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The rep and a half workout is great for building strength endurance. All the sets and reps can be found here: http://www.synergy-athletics.com.
We used 60% 1rm bench, supine rows, push ups, curls...
http://synergy-athletics.com/ytbonus/ 3 FREE Workout Programs
Looking for a strong finisher for those bicep and shoulder muscles? Hit them both with this the Bi / Shoulder Burner exercise.
SQUEEZE the dumbbells together for 30 seconds, hold the weigh...
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Strength and power can't build an athlete alone. You need to include balance and stability exercise. Here's the most recent challenge from Synergy Athletics.
Balance on 1 leg and do your Y, T, W...
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Try out this upper body muscle building finishing workout and the end of your next training session! Perform 1 curl, 1 push up, 1 dumbbell row. Then repeat at 2, 3, 4 etc all the way to 10 AND ba...
Do 1 squat then hand walk out to 1 push up. Then 2 of each exercise....then 3. All the way up to 15 AND BACK DOWN!
Awesome way to finish a full body workout or as a filler workout on an off day.
Good to be back,
Joe Hashey, CSCS...
4 months ago I fell out of a tree and shattered my right leg. It's been a long road back, but I'm here! The official relaunch is 8/1/2014. Comment with any video requests.
This is a deadlift, sled pulling, and step up workout.
- Joe -...
Looking to do more chin ups? Here's a great method: the 3 position iso hold exercise.
You'll increase the time you are using your back muscles and build an ability to handle the muscle tension of a pull up / chin up.
- Joe Hashey, CSCS -...
Build your explosive and athletic power with jumping in multiple directions.
Concentrate on getting off the ground as fast as possible. Have fun with jumping. Try different challenges and build explosive power quickly.
- Joe Hashey, CSCS -...
Diesel SC owner James Smith traveled down to help me out during my leg injury. He is the man!
This was a full body muscle building workout which included chest exercises, back exercises, bicep / tricep exercises and leg exercises.
- Joe Hashey, CSCS...
While I'm laid up with my leg injury, Mike Stehle contributes another exercise for you.
The power wheel is a great exercise tool to build ab strength and core strength.
Follow Mike's ab workout instructions to make sure you use this workout equipment...
Running faster is not only about moving quickly, but preparing your muscles to exert more force. Here's the glute stretch to do it.
Add this stretch at the end of your speed training workout. Before you know it, your workouts will improve and soon y...
Building a strong back is important for overall strength, shoulder health, and to stretch out the back of your shirts :)
Here's a great back exercises to add tension and core strength while working out your back muscles.
Hold each dumbbell row positio...
Looking for an exercise to build chest muscle? Try out the 3 position dumbbell bench press exercise.
This chest exercise requires great strength and control. In the video tutorial, I explain the two different options for the dumbbell bench press exer...
When you are speed training or running through speed training drills to get faster, make sure you control which direction your force is being pushed.
If you swing your leg, momentum is put into a poor direction. Instead, drop and PUSH to run faster an...
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The Zottman curl is a great exercise to build biceps muscle AND strengthen your forearms.
Do to this biceps exercise you curl the weight up, rotate it over, and then control it on the way ...
If you want to run faster, you will have to build explosive power in the posterior chain muscles (specifically the hamstrings and glutes).
The dino jump is an exercise variation off of the single leg romanian dead lift that we use for our athlete speed...