a group of like-minded individuals, they will push each other to the next level. A coach simply provides a well thought out program, technique, and encouragement. The athletes will do the rest. At Muscle Driver USA, I watch the athletes push themselves to all new heights almost every day. I have watched James Tatum and Jared Fleming push themselves to both snatching American Records in training. A great day is like a contagious disease. I have watched days at Muscle Driver flare like a forest fire. One guy or gal PRs, and then the whole bunch does. Are the coaches at MDUSA great? Well of course, but the culture of hard working athletes is the magic. Now it is up to the coaches to maintain that culture.

At my Mash Mafia Compound, the environment is the same. When you walk in, you see a wall of past and current athletes that have performed exceptionally. You see Jon North, New York Jets Tommy Bohanon, and a host of other incredible athletes, so the stage is set upon walking in the place. Then no matter if there are football players, weightlifters, or softball players, everyone is there to work hard and get better. However, there is one variable that I haven’t talked about. We have Fun!

Having fun is so important because becoming a great athlete is a long and tedious venture. A weightlifter is snatching, clean & jerking, and squatting twice a day every day. Football and softball athletes are mobilizing, running, jumping, and lifting every day sometimes twice per day. If you are not having fun, the environment can become stale. A stale environment is not conducive to performance. My athlete Rebecca Gerdon is a prime example. When she is dancing and having fun, she is going to set a personal record every time. If she is nervous or uptight, then she is having a less than optimal day.

Here are the bullets:

• Environment is more important than programming
• One bad athlete can kill a bunch
• A coach must project the confidence that he or she has for their athletes
• Expectations of the coach must match the desired results
• A winning culture is a must!
• Have Fun!

These are lessons to live by as a strength & conditioning or weightlifting coach. A great environment will make the coach look way smarter than they really are. I guess that I probably shouldn’t have told you that, but it’s true. Build a winning culture, and then sit back and watch your athletes crush records.

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Wisdom from a Black Sheep Lifestyle


One thing that is for certain is that I have lived my life. If I had a dream, I went for it. When I was 21 years old, I was done with college football. I had been told by my college strength coach, Coach Mike Kent, that I should pursue Olympic Weightlifting. I did a little research and discovered that the Olympic Training Center was in Colorado Springs, CO. It seemed to me the best place to start my training, so I packed up my car with my belongings and set out for Colorado with $200 in my pocket. I had all the courage in the world, and I had no doubts what I was going to do. My mother told me before I left that she would see me in a month because no one believed that I would make it. I drove the 23 hour trek straight through. I was dead tired, but I was on a mission.

I had researched places in Colorado that taught Olympic Weightlifting. I discovered that the Olympian Wes Barnett coached at the World Gym in Colorado Springs. That was it! That is where I planned on starting my journey. When I arrived in Colorado Springs after the 23 hour car ride, I drove straight to the World Gym. I was exhausted, but I didn’t want to waste any time. I walked in, and a 6’1” blonde Russian girl named Anna greeted me. Instantly I was thinking that everyone must be an Olympian out here. I expressed to her my intentions, and to my surprise, Wes was teaching the Olympic lifters at that time. When I met him, I started pleading my case instantly. I told him that I had just driven across the country to train with him, and that I wouldn’t disappoint him if he took me on. He politely told me to calm down, and that he would love to train me. I nearly dropped to my knees in relief. I had a coach!

At that moment I realized that I needed a place to live and a job. As you can see, I hadn’t thought this through very much at all. It was at that moment, I met the owner of World Gym, Don Ramos. He was the most likeable man that I had ever met. We talked for about thirty minutes, and then to my surprise he offered me a job. He then introduced me to one of the personal trainers at the gym, Ryan Mitchell. Ryan invited me to be his roommate, and the rest is history! I had driven 23 hours, and within one hour of being in Colorado Springs, I had my coach, a job, and a place to live. I couldn’t believe it! I called my mom, and I told her that it was going to be a lot longer than a month before I moved home.

