Archive for the ‘no excuses’ Category

general warm up (10 minutes)

push ups x 25 reps

leg lifts x 25 reps

mountain climbers x 100 reps

inch worms x 50 feet

specific warm up (5 minutes)

front squats set up and light practice

strength (20 minutes)

front squats x 3/3/3/3/3 reps

conditioning/accessory work (2 rounds)

sandbag BTN good mornings x 10 reps

Adex mace squats x 15 reps

weighted step ups x 20 reps

Note–All classes will be used for testing Jan. 1-12 except for the

6:30am steel club & mace classes

general warm  up (10 minutes)

Americanas x 50 reps

resistance band archer pulls x 30/30  reps

Sanddune power steps x 50 reps

Sanddune push ups x 15 reps

recline rope climbs x 3

specific warm up (5  minutes)

Adex club long cycle swipes

test

Adex club long cycle swipes x max. reps in 5 minutes

specific warm up (5  minutes)

strict pull ups set up and practice

test

strict pull ups

Movement is life. When you stop moving long enough, you’re dead.

It’s not rocket science!

Aside from that, movement helps you recover from hard training faster and better.

If you wait until all your soreness goes away, you are losing ground.

The soreness goes away faster as you move.

After you hit a good hard training session, get enough quality food, sleep, & water then get back to your training, while you are still somewhat sore.

Keep in mind, I am not talking about severe pain. If you are  feeling that, go to your doctor and get it checked out.

Be smart, train hard and often.

“NO BRAIN, NO GAIN”

Note–All classes will be used for testing Jan. 1-12 except for the

6:30am steel club & mace classes

general warm  up (10 minutes)

resistance band pull a parts x 100 reps

Sanddune power steps x 50 reps

Adex club long cycle swipes x25 reps

Sanddune push ups x 15 reps

specific warm up (5  minutes)

bench press set up and light practice

bench press test

specific warm up (5  minutes)

deadlift set up and light practice

deadlift test

 

I have often said that I refuse to want someone’s improvement in health and fitness more than they do.

Today, I believe that more than ever! That is why I don’t have any “casual” members at my gym.

I refuse to work with lazy people who constantly miss training.

I just won’t do it!

On the other hand, I love to coach people who really dig deep and give it all they have every time they train. They are like clockwork in their consistency, they always show up.

The results follow the work!

img_20150502_171543I have learned a lot from this man, Zach Even-Esh, over the years; especially about refusing to accept excuses from anyone, including myself.

There are a handful of coaches I have followed for well over 10 years, Zach is definitely one of them!

Some of “the dedicated, coachable few”

After several decades of training people in martial arts, the military, and strength & fitness I have seen some very predictable patterns of behavior in people.

Some have been incredibly rewarding and positive, but some are anything but that.

While no one likes to be called a quitter, people quit good things all the time.

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Very few ever have the guts to just admit they are quitting, usually they just start fading away.

  • they miss training more frequently
  • they always seem to be hurt in some way
  • everything else is a priority except training

I could go on, but you get the point.

Don’t be that guy or gal!