Body By Pro Performance

Ranger Workout of the Week

2010-01-31T08:18:00.005-05:00

This week we start phase 2 of our 8 week power cycle. Always perform a dynamic warm up prior to training and a static stretch post training.

Monday:

Floor Press: 5,5,5+ at 75%, 80%, 85% (Calculate your max at 80% of your 2 board press)

Box Squat W/Chains: 8x2 at 40% (80lbs of chains)

Circuit:

Dumbbell Bench Press: 5
Dumbbell Rows: 10
Glute-Ham Raise: 10
Ballistic Leg Swings: 5
Wt. Pull-Ups: 5
Heavy Prowler Sprint: 20 yds.
Triceps Extension: 8
Biceps: 10
Reverse Hypers: 10
Weighted Hanging Leg Raises: 10

Perform 2 rounds of the circuit.

Tuesday:
Run 1 mile; Perform dynamic warm-up; Obstacle course run. Run 3 miles

Wednesday:

Double Kettlebell Overhead Press: 3x10

Banded Kettlebell Swings: 3x10
Superset
Box Jumps: 3x3

Circuit:

Band Lateral Raise: 30
Band Reverse Flys: 30
Leg Curls: 10
Ballistic Leg Swings: 5
Lat Pulls: 10
Leg Extension: 10
Band Push Downs: 30
Band Curls: 30
Reverse Hypers: 20
Ring Knee Crossovers: 20

Perform 2 rounds of the circuit.

Thursday:
Run 1 mile; Perform a dynamic warm-up; Perform 10 pull-ups, run up hill or steps, perform 20 push-ups at the top. Jog down and repeat. Perform 10 rounds. Run 3 miles.

Friday:
Set out 8 kettlebells in descending order by weight, one for each squad member.

Perform kettlebell swings: Reps, 5,10,15,20,25,30,35,40
Run 1/4 mile
Perform 2 rounds

Set up 8, 20kg kettlebells: Perform 5 reps w/rt. arm, 5 reps w/lt arm, etc.
Run 1/4 mile
Perform 2 rounds

Saturday:
12 mile road march

Sunday: Rest and go to church

Ranger Workout of the Week

2010-01-24T09:28:00.003-05:00

This is deload week. If you have been working hard, you will differently need this week. Perform a dynamic warm up prior to each workout and a static stretch post workout. Have a great week!

Monday:

2 Board Press: 3x5 @ 40%, 50%, 60%

Box Squats: 6x2 @ 50%

Circuit:

Band Flys: 20
Band Reverse Flys: 20
Band Press: 20
Band throat Pulls: 20
Band Elbows Up Curls: 20
Band Triceps Kickbacks: 20
Band Curls: 20
Band Push Downs: 20

Perform 2 rounds of the circuit.

Tuesday: Run 3 miles

Wednesday:

Dumbbell Bench Press: 2x20

Kettlebell Swings: 2x20

Circuit:

Band Reverse Flys: 20
Band Throat Pulls: 20
Elbows Up Curls: 20
Elbows Down Curls: 20
Band Flys: 20
Band Press: 20
Band French Press: 20
Band Triceps Kickbacks: 20

Perform 2 rounds of the circuit.

Thursday: Run 3 miles

Friday: SSST (record reps)

Saturday: 20 mile bike ride.

Sunday: Off and go to church!

Fun Friday 1000 rep Workout

2010-01-22T14:06:00.003-05:00

Try it on for size! NOT FOR THE WEAK OR WEAK AT HEART!

Straight Bar Dead Lift: 100 reps with your body weight
Run 150 yards plus 100 jump ropes
Kettlebell Snatch: 100 reps with each arm
Run 150 yards plus 100 jump ropes
Push-Ups: 100 reps
Run 150 yards plus 100 jump ropes
Pull-Ups: 100 reps
Run 150 yards plus 100 jump ropes
Kettlebell Swings: 100 reps
Run 1/4 mile, up 150 steps and back down, run 1/4 mile

NO EXCUSES!

Ranger Workout of the Week

2010-01-16T20:33:00.003-05:00

We are in week 3 of an 8 week power and speed cycle. Perform a dynamic warm up prior to each training session and a static stretch post workout. By the way, Team Pro Performance is running a 1/2 marathon on March 6th. Should be interesting. Here's the workout!

Monday:

2 Board Press: 5,3,1+ @ 75%, 85%, 95%

Box Squats: 8x2 @ 65%

Circuit:

Dumbbell Bench Press: 5
Renegade Rows: 10

Glute_Ham: 10
Leg Swings: 5ea
Hip Hypers: 5ea

Weighted Pull-Ups: 2
Weighted Pistol Squats: 3ea

Triceps Extensions: 8
Biceps: 10

Reverse Hypers: 10
Weighted Hanging Leg Raises: 10

Perform 2 rounds

Tuesday:
Run a 1 mile warm up. 10 rounds of heavy Prowler or sled sprints: Work 15 seconds on and 60 seconds rest. Run 3 miles.

Wednesday:

Dumbbell Bench Press: 5, 3, 1+ @ 75%, 85%, 95%

Kettlebell Swings: 3x10
superset
Box Jumps with a Xvest: 3x3 jumps

Circuit:

Lateral Raise: 10
Face Pulls: 20

Power Runner: 5
Leg Swings: 5
Hip Hypers: 5

Pull-Ups: 10
Weighted Pistol Squats: 3ea

Triceps Push downs: 10
Biceps: 10

Reverse Hypers: 20
Knee Crossovers: 20

Perform 2 rounds

Thursday:
Run a 1 mile warm up. 10 hill or step sprints at 100% effort. Wear a 15lb. Xvest. Run 3 miles.

Friday:
Tabata Protocol: 20 sec. work. 10 sec. rest for 10 sets

Double Kettlebell Cleans:
Run 1/4 mile
Push Press Squats:
Run 1/4 mile
Push-Ups on Kettlebells:
Run 1/4 mile
Pull-Ups:
Run 1/4 mile

Saturday:
Run 5 miles

Sunday:
Rest and go to church! Have a great week! NO EXCUSES!

Ranger Workout of the Week

2010-01-11T19:31:00.003-05:00

Week 2!

Monday:

2 Board Press: 3,3,3+; 80%, 85%, 90%

Box Squat: 8X2 @63%

Circuit:
1. Dumbbell Bench Press: 5
2. T-Bar Rows: 10
3. Glute-Ham Raise: 10
4. Leg Swings: 5
5. Wall Hip Hypers: 5
6. Weighted Pull-Ups: 3
7. Pistol Squats: 3 ea.
8. Triceps Extension: 8
9. Biceps: 10
10: Reverse Hypers: 10
11. Weighted Hanging Leg Raise: 10

Perform 2 rounds

Tuesday: Run 1 mile and then perform a dynamic warm-up. Heavy Prowler or sled sprints. Perform 10 rounds of 15 seconds with a 90 second rest. Run 3 miles.

Wednesday:

Dumbbell Bench Press: 3,3,3+ 80%, 85%, 90%

Kettlebell Swings: 10
Box Jumps: 3 reps
(Perform 3 sets)

Circuit:
1. Lateral Raise: 10
2. Face Pulls: 20
3. Power Runner: 5
4. Leg Swings: 5
5. Wall Hip Hypers: 5
6. Pull-Ups: 10
7. Pistol Squats: 3 ea.
8. Triceps Push Downs: 10
9. Biceps: 10
10. Reverse Hypers: 20
11. Knee Crossovers: 20 ea.

Perform 2 rounds

Thursday: Run 1 mile then perform a dynamic warm up. Sprint 10 hills or steps with a 10lb Xvest. Take a 4 min. rest between sets. Run 3 miles.

Friday:

1. 10 kettlebell swings then 20 goblet squats: 5 sets
2. 100 Jump Ropes
3. 10 push-ups on kettlebells, 5 renegade rows, 10 push-ups on kettlebells: 5 sets
4. 100 Jump Ropes
5. Pull-Ups: 5x10
6. 100 Jump Ropes
7. Iso Squat Hold, 45 sec. super set Reverse Sled Drag, 45 sec.: 5 rounds
8. 100 Jump Ropes
9. Prowler Sprints: 5 rounds
10. 100 Jump Ropes

Saturday: Run 5 miles

Sunday: Rest and go to Church!

Ranger Workout of the Week

2010-01-03T07:40:00.007-05:00

A New year and new and better training. We are going to start 2010 with an eight week cycle on speed and power. We will utilize the same training format and our Friday workout will always be a man maker. Perform a dynamic warm up prior to training and a static stretch after. Here we go!

Monday:

2 Board Press: 5@75%, 5@80%, 5+@90%

Box Squat: 8x2 @ 60%

Circuit:

A1: Dumbbell Bench Press: 5
A2: Dumbbell Rows: 10

B1: Glute Ham Raise: 10
B2: Dynamic Leg Swings: 5 ea.
B3: Wall Hip Flexor Drill: 5 ea.

C1: Weighted Pull-Ups: 5
C2: Weighted Pistol Squats: 3 ea.

D1: Triceps Extension: 8 (perform 3 sets)
D2: Biceps: 10 (perform 3 sets)

E1: Reverse Hypers: 10
E2: Weighted Hanging Leg Raises: 10

Perform 2 Rounds of the circuit

Tuesday:
Run 1 mile:
Heavy Prowler or Sled Sprints: 15 seconds for 15 sets
Run 3 miles

Wednesday:

Double Overhead Kettlebell Press: 3x5

Kettlebell Swings/Box Jumps: 10 swings followed by 3 box jumps (3 sets)

Circuit:

A1: Dumbbell Flys: 10
A2: T-Bar Rows

B1: Power Runner: 5
B2: Leg Swings: 5 ea.
B3: Wall Hip Flexor Drill: 5 ea.

C1: Pull-Ups: 10
C2: Pistol Squats: 5

D1: Triceps Push Downs: 1 (perform 3 sets)
D2: Biceps: 10 (perform 3 sets)

E1: Reverse Hypers: 20
E2: Weighted Knee Cross Overs: 20

Perform 2 rounds of the circuit

Thursday:
1 mile run
Hill or step sprints: 100% effort hill or step sprints: 10 sets, 3-4 min. rest
Run 3 miles

Friday: Super Circuit!

Partners

1. Kettlebell Snatch to Squat to Push Press: 5x5
2. Sprint 200 yards
3. Goblet Squats: 5x20
4. Sprint 200 yards
5. Pull-Ups: 5x10
6. Sprint 200 yards
7. Ring Push-Ups: 5x10
8. Sprint 200 yards
9. Horizontal Ring Pull-Ups: 5x10
10. Sprint 200 yards
11. Prowler or Sled Sprint: 5 sets of 20 yards
12. Sprint 200 yards
13. Seated Bag Push or Backward Sled Drag: 5 sets of 20 yards
14. Run 1/4 mile to a hill or steps, sprint up steps, back down and finish with a 1/4 mile.

Saturday: Bike 20 miles

Sunday: Rest and go to Church

Have a great week! NO EXCUSES! Gob Bless!

"NO EXCUSES" The Pro Performance System of Training

2009-12-31T14:30:00.005-05:00

The "NO EXCUSES" Ebook has finally arrived! Check it out!

Are you tired of spending hours upon hours in the gym?
Are you tired of getting just mediocre results?
Would you like to spend 3.25 hours per week training and get GREAT RESULTS?

If you answered yes to any of these questions, scroll down to the bottom of the page and click the buy button and get ready experience the best and most effective training on the market today!

I’ll be very up front and honest with you. I’m not going to write a long explanation about why you should buy my ebook. I don’t like to read long ad copy so I’m not going to write it. Our system of training works. I guarantee it! I’m not an Internet marketer or a computer guru. I’m a strength and conditioning coach! My wife and I own Pro Performance in Rome, GA. My staff and I train the general population and high school, college and professional athletes. Our system of training is scientifically designed and time tested under the bar. Allow me to give you my background:

Scott Hines Sr. EdM, C.S.C.S. RKC II, is the owner of Pro Performance, a personal and sports performance training facility in Rome Georgia, and Co-owner of High School Strength and Speed, LLC. His 26 years of training and coaching experience, a passion and enthusiasm to help people accomplish their goals and his in the trenches approach is what separates him from the rest.

Scott began his career as a linebacker for Marion Military Institute, Marion, Alabama and Minot State University, Minot, North Dakota. Returning to his Alma mater to coach in 1984, Scott became Minot State University’s Strength and Conditioning Coach as well as the Student Assistant Football Coach. He graduated from Minot State with a B.S. degree in Health and Movement Education. After moving to Florida, Coach Hines began coaching at the high school level with Newberry, Hawthorne, and Dunnellon High Schools. Scott and his family then moved to Newberry S.C. where he became the Strength & Conditioning and Offensive Line Coach. Pursing his Masters of Education at Clemson University, Scott had the opportunity to serve the football program as graduate assistant strength and conditioning coach as well as a graduate assistant with football operations.

In 1994 Scott took the position as the Head Strength and Conditioning, Assistant Football and Wrestling Coach at Rome High School. After serving Rome High for six years, Scott founded Pro Performance.

In 2009, Scott joined the Power Systems Total Training Seminar speaking tour. He speaks on kettlebell training and alternative methods of training.

Scott has been married to Lisa for 25 years, and they have three wonderful children, Scott Jr., age 23, who serves in the Army, Josh, age 21, who is a student athlete at Shorter college, and Sharon, age 19, who is a freshman in college.

For more information and to order, go to: http://www.pro-performance.net/training_system.html

January Specials at Pro Performance

2009-12-31T14:23:00.004-05:00

January specials at Pro Performance!

Group Training Clients:

Bring a friend that joins your group in January and you can train for 1/2 price in February!

Pro Fit Nutrition:

Special price of $75.00 per month with a 3 month commitment! Triage is FREE!

Xvest Walking is FREE!

W.O.D. is FREE for January!

January 1st 2010 Workout

2009-12-31T13:24:00.003-05:00

All are welcome, few will come, fewer will survive! NO EXCUSES! Just kidding! HAPPY 2010! This should be a blast! Here it is!

January 1ST 2010

PARTNERS

1. KETTLEBELL SNATCH TO PUSH PRESS SQUATS: 5X5
2. RUN/JUMP ROPE: 50 REPS
3. GOBLET SQUATS: 5X20
4. RUN/JUMP ROPE: 50 REPS
5. PULL-UPS: 5X10
6. RUN/JUMP ROPE: 50 REPS
7. RING PUSH-UPS: 5X10
8. RUN/JUMP ROPE: 50 REPS
9. HORIZONTAL RING PULL-UPS: 5X10
10. RUN/JUMP ROPE: 50 REPS
11. PROWLER SPRINT: 5 ROUNDS
12. RUN/JUMP ROPE: 50 REPS
13. SEATED BAG PUSH: 5 ROUNDS
14. RUN TO MYRTLE HILL, UP STEPS, BACK DOWN AND BACK TO PRO PERFORMANCE!
15. REST AND GET READY FOR 2010

Ranger Workout of the Week

2009-12-27T19:56:00.003-05:00

We are going to deload this week and get ready for Jan. 4th 2010. We will start a new cycle then. Perform a dynamic warm up prior to each training session and a static stretch post workout. I hope you had a great Christmas!

Monday:

Bench Press: 2x10 @ 65%

Squats: 2x10 @ 50%

Circuit:
Band Flys: 30 reps
Band Reverse Flys: 30 reps

Leg Extension: 10 reps
Leg Curl: 10 rep

Band Push Downs: 30 reps
Band Curls: 30 reps

Reverse Hypers: 20 reps
Hanging Leg Raises: 20 reps

Perform 2 rounds!

Tuesday:

Run a 1 mile warm up. Perform 10 rounds of Prowler sprints or sled sprints with heavy weight. 15 seconds of work and a 45 second rest. Run 3 miles, then stretch.

Wednesday:

Double Kettlebell Overhead Press: 2x10

Straight Bar Dead Lift: 2x10 @ 50%

Circuit:
Band Bench Press: 30 reps
Band Throat Pulls: 30 reps

Glute-Ham Raise: 10 reps
Seated Bag Push or Reverse Sled Drag: 20 yards

Band Kick Backs: 30 reps
Elbows Up Band Curls: 30 reps

Reverse Hyper: 20 reps
Weighted Ring Knee Cross Overs: 20 reps

Perform 2 Rounds

Thursday:

Run 1 mile. 5 hill sprints at 50 yards at 100% effort. Rest 3 min. Perform 5 sets. Run 3 miles.

Friday:

SSST; 10 minutes of kettlebell snatches with a 24kg kettlebell.

Saturday: Run 5 miles

Sunday: Off Go to church!

Another Day at Pro Performance

2009-12-21T13:36:00.003-05:00

This is what GREAT EFFORT looks like on the floor press! Ol' Blu! NO EXCUSES!

Ranger Workout of the Week

2009-12-20T08:45:00.004-05:00

We are in the week of Christmas. We will train Christmas eve and take Christmas day off. Take Sat. and Sun. as well. Remember to perform a dynamic warm up prior to each workout and a post workout stretch. Have a great week and Merry Christmas!

Monday:

Floor Press: 4x8

Safety Bar Squats: 4x8

Circuit:

Dumbbell Bench Press: 10
T-Bar Rows: 10

Leg Extension: 10
Leg Curls: 10

Band Push Downs: 20
Biceps: 10

Power Runner: 10
Glute-Ham: 10

Reverse Hypers:10
Wt. Hanging Leg Raises: 10

Perform 2 rounds of the circuit

Tuesday:
Warm up with a 1 mile run. 30 sec. sled or Prowler sprints:
15 rounds. Take a 60 sec. rest. Run 3 miles after.

Wednesday:

Single Arm Kettlebell Overhead Press: 4x8

Straight Bar Dead Lift: 4x10

Circuit:

Sled Drag or Prowler Sprint: 20 yards
Glute-Ham Raise: 10

Alt. D.B. Bench: 10
Pull-Ups: 10

Leg Extension: 10
Reverse Sled Drag: 20 yards

Ring Push-Ups: Max reps
Band Biceps: 20

Reverse Hypers: 10
Weighted Ring Knee Crossovers: 10

Perform 2 rounds of the circuit

Thursday: Run 5 miles

Friday-Sunday: OFF

Ranger Workout of the Week

2009-12-13T09:58:00.003-05:00

We will perform another 2 week mini cycle. We are going to stay with these mini cycles the rest of 2010. Always perform a dynamic warm up prior to all workouts and a static stretch post workout. Here we go.

Monday:

Bench Press: 4x8 (work up to 75% of 1 RM)

Squat: 4x8 (work up to 75% of 1 RM)

Circuit:

Dumbbell Bench Press: 10 reps
Dumbbell Rows: 10 reps

Leg Extension: 10 reps
Leg Curl: 10 reps

Triceps Push Downs: 10 reps
Biceps: 10 reps

Power Runner: 10 reps ea.
Single Leg Hip Raises: 10 reps ea.

Reverse Hypers: 10 reps
Wt. Hanging Leg Raises: 10 reps

Tuesday:

Run a 1 mile warm-up. Prowler or sled sprints: 12 rounds, 30 sec. on, 60 sec. off. Run 3 miles.

Wednesday:

Kettlebell O.H. See Saw Press: 4x8

Good Mornings: 4x8

Circuit:

Alt. Reverse Lunges: 10 reps ea.
Glute-Ham Raise: 10 reps

Dumbbell Bench Press: 10 reps
Pull-Ups: 10 reps

Prowler or Sled sprint: 20 yards
Reverse Sled Drag: 20 yards

Triceps: 10 reps
Biceps: 10 reps

Reverse Hypers: 10 reps
Wt. Ring Knee Cross Overs: 10 ea.

Thursday: Run a 1 mile warm up.

Suicide Snatches: Line up on the goal line with one 16kg or 24kg kettlebell. Perform 5 snatches with each arm, put the kettlebells down and sprint to the 10yd. line, touch the line and sprint back to the goal line. Perform 5 snatches with each arm, sprint to the 20 then back to goal line. Repeat until you cover 100 yards.

Run 3 miles.

Friday: Partners

1. Double Clean, Squat to Push Press: 5x5
2. Run 200 yards
3. Renegade Push-Ups (5/1): 5x5 (perform 5 push-ups/1 row ea. arm = 1 rep)
4. Run 200 yards
5. Box Jumps: 20 reps
6. Run 200 yards
7. Pull-Ups: 5x10
8. Run 200 yards
9. Prowler or Sled Sprint: 5 sets, 25 yards
10. Run 200 yards
11. Kettlebell Snatches: 5x5
12. Run 200 yards

Saturday: Run 5 miles or bike 20 miles

Sunday: Rest or go to church

Have a great week! NO EXCUSES!

Ranger Workout of the Week

2009-12-06T14:49:00.003-05:00

We are in the 2nd week of our 2 week mini cycle. You should be sore from last week. If you aren't, you didn't give 100% effort. I'm assuming everyone gave 100% effort so this weeks workout will be tailored accordingly. Remember to always perform a dynamic warm up prior to training and a static stretch post training. Here we go!

Monday:

Bench Press: 4x10

Squats: 4x10

(note: work up to a weight that is tough but manageable on BP & SQ)

Circuit

Chest Flys: 10
Bent Over Raise: 10

Leg Extension: 10
Leg Curl: 10

Triceps Push Down: 10
Cable Curls: 10

Power Runner: 10
Single Leg Hip Raises: 10

Perform 3 rounds of the circuit

Tuesday:

Run 1 mile for a warm up. Divide the squad into teams of 2. Each team will need 2 kettlebells, 16kg or 24kg. Each team will also need a sled or prowler. Set 2 cones at 50 yards apart. Place a kettlebell at each cone and the prowler or sled at cone A. Soldier 1 will perform 5 snatches with each arm and 5 gobble squats. Push the prowler for 50 yards to your partner. Soldier 1 then sprints back to his cone. Soldier 2 performs 5 snatches with each arm and 5 gobble squats, pushes the prowler to the cone and sprints back to his cone. Repeat for 10 rounds. Run 3 miles and then stretch.

Wednesday:

Double Kettlebell Overhead Press: 4x10

Trap Bar Dead Lift: 4x10

(note: work up to a weight that is tough but manageable on KB & DL)

Circuit:

Split Squats: 10
1 Leg RDL: 10

Dumbbell Bench Press: 10
Renegade Row: 10

Pull-Ups: 10
Kettlebell Up-Right Rows: 10

Band Push Downs: 20
Band Curls: 20

Perform 3 rounds of the circuit

Thursday:

Run 1 mile for a warm up. Find a hill or long flight of steps. Each soldier will need a 16kg or 24kg kettlebell.

Perform 10 snatches with each arm and sprint up the hill or steps. Perform 20 push-ups at the top. Run down and repeat. Perform 10 rounds. Run 3 miles and stretch.

Friday:

Partner Workout

Push Press Squats: 10x5
Run 200 yards
Power Pulls: 10x5
Run 200 yards
Ring Push-Ups: 10x10
Run 200 yards
Horizontal Ring Pull-Ups: 10x10
Run 200 yards
Snatches: 10x5
Run 200 yards

Saturday: Run 5 miles

Sunday: Rest and go to Church!

Ranger Workout of the Week

2009-11-29T15:49:00.003-05:00

I hope everyone had a great Thanksgiving. We are coming off of a delaod week. For the next 2 weeks, we will focus on muscle hypertrophy. Always perform a dynamic warm up prior to training and a static stretch post workout. Here we go!

Monday:

Bench Press: 2X Max Reps with your body weight: Rest 3 min. between sets

Squats: 2X Max Reps with your body weight: Rest 3 min. between sets

Circuit:

Dumbbell Chest Flys: 10 reps
Dumbbell Bench Press: 5 reps

Glute-Ham: 10 reps
Alt. Reverse Lunges: 5 reps ea. leg

Reverse Flys: 10 reps
Weight Pull-Ups: 5 reps

Good Mornings: 5 reps
Kettlebell Swings: 10 reps

Dumbbell Triceps Extension: 5 reps
Band Push Downs: 30 reps
Barbell Curls: 10 reps
Band Curls: 30 reps

Perform 2 rounds of the circuit

Tuesday: Run a 1 mile warm up. Run a 100 yd. sprint. Perform 20 push-ups and 10 pull-ups. Perform 10 rounds. Run 3 miles.

