TEMPORARILY CLOSED

Hey there…thanks for stopping by. Due to some family obligations I am temporarily not adding any new content. There are literally hundreds of articles to choose from in my archives, going all the way back to 2008. Please take a moment to look around, I am sure you will find stuff worth exploring.  I’ll be back soon with new content for you to enjoy.

PAU for NOW

TAKU

W.O.W #6 “Santa Cruz”

By Wayne “Scrapper” Fischer

Don’t be misled by the subtle appearance of this workout. It’s very tough, and has the ability to challenge you on multiple levels.

Progress through each exercise with no rest.

Take a :60 rest after each round.

Record your total number of rounds completed and the overall completion time.

Push yourself on the next run-through and see if you can improve your time. Be aware of individual areas where you can shave seconds off your workout. Transitions between exercises and times on the Concept 2 & Versa Climber machines are 2 of the most obvious.

Good luck and train hard!

Santa Cruz
EXERCISE	–	REP COUNT
VersaClimber OR Concept 2 Rower	:	VC: 250ft. C2: 500m
Overhead Lunges (KB or DB)	:	x30
Wall Ball Toss	:	x20
Hanging Knee Raises	:	x15

Perform 3 to 5 rounds for time

Note: “KB” and “DB” refer to Kettlebells and Dumbbells, respectively

TAKU’s NOTE: This is one of many Workouts of the Week that we create at Hybrid Fitness. If you are feeling hammered when your done, be sure to let Scrapper know.

© 2006-2009 HybridFitness.tv. All Rights Reserved. Reproduction without permission prohibited.

Compound for Success

When training to enhance athletics, Compound movements should be your bread and butter. Training using almost exclusively compound movements saves time and guaranties maximum efficiency in your training. As a minimum standard be sure that you push and pull both vertically and horizontally and include some forms of squatting lunging and dead-lifting movements in your over all plan. Resisted and dynamic midsection work as well as neck and grip work are, an effective way to round out a well planned training program.

Here is a short list of movements you should include on a regular basis:

1. Horizontal press variations (Flat / Incline / Decline)

2. Horizontal Rows Variations (Overhand / Underhand / T-bar)

3. Vertical pulling variations (Chin-ups / Pull-ups / Pull-downs)

4. Vertical press variations (DB / BB / Military press / Press Behind neck)

5. Squat variations (Front / Back / Zercher)

6. Dead-lift variations (RDL / Stiff-legged / Standard)

7. Lunge variations (Forward / Lateral / Reverse)

8. Mid-section variations (Full contact twists / GHD / Knee raise)

9. Neck variations (Neck harness / Manual resistance / Neck-ups)

10. Grip variations (Farmers walks / Grippers / Timed Hangs)

PAU for NOW

TAKU

Conditioning – Just shut up and do it!

By Jason Klofstad 

Total Body Circuit #1

Warm Up:

Jump Rope — 2 minutes

Circuit:

Dumbbell Thruster————–60 seconds

Renegade Row (dumbbell)—–60 seconds

T-Stance Pushup—————-60 seconds

Mountain Climbers————–60 seconds

Sit-Throughs———————60 seconds

Dumbbell Swings—————-60 seconds (30 sec. L / 30 sec. R)

Burpies (Squat-thrust w/pushup and jump)-60 seconds

Rest:

1 minute of rest between circuits. Work to complete 3 total circuits for a total of 21 minutes of work, excluding the warm-up.

Notes:

• You should be completely taxed after each 60 second round. Select weights accordingly. By example, you should be struggling for the last few repetitions on the thrusters, etc. as you approach the 60 second mark.

• Transition immediately from one exercise to the next. For example, after the dumbbell thrusters, place them on the floor and immediately begin the renegade rows. After the rows, release the dumbbells, stay in position and go right into the T-stance pushup. Have whatever you need for each exercise already set up to use.

• This circuit is 7 exercises at 1 minute each for a total of 7 continuous minutes of physical exertion per circuit. The idea is to develop your strength and conditioning simultaneously. Therefore, do everything you can to continue working for the entire time on each exercise. Pace yourself. Slow down if you must, but DO NOT STOP working!

• If 20lb. dumbbells are suitable for thrusters but too light for rows, have multiple dumbbells available.

• Adjust your progression accordingly. If you’re not able to do 3 full circuits, work up to it. If you’re able to complete 3 circuits, increase the intensity of each exercise and circuit by:

a) increasing speed (performing more reps per 60 sec. interval)

b) increasing weight

c) decreasing the rest time

• Add dumbbells to the burpies to increase the intensity.

