Farm Boy Strength

Joe Hashey - Synergy Athletics Workout

Here in New York, the weather just hit 80 degrees (after it snowed 3 days ago)! That only means one thing – time to get the strongman equipment out and head outdoors.

At Synergy Athletics, I work with athletes that play a variety of sports – soccer, football, lacrosse, baseball, field hockey, basketball, and hockey. Many of the athletes here play at least two of these sports.

No matter the sport, nearly every athlete needs to be explosive. Try this full body workout to get explosive strength while increasing your general physical preparedness.

I also designed this workout for people on a budget. You could get EVERYTHING needed for this workout for under $10. You don’t need a fancy commercial gym to get in an incredible workout.

Equipment needed: Car tire (free), car tire sled (homemade with tow straps), keg optional.

1. Overhead Keg or Tire Throws - 8 x 1. Focus on exploding the hips through and maximizing triple extension. If you don’t have a keg, get a car tire for free from nearly any garage, just go ask for an old one. The weight isn’t as important as the rate of force development. EXPLODE. Measure your distance each time and try to beat it.

2. Explosive Scarecrows (sled) – 4 x 30 yards. Use a weight that is under your 50% max sled drag. Pull the slack out of the straps, sit back, and explode up into a scarecrow. Reset and repeat.

3. Hand Over Hand Sled Rows – 30 under 30. Start with one plate, row it 30 yards in under 30 seconds. Add a 45 and repeat until you can no longer row the weight in under 30 seconds. If you finish in under 4 sets, go up by 25’s next time instead.

4. Tire Clean and Throw – 3 x 10 – Clean a car tire from the ground up to your chest, immediately press throw it for distance. Keep your feet set! Do not step into it, use your chest and shoulders.

5. Chop Circuit 5 x 10 – Pick up the car tire and get ready to try to smash it. Find yourself a tree, and swing the tire like an axe into the tree, rotationally from the right. Repeat from the left. Next, overhead chops into the ground. Don’t worry your tree will be fine.

The chop circuit serves a greater scientific purpose other than just being grueling. When you hit the tire or ground the tire will compress briefly then pop back to its original shape. This will create an intense vibration through your fingers, hands, wrists, and all the way up to your shoulders and upper back. Your body has to instinctively brace itself to take this shock wave. This will light up your whole upper body, not just your core.

Joe Hashey is a Certified Strength and Conditioning Specialist through the NSCA and owner of Synergy Athletics. He has authored the Bull Strength Manual for serious strength and power development. Check out Joe’s work and get a hold of incredible free newsletter bonuses over at Synergy-Athletics.com.

Every Man is a Strongman

When I first moved to Florida from New York I was determined to start my own strength and conditioning business.  But in order to do so I had to spend my first few months working at one of these run-of-mill fitness factories that I often speak of with disdain.

It was during these 7 LONG months at the “chrome and carpet” gym where I observed artificially tanned, middle aged men, wearing tight shorts and Movado watches as they slumped over slippery and cold “chest machines” in an attempt to build a physique that resembled the media’s portrayal of what a real man should look like… think Brad Pitt or “Joey” from Friends.

These so-called men dabbled in the pressing of iron and swallowing of sugar laden protein shakes in vain.

For all the gym memberships and supplements bought would never uncover the HARD, ROCK SOLID AND RUGGED physique that is trapped inside their soft, weak and thin wrist-ed little bodies.

It was when one soft pawed and pale gentleman pulled me aside and told me, “I would like you to be my personal trainer… but not here.”  He continued, “I want to train outdoors and I want to breathe in fresh air, feel the sun on my face and experience TRUE exhaustion… I want you to train me like an athlete.  I want to train, strain and struggle towards my fitness goals - like a REAL man is supposed to.”

It was on this fated day that I committed to my first entrepreneurial experiment.  I quit working at the “gym”, filled my van with tires, sandbags and sledge hammers.  And from that day forth I have continued to train this once soft and timid gentleman who is now strong, vibrant and vital… full of “piss and vinegar”!

Strength Camp had evolved from my van at the local park, to my warehouse gym and now it serves hundreds of men world wide, either in their garage with their sons, at the park with their friends or out of the back of their van… like I once did.

Are you ready feel the rush of blood flow through the veins in your forearms; breath so heavy that you’re doubled over as you suck nourishing oxygen into your lungs and finally feel youthfully VITAL as newly produced testosterone fills every muscle in your hardened physique?

Are you ready to give this a try?  - Go here NOW ==> http://www.StrengthCampDVD.com

How to use “Prison Cell” Workouts…

I receive emails on a daily basis from athletes who need to get bigger and stronger… but complain that they have little or no access to training equipment.

In my freshman year at SJU we trained with heavy weights and did tons of jumping BUT it was the dreaded “Body weight-ONLY-Friday” workouts that we hated /  loved the most.

These workouts required only the use of manual resistance (partner resistance) and attitude… they could be performed ANYWHERE at ANYTIME with no fancy equipment or ANY weights for that matter.

