Ouchee....

Workout for Saturday


Well, another Saturday self imposed torture session...


Breathing Ladders

1-2-3-4-5-6-7-8-9-10 of each....

Pushups
Inverted Row
Ball Slam
Box jumps
KB Swing
DB Clean and Press ( touch floor each time)
Bench Press @135
Plyo Depth Jump and Hold ( holy fu$K this was hard)
Barbell Curls
Bosu Squat
400 Meter Run
Floor Wiper
Triceps Dips
Thruster

Yeah... that was um... difficult.


So, here is a great interview with Mark Twight from GYM JONES ( whom I rip off shamelessly at all times) :)

Twight and Company are THE standard for hard-core training.... They hold their training methodologies and workouts to the most ridiculous of standards...

The following brief interview was done for Muscle & Fitness (August 2009 issue) as part of an article about the so-called toughest gyms in America. I only buy "tough" if we use the current, watered-down definition because, compared to what used to be considered tough and remarkable, what we do at Gym Jones is "passable". I have posted the interview here because I expect only excerpts will be printed and I believe the exchange accurately illustrates the current state of the Gym Jones project. For a more detailed look into what we are doing surf to:
https://members.gymjones.com

Can you briefly explain your training philosophy at Gym Jones?

The mind is primary. Physical training is easy, especially if you only do what you already do well. Psychological training is hard. If sport performance is 90% mental - as most people insist - and you aren't training your mind in concert with your body you are wasting time. Unfuck your head and physical performance increases instantly.

Our athletes carry their engine or fight in a specific weight class so power-to-weight ratio is our main objective. No one has ever gained weight in our gym but everyone is stronger, faster, and more capable than when they arrived. Yes, we know how to put on size and we've done it for certain fighters but really ... yawn.

Improving sport performance is a question of attention, discipline, and effort. Practice makes habit. You become what you do. Do it right and evolve. Do it wrong and stagnate. Every level of performance has an entry fee. If you can pay you can play. Want to race bikes or Nordic ski at an international level? It costs 1000 hours of training volume per year. 1100 would be better. Only have 500? Welcome to the regionals, maybe nationals ... there are no shortcuts. Want to earn a black belt in Brazilian Jiu-jitsu? Invest nine or ten years ... there are no quick fixes.

Work + Recovery = Training. Everyone forgets the second point. Many will work hard. Few treat recovery with equal discipline. Do it and surpass. Don't and plateau. It's simple.

Some might consider [what we do] tough simply because what constitutes hard work has slipped over the last 30 years. These days unremarkable fitness is called elite. What we do in the gym isn't old-school hard. But it's passable and our guys are fairly capable.

Can you tell me why you choose to keep your gym so small (so few members) and why you don't openly welcome very many people?

We believe the mind is primary, and we cultivate its growth by controlling the environment. Gym Jones is a place of work. It's obvious when you cross the threshold. We insist on a high standard of effort. We believe that you become what you do, but perhaps equally important, you become who or what you hang around: if you want to improve find someone better than you to teach and inspire. We have "cast" our place to provide these examples and trainees develop quickly and well because of it.

Finally, the number of people who train here (around 30, a dozen of whom are sponsored) is limited because time and energy are finite. We actually coach. We get up in our athletes' lives. We care about them. And there's not an endless supply of care for anyone who wants it. Hence the private nature of the place.

Can you provide me a sample workout that has been done recently at Gym Jones?

First, no training session exists in a vacuum. It is influenced by what came before, by the objective of the training, by the seasonal or annual plan, and, of course, by the needs of the individual(s) for whom the training is prescribed. The following workout was done by some of the fighters during a month of split emphasis on strength, and also power-endurance (aka work capacity). By our definition we classify this as a strength workout because the business is in the lunge/hop/jump segment. The upper body circuit ensures no movements are neglected, and although hard at that point in the session, it is not enough on its own to cause any stimulating stress for this group.

