2013
Became a published author with my contribution to the Big Play Book of Training Programs
Developed an actual system for my training
Implemented Fitranx the only standardized fitness training system in the world and became a level 4
Started Smart Group Training and movement screen based on the FMS
Kicked the goal that clinched the MAAFL Mid American Australian Rules Football League against Chicago.
Squated 405 pounds!
Broke my pullup record twice (now it is 20)
Completed Tough Mudder
Helped a client finish 2nd in a half ironman triathlon, helped teach a young woman overcome her squatting deficiencies to squat perfectly, helped brides look awesome for their weddings,helped a woman lose over 19 pounds in 6 weeks, helped guys get leaner and stronger, helped empower people from all walks of life feel better and accomplish things they were scared of, never thought about, or thought they could never do like jump on an 18" box or do their first pullup.
Completed my International Youth Conditioning Association IYCA baseline training certificate to start training kids
Personal training, conditioning, general fitness, and cardio tips in the Columbus, Ohio area.
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Tuesday, December 31, 2013
Tuesday, December 10, 2013
Paleo Diet for Strength
It is time for a change. That`s right it`s time for both you and me to make a change. What kind of change you might be wondering. Time to eat like our ancestors. I have struggled with my weight at times in my life from being somewhat chubby in the 5th grade at 118 pounds to being in my late 20`s at 235. I know what it is like to not be at the weight or in the physical condition that you want to be in.
I know what it is like to feel that you don`t fit in, that you are not young enough, skinny enough, fast enough, can not jump high enough, or just do not have enough endurance. Notice I did not say strong enough. I play a sport Australian Rules Football that requires all kinds of fitness disciplines. One must be fast, have endurance, be able to jump, have lateral quickness, and be strong. If you are lacking in any area you can and will quickly be left behind.
Earlier this year I lost 16 pounds and 5.8% body fat as tested by an Omron hand held body tester. In the beginning of my season I was weighing in at 217 pounds and felt as quick as I have in the past 10 years. However certain things happened such as two motorcycle accidents in 2 days, falling on my knee awkwardly in the first drill of our first game, and somehow finishing Tough Mudder in an 8 day span left me exhausted and not wanting to do any exercise whatsoever. It also led me to consuming way too many empty calories through both food and beverages.
Here is how I lost 16 pounds in 6 weeks. I cut out chips, cookies, crackers, colas, cakes, pizza, and alcohol. I also limited my bread to roughly 2 servings per day. Think about what you have had to eat in the last 36 hours how much of that food was actually good for you? If more than 60% of it was good for you congratulations you are doing much better than most of America.
With Thanksgiving having just happened and me thinking of meat so much as well as having left over meat I figured now is as good a time as any for me to start doing Paleo. I know it is huge in Crossfit circles but I find it strange that their is not much written on the subject in regards to strength. My goal over the next 3 months is to change that. I am going to do this by implementing a Paleo diet, recording my starting weight, my triple maxes for squat, bench press, deadlift, overhead press, strict curl, and pullup record. I will also record body fat percent, various measurements, and before and after pictures.
Once I am ready I will find my triple max for the above lifts, get measurements, and a picture taken. I do not have my diet planned out or my workout plan yet. One thing I do know though is that when I follow a plan good no great things happen.
This is what I expect to happen in the next three months. I expect to lose 10% body fat and 20 pounds. I expect my pullups to go from 20-25. I expect my squat to go from about 345 to 405. I expect my deadlift to go from about 315 back to 415. I expect a 3 rep strict curl with 115 and expect to overhead press 155 for a triple. I guess I plan on improving by a whole 25%. I have no idea what I will be able to bench as I have not really benched this year or done much overhead pressing due to 4 shoulder injuries.
Are these numbers attainable you might be wondering? Yes they are. Am I going to have to work for them? Yes I am. Can I blow these numbers away? It is possible but not probable.
Here is what I currently know about Paleo. It consists of anything a caveman would have eaten. This means I can eat meat :) I can eat nuts, fruits, and veggies. I am thinking lots of chicken and lots of eggs will be the staples of this plan. Since I want to lose weight as well as get stronger I am going to try to limit my fruit consumption to before 5 pm. I will eat veggies with my protein and I will eliminate the worthless calories until !!!
Who`s coming with me?
I know what it is like to feel that you don`t fit in, that you are not young enough, skinny enough, fast enough, can not jump high enough, or just do not have enough endurance. Notice I did not say strong enough. I play a sport Australian Rules Football that requires all kinds of fitness disciplines. One must be fast, have endurance, be able to jump, have lateral quickness, and be strong. If you are lacking in any area you can and will quickly be left behind.