Wednesday:

Standing Military Press: 2X Max Reps with 65% of your body weight

Dead Lift: 2X Max Reps with your body weight

Circuit:

Dumbbell Bench Press: 5 reps
Band Flys: 30 reps

Leg Extension: 10 reps
Seated Bag Push: 20 yards

Renegade Rows: 5 reps
Band Reverse Flys: 30 reps

Close Grip Bench: 5 reps
Band Push Downs: 30 reps
Cable Curls: 10 reps
Band Curls: 30 reps

Perform 2 rounds of the circuit

Thursday: Run a 1 mile warm up. Perform 5 rounds of the circuit below.

1. 20 Push-Ups
2. Rope Climb
3. 50 yard sand bag run

Run 3 miles

Friday: Battle Buddy Workout

1. Push Press Squats: 10x5
2. Run 1/4 mile
3. Double Cleans: 10x5
4. Run 1/4 mile
5. Push-Ups: 10x10
6. Run 1/4 mile
7. Pull-Ups: 10x10
8. Run 1/4 mile

Saturday: Run 5 miles

Sunday: Rest and go to church

Have a great week. NO EXCUSES!

Ranger Workout of the Week

2009-11-22T19:36:00.003-05:00

We are in week 5 of our 5 week cycle, deload week. This is also Thanksgiving week. We will train Monday, Tuesday, Wednesday, take Thursday, Thanksgiving Day off, train Friday and Saturday and off Sunday. Perform foam roller exercises and a dynamic warm up prior to each workout. Here we go.

Monday, Tuesday, Wednesday:

Run 1 mile

TGU: 5 each side
Windmill: 5 each side

1. Forward Sled Pull: 20 yards
2. Backward Sled Pull: 20 yards
3. Kettlebell Snatches: 10 each arm
4. Reverse Hypers: 10 reps
5. Push-Ups: 20
6. Pull-Ups: 20 reps
7. Hanging Leg Raises: 20 reps
8. Knee Crossovers: 20 reps
9. Get Up Sit-Ups: 20 reps

Perform 2 Rounds

Static Stretch

Thursday:

Thanksgiving Day: EAT!

Friday:

Run 5 miles

Saturday:

Run 5 miles

Sunday:

Off! Go to church!

Ranger Workout of the Week

2009-11-15T19:22:00.003-05:00

We are in week 4 of a 5 week cycle. We will delaod next week and take Thanksgiving Day off. Remember to perform a dynamic warm up prior to each training session and a static stretch post training. Here we go! NO EXCUSES!

Monday:

Floor Press: 4x2 (work up to 75-90%)

Box Squats: 4x2 (work up to 65-80%)

Circuit:

Incline D.B. Bench Press: 8 reps
Weighted Pistol Squats: 3 reps
Dumbbell Row Ladder: 5,10,15 reps (decrease weight each set)
Hip Raises: 10 reps
Pull-Ups: 5 reps, 6 sec. eccentric
Triceps Extension: 8 reps
Superset
Band Push Downs: 20 reps
Biceps: 15 reps
Reverse Hypers: 10 reps

Perform 2 rounds as heavy as possible. Don't go to failure and no forced reps.

Tuesday:

Run a 1 mile warm-up. Set up an exercise for each member of the squad. Perform 30 sec. intervals and rotate during 30 sec. rest. Rest 3 min. between rounds. Perform 5 rounds.
Exercises:
1. Prowler or sled sprints
2. Heavy rope
3. Burpee
4. Mountain climbers
5. Tire flip
6. Rope climb
7. Up/downs
8. Push-ups
9. Pull-ups

Wednesday:

Double Overhead Kettlebell Press: 4x1

Rack Pulls: 4x2 (work up to a 2 rep max)

Circuit:

Dumbbell Bench Press: 8 reps
Bulgarian Split Squats:; 5 reps
Weighted Pull-Ups: 1 rep plus 5 reps no wt.
Glute-Ham Raise: 10 reps
Bent Over Laterial Raise: 15 reps
Iso Push-Up Hold: 90 sec.
Superset
Bar or Ring Push-Ups: Max reps
Biceps: 15 reps
Reverse Hypers: 10 reps

Perform 2 rounds as heavy as possible. Don't go to failure and no forced reps.

Thursday:

1 mile run. Find a hill or long steps. 10 sprints at 100% effort. Perform 10 pull-ups at the bottom of the hill and 20 push ups at the top of the hill. Run 3 miles.

Friday:

Put the squad in teams of 2. Perform the prescribed sets and reps as a team. One person will work while the other rests.

1. Double Cleans: 10x5
Run 200 yards
2. Push Press Squats: 10x5
Run 200 yards
3. Prowler or Sled Sprint: 10 rounds of 25 yards
Run 200 yards
4. Tire Flip: 20 flips
Run 200 yards
5. Push-Ups: 10x10
Run 200 yards
6. Pull-Ups: 10x5
Run 200 yards

Saturday: Run 5 miles

Sunday: Rest and go to church!

Ranger Workout of the Week

2009-11-09T16:17:00.004-05:00

I was early last week, late this week. NO EXCUSES! We are in week 3 of a 5 week cycle. Remember to perform a dynamic warm up prior to each training session and a static stretch post training. Here we go! NO EXCUSES!

Monday:

Floor Press: 4x3 (work up to 75-80%)

Box Squats: 4x3 (work up to 65-70%)

Circuit:
Incline D.B. Bench Press: 8 reps
Weighted Pistol Squats: 3 reps
Dumbbell Rows: 25 reps
Hip Raises: 10 reps
Pull-Ups: 5 reps, 6 sec. eccentric
Triceps Extension: 8 reps
Superset
Band Push Downs: 20 reps
Biceps: 15 reps
Reverse Hypers: 10 reps

Perform 2 rounds as heavy as possible. Don't go to failure and no forced reps.

Tuesday:

Run a 1 mile warm-up. Perform 15 rounds of Prowler or Sled Sprints. 15 sec. on, 45sec. rest. Run 3 miles.

Wednesday:

Double Overhead Kettlebell Press; 4x2

Rack Pulls: 4x3 (work up to a 3 rep max)

Circuit:
Dumbbell Bench Press: 8 reps
Bulgarian Split Squats:; 5 reps
Weighted Pull-Ups: 2 reps plus 5 reps no wt.
Glute-Ham Raise: 10 reps
Bent Over Laterial Raise: 15 reps
Iso Push-Up Hold: 75 sec.
Superset
Bar or Ring Push-Ups: Max reps
Biceps: 15 reps
Reverse Hypers: 10 reps

Perform 2 rounds as heavy as possible. Don't go to failure and no forced reps.

Thursday:

1 mile run. Find a hill or long steps. 10 sprints at 100% effort. Run 3 miles.

Friday:

30/30

1. Double Cleans
2. Push Press Squats
3. Pull-Up Burpee
4. Ring Push-Ups
5. Seated Bag Push
6. Prowler Sprint
7. Sled Sprint
8. Heavy Rope
9. Plank

Perform 3 rounds at 100% effort!

Saturday: Run 5 miles

Sunday: Rest and go to church!

It's All About the INTENSITY!

2009-10-30T15:11:00.005-04:00

We are getting close to the end of the year and you know what that means. Everyone will be setting new health and fitness goals for 2010. There is nothing wrong with that in my humble opinion. I am a goal setter. Why not start setting goals now and acting on those goals? It's all about the intensity!

I have been in the human performance industry for a long time. My 1st strength coaches job was 1984. WOW! I'm giving away my age. I have seen a lot of programs come and go as well as a lot of fitness gimmicks. I have always been from the school that to accomplish a goal, no matter what it is, two things must exist. Consistency and intensity. It's all about the intensity!

Now what do I mean? I'll give you an example. I am setting a goal in Jan. of 2010 to start a journey to get my body fat down to 7%. Now what will that take? Hard consistent and intense work and strict dieting. Will it be fun? At times, probably not, but the results will be. If I set my mind on 7% and follow my prescribed plan, I will accomplish my goal! It's all about the Intensity!

Let me lay it out for you. If you want to reach your health and fitness goals in 2010, get your mind right. That's it! It all starts in your head! Every thing else will follow. Here is one of my favorite verses in the Bible. I equate it to training and dieting as well as daily living.

For God has not given us a spirit of fear and timidity, but of power, love and self-discipline. 2 Timothy 1:7

Key words here are Fear, Timidity, Power, Love and Self-Discipline! It's all about the Intensity!

Let me wrap this up! If you live in the Rome and Floyd area and want to be in the best shape of your life in 2010, Pro Performance and Pro Fit Nutrition is the answer!

If you don't live in this area, we can still help you. On January 1st, 2010, we will release The Pro Performance Training System Ebook. You can also take advantage of Pro Fit Nutrition Online. Go to www.pro-performance.net and check it out!

Remember, NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless! It's all about the Intensity!

Ranger Workout of the Week

2009-10-30T15:02:00.003-04:00

I am a head of the game this week. It may be due to the great workout we had today. You'll see what I'm talking about on Friday. We are in week 2 of a 5 week cycle. Remember to perform a dynamic warm up prior to each training session and a static stretch post training. Here we go! NO EXCUSES!

Monday:

6 Sec. Eccentric Bench Press: 4x4@65%

Cambered Bar Box Squats: 4x3@65%

Circuit:
1 Arm D.B. Bench Press: 8 reps
Weighted Pistol Squats: 3 reps
Dumbbell Rows: 25 reps
Glute-Ham Raise: 10 reps
Pull-Ups: 5 reps, 6 sec. eccentric
Triceps Extension: 8 reps
Superset
Band Push Downs: 20 reps
Biceps: 15 reps
Reverse Hypers: 10 reps

Perform 2 rounds as heavy as possible. Don't go to failure and no forced reps.

Tuesday:

Run a 1 mile warm-up. Perform 15 rounds of Prowler or Sled Sprints. 30 sec. on, 60 sec. rest. Wear a 10lb Xvest. Run 3 miles.

Wednesday:

Double Overhead Kettlebell Press; 4x3

Bulgarian Split Squats: 4x4 (Your goal should be 1/2 the weight of your Squat Max)

Circuit:
Dumbbell Bench Press: 8 reps
Good Mornings: 10 reps
Weighted Pull-Ups: 3 reps plus 5 reps no wt.
Kettlebell Swings: 20 reps
Dumbbell Laterial Raise: 15 reps
Iso Push-Up Hold: 60 sec.
Superset
Bar or Ring Push-Ups: Max reps
Biceps: 15 reps
Reverse Hypers: 10 reps

Perform 2 rounds as heavy as possible. Don't go to failure and no forced reps.

Thursday:

1 mile run. Find a hill or long steps. 10 sprints at 100% effort with a 20lb Xvest. Run 3 miles.

Friday:

1/4 mile Run
Double Cleans: 30 sec.
Rest 30 sec.
Push Press: 30 sec.
Rest 30 sec.
Pull-Ups: 30 sec.
Rest 30 sec.
Push-Ups: 30 sec.
Rest 30 sec.
Prowler or Sled Sprint: 30 sec.
Repeat!

Perform 4 rounds

Saturday: Run 5 miles

Sunday: Rest and go to church!

Ranger Workout of the Week

2009-10-25T16:20:00.004-04:00

New Cycle! This will be a 5 week cycle with 4 weeks of work and a week of delaoding. Perform dynamic warm-up prior to all training sessions. Here we go.

Monday:

6 Sec. Eccentric Bench Press: 4x5@60%

Cambered Bar Box Squats: 4x5@55%

Circuit:
1 Arm D.B. Bench Press: 8 reps
Weighted Pistol Squats: 3 reps
Dumbbell Rows: 25 reps
Glute-Ham Raise: 10 reps
Pull-Ups: 5 reps, 6 sec. eccentric
Triceps Extension: 8 reps
Superset
Band Push Downs: 20 reps
Biceps: 15 reps
Reverse Hypers: 10 reps

Perform 2 rounds as heavy as possible. Don't go to failure and no forced reps.

Tuesday:

Run a 1 mile warm-up. Perform 15 rounds of Prowler or Sled Sprints. 30 sec. on, 60 sec. rest. Run 3 miles.

Wednesday:

Double Overhead Kettlebell Press; 4x5

Bulgarian Split Squats: 4x5

Circuit:
Dumbbell Bench Press: 8 reps
Good Mornings: 10 reps
Weighted Pull-Ups: 5 reps plus 5 reps no wt.
Kettlebell Swings: 20 reps
Dumbbell Laterial Raise: 15 reps
Iso Push-Up Hold: 45 sec.
Superset
Bar Push-Ups: Max reps
Biceps: 15 reps
Reverse Hypers: 10 reps

Perform 2 rounds as heavy as possible. Don't go to failure and no forced reps.

Thursday:

1 mile run. Find a hill or long steps. 10 sprints at 100% effort. Run 3 miles.

Friday:

1/4 mile Run
Push Press Squat: 20 reps
KB Snatch Rt. 20 reps
KB Snatch Lt. 20 reps
Push-Ups: 20 reps
Pull-Ups: 20 reps

Perform 4 rounds

Saturday: Run 5 miles

Sunday: Rest and go to church!

NO EXCUSES!

Pro Fit Nutrition Cook Book Coming Soon!

2009-10-21T10:08:00.004-04:00

Just in time for the Holidays! Pro Fit Nutrition Cook Book! Check out this blog for a taste of what's to come!

Deliciously organic

Ranger Workout of the Week

2009-10-18T08:27:00.003-04:00

This week is deload week. If you have been working hard for the past 4 weeks, you need this deload week. I know I sure do. Make sure to always perform an active warm up and dynamic stretch prior to training and a static stretch post training. Here we go.

Monday:

Prowler Push or Sled Pull: 20yds.
Backward Sled Pull: 20yds.
Bent Over Sled Pull: 20yds.
Kettlebell Swings: 20 reps
Reverse Hyper: 20 reps

3 Rounds

Band Circuit: 2 rounds of 30 reps

Tuesday:

5 mile run

Wednesday:

Bands: 1 set of 30 reps

Pull-Ups: 10 reps
Ring Push-Ups: 10 reps
Horizontal Ring Pull-Ups: 10 reps
Bosu Push-Ups: 10 reps
Kettlebell Swings: 10 reps
Reverse Hypers: 10 reps

Perform 2 Rounds

Bands: 2nd set of 30 reps

Thursday:

Run 5 miles

Friday:

10 Min. Snatch Test: Perform as many kettlebell snatches as possible in 10 minutes. Use a 24kg kettlebell. 200 is the minimum goal.

Saturday:

12 mile march

Sunday: Off and go to church

Have a great week and remember, NO EXCUSES!

A Little Fun on a Thursday

2009-10-15T13:34:00.003-04:00

It's raining here in Rome today! Thursday is usually the day we run the steps at Myrtle Hill. To wet today so we decided to have a little Thursday fun at Pro. This is what we did!

1. 25 hard style snatches with each arm. We used a 16kg or 20kg

30/30 30 sec. of work then 30 sec. of rest

Power Runner Sprints with bands
Prowler sprint
Heavy Rope Jump Rope
Burpees
Mountain Climbers

60 sec. Jump Rope

We did 4 rounds. 35 minute workout!

Have Fun! NO EXCUSES!

Rome's Biggest Weight Loss Challenge

2009-10-12T07:31:00.003-04:00

I would like to congratulate the 15 ladies of Rome's Biggest Weight Loss Challenge. Great workout this morning! The ladies have turned the corner! Everyone is working hard and making progress. Rain, sleet, cold or hail doesn't stop these ladies. They are about getting results, no matter what the weather conditions are. I also want to give a huge thanks to Lisa and Mike for doing a great job training these ladies! Weigh in tonight! NO EXCUSES!

Ranger Workout of the Week

2009-10-11T08:38:00.003-04:00

We are in week 4 of a 5 week cycle. Last work week of the cycle. Next week we will deload. Remember to perform a dynamic warm up prior to each workout and a static stretch after. Have a great week and positive attitude. NO EXCUSES!

Monday: Total Body

Eccentric Bench Press w/Mini Bands: 4x2 Start with 65% and work up to 75% of 1RM

Eccentric Squats W/Chains: 4x2 Start with 55% and work up to 70% of 1 RM

Circuit:

See Saw Dumbbell Bench Press: 10 reps
Glute-Ham Raise W/Bands: 10 reps
Renegade Rows: 10 reps
Leg Curls W/6 sec. Neg.: 10 reps
Pull-Ups: 10 reps
Triceps Extension: 10 reps
Biceps: 15 reps
Reverse Hypers: 10 reps

Perform 2 rounds of the circuit with no rest. Go as heavy as possible while maintaining perfect form. Don't go to failure!

Tuesday: You will need 4 sleds and 4 climbing ropes for this drill. This is for a squad of 8. If you have more men, you will need more sleds and ropes. Put 4 men on sleds and 4 on a climbing rope. We are going 15 sec. on, 45 sec. off. 100% effort is critical in this drill. If someone doesn't give 100%, stop the drill and start over. We will do 20 rounds.

Begin by warming up with a mile run and then a dynamic warm up.

Sled Sprint: 15 sec.
Rope Climb: 15 sec.

Switch after each set. Perform 20 total sets. Have Fun!

Wednesday: Total Body

Single Arm Overhead Kettlebell Press; 4x1

Good Mornings Squats: 4x3 Work from 50% to 60% of Squat 1RM.

Circuit:

Dumbbell Bench Press: 10 reps
Pistol Squats: 3
Weighted Pull-Ups: 1 rep plus 5 with no weight
Heavy Prowler or Sled Sprint: 20 yards
Dumbbell or Kettlebell Shrugs: 25 reps
Iso Push-Ups Hold for 45 sec. SS Band Push Downs: 20 reps
Biceps W/6 sec. neg.: 10 reps

Perform 2 rounds of the circuit with no rest. Go as heavy as possible while maintaining perfect form. Don't go to failure!

Thursday: 1 mile warm up run and dynamic warm up. You will need a long hill or 100 steps. Sprint up hill or steps, come back down and run a hard 1/4 mile, sprint up hill or steps and rest 2 min. Perform 4 sets. Run a 2 mile cool down.
A little added fun! Perform 15 snatches per arm before each set. You're welcome.

Friday: Total Body Circuit

You will need as heavy a kettlebell as you can handle for 10 snatches in perfect form. This is a 30/30 workout. 30 work, 30 rest.

1. Jump Rope w/weighted rope
2. Kettlebell Snatch w/rt. arm
3. Kettlebell Snatch w/lt. arm
4. Sled or Prowler Sprint
5. Ring Push-Ups
6. Pull-Ups
7. Prone Knee Cross Overs
8. Plank
9. Floor Wipers
10. Hanging Leg Raises

Perform 4 Rounds!

Saturday: 5 mile run

Sunday: Rest and go to church

Have a great week! Train hard and smart! NO EXCUSES!

Let's Help Our Children

2009-10-08T07:40:00.003-04:00

Those who know me well know that I’m not the most politically correct person. This gets me in trouble sometime, but at least you know where you stand with me and where I stand on issues. Today I’m going to talk about obesity in children in the good ole USA.

I was listening to Fox Talk yesterday, yes one of my favorite stations and heard about the city of New York banning bake sales in public schools citing obesity in children as the reason. First of all I thought this was CRAP! Bake sales aren’t the problem, McDonald's isn’t the problem, Taco Bell isn’t the problem, Coke isn’t the problem and school lunches or the school system isn’t the problem. So who is?
First and for most, THE PARENTS! It is a parent’s responsibility to teach their children good nutritional habits. You might say, most parents don’t know anything about nutrition. That would be a correct assumption, but there is a big Internet out there, i.e. the World Wide Web. Learn something about proper nutrition! There are plenty of resources, research and learn. Aren’t your children worth it?

Now this open up another can of worms, parents. What if the parent is obese? I hear this all the time in my profession. I have been fat all my life. My parents were fat and their parents were fat. First of all, research has proven that a very small percentage of obese people inherit this trait. The bottom line is this. Obese people eat too much unhealthy food and they don’t exercise, period!

The blame game. We live in a society where people don’t take personal responsibility. They want to make excuses and blame someone else for their short comings. Here is my take on this. Take personal responsibility for yourself and your children. NO EXCUSES! Well, fast food is making our kids fat. Don’t let them eat fast food Mom and Dad. We are too busy to cook at home, we have to eat out. You are too busy then. Get your priorities right! What’s more important, your children or your job? I know, I know, you have to work to provide for your family. Again, get your priorities right and quit making EXCUSES!

Childhood obesity is a big problem and can’t be solved over night, but the bottom line is this. It starts in the home. It is the parent’s responsibility to teach their children how to make good food choices and to model this behavior. You become what environment you live in. If you grow eating unhealthy food, you will be unhealthy and fat. If you grow up eating quality nutritious food and you exercise and work hard, you will grow up healthy and lean. That’s it in a nut shell. Eat crap and don’t exercise = fat and unhealthy, Eat nutritious foods and exercise = lean and healthy. It’s not as hard as people make it.

Take personal responsibility, quit blaming and NO EXCUSES!

Scott Hines Sr. EdM, C.S.C.S. RKC II
Pro Performance Inc.
www.pro-performance.net

Ranger Workout of the Week

2009-10-04T10:25:00.004-04:00

We are in week 3 of a 5 week cycle. We will add some eccentric work in this week plus some band work. Remember to perform a dynamic warm up prior to each workout and a static stretch after. Have a great week and positive attitude. NO EXCUSES!

Monday: Total Body

Eccentric Bench Press w/Mini Bands: 4x3 Start with 60% and work up to 70% of 1RM

Eccentric Squats W/Chains: 4x3 80% Start with 50% and work up to 65% of 1 RM

Circuit:

See Saw Dumbbell Bench Press: 10 reps
Glute-Ham Raise W/Bands: 10 reps
Renegade Rows: 10 reps
Leg Curls W/6 sec. Neg.: 10 reps
Pull-Ups: 10 reps
Triceps Extension: 10 reps
Biceps: 15 reps
Reverse Hypers: 10 reps

Perform 2 rounds of the circuit with no rest. Go as heavy as possible while maintaining perfect form. Don't go to failure!

Tuesday: You will need 4 sleds and 4 climbing ropes for this drill. This is for a squad of 8. If you have more men, you will need more sleds and ropes. Put 4 men on sleds and 4 on a climbing rope. We are going 30 sec. on, 60 sec. off. 100% effort is critical in this drill. If someone doesn't give 100%, stop the drill and start over. We will do 15 rounds.

Begin by warming up with a mile run and then a dynamic warm up.

Sled Sprint: 30 sec.
Rope Climb: 30 sec.

Switch after each set. Perform 15 total sets. Have Fun!

Wednesday: Total Body

Single Arm Overhead Kettlebell Press; 4x2

Good Mornings Squats: 4x5 Work from 45% to 53% of 1RM.

Circuit:

Dumbbell Bench Press: 10 reps
Pistol Squats Iso Hold: As long as possible
Weighted Pull-Ups: 2 reps
Heavy Prowler or Sled Sprint: 20 yards
Dumbbell or Kettlebell Shrugs: 25 reps
Iso Push-Ups Hold for 30 sec. SS Band Push Downs: 15 reps
Biceps W/6 sec. neg.: 10 reps

Perform 2 rounds of the circuit with no rest. Go as heavy as possible while maintaining perfect form. Don't go to failure!

Thursday: 1 mile warm up run and dynamic warm up. You will need a long hill or 100 steps. Sprint up hill or steps, come back down and run a hard 1/4 mile, sprint up hill or steps and rest 2 min. Perform 4 sets. Run a 2 mile cool down.

