• We Offer Blending Dynamic Neuromuscular Stabilization & Strength and Conditioning

    We Offer Blending Dynamic Neuromuscular Stabilization & Strength and Conditioning

Bobby Congalton

Bobby Congalton

Bobby is owner of 1RM Performance, a premier training facility in San Diego. A Jersey born strength coach who lives with passion, he is one of the few strength coaches to blend the science of Dynamic Neuromuscular Stabilization with today’s latest sports performance models. Bobby believes that blending these two concepts allow his athletes to see the greatest gains, move most efficiently, ultimately creating monsters on the field and in the gym.   His foundation as a strength coach is based on the two ideas,    “the little things are the big things” and “to never stop growing” in the gym and in life. 

A Quick Fix for your Hang Clean or Snatch Form

What do a Marine, a sailor, and an acupuncturist have in common? An inability to fully extend their hips while hang cleaning and snatching!

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Training With Weighted Balls to Improve Throwing Velocity

Weighted balls will improve your throwing velocity. Whether you are a pitcher, infielder, or outfielder, having an extra mph behind each throw will improve your game. A great way to improve throwing velocity is through the use of over and underweight balls. To some, this sounds like a controversial topic since we’ve all heard mixed reviews on over and underweight ball use. I can only hope to dispel those myths by the end of this article, and show you how over and underweight balls are a great way to get a few more mph every time you let the ball fly.

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How can you improve your throwing velocity? If you were to ask me (a guy that has never played baseball) how to improve your throwing velocity, I would probably be able to ramble off 50 or 60 different ideas. If you were to ask the average minor leaguer, or major league hopeful, you would probably get one answer - long toss… and maybe a couple med ball drills (big maybe there).

Over the next week or so I will go over what I believe to be the most effective ways to improve throwing velocity of a baseball or softball player of any age and skill level. The ideas shared are all a result of research conducted throughout the world over the past 35 years. Enjoy the ride on the education highway!

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Wednesday, April 17, 2013

The Effect of Stress on Training

The Effect of Stress on your Training.

Stress and training go hand in hand. For some, training is a way to let go of their stress. For others, training and not hitting your weights for the current day increases your current stress levels. Which ever case you may be, you are ahead of the game by being in the gym and training! As life rolls on, you are guaranteed to have a bad day in the gym. To understand why days like this occur, you need to understand stress and the affect it can have on a workout. If you are like me and are still learning how different types of stress affect your training, it is a frustrating, yet exciting processlittle_kid_with_stress.jpg.

 

Friday, March 22, 2013

Q & A with a 1RM Follower Part 1

I recently recieved an email from a 1RM Perfomance follower asking some good questions about training and nutrition. Throughout the week, I will be sharing the answers with you guys one at a time.
Enjoy!

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Thursday, March 21, 2013

Breathing Life Into The Bicep Curl

What are the benefits of a Bicep curl? Bicep Curls; The one exercise that has been loved and disliked by everyone thoughout their lifting careers. When you're young and just starting to lift, you do them mulitple times a week. From middle school PE classes to serious lifters in the gym, most people have included lots of traditional ab work and sets of 21's. (In case you didn't do 21's its a set of 7 reps at the bottom half of the range of motion, 7 at the top half, and 7 full reps). As you get older, you start to think that they are pointless and you get enough bicep activity when you train back. If you cringe when you see guys at the gym spending a large chunk or their time curling, then you know you fall into this category.

Then, you actually mature in your journey and realize no matter how much you dislike them, they will always be a part of your life. So you change your thinking and start seeing that a bicep curl is more then just a way to train your arms, it is a way to train rotary stabiity, train your rotator cuff, and after all, plays a bigger role in strength and conditioning then you once thought. 

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Improving your bench press requires key bench press cues, and smart exercise programming. Whether you want to admit it or not, it’s nice to have a big bench. There are plenty of people who train in the gym to have a big bench, a big chest, and big arms, but never see any progress. They feel as if they are always at a “Plateau”. It is safe to say, if you fall into this category you are making these 5 fatal mistakes. But don’t worry, your not alone.

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Wednesday, February 13, 2013

5 Exercises To Build A Big, Strong Back

Choosing the right back exercise on a certain training is key to trainging your back properly. A big back is the difference between some pretty boy working out at the gym, training his chest and arms, and a man that has actually has spent time training hard in a gym, and is most likely stronger then you might think. This definitely doesn't sound like a typical 1RM Performace post, however, some of our readers have been asking for some tips for a bigger back, so here we go.

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Wednesday, February 13, 2013

What Is the Ultimate Protein Shake?

The Ultimate Protein Shake

Chocolate milk as a the ultimate protein shake on a budget? Every athlete I’ve ever worked with, every friend I’ve ever given nutritional advice to, and random people in the gym, have all asked me to recommend some type of recovery shake. Should I take this supplement or that supplement, eat carbohydrates, or avoid them, what should I do? All but one athlete, who happened to be a type one diabetic, has received the same response, and it’s definitely not what they expect. My recovery drink of choice is none other than…CHOCOLATE MILK!

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Using a powerlifting belt is your best friend if you know how to use it properly. Notice how I said use a weightlifting belt, not wear. We all know the buckle should be in front (should it really?) and the belt should be relatively tight. However, the use of a belt seems to stop there for most people; when in reality it does so much more.

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