 | THE WARRIOR COMPLEX - COMPLEX Posted by: getitdonefitness Duration: 12:41 Number of views: 34 http://www.leanandmeanblueprint.com For this Thursday Throwdown I couldn't decide on whether I wanted to use Kettlebells, Dumbbells, or a Barbell so I did only best thing I could think of... I used them ALL... I'm a HUGE fan and always will be of complexes. Each and every time I do them they present a new challenge. Even if I've already hit the same complex, they never get any easier. For this week, as I mentioned above, I had a hard time trying to decide on whether to use kettlebells, dumbbells, or a barbell for this particular complex so instead, I decided to include ALL three of them! For this complex, which I took straight out of my newest training manual, Warrior Ripped, you'll be doing an AMRAP set for 20 mins. So, basically you put 20 mins on the clock, put your head down, and get to work! Try to get as many rounds in as possible. It's as simple as that, but not really... ...As I said before, I'm not using just one tool for the job, I using three as what I did was hit the complex with dumbbells first, then kettlebells, then finished up with the barbell and repeated that order for the 20 mins. The complex was set up like this: 1A) Front Squat 1B) Power Snatch 1C) Push Up 1D) Lunge 1E) High Pulls For each movement, complete 5 reps then move on. Repeat for 20 mins. It got BRUTAL as expected, but this is why you train with complexes... To be pushed and challenged! I ended up getting 9 total rounds completed. I decided to try and keep the weight the same across the board so for the kettlebells I used 50 lbs, dumbbells I used 45's and I had 115 lbs loaded up on the barbell. You can definitely tell a huge difference between all of the three strength tools as each balances out a bit differently then the other and challenges you in a different way. Overall a great full body attack and one that I'll be feeling later for sure! One of the greatest aspects of complexes that I truly love and come to respect is the fact that they will challenge you mentally like no other type of training can do. Training hard is one thing, but challenging yourself to such an extent with complexes is a whole new ball game. When you get into a complex and you're only about half way through and you're struggling to finish, it's at this time that you must make the decision to keep going or to stop and rest. It then becomes a true battle with you and the weights... The question is... Are you a WARRIOR? Can you stay in the fight? Test yourself on these complexes and if you can, use all three tools or just go with what you got available to you. Post up your overall score for rounds completed in the comments below. For more info on the Warrior Complex you just saw, go to http://www.warriorripped.com Related: warrior, complex, barbell, dumbbell, kettle, bell, circuittraining |
 | JUNGLE GYM SINGLE ARM RECLINE ROW Posted by: getitdonefitness Duration: 0:30 Number of views: 332 http://www.leanandmeanblueprint.com Related: TRXSingleArmReclineRow, FinalOutTS |
 | HINDU PUSHUP Posted by: getitdonefitness Duration: 0:30 Number of views: 292 http://www.leanandmeanblueprint.com Related: HinduPushup, FinalOutTS |
 | GET WARRIOR RIPPED! Posted by: getitdonefitness Duration: 2:14 Number of views: 667 http://www.warriorripped.com Tactical Training for SERIOUS Strength and Conditioning Warrior Ripped Related: get ripped, tactical strength trainingFitness Warrior Warriors |
 | PULL UP PROGRESSIONS FOR MUSCLE UPS Posted by: getitdonefitness Duration: 7:14 Number of views: 863 http://www.leanandmeanblueprint.com Pull Up progressions for bar muscle ups Related: pull, upprogressions |
 | PISTOL SQUAT PROGRESSIONS Posted by: getitdonefitness Duration: 5:56 Number of views: 401 http://www.leanandmeanblueprint.com The pistol squat is a tough movement to get down. Here's a few progressions to get you up to the point of doing free standing pistols. Related: large |
