Then I did it; I asked so what all do you do with this thing and then he was like a little kid left in a toy store over night.  You could see his passion and how he really believed in everything he was showing me.  Now you all know how I love to add variety into training but I don’t get to overly crazy with today’s “functional” frenzy, but as I watched Chris and he was explaining things to me as he saw it; I started to think there might more to this than I gave credit for.  I was really impressed at all the different ways he was showing me how to set up the stretch bands with this piece of equipment.   Unlimited possibilities!  Then it happened, Chris asked me if I wanted to keep it for a month or two to play with it and find out for myself.  I am not one to pass up an opportunity and said yes.  I am glad I did because I have been seeing some benefits from incorporating some of his craziness into my workouts.  I guess the moral of this story is not to be afraid of trying new things out on yourself.

This workout I am sharing with you really does not have anything all that crazy incorporated into it but it will give you some inside looks at this new piece of training equipment that is about to hit the mainstream market.  I just happened to have my video camera there that day and had another request for me to film one of my personal workouts again.  I did not have a lot of time so I just through together a quick 6 exercise circuit and ran through it 5 times for a total of 5 sets per exercise at 10 reps each.

• Staggered Stance Chest Press
• Pull Back Into Isometric Hold With Scapular Retraction
• Forward Pull Good Morning
• Alternating Dumbbell Curl
• Cable/Rope Triceps Push Down
• Finger Tip Hang (Each Set Till Fatigued)

Nothing fancy but quick and effective when not having a lot of time.  If you have any training questions about the ARC or anything just let me know and I will do my best to get you an answer or my opinion.

I would like to thank Chris for trusting and allowing me to borrow the ARC for a few months until he makes a trip back down from Canada.  I will probably put up a few more exercises for everyone before he “tries” to take it back.  He has played and still does play Rugby so if I have to get into a scrum with him I might have my hands full!

To your health,

Jerry

Personally, I am more of a free weight guy who relies more on squats, dead lifts, step-ups, RDLs, and lunges.  This list could easily continue.  A leg press is just another tool to use in conjunction with all leg exercises.  I have only one leg press machine in my weight room and it is made by Hammer Strength.  What I like about this particular piece of equipment is that it is uni-lateral.  Each side or foot plate moves independently from the the other.  So you can literally only do one leg at a time or alternate legs in a more walk like fashion.  This can also be beneficial in working on muscle imbalances between each leg because each foot plate will have it’s own weight and it won’t be shared weight between the two foot plates.

A uni-lateral leg press can be used just like a traditional leg press but typically that is not how I use mine with my athletes.  I have developed a leg press circuit which is very challenging with many benefits.  Not only will you get stronger with this circuit but you will become more coordinated (as weird as that sounds) and more stable in the legs.  This is done by really challenging the neuromuscular system.

When we squat or do a traditional leg press both legs are pushing down at the same time.  With the circuit I am about to share with you; your body will be challenged to fight those urges through isometric (static, no movement) muscular contractions taking place in one leg, while the other is performing concentric and eccentric (moving a weight away and back under control) muscular contractions.  This is not typical neuromuscular firing patterns used in most exercises.  I know for some of you this may sound a bit confusing but the best way to experience this and learn how this works is to actually try it.

Uni-Lateral Leg Press Circuit:

• Adjust the seat forward or backward so that when you place your feet on the foot plates the knees are bent to 90 degrees or deeper and your feet positioned high enough so the knees are not bent out past your toes.  You will push into the plates with the whole foot with most of the emphasis coming through your heels.
• Start with 10 regular leg presses.  Press both feet into the foot plates evenly so you are extending the legs at the same time to almost lockout and then returning back under control.
• Without resting, perform 12 alternating presses.  Try to time the alternating presses just like you would if you were walking.  When one leg is pressing forward, the other leg is coming back.  Keep tension in the legs at all times and do not touch the foot plate to the machine.
• Now bring both foot plates down, press just one foot plate forward about two inches out and hold (isometric) it there as still as you can as you press out 10 reps with the other leg.  This will be difficult because the leg you are trying to hold still will automatically want to push at the same time with the pressing leg.
• After 10 reps is completed bring the pressing leg down to within two inches and hold.  Now start pressing the opposite leg which was holding before for 10 reps.  This will even be more challenging because there will be a level of fatigue that will start to set in.
• Finally after this has been done you will end with 5 regular leg presses.  Your goal will be to try and press both foot plates at the same exact time throughout the entire range of motion forward and back.

