When I first began delving into Strength and Conditioning literature after I got out of college, I was given a copy of a strength training documentary about Werner Gunthor called, L’heritage d’une carriere, by my friend Dan Cenidoza
At the time, I was reading a lot of the materials from the NSCA, and even though they were much more geared toward strength training than the bodybuilding magazines I read in college, even the NSCA manuals did not prepare me for the type of training I would see in this video.
To my dismay, I somehow lost my copy of the tape and had not watched it in years, but I was able to find it recently, in its entirety on YouTube. (more…)
This is a guest post by Adriane Blewitt, world-renowned Track and Field Throwing Athlete, 2X Champion at Highland Games and the first ever certified Women’s Captain of Crush. To read more about this unbelievably well-rounded athlete, check out my interview with Adriane Blewitt or check out her youtube channel.
My athletic background has been focused around track and field, specifically the throwing events. I have trained at the elite level for the shot put, discus and hammer throw for 10 years and I have competed in two U.S. Olympic Trials.
Upon contemplation of professional retirement from the Olympic events, I was lured into the Scottish Highland Games as a competitive substitute. It was an easy transition in the weight room, I continued to focus on the development of a strong posterior chain to handle the heavy implements but the time in the trig proved to be the most time consuming with nine new events to master.
After a year of training for the heavy events, my need for competition was rekindled in the Olympic shot put and I managed a 4th place finish at the 2010 USA Championships in the women’s shot put. It was clear that training the heavy events complimented my Olympic dream. London is calling for 2012. Until then, I will train for a few World Records and my third World Championship title in the Women’s Scottish Highland Games.
What are the events in the Scottish Highland Games?
Braemar Stone
(Standing Stone Toss)
The heavy stone is thrown with one hand and the stone is held at the neck until release. There is minimal movement with the feet, specific instructions may be regulated by the head judge.
Men: 20-26lbs.
Women: 13-18lbs.
Open Stone
(Similar to the Olympic Shot Put)
Any style of approach is acceptable to throw the stone but one foot must remain inside the trig at all times. Most throwers use the glide technique or a variation of the rotational spin to complete their throw.
Men: 16-22lbs.
Women: 8-12lbs.
Why is there no standard weight for the stone events?
Stones are chosen by the Athletic Director and it is up to their discretion the weight, texture, and shape of the stone. The stone is weighed prior to the game and will be used annually for the festival. Throwers may use tape or an elastic wrap for their throwing wrist for support.
Weight for Distance
Metal weight is held with one hand and thrown from one or two turns inside the trig. One foot must remain in the trig at all times and throwers frequently use tape on their fingers to prevent ripped calluses and blisters. Occasionally, throwers will use a hook grip on the round ring or D-handle for the throw.
Light Weight for Distance
Men: 28lbs.
Women: 14lbs.
Masters: 28lbs.
Heavy Weight for Distance
Men: 56lbs.
Women: 28lbs.
Masters: 42lbs. or 56lbs.
Scottish Hammer Throw
Round metal ball attached to a long rod made from rattan, wood, bamboo or PVC. The hammer is thrown with two hands on the handle of the stick and generates speed by winding the hammer around the thrower’s head. The thrower’s feet must remain stationary throughout the throw and cannot pass the wooden trig at any time. Occasionally, throwers will wear boots with hammer blades or spikes attached at the toe for added leverage.
Light Hammer Throw:
Men: 16lbs.
Women: 12lbs.
Heavy Hammer Throw:
Men: 22lbs.
Women: 16lbs.
Caber Toss
Most recognizable event of the Scottish Highland Games. The caber does not have a regulation size or weight but must be made of wood. The caber is positioned upright for the thrower with the heavy end on top. The bottom may be tapered for easier hand placement and the attempt is established when the caber leaves the ground.
Generally, the fingers are interlocked together and the bottom of the caber rests in the palms of the hands. The thrower manages control of the caber by hugging the caber close to their shoulder and neck during the throw. The caber is an event of accuracy, there is no measurement for distance but each thrower has three attempts to turn the caber.
The toss is scored when the caber is flipped end over end and its position on the ground in relation to the thrower determines a clock score. For example, the thrower is standing at 6 o’clock and the caber flips over and lands slightly left of center. If the foot placement of the thrower upon the pull is 6 o’clock, the score would result in 11:00 or a time decided by the judge following behind the thrower.