 | SICK BODYWEIGHT WORKOUT - 50/50 - PISTOLS AND MUSCLE UPS Posted by: getitdonefitness Duration: 11:45 Number of views: 3,541 http://www.leanandmeanblueprint.com So it's been awhile since I've pulled out a solid Hardcore Hundred so I felt the need to do so with today's workout. I had a heavy dead lifting session prior to this quick finisher so my plan was to hit the upper body hard and tax the legs out a bit as well. Job well done... The two movements I choose were the bar muscle up and the pistol squat. Two very tough movements. For the rep scheme, I decided to split it right down the middle and go 50/50, hence the name for this Thursday Throwdown / Hardcore Hundred Hybrid of "50/50". Now I know not everyone out there can do bar muscle ups and pistols squats let alone 50 of each, so I went ahead and broke those two movements down in a some other separate videos Strength is all about PROGRESSION and I can remember about a 3 years ago I couldn't do more than 5 bar muscle ups in a row. Heck, I could barely do a few, but I kept working on them and throwing them into my warm ups and before I knew it, I was banging out 10-15 no problem. Yeah it wasn't in two or three weeks, but it was a great improvement overtime. Same thing with pistol squats as just a year ago, these were my biggest weakness! Their still not a strong point of mine, but I've gotten better. So how can YOU get better at these two movements? Well, here's a quick tip... Add in these movements and their regressions into your warm up. You can get in some good amounts of volume and really grease the groove. If you still can't do a muscle up, do some dips and pull ups in your warm up for extra work. Same thing for pistols. But getting in the extra work overtime will pay off a great deal. The main thing is that you've got to be patient and be willing to work consistently. That goes with anything you want in life... Overall it was nice to revisit the infamous Hardcore Hundred series! Leave your comments below! Are you able to hit bar muscle ups and pistols or do you need work? Let me know! For more videos and to stay up to date with everything hardcore, go to: http://www.leanandmeanblueprint.com Related: poistol squats, muscle ups, bodyweight workout, thursday throwdownhardcore hundred |
 | USC STORY - THE FORGED ATHLETE GYM Posted by: getitdonefitness Duration: 6:03 Number of views: 1,079 http://www.leanandmeanblueprint.com Here's my story of how everything came to be to where it is today. HUGE thanks to Zach Even-Esh and his Underground Strength Coach Certification. The Forged Athlete Gym in Omaha NE will keep growing and flourishing on onto the future! http://www.leanandmeanblueprint.com Related: underground strength gymzach even-esh |
 | WEIGHTED BEAR CRAWLS AND THRUSTERS Posted by: getitdonefitness Duration: 9:43 Number of views: 1,124 http://www.leanandmeanblueprint.com In this Thursday Throwdown you will begin with a Squat Clean Thruster Ladder. You will go 5 reps of squat clean thruster then a bear crawl. Then add 10 lbs to the bar and perform 4 reps and 1 bear crawl... Do this until you get down to 1 rep for the squat clean thrusterand finish off with a bear crawl. Then do 100 double unders. If you have a weighted vest, throw that baby one and hit this one up! For more kickass videos, go to http://www.leanandmeanblueprint.com Related: thursday throwdown, travis stoetzel, workout finishersquat clean thruster |
 | THURSDAY THROWDOWN - SDLHP BURPEE Posted by: getitdonefitness Duration: 12:58 Number of views: 1,456 http://www.28daymuscle.com/28dayamf/ 3 Movements and 4 Rounds of: 1A) Barbell Sumo Deadlift High Pulls x 12 1B) Burpee x 10 1C) Plank Holds x 60 secs (Use advanced plank holds with your feet elevated on a box or with a Jungle Gym XT if you got one) Go through this circuit 4 times as fast as you can. You'll have a 4 min handicap due to the plank holds, but if you must go down during the min holds, you will ADD 10 secs to your time for every time you come down. I went down 4 times... I went ahead and used 135 lbs for the Sumo Dead Lift High Pulls and a Jungle Gym XT for the plank hold and ended up with a final time of 10:30 but had to add on another 1:00 due to going down. Damn! Those planks are TOUGH when your breathing heavy... Anyways, speaking of SDLHP's... This needs to be addressed... There's been a countless amount of coaches that say this movement is the worst movement for you and that they would NEVER allow one of their athletes and clients to do it because it's unsafe, yadda yadda, yadda... That's understandable and for good reason... There's been athletes that have been injured using