Ultimate Resource 4 Ultimate Fitness

Making a move.....

2010-02-16T01:26:00.000-06:00

Hi everyone! Thanks to all who have viewed and found this blog useful. Change is always inevitable! So I wanted to do a facelift of sorts and opened a new blog at "http://selectedstrength.blogspot.com/". I certainly hope you follow me there and let's move forward to bigger and better things in strength and fitness!!

Thanks again!

Ron

P.S. See you at http://selectedstrength.blogspot.com/!

The Lost Art of the Push-up

2010-02-08T18:16:00.009-06:00

Here is a great article that was published by EliteFTS. It is regarding the classic Push-Up, which was written by a fellow Underground Strength Coach, Ryan Minney. Check it out!

Power to the Push-Ups

2010-01-25T01:27:00.010-06:00

23 SLEDGEHAMMER EXERCISES
Featured is Arnel Ricafranca of "www.iwantsixpackabs.com" showing 23 different sledgehammer exercises. He demonstrates very well how the sledgehammer on its own can be an extremely effective core workout. I have done Tabata-style circuits utilizing several of these exercises. Usually, I perform them as a finisher for a workout with a 16 pound sledgehammer. By the end, my core and forearms were screaming!! Do it and love it!!

Being the absolute best!!

2010-01-22T11:56:00.019-06:00

If you're a MMA fan, you might have heard that UFC Heavyweight champion, Brock Lesnar, stated that he will back to defend his title this summer. Whether you like him or not, you have to admit that he is a phenomenal athlete. It makes you wonder what his workouts must be like. I found a couple of clips from when he was still in the sports entertainment biz with the WWE several years ago. Though I'm sure you may question the "reality" of sports entertainment, you cannot question the great athleticism that is required of these "wrestlers" to do what they do night-in, night-out.

I was pleasantly surprised to find these two clips hyping up a big match-up between Brock Lesnar and current movie star, Dwayne "The Rock" Johnson. When talking about their individual workout routines, they both emphasized movements that didn't involve any high tech gadgets or the latest workout fad at all. What they emphasized in their workouts were back-to-the-basics, good old-fashioned hard work. The Rock utilizes olympic barbell training, box jumping, and stadium stair running. Brock emphasizes bodyweight training, log lifting, and punching bag work.

I think a wrestler-turned sports entertainer-turned UFC Heavyweight Champion and a football player-turned sports entertainer-turned top movie star actor started their humble beginnings with underground strength and still use it to this day. Seems like these two warriors could make a home at any underground gym. Check it out and enjoy!

BROCK LESNAR

DWAYNE "THE ROCK" JOHNSON

The Bootstrapper Squat

2010-01-21T23:09:00.008-06:00

For those bodyweight trainers that are not familiar with the bootstrapper squat,here is a great explanation given by Scrapper of "http://www.trainforstrength.com/".

Pic. 1 The starting position is usually the most difficult for people to visualize. They either have their hands too close to their feet (or fingers under their toes!), too far away to maintain balance or their arms are inside their legs creating potential elbow damage. The starting position is crucial to performing Boot-Strappers correctly, so learn to set yourself up right the first time and keep it up every time!
Start by squatting down and balancing yourself, momentarily, on your toes and get into position by slowly leaning forward and putting your hands on the ground just forward of your shoulders. Make sure to keep the toes pointed forward with heels off the ground, and that your knees are together. Relax your body and maintain a 60-40% weight distribution between your feet and your hands with your Hamstrings and Glutes resting on your heels. (pic. 1)

From the starting position all you have to do is try to straighten your legs and stop when your heels touch the ground. From there bring your Glutes back down until they touch your heels and you've completed 1 repetition (or half a repetition if you're doing these in 4-count fashion). (pic. 2)

Quick note: If you feel this exercise in your hamstrings, you are suffering from poor flexibility. Bootstrappers will burn your quads like few other things will! Mixed with various other exercises Bootstrappers quickly point out the weakest link in your body.

