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*Diesel Crew Chronicle

        /                 

5/18/2014 10:43:12 AM -

Who is Jim "Smitty" Smith?









Jim "Smitty" Smith



Jim Smith is a performance enhancement specialist, author, lecturer, and consultant with http://www.dieselcrew.com. He is a contributing writer to numerous magazines and has published manuals and DVDs purchased by athletes, coaches, and fitness professionals all over the world. To learn how to integrate SMR, warm ups, and activation into any program you’re on, check out AMD. Jim is currently giving away a free muscle building, strength training, power pak at http://www.dieselcrew.com/muscle-building-power-pak.htm.

,


1/31/2011 7:55:07 AM - Smitty
Full Body - 1/30/2011

Just picked up another wrestling team, they're 3 weeks out from sections. Lots of things to work on; conditioning, hips, shoulders and grip

Full Body - 1/30/2011

Warm-up
AMPED Warm-up

Workout

I just worked in on a bunch of everyone's sets. I was busy training others and helping to spot others.

1. Speed Bench with Chains - 4x3
2. Box Squats, 3x3
3. DB Floor Press with bands, worked up to 70lbers and a orange and 50lbers and orange and red
4. Dips with chains, 3x10

Conditioner
Heavy Conditioning, progressively loaded prowler - tough!


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Jim Smith

1/27/2011 7:39:24 AM - Smitty
Fast Upper Body Workout - 1/26/2011

Just answered this squat question - CLICK HERE

Just filmed a killer new deadlift tip, this one is never missed when we teach the deadlift and it saved SO MUCH PAIN AND TROUBLE, coming soon

Fast Upper Body Workout - 1/26/2011

Warm-up
AMPED Warm-up

Workout

Giant Cambered Bar Bench, 5x5
Upper Mobility Combo in between every set of bench:
dynamic upper back mobilization
lacrosse ball murder
dynamic camel stretch
elevated rear leg hip flexor stretch
various chest/shoulder band stretches

100 reps with AT LEAST 2 chains
You had to do 100 reps with at least 2 chains on every time. I did 5 sets of the following:

4 chains - 10 reps, immediately into
2 chains - 10 reps
Repeated 5x

Supersetted each set of push-ups with Fat Gripz lat pull downs

Conditioner
Sled pull variation (video coming soon) - tough!


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,
Jim Smith

1/25/2011 11:45:52 AM - Smitty
Full Body Workout - 1/24/2011

Warm-up
AMPED Warm-up

Workout

Very Low Box Squats with SSB (with chains) - (6x3)
Prowler Sprints - 6 x 30 yards
Hip Flexor Stretches, 6 x various

Backward Lunges with Sliders (with weight vest and chains)
Pull-ups on Swiss Bar
DB Military

Conditioner
no conditioner, felt beat




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,
Jim Smith

1/23/2011 3:40:25 PM - Smitty
Full Body Workout - 1/23/2011

Warm-up
AMPED Warm-up

Additional
chest stretches
groin stretches
quad stretches
dynamic hip mobility

2 Obstacle course runs:
Football shuffle drill
Plank crawls with feet on sliders
Mat Push
Jumps
50 push-ups
Fastest time wins

Workout

Bench with Chains - (6x3)
Pull-ups with Swiss Bar, 6x10
Back Extensions on Swiss Ball

Backward Lunges with Sliders
Incline DB Bench
Rear Leg Elevated Hip Flexor Stretch

Conditioner
Diesel Man Maker




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,
Jim Smith

1/20/2011 7:09:27 AM - Smitty
Upper Body Workout - 1/19/2011

Warm-up
AMPED Warm-up

Additional
Push-ups
Push-ups Plus
Band Stretches
Hip Stretches

Workout

Banded Speed Bench, 6x3

Push-ups
Pull-ups with Swiss Bar

Incline Bench with Giant Cambered Bar
Rotator Y

Conditioner
Sled Drag (Diesel twist)
Farmers Walks (Diesel twist)
*twist = mess you up

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,
Jim Smith

1/18/2011 8:31:06 AM - Smitty
Awesome, Fast Workout Last Night - 1/18/2011

Warm-up
AMPED Warm-up

Additional
Overhead Band Wall Squats
3D Glute Bridge
Striders

Workout

Goblet Squats (with chains)
below is a quick video of one of my last sets, 4 chains and a 120lb db, I missed 6 chains twice! (I hate myself)

Heavy Dips with Chains (I will post a video below of a previous session)

Conditioner - prowler sprints with a twist (a murderous twist) hahaha

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Jim Smith

1/16/2011 5:44:44 PM - Smitty
A Bunch of Everything Workout - 1/16/2011

Warm-up
AMPED Warm-up

Workout
Box Squats against Strong Band (Black), 6x3
Zercher Step-ups with Giant EZ Curl Bar
Football Bar Bent Over Rows

Conditioning
Prowler Sprints with Tire Flips

Ryan won the challenge with 5 flips on the tire in 10:38 seconds, tire is about 550-600

BTW: We worked up to 12 reps with this, murder was the case :)

,
Jim Smith

1/14/2011 11:55:40 AM - Smitty
Endurance Combo Workout - Murder Was the Case - 1/14/2010

Doing this tonight around 5pm, 1/14/2010

Warm-up
AMPED Warm-up

Additional
Overhead Band Wall Squats
3D Glute Bridge
Striders

Workout

Endurance Combo (Squat | Prowler | Pull-up Ladder)

Squat, 1 rep
Pull-up, 1 reps
Prowler, 10 yards

Squat, 2 rep
Pull-up, 2 reps
Prowler, 10 yards

Squat, 3 rep
Pull-up, 3 reps
Prowler, 10 yards

Squat, 4 rep
Pull-up, 4 reps
Prowler, 10 yards

Work way up to 10-15 reps

Combo 2
Forearms, various
Curls, various
Ab Roller, various

Recovery
AMPED Warm-up

,
Jim Smith

1/12/2011 10:59:42 AM - Smitty
Speed Workout | Lower Body Training - 1/12/2011

Warm-up
AMPED Warm-up

Workout
1) Contrast Sprints with Elite Sled, 8 runs
10 yards resisted | 20 yards sprints

Supplemental
2A) Backward Lunges
2B) Resisted Hip Adduction

3A) 3D Glute Bridges
3B) Ab Roller
3C) Face Pulls

Recovery
AMPED Warm-up

,
Jim Smith

1/10/2011 3:44:52 PM - Smitty
Upcoming Posts

I have a ton of new stuff coming up on the Diesel site.

The Awesomest Lower Body Supplemental Movements

More in the How to Squat series

and much more.

If you have anything specifically you want to see, hit me up here in the Q/A and I'll try to make it happen.

Did you check out the BEST OF 2010 ON DIESEL

Dedicated to helping you reach your goals.,
Jim Smith

1/10/2011 9:31:56 AM - Smitty
Innovative Glute Activation - [VIDEO]

Innovative Glute Activation - [VIDEO]

199 Video Exercise Index for FREE

NEW DIESEL SITE - Diesel Strength & Conditioning

AMPED Warm-up is LIVE

READ REST OF ARTICLE



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Jim Smith

1/5/2011 12:09:56 PM - Smitty
50 Cent Shoveling Snow!!!

50 Cent Shoveling Snow

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Can you believe what you’re seeing?

Yes, that is 50 Cent shoveling snow.

50 was recently out shoveling snow in his neighborhood. I don’t know many of the details except that it was sort of a publicity stunt and sort of having fun. He was taking pictures with fans and earning money (yes charging) for him to shovel your driveway.

Read rest of story...

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Jim Smith

12/31/2010 1:24:10 PM - Smitty
How to Squat Video Series - The Double Breath - [VIDEO #5]

How to Squat Video Series - The Double Breath - [VIDEO #5]

199 Video Exercise Index for FREE

NEW DIESEL SITE - Diesel Strength & Conditioning

AMPED Warm-up is LIVE



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Jim Smith

12/27/2010 9:56:01 PM - Smitty
How to Squat Video Series - Fewest Steps Possible - [VIDEO #4]

How to Squat Video Series - Fewest Steps Possible - [VIDEO #4]

199 Video Exercise Index for FREE

NEW DIESEL SITE - Diesel Strength & Conditioning

AMPED Warm-up is LIVE



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Jim Smith

12/20/2010 9:11:37 AM - Smitty
How to Squat Video Series - Setting the Lower Back - [VIDEO #3]

How to Squat Video Series - Setting the Lower Back - [VIDEO #3]

199 Video Exercise Index for FREE

NEW DIESEL SITE - Diesel Strength & Conditioning

AMPED Warm-up is LIVE



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Jim Smith

12/17/2010 2:13:48 PM - Smitty
How to Squat Video Series - Setting the Lats - [VIDEO #2]

How to Squat Video Series - Setting the Lats - [VIDEO #2]

199 Video Exercise Index for FREE

NEW DIESEL SITE - Diesel Strength & Conditioning

AMPED Warm-up is LIVE



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Jim Smith

12/14/2010 10:39:29 AM - Smitty
How to Squat Video Series - Elbows Down / Chest Up - [VIDEO #1]

How to Squat Video Series - Elbows Down / Chest Up - [VIDEO #1]

199 Video Exercise Index for FREE

NEW DIESEL SITE - Diesel Strength & Conditioning

AMPED Warm-up is LIVE



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Jim Smith

11/23/2010 7:43:00 AM - Smitty
Hardest Core Exercise - Part II - Dragon Flags - [VIDEO]

Hardest Core Exercise - Part II - Dragon Flags - [VIDEO]

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Jim Smith

11/17/2010 11:56:56 AM - Smitty
Heavy Ass Prowler - Improve Leg Drive and Mental Toughness - [VIDEO]

Heavy Ass Prowler - Improve Leg Drive and Mental Toughness - [VIDEO]

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Jim Smith

10/26/2010 10:21:59 AM - Smitty
Extreme Hamstring Training, Walk Like Frankenstein for Two Days - [VIDEOS]

Extreme Hamstring Training, Walk Like Frankenstein for Two Days - [VIDEOS]

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Extreme Hamstring Training, Walk Like Frankenstein for Two Days - [VIDEOS]



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Jim Smith

10/18/2010 10:34:35 AM - Smitty
20 Awesome Warm-up Exercises, Shawn Phillips AMPED Warm-up, How to Warm-up - [VIDEOS]

20 Awesome Warm-up Exercises, Shawn Phillips AMPED Warm-up, How to Warm-up - [VIDEOS]

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AMPED Warm-up is LIVE

20 Awesome Warm-up Exercises, Shawn Phillips AMPED Warm-up, How to Warm-up

PRINT THIS OUT:

Shawn Phillips, 10 minute AMPED Warm-up Routine
Jumping Jacks, 20 reps
Seal Jumps with Leg Switches, 20 reps
Full Body Circles, 5 each way
Arm Circles, 10 reps each arm, forward and back
Elbows Circles, 10 each arm, forward and back
Wrist Circles, 10 reps
Shoulder Twists, 5 reps each way
Bodyweight Squats, 8 reps
Squat to Stand, 8 reps
Push-up Plus (Level 1), 8 reps
Push-up Plus (Level 2), 8 reps
Push-up Plus (Level 3), 8 reps
Push-up Plus (Level 4), 5 reps each arm
Cobra, 5 reps
Striders, 5 reps each leg
Striders with Rotation, 3 reps each side
Hamstring Stretch / Hip Flexor Stretch, 3 reps each side
Band Pull Aparts, 10 reps
Band Dislocates, 5 reps
Backward Rolls into Hamstring Stretch, 5 reps
Backward Rolls into Glute Stretch, 5 reps each arm
Squat to Forward Lunges, 3 reps each leg
Standing Glute Stretch, 5 reps each leg
Cradle Walks, 5 reps each leg



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Jim Smith

10/18/2010 10:33:59 AM - Smitty
Haters Gonna Hate - [VIDEOS]

Haters Gonna Hate - [VIDEOS]

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AMPED Warm-up is LIVE

Video for the Haters



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Jim Smith

10/4/2010 2:45:58 PM - Smitty
2 Insanely Effective Mobility Exercises for the Lower Body - [VIDEOS]

2 Insanely Effective Mobility Exercises for the Lower Body - [VIDEOS]

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AMPED Warm-up is LIVE

Spiderman Crawls (with Rotation)

Coaching Cues:

- Stay low to the ground
- Keep a neutral torso and head position
- Try and lay forearm to ground on initial movement
- Rotate toward the forward leg
- Watch hand during rotation



Squat to Stand

Coaching Cues:

- Grab under foot and hold throughout
- Drive hips upward straightening knees, dropping the head (dynamic stretching of hamstrings)
- Swing hips through while pushing chest through and upward
- Head should be in neutral
- Drive knees outward with elbows



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Jim Smith

9/15/2010 10:00:12 AM - Smitty
Diesel Crew Compilation - 2009-2010 - [VIDEO]

Diesel Crew Compilation - 2009-2010 - [VIDEO]

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She was a ho...fooo shooow,
Jim Smith

9/6/2010 5:39:17 PM - Smitty
Innovative Sled Dragging Technique - [VIDEO]

Innovative Sled Dragging Technique - [VIDEO]

FREE MUSCLE BUILDING POWER PAK
1 FREE VIDEO
1 FREE MP3 INTERVIEW
1 FREE EBOOK


ORIGINAL POST - SEE ALL OF THE DETAILS AND THE FULL POST HERE

AMPED Warm-up is LIVE




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Jim Smith

8/26/2010 11:06:08 PM - Smitty
Improving Pressing Power and Core Strength! - [VIDEO]

Improving Pressing Power and Core Strength! - [VIDEO]

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1 FREE VIDEO
1 FREE MP3 INTERVIEW
1 FREE EBOOK


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AMPED Warm-up is LIVE




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Jim Smith

8/23/2010 10:11:58 AM - Smitty
Strength Training Workout for Athletes

Here is the workout we did last Thursday.

