Strength - Performance Training - Life Fitness - Nutrition

Hey friends! My name is Joe Tilley and I have had a love for fitness and performance training my entire life. From the time I could remember I would watch my pops religiously training his butt off down in our basement. People were always coming up to him asking him all sorts or training questions and he would answer as best, and as enthusiastically as he could. His passion for training and living a healthy, practical, and fun lifestyle was extremely contagious to me and many others.  After I had a few friends and colleagues asking me for a little training advice over the past couple of years it made think about an easy way to share all the research and practical experience I have learned and applied as well as all the great principles that were passed down from my Dad and others. Also, I have been studying for my NSCA-CSCS (Certified Strength and Condition Specialist) Certification as a hobby for the past year. So, in conjunction with trying to earn my CSCS  and as well as a way to honor my Dad, I have started this blog. For my first post I have included some instructions and links to the same principles and routines I have researched and am using in practical application today... 

Just click the video (http://www.mensfitness.com/fitness/workout_routines/689) and it will show you all the workouts, reps, and rest time for each circuit I am currently doing. I also recommend working out while wearing a pair of Vibram Five Fingers or even barefoot because you will use more muscles throughout your body using this training method. On the days you aren't strength training, you can do Cardio. For this I would suggest the Tabata style training method. I have provided a link to support this and if you can add this to your routine two days a week in conjunction with the Weight Training program provided below, all while trying your best to stay disciplined and consistent over a one month period, I guarantee you will see an unbelievable improvement in your overall fitness level. Don't be afraid to try a yoga class once a week or so as well. As for your nutrition/diet, I would suggest 5-6 small meals a day. Start out the day with a high fiber cereal in the morning like Kashi Go-Lean (no more than 30 minutes after you wake up), followed by a snack, lunch, workout, Protein shake(no more than 30 minutes post workout), dinner, and late night snack.  Although consuming this many meals in a day seems like a lot, it actually isn't and keeps your metabolism firing all day which is one of the main factors in fat/weight loss. Try to follow this diet for as least the days you train with a couple cheat meals per week to reward yourself for all your hard work. Its a big change if you haven't ever trained but the benefits to your quality of life are incredible and I promise you'll be addicted after a couple of weeks. Try to fight thru the initial soreness you'll experience that comes from shocking your muscles and central nervous system by keeping up with the program rather than quitting or missing workouts. I have always found that this technique is the best way to recover from muscle soreness the fastest. Follow the links below as a guide to get you started. Please refer to this link for a basic understanding of my training principles I believe in (http://www.menshealth.com/fitness/five-strength-training-principles).

"By training like this, not only are you going to look strong, but you're also going to be strong," says Dos Remedios. "And you're going to see your performance improve. Follow these principles and you'll become stronger, bigger, and leaner."

I try to follow these core excercises for the most gains.

http://www.menshealth.com/powertraining/cms/publish/tips/index.php

Please feel free to contact me with any questions or if you need any support by email at joetilley@gmail.com, comment, or even call me at 3235961250.   

Strength/Weight Training -Chad Waterbury 'perfect' program--3 times per week--approx 45-50 min

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http://www.mensfitness.com/fitness/workout_routines/689

http://chadwaterbury.com/

Tabata training

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http://www.active.com/triathlon/Articles/Go-for-Broke-with-Tabata-Intervals.htm

http://findarticles.com/p/articles/mi_m1608/is_5_20/ai_n6011850/

My Tabata routine -- 2 times per week - approx. 30 min

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5 minute 40% effort Jog
 Circuit
-20 sec 90% Effort Sprint - 10 second rest - of 8 intervals then

-20 sec Shadow box w/2lbs Dumbell or Heavy Bag - 10 second rest - of 8 intervals then

-20 sec Jump Rope - 10 second rest - of 8 intervals- then Repeat entire circuit

5 minute 40% effort Cool down Jog/Walk/Stretch

**feel free to substitute a 1 Tabata routine per week with basketball,cardio boxing class, spinning, yoga

Nutrition -- everyday -  5-6 Meal/Snacks/Protien a day

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http://www.mensfitness.com/nutrition/

http://www.menshealth.com/nutrition/

Sample Meal Plans to get you started

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http://www.mensfitness.co.uk/nutrition/weight_loss_plans/3553/lean_in_four_weeks_meal_plan.html

http://www.turbulencetraining.com/fat-burning-meal-plan.shtml

Barefoot Running/Training

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http://www.amazon.ca/Born-Run-Hidden-Superathletes-Greatest/dp/0307266303
http://barefootrunningshoes.org/

http://www.vibramfivefingers.com/products/products_treksport_m.cfm

Other Great Training/Fitness Resources

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Strength/Power/Sports Performance Training

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http://www.menshealth.com/fitness/five-strength-training-principles

http://www.menshealth.com/powertraining/

http://www.coachdos.com/

http://www.adrenalineperformancecenter.com/
http://www.nsca-lift.org/

Yoga

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http://www.menshealth.com/yoga/basics/find_the_right_class_for_you.php

http://findarticles.com/p/articles/mi_m1608/is_1_18/ai_80957492/ 

http://www.progressivepoweryoga.com/about_yoga/txt_men.html

Crossfit

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http://www.crossfit.com/

Training Equiptment

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http://www.powersystems.com/
http://www.fitnessanywhere.com/

"The journey of a thousand miles begins with a single step"

 - Confusious

“Great things are not done by impulse, but by a series of small things brought together.”
-Vincent Van Gogh

"Nothing will work unless you do."

- John Wooden

“Start by doing what’s necessary, then what’s possible, and suddenly you are doing the impossible.”
-Francis of Assisi

"The difference between the impossible and the possible lies in a person's determination."
- Tommy Lasorda

"Man cannot discover new oceans unless he has the courage to lose sight of the shore."
- Andre Gide

“If you train hard, you'll not only be hard, you'll be hard to beat"
- Herschel Walker

"Nobody ever drowned in sweat."
 - USMC saying

"Fall seven times, stand up eight".

- Japanese proverb