Dip into More Muscle & Strength

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Chains not recommended

Dip into More Muscle & Strength

Why should you include dips in your training? Because they are one of the greatest upper body muscle and strength building exercises ever created. Aside from chin-ups, dips are a best test of one’s upper body strength to body weight ratio indicators and a very functional exercise.

The reason behind their effectiveness is that dips are a closed chain, compound movement that involves moving your own bodyweight. These types of exercises have long been proven to be the most effective at building muscle and functional strength. Other examples include squats, dead lifts, chin-ups and pushups. Dips work the chest, triceps, front deltoids & back. Continue reading

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Shoulders: You Must Be Frontin

 

Arnold-plecy

Development of Arnold’s 3 Delt Heads

By Jim Vaglica

Shoulders: You Must Be Frontin

Stand at attention! Chin up! Chest out! Shoulders back!

Even if you’ve never served in the military I’m sure you’ve heard these instructions before. But have you ever considered the reasoning behind them? The reason is to project a strong image of pride and confidence. We all want to project that image, right? Well then why is every other person in the gym walking around with their shoulders rolled forward hiding their chest and their head leading the way?

The main reason is because we all love to develop the muscles we can see in the mirror. The solution to this problem that’s pulling you forward is to start pulling back. Continue reading

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The Key to Building Great Lats

Lat Shrug Begin

Lat Shrug Begin

Lat Shrug End

Lat Shrug End

 The Key to Building Great Lats

So you’ve been doing pull ups and pull downs for years and you’ve got the lat flare of Sponge Bob Square Pants. You’re good for fifteen or twenty pull ups, on your first set of four, and you can work with almost the whole stack on your Lat pull downs. But you still are asking yourself “What’s the problem? Why won’t my lats grow?”  You should have developed the V taper of a flying squirrel by now. Continue reading

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One Lifters experience with Active Release Techniques

performance-care-crows-nest-physiotherapy-active-release-techniques-ae8e-938x704By Jim Vaglica

One Lifters experience with Active release Techniques

Working out and lifting weights has been a huge part of my life forever so I’ve had my fare share of aches and pains. I developed a shoulder problem about 15 years ago, back in the “How much do ya bench?” days. The shoulder joint is the most mobile joint in the body and therefore, inherently prone to injury. I attribute most of the damage to my practice of including heavy Behind the Head Military Presses but deep weighted dips and, of course, my beloved Barbell Bench didn’t help my shoulders either. At one point the pain was so bad I had to shampoo my head with just my left hand. I went the normal route of treatments that included anti inflammatories, ice packs, physical therapy and cortisone shots but it finally came down to surgery for Shoulder impingement syndrome. After more of the previous treatments I was back to heavy benching but I was smart enough to drop the Behind the Head Militaries. My shoulder was good enough to carry me through about ten bench press contests in the following three years.

Continue reading

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Sling Shot Review

mark-bell-sling-shot

Mark Bell’s Slingshot

The website for powerlifter and Bodybuilding.com columnist Mark Bell’ invention the Sling Shot is howmuchyabench.net, so it’s clear that it’s meant to appeal to lifters who like to push up some serious weight. It has quickly developed an incredibly loyal following among that community, too. People who own and use the Slingshot have a tendency to talk about it with a misty far-off look in their eyes. Bell’s lifting pedigree is rock-solid as well, so this was definitely something I had to try for myself. Continue reading

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Jim’s Interview for Blastzone Online about Expedition Impossible

expedition-impossible1Jim’s Interview for Blastzone Online about Expedition Impossible

Interview done by Mike Wilkerson

Please introduce yourself?

My name is Jim Vaglica. I’m a full time Police Patrol Sergeant in Waltham, Massachusetts and I’m on call 24/7 with a regional SWAT team. I was captain of Team Cops on Mark Burnett’s Expedition Impossible, which aired on ABC during the summer of 2011.

How did you get cast to be on Expedition Impossible on ABC?

I applied to Survivor and was interviewed for the show but I wasn’t cast. I was also interviewed for Big Brother and several other reality shows. Some months later I got a call from one of Burnett’s people stating he saw my video and he wanted to know if I was interested in a new show he was casting. Continue reading

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Jim Vaglica Is Interviewed by Ryan Carrillo for Afterbuzz TV

The Vegas Bash is an annual event with over 100 Reality TV Celebrity’s from Survivor, Big Brother, The Amazing Race, MTV’s Challenges, Road Rules and Real World and more in attendance.
AfterBuzz TV was live at the event interviewing all the reality stars. In this interview AfterBuzz TV host Ryan Allen Carrillo interviews Expedition Impossible’s Jim Vaglica.

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Jim Gets Tased

Jim gets tased in this video taken during a SWAT training day. Watch him take the hit and ride out 5 seconds of intense pain. The instructor then describes the process of removing the barbs.

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Survival of the Fittest Girl

Apply to be the next ‘Survival of the Fittest Girl’

Send Jim an email at Jim@JimVaglica.com with:

Name:

Brief Bio:

Facebook:

Twitter:

Website:

Attach Photos that best represent the spirit of ‘Survival of the Fittest Girl’

Examples would be any photos involving law enforcement, Military, Fighting Arts, Weapons, Toughness or anything you believe portrays you as a survivor.

 

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2009 CT SWAT Physical Training Challenge

A Video of the 2009 CT SWAT Physical Challenge. Watch 9 members NEMLEC SWAT Team compete in this five mile obstacle course with twenty five different stages

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