Your New Goal: Shredded Legs For Summer

Simply doing more work with light weight for high reps isn’t enough to get you lean. To keep your metabolism high, you still need that stimulus for building and keeping muscle size. That will help boost excess post-exercise oxygen consumption (EPOC), which roughly translates to the number of calories you burn after your workout is over.

That’s why the first exercise here is done straight-sets style, but the rest of the workout consists of supersets with multijoint exercises, along with reduced rest periods and a high volume of work.

Get-Ripped Routine


  • Do as many warm-ups as you need, but never take them to muscle failure.
  • Choose a weight that allows you to reach muscle failure by the target rep listed.
  • The first exercise is done with heavier weights, which is key for maintaining muscle tissue and keeping your metabolism high during periods of dieting.
  • Strive to keep your rest periods short and your heart rate up, making this as much a cardio activity as a muscle-building one.

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David Marsh Takes Head Coaching Position at UC-San Diego

Photo Courtesy: Peter H. Bick

David Marsh, the head coach of the U.S. women’s Olympic swim team last summer in Rio, has accepted a position as head coach of the University of California-San Diego (Division II).

Pretty exciting news. I talked to the athletic director Earl Edwards last night, and I agreed to accept the head men’s and women’s coaching job at UC-San Diego,” Marsh said. “They have arguably one of the best training facilities in the world, two 50-meter pools side-by-side and a great weight room.”

Marsh has spent the last decade coaching in Charlotte, first with SwimMAC Carolina, and since he officially split with SwimMAC this year, as coach of Team Elite Aquatics. Team Elite will remain in Charlotte, while Marsh plans to start another professional group on the west coach in San Diego.

“I’m very thrilled about joining the Tritons and getting started July 15,” Marsh said. “College swimming, the ability to start a Team Elite West and the ability to collaborate with a city that I think I can have a great impact on in terms of overall swimming, those three things are real drivers for me.”

Marsh is currently in Indianapolis, where his group of swimmers aiming for spots on the World Champs team includes Olympic medalists Kathleen Baker and Katie Meili.

Hear from Marsh in his own words, as he spoke with Swimming World Tuesday morning in Indianapolis:

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Luke Rowe column: You can get too cooped up in a cycling bubble

“Watching ice hockey is 
something I enjoy doing 
completely away from cycling”

You get a divide among cyclists; some if they’re at home and there’s a race on will be glued to the TV and will watch every kilometre, whereas there are some guys who won’t even look up the results on the internet.

I’d say I’m somewhere in the middle. If there’s a race on one afternoon I might put it on but I don’t really watch much cycling.

>>> Dr. Hutch: Quitting cycling is more hassle than it’s worth

When I’m away from bike racing and training at home I like to minimise the cycling intake I have. I think you can get too cooped up in a cycling bubble.

For me going to watch ice hockey is something I enjoy to do completely away from cycling and any opportunity to see a game I’ll take it. It’s my way to switch off from cycling.

In the UK it’s still quite a minor sport despite growing quite rapidly — maybe where cycling was 10 years ago — but it’s getting a bigger and bigger following.

A lot of the guys I go to the games with have nothing to do with cycling, they’re just my mates from back home, which is nice because if you hang out with cyclists you often just talk about cycling!

Watch: Tour de France week one preview

In the off-season, if you can go and have a few beers as well while you watch the match it’s a good atmosphere.

I follow the Cardiff Devils in the EIHL league, which is the top league in Britain and then I support the Boston Bruins in the NHL the American/Canadian league, the biggest in the world.

I’ve lived in Cardiff my whole life and the arena was always a stone’s throw away so I always used to go as a kid. I like the intensity of it.

I love football and rugby as well but there are spells in those sports where nothing happens and there’s a lull in the game — whereas if you watch ice hockey there’s not a minute where nothing happens.

If it’s not the gameplay it’s a big hit, and if it’s not the hit it’s a fight and a confrontation; there’s always something going on.

I’ve had the occasional skate but I’ve never tried ice hockey. When I did try ice skating I was like Bambi on ice so it’s 
certainly not another career option if cycling hits the skids, that’s for sure.

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American cyclist dies after losing control and riding off cliff

Local residents say it’s not the first time that someone’s fallen off the cliff

A cyclist in America has died after falling off a cliff while out on a bike ride with his brother.

The man, who has been identified as Kerry Rivera, fell 20 feet off a cliff while cycling in Mills Reservation park in Cedar Grove, New Jersey.

Rivera, who was 49 and had been a member of the local fire department since 2003, was apparently riding with his brother when he lost control and fell off the cliff.

>>> British cyclist dies after missing corner and falling 100 feet off cliff in Pyrenees

The incident took place at around 9am on Monday morning, North Jersey News reports, with Rivera’s body found about an hour and a half later. The local sheriff’s department said that the incident was being treated as an accident with no suspicion of foul play.

Local residents told reporters that it was not the first time that someone had fallen off a cliff in the park.

“There have been other instances, too, but usually at night,” Ken Dinolfo said. “Most of the path is clear, you can go anywhere. But when you get near the edge, especially if it’s dark or you’re not 100 percent, you have to watch.”

