WOD for Monday, Jan 30th presented by Gaspari Nutrition

~By James Villepigue CSCS & Hobie Call

www.ConquerAnyCourse.com

THE TITLE – 15 Minute Burst-Bouts Workout

OVERALL ACHIEVEMENT:
This explosive high-Intensity metabolic resistance training WOD is going to kick your arse into high gear. Just 15 minutes to maximize your time and results!

clip_image001SETS & REPS

Max Endurance & Metabolic Overhaul

Sets: 1

Don’t Think Reps Focus on the work to rest ratio!

Resistance: Light to Moderate

Form is the most important part of this workout. Make sure you can perform each exercise perfectly and perform them as powerfully and explosively as possible!

clip_image001[1]WORK TO REST RATIOS

Work for 1minute during each Burst (accounts for each exercise for the 1 minute time frame)

Rest 30s after the 11exercise Bout (Bursts as the total 11 exercise cycle or round)

IMPORTANT CONSIDERATIONS

YOU MUST BE AT AN INTERMEDIATE TO ADVANCED LEVEL OF TRAINING FOR THIS PROGRAM.

You MUST do a dynamic/active warm-upprior to engaging in an exercise program and when possible perform active recovery between sets. This can be as simple as doing some stretches or walking around.

clip_image001[2]EXERCISES

Use Either A 20lb Kettlebell or Dumbbell

1. 20 KB Swings – Take hold of a kettlebell or dumbbell (DB on one end) and hold it with fully extended arms down between your legs. Bring feet double hip width apart, knees slightly bent, abs tight, chest out, shoulder pulled back & down and head straight. Squat down by bending at the knees and mimic the motion of sitting back and down, as if you were sitting in a chair…stick your butt out and maintain a lower lumbar curve – maintain the chest out and shoulders pulled back posture. Now as you stand up, shift your hips forward and simultaneously lift the KB/DB using the front shoulder muscles…you’re lifting the weight up with extended arms (only moving from shoulder joint). Let the KB/DB fall back (do not resist it when it’s coming back down) to the start position and please maintain that perfect posture and keep all muscles nice and rigid to ensure safety. You objective move rapidly, but to keep a smooth transition especially when the KB/DB is coming back down and you’re switching from the start position back to the KB/DB up portion. Exhale as you exert and lift the weight.

2. 20 Squats into Upright Power Rows – Hold the KB/DB just as you did with the KB Swings and align your body the same: KB/DB held with fully extended arms, feet double hip width apart, abs tight, lower back arched, butt out, chest out and shoulders pulled back and down. Head is up and eyes are looking straight ahead. This time, squat down until your thighs are parallel to the ground and as you stand up, stand more explosively to generate power and as you’re standing, immediately upright row the KB/DB up, leading the movement with the elbows – Elbows are held high, hands are hanging limp and fingers are securing the handle of the KB/DB.

3. 20 Bent Over Rows – Take hold of two dumbbells (not your two friends you brought to the gym!) in a neutral grip (palms facing the inside of your body). Feet are hip width apart this time, knees bent, abs nice and tight, chest out and shoulders pulled back and down. Now, bend over at the hips and maintain that tight posture…I need you to make sure that the lower back is arched and that it remains tightly held in place – Any rounding of the lower back will direct force to the lumbar spine and could injure you. The dumbbells will be hanging down just to the outsides of your knees. Begin the action by driving the elbows up behind you and toward the ceiling…in other words, act as if you were pulling a lawn mower rip chord. Keep the elbows tight to your sides and focus on stimulating the outer back muscles…especially when those dumbbells are in the mid/top position.

4. 20 Push Ups (using a full-range-of-motion – place an empty water bottle under chest and lower until you hear the crackle of the bottle). Maintain a straight and rigid spine and keep your butts in line with your spine…don’t let it droop down or peak high.

5. 20 Push Presses – Grab two dumbbells, take a standing shoulder width stance and use your lower body to independently thrust each dumbbell into the shoulder level start position. Your objective is to keep the elbows pulled back with forearms held vertically. Squat down slightly and allow your lower body to generate the force to assist in the shoulder pressing of the dumbbells…in other words, with DB’s held in the start position, squat down 1/3rd of the way that you’d go if you ere doing a parallel squat and stand quickly and immediately press both dumbbells up overhead. Lower slowly back to the 1/3rdsquat position and without rest, press again.

