He went 924 days without a win on tour and throughout the time endured a life altering marriage scandal, corporate sponsorship drops, parted ways with his caddie and multiple injuries.

None of that seemed to matter as Tiger Woods putted out to win the Arnold Palmer Invitational on Sunday. The win was his first in 27 tour events and moves him to No. 6 in the world golf rankings.

Like him or not it was nice to see him win again.

Tiger is one of the fittest golfers on tour and revolutionized the sport with his intense training regimens. Most have followed suit and you’d be hard pressed to find guys on tour that don’t hit the gym regularly.

Follow the 20 Minute Golf Workout to help improve your core rotational strength, balance and add 10 yards to your drive.

Watch below to see how it’s done:
 

20 Minute Golf Workout

Golf Circuit

 
Warm up:

 
 
Rest briefly and repeat warm-up circuit 2 more times.

Once warm-up is completed rest 60 seconds and go immediately into this full body circuit:

 
 
Rest 10-20 seconds between each exercise. Once you complete all 5 exercises in sequence, rest for 60 to 75 seconds and then go back to exercise # 1. Repeat the circuit 3 more times for a total of 4 sets.

Alternate between the above workout and the original 20 Minute Golf Circuit 3 times per week for 4 weeks and you’ll be driving the ball like Tiger in no time.

See you on the links.

Sean

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Friday QnA with Strength Coach Drew Jamieson

Question: A buddy keeps telling me to carb cycle. Says I should only be eating carbs on days I workout to avoid getting fat and gain muscle. What is he talking about?

Jim Salter, Cleveland, Ohio

Answer: Carb cycling is a fancy term for tapering back carbs on certain days of the week and then consuming lots on other days to help maximize fat burning and muscle building.

While I agree that consuming more carbs on days you workout is a good idea this will come naturally if you follow the guidelines laid out in the 3BG System. During your pre and post workout window you are consuming carbs that you normally wouldn’t be eating on your off days because you aren’t hitting the gym.

In a way the 3BG System has some carb cycling built in, albeit a very basic and dummed down version.

Carb cycling has proven very useful for bodybuilders and figure athletes that are looking to get rid or the last 5-10 pounds. It’s a very analytic approach to getting your measurements and body fat exactly where you want them.

Having said that, for a beginner who’s looking to put on some muscle, gain strength and lose fat, tinkering with exact numbers, calories and percentages of your macro-nutrients would not be a good use of time. Carb cycling is tailored more for intermediate and advanced athletes that have been serious about working out for at least 2 years.

In summary: Eat good whole foods with a balance of carbs, fats and proteins and hit the gym hard with compound multi-joint exercises. Develop a solid consistency and show commitment to a plan that helps improve your physique. Then when you are ready to take things to the next level we can talk numbers.

Question: Rowing machine or treadmill? What’s the best for total body fat loss?

Fred Muse, Freeport, Maine

Answer: When it comes to cardio you always want to look at total body involvement when possible. Unless you need to train a specific movement that is directly related to your sport (a sprinter would have no business rowing or swimming for example when he should be running) you should look at getting the best bang for your time- this is found by incorporating your whole body and movements with full range of motion when you train cardio.

This means that although jogging is a nice challenge for your legs, it doesn’t do much to involve your upper body.

Rowing is a better hybrid of upper and lower body movements and with the right tension and intensity I would put it ahead of a slow boring jog.

However, if you really want a good cardio workout you’ll involve both upper and lower forms of exercise that are both; fast and challenging. Things like explosive push ups, jumping jacks, burpees, shadowing boxing, swimming, rowing, medicine ball slams, medicine ball throws, and mountain climbers are all great full body cardio exercises that offer an intense challenge along with a total body effect.

The reason these are better is they give you an after-burn effect which allows you to burn fat hours after you have stopped working out. Movements like these also teach you to be more athletic, not to mention are more enjoyable (mentally at least) than a boring, monotonous steady form of cardio.

 
 
Even though this workout will take you a third of the time you would normally spend running on the treadmill, you’ll burn more fat, challenge your heart and save a ton time. Sounds good to me.

The questions, as always, were great again this week. Looking forward to it next Friday.

Stay Strong,

Drew

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This month’s 20 Minute Fat Blasting Circuit is called the 3BG Ladder Workout. It involves 3 total body exercises and all you need is a pull-up bar. So if you have one at home- it can be done there or get outside to your local park and use the monkey bars.

You’re going to perform the exercises one after the other in a circuit. You will start with one rep of each, then two, then three and so on until you reach 10 reps of each of the 3 exercises. You’ll go up the ladder but you won’t be coming down… not yet anyway.

