5 Quick Steps to Get Explosive as F@#%

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!

Charity Turnout and 5 Secrets to Bigger Arms

So this past Saturday was our first charity event at Tutela Training Systems, LLC. I’m excited to say that we had a great turnout and raised close to $500 for St. Jude’s Children’s Hospital. Like I said before, there is nothing more I hate to see than sick children. So I was really pleased to have the turnout we did!

On top of raising money for a great organization, we had a great day of training.  The workout consisted of full body training which included goblet squats, RDL’s, lunges, medicine ball slams, the prowler sled and a little competition to finish the day off.

I am extremely grateful for all who participated and wanted to thank everyone involved for helping us raise money for a great cause.

This all went down at our new and improved facility located at 1057 Raritan Rd. in Clark, NJ. So as you can imagine it was a crazy week of moving the gym and setting up for the event.

Now that I am back in the lab and had some time to think, I wanted to share with you guys 5 secrets to building bigger arms. I received a few questions recently on developing bigger guns, so I thought it would be fitting to let you guys in on my 5 secrets on how to do so!

So lets get to it…

1. Back the fu@*ing weight off on curls: Most guys use a weight that is way too heavy on curls. In order to move that weight an inch, they have to swing their hips like Ron Jeremy to get the weight up. That won’t do anything for you besides blow out your back. Use a weight you can handle with strict elbow flexion and extension. Come up explosively but make sure to control the eccentric phase back down to full elbow extension. This will help keep the tension on your biceps and create a much better stimulus.

2. Use a neutral grip on dumbbell presses: By a neutral grip I mean your palms should be facing each other and your elbows should be tucked in towards your body. This will put much more emphasis on your triceps and will also be much safer for your shoulders. You can use them on all horizontal and overhead dumbbell presses.

3. Row heavy: Going heavy on different row variations will certainly pack some size on your biceps. Using a heavy weight that you can handle for 6-8 reps is one of my favorite things to do. Just make sure you maintain good form, if you can’t the weight is too heavy.

4. Do proper chin-ups: Most people usually have shitty form on chin-ups. Even though chin-ups are great for your lats, they are also incredible for slapping some muscle on your biceps. To do a proper chin-up you want your chest to come all the way up to the bar followed by full extension of the elbows. That will ensure you are going through the full range of motion and will help those pipes grow. As well as your lats. If you are too fat or weak to do chin-ups properly then it’s time to get your diet in check. But for now you can use pulldowns with a chin-up grip.

5. Use thick bars and/or Fat Gripz: Last but certainly not least, using thick handled bars or Fat Gripz are a tremendous way to get those 22” pythons. You can use them for any of the exercises I mentioned above to start. Thick bars are not just for developing hand and grip strength but forces your body to recruit more muscle fibers to complete the task. They are great for real world strength and muscle. If you train at a public gym, then you probably won’t access to any thick bars. Trust me, grab a pair of Fat Gripz and keep them in your gym bag. You will thank me later.

So that’s it guys. I hope you enjoyed this post and start implementing these 5 secrets to bigger guns right away.

I am excited to hear your feedback. Hit me up on social, email me or drop a comment below to let me know your progress.

I’m looking forward to hearing from you!

The Date is Set!

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!

Giving Back

A Great part of my job is having the ability to give back. Helping people live better lives.

Recently I started giving to charity by becoming affiliated with an organization called Sweat Angels. Sweat Angels donates a small amount to a different charity organization each month for every Facebook check-in to TTS.

This made me think that I can be doing more for charity. So Next month, I will be hosting a charity event at TTS. We will be having a 90 minute training session where you will receive information on how to build muscle, lose fat, get stronger and become a better and healthier you. With that, 100% of the proceeds will be donated to St. Jude’s Children Hospital.

There is nothing more I hate than seeing sick kids. And I’m sure there is nothing more that you hate either.

So join us in October to educate yourself on proper training and nutrition, and help out children and their families.

Be sure to subscribe to our website by entering your name and email on our home page so you don’t miss the date of this awesome event!

Talk to you guys soon!

The American Epidemic

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…


Let me repeat that!


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!