That’s why I call them “Prison Cell” workouts!

These workouts a TOUGH as hell, but they work better than anything I know for getting your muscles super pumped and swollen!

If any of my old Red Storm buddies are watching this video, make sure you post a comment…
*ahem* Gordo

Check out this video of some of my Men’s Fitness Camp Members:

(before the workout, in the video I make a special guest appearance announcement for The Gridiron Strongman Clinic)

Gridiron Strongman Clinic 1/17 - 1/18 - Learn the TRUTH about strength and speed development for football.  Learn More Here: ==> http://footballstrengthprogram.com/clinic.html

St Petersburg Personal Trainer - Sand Bag Races

Training at Strength Camp is always FUN and GAMES!!!

Sure, the athletes and fitness members that deposit their blood, sweat and tears on the rubber mats work hard… VERY hard.

But, a top priority in all of the programs that I design it that they create energy and enthusiasm.

Of Course my obsessive yelling, laughing and encouraging words help a little too.

Enjoy this fun video of Strength Camp members kicking ass with Sand Bag Races!!

Hey, if you don’t live in St. Pete and can’t make it to my gym (I feel sorry for you;))… don’t worry!!!  You can still get super fit and strong following the super FUN and EFFECTIVE training programs in The Real Man Muscle Building Course - check it out ==> http://www.Real-Man-Muscle.com

Strongman Training For REAL Men

If your anything like me, you’ve become disgusted and bored with “fitness and usual”.

You know that you’ve got to exercise to stay fit, stay strong and look good well into your ages.

But damn, does it have to be so boring?

Do you have to to spend hours on a treadmill or at a pretentious “fitness gym”?

NO!  - absolutely not!

Real Man Muscle Building Course

Look, I understand that you may not live in Florida and that makes it difficult to attend my Strength Camp program for men.

But, I would never understand why you wouldnt want to get your hands on this: Real Man Muscle Building Course

How bad do you REALLY want it?

On practically a daily basis I get phone calls and emails from men and athletes who claim that they’d like to:

1. Lose fat and build lean muscle

2. Gain size and strength for football

3. Get faster and more explosive

4. Regain their cardiovascular strength and stamina

5. And the list goes on….

But the truth is that most of these guys are just dreamers, they want things to get better but are not willing to get UNCOMFORTABLE to make it happen.

Results are reserved for people who are willing to move out of the comfort zone and challenge themselves.

These guys are far and few between, but the do exist.  Maybe you are one of them!

We’ll one thing is for sure, the guys who attend my 6 am fitness camps are THE REAL DEAL.  Some of them even travel as far as 45 minutes each way to attend Strength Camp.

Now that’s dedication!  - Check a few of these heroes out below!

I understand that if you don’t live in St. Pete and still want to get in shape like we do… that’s why I recommend The Real Man Muscle Building Plan. Its jammed with fast and hard workouts that get real results.

What are your sports and fitness goals?  AND what are you going to do TODAY that will move you closer to it?

I wanna know, post your answers below!!

The Only 6 Exercises You’ll Ever Need

What if I told you that all of those big, shiny and expensive “thigh buster”, “ab crusher”, “boody banishing” pieces of equipment that form long lines of eager fitness members and athletes at your gym to use – were useless. And, what if I told you that not only do these $7,000 pieces of scrap metal not help you get stronger or lose weight, but they can cause the cartilage in your knees and shoulders to fray and disassemble faster than the break pads on a yellow school bus.

The reason why you are wasting your time, money and efforts training with these highly marketed and over priced lever machines is because they do not support human movement as it was meant by our evolution. Developmental man had to survive and thrive in the dangerous and unforgiving terrain of the prehistoric Earth. We are alive today, living in the relative comfort and ease that we do because of the physical prowess and rugged strength of our ancestors. Our great, great, great (x 190) grandfathers needed to build shelter, hunt prey, avoid predators and search for food with nothing more than his two hands and a set of legs. This consistent demand on his physical capacities caused our ancestor to have super lean, strong, sinewy muscles developed through the application of his own primal movement patterns.

According to holistic health practitioner Paul Chek, the foundation for all basic human movements can reduced down to only six “Primal Patterns”. These patterns are examples of Generalized Motor Programs - what this means is that our brain stores single movement patterns that can be executed alone, in tandem, or simultaneously to one another to create every movement that the body must perform for survival. An example of a generalized movement pattern is the squat. If a person cannot squat effectively then he is at risk of physical dysfunction and injury, among other things. This fact supposes that if one were to improve their strength and fitness level he must perform squats as opposed to using a leg press or a leg curl machine in the gym to improve performance.

Today we are nothing more than primal men wearing Ed Hardy t-shirts and Lucy Jeans, sitting at desks all day long. It would then follow; that in order for us to construct the lean, rock solid and strong bodies that our ancestors had – we must move the way they moved. We must perform primal pattern exercises, and since many of our bodies have become so stiff, uncoordinated and dysfunctional we must also find ways to perform “dumbed down” versions of what was one essential to perform. Also, if you are of above average fitness you will need to include “hyped up” versions of these patterns also.

