Ranger Workout of the Week

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

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www.highschoolstrengthandspeed.com

Ranger Workout of the Week

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

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www.pro-performance.net
www.highschoolstrengthandspeed.com

Ranger Workout of the Week

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

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

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

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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

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

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

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

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

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

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

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

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

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?

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

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

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

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

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

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

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

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

Ranger Workout of the Week

Ranger Workout of the Week

Equipment Needed: 2 medium weight kettlebells, 1 heavy kettlebell, pulling sled, big tire






Here is the workout:
1. Double kettlebell cleans: x 5 reps
2. Push press squat: x 5 reps
3. Power Pulls: x 5 reps
4. Push ups on kettlebells: x 10 reps
5. Back peddle while pulling the sled: 50 yards
6. Kettlebell swings: x 20 reps
7. Sprint while pulling the sled: 50 yards
8. Tire flip: x 5 reps

PERFORM 5 ROUNDS
Rest 30 sec. to 1 min. between rounds
You should be able to complete this workout in 30-40 minutes

Explanation:
Squad leaders, split your squad into groups of 2. Each group will have a set of kettlebells, a single heavy kettlebell, a sled and a tire. Each pair should compete against each other. The 1st person will perform the double cleans, push press squats, power pulls and push-ups. They will then run to the sled and start the back peddle sled pull. When the reach the 50 yard mark and stop, they will then start the 20 kettlebell swings. When they get to rep 10, the 2nd person will start. The 1st person sprints back while pulling the sled and then performs the 5 tire flips. By the time person #1 has rested and is ready to begin the 2nd round, his partner should be on rep 10 of his swings. Try to keep them at this pace. The 2 man team will be pushing each other plus will be competing against the other 2 man teams within the squad. If you have any questions, please feel free to email me at:
scott@pro-performance.net

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You can also go to www.bodybyproperformance.com for a FREE gift

Weights that should be used:
45-70 lb kettlebells on 2 kettlebell exercises
70-100 lb kettlebell for swings
135-180 lbs on the sled
300-400 lb tire

Good Luck! Train with a purpose and remember, NO EXCUSES! JUST RESULTS!
Train hard and smart and God Bless!

Ranger Workout of the Week

New Weekly Post! Ranger workout of the week.





This past week I had the privilege and honor to work with and train a group of Army Rangers. What a great experience! Upon request of these solders, I will be posting a Ranger Workout of the Week. Here we go.

We'll begin with a dynamic warm up:
1. Body weight squats x 20
2. Alternating lunges x 10 each leg
3. Alternating crossover lunges x 10 each leg
4. Alternating side lunges x 10 each leg
5. shoulder rotations forward and backward x 10 each direction
6. 10 way raise with 5 lb plates x 10 reps each

WORKOUT
Equipment needed: 2 kettlebells and a pull-up bar

1. Push press squats x 10 reps
2. Pull-ups x 10 reps
3. Front squats x 10 reps
4. Power pulls x 10 reps
5. Push-ups x 10 reps
6. Hand 2 hand swings x 10 reps each arm
7. Sprint 50 yards