Earlier this year I lost 16 pounds and 5.8% body fat as tested by an Omron hand held body tester. In the beginning of my season I was weighing in at 217 pounds and felt as quick as I have in the past 10 years. However certain things happened such as two motorcycle accidents in 2 days, falling on my knee awkwardly in the first drill of our first game, and somehow finishing Tough Mudder in an 8 day span left me exhausted and not wanting to do any exercise whatsoever. It also led me to consuming way too many empty calories through both food and beverages.
Here is how I lost 16 pounds in 6 weeks. I cut out chips, cookies, crackers, colas, cakes, pizza, and alcohol. I also limited my bread to roughly 2 servings per day. Think about what you have had to eat in the last 36 hours how much of that food was actually good for you? If more than 60% of it was good for you congratulations you are doing much better than most of America.
With Thanksgiving having just happened and me thinking of meat so much as well as having left over meat I figured now is as good a time as any for me to start doing Paleo. I know it is huge in Crossfit circles but I find it strange that their is not much written on the subject in regards to strength. My goal over the next 3 months is to change that. I am going to do this by implementing a Paleo diet, recording my starting weight, my triple maxes for squat, bench press, deadlift, overhead press, strict curl, and pullup record. I will also record body fat percent, various measurements, and before and after pictures.
Once I am ready I will find my triple max for the above lifts, get measurements, and a picture taken. I do not have my diet planned out or my workout plan yet. One thing I do know though is that when I follow a plan good no great things happen.
This is what I expect to happen in the next three months. I expect to lose 10% body fat and 20 pounds. I expect my pullups to go from 20-25. I expect my squat to go from about 345 to 405. I expect my deadlift to go from about 315 back to 415. I expect a 3 rep strict curl with 115 and expect to overhead press 155 for a triple. I guess I plan on improving by a whole 25%. I have no idea what I will be able to bench as I have not really benched this year or done much overhead pressing due to 4 shoulder injuries.
Are these numbers attainable you might be wondering? Yes they are. Am I going to have to work for them? Yes I am. Can I blow these numbers away? It is possible but not probable.
Here is what I currently know about Paleo. It consists of anything a caveman would have eaten. This means I can eat meat :) I can eat nuts, fruits, and veggies. I am thinking lots of chicken and lots of eggs will be the staples of this plan. Since I want to lose weight as well as get stronger I am going to try to limit my fruit consumption to before 5 pm. I will eat veggies with my protein and I will eliminate the worthless calories until !!!
Who`s coming with me?
Wednesday, September 4, 2013
Fat loss, HIIT, and Lifting Tips
Hello,
I hope my two cents helps you out.
I
believe the best things you can do to lose fat in a short period of
time are to intersperse days of sprinting with days of heavy weight
training combined with Metabolic Resistance Training or MRT. The key is
to use compound lifts that use lots of different muscles e.g.
deadlifts, squats, bench presses, and pullups. Their are a couple of
keys here first you need to use a weight that you cannot possibly lift
more than 12 times. Lots of people specifically women have trouble
grasping this concept. I have ladies tell me all the time it is too
heavy and then they crank out 15 reps. That is not heavy enough. It
needs to be heavier in the 6-12 rep max range to deliver the excess post
oxygen consumption commonly referred to as EPOC results we are looking
for.
I would combine this with body weight cardio
rounds of 50 seconds of work with only 10 seconds of rest a great
example would be jumping jacks, mountain climbers, burpees, plank jacks,
and squat jumps
Combining the two I would do 1 round
deadlifts and bench then 1 round of cardio, 1 round of squats and
pullups then 1 round of cardio, 1 round of all 4 lifts, and 1 round of
cardio.
There you have it a 23 minute workout which
will have you burning calories at an elevated rate for 24 to 48 hours
and probably burning 300 or more calories during the workout itself. Of
course that is contingent on how hard you work and how big you are.
Thursday, November 8, 2012
Adventure Racing Club
Run,
jump, push, pull and mud should get you prepared for an adventure race.
Though dodge, dip, duck, dive, and dodge will prepare you for a game
of dodgeball you need to do a little more for one of these unforgettable
races..
