Strength and Conditioning For Athletes looking to build muscle, strength, and power.

3 NINJA Pre-Workout Tips To Redesign Your Physique

Posted on May 23, 2013 by Admin

Guest Blog Post by: Dan “The Fatloss Ninja” Go

What’s up my friend. My name is Dan and today I want to share with you a KICKASS pre workout routine that’ll instantly boost your results in the gym.

But, before that I wanna let you in on a little secret about our mutual friend Travis…

And that secret is that he is more badass in real life than he is on his videos.

crossfit workout 3 NINJA Pre Workout Tips To Redesign Your Physique

My Boys: Alpha, Rob King, and Ninja Dan

The above picture was taken after a SICK TWISTED workout we did in San Diego while at this Crossfit gym and the dude went into a freak mode only beasts can go into.

He calls it “110% H.A.M.” and I know YOU know about it…

Anyhoo, what you probably know already is that the Warm Up before a workout is one of the most overlooked aspects of a persons routine.

It’s a damn shame because the few minutes before your workout is the PERFECT time to be able to increase your strength, speed, power, flexibility, endurance and energy.

It’s also the IDEAL time to heal old injuries and bulletproof your body from new ones.

Most people who hit the gym disregard them as useless and they do either one of three things:

They skip out on it entirely.
They do a half ass job on it.
They do the wrong warm ups.

I’m pretty sure if you go to your local big box gym you’ll see a bunch of them doing useless calisthenics, static stretching and some “light” jogging on a treadmill.

NASTY.

Well today we are going to change all of that.

Today I want to show you the PERFECT pre workout routine to do right before your workouts that will be faster than the time it takes to get a coffee at Starbucks.

The sequence is called The Peak Performance Formula.

When it’s used before any physical activity it boosts all aspects of human performance and will make you completely impervious to injuries.

The best part about it is… it only takes under 6 minutes to complete.

So take out your notebook and a pen because no matter where you are starting from, we are about to share some cool hacks to boost your current body and make you feel 10 years younger.

Peak Performance Step #1 Utilize the POWER Of Self Myofascial Release (SMR) & Massage Your Body Yo!

Self Myofascial Release is the process of massaging yourself using either a foam roller or lacrosse ball and it is by far the best way to heal your poorly functioning fascial tissue.

The best part is that you don’t need to pay a massage therapist $60 a session and up to do it.

In fact many of my clients do not feel the need to pay for massage therapists after applying the SMR techniques in the Peak Performance Formula.

The beauty of it is that can do SMR in the comfort in your own home or in the gym and it will help heal your old injuries, prevent any new ones and increase your body’s ability to lift, move, run, throw and jump.

SMR smoothes out the dysfunction in your fascial tissue so your muscles are always working at it’s best peak efficiency all day long.

When you apply SMR to your body right before any physical activity you are essentially fixing your current fascial issues, healing old adhesions and dysfunctions in the muscle and creating an environment were your body operates at its BEST.

When this happens you actually have MORE strength, speed, flexibility and power because your muscles will fire off in the way it was meant to.

You’ll also experience MORE energy than ever before because your body will be moving more efficiently FREE of any dysfunction in your muscle tissue.

For an idea of how to massage your body with one of the BEST tools out there: a Lacrosse Ball

Click on the video below and find out 3 massages to enhance your body’s performance:

Peak Performance Step #2 – Do a Neuromuscular Activator

A Neuromuscular Activator (NMA’s) is a type of warm up raises your core body temperature, wakes up your nervous system and gets your entire body prepared for any type of stress you place upon it.

Think of this type of warm up program like a “shot of espresso” but for your body.

Obviously you are aware that your body has a nervous system and after a long period of rest your nervous system needs to do certain exercises to “wake it up”.

NMA type exercises do a great job of turning on the switch for your body energizing it for the task you place in front of it.

NMA’s do another job for your body: Lubrication of your joints.

NMA’s release something into your body called synovial fluids that lubricate your joints and make them more pliable for your workouts.

You’ll notice that the warmer you hit a workout you (and your joints) will be more “ready” for the task.

NMA type of warm ups consist of full body movements that warm up, lubricate and wake up your body so that it is ready to operate at peak efficiency and the BEST part about them is that they only take 40 seconds to complete.

This is the second principle of the Peak Performance Formula and a key aspect in getting your body to perform at its best before any physical situation.

Peak Performance Step #3 Do Dynamic Mobility Exercises to Reverse Your Age & Activate Your Dormant Muscles

This is the third and FINAL principle of the Peak Performance Formula.

