Iron Sharpens Iron

18 01 2012

Have you ever wondered how professional football players train during the off season? How they can maintain incredible muscle mass while staying lean and increasing speed and agility? Besides God-given genetics and a solid diet, an immense amount of hard work is still required.

Courtesy - Chad Howes Fitness

Its no secret, I’m a fan of Tim Tebow and his work ethic. Sure he may have a deluge of supporting figures including trainers, coaches, nutritionists, and the like; but we all have the ability to change and transform through hard work and a strong work ethic.

“Its not always about the workout, its about the work ethic. When you have the work ethic, then you can find the workout designed to fit what your trying to accomplish.” – Tebow

 

Tebow uses a metabolic conditioning circuit including the following exercises:

  1. Vertical Set Circuit – Using a barbell, performs Clean High Pulls, Roman Deadlifts, Low Row, Back Squat, Push Press
  2. Sled Drives: Stay low and push the sled for 20 yards
  3. Explosive Bosu Push-Up: Adds an upper-body power element to the circuit
  4. Sledgehammer Tire Pulls: Using the sledgehammers allows you to stay upright and maintain proper body position when pulling the tire
  5. Lateral Quick Feet Ladder Drill: Improves footwork while under fatigue
  6. Drop and Sprint Bag Drill: Adds a QB-specific movement to the conditioning circuit

 

After completing the conditioning circuit, Tebow performs a strength workout using the following exercises:

  1. Incline Tsuki Dumbbell Press: Strengthens the chest, shoulders and triceps; rotate palms inward as you lower the dumbbells to your chest
  2. Batwing Dumbbell Row: Lying face down on incline bench, pull the dumbbells up while retracting your shoulder blades, holds for one count, and lowers the dumbbells to start position
  3. Lumberjack Press: Grasping the end of the barbell with one hand, press the barbell out and in front of your body

 

The design and purpose of this workout is to become more explosive and stronger, all in an effort to maintain fundamentals through fatigue. This workout doesn’t only have a great CONDITIONING effect, but also a great STRENGTH effect.

Train to have an edge and always DEFY THE ODDS

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Denver Half 9-11-2011

17 09 2011

Its been a while since I’ve updated, so I wanted to get back into the swing of thing!

A few months ago I decided that I wanted to do something competitive and get back into being the best athlete I could be.  I was definitely stuck in the rutt of going to the gym daily and doing the same thing over and over, and although I made “progress” I didn’t make an progress to be a better athlete.  I went up and down, got bigger then smaller, stronger then weaker.  I will always stay a natural athlete, so I didn’t have that option to break my rutt.  Work harder? or work longer? or both.  How can I really become a better overall athlete?  I decided that stepping out of my comfort zone and trying something different was going to help me make that change.

Denver Half Marathon

I’ve always loved running but I haven’t made it a point to train to be a better runner.  So one day, out of the blue, I decided to sign up for a half marathon, which turned into a great decision!  Last weekend I completed my first 13.2 mile run with a time of 1:54:46, which beat my goal of finishing under 2 hours!  Next one, I’m shooting to get under 1:45:00.

Tryout for a sports team, sign up to run ridiculous distances, compete in a crossfit competition, sign up for MMA training – whatever it is, step out of you comfort zone and always be sure to DEFY THE ODDS!!

 

 





Lean Hybrid Muscle Phase 1 – Day 15

8 03 2011

Today was the start of our 3rd week of the Lean Hybrid Muscle Reloaded Program.  Today we got back to the body building style of workouts.  It was a full upper body session, lots of sets, and heavy weights.

Stats from today

Diet

  • High Protein, Low Fat, Low Carbs – Definitely a hard day to stick to the diet but only one more day of this diet tomorrow then the rest of the week is more enjoyable!

Suppliments

  • None

Training

  • Lean Hybrid Muscle Phase 1, Day 15 – Classic body building session

DEFY THE ODDS





Lean Hybrid Muscle Phase 1 – Day 12

7 03 2011

Another grueling session! We stuck with another hybrid style session, except for this time we wanted to keep it mostly body weight movements.  We started with back pulls, then moved to burpee’s, cruised right into box jumps, and finished off with HSPU’s.  Repeated that circuit several times and then did a little ab work.  This was our last workout of the week so we wanted to make sure it was a high intensity, beneficial session!

