new training video - winter 2008/2009

more crazy training!!

Workout - June 29, 2008

Had the pleasure to train with one of the baddest mo-fo's around~Jim Kelly, who trains many of the Iraqi troops on combative techniques and co-owner of the Cincinnati Jiu Jitsu Academy. Here we go...

1. Hose Arm Bars [feet can't touch] - 5x + DB Single Arm Snatch - 5x/arm
2. Weighted Vest Sit outs - 20x + KB/Vest Front Squats [1.5 pood per arm] - 10x
3. Prowler Push - 70 yards + Backward Sled Drag - 70 yards
4. Barbell Bus Drivers - 10x + 45# rubber plate halos - 10x
5. Barbell Roll out - 10x + Stability Ball ABC Hip Thrusts [like a suplex] - 15x
6. Kneeling Tire Flip - 5x + Barbell/Band Single Arm Clean/Jerk - 5x/arm

Finished with some stairs and track work.

Workout - June 22, 2008

As usual, 6 stations x 5 minutes per station:

1. Elbow plate crawl - 10 yards + Guard position alternating band row - 20x
2. MB Single arm Push up hold - 5x/side + Band full Turkish get up - 5x/side
3. BOSU Circles - 5x/direction + Chains/KB Backward Drag - 35 yards
4. KB/Vest Front Squat - 1ox + KB/Vest Lunge Walk - 35 yards
5. Alternating Hose Waves - 20x + KB Arm Bar - 5x/side
6. DB Kneeling Tuck Jump - 5x + KB Chopper - 10x/side

Finished with Prowler push 5x for 70 yards each time...might have been the hardest workout we have done yet!

Workout--May 10, 2008

Each of the following stations was done for 5 minutes....

1. Hose Arm Bars--10x + Dragon Pushups--20x
2. Stability Ball Skiers--20x + KB Turkish Get Up--5x/side
3. KB Single Arm Band Swings--5x/side + Barbell Snatch--10x
4. Med Ball Rotational Throws--10x/side + Prowler Push--70 yds
5. Burpee Box Jump--5x + Lunge Jumps--20x
6. Tire Sledge Hits--5x + Alternating hand tire touches--20x/hand

Hit the stairs for another 15 minutes straight.
Here is a video for that day...

Workout--May 4,2008

Each pair of exercises lasts 5 minutes:

1. Dragon Walk + 3 Dragon Push Ups every 10 yds
2. Perpendicular kneeling MB rotational passes--10x/side + 300 yard shuttle
3. Hose Fallout--5x + Chain Raise--10x
4. Tire Clean/Overhead slam--10x + Band Push/Pull
5. Sled Walk + KB Snatch every 10 yards
6. Double KB Swing--5x + Double KB Front Squat--10x

We did some agility work and then single leg bounding for about 8 more minutes...

I have had a few people ask what the hell these exercises are, so I will be adding video footage in the coming posts....
BTW, this class is full; we are no longer accepting applications.

Workout--April 27, 2008

Each grouping of two exercises was performed for 5 minutes, with 30 seconds between.

1. Weighted [40#] Box Jump--5x + Weighted Lunge Walk--40 yds
2. Tire Flip--5x + Sledgehammer Hits--5x
3. Body Prop Walk--10 yds/direction + Prowler Push--70 yds
4. Box Hose Push up--10x + Box Hose Rows--10x
5. MB OH 300 yard shuttle + MB Shoulder Snaps--10x/side
6. Sled Chest Press--40 yds + Sled Row--40 yds [both on rubber floor]

Lakota lacrosse YouTube videos

Latest videos on YouTube are from the preseason conditioning training for the Lakota boys and girls lacrosse teams. You can access the boys team video here: http://www.youtube.com/watch?v=Z2IUyhbeupc

The girls video is not as long because I did not have as much time to shoot their training...sorry ladies!
Their video is here:http://www.youtube.com/watch?v=5dKsCqlsv5c

Workout--February 10, 2008

3 rounds of the following:

1. [10/side] Keiser Rotational Rows + [10/side] Keiser Step Back Rotational Chops
2. [10/side] Barbell Rotational Press + [10/side] KB single arm band deadlifts
3. [10/side] KB single arm band swings + [10] Box jumps
4. [5/side] KB Snatch + [5/side] KB Split Jerks
5. [10] Band Starts + [20 yard] Plate Drags
6. [35 yard] Prowler Push + 300 yard shuttle

Didn't have it today...what should've taken 30 minutes, ended up at 42 minutes.

Workout--February 3, 2008

3 rounds of the following in under 30 minutes:

1. [10] DB burpees + [10] DB reactive box jumps
2. [5] sledgehammer tire slams + [5] tire flips....320# tire
3. [35 yards] 90# prowler push w/ 45# sled belt runs
4. [5/arm] KB clean/jerk + [5/arm] KB snatch
5. [5] band bulldogs + 70 yard sprints
6. [5] KB speed swings + [5/arm] KB pulls

I made it in 27 minutes...Machine Sellman made it in 15 freakin minutes!!!! Then puked 4 times!!!
I felt my eggs come up a few times, but quickly swallowed them back down!!

Workout-January 27, 2008

30 minutes or less...3 rounds of the following circuits :

1. 5 Kneeling Box Jumps + 5 Band Squat Jumps + 10 Lunge Jumps
2. 10 KB Leverage Presses + 10 KB Side Raises + 60 yards KB Farmers Walk
3. 30 Band Speed Curls + 30 Band Speed Extensions
4. 300 yd Shuttle + 50 Lateral Line Hops
5. 5 KB Speed Swings + 50 Slam Ball Chops
6. 5 straight minutes of Prowler Sprints

I missed the cutoff by exactly one minute...I was pissed! Oh well, something to aim for next time...

Puking Policy at ASF!

Listen at the end....

Workout-January 20, 2008

Try this workout in under 30 minutes...I barely made it today!
Do each of the following combinations for three rounds:

1. [10] push ups + [10] inverted rows
2. 35 yard sled press + 35 yard sled row
3. [5/arm] Kettlebell Single arm swing + [5/arm] KB single arm snatch
4. [5] Double KB swing + 35 yard prowler sprints
5. [5] KB Speed Swing + [5] Box Jumps
6. [5/side] KB Turkish get ups + [5] tire flips.

Pretty simple, right? If you are not sure of any of these exercises, check out the videos on our website, or YouTube.

Remember MLK tomorrow: The man, not that you get the day off from work or school.