WARM-UP

WORKOUT

COMBO 1

Front Squats with SSQ Bar, 3x8
Football Bar Pull-ups + Chains, 3xAMRP
Face Pulls, 3x15

COMBO 2
Sandbag Lunges, 3x8 each leg
GHR, 3x10
GHR Sit-ups, 3x15

FINISHER
100 reps Neck Flexion 45lb plate
100 reps Neck Extension against bands

CONDITIONING
Station 1: Prowler Push / Thick Rope Hand over Hand Pull Back
Station 2: Kettlebell Clean & Press
Station 3: Mountain Climbers (feet elevated on tire)
Station 4: Farmers Holds

OPTIONAL (FOR REAL MEN ONLY)
Hit at least 200 push-ups during the workout, whenever you are waiting or in between sets
Hit at least 150 alternating, straight leg bicycle crunches during the workout, whenever you are waiting or in between sets

,
Jim Smith

8/17/2010 2:59:13 PM - Smitty
Powerful Leg Training Workouts - Strength Development - [VIDEO]

Powerful Leg Training Workouts - Strength Development - [VIDEO]

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Jim Smith

8/10/2010 12:09:19 PM - Smitty
High Intensity Strength Training Circuits - [VIDEO]

High Intensity Strength Training Circuits - [VIDEO]

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ORIGINAL POST - SEE ALL OF THE DETAILS AND THE FULL POST HERE

AMPED Warm-up is LIVE

Here is a 5 round MMA circuit done by my pro fighters.




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Use AMPED before and after your workout!,
Jim Smith

7/30/2010 9:43:10 AM - Smitty
Hardest Core Exercise EVER! - Part 1 - [VIDEO]

Hardest Core Exercise EVER! - Part 1

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This is the first exercise in the series of exercises I'm putting together of some tough ass core training.



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Jim Smith

7/26/2010 12:34:46 PM - Smitty
Reactive / Speed / Quickness Training for Athletes - [VIDEO]

Reactive / Speed / Quickness Training for Athletes

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1 FREE MP3 INTERVIEW
1 FREE EBOOK


ORIGINAL POST - SEE ALL OF THE DETAILS AND THE FULL POST HERE




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Jim Smith

7/19/2010 7:52:38 AM - Smitty
Athletic Movement Skills - Martin Rooney - [VIDEO]

Athletic Movement Skills - Martin Rooney

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ORIGINAL POST - SEE ALL OF THE DETAILS AND THE FULL POST HERE





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Jim Smith

7/14/2010 1:40:22 PM - Smitty
High Intensity Metabolic Training – Powerful Prowler Combination - [VIDEO]

High Intensity Metabolic Training – Powerful Prowler Combination

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1 FREE EBOOK


ORIGINAL POST - SEE ALL OF THE DETAILS AND THE FULL POST HERE





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Jim Smith

6/30/2010 1:30:41 PM - Smitty
Build Muscle for $9.96 - [VIDEO]

Build Muscle for $9.96

FREE MUSCLE BUILDING POWER PAK
1 FREE VIDEO
1 FREE MP3 INTERVIEW
1 FREE EBOOK


ORIGINAL POST - SEE ALL OF THE DETAILS AND THE FULL POST HERE





FREE MUSCLE BUILDING POWER PAK

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Jim Smith

6/19/2010 8:50:05 PM - Smitty
AMPED is coming!

Tons of questions coming in about AMPED.

Joe Defranco and I got together because we both get questions everyday and rehab and warming up. We put together AMPED as a premier system for warming up and preparing yourself for every workout!

Get AMPED!!!,
Jim Smith

6/14/2010 8:46:25 AM - Smitty
3 Really Cool Strength Movements - [VIDEO]

3 Really Cool Strength Movements

FREE MUSCLE BUILDING POWER PAK
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1 FREE EBOOK


ORIGINAL POST - SEE ALL OF THE DETAILS AND THE FULL POST HERE





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Jim Smith

6/6/2010 7:14:19 PM - Smitty
Explosive Kettlebell Training - Power Training for Athletes - [VIDEO]

Explosive Kettlebell Training - Power Training for Athletes

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ORIGINAL POST - SEE ALL OF THE DETAILS AND THE FULL POST HERE





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,
Jim Smith

5/29/2010 4:33:03 PM - Smitty
Just signed two new MMA fighters

I just signed into the program 2 new MMA fighters. Did the initial assessment, here is what I see.

- unstable, especially under load and bracing

- hips, ankles and upper back real tight

- good conditioning

- good relative strength

- overall strength needs improvement

- still haven't assessed explosiveness

- working on their current injuries; knees and elbows

- introduced them to foam rolling, lacrosse ball and tennis ball, they're not really fans :)

- very willing to learn and highly motivated

Look for a ton of pics and videos on these guys, can't wait to see them progress and grow.

,
Jim Smith

5/25/2010 12:31:21 PM - Smitty
Mess You Up Conditioning - [VIDEO]

Fast Conditioning with Kettlebells and Chains

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Mess You Up Circuit

The 3-Step Circuit

Step 1 to Pain: Hand-Over-Hand Rope Pull


Step 2 to Pain: Tow Rope Driving


Step 3 to Pain: Sprint






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Jim Smith

5/16/2010 7:56:11 PM - Smitty
Insane Conditioning to Get Your Cuts - [VIDEO]

Fast Conditioning with Kettlebells and Chains

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ORIGINAL POST

Fast Conditioning with Kettlebells and Chains

You want to make ANY exercise harder? There’s a simple solution.

Add chains…

When you add chains to an exercise, it gets real.

If you remember our first chain training video (it had a huge amount of positive feedback), it really opened peoples eyes to not only making training fun again, but many different practical uses for chains besides accommodating resistance.


Here is a variety of conditioning circuits I ran at the end of a recent workout.

It is important to keep it fresh and there is nothing wrong with running a circuit and then switching to another different circuit on the next run.

Here are the exercises I did.



Kettlebell / Chain Conditioning Routines

* Kettlebell Clean / Squat / Press
* Kettlebell Chain Push-ups
* Kettlebell Chain Renegade Rows
* Kettlebell Chain Push-up / Clean / Squat / Press
* Chain Plate Push / Kettlebell Swings

What Do the Chains Do?

Throws you off balance and forces you to stabilize harder throughout the execution of the lift. This, along with the kettlebells, really increases the intensity.

What Volume (sets x reps) Should I Do?

Depending upon the weight you use, you could do any where from 6-12 reps per movement and perform 4-5 different combinations for each workout.




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,
Jim Smith

5/11/2010 8:51:05 PM - Smitty
I'm Calling Out Mike Guadango

,
Jim Smith

5/6/2010 1:19:58 PM - Smitty
Any of you dudes want to be a real man?

,
Jim Smith

5/4/2010 3:38:23 PM - Smitty
Power Combos for Big Muscle Fast - [VIDEO]

Power Combos for Big Muscle Fast

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Power Combos for Big Muscle Fast

Lou Ferrigno probably had one of the biggest, best backs in bodybuilding back in the 70’s. He was just a massive dude all around. Here is a pic of him doing some bent over rows. One of the best mass builders for the upper back, along with pull-ups.

I’ve always loved back training because it is one of my “good” areas. I’m naturally a skinny guy (and getting skinnier :) ) but I’ve had a solid set of arms and a good back.

Here are two awesome exercises that are linked together in a power combination (two compound exercises done in succession). They could be called a “power” combination for two reasons:

* they have a powerful impact on your muscle growth, activation or strength
* the 1-2 exercise could be high mu (motor unit) activation, high intensity movements

If you are short for time, and need a fast muscle building workout, try a power combination.

Loaded Pull-ups

Any version of pull-ups is a good thing when you are trying to build up your arms, back and grip all at the same time. There are many ways to overload pull-ups, here we are using chains. On the last set, I drop chains off as I fatigue. You can do a similar technique with a dip belt and unload the weight as you progress.

See Also: ULTIMATE PULL-UP VIDEO



Ab Roll-Outs

If you’ve purchased the best core training DVD or core training system on the NET, Combat Core, then you know there are many categories of core training that you can rotate into your workout or program. This category is a static core training posture where the upper body is moving.



Again, the movement is overload with chains. Key coaching tips are:

* brace the abdominals, back and glutes prior to moving
* create tension in the lats during the entire exercise






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4/27/2010 1:14:42 PM - Smitty
Rows to Help Posture? - [VIDEO]

Shoulder Murder by Rest Pause

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Rows to Help Posture?

Here is a weird trick I use to help my athletes with their posture. Hip mobility, pelvic tilt, glute activation all play a role in maintaining a neutral posture.

A neutral posture ensures good movement and bad posture means that there is a potential for:

* the pelvis is out of alignment
* the hamstrings to be on tension
* the abdominals to be on tension
* the glutes to be shut down
* knee pain to be present
* lower back pain to be present
* hip pain to be present

In this video I will show you workout efficiency, ie. killing two birds with one stone. When working with athletes you know that their time is important. You have to get the most impact in the shortest amount of time. With fitness enthusiasts, it is no different. They have jobs, kids, stress, long commutes, etc.

When picking exercises, we need to focus on basic compound movements and other supplemental exercises that will bring it all together.

In this article you’ll learn a cool new way to activate the glutes. Activating the glutes goes a LONG way in restoring neutral pelvic alignment and better posture. In our sedentary, “sit down all day” world, our glutes become inhibited and dormant (and hip flexors become shortened). We must activate the glutes and improve hip mobility in the short time we spend in the gym or during the short, intense athletic training workouts we provide for our athletes.

You will not only activate the glutes, you will be strengthening the posterior chain, including the upper back and shoulders. This is exactly how your body acts. Muscle actions that happen at the hip directly affect (and coordinate with) the actions of the opposite shoulder and vice versa. For example, when running, when the right shoulder is extended, so is the left hip. This is also called the serape effect.

Weighted Dips



Great for pressing power, triceps and chest development, weighted dips are a great supplemental exercise. If you have any shoulder issues, I would recommend NOT doing dips and substituting any of the many alternatives; close grip bench, push-ups, floor press, alternating db press,ect.

Locked (Glute Activating) Inverted Rows



Locking the athletes legs onto a partner while doing inverted rows will activate the hip adductors, glutes, hamstrings, erectors and core.

Remember: Activating the glutes and improving your hip mobility will help to alleviate knee, hip and lower back pain!

And this is a simple way to do it!




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4/15/2010 1:18:15 PM - Smitty
Shoulder Murder by Rest Pause - [VIDEO]

Shoulder Murder by Rest Pause

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When you think about going to the gym 3, 4 or maybe even 5 days a week; you get freaking burnt out. Trust me, I know.

So, there are times when you need to kick up the intensity, put away the talking and bullshitting and get to business.

Rest pause training, training we've spoken about previously here on Diesel, is just the solution for adding muscle and getting jacked.
But don't be fooled, it is tough.

I mean "throw up in your mouth a little" tough.

The cool thing about rest pause training is that, in addition to adding muscle fast, you get some extreme conditioning and your workout is cut literally in HALF.

The way we typically hit it, is to perform your primary movement with a conventional muscle building or strength building rep range (if you want to see how I do it, check out AMD), then all supplemental work is done rest pause.
How to Perform Rest Pause

1. Take a weight you could potentially get 10-12 good reps with.

2. Perform 8 reps on your first set

3. Rest for 5-10 breaths, with typically equates to 10-15 seconds

4. Repeat Steps 1-3 for 4-5 sets, with the exception of try to hit as many reps as possible (ARAP) with all sets after the first one.

There is an immediate loss in your ability to perform as each progressive set you have NOT fully recovered (energy stores are depleted and have not fully replenished, lactic acid has built up, CNS is fatigued).

Example Potential Rest Pause Set

Bench Press


Set 1: Bench Press, 8 reps, 5-10 breaths

Set 2: Bench Press, (ARAP, you got 7 reps), 5-10 breaths

Set 2: Bench Press, (ARAP, you got 4 reps), 5-10 breaths

Set 2: Bench Press, (ARAP, you got 3 reps), DONE

In the comments, tell me how you like to use rest pause training. If you haven't tried it, do it during your next workout and post how it went!


Tired of feeling like crap? Need a real muscle building program? Check out Accelerated Muscular Development.






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4/2/2010 4:14:16 PM - Smitty
Fast 15 Minute Muscle Building Workout - [VIDEO]

Fast 15 Minute Muscle Building Workout

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Here is a fast 15 minute muscle building workout for those of you that have very limited time to workout because of stressful jobs, home life, kids and hectic lifestyles. Not everyone has 45 minutes to an hour to workout 3-4 times a week. So what I wanted to do was film a 15 minute workout and present it raw and uncut. No splices, no stopping – just straight through so you could see it can be done in 15 minutes and build muscle fast.

If you think about it, everyone has 15 free minutes in a day. And if you don’t think you do, you can keep a time log. A time log is very much like a food log where you log what you’re doing every 30 minutes during the day. At the end of the day you’ll see “time wasters” that you can eliminate so you can finally start doing what YOU want to do.

Working out is such a stress reliever and you immediately feel better when you get your workout in. So when the workout is a fast and effective 15 minutes, there are NO MORE EXCUSES.

Some keys to note when you are trying to get in a fast and effective muscle building workout you must follow:

* Minimize time between sets
* Pick compound movements that train multiple muscle groups at once
* Stay focused
* Keep the intensity high
* As fatigue sets in, try to focus on form
* Have a plan and write the workout out before you get to the gym
* It also helps to lay out the equipment that you want to use for the workout before you start
* No socializing, get to work and don’t get distracted
* Keep water handy
* Get in an out of the gym fast

So, let’s look at the workout. I put all the pictures in this post so you can print it out and take it with you.

Warm-up / SMR / Activation
Foam Roller
Bodyweight Squats
Squat to Stand
Glute Stretch into Forward Lunge
Push-up Plus on Knees
Kneeling Reach Throughs
Lunge with Rotation
Lat Stretch
Pec Stretch

Workout

1A) Barbell Clean & Press, 3-4×5-8


1B) Pull-ups, 3-4×5-8

2A) Trap Bar Deadlifts, 3-4×5-8


2B) Push-ups, 3-4×10-20


3) Plate Pushes, 1-3 trips





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3/22/2010 8:18:48 AM - Smitty
Cool L-sit / Dip Combo - [VIDEO]

Cool L-sit / Dip Combo

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ORIGINAL POST

During our last workout, Brad and I were running out of time so we decided to throw some exercise finishers at the end.

We combined a conventional dip with an l-sit. It was awesome.

It really jacked up the intensity. I think we hit it for 10 / 10. Alternating dips and l-sits until we had hit 10 reps of each.

