Intensity In Your Workout

Intensity In Your Workout

How hard are your workouts ? Intensity is one of the key elements to a workout that will get you to the next level. Whether it’s a college athlete trying to go pro or a bride wanting to fit into her wedding dress. Whatever your motivation might be work hard,smart, and with intensity!

Going into the gym you mind set should be to attack your workout. For most everyday working people you only have 1 hour to workout a day and you can’t waste it talking with people in the gym. You also can’t afford to not put your all into your workout. I’m not saying workout hard until you pass out, that would be silly. Take a break when you feel it is necessary, but once you catch your breath go back at it again. Actually, taking a break can be a good thing for people wanting to improve their conditioning. By taking a rest you are slowing your hear rate down. When you hop back in your intense workout you are speeding your heart rate back up. Slowing then speeding the heart rate up is great for people wanting to lose weight. It is also good for people who want to be in better shape. For example, most basketball games are stop and go. Stop on a foul shot, then go on the make or miss of the shot. If you think of the body type of most basketball players they are slim, with the exception of a few. Also, a very high percentage of them are in good physical condition. A lot of this has to do with high intensity workouts. Pushing yourself to levels you thought you couldn’t reach and at times till exhaustion. Hard ? Maybe so, but the reward of the work you put in is worth your result.

I recommend pushing yourself in your next workout to an uncomfortable level. It will be challenging, but your body and mind will soon adapt to the intensity of your workouts. Your workout on day 30 will feel a lot easier than your workout on day 1. This is because you’ve trained your body with a high intensity mind set for a month straight. On another note, make sure you are taking care of your body away from the gym. Doing proper recovery and practicing good eating habits is a must. Things such as stretching,icing, and foam rolling will be critical to continue intense workouts. Furthermore, workouts, recovery, and proper diet will help you reach your fitness goal.

Go hard and show intensity!




Lifting Heavy Weight, Good or Bad ?

Lifting Heavy Weight, Good to Bad ?

How do you feel about heavy weight lifting ? Is it good or bad ?

If you are looking to get jacked up, heavy weight lifting is for you. When I was in college the football players were always the biggest guys on campus. They were also lifting heavy weights. Most of the time when you are lifting heavier weight you are doing more sets and less reps. This form of lifting can be beneficial for the individual who wants to bulk up. Another thing that can come along with lifting heavy is injury. The most common injuries I’ve heard people speak of were the elbow and shoulder. If you encounter these injuries rest you body and see a doctor. Please take caution if you want to begin lifting heavy weights. It’s bests to have a spotter or friend lift with you. Having a spotter or friend can help prevent serious injury or accident.

Lifting lighter weights also has it benefits. If you are looking to become more toned and cut then lighter weights is for you. Not saying you don’t need to challenge yourself and work hard, but you don’t need to lift like a body builder. Basketball player’s would be the type of athletes to use this form of weight lifting. This keeps them strong and helps prevent injury. It can also help increase your muscle endurance allowing you to perform longer than others. Just like heavy weight lifting, you can also hurt yourself lifting light weights. I still recommend having a spotter or a friend to workout with.

The debate can go on forever over whether or not you should lift heavy or light. The truth is you should do which ever one best suites you. Whatever you do work hard and smart!

Feel free to comment below to add you thoughts or concerns.



Work Out vs Recovery

Work Out vs Recovery


          To be good at your craft you have to put a lot of work in. It’s a huge commitment and takes a lot of dedication. The wear and tear on your body from working out over time can cause you injuries if not treated properly. That proper treatment as we know it is called recovery. Workout and recovery are two important components of athletes that keep us at our best.

            To be able to compete with the best athletes you have to be a competitor. That means putting the work in when you don’t feel like it and others are sleeping. Moving along, every athlete is different and some have more talent than others. That shouldn’t hinder you from working hard in each of your sessions. I feel as a sportsperson you should work out a minimum of 4 days a week. I feel 5 to 6 days is standard. You should always give yourself at least a day or two to rest so you can recovery. For example, Kobe lifts weights four days a week. On Monday and Thursday he does upper body. Then on Tuesday and Friday he does lower body. Four days a week of weight lifting is good. This is my recommendation for players of any sport. Wednesday, Saturday, and Sunday can be good days to do your recovery and small cardio strength training. Things such as push up’s, abs, etc. Moving forward, aside from Kobe’s weight training he plays basketball 5 days a week. On 3 of the days he does only individual workouts. Things such as ball handling spot up shooting, cone drills, etc. On the other 2 days he plays pick-up basketball. Even though he plays games on these days he will still come to the gym early or stay after to get some extra shots up. After each day of basketball and training he will stretch as a cool down. This would be a good regiment for players in their sport. This allows you time to get better, play in games, and rest the body. Although this is hard work, it is all worth it in the long run.

