Zen Athletic Performance

The Woodchipper Complex: 8x Double Kettlebell Cleans 8x Double Kettlebell Front Squats... Strict 60-second rest periods between sets. Complete 3-5 sets. Pick a pair of kettlebells you can normally squat for 10+ repetitions. Once you can comfortably get through 5 sets then it’s time to up the weight. #zenathleticperformance #movemore #builttolast #purposefulprograms #lifelongimprovements #strengthandconditioning #personaltraining #personaltrainer #oceansideny #longisland #kettlebellworkout #kettlebellworkouts #kettlebellcomplex

The Woodchipper Complex: 8x Double Kettlebell Cleans 8x Double Kettlebell Front Squats... Strict 60-second rest periods between sets. Complete 3-5 sets. Pick a pair of kettlebells you can normally squat for 10+ repetitions. Once you can comfortably get through 5 sets then it’s time to up the weight. #zenathleticperformance #movemore #builttolast #purposefulprograms #lifelongimprovements #strengthandconditioning #personaltraining #personaltrainer #oceansideny #longisland #kettlebellworkout #kettlebellworkouts #kettlebellcomplex

Farmer’s walks are a sneaky way to reintroduce deadlifts back into a training program after a long hiatus. Yesterday David lifted in the gym for the first time since March. He was chomping at the bit to get back to training and that vigor showed during the workout. David powered through every single set, moved quickly, and took almost no rest between exercises. He was like a man possessed!... Despite his effort and enthusiasm, we had to implement a few sneaky strategies to make sure we didn’t overdo it on day one. Enter the farmer’s walk! There are obviously lots of benefits to loaded carries, but one that often gets overlooked is the act of first picking the weights up off the ground. Each set of farmer’s walks is an opportunity to sneak in 1-2 reps of deadlifts with moderate loads. Another session with some more farmer’s walks and we’ll be back to deadlifting the trap bar for multiple sets! #zenathleticperformance #movemore #builttolast #purposefulprograms #lifelongimprovements #strengthandconditioning #personaltraining #personaltrainer #oceansideny #longisland #fitnessover50 #fitnessover60 #fitnessover70 #grandpagains #farmerswalk

Here’s a little toughness test for you to try out: 15 Goblet Squats 60 seconds off 20 Goblet Squats... 60 seconds off 25 Goblet Squats 60 seconds off 30 Goblet Squats Use the same weight for all sets. Pick a weight that you could normally squat for 10 or more repetitions on any given day. Stop when technique begins to break down, or you can’t complete another repetition because of fatigue. 60 seconds rest means 60 seconds of rest, and that’s it! Get that weight up off the ground and into position by 0:55, because at the 1:00 mark you’re squatting. If you sail through this one, then try it again in a week or so with a slightly heavier load. E.g. try the 44lb kettlebell instead of the 35lb kettlebell. We’re going to call this one the Goblet Squat Gut Check. #zenathleticperformance #movemore #builttolast #purposefulprograms #lifelongimprovements #strengthandconditioning #personaltraining #personaltrainer #oceansideny #longisland #summerstrengthcamp #gutcheck #gobletsquat

The new trend at the gym appears to be color coordinating the weights with your workout attire. @fabtron you had better wear all red next time so we can slap those 55 pounders on the bar! In all seriousness though, let’s give Fabio credit where credit is due! He powered through 3 sets of 7 reps with 246 pounds his first workout back in the weight room. Pretty confident that he’ll be back up above 300 pounds for reps in a week or two.... #zenathleticperformance #movemore #builttolast #purposefulprograms #lifelongimprovements #strengthandconditioning #personaltraining #personaltrainer #oceansideny #longisland #deadlift #trapbardeadlift

It’s a beautiful day out there so get out the door and move more. Go walk the dog. Take a stroll on the boardwalk.... Bring a kettlebell outside and bust out some swings in the driveway. Make an effort to be active outside. Take time to enjoy the world around you, and your place in it. Happy Sunday. #zenathleticperformance #movemore #builttolast #purposefulprograms #lifelongimprovements #strengthandconditioning #personaltraining #personaltrainer #oceansideny #longisland #summerstrengthcamp

The Karaoke Drill. If you’ve ever participated in any organized field sport (football, baseball, rugby, soccer, lacrosse, field hockey, etc.) at one point or another your coaches probably made you run this drill. How to do it:... . Start in a bilateral stance. Begin moving to the right side by crossing your left foot in front of your right foot, then stepping out to the right with your right foot, then crossing your left foot behind your right foot, and then stepping out with your right foot again. Allow the arms to swing across the body to create momentum. Repeat this until you’ve gone 10-40 yards, and then reverse directions. Why we like it: . The Karaoke requires significant coordination and timing to do well. If an athlete nails this drill on their first try, then there are probably very few drills that can trip them up. In that sense we can look at it like an examination. If an athlete shows that they need work, then it’s a great opportunity to practice crossing one foot over the other at increasing speeds. We generally use this drill as part of our outdoor warmups. The frontal and transverse plane joint movements seen here, coupled with a rising heart rate make it a nuanced way to train certain tissues aerobically to improve resiliency. *** taken on a day when the weather was nicer *** #zenathleticperformance #movemore #builttolast #purposefulprograms #lifelongimprovements #strengthandconditioning #personaltraining #personaltrainer #oceansideny #longisland #rugby #rugbytraining #fieldsports

