Website Renovation

www.nicolaperformance.com

Check Out our most recent website renovation! This is just the beginning! Big Things are to come!

Stay Training My Friends!

The Dungeon's Own - Patrick Byas as Chad Deity

Nicola Performance Training Could not be more proud of it's own: Patrick Byas, Not only a friend, but genuine family! Current Star of 'The Elaborate Entrance of Chad Deity'! Here are some Reviews:

"He totally stole the show and the Audienc

e's hearts" BWW's -Michael Mulhern, and goes on to say about character: "egotistical, and hilarious, but played the character with such heart"

"Contrary to the title, Chad Deity is not the star — or at least not the hero. Although, as embodied by actor Patrick Byas, he is a strikingly ripped specimen of a man." Denver Post's - Lisa Kennedy

I Love You Brother! Keep Up the GREAT work!

Stay Training my Friends!

Let The Games Begin.... it's Football Season

A Special done on Nicola Performance Training's own John Nicola, by the talented Michael Covino. In regards to Rutgers Football, and Pride in New Jersey!

Weather = Training!

The weather is beautiful out, that said....... get out and go for a run:
Run 1 Mile or
Run 10 40's or
Run 6 110's or
Run 5 Bases or
Run 5 Suicides or
Run 6 Gassers or
Run 1 Timed 300 or
JUST RUN!

Stay Training My Friends!

Shoulder Blowout!

When it comes time to burn out your shoulders try this:
Pick three exercises: 
Anterior Deltoids (front shoulder)
Posterior Deltoids (rear shoulder)
Lateral Deltoids

Perform 10 of each, and with no rest perform 8 of each, then 6 of each, then 4 of each, then 2 of each!

10+8+6+4+2 = 30 of each exercise!

What you are seeing is the 4's for our client Patrick as he finishes an upper body day!

Good Luck, and attack this shoulder workout like your life depended on it!

Stay Training My Friends!

New Nike Sparq Commercial

Please Forgive us for not updating in the past few weeks! Nicola's Dungeon has been very busy changing the game! That said, enjoy Nike's new Sparq Commercial!

Wow, what a good commercial! I am not sure if it was the music, the slow motion, or the Race Car..... but i know one thing for sure..... I am ready to Train!

Stay Training My Friends!

Inspiration comes from Effort!

Ray Lewis, Unarguably one of the most motivational men to watch... his passion, heart, pride, determination, loyalty, and EFFORT all make his standout on an off the field! People may throw his conviction into the mix as a negative factor, however he was found innocent in the court of law.... and that is great enough for me! A man among boys in the game of life, and at 36 years old is still more capable to be a menace on the field as any 23 year old! Nicola's Dungeon Salutes you Ray Lewis!

Stay Training My Friends!

How Do You Finish Your Workout?

Some call it a day early, some rush to drink a protein shake, some do nothing, some stretch for 30 minutes, so go for a cool down walk, some take naps, and others.................... They push it to the extreme limits!

Try a leg workout, and finish it with a 110 yard Truck Pull that weigh's 10,000lbs! That is how you FINISH!

Stay Training My Friends!

Images of the Week!

These Images have succeeded in bringing laughter to me, and many others! Please enjoy them, and Kick Ass this week!

Stay Training My Friends!

Famous Characters in History - Part 3 (Dutch)

3) Major "Dutch" Schaefer of the US Armed Forces (Predator)!


Some men in history would run at the thought of Monstrous creatures who prey on human beings - hanging them upside down skinless, and skull-less! But when Dillon (CIA agent, Son of A Bitch), asked Dutch to journey into the jungle.. he did NOT hesitate to say YES! 
With a All-star team comprised of: 
Billy, Blain, Mac, Poncho, and Hawkins
How could Dutch and Dillon lose??....... Well, in a matter of minutes, the entire team was pretty much wiped out! That said, it took his mysterious training, and know how to outsmart this Animal who in real life is close to 7 Feet Tall, who can see in the pitch black, who picks up on heat signatures, who has a lazer attached to his shoulder, who wears a neato mask, who in all seriousness, is unbeatable!






This movie has Ups, Downs, Lefts, Rights, and goes both forward and backward! With moments of laughter (from the guy with the glasses), Moments of fear (pretty much the entire movie), Moments of Intensity (when Dutch and Dillon Shake Hands), Moments of Intimacy (well maybe not), and Moments that touch you in all the right places (like a happy ending massage)!

"Dillon you Son of a Bitch!"