Dynamic Mobility exercises are short stretches and muscle activation techniques where the main function is to give your body full range of motion as well as activate the muscles that have become dormant due to the “sitting” nature of today’s workplace.

Dynamic Mobility exercises are, and should be, an ESSENTIAL part of your workout program and, simply put, they allow your joints move freely.

Their function is to repair and regenerate parts of your body including the cartilage.

They do this by increasing your mobility through repair of your joints so you can have the range of motion you were meant to have.

MOST importantly Dynamic Mobility exercises help slow, and in most cases, make you feel 10 years younger through the transport of detoxifying synovial fluids into your the key areas of your body.

You especially NEED to do the full body Dynamic Mobility drills before your workouts and sports because they will activate the dormant muscles and the short stretches give your body maximum range of motion, which give your body the best peak environment to work in.

Dynamic mobility essentially improves the way you move throughout life. I cannot stress enough how much better mobility equates to strength and success in any physical activity you do.

For a demonstration on how to do an Neuromuscular Activator and a Dynamic Mobility Circuit then just click below:

As you can see, it’s ALL strategy and every single piece of the puzzle makes a huge difference.

And it takes ONLY 6 minutes to complete or just about the time you take to brush your teeth in the morning.

Now, in a couple days we’ll be releasing a COMPLETE program designed to turn your body into a BADASS performance machine in ONLY 6 minutes.

The program is called 6 Minute Superhuman and it is scientifically proven to increase your strength, speed, flexibility, vertical jump power, endurance and energy while bulletproofing your body from injuries.

SuperHuman Graphic 3 NINJA Pre Workout Tips To Redesign Your Physique

Get yourself ready to experience just how fast your body can be enhanced when you unlock the power of the peak performance formula right before your workouts.

On Tuesday, May 28th 2013, the 6 Minute Superhuman system is going to be specially offered to all of Travis’ subscribers at a HUGE discount because we appreciate you being a part of his 110% H.A.M. community.

So, keep an eye out for your email on Tuesday, May 28th and see you then!

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Good stuff from my buddy Dan Go.

I can remember that workout we did in San Diego like it was yesterday… That was a NASTY one.

Anyways, as I’ve stressed a TON in the past, Do NOT neglect your warm up.

I know it can be hard to fit in a FULL warm up here and there as we don’t have all the time in the world, but that’s all going to be solved for you real soon.

As Dan said, stay on the alert for May 28th as he’s got a SICK and very unique program he’s about to unleash.

In addition to this, I have a nice little BONUS to add to the mix that you won’t want to miss out on.

Until then, make sure you’re always prepping your body for battle BEFORE you go to war!

Drop your thoughts and comments below.

Live and Train Aggressive!

Reverse Strength For MORE Strength

Posted on May 21, 2013 by Admin

So typically when you train for more strength you would want to train for this at the beginning of a session when you’re fresh so you can focus on good form, technique, and HIGH quality reps.

That’s “typically”.

Now, if you want an advanced method to train for more strength that will not only push you physically, but mentally as well, it’s time you try something I like to call “Reverse Strength”.

Here’s a video that explains more about the details on what I’m talking about…

Main Keys of “Reverse Strength”:

1 – Train HEAVY While Tired (typically at the end of a session right AFTER your conditioning has been completed and your heart rate is still jacked up through the roof)

2 – Focus on using compound movements like squats, overhead presses, deadlifts, and the different Olympic Lift variations.

***You’re NOT just limited to these movements as you can use what ever you choose, but those main movements work best.

3 – Only use “Reverse Strength” finishers every so often. I feel that TWO x’s a week with different movements each time is MORE then enough. You wouldn’t want to use this set up after every session.

Here’s a few example sets of “Reverse Strength”

Set Up 1 – The 5 Min AMRAP @ 80-90% of 1RM

Main session: Clean and Jerks worked up to 1RM of 315

Reverse Strength Finisher: 5 Min AMRAP of 75-85% of 1RM Clean and Jerk – 275

Set the clock up at 5 mins, slap on 75-85% of your 1Rm and go to town!

Set Up 2 – 30 Reps For Time @ 80% or higher of 1RM

Main Session: Back Squats worked up to heavy 2′s

Reverse Strength Finisher: 30 reps AFAP @ 80% 1Rm Front Squat – 275 (I did this one the other day and it sucked!)

This set up gets TOUGH. Goal is to hit 30 reps as fast as possible. Hit as many reps at a time as you can, but make sure your form stays in check.

I usually put a 10 min TIME CAP on this set up so when the clock hits 10 mins, you’re done no matter what.

