Category: Coach D’s Blog

Short on Time?

Posted on April 19th, by dwalczak in Coach D's Blog. Comments Off on Short on Time?

Full Body Circuit

Looking to get in a full body workout but don’t have a lot of time today try this:

Perform the following five movements consecutively with no rest between exercises, 10 reps each for 5 sets, only rest 30 seconds in between sets. All you need is a bench and a pair of dumbbells. Make sure you warm up first

1. Bench Press
2. Step ups on bench
3. Clean and Press
4. Romanian Deadlift
5. Bent over Row

This circuit can also be performed as a finisher at the end of a regular workout. For an added challenge do not rest in between sets.

Athlete of The Month

Posted on April 17th, by dwalczak in Coach D's Blog. Comments Off on Athlete of The Month

Featured Trainee April 2012

Brad Daly

Three months ago 19 year old Brad walked into the gym for the first time weighing in at a whopping 150 lbs. He had never lifted a weight and was eager to learn. Over that time he has become a regular at Meta Performance Center and has put on 23 lbs of muscle. From day one he has been an ideal client who is always open to the coaching of MPC’s staff. Brad has worked at perfecting his form in all major lifts and continues to improve every day. He has become a beast in the weight room recently crushing a 405 deadlift. This is only the beginning as Brad has shown the determination and focus necessary to take these results to the next level.

Brad has gone from a shy skinny kid who first walked into … Read More »

Intensity up at Meta Performance Center!

Posted on April 10th, by Meta Performance Center in Coach D's Blog. Comments Off on Intensity up at Meta Performance Center!

Today we had a couple of old friends stop by to turn up the intensity at Meta Performance Center. Former UMass Amherst Running Back Rich Demers stopped by with his lifting partner Eric Beyerl for a good old fashion bench day. Now when these guys roll in things tend to get intense and today was no exception. Throw in Forever Fitness owner Rich Festa, powerlifter Tony Vanaria and 180 lbs of lifting chains and things get real serious real quick.

It wasn’t long before a crowd began to gather as it usually does when 250+ lb men are benching close to twice their bodyweight. The intensity of this workout was high and the excitement level was felt throughout the gym. A couple of high school kids hung around and probably learned more about benching in 20 minutes than they had before … Read More »

What is Meta Performance Training?

Posted on March 30th, by Meta Performance Center in Coach D's Blog. Comments Off on What is Meta Performance Training?

Over the past decade the fitness industry has trended towards functional strength with a focus on improving all levels of human performance. Workouts and exercises once performed by only professional athletes and Olympic weight lifters are now commonly performed by everyone from weekend warriors to office professionals. Unfortunately corporate gyms have commonly frowned upon these workouts leaving individuals serious about results on their own to figure them out. This has lead to confusion, frustration and many overuse injuries.

Meta Performance Training is a combination of many training methods that were once considered specialized.  We have taken concepts, philosophies and training techniques from every area of the fitness world and tailored them to fit the needs of our clients. Our overall concept is to offer a metabolic workout that increases one’s strength, endurance, lean muscle, coordination, agility and flexibility while decreasing one’s … Read More »

How To Choose a Training Facility

Posted on March 27th, by Meta Performance Center in Coach D's Blog. Comments Off on How To Choose a Training Facility

When it comes to finding the optimal place to train, there are many options and things to consider. First you must decide what you wish to accomplish. What is your goal? Then common factors such as location, hours of operation, type of membership fee and length of commitment all come into play. However, too many people overlook the most important factor:  the energy and atmosphere.

The place where you will go to get into the best shape of your life may be next door or you may have to travel, it may be brand new or it may be old and faded. It may have a fancy water wall behind the front desk or it may have water leaking from the ceiling in the back corner. It could be 8000 square feet or it could be 800 square feet. The one … Read More »

Pam's Training Log

Keep up with Pam as she trains for her next strongman competition.


Monday, 7/10 2 Weeks Out

Squat – 300 x 1, 240 x 3

Log Press Away – 3 x 5, 120, 120, 120

Nope. Nope. Nope. That...


Saturday, 7/8 3 Weeks Out

Deadlift – work up to 315 x 4, 335 x 0, 225 x 10

Good Mornings – 4 x 10 reps,...


Thursday, 7/6 3 Weeks Out

Reverse & Low Prowler Pushes – 4 x (2 x 45’) with 30s rest, 315

Sandbag Carry & Duck Walk Medley...