6. 20 Grand Slams (using either rubber tubing or a cable set just below chest level) – This is a core movement, so I need you to focus on the abdominal muscles especially. The more focus you put on a muscle during training, the more stimulation you can direct to that muscle. Take hold of the handle and extend your arms out in front of you. I personally like to first grip with my right hand and wrap the left hand over. Feet are shoulder width apart, knees are bent and abs are already contracted to help direct the stimulation optimally. Please keep your head and eyes straight throughout the entire exercise, as this will help to create the desired muscle stimulation during trunk rotations. Hunker down and stay tight and begin by rotating to the left…as you’re heading back to the start/middle position, without any rest, immediately rotate right…try to maintain a smooth transition from the midpoint to each side…the less ballistic that transition is, the safer and the more muscle stimulation (less momentum generated) to the core muscles.

7. 20 Diamond Push Ups (using a full-range-of-motion – place an empty water bottle under chest and lower until you hear the crackle of the bottle) – The same form as the regular pushup, but now the hands are kept close to one another/side-by-side…I like to fully extend my hands and connect index finger/pointers and thumbs to form the diamond shape. This exercise should be focused on the triceps primarily and the chest secondarily.

8. 20 Turkish Get Ups (10 Left & 10 Right) – Begin this movement with a light-weight and increase as you find yourself progressing. Begin by lying on your back with either a dumbbell or kettlebell in your right hand and push it up overhead with the right arm fully extended. Stay there and keep that right hand, shoulder and elbow tight. Fully extend your left leg out in front of you and bend the right knee and allow the right hip to flare out. In this position, I want your knee pointed out toward the right and your right foot facing in toward your left knee – the right leg will form a angled pyramid/triangle. Your left arm is extended down in line with your left leg. Now begin the action by distributing the weight to your right foot. Push off the right foot (your right knee will now want to point in toward your midline) and roll your body toward your left hip. Now bend that left arm and smoothly continue moving and distribute the weight to the left elbow and then immediately to a fully extended left arm with left hand flat on the ground. Your right arm with weight in hand is still in that rigidly held overhead position. Now, as your left hand is holding the bulk of your bodyweight and the weight you are holding overhead, your right foot is planted flat…I now want you to pick up that left leg, bend at the knee and bring/drive that leg back and place your foot flat so that now both your left and right feet are pointing straight or slight angled out and you’re now in a deep squat position. Now, quickly fully extend that left arm out in front of you to help counter balance the weight being help by the right hand.

Two important tips here: keep your head and eyes looking up on an angle during the entire exercise protocol. This will ensure perfect posture and exercise safety.

From the deep squat position, distribute the weight evenly to both feet and stand up, maintaining the left arm fully extended overhead, your head/eyes looking up and that left arm out in front of you. That was one full Turkish Get Up. Now switch sides!

9. 20 Burpees – Stand straight up with feet pointing straight ahead. Bend over at the hips, place the hands down flat on the ground in front of you, thrust the legs out behind you, jump them back in and stand back up. That’s one full repetition. Maintain form and do your best to resist getting sloppy as you begin to exhaust. These. As you probably know, are tough!

10. 20 Russian Twists – Sit on the ground and take hold of a DB/weight plate/medicine ball. Hold the weight out in front of you and keep the elbows locked in that position. Bend your knees, lean back and you will be teetering on your coccyx/tail bone – hopefully you’ve got some cushion there! – Now, contract those abdominals before you begin the rotations to help turn those muscle on and now start the action by rotating to the left and back to the right, leading the movement with the weight in hands. This movement should be performed rapidly.

————————–

Gaspari Nutrition is an award winning global fitness leader with a mission to educate and deliver innovative, quality, and effective sports nutrition products to inspire customers in achieving their lifestyle goals. Gaspari Nutrition has become synonymous with confidence; the confidence to know that when you take a Gaspari product, you are doing the very best you can for your physique, your athletic performance, and your ultimate goal.

They are one of the few companies to sponsor independent 3rd party research on their products to prove their efficacy. Gaspari Nutrition is sold in over 85 countries and available in over 5,000 US retail outlets that include GNC, Vitamin Shoppe, Kroger, Dick’s Sporting Goods as well as over 100 online stores, including Bodybuilding.com, Amazon and DrugStore.com. www.gasparinutrition.com

gaspari

Tags: ,

GASPARI NUTRITION PRESENTS a SPARTAN WOD SERIES: WOD #3 presented by Gaspari Nutrition

~By James Villepigue CSCS & Hobie Call

www.ConquerAnyCourse.com

Swim In The Gym!

