Abu Dhabi Combat Club

The ADCC is the premiere open grappling tournament in all the world. The brainchild of Sheik Tahnoon, this money tournament is held in Abu Dhabi in the United Arab Emirates on a yearly basis to determine who are the best grapplers in the world. Competitors in Abu Dhabi are the very finest competitors in various grappling arts including ju-jitsu, wrestling, judo, and sambo. Athletes are hand-picked and invited by the Sheik and his selection comittee based on individual accomplishments and submitted video applications.

If you were to look through previous rosters about 5-years ago you would discover a virtual who's who of UFC and Pride stars. Unfortunately, due to exclusive contractual obligations, it is no longer possible to see guys like Tito Ortiz, Matt Hughes, Demian Maia, and BJ Penn compete in the ADCC.

Competitors compete in various weightclasses in a scored grappling match. There are points given for control, aggressiveness, submission attempts, and defense. However, the real name of the game is to try to make your opponent submit or "tap-out". Submissions often occur when a joint (shoulder, arm, knee, ankle, foot)is held in a painful position forcing the competitor to submit. You can also "choke out" your opponent using a variety of different techniques.



At any rate, I have embeded a pretty cool highlight video of the 2007 ADCC. Please enjoy, these guys are literally the very best ground fighters the world has to offer!

Cheers,

M

Front squats

Simply put, the front squat is an essential lift for someone who strength trains seriously. This post is intended to provide a brief outline of the essential elements of a good front squat.

First off, learn how to do a proper squat using no weight whatsoever. If you cannot do a proper squat with a straight back, keeping your feet flat on the floor.......keep working. The front squat is a technical lift and good technique is paramount.



Front Squat Guidelines

1). Grab an Olympic bar with hands slightly closer than shoulder distance apart

2). Rotate bar upwards so the the bar is resting on the front of the shoulder and your palms are facing upwards.

3). Elevate your elbows upwards so that they are perpependicular to the line of your shoulder.

4). Drop slowly into a deep squat keeping your elbows high.

5). Your butt should drop slightly below knee level at the bottom of the squat

5). Keep your elbows high and in line with the shoulder througout the entire duration of the lift....this is the essence of a proper front squat.

Keep working peoples!


For good video clips of proper front squatting technique, check out www.crossfit.com

Images courtesy of www.crossfit.com

Final days......

To clarify.......I am actually referring to the amount of time left to train outside rather than the impending destruction of mankind.

To that end I will not stand on my soapbox and launch into a long-winded, opinionated, and self righteous diatribe on the merits of working out on a track......or field. No, that is for another time my friends because today is all about business. You will however need a track or other suitable outdoor facility
(ie. field).

This workout involves two of my favorite things, running short to moderate distances and throwing in a strength element. The addition of strength really stimluates and activates aerobic power as well as some anaerobic elements.

Anyway, without further ado, I introduce the "tracker".

TRACKER

Run- 2,400 m (fast)

After the run immediately perform

Push-ups- Complete an eight set pyramid doing "travelling" push-ups".

Set #1 - 8 push-ups *travel into the next running lane (approximately 3 feet)

Set #2- 7 push-ups *travel into the next running lane (approximately 3 feet)

Set #3- 6 push-ups *travel into the next running lane (approximately 3 feet)

Sets#4- 5 push-ups *travel into the next running lane (approximately 3 feet)

etc, etc

Continue downwards until you reach one push-up. This leaves you with a total of 36-push-ups in total for the set. Incidentally, this works great on an
8-lane running track. The push-ups should be done with as little rest as possible until the entire set is completed.

P.S. You musttravel between each set. You can't just decide to do a straight set of 36-push-ups because you don't want to look like a dork.

Advanced- repeat this circuit 2-3 times taking about 1-minute between each round

Intermediate- try it once and see how you feel

Hope all is good out there peoples?

