AGILITY LADDER TRAINING!

Just wanted people to see what's being said about my agility ladder training dvd:

"For the 15 plus years that I've been involved in combat athletics, from various self defense arts to MMA, it's the combatant who's quicker when it counts who comes out on top. "Cat-like" agility is something all fighters desire but too many believe it's something you are born with. Not true. After meeting Shawn I was immediately impresssed with how such a powerfully built individual could change both direction and level with absolute control and precision. The agility ladder is much more than a tool for football or soccer players. The techniques he has laid out are tailor made for the casual BJJ player all the way up to the hardcore MMA fighter. Whether you are sprawling to fend off a double leg, releasing from the clinch to fire a high kick or parrying a straight right hand to throw your own left hook, this dvd will help you do it quicker with proper form, speed and power. There's more to fight training than lifting weights and running sprints and this is it!"
Derick Hill, NY,NY MMA practitioner and Performance Trainer

This dvd is getting awesome reviews! Pick one up and find out for yourself!
-shawn

training 08_19_06

Saturday:
grappling / jiu-jitsu class
group stretch
passing the guard drills
half guard drills
side control drills

Sunday:
hit golf balls at the driving range

Monday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 2x
hurdle duck unders - 3 x 10
bear crawls - 5 x 3 w/ iron woody bands
hang cleans - 6 x 2
high box step-ups - 4 x 5 w/xvest
cross-over lunges - 4 x 5 w/xvest
plyo push-ups off a med ball - 4 x 15
burpee to pull-up complex - 4 x 5 (be explosive)
single-leg take down drilss - 3 x 5 w/ iron woody bands - attach one side to a stationary post or person and step inside the band so that it wraps around your waist and explode out
lateral shuffles - 3 x 5 w/ iron woody bands
med ball plough to vert jumps - 3 x 5
med ball rotational tosses - 4 x 5


Tuesday:
grappling / jiu-jitsu class
group stretch
200 rep ab circuit / 50 push-ups / 100 bw squats
drills
live rounds
bar hangs - 3 x 45 sec.

Wednesday:
grappling / jiu-jitsu for 45 min. - live rounds then various drill work
dumbell swings - 4 x 5
split jerks - 6 x 3 followed by depth jumps
over head squats - 4 x 5 w/ xvest
drop snatch - 4 x 5 w/ xvest
alternating flat dumbell presses - 4 x 8
fat man pull-ups (rip and catch) - 4 x 5-8
chin-ups - 4 x 8
side laterals - 4 x 10
bar hang - 3 x 45 sec.


Thursday:
coffee
ab circuit
10 yard sprints - 20x

Friday:
grappling / jiu-jitsu for 45 min. - live rounds then various drill work (this was @ 5AM - pretty tough mentally)
dive start high pulls - 8 x 3
front squats - 8 x 3
dips - 4 x 12
close grip pull-downs - 4 x 8
cuban press - 4 x 12
rev hypers on swiss ball - 4 x 12
shelcs - 4 x 12
swiss ball plank crunches - 4 x 12
med ball crunches - 4 x 15
rapid torso meb ball twists - 4 x 15

training 08_12_06

Saturday:
grappling / jiu-jitsu class
group stretch
drills
live rounds

Sunday:
12 mile hike
hit golf balls at the driving range

Monday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 4x
agility ladder - 6 movements
hang snatch - 6 x 3 followed by lateral box jumps 3 per side
bench press - 6 x 3 followed by 5 med ball woodchops
pause squats - 5 x 5 (very explosive with 3 second hold at the bottom)
see saw presses - 3 x 8
band good mornings w/ iron woody bands 3 x 12
burpee to pull-up complex - 4 x 5 (be explosive)
cuban presses - 3 x 10
ab work

Tuesday:
grappling / jiu-jitsu class
group stretch
225 rep ab circuit / 50 push-ups / 100 bw squats
drills
live rounds

Wednesday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 2x
hurdle duck unders - 3 x 10
agility ladder - 8 movements
dumbell swings - 4 x 8
hang high-pulls - 6 x 3
over head squats - 4 x 8
high box step ups w/ xvest - 4 x 5 per leg
bradford press - 3 x 12
reverse hypers on swiss ball - 3 x 12
hammer curls - 4 x 12