SDLHP's, but there's also been athletes injured doing just about any movement out there before... The truth is, people can get injured doing any type of movement wrong... Now, before I go deeper into injuries and what not, I need to go over some coaching points to focus in on when doing SDLHP's... Key Tips For the SDLHP: -First and foremost, this movement is a power based movement that starts with the hips first, NOT the arms. -Keep your chest UP and OUT with a flat back. -As you come up, drive through your heels and EXPLOSIVELY extend through with your hips to drive the bar up towards your chin -Pull with your arms while driving your elbow up and BACK, not just up while you continue to extend with your hips. -DO NOT over extend with you hips, you should be standing straight up and down at the end, NOT leaning back -Make sure to RETRACT (squeeze) your shoulder blades together at the top of the movement to ensure shoulder integrity -DO NOT allow your shoulders to roll forward at the top of the lift, this is what will injury your shoulders... -You can't see it from the front too well, but my shoulder blades are retracted and elbows are up and back. -Keep the bar CLOSE to your body and try to make sure the bar is traveling in a straight, linear path from the ground to the end point. I haven't had ONE single client or athlete get hurt using this movement (tap... tap) because just like with any movement, if you do it CORRECT, you'll be fine. Speaking on this in terms of specificity... I would suggest that if your an overhead throwing athlete like a pitcher or baseball player, SDLHP's probably wouldn't be the best thing for you.... You always want to be doing movements that are relative to your overall goal while always thinking about the overall RISK vs REWARD that's involved... Another key point to think about is if you're not in good enough shape to do higher rep, power-based circuits and movements like the SDLHP is usually used for, you'll want to regress yourself down a bit and work on technique and general conditioning first. If you're more of a beginner, this type of metabolic conditioning circuit would best be done using lighter weights and with more rest between rounds instead of going straight through from time. I've always been about training INSANE, but at the same time, you've got to train SMART. And by SMART I mean: using good, solid technique and form all the time. If you have terrible form and poor technique, stick to the basics and build yourself up overtime. Don't be an idiot and try to push your limits to early. You've got to have a bit of patience if you want to have amazing gains overtime. Ok, so I'm done being up on my soap box speaking about injuries... Back to training relentlessly without remorse! Related: sumo deadlift high pull, burpeethursday throwdown |
 | KILLER METABOLIC RESISTANCE TRAINING WORKOUT Posted by: getitdonefitness Duration: 13:50 Number of views: 1,760 http://www.leanandmeanblueprint.com So a few days back I hit this crazy workout up for my conditioning part of the day. Fortunately, I caught it all on film so I thought I would post it up here for a nice little X-Mas present for your viewing pleasure. You can hit this tough little metabolic resistance workout up this holiday season to blast through all the extra calories your about to consume as well as to help build up some serious conditioning and mental toughness. This metabolic resistance training workout combines three different types of training modalities together into one kickass workout. It looks like this: 1A) E.M.O.T.M (Every Minute on the Minute) x 6 mins a) Heavy Sandbag Shouldering x 4 b) Ring Muscle Up x 2 ***If you can't get Muscle Ups, hit another variation of push and add a few more reps in for good measure (handstand push ups, dips, ring push ups, ect) You want to be sure to get in all the reps for both of these movements within the min. I was cutting it real close towards the end. The second part is a Reverse Ladder Set with Barbell Clean and Presses plus Pull Ups. 2A) 10, 8, 6, 4, 2 of Barbell Clean and Press 2B) 2, 4, 6, 8, 10 of Pull Ups For this, hit the barbell clean and press for 10 reps first then switch to pull ups for 2 reps and then just run up and down the ladder. This gets tough! For the last part of the workout, I hit up a 5 min AMRAP (As many rounds as possible) density set. These are great to help build up some serious conditioning and strength overtime. I used these two movements... 