Training Intensity Through Environment and Prowler Ownage
I have been trying to get back to Cressey Performance at least once a week to train with the guys there because it makes me push myself harder than I thought I could go. It is really a group of friends encouraging each other to reach their true potential. This is something that is almost impossible to do on your own.
Quickly, I want to give a shout out to Tony Gentilcore (very entertaining and education blog that is guaranteed to have scantily clad women), Brian St. Pierre (nutrition and training blog with tons of free recipes and cooking tips), and of course Pete Dupuis (Pete used to blog more…). Of course there is also Eric, but you most likely read his blog, and Chris Howard, who has no blog, but is the master of band training. And an honorable mention to Chris Pothier, intern, who did some mean GCB reverse lunges.
Now for the video:
And one bonus video of the the human version of Spike, George Abele deadlifting:
Fresh Ideas: 3 Deadly Complexes For Fat Loss and Conditioning
How do people go to the gym day after day and do the same 30 minute workout on the elliptical machine? Honestly I would rather do some sprints in the parking lot outside of a 7/11 in a rival gang’s territory at 2am with nothing on but a game worn jock strap from Terry Tate.
No, but seriously, I would rather challenge myself and do something different every time. That is where this blog post comes in. I hope to provide some fresh ideas for you to use when it comes to the end of the workout, when you need to get that finisher in. Now hold on to your butts and crack open a Spike!
1. Burpee/Mountain Climber Combo: This one is pretty straight forward. You give yourself a rep amount to hit for each movement. I am a fan of doing 60 mountain climbers (30/side) and 12 burpees (with the push up). Rest for 60 seconds in between each round. Rinse and repeat at least 4 times and try to work up to 8 or 10. Keep the trash can near by…
2. TRX Circuit from Hell: OK, now things get interesting. That TRX in your garage isn’t just for rows and planks, it can be used for some of the hardest complexes imaginable. For this you will go from one exercise to the next, performing 10 reps (per side if for each movement. The exercises are: Atomic push ups, rear foot elevated split squat, leg curls, rollouts, and rows. Try to get through the whole circuit in under three minutes.
3. Grab bag Finisher: This is the one I use the most. I put together five or six exercises and put them into a complex. They usually involve low risk movements with lighter weights than normal, for obvious reasons. Think medballs, kettlebells, slideboards, TRX, body weight, and barbell exercises. Here is one you can try today that will have you screaming for mercy:
- Plate loaded front squat (Hold a 10-25 pound plate out in front of you while squatting). x8
- Renegade Row 8 reps/side
- TRX Rollouts (or ab wheel) x10
- KB Swings x12
- Bodysaw x12
- Overhead Medball Slams x20
BONUS: Here is a Death Circuit I did three years ago with Eric Cressey. I promise my posture is much better now:
If you want some more of these, I highly recommend you check out Tony Gentilcore’s blog. He posts tons of circuits on there, and blogs about the latest Lord of the Rings convention. Enjoy and be safe. Have some other circuits or finishers you want to share? Post them in the comments section.
Welcome to My New Blogging Home
So… I will be doing all of my blogging here now since TheFitCast.com is pretty busy with all of the Episodes, FitCast Accountability Blogs, Client Blogs, and Destination Abs. I wanted my own home for writing about training, nutrition, rehab, and some off topic stuff.
As you may have noticed from the last six months of so on the podcast, I have quite a bit to say now and voice my opinion on many topics. I am very lucky to have had learned from all of The FitCast guests, the hundreds of articles and blog posts from the best in the field I have read, my internship with Eric Cressey, my stint at a commercial gym, and currently at Mike Boyle Strength and conditioning. Also the whole Destination Abs project has taught me a lot about nutrition. I don’t mean just calorie recommendations, macronutritents, cycling, and supplements. I am talking about the psychological aspects of dieting. I have been there, and I know what it takes to reach your goals.
(Yep, Jason Statham is bad ass,)
My first post will be coming tomorrow in the form of a mini article about off season soccer training.