January 15th, 2009
6-Way BB Complex (thank you Istvan Javorek)
6 reps each of the following movements done non-stop without setting barbell down
Snatch, Overhead Squat, Back Squat, Good Morning, Row (back parallel to floor), Deadlift
2 sets @ 75#, 2 sets @ 95#, rest 2-3 minutes between sets
Then:
6x Weighted Lunge (barbell on back, @ 40% of Back Squat 1RM, 3 each leg) +
6x Weighted Step-up/Hop @ 2x 30# DBs on 10" box +
6x Split Jump (3 each)
6 sets, rest 2-3 minutes between sets
Then:
Pull-up & Ring Dip circuit:
10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10
First round looks like: 10x Pull-up + 1x Ring Dip
Second round looks like: 9x Pull-up + 2x Ring Dip
Etc.
Then:
Cool down

Workout for Friday!

What was I thinking!?! Circa 1996 @ 290 pounds

The weekend is here! Time to enjoy the first weekend of summer. Speaking of which, WTF has our summer been??


Well,

If anyone would like to come and check out SNAP fitness, they are having the grand opening this Saturday. If you are in the area, pop by and say hello. For anyone who signs up, you get a free one hour consultation with one of their great trainers. ( Maybe even with me... )

SNAP Fitness @ 183 Roncesvalles Ave.

Snap is a nice gym, and it's usually not busy at all. They have dumped a a$$-tonne of money into the equipment and it certainly is very State-of-the-Art.



Clients:

I am quickly getting booked up for the next 4 weeks, if you are interested in getting some personal training/dieting advice, please email me. nuggett@rogers.com

Chances are, after this I will only have time for a very few clients as I will be going back to the wonderful world of full time work... :(


Workout For Friday

400 meter runs x 3

10 rounds of "The CHIEF"

Max Effort Bench

Chest Work

Full Body Depletion Work.

Hardcore!

Ron, won the battle, but lost the war versus FIGHT GONE BAD!

Workout for Wednesday 400 Meter repeats, ( run 400, walk 1:30, repeat) @ 10mph x5

Then

Fight Gone Bad Max Reps

1 minute Hill Climb on Spinner
no rest 1 minute deadlifts @ 135
no rest 1 minute pushups
no rest 1 minute KB Clean and Press
no rest 1 Min Box Jumps

Rest one minute, repeat three times.

Ron hit 74 reps on the last round ( championship round) and threw up in his mouth a little. Ew.

But wow.

Ron has dropped a way too fast 10lbs in one week.

And has gone from walking on the treadmill, to running sprints @ 10mph. (also 375 deadlift, 230 push press, 340 bench) Awesome Stuff....

Workout for Thursday

Run 400 meters x 5

Then Max Effort Bench Press 5-5-5-3-3-1-1-1

Then Fight Gone Bad Redux

1 minute KB Swing no rest
1 minute push ups no rest
1 minute sit ups no rest
1 minute push press no rest
1 minute elliptical
Rest one minute, repeat three times

Then 10-9-8-7-6-5-4-3-2-1 reps of ( no rest throughout)

Bosu Piston Press
Inverted Row
DB Curl
Bench Dip
Ball Slam


Nutrition and performance.


It's amazing how much of what you eat the day before effects your overall status and training performance the next day.

Eat like crap, train like crap.

I mean, hands up, who likes to run 400 meters with a bloated tummy? Especially after a night of excess, you definitely feel worse for wear the next day.

Eating a normal and clean diet the day before, usually leads to better performance and effort in the gym Feel good.. train great. It's weird, but it should be the other way around. That's why typically "Leg days" are Sunday's with no cardio.

Apparently he was out drinking the night before...

Feeling Scared

It's amazing what a little fear can do for your workout. As usual, and I've said it before - many people get far too complacent with their training. Sometimes people need to be be coaxed into performing at their peak level. If you are just simply puttering along in your gym and current routine...ask yourself... Am I actually improving at anything here?

If you are simply satisfied with your current curriculum and status quo, then enjoy.

But why are you at the gym? Ask yourself... WHY AM I HERE?

If you are not improving, getting stronger, breaking records or performing better, then you are merely treading water.

And you will continue to look like the treadmill folks, who drive 30 minutes to the gym to walk for 20 minutes on the dreadmill.

So, go to crossfit.com or gymjones.com and find an a$ busting workout and have at er!

(or you can simply copy an SRX program as I have grabbed all the good stuff from both these sites and added my own tried and true methods)


Remember,

Don't go to the gym to lose weight, you silly fool.

Go to get strong and get in great condition.

