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!