M

Fighting fit

Fighting may very well represent the most complete training profile of any individual sport. You see in many individual sports a particular element comes to dominate to a much higher degree than other elements. For instance, triathletes require a phenomenal degree of aerobic capacity and it is without a doubt the sole criteria which divides an elite competitior from a recreational athlete. Although other elements may be important (strength, speed, anaerobic capacity), the most important element is the development of high levels of aerobic capacity (endurance). This is not an isolated instance in the world of individual sports, many disciplines require a particular element of fitness to be developed above and beyond all other elements. Sprinting, long distance running, powerlifting, and cycling all bear testament to this phenomenon.

However, amongst individual sports one particular sport (or sporting class including grappling and striking) stands apart from most others. That sport ladies and gentlemen is good ole' fighting. No other individual sport requires such a complete approach to developing such a wide variety of fitness and performance related elements. Successful fighters require high levels of aerobic endurance, aerobic power, anaerobic capacity, flexibility, strength, power, speed, and balance. All of these elements are superbly developed through the demands of the sport itself.

What then does this tell us? I personally believe that fighter training acts as an excellent template to develop a very well rounded training and conditioning regimen. It does not mean you have to step in the ring and throw down....it means that incorporating elements of fight training will go a long way in fully developing you as an athlete. It also shakes up the monotony of lifting weights and running laps...........

With that said, I am going to lay down a nice little fighter workout here that should act to challenge a wide variety of fitness elements and provide some fun along the way. (A heavybag is not absolutely neccessary for this workout but you will achieve much better results using a bag). This is a striking wokout with some strength and conditioning thrown in for good measure.

Striker #1

100X-Skip

20X-Push-ups

40X-90 degree crunch

250X- Skip

30X- Push-ups

50X- 90 degree crunch

40X- Squat knees (alternating)

25X-Push-ups

40X-Squat knees

50X- 90 degree crunches

25X- Jab + cross

40X- Squat kness

25X- Jab + cross

40X- Alternating front kick (teep)

25X- Jab+cross

40X-Alternating front kick (teep)

2 /3X (each side)- Round house kicks (low and connect with the shin)

15X- Alternating elbows (level trajectory)

2 / 5X ( each side )- Round house kicks (low-mid level and connect with the shin)

15X- Alternating elbows (level trajectory)

2 / 5X ( each side) round house kicks (medium to high)

5X- Jab-cross-hook-hook (upper)

2/5X (each side)- low "cut" kicks

5X- Jab-cross-hook-hook

2/3X (each side)- Roundhouse kicks (high)

10X- jab-cross-hook-hook

10X- Roundhouse kicks (low and high)


If this is simply too daunting cut the required reps in half. Remember to always wear hand wraps and gloves if you are using a heavybag. Shin guards are advisable when you begin training Muay thai. Over time your shins become conditioned and you can kick your bag with no shin protection.

If you have never trained on a heavybag........slowly work up and hit harder over time. Speed and power will improve with repetition, don't try and crush the bag with every punch or kick, especially when you are beginning or your body will punish you for it.

Have fun!


M

Self defence (Fall 08')

Thanks to all the brave women who attended the Velocity Fitness "Fast Street Defense" seminar on August 27, 2008. A good time was had by all and some money was raised for a very worthy cause. Proceeds were directed to the Alberta Wildlife Rescue Foundation which rescues, rehabilitates, and releases wild animals that are lost or injured due to human activities. This non-profit foundation runs entirely on private donations and saves the lives of several hundred injured or lost wild animals each year.

Seminars are approximately 90-minutes and cannot possibly cover every aspect of street defense. However, a good overview is given to stand-up and close range fighting as well as a more in-depth look at ground fighting and grappling. The idea of the seminar is to provide some basic knowledge and techniques that can be used to successfully prevent a physical assault and make a quick escape.