Best Quotes: "If it bleeds, we can kill it...", "Come on... I'm Right Here... DO IT, Kill Me now, I'm Right Here!!"


Best Concept: Discovering that covering yourself with Mud makes you invisible to the Predator!


For all of this we salute you Character of the Week: DUTCH!


Stay Training My Friends!

Sweat Angels!

In the middle of winter when snow covers the ground young children and adults lay down they create a Snow Angel! The process is simple:

- Lay down Face Up in the snow

- Extend your arms and legs

- Wave them up and down in the motion of a jumping jack

- Get up and enjoy your beautiful Snow Angel

On that same token, it does not matter which season you are in to create the following masterpiece; a Sweat Angel!

Follow these simple Steps:

- Go to a gym, go outside, or stay in to train!

- Work Really Really Really Hard (or at least until you break a hearty sweat)

- Lay on a ground that can show a difference in moisture, then get up and enjoy your hard earned Sweat Angel!

If you look above you will notice two pairs of Sweat angels laying next to each other!

These specific Sweat Angels were created today in THE DUNGEON! If you want to see what your sweat creation will look like, there is only one way to find out! Come to Nicola Performance Training and Workout!

Stay Training My Friends!

Rule #76

"NO excuses, Play like  champion!" (Wedding Crashers)
When it comes to working out, anything sounds like a better idea! Waking up an hour earlier? Staying after work just to lift weights? Spending your lunch break in the gym? Doing anything on the weekend?

These questions sound ridiculous, right?

Well there are many out there who do not even have the luxury to workout, and we push something that is so good for us away because it is unpleasant? Wow, do we have it mixed up! Take a look at these men who are clearly: 1) Buff, 2) Shirtless, 3) Wearing Jeans to workout, 4) LIFTING STONES, on what appears to be the side of a hut! Tell me right now this clearly funny/sad/serious photograph does not inspire you to go to your local state of the art, beautiful gym?!

It does not take a fancy gym to get after it, it only takes the right attitude!

Stay Training My Friends!

These Hands

These Hands

These Hands work hard,

they bend and break,

these hands never quit.. never fail,

they are always dependable, always there,

these hands have cuts, scrapes, scars, and veins,

they cause pleasure and pain, 

they hold the weight of the world,

they lift us up when we fall,

they carry the stress of others,

and at the end of the day they ache, because these are not ordinary hands...... these hands earn everything, and are what differentiate us from others. These hands are capable of so much, which leads me to ask.... What do your hands do?

Stay Training My Friends!

Workout of the Week: The Italian Stallion

The Italian Stallion:

CONCEPT: Perform the three listed exercises in order for the 5 specified sets with NO REST!

Suggested exercises:

Upper Body:                                               Lower Body:                                   Core:

Exercise 1: Push Ups                                   Squats                                              Pikes

Exercise 2: Inverted Rows                           Lower Back Ext.                               Low Ab Raises

Exercise 3: Side Raises                                Calf Raises                                       Crunches

Choose your targeted body part, and perform the repetitions in order as listed:

Exercise 1: 25 Reps, Exercise 2: 25 Reps, Exercise 3: 25 Reps NO REST

Exercise 1: 20 Reps, Exercise 2: 20 Reps, Exercise 3: 20 Reps NO REST

Exercise 1: 15 Reps, Exercise 2: 15 Reps, Exercise 3: 15 Reps NO REST

Exercise 1: 10 Reps, Exercise 2: 10 Reps, Exercise 3: 10 Reps NO REST

Exercise 1: 5 Reps,   Exercise 2: 5 Reps,   Exercise 3: 5 Reps   NO REST

BONUS:

Exercise 1: 25 Reps, Exercise 2: 25 Reps, Exercise 3: 25 Reps

Without the bonus, it totals to 75 Repetitions of each exercise. With the Bonus it totals to 100 Reps of each exercise!

It is encouraged that you play music from the Rocky Soundtrack, and push yourself as fast and as hard as your body allows you to!

Good Luck, and email your opinions of the workout! nicola.performance@gmail.com

Stay Training My Friends!

What are they doing for Lent?

Well, over the past month Nicola Performance Training have brought quite a few characters to life! From real to fiction, and from good to great! These characters were all asked what they would give up for lent!

The Jersey Devil: "I am giving up the pygmy tree's of Southern NJ and moving to the jungle of South America until Easter." 

Frank Dux: "I am saying Mate' to violence and will meditate only through the Resurrection."

My Camaro: "It is going green and walking for the next month rather than  using 10 miles per gallon."

