Tire Flips

Reality check...

"Bags of Sand"

I highly recommend using full gloves for this workout. The canvas bags rubbed my fingers raw by the end of round two.

Please refer to Metabolic Conditioning Guidelines for weight selection. And remember to train responsibly :)

Warmup - 10-15 minutes - "The Usual"

Workout - 3 Rounds for time (27:15 - Trainer's time)

1. Sandbag Complex -Clean to Press to Burpee w/pushup - 60# x 15-12-10
2. MB Slams - 20# x 20-15-12
3. Sandbag Squats - 100# x 25-20-15
4. Sandbag Halfmoons - 40# x 30-25-20

Cooldown - Static Flexibility

Prizefighter!

What I love most about this training clip is the contrast between Rocky's "functional" training style vs. Drago's machine based workouts (except for the hang cleans of course!)

So what if Rocky didn't spare once during training, the creativity of his workouts alone was enough to miraculously defeat Drago in the final round....or maybe it was the power of "Hollywood!" Either way, it will still motivate you to kick some serious ass!

WORKOUT

"Prizefighter" - Complete 3-5 rounds - 1 minute per exercise - 15 seconds to transition to the next exercise

1. Heavy Bag

2. Concept II Rower - 2:00 - 2:15 min/500 meter pace

3. Tire Flips - 150# tire

4. Sandbag getups - 20-40# bag

Rest 1 Minute between rounds and repeat!

The Truth Hurts!

A Florida Doctor was fired for telling it like it is! He apparently rubbed some powerful people the wrong way, but I admire how painfully honest he is and not to mention his guts! Dr. Newsom actually posted a billboard reading, "America Dies on Dunkin!"

Personally I love it! Keep fighting the good fight Dr. Newsom!

Wake up America...67% of you are overweight or obese! Maybe we'll hit the panic button once we reach 70%...or better yet....reach our projected goal of 86% by 2030 (Yes that is a real projection!) Know what that means? 1 out of every 6 dollars spent on our nations health care will be spent on overweight/obesity related disease! We don't need health care reform, we need an intervention!

Wake up everyone!!! The Fast Food Matrix Has You!

Now start moving or become assimilated...the choice is yours!

"Rings and Things"

Strength Workout of the week:

Warm up (1 set each)

-1000 m row

-Modified Ring Pullups x 12

-Modified Ring Pushups x 12

-Overhead Squat x 12

-MB Swings 10# x 20

-MB Rotations 10# x 20

-Bird/Dog x 20

-Alt. Lunge w/Rotation x 20

-Hanging Leg Raise x 10

-Ring Dips x 5

Workout: Horizontally Loaded, Rest: 2-3 minutes between sets

1. Muscle-ups: 1-2-4-3-2
2. BB Clean to Press: 115# x 8-8-8
3. Walking BB Lunge: 115# x 10-10-10 (Reps per leg)
4. Ring Pullups (2 arms concentric/1 arm eccentric) 10-8-6 (5/arm-4/arm-3/arm on eccentric)

Cooldown: Static Stretching

Self Myofascial Release

Roll your way into injury prevention!
By Jason Wanlass – MS, PES, CPT

Many recreational athletes, particularly runners, experience bouts of muscle soreness and, in some circumstances, overuse injuries. These injuries may include, knee pain, shin splints, and plantar fasciitis, to name a few. These overuse injuries are usually a result of the repetitive nature of training, which in part can lead to muscle tightness, adhesion build up, and altered joint mechanics. The good news is that over time injury prevention methods have evolved, including the technique of self- myofascial release (SMR). SMR can feel like a deep tissue massage and, like massage therapy, has numerous benefits which include improved flexibility, decrease in muscle knots/adhesions, and improved joint mechanics to name a few. SMR is best facilitated with the use of “the stick” or a bio-foam roller. This product is an absolute must for any runner/weekend warrior. The cost ranges from $20 - $30 depending on which model you select. You can purchase one locally at Bandana Running and Walking Company or online from Perform Better.