This seminar is devoid of of any strict adherence to a particular martial art. Techniques are borrowed from Muay Thai, Wrestling, Ju-jitsu, and Krav Maga to combine effective techniques that are easily learned and maintained over time. Preference is given to techniques that generate blunt trauma using large movement patterns. Finger, wrist and joint manipulations are intentionally left out as they require a great deal of practice, dexterity, strength, and concentration to pull off in a combat situation.

For more information regarding upcoming seminars please free to drop an email to mark@velocityfitness.ca

Legal Eagle

This is unfortunately a neccesary proclamation. Due to recent legal developments in the area of Strength and Conditioning, Velocity Fitness Consulting is issuing a disclaimer in regards to suggested workouts that appear on this blog.

Velocity Fitness accepts no responsibility for any injuries or death that may occur through participation in suggested workouts that appear on www.velocityfitness.blogspot.com. Physical activity does pose the risk of musculoskeletal, pulmonary, and cardiovascular injury or even the remote risk of sudden death. Participants in any exercise program should seek the advice of their family physician if they have any outstanding health issues including high blood pressure, cardiovascular disease, diabetes, or any history of muscular or joint injury.

Velocity Fitness workouts are not intendedfor beginners or deconditioned participants. Participants are encouraged to work within their limits and gradually increase the intensity of effort during training sessions. Intense exercise holds inherent cardiovascular risks such as sudden traumatic cardiac arrest and severe muscular breakdown known as rhabdomyolysis. Participants are responsible for their own well-being and safety while engaging in any un-supervised exercise program.

This statement is retroactive and includes all strength and conditioning workouts listed on www.velocityfitness.blogspot and www.sportsandbags.blogspot.com.


Date: August 22, 2008

Mark Eshpeter BSc. Kin (RK)

President Velocity Fitness Consulting

www.velocityfitness.ca

The Olympics

Ahhhh.....the Olympics are just around the corner. How can you not love the Olympics? The best athletes in the world gather to battle it out every four years in what is easily the most magnificent and thrilling sporting drama the world at large is entitled to see. The World Cup places a measly and distant second.

There is no other time that the citizens of this planet can sit back and watch the best athletes in the world compete against each other on a truly global scale. How often do you get to see the best javelin throwers in the world compete? The spectrum of athletics is truly mind boggling.

It is also a testament to power of the human spirit that we gather as a planet to celebrate and compete in the spirit of brotherhood and peace. It makes our planet a better and more understanding place for ten glorious days. I love it almost as much as Christmas!

Remember to take some time out to watch and appreciate some of these supremely dedicated athletes who are showcased for us to see only once every four years!

Till next time.


M

Fired up!

The goal of training in my very biased opinion is to create a well-rounded and fully functional athlete. This means that the parameters of fitness must be expanded to include both fitness, and performance based elements. Fitness is a fairly simple concept that encompasses strength, aerobic endurance, flexibility, and body composition. While this definition is more or less accurate it is also a very constrained and limited way to approach training.

To really achieve a trained state, it is vital that you incorporate athletic elements such as anaerobic power, speed, balance, agility, quickness, and coordinated full body strength. This means that the breadth and range of training must expand beyond the simplistic cardio and weights philosophy that dominates popular thinking.

However, it is a hard thing to accomplish these things in the limited time that most of us has to train each day. Most of us are not professional athletes, we have jobs, children, spouses, and other daily demands. It seems like a such an overwhelming task to incorporate all of these athletic elements into our measly 45-minute workout!

Luckily there are some simple ways we can start to incorporate more performance based elements into our exercise routines.

1). Play a sport! The best way to promote athletic elements and challenge your body through a complete range of physiological demands is compete in an athletic event. It does not have to be a team sport either, try squash, rock climbing, mountain biking, or tennis. Sport is the ultimate canvas in which you paint the results of your training.

2). Be intense during training. Take short breaks, work hard, and push the pace. People who are really fit and athletic usually work really hard.

3). Be consistent. Don't miss days, don't make excuses, and don't workout exclusively in a gym. Working out in a park or at home forces you to become more creative and see fitness as a life approach rather then this "thing" you do in a gym.

