"NO EXCUSES" The Pro Performance System of Training

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

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

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

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

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

Ranger Workout of the Week

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

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

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

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

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

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

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!

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

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

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!

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

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

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

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

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

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

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

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

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

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

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?

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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!

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

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?

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.