The Sleeve Monster: "I am giving up full and 3/4 length sleeves, everyday... and short sleeves on Fridays."

Lincoln Hawk: "I am giving up arm wrestling, and providing some other underdog the chance to overcome the odd's and win a Big Rig Truck, and respect of the arm-wrestling community."

These are all some pretty incredible sacrifices to be made... my question to all is WHAT ARE YOU GOING TO GIVE UP?

I recommend you giving up: Mental Weakness, Softness, Low Enthusiasm, and most importantly lack of pride! You should be training every day!

Stay Training My Friends! 

Famous Characters in History - Part 2 (Frank Dux)

2) Frank Dux of the Senzo Tanaka Clan (Bloodsport)!

Fighting tournaments....... they have been around since the beginning of time! However, in their origins these tournaments were to the death...  not until one man taps out or judges decide by points who win! Would a Canadian born man be able to break into a Ninjutsu Warriors home, play with his sacred katana sword, get caught, and then impress this Warrior with his honesty.... enough to become this Warrior's Understudy???? In real life... Absolutely not! But in the world of Bloodsport this is everyday life!

After what goes by in 3 minutes but represents 10 years of training, Frank Dux somehow works for the American Army, and is invited to the Kumite so he goes AWOL and runs away to Hong Kong to fight in this underground free-style single elimination, and sometimes deadly full-contact martial arts tournament!



He will be among the likes of fighters like: Ray Jackson who affectionately refers to Frank as Frankie! And a powerful villain named Chong Li.... who violates every and all rules, not only to win, but to kill his opponents and bounce his chest muscles in celebration!

This movie is a struggle between good and evil, right and wrong, straight and homosexual, and everything in between! Through the course of this struggle, Frank is being chased by both his own demons, and two men who do not carry guns, but do have over-sized stun guns which they hold up like they were rocket launchers! This movie has blood, sweat, tears, fighting, dancing, loving, and romance! Dux almost allows the lust of a woman reporter (Janice Kent) to get in the way of his lifelong goal of impressing his Shidoshi by winning Kumite, and his own Katana sword! Fortunately this over eager reporter who will sleep her way to the top let Frank finish what he started and support him in the third day of the Kumite!

Best Quote: "You want to be the best reporter you can be, but I want to be the best I can be... for me and my Shidoshi!"

Best Concepts: Dim Mak (Death touch) the ability to hit a stack of bricks, but break only the bottom the brick leaving the ones on top unharmed!
Saying Mate' - Is the same as tapping out in modern day fighting, however when Frank Dux made former Kumite Champ Chong Li to win Kumite, it sends chills down your spine!

For all of this we salute you Character of the week: Frank Dux

Stay Training My Friends!

The 8th Wonder of the World!

Okay, here we stand at a crossroad of amazement and innovation.....
1) The Great Pyramid of Giza
2) The Colosseum in Rome
3) The Great Wall of China
4) Stonehenge
5) The Grand Canyon
6) Mount Rushmore

7) The Mayan Ruins, AND.......

THE DUNGEON!!!

Strength Training, Weight Lifting, Eating Steel, Pumping Iron, Pushing Weight, Meat House, Weight Mecca, Pump Palace, Crushing Weight, Pounding Plates, and Kicking Ass!!!

A truly great place of inspiration, relaxation, and most importantly results to us: Plate Pusher's, Gym-nasts, Gym Rats, Meat Heads, Weight Jockeys, Pump Heads, and Athletes!

Honestly, when making this facility the only thought in mind was to create a place where someone could push themselves to the limit without worrying about eyes of judgement, or distractions that come with a crowded "run of the mill" gym!
Notice, there are no "vanity" mirrors, no un-needed machines, no nonsense... Just the essentials to make one better! So get off your high horse, and test yourself in every capacity of the word! Physically, Mentally, Socially, Emotionally, and Spiritually!

That is why Nicola's Dungeon is the 8th Wonder of the World!

Stay Training My Friends!

What Kind of Car are You?

Based off your Personality, Mentality, Habits, and Personal Statistics I will develop what kind of vehicle represents you!

Based off these factors, Email your answers to nicola.performance@gmail.com, and you will receive an email back with the vehicle that represents you as a whole! 

I am going to fill out the questions to the best of my ability to show an example and then provide the vehicle I am

What Year were you born?

1940's    1950's    1960's    1970's    1980's    1990's    2000's

How Tall are you?

4'9"-5'1"    5'2"-5'5"    5'6"-5'9"    5'10"-6'1"    6'2"-Above

How Much do you weigh?