So what does this story all mean? I have lived a Black Sheep life. I have followed my heart and passion. I was invited to be an athlete at the Olympic Training Center a year and a half later, and I trained with some of the best Weightlifters in American History: Wes, Shane Hammons, Tom Gough, Pete Kelly, Andy Garcey, Jackie Berubee, and Tara Nott (Olympic Gold Medalist). I didn’t make it to the Olympics, but I tried. My father was diagnosed with stage IV Lung Cancer, so I eventually came home to be with him. My Olympic Dream was cut short, but the time with my dad was priceless. My journey didn’t stop when I came home. I then set out to become the best Powerlifter in the world. In the 2004, I accomplished that goal as well. While everyone else was settling down in their careers, I was chasing my dreams. I was chasing my passion! I wasn’t following the rules of society. I was making my own rules!

Living a Black Sheep Life has taught me a lot of lessons. I have made mistakes, but I have also done a lot of things right. The point of this article is to explain what it means to be “Black Sheep”, and to pass on the lessons that I have learned. Most of you reading this are Iron Gladiators that long for victory over the loaded barbell. I want to give insight to not only conquer the Barbell, but to conquer life as well.
Lessons Learned

1. Form a Melting Pot! My friend and co-host on the podcast Weightlifting Talk on always preaches to formulate a melting pot when it comes to learning the Olympic lifts. The same can be said for Powerlifting or any of the strength sports. I have learned from everyone that I have been around. I learned Weightlifting from Wes, Dragomir Cioroslan, and my other teammates at the OTC. I continue to learn from Jon North, and Donnie Shankle. I have changed my whole coaching philosophy after meeting these two. In powerlifting I have learned an enormous amount from Louie Simmons, but I have used information from Jim Wendler, Ed Coan, Chris “Ox” Mason, Rick Hussey, Ernie Frantz, and Bill Crawford. I am continuing to learn from Dan Green, Chad Wesley Smith, Donnie Thompson, and the newer generation. The same can be said of strength and conditioning. I have learned from Coach Joe Kenn, Zach Even-Esh, Joe Defranco, Martin Rooney, Coach Mark Watts, and Coach Jonas Sahratian to name a few. My point is to never close your mind. I learn from my interns on a daily basis: Greg, Caleb, and Eze. I will never stop searching for a better way to prepare my athletes.


2. Recovery is the Magic! Everyone wants to lift weights, but no one wants to put in the time on recovery. Well I have news for you! You can lift all day long, and if you don’t have the proper recovery, nothing will happen. As a matter of fact, you will go backwards. Learn all you can about nutrition, soft tissue, and sleep. Here are some of the things that I believe are necessary: fish oil, Active Release Technique, Chiropractic, voodoo bands, lacrosse balls, and avoid inflammatory foods. I could easily write a book about recovery.

3. Live For Something Greater Than Yourself! I know that this is contrary to what society will say, but hey, I’m black sheep baby! The world will tell you that you deserve to be happy. I hear this all the time. My question is why does anyone deserve anything? I spent most of my athletic career chasing my dreams and neglecting the needs of my family and friends. I didn’t have to do that. You don’t have to be selfish. Don’t let anyone tell you that. I had the opportunity to affect lives, and I wasted it for most of my career. When I won my first World Championships in 2004, I had the attention of thousands of people. I could have done so much, but I didn’t. I just bathed in my own glory. I was on the cover of four magazines. I was getting a hundred emails per day from fans. I was on staff at with hundreds of thousands of readers. So many people reached out to me, and I did nothing. I recommend using your success to help others to influence others to strive for more.
In 2007, I started my final journey with Christ. I am not here to tell you what to do that is between you and God. I am just stating what happened to me. My outlook is completely different now. I am no longer first. As a matter of fact, I am about last. I put my God, my wife, my daughter, my family, and my friends first. I live my life to love. This doesn’t mean that I don’t have goals. Quite the opposite! I have goals, but they fit into my morals and virtues. I still want to compete at a high level in both Powerlifting and Weightlifting, but I want to use the attention that might come from competing to help and love others. I want to have a successful business by serving my customers and providing the best service in the world. The biggest things that have changed are my motives. I’m motivated to support and serve my wife and child. I am driven to motivate others to better their lives. I no longer am motivated to glorify myself. All this and guess what? Now I am happy! All that time living to make myself happy never brought me one day of happiness or joy. All it did was hurt everyone around me, and leave me in a sewer of depression.