This week’s WOD is a somewhat unique training technique and is recommended for more advanced athletes. If you are a beginner or intermediate athlete with an above level of physical conditioning, please use ultimate caution!

Today’s training WOD involves either the use of an inexpensive swim/scuba snorkel and/or a straw with an above average circumference, which will allow for a bit more air capacity…I get mine from a national burger chain and I’m lovin it! ;-)

If you’re the type of person who cares too much about what others think about you, you may not want to perform this technique in public. If you’re in it to win it, do what you gotta do and don’t worry about those who don’t matter anyway.

You can use this training technique to help with three aspects of race training, which will ultimately improve your race performance.

1) It will help you adjust and improve lung capacity during any endurance based activity – Is an amazing enhancer for high altitude training & race performance.

2) This will help to loosen up your rib cage by making it more flexible and will strengthen your diaphragm.  (This is an aspect of training that is often neglected by most athletes.)

3) This is one sure-fire way to spruce up one of your regular workouts in a rather unique way.

Here’s how to do it:

-If your workout lasts under 1 hour, set your watch to beep at the 1 minute mark and put it on repeat mode.

-For workouts lasting between 1-2 hours, set your watch to beep at the 2-minute mark and put it on repeat mode.

-For workouts lasting 2 or more hours, set your watch to beep at the 4-minute mark and put it on repeat mode.

Once you’re warmed up, start your watch and each time it beeps, place the snorkel in your mouth and breathe. Do your best to relax, as the more rigid you are, the more you will tense up and the more you increase your chances of hyperventilating. You’re not holding your breath here, but you will definitely be taxing your lungs by making your ability to take in oxygen much more challenging.

If you find that the snorkel breathing time frames laid out above are either too difficult or too easy, modify at your discretion and risk.

This is essentially direct exercise for your lungs and it will help to build up your lung capacity.

If at any time you become dizzy, stop immediately, breathe deeply and slowly and take a break.

You want the challenge to be present, but once the snorkel begins overly interfering/affecting the rhythm and pace of your workout, take a break.

Again, do your best to relax your body during a protocol like this. Once you master the snorkel on your training days, try spending a few minutes practicing your breathing through a straw on your non-training days. This is not easy, but can help to further build up your lung capacity.

As you find yourself becoming more comfortable using this technique, try increasing your straw breathing time by one minute on each consecutive non-training day.

*Be careful not to overdo the training day snorkel protocol or the non-training day straw breathing.  You don’t want to make yourself pass out and get hurt.

As always, please warm-up by going through one or two cycles of the Dynamic Warm-Up Routine. Just because this week’s WOD is more of a training technique using breathing protocols, you should still warm up to ensure safety.

—————————————-

gaspariGaspari Nutrition is an award winning global fitness leader with a mission to educate and deliver innovative, quality, and effective sports nutrition products to inspire customers in achieving their lifestyle goals. Gaspari Nutrition has become synonymous with confidence; the confidence to know that when you take a Gaspari product, you are doing the very best you can for your physique, your athletic performance, and your ultimate goal.

They are one of the few companies to sponsor independent 3rd party research on their products to prove their efficacy. Gaspari Nutrition is sold in over 85 countries and available in over 5,000 US retail outlets that include GNC, Vitamin Shoppe, Kroger, Dick’s Sporting Goods as well as over 100 online stores, including Bodyybuilding.com, Amazon and DrugStore.com. www.gasparinutrition.com

Tags: , ,

GASPARI NUTRITION PRESENTS a SPARTAN WOD SERIES: WOD #2 presented by Gaspari Nutrition

~By Hobie Call & James Villepigue CSCS

www.ConquerAnyCourse.com

The following workout was designed to help improve your race run time and will greatly help maintain a high output pace.

As always, please warm-up by following the warm-up recommendations in the beginning of this week’s WOD and for a more thorough warm-up routine, perform one cycle of the Dynamic Warm-Up Routine that we discussed during last week’s WOD.

*This week’s WOD is intended to be performed on a track

WOD Warm-up: 

· Jog 100 meters followed by some light dynamic stretching…

· Without rest, now jog slightly faster than the last jog for another 100 meters followed by some light stretching.

· Continue until your 100 meter run is comfortably at your 5-k race pace.