3A) Overhead Squat x 5 3B) Hollow Rocks x 20 Your core definitely starts feeling it towards the end on this one! Overall, this little workout took about 25 mins. Fast paced and to the point and great for metabolic conditioning. The intensity of the workout will test you mentally and physically which is what makes it so lethal. The best time to hit this type of workout would be AFTER your main strength workout. The day I hit this, I hammered out some heavy deadlifts before. A perfect end to a perfect training session. For more videos, go to: http://www.leanandmeanblueprint.com Related: metabolic resistance training, metabolic trainingmetabolic workout |
 | TRY THIS TOUGH SUPERSET WITH BARBELLS - THURSDAY THROWDOWN Posted by: getitdonefitness Duration: 12:11 Number of views: 1,612 http://www,leanandmeanblueprint.com This is a tough little workout. I'm calling this - "Half and Half" 10 Min AMRAP of: 1A) Deadlift x 2 reps 1B) Barbell Push Press x 4 reps Load up the deadlift and what ever you use for that weight wise, you will do at least HALF as much for your push press. For me, I did 405 lbs for the deadlifts and used 210 lbs for the push press. My final score was 7 total rounds. Go ahead and take this Throwdown head on and post up your RESULTS in the comments or over on my Facebook Fan Page at www.HardcoreStrengthFan.com Related: thursday throwdowntravis stoetzel |
 | MY THOUGHTS ON STEROIDS Posted by: getitdonefitness Duration: 8:33 Number of views: 1,564 http://www.leanandmeanblueprint.com Here are my thoughts on STEROIDS. Should you take them??? Over the last few weeks I've been getting questions from young athletes as well as other serious lifters looking for an answer about whether or not steroids or other pre-hormone performance enhancing drugs are OK to take.... Quick answer - HELL NO! I'll let this video explain my answer in more detail... Related: steroids, should you take steroidsdo steroids work |
 | JUMPING MUSCLE UP Posted by: getitdonefitness Duration: 0:49 Number of views: 195 Related: jumping, muscleup |
 | ASSISTED RING DIPS Posted by: getitdonefitness Duration: 1:23 Number of views: 170 Related: assisted, ringdips |
 | ASSITED MUSCLE UPS Posted by: getitdonefitness Duration: 2:17 Number of views: 219 Related: Assited, MuscleUps |
 | SWINGING RING MUSCLE UPS Posted by: getitdonefitness Duration: 0:46 Number of views: 68 Related: swinging, muscleups |
 | RING MUSCLE UPS Posted by: getitdonefitness Duration: 0:47 Number of views: 61 Related: muscleups |
 | BAR SWINGING MUSCLE UPS Posted by: getitdonefitness Duration: 0:42 Number of views: 90 Related: bar, swinging, muscleups |
 | FALSE GRIP PULL UPS Posted by: getitdonefitness Duration: 0:39 Number of views: 116 Related: FALSE, GRIP, PULLUPS |
 | MUSCLE UP TIPS Posted by: getitdonefitness Duration: 2:07 Number of views: 234 Related: Muscle, UpTips |
 | MANMAKERS WILL BUST YOU UP! Posted by: getitdonefitness Duration: 13:32 Number of views: 1,942 http://www.leanandmeanblueprint.com Manmakers Will Kill You... So why would I not include them in this week's Thursday Throwdown??? We're grabbing a set of dumbbells again for this week's Throwdown and getting busy! VIDEO Hit 5 Rounds for Time OF: a) 5 Manmakers b) 5 Drop Lunges /Leg c) 5 Toes To Bar I used a set of 45's and finished with a time of 9:42. I was OK with that time as my goal was to get under 10 mins. The manmakers are a b*tch! They really are MAN-makers... You've really got to tough these out in the end. That's all there is to it... POst up YOUR results in the comments. Let me know how heavy you go with the DB's and also how fast you got this done. For more kickass videos, go to: http://www.leanandmeanbleuprint.com Related: manmakers, man makers, thursday throwdowntravis stoetzel |