After Brad went, I want to try a twist on the combo. I turned the dip into a dip press which means I basically went more into a push-up position. I REALLY LIKED IT. This is a great alternative and really killed my chest and triceps.Other

Great Finisher Combo Movements:

* DB Bent Over Rows / DB Posterior Flyes
* Push-ups / Mountain Climbers
* RDLs / Shrugs
* Burpee / Pull-up
* Kettlebell Swings / Push-ups on Kettlebells
* DB Curl / DB Press






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3/16/2010 2:37:01 PM - Smitty
The Feel Better Immediately Shoulder Combo - [VIDEO]

Feel Better Right Now - Shoulder Circuit

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ORIGINAL POST

If you’ve been around Diesel for any length of time you’ll know we have the most popular SHOULDER REHAB VIDEO on the internet. At the time of this article, it has over 120,000 views and over 200 5-star ratings.


I think it is so popular because it has so many options. The video itself has a ton of exercises but in the description on YouTube (to the right of the video) there are even more exercises you can insert into the protocol. See the “How to Shoulder Rehab” in the Training Center on the right navigation on Diesel.

In this quick Shoulder Warm-up / Rehab combo, you’ll see the following:

Exercise 1: Seated Scarecrow
Exercise 2: Side Lying Posterior Flyes
Exercise 3: Kneeling Push-ups Plus
Exercise 4: Chest / Shoulder Stretch

This can be done before your workout, in the middle of your workout or after your workout.

Just do it!






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3/7/2010 3:35:36 PM - Smitty
Fat Loss / Conditioning DB Circuit - [VIDEO]

Fat Loss / Conditioning DB Circuit

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ORIGINAL POST

Most people feel that they don’t have time to perform conditioning workouts or fit fat loss sessions on top of their normal strength training.

SEE THE REST OF THIS COOL POST AFTER THE JUMP

This is definitely not the case.

High intensity, resistance training circuits are designed to get the most impact in the shortest amount of time.

Benefits of Resistance Training Circuits

* high lactic acid => natural GH response
* rapid fat loss
* increased metabolism
* muscular strength endurance
* mental toughness

How Do You Design a Circuit?

Pick an implement and get to work. It is that simple. It could be your own bodyweight, kettlebells, dumbbells, barbells, sandbag, medicine ball, thick ropes, Olympic plates or even a combination of any of these. The idea is to move quickly between exercises and complete the circuit. As you become better conditioned you can perform the circuits for multiple runs, ie. hit the circuit, rest briefly and then hit it again.

How Do You Increase the Intensity of the Circuit?

* perform more runs through the circuit
* perform more reps for each exercise in the circuit
* increase the weight of the sandbag
* decrease the rest time between runs
* increase the tempo (duration of concentric or eccentric phases)

Dumbbell Conditioning Circuit


movarrowPrint this out and take with you to the gym
1a) DB Front Racked Squats
1b) DB Front Racked Backward Lunges
1c) DB Hammer Curls
1d) DB RDL's
1e) DB Military Press
1f) DB Laterals

DB Front Racked Squats


dumbbell-conditioning-circuit-for-fat-loss1dumbbell-conditioning-circuit-for-fat-loss2

DB Front Racked Backward Lunges


dumbbell-conditioning-circuit-for-fat-loss3dumbbell-conditioning-circuit-for-fat-loss4


DB Hammer Curls


dumbbell-conditioning-circuit-for-fat-loss5dumbbell-conditioning-circuit-for-fat-loss6

DB RDL's


dumbbell-conditioning-circuit-for-fat-loss7dumbbell-conditioning-circuit-for-fat-loss8

DB Military Press


dumbbell-conditioning-circuit-for-fat-loss9dumbbell-conditioning-circuit-for-fat-loss10

DB Laterals


dumbbell-conditioning-circuit-for-fat-loss11dumbbell-conditioning-circuit-for-fat-loss12





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3/2/2010 10:10:17 PM - Smitty
Be Like Water - [FREE EBOOK]

Be Like Water - Auto Regulation

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Bruce Lee’s Strength Training

Bruce Lee’s physique and his dedication to strength training has long been documented. In fact when he traveled, he had his training equipment shipped to him so he could train on location. (3)

Bruce built his legendary strength (holding a 100lb barbell at arms length for several seconds, thumb push-ups, 1″ power punch, just to name of few) and power with a combination of martial arts, isometrics, weight training, calisthenics, cardio fitness and stretching, hand grippers and hill running. (1) He knew that if he engaged in a variety of modalities it would give him the most “functional” strength. It would not be gained by just weight training alone.


“If you’re talking about combat — as it is — well then, baby you’d better train every part of your body!” — Bruce Lee (from the video, Bruce Lee: The Lost Interview)

He trained every day in some form or the other.

But, he also knew the importance of periodizing intensity. He knew you couldn’t go day in and day out with a high intensity for your workouts.

“Since weight training involves repetitions, a great deal of energy must be exerted. Therefore, weight training should be practiced only every other day.” – Bruce Lee

Training as “the art of expressing the human body.” – Bruce Lee

It is an ongoing process that must be monitored and assessed everyday.

This is of great importance when discussing strength training for fitness enthusiasts and athletic preparation.

“Be Like Water” Bruce was famous for saying when talking about fighting and moving when facing an opponent.
“Empty your mind, be formless. Shapeless, like water.”

For the application of strength training, I could liken this statement to two things.

1. Flow or mobility – as we have talked about previously, flow and mobility is essential for long term health, feeling and moving better AND getting the most out of your workouts
2. Real-time adjustments in your workout dependent upon your current state of recovery

For the purposes of this article, we will “be like water” in how we approach and execute our workout.

The Shit Workout

We’ve all had them. You walk in, the weights feel heavy, we never get warmed up and we just go through the motions to finish the workout. I hate these workouts, you hate these workouts and they pretty much suck.

Let’s break down the actual workout, here is an example:

Bench Press, 4×15

DB Clean and Press, 3×12

Pull-ups, 4×8

Face Pulls, 3×20

DONE

So, you start with the first set of bench press and it is just a grinder. Each rep feels bad. Shoulders aren’t feeling great, your lower back is tightening up from bracing and you can’t find the bar path you want.

In a normal workout, you’ll just go to the second set of 15 reps and repeat.

WHY!!!!

Because it is written down on your sheet. You have to do it to “complete” the workout.

Let me offer an alternative.

That is the old way of doing things.

Auto-regulation and You

You hit a wall and smash into it right? Or do you absorb the impact and “flow” around it? Auto-regulation means making “real-time” adjustments in your workout to make each one the most productive it can be.

Like we talked about, each time you go into the gym you must account for the sleep you got the last couple of nights, how intense your last workout was, how your nutrition has been and just basically how you are feeling right now.

You can’t just go into the gym and hit 4 sets of 15 just because that is what you wrote down. It doesn’t have to be that way and it can’t be that way.

So how does it work?

Let’s say you go into the gym and hit your warm-up and your first set feels horrible. Think about what the goal of the workout is? Upper body and strength or lower body conditioning or whatever… Try to reach that goal a different way OR try to set yourself up to reach your goals for the next workout.

Step away from that exercise and / or workout and find an alternative.

If you were hitting bench press, switch to ring push-ups…

If you were hitting high rep squats, switch to sled dragging…

If you were hitting 85% + of 1RM, switch to 50-70% of 1RM and increase the reps slightly…

Advanced Techniques

If you were hitting high reps of any exercises, lower the reps for each exercise and add in mobility or foam rolling BETWEEN EXERCISES.

Get away from straight sets of one particular exercise and add in a variety of DIFFERENT modalities per set.

Regardless of the techniques you use, the purpose of this article is to show you that 4×15 does not mean 4×15.

Adjust, adapt and improve.

Jim Smith, CSCS

References:

1. http://www.motleyhealth.com
2. http://www.mikementzer.com/blee.html
3. Frost and Wong. The Power of the Dragon, Aug. 2002.

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2/19/2010 9:40:04 PM - Smitty
Weird Trick I Found With the Treadmill - [VIDEO]

Gots to Get Your Deload On

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Check out the treadmill trick below


What is one of the biggest mistakes strength coaches, personal trainers, athletes and lifters make?

They never deload. In fact, they come in for weeks and weeks on end and train their asses off. That is good and bad.

Good in the fact that they are trying to build muscle, get stronger and get faster. They are trying to get more mobile, more explosive and get better for their sport(s).

BUT

With all of this training, you must build times into your program to recovery. And I’m not talking about a one recovery session. I am talking about a week long attention to getting your body ready for the next intense 3-4 week training block.

This is called a deload.
What is a Deload?

A deload is a series of sessions where you focus on all of the following and reduce multiple factors of intensity:

* mobility
* SMR – soft-tissue work
* flexibility
* active recovery
* weaknesses
* rehab
* strength training form
* conditioning
* breathing
* kinetic stability
* skill work
* review game footage

Factors of Intensity

When you’re in a deload week, you’ll want to lower the intensity of the session. This is what allows your body to recover, regenerate and become stronger for the next cycle.

Factors of Intensity include:

* sets
* reps
* rest periods
* load (weight lifted)
* speed of movement
* duration of total session

If you can schedule these series of training sessions after a 3-4 week, 6-8 week training block, you’ll be adhering to the Law of Supercompensation.

Law of Supercompensation



Reference (1)

As you can see from the Law of Supercompensation and from this post , strength training has an effect on the body. It breaks it down and makes it weaker! This microtrauma and effect, after recovery and regeneration, creates an adaption; more strength and more muscle (if the right intensity and parameters are engaged).

Now, if the proper “amount” of rest and recovery strategies (SMR, good nutrition, stretching, massage, rest, etc.) are not employed or the next training session’s intensity is appropriate AND occurs at the right time after the last session, then the lifter / athlete does not fully recover to the baseline level prior to the training session. If this is repeated over and over this could lead to injury and over-training.

But, if there is appropriate rest and deloads are scheduled periodically, then a super compensation where the lifter / athlete recovers to a baseline GREATER than their previous level is achieved.
Signs You Need to Deload

* increase in resting heart rate
* weight feel “cold”
* you never get warmed up
* nervousness
* crankiness
* lifts are not improving
* eye sensitivity to light
* you’re dreading going into the gym

Simple Points to Follow

1. Schedule deload weeks where 3-4 subsequent training sessions focus on recovery and factors above
2. The more frequently you engage in deloads, the less you’ll need in a row, ie. if you deload every 8 weeks, your deload could be 3-4 sessions, if you deload every 4-5 weeks, you might only need 2-3 sessions, this is all part of auto-regulation
3. Bodyweight exercises are great for these sessions
4. Think of these sessions as preparation for the next intense sessions
5. Make your deload sessions focused and short in duration. Get in and get out of the gym.

Perfect Workout Sequence for a Deload

Warm-up

* SMR
* Activation
* Mobility
* Dynamic Warm-up

Primary Session

* Workout and /or Conditioning

Rehab / Weakness

* Activation
* Rehab
* Mobility

Simple Full Body, Bodyweight Deload Session

1a) Push-ups

1b) Pull-ups

1c) Inverted Rows

1d) Light squats

1e) Face Pulls

1f) Dips

1g) Resisted Forward Treadmill Walking*

1h) Resisted Backward Treadmill Walking

REPEAT 2-3 TIMES

* Cool trick – keep treadmill turned off, it becomes an instant simulated sled dragging session!

Leave a comment about your favorite deload workout or tell us how your deload!


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1/28/2010 10:12:40 PM - Smitty
Innovative Knee Rehab - [VIDEO] - WATCH THIS!

Innovative Knee Rehab

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Innovative Knee Rehab



Many, many years ago in a galaxy far away I was in high school. While I was there, I was not only the most handsome, smart, cool young man, I was also on the wrestling team.

During my senior year, wrestling at a thick 125lbs and about 5'11", I injured my knee. How bad? Who knows? I grew up on a farm and never had been to the doctor. And after the knee injury, I didn't go either. All I know is that it swelled up light a balloon and hurt like hell. From that point on it started a downward spiral of compensations and avoidance that I am still paying for today.

Maybe that is why I have been so deep into studying shoulder (injured that too wrestling), knee, back, elbow, ankle and hip injuries. And it is also the reason, most recently over the past 2 years, that warming up, activation and foam rolling has become part of the system I use to train my clients.

Today I am going to show you an underground technique that I've used with many athletes who are recovering from knee injuries and surgeries of the knee.

Terminal Knee Extensions (TKE)


Terminal Knee Extensions or TKE's are an exercise used to rehab knee injuries and make them strong again. Of course they are only one part of a comprehensive rehab protocol for the knee which should also include hip and ankle mobility, glute activation, SMR work and many others.

Benefits of TKE's:

  • quad activation

  • re-establish full knee extension (something you lose from compensating and "staying off" or "taking it easy" on the injured knee

  • knee stability and tracking



How to Perform TKE's:

You fix a band to a stationary object and the other end around the back of your knee. From there you step backwards creating tension in the band and letting your knee translate forward. Now, flex your quad hard and drive your heel downward straightening your leg. We like to do them with no shoes on of course.

There are also several variations you can do. You can do them:

  • on an elevated platform with no band (also considered a one leg squat)

  • on an elevated platform with a band



Here is a simple diagram depicting an extended ROM TKE:

terminal-knee-extensions-knee-injury-rehab

So, let's get to the good stuff. The underground technique. But first let me tell you, yes it is weird. Yes, you will get stares. But you know what? Who cares.

Strength coaches and fitness professional; use this for your clients. Use it often because it works. Trust me.

3D Terminal Knee Extensions


Why do I call them 3D if the knee is a hinge joint?

Because the bands create non-uniform tension across the hips, knees and ankles and forces the quads to activate, contract and stabilize in a multi-planar fashion. Plus, as you move, your kinetic chain needs to stabilize, absorb and generate power in a 3D fashion. Remember that strength training movement patterns are GPP and develop the foundation for real-world movement.

Here is the setup. Put on your weightlifting belt with two Elite bands looped through the belt itself on each side of the body. Do NOT tighten the belt really tight. Keep it on loose but not too loose. Now take the ends of the hanging bands and stretch them down under your feet.

Now, wear this setup throughout your workout taking the bands off when you are performing exercises and putting them back on the whole time you are not. At the end of the workout, you actually forget you have them on!

What is the training effect? How about 100's of terminal knee extensions by the time you are done with your workout! In fact, these terminal knee extensions (TKE's) are better than the stationary, basic version because you are moving. As you move, you are actively flexing your quad and emphasizing the tracking of the knee in real-time.

I would also recommend changing the tension and angle of tension on the bands throughout the workout. All you have to do is move the bands on the belt to a different location and then anchor them back under the athlete's feet.