A turn can be scored between 9:00-12:00 or 12:00 to 3:00. The perfect throw is 12:00. However, quite often the caber is too heavy or long for a thrower and the caber does not reach past a vertical position to score a turn. A side judge would establish the score by the degree of movement of the caber. A protractor would be handy to score 0-90° from the sidelines.
Weight for Height
Implement is thrown with one hand overhead to clear a fixed or knock off crossbar.
Weights Used in the Weight for Height:
Men: 56lbs.
Women: 28lbs.
Masters: 56lbs. or 42lbs.
Sheaf Toss
Burlap sack filled with rope or twine that is thrown for height over a fixed or knock off bar crossbar with a pitchfork.
Sheaf Toss Weight:
Men: 20lbs. or 16lbs.
Women: 12lbs. or 10lbs.
Masters: 20lbs. or 16lbs.
How are the height events scored?
Similar to the high jump or pole vault, each competitor has three attempts at each height. The thrower may pass earlier heights; however, once the thrower has begun the event, he or she must attempt each progressive height throughout the competition. Three misses at a height results in the elimination of the competition. In the case of a tie, the judge will determine the winner based on the fewest number of misses from the tied competitors throughout the event.
Some athletes choose the spin technique but Scottish tradition recognizes a standing throw only in the height events.
What is the trig?
The trig is a wooden toe board in the front of the competitor’s throwing box in the distance events. It is secured in the ground to provide a stop board for the thrower and establish a common measuring site.
How do you score the events?
The Athletic Director determines the number of events for a particular game but generally the winner of each event will receive one point for first place and second place will receive two points etc. The competitor with the lowest score is the winner.
How do you compete in a game?
Most games ask you to fill out a registration form with an entry fee and poof! You’re in. Make sure you show up with your kilt, a good attitude, and a lot of ibuprofen. There are many online forums to help out the new throwers with questions on technique, game schedules, and general inquiries regarding the events. Most throwers visit the North American Scottish Games Athletics site (www.nasgaweb.com) to view results and records. There are regional clubs and athletic groups as well to aid in the networking of Athletic Directors and competitors.
Many thanks to Adriane for putting together this great article explaining the events in the Scottish Highland Games. Once again, congrats on your fantastic accomplishment on becoming the first woman certified as Captain of Crush as well. All the best to you in your future training, Adriane! -Jedd-
Knee injuries are some of the most common pests among athletes and anyone who is active. The knee joint is subjected to the highest forces during physical activity because it is between the two longest levers and it is surrounded by the most powerful muscles in the body. An athlete must be able to run, jump, and cut with the utmost efficiency while minimizing the probability of injury.
Knee stability is the ability to keep the knee in proper alignment under significant stresses and forces while your body is in motion. Increasing knee stability will increase performance and decrease the likelihood of injuries not just to the knees, but above and below the knees.
Ankle Mobility
Surprisingly, knee stability starts with ankle mobility. When the ankle does not have enough range of motion to complete a movement, the knee is likely to be forced out of alignment to compensate for this deficit.
The following two exercises will improve ankle mobility during dorsal flexion to minimize compensation by the knee and increase knee stability:
Wall Touch with Knees
Coaching Cues
Stand with your feet flat and toes almost touching the wall. You need to be far enough away from the wall so you can bend both knees until they touch the wall while keeping your heels on the floor. Make sure that your big toes, knees, hips and shoulders are square facing straight towards the wall and that your heels stay on the floor. You should be able to feel the stretch in your feet, ankles and calves. Your knees may be a bit stiff, so don’t be surprised.
After successfully touching your knees against the wall while keeping your feet flat, take a small step back (about 2 inches) and repeat. Continue to work yourself away from the wall to the point where you can no longer keep your feet flat and heals heels down. You should eventually be able to touch the wall with correct foot positioning at the previous distance you were unable to and in the process loosen up your knees, ankles and feet.
Calf Stretch
Coaching Cues
Place both hands in front of you on the wall right below shoulder height and lean forward as if you were pushing the wall away from you. Take a big step back with your left foot as you continue to push against the wall. You want to feel a stretch in the left calf muscle. Keep your left foot, knee and hips pointed straight ahead towards the wall.