Rest for 1-2 minutes and repeat for 5 circuits

Vacation and the State of the Union

I took a vacation! It was a blast! This past weekend as well as Monday-Wednesday, my wife and I took a vacation. Well, sort of. Lisa had a conference in Orlando, FL and she invited me to go and relax. I have a little trouble relaxing sometime, but I figured out how to do it for 5 days. My head trainer Tim was handed the rains and held the fort down. I had no worries with Tim in charge as well as Dixie there to keep Tim in line. I want to give a big thank you to Tim and Dixie. OK, back to vacation. Lisa and I had a blast. I relaxed as she was in meetings every morning. I slept in until at least 6:30 or 7:00 each day. That’s good for me. I did a little reading, a little walking with my wife, a little working out, a little sightseeing, oh yeah, and I had some great food. It was a time to forget about work and just relax. I am revitalized and ready to hit the road running now. Time off was good for me!
Here are some observations I made while in Orlando. I can get away from work, but never get away from wanting to help people and thinking about fitness. We stayed in a nice resort in Orlando. I walked the parking lot to see where the majority of people were from. To my surprise, most of the people were from Florida. I had 3 observations. One, people either don’t care what they look like or they don’t know how to become fit. 80% of the people walking around the resort were 50+ lbs. over weight. 19% were 20 lbs. over weight and 1% looked to be fit. That’s a sad state. This includes adults as well as children. Fat parents = fat children. Two, people have no idea how or what to eat or don’t care. I know its vacation and it’s OK to cheat a little on vacation. These people weren’t cheating. I could tell that this was the way they eat. I watched a guy eat a breakfast buffet. This is what was on his plate. He had eggs, lots of bacon, hash browns, pancakes with lots of syrup, everything was cover with gravy and he topped it off with a rice crispy treat. By the way this guy looked, this was the norm. I’m not saying he wasn’t a nice guy, but if he was, he’s not going to be nice for very long eating like this. There were plenty of good food choices on this breakfast bar. People just don’t know what those choices should be or don’t care. Third, the resort we stayed in had a very nice fitness facility. At least for a resort. It had dumbbells, some machines, a smith machine, a cable machine and tones of cardio equipment. The 1st day I trained there was an older gentleman lifting weights. He looked like he spends a couple of hours per day working out. By the way, he wasn’t watching his nutritional habits. He had been training for some time when I arrived. I knew this by the way he was sweating. He was doing single joint exercises with light weights and tons of reps. I saw him do no multi-joint, combination or body weight exercises. I wanted to help, but I kept my mouth shut. Everyone else in the gym was on a cardio machine. What a waste of time. My wife and I proceeded to grab a pair of dumbbells and do 10 push press squats. 10 renegade rows, 10 push-ups, 10 pull-ups, 10 hanging leg raises and 20 dumbbell swings. Three rounds and we were done. Great workout, lots of fat burning and cardio in 20 minutes. Everybody in the gym looked at us like we were crazy, especially when Lisa knocked out 10 pull-ups. We spent 1/3 of the time that everyone else did and got twice the workout. I guess people just don’t know. They must like spending an hour on the treadmill, bike or elliptical. I like to relax on my vacation, not spend an hour in the gym.
It bothers me that people don’t know how to train. I wanted to help everyone in there, but felt it would be over stepping my boundaries. That’s what my wife told me, and yes I listen to her!
Well, we had a blast and it was good to get away for 5 days! Now I’m ready to take it to a new level. Watch out Pro Performance clients!

The Prowler

Most people haven’t heard of a prowler. Only those who are serious about getting in shape fast, getting stronger and don’t mind a little pain will ever know what it is. We have been using it at Pro Performance with some of our clients and all of our athletes for some time. Some of the performance training facilities in the Northeast us it. Joe Defranco uses it with his athletes and has had tremendous results. This is what I have noticed using it in my own training and my training partners. We have gained strength both in the squat and dead lift. I have seen a steady progression in the weight we are able push with the prowler. It is a tremendous anaerobic workout along with the most intense burn ever. Not only is it a great leg workout, it is a total body workout. We vary our weight and distanced pushed according to where we are in our squat and dead lift cycle. The 1st time I used it I thought," my legs will be destroyed for days". To my surprise, I wasn’t sore at all. I came to this conclusion; Prowler sprints or pushes are working the concentric contraction and not the eccentric contraction. This makes this exercise not only a great muscle building and anaerobic workout, but also a restoration workout. If you want to get into shape fast, even faster than interval training, make the most of your training time and increase your mental toughness, grab a hold of the prowler and push! Take a look at what the prowler can to do to and for you. DON’T BE AFRAID! NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless!

Take a look and see for yourself what the prowler can do to and for you!
http://www.youtube.com/watch?v=WPS7vWHiNLU

Scott Hines Sr. EdM, C.S.C.S. RKC
Pro Performance Inc.
314 East 1s Ave. Rome, GA 30161
706-234-9639
www.pro-performance.net

The Most Dedicated Ever

What are champions made of? What does it take to reach the pentacle of your profession or to reach your lifelong dream? I am going to tell you a story about a young man whom I know very well, his goals, accomplishments, struggles and the path he has been upon for 19 years. Up front, I will tell you that this is a special person. In my life as an athlete and a coach, I have seen no one with the determination, tenacity and dedication as this young man has.