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1/21/2010 10:19:34 PM - Smitty
2 New Videos - Core Training / Leg Strength - [VIDEO]

Front Squats and Rotational Halos

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Front Squats



Rotational Plate Halos



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1/19/2010 10:27:47 PM - Smitty
High Intensity Circuit Training - [VIDEO]

High Intensity Circuit Training

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High Intensity Circuit Training

I was going to start this post with that one picture. You know the one I’m talking about. That really obese chick with the leopard bikini walking on a treadmill. Oh the sweet, sweet memories.

But I figured I would tone it down a notch and just talk about the reason “cardio is dead”.

Most of you are informed but some are not.

When people talk about “cardio” they are typically referring to cardio for fat loss. This cardio for fat loss is usually low intensity efforts for a long duration on the treadmill, elliptical or stepper.

This very concept is counter-intuitive and counter-productive.

When performing low intensity cardio on a treadmill you are burning calories. That is true. But, the amount of these calories and the metabolic disturbance is dependent upon the effort. Which means that we are burning a few calories and this happens during the session. The “metabolic disruption” is very minimal, ie. our post-workout metabolism has not increased.

We want a solution that not only burns a great number of calories during the training session, but also increases our metabolism for many hours AFTER the workout (EPOC, Excess Post-Exercise Oxygen Consumption). In fact, if you train again within this elevated metabolic window, the benefits are even further enhanced.

There are many alternatives for turning on EPOC, for this article we’ll show you High Intensity Resistance Training. If you think about linking different (typically non-competing) resistance training movements into a circuit, then you have the idea.

What Equipment Do You Need?

The cool thing is NONE! Use your own bodyweight and link the movements. Here are just some off the top of my head.

* Lunges
* Push-ups
* Squats
* Squat Jumps
* Pull-ups
* Burpees
* Burpees into Pull-ups

If you want to make them harder, put on a weighted bookbag with some books in it!

What Equipment CAN I Use?

Everything and anything you want. You could use anything that adds resistance to strength training movement patterns:

* sandbags
* dumbbells
* bag of dirty laundry
* barbells
* bodyweight
* machines
* bear cubs
* kettlebells
* rocks
* tires
* roadkill
* prowler
* elastic bands
* or any combination of any of these
* many others

Did you know that AMD has a fat loss component? Of course, it is a complete system! Check it out here.

Circuit 1
Knee Circles, 10 each way
Heavy Bag Squats, 5 each side
Jump Rope, 50 speed

REPEAT 3 TIMES

Circuit 2
HB Squat to Lunge, 5 each side
Heavy Bag Throws, 5 each way
Jump Rope, 50 speed

REPEAT 3 TIMES

Circuit 3
DB Rows, 5-10 each side
Chain Curls, 6-8 reps
DB Tates, 12-15 reps
Bodyweight Tricep Extensions, 10-15 reps
Barbell Shrugs, 10-12 reps
Push-ups, 10 + or *AMAP

REPEAT 1 TIME

* AMAP – As Many As Possible


Smitty

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1/18/2010 12:32:51 PM - Smitty
Jump Training - [VIDEO]

Jump Training

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Jump Training for Explosive Power

Everyone knows the benefits of jump training (shock training or plyometrics). Jumping, bounding, hopping, sprinting, skipping and so on, have serious carryover to your and your athlete’s abilities to recruit motor units / muscle fibers and improve their explosive power (starting strength, explosive strength and reactive strength). Basically jump training will improve your ability to express power quickly, this is called rate of force development (or RFD).
YES, more cool stuff after the jump.
I also like to say as an athlete improves their RFD, they become more neurologically efficient at recruiting motor units.

Strength training, exercises that develop explosive (high RFD) power and SPP (sport skill development) will develop more complete athletes.

How Are Jumps Incorporated into the Workout

* In Isolation – prior to the workout or during an additional training session
* Complex training - logically paired strength training / plyometric means, ie. squats followed by squat jumps

Jump Considerations

* perform early in the training session (or during an additional training session prior to the strength training session)
* monitor (daily, weekly, microcycle) volume and quit set when form and speed diminish
* land softly, try not to make a sound
* absorb landing with hips back and force distributed across hips, glutes and hamstrings
* work toward minimal ground contact time
* full recovery between sets or efforts (3-5 min)

Options for Jump Training in a Commercial Gym

* jumping over bench
* starting in full squat then jumping over bench
* depth jumping from dropping from bench to ground and exploding upward, vertically
* depth jumping from dropping from bench to ground and exploding upward, horizontally (ie. broad jump)
* jump rope variations
* alternating split jumps
* bodyweight squat jumps
* burpees
* seated bench jumps vertically
* seated bench jumps horizontally
* lateral hops over dumbbell
* barbell squat jumps

In this video you’ll see some jump training we did before our last lower body day. We show three different jump variations; seated box jump, depth jump and running jump. Each have their respective benefits and similarities.


Smitty

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Jim Smith

1/11/2010 9:36:36 PM - Smitty
Flow Foam Rolling - [VIDEO]

Flow Foam Rolling

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Foam Rolling 101

Foam rolling is an essential piece of every workout AND every off day when you don’t go to the gym. You should be doing it everyday.
Why is Foam Rolling Important?

Excerpted from the ACS Manual (just one part of the AMD system)

* Improve ROM (and subsequently execution of movement patterns) of a joint by lengthening and flattening scar tissue, removing adhesions (remodeling fascia), reducing tension / tightness and neurological inefficiencies
* Use in conjunction with your static, dynamic, ballistic and PNF stretching protocols to improve muscle length, flexibility and mobility
* Improved recovery and diminishing the effect of DOMS
* Should be utilized along with other restorative soft-tissue therapies usually grouped as self-myofascial release (SMR): trigger point therapy (golf balls, tennis balls), trigger point therapy, active release technique (ART), the Stick

How Foam Rolling is Changing?

Recently I’ve been incorporating more flowing movements not only to our workout, but our pre-workout routine for not only my athletes, but for myself as well. And it is paying off big time. I can now full squat (after battling a knee injury from high school and a subsequent botched surgery for 20 years), jump, lunge and many other movements.



What we are doing is, in addition to our conventional foam rolling, using a small, dense medicine ball to roll on.

It is denser and has a more focused application to the massage (exactly like tennis ball and lacrosse ball applications). But that is not the coolest thing!

Linear movements on a conventional foam roller now become flowing movements across your cross the body and multiple muscle groups and kinetic segments. If we attack tension and inefficiencies at multiple angles across each joint.

This is very important because we don’t not absorb impact, decelerate or even accelerate linearly. Our bodies act in 3D and we move treat them and improve the function of them in 3D.

Remember, slay the dragon don’t play with Barbies.

Smitty

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1/4/2010 8:44:17 AM - Smitty
Killer Tricep Finisher - [VIDEO]

Killer Tricep Finisher

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During last nights workout the energy was lagging.

It was a great workout and everyone was pretty run down.

So I decided to challenge my workout partner on one of our last sets. We were finishing up with triceps after an upper body workout and we decided to hit a giant set. But, little did I know. When Brad stepped up, he not only increased the weight, but did more reps! That bastard!

Team challenges with the workout can make all the difference when the workout is running down. Who knows why? Maybe everyone didn't get enough sleep the night before, maybe they were just run down from the last workout, maybe their nutrition wasn't that great OR maybe it was just a pretty intense workout.

When engaging a team or workout challenge you have to play off that male ego. Push them against each other and they will step up because no one wants to lose, especially a guy.

And it doesn't matter what you are doing it works for any exercise or combination of exercises.

Here is the entire workout. You can see the flow moved from compound movements to isolation.

Workout
Pre-Workout


  1. Warm-up

  2. Flow

  3. SMR


Workout

1) Axle Bench off foam

2) JM Press

3) Giant Set

  • Tates, 10 reps

  • Rolling DB Extensions, 10 reps

  • Crush Press, 10 reps

  • Bodyweight Extensions, 10 reps


Recovery

Stretching

Flow

Try this for your next upper body workout and let me know how it goes.
Here are the exercises in the giant set:
Tates
tricep-workouts-tates

Rolling DB Extensions
tricep-workouts-dumbbell-extensions

Crush Press
tricep-workouts-crush-press

Bodyweight Extensions
tricep-workouts-bodyweight-extensions


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Jim Smith

12/30/2009 1:18:55 PM - Smitty
Vision Quest - Goals + [VIDEO]

Vision Quest

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No more bullshit. We’re on a Vision Quest!

You and me. Together.

I am going to work my ass off to make 2010 amazing for you. That is my guarantee.

People always say, on “Monday I’ll start” or “When my next check comes in, I’ll join the gym”.
NO MORE!

JOIN THE MOVEMENT AFTER THE JUMP
It starts now. No more wasting time, no more broken promises, no more not reaching your goals.

How are we going to do this?

1st
movarrowI want everyone to post their goal(s) in the comments section. If we can get over 100 200 comments, I am going to randomly give away ANY one of my products you want to 10 lucky people.

Tell me all of your goals and how you are going to reach them.

2nd

You are going to make small goals that are SMART.

Specific

Measurable

Attainable

Relevant

Time-Measured

3rd

You are going to check back when you reach your goal and we will feature you on the site. We will look at your comments you make today on this post and see how close and how you did against your original goals.

I don’t care if your goal is to:

- lose fat

- gain / build muscle

- eat better

- be a better parent

- spend more time with your kids

- focus on your job

- wrestle Shute

"No one wants to wrestle Shute!"

Put in your goals in this post and when we reach 100+ comments, 10 lucky people will get any one of my products they want!

Let’s do this together!

And just to let you know I’m not bullshiting, here is my goal.

Smitty’s Goal for 2010: I want to get ripped! I’m not talking about just a little lean, I want to be shredded! Will I attain this goal? Yes because I will not stop until I reach it! As I write this post I have already changed my eating habits and written out my plans for 2010. I am starting right now!

Tell me your goals right NOW and you could win!

Comments and 5 Star Ratings are always welcomed!

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12/21/2009 1:37:26 PM - Smitty
New Gymnastic Ring Exercises - [VIDEO]

Gymnastic Ring - New Exercises

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I remember a few years back I went to the NSCA PA State Clinic and watched Mike Rankin, the head strength coach at Drexel University, present on how he used gymnastic rings with his athletes. I was pretty blow away with how innovative he was and how many different variations he used. Zach Makovsky, his assistant strength coach at the time and MMA athlete, demo’d the rings with Mike at the hands on.

Zach, if you remember, came to my house and hit a triple clap push-up and one legged jump to a height of 48-50 inches (I think, I can’t remember the exact height). Needless to say he was pretty explosive.

After that introduction, I bought a set of rings and we’ve been using them ever since. But it wasn’t until a few weeks ago I had a thought.

It wasn’t what you’re thinking. I didn’t get a pack of non-filtered Camels, put 3 in my mouth and start training on the rings.

You can see where Vince got him unmatched upper body development.

This idea was a little different.

Innovative Gymnastic Ring Training

The typical setup on the gymnastics rings is to anchor reach ring to a stationary object. From there you can adjust the rings to different levels depending on the size of the athlete or the movement that you’ll be doing.
Some Basic Gymnastic Rings Exercises

* Push-ups
* Inverted Rows
* Face Pulls
* Chest Flyes
* Roll-outs
* Pull-ups
* Curls
* Tricep Extensions
* Muscle-ups

Benefits of Gymnastics Rings

* Versatile, many different exercises can be done and the rings can be adjusted for different sized lifters / athletes
* Fast Setup and Flow, can flow between different exercises quickly which is great for circuits
* Core strength and stability, many movements require a torso rigidity and bracing throughout the duration of the exercise
* Adjustable, can use percentages of a person’s bodyweight, making a movement harder or easier, just by moving the lifter / athlete’s feet position for many movement

New Gymnastic Ring Movements

So here is my innovation. Instead of anchoring the gymnastic rings to the stationary object, anchor them to each other.

This will create a pulley system that will allow you to incorporate alternating pulling and pushing movements!

The immediate view would be that fighters and all combat athletes would benefit, but these movements will benefit everyone.

A push-up on the rings now becomes alternating pressing and inverted rows become alternating rows.

Now if you don’t have gymnastic rings, no problem. Just use a long towel or a thick rope. It should still work pretty well.

Try these out and let me know what you think!

Comments and 5 Star Ratings are always welcomed!

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Jim Smith

12/19/2009 2:12:14 PM - Smitty
Upper Body Workout

Warm-up
Sucked

Workout
Dynamic Effort Speed Axle Bench + Bands, 3x5, 2x3
Chain Tricep Extension / Press superset, 3x10/10

Finisher
Superset the following without stopping, 8-10 reps each

Db Rows
Chain Curls
DB Tates
Bodyweight Tricep Extensions
Axle Shrugs
Push-ups

Couple muscle-up attempts

,
Jim Smith

12/18/2009 8:57:07 PM - Smitty
Lower Body Workout

Extensive Warm-up
Tons of stuff

Workout
Dynamic Effort
Safety Squat Bar + bands (purple) - Super Low Box Squat, 8x2

Rack Pulls
Beltless, 3x5, 2x3

Chek Rows / Low Cable, 3x8

DONE

Look for a cool article on Elite next week for mobility stuff

,
Jim Smith

12/15/2009 8:21:22 AM - Smitty
Pull-up University - [VIDEO]

Ultimate Pull-up Video – How to Progress to Performing Pull-ups

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Ultimate Pull-up Training

If you remember from one of my previous posts on big back training, you’ll know that there are several ways to modify conventional pull-ups.
Pull-up Modifications:

* Change the Grip
o wide, narrow, alternated, one arm
* Change the Grip Again
o towels, thick ropes, two fingers, three fingers, gloves, Rolling Thunder
* Overloaded
o dip belt, med ball, sandbag, dumbbell, kettlebell, chains
* Change the Movement
o side-to-side, slow negatives, isometric holds, explosive

Unfortunately before you start modifying the pull-up, you must become proficient at doing the pull-up. This means you should be able to hit some solid volume and control your bodyweight during the exercise.

Many people can’t and that is ok. There is always a way to train and there is always a starting point. Pick your goal and work until you hit that goal.

Do NOT make the goal too big or too far away because you will be discouraged before reaching it. Make small goals and hit this goal everyday or every week. Pretty soon these small goals will get you to the end point; the larger goal.
Progression of the Pull-up

Level 1

Barbell, Dumbbell, Kettlebell, Sandbag and Cable Training – movements such rows, pull downs and face pulls can be done from multiple angles to target weaknesses, build a solid strength and joint integrity foundation and develop a solid work capacity.