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Nine Tour de France riders who you should follow on Strava

Get ready to be inspired by the pro cyclists recording their rides on Strava

Strava has given us all the opportunity to gain an extra insight into the effort that the professional riders put into racing.

With statistics for speed, distance, power and more, it’s easier than ever to follow every pedal stroke that riders make in the biggest races.

>>> Seven amazing things you didn’t know Strava could do

More and more pro riders are joining Strava, with a record number of cyclists from all over the world logging their rides online. Here we present a list of riders’ Strava accounts to follow and study during the 2017 Tour de France.

André Greipel

André Griepel hasn’t been very active on Strava over the last few weeks, but hopefully that’s just him keeping his Tour-prep under wraps rather than going off the whole thing. Fingers crossed he’ll be back online when the race gets underway, as his stats give a great glimpse inside the hectic world of bunch sprints.

Strava profile

Romain Bardet

A sporadic Strava user, Bardet can usually be relied upon to upload most of his race days including the recent Critérium du Dauphiné. However you have to request to follow him, so get your requests in now, as apparently he hasn’t got much time on his hands over the next few weeks…

Strava profile

Thibaut Pinot

A Strava devotee, Pinot regularly uploads both races and training rides, including the recent Giro d’Italia. His rides there were a great way to gain an insight into other GC riders who aren’t on Strava, such as Nairo Quintana and his attack on the Blockhaus, but we’ll have to wait and see if Pinot also chases GC at the Tour, or if he goes off in search of stage wins.

Strava profile

Greg Van Avermaet

While the rest of the BMC Racing team are travelling to France in support of Richie Porte, Olympic champion Greg Van Avermaet will likely be given a bit of leeway to go in search of stage wins. The Belgian is a regular uploader, although unfortunately didn’t upload his winning ride from Paris-Roubaix earlier this year.

Strava profile

Watch: Tour de France 2017 preview – stages one to nine

Alexander Kristoff

The highlight of Alexander Kristoff‘s Strava is the profile picture of him looking very dapper in a dinner jacket, but he’s also a very reliable uploader, whether that’s the Tour of Flanders, or a training ride back home in Norway. His stats will give an idea of the speeds that riders hit in bunch sprints.

Strava profile

Philippe Gilbert

Former Belgian and world champion Philippe Gilbert, or as he goes by on Strava “Phil The bike shop by Philippe Gilbert. 7 rue des açores 98000 Monaco,”, is a regular Strava user, racking up more than 16,000km since the start of the year. However you have to request to follow him, so get that request in soon.

Strava profile

Scott Thwaites

A slight surprise addition in Dimension Data’s Tour de France team, Thwaites can always be relied upon to upload all his rides to Strava. He’ll probably spend most of his time working for team-mates, but Thwaites’ power data will give a great glimpse into the numbers needed for domestique duty.

Strava profile

Michal Kwiatkowski

One of the most interesting riders to follow on Strava, Kwiatkowski has clocked up plenty of kilometres over the last couple of months. An essential domestique for Chris Froome, Kwiatkowski usually strips out the power data from his rides, but gave us a treat with his Milan-San Remo win as he left it in to let us gawk at his huge numbers.

Strava profile

Laurens ten Dam

If you’re after a pro who will always upload his ride to Strava, and leave the power figures in too, then Laurens ten Dam is your man. The versatile mountain domestique should spend his time looking after Warren Barguil, but will also be given a chance to get in a few breaks and maybe chase a stage win along the way.

Strava profile

Stay tuned for analysis of riders’ Strava stats as the Tour de France progresses.

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Who is Zach Apple? Auburn Sprinter Leads Loaded 100 Free Field at Nationals

Photo Courtesy: Andy Ringgold / Aringo Photos

Editorial content for the 2017 USA Swimming Nationals is sponsored by TritonWear. Visit for more information on our sponsor. For full Swimming World coverage, check event coverage page.

Most of the big names made the A-final of the 100 free on Tuesday morning of the 2017 Phillips 66 National Championships and World Championship Trials. Those names include 2012 Olympic gold medalist Nathan Adrian and SCY American Record holder Caeleb Dressel.

But what if I said neither of those are the top seed? Oh, certainly it’s NC State up and comer Ryan Held? Nope. Olympian Blake Pieroni? Nope? Ryan Murphy? Try again.

Actually it’s Auburn’s Zach Apple.

Apple, 20, swam a 48.14 to become the third fastest performer of 2017 behind Great Britain’s Duncan Scott (47.90) and Australia’s Cameron McEvoy (47.91). Apple has a chance to make his first National team tonight as he leads a stacked field. He was only 14th at NCAA’s in March.

Texas’ Townley Haas (48.56), Dressel (48.56), Adrian (48.62), Pieroni (48.65), Held (48.66), Murphy (48.88) and Michael Chadwick (49.02) will all swim in the A-final tonight.

Big names Cullen Jones (10th, 49.16), Matt Grevers (11th, 49.18) and Conor Dwyer (16th, 49.40) all missed the A-final.