WOD:

-Okay, so, if you’re training for a 3-mile race, follow this plan: (perform all running at your 5-k race pace)

· Run 200 meters, walk 50, jog 50.

· Run 250 meters, jog 50, walk 50, jog 50.

· (Continue this pattern, adding 50 meters each time you run, until you can no longer hold your steady 5-k pace).

· Your goal is to reach 800 meters.

-If you’re training for a 6-8 mile race, follow this plan:

(Perform all running at your 10-k race pace)

· Run 400 meters, walk 50, jog 50.

· Run 500 meters, walk 50, jog 50.

· (Continue this pattern, adding 100 meters each time you run, until you can no longer hold your steady 10-k pace).

· Your goal is to reach 1600 meters.

-If you’re training for 10-12 mile race, follow this plan:

(Perform all running at your half-marathon race pace)

· Run 1000 meters, walk 50, jog 50.

· Run 1100 meters, walk 50, jog 50.

· (Continue this pattern, adding 100 meters each time you run, until you can no longer maintain your steady half-marathon race pace).

· Your goal is to reach 2000 meters.

*Important Tip:If you expect your run will demand more physical strength than endurance & speed, wear a weight vest with a weight that you can handle using a safe and fluid heel-to-ball of foot pattern, allowing yourself to go 10 to 15 seconds slower per mile, for every 10 lbs. you carry in the vest.

—————————————–

Gaspari Nutrition is an award winning global fitness leader with a mission to educate and deliver innovative, quality, and effective sports nutrition products to inspire customers in achieving their lifestyle goals. Gaspari Nutrition has become synonymous with confidence; the confidence to know that when you take a Gaspari product, you are doing the very best you can for your physique, your athletic performance, and your ultimate goal.

They are one of the few companies to sponsor independent 3rd party research on their products to prove their efficacy. Gaspari Nutrition is sold in over 85 countries and available in over 5,000 US retail outlets that include GNC, Vitamin Shoppe, Kroger, Dick’s Sporting Goods as well as over 100 online stores, including Bodyybuilding.com, Amazon and DrugStore.com. www.gasparinutrition.com

gaspari

Tags: ,

GASPARI NUTRITION PRESENTS SPARTAN WOD SERIES: WOD #1 presented by Gaspari Nutrition

~By James Villepigue CSCS & Hobie Call

www.ConquerAnyCourse.com

Are You Ready To Workout…I Mean Really Ready?

Let’s talk a little bit about training cold. For those of you who are not familiar with the term, “training cold”, it simply means, training without a warm-up and just jumping right into an intense style workout when your muscles, joints, tendons and ligaments are not yet ready.

When you do this, not only is your physical body not yet ready to train, but neither is your neurological system and this can greatly negatively effect the signals between your brain and your body.

If you’re a young person doing this, your body may be more resilient and forgiving, but trust me when I say, that the damage is being done and it can be accumulative.

Now, let’s talk about a body that’s properly warmed up and really ready to go – You’ve got a light sweat coming on, your heart is working and your skeletal muscles, joints and connective tissue are feeling limber and are prepared to work.

This is a recipe for training success and by sticking with the prep, you can look forward to a lifetime of training success and less injuries. This brief preparation that you’ve taken the time for will have a dramatically positive effect on each and every one of your workouts.