Anyway, I am going to throw down a beast of a workout here because I am all fired up here clacking away furiously behind my keyboard! Behold the power of the "Rager".

RAGER!

Superset (2X)

25 Box jumps (12-20 inch box)
25 Pushups

Superset (2X)

100X Skips
20X Squat presses (moderate to heavy dumbbells)

Superset (2X)

20X (each leg) / Single leg jumps (12-20 inch bench)*
20X Side shoulder raises (light / moderate dumbbells)

Superset (2X)

15X (each leg)/Overhead lunges ( 0-45 pounds)
15X Pull-ups (or heavy lat pull-downs)


Have fun, this workout is 20 sets and is designed to test your aerobic capacity, coordination, and full body strength. There are only 2-sets in each superset so use as much weight as you can handle for the required reps. Move continously for the duration of the workout, rest for only as long as you need.


M

Bo Jackson

This workout is dedicated to Bo Jackson, the two-sport phenom who dominated Nike's ad campaign in the late 80's and early 90's. Bo was that rare kind of athlete who excelled in both baseball and football. He was also the first athlete to be named to the All-Star team in both football (LA Raiders) and baseball (Kansas City Royals).

Bo kind of had it all, strength, speed, agility, and power. He was also dominating, smart, and competitive. Sadly his athletic career was snuffed out all too early due to serious hip injuries.

Anyway, I digress.....

This field workout is intended to help you get just that tiny bit closer to Bo's infinite greatness.

Bo Jackson

-Run 1 lap of football field (slow jog)

-Run 4 laps of football field- sprint between endzonesrecover down the sideline in a slow jog and repeat

-Run 2 laps of football field- sprint down sidelinesrecover between endzones in a slow jog and repeat

- Start at the goal line at one end of the field - Do 20 broad jumps consecutively then sprint until you reach the opposite goal line.

Rest 1-minute

Repeat for 3X

-Sprint endzone to endzone, rest 1-minute between sprints (walking)

Repeat for 4X

Have fun kids! This workout is meant to challenge speed, power, and muscular strength. Remember to stretch very well following this one, especially those quads.

Till next time.......

The real gym

I think many of us fall into the trap of believing that the gym is somehow a sport in itself. We schedule our routines, we monitor our progress, we work to improve various elements, we develop friendships and rivalries. However, the unfortunate reality is that the gym is not for real, it's the same place, with the same machines and often the same people doing the same useless repetitive movements.

In short, the gym is an artificial environment where we attempt to create an idealized vision of ourselves. It is no secret that I hate the gym, I hate it for it's superficiality, for it's useless machines, and I hate it for the "regulars" who take three minute breaks and do arm curls in the squat rack. But more than anything, I hate the gym because it seperates itself entirely from reality.

The gym in my opinion should be a preparation ground for real life, for real tasks, real sports, and real challenges. The gym is not the be all and end all.....it should be an important piece of the puzzle that helps drive a bigger and vastly more important purpose.

The challenge then is to create a meaning beind your training to give it a deeper and much more satisfying destination. Getting a "6-pack" is not a particularly fulfilling final destination.....but it can certainly be part of the journey.

I leave you with a picture of mountain biker extrordinaire Andrew Shandro dropping in off a high rock, and using all of his athletic power, strength, coordination, and skill to do so.

Just some food for thought. See you next time,


M

Heat wave!

This is more of a wishful thinking type of post rather than something based in reality. The reality is that rain continues to fall and summer spirits are sort of well.....waterlogged. However, in an effort to change sadness into gladness I thought I would drop a quick sprint / aerobic power workout on y'all. Nothing like a sprint workout to lift spirits I always say.....

Heat Wave

Warm-up-5-minutes (light jogging)

1X- 800m (active rest 2-minutes)

4X- 400m (active rest 2-minutes between sets)

4X- 200m (active rest 2 minutes between sets)

4X- 100m (active rest 2 minutes between sets)

Cool down with slow jog for 5-10 minutes and stretch thoroughly.