The first time an athlete tries this circuit with any substantial amount of weight; they can not believe how hard this circuit is to execute properly from start to finish.  Many times they will have to lower the weight.  I came up with this circuit years ago by just screwing around with some strength interns playing around in the weight room.  I knew I was on to something immediately when trying to do it.  I experimented with the rep ranges for a few weeks until I came up with the ranges you see here.

If you have a uni-lateral leg press available to you; I would encourage you to challenge yourself with this workout.  Please let me know what you thought.  It might actually tell you something about the leg strength and coordination that you thought you had.  I tell my athletes and interns all the time.  A good strength coach does not train muscles.  I good strength coach trains the neurological system which controls the muscles.  This is the basis for which I train all my athletes by.

I hope this helps,

To your health,

Jerry

Training the hip complex is one area of the body that is usually not emphasized enough in most weight training programs.   I also see many muscle imbalances across the hip complex and that can lead to other areas of the body getting stressed.  Most of the time, athletes have mobility issues and lack in range of motion.  This is usually due to tight hip flexors.

Let’s face it, athletes now days tend to train hard during practice or a workout session but then suck at being active.  We now live in a society of athletes that go to practice and then go home and sit behind a computer, on the couch, or play video games all night.  They are just not active outside of training and to many people are preaching to them about recovery.  I got news for you that is not recovery!

I can remember going from high school straight down to the track for track practice, then getting to the soccer field for soccer practice, then home for dinner, and then usually doing something outside like kickball, capture the flag, etc.. with others in the neighborhood until it was time to come in for a shower and then off to bed.  To many athletes focus just on one sport these days and that literally is all they do for activity.  Everything else is spent sitting on their butt; which will lead to shortened (tight) hip flexors that turns into more problems and potential for injury.

So by now you are saying, “Jerry where are you going with this?”.  Well I am glad you asked.  I put together this post to show you a body weight hip complex that will help most gain mobility and also strengthen up some of those smaller intrinsic muscles that might be getting neglected.  The best part is, there is no equipment needed and you can do these any where.

The first movement is the fire hydrant.  Get on all fours (knees and hands) and place your core in the neutral position. Once in this position you will try to stabilized your torso so there is little to no twisting through the spine and pelvis area.  ALL movement should be focused through the hip joint.  Keep your knee in a 90 degree position and just raise the leg up laterally as high as you can without twisting.  Go as far as your range of motion will allow for and squeeze for a one second hold, then return to the original position in a controlled manner.

The second movement is the donkey kickback.  Again, keep the knee in a 90 degree position and bring the leg straight back as far as you can.  Hold for a second and return.  Watch that you do not drop your pelvis and belly button down towards the floor to gain more motion.  The idea is to do it all from the hip joint.

The third movement is the circle in.  You will start like the donkey kick and then straighten the knee out and bring the leg around horizontally until you are in the peak position of the fire hydrant.  From here bring your leg down to the original starting position.  (Please refer to the video for a good visual)

The forth movement is the circle out.  Start like a fire hydrant and then horizontally bring the leg back while straightening it until it is in-line with your torso.  Finish by bringing the knee back down to the “all fours” position.  Note:  you will not bend the knee to 90 degrees before returning it down.  (Again, please refer to the video for a good visual)

Start by trying to do 10 reps in each position like a circuit.  You will feel a burn and that is a good thing as long as you can maintain good technique.  If you have to stop and rest that is OK.