Below I will outline and discuss each of the Primal Patterns that I teach you about it my e- book
Unleash Your Primal Edge, how to execute them and how to include them into your exercise program.
For more information about using Primal Patterns to burn fat and build strength check out:
http://www.UnleashYourPrimalEdge.com

Squat

The most basic of all movements, the squat is an essential pattern functionally to be able to move in and out of a seated position, tie your shoe laces, pick up groceries, etc. Physiologically this movement builds strength in the abdominals, low back, glutes (butt muscles) quadriceps, hamstrings and calves. Besides building strength and flexibility, the squat aids in the function of digestion and elimination by massaging internal organs.

The most basic form of a squat is a bodyweight squat, this can be performed by simply sitting down on a chair and then standing up or in the same manner in absence of a chair. An advanced version of the squat would be a barbell back squat or a vertical jump.

Lunge

Being able to perform a lunge grants you the functional ability to sprint, throw, reach down to pick something off the floor and climb stairs. The muscles included in the lunge patterns include your glutes, quadriceps, hamstrings, core and calves. A properly performed lunge will aid in the maintenance of healthy knees and hips.

A basic form of the lunge would be a single leg toe touch. This unilateral exercise forces the exerciser to stand on one leg and touch his toe with the opposite hand; this builds balance, coordination and strength in the legs and core. An example of advanced lunging includes split jumping and weighted step-ups.

Bend

Although bending has gotten a bad reputation and all movements intended for bending have been reduced to squatting, this is among the most important of all primal patterns to be able to execute. It is necessary to be able to perform a functionally sound bend in order to pick up young children, replace your water cooler bottles and even “addressing the ball” in golf. A strong bender will have a functional core, abdominals, glutes, hamstrings, upper back, low back, and shoulder.

Your most primitive form of bending is to simple pivot forward at the hips and reach for the floor with slightly bent knees. All people should have the capacity to touch the floor with their fingertips. Some people think it is funny that they cant touch the floor with their hands, I just think it’s sad. An advanced form of the bend is the barbell-loaded dead lift or keg carries.

Push

A basic upper body movement, the push is essential in order to throw objects, move yourself up off the floor and the occasional I-ran-out-of-gas car push. Physiologically, this pattern builds strength and flexibility in the shoulders and upper arms.

A very basic form of the push pattern is the push up exercise, performed properly or from the knees this exercise will strengthen and condition the core, shoulders, bicpes and triceps. An advanced version of the push pattern would be a barbell loaded bench press, a standing weighted push press, or medicine ball chest pass.

Pull

The pull is an essential upper body primal pattern for the function of picking things off the floor, pulling yourself up or onto something and, pulling stubborn mules. The muscles used to perform a pull pattern include the upper back, lats, shoulders and biceps. Also, most pulling requires a strong grip and strong hands.

Pull ups, inverted rows, pull downs and dumbbell rows are all simple forms of the pull pattern and can be executed by most individuals. Advanced pulling is often performed in athletics including Olympic Weightlifting, Strongman events and bodybuilding. Other sports where pulling capacity is essential include rowing, swimming, and tug-of-war!

Twist

Some believe that the capacity to twist may be among the most important of all primal pattern movements due to the fact that it is often found in the execution of several activities. The twist is very rarely executed by itself and often has a great influence on the performance of the other primal patterns. A great example would be throwing a ball or spear. Because of its complexity, twisting is often associated with many of the back problems that modern man faces. Since twisting of the spine is an integral part of almost every movement performed in life, it is safe to say that if you can’t twist – you must learn how.

Laying trunk rotations and gentle lower body twisting a great ways to improve twisting capacity and flexibility. If you have a functional core, flexibility, and stability in the back and abs it may be safe for you to perform such twisting exercises as sledgehammer slams and medicine ball side passes.

Sledge Hammer swings - Ab Exercise

Main Muscle Worked: Torso
Other Muscles Worked: Fullbody
Equipment: SledgeHammer
Mechanics Type: Compound

The sledgehammer has been a conditioning tool amongst fighters since the inception of combat sports. It is certainly not a new tool in the arsenal of combat athletes. It is however an inexpensive and excellent conditioning device. Unfortunately, the reemergence of sledgehammer training in the modern era has caused some confusion regarding this simple, yet effective training tool. This article will clarify the confusion, while also offering some brief workouts that will spice up your conditioning routine.

For starters, swinging a sledgehammer offers numerous benefits. A condensed list includes:

* Improve work capacity
* Develop core strength
* Enhance grip and forearm strength

I highly recommend the sledgehammer for all combat athletes. As a young fighter, I regularly used both an ax and sledgehammer and can testify firsthand to the results. Sledgehammer training will undoubtedly improve your ability to maintain explosive power, round after round.

RossTraining.com