The Dynamic Warm-Up

  • 15 Bodyweight Good-Mornings – Stand with feet shoulder width apart and a slight bend in knees, torso fully extended with head up, chin forward and arms at your sides. Bend at waist until body is parallel with floor by pushing buttocks back and return to your starting position and immediately repeat.
  • 10/20 Torso Twists (A twist to each side is 1 rep) – Spread your feet just shy of shoulder width, keep a slight bend in the knees, bring arms out to sides and keep them fully extended. Twist (don’t thrust your body, simply twist to warm-up the spine) your upper body, keeping your head straight.
  • 8/16 Walking Lunges (Each leg lunge out is 1 rep) A twist to each side is 1 rep) – Feet are side by side, only a few inches from one another. Knees are slightly bent, chest out, shoulders back and down, abs tight and keep your head and eyes (looking) straight. Begin by stepping the right leg out far enough, so that you roll heel to toe and avoid the knee from going over the toes. Lunge forward with one leg and without rest, lunge forward with the opposite leg. Let the leg stepping out do all the work – the back leg is only for balancing.
  • 8/16 Alternating Hamstring Bends (Each bend down one leg is 1 rep) – Spread your legs approximately 3 feet apart, keeping the knees just short of lock out. Begin by facing forward and bend down in the direction of your right leg. Exhale as you draw your hands down that leg and touch your toes. Come back up to the middle and immediately move to the left leg and repeat.
  • 10 Jumping Jacks – Come on now! ;-)
  • 10 Deep Squats – Take a slightly wider than hip width stance and slightly bend the knees. Stick your chest out, bring your shoulders back and down and keep your head up. Squat down and mimic the motion of sitting back as you would sit in a chair. Stop when thighs are parallel. Immediately stand back up and repeat.
  • 10 Arm Rolls Backwards – Simply giant arms circles.
  • 10 Arm Rolls Foreword – Simply giant arms circles.
  • 10/20 Arm Over Unders (One swing over and one swing under is 1 rep) – You’re standing with hip width apart, knees slightly bent, chest out, shoulders back and down and body relaxed. Bring your arms up and extended out in front of you and swing them back and fourth – During the first swing forward, the left arm should swing under the right – during the next swing back and forward your right arm will swing under the left arm. Repeat.

*If you have the time and for best results, repeat the entire sequence twice.

————————–

Gaspari Nutrition is an award winning global fitness leader with a mission to educate and deliver innovative, quality, and effective sports nutrition products to inspire customers in achieving their lifestyle goals. Gaspari Nutrition has become synonymous with confidence; the confidence to know that when you take a Gaspari product, you are doing the very best you can for your physique, your athletic performance, and your ultimate goal.

They are one of the few companies to sponsor independent 3rd party research on their products to prove their efficacy. Gaspari Nutrition is sold in over 85 countries and available in over 5,000 US retail outlets that include GNC, Vitamin Shoppe, Kroger, Dick’s Sporting Goods as well as over 100 online stores, including Bodyybuilding.com, Amazon and DrugStore.com. www.gasparinutrition.com

gaspari

Tags: , ,

JamesSpartan is excited to be working with our partner Gaspari Nutrition in 2012!  The fine folks at Gaspari Nutrition will be providing samples post-race for all Spartan athletes! 

In addition, we’ll be providing a more in depth WOD brought to you by Team Gaspari Athlete and best selling author James Villepigue every Monday in 2012.  Check out his Facebook page.  http://www.facebook.com/jamesvillepigue and his newest page on how YOU can Conquer Any Course.  www.ConquerAnyCourse.com

 

Here’s what you need to know about Gaspari.

Gaspari Nutrition is an award winning global fitness leader with a mission to educate and deliver innovative, quality, and effective sports nutrition products to inspire customers in achieving their lifestyle goals. Gaspari Nutrition has become synonymous with confidence; the confidence to know that when you take a Gaspari product, you are doing the very best you can for your physique, your athletic performance, and your ultimate goal. 

They are one of the few companies to sponsor independent 3rd party research on their products to prove their efficacy. Gaspari Nutrition is sold in over 85 countries and available in over 5,000 US retail outlets that include GNC, Vitamin Shoppe, Kroger, Dick’s Sporting Goods as well as over 100 online stores, including Bodyybuilding.com, Amazon and DrugStore.com. www.gasparinutrition.com

Here’s what you need to know about James.

James Villepigue is an International best selling author of over 25 books. His flagship book series, entitled, “The Body Sculpting Bibles”, have sold over 1 Million copies over the last twelve years. James brings over 20 years of quality certified experience in the health and fitness industry. He’s a Nationally Certified personal trainer under “National Strength & Conditioning Association” (NSCA-CSCS), “The American Council On Exercise” (ACE), “The International Sports Science Association” (ISSA) & “The National Board of Fitness Examiners” (NBFE).

James is a graduate of Hofstra University, with a BS in marketing. He’s a Massage Therapist and received a degree from the New York College of Health Professions. James is also a graduate of the highly acclaimed coach training school, the Institute for Professional Empowerment Coaching (IPEC).

The success of his systems and his extensive training and coaching experience have propelled James to appearances on national television programs and achieved him publication in nationally recognized health and fitness magazines.

James’ latest project is a book being published by Penguin, publisher to the prestigious “Idiots Guide” book series.

It will be the very first official obstacle race course-training guide in the marketplace. The title of the new book is, “The Obstacle Race Training Bible”

gaspari

Tags: ,