90-120lbs    121-175lbs    176-210lbs    211-250lbs    251-290lbs    291-Above

How often do you work out?

Never    Sometimes    Often    A-lot

How much do you eat?

Light    Moderate    A-lot

Do you consider yourself to be an Athlete?

Yes    No

How mentally strong are you (diet/strength training/etc)?

Weak    Average    Strong    Very Strong

What color would I like my car to be?

Black

What kind of car am I:           3rd Generation Chevrolet Camaro

Stay Training My Friends!

The Human Body is Like..........

A CAR! If you really think about it:
A car breaks down, and so does the human body!
A car gets rust, and the body gets freckles/sun spots!
A car has a frame, and the body has a skeletal structure!
A car has coolant for temperature regulation, and the body has blood!
A car has oil for lubrication, and the body has synovial fluid!
A car uses gasoline for energy, and the body uses food/drink!
A car em mitts CO2, and the body excretes waste (#1 and #2)!
A car has windshield washer fluid, and the body has eye drops!
A car gets a flat tire, and the body rolls ankles and jams wrists!
A car gets a windshield replaced, and the body gets lasik eye surgery!
A car needs a new transmission, and the body needs a new heart!
A car needs a new engine, and the body gets brain surgery!

BUT............ there is one big difference, when you fix a car it is instantly performs better, but the human body takes a lot more careful, planned route to get better! Granted there are quick fixes like steroid, growth hormone, and many other funky routes to imitate a fully functioning machine.... but growing up as a mechanic's son has proven to me, that there is only one way to make your vehicle perform better... THE RIGHT WAY!

When it comes to performance....... here is how the body is like a vehicle!
Your car can change it's computer chip, YOU can change your mindset!
Your car can get bigger air filters, YOU can run with more intensity!
Your car can change it's exhaust to Straight Pipes, YOU can eat better!
Your car can get a turbo charger, YOU can sprint on a more regular basis!
Your car can replace the engine, YOU can get some heart!
Your car can get N.O.S., YOU can take creatine!
Your car can get all of the above, YOU can train at NICOLA PERFORMANCE TRAINING!

In the end, it is about the work you put in, the pride you take, and the application of heart that will make your 0-60 or 40 Yard Sprint time improve!

Stay Training My Friends!

Famous Characters in History - Part 1 (Lincoln Hawk)

1) Lincoln Hawk of the Independent Truckers (Over the Top)!

Arm-Wrestling....... quite honestly I am surprised to know this is an actual sport! Then again, Las Vegas has been known to host the worst of the worst events! I was under the impression that arm-wrestling was a way to win snack packs at lunch, prove who is the "strongest" in a group, and give meat-heads something to do after they finish eating steaks! That said, everyone is a "really good" arm-wrestler, but when they are challenged usually respond with a comment like "grow up", or "this is dumb"! Which is really just a way to get out of being beat in front of others..... but NOT Lincoln Hawk, he accepts any match, and even the strongest of challengers!

Foes like: Bull Hurley, John Grizzley, Mad Dog Madison, Carl Adams, and Harry Boscoe of the teamsters! These enemy's make me glad I don't have to step into the ring, and throw my elbow down!


Over the Top: With touching moments peppered in, this movie is an absolute roller-coaster of emotion! Truly gripping, and awful in the absolute best of ways! I have seen this cliffhanger (no pun intended sly) over 100 times, and every time I am blessed to view it, the movie gets better! Also, his special move of the mid match finger re-arrangement is a truly heart pounding maneuver that only three men in the world can do!

Lincoln Hawk is a true under-dog, and man who justs wants to live the American Dream of driving his Big Rig across the nation with a championship belt around his waist! I bet if you ask any man, he would want the same!

Best Quote: "The world meets no one half way, if you want something you gotta take it!"

Best Concept: Flipping the Switch - when Lincoln Hawk turns his hat from frontward to backward, it flips the switch in his mind turning him from a man into "a machine, like a truck!"

For all of this we Salute You Character of the Week: Lincoln Hawk


Stay Training My Friends!

The Jersey Sleeve Monster!

Shirts beware.... there is a monster on the loose, and apparently the only thing he eats are sleeves! He has never been seen, heard, or smelt.. He comes swiftly, and effectively in robbing Men, Women, and Children of quality sleeves! The Internet only provides one image, and in my opinion is a crude vision of what this monster may look like! However, it is the only documented picture of him, and I must respect it!

This Monster has been credited with birth of the sweater vest, tank top, basketball jersey, and most notably.... the sleeveless shirt!

