DANCE TO ENHANCE

Q: Will taking a ballet class improve my footwork for boxing?

A: Taking dance classes (no matter what kind) will not make a difference in how well you box. Your time would be much better spent working on boxing specific footwork. shadow boxing, sparring etc.

To be helpful in improving sports performance, movement patterns need to be specific. Boxing has a specific kind of movement. There are no degrees of specificity. Either something is specific or it is not. Specific means explicit, particular, or definite not sort of or similar to.

Choosing dissimilar activities in hopes that they may improve performance in a totally different sport, is a mistake many coaches and athletes make. The only real possible benefits to taking ballet class are:

1. You may become a better dancer (in this case a better ballet dancer)

2. You may gain a placebo effect feeling that as you notice improvement in one area (dance) you will feel it must be having a positive carry over to another area (boxing).

3. You may find that you actually prefer wearing tights and leaping through the air more than getting punched in the face. 

So in closing, unless you have a burning desire to become good / better at ballet, concentrate on boxing.

PAU for NOW

TAKU
www.hybridfitness.tv
www.blackjackfitness.com

REPETITIONS FOR DEFINITION AND BULK

Q: Is it better to concentrate on performing  high repetitions for definition and low repetitions for bulk?

A: Both of these assumptions are incorrect. Ninety-nine percent of muscular definition has to do with a person’s overall body fat level, which is primarily a result of genetics and calories obtained from one’s Personal Eating Plan.

High repetitions have virtually no effect on muscualr definition. If you desire greater definition, you must reduce your percentage of body fat by adhering to a balanced low-calorie Personal Eating Plan. But even then your potential definition is limited by your genes.

Muscualr bulk or size is best produced by intensive exercise that lasts at least 30 seconds, but no more than 70 seconds. Using our recommended repetition guidelines a typical repetition of an exercise takes between 6-10 seconds to complete. Simple multiplication reveals that 6 second reps would permit sets of 5-11 reps where as 10 second reps would permit  sets of 3-7 reps.  For optimal results I recommend that you experiment with slow controlled repetitons while performing sets using the above guidlines.

PAU for NOW

TAKU

www.hybridfitness.tv
www.blackjackfitness.com

BEST WORKOUT IN THE WORLD!!!

Well, I never thought I would ever say this but I have discovered the greatest workout ever created in the history of the world. That’s right, you will never need another workout program as long as you live. Read that last sentence again.

There is no sense beating around the bush, just read on and you will discover the “Holy Grail” of Weightlifting / Strength / Conditioning Training routines. This single program will deliver everything you could possibly want in one, complete program.

Yes I  mean it. This program will do it all:  Strength, Power, Hypertrophy, Sports Performance…You’ll even look great naked!

So (drum roll please) Let’s get to it.

Mon – Sat A.M.

Run 5 miles A.F.A.P. (As Fast As Possible). Your goal for this should be around 30 minutes or less. (I do it in 25 minutes)

Mon – Wed – Fri  P.M.

Chest:
Bench press 5 x 6-10
Flat bench flyes 5 x 6-10
Incline bench press 6 x 6-10
Cable crossovers 6 x 10-12
Dips (body weight) 5 x failure
Dumbell pullovers 5 x 10-12.  

Back:
Wide-grip chins (to front) 6 x failure
T-bar rows 5 x 6-10
Seated pulley rows 6 x 6-10
One-arm dumbell rows 5 x 6-10
Straight-leg deadlifts 6 x 15

Legs:
Squats 6 x 8-12
Leg press 6 x 8-12
Leg extensions 6 x 12-15
Leg curls 6 x 10-12
Barbell lunges 5 x 15

Calves:
Standing calf raises 10 x 10
Seated calf raises 8 x 15
Oneplegged calf raises (holding dumbells) 6x12 

Forearms:
Wrist curls (forearms on knees) - 4 sets, 10 reps
Reverse barbell curls - 4 sets, 8 reps
Wright roller machine - to failure

Abs:
½ hour of a variety of nonspecific abdominal exercises, done
virtually nonstop. 

Tue - Thu - Sat P.M.

Biceps:
Barbell curls 6 x 6-10
Seated dumbell curls 6 x 6-10
Dumbell concentration curls 6 x 6-10  

Triceps:
Close-grip bench presses 6 x 6-10
Pushdowns 6 x 6-10
French press (barbell) 6 x 6-10
One-arm triceps extensions (dumbell) 6 x 6-10 

Shoulders:
Seated barbell presses 6 x 6-10
Lateral raises (standing) 6 x 6-10
Rear-delt lateral raises 5 x 6-10
Cable lateral raises 5 x 10-12

Calves , Forearms & Abs:
Same as Monday, Wednesday, Friday workout 

As you can see, this is a six days a week plan. Too much?
Can't handle it? I guess you are just not good enough yet.
Come back when you are not such a pansy.

I really do not need to say anything else.
The plan speaks for itself.

PAU for NOW

TAKU

www.hybridfitness.tv
www.blackjackfitness.com

P.S. APRIL FOOLS!!!!!!!!!!!!!