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What’s up guys? I hope everyone has dominated their training week and has a lot of fun planned for the weekend.

I wanted to wrap up the week by giving you a quick post on how to develop explosive power without overcomplicating things.

So first, what is power?

Power is strength x speed.

Basically it’s moving a load or generating force as fast as possible.

So how do we train for that at TTS?

1. Get strong first: If you’re weak you can’t be explosive. You have to build a foundation of strength first. So for the first 12 weeks of your program focus on increasing your numbers on big compound movements. Squats, deadlifts, presses. Once you’ve developed enough strength you can start training for power.

2. Jump: Once you’ve built your foundation you can start jumping. It’s a fundamental human movement that we are designed to do. Add in jumps prior to starting your workout, but after your warm-up. Keep reps low here, about 1-5 for about 3-5 sets. Use box jumps, vertical jumps, broad jumps, DB squat jumps and other variations. You’ll want to do them when you are in your freshest state to generate as much force as possible, that’s why we do them prior to our strength work.

3. Throw: Throwing heavy shit is another great way to develop explosive power. Go outside and start your workout by throwing heavy med balls, kegs or objects alike. Throw soccer style, overhead, from the chest or with a rotation. The set rep scheme can be the same as the jumping rep scheme. Keep it short, explosive and before your strength work for the same reasons mentioned above.

4. Sledgehammering: Beating up a large tire with a sledgehammer is one of my favorite ways to work on power development. You can do it with the reps/sets mentioned above if you have a heavy sledgehammer or use it as a finisher to get a little more of a conditioning effect. In that case do about 3-5 sets with 30 sec on and one minute off. Just make sure you have enough room for obvious reasons. This is also a great way to increase your punching power if you are a combat athlete.

5. Sprinting: I’ve said it 1,000 times before. Sprinting is one of the best exercises on the planet. Another fundamental human movement that will get you explosive as shit when used in short distances (10-40 yards). If you want to get powerful you need to sprint. Period.

So there you have it guys. My top 5 ways to become one powerful MoFo. Start adding these exercises to your program today and I guarantee you will be a heavy hitter in no time!

Catch you guys on the next one!

So a couple weeks ago I told you guys that Tutela Training Systems is going to be holding a charity work out in October with 100% of the proceeds being donated to The St. Jude Children’s Hospital.

Well we are excited to announce that the event will be held at Tutela Training Systems’ NEW LOCATION, 1057 Raritan Rd. Clark, NJ on Saturday October 3rd. You can sign up for one of two time slots. 9-AM or 10:30-AM.

Remember that there is limited space available and the groups are filling up fast!

You don’t want to miss this event. Not only is it a great cause, but you will be getting a ton of information!

You can expect from this event…

1. A great workout with exercises never before seen

2. Learn the truth about fat loss and how to keep it off

3. Learn how to maximize your potential for real strength and muscle

4. An intense and motivating environment

5. Coaches with nearly 10 years of experience transforming high

school and college athletes as well as hard-working everyday people!

This is an event you do not want to miss. You receive all this valuable information plus get to give back to a great cause.

The cost of this event is a $25 donation with 100% OF THE PROCEEDS BEING DONATED to St. Jude.

If you are as fired up about this as we are then please email chris@tutelatraining.com or call 908 868 6158 today to reserve your spot.

Thanks guys and I can’t wait to see you on the 3rd!

Back in 2006 I got into the business of training people to help get them bigger and stronger. I still love that about the business, but I have certainly evolved over the last nine years.

 In addition to strength and performance I have become extremely passionate about helping people become the best version of themselves. I not only want to help athletes become a dominant force in their sport, I want to change the way people view health, fitness and success.

It’s extremely unfortunate that most people look at a good diet and exercise as a chore. That it’s too hard to keep up with, there’s not enough time etc.

That is all BULLSHIT

Those are all simply alibis that we create to justify bad habits. We are all creatures of habit, and the problem is most of society has the habit of being lazy and unconscious about what they are putting in their bodies.  And it becomes much more difficult to break the bad habits when everything you see is trying to suck you into eating their shit food.