Aggressive hip workout:  Try challenging yourself by doing each exercise in order as described for a set period of time like 3 or 6 minutes depending on your level.  You get one point for each time you can complete one entire cycle through both hips.  Key here is to maintain good technique and focus.  Hint-make sure you stretch really well afterwards!!

Hope this helps!!

To your health,

Jerry

The workout seen in the video accomplished both of these at the same time.  There were only three exercises but when repeated in a circuit style approach over a five minute span; they become very taxing on the athlete.  Oxygen debt and muscle fatigue, which result in “burning” muscles quickly sets in.  An athlete’s mental toughness will quickly present itself.

The team was divided in half, with one half of the team always resting while the other half competed.  That’s right this was a competition!  Make something competitive and athletes work harder.  Every time they completed a circuit they got a point.  The circuit was 10 body weight touch squats to a D-Ball, then push a 45 lb plate across the weight room, and finally do 20 speed jacks (jumping jack done quickly and the hands must touch above the head).  They had 5 minutes to accumulate as many points as they could.  The girls resting kept track of the girls competing.  At the end of 5 minutes, the girls resting now got to compete and the others got to rest.  We did this for two full rounds for both groups.

After the workout was completed and the points added up; the 5 athletes with the fewest points had to do a fun challenge that the rest of the team came up with.  These are fun and a good way to reward the team for challenging themselves and working hard.

This workout, although not long, is demanding on the body and mind.  Give it a go and really try to push yourself.  You may just find out the 5 minutes feels like 10 minutes!  Repeating the whole thing again 5 minutes later makes it feel like 20 minutes!!

To your health,

Jerry

On this day, we ran the basketball team through a seven station circuit.  Each station was 30 seconds long with 20 seconds of rest between each.  They went through the circuit three times with 2 minute rest and water breaks between circuits.
“BLUE COLLAR” Circuit:

• Punching Bag:  Open hand, Forearm,and kneeing
• Rope Climb:  Hand over hand climb
• Land Mine Alternating speed press
• Bonnies: Alternating lateral bounding with pause
• Tire Sled Drag with Power Row:  Full squat to power row
• Bosu Trainer Toe Touch:  Balance on one foot, touch toe with opposite hand
• Tire Flip:  Drive tire up and over with two foot hop through

Although this is not a long day in the weight room; I believe these types of workouts accomplish more than just conditioning, strength, and power.  They help to create an atmosphere and attitude.  I preach this to the team to make them believe in themselves and in each other.  Confidence must be high on a college basketball team.  They must have fun also.  When you have this combination on a basketball court during a game; plays are made and not forced which results in lower turnovers and better scoring opportunities.

As a strength coach, it is not always about how strong can you get that athlete.  You have to look at the total package and what you are trying to produce to walk out on that court so they can be in the best position to play to their abilities!  Establish a “work ethic” relationship with your athletes and they will give you the effort you desire.

To your health,

Jerry

Kettlebell Oblique Raise (Windmill) 3-5 reps on each side

Kettlebell 2 Hand Swing 10-12 reps

TRX Push-up 10-12 reps

TRX Mountain Climbers 30 reps

Gym Rings Lying Pull-up 10-12 reps

5 Complete Rounds with little rest

This form of training is called circuit training or going from one exercise to another with little to no rest between each exercise.  I have been doing much more of this type of training recently because I can get more done in a shorter period of time.  Hey, the life of a strength coach is crazy and I really do not have much “free” time for myself.  I love it when people tell me they just don’t have enough time to workout.  When I ask them how many hours a day they work and they say 8 hours a day; I just can’t help it when I laugh at them since I average 12 hours a day.  Managing their time wisely is usually the problem as they sit there and watch a rerun of their favorite TV show.  EVERYONE needs some type of physical activity so as the Nike ads say-”just do it”.

If you feel that filming and sharing some of my personal workouts with you is helping you to come up with some training ideas for exercises and developing yourself a program; then just let me know and I will continue these clips a few times a month.  This website was originally put together to get training information out to people who seek it and will apply it.  All YOU have to do is request what you want to learn and/or see and I will do my best to fulfill those requests.

