ARNOLD CLASSIC VLOG 2018

Another year, another trip to the largest fitness expo in the world. Taylor & I had a blast this year! I was very happy I could meet some of my idols and fitness leaders in the industry to ask some questions about daily habits and secrets they use to help so many people.

If you were able to go to the Arnold, tell me who you met and what your favorite part was!

I hope you enjoyed the vlog, give a subscribe and like if you enjoyed the video on my youtube channel! Have a great day, much love!

-Alex Costa-

6 Steps to A Great Idea!

 

Hello everyone, hope you’re having a great Tuesday!

In today’s video I wanted to show you something I do and use a lot when I am trying to come up with a good business idea or any idea really! I think this could be really helpful for you! I hope you like it!!

Tell me what kind of things you do to come up with good ideas and plans in the comments below!

 

-Alex Costa-

4 Intermediate Speed Ladder Drills

Today is the 2nd video to the 3 day series of speed ladder drills. Yesterday we covered beginner drills to perform and today we are covering a medium difficulty with our drills. I hope everyone is having a great day! Come back tomorrow for the advanced speed ladder drills!

Have a great Tuesday!
   -Alex Costa-

How To Use A Foam Roller

Happy Friday everyone, I hope you all had a great week! I am giving you video #5 which is going over how to use a foam roller. Foam rolling has been around for ages but I don’t see very many people using one. They are a legit tool for mobility and a complete game changer if you are using them correctly. That is why I wanted to post this video today and show you how to use it properly to get the most out of this tool.

 

If you liked this video then you may like this article I wrote a month or 2 ago on why you should be using a foam roller. Come back tomorrow for a NEW video!

Have a great day and great weekend!
-Alex Costa-

Bicep Training TIP

Video #3!! Here is a bicep training tip for you that will have you getting more out of your curls! Hope you enjoy the brief video. Don’t forget to subscribe if you liked the video so you don’t miss any videos this month!

 

So many of us make this simple mistake when doing barbell curl. You can use a movement like this at times for some different pump work but for today, I am showing you the proper way to do a bicep curl. This can really help you on your arm day to get more of an isolation on the biceps. If you like the content, share with some friends and family, I will be posting a video piece of content EVERYDAY this month so keep coming back and checking out what I have in store for you guys!

Have a great Wednesday!
-Alex Costa-

 

 

5 Weight Loss Tips You AREN’T Doing

Welcome to day #2 of the video project where I am bringing you a video piece of content EVERYDAY for 30 days straight.

TODAY, I am giving you 5 weight loss tips most of us aren’t doing or don’t pay attention to. If you follow these and stay consistent then you have a higher chance of losing weight and cutting a lot faster! With that being said, lets jump into todays video!!

 

 

Thank you for running in today for video #2, make sure you subscribe to my YouTube channel so you don’t miss a video and keep coming back to costafitness.org for more content!

Have a great Tuesday!
-Alex Costa-

CONTENT EVERYDAY FOR NEXT 30 DAYS!

I am excited to bring you something I will be doing for this month of October! This is my introduction video to the whole month of DAILY CONTENT. I will be posting a video to YouTube and Costafitness.org EVRYDAY this month. The videos will be over a lot whether its a vlog for your entertainment or a nutrional video, exercise tips, speed/agility, Q&A, or even one of our workouts, you will have something NEW EVERYDAY! Sometimes the computer I use has issues uploading but we’re going for broke here! Tune in everyday to both platforms and see what I post to help you! I will probably have the daily post up anywhere around 9am -12pm each day. I hope you guys enjoy this, I am excited to bring you all of this free content!!

Make sure you click the link below the video here and hit the “SUBSCRIBE” button on my YouTube page so you never miss a video!

 

SUBSCRIBE TO MY YOUTUBE CHANNEL HERE:

My YouTube Channel

 

Thank you for the support, I hope you all have a great start to your week!
-Alex Costa-

VLOG #21 SOLAR ECLIPSE-my eyes were almost melted..