At the age of 5, he started wrestling. From the very 1st time he stepped on the mat, you could tell he not only had talent and ability, he had the winner gene. His effort was tremendous even at this early age. He took his lumps as a young wrestler. He kept working to perfect his skills and over time he won. In 3rd and 4th grade he was undefeated. He won every match with a pin but one and won it 20-5. This young child would walk into a gym as a 4th grader and everyone expected him to win. He was a marked man, child. As a 5th grader the pressures of the expectation of winning got to him. He took a year off with the advice of his dad. As a 6th grader he wrestled on the middle school team, took his lumps but ended up going undefeated as a 7th and 8th grader. More on his wrestling career later.

This young man started his football career as a 3rd grader. From the moment he stepped on the field you could tell he was a natural. He seemed to be stronger and quicker than most. He had the ability to hit at a very young age. If someone told him he couldn’t, that drove him to work even harder. He played football and wrestler through middle and high school and was very successful. The teams he was a part of won. Each level he moved up, it seemed that he took his lumps the 1st year and shined the next year. As a 7th grader he took hits that were devastating, but as an 8th grader, he was delivering devastating hits. When he moved to high school, football became a little tougher. He was following the pattern. His freshman year was tough. As a sophomore, he was the starting center at 190 lbs on a 4-A team in Georgia. This is ironic since he had always played running back and linebacker. Nothing was said, he wanted to play, and he wanted to be on the field and did what he had to do to get there. As a junior and senior he played linebacker with great success. He led the team in tackles both years. As a senior, he was the team caption and the glue that held the team together. Now, here is where the tenacity and dedication comes in. As a junior he placed 2nd in the state at 215 in wrestling. The person he lost to was graduating so he was projected to win state his senior year. Things don’t always go as planned.

Prior to his senior year he competed in several combines and did well. He was strong, quick, could jump and was smart. His height was the only thing that was holding him back to a degree. A few nagging injuries kept him from doing his best, but he still moved forward. Entering his senior year he had 3 goals. One was a state championship in football, a state championship in wrestling and one in weight lifting. All of the goals were very achievable for him. Again, things don’t always go as planned.

Entering his senior year he was injured early and missed the 1st game. Coming back the 2nd game, he made an immediate impact. He was on a roll. Going into the playoffs the team looked good. They had a chance for a state title. In the 2nd round in the 3rd quarter he made a devastating hit on a running back, and got up slowly. He shook it off and played the next play, but moved very little. I knew he was hurt. I had seen this kid play with broken bones in elementary school. He would never come out of the game. He limped off of the field very slowly. He had been injured. He had torn his hip psoas . He was rushed to the hospital where an MRI and CAT scan was performed. For the next 5 days he was on crutches walking backwards. Were his chances of the state championship in football and wrestling diminishing? His team lost the next round of the playoffs. They played like their leader was no longer on the field. He wasn’t. This injury healed with hard work and maybe the state wrestling title was in site. Or was it? At wrestling practice as he was warming up, one of his team mates fell on his back and hurt it. He fought through the pain for several weeks. Finally he was diagnosed with 2 fractures in one of his vertebra. He was put into a brace with no activity for 6 weeks. His wrestling career was over plus the chance for the state championship in weight lifting. He continued to work and rehab his injury. During this time he had been offered a football scholarship from 2 Div. 1AA schools. These two schools football coaches left and took other jobs, the staffs left as well and he was lost in the shuffle. It happens! He pursued other opportunities and ended up being invited to walk on at Mississippi State University. He was invited into fall camp with the 105. He worked the summer before camp began. He was releases from his back injury the Friday before the Monday he reported. He wasn’t in the best shape of his life. Actually, he was probably in the worst shape he had ever been in prior to a football season. He moved forward, as he always did.

Practice started and he had questions about his back injury. Would it hold up? Was he completely healed? After the first hit he gave, he knew he was better. Things were going well. He had accomplished one of his dreams of playing Div. I, football, and for an SEC school. Injury struck again! He pulled his quad during a conditioning drill. Did this slow him down? NO! He moved forward. It healed. He was red shirted that season. The team made it to a bowl game and won. He was living out his dream. Then injury struck again. He suffered a bad hamstring pull. When spring practice started that year, he was at about 80%. He was moved to fullback and was excited of the prospect of being able to make it on the field in 2008. He started the spring and moved up the depth chart quickly to the # 2 slot. His hamstring wasn’t 100%, but he was still able to play. At the conclusion of spring practice, he met with his position coach and was dealt the most devastating blow yet. He was told he wasn’t going to be invited back to fall camp. This is what he has accomplished thus far at MSU. He is the strongest, quickest, fastest and toughest fullback they have. He is the strongest freshman on the team. He is tied for the strongest bench press on the team. He did all of this while taking a full load towards an electrical engineering degree.

