Personal Training NYC, Semi Private Training NYC, Group Training NYC : Functional, Strength, Bodyweight Training
Primal squat is a fundamental human posture that prepares our bodies for more intense lower body moves and maintains joint integrity in all lower body joints. Recently Nerijus recorded a video for Qinetic explaining the primal squat and how to do it. See video below to learn why primal squat is an essential movement for anyone.
Humans are incredibly versatile and adaptable beings that can move and travel through space and different environments in a variety of ways. We can crawl, roll, walk, swim, climb, run, brachiate, jump, run, walk on all fours and more. A term “locomotive pattern” is a description of a movement of human body traveling through space.
As a movement and skill based strength training method, at Train P3, we believe locomotive patters are hugely important in developing a functional, strong and resilient humans and athletes. Today we are covering a quadrupedal pattern we call a beast crawl. Some call this a bear crawl and there are other names for it too. Regardless of what you call it, it is an important pattern to practice. The beast crawl a full body move which helps increase coordination, strengthens core, shoulders and hips and is a lot of fun! Recently coach Nerijus recorded a video for Qinetic describing the Beast Crawl, how to perform it and where it fits in your current training program.
The most common questions I get from new clients or people I meet are:
“What kind of workout can I do when I travel?” “Can you write a program for me?” “What should I do when I have no equipment available or the equipment I want to use is taken?” “How do I get a six pack?!” “What should I eat?”
1) December 21st 2015: Fundamentals of Strength Training and Program Design
2) December 28th 2015: Get Lean and Build a Strong Core
Interested? Register HERE or Read more about each workshop below!
Warming up is not a major consideration to most recreational gym-goers. Some people believe a few jumping jacks or a quick jog is all it takes to get ready for the session. They feel that doing a warm up is a waste of time, especially when training time is limited.
Nothing could be further from the truth.
A proper warm up is one of the most important parts of a good training session; it acts as a movement preparation, injury prevention, pre-hab, rehab and as nervous system training. It mobilizes the joints, engages the muscles and activates the nervous system. A good warm up not only lowers the risk of injury during the session, it injury-proofs the body long term and significantly improves performance. The more advanced the athlete becomes, the more important a warm up becomes. This is because each training session is intense and stressful physically, mentally and even emotionally and the movements become more complex. Without a proper warm up, athletes just will not be able to achieve the level of intensity necessary or will get injured.
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It has been a while since I posted an “exercise of the week,” but this exercise is too good not to share! This is a frontal core, shoulder stability and spinal mobility exercise all packed into one – Enjoy!
It was my pleasure to do an interview with my friend Carolyn Appel from Free Range Human. I really respect what she teaches and it was really great to share my method and ideas with her readers. Hope you guys will enjoy it also! 🙂
READ FULL ARTICLE AND CHECK CAROLYN APPEL AND FREE RANGE HUMAN HERE
My best,
Nerijus
This series is designed to bring you voices from the fitness industry so that you can learn from different approaches, in addition to my own.
I am a strength and conditioning coach in NYC and I have created a training method called Train P3, which stands for Performance, Power, and Physique. I teach private, semi private and group training. Most of my clients are dancers, bodyweight athletes or anyone interested in moving better, becoming more functional and developing an athletic physique while focusing on multi-modal movement.
In my own life, I constantly try to experiment with various training styles (e.g., bodyweight training, gymnastics, dance, Olympic weightlifting, parkour etc.) to become a better athlete and express my creativity.
I am also a fitness model with Wilhelmina Models, I love elephants and my favorite color is purple.
We don’t always have time or available facility to get a perfect training session. This does not mean that we should abandon our training till all conditions are ideal. It is beneficial to incorporate bouts of training into our daily lives even if they are brief. Your movement practice could be subtle. You could have increased awareness of the way your foot strikes the ground as you step of the curb, or mobilizing your wrists while waiting in line. If you are more bold, you can be as overt as doing a handstand, hanging on a railing, or sitting in a deep primal squat while waiting for your train. The important part is that you do something, because the little things can add up to great results.
Check out the article I wrote for Mind Body Green about training on the go and the video of training at the airport below.
Images provided by Train P3 athlete David Haws*
A 4-Minute Workout To Boost Energy When You’re On The Go
http://www.mindbodygreen.com/0-16585/a-4-minute-workout-to-boost-energy-when-youre-on-the-go.html
You haven’t finished your Holiday gift shopping yet??! Don’t fret, Train P3 has your back!
We have 9 great gift ideas for the athlete in your family.
Iron Gym Total Upper Body Workout Bar – BUY NOW
If you train at home, you must have a pull up bar! Here is a simple and durable pull up bar. It takes less than a second to place it on the door and start using it and the same amount to disassemble.
REP Wood Gymnastic Rings – BUY NOW
If you already have a pull up bar or tree branch in the back yard, you should definitely own a set of wooden gymnastic rings. It will take your push ups, dips, chin ups, muscle ups, front and back levers and various hangs to the next level. This is a must have tool for bodyweight training.
Super bands are awesome! At Train P3 we use them for assisting or resisting exercises. We integrate them in warm ups, pulling exercises, adding resistance to push ups, assisting pull ups, over head squats and so much more. We use 1/4″, 1/2″, 1″ and 1 1/8″ bands in our outdoor park workouts and I personally bring the 1/2” and 1” bands when I travel. They come in various colors.
Single Leg Hip Bridge to Leg Curl is an advanced posterior chain exercise. It directly targets glutes and hamstrings of the working leg. At Train P3 we love this exercise because it challenges both functions of the hamstrings. It targets them as a hip extensors during the bridge and knee flexors during the leg curl.
READ FULL ARTICLE…