• Feel free to add a weighted vest to give more resistance throughout the circuit.

Now get to it!

The Viking has spoken.

Time Flies

By Jim Bryan

I still remember when I started weight training. I was about 12 years old and had trained for a couple of years on a small weight set my Dad got me. Then I was involved in a serious Motor Cycle accident and was out of training for a while. That was when I was 14. The Dr. told me If I hadn’t been lifting I’d probably be pushing up daisy’s.

I got back into training as soon as I could and have been at it ever since.
I also remember the severe diets when I was doing Bodybuilding Contests. Don’t miss them at all. This was before Dr. Atkins. Funny thing is we were doing the Low Carb thing long before it got popular. It happens that way in Strength Training. Much of what is considered “New and Cutting edge” is actually old and recycled. We trained to failure back then without making a fuss over it. We also used free weights AND machines and never thought about the latest “Functional Training” smokescreen.

A little story about “Functional Training.” It seems the KING (That’s what he’s called) of “Functional Training” was doing a seminar and was going to demonstrate how to develop balance by jumping onto a “Swiss Ball.” He did and busted his ass…….right in front of everyone! I don’t know if anybody got their money back but this type of BS goes on all the time. Thank goodness in my day we were limited to basic training ideas and didn’t have to deal with as much BS as trainees today.

I also remember the Supplement Craze in my day, that has continued up till now. The idea that you can’t gain without supplements is still big business. Now you have Pro Hormones that companies are hawking that may only have bad side effects and none good. In my day There was the Body Building Camp and the Strength Camp. I did both and am happy I did. But Body Building back then wasn’t near as freaky as it is now. I don’t believe for a second that today’s top BB’s are healthy. AND they haven’t been “clean” in years.

Things have gotten much simpler for me now. I still try to train hard and often. I still try new things. I still read. But I don’t worry about all the small things. I have some strength left but I find it’s hard to stay lean as I want to. I just eat less most of the time. I don’t go to Internet Discussion boards much anymore for the simple reason that I’ve heard most of it…..several times. I don’t worry about TUL or TUT. I’m not looking for the latest get big drink. I filter BS pretty good but now and then I find some good Info or Friends to discuss it with. I don’t give a c**p about “what’s best Free Weights or Machines?” They both work. I also don’t care if “Failure Training” works for the masses. I know it worked for me and everyone else that I have seen. I don’t see anything wrong if you do or don’t want to train to failure. It’s your business. Why are you training? Is it for you or someone else? If it isn’t for you, you’ll fail. I also think you can enjoy training, most people won’t continue something they don’t enjoy. I also believe Safety should be an issue for your training. Without it you may be limping around someday.

Mahalo Nui Loa!

TAKU’s NOTE:
This article was originally written by Jim Bryan  on 03-28-04. I want to thank  Jim for sharing another one of his excellent, straightforward, no-nonsense articles with me.

One and Done

Five Easy Steps to a One Hour Workout

Two of the biggest mistakes I see in the gym are people training too often, and not training hard enough. Most folks mistakenly believe that they can make up for lower quality workouts, by simply upping the quantity. Unfortunately this does not work.

Most of these people hit the gym five or six days a week, repeating the same old stuff over and over, like a hamster going round and round on his little wheel. The sad thing is they make about as much forward progress as that hamster does…they are basically going no where.

On the other end of the spectrum are the folks who feel they just don’t have time to train. They want to do cardio, lift weights, stretch, and still have a life. They look at the gym hamsters, and wish that they to could somehow find the time to spend 10-12 hours a week in the gym.

WAKE UP PEOPLE!!!

First, you will not make progress by doing the same thing over and over. If you expect your body to produce a change, than you must start by inducing that change with an unaccustomed stimulus.

Next,once the stimulus has been introduced, get out of the gym and let your body do it’s thing. The workout does not produce the change. Change happens during your recovery period.

Finally, 5-6 workouts every two weeks is enough to get the job done. Not only that, each workout should not take more than an hour to complete. That’s right, one hour. You will do cardio, weights, stretching…and all in one hour.

