Tuesday, April 17, 2018

My Top 3 Exercise "Playlist".

I often get asked what my favorite exercises are, and while there are too many great exercises out there to choose from, if I had to narrow down my favorites, these would make the top 3 list!

1. Deadlift:

In my opinion this is hands down the best exercise you can do. It requires a lot of coordinated muscular effort to perform properly, is fantastic for strengthening the entire backside of the body and torso and requires no special equipment – just a bar and a bunch of iron plates. In addition, the deadlift is a very safe lift to perform as missing a deadlift has far fewer potential dangers than missing a squat or bench press. Plus, there is just something raw and awesome about ripping a heavy barbell off the ground!

2. Pull-Up:

The pull-up is king of the upper body exercises as far as I’m concerned. I see way more people opting for the easier to perform pulldown. Pulldowns will not give you the same mid- and upper-back development as the pull-up. If you want to jack up your pull-up numbers here’s a simple plan. Test your max number of reps. Now do a set of half your max in-between sets of all your other exercises in your workout. If you can only do 4 pull-ups in a row, do a set of 2 between sets of all your other exercises. If you have 20 sets of exercises in your training session, you will end up knocking out 40 pull-ups throughout your workout. Do this for a few weeks then retest your max, you’ll be pleasantly surprised!

3. Kettlebell Clean and Press:

The kettlebell clean and press can be performed with 1 or 2 kettlebells and is one of the biggest “bang for your buck” kettlebell exercises you can do, as it works almost every muscle in the entire body. Kettlebells are a great addition to any strength and conditioning or fitness program and can be used almost anywhere. Sometimes I drag a kettlebell or two to the park and do a lighter weight conditioning workout outside if I want to get out of the gym for a bit. Kettlebells are great to keep at your house too in case you can’t get to the gym and need an efficient and effective full-body workout.

While these are the exercises that made my top 3 list, I certainly wouldn’t neglect exercises like squats, various presses and pulls, and direct abdominal work; but putting a lot of hard work into my top 3 favorites will provide huge improvements in your strength overall.

Stay Strong AND Healthy!


Wednesday, April 11, 2018

My Appearance on the Grappling Central Podcast.

Huge thanks to my buddy Ryan for having me as a guest on his show the Grappling Central Podcast!
Ryan’s Strength & Conditioning coach Scott Shetler joins the show to talk about catering your lifting to meet your grappling needs, the impact of time limits on athletes, cardio vs muscular endurance and nutrition.
Click here to listen now:

-Changes in strength training over time
-Why he enjoys working with Jiu-Jitsu athletes
-Formulating sport specific training for Jiu-Jitsu
-Why strength training is so valuable for grapplers
-Strength IS a factor
-The impact of time limits on athletes
-Cardio vs muscular endurance
-Why he doesn’t believe in static stretching or prolonged warm ups
-Building physical preparedness
-The Pummel
-Being a Vegan athlete
-Kettlebells for grapplers
-His books and consultations
-Books mentioned in the interview: The 5 Rings and Dokkodo by Miyamoto Musashi

Wednesday, April 4, 2018

Indian Club Training Tips for Grapplers & Fighters.

In this video I present some of the Indian club training exercises I have found to be beneficial for shoulder strength and health for the combative athletes I work with at my gym. I incorporate both light and heavy clubs into our training program as both offer great benefits to the combat athlete. These exercises are a must for shoulder health, strength, and mobility. I hope you enjoy this video and please leave any questions or suggestions for future video topics in the comments section below.
Click video below to watch now:

Be sure to subscribe to my YouTube channel for updates on future videos. Stay Strong AND Healthy! -Scott scott@eptsgym.com