Enjoy and keep track of your times!

Wipeout!

In honor of "Riding Giants" the excellent surf documentary we watched a few nights ago, I have decided to post a new workout that should resemble (partly) the rush, exilaration.....and pain of being worked by a 50-foot wave.

Wipeout

Advanced

Split jerks-(12-20X) moderate to heavy weight (alternating legs every rep)

Box jumps (20 inch)- 20X

Pull-ups- 10X

Fingers to toes-20X

Repeat circuit 4X


Intermediate

Squat presses- (15X)- moderate weight

Skipping (200X)

Bicep curls (20X)- moderate weight

Modifed push-ups (25X)

Kick-outs (50X)

Repeat 3X

Mayday!

Howdy loyal readers......how are you today? I am feeling great and therefore will smite you with a new and devastating workout. Be afraid!

MAYDAY

Beginner

Warm-up (10-minutes moderate run / bike / stepper)

Overhead Sumo Squats (30X)

Front grip pull-downs (20X @ 40-80 pounds)

Modified push-ups (20X)

Repeat the circuit 3X

The overhead squat is a severely under-appreciated and under-utilized lift. It is a huge , dynamic, deadly lift that makes most "core" conditioning look like a trip to the salon. Everyone should just take a quick moment to pause and meditiate upon this juggernaut of an exercise. It is very important to warm-up properly and ensure that you do not lift too heavily too quickly. Remember that the arms are wide and should be in line with or preferably behind the ear. This allows the body to balance the load and drive powerfully upwards. The warm-up should consist of (12-15 reps) and a zero load bar (broomstick). Work upwards from there!


Advanced MAYDAY

Warm-up (10-minutes moderate run / bike / stepper)

Overhead Squats ( 0-135 pounds) / 12-15X

Close grip pull-ups (6-12X)

Push-ups (25X)

Repeat 4X

Have fun, this is a strength building work-out that hits most major muscle groups while challenging aerobic power and endurance. Move quickly, minimize rest, and go hard!

Post some details........


M



Try 4 sets

The Herald

The Velocity Sport Sandbags were featured today in the Calgary Herald by local fitness guru Pete Estabrooks. Thanks Pete for the great article and all of your help, it is much appreciated.

The majority of the article is pasted here. For the entire article please click:

http://www.canada.com/calgaryherald/news/reallife/story.html?id=051e10f8-fcba-445a-8529-0f5385d3035a&k=93243


The advantage (or disadvantage) of being my client or attending my regular TKO Sports Conditioning workouts is the Fitness Guy trickle-down theory.

It goes like this: someone contacts me with new fitness equipment or an idea. I try it out for a couple of workouts and make notes of the good, the bad and the ugly parts.

If I find it safe and effective and you trust me to train you, then you're fair game. Note: I said "safe and effective," and nothing about "easy and fun."


View Larger Image
Pete Estabrooks says the deceptively simple sandbag is an ingenious exercise tool.
Dean Bicknell, Calgary Herald

Email to a friend

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Font:****My client Alan Ross summed it up best on Monday morning when, 10 minutes earlier than we usually finish, I looked at him and said, "You look like crap. Let's wrap this up."

Ross grinned, nodded and staggered off.

Why? I had totally sandbagged him. I took a fitness tool that looked unassuming and had him use it to perform several commonplace fitness moves. Before long, Ross had the look my grandfather once described as "rode hard and put away wet."

What Is It?

It is a sandbag -- four sandbags, actually -- that make up the Velocity Sport Sandbags System, a product of Calgary's own Velocity Fitness Consulting.

They're straight up, nothing fancy -- just heavy-duty bags filled with sand to weights of 10 pounds (4.5 kg), 25 pounds (12 kg) and (gulp) 35 pounds (17.5 kg).