Watch below as I struggle to complete this months 20 Minute Fat Blasting Circuit:
 

3BG Ladder Workout

• Drop Squat
• Push-up
• Pull-up**

 
**If you cannot perform a pull-up, do a body-weight row.

Complete all 3 exercises in circuit for 1 rep, then 2, then 3 all the up the ladder until you reach 10. Use proper form when completing each exercise and rest as needed.

In the video you’ll see me take my share of rest periods as I struggle through this months circuit. It took me 9 minutes and 53 seconds form start to finish. I did however just finish a workout of weighted dips, chin-ups and deadlifts right before, so my arms were pretty shot.

Regardless, see if you can beat my time.

Yours in health,

Sean

PS. Follow the link for more free workouts.

Click Here and Start Earning Your Beer

Studies support the best time to refuel muscles is directly after a workout. They are screaming for food in order to restore muscle glycogen.

Try this 6-minute circuit before the big game and make sure the chicken wings and beers go into your muscles and not the beer gut.
 

The Man-Maker

 
The Superbowl pre-game workout is called the “Man-Maker” and the name says it all. Here’s how you perform the Man-Maker:

Holding 2 dumbbells squat down and touch them to the floor. Once crouched jump your feet back into a push-up position and perform a push-up. When you come to the top of your push-up perform a renegade row with each arm. Next jump your feet back in and stand back up while cleaning the dumbbells to your shoulders. Then perform a push-press.

Sounds complicated but it’s not.

Complete the Man-Maker for 2 full minutes without stopping. After your 2 minutes are up, rest 1 minute and repeat 2 more sets of the 2 minute Man-Maker for a total of 6 minutes of work.

Still confused?

Watch Drew perform the Man-Maker in the Superbowl 46 pre-game workout.
 

Cheers,

Sean

Click Here and Start Earning Your Beer

Flash Fan Budweiser Commercial?

 
Most have heard of these Flash Mob things where all of a sudden you’re walking through Times Square and hundreds of people break into some elaborate choreographed dance around you.

In their upcoming Superbowl commercial Budweiser puts a spin on that idea and has a Flash Mob of Fans show up at a local rec league hockey game in Port Credit, Ontario.

Imagine showing up with your buddies for your Monday night beer league game and thousands of fans walk in before the puck drops to cheer you on. Priceless.

One of the best commercials I’ve seen in awhile.
 

Men’s Beer League Hockey Workout

Cheers,

Sean

Click Here and Start Earning Your Beer

I hate when this happens…

It’s 10:20 pm and I just got back from a never miss a Monday session at the gym.

I know it’s late and the last minute workout tonight will probably keep me up an extra half-hour, which I guess isn’t that bad because I’m reading a great book called Golf’s Sacred Journey.

Sometimes life and a hectic schedule get in the way and you have to make time (even if it is a late night workout) to get the week started off on the right foot.

During the pump I came to a quick realization. I forgot what weight I was using last week for the Dumbbell Step Up exercise.

Don’t you hate when that happens? Especially when you go to pick a weight from the rack and within 2 seconds after starting the exercise you know that it’s too heavy. You’re only going to get a few reps in let alone finish the complete set with proper form.

What an idiot I was. Keeping a workout journal is such a simple concept in the 3BG System and I forgot. It’s so simple to do. It takes seconds to enter your weight load during rest periods and jot down how you are feeling that day.

Being able to look back on your week, pin-point areas where you might be feeling weak or areas where you feel you are improving is a huge part of knowing if you are heading towards your goal or moving away from it.

A workout log or journal can even be used to keep track of the foods you consume throughout the week. In fact, it might be useful in the grocery store next time around. Seriously though, whether you are trying to lose weight or gain muscle it helps to know exactly what you are putting in your mouth (more on this topic later).

Over the years I’ve seen a few ways to keep track.

Printed out sheets, clipboards, a small spiral note book and now even iphone’s or blackberry’s can store notes. Personally I’d recommend you leave the cell phone in the locker room as nobody needs to listen to you jibber-jabbering to your buddies between sets.

Whatever you decide be sure to get in the habit of doing it. You will pleasantly surprised a few weeks from now when you look back and see how far you have progressed.

All in all I learned two valuable lessons tonight:

1- Even the pros mess up… and

2- I was using 45s last week not 110s.

Go after it.

Jon

Click Here and Start Earning Your Beer

Before we get into today’s post, I wanted to give a quick shout out to the Braehead Clan and all of our fans from Glasgow and the surrounding areas. The season is about to get underway and you can expect nothing less than the best from this years squad.