Guidelines for SMR:
• Once you roll over a tight area, stop and rest on the “hot spot” for 20 – 30 seconds. You should experience a decrease in discomfort or feel the muscle release during this time. Continue further along the muscle until you find the next “hot spot.” This usually doesn’t take long for the first time user.
• Hold only to the point of tolerance, you should not experience sharp pain. Slight discomfort is what you are shooting for, similar to a deep tissue massage. Many manufacturers offer foam rollers with different densities depending on your pain threshold.
• Remember to breathe, maintain good posture, and engage your core muscles.
• Repeat 1 – 3 times/side.
• For optimal results, SMR can be done daily or at a minimum of 3x/week.

Here are my favorite specific SMR activities:

IT band: Lie on your right side, supported by your right elbow; keep head in neutral and ears aligned with shoulders. Place roller under right thigh and place left leg over and in front of the right leg. Roll just below hip joint down to the lateral thigh to the knee.

Piriformis/glutes: Sit on full roller and cross right ankle over left knee. Roll on the right hip area while pulling the right knee toward the opposite shoulder to increase the stretch. To massage the glutes, sit on the roller with feet and hands in front. Push roller backward with buttocks.

Quadriceps: Lie on your belly with the foam roller above your knees and elbows bent with forearms touching the floor. Pull the abdominals in and tighten glutes to help prevent the back from sagging. Roll from pelvic bone to the knee emphasizing the front and lateral thigh.

Never Say Never!

This is Jody Richter. I had the pleasure of training her with my good friend and colleague, Derrick Delay when I was working at Northwest Personal Training.

Her fitness quest began as an innocent, "Just get me on the right track." What it turned into was an insatiable desire to be the best!

I first met Jody about two and a half years ago. At 58 years young, Jody's goals were modest and like most people, she wanted to lose a little body fat and get into better shape. However, Jody responded quickly to training. Her energy levels went up, her strength and endurance went through the roof, and as a result....she wanted (needed) to do more! Training once a week quickly became three times a week...... then five times per week....finally getting to the point where I had to kick her out of the gym! "Slow down! Less is more," I would bark at her!

But her enthusiasm was too much to handle! If she wasn't at the studio, she'd be off at the park practicing pullups or doing pushups....she wouldn't quit!

Now at the age of 60, Jody just completed her first sprint triathlon, finishing 1st in her age group!

Jody's transformation is best described in her own words. This is an e-mail she sent to me recently:

Jason,

When I met you, I was a size 12-14...I am now a size 6-8 and mostly 6's. Believe me, I've never been that in my life. My weight was around 145-150. I have been at 131-133 for the last two months. I run, I bike, I swim. I am wound up with energy ALL the time. I am going to do a sprint. I am going to do the STP and I am going to do a regular triathlon.

Even though when I look at these pictures, I can't believe I am this old....I have never felt more alive.

You are absolutely a part of me. When, I get crazy, crazy....I hear you telling me to slow down, I see the look in your face....and I remember the burpees you made me do. I have loved every friggin moment of it.

xxoo

It just goes to show you that it's never too late to change your ways, accomplish amazing goals, look great, feel your best, and inspire others to do the same! Get specific with your goals and go for it!!! You have nothing to lose and everything to gain!

Jody, I can't express enough how proud I am of you and how much I miss training you! You inspire me and I am honored to have been part of the process!

Stay crazy (I know you will :)....

JW

The Training Structure

This is a template for the training schedule I use with my clients and myself personally. Modifications are made according to individual goals and skill level. Frequency and intensity depend on the client's fitness level (This is a structure for the advanced exerciser).

While one size doesn't fit all, I believe developing all components of fitness leads to optimal performance. This structure will improve the athlete's (we are all athletes) speed, power, functional & absolute strength, cardiovascular & muscular endurance, flexibility, and core strength. Regardless if you are an endurance athlete or a power junkie like me, maximizing your potential in these areas will take you to the highest level!

Each workout's intensity will vary, alternating high days and low/moderate days to minimize risk of over-training. Lighter workout weeks should be cycled in every 4-6 weeks to allow your body time to fully adapt to training demands.

More details of each workout focus will come in later posts.

"The Training Structure"

Monday - Sports Conditioning Workout

Tuesday - Cardiovascular Endurance, Flexibility & Corrective Exercise

Wednesday - Functional Strength Training

Thursday - Cardiovascular Endurance, Flexibility & Corrective Exercise

Friday - Muscular Endurance Training

Saturday - Metabolic Conditioning

Sunday - Off