This is what this young man has done since middle school. He would train before school, go to school, practice football or wrestling, go home, eat and do homework. He did this for 7 years. No one had to make him do it. He did it because it was the right thing to do and he knew that’s what had to be done if he was to accomplish his goals. He is a strong Christian young man who is very involved in his church. He influences adults in a positive way and makes who ever he’s around become better people. He is a one of a kind.

How do I know all of these facts and circumstances about this young man? He’s my son! He is an inspiration to me. He makes me a better person and a better dad every time I’m around him. I have had the privilege of raising him from a boy to the fine young man he is today. Josh has had a tremendous impact on many people, especially his dad. There have been times where I didn’t think he could take another step, but he did. He has been knocked down in life and most wouldn’t have gotten up, but he has. He is the most discipline, motivated, tenacious, hard working and good hearted person I know. He has a way with people and brightens up a room when he walks in. He knows no strangers. Josh is his dad’s hero. I wish I could be more like him.
So where does Josh go from here? Below is a letter Josh wrote to Coach Croom, the head football coach at Mississippi State University.

Dear Coach Croom,

My name is Josh Hines. I was recently cut from the football team after the 2008 spring game.

I was writing to inform you that I will not be joining the football team next fall but greatly appreciate the opportunity you have given me. I feel that God is pointing my life in a direction away from football and even though the decision to not play was extremely hard, I am eager to be used as a tool for Christ. I want you to know that in the short year that I was playing under you, you had a great influence on me not only as a player but more importantly a man. God Bless, Go Dogs, Take it to Atlanta!
Sincerely,

Josh Hines

As Josh’s dad, I am excited for his future. God has a plan for him. I know he will be used to influence many people. Whatever Josh decides to do, I know he will give it 100% and a tenacious fervor that is unmatched!

What is Hard Work

From my playing days to my coaching days, the phrase that resonated in my ears or out of my mouth was, “Work hard! Give 100%!” So what is hard work and what is 100% effort? Let’s tackle the words, hard work first. Here are a few definitions of the word, “hard” (not soft; solid and firm to the touch; unyielding to pressure and impenetrable or almost impenetrable. Firmly formed; tight, involving a great deal of effort, energy, or persistence.) Pretty good explanation. Now let’s look at the word “work” (exertion or effort directed to produce or accomplish something, productive or operative activity, the result of exertion, labor, or activity; a deed or performance.) Again, a great explanation. Now that we know what the definition of hard and work is, let’s look at “hard work” A great deal of effort, energy and persistence to accomplish an activity, deed or performance. Now, let’s take a look at 100% effort. First of all, I don’t believe you can give more that 100% effort, although everyone’s 100% is different and your 100% can go to another level, both mentally and physically. Let’s look at effort. (Exertion of physical or mental power, an earnest or strenuous attempt, something done by exertion or hard work, an achievement)
So why do I give all the definitions? Anything worthwhile is worth working hard for. Someone famous said that, don’t know who it is. Is your health and fitness level worth working hard for? YES! We have the reputation of working hard at Pro Performance. There is a reason for this, we do. We increase clients fitness level with our style of training which leads to better health and overall well being. What’s most important though is the effort our clients give us each and every workout. It is amazing! It doesn’t matter if it’s an athlete or former athlete, stay at home mom or a grandmother, they give 100% effort. So why is Pro Performance so different and effective? It’s not just our system of training, it’s our clients and their desire, effort, dedication and hard work that helps them achieve their goals and reach the level of fitness that they have. Take a look at this group of dedicated hard working clients on a Saturday W.O.D.

http://www.youtube.com/watch?v=cLabWe7jFP0

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

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

My Jeans Are Too Tight

Here we go again; I’ll probably make some of our female clients mad. I’ll tell you up front, that’s not my intention. It’s my intention to help anyone who wants to work and reach their fitness, strength or weight loss goals. This is a situation I deal with on almost a daily basis. I have client tell me, “Scott, my jeans are getting tight”. Allow me to explain how our body responds to training. I am going to address the female client since I have never heard a male client complain about his jeans getting tight in his legs.

