JM Training

Build Strong Legs Program

Beware…this program is simple, but far from easy

Exercise 1: Squat

-Choose a squat variation and run with it for 3 weeks. Box squat, pause squat, safety bar, front squat etc.

Week 1 - 5x5
Week 2 - 3x5, 2x3
Week 3 - 5x3
Week 4 - Choose new exercise and go back to 5x5

Exercise 2: Hinge

- Deadlift, Rdl, Goodmorning, etc.
- Perform the same hinge variation for 3 weeks before switching. 3-4 Sets of 5-8 reps

Exercise 3: Single Leg Squat Movement

-Lunge, Split Squat, Pistol, Step Up
- Perform the same exercise for 3 weeks, 3 Sets of 6-10 reps per leg

Exercises 4,5,6: Back, Abs, Posterior Chain

- rows, pull ups, back extensions, hip thrusts, sit ups, kettlebell swings, hamstring curls, etc
- Perform 2-4 sets of 10-20 reps of the exercises above. You may not get in all 3, but atleast choose 1 or 2 and get it done.

I have been getting some questions about my my program, the Strength Triangle

What it is…

The strength triangle is a complete fitness program based around improving strength and work capacity.

The 3 sides of the triangle represent strength work, calisthenics, and conditioning.

Lift heavy, lift yourself, and be able to perform for as long as required.

Who is it for?

Although I’d love to help everyone with my transformational coaching system, I’d like to start with who it’s not for.

It’s NOT for people looking for the easy way out.

It’s NOT for people who don’t take responsibility for their results.

And it’s NOT for people who are currently doing 5 other programs, and want to work this one in too.

It is for first responders, former athletes, and people looking to get jack and strong while staying lean and athletic.

It is for people looking to get back in the game, and want a coach, program, and accountability.

It is also great for someone that has been going consistently, but hasn’t gotten the results they hoped for.

If that sounds like you… I have something special planned for you on Friday

Stay tuned…

If you want a sneak peak, DM me the word “Transformation” and I’ll tell you a bit about it.

Mindset Monday

What is your word worth to you?

Pictured above is me at a fire on a -10 degree day this past winter.

It was so cold that the water froze on our gear before it could saturate it. So if you stood still fore more than 2 minutes you felt like you were cracking yourself out of an ice sculpture.

In the following 48 hours after the fire our department set a record for the amount of runs we went on. The amount of flooded buildings due to pipes bursting was insane.

The most impressive part about the day was how everyone continued to work without complaining. Everyone just did their job despite the awful conditions and volume of strenuous work without rest.

At the firehouse we have no options. We must go when we are called. If we don’t, then we will lost the trust of people we swore to protect.

We can’t go when we feel like it, or when the conditions are perfect. We have to go in the worst conditions when someone else may be having the worst day of their life.

What is your word worth to you?

“I am going to start Monday” is something that I have said and heard way to many times, about way to many things.

Every time you say it and do nothing your word means less and less, and people don’t take you seriously.

I know this firsthand. I have said this about starting a business a and getting in shape.

This past January I said I was going to wake up early and get to the gym at 5am. I had beers that weekend and the kids didn’t sleep on Sunday night.

I got the question from my wife around 2am. “Are you still going to the gym this morning?”

I had to get up and go, or risk my word losing more meaning. I also had to continue to go.

I signed up for a powerlifting meet, started playing sports again, and started an online training business. The cycle of “I’m going to start Monday” had to end somewhere.

The only way to reclaim your “word” is to follow through on doing the things you say you are going to do, regardless of the conditions.

I am accepting new clients in Hanover. Consultations are free. Please reach out through messenger if you are interested.

Please reach with any comments or questions.

Please feel free to reach out with any questions or comments.

Just a few observations from my years as a strength coach working with men.

Please feel free to message me or comment

3 Keys of a strong program

You can follow it

There is a progression

You see results

In 2015 I was a minor league strength coach with the Red Sox. It was a cool experience. I love baseball and I grew up a Sox fan. I’m the guy all the way to the right.

Prior to being with the Red Sox I worked as a coach at CrossFit Fenway. When the Red Sox won the world series in 2013 some of the staff came and took my class and I was able to make a connection that eventually got me the job.

At that time I was competing in CrossFit and fairly ripped up. I was even a fit model for Reebok.

During the Minor League Season I must have put on 20-25 lbs. it was enough weight that people took notice and the abs went away. I think 10lbs went right to my face.

Minor league pay isn’t that much, and minor league meals aren’t that great. We ate pb+j, golden coral, and ballpark food. When the games are over all that is open is gas stations, fast food, and bars.

I should have been a shining example of health, but I wasn’t. I didn’t seek out good food with my limited budget, and I didn’t plan ahead.

When I came back home I started training at a CrossFit gym again, but I no longer looked like a CrossFit trainer. I had to dial it back in and erase some sh*tty habits. How could I coach other people on what to do if I clearly was doing those things myself?