On a road trip I took to North Carolina this year, I took notice to how many fast food restaurants are on interstate highways. It was disheartening to see how many people were consuming that crap and what’s worse, they were feeding it to their kids.

Aside from being uneducated on health and nutrition, a large part of the problem is being undisciplined and always looking for something “quick and easy”.

Well, let’s take a look at where “quick and easy” has gotten us. Check out this statistic by the CDC…

¾ OF AMERICANS WILL DIE DUE TO DIET RELATED ILLNESS.

Let me repeat that!

¾ OF AMERICANS WILL DIE DUE TO DIET RELATED ILLNESS!

That is ABSURD!

So 75 out of 100 people will die due to lack of self-discipline and poor habits. Because they wanted something quick and easy.

And I don’t buy the “I don’t know what to eat” shit.

Because it’s extremely hard to believe that someone cannot tell me that broccoli is a healthier choice than cookies. 

And speaking of cookies, did you know that refined sugar not only leads to diabetes, but feeds diseases like cancer? Cancer thrives on sugar and the American diet is consumed by it. Along with processed carbohydrates, trans fat, preservatives, hydrogenated oils and plenty of other crap.

Now I’m not saying that if you eat pizza once and a while you are going to die. But when the majority of your diet consists of processed foods and high amounts of fat and sugar your chances of getting ill are much greater. And that is extremely unfortunate because we are losing our loved ones way too early to something that may have been avoided.

I don’t mean to be depressing but it is true. And here is the good news… YOU are in control. That’s right, YOU. Not your mom, husband, aunt, boss or anyone else. YOU have the power to choose, to break the chain, to not be like everyone else, to set an example for your children, to spread the message about health and fitness. YOU have the power to look great and feel better and live the life you’ve always wanted.

 Eating shit foods give you a moment of instant gratification but you feel like shit immediately after. Leaving you depressed, tired, lazy and holding you back from living the life you’ve always wanted.

How would you like to do more? Travel more? Meet more people? Have enough energy to play with your kids? Live longer? Be stronger? Look great? Feel great?

Believe it or not but a lot more doors will begin to open if you start paying close attention to nutrition and training. This all starts with making a few small changes to break the old habits and create new ones.

If you’re with me this far and wondering how, start with creating an action plan. This is an essential component that is always overlooked. As the old saying goes if you fail to plan you plan to fail.

 Create a plan for 6 weeks and that is a great start. What foods will you eat in that time frame? When will you cook to prepare your meals for the week? How much exercise will you shoot for in a week? What time will you exercise?

All of these questions need to be answered so you have a plan. Without one you are sure to fail. And I feel it is my responsibility to make sure you know that.

Once the plan is created you need to take MASSIVE ACTION. Otherwise your plan will be useless. Start to fill your fridge with fresh fruits, vegetables, lean proteins, unprocessed carbohydrates like rice and potatoes, nuts and that is a great start. You can build from there.

Grab some olive and/or coconut oil to cook with and you are on your way!

Don’t forget that diet soda and juices are just as bad as anything else. The artificial sweeteners are linked to diseases like cancer as well. So throw out all that shit. Water is the only way to go.

The only exception to the rule is coffee. Just drink it black or with almond milk. No sugar, sweeteners aside from Stevia (a natural sweetener), or creamers.

You’ll be amazed at how desensitized your taste buds are and how much better foods that we are meant to eat will start to taste. You’ll have a true appreciation for real food.

After you get in the groove and start to feel better it will start to become routine. And that is key. I know that when I don’t train or I eat like shit I feel like shit and can’t wait to get back in the gym. And I’m no better than anyone else, I just created habits after years of putting in a lot of work.

Let’s fight obesity and diet related disease together. PEOPLE ARE DYING! And a lot of heartache can be avoided by living a healthier lifestyle. Break the chain and fuck the norm.

Because the norm is killing people.

Let’s move AGAINST this epidemic.

Create your plan today and let’s move forward together.

Now get off your ass and get to work!