Adventure racing has grown from a relatively little known sport to millions of people participating and it will continue to get bigger. Probably the most common adventure race is Warrior Dash which started in 2009. Other races include Mud Ninja, Ruckus, and Tough Mudder. Here is a calender of adventure races in Ohio.
http://www.trifind.com/gs_
My own experience with Adventure racing is limited to the Warrior Dash which I did last year in Logan, Ohio and the Mud Ninja this sumer. The Warrior Dash is a 5 k race with 10-12 obstacles. In my mind I was not in very good shape at the time but when I was finished I was ready to go again. It is very exhilarating to run down a big hill with hundreds of people in the mud and then have to climb over walls, jump over cars, and crawl in the dark. The Mud Ninja is also a 5k race but it is an extremely challenging course with 20 obstacles and a very hilly terrain most people need to train for this one.
For next year I have set my sights on Tough Mudder which is a 10-12 mile adventure race with 25 obstacles designed by British Special Forces. To get ready for Tough Mudder I have enlisted a training partner who has much more endurance and is stronger than I am. I also play Australian Rules Football which combines lots of running with, kicking, hitting, and jumping. Training with someone who is stronger and has more endurance than you do will push you farther than you could otherwise go which is something most people need to get in great all around condition and complete a race such as this.
There is also an event World’s Toughest Mudder which has some of the fittest people on the planet doing a Tough Mudder course as many times as they can in 24 hours. There are three ways to enter this race first be in the top 5 % of finishers for your Tough Mudder race, secondly submit a wildcard application, and thirdly return for more after having been in the 2011 World’s Toughest Mudder.
I talked to my friend (Sheepdog) about the worst obstacles and they were jumping into freezing water, being completely submerged in 40 something degree weather and getting shocked at the end of another obstacle. He did not train specifically for the event but was in very good shape from the demands of his sport.
I think just about anyone who can run a mile can do a 5 k adventure race . You should not be scared. If I can do it you can as well. If you like getting dirty and challenging yourseIf do yourself a favor and sign up for an upcoming adventure race. If you feel you need help to get ready for an adventure race there are many ways to do so. One of the best ways is to join a gym with a group training atmosphere where you will run, jump, push, pull, and run.
The classes at Jackhammer Strength Training will help prepare you for your next race from your first 5k to Tough Mudder our staff can help you get to the next level. Our Columbus, Ohio personal trainers will get you where you need to be.
Jackhammer Strength Training Proud Member of Fitness Revolution Nation will be starting our very own adventure racing club. This club will have 2 extra workouts per week with a specific focus and will be outside when there is decent weather. Also 20% of all profits will go into a fund for adventure races during the year.
For more information call Nathan Jordan
at 614 499-4633
Adventure racing has grown from a relatively little known sport to millions of people participating and it will continue to get bigger. Probably the most common adventure race is Warrior Dash which started in 2009. Other races include Mud Ninja, Ruckus, and Tough Mudder. Here is a calender of adventure races in Ohio.
http://www.trifind.com/gs_
My own experience with Adventure racing is limited to the Warrior Dash which I did last year in Logan, Ohio and the Mud Ninja this sumer. The Warrior Dash is a 5 k race with 10-12 obstacles. In my mind I was not in very good shape at the time but when I was finished I was ready to go again. It is very exhilarating to run down a big hill with hundreds of people in the mud and then have to climb over walls, jump over cars, and crawl in the dark. The Mud Ninja is also a 5k race but it is an extremely challenging course with 20 obstacles and a very hilly terrain most people need to train for this one.
For next year I have set my sights on Tough Mudder which is a 10-12 mile adventure race with 25 obstacles designed by British Special Forces. To get ready for Tough Mudder I have enlisted a training partner who has much more endurance and is stronger than I am. I also play Australian Rules Football which combines lots of running with, kicking, hitting, and jumping. Training with someone who is stronger and has more endurance than you do will push you farther than you could otherwise go which is something most people need to get in great all around condition and complete a race such as this.
There is also an event World’s Toughest Mudder which has some of the fittest people on the planet doing a Tough Mudder course as many times as they can in 24 hours. There are three ways to enter this race first be in the top 5 % of finishers for your Tough Mudder race, secondly submit a wildcard application, and thirdly return for more after having been in the 2011 World’s Toughest Mudder.
I talked to my friend (Sheepdog) about the worst obstacles and they were jumping into freezing water, being completely submerged in 40 something degree weather and getting shocked at the end of another obstacle. He did not train specifically for the event but was in very good shape from the demands of his sport.