First of all, a woman as well as a man has testosterone as well as estrogen in their bodies. A man has more testosterone than a woman as a woman has more estrogen than a man. The testosterone in a man’s body enables him to develop muscle. The small amount of testosterone in a woman’s body will enable them to develop muscle, but nothing like a man. So a woman will not develop muscle like a man unless genetically they have an over abundance of testosterone or they chemically enhance their physique. A woman will not develop like a man, period.

When a woman begins a strength training and fitness program, they will develop their muscles. Here is what I see happening. They start the program, they develop some muscle, their metabolism speeds up, they get hungry and they eat, i.e. their jeans get tight. To keep this from happening, you must incorporate proper nutritional habits along with strength and fitness training. That is the key. Remember, the more muscle you have, the higher your resting metabolic rate will be. Here are some of the excuses I hear; I workout so I can eat whatever I want. That fine, so don’t complain to me about your jeans being too tight. I’m not losing fat on my legs. Let’s say, hypothetically a person has 2 inches of fat on their thighs and an inch on their arms. They begin a program and after a period of time they lose ½ inch of fat. Most people expect to lose the fat in their problem areas 1st. This isn’t always true. If you lose ½ inch of fat, that means you now have ½ inch of fat on your arms and 1 ½ inches of fat on your thighs. Remember, a pound of muscle and a pound of fat weigh a pound. The difference is that the pound of fat takes up a lot more room that the pound of muscle. If you are building muscle in your legs and not losing fat, your jeans will get tight. The new found muscle pushes the fat out, i.e. tight jeans. It’s simple, build muscle and lose fat. The only way to do this is to interval strength train and follows a sound nutrition and weight loss plan.

So there you have it in a nut shell. Train hard, be discipline with your nutrition and remember, NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless!

Check out this video. The lady you see in the video, trains just like the men in the video. Take a look at her legs. This young lady dead lifts 235 lbs., Squats 175 lbs. and can do 10 kettlebell swings with a 70 lb. kettlebell. Oh yeah, she wears size 2 in jeans.

http://www.youtube.com/watch?v=zI-2bPPyXnw

Scott Hines Sr. EdM, C.S.C.S. RKC
Pro Performance Inc.
314 East 1st Ave. Rome, GA 30161
www.pro-performance.net

How Bad Do You Want It

How hard will you work to accomplish a goal? How much will you sacrifice to win? How bad do you want it? Have you ever heard one of these statements before? If you are an athlete or a former one like me, you’ve heard it plenty of times. Have you ever asked how some business people and companies grow at a rapid pace and other don’t? Successful people, I mean really successful people have a knack to succeed. Why is that? Are they smarter, do they work harder, what is it? Allow me to tell you about a few people I have been associated with who have reached the pinnacle of their profession.
I was fortunate to coach at Clemson University as a grad assistant strength coach early in my career. I worked with the wrestling team, which was a pleasure to say the least. Clemson had a 2 time national champion, who went on to win the world championships and also a silver medal in the Olympics. This athlete worked harder than anyone on the team. Granted he had talent, but his hard work and dedication to his sport made him a winner. He sacrificed, worked, sacrificed and then worked some more. He did what he had to do to be a champion.
I have a friend who is a business man in my community. He had nothing growing up. Society would say he grew up on the wrong side of the track. He was knocked down many times growing up but always got back up and moved forward toward his goals. Today, he owns a multi-million dollar company and lives the lifestyle he dreamed of as a child.
Why do I give the two different references, one an athlete and one a business man? Let me tell you what they have in common. Both were athletes and both are business men today. They both had and still have one of the strongest work ethics I have ever seen. They set their sights on something and let nothing get in their way of them accomplishing their goals. They wanted it bad!
How bad do you want to get in shape? How disciplined will you be in your workouts and your nutrition program? Do you go through a tough workout hoping for the end of it? Are you there surviving? Do you get mentally prepared before you workout? Do you get up early enough to have a protein shake before you train, so you will get more out of your training? I know this may sound hard and dogmatic, but how bad do you want it?
What are you willing to sacrifice to reach your fitness goals? How hard will you work? Don’t go through the motions, don’t waste your time. Give 100% effort in everything you do, whether it is at work, at home or in your training routine. There is only one way to move and that is forward!
Take a look at this video. This is our training group at Pro Performance. This was a 16 minute workout. Yes I said 16 minutes. Here is the routine and the link to the video. Remember, NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless!


