Keith Molloy Personal Trainer

In this short clip you will see Dr. Tom Bilella, of Nutrition Treatment Center (www.nutritiontreatmentcenter.com), performing TEST Sports Club’s (Tinton Falls, N.J.) 1 minute rower challenge.
The goal is to cover as much distance as possible in one minute.
So it’s an anaerobic power event.

Take a look a Tom’s technique. You want to think of this move as a powerful lower body push, where the abdominals brace & transfer force to the upper body. Then the upper body pulls to complete the stroke.
This may not seem bad, after all it’s only 1 minute.
…

In this clip you will see Champion Powerlifter & TEST Sports Club (Tinton Falls) Sports Performance Director, Joe McAuliffe, take on the club record in our Indoor Prowler Bench Challenge (40 yards, 160 lbs.).

The Prowler Bench is a great training tool.
It will give you great results, in less time, with relatively safe bio mechanics.
Start with power walking, progress to jogging & then sprinting (over weeks of time).
Then you can add weight.

Watch Joe give his all to try to top the previous record of :11.8 seconds.

live right, Keith

In this short clip, you will see Peter performing a superset of a Get Up with a 35 lb. sand bag & a resistance band deadlift.
The Get up is a full body exercise, and the deadlift works a great deal of muscle as well (traps, forearms, core, glutes, quads, hamstrings).

The Get Up is usually performed with a dumbbell or kettlebell extended with one arm towards the ceiling.
But for people with shoulder issues, like me, this alternative style works.
The band deadlift is a form of accomodating resistance.
That means the band becomes…

In this clip you will see Mike performing a challenging 10 exercise circuit with a resistance band.

The benefits of resistance band training are;
ground force development (you can’t run faster, or jump higher without it), strength, power, muscular endurance, and aerobic/ anaerobic conditioning.
Sounds pretty effective right?

The circuit you will see consists of; jog outs, backward jog outs, crossover steps, squat/rows, bear crawls, broad jumps, chest presses, plyo lunges, lateral hops & frog jumps.
Bands can also be attached to your body, or a barbell to create greater load (these concepts are not in…

This 2 minute video clip shows TEST Sports Club’s OutdoorFit Bootcamp class on 4/5/10.
We started with an obstacle course type workout;
pushups, agility cone run, squat jumps, med ball overhead walking lunges, mini hurdles and lateral shuffles.

This type workout is great for;
aerobic/ anaerobic conditioning, muscular endurance, power through plyometrics (jump training) and fat burning.

Check it out!

live right, Keith

The floor press is a good exercise for building upper body pushing power.
Each rep forces you to overcome inertia.

During our October 2009 Fitness Challenge (@ TEST Sports Club in Tinton Falls, N.J.) the floor press was one of our 3 events.
The goal was to lift as much weight for 6 strict reps.
Tom was the winner in this event.

Check out this short clip, and see Tom kissing his biceps before the winning lift!

live right, Keith

Watch Anthony perform this rotational, power exercise.
This movement is great for preparing the muscles of the trunk for softball, tennis and/or golf.
Anthony is performing this exercise on the Keiser Functional Trainer, which is great to train in multiple planes at any speed-great to train power!
Anthony and I play in a sunday softball league together starting in the spring.
This is a great exercise to get ready.