These are some of my insights to you young Black Sheep. I’m still Black Sheep Baby! Nothing is more Black Sheep than following God, but hey, do what you want. My life is full of joy, love, and happiness. I still make mistakes like my last article, but the difference is that I can admit it, learn from it, and change. My life is one big journey. My goal is to love other more and more, and to be less like the old me as I go. Thank God for that because I would never have the family and friends that I do now if I were still the same man. I say go all out in life! Be a Black Sheep! Just live for something bigger than yourself.

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Things on Earth are Earned! Not Given!

Christmas and Josh

This weekend, I was blessed with having the weekend with my wife and newborn baby son, Rock. I spent most of the time loving the two of them. We were watching the “Today Show” on Friday morning. They were talking about the Microsoft CEO making a senseless statement when asked about the fact that women in the same position as men make about 80% of the salary the man is paid. At a women’s tech conference Thursday, Nadella said that women not asking for a raise is “good karma” and that “the system will give you the right raises as you go along.”

As I agree the comment was senseless, I believe that most people nowadays have it all wrong. The phrases “ask for” and “should be given” are all wrong. It also doesn’t matter what title or position that you hold. It’s all about what you earn. I am all for people getting paid what they earn. I spend my time with people that are giving their all to earn the place in life that they have a passion for.

This weekend, I had the honor of giving a seminar at the Grand Opening of Top Tier CrossFit in Winston-Salem, NC. I was there with Christmas Abbott and Annie Thorisdottir. These are two women that have earned their way in life. Christmas and her fiancé Josh are dear friends. They are remarkable people that are always so nice and down to earth to hang out and spend time with. Christmas is at a different event somewhere in the country every week, and yet every time that I see her there is a warm smile on her face and a kind word from her mouth.

Annie Thorisdottir, 2 time CrossFit Games Champion, spends every day of her life training harder than the rest to earn the title of the World’s Fittest Woman. No one gave her anything! She didn’t ask for anything! She earned it, and continues to do the same thing. Yet she still made time for every fan yesterday with a smile on her face.

You don’t see either one of these women asking some man for a raise, or complaining about someone not giving them a raise. These women are earning their pay raises, and nothing is getting in their way. As a father of a woman, I want equality for my daughter. If she is outperforming a man in her position, then I want her to have a raise because she earned it.

My good friend, Coach Joe Kenn, Head Strength Coach of the Carolina Panthers says it best. His first job was assistant Strength Coach at Boise State University. He didn’t make much money, and he longed to get a better job to better support his family. He spent the first few months of his new position applying for other jobs with no luck at all. Then he decided to make the best of things. He developed the Tier System, and the athletes at Boise State starting getting yoked. They started winning games!!!! Then the job offers started rolling in because he made himself valuable. Nobody gave Coach Kenn anything.


Coach Kenn tells all of us to consider whatever job you have as the best job in the world. He says to act as if it is the only job that you will ever have and give it your absolute best. If you do this, you will never have to fill out a job application sheet ever again. Coach Kenn built value by using his creativity to build something that made him irreplaceable. I tell this to so many people that I meet, but so few of them actually get it. We simply live in a world of entitlement, but that is a false sense of entitlement that will lead you into a world of regret and misery.

I surround myself with people who earn their way in life. My athletes bust their tales day in and day out to earn their way in life. Just this weekend several of them competed all over the world, and they all represented the Mash Mafia Team like champions. Kristen Pope earned her position for the American Open. Dylan Cooped clean & jerked 165k/363lbs as a 17 year old kid. These are just a few highlights.

The athletes at Muscle Driver USA along with the owner and staff work to earn their way in life. We want to be the best equipment company in the world because we earned it. The owner Brad Hess built the company from nothing. The rest of us work hard at doing our parts to continue the success, and we are all paid because we perform. This is the way that I want my children to understand the way success works.