Here’s how it works:

Step One. 0-5 minutes. Warm-up = Easy cycling @ 60% Max Heart Rate

Step Two. 5-20 minutes. Endurance exercise (Cardio) = Interval cycling alternating 3-min @ 70% Max Heart Rate and 3-min @ 80% Max Heart Rate

Step Three. 20-25 minutes. Cool-down = Easy cycling @ 60% Max Heart Rate

Step Four. 25-55 minutes. Strength Training = One set each of 8-12 exercises covering all major muscle groups. Example: Leg Press, Leg Curl, Chest Press, Row, Shoulder Press, Pull-down, Triceps, Biceps, Ab’s, Low-back

Step Five. 55-60 minutes. Cool-down and Stretching = the Big-4: Hamstring stretch, Low-back Stretch, Shoulder Stretch, Calf Stretch

WOW…That was easy. Now, get into the gym and create your own workout using the above guidelines as your template. If you like free-weights, use free-weights. If you prefer running or rowing to cycling, DO IT!.  Try alternating three days in the gym the first week, and only two days the next. Mix things up, keep it fresh.

Before you know it, you’ll be having fun, getting fit, and still have time for a life outside the gym.

PAU for NOW

TAKU

I want it All

I keep hearing that song by Queen in the back of my head. The one with the chorus that says “I want it all, I want it all, I want it all and I want it now”. Many of my clients are very busy people and do not have tons of time to devote to exercise outside of the time they choose to spend with me.

Most personal trainers focus on strength training with their clients. They have come to think of “cardio” as some long duration, low intensity activity that the clients should be doing, but on their own time. They make recommendations like “do 30-60 minutes of cardio 3-5 times a week”. I actually know a trainer that tells his clients that in order to be successful they need to do four, 90-minute strength sessions a week, plus another 3-5 hours of cardio on their own time. Talk about inefficient.

This workout is one I use to make sure that my clients can get everything they need in our time together. This plan combines heavy weightlifting with interval style “cardio” training, alternating between the two. Depending on the current needs and abilities of the client there may be from 3-5 exposures to each. The strength training is done in three set mini circuits where in you choose a pushing movement a pulling movement and a lower body movement. The interval training is conducted in four minute blocks using mixed modalities in which the work to rest ratios are varied during each exposure. Rest between the strength and interval bouts is the time it takes to walk from one area of the gym to another. During the strength movements you may vary the rest from 30 – 90 seconds depending on how heavy you wish to train and how challenged you wish to be.

If you are an athlete looking for a great GPP plan for any sport or activity give this style of mixed mode training a try. If you are a trainer who usually just does strength training with your clients, surprise them with this brief and brutal workout. I guarantee you or your clients will see and feel a difference in performance in no time.

Remember the circuits below are just a few examples of 100s you can create. Use these as a template and see what kind of workouts you can come up with. You are limited only by your imagination and the tools you have access to.

Example of Mixed-Mode Hybrid:

 

Strength Circuit 1. 1 x 6-10 reps each

• Chin-up or weighted Chin-up
• Dip or weighted Dip
• Single leg Squat off a box Bodyweight or weighted

H.I.I.T. Mode 1. Four minutes

 

• Concept 2 – (20 sec work / 10 sec recovery)

Strength Circuit 2. 1 x 6-10 reps each

• Dumbbell Row
• Dumbbell Bench
• Dumbbell CDL+S

H.I.I.T. Mode 2. Four minutes

• L.B.E. (exercise bike) 30 sec work / 30 sec recovery

Strength Circuit 3. 1 x 6-10 reps each

• Dumbbell Alternating High pull
• Dumbbell Alternating Shoulder press
• Dumbbell reverse lunge

H.I.I.T. Mode 3. Four minutes

• Stair Sprints 20 sec work / 20 sec recovery

Strength Circuit 4. 1 x 6-10 reps each

• Hanging Knee raise (weighted if more then 10 reps can be completed)
• GHD raise (weighted if more then 10 reps can be completed)
• Cable rotations

PAU for NOW

TAKU

Don’t Short Circuit Your Training

By Jim Bryan

One of the biggest problems I see is Over Thinking Things. Much of the time this leads to Analysis Paralysis. This  is where you spend more time thinking about doing something, than you actually spend doing it. How much does it matter about the speed of a rep? Does it matter more than actually going to the gym and  having a workout? How much does it matter what “Camp” your from? Is that more important then getting to the gym? About “Camps.” How important is it really to identify yourself as a “Volume Trainee,” a “Power Lifter,” an “Olympic Lifter,” A “HIT Trainee?”  Who are you training for? Yourself or the approval of someone else? Training isn’t really all that complicated. Some would have you think that it is, so they can sell you on Their Method. So much information and so little time. Might as well use that time by going to the gym.