Lose your weight by putting down the knife and fork and by making wise dietary choices.


Plyometrics.
Many of you already know that plyometrics are usally saved for athletes - jumping, bounding, depth jumps, drop holds etc. But, the renegade program usually adds them in a few months of the year. When you are looking for performance, conditioning and to make a sweet pair of wheels ( for the ladies out there) I have found that plyometrics really help in this regard.

Cause in the end, everyone who trains wants better performance and better looking legs!

And when cosmetic appearance is a goal or yours, and let's be honest, it's a goal of everyone:

You need to use every tool in the shed.

yep....10/10

Failure...
I have seen some people that have failed to get results on a number of programs. And to be honest, 75% of the time it is usually the trainees fault. I mean, a trainer can put together a piss poor program and diet regime and get their clients " less than optimal" results, but they would still see something.

It's these types of people that I consciously try to avoid simply training with. I will sit down and talk with them and try to motivate them. But, to be honest, most are lost causes. They need to have an "a-ha" moment. And sometimes a chat with me can help them find it... other times it's simply a waste of air.

Cause without this epiphany, they are doomed to repeat the same mistakes over and over and over again.

These are the same people who constantly get fatter year after year.

Go back and read this post.

CLICK ME FOOLIO


And for some people, who use the "slow metabolism" excuse.

That's Bullshit.

Cause by "slow metabolism" you meant:

"I eat too much crap, I really didn't eat like you told me and I'm lying cause I have a food control issue. "

I'm waiting for someone to say to me: Jamie, I can't lose weight, cause I can't stop eating junk.

That would be beautiful.

Cause if I actually locked you in a cage, and fed you what you say you eat, I guarantee you would be SHREDDED in no time. :)



Don't forget to practice your sport!

Seriously, they actually sell this thing!

All the time in the gym in the world, wont prepare you for your actual sport when it comes to performance. I mean, If I see one more fool working on his golf swing at the cable crossover machine, I may just have a coronary!


"Yes, of course sir... Your golf club has resistance going both ways and is attached to a cable"

Get out of here, and get to a golf range numbnuts! :)


Practicing only in the weight room and not actually at your sport will look something like this:

Point being, to get better at sport, you actually SHOULD PLAY IT.

Cool Sites

Project Deliverance

Crossfit North Carolina

I will be updating almost daily for the next week.



7345

SNAP!

Ron - exhausted and floored...

Letting me know what he thinks of "THE BIG 55"

( p.s he got up and hit a 320 on the bench, a record, 10 minutes later)

Things have been hectic.

And the summer has just begun!


The opening of the Industrial Renegade FitnessRx has hit a little snag ( a job offer I can't refuse). It will be opening this year, but likely more towards September. It is a lifelong dream and I can afford to take a shot at it for a year...

That said, as I await my new role, I am down daily at Snap Fitness in High Park, doing some assessments and personal training and helping out a few friends get their shop up and running.

http://www.snapfitness.com/torontohighpark/free_trial.cfm

If you are in the area, pop in and say hello. Really, it's sweet setup... 24/7 access.... It's like your own personal private studio at all times.

I've had some fun there.

A client of mine there Ronald, has really had to take a step back with regards to what he was taught and what is happening in the trenches.

Ronald, who is a Bachelor of Physical and Health Education, registered massage therapist and sports massage therapist really knows the inner workings of the human anatomy. But after talking with me for a bit, put all his beliefs on hiatus for the last two days, as we pounded him into the ground with some seriously hardcore workouts.

Ron's a big fella. Like linebacker big.

He also has incredible heart and determination.

But after 8 weeks, he will be a machine.

Day 1

( he hasn't run in a year)

8 second runs, 12 seconds rest x 45

then

Sparrows Dozen

5 reps each - 8 rounds

Deadlift @135
Ball Slam
Push Up
Inverted Row

For day one, 8 rounds was ridiculous. He did the work, laid down, and then got up for more.

Technique Drills
Box Squat - 3's
Full Squat 3-3-3-1-1-1

Then
Single Arm Clean and Press
5-3-3-3 (70 lbs)

Then
One Arm Row 3x5 ( Planks as rest) ( haha)
Face Pull/ Pull Down couplet 10-10-10-10

40 medball throws and tosses.