Parents give their love for free, and husbands should love their wives like Christ loved the church. Both of these loves are not earned. The only other place that love is given and not earned is with Christ. Success on earth however, is earned!

• Success is earned not given
• Treat whatever job that you are at as the only one on earth
• Don’t focus on the position that you are in! Worry about performance!
• Build value with action and creativity
• Value makes one priceless and irreplaceable

Online Coaching can be used for programming, video analysis, coaching, and peer guidance. Check it out below:

Online Coaching by Travis Mash

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Eat What You Want! Lift What You Want!

Love the process

The following blog was written by Mash Mafia Weightlifting superstar Grayson Corrales. Grayson is a 63k top ranked Junior lifter, and a real threat in the Senior division. You can hear her very soul cry tears of overwhelming desire as you read her short blog. Enjoy!


Love the process
by Grayson Corrales

I want to be a great weightlifter. And I realize I have a long road ahead of me to reach my goals. Some days I love the mechanism of growth, I cant wait for heavy squats and pulls and I know that when I get my hands on a bar I’m going to feel strong and quick. These days I spend time pouring over my program, over the progress I’ve made, and I can’t hold in my excitement for the future. But sometimes I get in to the gym tired, sore, and disenchanted with the piece of iron with worn out knurl and a sad excuse for bearings sitting at my feet. Those are the days when gravity is cruel, the floor just doesn’t want to let go of the bumpers, and the bar crashes on my chest with the weight of the world; when squats and cleans pin me to the ground, and snatches just won’t stick. Those days hurt, physically and mentally. Those are the days that my aspirations and my goals seem out of reach. Such moments require mindfulness, the ability to look past a bad day, week, a slump- and to see the bigger picture. Sometimes I need to remind myself how far I’ve come. Does this lessen my goals and aspirations? Absolutely not. But if I dwell on the bad days- instead of learning and growing from them- I will never progress to where I want to be. And the satisfaction of hitting new PRs far outweighs the negativity of bad days and dispels my self-doubt. It’s about personal improvement, and that can’t happen if you don’t enjoy yourself along the way. Love the process.

Never Stop Learning! Notes from the Functional Movement Seminar!

Athletes and coaches should never be satisfied with the amount of knowledge that they posses. My friend, Greg Nuckols, exemplifies this rule. The 22-year-old phenom has spent at least one hour per night dedicated to studying the art of Exercise Science. He has been dedicated to this practice since he was 14 years old. That is 2920 hours of studying! Compare that to any doctorate program in the country, and I dare say that he has earned about 100 PhDs. This is dedication, and this is how we improve this industry!

I can’t claim the same amount of dedication, but I am diligent in my own studies. I continue to read studies, and articles from people who I admire in my industry. I also have the privilege of knowing a lot of the top players in the Strength and Conditioning World like Coach Joe Kenn, Glenn Pendlay, Don McCauley, Zach Even-Esh, John Broz, Louie Simmons, Chad Smith, Charles Poliquin, and many more. I also love to attend seminars led by people that I admire. Below are some highlights from a Perform Better Functional Movement Seminar that I attended 2 years ago. There is some compelling information that I believe will benefit you all.

Online Coaching and Consultations are a great way to increase one’s knowledge. To find out more, click on the link below:

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Takeaways from the Perform Better Functional Movement Seminar

Learn 2 Lift Seminars

In my last blog I explained what a great weekend that the MashElite crew had in Charlotte at the Perform Better Functional Movement Seminar and hanging out with the MDUSA Crew. This time I want to talk about what we learned at the seminar. The speakers were incredible, and the topics were equally awesome. The speakers and topics included: Martin Rooney going over his hurricane training, Charlie Weingroff cracking the stretching code, Gray Cook exploring functional movement, and Michol Dalcourt training the deconditioned athlete. We learned a lot from them all, but I am going to try and give you the highlights from each.