 | CRAZY MUSCLE BUILDING UPPER BODY WORKOUT Posted by: getitdonefitness Duration: 7:16 Number of views: 1,922 http://www.ironmusclebuilding.com One of the major questions I continue to receive on a consistent basis is, "can you build muscle while using body weight exercises?" The answer is YES! The key to bodyweight training is that you use it blended up with your heavier lifting routines. Bodyweight should serve as your foundation to everything else you do. There should never be a time where you're not training bodyweight in some way shape or form. Question - Now, what do you do when all you have is bodyweight to gain mass?? Easy, make the movements more DIFFICULT and increase your overall VOLUME! Let me explain a bit more... When it comes to building muscle, the only way to progress is to OVERLOAD the muscle to force it to grow bigger. This shouldn't be anything new... Muscle growth through overload happens through steady and progressive forced resistance as well as getting in enough volume to force your muscles to grow larger. What I've discovered overtime with training athletes and most people is that when you add VOLUME and PROGRESSIVE OVERLOAD together within bodyweight training, you CAN and WILL gain mass. In this video I show you a sample workout that you can use for your UPPER BODY that will definitely add more mass and strength to your frame in a athletic way. This type of training is what I like to call a mixture of all types in that you use power training, volume training, and strength training all in one. All of those specific types of training are different in their own ways. With POWER you use pure speed and explosiveness. Great for waking up a ton of your muscles. I typically put POWER movements at the very beginning when I'm the freshest and most explosive. For strength movements.... FIND OUT MORE AT: http://www.ironmusclebuilding.com Related: bodyweight workoutbodyweight training |
 | ONE TOUGH DUMBBELL COMPLEX Posted by: getitdonefitness Duration: 14:41 Number of views: 1,829 http://www.leanandmeanblueprint.com I have many LOVE/HATE relationships. One of them is with COMPLEXES. While I simply HATE them I love them at the same time because complexes are good for so many different things. Complexes will build strength, muscle, power, some serious conditioning, and not to mention some big time mental strength. Complexes are all in one. There's literally an infinte amount of different complexes you can do. For this particular Thursday Throwdown I picked out a nice little Dumbbell / Kettlebell complex to hit up. I've been having my athletes hit this complex up now for the last 3 weeks. It's fun to see how they've progressed over the weeks at getting better at the movements and improving overall. At the same time, it's also interesting to see how they attack and just get after it. The truth is, complexes with bust you up both mentally and physically! They are not meant to be easy! Rule of thumb... If you hit a complex up and it's easy, you not going hard or heavy enough. I would suggest to hit a complex at least once a week. You can use a variety of different tools: dumbbells kettlebells barbell med balls sandags kegs logs You can also use a vairety of rep shcemes as well to change things up. Use reps of up to 20 per movement for some serious conditioing work or go down to as many as 3 reps for strength work. With comlexes, you'll be hitting your entire body... Your legs with get hammered, shoulders with start to burn, and your grip will suffer! Complexes are also a great way to work your core as well. Bottom Line - Complexes Hardcore Apporved! I love complexes so much that I created a special manual all about them... http://www.barbellcomplex.com Barbell Battlefield contains over 30 different and unique complexes that can easily be used for with any of the strength tools I mentioned above. Beside all the differnt sample complexes I include, I also dig into the nitty gritty of complexes and talk about HOW and WHEN to use them properly. If you looking to build up some serious mental and physical strength, do this complex! I did 5 rounds with 70 lbs dumbbells in 10:10. http://www.barbellcomplex.com Related: dumbbell complex, barbell complex, dumbbell workout, thursday throwdowntravis stoetzel |
 | BODYWEIGHT TRAINING AND HILL SPRINTS Posted by: getitdonefitness Duration: 6:25 Number of views: 1,114 http://www.leanandmeanblueprint.com Hill sprints and bodyweight training back at my old stomping grounds in Hastings NE at Brickyard park. Hill sprints are one of the BEST forms of bodyweight training you can do! Sprint hills to get shredded, gain strength, and increase running speed. Related: hillsprints |