Friday: Total Body Circuit

You will need 2, 16 or 24kg Kettlebell; Set up 10 cones at 20 yards a part. Perform the series of exercises at each cone and perform walking lunges to the next cone. Sprint back to the start and perform prescribed number of pull-ups. You will perform 1 reps of each exercise at cone 1, two reps a cone 2, three reps at cone 3 and so on until you get to cone 10. The same holds true on the pull-ups. Good luck and have fun.

1. Double KB Swing
2. Double KB Clean
3. Double KB Push Press
4. KB Front Squat
5. Double KB Power Pull
6. Push-Ups on KB
Lunge to next cone, sprint back to start and perform pull-up, sprint back to next cone.

Saturday: 5 mile run

Sunday: Rest and go to church

Have a great week! Train hard and smart! NO EXCUSES!

Ranger Workout of the Week

2009-09-27T08:22:00.003-04:00

We are in week 2 of a 5 week cycle. Let's get to the workout.

Monday: Total Body

Floor Press: 5,3,2,1 (perform a 1 rep max on the last set)

Squats W/Chains: 4x3 80% w/40lbs of chains

Circuit:

Alt. Dumbbell Press: 10 reps
Glute-Ham Raise: 10 reps
Dumbbell Rows: 20 reps
Leg Curls: 10 reps
Pull-Ups: 10 reps
Triceps Extension: 10 reps
Biceps: 15 reps

Perform 2 rounds of the circuit with no rest. Go as heavy as possible while maintaining perfect form. Don't go to failure!

Tuesday: Set the squad up on the following stations, 2 people per station.
1. Tire Flip
2. Burpee/Push-Ups
3. Burpee/Pull-Ups
4. Rope Climb
5. Sled Sprint

30/30: Perform exercise for 30 sec. Rest 30 sec. and proceed to the next exercise. Rest 2 min. between rounds. Perform 10 rounds.

Wednesday: Total Body

Single Arm Overhead Kettlebell Press; 4x3

Good Mornings: 4x5

Circuit:

Dumbbell Bench Press W/Pause: 10 reps
Pistol Squats: 3 reps
Weighted Pull-Ups: 3 reps
Walking Lunges: 20 yards
Alternating Up-Right Row W/Kettlebell: 15 reps
Close Grip Bar Push-Ups: Max reps
Biceps: 15 reps

Perform 2 rounds of the circuit with no rest. Go as heavy as possible while maintaining perfect form. Don't go to failure!

Thursday: 1 mile warm up run. Weighted hill sprints W/ 30 lb. Xvest. Sprint up and walk down. 3 mile run.

Friday: Total Body Circuit

1, 16 or 24kg Kettlebell; Set up 12 cones at 20 yards a part. Perform the series of exercises at each cone and perform walking lunges between the cones. Start with your right arm.

1. Kettlebell Snatch: 5 reps
2. One Arm Push Press Squat: 5 reps
3. One Arm Kettlebell Row: 5 reps
4. Push-Ups w/hand on Kettlebell: 5 reps
5. One Arm Power Pull: 5 reps
Repeat with left arm. Lunge to first cone and repeat.

Saturday: 5 mile run

Sunday: Rest and go to church

Have a great week! Train hard and smart! NO EXCUSES!

Ranger Workout of the Week

2009-09-20T08:41:00.004-04:00

This week we are starting a new 5 week cycle. We will lift heavy on our core lifts and utilize higher reps on our auxiliary lifts. We will change core lifts every 2 weeks. We will deload on week 5. Remember to perform a dynamic warm up prior to each workout and a post workout static stretch. Here we go! NO EXCUSES!

Monday: Total Body

Floor Press: 5,3,2,1 (perform a 1 rep max on the last set)

Squats W/Chains: 4x5 70% w/40lbs of chains

Circuit:

Alt. Dumbbell Press: 10 reps
Glute-Ham Raise: 10 reps
Dumbbell Rows: 20 reps
Leg Curls: 10 reps
Pull-Ups: 10 reps
Triceps Extension: 10 reps
Biceps: 15 reps

Perform 2 rounds of the circuit with no rest. Go as heavy as possible while maintaining perfect form. Don't go to failure!

Tuesday: Set the squat up on the following stations, 2 people per station.
1. Sled Sprints
2. Burpee/Push-Ups
3. Burpee/Pull-Ups
4. Rope Climb
5. Concept 2 Rower

30/30: Perform exercise for 30 sec. Rest 30 sec. and proceed to the next exercise. Rest 2 min. between rounds. Perform 10 rounds.

Wednesday: Total Body

Single Arm Overhead Kettlebell Press; 4x5

Good Mornings: 4x5

Circuit:

Dumbbell Bench Press W/Pause: 10 reps
Pistol Squats: 3 reps
Weighted Pull-Ups: 5 reps
Walking Lunges: 20 yards
Alternating Up-Right Row W/Kettlebell: 15 reps
Close Grip Bar Push-Ups: Max reps
Biceps: 15 reps

Perform 2 rounds of the circuit with no rest. Go as heavy as possible while maintaining perfect form. Don't go to failure!

Thursday: 1 mile warm up run. Weighted hill sprints W/ 20 lb. Xvest. Sprint up and walk down. 3 mile run.

Friday: Total Body Circuit

2, 24kg Kettlebells

1. Run 1/4 mile
2. Push Press Squat: 10 reps
3. Rope Climb: 1 rep
4. Ring Push-Ups: 20 reps
5. Pull-Ups: 20 reps
6. Kettlebell Swings: 20 reps

Perform 4 round with as little rest as possible.
Run 1 mile.

Saturday: 5 mile run

Sunday: Rest and go to church

Have a great week! Train hard and smart! NO EXCUSES!

Setting the Standard as a Leader

2009-09-17T07:22:00.002-04:00

This is an email I received today. This is good stuff! Check out the link at the bottom of the post. Have a great day! NO EXCUSES!

Some people choose a leadership role or create one when they start a company. Some are asked to supervise, while others are placed in charge with little choice in the decision. Some are just natural leaders who influence others – even though they have no official title. No matter how you find yourself in this position of power, you are a leader of people. You influence others. And with influence comes the responsibility to do what’s best for the organization and the people you lead. Others look to you to set the standard. They rightfully assume that your behavior is the example they should follow … that what you pay attention to is what they should focus on as well.

Here are a few things that you can and should do to set the proper tone (and standards) for your work group:
• Avoid skepticism – keep an optimistic outlook.

• Don’t pass the buck – take responsibility for ALL aspects of your job and leadership role.

• Own your mistakes – admit to them, fix them, and learn from them.

• Follow the rules – know your organization’s guidelines and the law … and follow them to the letter.

• Be credible – honor promises, commitments, and confidentiality.

• Celebrate successes – do right by those who DO RIGHT.

• Listen – always make an effort to hear and understand what others have to say.
Now comes the big question to ponder: If we polled all of the members of your work group, would they say that the behaviors listed above are things they’re learning from YOU?

By Linda Byars Swindling

http://wtt091608.us1.list-manage.com/track/click?u=8f89bce0be7e1813d8ad34042&id=097d81af20&e=46d0e11319

Ranger Workout of the Week

2009-09-13T19:50:00.003-04:00

This week we will delaod. We have had 3 heavy weeks of training and need this delaod week. Stick to the workout and don't increase volume or intensity. Perform a dynamic warm up each day prior to training and a static stretch post workout.

Monday, Wednesday, Friday: Total Body

1. Walking Lunges with body weight: 20 yds.
2. Body Weight Squats: 20 reps
3. Pull-Ups: 10 reps
4. Push-Ups: 10 reps
5. Burpees: 10 reps
6. Pull-Ups: 10 reps
Perform 3 Rounds

TGU: 5 reps each side
Windmill: 5 reps each side

Tuesday, Thursday: Run 5 miles

Saturday: 12 mile march

Sunday: Rest

Are You Satisfied and Content?

2009-09-11T07:23:00.003-04:00

In Webster’s dictionary the definition of satisfied is this; fulfill the needs and desires, fulfill the requirements of. Are you satisfied? Are you content with where you are at in all aspects of your life? You’re physical, spiritual and emotional? What is content? Webster’s definition is satisfied. What does the Bible say about being satisfied and content? Take a look at these two verses.

But godliness actually is a means of great gain when accompanied by contentment. For we have brought nothing into the world, so we cannot take anything out of it either. If we have food and covering, with these we shall be content. 1st Timothy 6: 6-8

Make sure that your character is free from the love of money, being content with what you have; for He Himself has said, "I WILL NEVER DESERT YOU, NOR WILL I EVER FORSAKE YOU," Hebrews 5:13

Ok, now that you are confused, let’s dig down and figure this out. Check out this verse.

Not that I speak from want, for I have learned to be content in whatever circumstances I am. Philippians 4:11

I interpret this as being content or satisfied in whatever your circumstance may be. That doesn’t mean you shouldn’t strive to become better. If my business isn’t where I want it to be, I should be thankful, content and satisfied with it, but not sit around and do nothing. If I don’t like the way my body looks or feels, I should be thankful and content that I’m alive and breathing and feel blessed to be an American, but it doesn’t mean that I’m not supposed to work to get better. I can be content as I’m out working to get more business or improve on my physical appearance, fitness and health.

This takes me to my next point. Don’t try to be something you’re not. Don’t try to be someone you’re not. Again, be content and satisfied with what and who you are. This doesn’t mean you shouldn’t try to become better. From a spiritual and physical perspective, I don’t feel we ever reach the pinnacle. This may seem harsh or may give the idea that it doesn’t matter how hard I try, I can never be good enough. Well, that’s wrong! It all goes back to being content in the circumstances you are in.

So what does all this have to do with training? I am a human performance coach and own Pro Performance. It has everything to do with training. Whether it is spiritual or physical training, we should strive to improve, get better, become stronger, be a better parent, a better spouse, a better employee, a better business owner, a better person. It’s all about competing. Life is a competition!

So how do we wrap this up? Simple, hard, intense and consistent work at whatever you are doing and be satisfied and content with what you have and who you are!
NO EXCUSES!

Ranger Workout of the Week

2009-09-05T20:25:00.003-04:00

We in week 3 of a 4 week cycle. We are going to focus on strength with multi-joint lifts and increase our fitness level with the circuit. Perform a dynamic warm up prior to your workout and a static stretch post workout. Have a great week!

Monday: Total Body

2 Board Press: 4x2 @ 90% of 1RM

Squats: 4x2 @ 90% of 1RM

Circuit:

Dumbbell Bench Press: 8 reps
Pistol Squats: 3 reps each leg
Renegade Rows: 5 reps
Glute-Ham Raise: 10 reps
1 Arm Lat Pulls: 10 reps
Triceps Extension: 8 reps
Biceps: 10 reps

Perform 2 rounds of this circuit. Go as heavy as possible with perfect form. Don't go to failure!

Tuesday: Warm up with a 1 mile run. Perform a dynamic warm up. Perform prowler or sled sprints for 40 yards immediately followed by 5 tire flips, 10 burpees, 20 mountain climber and 50 reps with a weighted jump rope. Rest for 2 min. Perform 10 rounds. Run 1 mike. Stretch!

Wednesday: Total Body

Double Overhead Kettlebell Press: 4x2

Straight Bar Dead Lift: 4x2 @ 85% of 1 RM

Circuit:

1 Arm Dumbbell Bench Press: 8 reps
Pistol Squats: 5 reps each leg
Weighted Pull-Ups: 2 reps
Reverse Lunges: 5 reps
T-Bar Rows: 8 reps
Bar Push-Ups: max reps
Biceps: 10 reps

Perform 2 rounds of this circuit. Go as heavy as possible with perfect form. Don't go to failure!

Thursday: Warm up with a 1 mile run. Perform dynamic warm up. Find a hill or steps. Perform 10 pull-ups at the bottom of the hill. Sprint to the top of the hill and perform 10 push ups. Run back to the bottom. Repeat for 10 rounds. Rest as needed. perform a 1 mile run and then static stretch.

Friday: Total Body Circuit

30/30 30 sec. of work then 30 sec. of rest

Kettlebell Snatch rt. arm
Kettlebell Snatch lt. arm
Ring Push-Ups
Burpee Pull-Ups
Prowler or Sled Sprint
Push Press Squats
Hanging Leg Raises

Perform 4 Rounds with as little rest as possible

Saturday: 7 mile run

Sunday: Rest and go to church

Have a great week! NO EXCUSES!

Ranger Workout of the Week

2009-08-28T15:52:00.004-04:00

We in week 2 of a 4 week cycle. We are going to focus on strength with multi-joint lifts and increase our fitness level with the circuit. Perform a dynamic warm up prior to your workout and a static stretch post workout. Have a great week!

Monday: Total Body

2 Board Press: 4x3 @ 85% of 1RM

Squats: 4x3 @ 85% of 1RM

Circuit:

Dumbbell Bench Press: 8 reps
Pistol Squats: 3 reps each leg
Renegade Rows: 5 reps
Glute-Ham Raise: 10 reps
Pull-Ups: 10 reps
Triceps Extension: 8 reps
Biceps: 10 reps

Perform 2 rounds of this circuit. Go as heavy as possible with perfect form. Don't go to failure!

Tuesday: Warm up with a 1 mile run. Perform a dynamic warm up. Perform prowler or sled sprints for 40 yards immediately followed by 5 tire flips, 10 burpees, 20 mountain climber and 50 reps with a weighted jump rope. Rest fro 2 min. Perform 10 rounds. Run 1 mike. Stretch!

Wednesday: Total Body

Double Overhead Kettlebell Press: 4x3

Straight Bar Dead Lift: 4x3 @ 80% of 1 RM

Circuit:

1 Arm Dumbbell Bench Press: 8 reps
Pistol Squats: 5 reps each leg
Weighted Pull-Ups: 5 reps
Reverse Lunges: 5 reps
T-Bar Rows: 8 reps
Triceps Push Downs: 10 reps
Biceps: 10 reps

Perform 2 rounds of this circuit. Go as heavy as possible with perfect form. Don't go to failure!

Thursday: Warm up with a 1 mile run. Perform dynamic warm up. Find a hill or steps. Perform 10 pull-ups at the bottom of the hill. Sprint to the top of the hill and perform 10 push ups. Run back to the bottom. Repeat for 10 rounds. Rest as needed. perform a 1 mile run and then static stretch.

Friday: Total Body Circuit

This is the same circuit as last week. This week, perform the circuit with a 20 lb. Xvest. Use the same kettlebell weight as last week. Good Luck! Have Fun!

Run 1/4 mile
Push Press Squats: 5 reps
Kettlebell Snatches: 5 reps each arm
Prowler or Sled Sprint: 40 yards
Pull-Ups: 10 reps
Ring Push-Ups: 10 reps
Hanging Leg Raises: 10 reps

Perform 4 Rounds with as little rest as possible

Saturday: 6 mile run

Sunday: Rest and go to church

Have a great week! NO EXCUSES!

A Bump in the Road

2009-08-26T05:03:00.003-04:00

We all have bumps in the road of life. We make plans and sometimes those plans don't turn out like we wanted them to. Sometimes our timing isn't the same as God's timing. I was talking to a friend yesterday about struggles in life and how adversity develops our character and shapes who we are and what we become. He gave me an example of how a caterpillar makes a cocoon and how that caterpillar turns into a butterfly. That butterfly has to fight his way out of that cocoon. If someone helps him out of the cocoon, he will die. A butterfly must endure this struggle to survive. As hard as some struggles are, we must go through them to develop and grow. We have to fight to survive. It's not how many times you get knocked down, it's how many times you get up and continue the fight. No one ever said it would be easy. NO EXCUSES! God Bless!

Total Training Seminars

2009-08-23T10:04:00.005-04:00

I would like to thank Power Systems and the Total Training Seminar Team for allowing me to speak at the Duluth seminar this weekend. We had a great crowd and everyone did a fantastic job! Everyone involved from Power Systems conduct themselves in such a professional manner. It is a privilege and honor to work with such an educated team. Thanks!

Ranger Workout of the Week

2009-08-23T09:39:00.003-04:00

We are beginning a new 4 week cycle. We are going to focus on strength with multi-joint lifts and increase our fitness level with the circuit. Perform a dynamic warm up prior to your workout and a static stretch post workout. Have a great week!

Monday: Total Body

2 Board Press: 4x5 @ 80% of 1RM

Squats: 4x5 @ 80% of 1RM

Circuit:

Incline Dumbbell Bench Press: 8 reps
Glute-Ham Raise: 10 reps
Dumbbell Rows: 8 reps
Leg Curl: 10 reps
Pull-Ups: 10 reps
Triceps Extension: 8 reps
Biceps: 10 reps

Perform 2 rounds of this circuit. Go as heavy as possible with perfect form. Don't go to failure!

Tuesday: Warm up with a 1 mile run. Perform a dynamic warm up. Perform prowler or sled sprints for 40 yards immediately followed by 5 tire flips, 10 burpees, 20 mountain climber and 50 reps with a weighted jump rope. Rest fro 2 min. Perform 10 rounds. Run 1 mike. Stretch!

Wednesday: Total Body

Double Overhead Kettlebell Press: 4x5

Straight Bar Dead Lift: 4x5 @ 80% of 1 RM

Circuit:

Dumbbell Bench Press: 8 reps
Pistol Squats: 5 reps each leg
Weighted Pull-Ups: 5 reps
Walking Lunges: 20 yards
T-Bar Rows: 8 reps
Triceps Push Downs: 10 reps
Biceps: 10 reps

Perform 2 rounds of this circuit. Go as heavy as possible with perfect form. Don't go to failure!

Thursday: Warm up with a 1 mile run. Perform dynamic warm up. Find a hill or steps. Perform 10 pull-ups at the bottom of the hill. Sprint to the top of the hill and perform 10 push ups. Run back to the bottom. Repeat for 10 rounds. Rest as needed. perform a 1 mile run and then static stretch.

Friday: Total Body Circuit

Run 1/4 mile
Push Press Squats: 5 reps
Kettlebell Snatches: 5 reps each arm
Prowler or Sled Sprint: 40 yards
Pull-Ups: 10 reps
Ring Push-Ups: 10 reps
Hanging Leg Raises: 10 reps

Perform 4 Rounds with as little rest as possible

Saturday: 5 mile run

Sunday: Rest and go to church

Have a great week! NO EXCUSES!

Ranger Workout of the Week

2009-08-16T08:36:00.003-04:00

This week we are in week 4 of our cycle. Back to the basics utilizing the weight room and traditional strength training, body weight exercises, kettlebell training and various other implements. This week we will deload and start a new cycles the following week. Remember to always perform a dynamic warm up and a post workout static stretch. Work hard and smart and have a great week! NO EXCUSES!

Monday: Total Body

Dumbbell Bench Press: 2x10
Dumbbell Flys: 2x10

Reverse Hyper: 2x10
Back Extensions: 2x10

Circuit:
Pistol Squats: 3 ea.
Laterial Raise/Bent Over Raise: 10 ea.
Glute Ham Raise: 10
Band Push Downs: 20
Band Curls: 20
Hanging Leg Raises: 10

Perform 2 Rounds

Tuesday: Prowler Sprints and Sled Drag. Set up a prowler and a sled side by side. Attach a rope to the sled (the same length as the prowler sprint) Load both the sled and prowler with ample weight. Sprint with the prowler for 20 yards. Grab the rope and pull the sled to you, i.e. 20 yards. Run 1/4 mile. Set this up as a squad drill. It should be continuous. Repeat for 50 minutes.

Wednesday: Total Body

Kettlebell Overhead See Saw Press: 2x10

Squats: 2x10

Circuit
Body Wt. Reverse Lunges: 10 ea.
See Saw Dumbbell Bench Press: 5 ea.
Leg Extension: 10 ea.
Triceps Push Downs: 10
Biceps: 10
Roman Chair Sit-Ups: 10

Perform 2 Rounds

Thursday: Find a big hill or a long flight of steps. At the bottom of the steps, perform 10 pull-ups. Sprint to the top of the hill/steps. Perform 20 push-ups. Get to the bottom of the hill/steps. Perform 20 rounds. Run 5 miles.

Friday:

Run 1/4 mile
Push Press Squats: 10
Snatches: 10 ea. arm
Pull-Ups: 10
Push-Ups on Kettlebells: 20
Renegade Rows: 10 ea. arm

Perform 2 Rounds

Saturday: OFF

Sunday: OFF Go to Church!

Ranger Workout of the Week

2009-08-09T19:38:00.003-04:00

This week we are in week 3 of our new cycle. Back to the basics utilizing the weight room and traditional strength training, body weight exercises, kettlebell training and various other implements. This week will look very similar to last week but a little heavier. Remember to always perform a dynamic warm up and a post workout static stretch. Work hard and smart and have a great week! NO EXCUSES!

Monday: Total Body

Bench Press: 4x2

Dead Lift: 2x20

Circuit:
Pistol Squats: 3 ea.
Laterial Raise/Bent Over Raise: 10 ea.
Glute Ham Raise: 10
Triceps Extension: 8
Biceps: 10
Hanging Leg Raises: 10

Perform 3 Rounds

Tuesday: Prowler Sprints and Sled Drag. Set up a prowler and a sled side by side. Attach a rope to the sled (the same length as the prowler sprint) Load both the sled and prowler with ample weight. Sprint with the prowler for 20 yards. Grab the rope and pull the sled to you, i.e. 20 yards. Run 1/4 mile. Set this up as a squad drill. It should be continuous. Repeat for 50 minutes.

Wednesday: Total Body

Kettlebell Overhead See Saw Press: 4x2

Manta Ray Squats: 2x20

Circuit
Reverse Lunges: 5 ea.
Dumbbell Bench Press: 8
Leg Extension: 10 ea.
Triceps Push Downs: 10
Biceps: 10
Roman Chair Sit-Ups: 10

Perform 3 Rounds

Thursday: Find a big hill or a long flight of steps. At the bottom of the steps, perform 10 pull-ups. Sprint to the top of the hill/steps. Perform 20 push-ups. Get to the bottom of the hill/steps. Perform 20 rounds. Run 5 miles.

Friday:

Run 1/4 mile
Push Press Squats: 10
Snatches: 10 ea. arm
Pull-Ups: 10
Push-Ups on Kettlebells: 20
Renegade Rows: 10 ea. arm

Perform 4 Rounds

Saturday: OFF

Sunday: OFF Go to Church!

Ranger Workout of the Week

2009-08-02T13:00:00.003-04:00

This week we are in week 2 of our new cycle. Back to the basics utilizing the weight room and traditional strength training, body weight exercises, kettlebell training and various other implements. This week will look very similar to last week but a little heavier. Remember to always perform a dynamic warm up and a post workout static stretch. Work hard and smart and have a great week! NO EXCUSES!

Monday: Total Body

Bench Press: 4x3

Dead Lift: 4x3

Circuit:
Pistol Squats: 5 ea.
Laterial Raise/Bent Over Raise: 10 ea.
Glute Ham Raise: 10
Triceps Extension: 8
Biceps: 10
Hanging Leg Raises: 10

Perform 3 Rounds

Tuesday: Prowler Sprints and Sled Drag. Set up a prowler and a sled side by side. Attach a rope to the sled (the same length as the prowler sprint) Load both the sled and prowler with ample weight. Sprint with the prowler for 20 yards. Grab the rope and pull the sled to you, i.e. 20 yards. Run 1/4 mile. Set this up as a squad drill. It should be continuous. Repeat for 50 minutes.

Wednesday: Total Body

Kettlebell Overhead See Saw Press: 4x3

Clean Pulls: 4x3

Circuit
Reverse Lunges: 5 ea.
Dumbbell Bench Press: 5
Leg Extension: 10 ea.
Triceps Push Downs: 10
Biceps: 10
Roman Chair Sit-Ups: 10

Perform 3 Rounds

Thursday: Find a big hill or a long flight of steps. At the bottom of the steps, perform 10 pull-ups. Sprint to the top of the hill/steps. Perform 20 push-ups. Get to the bottom of the hill/steps. Perform 20 rounds. Run 5 miles.

