Alexander Garcia Training, 139 Fulton Street #133, New York, NY (2026)

04/16/2022

Congratulations on completing my 14-day challenge! I’ve loved getting to know you, and I’m so proud of each of you for pushing yourselves to be better.

Please share your thoughts on the experience. What challenges did you particularly enjoy? Have you noticed any changes in your performance?

If you need any additional support on your journey to Bringing Your Game To The Next Level reach out any time! I’m always here to help!

04/15/2022

Keeping track of your performance will give you visual proof of how much you've improved and what you need to work on.

Since it’s the final day, we’re going back to day one! Does anyone remember our challenge on day one?

We did 4 fit tests to set our fitness baseline.

Here’s a reminder of the fit tests:

Farmer’s carry

Using either kettlebells or dumbbells, carry 75% of your body weight—half in each hand, with your arms fully extended out from your sides—and walk.

Goal: Cover 250 feet in 90 seconds.

Overhead squat

Stand to face a wall with your toes two inches away from it, raise your arms overhead, and do an unweighted squat.

Goal: Squat without touching the wall with your hands.

Max aerobic speed assessment

Hit the gym and tackle the vertical climbing machine or visit your local football stadium.

Goal: Climb 800 feet on the Versa in under five minutes, or sprint to the top of the stadium seven times (and back down) in under five minutes.

Broad jump

Stand with your toes on a line. Pick a visual in front of you and jump toward that, hammering your arms back quickly as you leap.

Goal: To jump six to eight feet, measured to where the back of the heels land.

Today’s challenge is to re-do these exercises then compare them with the results you got on day one. How’d you perform this time?

04/14/2022

When working towards a goal, we can completely forget that one of the most important parts of exercising is giving our bodies time to recover. Make sure to take your rest days seriously. In order to perform optimally, your body needs adequate time to recover.

Prolonged bouts of stress, caused by lots of intense physical activity, can have adverse effects on the body causing performance to suffer. Stress can also lead to overuse injuries, such as stress fractures, muscle strains, joint pain, fatigue, altered hormonal states, poor sleeping patterns, reproductive disorders, decreased immunity, loss of appetite, and mood swings.

Today’s challenge, schedule a day in your week to rest, then tell us what you’re going to do with your day off!

04/13/2022

Is anyone taking any supplements?

There are a number of supplements to choose from to boost performance and aid recovery. Some include...

Creatine

Creatine is typically associated with bodybuilding; however, creatine does not merely create mass. Endurance athletes can benefit from creatine’s boost in muscle recovery. This amino acid supplement is being studied for its potential to help the body use its oxygen more efficiently during exercise by improving heart rate, sweat rate, and how the body distributes water.

L-Glutamine

The amino acid glutamine is naturally produced in the body. However, when under stress the body may not be able to reach the increased demand. Endurance athletes put a lot of stress on their bodies and performance can suffer. Adding glutamine to your supplement plan can prevent damage done to muscles due to a loss of glutamine. By supporting your muscles, you can endure more and boost your performance overall.

Beta-Alanine

Beta-Alanine has been shown to improve performance and delay fatigue during high-intensity activity. This amino acid derivative has been shown to increase intramuscular carnosine content, which can enhance the body's ability to delay fatigue, improve exercise performance, and increase training volume.

Before starting a new supplement, you may want to first consult with your doctor. If you think your performance can benefit from supplemental use, do your research to make sure you’re a good candidate.

Today’s challenge is to take some time to research supplements, then share what you find with the group. If you already take supplements, tell us what you take and how it makes you feel. The goal is to share some knowledge with one another!

04/12/2022

We’ve already discussed the importance of hydration and fuel for training and recovery, and sleep is just as important. You may not equate sleep with performance, but the best thing for recovery is adequate rest!

When it comes to maximizing your body's ability to rebuild muscle tissue, nothing comes close to eight solid hours of sleep. Intense activity depletes energy, fluids, and breaks down muscle. Adequate sleep makes you faster, boosts your coordination, strengthens your mental strength, and increases the intensity of your workout.

I think everyone will enjoy today's task, make it a point to get more sleep tonight! Feel free to take a power nap if you can’t get in a full night's rest. Make getting enough sleep part of your regular routine.

How much sleep do you get on average every night? Does it feel like enough?

04/11/2022

Are you ready to balance your muscles, get conditioned, and torch fat? Today’s challenge is a 10-minute total-body conditioning workout.

The goal is to perform each exercise for one minute, with a minute rest in between, using a weight that is 30% of your one-rep max for that lift. If your form falters, lower the weight.

-Front squat to overhead press

-Plank walk

-Barbell burpee

-Reverse crunch on a bench

-Wide-grip lat pulldown

Bonus challenge: If you have more than 10 minutes, go for three rounds! Let's get to it and don't forget to share some words of encouragement with the group.

04/11/2022

A Good Man is loving and passionate, but most importantly, he is strong.

As a lifelong competitive boxer and professional champion, I have learned what it takes to build the necessary mental, physical, and spiritual strength to become your strongest self inside and outside of the ring.