Now, when he asked what time I was available "tomorrow" I thought... yeah right... I will see him in a week.

Nope, there he was on Thursday Morning.

8 second runs @7.3 ( great work) 12 second recoveries x 45

Then BIG 55

Bench at 135
Squat
Ball Slam
KB Swing

10-9-8-7-6-5-4-3-2-1


As Ron got through the first set, the sweat was pouring, he was huffing and puffing and had the look of "wtf did I sgn myself up for?"

He swore at me, well, I think it was swearing as I couldn't hear him through his panting...

He buckled down and finished the whole thing, without rest.

There was a point where I asked him if he had enough, and the answer was " bring it" ( mental note taken :) )


Then
Power Clean Technique
3-3-3-3-1-1-1

Then
Bench Press 3-3-3-3-1-1-1 ( personal record of 320 pounds!!!!! )
* Yes a personal best by 5 pounds after cardio and crossfit.... and he hadn't hit 315 in over a year - so much for weights before cardio... blah blah blah...

Incline Press 5x5
Abs as rest ( haha)

Med Ball Chest Press 40 throws.


Great work Ron, there is no doubt that I think you've found your new training style for good.

Probably the most surprising client ever. All heart and all effort.



Dietary Dogma

When doing these assessments, I am floored by the ginormous amounts of misinformation out there.

I've heard this so far this week:

"Special K is my diet food"
"I eat very clean! 3 Sandwiches a day and only one bag of chips!"
" I stay away from banana's, they make people fat"

Oh gosh... the poor Banana and Carrot.

Why do people always confuse ( cookies/crackers/pasta/bear paws/ oreos ) with Banana's and Carrots? :)

But even more surprisingly is that there are people out there that don't train at all....

I don't get it. It's not "maybe" good for you. It is, and you feel better when you do it. Oh well.

I digress. They have come out to the gym and have made a decision to change their lives!

It's my hope, that they will continue on and get bitten by the bug :)


Danny

Congrats to my MUCH older brother Danny, who after 10 years finally bites the bullet and asks his snot nosed little brother for diet advice and actually follows it.

Danny urgently lost 27 pounds in order to save himself from a life long sentence to type 2 diabetes and lipitor.

Good luck on your blood work tomorrow Danny. I'm sure you will be medication free.

( yes, he had fruit on this diet... haha)



Have a great weekend.

WTF?? I don't make people fat!!!

Ahh...... Summer!

Well,

The month of June arrives and as always, the warm weather brings with it BBQ's, parties, long weekends and overall...overindulgence.

Now, many know that the occasional overindulgence is not only OK, but is actually beneficial to your goals and can improve your chances at attaining the physique you are looking for.

With that said, many people need to readdress and give them selves a good hard look in the mirror before they start incorporating overfeeds/refeeds/cheat meals into their diets.

Most of you can simply keep dieting till it stalls and only then should you think about a "free" day or meal.

Now,

With that said.

I want you to enjoy your summer. Eat the buns on your burger when you are at a party. You are giving the rest of us training junkies a bad name.

I want you to have that party mix ( as long as you avoid those stupid pretzles!)

It's these social situations that bring with it the unavoidable.

So go with it. Live a little.. you deserve it.

Keep your diet clean 85% of the time and you will be rolling.



Benchmark Workouts

Every now and again, even we write down something on paper that you just have to shake your head at the next day.

Well after a few glasses of wine, this is what ended up being written:

"800"
100 Kettle Bell Swings
50 Pushups
100 Crunches
50 Ball Slams
100 DB Clean and Press
50 Floor Wipers
100 Side Raise
50 Thusters
50 squats
100 Bicep Curls
50 Tricep Pressdowns

Yep and the sign at the side of the road said:

Welcome to F*ckedupville..

Population.
YOU


Workout For Sunday

Legs ( ascending loads)

Squats
5, increase weight, 5 increase weight

5-5-5-5-5-5-5-5 ( progressively heavy loads)
1 max single

Deadlifts
5-5-5-5-5-5-5-5 ( progressively heavy loads)

1 max single

Power Clean
3-3-3-3-3-3 ( progressively heavy loads)

Overhead + JumpSquat (5-5-5-5) ( progressively heavy loads)

Leg Press 5-5-5-5-5-5 yep, you guessed it, ( progressively heavy loads)


Didn't seem like much at the time, but if anyone got the licence plate of that truck that hit me, please forward it to nuggett@rogers.com



400's

The remainder of this month, we will be focusing on 400 meter repeats. Now that sport season is back in full gear, I realize the need for this type of energy pathway for sports.

