Coach Cliff was featured on the NFL Player Engagement site. The newsletter gives insight on NFL players and their accomplishments. Many of the articles feature players doing good in the community and we are proud that Coach Cliff was a focus of an article.
Join former Washington Redskin’s Wide Receiver Cliff Russell for Wide Receiver Skills Training this spring. Each session is just $159 for 5 week. Coach Cliff will take the players through skills such as:
First Clinic: March 5th – April 2nd
Second Clinic: April 9th – May 14th (no class on April 16th)
Times:
Youth Group: 9 – 12 years, 8:00 am
High School Group: 13 – 18 years, 9:00 am
There is maximum of 8 players per session so register early!
Coach Cliff has decided to enter the NPC Baltimore Physique contest on March 19th. This is a body-building contest that highlights and shows off body builders who are dedicated to defining their bodies and muscles. Let’s find out what has motivated Cliff and how and he preparing for this contest.
The National Physique Committee (NPC) is the largest amateur bodybuilding organization in the United States. Amateur bodybuilders compete in competitions from local to national competitions sanctioned by the NPC. The GNC NPC Baltimore Gladiator Championships will be held on March 19, 2016. It’s an Open/National Qualifier: bodybuilding/fitness/figure/bikini/physique/Teen.
Entering a Physique competition is something I actually considered some years back but due to reconstructive jaw surgery I needed to put that goal on hold for a couple years. This year I feel better than ever and a friend who recently went Pro convinced me to go for it in 2016. That said, my purpose in life is to inspire and encourage all individuals to ‘Rise Above Average’. I have been blessed to be involved with fitness and athletic performance for over 10 years and I believe it is our duty to be responsible for our physical health. Our body is a temple and it’s the only one we get – take care of it the best you can. I believe it is my purpose to use my fitness and coaching to be a conduit for this good health. This is just another opportunity to inspire others to be great, to never settle and to run towards their destiny.
I entered to compete in the Men’s Physique: Men’s Masters which is specific to ages 35 -40 year of age.
My goal in the beginning was to increase muscle mass while staying lean. That requires a combination of training hard and proper food intake. I started at 193lbs at 8.7% body fat and am now at 202lbs at 7.3%. I gained the extra poundage by my specific diet but in terms of exercise I initially begin with a 4-week muscle hypertrophy phase (a method of strength training intended to induce the fastest muscle growth) to increase size. I focused on specific muscle groups that were lagging and worked through compound and super sets. (Stay tuned for Coach Cliff showing videos of his favorite exercises to build the body you want). My training frequency is 5 days a week, rest 2. My final goal when stepping on stage is to be around 195lbs – 5%-6%.
 Coach Cliff’s Starting Physique |
 Cliff’s Current Physique |
My nutrition has been the most important aspect of this journey. As I mentioned, my goal was to put on about 10lbs of muscle. I increased my caloric intake to about 250 grams. I don’t really concern myself with meeting a specific number of calories but instead focus on the quality and making sure they consist of the proper macro nutrients – proteins, fats, complex carbohydrates and carbs (fiber). I’ll be sharing my 6-meal per day break down soon. Generally, I start my day off drinking 32 oz of water. (about 130oz per day). I then consume protein and fats which are great for body composition improvement. The rest of my meals consist of protein, complex carbs, healthy fats and veggies. I also throw in an extra protein smoothie in the evening as a snack. I only do protein shakes after my training sessions for muscle protein synthesis.
I think the hardest part is definitely the disciplines of eating the right foods all the time. What helps me is always focusing on the results. What you do day in and day out will either hinder or help your results – from how you train, eat, rest and think! My focus is: eat to perform at a high level; eat to maintain my gains. My other focus is knowing my best days are ahead: my best sessions, the goal I will achieve, and the opportunity to live out my purpose!
I have seen both strength gains and improved definition. I played with professional athletes during my 6 years in the NFL and that allowed me to compete with some of the best athletes in the world. I think I am stronger and feel better now (not counting a few aches and pains from football) than I ever did during my football playing days. This has been an awesome experience and, at times, I feel like I can come out of retirement!
If you are considering entering a competition there are 3 things to consider: 1) Answer why are you doing it? It will fuel you through the journey. 2) Be ready to embrace all that it will take to achieve your goal 3) preparation is key and 4) find a certified experienced professional to help you. If you would like to get started today contact Coach Cliff at 703-303-2363 or email him using the Contact Us form.
Our adult fitness classes bring people together to workout, get fit, and build endurance. It is a great way to start your journey to a healthy lifestyle. Check out the fun we have!
This year’s Sprint was much more challenging than last year’s Some of us felt more prepared but they changed the course and added very steep hills. At times, Ripped members had to bear crawl up them and scoot down on their butts. They also added more obstacles – 23 compared to last year’s 18. We do need to give a special shout-out to Brendan who, at 15, completed the course and promptly asked, “When’s the Super?” Robert, Dennis, an Dougg finished a Spartan race for the first time as well.
Coach Cliff accompanied Dennis, Jamal, and Rob to the Virginia Super. Many claim this is the hardest Spartan race in the series with the length of about 8-9 miles up and down the side of Wintergreen resort. Cliff was there to cheer them on and, in the video on Facebook, coach them along the way.
Bootcamp was essential to training our Spartans. During bootcamp we work on exercises that strengthen the core, legs, and upper-body. The body-weight exercises are especially essential for obstacles like the barb wire crawl, wall climb, rope climb, and others where you have to lift yourself. We also design exercises to help with the Farmers Walk, sandbag carry, and bucket brigade. Our Ripped member, Jennifer feels that bootcamp truly helps prepare her for the Spartan race. She says, “I would not have been as confident on the course this year without the Ripped bootcamps. Mary Beth pushed us hard on Saturdays and that resulted in a much easier time with the obstacles.”
Even if you don’t plan to participate in an OCR (Spartan Race, Tough Mudder, Battle Frog, etc.) our bootcamps will help you with getting more fit and healthy. Whether it is carrying groceries from the store to the car, lifting your children, running a 5k, or just simply living life – Ripped Performance can help you. We welcome beginners on up to fitness fanatics. Bootcamp is set up so that you can go at your own pace. Join us for a session!
Bootcamp times:
Monday/Wednesday at 6:00 pm
Tuesday/Thursday at 9:00 am
Saturday at 8:00 am
Ripped Performance participated in the 8th Annual All-Pro camp hosted by Alfred Morris, Kedric Golston and other NFL Players. The camp was offered for free and focused on increasing the players non-contact skills, speed and agility. All of our trainers were there!
The kids worked hard during the two-day camp and learned some valuable skills that will help them in the upcoming football season. You can see more photos featuring Cliff, Josh, RW, and Mary Beth on our Facebook page. If you’d like to see more photos of the camp, please head over to Uplifted Photography – they took some amazing picture.
Are you interested in increasing your athlete’s football skills? We offer athletic conditioning and agility training from Monday – Thursday and Saturdays in our facility. Contact us today!