I think just about anyone who can run a mile can do a 5 k adventure race . You should not be scared. If I can do it you can as well. If you like getting dirty and challenging yourseIf do yourself a favor and sign up for an upcoming adventure race. If you feel you need help to get ready for an adventure race there are many ways to do so. One of the best ways is to join a gym with a group training atmosphere where you will run, jump, push, pull, and run.
The classes at Jackhammer Strength Training will help prepare you for your next race from your first 5k to Tough Mudder our staff can help you get to the next level. Our Columbus, Ohio personal trainers will get you where you need to be.
Jackhammer Strength Training Proud Member of Fitness Revolution Nation will be starting our very own adventure racing club. This club will have 2 extra workouts per week with a specific focus and will be outside when there is decent weather. Also 20% of all profits will go into a fund for adventure races during the year.
For more information call Nathan Jordan
at 614 499-4633
Tuesday, September 25, 2012
Future of Jackhammer Strength Training
The future of my Jackhammer Strength Training is up in the air as to where we will be, what our niche will be, how many people we can help, and how we market to our prospective clients.
One location is very close to two apartment complexes with lots of young professionals who might be interested in having a fitness trainer. It is far away from much of the competition in the campus area but it is still close to Grandview, Upper Arlington, and Hilliard. It is a decent size space 1200 square feet with a small restroom. Other perks are potential joint ventures with the apartment complexes and the tanning place in the same strip mall, is much more affordable than where I am now, and might even get some drive by traffic
The other possible location is in a warehouse on West Fifth Ave. and is back behind Brazenhead. The space has huge potential kind of like my current location. If all goes well I will end up there. In an ideal world this space would have 4 showers, 2 restrooms, a smoothie bar, a small personal training studio, and a 3000 square foot training area which would include an area with a wrestling mat, heavy bags, for mma type activities, and an area for my large groups which would have most of my current fitness toys plus battling ropes, tires, burn machines, more medicine balls, Atlas stones, 3 platforms, and a small patch of Astroturf about 40 yards by 15 feet. The downside of this location is it costs about a thousand more dollars per month than the Quarry market location, does not have much parking, and is close to a ton of other gyms. The perks of being able to have multiple profit streams at once is very appealing. For example I could have a trainer bringing in personal training clients where I keep a certain percentage and at the same time be doing group training classes with 15 people, and even have another group of people training for fighting or strongman.
I know which location I want to go to and I know which location I should go to. It may end up coming down to weather or not the bigger location will accept my original offer. Either way my business is going to get a lot better after I move.
Talk to you soon,
Nathan Jordan
Jackhammer Strength Training
Proud Member of Fitness Revolution Nation
(614) 499-4633
One location is very close to two apartment complexes with lots of young professionals who might be interested in having a fitness trainer. It is far away from much of the competition in the campus area but it is still close to Grandview, Upper Arlington, and Hilliard. It is a decent size space 1200 square feet with a small restroom. Other perks are potential joint ventures with the apartment complexes and the tanning place in the same strip mall, is much more affordable than where I am now, and might even get some drive by traffic
The other possible location is in a warehouse on West Fifth Ave. and is back behind Brazenhead. The space has huge potential kind of like my current location. If all goes well I will end up there. In an ideal world this space would have 4 showers, 2 restrooms, a smoothie bar, a small personal training studio, and a 3000 square foot training area which would include an area with a wrestling mat, heavy bags, for mma type activities, and an area for my large groups which would have most of my current fitness toys plus battling ropes, tires, burn machines, more medicine balls, Atlas stones, 3 platforms, and a small patch of Astroturf about 40 yards by 15 feet. The downside of this location is it costs about a thousand more dollars per month than the Quarry market location, does not have much parking, and is close to a ton of other gyms. The perks of being able to have multiple profit streams at once is very appealing. For example I could have a trainer bringing in personal training clients where I keep a certain percentage and at the same time be doing group training classes with 15 people, and even have another group of people training for fighting or strongman.
I know which location I want to go to and I know which location I should go to. It may end up coming down to weather or not the bigger location will accept my original offer. Either way my business is going to get a lot better after I move.
Talk to you soon,
Nathan Jordan
Jackhammer Strength Training
Proud Member of Fitness Revolution Nation
(614) 499-4633
Friday, September 21, 2012
Moving, Personal Training, Aussy Rules, Crossfit
Hello fellow Jackhammer readers,
Have you ever had something happen to you which helped shape the future so completely that looking back on it you know exactly what it was that sent you down that path? I know exactly what it was that made me decide to help others get fit by becoming a personal trainer. I have heard many times that if you help enough people get what they want you will eventually get what you want. I think I am just about at that point where I am going to get what I want.