Level 2

Deloading the Movement / Isolating One Phase of the Pull-up – you can target the eccentric phase, concentric phase or mid-point (chin over the bar) with movements such as negatives and isometric holds. You can also deload the movement with an elastic band which can be anchored to provide more or less help.

Level 3

Increasing the Difficulty of the Lift – once proficiency is developed, the movement’s difficulty can be increased. Variations like muscle ups, modifying the grip component (see above) and performing a side to side movement can be done.
Pull-up Progressions and Movements Seen in the Video

*Movements are shown in order of increasing difficulty

1. One Arm Lat Pulls
2. Narrow Lat Pulls
3. Wide Lat Pulls
4. Seated Rows
5. Low Cable Rows
6. W’s
7. DB Rows
8. High DB Rows
9. Full Range Straight Arm Pull-downs
10. Barbell Bent Over Rows
11. DB Bent Over Rows
12. Inverted Rows – Overhand
13. Inverted Rows – Underhand
14. Inverted Rows – Feet Elevated – Underhand
15. Inverted Rows – Feet Elevated – Overhand
16. Side to Side Inverted Rows
17. Prince Pull-ups (Game Blouses)
18. Banded Pull-ups
19. Less Banded Pull-ups
20. Jump Up – Slow Negative
21. Isometric Holds
22. Chin-ups
23. Pull-ups
24. Corner Pull-ups (great for those with elbow/wrist issues)
25. Corner Chin-ups (great for those with elbow/wrist issues)
26. Narrow Pull-ups Version 1
27. Narrow Pull-ups Version 2
28. Mixed Grip Pull-ups
29. Wide Grip Pull-ups
30. Side to Side Pull-ups
31. Pop Outs
32. Grappler Pull-ups
33. Pull-ups with Knee Raise
34. Gorilla Ups
35. L-sit Pull-ups
36. Reach Ups
37. Towel Pull-ups Version 1
38. Towel Pull-ups Version 2
39. Towel Chin-ups
40. See Saw Pull-ups
41. Revolving Thick Bar Pull-ups
42. Revolving Thick Bar Chin-ups
43. Climbing Pull-ups
44. Muscle Ups


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Jim Smith

12/9/2009 1:11:16 PM - Smitty
3 Insanely Effective, FAST Upper Body Warm-up Routines - [VIDEO]

3 Insanely Effective, FAST Upper Body Warm-up Routines

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If you’ve picked up the latest edition of Men’s Fitness, there is a big 4 week AMD workout in it. You know from all of my posts here on Diesel and if you’ve purchased this innovative muscle building system, that I’m big on full range of motion movements, a thorough warm-up, activation exercises, SMR and everything else that helps you stay healthy and move better.

It is so important as you get older and it is so important for coaches and personal trainers who are responsible for helping athletes and fitness enthusiasts.

With this in mind, I created a killer new video. Each warm-up might look like a whole lot of exercises; more than you’re used to. But as you get proficient, you’ll flow from exercise to exercise and it should not take you longer than 10 min.

In this video you’ll find 3 choices.

Three different upper body warm-up routines that you can pick and choose from for your workouts.
What To Do Next?

1. Watch the Video

2. Rate at 5 stars

3. Print out all 3 Warm-up exercise lists on this page, or in the description on the YouTube video.

Copy and paste the following into word and print it out. Take it with you to the gym.
Upper Body Warm-up Routines

Warm-Up #1

Perform 1 Run Through

1a) Jump Rope, 3 min

1b) Foam Roller, 30 seconds each area

1c) Shoulder Bridging, 10 reps each side

1d) Push-ups, 20 reps

1e) Push-up Plus, 10 reps

1f) Kneeling Reach Through, 5 each side

1g) Banded Diesel Face Pulls, 20 reps

1h) Muscle Snatches, 10 reps

Warm-Up #2

Perform 1 Run Through

1a) Jump Rope, 3 min

1b) Foam Roller, 30 seconds each area

1c) Med Ball Wall Dribbling, Left to Right, 10 times

1d) Db Laterals, 10 reps

1e) DB Flyes, 10 reps

1f) DB Raises, 10 reps

1g) DB Presses, 10 reps

1h) Banded External Rotations, 10 reps each arm

1i) Standing Rotator “Y”, 10 reps

1j) DB Lateral Drops (Activation), 15 reps

1k) Plate Extensions into Halos, 10 reps

Warm-Up #3

Perform 1 Run Through

1a) Jump Rope, 3 min

1b) Foam Roller, 30 seconds each area

1c) Lat Stretches, 5 resets each side

1d) Band Shoulder Stretches, 3 Ways, Various

1e) Hindu Push-ups, 20 reps

1f) Cable Face Pulls with External Rotation, 10 reps

1g) Cable Face Pulls, 10 reps

1h) Side Lying External DB Rotations, 10 reps each side

1i) Blackburns, 10 reps

1j) Full Range DB Laterals, 10 reps


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Highly Effective Upper Body Warm-ups



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Jim Smith

12/5/2009 10:32:14 PM - Smitty
My First Muscle-Up - [VIDEO]

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My First Muscle-Up

Here is a video of my first muscle-up, happened at the gym 12/5/2009.

Look for more reps from me in the very near future.

Brad and I credit this improvement with our comprehensive workouts and more fluid movements.

I have lost about 15 lbs recently and my strength continues to go up. My shoulders, hips and knees feel great and get better every workout.



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12/4/2009 11:08:10 AM - Smitty
Essential Hip Mobility - DO THIS - [VIDEO]

You Are Going to Get Injured.

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Yes, you will.

Sooner or later, the choices you make in the weight room will lead to injury. A severe injury or something minor is in your future.

But you have a choice.

And you must make it immediately! You must take action right now without hesitation!

Change your workout. Change it NOW!

Because I know what you’ve been doing.

You haven’t been warming up. You haven’t been doing full range of motion movements. You haven’t been raising your core temperature before touching ANY weights.

This stops now!

I am here to make your workouts better and make you feel better.
What does training do to your body?

The SAID Principle and The Principle of Progressive Overload is based upon the foundation of tension. The more tension, the more adaptation. Good or bad. You are constantly striving to create more tension and more time under tension (TUT).

Good adaptations include building muscle and strength (combination of increasing cross sectional area of the muscle fiber – sarcoplasmic hypertrophy AND an increase in the number of myosin/actin filaments (sarcomeres) inside the cell – myofibrillar hypertrophy ), improved neural efficiency, tendon / ligament density, greater work capacity, development of specific physiological qualities (dependent upon volume, load, speed, tempo, implement, application), and so on…

Bad adaptations include the consequences of the recovery from heavy and prolonged strength training. Shortening of soft-tissues, adhesions and inhibition in movement is increased dependent upon % of tension (vs. current capacity), restricted range of motion movements coupled with current mobility limitations.

What does this mean?

If you load up a ton of freaking weight, day in and day out, and only perform short range of motion movements, you’ll be walking like Frankenstein and get injured from tying your shoe and farting at the same time.

Solution? Comprehensive, systematic, consistent application of a thorough, complete and all-encompassing warm-up and mobility drills prior to and after your strength training sessions.

Think I’m lying? Think I don’t know what I’m talking about? Think you don’t have time?

Bullshit.

I have been applying these techniques this year with not only myself, but all of my athletes. We’ve gotten stronger and my chronic injuries and limitations have gone away.

Now, if your goal is to lift heavy, lift often and lift hard for a few years, then screw it – who needs mobility work. But if you want to lift for a lifetime, then you better start doing these movements.

NOW.

Essential Hip Mobility Movements

I just posted a new video of some really good hip mobility movements. These will get your heart pumping, open up your hips, improve your flexibility and get you moving again quick.

But you have to do them on a consistent basis. I’m not just talking about before lower body day, I’m talking about all the time.

Remember the previous post I put up about hip mobility and knee rehab? It showed how to open up the hips and activate the glutes. How about the lower back rehab post? With each post we are learning more and more and building more comprehensive workouts.

Right now we are concentrating on hip mobility.

Hip Mobility Exercises in the Video

Glute Stretch into Cossack
Wall Squats
Hip Flexor Stretch (Back Leg Elevated)
Hip Flexor / Quad Stretch
Hip Flexor Stretch and Reach
Bulgarian Split Squats
Striders into Rotational Lunges
Striders into Seated Glute Stretch
Fire Hydrants
Downward Dog into Quad Squat
Cobra into Dynamic Plough
Dynamic Adductors – Level 1 (Narrow)
Dynamic Adductors – Level 2 (Wide)
Dynamic Adductors – Level 3 (Horizontal Squat)

The Essential Hip





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11/30/2009 10:04:21 AM - Smitty
Cassock Squats Plus 60lbs of Chain - [VIDEO]

Hips Don’t Lie?


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Why is improving your hip mobility important?

Well, the most important reason is that you can get your own music video. You’ll be shaking your mobile hips in waist deep water with a macrame bikini on. Shakira made a career out of it.

There are a few other reasons that might be important to you as a lifter, or you as a coach responsible for athletes.

Importance of Hip Mobility

* Less stress transfer to your lower lumbar
* Less stress transfer to your knees
* More neutral pelvic alignment (poor pelvic alignment puts surrounding musculature on tension)
* Deeper, more full range of motion movements of the lower body
* Progression toward strength in these new range of motions becomes essential
* Improves rotational power potential
* Lower injury potential during decelerative, high force movements
* Sexy bikini photo shoot (not sure why I keep going back to this?)

Exercises That Promote Hip Mobility

1. Squat to stand
2. Tin Men
3. Full Squats
4. Lunge and Reach
5. Hip Flexor Stretch with Elevated Back Leg on Bench
6. Glute Stretch
7. Leg Swings
8. Leg Raised with Foot Circles
9. Cossack Squats

cossack-squats
What are Cossack Squats?

Cossack squats are done by performing a lateral lunging motion. The toes can be slightly pointed out or straight forward during the movement. The lifter or athlete will move their feet outward to a sumo or slightly WIDER than sumo position.

From their the torso is braced and forced outward as the lifter / athletes moves to the right / left. The knee moves forward tracking over the toes and on the straight leg the toe comes up. Settling into the bottom position will depend upon your hamstring / glute flexibility and hip / ankle mobility.

The lifter / athlete can stand straight back up (easier) or slide across to the other side (harder). The slide technique keeps constant tension on the legs.

Benefits of Cossack’s

* deeper squat
* better setup on deadlifts
* hip mobility
* knee stability
* hamstring / glute flexibility
* better, stronger kicks in combat athletics

How to Progress Toward Free Stand Cassocks

You might find as you try this movement, there are TONS of things preventing you from getting into position. Your lack of ankle and hip mobility and your quad, hamstring or glute flexibility. In fact, for many of you, this position will feel really weak because it is a new range of motion and you’ve never created tension in this range.

Start slowly and perform it by holding onto the power cage. Then you can transition to a free standing movement. Also, if you are wearing Nike Shox, throw them off and do these barefoot.

Sample Cossack Squat Supersets

Superset 1

1A) Squats, 3×8

1B) Cossack Squats, 3×6 each way

Superset 2

1A) Cossack Squats, 3×3 each way

1B) Box Jumps, 6-8

Superset 3

1A) Psoas Activation, 3o sec each leg

Performed with knee bent and leg raised above 90 deg, held for time.

1B) Cossack Squats, 8 each leg

1C) Banded Seated Leg Curls

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Jim Smith

11/25/2009 8:57:44 AM - Smitty
Giant Sets for a Big Back - [VIDEO]

Original Post

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What are Giant Sets?

Giant sets are a continuous linking of exercises (2 or more), targeting the same or similar muscle groups. These are different than supersets, where supersets typically target opposing (non-competing) musculature and are usually on done with 2 exercises.

Try to limit the rest period between exercises to optimize your training benefits, such as building muscle, creating a high lactate environment and growth hormone release.

In the video, we show you two versions of the same giant set, but done with slightly different exercise variations.

We attack the back at different angles:

* Vertical Pull – pull-ups, target – back, biceps, shoulders, grip
* Horizontal Pull – rows, target – back
* Horizontal (Transverse) Abduction – flyes, target – shoulder

Sample Big Back Giant Set – Version 1

1a) Towel Pull-ups – wrapped around bar

1b) DB Rows – Two Arm Supported

1c) One Arm Posterior Flyes

Sample Big Back Giant Set – Version 2

1a) Towel Pull-ups – hanging

1b) DB Rows – One Arm Supported

1c) Two Arm Posterior Flyes

Original Post

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Jim Smith

11/16/2009 8:27:20 AM - Smitty
Lower Back Rehab [PICS & VIDEO]

Lower Back Health



I'm giving away some free muscle building resources - Click Here

I've recently been doing a lot of discovery around lower back strength and health. We will be exploring this research more into 2010. Lower back health is not reserved just for strength athletes, it is a must for everyone. Muscle building programs found online miss this boat completely. That is why I made it a focus in AMD and that is why it is a complete muscle building system.



How prevalent are injuries? Just one look behind the scenes at Elite Fitness Systems you'll see that approximately 80% of the questions (just from my observations) are injury related.




  • How to rehab a knee injury

  • How to rehab a ankle injury

  • How to rehab a back injury

  • How to rehab a shoulder injury

  • How to rehab a hip injury

  • and the list goes on and on...TONS of questions.


With back and shoulder injuries probably at the top of the list.

Athletes and fitness enthusiasts go too hard and too fast WITHOUT attention spent to warming up and longevity.

It is a balance! Remember that!

You create tension in the weightroom. This tension weakens the soft-tissues and muscle fibers and rebuilds them to a stronger state. This adaptation occurs at a cost. Tension is stored in these structures in the form of shortening, adhesions, trigger points, inflammation and long term compensations accumulated over the course of a lifetime.

It is a daily fight, not only from recovering from the workout, but also high repetition, short range of motion postures throughout the day.

I wanted to give you five quick movements you can do everyday, in addition to your comprehensive warm-up and recovery that you normally perform (or should be performing), to ensure that you lower back feels great and you start moving better again.

