What is the JamCoreTraining System?

The JamCore training system was specifically researched and developed to provide short-term fitness and long-term wellness through the proprietary JamCore Functional System. "When I retired from bodybuilding, I wanted a physique that provided core strength, functional strength and speed but would also enhance my flexibility and mobility. As I was nearing 40 years of age, I also wanted a lighter muscle frame and a build that I could maintain injury free," explains Jamo, "and, finally, a healthy and appealing overall physique was important to me."

With these goals in mind, Jamo set-out on three years of research and practice studying and incorporating moves of some of the best fitness experts, practitioners and international sports teams. His result is the four phase JamCore Functional System which incorporates four steps or phases:

Warm up Activation
The JamCore Training Activation system has been designed using information from many research studies, as well as significant practical experience, to prepare and activate the muscles in your body from every angle for complete function during the workout. These warm up activation movements are a great way to stay injury free, recover quickly from the prior day's work-out and also create the perfect firing balance between muscles. Balancing the usage of muscles is important because if a muscle is not firing properly, other muscles will over compensate and, frequently, this is when an injury can occur.

"ACTIVATING YOUR MUSCLES BEFORE YOUR WORKOUT IS LIKE PUTTING THE KEYS INTO THE CAR IGNITION without it there is no MOVEMENT," JAMO

Goal:
Increase your core temperature
Lengthen your muscles for long term flexibility
Gains in mobility, stability and muscular firing power and strength
Keep you injury free while working out

What is warm up activation?
It is improving mobility and flexibility through lengthening (stretching) the muscle. Once the muscle is stretched to that range of motion you contract it. Basically you don't just stretch that muscle you actually use it in the stretched position.
A fundamental exercise belief at JamCore is in this warm-up activation principal but we only start use this specific methodology (using the muscle in the stretched position) once you move to the advanced warm up level.

Basic Warm up - we stretch and move on

Advanced warm up activation - we contract the muscle in the stretched position

WORKOUT
This unique and specialized JamCore workout consists of 3 circuits.
Each circuit consists of 4 exercises, depending on the workout level.
Most of the exercises are core functional exercises that can be done in the privacy of your home or in the gym.
Some of the exercises were created by Team JamCore, while others are common/basic exercises.
The key is the application and implementation of the exercises.
Always check with your doctor before making significant changes in your diet or exercise or if you develop any pain or other medical concerns.

Execution
Superset means you perform the exercises consecutively without resting until you have completed each exercise. Then you take a brief rest period to prepare for the next superset.
Superset the 4 exercises for a total of 3 circuits of each superset sequence, depending on your level of fitness (beginner, intermediate or advanced).
Some routines implement optional fun exercises like jump rope. (Members with knee problems or weight problems, please refrain from jumping rope and check with your doctor).

Warm-Up
Warm-up activation movements are always incorporated within the workout to increase flexibility, strength and endurance, while preventing injuries. This approach also allows greater progress to be made to the target muscle groups during the actual workout exercises.
For example:
Walking lunges are followed by the lunge forearm in the warm-up activation movement.
Pushups or back movements are followed by a balance ball back and shoulder stretch.
Abdominal movements are followed by a T-Hip rocking exercise to stretch the lower back and relieve tightness.

Breakdown of the JamCore Training System
Below is a detailed workout description including heart rate information. Note that the following heart rate calculations, which refer to maximum heart rate or MHR, are based on an advanced fitness level. You may want your target rate to be lower, and you should seek the advice of your doctor.

Heart rate should be between 65% and 75% of your max. To determine your max heart, subtract your age from 220. (For example, if you are 30: 220-30=190. 65% of 190 is 190 x .65=123.5, or 123-124 beats per minute. 75% of 190 is 190 x .75=142.5, or 142-143 beats per minute).

Circuit 1 (Superset A, B, C, D x 3)

Exercise A: Glute Bridge (specific variety depends on workout level)

Glute Bridge is the ideal first movement because it primes all the muscle groups that will be used later in the workout (squats, lunges, step-ups). Activating the muscles involved in these exercises from the beginning is crucial for all these movement (especially women wanting to develop nice, tight glutes).

Exercise B: Balance Ball Leg Curl (variety depends on workout level)

Balance ball leg curls are the second movement because strengthening the hamstrings and glute muscles, and creating more flexibility around the hips (which also occurs during the warm-up activation section), is your ticket to performing perfect and effective lunges and squats later on in the workout. Hamstrings and glutes are the two major muscle groups involved in each exercise.

Exercise C: Balance Ball Back and Shoulder Stretch

Balance ball back and shoulder stretch is the third exercise because it prepares us for the pressing and pulling movements during the workout. Later on as we get more creative with the workouts we might start with a leg movement on the fourth exercise of Circuit 1. Why change exercises? First, it's good to make specific changes for creativity and variety. Second, the beauty of this system is after you do the warm-up activation, your body (and mind) are prepared for anything.