 

August 21st, 2017 was the big day of the solar eclipse! I had no glasses and heard the whole town was sold out! I make some calls and find out how I can get my hands on some. I also have a blonde moment and look at the eclilpse without my glasses… I hope you guy were able to experience this breathtaking moment! Have a great day and enjoy the week! The next eclipce is supposed to be in 2024!

Tell me all about your experience in the comments below and in my messages!

                -Alex Costa-

3 Exercises That Will Increase Your Vertical Jump

Today I would like to dive into a big topic.. Your vertical jump.

The number of athletes that have started to follow me has increased so with that, I would like to give you in my opinion one of the best pieces of content yet for athletes. With no further ado, lets jump into this article!

What is a vertical jump and how can it make me a better athlete?

Okay so there is a few different jumps I like to cover when training certain athletes. We have your vertical jump which is the main jump that is used in most sports. Vertical jumping is straight up and down. There is horizontal jump training, I like to use this to build more lateral explosion. Then we also have broad jumps, which is used as a testing point in football combines. This will usually give you an idea of how strong and explosive your legs are. In a broad jump, you stand in a spot then proceed with a jump out in front of you linearly for distance. We will utilize some of these to help increase your athletic ability and vertical today.

Now if you want to know how training these can make you a better athlete then listen up on this part. When you train to increase speed and increase vertical jumping skills, you work a lot of the same muscle fibers. This means not only can you get faster from a speed workout but sometimes you can actually increase your vertical as well. Vise versa, so if you are using this article to increase your vertical then you will most likely increase the speed as well. Now if you don’t know how that can help you as an athlete then think about this. An athlete that is fast and can jump high will have a better chance to make more plays happen. So I 100% believe no matter what sport you play, this article can help you out!

Exercises we will be performing:

Pop up to a jump- This is an exercise I did when training for football. I remember watching this and thinking this would be a hard exercise but it was actually quick easier than I thought. I made a video that is added in towards the bottom to help you see how to do these 3 exercises. When training, I would try these 4×4.

 

Pop up to a broad jump- This is another variation of the first exercise but with a broad jump instead. I like this because you are training to make a move in a direction after the jump. It really works on activating the quads, hamstrings, glutes and calves. It should be quick and explosive. This drill will help football players training for broad jumps in combines as well. When training, I would try these 4×4.

 

Linear toe jumps over cones- This is a unique exercise that a lot of people don’t think about doing. The reasoning behind this exercise is that the calfs play an incredibly large part of jumping and even sprinting. If you read one of my previous articles called 3 Stretches That Will Increase Speed then you will know that ankle dorsiflexion is an important part to work on. The calves can act as a loaded spring and thats exactly what this exercise is going to look like. When performing this exercise, you will be loading the calves. The dorsiflexion stretch from the article linked right above would be good to perform before this exercise to get the calves ready. When jumping over the cones like I explain in the video below, you will have minimal knee bend. I had quiet a bit of knee bend but I believe that is because I was not warmed up and the calves were tight when I shot the video. DO NOT keep the knees locked out the whole time. Try to get only a slight bend as you are trying to absorb the ground reaction force into the calf muscles and have those calves trained to use the absorbed energy to process a good output that will increase the height of what you jump. When training, I would use 3-4 cones and do 8 times through total.

 

3 exercises that you will be performing – video 

 

 

Jump Kit-Training Package

These 3 exercises made a crazy impact on not only my vertical but other clients vertical jumping ability as well. I expect all of you that try it to see improvements within as little as 2 weeks! If you are interested in taking your vertical jump to a whole different level then send me an email at costafitness1@gmail.com and ask me how you can get a jump kit training manual! In this training program, you will get the stretches necessary to get all of the right muscles ready to fire. You will get strength training exercises that will increase strength and power. You will also get all of the jump training drills I coach to all different athletes including a couple of D1 college basketball players. Hit the following link to email me about increasing your vertical TODAY! —- EMAIL ALEX

 

Thank you for checking out todays new article. I really hope you all liked it and found some new drills to try. If you like this content then please share it with some friends and family that you think would also find it helpful! Hope everyone is having a good week!

-Alex Costa-