Try to keep your left foot flat as you stretch your left ankle, calf and all the way up into your hip. This exercise can be used as part of your dynamic warm-up or part of your post-workout stretching to decrease soreness and increase flexibility. To utilize this exercise before a workout you want to stay in motion. Once you feel the stretch along the back of your left leg, alternate feet by stepping forward with the left leg into a lunge position and back with the right leg to be straightened and stretched.
As a warm-up, the actual stretch should take approximately 5 seconds. When using this stretch at the end of a workout I would recommend holding it for a minimum of 30 seconds and repeating it at least twice on both sides.
Strengthening the Glutes
Weak glute muscles lead to a lack of leg stability and also increase the probability of knee injuries. I always tell my clients, “it is all about the glutes,” because it truly is. Glutes are the largest muscle in the human body. Our large glutes keep us walking upright, which and is one of the biggest anatomical differences between us and apes. Strong glutes protect not only the knees but the lower back. The glutes are the major player of the core and surround the body’s center of gravity.
Lateral Tube Walk
This lateral tube walking exercise will activate and strengthen the glutes.
Coaching Cues
Grab a light to medium resistance band/tubing. Stand on the center of the resistance band holding each end in opposite hands so the band crosses in front of you. Once the band is crossed in front of you, bring your hands up to shoulder height. The end of the band coming from under your right left foot should be held onto by the right hand in front of the right shoulder.
Just as in the previous two exercises you will want to keep your big toes, knees, hips, and shoulders facing straight ahead. Take a step to your side without leaning over with your upper body and without turning your foot out. Take two more steps to the side, now take three steps back to the starting position in the opposite direction. Complete 15 repetitions in each direction. You want to make sure you are stepping out to the side with the outside of your lead hip. This will ensure that you are feeling it and working the hip abductors and the gluteus medius and minimus (deep hip muscles along the back and sides).
There is a tendency to turn the lead foot out which will activate the wrong muscle, the Tensor Fascia Latte (TFL) and psoas (hip flexors). Watch the video below and you will see how the athlete, Badger, turns his feet out. Try to avoid this while doing this exercise.
Single Leg Glute Bridge
A single leg stability ball glute bridge works the deep stabilizer muscles of the hip, gluteus medius and minimus. Master this exercise with both feet on the floor first before advancing to the single leg bridge. You should be able to hold your shoulders, hips, and knees in a straight line and parallel to the floor for a minimum of 1 minute and 30 seconds before advancing to the single leg bridge:
Coaching Cues
Sit on an exercise/stability ball that is the correct size for your height. One way to quickly assess this is by getting into the correct starting position for this exercise. If your head is not level with your knees, then you need to find one that will place your head at the same height as your knees when lying down with the back of your head and shoulders supported on the ball and feet flat on the floor. The butt/hips should be raised to the same height as your head and knees.
Finally I leave you with a fully integrated exercise that challenges not only knee stability, but total body stability, coordination, and balance. A single leg dead lift with a wood chop is a must in anyone’s program.
Straight Leg Deadlift (SLDL) with Wood Chopper
Coaching Cues
Hold a 5 lb medicine ball or dumbbell with both hands. While balancing on one foot slightly bend the balancing leg’s knee and keep the knee bent throughout the exercise. Next bend forward from the hip as is if you were gently placing the item on the floor to the outside of the balancing leg’s foot. The opposite foot and leg will raise up behind you at the same rate the upper body is descending towards the floor, maintaining a straight line with your spine. Stop your descent using the large muscles in the back of your balancing leg right before you’re able to set the dumbbell or ball on the ground. Return to a standing position and twist the ball over the shoulder opposite your balancing leg.
You want to feel the large muscles in the back of the leg (glutes and hamstrings) doing the movement. The stability foot will want to curl up, which is likely to cause fatiguing in the foot, ankle and calf before the larger muscle groups. Focus on keeping your weight back on your heel, keeping your foot from trying to grab the floor, curling up, and using the glute to lift you up by driving through your heel.
We need a strong foundation upon which to build our strength. Mobility and stability precede strength and should be prioritized in programming accordingly to build and maintain your foundation. To squat, first you must be able to squat to parallel (mobility and range of motion) without losing your balance (stability) and with correct form. Only then can you safely lift anything beyond your own body weight.