Kettlebell Bootstrapper Squat

2010-01-21T22:41:00.004-06:00

This clip is courtesy of Jason Ferruggia. This is a great utilization of combining a kettlebell with a very underrated lower bodyweight exercise.

Down to the CORE!!

2009-11-11T17:35:00.005-06:00

Not gonna have time tonight to hit the gym but it's not a reason to skip my workout. Gonna do a "garage workout" when I get home. Gonna hit my core and the posterior chain tonight.

Here it goes.

Warm-up
1) 25 Bodyweight Squats
2) 20 Mountain Climbers
3) 25 Hindu Squats
4) 20 One Leg Burpees (10 for each leg)

Main Workout
Homemade 40 lbs. Bulgarian Bag (2 Set Mini-Circuit)
1A) Swings (10 reps to each side)
1B) Power Snatch (15 reps)
1C) Windmill (10 reps to each side)

Homemade 75 lbs. Sandbag (2 Set Mini-Circuit)
2A) Power Cleans (10 reps)
2B) Zercher Squats (10 reps)
2C) Sandbag Shouldering (10 reps to each side)

Sledgehammer Swings in the Air (2 Set Mini-Circuit)
3A) Driving the Fence Post (10 reps to each side)
3B) The Fireman (10 reps to each side)
3C) Chop the Tree (10 reps to each side)

Battling Ropes (2 Set Mini-Circuit)
4A) Alternating Waves (20 reps)
4B) In and Out Waves (20 reps)
4C) Side-to-Side Waves (10 reps to each side)

Cool Down
Light static stretching using several yoga movements to open up my core area from my hips up to my abs.

The heart will be pumping big time after this one folks! One thing about me that I will admit, I LOVE VARIETY!

My workout for today

2009-11-09T13:37:00.002-06:00

Hi everyone! Hope you had a great weekend! It was a beautiful weekend here in the NW Chicagoland area. It was in the upper 60s and I absolutely enjoyed it. I took the boys out to the playground. We goofed around and I did a playground workout as well. Just moving your own bodyweight can really bust you up! A menu of various versions of pushups, dips, & pullups can really kick @$$!!

Now moving onto today's workout:

Warm-up
1) 25 Bodyweight Squats
2) 20 Mountain Climbers
3) 25 Hindu Squats
4) 20 One Leg Burpees (10 for each leg)

Main Workout (One bar at one weight is all I'll need.)
1) Barbell Complex (3 sets x 8 reps each movement using 115lbs)
* Bent Over Row/Stiff Leg Deadlifts/Hang Clean/Push Press/Good Morning/Sumo Squat *
2) Tri-set (3 sets x 8 reps each movement using 115lbs)
* Power Clean/Power High Pull/Power Curl (I start down on my knees with the bar in front me. I will then pop up to my feet, perform the movement, and then drop down to my knees.)*

Mini-Circuit Core Workout (2 rounds)
1A) Sledgehammer Swings On Tire (20 reps, 10 alternating each side)
2A) Overhead Medicine Ball Slams While Standing on Tire (15 reps, 12 lb. ball)
3A) Battling Ropes (10 waves, 20 alternating waves, 20 in-&-out waves, 10
circle-in waves, 10 circle-out waves, 10 side-to-side waves)

Cool Down With Light Static Stretching

I'm gonna hit this later this evening. I should be completing this between 40-50minutes. Fun stuff! Leave me a comment or two about this workout! Thanks and Happy Monday!

Complexes are HUGE!!!

2009-11-04T13:04:00.057-06:00

Performing complexes should be HUGE tool in your workout repertoire, whether you're using barbells, dumbbells, kettlebells, etc. For an athlete, this can really accentuate the use of one's explosiveness with certain movements, help build up muscle endurance, and even speed up fat loss. Will running ten miles help you do all that? No way!!!