To your health,

Jerry

Circuit training for conditioning and fat loss is huge and doing it with weight just makes it that more productive.  What I mean when saying circuit training is doing one exercise and then follow it up with another exercise with little to no rest.  That does not mean a circuit could not be defined by a set rest period between exercises; it can.  The point is that you are changing the exercises.  The less rest or heavier weight between exercises typically equals higher intensity.

This type of training can be done many ways such as body weight, barbells, dumbbells, sandbags, machines, or as demonstrated in this video with kettlebells.  Combinations of of all these can make for unlimited possibilities.  The kettlebell is a tool I like to use because of the smooth transitions you can do going from exercise to exercise.

This circuit in the video is very demanding and might not be for a beginner to kettlebells.  I would suggest you learn each exercise first and then work on combinations.  These are challenging and fun.  You will be able to feel how productive this circuit is the first time you try it.  Give it a shot and let me know what you think.

Double KB Swing 5-10 reps

Double KB Swing Clean-To-Front Squat-To-Push Press 5-10 reps

One Arm KB Snatch (hold onto the other kettlebell) Left/Right 5-10 reps

Alternating KB Cleans 6-10 reps

Finish with another set of Double KB Swing for 5-10 reps or for time 30sec-1minute

Rest for a set period of time typically 30sec-2minutes and repeat.

You could easily make modifications to the circuit if you wanted to do this whole circuit with just one kettlebell.

I hope you enjoyed this circuit and I will continue to post up more conditioning and fat loss type of workouts as I have been getting a lot of requests for them lately.

To your health,

Jerry

Fat loss is actually easy; getting a person out of their comfort level to achieve fat loss is the hard part.  Getting someone out of bad habits is the hard part.  Having them change their dietary intake is the hard part.  OK so I said it was easy and then gave three reasons why it is hard.  If you “really” want to make a change and loose some weight then do not try and do all of these at first because chances are you will be unsuccessful.  I would recommend you start with just exercise for two weeks, then start making gradual changes in your diet.  As you are progressively cleaning up your nutritional needs, try to drop a bad habit.  This might just be as easy as not staying up so late and going to bed a little earlier to give your body the rest it needs.  If you do things a little at a time you will be more likely to stick to a plan and change your ways of life to a better and more fit you.

In the video, I am giving you a fat loss circuit that can be done anywhere, does not need equipment, and can easily be modified according to your level of fitness.  First it is important to understand each exercise; so let me break them down for you:

Burpee: Start in a standing position.  Drop down and place your hands on the floor in front of your feet.  Explosively kick your feet straight back while placing your body weight on your hands and maintaining a tight contraction in your abdominal area (squeeze your belly in tight).  Then with no pause bring the feet back up to your hands and jump straight up as fast and as hard as you can.  Repeat for time or reps.  If you are overweight and this exercise is to advanced, start with just going through the motions.  Get down into a push-up position and then stand up and keep repeating in that fashion until it gets easier.

“T” Push-ups: Start in a push-up position.  Complete a push-up and then transfer your weight onto one hand and foot and rotate the body keeping your mid section tight until you make your body look like the letter “T”.  This is done in a controlled tempo.  Once you have achieved the “T” position return to the push-up and repeat on the other side.  Repeat for time or reps.  If you are unable to do a push-up or rotate just focus on maintaining a solid push-up position with your core tight.  After you have mastered that for the time, work on lowering yourself down slowly into the down position of the push-up.  Keep progressing until you complete your first push-up.  Another option would be to complete push-ups from your knees.

Mountain Climber: Start in a push-up position and bring one foot up (knee towards the chest).  In that position, tighten your mid section and then start alternating your feet driving the knees up towards the chest.  Do this as fast as you can while still maintaining good form and technique.  Repeat for time or reps.  If you can not maintain that position; stand up and do a standing march.  March in place and swing your arms.