Gray Cook was first up, and for all of you that don’t know he is the inventor of the Functional Movement Screen and the author of the Functional Movement book. We learned a great hurdle and balance beam mobility warm up along with some great coaching points on breathing into the diaphragm without the shoulders rising. We learned that hip mobility or lack of mobility can be related to mobility and stability. Sometimes people can’t get their legs over a hurdle because they can’t stabilize on the balancing leg. He also taught us the importance of strengthening the feet, and how weak feet are directly related to knee and back problems. The biggest takeaway is that if your client can’t perform a movement correctly, then you must first correct the movement pattern before adding massive loads. It only makes sense, but a lot of coaches ignore that point.

Martin Rooney is by far the most dynamic speaker out there in the strength and conditioning world. He is the inventor of the Training for Warriors workout that is sweeping the world by storm. He also has come up with his hurricane workouts that are named that for the different categories of intensity. What I mean by that is a Category 5 is something that a beginner wants no part of! I learned a lot of common sense ideas from Martin. One of the biggest points that he made is that all systems must have parameters. Lately coaches have taken on the mindset of simply killing their clients. Anybody can beat someone down to the point of almost death, but a real coach has a goal in mind. The goal should be to obtain whatever the client’s goal is. I also learned to have a daily system which I already have, but it is good to get that reinforced. Last Motivate Your Clients Man! Be Alive! Live What You Are Preaching! If You Don’t Like Fitness, Then Do Something Else! We owe it to clients and athletes to live what we are saying. They come to us to get motivated. If you don’t believe what you are saying, then your people will know right away.

Travis Mash

Charlie Weingroff taught us that stretching is mainly a neurological response more than actually lengthening the muscle. We learned how fascia is directly linked to the neurological response. We also learned some really cool techniques to alter the neurological response of stiffness. The coolest technique was to tense an alter section of the body to disturb stiffness. In layman’s terms if your adductors are tight, stretch them slightly. Then contract your abs and upper body for a few seconds, and then the adductors will release. It is a crazy response! I have used traditional PNF for years, but this response is even better. I also learned that bracing yourself will allow certain tight muscles to release and mobilize. Crazy stuff! The teacher was a fellow powerlifter, and he could do a full split. The takeaway there is that being a strong powerlifter is no longer a valid excuse to be an immobile Ogre!

Michol Dalcourt taught us some awesome new insights to training the deconditioned athlete. We learned that the compression of fascia causes a major loss of water from the cells leaving it with less mobility. Sitting all day will actually cause the binding of fascia causing major hip tightness leading to knee and back issues. We learned that you have to crawl before you walk, and deconditioned athletes need to start slowly and work their way up. Proper biomechanical movement patterns are more important than any other goals. We learned to use the whole body synergistically together in as many planes as possible while learning to always keep the spine long and lead with the pelvis and scapula.

Eat What You Want, Lift What You Want

Today at 5P, we are dropping the all new “Eat What You Want, Lift What You Want” workout and nutrition program!!! Below is the story of Adee Zukier, the person who inspired it all. Sign up for the newsletter to get all the details.

My name is Adee Zukier. I am a 63kg/138.6lb weightlifter (weighing in daily within 1kg of my weight category). I eat ice-cream every day, and enjoy the occasional slices of pizza. I squat 315lbs snatch 176lbs and clean and jerk 220lbs. I’m not sure about my percentage of body fat but the pictures can speak for themselves. #comeatmebro

Adee 1



In order to put this story into perspective I may have to go back and start this from the true beginning. 16 year old me would eat 1 to 2 meals a day. My go-to foods were hummus (the entire tub, usually in one sitting), Cool Ranch Doritos, and Jamocha Almond Fudge Ice cream (Yumm). I was always athletic in the sense that I played sports and enjoyed being active but once I got into high school, I became more interested in gossip then team sports, I lost control of my health when it came to my diet.

My mother sent me to a nutritionist who immediately made me get on the scale. I weighed in at a whopping 187lbs, let me remind you I was 16 years old and 5’6″. I knew I needed to change. I began changing my eating habits drastically by tracking my carbs, fruit, protein, and fat intake with the help of a nutritionist (I was counting my macros and didn’t even know it!). I avoided processed sugar, any “junk food”, and became obsessive about following my meal plan. 5 months later I had lost 50lbs and could only attribute the loss to my diet as I had barely exercised. Feeling confident and ready to take on the world I headed to University with new found nutrition skills and a slimmed down physique.