Friday: Total Body Circuit

1. Snatches w/rt. arm: 15 sec.
2. Squat w/kb racked in rt. arm: 15 sec.
3. Snatches w/lt. arm: 15 sec.
4. Squats w/kb racked in lt. arm: 15 sec.

Rest 15 sec.

5. Pull-Ups: 15 sec.
6. Hanging Leg Raises: 15 sec.
7. Push-Ups: 15 sec.
8. Mountain Climbers: 15 sec.
9. Burpees: 15 sec.

Rest 30 sec.

Perform 20 Rounds

Saturday: 12 mile march

Sunday: Rest and go to church

Train hard and smart and God Bless!

Ranger Workout of the Week

2009-07-26T06:58:00.003-04:00

This week we are starting on a new cycle. Back to the basics utilizing the weight room and traditional strength training, body weight exercises, kettlebell training and various other implements. Remember to always perform a dynamic warm up and a post workout static stretch. Work hard and smart and have a great week! NO EXCUSES!

Monday: Total Body

Bench Press: 4x5

Dead Lift: 4x5

Circuit:
Pistol Squats: 5 ea.
Laterial Raise/Bent Over Raise: 10 ea.
Glute Ham Raise: 10
Triceps Extension: 8
Biceps: 10
Hanging Leg Raises: 10

Perform 3 Rounds

Tuesday: Prowler Sprints and Sled Drag. Set up a prowler and a sled side by side. Attach a rope to the sled (the same length as the prowler sprint) Load both the sled and prowler with ample weight. Sprint with the prowler for 20 yards. Grab the rope and pull the sled to you, i.e. 20 yards. Run 1/4 mile. Set this up as a squad drill. It should be continuous. Repeat for 50 minutes.

Wednesday: Total Body

Kettlebell Overhead See Saw Press: 4x5

Clean Pulls: 4x5

Circuit
Reverse Lunges: 5 ea.
Dumbbell Bench Press: 5
Leg Extension: 10 ea.
Triceps Push downs: 10
Biceps: 10
Roman Chair Sit-Ups: 10

Perform 3 Rounds

Thursday: Find a big hill or a long flight of steps. At the bottom of the steps, perform 10 pull-ups. Sprint to the top of the hill/steps. Perform 20 push-ups. Get to the bottom of the hill/steps. Perform 20 rounds. Run 5 miles.

Friday: Total Body Circuit

1. Push Press Squats: 5
2. Power Pulls: 5
3. Push-Ups on Kettlebells: 10
4. Burpees w/kettlebells: 10
5. Double Cleans: 10
6. Sprint 100 yards

Perform 4 Rounds

Saturday: Run 5 miles

Sunday: Go to church and rest!

Ranger Workout of the Week

2009-07-19T16:57:00.003-04:00

We reloaded last week so this week we will do a true deload. We are going to back off of strength training this week. We will increase intervals, cardio and perform some kettlebell work. Remember to perform a dynamic warm up pre workout and a static stretch post workout. Use this week to recover from injuries and work on your weak areas. Have a great week and remember, NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless!

Monday, Wednesday, Friday:

1. Push Ups: 20
2. Pull Ups: 20
3. Burpees: 20
4. Mtn. Climbers: 20 each leg
5. Body Wt. Squats: 20
6. Dips: 20
7. Chin Ups: 20

Perform 3 rounds

Tuesday, Thursday, Saturday:

Run 1 mile: Run 1 mile of intervals sprinting 100m and jogging 100m until you complete the mile. Run a 1 mile cool down and stretch.

Easy week. Again, work on weak areas and recover injuries.

WORK

2009-07-14T07:17:00.003-04:00

Work! This is a word a lot of people are afraid of. People run from it! People make excuses to keep from doing it. Even scarier that work is HARD WORK! That is what it takes to become fit, hard work. Currently, Team Pro Performance is on a quest to get into the best possible condition ever. We are all on the New Pro Fit Nutrition plan plus training hard. Everyone has leaned up and lost pounds. Personally, I have lost 22lbs. in 14 weeks and dropped 8% body fat. My goal is to drop below 10% body fat. I will accomplish that goal within the next 6 weeks. How, proper nutrition and hard work! That's it. There's no magic pill or potion, no fad diet or special workout plan like you see in the fitness magazines or on infomercials. Just plain old fashion sweat and work. If you really want to become fit, come check us out at Pro Performance. Remember, NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless!

Scott Hines Sr. EdM, C.S.C.S. RKC II
www.pro-performance.net

Ranger Workout of the Week

2009-07-12T08:28:00.003-04:00

This isn't really a deload week but a gut check week. We will perform 20 rep total body circuits. We will separate the men form the boys this week. Remember to always perform a dynamic warm-up prior to all workouts and a post workout static stretch. Train hard, smart and with a purpose. Remember, No Excuses! Here we go!

Monday: Total Body

1. Squats: 20 reps
2. Dumbbell Bench Press: 20 reps
3. Dead Lift: 20 reps
4. Renegade Rows: 20 reps each arm
5. Alternating Reverse Lunges: 20 reps each leg
6. Ring Push-Ups: 20 reps
7. Kettlebell Swings: 20 reps
8. Pull-Ups: 20 reps
9. Hanging Leg Raises: 20 reps

Perform 2 rounds with little or no rest between exercises. Rest 2-3 min. between circuits. Choose a weight that will allow you to go to 1 reps before failure. Add weight to the body weight exercises if necessary.

Tuesday: Intervals: Sprint the straights and jog the curves for 1 miles, then jog the straights and sprint the curves for 1 miles. After each quarter, perform 50 reps of core work.

Wednesday: Total Body

1. Double Kettlebell Cleans: 20 reps
2. Kettlebell Front Squats: 20 reps
3. Bench Press: 20 reps
4. Horizontal Pull-Ups: 20 reps
5. Reverse Lunge Pass Thru: 20 reps each leg
6. Double Overhead Press W/Kettlebells: 20 reps
7. Kettlebell Power Pulls: 20 reps
8. Plank: 2 min.
9. Sit-Ups: 20 reps

Perform 2 rounds with little or no rest between exercises. Rest 2-3 min. between circuits. Choose a weight that will allow you to go to 1 reps before failure. Add weight to the body weight exercises if necessary.

Thursday: Intervals: Run 8 timed 1/4's with 1 min. rest between runs. Perform 25 reps of core work during that min. rest.

Friday: Total Body

2 Kettlebells

1. Viking Push Press: 20 reps
2. Front Squats: 20 reps
3. Push-Ups on Kettlebells: 20 reps
4. Double Cleans: 20 reps
5. Bear Crawl: 20 yards
6. Burpees W/Kettlebells: 20 reps
7. Overhead Walk W/Kettlebells: 20 yards
8. Sprint 100 yards

Perform 4 rounds with little or no rest between exercises. Rest 2-3 minutes between sets. Use a light kettlebell (16kg) Trust me, if performed at the right pace, this will be plenty. If this is to light, use a 20kg or 24kg.

Saturday: OFF

Sunday: Go to church and rest

Have a great week! Remember, NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless!

Ranger Workout of the Week

2009-07-05T07:24:00.003-04:00

We are in the 4th and final week of our hypertrophy phase. Next week we will do what I like to call a super deload week. You'll have to wait until next week. Remember to always perform a dynamic warm-up prior to all workouts and a post workout static stretch. Train hard, smart and with a purpose. Remember, No Excuses! Here we go!

Monday: Upper Body

Dumbbell Bench Press: 3x10 (pause each rep at bottom)
Dumbbell Rows: 3x10 (pause each rep at top)
Dumbbell Flys: 3x20
Cable Up-Right Rows: 3x10 (pause at top)
Dumbbell Laterial Raise: 3x20 (pause at top)
Pull-Ups: 3x10 (pause at top and bottom)
Rope Push downs: 3x10
Dumbbell Curls: 3x10
Dumbbell Triceps Extension: 3x10
Cable Curls: 3x10
Abs: 300 reps

Tuesday: Intervals: Sprint the straights and jog the curves for 2 miles, then jog the straights and sprint the curves for 2 miles. After quarter, perform 50 reps of core work.

Wednesday: Lower Body

Pistol Squats: 3x10 Each leg, (add wt. if you can)
Front Squats: 3x10
RDL: 3x10
Leg Extension: 3x10
Glute-Ham Raise: 3x10
Reverse Lunges: 3x10 each leg
Reverse Hyper: 3x10

Thursday: Intervals: Run 8 timed 1/4's with 1 min. rest between runs. Perform 25 reps of core work during that min. rest.

Friday: Total Body

2 Kettlebells

1. Double Clean to Push Press:
2. Front Squat:
3. Double Swings:
4. Push-Ups:
5. Renegade Rows:
6. Run 1/4 mile

Perform exercises 1-5 for 30 sec. each, no rest in between exercises. Run 1/4 mile. Repeat the circuit for 3 additional sets. Rest after the 1/4 mile run as needed. No more than 2 min.

Saturday: 5 mile run

Sunday: Go to church and rest

Have a great week! Remember, NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless!

Ranger Workout of the Week

2009-06-29T14:23:00.003-04:00

I'm sorry for being a day late with the Ranger Workout of the week post. I just returned from the RKC II certification course. We are in week 3 of a hypertrophy phase. We will train upper body on Monday, lower body on Wednesday and total body on Friday. We will run intervals on Tuesday and Thursday and a long run or march on Saturday. Remember to perform a dynamic warm up prior to training and a static stretch post workout. Here we go!

Monday: Upper Body

Alternating Dumbbell Bench Press: 3x10
Renegade Rows: 3x10
Band Flys: 3x20
Alternating Up-Right Rows: 3x10
Band Laterial Raise: 3x20
Chin-Ups: 3x10
Band Push downs: 3x20
Dumbbell Curls: 3x10
Band Triceps Extension: 3x20
Cable Curls: 3x10
Abs: 300 reps

Tuesday: Intervals: Sprint the straights and jog the curves for 2 miles, then jog the straights and sprint the curves for 2 miles. After quarter, perform 50 reps of core work.

Wednesday: Lower Body

Pistol Squats: 3x10 Each leg, body weight only
RDL: 3x10
Leg Extension: 3x10
Glute-Ham Raise: 3x10
Step Ups: 3x10 each leg
Reverse Hyper: 3x10

Thursday: Intervals: Run 8 timed 1/4's with 1 min. rest between runs. Perform 25 reps of core work during that min. rest.

Friday: Total Body

2 Kettlebells

1. Push Press: 30 sec.
2. Front Squats: 30 sec.
3. Double Snatch: 30 sec.
4. Push-Ups on Kettlebells: 30 sec.
5. Renegade Rows: 30 sec.
6. Run 1.4 mile

Repeat for 4 circuits. Rest as needed after run.

Saturday: 5 mile run

Sunday: Go to church and rest

Have a great week! Remember, NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless!

RKC II

2009-06-29T14:09:00.003-04:00

I just returned from the RKC II certification course. It was challenging, fun and exciting. I want to take this opportunity to thank Chief RKC Instructor, Pavel Tsatsouline, Master RKC Kenneth Jay, Senior RKC, Jeff O'Conner and Senior RKC, David Whitley. I would also like to thank Team Leader Brad Nelson for his help and encouragement and of course John DuCane, CEO of Dragon Door. It was a great weekend of learning and physical work.

Ranger Workout of the Week

2009-06-21T06:50:00.003-04:00

We are in week 2 of our hypertrophy phase. We will train upper body on Monday, lower body on Wednesday and total body on Friday. We will run intervals on Tuesday and Thursday and a long run or march on Saturday. Remember to perform a dynamic warm up prior to training and a static stretch post workout. Here we go!

Monday: Upper Body

Dumbbell Bench Press: 3x10
Dumbbell Rows: 3x10
Incline Dumbbell Flys: 3x10
Alternating Up-Right Rows: 3x10
Dumbbell Laterial Raise: 3x15
Pull-Ups: 3x10
Triceps Push downs: 3x10
Preacher Curls: 3x10
Triceps Push Downs: 3x10
Cable Curls: 3x10
Abs: 300 reps

Tuesday: Intervals: Sprint the straights and jog the curves for 2 miles, then jog the straights and sprint the curves for 2 miles. After quarter, perform 50 reps of core work.

Wednesday: Lower Body

Front Squats: 3x10
RDL: 3x10
Leg Extension: 3x10
Glute-Ham Raise: 3x10
Alt. Reverse Lunges: 3x10 each leg
Reverse Hyper: 3x10

Thursday: Intervals: Run 8 timed 1/4's with 1 min. rest between runs. Perform 25 reps of core work during that min. rest.

Friday: Total Body

2 Kettlebells

Squat to Push Press: 5 reps
Double Cleans: 5 reps
Push-Ups: 10 reps
Pull-Ups: 10 reps
Walking Lunges: 20 yards

Repeat circuit for 100 yards

Saturday: 5 mile run

Sunday: Go to church and rest

Have a great week! Remember, NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless!

Ranger Workout of the Week

2009-06-14T07:47:00.003-04:00

For the next 2 week we will go into a hypertrophy or body building type phase. We will train upper body on Monday, lower body on Wednesday and total body on Friday. We will run intervals on Tuesday and Thursday and a long run or march on Saturday. Remember to perform a dynamic warm up prior to training and a static stretch post workout. Here we go!

Monday: Upper Body

Bench Press: 3x10
Renegade Rows: 3x10
Incline Dumbbell Press: 3x10
Dumbbell Up-Right Rows: 3x10
Kettlebell See Saw Press: 3x10
Pull-Ups: 3x10
Triceps Extension: 3x10
Barbell Curls: 3x10
Triceps Push Downs: 3x10
Dumbbell Curls: 3x10
Abs: 300 reps

Tuesday: Intervals: Sprint the straights and jog the curves for 2 miles, then jog the straights and sprint the curves for 2 miles. After quarter, perform 50 reps of core work.

Wednesday: Lower Body

Squats: 3x10
Dead Lift: 3x10
Glute-Ham Raise: 3x10
Leg Extension: 3x10
Alt. Reverse Lunges: 3x10 each leg
Back Extension: 3x10

Thursday: Intervals: Run 8 timed 1/4's with 1 min. rest between runs. Perform 25 reps of core work during that min. rest.

Friday: Total Body

2 Kettlebells

Squat to Push Press: 10 reps
Power Pulls: 10 reps
Push-Ups: 20 reps
Double Cleans: 10 reps
Walk with kettlebells overhead for 20 yards

Repeat circuit 5 times

Saturday: 5 mile run

Sunday: Go to church and rest

Have a great week! Remember, NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless!

Total Training Seminar, Knoxville TN

2009-06-14T07:33:00.005-04:00

I would like to thank Power Systems and the Total Training Systems staff for giving me the opportunity to speak at there seminar yesterday. We had 70 plus in attendance. All the participants did a fantastic job and I had a great time! I am very blessed to be a part of the Total Training Systems Team. The next seminar in Georgia is Aug. 22 in Duluth. Remember, NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless!

Top 10 Pro Performance Workout

2009-06-12T19:47:00.003-04:00

This was our workout for today. It was 90 degrees! Nice! The guys wore a 20 lb. Xvest and the ladies wore a 10 lb. Xvest. Here it is!

1. Run 1/4 mile
2. Prowler Sprint for 40 yards
3. Walking lunge pass thru for 25 yards
4. Kettlebell swings 20 reps
5. Ring push-ups 20 reps
6. Pull-ups 15 reps
7. Prowler Sprint for 40 yards

4 Rounds!

Time to beat: 27:58

Give it a try and let me know how you do!

scott@pro-performance.net

Ranger Workout of the Week

2009-06-07T07:21:00.004-04:00

We are in week 2 of our 2 week shake up. All our training will be out doors. We will train with kettlebells, body weight and various other implements. We will train on Monday, Wednesday and Friday and perform medium to long runs on Tuesday, Thursday and Saturday. Remember to perform a dynamic warm-up prior to each training session and a static stretch post workout. Here we go!

Monday: Total Body

Clean 2 medium weight kettlebells and press overhead to arms length.
Walk 20 yards, perform 20 push-ups with your hands on the kettlebells, 20 mountain climbers and 10 front squats. Press the kettlebells back to arms length and return to the starting line. Repeat for 10 min. with as little rest as possible.

This is a Prowler relay. You will need 4 prowlers and a space 100 yard long. Place cones at 20 yard increments. Have squads competing against each other. Sprint with the prowler for 20 yards and perform 20 push-ups, sprint to 2nd cone and perform 20 mountain climbers, sprint to the 3rd cone and perform 10 burpees, sprint to the 4th cone and perform 20 sit-ups and sprint to the 5th cone and perform 20 body weight squats. Team member #2 takes over. Repeat until you have a winner!

Tuesday: Run 5 miles

Wednesday: Total Body

1. Prowler Sprint: 50 yards
2. Farmers Walk: 50 yards
3. Sand Bag Carry: 50 yards
4. Bear Crawl: 50 yards
5. Pull-Ups: 20 reps
6. Push-Ups: 20 reps

Again, have your squads compete against each other. Perform 4 round of this circuit.

Thursday: Run 5 miles

Friday: Total Body W.O.D.

Set up 8 cones at 20 yards apart. Start at cone 1 and perform 5 push press squats, 5 power pulls, 10 push-ups, 5 renegade rows. Clean the kettlebells, press overhead and walk to cone 2. Place the kettlebells on the ground. Run back to cone 1, flip a tire for 1 rep, run to the prowler, sprint with it for 20 yards. Run back through cone #1 to your kettlebells and repeat. Continue through 8 cones. Record time!

Perform as many rounds as possible in 45 min. Record number!

Saturday: 5 mile run

Sunday: Rest and go to church!

Have a great week and remember, NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless!

Ranger Workout of the Week

2009-05-31T06:52:00.003-04:00

For the next 2 weeks, we are going to change things up a little. All our training will be out doors. We will train with kettlebells, body weight and various other implements. We will train on Monday, Wednesday and Friday and perform Medium to long runs on Tuesday, Thursday and Saturday. Remember to perform a dynamic warm-up prior to each training session and a static stretch post workout. Here we go!

Monday: Total Body

1. Kettlebell Double Clean, Squat to Push Press: 5 reps
2. Mountain Climbers: 20 reps
3. Pull-Ups: 10 reps
4. Push-Ups: 20 reps
5. Run 1/4 mile
6. Burpees: 20 reps
7. Run 1/4 mile

Perform 3 rounds

Tuesday: Run 5 miles

Wednesday: Total Body

1. Prowler Sprint: 50 yards
2. 50 yard sprint
3. Burpees: 20 reps
4. Mountain Climbers: 20 reps
5. Pull-Ups: 10 reps
6. Push-Ups: 20 reps

Perform as many rounds as possible in 45 min. Record number!

Thursday: Run 5 miles

Friday: Total Body

1. Rope Climb: up and down
2. Prowler Sprint: 20 yards
3. Farmers Walk: 20 yards (use 2 100lb. kettlebells)
4. Kettlebell Swings: 20 reps
5. Sprint 100 yards
6. Pull-Ups: 10 reps
7. Push-Ups: 20 reps

Perform as many rounds as possible in 45 min. Record number!

Saturday: 12 mile march

Sunday: Rest and go to church!

Have a great week and remember, NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless!

South Alabama Clinic a HUGE Success!

2009-05-24T18:56:00.006-04:00

I just returned from the South Alabama Strength and Speed clinic. The feature speakers were Louis Simmons and our own Erik Korem. I have got to tell you that Erik did a fantastic job. I have been in this industry for 25 years and I'm still learning. Erik spoke for 2 hours on speed development. He introduced some new and proven techniques that will guarantee an increase in not only linear speed, but game speed as well. The Pro Performance Team is very fortunate to have Erik on our Team. Congratulations for a job well done!

Scott Hines Sr. EdM, C.S.C.S. RKC
Pro Performance Inc.
High School Strength and Speed, LLC
www.pro-performance.net
www.highschoolstrengthandspeed.com

P.S. If you want your High School team to be faster in the fall, check out Football 360!

Ranger Workout of the Week

2009-05-24T18:45:00.003-04:00

This is the 4th week of the cycle and deload week. We will pick up our conditioning on Tuesday and Thursday and do a 12 mile march on Saturday. Remember to perform a dynamic warm up prior to each workout and a static stretch after. Have a great week!

Monday: Total Body

Bench Press: 5,5,5 (40%, 50%, 60%)

Squats: 5,5,5 (40%, 50%, 60%)

Aux. Circuit

1. Pull-Ups: 10
2. Ring Push-Ups: 10
3. Dumbbell Rows: 10 ea. arm
4. Reverse Lunges: 5 reps each leg
5. Dumbbell Triceps Extension: 10
6. Straight Leg Hanging Leg Raises: 10

Perform 2 rounds of the circuit

Tuesday: Dynamic warm-up: Run 1 mile: Prowler Sprints: Perform 20 rounds with a 40 lb Xvest, 15 sec. work, 45 sec. rest. Run 3 miles without Xvest.

Wednesday: Total Body

Military Press: 5,5,5 (40%, 50%, 60%)

Squats: 5,5,5 (40%, 50%, 60%)

Aux. Circuit

1. Power Shrugs from the Floor: 5
2. Dips: 10
3. Pull-Ups: 10
4. Walking Lunges: 20 yds
5. Dumbbell Curls: 10
6. Wt. Roman Chair Sit ups: 10

Perform 2 Rounds

Thursday: Dynamic Warm-Ups: Run 1 mile: Run 12 sets of hills or steps. 30 yd. distance. Run 3 miles (perform steps or hills with a 40lb. Xvest)

Friday: Super Circuit

1. Double Snatch: 20 reps
2. Push-Ups on Kettlebells: 20 reps
3. Pull-Ups: 10 reps
4. Run 1/4 mile
5. Prowler Sprint: 30 yards

Perform 4 rounds with as little rest as possible. Time to beat: 26:32 Post your time!

Saturday: 12 mile march

Sunday: Rest and go to church

Post Comments and send me emails at scott@pro-performance.net

Remember, NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless!

What is wrong with folks?

2009-05-21T15:46:00.004-04:00

Over the past several months the only posts I have been putting on my blog is the Ranger workout of the week. I have been so busy growing Pro Performance and High School Strength and Speed, plus training clients and of course, my workouts. Today I have a little time and decided to write a quick note. I have been thinking about writing an article on the state of our economy, so here I go.

From where I sit and the observations I make, people need to stop worrying about the economy and start focusing on themselves and their health. I was traveling a couple weekends ago and stopped at a restaurant to eat dinner. I am currently on a strict eating plan so I ordered 2 grilled chicken breasts and a salad. As always, when I walk into a public place, I look around to see my surroundings. What I noticed was a group of the fattest people I have ever seen. I'm not kidding! No one walked, they waddled. Now I'm not making fun of obese people. They need help! My staff and I are willing to help, if they are willing to help themselves first. There were probably 100 people in the restaurant, no one besides myself was fit. Ninety percent were morbidly obese! I am bewildered why people don't care. Don't they realize that they could lead a more productive life if they were fit? I don't have the answer! I believe in hard work and discipline. That's the only way! It's not to late. Anyone can make a change! If you read this and live in the North West Georgia area, give us a call at Pro Performance! 706-234-9639

If you have friends who are obese, please help them out! It's not to late to start!

Remember, NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless

Scott Hines Sr. EdM, C.S.C.S. RKC
Pro Performance Inc.

Ranger Workout of the Week

2009-05-17T08:06:00.003-04:00

We are in week 3 of the new cycle. This is the heaviest week of the cycle. Perform a dynamic warm-up prior to training and a static stretch post workout. Here we go!