Jackhammer Strength Training will be moving its facility very soon. I am looking at two possible locations one of which I could have my dream facility. This facility is over 4,000 square feet and would have a personal training studio, a huge 3,000 square foot training area for large group classes and athletic training, as well as showers, and a smoothie bar of sorts. This would be an ideal space because it is easy to find, close to campus, and have multiple revenue streams.
If I get in this facility I will become Crossfit certified and eventually affiliate with Crossfit. This would allow me to train far more athletes. I want to do this for a couple of reasons first and foremost I love challenging super athletes like the Iron Man Triathletes, and former college sprinters. The other big reason I want to have a Crossfit gym is for it to be a breeding ground for the greatest game on Earth Australian Rules Football. I am in my fifth year of playing and I would like to have a huge Metro league in the Columbus area. Most people that do Crossfit are incredible athletes but it seems to me that they just want to keep improving their lifts, runs, and times just to improve rather than to dominate a sport. It is my intention to open up a crossfit gym to eventually have a Metro league here in Columbus of 6 teams of 15 people with the four best players from each team getting to represent Columbus on the Jackaroos.
If I get into this space the sky is the limit I would have 104 hours a week available for personal training sessions up to 4 people at a time, I would also have 4-6 time slots per day for the fun stuff 515 am, 6 am, 9 am, 530 pm, 630 pm, and possibly noon.
Have you ever had something happen to you which helped shape the future so completely that looking back on it you know exactly what it was that sent you down that path? I know exactly what it was that made me decide to help others get fit by becoming a personal trainer. I have heard many times that if you help enough people get what they want you will eventually get what you want. I think I am just about at that point where I am going to get what I want.
Jackhammer Strength Training will be moving its facility very soon. I am looking at two possible locations one of which I could have my dream facility. This facility is over 4,000 square feet and would have a personal training studio, a huge 3,000 square foot training area for large group classes and athletic training, as well as showers, and a smoothie bar of sorts. This would be an ideal space because it is easy to find, close to campus, and have multiple revenue streams.
If I get in this facility I will become Crossfit certified and eventually affiliate with Crossfit. This would allow me to train far more athletes. I want to do this for a couple of reasons first and foremost I love challenging super athletes like the Iron Man Triathletes, and former college sprinters. The other big reason I want to have a Crossfit gym is for it to be a breeding ground for the greatest game on Earth Australian Rules Football. I am in my fifth year of playing and I would like to have a huge Metro league in the Columbus area. Most people that do Crossfit are incredible athletes but it seems to me that they just want to keep improving their lifts, runs, and times just to improve rather than to dominate a sport. It is my intention to open up a crossfit gym to eventually have a Metro league here in Columbus of 6 teams of 15 people with the four best players from each team getting to represent Columbus on the Jackaroos.
If I get into this space the sky is the limit I would have 104 hours a week available for personal training sessions up to 4 people at a time, I would also have 4-6 time slots per day for the fun stuff 515 am, 6 am, 9 am, 530 pm, 630 pm, and possibly noon.
Monday, July 23, 2012
Nutrition Guest post by Main Morning Trainer Kyle
One of the most frequent questions I get from clients is the
following: What should I eat before I workout? What should I eat
after the workout? These are great questions, especially for those
who I seem on a daily basis as our workouts are first thing in the
morning.
It really depends on the type of exercise -- a brisk walk or light
jog on an empty stomach is fine; just drink a glass of water before
heading out the door. For more intense exercise (WHICH WE ALWAYS DO!),
eat some easy-to-digest carbs -a packet of instant grits, a slice of
toast, half a plain bagel, a banana, or cup of fruit cocktail washed
down with a glass of water to help provide fuel. After sleeping, the
overnight fast can deplete your liver stores of carbohydrate, so a
quick boost of carbs before longer exercise is recommended.
As far as after working out is concerned, protein shakes and powders
carry are ideal, but your muscles don’t care if the protein comes from
a hard-boiled egg, glass of chocolate milk (Strongly recommend) or
that whey protein shake. Whatever you choose, more isn’t always
better as up to 20 grams of protein is needed to provide amino acids
(the building blocks of protein) to muscles. Your after workout meal
in the morning (and in general) is in my opinion the most important
meal of the day.
Hopefully this answers some questions as far as what to eat before and
after. Just note that what works for some does not work for all!
Find your niche that works for you and continue to go with it. Have a
great day and keep on working!!!!
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