Nick Outlaw blogs at www.outlawfit.com. Nick is nationally certified through American College of Sports Medicine as a personal trainer and has helped hundreds of clients change their lives in the 8 years he has been training. His experience includes, but is not limited to college and pro athletes, sports specific, strength and conditioning, functional training, post rehabilitation patients, a physical therapy clinical setting, and general fitness, toning and weight loss. Nick has a BS from the University of North Carolina at Wilmington. While attending college he competed in the Power Lifting and endurance competitions where he placed in the top three every time. His Senior Research project was an in depth study of ideal body images in American culture.
In any strongman competition there is going to be an overhead event of some kind. This event could be in the form of Maximum Log Press, Log Press for Reps, Max Axle, Axle for Reps, or it could involve the Viking Press, or the Circus Dumbbell, etc.
When most strongman contests involve 5 events with one of them being overhead, if you suck at overhead press, can you afford to give away 20% (one out of 5 events) of the points?
If you can afford to give that much of the score away to your competitors, then you’d better be heads and shoulders above the rest of them in all four other events in order to negate all of the points you’re handing over to them in the overhead.
If you have identified the overhead lift (regardless of the implement used or whether for reps or max weight) as an event that you must improve upon, there are a few ways you can go about improving your performance.
Which one you choose will depend on what your weakness is, and one of these points of attack may be something you have not thought of before.
Liability #1 – Weak Clean
If the event involves cleaning the implement to the shoulders before pressing, and you struggle with the clean, then you are going to be in trouble for the press.
When you have to labor in order to make the clean, then you will be burning energy reserves that you need for the press.
If you have to struggle in order to get the log or axle up, and it is a clean-every-rep event, then you will be in even more of a rough spot.
If you knowingly have a hard time with the clean, then you will need to dedicate time to it in your training sessions.
One way you can do this is to over-load the clean beyond the weight you can comfortably press or jerk overhead. I show you how to do this in the video below, from 2006.
Without a doubt if your difficulty is a technique flaw, then you need to fix that. Getting stronger in order to power through it will only get you so far. It is much better to hone your technique, make it efficient, and then improve your strength levels later on.
If technique is what you need work on, then you should check out our Strongman Training DVD, which is heavily technique based in order to help you solidify your foundation for strongman training. Remember, it all begins with technique.
Liability #2 – Weak Leg Drive
In most of the overhead events in strongman, you are allowed to use your legs to propel the log, axle, or viking press upwards. In some events you are even able to re-bend in order to catch the implement, similar to the Olympic Jerk.
What I suggest here is Front Squats. While many Strongman competitors include Back Squats in their routine on a regular basis, Font Squats should not be forgotten. After all, initiation of the press is done with the legs, and since the log or axle is being held at the front shoulder, the most specific movement to train is Front Squats.
In addition to doing regular Front Squats with an Olympic bar, there is also nothing wrong with including Front Squats using the Log, in order to get used to the shape of the Log, and increase the specificity of the lift (as shown below).
However, if your legs are weak and you can not drive through the log and propel it towards lockout, that will mean you will have to develop sick strong triceps in order to catch the log once its momentum ceases and then drive the arms straight to lockout.
The problem with this scenario is that after a few reps, if your legs are a weak point in the movement, then they will eventually burn out and you will not even be able to pop the implement high enough off your shoulders to involve the triceps. If that is the case, the only alternative is to try to employ a jerk-style re-bend in order to get your body further under the implement in order to catch it.
Unfortunately, while this may sound like an extraordinary plan, this technique requires more skill and to shift to this style mid-way through the event without having practiced it will probably not result in much of a benefit.
Liability #3 – Weak Triceps
As you can see, when there is a weakness somewhere in the overhead lift movement, the general objective is to build the strength and power on either side of the movement in order to fortify the previous link and next link in the overhead lifting chain.
Unfortunately, in the case of weak triceps, there is no next link in the chain to strengthen. Everything up to this point depends on your triceps and their ability to take over in the transitional phase of the “press,” continue to full lockout, and thus control the log in order to get into the finished position (feet together, head facing forward, etc).
With every other part of the overhead lift depending on your triceps to finish the job, its imperative for them to be rugged enough to get the job done, or else you will end up doing a lot of work for nothing in the form of monster cleans, big powerful attempts to push the log up with the lower body, an exhausted core from attempting stabilize the body with all of this movement going on as well as your oxygen and energy stores becoming depleted with possibly many more events to go.
