"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!