Fast Five to Lower Back Health


Side to Side Shoulder Bridging


This movement is a combination of a glute bridge AND a thoracic mobility drill. Opening up the upper back while activating the glutes (this is important for maintaining neutral pelvic alignment and which releases tension in the hamstrings and abdominals) and stretching the hip flexors (also important for improving posture). A very powerful movement.

shoulder-bridging

Birddogs


This coordinated movement transversely activates (the way the body moves) the hip and opposites shoulder. The glutes, hamstrings, erectors, rhomboids, traps, delts and a ton of other muscles are fired with this movement. It reestablishes spinal stability and can be used in conjunction with plank variations.

birddogs

Full Body Circles


This movement is pretty simple. Soften the knees and move your upper body in full circles all the way down to your feet and extend as the circle comes over the top.

full-body-circles

Seated Hamstring Stretch


This stretch is perfect for those who try to gain range of motion while stretching their hamstrings by rounding their back. This doesn't improve your hamstring flexibility it irritates your lower back. Do not lift the leg, but rather drive the knee downward. Lengthen the spine and extend the back into neutral posture.

seated-hamstring-stretch

Glute Stretch


This stretch is brutal but highly effective. It gets a deep stretch in the hamstrings, glute and IT band. More tension can be created by elongating the muscles even more by passing the leg outward into a 90 degree angle.

seated-glute-stretch

Sample Mobility Workout



  1. Side to Side Shoulder Bridging - 1 min

  2. Birddogs - 8 each side

  3. Full Body Circles - 8 upper / 8 lower

  4. Seated Hamstring Stretch - 5 each leg

  5. Glute Stretch - 10 sec each leg x 3


After improving your mobility and flexibility of your upper back, hips and hamstrings you must begin to strengthen the lower back. Here is the right way to perform good mornings. We used a safety squat bar which is much more difficult than a typical barbell because of the extra loading on the neck.

Safety Squat Bar Good Mornings




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,
Jim Smith

11/10/2009 9:02:57 AM - Smitty
Rest Pause Training - [VIDEO]

Original Post

Muscle Building – Increasing the Intensity

How do you increase the intensity of a workout?

* Increase the load (weight)
* Modify the type of exercise (compound vs. isolation)
* Increase the speed of movement (dynamic, CAT, explosive, ballistic, speed-strength)
* Decrease the rest periods
* Increase the volume (sets x reps)
* Increase the range of motion (ROM)

If you modify ANY of these variables, the intensity of the workout will increase.

Original Post







,
Jim Smith

11/3/2009 12:11:00 PM - Smitty
Top 6 Tips for Athletic Strength Training

The post should be some of the essential components of a good strength program for athletes, but I had to SEO it.

Here is the original post

More cool videos here


I don’t usually comment on videos for many reasons (everyone thinks their opinion is so important for others to hear haha). When in fact, no one cares.

But sometimes I can’t help myself. Because sometimes videos move me. They validate many of my own opinions and I truly appreciate originality. Something that has been lost in the fitness industry.

I mean tons of people have stolen my stuff. Should I be flattered or enraged? Or should I put my head down and continue to put out solid content focusing on trying to help as many people as I can?

I chose the latter.

So what is in this video?

As you watch it, you will see many important training as it applies to athletics.

Let’s review.

Top 6 Key Athletic Strength Training Tips

As seen in the San Diego State Football Training Video

Tip 1

Be Chaotic – in the video you see the training where the players were pulling against each other with a tire in between them. Watch that part again. Do you see the articulations of every joint? Ankles, knees, hips, shoulders, etc… Do you get that same absorption, the same stresses, the same power output with patterned agility drills? How about with a speed ladder? I don’t think so. Sport is chaotic, and a chaotic environment can be created safety in training to bridge the gap between GPP and SPP – Check out this article I wrote years ago.

Tip 2

The Switch - In my Chaos Manual I talk at length about the Switch. The Switch is where an athlete engages in sports that continue to develop similar physiological and metabolic adaptations for their primary sport by engaging in different sports. In the video the football players are on a wrestling mat performing dragging drills and wrestling drills. This is so important when trying to develop a more comprehensive, broader athletic foundation. Coaches, look toward other sports to better assist your athletes. Here’s another from the Chaos Manual, have your football kickers perform martial arts in the off season to improve their flexibility and kicking power!

Tip 3

Unilateral Training – Most athletic strength programs incorporate bilateral squatting movements. But very few incorporate overloaded unilateral lower body movements (in the video you’ll see unilateral glute bridging and barbell step-ups). Life and sport happen unilaterally. Remember that. Also, you will improve overall movement and the strength and stability of the ankles, knees and hips with unilateral training. And don’t forget the implications to the athlete’s ability to stabilize their torso, ie. core strength. Stabilizing in the sagittal plane is completely different than stabilizing in the frontal plane.

Tip 4

Sandbag Training – This is group under odd object training. Why? Because the implement and its subsequent center of mass (COM) is not fixed. The athlete must make real-time adjustments while lifting the weight. This has a very important carryover to the athlete’s ability to stabilize, especially under fatigue. Check out more odd object training here.

Tip 5

Intensity – You either have it or you don’t. If you don’t have it you will get eaten. You better bring it everytime you step in the weightroom and everytime you step on the field. Because everyone can be ordinary. Everyone can be average. Everyone can be forgotten. Make your mark, be the leader, get shit done.

Tip 6

Posterior Work for the Shoulders – The body must be balanced. The force couples must be balanced. The posterior musculature of the shoulder and upper back must be a priority in your training. It has to be. Never forget its importance. Because when you do, it will get you. Exercises like push-up pluses, band pull-aparts, retractions, diesel face pulls and all the stuff in the best shoulder rehab video on the net – should be done frequently.










,
Jim Smith

10/29/2009 8:54:31 PM - Smitty
Two Rest Pause Workouts

Hit two recent killer rest pause focused workouts, try these out.

Workout 1:

1) 3-5 RM Log Clean & Press
2a) Elite Giant EZ Curl Bar JM Press, Rest Pause
2b) Elite Swiss Bar Power Front Raises, Rest Pause
3a) Seated Rows with Towels, Rest Pause
3b) Elite Swiss Bar Curls, Rest Pause

Workout 2:

Power Snatches with Axle, 6x3
Deadlifts, 5x5
Seated Axle Military Press, Rest Pause
T-bar Rows with Towels, Rest Pause
Back Extensions, 3x10
Tricep Press downs with towel, 4x10

Getting my swole on,
Jim Smith

10/26/2009 8:53:53 AM - Smitty
Fix Your Shoulders - New Face Pulls - [VIDEO]

Original Post




,
Jim Smith

10/25/2009 4:49:10 PM - Smitty
Rip Someone's Head Off AND Squat / GM Combo - [2 VIDEOS]

ORIGINAL POST






,
Jim Smith

10/19/2009 8:13:34 AM - Smitty
Strength / Power Workout - [VIDEO]

Workout
Lots of mobility, warm-up, SMR, activation

1. Muscle Snatch w/ Axle
2. Snatch Grip Deadlifts w/Axle from Deficit
3a. Snatch Grip Shrugs with Axle
3b. Suspended Push-ups
3c. Inverted Rows

ORIGINAL POST



,
Jim Smith

10/9/2009 11:24:05 AM - Smitty
Keanu Reeves Gots a Thick Beard - [VIDEO]

neo-tricking-us-with-his-moves


ORIGINAL POST

I can't hold back any longer! I am here to expose the Matrix.

Have you ever seen Keanu Reeves? Yes, he rides a motorcycle. Yes he has a band. And yes, he has a very substantial beard. I mean he could either be the 4th dude from ZZ Top, or rent the space in his beard for a butterfly or sparrow retreat.

I think I actually saw a biscuit fall out of it once. But that is not the point.

The point is, this dude really expects us to believe that he was actually strong enough and limber enough to pull off those bullet dodging stunts?

Well sir, you haven't fooled me!

I have recently uncovered this never-before-seen, undoctored pic of Keanu on the set of the matrix. It clearly shows that Mr. Reeves was in fact performing these very mobile stunts while on a swiss ball!

Ah ha! I caught you!

neo-getting-his-mobility-on copy

After this really cool intro, let's really get into it.

Real Swiss Ball Training

I have recently done a ton of research on how to improve the mobility of my athletes. In fact, I think I have some pretty important ideas that I will document over the course of the upcoming months.

My biggest influences have been in no particular order:

- Frank Shamrock

- Mike Robertson and Eric Cressey

- Scott Sonnon

_____________________________________________________________

Mike and Eric for their important work with Magnificent Mobility. Mobility was an essential part of the AMD structure and it all started with them opening my eyes to how important mobility is.

Definition of Mobility (my informal definition, yes you can quote me) - ability to freely move through the intended motion for all movements or exercise without restrictions and have strength and stability throughout this range of motion.

What is the difference between mobility and flexibility? Flexibility implies range of motion. But it does not imply strength in this extended range of motion.

Flexibility can be enhanced with static stretching. But mobility exercises not only improve range of motion of a joint, but also activates the engaged musculature during the movement.

A win-win.

Both static stretching and mobility drills have their place in a strength program. And therefore both should be used.

Prior to a workout, the CNS must be charged and excited and your core temperature must be increased. Mobility drills can accomplish this very effectively when used in conjunction with SMR and activation work. All of these are an essential part of a thorough warm-up.

That is why Mike and Eric's product is so important.

Now on to Scott and Shamrock.

A while ago I came across a video of Shamrock using a swiss ball for his mobility drills. I really loved the concept for many reasons.

The swiss ball used in this manner will:


  • improve full body mobility; ankles, hips, thoracic spine, shoulders, elbows, wrists

  • improve proprioception and kinesthetic awareness

  • promote fascial raking and effective "sensory" activation

  • become ONE part of a great warm-up (SMR, Mobility, Activation, Warm-up) that is relaxing and fun

  • be great for transitioning for combat athletes


This led into my ongoing discovery of Scott Sonnon's work. All of these "mentors" have shaped and are continuing to shape my ever changing view of movement.

Enjoy.

ORIGINAL POST



,
Jim Smith

10/4/2009 6:08:21 PM - Smitty
Sasquatch is REAL - [VIDEO PROOF]

ORIGINAL POST

I'm here to tell you Sasquatch is REAL!

You better believe it.

I mean think about it. Do you actually think that some (out of work crazy old men) hunters would actually make it up that they saw something incredible and lie about seeing Sasquatch (just to make their own miserable lives exciting)?

Well, you just don't believe in humanity then. These (flannel wearers) men wouldn't put their reputation and integrity on the line and make fake footprints (with a fake molded gigantic foot) just for some fleeting notoriety?

I mean, can you deny these photos?

If you tell me Sasquatch is NOT real, what's next? The Easter Bunny? Spandex isn't cool? Mentos isn't the fresh maker?

Well, the reason I know Sasquatch is real is that I've seen something even rarer than a Yeti sighting - a legit squat from a highschool athlete.

The Building of the High School Athlete

"A boy comes to me with a spark of interest and it becomes a flame. I feed the flame and it becomes a fire. I feed the fire and it becomes a roaring blaze." Cus D’Amato

Do you remember that feeling when one of your athletes hit that first 135 lb squat or that 225 lb bench press or whatever PR they were going for? That overwhelming sense of pride?

I'd love to have to feeling every minute of every day. For some reason you think back about the time YOU hit a PR. You are so happy for them and excited for them because you know how it feels. Also, you were part of this small victory.

Mike, one of my athletes, is coming into his senior year. Wrestling season is starting soon and he is testing out of his strength phase. We are moving into the pre-season conditioning and speed phase.

I took Mike from a spark, that first day he come to train, to a flame.

He started with the barbell when his friends were in the highschool weightroom with too much weight and too little range of motion.

He started with little kettlebells when no one around here knows what kettlebells are.

I always told him, "Form, form, form" and the weight will come. When I got Mike he was lean but weak.

He was not only weak, he was dedicated...and that is all you need.


Mike has recently hit in the gym:

Full Squat: 315 lbs

Front Squat: 265 lbs

Sumo Dead: 405 lbs

Bench Press: 255 lbs

Double 65 lb Kettlebell Clean & Press for 3 reps

5 x 10 Thick Grip Pull-ups



The music in the video is from Try.Fail.Repeat, they're AWESOME! Go to their site and buy all of their music!

The Program

Top 10 Tips for Athletic Strength Training Programs

1. Start With No weight, Work on Form. As a coach, watch EVERTHING! The breathing, posture, the stability, the movement, the balance, their feedback. It is that important. Break them down and rebuild them.

2. Again, FORM is King. Chaos can be trained but this is in addition to fixed, linear strength training movements. Fix their form, fix their posture. Do not push the weight, push the discipline.

3. Include Everything and Include NOTHING. There are kettlebells, dbs, barbells, chains, bands, sandbags, tires, thick ropes and about 1000 other freaking "tools". Use them all! But, there are times when you should NOT use any tools, ie. go back to bodyweight training. That is a very real, very important and very productive form of training.

4. Where are the Compensations. Watch them with eagle eyes. Is one arm lagging, do they push to the side when squatting, is their running mechanics off, how do they land from a jump? Remember, you can see compensations when they use barbells, but you will see completely different compensations when they use db's or even bodyweight.

5. Be Like Water. I'm not talking about static stretching. I'm not talking about dynamic stretching. I'm not talking about conventional, linear mobility movements & patterns. I'm talking about flow. When you put tension (load) on the body, it tightens to overcome (or be overcome) by this tension. Put this on top of crappy form and short range of motion exercises, YOU WILL LOCK THE ATHLETE UP. The tension must be released and movement must be enhanced and promoted. Think moving like an animal. This is the biggest revelation I've had in the last year.

6. There is no Perfect Program. Remember that. As the athlete changes, so too does the workout AND the program. You must change the workout real-time (according to their feedback, recovery and your observations) and you must change the program as the athlete evolves. As they develop, as they fail. All programs work up until a point. It all adheres to the SAID principle. Put the body on a "new" volume, a "new" exercise or a "new" program and there will be a compensation to overcome this stimuli. The program must be reactive and progressive.

7. Full Range of Motion. Use the tools through a full range of motion. Full squats, pressing with the bar touching your chest, pull-ups to the chest, lunges from a deficit, and so on... Google Law of Repetitive Motion.

8. Talk, Call, Email, Twitter (I hate myself) Other Trainers. You have to keep learning, you have to keep asking questions, you have to NEVER BE SATISFIED WITH YOUR CURRENT LEVEL OF KNOWLEDGE AND ABILITY TO HELP MAKE THE ATHLETE BETTER. As soon as you quit, I will beat you. Because I'm f*cking relentless, because I am never satisfied. I want to learn.