Monday: Total Body

Bench Press: 5,3,1+ (75%, 85%, 95%)
(On the last set, perform as many reps as possible but don't go to failure)

Squats: 5,3,1+ (75%, 85%, 95%)
(On the last set, perform as many reps as possible but don't go to failure)

Aux. Circuit (Perform all exercises with a 20lb. Xvest)

1. Pull-Ups: 10
2. Back Extensions: 10
3. Incline Dumbbell Bench Press: 10
4. Step Ups: 5 ea. (add additional wt.)
5. Dumbbell Triceps Extension: 10
6. Straight Leg Hanging Leg Raises: 10

Perform 3 rounds of the circuit

Tuesday: Dynamic warm-up: Prowler Sprints: Perform 20 rounds with a 20 lb Xvest, 15 sec. work, 45 sec. rest. Run 3 miles without Xvest.

Wednesday: Total Body

Military Press: 5,3,1+ (75%, 85%, 95%)
(On the last set, perform as many reps as possible but don't go to failure)

Squats: 5,3,1+ (75%, 85%, 95%)
(On the last set, perform as many reps as possible but don't go to failure)

Aux. Circuit (perform with a 20 lb. Xvest)

1. Power Pulls from the floor with 2 kettlebells: 5
2. Kettlebell Swings: 20
3. Dips: 20
4. Walking Lunges: 20 yds
5. Dumbbell Curls: 10
6. Wt. Roman Chair Sit ups: 10

Perform 3 Rounds

Thursday: Dynamic Warm-Ups; Run 12 sets of hills or steps. 30 yd. distance. Run 3 miles (perform steps or hills with a 20lb. Xvest)

Friday: Super Circuit
This is a top 10 Pro Performance Fun Friday Workout!

1. Push-Ups on Kettlebells: 20 reps
2. Renegade Rows: 5 reps each arm
3. Heavy Prowler Sprint: 30 yards
4. 1 Tire Flip/Run 1/4 mile/ 1 Tire Flip
5. Heavy Prowler Sprint: 30 yards
6. Pull-Ups: 10 reps
7. Kettlebell Swings: 20 reps

Perform 4 rounds with as little rest as possible. Time to beat: 31 min. Post your time!

Saturday: 12 mile march

Sunday: Rest and go to church

Post Comments and send me emails at scott@pro-performance.net

Remember, NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless!

We will deload next week!

Ranger Workout of the Workout

2009-05-09T18:59:00.003-04:00

We are in week 2 of the new cycle. Within the next few weeks we will add some mobility, agility, quickness and hip stability training. Perform a dynamic warm-up prior to training and a static stretch post workout. Here we go!

Monday: Total Body

Bench Press: 3,3,3+ (70%, 80%, 90%)
(On the last set, perform as many reps as possible but don't go to failure)

Squats: 3,3,3+ (70%, 80%, 90%)
(On the last set, perform as many reps as possible but don't go to failure)

Aux. Circuit

1. Pull-Ups: 10
2. Good Mornings: 10
3. Incline Dumbbell Bench Press: 10
4. Wt. Pistol Squats: 3 ea.
5. Dumbbell Triceps Extension: 10
6. Straight Leg Hanging Leg Raises: 10

Perform 3 rounds of the circuit

Tuesday: Dynamic warm-up; Prowler Sprints: 20 rounds, 15 sec. work, 45 sec. rest. Run 2 miles

Wednesday: Total Body

Military Press: 3,3,3+ (70%, 80%, 90%)
(On the last set, perform as many reps as possible but don't go to failure)

Squats: 3,3,3+ (70%, 80%, 90%)
(On the last set, perform as many reps as possible but don't go to failure)

Aux. Circuit

1. Power Pulls from the floor: 3
2. Kettlebell Swings: 20
3. Dips: 20
4. Walking Lunges: 20 yds
5. Dumbbell Curls: 10
6. Wt. Roman Chair Sit ups: 10

Perform 3 Rounds

Thursday: Dynamic Warm-Ups; Run 12 sets of hills or steps. 30 yd. distance. Run 2 miles

Friday: Super Circuit

30/30: perform 4 round of each exercise then run your 1/4. Perform the next series of exercises then run a 1/4. Continue until complete.

1. Prowler Sprints:
RUN 1/4 MILE
2. Push-Ups on Kettlebells:
RUN 1/4 MILE
3. Renegade Rows:
RUN 1/4 MILE
4. Pull-Ups:
RUN 1/4 MILE

Saturday: 5 Mile Run

Sunday: Rest and go to church

Post Comments and send me emails at scott@pro-performance.net

Remember, NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless!

Ranger Workout of the Week

2009-04-26T20:11:00.004-04:00

We are beginning a new cycle. Add 5 lbs to your upper body lifts, bench press and military press max and 10 lbs. to your squat and dead lift max. Perform a dynamic warm-up prior to training and a static stretch post workout. Here we go!

Monday: Total Body

Bench Press: 5,5,5+ (65%, 75%, 85%)
(On the last set, perform as many reps as possible but don't go to failure)

Squats: 5,5,5+ (65%, 75%, 85%)
(On the last set, perform as many reps as possible but don't go to failure)

Aux. Circuit

1. Pull-Ups: 10
2. Good Mornings: 10
3. Dumbbell Bench Press: 10
4. Wt. Pistol Squats: 5 ea.
5. Triceps Extension: 10
6. Straight Leg Hanging Leg Raises: 10

Perform 3 rounds of the circuit

Tuesday: Dynamic warm-up; Prowler Sprints: 20 rounds, 15 sec. work, 45 sec. rest. Run 2 miles

Wednesday: Total Body

Military Press: 5,5,5+ (65%, 75%, 85%)
(On the last set, perform as many reps as possible but don't go to failure)

Squats: 5,5,5+ (65%, 75%, 85%)
(On the last set, perform as many reps as possible but don't go to failure)

Aux. Circuit

1. Power Pulls: 5
2. Kettlebell Swings: 20
3. Dips: 20
4. Walking Lunges: 20 yds
5. Dumbbell Curls: 10
6. Wt. Roman Chair Sit ups: 10

Perform 3 Rounds

Thursday: Dynamic Warm-Ups; Run 10 sets of hills or steps. 30 yd. distance. run 2 miles

Friday: Super Circuit

30/30: perform 4 round of each exercise then run your 1/4. Perform the next series of exercises then run a 1/4. Continue until complete.

1. Push Press Squats:
RUN 1/4 MILE
2. Power Pull:
RUN 1/4 MILE
3. Push-Ups:
RUN 1/4 MILE
4. Pull-Ups:
RUN 1/4 MILE

Saturday: 5 Mile Run

Sunday: Rest and go to church

Post Comments and send me emails at scott@pro-performance.net

Remember, NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless!

Ranger workout of the Week

2009-04-19T11:15:00.003-04:00

We are in week 4 of this cycle. This is a deload week The template will be the same as last week. Refer to week 1 workout if you have questions about the program. Now here is the workout.

Perform your dynamic warm up prior to training and a static stretch after.

Monday: Total Body

Bench Press: 5,5,5 (40%, 50%, 60%)

Squats: 5,5,5 (40%, 50%, 60%)

Aux. Circuit

1. Pull-Ups: 10
2. Glute-Ham Raise: 10
3. Dips: 10
4. Pistol Squats: 10 ea.
5. Ring Push-Ups: 10
6. Get Up Sit-Ups: 10

Perform 2 rounds of the circuit

Tuesday: Dynamic warm-up; Run 1 mile, 20 rounds of Prowler sprints, 15 sec. work, 45 sec. rest. Run 1 mile

Wednesday: Total Body

Military Press: 5,5,5 (40%, 50%, 60%)

Squats: 5,5,5 (40%, 50%, 60%)

Aux. Circuit

1. Pull-Ups: 10
2. Glute-Ham Raise: 10
3. Dips: 10
4. Pistol Squats: 10 ea.
5. Ring Push-Ups: 10
6. Get Up Sit-Ups: 10

Perform 2 Rounds

Thursday: Dynamic Warm-Ups; Run 1 mile, perform 20 sets of hill sprints, rest as you walk down the hill, run 1 mile

Friday: Super Circuit

1. Push-Ups on Kettlebells: 20 reps
2. Renegade Rows: 5 reps each arm
3. Walking Lunges: 20 yards, 1 kettlebell
4. Run 1/4 mile
5. Pull-Ups: 20 reps
6. Prowler Sprint: 40 yards, 20,high handles, 20 low handles
7. Kettlebell Swings: 20 reps
8. Backward Sled Pull: 40 yards
9. Double Kettlebell Cleans: 10 reps

Use heavy Kettlebells!

Perform 4 rounds and record time. Send me your results!

Saturday: 5 Mile Run

Sunday: Rest and go to church

Post Comments and send me emails at scott@pro-performance.net

Remember, NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless!

The Most Dedicated Ever, Part 2

2009-04-17T09:52:00.003-04:00

On May 13th, 2008 I wrote an article about Josh Hines, my middle child and youngest son. It was about his life as an athlete and a person through his elementary, middle and high school years. I also wrote about his freshman year at Mississippi State and the trials he faced during that year. Today I’m writing the rest of the story.

Josh returned to MSU his sophomore year as a student, not a student athlete. His attitude was upbeat and positive as it always it. He and I spoke on a weekly basis. Our conversations were less about football and more about school and working out. He did mention football from time to time. Josh invited me to come watch a game one weekend and I accepted the invitation as any dad would. Upon my arrival, we ate, one of Josh’s favorite pass times, discussed school, his activities, church and of course, working out. As we prepared for the afternoon game, I noticed Josh’s demeanor change. He was quite and kind of stayed to himself. This is very out of character for him. I asked him what was wrong and got the standard answer. Nothing dad, It’s all good. We left the game a half time and went to eat again. I ask Josh if he missed football and he answered, “of course I do, but I’m glad I’m not playing”. The conversation ended with that statement.

Fast forward several months. I received a call from Josh one afternoon. What he said next was a shock! “Dad, I want to come home and go to Shorter and play football” He told me he had been running from football and the situation that had happened to him. He had never been told that he couldn’t be a part of something that he so badly wanted to be a part of. He told me his confidence had been shaken and was unsure of his ability and had run from the situation instead of hitting it head on. He told me football isn’t life for him, but he is a football player and needs to be playing somewhere. I ask him if he had prayed about it and he assured me this is what God wanted him to do. He said, “Dad, can you make this happen for me”? I assured him I could.

I was happy, over whelmed and about to explode with excitement. I got on the phone with the head coach of Shorted College, Phil Jones and set up a meeting. Shorter had recruited Josh out of high school so they knew who he was. Long story short, Josh transferred to Shorter Jan. of 2009, went through winter conditioning and spring practice with the team. He is looking forward to the fall, getting his education at Shorter Collage and playing in front of his home town. God has big plans for Josh.

Currently Josh is going to school, working, working out with the team, and of course, training with his dad. Josh is still my hero!

Ranger Workout of the Week

2009-04-12T07:30:00.003-04:00

We are in week 3 of this cycle. The template will be the same as last week. Refer to week 1 workout if you have questions about the program. Now here is the workout.

Perform your dynamic warm up prior to training and a static stretch after.

Monday: Total Body

Bench Press: 5,3,1+ (75%, 85%, 95%)
(On the last set, perform as many reps as possible but don't go to failure)

Squats: 5,3,1+ (75%, 85%, 95%)
(On the last set, perform as many reps as possible but don't go to failure)

Aux. Circuit

1. Pull-Ups: 10
2. Leg Curl: 10
3. Dumbbell Bench Press: 10
4. Reverse Lunges: 10 ea.
5. Triceps Push Down: 10
6. Straight Leg Hanging Leg Raises: 10

Perform 3 rounds of the circuit

Tuesday: Dynamic warm-up; Run 1 mile, 20 rounds of Prowler sprints, 15 sec. work, 45 sec. rest. Run 1 mile

Wednesday: Total Body

Military Press: 5,3,1+ (75%, 85%, 95%)
(On the last set, perform as many reps as possible but don't go to failure)

Squats: 5,3,1+ (75%, 85%, 95%)
(On the last set, perform as many reps as possible but don't go to failure)

Aux. Circuit

1. Double Kettlebell Cleans: 10
2. Pull-Ups: 10
3. Dips: 15
4. Walking Lunges: 20 yds
5. Dumbbell Curls: 10
6. Wt. Roman Chair Sit ups: 10

Perform 3 Rounds

Thursday: Dynamic Warm-Ups; Run 1 mile, perform 20 sets of hill sprints, rest as you walk down the hill, run 1 mile

Friday: Super Circuit

1. Push Press Squats: 5 reps
2. Power Pulls from the ground: 5 reps
3. Push-Ups on Kettlebells: 10 reps
4. Renegade Rows: 5 reps ea arm
5. Run 1/4 mile
6. Prowler sprint, high handles 20 yds., low handles 20 yds.
7. Pull-Ups: 10 reps
8. Backward Sled Pull: 40 yards
9. Tire Flip: 5 flips

Use heavy Kettlebells!

Perform 4 rounds and record time. Send me your results!

Saturday: 5 Mile Run

Sunday: Rest and go to church

Post Comments and send me emails at scott@pro-performance.net

Remember, NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless!

Ranger Workout of the Week

2009-04-05T11:28:00.003-04:00

We are in week 2 of this cycle. The template will be the same as last week. Refer to last weeks workout if you have questions about the program. I would like to think Col. McMillian, Maj. Montz and Cpt. Barringer for having me down at Ft. Benning to work with the Rangers. I is always a pleasure and an honor. Now here is the workout.

Perform your dynamic warm up prior to training and a static stretch after.

Monday: Total Body

Bench Press: 3,3,3+ (70%, 80%, 90%)
(On the last set, perform as many reps as possible but don't go to failure)

Squats: 3,3,3+ (70%, 80%, 90%)
(On the last set, perform as many reps as possible but don't go to failure)

Aux. Circuit

1. Pull-Ups: 10
2. Glute-Ham Raise: 10
3. Dumbbell Bench Press: 10
4. Pistol Squats: 10 ea.
5. Triceps Extension: 10
6. Straight Leg Hanging Leg Raises: 10

Perform 3 rounds of the circuit

Tuesday: Dynamic warm-up; Run 15 hills or 15 sets of steps at 40 yards.

Wednesday: Total Body

Military Press: 3,3,3+ (70%, 80%, 90%)
(On the last set, perform as many reps as possible but don't go to failure)

Squats: 3,3,3+ (70%, 80%, 90%)
(On the last set, perform as many reps as possible but don't go to failure)

Aux. Circuit

1. Power Shrugs: 20
2. Kettlebell Swings: 20
3. Dips: 15
4. Walking Lunges: 20 yds
5. Dumbbell Curls: 10
6. Wt. Roman Chair Sit ups: 10

Perform 3 Rounds

Thursday: Dynamic Warm-Ups; Prowler Sprints: Perform 15 sets at 25 yards

Friday: Super Circuit

1. Push Press Squats: 10 reps
2. Power Pulls from the ground: 10 reps
3. Push-Ups on Kettlebells: 10 reps
4. Renegade Rows: 10 reps
5. Hand 2 Hand Swings: 20 reps
6. Pull-Ups: 10 reps
7. Run 1/4 mile

Perform 4 rounds and record time. Send me your results!

Saturday: 5 Mile Run

Sunday: Rest and go to church

Post Comments and send me emails at scott@pro-performance.net

Remember, NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless!

Ranger Workout of the Week

2009-03-29T07:52:00.003-04:00

This week we are starting on a strength cycle. Part of this program is based on Jim Wendler's 5,3,1 program. I want to give credit where credit is due. OK, last week I told you to find a projected max for bench, squat, military press and dead lift. Now, subtract 10% from that max. (X .9)This is your training max. It may seem light, but don't deviate from the training max. Our weekly template will look like this. Monday, bench and squat, Wed. military press and dead lift and Friday, super circuit. On Tues. we will run hills or steps, Thurs. prowler push or sprints and Sat. long run or march. We'll take Sun off as usual.

Perform your dynamic warm up prior to training and a static stretch after.

Monday: Total Body

Bench Press: 5,5,5+ (65%, 75%, 85%)
(On the last set, perform as many reps as possible but don't go to failure)

Squats: 5,5,5+ (65%, 75%, 85%)
(On the last set, perform as many reps as possible but don't go to failure)

Aux. Circuit

1. Pull-Ups: 10
2. Glute-Ham Raise: 10
3. Dumbbell Bench Press: 10
4. Pistol Squats: 10 ea.
5. Triceps Extension: 10
6. Straight Leg Hanging Leg Raises: 10

Perform 3 rounds of the circuit

Tuesday: Dynamic warm-up; Run 10 hills or 10 sets of steps at 40 yards.

Wednesday: Total Body

Military Press: 5,5,5+ (65%, 75%, 85%)
(On the last set, perform as many reps as possible but don't go to failure)

Squats: 5,5,5+ (65%, 75%, 85%)
(On the last set, perform as many reps as possible but don't go to failure)

Aux. Circuit

1. Power Shrugs: 20
2. Kettlebell Swings: 20
3. Dips: 15
4. Walking Lunges: 20 yds
5. Dumbbell Curls: 10
6. Wt. Roman Chair Sit ups: 10

Perform 3 Rounds

Thursday: Dynamic Warm-Ups; Prowler Sprints: Perform 10 sets at 25 yards

Friday: Super Circuit

TABATA
(Perform 8 rounds then move to the next prescribed exercise)

1. Push Press Squats:
RUN 1/4 MILE
2. Power Pull:
RUN 1/4 MILE
3. Push-Ups
RUN 1/4 MILE
4. Pull-Ups
RUN 1/4 MILE
5. Floor Wipers/Get Up Sit-Ups

Saturday: 5 Mile Run

Sunday: Rest and go to church

Post Comments and send me emails at scott@pro-performance.net

Remember, NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless!

Ranger Workout of the Week

2009-03-22T22:59:00.004-04:00

This week we will deload and next week begin a strength cycle. I would like you to find a max for the squat, bench press, dead lift and military press. Find a weight for each lift that you can perform for 3 reps and perform as many reps as possible. Multiply the weight of each lift by the reps x .0333 plus the weight and that will give you your projected max. (weight x reps x .0333 + weight = projected max) I'll explain the program next week.

Now her is this weeks workout. Make sure to perform a dynamic warm up prior to training and a static stretch after.

Monday: Upper body

Bench Press: 3x5
Pull-Ups: 3x10
Dips: 3x10
Dumbbell Rows: 3x10
Triceps Push Downs: 3x10
Dumbbell Curls: 3x10

Tuesday: Run 5 miles

Wednesday: Lower Body

Squats: 3x5
Leg Curl: 3x10
Pistol: 2x5 ea
Alternating Lunges: 2x5 ea
Hanging Leg Raises: 2x20

Thursday: Run 5 miles

Friday: Total Body

Body Weight Squats: 20
Pull-Ups: 10
Push Ups: 20
Kettlebells Swings: 20

Perform 3 rounds

Saturday: Run 5 miles

Sunday: Rest and go to church

Ranger Workout of the Week

2009-03-15T10:43:00.003-04:00

This week we will test. It won't be a normal strength test. This is the Body Weight Challenge. We will test one lift per day for a total of 5 lifts. You will need to take Saturday and Sunday off. Perform a dynamic warm up prior to each test and a static stretch after. Good luck and please email me your results. I'm collecting data.

Monday: Bench Press

Load your body weight on the bar (ex. if you weigh 200 lbs. put 200 lbs. on the bar) and perform as many reps as possible to failure. Touch and go is allowed. Keep your butt on the bench and no excessive bouncing. You must lock out all reps. No half reps. Make sure to have a spotter.

Tuesday: Squats

Load your body weight on the bar and perform as many reps as possible to failure. Make sure to have a back spot as well as side spotters. You MUST go below parallel on each rep or the rep WILL NOT count. Stand up to full extension on each rep.

Wednesday: Pull-Ups
Take 20% of your body weight and put it in an Xvest. Perform as many pull-ups as possible to failure. Arms must be fully extended at the bottom and your chin must be above the bar at the top for the rep to count. Kipping is allowed.

Thursday: Military Press

Take 80% of your body weight and load it on the bar. Perform as many strict standing military presses as possible. The bar must come down and touch the shoulders each rep and elbows must be locked out at the top of each rep. Keep your knees locked through out the test. Make sure to squeeze your glutes and core.

Friday: Dead Lift

Load the bar with your body weight. Perform as many reps as possible until failure. Straps are not allowed. You must fully extend your hips at the top as well as lock your legs. The weight must touch the floor on each reps as well. Do not bounce the weight off of the floor.

Saturday:: OFF

Sunday: OFF Church

Have fun and please let me know your results.
scott@pro-performance.net

This is what I need.

Name: Can be just 1st name if you want
Age:
Height:
Weight:
Reps for each lift.

Thanks, have fun and remember, NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless!

Ranger Workout of the Week

2009-03-08T10:21:00.002-04:00

This week we are changing thing up. We'll call this a re-load week. It's definitely not a deload week. We will train Monday, Wednesday and Friday. Use Tuesday and Thursday to swim. Saturday can be a medium distance run at an easy pace. Take Sunday off as usual. Always perform a dynamic warm-up prior to training and a post workout static stretch. Here we go! Good Luke!

Monday: You will need to find a hill or steps, 50 yards long. I will have a video of us performing this workout on this blog this week. At the bottom of the hill or steps, perform 5 push press squats, 5 alternating renegade rows, 10 push-ups and 5 power pulls. Sprint to the top of the hill or step then walk down. Repeat for 5 rounds. Use heavy kettlebells.

Wednesday: Tabata for 10 rounds for each exercise:

1. Dead Lift with your body weight on the bar:

2. Dumbbell Bench Press with 1/2 your body wt. Ex. If you weigh 240, use 60 lb. dumbbells.

3. Alternating Renegade Rows with 1/2 your body wt.

4. Band Push downs

5. Band Curls

6. Band Lateral Raises

Friday: Tabata for 10 rounds for each exercise

1. Prowler or Bag Push Sprints
Run 1/4 mile
2. Double Cleans: Use 1/2 your body weight
Run 1/4 mile
3. Push-Ups on Kettlebells
Run 1/4 mile
4. Pull-Ups
Run 1/4 mile

Mountain Climbers

Alternate Floor wipers and Get Up Sit-Ups

Let me know how the workouts went. Please leave comments. Thanks!

Ranger Workout of the Week

2009-03-01T14:46:00.004-05:00

We are in week 4 of our strength phase. Perform a dynamic warm-up pre workout and a static stretch post workout.

Monday: Upper Body

1. Dumbbell Bench Press: 7,5,3
2. Dumbbell Rows: 10,10,10
3. Band Flys: 30,30,30
4. Band Reverse flys: 30,30,30
5. Kettlebell See Saw Press: 10,10,10
6. Band Lateral Raise: 30,30,30
7. Bar Push-Ups: 30,30,30
8. Dumbbell Curls: 10,10,10
9. Rope Push-downs: 10,10,10
10. Band Curls: 30,30,30

Perform 3 rounds with little or no rest.

Tuesday: Power Day: Perform dynamic warm-up. Perform drop squat to vertical jump to 50 yard sprint. Perform 10 rounds with 3 min. rest between sets. Make sure to static stretch post workout.

Wednesday: Leg Day

1. Trap Bar Dead Lift: 5,3,2
2. Glute-Ham Raise: 10,10,10
3. Pistol Squats: 10,10,10
4. Leg Extensions: 10,10,10
5. Walking Lunges: 20 yards
6. Kettlebell Swings: 20,20,20
7. Standing Calf: 50,50,50
8. Seated Calf: 25,25,25
9. Weighted Sit-Ups: 20,20,20
10. Weighted Seated Twists: 20,20,20

Perform 3 rounds with little or no rest:

Thursday: Interval Day: Perform dynamic warm-up. Perform 1/4 mile intervals. Ex. Run a 1/4 at 90% then jog a 1/4. Perform 3 miles. Make sure to static stretch post workout.

Friday: Total Body

30/30 5 Rounds per exercise

1. Push Press Squats:
Run a 1/4 under 2:00 min.
2. Renegade Rows:
Run a 1/4 under 2:00 min.
3. Push-Ups on Kettlebells
Run a 1/4 under 2:00 min.
4. Double Cleans
Run a 1/4 under 2:00 min.