            A part of every competitor’s life that should not be ignored is recovery. This is the thing that will give you longevity and help you to perform to the best of your abilities. After a long week of working out everyone should do proper recovery. Things such as icing, heat, cold tub, massage, stretching, etc. I know the cold tub is something that is commonly used with basketball and football players. When I was in Australia playing basketball I would ice bath at least 2 days a week. I would do Wednesday and the night before game day. I always felt that this made my legs feel fresher allowing me to perform at my peak. Although I did the ice bath I still did other recovery methods. I would always make sure to get a proper warm up and stretch before practice. I would also do a cool down and stretch after practice which is probably more important that the stretch before. Another one I like to do is a bag of ice. You can ice the body 20 minutes on and off for as long as you’d like. Sometimes it is good to do hot cold on sore and aching body parts. That method I have found to be very helpful to me during my recovery periods. To wrap it up, always remember to recover after a long week of working out!


Thank you for reading my blog and stay tuned for more workouts and article posting.


God first and God bless!

Finding Your Motivation to Workout

Finding Your Motivation to Workout

            Finding your motivation to workout can come from anything. Whether it’s a lady wanting to look good for a wedding dress or to simply look good for an upcoming cruise. There are no boundaries when it comes to finding your motivation to workout. Whatever your motivation might be take it and go hard!

            The biggest issue or excuse that people have with working out is time management. A lot of people have 9 to 5 jobs and a family. For example, a mom has to work from 9 to 5 then be home on time for her kids when they get off the school bus. After that she has to cook, feed the kids, and get them ready for bed. By then it could possibly be 8:00 p.m. leaving her with little or no time to workout. If this is your situation I would like to give you some helpful tips. First of all I would try to focus on only working out 2 to 3 days a week starting off. Setting a high number of days to workout out may not be attainable in the beginning. Also, every workout does not have to be an hour long. 30 minutes is more than enough time if you go into the gym with the mind set of working hard. That means not watching tv, talking on the cell phone, and talking with gym members. Remember this is your only time of the day to workout and this time is important for you to achieve your goals and live a healthier life. I’ve noticed when I go to the gym a lot of people workout on their lunch break for 30 minutes. This gives you 30 minutes to workout and 30 minutes to shower and get ready for work. Another option is to find a close friend or family member to watch your child once a week. This will allow you to complete your second workout of the week. A third workout can be taking your children to the park on a Saturday and playing with them. I hope these tips help you on your road to a healthier lifestyle.

            Moving along, to my people who say they don’t workout because they don’t have the energy and their body feels broken down. The reason your body feels broken down and low on energy is probably because you are not working out. Often I hear people speak of how they have more energy since they’ve started working out. If your body is custom to not being active, then it’s a good chance you well feel totally out of shape when participating in physical activity. Working out may be hard in the being, but once you get in shape the workouts will become enjoyable.

            I hope you enjoyed reading my shorten blog. No matter what your situation is don’t think you aren’t capable of being a fit being. Mind over matter!  YouTube Video ((Check out my workout!))

Physical Appearance vs. Physical Shape

Physical Appearance vs. Physical Shape

                In my opinion this is the most interesting blog I’ve written thus far. I’m here to discuss the difference between physical appearance and physical shape.  I think at times people get the two confused and I’m here to clear it up! When you see a person with a great looking body it’s obvious that this person’s physical appearance is eye catching. The thing you can not determine from a person’s physical appearance is their physical shape.  You may have a person who is built like a body builder but can’t run 1 mile without taking a break. On the other hand you may have a person, who doesn’t have a spectacular body, but you step on the basketball court and he’ll give you 40 points any way you want it. I’m not saying one is better than the other because I think they are equally important and would love to see us all obtain both.

