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


The “Tebow-Effect”

12 01 2012


This past week ESPN released a poll stating “Tebow has passed Michael Jordan, Kobe Bryant and others to become America’s most popular sports star” – Overlooking the fact that the poll was based on less than 1,500 voters, and the fact that he only pulled 3% of the vote (47 people!!) – I think ESPN has realized the power of the “Tebow-Effect.”

A popular men’s underwear company, Jockey, recently launched their “StayCool” collection with Tebow and the face of the campaign.  “Having Tebow as the face of this campaign, sparked our number one selling product over the past 8 years.”– Debra Waller (Chariman and CEO of Jockey Int.).

Tebow jockey


The secret’s out, using Tebow pays off now more then ever.  ESPN turned a bogus “sports” poll into an attention-grabbing headline people wanted to see, and Jockey is seeing  their investment from over a year ago pay off big time.  Everything that he touches seems to turn to gold.  

I remember watching him when he was back in Florida and his attitude and drive really taught me that giving up was not an option and never would be.  What’s it going to take to make everything you touch turn to gold?  It won’t come overnight and may not happen for years, but if you put in the dedication and hard work, it will come.  May not be gold, but it will be something that makes you happy, gives you something to believe in.  This life is more than a hectic 8 to 5, and an occasional relaxing weekend  – find what your passionate about, never give up the dream, and always Defy the Odds

P.S. – In the next few days look for a series of workouts inspired by Tebow’s off-season workout regiment 

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


  • 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.


  • 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!


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



Lean Hybrid Muscle Phase 1 – Day 2

23 02 2011

Today was my second day of my progression through the Lean Hybrid Muscle Reloaded program.  Me and my boy Levi hit our lower halves hard today! We were in and out of our training session in no more than 45 minutes..I’m telling you, everyone has time for this! We started with front squats which neither me or Levi had too much experience with so it was interesting making the adjustment from back squats.  Seemed like the front squats really engaged the entire body more, especially the core.  As far as diet goes, I’ve been drilling the numbers today! Having people follow my results has really motivated to eat clean and really make the change!

Stats from today


  • Lean Hybrid Muscle Reloaded Phase 1, Day 2 – Mainly focused on lower body and core movements.  Heavy compound movements to start ending with functional movements and grueling sprint intervals.


  • High Protein, Low Carbs, Low Fats – Check out some meals from today below!


  • General: Max Vit-Acell Multivitamin and Antioxidant liquid blend
  • Pre-Workout:  Special blend of White Flood and Green Mag
  • Intra-Workout:  Scivation Xtend
  • Post-Workout:  Max Muscle’s Arm

Another great day overall! Lots of energy, high intensity, and increased drive!

If your training along with us, keep the intensity at MAX and remember there’s absolutely NO EXCUSE for not hitting your training session.  Get up an hour early, ask for time off work, stay up late…do what it takes to get it done!

Always train hard, live life richly, be quick to help others, and remember…

Defy The Odds

Day Off..

17 02 2011

Today was a day off for me and i’ve been needing it!  Yesterday me and my boy Levi killed legs.  Here’s a rundown of what we did…

We stared off with heavy squats and punched out 5 sets of 5. Next came DB step ups.  We were feeling it by now, but we forged on with heavy Stiff Leg Deadlifts followed by a density set of lunges, plate crunchers, calves, and bear crawls which absolutely finished us off!

I’ll be the first to legs are skinny, weak, and need some help! I use to neglect legs to focus on the “glamor” muscles but that really wasn’t helping me in any way.  By neglecting I was missing out on building more muscle, which in turn would allow me to burn more fat.  Live and learn right?

I definitely have a new mind set when stepping into the gym to train..GET BETTER.  Approach every set, every rep, and every move with increased intensity and a drive to be your very best!