Pull-Ups/Mtn. Climbers 30/30 NO REST

Saturday: Run a hard 5 miles

Sunday: Rest and go to church!

Ranger Workout of the Week

2009-02-22T13:27:00.004-05:00

We are in week 3 of a 4 week strength cycle. Always perform a dynamic warm-up prior to training and a static static stretch post workout.

Monday: Upper Body

1. Floor Press: 5,3,2
2. T-bar Row: 5,5,5
3. Decline Bench Press: 7,5,3
4. Lat Pulls: 5,5,5
5. Double Kettlebell Overhead Press: 5,3,2
6. Barbell Shrugs: 10,10,10
7. Barbell Triceps Extensions: 8,8,8
8. Barbell Curls: 10,10,10
9. Triceps Push downs: 10,10,10
10. Dumbbell Curls: 10,10,10

Perform in circuit fashion with little or no rest.

Tuesday: Run 3-5 miles

Wednesday: Lower Body

1. Squats W/Chains: 5,3,2
2. Glute-Ham Raise W/Bands: 7,7,7
3. Weighted Pistol Squats: 2,2,2
4. Leg Curls: 10,10,10
5. Kettlebell Front Squats: 10,10,10
6. Kettlebell Swings W/Band: 10,10,10
7. Standing Calf: 25,25,25
8. Seated Calf: 50,50,50
9. Roman Chair Sit-Ups: 20,20,20
10. Hanging Leg Raises: 20,20,20

Perform in circuit fashion with little or no rest.

Thursday: Run 3-5 miles

Friday: Total Body

BAG PUSH SPRINTS: 15/15 10 SETS
RUN ¼ MILE
PUSH PRESS SQUATS: 15/15 10 SETS
RUN ¼ MILE
POWER PULLS: 15/15 10 SETS
RUN ¼ MILE
PULL-UPS/RENEGADE ROWS/PUSH-UPS: 15/15/15 NO REST 10 SETS
RUN ¼ MILE

15/15: Perform 15 sec. of work and rest for 15 sec.

Saturday: 12 mile March

Sunday: Rest and go to church

Ranger Workout of the Week

2009-02-15T14:22:00.005-05:00

Week 2 of a 4 week strength phase. Always perform a dynamic warm-up prior to training and a static stretch afterwards. Here we go!

Monday: Upper Body

1. Dumbbell Bench Press: 7,5,3
2. Dumbbell Rows: 10,10,10
3. Cable Crossovers: 10,10,10
4. Cable Reverse Flys: 20,20,20
5. Kettlebell See Saw Press: 10,10,10
6. Cable Lateral Raise: 20,20,20
7. Bench Press Push-Ups: 20,20,20
8. Dumbbell Curls: 10,10,10
9. Triceps Push Downs: 10,10,10
10. Cable Curls: 10,10,10

Perform in circuit fashion with little or no rest. Don't go to failure and no forced reps.

Tuesday: Speed and Agility Day; Set up 4 cones in a 50 yard square. Sprint 50 yards, lateral shuffle 50 yards, skip 50 yards and walk 50 yards. repeat for 10 sets. You may change exercises at any time.

Wednesday: Lower Body

1. Straight Bar Dead Lift: 7,5,3
2. Glute-Ham Raise: 10,10,10
3. Pistol Squats: 10,10,10
4. Leg Extensions: 10,10,10
5. Walking Lunges: 20 yards
6. Kettlebell Swings: 10,10,10
7. Standing Calf: 50,50,50
8. Seated Calf: 25,25,25
9. Weighted Sit-Ups: 20,20,20
10. Weighted Seated Twists: 10,10,10 each side

Perform in circuit fashion with little or no rest. Don't go to failure and no forced reps.

Thursday: Power Run Day: Perform step or hills on this day. 10 sets of 50 yards. Rest a 4/1 work/rest ratio. Ex. 15 sec. run. 1 min. rest

Friday: Total Body

30/30 3 SETS

1. FRONT SQUATS
2. DOUBLE CLEANS
3. PUSH-UPS
4. RENEGADE ROWS
5. PUSH-UPS

2 MIN. REST

15/15 4 SETS

1. BAG PUSH SPRINTS
2. MOUNTAIN CLIMBERS
3. BURPEES
4. ROPE CLIMB
5. TIRE FLIP
6. SPLIT JUMPS

2 MIN. REST

30 SEC. NO REST: 2 ROUNDS

1. HANGING LEG RAISES
2. PLANK
3. HANGING LEG RAISES
4. PLANK
5. HANGING LEG RAISES
6. PLANK

Saturday: Run 5 miles

Sunday: Rest and go to church

Send comments to scott@pro-performance.net

Ranger Workout of the Week

2009-02-08T06:40:00.003-05:00

We are starting a 4 week strength phase. We will still train in a circuit fashion but focus on lower reps and heavier weight. Always perform a dynamic warm up prior to training and a static stretch after. Let's have a great week!

Monday: Upper Body

1. Bench Press W/Chains: 7,5,3
2. T-Bar Rows: 5,5,5
3. Decline Dumbbell Bench Press: 7,5,3
4. Dumbbell Rows: 8,8,8
5. Kettlebell Double Overhead Press: 7,5,3
6. Lateral Raise; 10,10,10
7. Barbell Triceps Extension: 8,8,8
8. Barbell Curls: 10,10,10
9. Triceps Push Downs: 10,10,10
10. Dumbbell Curls: 10,10,10

Perform 3 rounds with as little rest as possible. Do not go to failure and no forced reps.

Tuesday: Speed and agility day: Set up 10 cones in a zig zag pattern in a 50 yard area. Start at cone one. Sprint to cone 2 and perform 1 burpee, then to cone 3, 1 burpee on so on until you complete the course. When you reach cone 10, bear crawl back to the start. Perform 5 rounds.

Wednesday: Lower Body

1. Squats W/Chains: 7,5,3
2. Glute-Ham Raise W/Bands: 10,10,10
3. Weighted Pistol Squats: 4,3,2
4. Leg Curl: 10,10,10
5. Kettlebell Front Squats: 7,5,3
6. Kettlebell Swings W/Bands: 10,10,10
7. Standing Calf Raise: 50,50,50
8. Seated Calf Raise: 25,25,25
9. Roman Chair Sit-Ups: 20,20,20
10. Hanging Leg Raises: 20,20,20

Perform 3 rounds with as little rest as possible. Do not go to failure and no forced reps.

Thursday: Interval Day Today we will perform sprint intervals. If possible, perform these on a track. Sprint the straights and jog the curves for 1 mile. Walk one lap to recover. Sprint the curves and job the straights for 1 mile. Walk one lap to recover. On the straights, sprint 50m, walk 50m and job the curves. Perform 1/2 mile in this fashion.

Friday: Total Body

30/30 3 rounds

1. Push Press Squats
2. Power Pull
3. Push-Ups
4. Renegade Rows
5. Push-Ups

Tabata 20/10 4 rounds

1. Bag Push or Prowler Sprints
2. Pull-Ups
3. Tire Flip
4. Burpees
5. Rope Climb
6. Tire Flip

30 sec. continuous: 6 rounds

Hanging Leg Raise
Planks

Saturday: Run 5 miles

Sunday: Got to church and rest

Email me with comments at scott@pro-performance.net

Ranger Workout of the Week

2009-02-03T16:17:00.006-05:00

First of all, let me apologize for not having the Ranger workout of the week posted on Sunday night. My Grandfather passed away Thursday and the services were this weekend. I got to spend time with family which was nice and all the Hines' men that are left were there. Please excuse the delay. No Excuses, right! Here we go! We are in week 4 of a hypertrophy phase. Always perform a dynamic warm up prior to training and a static stretch after.

Monday: Upper Body

1. Dumbbell Bench Press: 10,7,5
2. 1 Arm T-Bar Row:10,10,10
3. Dumbbell Flys: 10,10,10
4. Dumbbell Reverse Flys: 10,10,10
5. Kettlebell See Saw Press: 10,10,10
6. Dumbbell Lateral Raise: 10,10,10
7. Triceps Extension: 10,10,10
8. Hammer Curls: 10,10,10
9. Triceps Pushdowns: 10,10,10
10. Dumbbell Curls: 10,10,10

Perform 3 circuits with as little rest as possible. Get all reps. Don't go to failure and no forced reps.

Tuesday: Speed Day After a dynamic warm up, 100m sprints at 90% with 3 min. rest During the rest period, perform sit-ups and push-ups.

Wednesday: Lower Body

1. Trap Bar Dead Lift: 10,7,5
2. Glute-Ham Raise: 10,10,10
3. Pistol Squats: 10,10,10
4. Leg Extension: 10,10,10
5. Walking Lunge Pass Thru: 20 yards
6. Kettlebell Swings: 10,10,10
7. Standing Calf: 50,50,50
8. Seated Calf: 25,25,25
9. Weighted Sit-Ups: 20,20,20
10. Land Mine: 20,20,20

Perform 3 rounds with as little rest as possible. Get all reps. Don't go to failure and no forced reps.

Thursday: 400m intervals; Run 400m and walk 400m at a fast pace. Repeat for 6-8 rounds

Friday: Total Body

30/30 3 Rounds

1. Push Press Squat
2. Renegade Rows
3. Push-Ups
4. Power Pulls
5. Mtn. Climbers

1 min. rest

15/15 3 Rounds

1. Bag or Prowler Push Sprints
2. Pull-Ups
3. Tire Flip
4. Rope Climb
5. Kettlebell Swings

1 min. rest

15 sec. continuous for 3 rounds

1. Hanging Leg Raises
2. Get Up Sit-Ups
3. Floor wipers
4. Bicycles
5. Crunches
6. Plank

Saturday: 12 mile march

Sunday: Go to church and rest

Ranger Workout of the Week

2009-01-25T06:11:00.003-05:00

We are in week 3 of our hypertrophy phase. This week wee will reduce our reps on some of the exercises and keep them high on most. Over the next 2 weeks, we will transition into a strength phase. Remember to always perform a dynamic warm up prior to training and a static stretch after. Here we go!

Monday: Upper Body

1. Bench Press W/Chains: 10,7,5
2. T-bar Row: 8,8,8
3. Dumbbell Bench Press: 10,7,5
4. Dumbbell Rows: 8,8,8
5. Double KB Overhead Press: 10,7,5
6. Up-Right Row W/Bands: 8,8,8
7. Triceps Extension: 8,8,8
8. Barbell Curls: 10,10,10
9. Triceps Push Downs: 10,10,10
10. Dumbbell Curls: 10,10,10

Perform 3 rounds in circuit fashion with little or no rest between sets.

Tuesday: Speed and Agility

Zig Zag cone run for 50m. 5 sets
Ladder sprints at 10m intervals: 5 sets

Wednesday: Lower Body

1. Squats W/Chains: 10,7,5
2. Glute Ham Raise W/Bands: 10,10,10
3. Weighted Pistol Squats: 10,7,5
4. Leg Curls: 10,10,10
5. Kettlebell Front Squats: 10,7,5
6. Kettlebell Swings W/Bands: 10,10,10
7. Standing Calf Raise: 25,25,25
8. Seated calf Raise: 50,50,50
9. Roman Chair Sit-Ups: 20,20,20
10. Hanging Leg Raise: 20,20,20

Perform 3 rounds in circuit fashion with little or no rest between sets.

Thursday: Interval Runs; Perform 3 miles of 400m intervals. Run 400m at a fast pace then jog 400m. Repeat for 3 miles.

Friday: Total Body Circuit

1. KETTLEBELL SWINGS/ISO HOLD SQUAT TABATA
2 min. rest
2. RENEGADE ROW/ISO HOLD TOP/MTN. CLIMBERS/REST 30/30/30/30

3. PUSH-UPS ON KETTLEBELLS/ISO HOLD BOTTOM/BURPEE/REST 30/30/30/30
Perform 3 rounds

4. BAG PUSH SPRINTS 30/30
5. PULL-UPS 30/30
6. WALKING LUNGES 30/30
Perform 3 rounds

7. GET UP SIT-UPS 30/30/30/30
8. FLOOR WIPERS
9. CRUNCHES
10. PLANK

Saturday: Run 5 miles

Sunday: Rest and Go to Church

Send comments to scott@pro-performance.net

Ranger Workout of the Week

2009-01-18T09:04:00.003-05:00

We are in week 2 of a hypertrophy phase. We will begin each workout with a dynamic warm up and end with a static stretch. Here we go:

Monday: Upper Body

1. Dumbbell Bench Press: 10 reps
2. Dumbbell Rows: 10 reps
3. Dumbbell chest Flys: 10 reps
4. Bent Over Raise: 10 reps
5. Kettlebell Overhead See Saw Press: 10 reps
6. Lateral Raise: 10 Reps
7. Triceps Extension: 10 reps
8. Barbell Curls: 10 reps
9. Triceps Push downs: 10 reps
10. Dumbbell Curls: 10 reps

Perform 3 rounds with as little rest as possible. Complete all reps, don't go to failure and no forced reps.

Tuesday: Speed Day! Perform dynamic warm-up. Perform running mechanics drills.
Perform 10, 100m sprints at 85-90% with full rest between sprints.

Wednesday: Lower Body

1. Straight Bar Dead Lift: 10 reps
2. Glute-Ham Raise: 10 reps
3. Pistol Squats: 10 reps
4. Leg Extensions: 10 reps
5. Walking Lunges: 20 yards
6. Kettlebell Swings: 10 reps
7. Standing Calf Raise: 50 reps
8. Seated Calf Raise: 25 reps
9. Weighted Sit-Ups: 20 reps
10. Weighted Seated Twists: 20 reps

Perform 3 rounds with as little rest as possible. Complete all reps, don't go to failure and no forced reps.

Thursday: Interval Day! Perform dynamic warm up. Sprint for 30 sec. jog for 90 sec. Do this for 30 min. Have fun!

Friday: Work Capacity

Kettlebell Swings/Iso Squat Hold: 20 sec. work/10 sec. rest for 8 rounds

2 min. rest

Renegade Rows: 30 sec.
Iso Hold Top: 30 sec.
Mountain Climbers: 30 sec.
Rest 30 sec.
Push-Ups on KB's: 30 sec.
Iso Hold Bottom: 30 sec.
Burpees: 30 sec.
Rest: 30 sec.

Perform 3 rounds

Bag Push or Prowler Sprints: 30 sec.
30 sec. rest
Pull-Ups: 30 sec.
30 sec. rest
Walking Lunges: 30 sec.
30 sec. rest

Perform 3 rounds

Get-Up Sit-Ups: 30 sec.
Floor Wipers: 30 sec.
Crunches: 30 sec.
Prone Plank:30 sec.

Perform 3 rounds with no rest

Saturday: Run 5-7 miles

Sunday: Rest and go to church!

Train hard and smart and God Bless!
www.pro-performance.net
www.highschoolstrengthandspeed.com

Economics

2009-01-12T07:33:00.006-05:00

As we all know, money is tight and times are tough. Tougher for some than others. I have noticed that fast food chains are tacking advantage of these tough time with marketing and advertising. Wendy's and McDonald's come to mind. I saw ads this weekend for both chains. Wendy's is advertising their .99 value meal and a $3.99 meal. McDonald's is advertising their double cheeseburger meal for $3.99, I think. Actually, the price doesn't matter. These meals are a good value if you are speaking of filling up your gut and don't care what you put in your body. If you make a habit of eating this crap, you will pay in the long run and it will be a lot more than $3.99 Lets take a closer look at Wendy's and McDonald's.

McDonald's Double Cheeseburger Meal
Dbl CB:
440 cal
23g fat
1150mg sod
34g carbs
2g fiber
7g sugar
25g protein

Regular Fries
380 cal
19g fat
270mg sod
48 carbs
0g sugar
5g fiber
4g protein

Diet Coke
0 anything, you drink a diet coke to counter act the rest of this crap. haha!

Wendy's

Double Cheeseburger
700 cal
40g fat
1440mg sod
38 carbs
2g fiber
47g protein

Crispy Chicken Sandwich
330 cal
14g fat
680mg sod
48g carbs
2 g fiber
34g protein

OK, there you have it. You can save money now and put cheap crap in your body or you can pay a lot later to try to fix what YOU messed up!

If you want to fix this NOW, Pro Performance can help. Check out our web site for our training schedule and check out Pro Fit Nutrition.

www.pro-performance.net

Scott Hines Sr. EdM, C.S.C.S. RKC
scott@pro-performance.net

Ranger Workout of the Week

2009-01-11T15:58:00.003-05:00

This is the beginning of the 2009 training year. I am going to set the training schedule in 2 week training blocks. We are going to train hypertrophy in this 1st 2 week block. All workouts will be performed in circuit fashion. Each training session will begin with a dynamic warm-up and end with static stretching.

Monday: Upper Body

1. Bench Press: 10 reps
2. T-Bar Row: 10 reps
3. Incline DB Bench Press: 10 reps
4. Dumbbell Rows: 10 reps
5. Double Overhead Kettlebell Press: 10 reps
6. Kettlebell Up-Right Row W/green band: 10 reps
7. Triceps Extension: 10 reps
8. Hammer Curls: 10 reps
9. Triceps Push Downs: 10 reps
10. Cable Curls: 10 reps

Perform 3 rounds with little or no rest between exercises. Pick a weight you can perform 15 reps with and use that weight for each set. You want to get all of your reps. NO FORCED REPS AN DON'T GO TO FAILURE!

Tuesday: Set up an obstacle course and run through it 5 times. Take 5 min. rest between runs.

Wednesday: Lower Body

1. Squats: 10 reps
2. Glute-Ham Raise w/purple band: 10 reps
3. Weighted Pistol Box Squats: 10 reps
4. Leg Curls: 10 reps
5. Kettlebell Front Squats: 10 reps
7. Standing Calf Raise: 25 reps
8. Seated Calf Raise: 50 reps
9. Roman Chair sit-Ups: 20 reps
10 Hanging Leg Raises: 20 reps

Perform 3 rounds with little or no rest between exercises. Pick a weight you can perform 15 reps with and use that weight for each set. You want to get all of your reps. NO FORCED REPS AN DON'T GO TO FAILURE!

Thursday: 100 meter sprints. Perform meter yard sprints at 85-90%%. Use a 4/1 work rest ratio. Ex. If you run 100m in 15 sec., rest for 1 min. Perform 10 sprints.

Friday: Total Body

We will use the Tabata protocol for today's workout. There are 6 exercises. We will perform the 1st exercise, rest for 1 min., then the 2nd and so on until complete. The key to an effective is to give 100% on each set. Get your mind right. Each set will be as follows. Work for 20 sec. at 100% effort, rest for 10 sec. Repeat for 8 rounds. Rest 1 min. and move to the 2nd exercise.

1. Bag push or Prowler Push
2. Mountain Climbers
3. Push-Ups
4. Pull-Ups
5. Band Curls
6. Band Push Downs

Saturday: 5 mile hill run

Sunday: Rest/Church

If you would like a template of this workout, please send me an email at:
scott@pro-performance.net

Please sign up for our newsletter at: www.pro-performance.net and
www.highschoolstrengthandspeed.com

Remember, Train hard and smart and God Bless!

Ranger Workout of the Week

2009-01-04T16:05:00.006-05:00

This week we will deload. We have been working hard and heavy for 4 weeks. This week we will train but at a lower intensity. We will spend less time in the gym and decrease the intensity of our running. We will begin each training session with our dynamic warm up and end each session with static stretching. Next week we will start a hypertrophy phase. Here we go!

Monday: Total body

1. Squats: 10 reps at 70% of 1RM
2. Dumbbell Bench Press : 10 reps
3. Glute Ham Raise: 10 reps
4. Dumbbell Rows: 10 reps
5. Leg Curls: 10 reps
6. Lateral Raise: 10 reps
7. Dumbbell Curls: 10 reps
8. Triceps Push Downs: 10 reps
9. Hanging Leg Raises: 20 reps
10.Sit-Ups: 20 reps

Perform 2 Rounds

Tuesday: Run 5 miles

Wednesday: Total Body

1. Dead Lift: 10 reps with 70% of 1 RM
2. Bench Press: 10 reps with 70% of 1 RM
3. Glute Ham Raise: 10 reps
4. Pull-Ups: 10 reps
5. Leg Extension: 10 reps
6. Bent Over Raise: 10 reps
7. Machine Curls: 10 reps
8. Machine Triceps: 10 reps
9. Hanging Leg Raises: 20 reps
10.Get Up Sit-Ups: 20 reps

Perform 2 Rounds

Thursday: Run 5 miles

Friday: Total Body

Push Press Squats: 10 reps
Power Pulls: 10 reps
Push-Ups on Kettlebells: 20 reps
Renegade Rows: 10 reps each arm
Kettlebell Swings: 20 reps

Perform 1 Round

Saturday: Run 5 miles

Sunday: Rest and go to church

Let me know how the week went. Send me an email at scott@pro-performance.net

Sign up for our newsletter at www.pro-performance.net

Train hard and smart and God Bless!

Ranger Workout of the Week

2008-12-27T07:12:00.003-05:00

We are in week 4 of a 4 week strength phase. We will deload next week and then go into a hypertrophy phase for 4 weeks. We are adding a speed and agility component to our Tuesday and Thursday workouts. We will train on Monday, Wednesday and Friday in the weight room and or with weighted implements. Monday will be upper body, Wednesday will focus on lower body and Friday will be a total body work capacity workout. All training sessions will begin with a dynamic warm-up and end with a static stretch. All workouts will be performed in a circuit fashion with very little rest. Here we go!

Monday: Upper Body

1. Bench Press: 5,3,3
2. T-Bar Rows: 8,8,8
3. Incline Dumbbell Bench: 7,5,3
4. Dumbbell Rows: 8,8,8
5. Kettlebell Overhead Press: 5,3,3
6. Wt. Pull-Ups: 3,3,3
7. Triceps Extension: 8,8,8
8. Barbell Curls: 10,10,10
9. Triceps Push Downs: 8,8,8
10.Dumbbell Curls: 10,10,10

Perform in circuit fashion for 3 rounds. Go as heavy as possible but DO NOT go to failure or do forced reps.

Tuesday: Speed and Agility Day

Perform dynamic warm up. Set up 5 cones 10 yards apart in a straight line. Start at the 1st cone. Sprint to cone 2, drop down and do 1 burpee, get up and sprint back to cone 1. Sprint to cone 3, drop down and do 1 burpee, get up and sprint back to cone 1. Repeat until finished. Take 3-5 min. rest and repeat for 5 sets. Finish with a static stretch.

Wednesday: Legs

1. Power Pulls from the Hang: 4,3,3
2. Kettlebell Front Squats: 7,5,3
3. Glute-ham Raise: 10,10,10
4. Wt. Pistol Squats: 4,3,2
5. Reverse Lunges: 5,5,5
6. Kettlebell Swings: 10,10,10
7. Wt. Roman Chair Sit-ups: 10,10,10
8. Hanging Leg Raises: 20,20,20

Thursday: Speed Day

Perform dynamic warm up. Perform running mechanics drills. Sprint 10, 20 yard sprints at 85%. Sprint 10, 40 yard sprints at 85%. Sprint 5, 100 yard sprints at 85% Make sure you are fully recovered between sprints. Remember, this is speed training, not conditioning.

Friday: 30/30/30/30

1. Seated Bag Push/Ios Hold Squat/Bag Push Sprint/Rest
2. Push Press Squat/Renegade Row/Mountain Climbers/Rest
3. Power Pulls/Push-Ups/Iso Hold Bottom Push-Ups/Rest
4. Pull-Ups/Hanging Leg Raises/Burpees/Rest
5. Kettlebell Swings/Zercher Squats/Get Up Sit-Ups/Rest

Perform 3 rounds at 100% effort.

