McGuirt Stength

Muscle activation techniques is based on the idea that muscle tightness is secondary to muscle weakness. Stress, trauma, overuse and the resulting inflammation from those forces alters the communication. Structure dictates function and that structure is made up of isolated parts. Those isolated parts are muscles. Muscles move bones, provide structure to the body and stabilize joints. When all the muscles are working together, you have a nice stable platform. When muscles are not working efficiently, meaning they are not firing on demand like they should the body senses instability and tighten up. This will stall progress. With the process of MAT, we bring all the muscles back online which raises your tolerance for stress and improves muscular contraction, and overall performance.

Monster Mash Recipe
My version when dieting
314 grams 92% Lean Ground Beef
45 grams rice
142 grams spinach
80 grams carrots
1 cup Chicken Bone Broth

Macros
720 calories
72 grams Protein
49 grams Carbohydrate
27 grams Fat

You can adjust the measurement based on your goals and what you have eaten that day.

When setting a goal it is important to challenge yourself and be consistent. It is easy to start fast but then drop off. You only see results by showing up. consistency

People always ask me how to get in more protein. Just got back from the grocery store. Thought I would show you the way I get in my protein each day. Message me if you have more questions.

You are lifting heavy in the gym, but in activities like pickleball, tennis and basketball how quickly you can call upon that strength is key. I use the force plates to measure rate of force development along with symmetry between side and jump height just to name a few metrics it can measure. This truly allows me to look under the hood of my athletes. Many people are working on strength in the gym with heavy weights. It is also important to add in plyometric activities such as jumps to improve the rate of force development. You can’t jump slow!

How Fit are you?
Warm up 5-10 Minutes
Evaluation - write down down your score for each section
1. 10 minute Bike or Run for time followed by 10 minute rest
2. 2 minute Max Pushups (rest position is plank position) followed by 2 minute rest
3. 2 minute Max Situps followed by 2 minute rest
4. 2 minute Max Pull-ups without touching down followed by 10 minute rest
5. 2000 meter row for time
Cooldown 5-10 minutes

Standards for men
Bike - 3 miles/4800 meter- 3.5 miles/5600 meters
Pushups 40-50 repetitions
Sit-ups 50-60 repetitions
Pull-ups 10-15 repetitions
2000 meter row 7:20-7:45

Standards for women
Bike - 2.5 miles/4000 meter- 3.0 miles/4800 meters
Pushups 25-35 repetitions
Sit-ups 40-50 repetitions
Pull-ups 3-5 repetitions
2000 meter row 8:10-8:40

Mark’s Scores
Bike - 5000 meters
Pushups - 30 repetitions
Sit-ups - 41 repetitions
Pull-ups - 6 repetitions
2000 meter row - 7:45