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Punchbag

RESEARCH

NEW 9/2/2024: A Review of Striking Force in Full-Contact Combat Sport Athletes: Effects of Different Types of Strength and Conditioning Training and Practical Recommendations

Narrative Review of Sex Differences in Muscle Strength, Endurance, Activation, Size, Fiber Type, and Strength Training Participation Rates, Preferences, Motivations, Injuries, and Neuromuscular Adaptations

Effects of Drop Jump Training from Different Heights and Weight Training on Vertical Jump and Maximum Strength Performance in Female Volleyball Players

Low Load With BFR vs. High Load Without BFR Eccentric Hamstring Training Have Similar Outcomes on Muscle Adaptation

NEW 8/26/2024: A Brief Review on the Effects of the Squat Exercise on Lower-Limb Muscle Hypertrophy

Does Hyperbaric Oxygenation Improve Athletic Performance?

Cold Stress Induced a Higher Level of Fat Oxidation in Women

Hypertrophic Effects of Single- Versus Multi-Joint Exercise of the Limb Muscles: A Systematic Review and Meta-analysis

The Effects of Sprint Interval Training on Physical Performance: A Systematic Review and Meta-Analysis

The Priming Effect of a Heavy or Very Heavy Resisted Sled Sprint-Based Conditioning Activity on Subsequent Unresisted Sprint Performance in Team Field Sport Athletes

Gym

UPLOAD DOCUMENTS I ADD MONTHLY

Title
Description
NEW 9/2024: Human energy perspective

Overview of human energy and approximate source(s).

Better Health & Longevity Tips

Tips for living a healthy and productive lifestyle (and adding years to your existentence).

Another Case for Training Harder and Resting Longer in Strength Training

Don't be that gym mullet who unnecessarily “does things” (half-assed) 5-6 days/week for 90+ minutes each session. If you are, you’re either not truly working hard, or you are WAY overtraining.


Great results can be obtained TRAINING HARD fewer days/week and in less amount of time per session. If you disagree with me, I’d be happy to show you otherwise.

Here's The Deal When It Comes To Fat Loss

Here it is...

Bottom Line on Simple Sugars and the Need for Strength Training

Flow chart depicting the reality of carb intake and benefits of strength training for fat loss.

Losing fat & improving physique

Work Hard - Rest Easy

# Intervals + Work:Rest Options

Options when designing Circuit, Boot Camp, and Interval programs.

Fat Metabolism

Simplified overview of fat metabolism.

Carbohydrate Metabolism

Simplified overview of carbohydrate metabolism.

Protein Metabolism

Simplified overview of protein metabolism.

50 grams of protein options

Single and multiple sources of food choices that provide ~50 grams of protein.

Calculating Daily Protein Intake

Sample protein intake for a 30 year-old, 5'-8", 190 lbs. male

Healthy Grocery Shopping Options

List of healthy (and unhealthy) options when grocery shopping.

Physical Activity Calories per Unit of Time

Estimated calorie usage for various activities over various time periods.

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