With the likes of returning players Jordan Krestanovich, Tim Wedderburn and Kyle Bruce this years season is bound to be a good one. Unfortunately I will not be returning to the ice in Glascow this year and you will all be greatly missed.

After finishing my MBA this summer I’ve been working hard on a few business ventures and will be playing ice hockey in North America this season. I look forward to seeing all of you again sometime soon. Thanks again for all your support.

Jon

Below are a few of my on ice highlights from last years season with the Clan.
 

Men’s Beer League Hockey Workout

 
The NHL season is quickly approaching which means most men will soon be lighting the lamp and taking down a few brewskis with the start of Beer League Hockey seasons across the world.

This is also the time of year most of you die-hard’s realize you are out of shape and decide last minute to do something about it. The doing something about it usually involves going for a 10 minute ‘jog’ because this is what you know. Then 5 minutes into the run, your heart pounding, lungs gasping for air, you begin to contemplate how you let yourself get so out of shape.

Enough about how you got so out of shape this summer and more on how you plan on getting back up to speed for hockey this season.

The boys and I here at 3BG sifted through a few workouts the pros use and tailored for you your very own “Beer League Hockey Workout”. The program will get you back to All-Star form in no time as well as help rid you of the summer beer belly.

Hockey as you know is an extremely explosive and anaerobic sport. This hockey workout will focus on 45-60 second bursts of work with a minute of rest in between circuits to simulate a typical men’s league game.

A key focus of the Beer League Hockey Workout will be on quick, explosive feet with limited ground contact time. You’re feet will be moving fast as your blood pumps throughout your body.

Jon’s Dynamic Warm up (done before every workout and on ice session) approx. 5 minutes.

- Jumping Jacks (20)
- Run (light jog, 10 metres X 3)
- Butt Kicks (10 per leg)
- High Knees (10 per leg)
- Knee to Chest Pull (5 per leg, 3 second hold at top)
- Single leg walking toe touches (10 per leg)
- Walking lunge with a twist (10 per leg)
- Leg Swings (10 per leg)
- Stick Handle (To warm up the hands, arms and eyes)
 

Beer League Hockey Workout

 
Circuit 1: (3 sets)
1A – Inch Worm w/ push up (8)
1B – Forward Skater Lunge into a Reverse Lunge (8 per leg)
1C – Skater Steps over Bench (8 per leg)

Circuit 2 (3 sets)
2A – 1 arm DB Snatch (8 reps per arm)
2B – Bench Jumps (8 reps)
2C – Lateral Hurdle Bounds (can use Dumbbells if no access to hurdles)(8 reps per side)

Overtime:
- Rotating Plank (Side, Front, Side) 30 seconds each X 3

Stretch
- Cat-Camel (8)/Fire Hydrants (8 per leg)/Hip Flexors (15 second hold per leg)

All of the exercises should be performed one after the other without resting in between. Once you have completed all 3 exercises in sequence rest for 1 minute and repeat 2 more times for a total of 3 sets. Complete all 3 sets before moving on to the 2nd Circuit and repeat. The Beer League Hockey Workout should be performed 2 times per week on top of your regularly scheduled hockey games.

There you have it lads. A quick and effective hockey specific workout geared to get your foot speed going and your anaerobic power back. Stay tuned for next months 20 Minute Workout.

Keep your heads up and stick on the ice. Cheers,

Jon

Click Here and Start Earning Your Beer

The family is in town this week for my cousins wedding. Even with all the running around, family barbecues and get-togethers the boys and I managed to squeeze in 18 holes early Sunday morning.

The setting was beautiful Nicklaus North Golf Course 2 minutes north of Whistler Village and the weather was perfect.

Between the black bears and brew-skis we got to talking about how fit the guys on the PGA tour were these days.

With the exception of a few the game of golf is being played more and more by athletes. It’s becoming a sport where the mental game melds into the physical. To be able to compete on tour these days you need to have both- distance and control.

Unfortunately for all of us weekend warriors we don’t have the skill to hone our short game to PGA standards. What we can do is invest a little time in our conditioning and in doing so impress the lads with drives into the 3-hundreds.

Before you dust off the irons this weekend check out the Golf Specific 20 Minute Exercise Circuit below.

The circuit utilizes elements of strength, power, balance and flexibility that when combined can improve your distance off the tee by at least ten yards or more.

Who couldn’t use a little extra length?

Here’s the best part- with the extra distance, your mates will be buying the beer on the 19th hole!

Cheers,

Jonny