Stats from today

Diet

  • Low Carb, High Fat, High Protein – Loving the high fat days! I’ve definitely been spending too much time on a high protein and low everything else diet over the past few years.

Suppliments

  • General: Multivitamin, Fish Oil, and B-Complex
  • Pre-Workout: Special blend of White Flood and Body Rush
  • Post-Workout: Max Muscles ARM and 1/4 cup oats..Shake together and enjoy!

Workout

  • Lean Hybrid Muscle Phase 1, Day 12 – Hybrid Circuit!

DEFY THE ODDS

 





Lean Hybrid Muscle Phase 1 – Day 11

3 03 2011

Ooooh my, crazy session tonight! It was absolutely grueling.  We went from power movement to power movement, back to back, no breaks.  We started with Power Cleans, moved through some other movements and finished off with Wide Pushups.  Here’s a little more detail from today.

Stats from today

Diet

  • Now shifting to High Fat, High Protein, Low Carbs

Suppliments

  • General: Multivitamin and Antioxidant Shot and Fish Oil
  • Pre-Workout: Special blend of White Flood, Body Rush, and a very small amount Jack3d
  • Post-Workout: Max Muscle’s ARM

Workout

  • Lean Hybrid Muscle Phase 1, Day 10 – Barbell Power Circuit of Power Cleans, Front Squats, Push Press, Bent Over Row, RDL, Wide Pushups.  All those moves back to back, trying to hit 8 reps of each! Absolutely killer for the legs, shoulders, back, and forearms.  By the end of one circuit it feels like a full workout…then we did 3 additional circuits! ABSOLUTELY KILLER

Try out your own Barbell Power Circuits.  Start with a complete power move and move along to compound movements, then isolated movements.  These are great cause they’re completely custom to what you want to work.  Keep up the HARD WORK and NEVER BACK DOWN!

DEFY THE ODDS





Lean Hybrid Muscle Phase 1 – Day 9

1 03 2011

Another killer session today!  Me and Levi hit legs hard.  Started out with heavy squats and continued with stiff deads then finished off with some explosive and brutal movements.  If your not dripping with sweat after a leg session, you need to switch it up!

Stats from today

Diet

  • Another low carb, low fat, high protein day

Suppliments

  • General: Multi
  • Pre-Workout: Special blend of White Flood, Body Rush, and Green Mag
  • Post-Workout: Max Muscle’s Arm

Workout

  • Lean Hybrid Muscle Phase 1, Day 9 – Like I mentioned above, heavy leg day with brutal explosive movements to finish

Tomorrow we have a well deserved rest day and I’m looking forward to it!  I will definitely be focused on keeping my diet clean tomorrow especially with a day off of training. My diet will consist of a moderately even proportion of carbs and protein with low fats.  I’ll be back at it Thursday with Day 11!

DEFY THE ODDS





Lean Hybrid Muscle Phase 1 – Day 8

28 02 2011

Today was the start of my 2nd week of the LHMR system.  After a day off of training yesterday and a reloading diet, I felt better then ever during the training session tonight! Lots of energy and drive.  I love how Sundays is a day to really relax and reload to get better for another grueling week.  Tonight the training consisted of a Power Building routine with lots of heavy weight and lower rep counts.  Check of what went down today..

Stats from today

Diet

  • Low Carbs, Low Fats, High Protein – Bodybuilding style

Suppliments

  • General: Multivitamin liquid shot
  • Pre-Workout: Special blend of Body Rush, White Flood and Green Mag
  • Post-Workout: Max Muscle’s ARM

Workout

  • Lean Hybrid Muscle Phase 1, Day 8 – Great traditional bodybuilding workout tonight.  All upper body movements finished off with a Sprint/KB Swing circuit which was brutal!

Keep pushing, eat clean, and TRAIN HARD!

DEFY THE ODDS