Via this, a new revolution has begun. The Era of exposed arms is among us, and we must buy in, or revolt against this progressive step in fashion! With this change comes a desire to have strong and bulky arms for the boys, and cut slim arms for the girls...... Well in some cases it can be the other way around! 

This Monster is also responsible for the terms: "Suns out, Guns out!", "Curls for the Girls!", "Bi's for the Guys!"

If I were to envision this beautiful creature, he would look a lot like this:

Notice his sleeve eating grin, and grubby mit's (also known as hands) Now, you may think he looks a lot like Harry from Harry and the Hendersons (1987, Starring John Lithgow), and if you thought that, then you are exactly right! But, this is how I see my sleeve monster! If you have a different vision, please share it!

When I performed my first Bicep Curl, I was welcomed into an exclusive group or people who choose to wear shirts without the sleeves... Almost like a right or passage, one must earn the arms to wear shirts which expose them! 

In my opinion, The Jersey Sleeve Monster keeps the balance.. but sometimes his hunger takes control, and folks who should have sleeves are left without them! Greedy Sleeve Monster!!!

Thank You for sharing this journey, of a Brave Pioneer who changed the shirt/hoodie/sweater/Arm game forever!!

Stay Training My Friends!

The Jersey Devil!

The picture above is my personal favorite, because he appears to be a friendly and fun creature who would meet you at a T.G.I. Fridays and split an order of Pot Stickers! Honestly, this picture makes me Love the idea of the Jersey Devil..... However, his main purpose is to keep people in fear of the Pine Barrens, and the Pigmy Trees! 

The Jersey Devil is a legendary creature said to inhabit the Pine Barrens of New Jersey! There is Folklore, T Shirts, Books, Myths and most noted The New Jersey Devils (NHL Hockey Team)!

Do I believe in this mythical creature? The answer is HECK YES! Apparently Mother Leeds asked God to make her 13th child the devil. Well, upon its birth her 13th child transformed into the devil, and flew into the Pine Barrens never to be found again!

End Result, The Jersey Devil is just another reason why New Jersey is Great! Come Here, Stay Here, Love Here, Live Here!

Stay Training My Friends!

NEW JERSEY!

One of the original 13 Colonies, and in my opinion...... The Best state in America!
Home to many famous persons and creator of most great traditions we as American's Enjoy!
The Central New Jersey area, is not only one of the smelly free zones, but it is at the center of the tri-state area! We are Under 1 Hour to the Beach, New York City, and Philadelphia. and Just over an Hour to Atlantic City, and Ski Mountains!
We get all four seasons, and our diverse community give us some of the best tastes from around the globe! At the end of the day......... What makes us best, is our people! Granted 'Jersey Shore' has jaded the common perception of New Jersey... but we are well educated, and talented people who are shaping the future! The Clients I train, are extremely positive, and motivating folks who Kick Butt!!!

This Image is hung in my facility... and I along with every member of the Dungeon are Damn Proud of it!

Stay Training My Friends!

DANCE!

Ahhhhhhhh, finally we get to the dance music! Also classified as Electronic, Techno, Trance, Electro, House, Hip-House, Rave, Baltimore Club, and most recently Dub-Step! I personally keep it in my iPod as Hip-Hop/Dance, because I feel the shape of music today is leading toward a mesh between the Rap and Dance music!
Being from the great state of New Jersey, you are naturally ingrained with an affinity for this genre of music! I know Rock, Hip-Hop, Country, 70's, 80's, 90's and today's music all have their place.... but nothing impacts one more than a Hard Beat Drop! That is why today is dedicated solely to Dance Music!

Here are 12 Songs (Artists) that i feel best represent this genre in the weight room!

- Afrojack - Kickstarts / Make Her Say / A msterdamn / Zeggie
- DJ Chuckie - Let The Bass Kick / Moombah (feat. Afrojack) / Sex Bitch (remix) / Move it 2 the Drum
- Crookers - Generation Noise / Thunderstruck (remix) / Day'n'Night (remix)
- David Guetta - Love is Gone / Memories / Missing You
- DJ Debonair Samir - Samir's Theme
- Major Lazer - Pon Di Floor
- DJ LML - Dirty Dutch Mix / Get Dizzy Mix / All Night Club Mix / Party Mix
- Guru Josh Project - Infinity (2008)
- Swedish House Mafia - One / Save the World (Zedd Remix)
- LMFAO - All Party Rock Remix
- Steve Aoki - I'm In the House
-Laidback Luke - Turbulence / Dirty Talk Remix

I Hope this Music: 1) Gets you moving 2) Inspires you to train 3) Makes you enjoy life again!

