Redline Performance

Often when I see people starting a diet, they eat the wrong foods to achieve their goals. They do this by falling victim to the marketing tactics of big corporations. A person sees “50% less carbs” on the box in a grocery store and buys it thinking that it is a good addition to their pantry, when in reality, flipping the box over will reveal a laundry list of ultra processed ingredients. The more ingredients a food has, the higher the chances of it containing things that should be avoided like artificial flavors/colors, seed oils, and preservatives. Eating foods that contain one single ingredient and come from places and things such as the ground, trees, the ocean, or animals provide many mental and physical health benefits.  Nutrient Density Single-ingredient foods, such as fresh vegetables, fruits, and lean meats are packed with essential nutrients like vitamins, minerals, and fiber. These foods are typically rich in nutrients without excess calories, unhealthy fats, preservative...

If you wanna be a high level athlete or have any sort of functionality to your strength, you have to ditch the gym bro split. I can guarantee Michael Phelps does not go to the gym and “hit chest”. Conor McGregor does not have an “arm day.” Athletes, at least good ones, require sport specific movements to develop functional strength; strength that will translate to performance. This is not to say that the gym bro split does not have its place. If you are a competitive bodybuilder or powerlifter, your training regimen will look vastly different than a jiu jitsu competitor or rugby player. If you want to develop full body functional strength and be able to operate at peak levels of performance, stick around for the rest of the article where we look at the ideal training split of an athlete. In my late middle school and early high school days, I, like everyone else, just wanted to get jacked. So I followed the bro split. A typical week looked like this: Monday: Chest and Triceps Tuesday: B...

A strong core is essential for any athlete looking to improve performance and prevent injury. Whether you're on the mats, swinging a bat, or fighting off tackles, your core plays a crucial role in stabilizing your body and generating power; and the 5 minute follow along ab workout simply isn't going to cut it. In this post, we’ll look at some of the most effective core exercises tailored to athletes and briefly explain the benefits that they have. Here are 3 core exercises athletes should add into their arsenal to enhance sport performance.  Weighted Sit Up Weighted sit ups are a basic movement but effectively target the core, helping to both strengthen and stabilize the abdominal muscles. When performing weighted sit ups, keep your arms nearly locked out while holding the plate or dumbbell and really think about contracting your upper abs just below your chest. The added resistance from the weight provides the stabilization factor, which is not present in traditional sit u...

If you're looking to increase your bench press and push past plateaus, choosing the right accessory exercises is crucial. While the bench press itself is the primary movement, there are a few key exercises that can help target the supporting muscles to improve your overall pressing power. In this blog post, we'll list three of the most highly effective exercises that will boost your strength, enhance stability, and ultimately help you move more weight on the bench. Incorporate the following movements into your routine to take your bench press to the next level. Dumbbell Floor Press The dumbbell floor press is a great way to add pounds to your traditional barbell bench press. The floor takes strain off of the shoulders and assists with the lockout portion of the rep. It is also an excellent way to add strength to the triceps, which is crucial to a powerful bench press. Utilizing dumbbells also forces you to stabilize both the eccentric and concentric portion. Stabilization i...

Do you want to strengthen your core but often find yourself without the proper equipment? Whether you're stuck at home during a snowstorm, traveling, or just don’t feel like driving to the gym, this blog post has you covered. We'll guide you through effective ab workouts that require nothing but yourself and a floor. These exercises are designed to activate your entire core, improving the strength and stability of your abdominals. Plank The plank is a staple exercise in any good workout program as it requires zero equipment and essentially targets your entire core simultaneously. Holding the plank position improves both core stability and strength. Planks are a very low impact exercise making it a good option for someone who may be dealing with some type of injury. The difficulty of a plank can also be easily modified to fit the needs of either a beginner or a high level athlete, making it a very versatile exercise.  Wall Crunches   Wall crunches target the upper abdom...