Many strongman athletes realize that their tricep strength is holding them back and they begin adding extra tricep work into their training. Exercise choice in this regard is extremely important. For instance, if you start throwing in a few extra sets of tricep pushdowns or kick-backs, you are in trouble as these movements do very little to improve overhead press strength. Instead, standing overhead tricep work should be employed, such as rank lockouts, pressing against bands, and half reps.
In the video above, I show you how to add resistance bands to the log in order to strength your triceps for the lockout.
Liability #4 – Weak Shoulders
If your shoulders are your weak point in the press than you are going to be against the wall in an overhead event. This is a common scenario, especially for strongman competitors who venture into the sport after years of Powerlifting, where overhead work is not routinely done.
If your pressing power is weak due to a lack of shoulder strength, then you need to spend more time pressing, utilizing a variety of overhead lift methods.
First, you will need to build your vertical pressing using stricter movements in military press fashion. Building a foundation of strength in the vertical position will be a huge asset toward your performance in competition.
Next, you will also need to work on your speed, propelling the log upwards with the lower body in order to avoid a hang-up when the shoulders need to take over. By developing speed in the lower half you can blast the log or axle high enough where the triceps can come into play in conjunction with the shoulders and contributing to a stronger lockout.
Liability #5 – Let’s stop right there for now
I’ve already given you 4 big factors in overhead press success and how to improve upon them. Look at your training program and try to plant some of these movements in it to bring up your weaknesses in the overhead press.
Down the line, I will put up another installment in this series on how to improve overhead pressing power. And in this next one, I will show you some thing you have probably never thought of to improve your overhead lifts.
Be sure to sign up for the Strongman Training Newsletter to be sure you know when the next installment in this series comes out.
Whether you play basketball, football or any other power sport, the vertical jump is the ultimate indication of overall body power, more specifically lower body power. Most power sports require short and explosive movements and this is exactly what the vertical jump is. Keep in mind that you cannot jump slowly, you have to be explosive! You see, the athletes that jump the highest usually run the fastest, are the most explosive and are usually the most athletic.
BIG Vertical Jumps!
What else do athletes with big vertical jumps have in common? I would bet money that they have a high level of relative body strength, a low body fat level and a high rate of force development.
Let’s Get Serious
How many fat and out of shape athletes do you know with a 40 inch vertical jump? Not many. Chances are if you do know any fat and out of shape athletes that have a big vertical jump, they probably have a very high rate of force development.
When it comes to improving your vertical jump, most beginners, especially in high school, will improve their vertical jump by simply increasing their maximal strength and relative body strength. These increases in strength come through mastering basic bodyweight exercises like push up variations, pull ups, hand walking and rope climbing to name a few.
Big barbell exercises like squats, deadlifts and heavy pressing will help improve maximal strength. Strengthening the posterior chain is also critical to improving your vertical jump. Exercises like deadlift variations, glute ham raises, box squats, kettlebell swings and upright sled drags will build a strong and powerful posterior chain.
Don’t underestimate the role that strength plays in improving the vertical jump. Strength is the foundation upon which speed, power, agility and all other athletic abilities are built. If you want to see a serious improvement in your vertical jump start moving some serious weight!
While beginners should focus on getting stronger, advanced athletes need to dig a bit deeper.
First off, the athlete needs to determine where they are on the absolute strength to absolute speed continuum. Here is a great video Eric Cressey did describing this continuum.
In a nutshell, if you are more explosive than you are strong, you need to focus on maximal strength, however if you are stronger than you are explosive, you need to focus on reactive training. In order to optimize your performance and to maximize your vertical jump you should fall in the middle of the absolute strength to absolute speed continuum.
While maximal strength is an important component of increasing your vertical jump, athletes who already have a solid foundation of maximal strength should focus on improving rate of force development. This is where reactive training comes in-various jumps, sprinting, and medicine ball throws. For the purpose of this article, let’s focus on the jumping aspect as that will have the most carry over to the vertical jump. Check out my top 10 jumping exercises below to help improve your vertical jump.