We have spent the better part of the fall and winter working in the 10 second sprint area - which is VERY efficient for weight loss and keeping cardio fresh and fun and a very short duration.

Either Sprints or Steady State Cardio.

That's it.

Upon getting back on the Gridiron this year, I realized that I was gassed quite early. This is unheard of for me. I mean, that's the only thing that nobody can take away from me. I've always had the most energy, stamina and wind.

I took a look back and realized that I had fallen in love with the sprint's all too often.

Neglecting any area of your conditioning is a pathway to less than stellar results...

And with that segway, here is a little info on pathways.

Metabolic Pathways

There are three metabolic pathways that provide the energy for all human action. These "metabolic engines" are known as the phosphagen pathway, the glycolytic pathway, and the oxidative pathway.

The first, the phosphagen, dominates the highest-powered activities, those that last less than about ten seconds. Not unlike the 8 second sprints.

The second pathway,the glycolytic, dominates moderate-powered activities, those that last up to several minutes.

The third pathway, the oxidative, dominates low-powered activities, those that last in excess of several minutes. ( ie Steady State Cardio)

Favoring one or two to the exclusion of the others and not recognizing the impact of excessive training in the oxidative pathway are arguably the two most common faults in fitness training.

And I should know better. All in all.

Another lesson learned, and I've been in this game for some time.

Point being, I recognized a fault, found out the culprit and put the steps back in to fix it.

Workout for Monday

5 x 400 meter runs @ 9mph/9.5/10.0/10.0/10.0

In between, walk on an incline till heart rate comes down to 130 and then repeat

3 ballistic Pushups

5 weighted russian twists

7 ballslam

10 rounds

Then

Bench Press 10-10-10

Hammer Wide 10-10-10-10

Hammer Incline 10-10-5-5

Hammer Press 10-10-10

Cable Crossover 10-10-10

Basic SRX FIT WORKOUT SET UP

(up to 30 minutes)

Cardio Conditioning ( work in the 10 seconds or less area/90 seconds or less area/and greater than 3:00 minutes area) Pick one.

Up to 15 minutes: Metabolic Conditioning

Crossfit style workouts: These are typically "muscular power endurance" type of programs

Up to 20 mintues -Bodypart Training

Weights and Rep ranges change often for perceived goals.

Strength

These workouts are aimed at increasing maximum force production. Movements are typically slow and grinding (Deadlift, Weighted Pull-up, Squat, Overhead Squat, Bench Press, etc.) where explosiveness is not a factor. Loads are great enough that repetitions are restricted to less than 5 per set, with a maximum of 25-30 reps

Power

This is used to describe several types of workouts. Typically the movements used are fast and explosive (e.g. the Olympic lifts). These would be done at a load heavy enough that repetitions are restricted to less than 5 per set. Box Jumps, Depth Jumps and Litvinov Conversions fall under the Power heading. These workouts are aimed at increasing rate of force production, and the ability to "turn on" muscle fibers instantly in a coordinated manner

Hypertophy:

This is typically the 8-10 rep range, and sometimes with extensions of sets via many different methods. Rest Pause/Breathing Sets/ etc.

This is simply to pump your muscles and encourage growth of new fibers and swelling of the current ones. :)

Getting Back Into the Swing of things!

Well,

After the week "break in" period. I am back at it full bore, and it feels great to be eating clean and sprinting on the treadmill and no more "dready state bordio"

Workout today
20 minutes of 10 second sprints, 15 second recoveries.

Then
1-2-3-4-5 ( ladders) ( do one rep, take one breath, then two reps, two breaths - you get it)

Inverted Row
Ballistic Pushups
KB Swing 1 pood ( 50 lbs)
Box Jump
DB Clean and Press 55 lbs
Thrusters

Then

Chinups
30

Pulldowns
10-10-10-10

One Arm Rows
10-10-10

Seated Row 10-10-10

Face Pulls 10-10-10


I have alot to write about, but have not had the time. I will be adding several posts this week.