Stay Training My Friends!

Hip-Hop!

Hip-Hop........ the root's go deep, from Grand Master Flash, to the Wu-Tang Clan, to the East Coast West Coast battle! Many memorable artist's in between, and many phases of the Hip-Hop evolution lead us to now! When training, I feel that a set of powerful lyrics or Strong Beat can move one to push harder, push longer, and overall be STRONGER!

Now, a list of 10 Powerful Hip-Hop/Rap Songs (Artists) that will get you ready to GO:

- Beastie Boys - Sabotage
- Wu-Tang Clan - Triumph
- T.I. - Bring Em Out (feat. Jay Z)
- Outkast - Bombs Over Baghdad
- Method Man - Fall Out
- Lil Wayne - Brand New Money / Kobe Bryant / Drop the World / Break Up
- Jay-Z - Dirt on Your Shoulder / No Church in the Wild / Swagga Like Us /
- Eminem - Fast Lane / 'Till I Collapse / Lose Yourself / Despicable
- Notorious B.I.G. - Who Shot Ya / Dead Wrong / VICTORY
- Mystikal - Jump

Really, anything that makes you want to push some weight around works! Enjoy

Stay Training My Friends!

Hard Rock!

"Just because I Rock doesn't mean I'm made of Stone" - Jim Carey

Some say that Hard Rock, is only for those who Rock Hard...... but that is just nonsense! Hard Rock is a fun, and good variation from listening to the same genre of music every day!

Now, I am going to a give a list of 10 Great Hard Rock Songs (and Artists) to listen to during workout's!

- P.O.D. - Whatever it Takes / Southtown

- Dropkick Murphy's - Shipping Up to Boston

- Metallica - Fuel

- Audioslave - Cochise / Gasoline / Shadow of the Sun

- Disturbed - Down with the Sickness / Get Psycho / Indestructable

- Saliva - Click Click Boom

- Trapt - Headstrong

- Linkin Park - Place for my Head

- 30 Seconds to Mars - The Kill

- Refused - New Noise

Here is one that starts slow, but most certainly does not disappoint!

Stay Training My Friends!

Music in the Weight Room!

Music.... What works, and what does not work?

In my opinion, Music can create or destroy an excellent workout environment! Each individual reacts differently to specific music.... Some love Country (some hate it), Some love Hard Rock (some loathe it), Some love Hip-Hop (some despise it), and Some love Dance (and others really Love it)!

When it comes to training, one should be more focused on the task at hand, and should not even hear the music.... but in that short time between sets/exercises you want to catch wind of something amazing!

In this four part Blog, I am going to start with a great song of each category, and will venture into top 10 workout songs of each genre to help get the creative, and motivated juices flowing!!

Here We Go!

Listen, and enjoy! I hope this is a good start to feeling the vibe, and enjoying your workouts!

Stay Training My Friends!

Pyramid of Success - Tribute to Coach Wooden

Coach John Wooden is by far and away one of the most re-known coaches in all of Sport! A small trip down memory lane will reveal that in 12 years as UCLA's coach he won 10 NCAA National Championships! Since then he has written books, and given speeches across the Nation inspiring the coaches and players of the future!

Through the years, Coaches today use his short references, and powerful quotes to motivate and inspire their players!

If you were to ask any player of the Rutgers Football team from the past 10 year what the definition of Success was..... they would respond:
The peace of mind in knowing you did everything you could to be the best you can be!
Coach Schiano preached these words to us as players to ensure we had no regrets, and did everything we could as football players!

And as a gift here are some John Wooden Famous Quotes:

-Things turn out best for the people who make the best of the way things turn out.
-Never mistake activity for achievement.
-Be more concerned with your character than your reputation, because your character is what you really are, while your reputation is merely what others think you are.
-Be quick, but don't hurry.
-You can't live a perfect day without doing something for someone who will never be able to repay you.
-Winning takes talent; to repeat takes character.
-A coach is someone who can give correction without causing resentment.
-If you don't have time to do it right, when will you have time to do it over?
-If you're not making mistakes, then you're not doing anything. I'm positive that a doer makes mistakes.
-It isn't what you do, but how you do it.
-Failure is not fatal, but failure to change might be.
-Do not let what you cannot do interfere with what you can do.
-It's not so important who starts the game but who finishes it.
-The main ingredient of stardom is the rest of the team.
-Success is never final; failure is never fatal. It's courage that counts.