Routine: 4 rounds, 16 minutes
Double kettlebell cleans: 30 sec.
Jump rope: 30 sec.
Push press squats: 30 sec.
Jump rope: 30 sec.
Pull-ups: 30 sec.
Jump rope: 30 sec.
Push-ups: 30 sec.
Jump rope: 30 sec.
Here is the link: Enjoy and give it a try! You may have to copy and paste in your browser.
http://www.youtube.com/watch?v=_CZJCVqw-Ag

Disclaimer:
You must get your physician’s approval before beginning this exercise program. These recommendations are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting this program or if you have any medical condition or injury that contraindicates physical activity. This program is designed for healthy individuals 18 years and older only.

You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician.

Copyright © 2008 Pro Performance Inc

GOALS

We hear about setting goals all the time. Most of us set goals for 2008. We all set health and fitness goals as well as other goals. One of my 2008 goals was to read at least one book per month. So far, I’m right on track. The 1st book I read was “Quiet Strength” The Principles, Practices, & Priorities of Winning in Life, by Tony Dungy. This is a great book! The 2nd one was “What it Takes to be Number One” , by Vince Lombardi and Vince Lombardi Jr. Another fantastic book. The 3rd book and the one I’m going to discuss in 212 Degrees, by S.I. Parker. We all know that water is warm at 211 degrees and boils at 212 degrees. Just one degree changes everything. If we give just a little more effort in our daily lives, we can change things in an extraordinary ways. So what does this have to do with health, fitness, training and Pro Performance? Well, a lot. Take a look at these facts:
I you choose to talk to talk to one new person per week, you could create 52 new friendships in one year.
As a parent, when you wake up each morning and realize that your children will absorb your actions, they will grow up to be contributing adults to the level of your influence. If you add an extra 15 minutes to your children each day, you will add more than 2 weeks of influence to them per year.
Invest $100.00 in greeting cards per year and send your spouse a note each week. What will a card per week do for your marriage?
At work, add one hour per week to your professional development and you’ll be in the lead, in whatever profession you’re in.
As a student, add one extra hour of study each week, and you will have added the equivalent to one full work week to your area of interest.
Eliminate one half hour of TV per day, and gain 182.5 hours per year to allocate elsewhere.
So here are a few examples of just giving just a little extra effort. I hope this will inspire you to give just a little more. If you are interested in the book 212 degrees, please visit http://www.walkthetalk.com/ I make no money from this book so this isn’t a sales deal. This is a great book!
Set goals, give a little extra effort in whatever you do and remember, NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless!

Scott Hines Sr. EdM, C.S.C.S. RKC
Pro Performance Inc.
http://www.pro-performance.net/
http://www.bodybyproperformance.com/
http://www.superfitmom.blogspot.com/

What does it take to get in shape?

We are approaching the end of January. Everyone is still working out and sticking to their diet. A few have fallen off the wagon, but not many. Some are just starting their New Years resolution fitness and nutrition program, and that’s OK. All that said, what does it take to get in shape, I mean really fit? I am going to give you seven keys to become fit. But before I do, let me share a few things with you.

I was sitting in church yesterday and the man preaching was talking about spiritual fitness. If I offend anyone talking about God, Jesus or Christianity, too bad! OK, he was talking about spiritual fitness and how we have to work at becoming spiritually fit. The same is true regarding physical fitness. We have to work. He talked about being discipline, praying, reading the bible. This takes discipline with our busy life styles. Training and becoming fit takes discipline as well. OK, I’m going to skate on some thin ice, right on the edge and if offend someone, I’m sorry, but too bad. It is not my intention to do so, but if by offending someone, I get them to start working towards becoming fit, great! I see tons of preachers, and I mean TONS, professing the word of God. These are good men, but they are so fat, they can hardly move around. According to God’s word, our body is a temple. God didn’t intend for His temple to have globs of fat hanging off of it, causing high blood pressure, high cholesterol, high triglycerides and a heart that is about to explode, plus numerous other health problems. Sorry for the ranting, but someone has to say it! So what at the seven keys to become fit?