These ingenious tools give exercisers a deceptively simple method of creating increased resistance for movements as simple and functional as walking, squatting, carrying and throwing.

The fact the bags are not quick, easy and convenient to carry like traditional dumbbells forces the body to recruit more muscle groups and balance strategies to execute the moves. The results? Improved core stability and overall strength with the potential for a whole lot of sweat.

Who Would This Appeal To?

Sandbags are full-body "functional" training tools that allow for movements that simulate both sports-specific and real-life activities and use a variety of movements through a range of motion. Sandbags are great if you want to expand your old jump-on-the-elliptical-for-20-minutes-then-grab-dumbbells-for-three- sets-of-12-reps workout to something much more, um, interesting.

Indoor and outdoor circuit training instructors or personal trainers will be thrilled to have such a simple object with such a broad range of exercise potential at their fingertips.

Who Would Hate It?

The Velocity Sport Sandbag is a thinking person's resistance tool. It is not easy at first to master a grip or an efficient way to hang on to the bag. Taking the time to benefit from sandbag training will require some forethought and practice. If you want a quick and easy fix to your fitness needs, you may want to step away from the bag.

The Klutz Factor

It's a big and often heavy bag of sand. Ignoring your posture and correct lift-with-your-legs-and-core technique is a sure-fire way to ensure your chiropractor may be able to afford a new boat this summer. Remember the big risk/big reward theory applies to fitness. With due care and diligence, carrying, tossing and toting a mass of sand can provide significant fitness gains. Be careful, keep your wits about you and watch your toes. You should be fine.


More coming very soon!

M

Spring......?

Well, all of us here in Calgary are ready for some temperatures above freezing. To be honest I could quite happily go without seeing snow or ice for at least 12-months. Anyway, there is not much that can be done unfortunately.

What can be done however is a brand new workout! Try hard to contain your enthusiasm........I know it can be difficult. The newest installment is meant to challenge as much muscle mass as possible through a couple of different strategies. The combined effect is a general phenomenon we will call "conditioning". Conditioning is the ability to respond quickly and effectively to a wide variety of training challenges ranging from strength, to power, to endurance. Conditioning is the ability to react with speed, power, and energy...it is the difference between people who "go to the gym" and people who really train.

The three components of this workout will be aerobic power, full body strength, and abdominal muscular endurance. All three are wrapped into a bundle of love. In fact, this workout is called LOVE. There is no greater power on the planet.

LOVE

Run 25-minutes (hard running)

Superset (4-sets each)

Squat presses (12-20X)- using moderate to heavy weight

alternating with

(#1) 90 degree crunches-(30-50X)

(#2) Sit-ups (30-50X)

(#3) Straight leg raises (30-50X)

(#4) 90 degree oblique crunches (15-20X / each side)


Have fun!

M

General craziness!

How's it going y'all? I am going to just post a quick workout, and provide a comprehensive review of my activities over the last two weeks. First....it's time for a workout.

The title of the next workout is "Snowstorm" in honor of the raging blizzard that has engulfed Calgary over the last 12-hours. Like a snowstorm, this workout will be cold and merciless, but also treacherously beautiful.

Snowstorm

20X- Squat-knees - Squat and then knee upwards with one leg at the top of the squat. Alternate legs with every squat!

20X- Lunge presses (each leg)- Use dumbbells of moderate weight.

15X- Shoulder presses (moderate to heavy dumbbells)

50X- 90 degree crunches or sit-ups

200X- Skips with a jumprope

20X- Push-ups ( modified or regular)

60-seconds- Egg rolls (roll over exercise ball into a planked postion, pull knees towards chest repetitively)

Repeat this little ditty 2-3 X and post some times! I am going to blitz this for three repetitions and hope to go under 20-minutes. This is a nice, full-body jam. The point of the layout is to make you work for 30 to 120 seconds at each station. Don't worry if it takes you longer to complete some components ( ie. sit-ups). The point is that you complete each section for the required reps or time before moving on.