Stay Training My Friends!

Inspiration!

What inspires you? Is it a commercial, a movie, a poster, a book, a bible verse, or is it a person?

It does not take a lot to become inspired, just ask Mark Zuckerberg..... From what the social network tells us, it sparked in one night!

When things were tough, sometimes I would talk to an old coach, teammate, friend, or family member and in a few minutes I am ready to take on the world again!

Inspiration directly translates to effectiveness! If you are inspired, you take the necessary actions to succeed, if you perform said actions, you will succeed! If you succeed, then you are in turn effective in achieving set goals!

Here is something that has inspired me since the first time I saw it! Enjoy!

Stay Training My Friends!

The Lone Wolf!

In the spirit of using animals to express mindset, personality, and attitude; I will continue with that of a wolf!
First it was the eye of the tiger, then the heart of a lion, now the Lone Wolf!

Once per year, Nicola's Dungeon holds it's very own Lone Wolf Competition.... It is a combination between, physical, mental, and emotional tests to find who is the total athlete!

As an athlete it is important to have a strong supporting staff around you, but at the end of the day......... Success and failure both lie on your shoulders! Each athlete must be accountable to themselves, and are responsible to do what they do, when they have to do it! So at the end of the day, it is our job to survive.... Much in the way of a Lone Wolf!

Relevant Quote of the Day: "Feed the Wolf, Squat everyday!" - Mike Demeo (Great Man)

Stay Training My Friends!

Just an Average day in the Dungeon!

Last Summer, a 14 year old (incoming high school freshman) showed off his raw power in a bench press competition with a College Senior (defensive end) Pretty Unbelievable huh!?

Motto of the Day: "Ain't Shit"      
A difficult task is placed in front of you, a heavy weight is put on the bar, a set of 100 is asked of you..... tell yourself it Ain't Shit, and guess what... you will get it done! Life is all about mindset, if you have the right one you can accomplish anything!

Stay Training My Friends!

Sunday - Funday!

And on the 7th Day God Rested............ Imagine a world where everything shut down for one day a week.

Would this be amazing, having all neighbors mowing their lawns, and having chili cook off's... Or would it be utter chaos, because your 1 year old just ran through his last pack of diapers, and every store is closed!

All is know is Chick-Fil-A got it right when they decided to be the only fast food restaurant to close on Sunday... Even though, McDonalds, and Burger King are making a killing on It!

I guess the reason i even went on this rant is because, we as human beings need rest! Today would be a great day to perform a physical activity with some friends/family.... and just move around a bit! Would working out be a negative... No, in fact i recommend everyone perform some functional lower body exercises, and core work! Other than that...... Enjoy this the day of FUN!

Stay Training My Friends!

Heart!

Heart...... as an athlete you either have it or you don't!

The human Heart is something we as human beings are all born with however, it is entirely different to possess HEART!


Heart -  Passion, Desire, Never Saying Never, Giving everything for a higher cause, Living in the Moment, Dedicating yourself to something more important than just you!

Some people reference themselves as having "The Heart of a Lion!"

Why a Lion? Is it because they are strong, proud beasts, who's greatest attribute is survival! While this is every animal's main priority is to survive, not every animal is dubbed 'KING'........... Tattoo's, Poster's, iPhone backgrounds, facebook profile pictures, and car decal's all dedicated to the Heart of a Lion!



What about the heart of a turtle? A lions heart only beats for an average of 35 years, where as the galapagos land turtle lives up to 193 years..... now that is a heart that I want! However, i cannot see this catching on the the mainstream.... A poster with a turtle coming out of the ocean, and line reads 'heart of a turtle'!

How about the heart of a human being..... Lance Armstrong was born with an enlarged heart, which by clinical standards would be an issue, but in the sports world is one of his greatest attributes! His resting heart rate has been recorded as low as 28 beats per minute! That is AMAZING!

But, Heart is something we can all have! In life..... Decide what you want, develop a plan, and act out that plan with heart, and success will follow!

Stay Training My Friends!

Nicola Performance Training Debute Commercial

After 3 Years in business, it was time to share the intensity that is Nicola's Dungeon with the world........ Alright, maybe not the world, but definitely the internet!!

The Monsterous Man crushing the screen is a Football/Wrestling Athlete at The College of New Jersey!

Quote of the Day: "Fear is the ultimate Motivator!"

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The Eye of the Tiger..... Myth or Reality?

The "Eye of the Tiger"......... Everyone knows this fantastic Survivor song, and everyone knows it from Mr. Rocky Balboa!