When you go to most discussion boards you have the group looking for the “One best way to train” and the one’s that just like to argue that “Their way is the one true way.” Ever wonder if the same one’s that “Know the One best Way” are just as confused as you? Many are and will argue for something else down the line. You also have the most Dogmatic types that will continue to argue long after their arguments are invalid. They are confused and need to be in the gym, instead of cruising the “Boards” so they can argue for their way, “The one best way.”

There is NO one best way! People have different goals. What works for you is what keeps you going to the gym and enjoying the trip there. Different ways of training have different levels of safety. Educate yourself, form an opinion and then follow through. The simplest way to Strength Train is to pick a group of exercises Starting with the legs and working to the upper body. Go up in weight when things get easy. Machines or Free Weights? What do you have? If you have both, try both. Try to be in and out within an hour.  Do you like “One set Training?” Then do it. Want to use “more than one set?” Then do that. Don’t fret and worry if someone is going to disapprove. It’s your workout! Go to the gym two or three days a week. You can add some cardio if you want. Cut down your rest periods and you may not need much cardio. Do it for yourself, because you want to.  Live long……..be strong!

TAKU’s Note:

Thanks to Jim Bryan for sharing another one of his excellent articles with us this week.

PRODUCT UPDATE:

In September I announced the arrival of a great new training tool from my friend coach Tom Kelso; a CD-ROM titled “100 of the best Strength Training Workouts”.

As I mentioned in my original announcement, the Data CD holds 40 x Total-Body, 30 x Upper-body and 30 x Lower-Body workouts that allow you to plug in any exercise based on your training facility.

Also included are an introductory text, workout catalog, workout descriptions, workout recording forms and a complete list of exercises are on file.

This is indeed an outstanding reference for the avid trainee, trainer or sport coach.

Well now Tom has made it even easier for you to get your hands on this great information. Visit his web-site, and you can purchase the CD, “100 of the best Strength Training Workouts”, as a download. No need to wait.

I highly recommend this training tool for trainers, athletes, coaches, and strength training enthusiasts of all levels.

Get yours now!

PAU for NOW

TAKU

Workout in a hurry

6 weeks to a new you in the New Year (Part two)

In part one of this article I told you that we could re-shape your body in as little as 15 workouts over just six weeks. Having read part one you should have taken all of your photos and measurements as well as outlined your eating for the first few weeks of the plan. You should also know how many push-ups and sit-ups you can do as well as your time for a wall sit and how far you can run in 30 seconds. In part two I am going to outline the nuts and bolts of the plan as well as answer some basic questions and give options for those who may have limited access to workout equipment or who want to do their training bare-bones, boot-camp style; outside or at home.

We don’t have a lot of time. That is why we are using this plan in the first place. Let me reassure you it is not about the quantity but the quality of effort that is put forth that makes this type of training so efficient and effective. The workouts themselves are going to be brief and infrequent and therefore should be done with the utmost intensity. Don’t be intimidated by that word. Even if you are a beginner or coming back from a lay off you can work out hard enough to get great results. The secret is to try as hard as you can at the moment. As you recover and adapt each week, you will find that you are able to step it up a little more.

The workout will be done as follows. Each training day you will focus on a certain body region along with your cardio and stretching. None of these workouts should ever take longer then an hour including the warm-up, stretching and cool-down. In fact 45 – 50 minutes will probably be all you need as your fitness improves over the next few weeks. When I make recommendations for how many sets you should perform you will notice that I say one set. In my experience one good set is all you need to have success. Some people just can not seem to handle this approach and feel they need more. If you choose to do more keep this in mind. For each set you add you are using up more of your bodies recovery ability as well as increasing the total time you spend working out. The whole reason we are doing this workout is because we are in a hurry; so trust me and just do one set as hard as you can.

For the cardio portion of your training plan, your job is also to work as hard as you can in the moment. Whatever machine you choose to use I want you to go as far as possible in 15 minutes. I find that 15 minutes is all you need if you are really working as hard as you can. The cardio session is broken down as follows: You wont need to warm-up because you just finished your strength training session. So, pick a machine and work as hard and fast as you can for 12 minutes and then cool-down for about 3 minutes.

Do not increase the length of time you do cardio, just do your best to cover more distance then you did last time. How will you know how far you went? Look at the machine. Most of these machines will give you a distance read out. If not then use calories as your guide. If you burn more calories during the same length of time that means you are working harder then before.

