Just did a killer leg workout with Fitness Competitor Leah Gifford. This is was hard functional training looks like! The “no pink dumbbell zone” rules were in effect!!!!!
My buddy Jim V and I – who is a Sgt on a regional SWAT team in my area, and was on the ABC show Expedition Impossible – did what I refer to as a “functional range day” where I combine functional exercises with some basic range work. It’s similar to my P.A.S.T Program conceptually.
You can slowly ramp up the difficulty by increasing the physical difficulty, and or increasing the shooting difficulty, or both.
Might start with 10 push ups, five tire flips, engage target at 7 yards.
Progressions might be 1 min of pushups, 10 tire flips, 10 rear sled drags, and add stress/difficulty to the shooting; on the move, from cover, or other.
My focus is on the exercise component and don’t make claims to being a BTDT firearms instructor, but a performance trainer who works with tac LE on ways of improving stress training and I enjoy ad hoc “functional” style range days such as found in this vid.
Programming should still attempt to balance volume of antagonist muscles , such as pushups followed by sled rows, etc. which can reduce potential for injuries and improve training effects long term.
However, you have to work with what you have, which in this case was a truck tire, length of phone pole, sled, and a few 25lb plates.
Yes, a pumpkin was injured during the filming of this vid. My apologies in advance to all pumpkin lovers out there
And what is this Fein stuff mentioned in the vid? I cover that in my article “What You Need To Know About Caffeine!” if interested.
As a rule, I prefer to train antagonist muscle groups together (chest/back, etc) but Pam wanted to do Chest/Shoulders…
On looking at the vid, she’s doing more or a KB high pull (which is what I wanted) vs a KB swing, and I should have written it as such in the vid workout write up. Oh well….
As some may recall, I was in Panama City Panama not long ago, and made a vid training at a great club down there called PowerClub. My latest visit, I put fitness competitor Ariadna González Fontelio through my GPP/conditioning day. If you want more info on this specific GPP/conditioning day, you can view myself doing it, as well as Kelly doing it, and making me look out of shape!
As you can see, Ariadna is in great condition, and next time I train her, will need to step up the difficulty and intensity for her!
As many of you should know by now, I’m a big fan of the Prowler sled. I consider it one of the best strength and conditioning tools going, and in my view every gym should have one! The Prowler in this vid is my personal sled, and it’s a “must have” item in my training arsenal, be it for strength athletes, fitness/figure models, or SWAT teams. Here’s my “best of” vid. Next week is the BrinkZone First Annual Prowler Charity event to help the Wounded Warrior Project, so anyone in the NE region should attempt to be there!
For more info on the Prowler, go the BrinkZone Store page
I made this vid yesterday with Christina and Kelly, doing an all Prowler leg day. It’s a tough job training female athletes like these two, but someone has to do it!
Don’t forget folks, first annual BrinkZone Prowler Charity event is next week!!!!!!
Are you one of those old school gym rats who believe heavy and low 6-10 rep resistance training the best stimulus for muscle growth? If so, you’re not alone. Many of us (yours truly included, so I’m not pointing any fingers) believe that the best stimulus for muscle growth is heavy lifting in the 6-10 rep range. However, recent scientific findings show that the classical heavy and low 6-10 rep training might not be the best way to induce muscle anabolism…
Just made this vid with Michelle Falsetta. We did a whole body strength/conditioning day using some of my favorite tools for the job, such as sand bags, TRX trainer, and Prowler sled. From this vid, one can see highly effective workouts are not difficult to develop with a few key tools. If interested in more info, etc on any of them, see my recommended product page HERE.
As regular readers of the BrinkZone should know by now, I’m a big fan of sled work. Drag sleds are a “must have” item in my view, but the Prowler sled takes sled work to the next level. The Prowler sled has become a staple of many people’s training. However, although many who use the Prowler know what an amazing conditioning tool it is, I find few appreciate it as a true strength tool. It’s like viewing the squat as a conditioning exercise, but failing to see the squat as a movement for developing maximal strength!
The Prowler uses virtually every muscle in your body, either directly or indirectly, and is as basic as it gets. Why do so many people put a few little weights on it and run the thing around like some aerobic toy?! But seriously, the Prowler is great for conditioning (using lighter weights and pushing for speed) but it’s also great for strength and hypertrophy. If you have access to one, load that bitch up with all the weight you can stand, and push it 75-100’ for 2-3 cycles with 3-5 minutes between sets. Tell me if it’s not one of the most brutal leg workouts you have ever experienced! I find heavy Prowler work translates very well into other areas of strength training and or conditioning work.
Finally, don’t forget about my First Annual Prowler Charity push off. Great prizes, fun time, and for a great cause!!!
Info on the competition HERE
Below is a recent max Prowler day for yours truly. My new personal best on the Prowler sled O death…did that weight for 3 cycles (75′) with 3 – 5 mins between “sets.” I had serious case of Prowler flu by the end of the last cycle.
BTW, today (June 14th, 2012) is the last day for this free download, then the page closes.
Report: The 6 Forgotten Factors Of Hypertrophy
Just read a free report called “The 6 Forgotten Factors Of Hypertrophy” by IFBB Pro Benjamin Pakulski and Vince Del Monte . I was immediately drawn to their honesty pointing out that there’s no magic programs. Programs are either based on proven scientific principles or bro science. Anyone follows my stuff knows how I feel about Bro-Science…
You can download the report from here:
==> The 6 Forgotten Factors of Hypertrophy Report < — Download here.