Hostyle Conditioning

Hostyle Training

IDFA Ottawa Gatineau Classic bodybuilding and figure

How to Build An Award Winning Physique

First, off I’d like to congratulate my two physique competitors Natalie and Laura on their big wins this weekend!  Natalie ended up placing 1st in Masters Physique and 2nd in Open Physique, while Laura rocked out an impressive 3rd place in the bikini division.  You guys are awesome and I’m so proud to be your coach for your journey into bodybuilding and competitions. In light of this weekends activity, I just have to say that unlike many others in the[…]

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Orleans Athletics

Your Sport Specific Training is [email protected]

John Twirt and Matt Clod were two young hockey players with dreams of playing pro. Their parents supported their desires with year-long hockey programs, along with the endless ice time and hockey camps, one after another. Everything was going fine until they reached a certain level of play.  Their troubles began in PeeWee where they were constantly getting hurt from minor injuries and they were gassed after practice.  One of their coaches, Sean Notsofar noticed their skills needed some work[…]

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Building your back strength to reduce injury

Deadlifting Your Way To A Rock Solid Back

Steve was a big bodybuilding enthusiast and thrived on a steady diet of squats, deadlifts, big pushes and pulls as a mainstay of his programming.  During one session at the gym Steve was pulling some heavy deadlifts for repetitions, while onlookers gawked at the amount of weight he was using and one individual seemed overly concerned. Steve had just finished a set of 405 pounders and set the weight down under control with a large thunk upon the heavy matted[…]

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strength for muscle size

The Best Workout for Size

Bill and Ted were two young bucks that loved hitting the gym on a weekly basis.  They loved the feel of feeling their biceps burn from a good set of curls and their pecs flair up with blood from a couple sets of 10 on the bench.  But overall they weren’t satisfied with their overall size.  They’ve been hitting the gym steadily for several months in a row now and they’d gotten a little shape to their bodies, but not[…]

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dynamic effort training for powerlifting

Max Velocity – Faster Lifts = Bigger Lifts

One of the key implements in training programs is how fast you can move the bar or a concept we call Dynamic Effort or Speed Training.  For those of us that are “grinders” or have the ability to generate force over a long period of time, generally one of the limitations in our training programs is the ability to generate force really, really fast.  Now this doesn’t mean that “grinders” are weak, it just means our nervous system isn’t as[…]

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chronic back pain

Lower Back Pain Sufferers Need This

You wakeup every morning and rub your eyes as you lie lazily in bed.  The alarm chirps at you once more and you slowly swing your legs out of bed.  You reach up and stretch while your back screams in agony at the sudden movement.  You try and stand up and your back goes full DEFCON 1, slamming you back down into your bed in pain.  Sound familiar? Chronic low back pain plagues millions and millions of people every year. […]

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weight loss Orleans

Sustaining Your Weight Loss Efforts

Weight loss, fat loss, looking great naked or whatever you want to call it all requires the same elements.  But why do so many people struggle with this persistent nuisance?  Out of 100 people that walk into the gym almost 90% of them are concerned with this problem.  So how do we combat it?  What is the big SECRET behind weight loss.  Well, to be frank, consistent weight loss requires you to be focused on your long term goal and[…]

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Sport specific training orleans

Kickass Youth Training – The Dividing Line in Youth Athletic Success

Just the other day Curd and I were chatting about different levels of motivation of different people and all of a sudden realized that those who get it, I mean really get the “why” in training are those who have to work their asses off to get better.  You see it’s not the athletes that have an easy time with their journey in sports and athletic endeavors that really see the big picture when it comes to strength and conditioning. […]

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nap time sleep is recovery

The Most Vital Training Component You Are Not Doing

You know what one of the most important, but most neglected form of your training program that you’re not doing.  Sleep.  Sleep is one of the most crucial things that is holding you back from making the great gains you so desire, both in terms of loss of bodyfat and muscle gain. It’s kind of fascinating because you will have to sleep eventually, it is simply unavoidable.  However no one really knows why we have to sleep. And believe me,[…]

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central nervous systems role in trainiing

Respect for Heavy Weights – Singles, Doubles and Triples

You know as a bodybuilder for most of my career I never had as much respect for the amount of quality work that powerlifters put in doing heavy singles, doubles and triples.  Well, all that has since changed immensely in performing my first powerlifting show.  Honestly, doing those heavy lifts wasn’t so much about the lifts themselves as I’m a huge fan of all the movements.  The bench, deadlift and squat are bread and butter exercises, but I found that[…]

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