Anyway, anybody who might think that this is too tough should take a look at the little video I have posted here and rethink the concept of hardship. The video is of a very crazy gentleman who is attempting to set some type of downhill mountain biking speed record.
http://www.youtube.com/watch?v=ZNwmpLPhoHw&feature=related

On other fronts, please keep tunes to www.sportsandbags.blogspot.com for upcoming sandbag workouts. The Velocity Sport Sandbags are doing great and it is very exciting to introduce new people to sandbag training. More upcoming soon.

M

Sport Sandbags!

Velocity is very proud to announce the release of our new Sport Sandbags. So proud in fact that we have given them their own blog www.sportsandbags.blogspot.com
Thanks to all the people who have endured my product testing and obsessing over the last 3-months. Thanks also to my amazing wife Kristine who tolerates me and makes all of this possible. You are my rock!

Today (in the very wee hours of the morning) I was a guest of Dave Kelly and the gang at Breakfast Television. Thanks guys for having me on again, I always appreciate the invitation to come and hang out! It was great opportunity to introduce Calgary to the new line of Velocity Fitness products.

Keep checking in to www.sportsandbags.blogspot.com for awesome new sandbag workouts that will challenge your strength, power, and core stability. The complete line of Velocity Sport Sandbags are available online at www.velocityfitness.ca

Talk soon,


M

Client profile

Attention readers....Calgary law enforcement is about to get a much needed upgrade due to the addition of my featured client. Yes indeed, Calgary is adding a very determined, happy, and hard-working constable to it's illustrious force. Rhea is one of my longest serving clients and someone who I am especially proud of.

Over the last two years Rhea has worked exceptionally hard to improve every area of her fitness including strength, speed, power, aerobic endurance, and flexibility. Her training culminated in a successful running of the PARE test in November of 2007.

We continue to work together to prepare her for her entry into Calgary Police training in April 2008. Respecting Velocity's strict adherence to journalistic integrity, Rhea kindly allowed me to probe the deepest reaches of her brain during the following Q and A.

Question and Answers

VF-How long have you been training with Velocity?

Rhea- Just shy of 2 years

VF-What kind of results have you experienced physically, mentally, and emotionally?

Rhea- "I find vigorous exercise keeps me healthy and happy. I work shift work and without seeing Mark I think my work / personal life would really suffer"

VF-What is your favorite exercise?

Rhea- "Anything with rings....they are so challenging"

VF- What is your least favorite exercise?

Rhea- "Any type of sprinting, but I know it's worth it"

VF-Who is your favorite athlete?

Rhea- "Lance Armstrong...but any shape or size of person can be an athlete"

VF- Have you ever silently cursed me under your breath?

Rhea- "Every day! Thanks boss"

VF- List a song, band, or artist you like but would never publicly admit to?

Rhea- "Justin Timberlake"

VF- Sean Connery or Roger Moore?

Rhea- "Neither, I like the new guy (Daniel Craig)"

VF- What advice would you give to new clients?

Rhea- "Never ever quit, no matter how hard it is! Seeing Mark is my treat to me and because of my drive and Mark's dedication I have achieved my goals! There is nothing greater than that"

Spring madness

Howdy everyone, sorry for the delay. Things have been mighty busy around these here parts! Velocity Fitness is proud to introduce a new line of products in the very near future. While that is great news, I have missed the opportunity to expound on my many philosophies..........and rage against injustice!

Let's talk Spring training for a moment. This is the time of year when people look towards Summer and then reluctantly look back at Winter and realize they have have packed on a few pounds. Some people realize they have gained more than a few pounds and have actually aquired a 10-pound inner tube around the waist.

At this stage of the game, the idea is to get into the best possible shape as quickly as possible. The summer looms......it's a mere 3-months away. To bring about quick changes it is imperative to get a good cardio base as soon as possible. Incorporating medium / high intensity cardio with basic strength training is a good way to maximize training time and get quick results.