Saturday: Run 5 miles

Sunday: Rest and go to church

Make sure to sign up for out news letters at:
www.pro-performance.net
www.highschoolstrengthandspeed.com

Ranger Workout of the Week

2008-12-21T15:53:00.003-05:00

We are in week 3 of a 4 week strength phase. We are adding a speed and agility component to our Tuesday and Thursday workouts. We will train on Monday, Wednesday and Friday in the weight room and or with weighted implements. Monday will be upper body, Wednesday will focus on lower body and Friday will be a total body work capacity workout. All training sessions will begin with a dynamic warm-up and end with a static stretch. All workouts will be performed in a circuit fashion with very little rest. Here we go!

Monday: Upper Body

1. Incline Bench Press: 7,5,3
2. Seated Rows: 8,8,8
3. Decline Dumbbell Bench: 7,5,3
4. Dumbbell Rows: 8,8,8
5. Kettlebell Overhead Press: 7,5,3
6. Wt. Pull-Ups: 3,3,3
7. Dumbbell Triceps Extension: 8,8,8
8. Barbell Curls: 10,10,10
9. Triceps Push Downs: 8,8,8
10.Dumbbell Curls: 10,10,10

Perform in circuit fashion for 3 rounds. Go as heavy as possible but DO NOT go to failure or do forced reps.

Tuesday: Speed and Agility Day

Perform dynamic warm up. Set up 5 cones 10 yards apart in a straight line. Start at the 1st cone. Sprint to cone 2, drop down and do 5 push-ups, get up and sprint back to cone 1. Sprint to cone 3, drop down and do 5 push-ups, get up and sprint back to cone 1. Repeat until finished. Take 3-5 min. rest and repeat for 5 sets. Finish with a static stretch.

Wednesday: Legs

1. Power Pulls from the Floor: 5,4,3
2. Kettlebell Front Squats: 7,5,3
3. Glute-ham Raise: 10,10,10
4. Wt. Pistol Squats: 4,3,2
5. Walking Lunges: 20 yards
6. Kettlebell Swings: 10,10,10
7. Wt. Roman Chair Sit-ups: 10,10,10
8. Hanging Leg Raises: 20,20,20

Thursday: Speed Day

Perform dynamic warm up. Perform running mechanics drills. Sprint 10, 20 yard sprints at 85%. Sprint 10, 40 yard sprints at 85%. Sprint 5, 100 yard sprints at 85% Make sure you are fully recovered between sprints. Remember, this is speed training, not conditioning.

Friday: TABATA 20 sec. of work, 10 sec. of rest for 8 sets

1. Sled or Prowler Push
Rest 2 min.
2. Pull-ups
Rest 2 min.
3. Push-Ups
Rest 2 min.
4. Kettlebell Swings
Rest 2 min.
5. Bent Knee Sit-Ups

Perform all 8 sets per exercise, rest 2 min., then go to the 2nd exercise. Repeat until the workout is complete.
Saturday: Run 5 miles

Sunday: Rest and go to church

Make sure to sign up for out news letters at:
www.pro-performance.net
www.highschoolstrengthandspeed.com

Ranger Workout of the Week

2008-12-14T06:18:00.005-05:00

I had the privilege this past week of training 2 of the Rangers finest, Danny McMillian, LTC and Nick Barringer,CPT. They visited Pro Performance for a day to discuss our system of training and to exchange ideas and methods. They also got to experience our training first hand. The Friday workout is the workout they conquered. I want to thank them for taking time out of their schedule to visit us and I hope they learned as much from me as I learned from them. Rangers Lead the Way!

We are in week 2 of a 4 week strength phase. We are adding a speed and agility component to our Tuesday and Thursday workouts. We will train on Monday, Wednesday and Friday in the weight room and or with weighted implements. Monday will be upper body, Wednesday will focus on lower body and Friday will be a total body work capacity workout. All training sessions will begin with a dynamic warm-up and end with a static stretch. All workouts will be performed in a circuit fashion with very little rest. Here we go!

Monday: Upper Body

1. Bench Press: 7,5,3
2. T-Bar Rows: 8,8,8
3. Dumbbell Bench: 7,5,3
4. Dumbbell Rows: 8,8,8
5. Dumbbell Overhead Press: 7,5,3
6. Wt. Pull-Ups: 5,5,5
7. Triceps Extension: 8,8,8
8. Machine Curls: 10,10,10
9. Triceps Push Downs: 8,8,8
10. Dumbbell Curls: 10,10,10

Perform in circuit fashion for 3 rounds. Go as heavy as possible but DO NOT go to failure or do forced reps.

Tuesday: Speed and Agility Day

Perform dynamic warm up. Set up 10 cones in a zig zag pattern over a 100 yard field. Start at cone 1. Sprint to cone 2, hit the deck, get up and sprint to cone 3, hit the deck and repeat until you get to cone 10. Perform 5 sets of this. Take 3-5 min. rest between sets. Perform 5, 100 yard sprints at 80%. Static stretch

Wednesday: Legs

1. Power Pulls from the hang: 5,4,3
2. Squats: 7,5,3
3. Glute-ham Raise: 10,10,10
4. Wt. Pistol Squats: 4,3,2
5. Reverse Lunges: 5,5,5
6. Kettlebell Swings: 10,10,10
7. Wt. Roman Chair Sit-ups: 10,10,10
8. Hanging Leg Raises: 20,20,20

Thursday: Speed Day

Perform dynamic warm up. Perform running mechanics drills. Sprint 10, 50 yard sprints at 80%. Run 5, 100 yard sprints at 80%. Static stretch.

Friday: Total Body Work Capacity 30/30/30

1. Sled Push/Iso Squat Hold/Burpees/Rest
2. Renegade Rows/Push-Ups/Mountain Climbers/Rest
3. Pull-Ups/Iso Hold at Top Position/Hanging Leg Raises/Rest
4. Double Cleans/Push Press Squat/Body Wt. Squat/Rest

Perform 4 rounds
The key as always is transition from 1 exercise to another. NO REST! Rest during rest time only.

Saturday: Run 5 miles

Sunday: Rest and go to church

Make sure to sign up for out news letters at:
www.pro-performance.net
www.highschoolstrengthandspeed.com

Ranger Workout of the Week

2008-12-07T11:18:00.003-05:00

The next phase will be another 4 week strength phase. We will add a speed and agility component to our Tuesday and Thursday workouts. We will train on Monday, Wednesday and Friday in the weight room or with weighted implements. Monday will be upper body, Wednesday will focus on lower body and Friday will be a total body work capacity workout. All training sessions will begin with a dynamic warm-up and end with a static stretch. All workouts will be performed in a circuit fashion with very little rest. Here we go!

Monday: Upper Body

1. Bench Press: 10,7,5
2. T-Bar Rows: 8,8,8
3. Dumbbell Bench: 10,7,5
4. Dumbbell Rows: 8,8,8
5. Dumbbell Overhead Press: 10,7,5
6. Wt. Pull-Ups: 8,8,8
7. Triceps Extension: 8,8,8
8. Machine Curls: 10,10,10
9. Triceps Push Downs: 8,8,8
10. Dumbbell Curls: 10,10,10

Perform in circuit fashion for 3 rounds. Go as heavy as possible but DO NOT go to failure or do forced reps.

Tuesday: Speed and Agility Day

Perform dynamic warm up. Set up 10 cones in a zig zag pattern over a 100 yard field. Start at cone 1. Sprint to cone 2, hit the deck, get up and sprint to cone 3, hit the deck and repeat until you get to cone 10. Perform 5 sets of this. Take 3-5 min. rest between sets. Perform 5, 100 yard sprints at 80%. Static stretch

Wednesday: Legs

1. Power Pulls from the hang: 5,4,3
2. Squats: 10,7,5
3. Glute-ham Raise: 10,10,10
4. Wt. Pistol Squats: 5,4,3
5. Reverse Lunges: 5,5,5
6. Kettlebell Swings: 10,10,10
7. Wt. Roman Chair Sit-ups: 10,10,10
8. Hanging Leg Raises: 20,20,20

Thursday: Speed Day

Perform dynamic warm up. Perform running mechanics drills. Sprint 10, 50 yard sprints at 80%. Run 5, 100 yard sprints at 80%. Static stretch.

Friday: Total Body Work Capacity 30/30/30

1. Sled Push/Push-ups/Rest
2. Renegade Rows/Mountain Climbers/Rest
3. 1 Kettlebell Overhead Press/Up-Right Rows/Rest
4. Pull-Ups/Hanging Leg Raises/Rest
5. Jump Rope for 1 min./Rest

Perform 4 rounds

Saturday: Run 5 miles

Sunday: Rest and go to church

Make sure to sign up for out news letters at:
www.pro-performance.net
www.highschoolstrengthandspeed.com

Also, go to www.12daysoffitness.com and sign up to receive a ton of FREE fitness gifts. Workouts, nutrition plans, videos and audios. This is the real deal! Take advantage of it. Remember, NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless!

Email me with questions and comments at: scott@pro-performance.net

Ranger Workout of the Week

2008-11-30T10:28:00.003-05:00

After a 4 week strength phase, we will take this week to deload. We will perform 3 total body workouts and 3 long runs. We will train on Monday, Wednesday and Friday. We will run on Tuesday, Thursday and Saturday. Rest on Sunday. Perform a dynamic warm-up pre workout and a post workout static stretch. Perform shoulder prehab and or rehab as necessary. Lets begin.

MONDAY: TOTAL BODY DELOAD

Kettlebell Swings: 20 reps
Kettlebell Zercher Squat: 20 reps
Kettlebell Double Overhead Press: 10 reps
Kettlebell Up-Right Rows: 10 reps
Kettlebell Double Floor Press: 10 reps
Renegade Rows: 10 reps each arm
Push-Ups on Kettlebells: 20 reps
Pull-Ups: 20 reps
Hanging Leg Raises: 20 reps

Perform 1-2 rounds

TUESDAY: RUN 5 MILES

WEDNESDAY: TOTAL BODY DELOAD

Squats: 10 reps
Dumbbell Bench Press: 10 reps
Glute-Ham Raise: 10 reps
Dumbbell Rows: 10 reps each arm
Alternating Reverse Lunges: 10 each leg
Lateral Raise: 20 reps
Body Weight Squats: 50 reps
Triceps Push downs: 20 reps
Dumbbell Curls: 20 reps
Sit-Ups: 50 reps

Perform 1-2 Rounds

THURSDAY: RUN 5 MILES

FRIDAY: TOTAL BODY DELAOD

Kettlebell Snatch: 20 each arm
Single Arm Push Press Squat: 10 each arm
Single Arm Power Pull: 10 each arm
Single Arm Overhead Press: 10 each arm
Single Arm Row: 10 each arm
Push-Ups: 20 reps
Pull-Ups: 20 reps
Hand to Hand Swings: 20 each hand

Perform 1-2 Rounds

SATURDAY: RUN 5 MILES

SUNDAY: REST AND GO TO CHURCH

Please let me know how your workouts are going. You can email me at:
scott@pro-performance.net

Sign up for the Pro Performance Newsletter at:
www.pro-performance.net

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www.highschoolstrengthandspeed.com

Remember: NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless!

Scott Hines Sr. EdM, C.S.C.S. RKC

Ranger Workout of the Week

2008-11-22T18:58:00.004-05:00

This is week 4 of our strength phase. We will deload next week. We will perform the same exercises with some exceptions but change the rep range. We will continue to train in the weight room and or out doors with weighted implements three days per week. We will train upper body on Monday, lower body on Wednesday and total body on Friday. We will perform medium to long interval runs on Tuesday and Thursday and a long run on Saturday. Rest and go to church on Sunday. Perform your dynamic warm up prior to each workout and a static stretch post workout. Shoulder pre-hab should be performed on Mon. Wed. Fri. pre workout and rehab as needed, post workout. Here we go!

Monday: Upper Body

A1: Single Arm Overhead Press: 4x2
A2: Double Kettlebell Up-Right Rows: 4x5

B1: Close Grip Bench Press: 4x5
B2: Seated Row: 4x5

C1: Single Arm Dumbbell Bench Press: 3x5
C2: Dumbbell Row: 3x5

D1: Pull-Ups: 3x3 (wt. added)
D2: Ring Push-Ups: 3x5 (wt. added)

E1: Dumbbell Triceps Extension: 3x8
E2: Dumbbell Curls: 3x10

F1: Hanging Leg Raises: 20 reps
F2: Floor Wipers: 10 reps each side
F3" Get Up Sit-Ups: 20 reps
Perform 3 rounds of core work

Tuesday: Perform 2 miles of 800 meter intervals. Perform a 800 m run followed by a 200 m jog. That is one set. Perform 4 sets.

Wednesday: Lower Body

Power Pulls From the Rack: 4x3
Squats: 4x3 (progress up to a 3RM)
Glute Ham Raise: 4x5 (wt. added or bands)
Pistol Squats: 3x3 ea leg (wt. added)
Walking Lunge Pass Thru: 20 yards
(Perform 20 kettlebell swings after each 20 yard segment)
Perform 2 rounds for a total of 80 yards

Hanging Leg Raise: 10 reps (wt. added)
Roman Chair Sit-Ups: 10 reps (wt. added)
Perform 3 rounds of core work

Thursday: Perform 3 miles of 800 meter intervals. Perform a 800 m run followed by a 200 m jog. That is one set. Perform 6 sets.

Friday: Total Body

30/30/30 60 seconds of work, 30 seconds of rest

We will use one kettlebell in this workout. Perform the 1st exercise for 30 sec., the 2nd for 30 sec. and rest for 30 sec.

1. Prowler Sprints or Forward Sled Sprints/Burpees/Rest
2. Jump Rope/Kettlebell Swings/Rest
3. Power Pulls/Mountain Climbers/Rest
4. Pull-Ups/Push-Ups/Rest
5. Floor Wipers/Get Up Sit-Ups/Rest

The key to this workout is a fast transition from the 1st to 2nd exercise and giving 100% effort while performing each exercise. Perform 4-5 rounds.

Saturday: Run 5 miles

Sunday: Church/Rest

Have a great week and let me know how your workouts are going at:
scott@pro-performance.net

Sign up for the Pro Performance Newsletter at:
www.pro-performance.net

Ranger Workout of the Week

2008-11-16T08:43:00.003-05:00

We are in week 3 of a strength phase. We will perform the same exercises with some exceptions but change the rep range. We will continue to train in the weight room and or out doors with weighted implements three days per week. We will train upper body on Monday, lower body on Wednesday and total body on Friday. We will perform medium to long interval runs on Tuesday and Thursday and a long run on Saturday. Rest and go to church on Sunday. Perform your dynamic warm up prior to each workout and a static stretch post workout. Shoulder pre-hab should be performed on Mon. Wed. Fri. pre workout and rehab as needed, post workout. Here we go!

Monday: Upper Body

A1: Kettlebell Double Overhead Press: 4x3
A2: Double Kettlebell Up-Right Rows: 4x3

B1: Incline Bench Press: 4x3
B2: Seated Row: 4x3

C1: Dumbbell Bench Press: 3x5
C2: Dumbbell Row: 3x5

D1: Pull-Ups: 3x5 (wt. added)
D2: Ring Push-Ups: 3x5 (wt. added)

E1: Dumbbell Triceps Extension: 3x8
E2: Dumbbell Curls: 3x10

F1: Hanging Leg Raises: 20 reps
F2: Floor Wipers: 10 reps each side
F3" Get Up Sit-Ups: 20 reps
Perform 3 rounds of core work

Tuesday: Run 8, 200 meter sprints at 80% (ex. 30 sec.) Rest 1 min. and repeat

Wednesday: Lower Body

Power Pulls From the Rack: 4x3
Squats: 4x3 (progress up to a 3RM)
Glute Ham Raise: 4x5 (wt. added or bands)
Pistol Squats: 3x3 ea leg (wt. added)
Walking Lunge Pass Thru: 20 yards
(Perform 20 kettlebell swings after each 20 yard segment)
Perform 2 rounds for a total of 80 yards

Hanging Leg Raise: 10 reps (wt. added)
Roman Chair Sit-Ups: 10 reps (wt. added)
Perform 3 rounds of core work

Thursday: Perform 2 miles of 800 meter intervals. Perform a 800 m run followed by a 200 m jog. That is one set. Perform 4 sets.

Friday: Total Body

90/30 90 seconds of work, 30 seconds of rest

We will use one kettlebell in this workout. Perform the 1st exercise for 30 sec., the 2nd for 30 sec. and a 30 sec. iso hold and rest for 30 sec.

1. Kettlebell Swings/Zercher Squats/Iso Hold Squat/Rest
2. Power Pulls/Iso Hold Top Position/Burpees/Rest
3. Push-Ups/Iso Hold Bottom Position/ Mountain Climbers/ Rest
4. Pull-Ups/Iso Hold Top/Hanging Leg Raises/Rest
5. Jump Rope 90 sec./Rest

Repeat for 5 rounds

Saturday: Run 5 miles

Sunday: Church/Rest

Have a great week and let me know how your workouts are going at:
scott@pro-performance.net

Sign up for the Pro Performance Newsletter at:
www.pro-performance.net

Ranger Workout of the Week

2008-11-09T07:57:00.003-05:00

We are in week 2 of a strength phase. We will perform the same exercises with some exceptions but change the rep range. We will continue to train in the weight room and or out doors with weighted implements three days per week. We will train upper body on Monday, lower body on Wednesday and total body on Friday. We will perform short to medium interval sprints/runs on Tuesday and Thursday and a long run on Saturday. Rest and go to church on Sunday. Perform your dynamic warm up prior to each workout and a static stretch post workout. Shoulder pre-hab should be performed on Mon. Wed. Fr. pre workout and rehab as needed, post workout. Here we go!

Monday: Upper Body

A1: Kettlebell Overhead See Saw Press: 4x3
A2: Alternating Kettlebell Up-Right Rows: 4x3

B1: Bench Press: 4x3
B2: T-Bar Row: 4x3

C1: Incline Dumbbell Bench Press: 3x5
C2: Alternating Renegade Row: 3x5

D1: Pull-Ups: 3x5 (wt. added)
D2: Ring Push-Ups: 3x5 (wt. added)

E1: Dumbbell Triceps Extension: 3x8
E2: Dumbbell Curls: 3x10

F1: Hanging Leg Raises: 20 reps
F2: Floor Wipers: 10 reps each side
F3" Get Up Sit-Ups: 20 reps
Perform 3 rounds of core work

Tuesday: Run 10, 100 meter sprints at 80% (ex. 15 sec.) Jog back to starting line, rest an additional 30 sec. and repeat.

Wednesday: Lower Body

Power Pulls From the Hang: 4x3
Squats: 4x3 (progress up to a 3RM)
Glute Ham Raise: 4x5 (wt. added or bands)
Pistol Squats: 3x3 ea leg (wt. added)
Walking Lunge Pass Thru: 20 yards
(Perform 20 kettlebell swings after each 20 yard segment)
Perform 2 rounds for a total of 80 yards

Hanging Leg Raise: 10 reps (wt. added)
Roman Chair Sit-Ups: 10 reps (wt. added)
Perform 3 rounds of core work

Thursday: Perform 2 miles of 400 meter intervals. Perform a 400 m sprint followed by a 200 m jog. That is one set. Perform 8 sets.

Friday: Total Body

60/30 60 seconds of work, 30 seconds of rest

We will use one kettlebell in this workout. Perform the 1st exercise for 30 sec., the 2nd for 30 sec. and rest for 30 sec.

1. Kettlebell Swings/Zercher Squats/ Rest
2. Power Pulls/ Burpees/ Rest
3. Push-Ups/ Mountain Climbers/ Rest
4. Pull-Ups/ Hanging Leg Raises/ Rest
5. Jump Rope 1 min./ Rest

Repeat for 5 rounds

Saturday: Run 5 miles

Sunday: Church/Rest

Have a great week and let me know how your workouts are going at:
scott@pro-performance.net

Sign up for the Pro Performance Newsletter at:
www.pro-performance.net

Ranger Workout of the Week

2008-11-02T09:11:00.004-05:00

The next 2-4 weeks will be a strength phase. We will continue to train in the weight room and or out doors with weighted implements three days per week. We will train upper body on Monday, lower body on Wednesday and total body on Friday. We will perform short interval sprints on Tuesday and Thursday and a long run on Saturday. Rest and go to church on Sunday. Perform your dynamic warm up prior to each workout and a static stretch post workout. Perform should prehab on Mon. Wed. Fr. pre workout and rehab as needed, post workout. Here we go!

Monday: Upper Body

A1: Kettlebell Overhead See Saw Press: 4x5
A2: Alternating Kettlebell Up-Right Rows: 4x5

B1: Bench Press: 4x5
B2: T-Bar Row: 4x5

C1: Incline Dumbbell Bench Press: 3x5
C2: Alternating Renegade Row: 3x5

D1: Pull-Ups: 3x10
D2: Ring Push-Ups: 3x10

E1: Dumbbell Triceps Extension: 3x10
E2: Dumbbell Curls: 3x10

F1: Hanging Leg Raises: 20 reps
F2: Floor Wipers: 10 reps each side
F3" Get Up Sit-Ups: 20 reps
Perform 3 rounds of core work

Tuesday: Run 10, 100 meter sprints at 80% (ex. 15 sec.) Jog back to starting line, rest an additional 30 sec. and repeat.

Wednesday: Lower Body

Power Pulls From the Hang: 4x5
Squats: 4x5 (progress up to a 5RM)
Glute Ham Raise: 4x5 (wt. added or bands)
Pistol Squats: 3x5 ea leg (wt. added)
Walking Lunge Pass Thru: 20 yards
(Perform 20 kettlebell swings after each 20 yard segment)
Perform 2 rounds for a total of 80 yards

Hanging Leg Raise: 10 reps (wt. added)
Roman Chair Sit-Ups: 10 reps (wt. added)
Perform 3 rounds of core work

Thursday: Perform 2 mile of 400 meter intervals. Perform a 400 m sprint followed by a 200 m jog. That is one set. Perform 8 sets.

Friday: Total Body

This workout is a combination of dynamic and static or isometric work. You will need 2 light to medium weight kettlebells.

1. Push Press Squat: 20 reps (you must complete this in one minute or less)
2. Iso hold kettlebells overhead for 30 sec.
3. Iso hold Front Squat, top of thighs just below parallel: 30 sec.
4. Burpees: 30 sec.
5. Rest 1 min.

1. Power Pull: 20 reps (you must complete this in one minute or less)
2. Iso hold up-right row: 30 sec.
3. Iso hold sumo dead lift: 30 sec.
4. Mountain climbers: 30 sec.
5. Rest 1 min.

1. Renegade row: 20 reps (you must complete this in one minute or less)
2. Iso hold lockout position: 30 sec.
3. Push-ups: 30 sec.
4. Iso hold bottom position: 30 sec.
5. Rest 1 min.

1. Pull-ups: 3- sec.
2. Hanging leg raises: 30 sec.
3. Get up sit-ups: 30 sec.
4. Six inch leg raise iso hold: 30 sec.
5. Jump rope: 60 sec.
6. Rest 60 sec.

Repeat for 3 rounds

Saturday: Run 5 miles

Sunday: Church/Rest

Have a great week and let me know how your workouts are going at:
scott@pro-performance.net

Sign up for the Pro Performance Newsletter at:
www.pro-performance.net

Ranger Workout of the Week

2008-10-26T18:23:00.004-04:00

This week we will perform traditional strength training with a twist. We will train upper body on Monday, lower body on Wednesday and total body on Friday. We will be in week 2 of a 2 week hypertrophy phase thus our reps will be slightly higher.OK, here we go. Remember to perform your dynamic warm-up pre workout and a static stretch post workout. Also perform shoulder pre-hab and re-hab if needed. Just a reminder, NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless! Please email me with comments at scott@pro-performance.net

Monday: Upper Body

A1 Dumbbell Flys: 10 reps
A2 Bench Press: 10 reps
B1 Bent Over Raise: 10 reps
B2 T-Bar Rows: 10 reps
C1 Incline Dumbbell Bench Press: 10 reps
C2 Pull-Ups: 10 reps
D1 dumbbell Lateral Raise: 10 reps
D2 Kettlebell Double Overhead Press: 10 reps
E1 Dumbbell Triceps Extension: 10 reps
E2 Rope Push downs: 10 reps
E3 Dumbbell Curls: 10 reps
E4 Curl Machine: 10 reps

Perform this workout per body part. Ex. Perform A1 superset with A2 for 3 sets then go to B1 and B2.