1. First and foremost you have to want too. You have to want it bad! You have to be sick and tired of feeling and looking like you do.
2. How strong is your why? If you want it bad enough, why?
3. What will you give up to become fit? You will have to figure out what you will give up to get what you want. Time, money, TV something
4. You will have to work hard. Anything worthwhile is worth working hard for. You health is very worth while, so get into the mind set of hard work.
5. You MUST be discipline! Whether training or following your nutrition plan, you must be discipline.
6. You MUST be consistent. Again, your training has to be consistent as well as your nutrition plan.
7. Set short and long term goals. This is very important. Rome wasn’t built in a day. You have to take baby steps before you can run. Reward yourself for accomplishing your short term goals. By reaching many short term goals, you WILL reach your long term goal.

If you need help with your training and nutrition plan, please contact me at scott@pro-performance.net Please visit our web site at www.pro-performance.net to see how Pro Performance can help you.

Again, it is not my intention to offend anyone. If I do, I’m sorry. If I do and you begin a lifestyle change geared towards health and fitness, good. You may not like me, but you will thank me later. Remember, NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless!

Scott Hines Sr. EdM, C.S.C.S. RKC
Pro Performance Inc.
314 East 1st Ave. Rome, GA 30161
www.pro-performance.net
www.bodybyproperformance.com
www.bodybyproperformance.blogspot.com
www.superfitmom.blogspot.com

How Much is Your Time Worth

The title may seem odd. What does time and health have to do with each other? Well, actually, they have a lot to do with each other. The biggest excuse I hear from people is, “I don’t have time to workout”. So in other words, my time is worth more that my health. Most people wouldn’t just come out and say this, but when they say, “I don’t have time”, that’s what there saying. So how do you solve this dilemma? In my opinion, and I do have one on most issues, your health is more important than your time. I know, easy for me to say, I own a training facility and am here all day. That’s right, all 15 hours a day. When do I find time to workout while I am running a business, training clients, taking care of my family and working around my house? I take time, no, MAKE TIME! It is important to me to stay in shape and to be healthy. So here is the question, is your health important to you? I know it is. You have to make time for you, your fitness, and your health.

How do I do that in this fast pace society and how can you do it. First and foremost you have to want to do it. You may not enjoy working out, but think about your long term health. Second, make it a priority! You health is very important! When you increase your fitness level, everyday activities become easier. Lastly, utilize a program that incorporates strength training and anaerobic conditioning. Don’t waste your time going to the gym and getting on the tread mill or elliptical. This isn’t a good steward of your time.

OK, here it is. To get the most bang for your buck, you have to train total body, use multi-joint and combination lifts, body weight exercises and work at a fast pace. If you want the whole scoop, you’ll have to drop by Pro Performance and train with us. If you don’t live in Northwest Georgia, and I know a lot of you don’t, you’ll just have to check out this video. This is a 32 minute workout that is designed to build lean muscle and burn body fat. I hope you enjoy! Remember, NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless!

You may have to copy and paste this link in your browser

Fab 4 Workout: http://www.youtube.com/watch?v=Ts2sDDjpgsw

Fun Friday Workout: http://www.youtube.com/watch?v=APH-XYCqh5E


Scott Hines Sr. EdM, C.S.C.S. RKC
Pro Performance Inc.
314 East 1st Ave. Rome, GA 30161
www.pro-performance.net
www.bodybyproperformance.com
www.bodybyproperformance.blogspot.com
www.superfitmom.com

30-30 Workout

I have written a little about energy system training and its effects on the body. When you combine a prescribed period of work time followed by a prescribed period of rest time, you’ll get a specific training effect. You can manipulate your training effect by changing work vs. rest periods. The Pro Performance Team designed the 30-30 workout. This workout is 32 minutes long. We work for 30 seconds and rest for 30 seconds. We combined multi-joint and combination exercises with body exercises. The key to getting the most effective training effect is to give 100% effort during the work sets. This will require some mental toughness. It is easy to pace yourself if you’re not careful. Here are the exercises and a short video of our workout. Have fun!

PUSH PRESS SQUATS
BOSU PUSH-UPS
BAG PUSH SPRINTS
JUMP ROPE
PULL-UPS
TIRE FLIP
POWER PULL FROM THE FLOOR
KETTLEBELL SWINGS

CHECK IT OUT!

You may have to copy and paste in your browser

http://www.youtube.com/watch?v=CVB4mS31MsY

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