Set Up 3 – Build Up To Your BEST 1RM In 5 Mins Immediately after Conditioning Session

Main Session: 1RM Snatches

Reverse Strength Finisher: Overhead Squat

For this, start out at a moderately heavy weight and hit single reps.

Just keep adding a little bit of weight as you go.

You got 5 mins to build up to your BEST effort.

My only rules for this set are that if you miss more then 3 times at a weight, you’re DONE. There’s no backtracking and going down to lighter weights.

Main focus is to get STRONG before you use these types of “Reverse Strength” finishers. If you don’t have a strong base first, these won’t do you much good.

IMPORTANT NOTES:

Rule #1 – DON’T BE A DUMBASS

I talk a lot about Going 110% H.A.M., but you still want to make sure you train SMART.

If you’ve not yet become fairly skilled with your main core movements (squats, overhead press, deadlifts, ect) then you’ll want to make sure you keep practicing those movements and building up your strength in those before you move ahead with this.

The is an ADVANCED set up of training that should ONLY be used by lifters and athletes who’ve built themselves up to the point at which they can handle heavier weights and still maintain good form and technique, even when a bit fatigued.

As I can’t stress enough, if your not yet up to that level, hold off on adding in these “strength finishers” to your routines for.

If you really want to test this set up out and you’re not sure if you’re ready, you could always try using a lighter amount of weight in your sets ups (65-75% 1RM).

Your main focus is to get STRONG BEFORE you use these types of “Reverse Strength” finishers. If you don’t have a strong base first, these won’t do you much good rather they crush you into the ground.

So there you go, a different (and bit psychotic) way of training strength and finishing off your sessions.

This type of training will get your ready for ANYTHING as you never know when you might need to be strong… Could be when you’re super fatigued or fresh… Who knows!

I know I always look ahead to these, but when I’m putting myself through them, it’s NOT so much fun. When you’re done, that’s when it’s FUN

Either way, if you’re looking to add in a different twist that will help you build more strength, conditioning, and some major resilience, this is it.

Let me know in the comments if you’ve done any sort of “Reverse Strength” training within your own sessions.

Live and Train Aggressive!

PS – Build Yourself Into a Complete BADASS…

CLICK FOR MORE INFO

Outdoor Workouts

Posted on May 14, 2013 by Admin

Well, it’s that time of year…

Time get back outside for some 110% H.A.M. outdoor training sessions.

I LOVE this time of year especially since I live in Nebraska where it gets brutally cold in the winter as I can’t wait to get outside to crank some outdoor training sessions.

Besides just getting outside into the fresh air, there’s some other reasons WHY you should be training outdoors if you’re currently not doing so…

Build Mental Toughness

There’s nothing like training in the hot sun in 90 degree weather. That alone will build a stronger mind.

Some my TOUGHEST, most brutal workouts I can ever remember came from when I was training outdoors.

These days, too many people want nice air conditioned gyms that shelter them from the harsh elements outside. This will NOT make you any tougher.

Instead, get out of your air conditioned gym and get yourself outdoors where you can breath the fresh air, soak up the sun, and get your hands dirty.

Even if you train in a garage gym like I do, it’s still a necessity get yourself outdoors to train.

Go find a playground and crank some bodyweight training or bring a kettlebell with you and just do work.

Get Some Much Needed Vitamin D

Most people do NOT get near enough Vitamin D as we’re trapped inside most of the day for work, but then when we get the chance to get outside, we pass it up. And when we do workout, it’s always indoors which doesn’t help.

It’s important to get in some extra Vitamin D as there’s a whole list of benefits, such as increasing your ability to think clearly, help boost your immune health, bone health, and overall mood and well being.

Vitamin D has also been said to help raise testosterone levels which is never a bad thing.

Bottom line is if you’re stuck inside most of the day, it’s cool if you train indoors, but make sure to get your ass outside for a few workouts here and there. The sun will reward you.

To be safe, I’d highly recommend supplementing with Vitamin D as well. I take around 5000 IU’s a day.

The Outdoors are Limitless

When you train outdoors, there’s a LOT of options for you and you’re only limited by your imagination.

Great Change of Pace

Because who the hell wants to be stuck indoors all the time?

Go SPRINT!

Most people don’t do enough of these do to limited space indoors, but when you go outdoors, sprints galore! HILL sprints are by far the BEST.

All YOU Need is Bodyweight

When you’re outdoors, you don’t need any equipment other then what God gave you. If you plan on using equipment, you can never go wrong with a set of Kettlebells, a good ol’ Sandbag, or a Suspension Training System

Now, since I’m talking about training outdoors, I thought I’d share some of my past favorite outdoors workouts with you…

Sprint Beach Workout (wish I had a CLOSER beach!)