Tuesday: Perform a 5 mile run

Wednesday: Lower Body

Straight Bar Dead Lift: 10 reps
Glute-ham Raise: 10 reps
Kettlebell Front Squats: 10 reps
Pistol Squats: 10 reps each leg
Leg Curl: 10 reps
Kettlebell Swings: 10 reps
Roman Chair Sit-Ups: 20 reps
Hanging Leg Raises: 20 reps

Thursday: Perform a 5 mile run

Friday: Work 30/Iso Hold 30/ Rest 30

HOLD
Front Squats bottom
Double Overhead Press locked out over head
Up Right Rows Hold under your chin
Push-Ups bottom position
Pull-Ups chin above the bar
Hanging Leg Raises thighs parallel to the ground

Perform the 1st exercise for 30 sec. Hold that exercise in the contracted position for 30 sec. and then rest for 30 sec. Go to the next exercise and continue to the end. Perform this circuit for 4 rounds.

Saturday: Perform a 5 mile run

Sunday: Church

Have a great week! Email me with thoughts and comments! scott@pro-performance.net

Sign up for the Pro Performance Newsletter Here: www.pro-performance.net

Ranger Workout of the Week

2008-10-19T08:07:00.004-04:00

For the next 2 weeks we will perform traditional strength training with a twist. We will train upper body on Monday, lower body on Wednesday and total body on Friday. We will be in a 2 week phase of hypertrophy thus our reps will be slightly higher. I know how you'll like big pipes, so we'll focus a little more on arms. You're welcome! OK, here we go. Remember to perform your dynamic warm-up pre workout and a static stretch post workout. Also perform shoulder pre-hab and re-hab if needed. Just a reminder, NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless! Please email me with comments at scott@pro-performance.net

Monday: Upper Body

Bench Press: 10 reps
T-Bar Rows: 10 reps
Incline Dumbbell Bench Press: 10 reps
Pull-Ups: 10 reps
Kettlebell See Saw Press: 10 reps each arm
Alternating Up-Right Rows: 10 reps each arm
Dumbbell Triceps Extension: 10 reps
Dumbbell Curls: 10 reps
Rope Push Downs: 10 reps
Curl Machine: 10 reps

Perform this workout in circuit fashion. Set your weights before you begin, each Ranger will start at a different exercise. Perform the set and move to the next exercise as quickly as possible. Perform 3 rounds.

Tuesday: Perform a 5 mile run

Wednesday: Lower Body

Squats: 10 reps
Glute-ham Raise: 10 reps
Kettlebell Front Squats: 10 reps
Straight Bar Dead Lift: 10 reps
Leg Curl: 10 reps
Kettlebell Swings: 10 reps
Roman Chair Sit-Ups: 20 reps
Hanging Leg Raises: 20 reps

Thursday: Perform a 5 mile run

Friday: 30/30/30

Push Press Squats/Front Squats
Renegade Rows/Push-Ups on Kettlebells
Double Cleans/Burpees
Power Pulls/Mountain Climbers
Pull-Ups/Hanging Leg Raises

Perform the 1st exercise for 30 sec. the 2nd exercise for 30 sec. and rest for 30 sec. Go to exercise series #2 and continue. Perform 4 rounds of this circuit. This is a 30 minute workout.

Saturday: Perform a 5 mile run

Sunday: Church

Have a great week! Email me with thoughts and comments! scott@pro-performance.net

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Ranger Workout of the Week

2008-10-12T15:20:00.003-04:00

This is our last week of work capacity training. Next week we will perform some traditional strength training with a twist. This week I do have a special workout for you on Friday. We will resistance train on Monday, Wednesday, Friday, perform interval running on Tuesday and Thursday, perform a long run on Saturday and rest on Sunday. As always, perform a dynamic warm up prior to all training and a static stretch after your workout. These workouts will be short and intense. Good luck, have fun and train with a purpose. NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless!

Monday: Kettlebells and Body Weight Exercises

Kettlebell Squat to Push Press: 5 reps
Drop Squats and hold for 15 sec.: 5 reps
Kettlebell Renegade Rows: 5 reps each arm
Push-Ups on Kettlebells with 5 sec. hold at the bottom: 10 reps
Pull-Ups with a 5 sec. hold at the top: 10 reps
Power Pulls: 5 reps
Squat Jumps: 10 reps
Mountain Climbers: 20 reps each leg

Perform as many rounds as possible in 30 minutes. Send me an email at:
scott@pro-performance.net and tell me how many rounds you did. Rest as little as possible.

Tuesday: Short Interval Running

Sprint for 15 sec. jog for 45 sec. Continue for 30 minutes

Wednesday: Weight Room Circuit Training

Rack Pulls: 5 reps
Squats: 5 reps
T-Bar or Machine Rows: 8 reps
Dumbbell Bench Press: 8 reps
Reverse Grip Lat Pulls: 10 reps
Triceps Push Downs: 10 reps
Cable Curls: 10 reps

Perform 5 rounds. Rest 1-2 minutes between rounds. Rest only as much time as it takes you to get to the next exercise.

Thursday: Long Interval Running

Run Hard for 2 minutes, jog for 2 minute. Continue for 30 minutes

Friday: Special Workout30/30/30

This is a top 10 Pro Performance workout. The kettlebell weight you choose will determine the intensity of the workout. Choose a heavy kettlebell weight and perform the squats with the same weight. Use this same weight for power pulls as well. Choose a weight slightly lighter for your renegade rows. It is very important that your transition from the 1st to the 2nd exercise is quick. The exercises have been combined in a way that this can be done easily. We us a buzzer for this workout. The buzzer sounds and you begin the workout. When the buzzer sounds after 30 seconds, you transition to the 2nd exercise. When it sounds the 3rd time, you will rest for 30seconds. Continue to the next series when the buzzer sounds. Perform 4 rounds. This will be a 30 minute workout.

Exercise Series:

KETTLEBELL SWINGS/ZERCHER SQUATS
RENEGADE ROWS/PUSH-UPS ON KETTLEBELLS
POWER PULLS/MOUNTAIN CLIMBERS
BAG PUSH SPRINTS/BURPEES
PULL-UPS/HANGING LEG RAISES

Saturday: Run 6 miles

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Ranger Workout of the Week

2008-10-06T04:49:00.003-04:00

We will continue for 2 more weeks training work capacity. We will change some of the exercises thus changing how your body responds to the stimulus. We will resistance train on Monday, Wednesday, Friday, perform interval running on Tuesday and Thursday, perform a long run on Saturday and rest on Sunday. As always, perform a dynamic warm up prior to all training and a static stretch after your workout. These workouts will be short and intense. Good luck, have fun and train with a purpose. NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless!

Monday: Kettlebells and Body Weight Exercises

Kettlebell Front Squats: 5 reps
Squat Jumps: 5 reps
Kettlebell See Saw Press: 5 reps
Pull-Ups: 10 reps
Push-Ups: 10 reps
Power Pulls: 5 reps
Squat Jumps: 10 reps
Mountain Climbers: 20 reps each leg

Perform as many rounds as possible in 30 minutes. Send me an email at:
scott@pro-performance.net and tell me how many rounds you did. Rest as little as possible.

Tuesday: Short Interval Running

Run hard for 60 sec. jog for 60 sec. Continue for 30 minutes

Wednesday: Weight Room Circuit Training

Power Pulls from the Hang: 5 reps
Squats: 5 reps
Renegade Rows: 5 reps each arm
Incline Bench Press: 5 reps
Wide Grip Lat Pulls: 10 reps
Dumbbell Triceps Extension: 10 reps
Dumbbell Curls: 10 reps

Perform 5 rounds. Rest 1-2 minutes between rounds. Rest only as much time as it takes you to get to the next exercise.

Thursday: Long Interval Running

Run Hard for 2 minutes, jog for 2 minute. Continue for 30 minutes

Friday: W.O.D. Use Kettlebells

Mark off 100 yards. Place a cone at 10 yard increments. Start at cone 1. Perform the exercise series then do walking lunges to cone 2. Repeat the exercise series and continue to each additional cone.

Exercise Series:

Tuck Jumps: 10 reps
Body Weight Squats: 20 reps
Burpees: 10 reps
Power Pulls: 10 reps (1 kettlebell)
Push-Ups: 20 reps
Mountain Climbers: 20 reps each leg
Kettlebell Swings: 20 reps

Saturday: Run 6 miles

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Ranger Workout of the Week

2008-09-28T17:44:00.003-04:00

This is the 2nd week of our work capacity cycle. We will resistance train on Monday, Wednesday, Friday, perform interval running on Tuesday and Thursday, perform a long run on Saturday and rest on Sunday. As always, perform a dynamic warm up prior to all training and a static stretch after your workout. These workouts will be short and intense. Good luck, have fun and train with a purpose. NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless!

Monday: Kettlebells and Body Weight Exercises

Push Press Squats: 5 reps
Pull-Ups: 20 reps
Push-Ups: 20 reps
Power Pulls: 5 reps
Squat Jumps: 10 reps
Mountain Climbers: 20 reps each leg

Perform as many rounds as possible in 30 minutes. Send me an email at:
scott@pro-performance.net and tell me how many rounds you did. Rest as little as possible.

Tuesday: Short Interval Running

Sprint for 10 sec. jog for 50 sec. Continue for 30 minutes

Wednesday: Weight Room Circuit Training

Hang Cleans: 5 reps
Kettlebell Front Squats: 5 reps
Renegade Rows: 5 reps each arm
Bench Press: 5 reps
Reverse Grip Lat Pulls: 10 reps
Straight Bar Triceps Extension: 10 reps
Straight Bar Curls: 10 reps
Body Weight Squats: 50 reps

Perform 5 rounds. Rest 1-2 minutes between rounds. Rest only as much time as it takes you to get to the next exercise.

Thursday: Long Interval Running

Run Hard for 2 minutes, jog for 2 minute. Continue for 30 minutes

Friday: W.O.D. Use Kettlebells

Mark off 100 yards. Place a cone at 10 yard increments. Start at cone 1. Perform the exercise series then do walking lunges to cone 2. Repeat the exercise series and continue to each additional cone.

Exercise Series:

Body Weight Squats: 25 reps
Burpees: 20 reps
Power Pulls: 10 reps (1 kettlebell)
Push-Ups: 20 reps
Mountain Climbers: 20 reps each leg
Kettlebell Swings: 20 reps

Saturday: Run 6 miles

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What Happened to Male Pride?

2008-09-22T15:17:00.003-04:00

OK, WHAT HAPPENED TO MALE PRIDE?!!!!! I mean recently I have become increasingly aware of the fact that there are A LOT of weak bodied men out there. A lot more than I realized. Don’t get me wrong, I am not a man hater and I’m not trying to man bash, but it seems that not only have our men let themselves go physically, but some never even took the initiative to be physically active.

Now I know most men have someone in their lives that loves them the way they are, unconditionally, which is great! However, last time I checked all the women I know really appreciate a little mental and physical toughness in their men. That doesn’t mean you have to be a meat head, just be a little macho, tough, firm, BE A MAN, not a weenie. Not all women want a knight in shining armor, but its nice to know they have the ability to. There is something to be said for a little male vanity, I mean most men appreciate a woman who takes care of herself, so doesn’t it make sense that women would appreciate the same from a man? Let me answer… YES! So I am going to put the pressure on the men out there that need to do more. Take the time to take care of yourselves. I know you are busy, and you’re tired, and your family loves you just the way you are, but trust me if you start taking care of your body you will enjoy your life so much more, and so will your significant other!

You have to live with your body; it’s your house, so why not make the most of it, not only for you but your family as well. It only takes a few minutes a day, but the benefits will last a lifetime. So come on guys be a manly man! Be our tough guy. Be as strong, or stronger than us girls. WE LIKE IT!

Dixie Bagley
ACE Certified Personal Trainer
Pro Performance Inc.
314 East 1st Ave. Rome, GA 30161
Dixie’s Cell: 706-252-0497

Ranger Workout of the Week

2008-09-21T13:37:00.002-04:00

This week we begin a 2 week work capacity cycle. We will resistance train on Monday, Wednesday, Friday, perform interval running on Tuesday and Thursday, perform a long run on Saturday and rest on Sunday. As always, perform a dynamic warm up prior to all training and a static stretch after your workout. These workouts will be short and intense. Good luck, have fun and train with a purpose. NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless!

Monday: Kettlebells and Body Weight Exercises

Push Press Squats: 10 reps
Pull-Ups: 10 reps
Push-Ups: 20 reps
Power Pulls: 10 reps
Squat Jumps: 10 reps

Perform as many rounds as possible in 30 minutes. Send me an email at:
scott@pro-performance.net and tell me how many rounds you did. Rest as little as possible.

Tuesday: Short Interval Running

Sprint for 15 sec. jog for 45 sec. Continue for 30 minutes

Wednesday: Weight Room Circuit Training

Power Pulls from the Hang: 5 reps
Squats: 5 reps
Renegade Rows: 10 reps
Bench Press: 5 reps
Lat Pulls: 10 reps
Dumbbell Triceps Extension: 10 reps
Dumbbell Curls: 10 reps
Body Weight Squats: 50 reps

Perform 5 rounds. Rest 1-2 minutes between rounds. Rest only as much time as it takes you to get to the next exercise.

Thursday: Long Interval Running

Sprint/Run for 1 minute, slow jog for 1 minute. Continue for 30 minutes

Friday: W.O.D. Use Kettlebells

Mark off 100 yards. Place a cone at 10 yard increments. Start at cone 1. Perform the exercise series then do walking lunges to cone 2. Repeat the exercise series and continue to each additional cone.

Exercise Series:

Push Press Squats: 5 reps
Burpees: 10 reps
Power Pulls: 5 reps
Push-Ups: 20 reps
Mountain Climbers: 20 reps each leg

Saturday: Run 5 miles

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Ranger Workout of the Week

2008-09-14T19:15:00.005-04:00

This week we will deload. This is the 4th week of a heavy cycle and now it is time to let your body recover. We don't take the week off, but will manipulate the intensity. We will keep the format of upper body on Monday, lower body on Wednesday and total body on Friday. It is important to NOT go to failure on any exercises. You should be able to complete all prescribed reps. Perform your dynamic warm prior to your training and static stretching post workout.

Monday:

Perform as a circuit; perform 2 circuits; take 1 min. rest between

Dumbbell Bench Press: 20 reps
Dumbbell Rows: 20 reps
Palms in Overhead Press: 20 reps
Lat Pulls: 20 reps
Triceps Push Downs: 20 reps
Dumbbell Curls: 20 reps
Hanging Leg Raises: 20 reps
Bent Knee Sit-Ups: 20 reps

Wednesday

Perform as a circuit; perform 2 circuits; take 1 min. rest between

Double Kettlebell Cleans: 20 reps
Squats: 20 reps
Glute-Ham Raise: 20 reps
Step Ups: 20 reps each leg
Pistol Squats: 20 reps each leg
Floor Wipers: 20 reps each side
Hanging Leg Raises: 20 reps

Friday

Perform 2 circuit, 20 reps per exercise, take no rest between exercises

1. Push Press Squats
2. Power Pulls from the Floor
3. Push-Ups
4. Pull-Ups
5. Kettlebell Swings

I Fell in a Hole

2008-09-13T09:33:00.001-04:00

I am a people watcher. I like to watch people, their mannerisms, how the move and how they interact with other people. I love to watch young parents with young children. It makes me think back to when my children were young and all the fun Lisa and I had with them. I watch and look at people and try to guess what their profession is, where they are from and what they do as a hobby. I used to people watch and try to guess who works out. Don’t do that anymore, it’s too easy. I now watch and try to figure out why people don’t work out. I haven’t figured that out yet. Being in the business I’m in, you can call it the fitness industry, coach, or personal training; I’m around people who are either in shape or on their way to getting in shape. This is especially true if you train with us a Pro Performance. Now everyone isn’t in great shape when they enter the doors, but one thing everyone has in common is that they are willing to work. They are sick and tired of feeling like they feel, looking like they look and are willing to work to make a change. They have made a conscious decision to change their lives. The Pro Performance Team has had a hand in changing a lot of lives in North West Georgia. So I guess we are in the life changing business. I guess you are thinking, I fell in a hole. What does this title have to do with this article? I write a lot of articles about the ladies who train with us, but today this one is for all you guys. I’m not talking about the men who train with us, but the average American man. Here is the situation, a hypothetical situation. I may sound crazy, but stay with me. I’m going to give one example. A man goes on a hunting trip. He is walking through the wood and falls in a hole. This man is 6 feet tall. The hole is 6 feet deep. There is a branch lying across the hole that he can reach and pull himself out of the hole. The branch is big enough to hold him. He grabs the branch and begins to pull. But wait! This is the average American man. He can’t do one pull up so he can’t pull himself out of the hole. The man dies! This is a tragedy! If only he could have done ONE pull up with his body weight. Men, get off your butts and get into the weight room! NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless!

Ranger Workout of the Week

2008-09-07T19:49:00.003-04:00

This week will be phase 3 of our strength training. We will cycle the reps down and increase the weight on our core lifts. Again, We are going to focus on strength for your upper body on Monday, lower body on Wednesday and a total body work capacity workout on Friday. Each training session will begin with dynamic warm up and mobility exercises. Each training session should end with static stretching and cool down. On Monday, perform shoulder prehab training. Next week we will deload. Here we go!

Monday: Upper Body Strength Training

Bench Press: 4x2
superset
Seated Rows: 4x5

Incline D.B. Press: 4x5
superset
Dumbbell Rows: 4x8

Super Circuit: Perform 3 Rounds
Weighted Pull-Ups: 3 reps
Kettlebell Double Overhead Press: 3 reps
Up-right Rows: 8 reps
Triceps Extension: 8 reps
Dumbbell Curls: 10 reps
Get Up Sit-Ups: 10 reps
Hanging Leg Raises: 20 reps

Wednesday: Lower Body Strength Training

Dead Lift: 4x5
Glute Ham Raise: 4x8 with wt. added

Super Circuit: Perform 3 Rounds
Pistol Squats: 5 reps each leg, wt. added
Step ups: 5 reps each leg, hold dumbbells
Kettlebell Front Squats: 5 reps
Kettlebell Swings: 10 reps
Incline Sit-ups: 20 reps
Floor Wipers: 10 reps each side

Friday: Total Body Work Capacity

Push Press Squats: 10 reps
Front Squats: 5 reps
Push-Ups: 20 reps
Power Pulls: 10 reps
Kettlebell Swings: 10 reps
Pull-Ups: 10 reps
Walking Lunges: 20 yards
Rest 2 minutes between rounds
Perform 5 rounds

Pain is temporary. Quitting lasts forever.
-- Lance Armstrong

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Ranger workout of the Week

2008-08-31T15:16:00.004-04:00

This week will be phase 2 of our strength training. We will cycle the reps down and increase the weight on our core lifts. Again, We are going to focus on strength for your upper body on Monday, lower body on Wednesday and a total body work capacity workout on Friday. Each training session will begin with dynamic warm up and mobility exercises. Each training session should end with static stretching and cool down. On Monday, perform shoulder prehab training. Here we go!

Monday: Upper Body Strength Training

Incline Bench Press: 4x3
superset
Seated Rows: 4x5

Flat D.B. Press: 4x8
superset
Renegade Rows: 4x8

Super Circuit: Perform 3 Rounds
Weighted Pull-Ups: 5 reps
Kettlebell See Saw Press: 5 reps
Up-right Rows: 8 reps
Triceps Extension: 8 reps
Dumbbell Curls: 10 reps
Get Up Sit-Ups: 10 reps
Hanging Leg Raises: 20 reps

Wednesday: Lower Body Strength Training

Squats: 4x5, increase wt. from last week on last set
Glute Ham Raise: 4x8 with wt. added

Super Circuit: Perform 3 Rounds
Pistol Squats: 5 reps each leg, wt. added
Step ups: 5 reps each leg, hold dumbbells
Kettlebell Front Squats: 5 reps
Kettlebell Swings: 10 reps
Incline Sit-ups: 20 reps
Floor Wipers: 10 reps each side

Friday: Total Body Work Capacity

Double Cleans: 10 reps
Front Squats: 5 reps
Push-Ups: 20 reps
Power Pulls: 5 reps
Double Swings: 10 reps
Pull-Ups: 10 reps
Walking Lunges: 20 yards
Rest 2 minutes between rounds
Perform 5 rounds

"The physicality of our world is a boundary only if our will is weak: A true champion can accomplish things a normal person would think impossible"
From the book; the art of racing in the rain

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Ranger workout of the Week

2008-08-24T18:00:00.004-04:00

This weeks training will consists of 3 different workouts. We are going to focus on strength for your upper body on Monday, lower body on Wednesday and a total body work capacity workout on Friday. Each training session will begin with dynamic warm up and mobility exercises. Each training session should end with static stretching and cool down. On Monday, perform shoulder prehab training. Here we go!

Monday: Upper Body Strength Training

Bench Press: 4x5
superset
T-Bar Rows: 4x5

Incline D.B. Press: 4x8
superset
Dumbbell Rows: 4x8

Super Circuit: Perform 3 Rounds
Weighted Pull-Ups: 5 reps
Kettlebell See Saw Press: 5 reps
Up-right Rows: 8 reps
Triceps Extension: 8 reps
Dumbbell Curls: 10 reps
Get Up Sit-Ups: 10 reps
Hanging Leg Raises: 20 reps

Wednesday: Lower Body Strength Training

Squats: 4x5
Glute Ham Raise: 4x10

Super Circuit: Perform 3 Rounds
Pistol Squats: 5 reps each leg
Step ups: 5 reps each leg
Kettlebell Front Squats: 5 reps
Kettlebell Swings: 10 reps
Incline Sit-ups: 20 reps
Floor Wipers: 10 reps each side

Friday: Total Body Work Capacity

Kettlebell Snatch: 10 reps each arm
Zercher Squats: 10 reps
Power Pulls: 10 reps
Push-Ups: 20 reps
Kettlebell Swings: 20 reps
Pull-Ups: 20 reps
Walking Lunges: 20 yards
Rest 2 minutes between rounds
Perform 5 rounds

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Ranger Workout of the Week

2008-08-17T14:30:00.003-04:00

This week I'm sending out 2 workouts. One for the weight room and one with kettlebells. Here is the weight room workout.

This workout is designed for a squad of eight, thus eight exercises. Each exercise will be performed for 30 sec. with one min. rest between exercises. Each Ranger will rotate exercises after one set. You should perform this circuit for 3-4 rounds. Each succeeding set should be harder. If it isn't, your weight is to light. Count your reps on each exercise. COMPETE! Focus on form! Good luck, NO EXCUSES! JUST RESULTS!

DYNAMIC WARM UP
SHOULDER PREHAB

1. Squats
2. Dumbbell Bench Press
3. Dead Lift
4. Pull Ups
5. Feet Elevated Push-Ups
6. Barbell Power Pulls
7. Dumbbell Triceps Extension
8. Dumbbell Curls (yes curls!)

Perform 3 sets of planks at the end of the workout. 2 minute sets!
Static stretching

This workout could be your 2nd workout of the week as well. Perform sets of 5 on multi-joint exercises and sets of 10 on single joint exercises. This changes the energy system being worked.

Kettlebell Workout

DYNAMIC WARM UP

Use one heavy kettlebell You will also need a jump rope
Perform the exercise for 30 sec. and rest for 30 sec. Perform 5 rounds

1. Zercher Squats
2. Pull-Ups
3. Kettlebell Swings
4. Push-Ups
5. Power Pulls from the Ground
6. Jump Rope

Go as hard as you can each set. Perform as many reps as possible. DON'T PACE YOURSELF! COMPETE, COMPETE, COMPETE!

Static Stretch