But what does this very cliche' phrase stand for?
      - It is a mindset, an attitude, and a way to approach the task at hand!
Imagine you are in the middle of a game or match, and you just feel "out of it".... Come on... Snap out of it, use the eye of the tiger! Tell me that would not help you get your head back in the game.



Besides the fact that my father used to make me look into the mirror at my own eyes to develop said myth; I grew up being told that having the eye of the tiger is possessing a secret weapon! And after watching the Rocky series 52 times....... I realize that this Myth is actually a Reality!

In my time playing football through high school, at West Virginia University, and Rutgers University I would apply this simple saying into my own mindset. When I would get worked up, or ready for a play, hitting drill, or strength and conditioning test i would use my "Eye of the Tiger" and felt indestructible.


All in All, any mindset technique that works in making us push harder is a secret weapon!

Stay Training My Friends!

REST, and Periodization!

REST - One of the most important aspects of a training regiment!

Lets start with the Large Scale:
In the course of a year there are four (4) phases:      
                   - Offseason
                   - Preseason
                   - In Season
                   - REST
Offseason - Focus on specific body goals (Gain/Loose Weight and Strength)
Preseason - Take the changes in your body and put them to use! Integrate more change of direction/agility/movement.
                                                                                                        In Season - Focus on injury
                                                                                                        prevention, and explosive actions that
                                                                                                        replicate your sports physical reactions
                                                                                                        REST - Your Body        
                                                                                                        (Muscles/Bones/Joints) need to
                                                                                                        recover,  In this period do not stay                
                                                                                                        sedentary, but focus on active rest
                                                                                                        (playing tennis, basketball) but allow
                                                                                                        your body time to heal itself!

Now, lets take the concept of REST and move it into a shorter time period:
From week to week, always allow your specific muscles to rest. Recommended Weekly Schedule:
Monday -           Dynamic Warm Up, Upper Body, Core, Conditioning, Flexibility
Tuesday -          Dynamic Warm Up, Lower Body, Core, Conditioning, Flexibility
Wednesday -     Dynamic Warm Up, Upper Body, Core, Conditioning, Flexibility
Thursday -        Dynamic Warm Up, Lower Body, Core, Conditioning, Flexibility
Friday -             Dynamic Warm Up, Upper Body, Core, Conditioning, Flexibility
Saturday -         REST
Sunday -            REST

Finally, the adventure of REST takes us to individual workouts! Using the concepts from my last post about REPETITIONS, apply these concepts of REST to compliment your workouts!

Power -            2-6 Minutes between sets for complete recovery/replication of all out maximal performance.
Strength -        1-3 Minutes between sets for complete recovery/replication of weight and effort.
Hypertrophy -  30-90 sec. between sets to allow maximum natural spikes in HGH and Testosterone.
Endurance -    15-45 sec. between sets for quick hydration and lowering of heart rate to replicate actions.

Recommended Plan:
In your 1st Session start at the higher end of the rest scale, and as you acclimate to the rest.... move your rest time to the shorter of the rest scale

Repetitions!!

When Training, it is important to keep your goals in mind, because the amount of repetitions performed directly correlate to the results you will receive!

1-2 Reps              Power              Explosive Lifts (Max Out Efforts & Olympic Lifts)
3-5 Reps             Strength           Focus on Core Lifts (Bench/Squat/Dead Lift)
8-12 Reps           Hypertrophy     Muscle Growth - Any Lift you want to Target
15 + Reps           Endurance       Any Muscle Grouping you want to last for the "Long Haul"

When Performing Exercises in this range of Repetitions always:
                       - Make sure the last repetition of your set is next to impossible.
                       - Push yourself....... wasting reps in the gym is wasting time!

Stay Training My Friends!

Before and After

In the past year, this client was able to transform both his physique and mindset toward a life of health and happiness!

"A dream does not become reality through magic; it takes sweat, determination and hard work."

Stay Training My Friends!

"The Pump"

As this is the first blog of Nicola Performance Training, i feel it is only fitting to:
1) Salute Sir Arnold
2) Enjoy a good laugh
3) Watch a video, because lets face it... Most people who lift weights don't read as much!
4) Bask in the glory of what is known as the "PUMP"
5) Get Motivated
6) Stay Motivated
7) Set Goals
8) Stick to set goals
9) In Turn Achieve set goals
and most importantly..........
10) Receive the Peace of Mind that only comes when did everything you can to be the best you can be!


Stay Training My Friends!