Vertical Jump
Start in an athletic position and the hands locked out overhead
Explosively whip your arms down and jump as high as you can
Land in an athletic position
Reset and repeat
Here is a great video by Joe DeFranco
Box Jump (onto Tires)
Start in an athletic position and the hands locked out overhead
Explosively whip your arms down and jump as high as you can
Tuck your knees in to ensure you clear the box
Land in an athletic position
Step down and repeat
Weighted Box Jump
Start in an athletic position and the hands locked out overhead
Explosively whip your arms down and jump as high as you can
Tuck your knees in to ensure you clear the box
Land in an athletic position
Step down and repeat
Box Squat into Box Jump
Start in an athletic position and perform a box squat
Explosively jump out of the hole and onto the bigger box
Tuck your knees in to ensure you clear the box
Land in an athletic position
Step down and repeat
Static Box Squat into Box Jump
Start by sitting on a 12 inch box
Explosively jump out of the hole and onto the bigger box
Tuck your knees in to ensure you clear the box
Land in an athletic position
Step down and repeat
Squat Jump into Box Jump
Hold 10lb dumbbells at your side
Perform a squat jump
As you are landing release the dumbbells and jump onto the box
Land in an athletic position
Step down and repeat
Broad Jump
Start in an athletic position and the hands locked out overhead
Explosively whip your arms down and jump as far as you can
Land in an athletic position and without any rest immediately go into the next broad jump
Squat Jump into Broad Jump
Hold 10lb dumbbells at your side
Perform a squat jump
As you are landing release the dumbbells and jump as far as you can
Land in an athletic position and immediately go into your next broad jump
Heavy Sled Drags
Load a sled up with maximal weight
Lean forward and drive with your legs
Apply as much force to the ground as possible
Drag the sled for 10 yards
Rest to you are fully recovered and go again
Depth Jumps
Start by standing tall on a 12 inch box
Step off the 12 inch box and immediately perform a box jump
Land in an athletic position
Step down and repeat
Putting it All Together
There you have it, a list of my top 10 favorite jumping exercises to help improve your vertical jump.
This article wouldn’t be complete without me telling you how to implement jumps into your training. Start performing jumps on your lower body days directly after your warm up and right before your main exercise. This is important because it will prime your central nervous system for the workout and because your body is not yet fatigued.
Start with the most basic progression of a jump and progress each week or two to a harder variation. It may even take as long as 3 weeks before your athletes really start getting good at certain jumps.
Here is a sample progression I use with my athletes:
Week 1-Box Jump with a running start
Week 2-Box jump from a static position
Week 3-Box Squat into Box Jump
Week 4-Static Box Squat into Box Jump
Week 5-repeat week 2 with a higher box
You have a couple different options here. You can either progress each week to a harder exercise like the example above or you can pick one exercise and perform it week after week but alter the volume and intensity (see chart below). If you have the equipment for this option then go for it, if not stick with the example I provided above. I have had success with both options in the past.
For bounding exercises, perform no more than 3 jumps per set. Make sure you are getting full recovery and then repeat for 3-5 sets. If you are just starting to incorporate jumping into your program start with minimal volume and slowly increase the volume each week. For example, you can do 3 X 3 of broad jumps week 1, 4 X 3 week 2 and 5 X 3 week 3.
It is important to closely measure your volume and intensity. In order to do this I adhere to Prilepin’s Table. For example, say your 1 rep max box jump is 40 inches and all you have is a 36 inch box, you should perform around 5-7 singles for that workout. If your goal is to improve rate of force development, I do not recommend you jump below 70 percent of your 1 rep max.
I hope you enjoyed my top 10 jumping exercises to increase your vertical. Start by implementing a handful of these techniques into your training, or your athletes’ training, they will be come more explosive and start leaping higher and higher.
Of course, if you have any questions about this article, please leave a comment below and I’d be glad to address them and possibly do a follow-up sometime down the road. Make sure you head over to my website, MeglioFitness.com and sign up for my newsletter to receive 3 FREE gifts including a 4 free week program, my performance nutrition manual and an awesome interview with EliteFTS Athlete, Chad Smith.
Thanks.
Joe Meglio
Joe Meglio is a strength and conditioning coach at Zach Even-Esh’s underground strength gym. Joe is a former college baseball player and has competed in powerlifting and written for many national magazines and online websites including EliteFTS.com, Oneresult.com and STACK.com and Today’s Man to name a few. Joe is giving away a FREE 4 week training program and a FREE performance nutrition manual. Claim your FREE Gifts. For more information on Joe Meglio and his unique training methods, check out MeglioFitness.com