Each time you train, be sure to write down everything you do in the gym. Write down how much you lifted in each exercise and when you can do more then 10 reps in any exercise, add some weight. Write down the distance you covered or the number of calories burned in your cardio session and strive to go further or burn more next time. Every little increase is significant. Be sure to keep the time you do your cardio consistent so that the calorie and distance numbers are accurate from session to session. Remember you are only working really hard for about 12 minutes.

The Workouts:

Workout 1. Lower body:

5 minute warm-up treadmill, bike, or rower

Squats 1 x 6-10

Dumbbell Lateral Lunges 1 x 6-10

Dumbbell Lunges to the rear 1 x 6-10 (each leg)

Straight leg dead-lifts 1 x 6-10

Single leg calf raise 1 x 6-10 (each leg)

Mid-section: Hanging knee raise or incline knee raise, low back extension, band or pulley rotations. 1 x 8-15

Cardio: Machine of your choice for max distance or calories in 12 minutes

Cool-Down: 3 minutes

Stretch: 5-10 minutes full body

Workout 2. Pushing (two days after workout 1.)

5 minute warm-up on treadmill, bike, or rower

Flat Dumbbell flyes or pec-deck 1 x 6-10

Incline barbell or machine press 1 x 6-10

Dips 1 x 6-10 (If you can do more then 10 add weight)

Dumbbell, cable, or machine lateral raise 1 x 6-10

Barbell, dumbbell, or machine shoulder press 1 x 6-10

Dumbbell, cable, or machine rear delt 1 x 6-10

Dumbbell, or cable, overhead triceps extensions 1 x 6-10

Cable or machine triceps push-downs 1 x 6-10

Cardio: Machine of your choice for max distance or calories in 12 minutes

Cool-Down: 3 minutes

Stretch: 5-10 minutes full body

Workout 3.  Pulling (two days after workout 2.)

5 minute warm-up on treadmill, bike, or rower

Pull-ups or assisted pull-ups 1 x 6-10 (if you can do more then 10 pull-ups, add weight)

Close grip (V-bar) pull-downs 1 x 6-10

Reverse back fly with cable, dumbbells, or machine 1 x 6-10

Bent over rows with a dumbbell or barbell 1 x 6-10

Standing shrugs with dumbbells, barbells, or machine 1 x 6-10

Mid-section: Hanging knee raise or incline knee raise, low back extension, band or pulley rotations. 1 x 8-15

Cardio: Machine of your choice for max distance or calories in 12 minutes

Cool-Down: 3 minutes

Stretch: 5-10 minutes full body

Rest two days before starting over with workout number one.

Tips for continued success:

Intensity:

The repetition guidelines I have listed are just that, guidelines. Do not stop a set until you are un-able to perform another perfect rep. With exercises like Squats or Stiff-legged dead-lifts, stop 1-2 reps short of failure.

How much rest:

After you warm-up, move quickly from exercise to exercise. Strive to rest no more then 60 seconds between exercises.

How to be progressive:

First increase reps then increase weight. Once you can exceed 10 reps on your main exercises or 15 on core movements, add 5-10 lbs of weight.

How to add variety:

Exercises are essentially exchangeable. Exchange any major multi-joint, pushing, pulling or lower body movement with any other. Single joint movements such as arm curls and extensions as well as mid-section movements may be changed frequently as well. Just be sure to write down what you do and train as hard as possible on each work set.

Cardio:

Pick whatever machines you like or have available. Bike, Treadmill, Stair-climber, Rowing machine, they are all effective. For best results mix things up and use a different machine or mode each time. Just be sure to write down your distance or calories accurately.

Home training:

If you are doing this workout at home and have a well stocked home gym then follow the plan as closely as possible. If you are using resistance bands, sandbags, dumbbells, kettlebells, and or bodyweight movements then again create workouts that are as similar to those in the above plan as possible. Our exercise library database has more then enough ideas for you to choose from. For the cardio portion go to a track and see how far you can run around the track in 12 minutes (not including warm-up and cool-down). Choose a set time as before (say 12 minutes) and start running. In week one it may take you 12 minutes to run one mile. Don’t be surprised if by the end of six weeks you are going considerably further.

Have fun, work hard and don’t forget to drop us a line with your results.

PAU for NOW

TAKU
www.hybridfitness.tv
www.blackjackfitness.com