9. Teach While You Train. Do NOT put the athlete on an exercise unless they know why they are doing it. If they know WHY, then they will do it with purpose. And if you don't know why you are making them do it, then don't make them do it. If you want them to do it and it has a purpose, but they can't do it - then regress the exercise. Because there is always a way and there is a progression and regression to all exercises.

10. Live Every Minute of Your Life. Hey, it is going to be over soon, you better be good to people, you better love your family and friends with the red hot intensity of 1000 suns and you better give to others when no one is looking.

ORIGINAL POST


,
Jim Smith

9/28/2009 8:02:34 PM - Smitty
Cool New Bicep Exercises, Big Bicep Training - [VIDEO]

Original Post

If you’ve been around Diesel for a few years, you know we incorporate a TON of grip training exercises into our programs. It is not enough to be able to display one facet of grip (crush, pinch, support, wrist postures, hand health, dexterity), you must be able to integrate this strength into full body power.

If I can improve my grip my deadlift, squat and bench will go up and I will play my respective sport(s) better and stronger. Most lifters / athletes forgot about this important fact. They do train their arms, but with conventional exercises.

You don’t want to spend endless hours in the gym hitting tons of volume. You want to optimize your time in the gym and do the most effective exercises while you’re there. This is called training economy. Increase the intensity and you can decrease the time of your workout.

So, as you can imagine, even when training arms, grip plays a huge role. Here is a video that shows some serious arm training with a grip focus. Nothing says strength and power like a huge set of forearms.

big-forearm-training

Now, if you are talking about bodybuilding, or building muscle, the forearms respond to more volume. I like to set a target volume of 3-4 sets and 10-15 reps per set.

If you are a strength coach who is training athletes for sports performance, you must first build the foundation and then target the requirements of the sport.

Here are the exercise in this video:

* 2 Hand DB Hammer Curls
* Crush Curls
* Towel Barbell Curls
* Towel Pull-ups
* Towel Rotational Cable Curls
* Reverse Curls
* Pinch Curls

Best Bicep Exercises – Big Bicep Training

Other essential mass building exercises for the biceps:

* Barbell Curls
* Alternating DB Curls
* Hand Over Hand Rope Pulls
* Rope Climbing

2 Killer Arm Building Workouts

Workout 1

1) Close Grip Barbell Bench, 3×5

2a) Towel Pull-ups, 5×10

2b) Barbell Reverse Curls, 3×12

3) Plate Pinch, 3xALAP (As Long As Possible)

Workout 2

1) Barbell JM Presses, 4×6

2a) Thick Towel DB (or Axle) Curls, 2×15

2b) DB Crushes, 2×20

3a) Band Tricep Pressdowns, 3×15

3b) 2 Hand Plate Pinch, 3xALAP

Have a killer arm workout!

Gun Show,
Jim Smith

9/28/2009 7:58:48 PM - Smitty
Awesome Upper Workout - You Have to Try It!

Came in tonight feeling tired and just really tight from recent workouts. Spent a ton of time on warm-up and mobility stuff and here is the workout we did. Took a very short time and we were in and out quick. Finished up with more flexibility / mobility.

My knees which usually feel terrible (meniscus tears in both) have been feeling really good from:

1. focusing on hip mobility
2. hill running

Workout

Close Grip Bench Press, 3x5
Db Bench, 5x10
Towel Pull-ups, 5x10 supersetted with band rotator work

,
Jim Smith

9/25/2009 8:04:55 AM - Smitty
Deload - Lower Workout

SMR
Foam Roller

Warm-up
Jump Rope

Mobility
Sonnon work
glute Stretches
ankle mobility
shoulder mobility
squat to stand

Activation
push-up pluses
barbell hip extensions
step-ups

Workout

Deadlifts, 3x5, 50%1RM
Axle Pres, 3x10
Split Squats (back leg elevated) 3x12, 3 front leg positions
pull-ups on axle
l-sit leg lifts

Cool down
stretching
foam roller
mobility

trying to get my mobility on,
Jim Smith

9/15/2009 12:30:31 PM - Smitty
What is Best in Life (Do You Like Conan?) - [2 VIDEOS]

conan-the-barbarian-arnold

ORIGINAL POST
____________________________________________

Mongol General: Hao! Dai ye! We won again! This is good, but what is best in life?
Mongol: The open steppe, fleet horse, falcons at your wrist, and the wind in your hair.

Mongol General: Wrong! Conan! What is best in life?


Conan: To crush your enemies, see them driven before you, and to hear the lamentation of the women.

____________________________________________

As I get older and wiser (much wiser than I was when I was younger) I often go back to this scene from one of my favorite movies, Conan the Barbarian.

As I guy I have a passion to be the best, "to crush my enemies". Now if you are a women reading this post, I am about to do the unthinkable in the man's world.

Let something out of the vault.


conan-chamber

I remember at speaker at an NSCA event many years ago talking about how you have to treat AND motivate male athletes different than female athletes.

In athletics and team sports here is a truth.

When a team loses, a guy is still happy if they themselves played well. Women are only happy if the team, as a whole, played well.

Why?

We got the testosterone.

It makes us do crazy stuff sometimes, like drive like a madman toward a goal or a task. This can be great if your passion is helping others.

For me, this means being a good Dad, being a good friend and always try to help others reach their goals.

But sometimes it isn't easy. The kids drive you crazy, your friends have their ups and downs and sometimes people don't want to be helped. You have to be certain and relentless in the wake of all adversity.

Think about Conan pushing the Wheel of Life around for years. Think that was easy? I don't know if you know this but the story of Conan was real, that sh*t actually happened.

conan-wheel

So what is my point? Life isn't fair, life isn't easy, life isn't certain.

The ONLY thing you can be certain of is you only get to do it once. So you dominate, go for your dreams and kick ass.

Never quit, never surrender, just kill it.

Try to let actions speak louder than words, I've got two videos I want to show you.

First one is Gary Sansiveri coming back for his second installment of his never give up, train your ass off video series. In a previous post I talked about how Gary has had a ton of medical problems, yet continues to defy the doctors and everyone else because his spirit is too strong.


The second is a personal one for me. It is tackling a big hill after a recent training day. The hill was pretty intimidating and I knew it wouldn't be easy. But sometimes, you've got to man up and HAVE NO REGRETS!

After watching the video, I have something important for you to do.






ORIGINAL POST

,
Jim Smith

9/10/2009 9:51:24 PM - Smitty
Innovative Rope Training for Athletes - [VIDEO]

THICK ROPE TRAINING
When you think of old school strength, you think of the strongmen of old. Dudes like Cyr, Sandow, Saxon, Inch, Hackenschmidt, Klein, Aston and Arco, just to name a few.

These guys trained with basic, compound movements and use very simple equipment like dumbbells, kettlebells, barbells and thick rope - yet were some of the strongest men who ever lived. A lot of their feats are still unmatched today.

Benefits of Thick Rope Training: * grip strength - dynamic crush / dynamic pinch (dependent upon thickness of rope); dynamic wrist postures * intermuscular coordination - summation of tensions through the coordinated engagement of multiple muscle groups (prime movers, synergists, secondary movers, etc.) simultaneously * mental toughness - rope training is NOT easy, it is not a quick fix, it is a bust ass, relentless training means that most forgo * massive core strength - rope training can be done in a L-sit position, with knees tucked or while holding various odd objects in guard * high work capacity - because rope training utilizes the entire body, a high level of work capacity and muscular endurance is developed.



FULL POST HERE
___________________________________________________________________________

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,
Jim Smith

9/7/2009 10:20:45 PM - Smitty
Exercise Correction - [VIDEO]



Full Post Here

___________________________________________________________________________

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Combat Core
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Advanced Kettlebell Training

,
Jim Smith

9/7/2009 9:24:18 PM - Smitty
Upper Workout Today

Elite Football Bar - 2x3, 1x12
Flat DB Bench - 5x10
One DB Posterior Flyes - 3x10
Barbell Shrugs - 2x20
Hanging Leg Lifts w/ medicine ball between the feet - 3x10

___________________________________________________________________________

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Smitty's Products

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Chaos Manual
Advanced Kettlebell Training

,
Jim Smith

9/2/2009 8:45:48 AM - Smitty
Top Strength Coaches

Everyone Needs Help

I recently came across a cool interview with coach Robert Dos Remedios. Now, it would have been just another interview I read to get some cool new training information from a highly respected coach and just check out what Dos has been doing lately, but this one was different.

He mentioned me!!!

Haha.

Here is what he said:

"I also get to hang out with many of them several times a year at the Perform Better Summits....people like Mike Boyle, Gray Cook, JC Santana, Robb Rogers, Todd Wright, Jason Brown, Mark Verstagen, Brian Grasso, Jim 'Smitty' Smith, Jason Ferrugia, the list really goes on and on. Believe me, if I listed all the people have helped me and my training in some way just from over the past year the list would be 100 deep!"

If you also remember, Dos did a review of AMD:


Here is why this is cool.


First, I respect the hell out of Dos. His book, Power Training, is a must read and there are very, very few coaches who train as many athletes as Dos in any given day. And his athletes love him. He just commands respect.

Secondly, to have a respected coach reference you or your influence - it is a big deal. At least to me. I make strength training products that I think are really unique. In fact, there aren't others like them anywhere. Sure some seem similar, but mine are different. I never wanted to create something that was already done. I wanted to be unique and innovative.

Trainers and coaches understand that and that is why they have purchased these products over the years. Now, don't get me wrong, the money is cool, but not really what I'm after.

godfather-gets-respect


I want the respect!


This is something very hard to come by in this industry. An industry that is flooded with new trainers everyday. If you can get the respect, you will have everything.

It is not about the money.

It is about, can you provide useful, thought-provoking ideas to help coaches and trainers do their job better. Now anyone can just say, do this for a set of 12, or do this exercise, but it is much more than that.

Why are you having your clients do THAT exercise? Why THAT rep range? That is something many trainers do not understand.

Do you continue to seek out the latest information and latest training to help your athletes or your clients be better, be pain-free, live healthier lives?

So here is my point and why I am so honored that Dos mentioned me in his interview.

Don't go for the money, go for the RESPECT! If you get the respect, then you will win, you will create a legacy. Like Gary V. says, "You will be remembered! How do you want to be remembered?"

Also, don't try to get your respect by copying other people. Don't try get your respect by putting out junk. Because you know what, it won't work.

Get your respect by being original. Get your respect by going to the seminars. Get your respect by reading the manuals. Get your respect by changing lives and helping people reach their goals.

Because all of the good trainers in the industry KNOW who is full of shit and who is legit.

That is the truth.


With that being said, I want to quickly list a few people (there are many more) who have helped shape me to where I am today. I know I will leave people out and probably will come back and add to this list. These people are legit and you should read everything they write, buy all their stuff and go to all their seminars.

They are all on my personal Rolodex and you should get to know them quick!

Top Strength Coaches


Just a Few of the Good Guys Who Have Shaped My Training Philosophy and I Respect (You Should To!)


Jedd Johnson - for his never say die attitude and always trying to get that last rep. Jedd you were there from the beginning and are one of the only ones who "stayed" brother.

Buddy Morris - for his no powerpoint presentation, presentation - he first introduced me to accommodating resistance at Juniata. The discovery and innovation started there.

CJ Murphy - for his goatee and his loyalty. His athletic preparation using strongman protocols really opened our eyes.

Jim Wendler - his strength of character, no BS approach and his never-ending search for the meaning of life. Gave me one of my first chances. A good friend and a great dad.

Alwyn Cosgrove - for his courage, strength of mind and strength of character. Alwyn did one of the Diesel's first interviews from his hospital bed. His Periodization Bible made everything so simple to understand.

Mike Robertson - one of the most giving, humble, helpful, smart trainers in the biz. Mike, along with Eric Cressey and Bill Hartman, changed the industry in my opinion. They redefined the role of the strength coach and their holistic approach showed EVERYONE that the answer might not be as simple as you think. Quality products, great information and smart as hell.

Eric Cressey - he just told me he is rededicating himself to education. He has a stack of text books he is reading to bring up his knowledge and his ability to train athletes. That is legit, that is real and that is how you get respect. Mike and he started with Magnificent Mobility and now they both have an essential library of products that you cannot do without.

Juliet Hanley - her never being satisfied personality, is only second to her caring for others. One of the smartest (she'd never admit it) trainers in the industry.

Mike Hanley - form, form, form. Mike is without a doubt the picture of a good trainer. He is dedicated to perfecting all realms of fitness, powerlifting, kb's, bodybuilding, FMS, nutrition and many others - I mean the list goes on and on - so he can use this knowledge to better help his clients. That is the key, never be satisfied, continuing driving, continue learning - NEVER QUIT.

Ross Enamait - this guy's got the respect. Great trainer, strong as hell, very humble. When he puts something out, people read it, they watch it, they listen. It is that important.

Joe Hashey - he continues to innovate and really inspire people. If you want to feel important, be a friend of Joe's. His Bull Strength manual has been getting tons of praise and he is getting better and better.

AJ Roberts - one of the nicest (loudest snoring) guys in the industry. The cool thing about AJ is, he can teach you how to squat and SEO the shit out of your blog. AJ takes care of his friends.

Jason Ferruggia - has the "in the trenches" knowledge that only comes with training 100's of athletes over the course of many years. Someone who challenges the norm and doesn't care about what everyone thinks is popular. He trains his athletes to get results, his way. And Jason has influenced many of today's successful trainers in one way or the other.

John Alvino - one of the honest guys in the industry. He gets into the real training and doesn't get much press, so I wanted to let everyone know what he's about. He's also a nutritional expert and has changed many lives.


Joe Defranco - the WS4SB changed the game. Its simplicity allowed trainers to understand the balance of movements and provided them with a key programming structure. Plus, Joe is a good friend, cool as hell and kills it with all of his athletes.

Zach Even-Esh - I remember getting a call from Zach many years ago and we found out that much of our training was very similar. Zach's been a great friend over the years and has a passion that many lose as they train clients day in and day out. Never lose that fire, never lose that passion!

Steve Cotter - this guy is ridiculously strong, powerful and amazing to watch. His perfection and mastery of the kettlebell is something to behold. Steve is also someone who is humble and is always pushing the envelop for what is possible with mobility, fluidity of movement, power and strength.

James Smith - "the Thinker" was instrumental in the creation of my Chaos Manual (my thesis). I remember like it was yesterday, having countless emails going back and forth with James while I was reading Supertraining and Science and Practice. I would formulate my ideas and how they applied to the development of strength, speed and power and he would either validate them or "correct them" all while improving my understanding. He was very patient and very brilliant.