Bob’s back! The last time Bob trained with us in the gym was on March 14. That means it’s been nearly SIX months since Bob did any formal weight training, which brings up a good discussion point: What should you do if you’ve recently taken a long time off from training in the gym, but want to get back to it?... Should you jump right back into it full force, or ease in? Our advice is to keep is simple: start with the basics for the first two weeks back. Use lighter weights than normal. Pick 3-5 exercises per workout, and perform 3-5 sets of 8-12 quality repetitions for each of them. Choose basic exercises: simplicity first, and layer in complexity later on. Take adequate rest between sets, and supersets. Don’t overshoot your shot. Don’t be a hero. Don’t try to impress anyone else. Just start building good habits again, and learning to be consistent. #zenathleticperformance #movemore #builttolast #purposefulprograms #lifelongimprovements #strengthandconditioning #personaltraining #personaltrainer #oceansideny #longisland #fitnessover40 #fitnessover50 #fitnessover60 #fitnessover70 #grandpagains

APPAREL SALE To celebrate reopening we’re having a HUGE sale on all Zen apparel currently in stock. T-Shirt - $15... T-Shirts - $25 Beanies - $18 Shipping is available upon request for our out of state friends. Shoot us a DM if you’re interested, and we’ll get you taken care of! ***Only S/M remaining for black logo T-Shirts. All sizes available for gray T-Shirts. Only 12 beanies available. 35LB kettlebell not included with Beanie hats.*** #zenathleticperformance #movemore #builttolast #purposefulprograms #lifelongimprovements #athleticapparel #gymshirt #strengthandconditioning #personaltraining #personaltrainer #oceansideny #longisland

It’s official: we’re back and better than ever! #zenathleticperformance #movemore #builttolast #purposefulprograms #lifelongimprovements #strengthandconditioning #personaltrainer #personaltraining #oceansideny #longisland #rugby #rugbytraining

T-Minus 6 Days! Conditions change, but the goal remains the same: to provide our trainers and members with the best tools, the best environment, and proven training methods to guarantee positive outcomes. We’re taking that middle part- the best environment- pretty seriously these days. We want everyone to feel safe, comfortable and excited to return to the gym on September 8.... Here are just a few of the many improvements we’ve made to the facility in the last few months: . Upgraded our HVAC system to MERV 13, which is in line with New York State’s safety guidelines for reopening gyms/fitness centers. In fact, we installed these filters on July 7, which was over a month before the @nygovcuomo announced the guidelines (failing to prepare is preparing to fail). We worked with a local commercial cleaning company to acquire an electrostatic disinfectant sprayer that we’re using every night to sanitize the whole facility. We’ll be providing everyone with complimentary disposable masks to workout in (if needed). Temperature checks on arrival. Through the @teambuildr platform we’re able to effectively and efficiently administer general health screenings before every session. These are just some of improvements we’ve made to the gym in the last few months, and there are still a number of BIG projects in the works so stay tuned for more! #zenathleticperformance #movemore #builttolast #purposefulprograms #lifelongimprovements #strengthandconditioning #personaltraining #personaltrainer #longisland #oceansideny

This morning’s forecast: overcast, light rain ending before 7 AM, and a 100% chance of kettlebell front-rack carries. Like a suitcase walk, the single-kettlebell front-rack carry is a great ab/oblique exercise. It’s going to take everything your core has got to keep the ribs stacked over the hips while walking with a heavy weight in this position. This exercise also helps teach/reinforce the kettlebell front-rack position with heavier weights. If you can carry a heavy kettl...ebell for distance in this position, then holding it there for presses or squats doesn’t feel quite so challenging anymore. #zenathleticperformance #movemore #builttolast #purposefulprograms #lifelongimprovements #summerstrengthcamp #outdoorworkouts #strengthandconditioning #personaltraining #personaltrainer #oceansideny #longisland #loadedcarries @ Zen Athletic Performance

So fresh, so clean. The gym floor is now clean enough to eat off of, but please don’t because then we’ll have to disinfect it all over again immediately. We’re ready to SAFELY welcome everyone back into this space on September 8. Cleaning protocols are in place, equipment has been reorganized and spaced out accordingly, and we have enough masks and sanitizer on premises to protect a small army.... There are so many fun new training tools within these walls, and even more amazing pieces of equipment on the way! @roguefitness @elitefts @mbpowercenter @sorinex @kabukistrength #zenathleticperformance #movemore #builttolast #purposefulprograms #lifelongimprovements #strengthandconditioning #personaltraining #personaltrainer #oceansideny #longisland #fitness #onlythebest @ Zen Athletic Performance

Indoor personal training sessions start Tuesday, September 8. Spots are limited so don’t miss your chance to get back into the gym. You can sign up through the Pike13 mobile app, or online at Zenathletic.pike13.com ... We’re looking forward to seeing everyone back in the weight room really soon! #zenathleticperformance #movemore #builttolast #purposefulprograms #lifelongimprovements #strengthandconditioning #personaltraining #personaltrainer #oceansideny #longisland #fitness