Essentially, the concept of the "complex" is to perform a set amount of movements for a set amount of repetitions in succession without placing the weight apparatus down for a rest. For example, performing six to ten exercises at six to ten reps at a time. You must make sure you are using the appropriate amount of weight so you can finish this gigantic of a set or "complex". This will vary with each individual athlete. If you can't finish out the complex, then you may want to lessen the weight. If you complete the complex fairly easily, you may increase the weight. You may also add or subtract the number of movements or repetitions. If you are familiar with the terms "superset" or "tri-set", think of that but three to four more times INTENSE!! Performing complexes will definitely get your bodies' attention big time!! Be ready to "UP" your intensity and appreciate new gains to your musculature and improved body conditioning!!

Below is an example of a barbell complex that I personally like to use.

6 movements for 6 reps at 135 lbs all in succession, from start to finish

Start with barbell on the floor and in front of you.

Bent Over Row - Bend knees slightly and bend over bar with back straight, feet approximately shoulder width. Grasp bar with wide overhand grip. Pull bar to upper waist. Return until arms are extended and shoulders are stretched forward. Repeat until reps are completed.
Stiff Leg Deadlifts - While still holding the barbell in front of you, stand with feet shoulder width or narrower stance. With knees straight or just slightly bent, lower bar toward top of feet (with weights stopping just slightly above the floor) by bending at hips. Lift bar by extending waist and hips until standing upright. Pull shoulders back slightly if rounded. Repeat until reps are completed.
Hang Clean - Stand with barbell in front of your body with overhand grip slightly wider than shoulder width. Bend knees and hips so barbell touches mid-thigh; shoulders over bar with back arched. Arms are straight with elbows pointed along bar. Jump upward extending body. Shrug shoulders and pull barbell upward with arms allowing elbows to flex out to sides, keeping bar close to body. Aggressively pull body under bar, rotating elbows around bar. Catch bar on shoulders. Bend knees and hips slightly, explosively extend body upward while lifting the weights off the shoulders, and lower the weights in a controlled manner to mid-thigh. Repeat until reps are completed.
Push Press - With overhand grip that is slightly wider than shoulder width, position barbell chest high with torso tight. Retract head back. Dip body by bending knees, hips and ankles slightly. Explosively drive upward with legs, driving barbell up off shoulders, vigorously extending arms overhead. Return to shoulders and repeat until reps are completed.
Good Morning - Push press the barbell over head to position it on back of shoulders; keeping hands grasped to sides; feet set at shoulder width or slighty past. Keeping back straight and knees just slightly bent, bend hips to lower torso forward until parallel to floor. Raise torso until hips are extended. Repeat until reps are completed. (Note: Do not lower weight beyond mild stretch through hamstrings. Full range of motion will vary from person to person depending on flexibility.)
Sumo Squat - Position barbell on back of shoulders and grasp bar to sides. Position feet with wide stance and toes pointing out diagonally. Bend knees forward while allowing hips to bend back behind, keeping back straight and knees pointed same direction as feet. Descend until thighs are parallel to the floor. Extend knees and hips until legs are straight or with a slight bend. Return and repeat until reps are completed.

Set the barbell down slowly, my friend! Cuz' I know you are TOAST!

There are various ways you can implement this type of training using many different movements. The true method of "complex" conditioning is attributed to Istvan "Steve" Javorek. I have studied a lot of his methods and have found them to be absolutely beneficial in reaching ULTIMATE FITNESS!

Please comment about the contents of this post. It would be greatly appreciated!

BREAKTHROUGH AND CONQUER!!

An Absolute Master of Bodyweight Training

2009-10-30T18:17:00.008-05:00

Several years ago, I was introduced to the book, "The Naked Warrior" by Pavel Tsatsouline. I never thought much of the importance of bodyweight training. I thought it was waste of time. I was a so-called musclehead and believed that throwing around barbells and dumbbells were the only ways to go. "Guess who was the real 'dumbbell'"!! I never saw a lower body movement quite like the "pistol" before. WOW! That will challenge you physically and mentally. "The Naked Warrior" made me a HUGE believer in bodyweight training! I was eventually able to conquer the "pistol" and the "one-armed pushup".

