Jason Benavides: Maximizing Your Performance with Strength Training
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Jason is a San Antonio personal trainer in the business of empowering people. He started working youth athletes in 2000 to make them faster and stronger. Now he’s progressed and added weight loss training to his programs and coaching other gym owners in business. He’s helped people successfully achieve their ideal fitness through his gym, Octane Athletic Performance and through online fitness coaching. See his website HERE.
Improving Athletic Performance
Strength training is the cornerstone to improving athletic performance and improving your confidence. Incorporating workouts into your routine is vital, as improved fitness will have a positive effect on other areas of your life. For entrepreneurs looking to add fitness back into their schedule, Jason recommends the following strength-training based workout two to three times per week:
- Soft tissue work (see links to resources below)
- Mobility work
- Strength Training
- Cool down
To save time, alternate muscle groups between sets. It is also important to lift weights that are heavy enough for you. Ideally, you should barely be able to do the last repetitions. Start with 15 reps to increase blood flow to your muscles. After a while, reduce this to 12, 8, or even 5 reps depending on how much strength you want to develop.
Exercise Routines for High Performers
Start with strength training 2-3x per week. Once you have baseline strength, add 1-2 days of interval training each week with a 50/50 work-to-rest ratio (e.g. 30 seconds of work, 30 seconds of rest). Jason recommends striving for 15 to 25 sets total.
Full Body Resistance Exercises
World’s Greatest Stretch
[World’s Greatest Stretch Video]
The World’s Greatest Stretch is effective as a stretching exercise, but also doubles as a workout for high performers who are pressed for time.
Other great resistance exercises include:
- Mountain Climbers
- Olympic Lifts
- Clean and Press (ideal for traveling)
- Dumbbell Snatch
- Push Press
Maintaining Proper Posture and Ergonomics While Running
Sprinting, rather than jogging, is more effective in improving your stride, posture, and bio-mechanics. For the best results, sprint 50 or 100 meters at a time, or try sprinting uphill.
Workout to Lose Weight
Stick to a program that incorporates a combination of strength training and HIT (high intensity training) at least 3x per week. For your diet, every meal should have a balance of carbohydrates, fat, and protein.
Make sure to check out
Octane Athletic Performance Podcast
