Events

January 20th, 2017

Where To Sample ON 1/20 & 1/21

On Friday, Jim Collins will be sampling ON’s uncompromising quality at Gymbo’s Personal Training, 6037 Harrison Ave. in Cincinnati, OH from 10 AM to 4 PM, and Anna Starodubtseva will be at GNC, 1851 Miami Gardens Dr. in Miami, FL from 4 PM to 7 PM. On Saturday, you can get samples from Ashley Leahy at Vitamin Shoppe, 347 N. Milwaukee St. in Boise, ID from 11 AM to 2 PM, and Jessica Vasquez will be sampling at Champion’s Nutrition, 8610 Louetta Rd. in Spring, TX from 11 AM to 3 PM. Also on Saturday, Lexa Mendenhall will be at Nutrishop, 1705 S. Greenfield Rd. in Mesa, AZ from 11 AM to 2 PM. See you out there.
 
Training

Maybe your personal trainer tells you to use a wider grip on the barbell. That’s an internal focus. If they instructed you to place your hands closer to the weight room’s walls, the focus would be external. The instructions are the same, but a study published in the Journal of Strength and Conditioning Research suggests the outcomes might be different.
 
On separate occasions, researchers directed 8 male and 4 female competitive athletes to perform the snatch for 3 reps using 80% of their one rep max. When the focus was internal, subjects increased elbow velocity. Internal focus also tended to make subjects squat too soon. Barbell velocity increased when external focus was used.
 
 
Training

High Intensity Interval Training (HIIT) is a popular form a cardiovascular exercise. Like any number of exercise there are more than a couple of variations you can work into your workouts. A study published in the journal Medicine & Science in Sports & Exercise tested 3 different protocols.
 
All 39 male and female subjects performed 10 sessions of 8 to 10 sets of 60 second all out cycling with 75 seconds of recovery between each bout before being assigned to another 10 sessions of sprint interval training, high volume interval training or periodized interval training.
 
Compared to a control group of adults who didn’t exercise, all subjects experienced significant increases in maximal oxygen consumption, with the greatest improvement seen in high volume interval training. Cardiac output also improved with no changes in maximal heart rate.