I will introduce 2-basic "Spring Training" workouts.....one beginner and one advanced. The workouts are circuits, they can be completed for rounds (ie. do 3-rounds) or they can be performed for time (ie complete as many rounds as possible in 15-minutes). They are called "Summer Looms". Enjoy


SUMMER LOOMS (beginner)

Run 400 m
20-Squats
20- Modified (girls)Push-ups (or 10 standard push-ups)
20-Sit-ups

Perform 5-rounds for time. Alternately you can try to finish as many rounds as possible in 25-minutes.

SUMMER LOOMS (advanced)

Run 800m
30-squats
25-push-ups
40-sit-ups

Perform 3 to 5 rounds or try to complete as many rounds as possible in 30-minutes.

You can perfrom this workout every second day for the next three weeks. This will act to jumpstart your cardiovasclar system while targeting most major muscle groups. If possible you can add pull-ups or hanging rows to your circuit and recieve a complete full-body workout.

More coming soon.

M

Workout!

Be not afraid to challenge yourself this year, challenge is neccessary to grow, to become stronger, faster, and tougher. The process of challenge is the process of confronting pain....it is about defying expectations and passing through pain to achieve a higher level of function.

With that in mind I challenge you with the Mind-Killer:

The mind killer is a linked systems workout, meaning all exercises flow in a natural link moving from larger to progressively smaller groups. By folowing a kinetic "link" we can effectively train a huge amount of muscle in a logical, sequential fashion. The Mind Killer operates on this prinicipal.

MIND KILLER

Front Squats (3 X 15 ) Using heaviest possible weight you can handle for 15 reps

Sit-ups (100X) Go continuously until you have completed 100X

Pull-ups (3 X 12) or substitute pull-downs (close grip) at 100 pounds (3 X 15 )

Bicep curls- (60X) Use a 45-pound Olympic bar and go continuously until you complete


" I shall not fear, fear is the mind killer. I will face my fear and let it pass through me, then only I shall remain"

Crazy strength!

Howdy everyone. How are those resolutions coming along? Thought I would show a little motivational clip to all the people who might be tempted to skip their workout today. Meet Chris Sharma, the most insanely strong rockclimber in the world. Rightfully known as "Superman", Chris routinely nails first ascents that are truly mind boggling........most often he is the only guy who can climb them.

However, perhaps the best way to understand is to watch him in action.

Enjoy,

http://www.youtube.com/watch?v=UlcQ3mxlNfs&feature=related

The joy of movement!

Just want to give a big up to all my readers! I hope you had an amazing Christmas and New Year's? Velocity is so very proud to head into year three.....I owe a huge amount of love and thanks to all my clients and the people who have supported Velocity since it's inception. We are so excited about 2008!

The message I wanted to leave this year is regarding the topic of New Year's resolutions. This is the time of year where 99% of the population vows to "get into shape this year". The problem with this declaration is that it is largely an empty promise, there are no targets, no goals, and there is no specific plan of action. It is a goal without teeth, it has no accountability or meaning. Real goals are specific, measurable, attainable, realistic, and time-based. In short, they are organized plans of action with measurable parameters.

Perhaps a better way to begin the New Year is to focus on the joy of movement.... the exhilaration of running on a mountain trail, the feeling of power and accomplishment from squatting a heavy weight, the satisfaction of seeing your body change and develop. The goal of the year should be about enjoying and pursuing the processof fitness, not trying to define some obscure destinationfor it. Fitness is a life-long journey that never ends, it is constantly being reborn, redefined, and rediscovered.

So take this year to enjoy your body, appreciate all it's powers and gifts. Nurture and develop it's infinite potential....you will be truly amazed at what you can do!

Thought I would drop a video of some incredible youngsters purely enjoying and discovering what amazing things they can do with their bodies!

http://www.youtube.com/watch?v=6vTNLXZ8ngU

Talk soon,


Mark