Thursday:
coffee
ab circuit
tempo sprints 20 min. / 15 min. elyptical / 15 min. stationary bike

Friday:
AM
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 2x
hurdle duck unders - 3 x 10
push jerks - 6 x 3 followed by 5 depth jumps
front squats - 6 x 3 followed by 5 med ball vert jumps
dips w/ xvest - 4 x 12
single leg, leg curls - 3 x 12 per leg
explosive pull and catch pull-ups (switching between 2 grips) - 4 x 8
PM
6 - 100 yard tempo runs

training 08_05_06

Saturday:
grappling / jiu-jitsu class
group stretch
drills
live rounds

Sunday:
4 mile hike
tossed a cinder block around like a med ball with various throws and push-up complexes

Monday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 4x
iron cross: 3 x 10
hang snatch - 4 x 6 followed by lateral box jumps 3 per side
bench press - 4 x 5 followed by 5 med ball woodchops
pause squats - 4 x 4 (very explosive with 3 second hold at the bottom)
see saw presses - 3 x 10
band good mornings w/ iron woody bands 3 x 12
burpee to pull-up complex - 3 x 5 (be explosive)
cuban presses - 3 x 10
ab work

Tuesday:
grappling / jiu-jitsu class
group stretch
drills
live rounds

Wednesday:
AM
hurdle duck unders - 3 x 10
hurdle leg swings - 2 x 10
agility ladder - 8 movements
split jerks w/ dumbells - 6 x 3 followed by 5 box jumps
bulgarian split squats - 4 x 8 per leg
reverse grip lat pull-downs - 3 x 8
dead man rope pulls - 3 x 4 trips
reverse hypers on swiss ball - 3 x 12
hammer curls - 3 x 12
tricep press downs - 4 x 12
PM
grappling / jiu-jitsu for hour live rounds
ab / lower back work

Thursday:
coffee

Friday:
tumbling / angels / devils / leg kicks / push ups / iron cross
hang cleans - 6 x 3 followed by meb ball vert jumps 5x
front squats - 6 x 3 w/ xvest followed by donkey kicks 5x
dumbell floor press - 4 x 8
bradford press - 3 x 8
pull-ups w/ xvest - 3 x 5
glute ham raises - 4 x 8
side laterals - 3 x 12
100 yard tempo sprints - 4x

IT'S READY TO ROLL!

Well it's been long overdue, but my dvd is ready

and is receiving great reviews!

Pick up your copy at the introductory price before time runs out!

training 07_29_06

Saturday:
grappling / jiu-jitsu class
group stretch
passing the guard drills / submissions from the mount
live rounds

Monday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 4x
hang snatch - 4 x 6
pause squats - 4 x 5
russian split jumps - 4 x 6
high pulls - 4 x 4
single leg box jumps - 4 x 4 per leg
tricep press downs - 3 x 12 w/ iron woody bands
ab work

Tuesday:
grappling / jiu-jitsu class
group stretch
single and double leg take down drills
live rounds

Wednesday:
grappling / jiu-jitsu for 30 min. various drills
dumbell swings - 4 x 8
split jerks - 4 x 6
high box step ups - 4 x 8 per leg
good mornings - 4 x 5
ballistic med ball chest passes - 4 x 15
close grip lat pull-downs - 4 x 8
tricep press downs - 4 x 12
ab circuit - 100 reps
plank hold - 1 min.
horse pose - 30 seconds each side

Thursday:
treadmill sprints - 15 min
various bag work - 6 - 2 min rounds w/ 30 sec. rest
bjj drill w/ bag for 20 min.

Friday:
angels / leg kicks / devils / push-ups - 5/5/5/10 repeat 2x
hurdle duck unders - 3 x 10
incline dumbell presses - 4 x 8 followed by
reverse grip lat pull-downs - 4 x 6-8
single leg box squats - 4 x 8 each leg
up-right rows - 4 x 8 followed by
standing push press - 4 x 12
reverse hypers on plyo ball - 4 x 12