NEW PRODUCT RELEASES!!!

WHAT IS SPEED?
Speed is the quickness of movement of a limb, whether this is the legs of someone sprinting or the explosive arm action of a boxer or mixed martial artist. Speed is an integral part of every sport. In this dvd learn:
PUSH - PRESS - PULL - SQUAT
ALL - WITH SPEED!
GET SPEED NOW! !





Developing speed isn't about fancy gadgets or complicated machinery —it's about knowing how to develop the body in a powerful and explosive manner. Want to be able to run with blinding speed? Want to learn how your teams can become alarmingly faster?
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COMPLEX TRAINING:
This the most brutal workout that I've been through!
If you feel like you're up for the test and ready to push past what you call "your limits". Then this is a must have dvd! In this dvd learn: how to combine barbell exercises in the proper set - rep - movement sequence and explosive power !
TRY IT......I DARE YOU!

training 10_28_06

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

Sunday:
yoga and coffee
- helped my buddy paul set up his training center in his garage! pictures to come soon!

Monday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 2x
twisting reach backs - 2 x 10 each side
hurdle duck unders - 3 x 10
gpp session - jumping jacks / shuffle splits / mt. climbers -30 seconds each 3x
hang snatch w/xvest - 8 x 3
zercher squats - 4 x 3 followed by 3 burpees
high box step-ups w/xvest - 4 x 4 each leg
dumbell swings w/xvest - 4 x 5
pull-ups w/xvest - 4 x 5
med ball plyo push-ups - 4 x 5
cuban press - 3 x 8 w/ iron woody bands
med ball russian twists - 3 x 10

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

Wednesday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 2x
grappling for 1 hour
treadmill sprints 15 seconds followed by medball wood chops 5x then medball russian twists 10x
15 min.
treadmill sprints 15 seconds followed by medball scoop backward slams 5x then medball slams 5x
15 min. = total of 30 min.
ab wheel
plank - 1 min.
side plank - 30 sec. per side
horse pose - 30 sec. per side
superman - 45 sec.
bridges - 30 sec. 3x

Thursday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 2x
jump rope - 25 min.
tumbling
plank - 1 min.
side plank - 30 sec. per side
horse pose - 30 sec. per side
superman - 45 sec.
bridges - 30 sec. 3x

Friday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 2x
jump rope - 10 min.
tumbling
agility ladder drills
high pulls - 4 x 3
dive starts - 4 x 3-5 w/xvest
over head squats - 4 x 3-5 w/xvest
drop snatch - 4 x 5 w/xvest
good mornings - 3 x 5
see saw presses - 3 x 8
med ball plyo push-ups - 4 x 5
zig zags - 3 x 8 each arm
plank - 1 min.
side plank - 30 sec. per side
horse pose - 30 sec. per side
superman - 45 sec.
bridges - 30 sec. 3x

training 10_21_06

**** I KNOW I MISSED LAST WEEK **** JUST A LITTLE R&R THAT WAS NEEDED. :-)
Saturday:
grappling / jiu-jitsu class
group stretch
live rounds

Sunday:
yoga and coffee

Monday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 2x
hurdle duck unders - 3 x 10
gpp session - jumping jacks / shuffle splits / mt. climbers -30 seconds each 3x
hang snatch w/xvest - 8 x 3
barbell deadlifts - 4 x 5
bulgarian split squats w/xvest - 4 x 6 each leg
pull-ups / dips complex - 5 x 10 each
muscle snatch - 3 x 8 w/ iron woody bands
glute ham raises - 3 x 5
ab circuit

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

Wednesday:
grappling / jiu-jitsu for 45 min. - live rounds then various drill work
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 2x
med ball complex
plank - 1 min.
side plank - 30 sec. per side
horse pose - 30 sec. per side
supermans - 30 sec.
back bridges - 3 x 20 sec. holds

Thursday:
coffee and rest

Friday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 4x
hurdle duck unders - 3 x 10
hang clean w/xvest - 6 x 3
over head squats w/xvest - 4 x 3
drop snatch w/xvest - 4 x 5
bulgarian split squats w/xvest - 4 x 6 each leg
fat man pull-ups - 3 x 10 (use various grips)
muscle snatch - 3 x 8 w/ iron woody bands
plank - 1 min.
side plank - 30 sec. per side
horse pose - 30 sec. per side
supermans - 30 sec.
back bridges - 3 x 20 sec. holds
static scorpion holds - 2 x 15 sec. each leg
single leg bridge - 2 x 20 sec. each leg

training 10_07_06

Saturday:
renegade training cert in CT.

Sunday:
renegade training cert in CT.

Monday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 2x
hurdle duck unders - 3 x 10
gpp session - jumping jacks / shuffle splits / burpees / mt. climbers -30 seconds each 2x
dead stop squats - 4 x 3
hang clean w/xvest - 4 x 3
jump shrugs - 4 x 5
snatch grip deadlifts - 3 x 5
pull-ups w/ xvest - 4 x 5-8 (use various grips)
muscle snatch - 3 x 8 w/ iron woody bands
glute ham raises - 3 x 5
ab circuit

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

Wednesday:
grappling / jiu-jitsu for 45 min. - live rounds then various drill work
bench press - 6 x 4
push presses w/ xvest - 3 x 3
snatch presses - 3 x 3
snatch grip deadlifts - 3 x 5
good morning squats - 3 x 5
dumbell side laterals - 3 x 12
corner bar twists - 3 x 6
tricep pressdowns w/ iron woody bands - 4 x 20

Thursday:
stationery bike - 20 min.
tread mill tempo sprints followed by med ball wood chops 5x and med ball russian twists 12x
20 min.

Friday:
angels / devils / leg kicks / push-ups - 5/5/5/10 repeat 4x
hurdle duck unders - 3 x 10
hang snatch w/xvest - 4 x 3
over head squats w/xvest - 4 x 3
drop snatch w/xvest - 4 x 5
bulgarian split squats w/xvest - 4 x 6 each leg
pull-ups - 3 x 10 (use various grips)
muscle snatch - 3 x 8 w/ iron woody bands
plank - 1 min.
side plank - 30 sec. per side
horse pose - 30 sec. per side
supermans - 30 sec.
back bridges - 3 x 20 sec. holds
static scorpion holds - 2 x 15 sec. each leg
single leg bridge - 2 x 20 sec. each leg