Exercise D: Pressing or Pulling Movement

With the JamCore System, you can get creative and do either. For example: med ball push up or inverted pull up or pull down.

Circuit 2 (Superset A, B, C, D x 3) Increase MHR (80%-90%)

Exercise A: Unilateral Movement (like a step-up with an overhead press)

Exercise B: Upper Body Movement (like a balance ball dumbbell bench press)

Exercise C: Lower Body Movements (like walking lunges or dumbbell squats)

Exercise D: Ab exercise (specific movement depends on workout level)

Circuit 3 (Superset A, B, C, D x 3) Decrease MHR slightly (75%-80%).

Exercise A: Front Bridge/Side Bridge/Pigeon Stretch

Exercise B: Ab exercise

Exercise C: Biceps work

Exercise D: Triceps work

Make sure that you always finish the workout by working your arms at the end of the circuit 3. There is no point in training your arms in circuit 1 or circuit 2, as it is counter-productive based on the progression of muscle groups we are working.

RECOVERY
In addition to proper nutrition (eating right) (link to the Jamcore Nutrition Section) and sleeping right (link to one of Brian's sleeping articles), are 2 major factors that will ultimately determine how much progress you will make and how quickly it will occur. As was the case with the warm-up activation working in conjunction with the actual workout exercises, eating and sleeping complement each other. Ignoring any aspect will result in minimal results.

Recovery Exercises

2 tools are incorporated, the foam roller and (link to website where they can purchase) and a rope for stretching (link to a website where they can purchase).

These exercises are commonly used among top athletes to speed recovery after workouts. These seemingly simple movements are extremely effective.

Foam work and what it does?
Foam rollers are usually 18 inches long. (If you can't get one, it's possible to use a med ball as a substitute). Using a foam roller is your ticket to eliminating the muscle spasms and cramping that can develop over time. The compression/massaging action of the foam roller on muscles enables the nerves to relax therefore your muscles loosen up, allowing more blood flow and enhancing recovery. (Blood is the transporter of all nutrients that are needed for full recovery, which is why eating right is crucial.)
Initially the foam roller can seem slightly painful due to the density and the tightness of your muscles, but in short time it becomes much easier as the muscle fibers open up.
That's why we incorporate it the recovery section on the day offs to keep you loose and pain free. Using the foam roller before the warm-up activation movement is best on your days off. This is especially important after the workout you did the night before.

Rope work stretching and what it does?

Ropes are 8-10 feet long

Most of the rope work is very crucial, especially after the workout and on days off. Stretching with the rope follows the foam roller. The stretches are not static stretches that you hold. You keep moving, stimulating your muscles to contract and relax through a new and extended range of motion. Each time you attempt to add assistance by pulling a little further.
Your breathing should be exhaling while you're fully stretched and adding the assistance for more range of motion. You should inhale on the way down while the muscle is relaxing.
By doing this you will gain flexibility and reprogram your body to adapt to that range of motion, creating even more recovery. (Remember more blood flow, better delivery of nutrients to the muscles. This is another reason why I stress that drinking water is imperative.)

Many of the core techniques of the JamCore system emanate from the core functional training program the former Soviet Union players of the 1960s used to achieve Olympic Gold and year round health. Jamo thought the traditional core functional regimen needed to incorporate more flexibility and movements so he created exercises and movement flows combining all these areas. Jamo also recognizes the importance of fuel (nutrition) to overall health and well-being thus he brought these areas into the four steps.

As a professional athlete, Jamo could easily identify with the performance needs of health and wellness. As important to Jamo; however, in developing and teaching the JamCore system is providing a real solution to an everyday problem - while health and fitness has exploded into a billion dollar business many of the programs are focused on selling product NOT solving health problems and, most importantly, teaching an individual to become responsible for their short-term fitness and long-term wellness. Frustrated with the confusion created within the fitness industry, he sought out to achieve something remarkably simple and complete.

"I want to give everyone the basic building blocks to take control of their own fitness," says Jamo. "I do not want you to be dependent upon a magic pill, a specific machine or a fad diet. Those generally will not work in the long-run. I want you, and your families, to have the knowledge and some simple core that you can do together, anywhere."

As importantly, says Jamo, is that you have a program where you can get results and have fun doing it. "It's hard to change habits. I know that. Working out and staying healthy doesn't have to become an issue, too time-consuming or too expensive," say Jamo. "It's only an issue when confusion and too many other factors keep in. That's why I created JamCore training," says Jamo, "It's a comprehensive, lifestyle approach that is suited to you."

"We were created to move, act and react... the day we stop moving is the day we die"
Jamo Nezzar