With that strength and now as a coach, I have been able to pass that same power on to countless clients seeking to create a better world for themselves and those that they love most.

If you are ready to lead yourself and those around you as the Good Man you really are, please DM me the words “Better World”

God bless,
Alex

04/10/2022

How’s everyone feeling now that we’ve passed our halfway point?

Today we’re going to discuss the importance of mixing up workouts.

First, let’s talk for a moment about muscle memory. Muscle memory is the body’s response to frequent repetitive movement, which accounts for certain movements being mastered when done repeatedly.

To get around this mechanism, you need to confuse your muscles. Muscle confusion, by changing up your workouts, can produce significant results for an athlete. To get the most out of your workouts, change your routine every three weeks.

You can work the same muscles in many ways. For example, if you’re using a leg press machine, switch it up with squats. You may also want to change up your rep range. Another option is to reduce weight and increase reps. The key is to implement some sort of change.

How long have you been doing your current routine?

Today’s task is to map out a new routine and share it with the group.

04/09/2022

One of the best ways to improve athletic performance is to repeat the same movements to help improve coordination, speed, and power.

Here’s a list of agility drills to perfect your foot speed and refine your technique.

Dot Drills:

-Place small "X" marks with tape in on the ground in a pattern of a Five on a Dice.

-Begin with a warm-up and jump from dot to dot with both feet at a time.

-Progress to one foot hopping and follow a specific jump pattern.

Forward-Backward Sprints

-Set up two markers about 10 yards apart.

-After a dynamic warm-up, sprint forward from the first marker to the second.

-Stop at the far cone and run or jog backward to the start.

-Stop and quickly accelerate in a sprint back to the far cone.

-Repeat 10 times.

Tuck Jumps:

-Stand with feet shoulder-width apart and knees slightly bent.

-Bend your knees and powerfully jump straight up, bringing your knees toward your chest while in midair.

-Grasp your knees quickly with your arms and let go.

-Upon landing, immediately repeat the next jump.

Plyometric Jump Box:

-Stand behind box and squat, placing palms shoulder-width apart on the floor in front of feet.

-Jump feet back into full plank position.

-Quickly jump both feet forward to the hands.

-From a squat position, jump onto the box (step closer to box first if necessary).

-Jump back down from the box and repeat.

-Do 14 reps.

Today’s challenge is to choose at least one of these drills! How many can you do? Share with the group!

04/08/2022

Yesterday we talked about the importance of flexibility. Today I want to discuss the difference between dynamic and static stretching.

Dynamic stretches are essentially a pre-workout warm-up involving movement. You want to start your workout or training with a few dynamic stretches to get your blood circulating to the joints and muscles you are about to use. This will enhance performance and reduce your risk of injury while working muscles.

Static stretches, on the other hand, should be completed following your exercise activity. Static stretches are designed to be held to increase flexibility and prevent injury.

Today’s challenge is to incorporate a few dynamic and static stretches into each of your exercise routines. Do you already practice dynamic and static stretching? If so, try some new ones, and share your method with the group!

04/07/2022

The maintenance of pain-free and independent movement is highly dependent upon flexibility, but it’s often an overlooked component of fitness routines.

Muscle elasticity and length, and the nervous system are two components of flexibility that can be positively impacted by regular flexibility training. Ideally, flexibility training should be done 5 times a week.

The key benefits of flexibility include:

-Improved aerobic fitness training, muscular strength, and endurance

-Improved performance of daily activities

-Improved performance in exercise and sport

-Enhanced joint health

-Prevention of low-back pain and injuries

-Relief of aches and pains (particularly in the muscles exercised)

-Relief of muscle cramps

-Relaxation and stress relief (mental and physical)

-Decreased risk of injury due to more pliable muscles

-Improved posture and balance (minimizes stress on the spine)

Today’s challenge is to try incorporating new stretches into your routine, or really up your game by joining a yoga class! Share what you decide to do in the comments below!

04/06/2022

How often do you participate in cardio workouts?

No matter what activity you want to improve in, everyone needs cardiovascular conditioning. First and foremost, cardio is essential for enhancing endurance. Cardio workouts also help build your aerobic base, which improves recovery from explosive movements.

Cardio workouts train the heart, which is important for your sport and long-term health. When it comes to doing cardio, the options are limitless. Go for any activity that interests you!

Recommended cardio exercises for athletes include:

-Interval Training. This consists of short, intense bursts followed by longer lower intensity spurts. For example, do an exercise intensely for 3-5 seconds and follow it with 20-40 seconds of rest. This is similar to the work performed by a football player during a game, where you work hard during a play, and then have a short recovery period before the next.

-Sled Work. Pushing or pulling a weighted sled is a great way to prepare for the conditioning needs of sports like football and wrestling. It's especially great to do it in a group of four to six athletes. Repeat 10-12 times, alternating a push set with a pull set.

-Circuits. Choose 8 to 12 exercises that engage a variety of muscle groups. Perform 10 reps of one exercise, followed by a short recovery before moving to the next exercise.

Today’s challenge is to up your cardio game. Share with the group what you currently do for cardio and how often and come up with one new idea for increasing your cardio routine.

Alexander Garcia Training

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