Speed Jacks: This is just an old school jumping jack but done aggressively.  Bring your arms up above your head in a circular motion until they touch.  At the same time split your feet out wide away from the mid line of your body.  Explosively, bring your arms back down to your sides as you bring your legs back together.  Repeat for time or reps.  If jumping is to hard on your joints; bring your arms up above your head and step out to the side.  Step back as you bring your arms back down.  Then repeat stepping out in the opposite direction.

For my athletes and my clients; I always say there are NO EXCUSES!  This circuit can be done for all levels of fitness.  Just like most fitness routines; you may just have to modify it to meet your abilities.  So if you are reading this and you know you are very over weight then try doing the modification that I suggested.  If you are very advanced, try doing some of these exercises with light weight dumbbells in your hands.

In the video I supplied this workout:

Burpee 20 seconds

rest 10 seconds

“T” Push-ups 20 seconds

rest 10 seconds

Mountain Climbers 20 seconds

rest 10 seconds

Speed Jacks 20 seconds

rest 10 seconds and repeat for more sets

You can easily see how this circuit could be modified by increasing or decreasing the times, or doing each exercise for a set number of reps.  Either of these approaches can produce great results but you MUST push yourself out of your comfort level to see any of them.  I am a big believer that this type of conditioning will produce much better and faster results by raising your metabolism than running on a treadmill or elliptical.

If you are working on getting in shape and really like this approach to conditioning than I would recommend you look into Joe Hashey’s Bull Strength Conditioning Manual.  He mixes in body weight circuits with weights to accomplish some awesome and very challenging short but effective workouts.

Here is the direct link for more information on his system: Click Here!

Remember, you need to take the first step in getting into shape.  Give this circuit an honest try.  It does not take long.  Try doing it two days a week for two weeks then add a third day and make a small change in your diet.  Little steps turn into big steps over time.  Now take that first step to a better you!

To your health,

Jerry

PS-Here is a review that I did at www.bestfitnessproductreview.com on the Bull Strength Conditioning Manual.

This is called 8 Count Body Builders because it is exactly eight distinct movements that are involved to execute this sequence of exercises.  In the video, I purposely paused at each position in the first two rounds and then went at speed in the third round.  Here are the eight movements:

1. Drop down and place hands on the floor
2. Put weight on your hands and kick your feet straight back
3. Maintain position and spread legs apart
4. Explosively bring legs back together
5. Lower body into down position of a push-up
6. Finish the push-up
7. Bring feet back up to the hands
8. Explode straight up into a jump

I learned this exercise from a strength coach who was once in the military and he told me they would do this exercise for conditioning when they could not go out and run.  I am not sure if the military still does this conditioning but it does work.  Learn the movements and then try to do them as fast as you can while still maintaining good form.  I will have my athletes and clients do 10 of them continuously as fast as they can with 1 minute rest periods.  I will run multiple sets depending on their level of conditioning.  If you are not in very good shape just try to complete 3-5 of them and rest for 1-2 minutes then repeat.

What I really love about these is that you can do them just about anywhere and you require no equipment.  This is a great sequence of body weight exercises to do if you are traveling.  You can do them right the privacy of your hotel room.  8 Count Body Builders are also great for accomplishing some of your challenging fat loss goals.  If done with a good demanding intensity, you will really boost up your metabolism and help burn off a large amount of calories post exercise and it won’t have to be a long drawn out workout.

Give it a try and let me know what you think.  You will thank me when you drop down a pants size!!

To your health,

Jerry

The second product I’d like you to know about is: The Bull Strength Conditioining Manual. This totally blew me away.  I do a lot of this type of training with my athletes but Joe totally took it to the next level.  These programs kick major ass and they will produce results.  This is for the coach who wants their team to excel or the fitness person who wants faster return from their workouts.  Check it out: Click Here!

Joe Hashey is the owner of Synergy Athletics LLC, a certified strength and conditioining specialist, and recently opened up a new training center in New York.  He trains athletes for peak performance and injury prevention using proven methods of variety training.  I would like to thank Joe for putting together quality training programs and sharing his knowledge and experience.