If you're interested in this ULTIMATE book, "The Naked Warrior", check it out as well as other ULTIMATE resources on my Amazon book list at the left side of the screen.

I leave you with this. Check out the clip below of Pavel at his best!

http://www.youtube.com/watch?v=ef5O8AWnTTg

BREAKTHROUGH AND CONQUER!!!

Homemade Tornado Medicine Ball

2009-10-30T12:21:00.006-05:00

It's absolutely amazing what you can do with a cheap basketball, bag of sand, tire repair kit, wide mouth funnel, knife, and duct tape to make a medicine ball. Using a basketball net, small nylon rope, more duct tape, and 10 ft of manila rope that is 1 inch thick, I am able to convert my homemade medicine ball to a homemade TORNADO medicine ball. Instead of using a sledgehammer to hammer my tires, I used my new tornado ball. HOLY $#!T !!! It tremendously intensifies the movement. That's ULTIMATE my friends!!

Homemade Bulgarian Training Bag

2009-10-29T11:35:00.004-05:00

Made my own homemade bulgarian training bag this morning and it works awesome! I got the idea to make one from the Underground Strength Coach Forum that I'm a member of. A fellow coach had this link that can be viewed on youtube. Good idea!

Here ya go!
http://tiny.cc/pzsru

You do not have core strength unless you have Combat Core strength!!

2009-10-27T13:15:00.008-05:00

If you want to get rock solid, you need to check this out. Combat Core is essential if you're serious about reaching ULTIMATE core status! I love the bracing series. I have seen stuff that I have never seen before. This is ULTIMATE!

Check it out!

http://tiny.cc/qgAHn

Even if you have only ten minutes.......

2009-10-26T18:32:00.013-05:00

Even if you have only ten minutes, you can fit in a KB (kettlebell) workout! Chris Lopez has a dynamite system that will meet and exceed your expectations. The things you can do with just one kettlebell will for sure bust you up! There is a lot more to just the 10 Minute program that I'm talking about. There is the "KB Workouts for Women" and "KB Muscle Building". The ULTIMATE is the "Turbulence Training KB Revolution" program! And yet there is still more!! I have the system and I know it works!

Do yourself a favor! You need this! Join the Kettlebell Revolution!!

http://tiny.cc/EobJS

Equipment for Less!!

2009-10-23T18:10:00.009-05:00

I found this offering by Jedd Johnson of the Diesel Crew and I knew I had to get it. If you want to know how to build yourself quality equipment and not have to pay a bundle for it, get this DVD. These are GREAT ideas for only $27 and it will help you save a lot of cash in the long run. Eight items and a bonus item are featured. I am really looking forward to making my first "Bowling Ball Mace"!! Beastly stuff!!

Click the link below and check it out!

"http://tiny.cc/Y8TUS"

The start of the "Underground"

2009-10-22T14:46:00.007-05:00

This is what I'm talking about!

This is where the concept of Underground Strength came out about. Zach Even-Esh, from Edison, New Jersey, is my feature of the day. This is great inspiring stuff!

Click the link below and check it out!!

"http://www.youtube.com/watch?v=14xSncy2R84"

Welcome to all!

2009-10-21T12:31:00.002-05:00

Thanks for joining me on my blog! The reason why you are here is because you want more out of yourself. You want to challenge yourself to become a better person, physically and mentally. I applaude you for taking a step forward into a healthier lifestyle. Change is always evident! Together, let's make it for the better!

Work in progress....

2009-10-16T10:02:00.002-05:00

Still working on my blog. It's coming together slowly but surely. I like what I've done so far. So far, so good.

UNDER CONSTRUCTION...ENTER AT YOUR OWN RISK!!!

2009-10-14T19:03:00.003-05:00

Hey Everyone!

My blog is in its earliest stages right now.

I have a few things up right now and accessible right now.

When I'm done, I want this to be your ULTIMATE resource to find out what you need and where to get it!