My experience with the Red Sox taught me to prioritize my health and plan ahead. You think that would be an obvious thing to do as someone who coaches other to get in shape, but it wasn’t. I was very focused on my job, and I didn’t prioritize those things for myself.

I ended up struggling with this again when I became a parent.

Now I put my workouts in the calendar. My wife and I speak each week about when we will work out, and we stick to it.

I also workout early. Regardless of the sleep I got the night before I get up and do it! If it doesn’t get done early there is a good chance it won’t get done at all.

4 Methods to Get Strong if All You Own is a Kettlebell or Dumbbell

With this template you can use one kettlebell or dumbbell and see results for months.

1. Increase Volume

Volume is the amount of work you are doing. If you perform 5 sets of 5 reps of goblet squats you did 25 reps. In your next training session try 5 sets of 6 reps for a total of 30 reps. Keep going until you can reach 5 sets of 10 reps. You could keep this going to 15 or 20 reps if you like.

2. Improve Work Capacity.

Test your ability to do the same volume in less time. Start timing your rest. Now that you can perform 5 sets of 10 try doing 5 sets of 10 with 90 seconds of rest between each set. The following session try 75 seconds of rest between each set. Keep going until you are down 45 seconds of rest.

3. Increase Difficulty

Now you can bang out 5 sets of 10 goblet squats on 45 seconds rest between sets. Let’s see what you can with lunges or split squats. Go back to 5 sets of 5 and repeat steps 1 and 2 again. Then find another difficult variation, and do it again. There are tons of ways to make a movement hard so you could go through this process for a while.

4. Increase Weight

Once you have the ability to perform a number of exercises, for multiple reps, on minimal rest it is time to invest in some new equipment. Go buy the next size up and start over.

4 Things you can do to Bullet Proof your Fitness Routine

Set clear goals: What do you want to achieve through your workout plan? Do you want to build muscle, improve your cardiovascular fitness, improve mobility, lose weight? Having clear goals will help you create a plan that is tailored to your needs.

Put it in the schedule: Decide how often you will workout and at what times. Make sure to schedule your workouts at times that are convenient and realistic for you.

Choose exercises that are appropriate for your goals and fitness level: There are many different exercises that you can do, but it's important to choose ones that are appropriate for your goals and fitness level.

Seek accountability: It can be helpful to have someone who can hold you accountable to your workout plan. This could be a workout partner, a trainer, or a friend who you check in with regularly. Having someone to keep you on track can help you stay motivated and committed to your plan.

If you need help with any of these things shoot me a message and we can set up a call.

3 Step Keep it Simple New Year Training Program Lots of people want to get in shape, but many don't know where to start. I help people by providing challenging workouts that are easy to follow, and can be done anywhere.

3 Lessons Training Pro Baseball Players Taught Me About Training Working Professionals

In 2015 I left my job at Crossfit Fenway to go work as a minor league strength coach with the Boston Red Sox. It was a great experience, and came with lots of lessons that I use today.

Lesson 1: As a strength coach I needed to help these guys build a routine

Ball players have treatment with the trainer, early work with a position coach, early hitting, batting practice, and then a 3 hour game every night. And every few days we may be on road trips ranging from 2-12 hours. If I didn’t put strength training in the schedule there was a good chance it might be skipped by a handful of guys.

Working professionals put in 40+ hours at the job, the kids are sick, and they are traveling at some point that week. Looking ahead to see when you can schedule workouts is the only way to build a routine.

Lesson 2: Build a program that can be done anywhere

I trained groups of position players and relievers 2x per week. Starting pitchers were the only position on a true, rigid schedule that complimented their 5 day rotation. Sometimes we had a gym at the ballpark, but other times I was at a gym on the road, in a dugout, a batting cage, a hotel, or a closet in the clubhouse. What I had for equipment and resources varied wildly.

I had to create a training template that could aid in recovery, help these guys maintain strength and weight, and we could do anywhere. At the very least we had some power block adjustable dumbbells, and some bands.

We generally did 2-3 supersets of 2-3 exercises for 2-4 sets

Example
1. A) Squat Movement (Goblet Squat)
B)Core Movement (Palloff Press)
C) Upper Body Mobility (Banded Lat Stretch)

2. A) Upper Body Pull Vertical (Pull-up)
B)Mobility (Book Openers)
C) Upper Body Push Horizontal (DB Bench)

Lesson 3 Have Some “Feel”
Sometimes guys need to chill, and sometimes they need a kick in the ass.

A guy with no “feel” is generally giving them a kick in the ass when they need to chill. If we just played a night game and took an 8 hour bus trip through the night, I made sure not to schedule a lift that morning. My lack of “feel” would have resulted in a workout that yielded no benefit, and poorly impacted their play.

Although the day after I might have to schedule a workout. The guys will most likely still be tired, but better than the day before, and we still maintain the routine.

If you are super busy, but trying to gain some muscle, and trim fat on a hectic schedule, send me a message. I program hard workouts that are easy to follow, and can be done anywhere.