                One thing is for certain, a proper lifestyle and nutrition is going to be the most important ingredient when trying to achieve physical appearance or physical shape.  I’m not going to go into detail of what you should be eating, but we all know the 99 cent menu isn’t the healthy choice. A lot of people workout very hard and complain about how they aren’t seeing results.  The first thing you should take a look at if you are having these concerns is your diet. If you’re making the appropriate change in that department I’m sure you’ll see the results you’re looking for. On your path to achieving physical appearance and physical shape I wish you the best of luck.

 Thank you for taking the time out to read my blog and your support is greatly appreciated! <~~May not be built like most guys you see at your local gym, but he is in great physical shape. 

Improving Your Game.

Improving Your Game


Hard work is definitely a key ingredient to success. Working smart is equally important. Athletes can go into a gym and train for hours, but it is important to do it the right way. What’s getting up 500 jumps shots if you are using improper technique ? The same laws apply to weight lifting. Too often people lift weights in the gym with improper form and injure themselves. It’s better to ask a personal trainer or a well educated person about the usage of proper weight lifting form. In addition to using proper form not only will you be less prone to injury but you will maximize your full potential in training. Each time you step in your training facility you want to make sure you get the most out of your workout.

 Moving along, in the last blog I wrote I spoke about the TRX, resistance run, etc. To give you a visual of what these things look like I posted a YouTube link of my training sessions from this past week. At this time I would like to thank you from reading my blog and God Bless.   <~~~ YouTube Clip!



Train Like an Athlete

Train Like an Athlete

            Today workouts are heading in a whole new direction. There are a wide variety of workouts you can do in order to train like an athlete. Things such as the TRX, Vertimax, Sled Pulling, and Kettlebells. The four workouts I have named above are some of the best out there and you are sure to see great results if you push yourself.

                Speaking from a basketball point of view I feel that a lot of players are ignorant to the fact of how to train the right way. Too many times I have seen basketball players training like body builders and the two do not go hand in hand. I am one of those athletes who used to train like I was on the weight lifting team and I wasn’t getting the results that I wanted. I’m not saying flat bench, squats, and things of that nature aren’t important because they are a vital part in fitness workouts. I just feel there are a plethora of workouts you can do in order to take your game to the next level. Also, doing the same routine time and time again can cause you to plateau. You will not lose anything, but at the same time you will not gain either. It is important to switch up your workouts in order to shock your muscles. I have my days where I lift heavy and work on my explosiveness. I also have days where I will do more body weight training with things such as resistance bands, medicine balls, dumbbells, etc. It’s important to find a common ground for the two and constantly keep the body guessing. By doing this and shocking your muscles you will see results. It should never get to a point where your body never gets sore anymore from weight training. If that is happening to you then chances are you aren’t training hard or you aren’t switching up your routine enough. If you want to know more about how to train like an athlete it would be a good idea to browse the web. Search TRX, Vertimax, Resistance band, Plyometrics, and things of that nature to get a visual of what I’m talking about.

                Athletes! Don’t let your sport be your only form of cardio conditioning. For example, I would like to see more basketball players expand their horizons in their off season instead of just “hooping.” Now for some people they are just natural athletes and that is all that they need. Last time I checked a LeBron James or Kobe Bryant doesn’t come around that often. In addition, even if you are that caliber of player imagine how much better you could be with the right training. Doing cone drills will help a lot. That quick change of direction is something that happens often on the football field and basketball court. There are a number of different cone drills you can do. Try searching cone drills online to see the wide variety of drills. Another good drill would be the ladder. This really gets your foot speed where it needs to be. I used to do these at McNeese with the football team during the summer and I saw the difference when I stepped on the court. There wasn’t a time I couldn’t get to the basket off the bounce. Moving along, running sprints and stadiums are equally important. When I was in Detroit in June of 2009 my agent made me run sprints, stadiums, and hills. My legs would be so sore at the end of the week, but I knew it was making me a better player. When I returned back to Lake Charles in July I remember my teammates telling how I made dunking seem so easy. It felt good to know that all of the hard work had paid off.  I’m certain that if anyone did those workouts they would see results.

Yesterday I did a workout on the Vertimax machine at the Parisi Speed School. I have a short YouTube recording I’d like to take a look at to get the visual. Once again thank you for reading my blog and have a blessed life.                   ß John Pichon Vertimax Workout.