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Mallory Comerford Blasts the 5th Fastest 100 Free at Phillips 66 Nationals

Photo Courtesy: Peter H. Bick

Editorial content for the 2017 USA Swimming Nationals is sponsored by TritonWear. Visit for more information on our sponsor. For full Swimming World coverage, check event coverage page.

There has been a lot of hype around Louisville junior-to-be Mallory Comerford. She had not really proved herself long course after she had all that success at the NCAA Championships in short course. Comerford answered those expectations with a 53.26 on Tuesday morning in the 100 free with the fifth fastest 100 free of 2017. Comerford now sits behind Sweden’s Sarah Sjostrom (52.08), Australia’s Cate Campbell (52.78), Bronte Campbell (52.85) and Emma McKeon (53.12).

Comerford leads Olympic gold medalist Simone Manuel (53.50) and Louisville teammate Kelsi Worrell (53.87) into the A-final for tonight. Stanford’s Lia Neal (54.02), Georgia’s Olivia Smoliga (54.58), Stanford’s Katie Ledecky (54.70), North Carolina’s Caroline Baldwin (54.91) and Georgia’s Veronica Burchill (55.04) will be vying for the relay spots in Budapest.

Some big names that missed the A-final were Olympians Amanda Weir (14th, 55.28) and Abbey Weitzeil (15th, 55.48).

Manuel, Neal and Ledecky are the only swimmers in the A-final who have swum in a World Championships before. Everyone else will be vying for their first team.

Screen Shot 2017-06-27 at 10.19.44 AM

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Simon Yates admits his time trialling may always be a weakness as he heads to the Tour de France

The British rider will benefit from such few time trial kilometres in this year’s Tour, but says there isn’t much he can do to improve his ability against the clock

British rider Simon Yates has admitted that he’s unlikely to improve his time trialling ability substantially as he prepares to enter the Tour de France, which will potentially see the general classification decided with a time trial in Marseille.

>>> Tour de France 2017 start list

Yates is riding his third Tour this July and his first as a GC leader with hopes of a top-10 finish following his sixth place at last year’s Vuelta a España and a successful start to the season that includes wins at the Tour of Romandie, Paris-Nice and the Gran Premio Miguel Indurain.

Speaking following the time trial at the Critérium du Dauphiné earlier this month Yates said he needed between two and three minutes going into the Tour’s final time trial to be secure of his place on GC.

Simon Yates wins stage four of the Tour de Romandie (Credit: Sunada)

“A lot of people say to me, ‘you need to work on your TT, you need to work on your TT’,” Yates said.

“But I produce the same numbers on my TT bike that a do on my road bike on a mountain, so how do you improve that?

“How do you improve that if you’re already putting out the same numbers? You try and get more aerodynamic.

“Well I’ve been to the wind tunnel and I’ve been to the track, I’ve refined my position. Unless I get another 100watts from somewhere it’s going to be difficult to improve it enough to win.

“I’m getting there, I’m only a minute behind [in the Dauphine’s 23.5km TT], it’s not a great performance but it’s not a s*** performance – I can deal with that.”

The Tour’s route includes fewer summit finishes than in recent years and several hard stages with multiple mountains and a descent to the line or a flat finish.

Yates said he expected the parcours to play to his strengths. “Maybe it’s different at the Tour because people aren’t given as much freedom as at other races because even if you’re a minute down no one gives you an inch,” he said.

“But a lot of my races this year I’ve gone from far [away from the finish] and managed to hold on a gain time.

“I can look to do that again with finishes like [the Tour’s]; they make a lot of riders ride conservative and reserved and I’ve played off that quite well this year. But maybe in the Tour it’ll be different.

“I would prefer a race like this anyway where it’s a bit less predictable as opposed to a fitness session.”

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Chase Kalisz Swims 10th Fastest 200 Fly of 2017 in Prelims

Photo Courtesy: Andy Ringgold / Aringo Photos

Editorial content for the 2017 USA Swimming Nationals is sponsored by TritonWear. Visit for more information on our sponsor. For full Swimming World coverage, check event coverage page.

In the prelims of the men’s 200 fly, Georgia swimmers Chase Kalisz and Gunnar Bentz paced each other well to nab the top two spots into tonight’s championship final. Kalisz swam the 10th fastest time of the world for 2017 with a 1:55.60 ahead of Bentz’s 1:55.72.

Four total Georgia swimmers made the A-final with Kalisz, Bentz, Pace Clark (3rd, 1:56.06) and Mick Litherland (7th, 1:57.04) all making the A-final. Arizona’s Justin Wright (1:56.47), Louisville’s Zach Harting (1:56.77), Texas’ Jack Conger (1:56.79) and Michigan’s Miles Smachlo (1:57.64) will all swim in the A-final tonight with Budapest berths on the line. Kalisz will be looking for his third straight World Championships while everyone else will be swimming for their first championships.

Kalisz now stands 10th in the world and the field will be chasing Japan’s Masato Sakai’s world leading time of 1:53.71. One of the big names to miss the A-final was Cal Aquatics’ Tom Shields, who was ninth at 1:57.75. Shields swam at last summer’s Olympics but failed to reach the semi-finals. He also finished eighth in Kazan in 2015 in the event.

Screen Shot 2017-06-27 at 9.56.07 AM

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