In 2008, my first year of University, I began hitting the gym. I was a typical girl who ran on the treadmill and feared the weight section where all the guys grunted and groaned while slamming down protein shakes. In retrospect I am not sure if it was the “getting bulky” I was afraid of or looking silly doing something improperly. I vividly remember seeing this woman named Greta doing back squats with the “big” plates on each side as I stood by watching in awe. She was strong, beautiful, and full of confidence. I fell in love with the barbell that day.

In the initial phase of training I tried to learn as much as possible from whoever would provide me with information. One recurring topic was that I needed to gain weight in order to get stronger. Apparently I was watching my diet “too” closely. Words like GOMAD (Gallon of Milk a Day) were being thrown around along with “strength now, aesthetics later.” I couldn’t understand after trying so hard to get my diet in check why I would need to get fat in order to get strong. Was there no other way? For the next 6 years I experimented with my eating and my training. Back-Bi, Chest-Tri, and Shoulders-Legs paired with the See-Food diet turned into CrossFit/Paleo which then turned into Weightlifting while counting macros.

The unique aspect of Weightlifting is that you need to maintain a weight-class. In the weightlifting world there is no real consensus on what diet works best. Starting out I fit perfectly in the 63kg weight class but I am 5’6″ and a half making me “too tall” to be a 63. My coach was adamant that I move up a weight class, gain strength, and be more successful as a 69kg lifter. Again I was hearing this get big and get strong mentality. Can increased size help increase strength? Yes. Is it optimal? No.

Being an extremely loyal and trusting athlete I tried it. 1 year later I went from around 140 lbs to 157 lbs. It would be pretty amazing if I could say that I was rock solid and had gained 10kg on each of my lifts but I was really only marginally stronger and a lot “puffier”. I know as an athlete I should not care too much about how I look but I was uncomfortable in my own skin. I am a firm believer that being confident and comfortable will add kilos to the bar, I call it “style points”. You feel good, look good, and therefore will perform well.

May 9, 2012 I headed to North Carolina to meet my now Coach, mentor, and good friend Travis Mash. I had no idea how amazing and influential our relationship would end up being. Travis helped me realize that I needed to #dowhatiwant so I once again began to track my macronutrients (with the help of John Hollywood). This means every day I knew how many grams of fat, carbohydrates, and protein I needed for optimal performance. Every week my macros would get adjusted based on weekly weight-loss, mood, energy levels in the gym, and over all body composition changes. This meant I could literally #eatwhatiwant and no longer had to be too concerned with “eating clean” or drinking gallons of milk. As long as it fit my macros of course (IIFYM).

Adee Food 2

Adee Food

Slowly, slowly, my body started to change. What was most surprising is that I felt stronger then ever! Who knew that having the right ratio of macronutrients could produce greater performance? 🙂 I can go through the science as to why you need certain amounts of each macronutrient but I have written a post about that before.


But wait, hold on, one thing needs to be said. My diet was under complete control. I knew what I was eating daily and could then adjust it to optimize my performance in the gym. However, another essential piece of the puzzle was Travis. Travis completely understood my goals and took the time to understand my weaknesses as a weightlifter. His program changed me as an athlete not only physically but mentally. Over the 4 months I spent with Travis I became stronger then ever and gained a new understanding of what I was capable of. Pairing the nutrition with the programming led me to see successes that I had not seen in my previous 2 years of weightlifting.

4 Month PR’s – Body Weight at the start 156lbs at the end 137lbs

Squat – 115kgs/253lbs –> 143kgs/315lbs
Clean and Jerk – 97kgs/214lbs –> 100kg/220lbs
Snatch – 77kgs/170lbs –> 80kgs/176lbs
Jerk from Rack – 100kg/220lbs –> 100kg x 2 and 102kg/225lb

To Find Out More about the Program, sign up for the Newsletter! The Program drops Sunday September 7th at 5p! Whether you are into general fitness, weight loss, at home workouts, weightlifting, powerlifting, CrossFit, or whatever, this program is for you!

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