Again, if I missed your name, I'm sorry. I am getting old and forget many things. I will get your name added :)

Did I tell you I recently did pull-ups in the orangutan cage?




,
Jim Smith

8/30/2009 8:33:29 PM - Smitty
Do This Exercise If You Are Going to Prison - [VIDEO]

Speed Training for Athletes - Two Factor Strength Training

When discussing speed training applications for athletes, there are numerous factors to consider.

Some of which include: 1. improving stride length
2. improving stride frequency
3. improving leg drive
4. improving transverse hip to shoulder action, ie. rigidity (resistance to movement), mobility for the sporting action (remember, mobility is specific to the action), removal of soft-tissue abnormalites
5. improving the strength of arm action; drive speed and turnover
6. increasing sporting age, ie. speeding time developing technique over a long period
7. improving maximal upper, lower and full body strength levels through the incorporation of various CKCEs - closed kinetic chain exercises.

For the purpose of this article, we will focus on developing the strength of the posterior chain which falls under 1, 2, 3 and 7 above.
Two Factor Training

When engaging in closed-chained strength training movements, there are two options.

Factor 1: Unilateral

Examples include; step-ups, lunges, split jumps, 1 leg RDLs
speed-training-for-athletes

Lunges of Death Will Bust You Up

Factor 2: Bilateral

Examples include; squats, deadlifts, RDLs, good mornings

___________________________________

The exercise we are demonstrating today are RDLs.

But not your typical RDLs.

How to execute conventional RDLs:

1. Brace your abdominals and with an upright, neutral posture, unrack the loaded barbell from the power cage.

2. Take as few steps back as possible and setup with a shoulder width foot position.

3. Reset your air, brace your abdominals outward and start moving your hips backward while keeping the bar scraping your legs as the bar moves downward.

NOTE: DO NOT BEND OVER!!! MOVE YOUR HIPS BACK

4. When the bar reaching a position right below your knees, extend back to the starting position with a powerful glute contraction.

5. Do not let the bar move away from your legs.

6. Reset your air and repeat.

For the purposes of our demonstration today we are showing a variation to the RDL.

Beyond the Range (BTR) Sumo RDL

This movement is the same as the conventional movement but is done with a sumo stance and on an elevated surface. The elevated surface increasing the range of motion (ROM). The sumo stance allows the foot position to be turned outward and the wide position engages the gluteus medius (one of the external rotators of the hip and essential for unilateral (gait, running) strength and stability) to a greater extent.

Now if we can improve our lower body strength, specifically improving hip extension AND improving the deceleration of hip flexion, we will improve: 1. stride length
2. stride frequency
3. leg drive
4. maximal lower body strength levels through the incorporation of various CKCEs - closed kinetic chain exercises.

Quick Note: If you engage a movement in one anatomical plane of motion your decelerate its antagonistic counterpart. This is VERY important to understand when programing for athletes.

Also remember when the muscles that externally rotate and extend the hip are weak, there is more prevalence of anterior knee pain. (Ireland et al. (1))

I actually recommend this movement over good mornings for young athletes. It is a safe alternative where you can let the bar go if you are in trouble and it is very easy to teach. It also is a greater progressional training movement for the conventional RDLs AND the transition of the 1st to 2nd pull in the clean and snatch.

Other exercises to activate the glutes are: clam shells, X-band walks, glute bridges

,
Jim Smith

8/28/2009 11:50:18 AM - Smitty
Don't Try This, I'm a Trained Zoologist + Some Inspiration

I recently took a trip to Washington, DC and visited the National Zoo. The funny thing is, the whole way down to DC, I only kept thinking about one thing.

Where and when can I train.

Many people would say, "You're on vacation, take a day off!" The fact is I am always busy and when I get a chance to train, that is "my time". That is my serenity! (SERENITY NOW!) :)

I love training and I love hanging out with my training crew. Is that how you feel?

Do you look forward to the workout all day? What weight am I going to hit, or I am going to hit a PR on this lift today!

Well, to make a long story short, after this trip to DC, I will NEVER LOOK AT TRAINING THE SAME WAY AGAIN!

As you remember, I did get to train at Gold's gym while I was there. But, I really wanted to get some training in the day we went to the zoo.

Before going any further...

PLEASE DO NOT ATTEMPT THIS, I AM A TRAINED ZOOLOGIST.



That means I can train with animals. In fact Bear Grylls calls me for advice when he has to conquer a new spot. I actually showed him how to eat raw fish and road kill.

grylls

When I was at the zoo, I saw a few opportunities to not only workout, but get to know a few of the main attractions, up close and personal.

Here is me hitting some pull-ups in the orangutan enclosure. After they debugged my hair, I was able to get 3 more reps.

doing-pull-ups-with-orangutans

Then, I wanted to find out if I could intimidate the so-called "King of the Jungle". He seemed like a wimp to me but after I got into his cage, I think I shat my pants a little.

smitty-taunting-lion

I was so tired from the day, that I had to take a nap on bumpy. That is the name I gave to my new best friend. Bumpy the turtle wasn't the best company because he didn't say too much, but I was able to catch a few zzzz's.

smitty-sleeping-with-turtles

All joking aside, the whole point of this post was that, even though I traveled, sat in the same position in the car for 6 hours one way, had a splitting headache - I still got a workout in. Because I knew, once I did, all of the junk from the day would just wash away.

That is one of the great benefits of training.

I also wanted to share a very personal video with all of you. The day we came home, I was beat. It was raining and it was generally just a miserable day. But I couldn't just come into the house and sit down.

Something made me call up one of my athletes that I train and challenge him. I told him I wanted to feel alive today. I told him I wanted to run hills in the rain. Not only that, I wanted to do the Lunge of Death in this torrential downpour.

Why?

Because no one else would.

You have to be relentless and take action against all adversity if you want to change your life.

Check out this video. If you watch really close you can see us get down on the field and get to work after the hills sprints were done.



I hope I've inspired you to challenge yourself everyday. Because if you do that, you will never regret a day gone by.

This post is dedicated to my friend Jason Ferruggia who lost someone special in his life this week. Someone who helped shape and guide him.

Have you guided and inspired someone this week?

,
Jim Smith

8/28/2009 11:43:06 AM - Smitty
Perfect Gold's Gym Workout - [WORKOUT]

golds_gym_logo

I was recently traveling with the family and pulled into DC after a freaking 5 hour trip. The last thing I wanted to do was hang out in the hotel room with the kids going crazy hopped up on no sleep and a steady supply of "don't make me turn this car around" all day.

I had to get out and unwind, I was freaking stressed out!

airportcrowd

I started thinking, I'm sure many of you travel and spend some time away from your normal gym. I thought it would be cool to take you through the workout I did which I think is a perfect workout for travelers.

First there are some rules.

WORKOUT RULES FOR TRAVELERS


  1. Drink tons of water. While you're traveling you typically become dehydrated from drinking coffee and just long hours on the road.

  2. Spend extra time and attention to your warm-up. Everything will be tight and you'll need to really warm up and get the blood flowing before you pick up a weight.

  3. Don't talk about Fight Club.

  4. When you see this dude, DON'T ask him to spot you.

  5. guido

  6. Focus on compound movements (the big ones that build muscle; squat, dead, bench press, military press, clean and press, pull-ups, etc). You'll want to get in and out of the gym and not mess around.

  7. Throw in some interval cardio. It will help you sweat out that Travel Funk and help negate any bad diet choices for that day. Travel Funk is similar to The Morning After Drinking Funk without the empty wallet and pounding headache.

  8. Take $20 bucks with you. Most drop-ins are 10-15 dollars and whatever change you have left over, grab a water and stuff the rest in your sock.

  9. Now there are two ways you can leave the place. First way, just walk out. The second is much more fun. Splash the remaining water from your bottle all over your face, put on some crazy eyes and scream out to no one in particular, "Nobody go into the bathroom for 40 to 45 minutes!" - then walk out.


The Best Traveler's Workout
Built on the principles of AMD

1. Foam Rolling - Yes I know you didn't bring your foam roller BUT you can use a medicine ball from the gym. They work just as good, but with greater pain infliction. Typically they're denser and with a smaller focal point. But do it anyway.

2. General Warm-up / Activation - get your CNS primed, a sweat going and activate the stuff that was shut-off all day from you sitting around, driving or on the plane.

3. Primary Workout - you'll be doing a full body routine, comprised of upper and lower body exercises. This will allow you get a killer workout, maintain your strength levels and get a high impact in the shortest time.

4. Hit Some Intervals - pick your poison - elliptical, concept2 rower, treadmill, jump rope, bodyweight exercises, alternate 30 seconds fast (high intensity) and 3o seconds moderate (lower intensity to recover).

5. Static Stretching - will remove lactic acid, minimize DOMS, improve your posture and just make you feel better.

THE ULTIMATE TRAVELER'S WORKOUT:

1. Foam Roller / Medicine Ball Rolling - 5min targeting various areas (soft-tissue)

2a. Jumping Jacks / Glute Bridges - 2 x 30 sec / 2 x 20 (activation, warm-up)

2b. Burpees / Push-up Pluses - 2 x10 / 2 x20 (activation, warm-up)

3a. DB Clean and Press - 4 x 8 (primary)

3b. Backward DB Lunges - 4 x 6

4a. Squats (your choice; front, full, db, trap bar, PL or zercher) - 3 x 12

4b. Pull-ups with knee raises - 3 x 12

5. Interval Rowing on Concept2 Rower = 30 seconds fast / 30 seconds moderate - shoot for a target of 2300 meters in 10 minutes. That is a real solid pace.

6. Static Stretching - Full Body - 5 minutes

DONE

Print these out and take them with you. The above workout has a the structure you need to get a comprehensive workout each time. Modify the exercises and rep schemes as needed.

,
Jim Smith

8/17/2009 9:01:50 PM - Smitty
A Must See Video - Big Time Inspiration - [VIDEO]

shawshank-redemption-never-quit

___________________________________________________

Andy Dufresne: Forget that... there are places in this world that aren't made out of stone. That there's something inside... that they can't get to, that they can't touch. That's yours.
Red: What're you talking about?
Andy Dufresne: Hope.

___________________________________________________

I just uploaded a new video that I wanted to talk to you about.

Everyday you walk out of your door, everytime you turn on the tv, everytime you read a news story; you see it.

hope-will-give-you-strength

Lack of hope.

People have given up. They're down. They cannot be inspired.

Their jobs are too stressful, their kids are driving them crazy and all they see on the news is depressing and scary stuff.

Now take this scenario, day in and day out over the course of many many years.

I'm here to tell you it is hard. Without a doubt it is hard. It seems everyone ELSE gets all the breaks and you can never catch up.

I understand it and I think about it everyday. You know what makes me feel good? Making people forget all of these things for just a brief moment in time. If only in conversation, a text or during a workout.

I want to INSPIRE people. I want people to have hope. Because it is this hope that keeps you going, even when everything seems insurmountable.

"Great job", "You're really inspiring ME today", "I've never seen you hit that with such good form" are just a few things I might say.

But it is more than that. Giving them the strength to believe in hope and building them up so they can face another day. It is not only about the fitness. That, in my opinion, is the job of a fitness professional.

You know what inspired me today?

Gary Sanders, 55, never giving up. Never stopping. Never forgetting that hope is so powerful it can take you to new heights and new dreams you've never thought you could achieve.

Gary has had so many health issues, he couldn't begin to tell you all of them. But you know what, he comes into the gym and kills it every time.

I have been working with Gary to improve his overall movement (the structure is built on AMD) and open up his training into new areas so he can overcome all of the negative effects of not only his health issues, but his old training program he was on for years.

Did you give someone hope today? Did someone inspire you? Do it and it will come back to you big time.




,
Jim Smith

8/10/2009 9:06:46 PM - Smitty
Improve Your Pressing Power - [VIDEO]

If you are talking about pressing power, you are talking about the triceps. Building massive triceps, does not necessarily mean you are improving their ability to move weight. And if we are talking about power, we are talking about moving the weight quickly.

If you really want more pressing power, you can't be messing around with skull crushers and tricep kickbacks. You have to perform compound movements.

Plain and simple.

Examples include: close grip bench press, log press, floor press, neutral grip db bench, wheel barrow plyo hops, inverted wall bodyweight press ups

And you can't forget about balancing the joint, anterior and posterior. That improves the integrity of the joint, the strength potential and decreases the chance for injury, chronic or acute. So you have to hit movements that target the muscles involved in stabilizing, antagonistically counteracting and keeping the shoulder joint healthy and strong.

Exercises like: face pulls, posterior flyes, push-ups plus, standing scarecrows, external rotations, reach roll and lift, Y,T,W and L.

Here is a two part, big power workout for improving pressing power.

PART 1


Exercises include:

log clean and press
log floor press



PART 2


Exercises include:

Suspended Push-ups + Chains
Log Curls
Standing Scarecrows
Barbell Shrugs

,
Jim Smith

8/4/2009 9:21:16 PM - Smitty
3 New Videos - [VIDEO]

build-muscle-workout-videos

Here are some new videos. Two were posted at the AMD Youtube Site and the new video of Mike was posted to the main Diesel Youtube page.

Mike is a high school athlete who has been with me for a year and is a letter man in football, baseball and wrestling.

When he started with me he was a punk kid (haha just kidding, got to keep him in his place) and now, he is a serious strength athlete ready to kill it his senior year. You can read more about his story on the AMD page.

If you like the exercises in the videos and leave TONS OF COMMENTS!

Also, hit the videos with some good rating to help a brother out.

Squat to Press - Big Muscle Mass and Strength Exercise






Get Big Biceps, Fix Elbow Pain and Get Insanely Strong






Transformation of a High School Athlete Continues



,
Jim Smith

7/29/2009 10:10:12 PM - Smitty
Win a Free DVD - Lunges of Death - [VIDEO]

lunges-build-big-legs-strength-and-power

You Could Win a FREE DVD If You Can Beat This Time!

--------------------------------
Rules for the Contest
--------------------------------
movarrowTIME TO BEAT: 1:53 min:sec

1. Film yourself lunging with 50 lbs for 100 yards. You could hold 2 - 25lb dumbbells in your hand, or put a 50 lb sandbag on your shoulder, or a weighted back pack, it doesn't matter.
2. Load video into Youtube with the title: Lunges of Death Contest Entry - www.DieselCrew.com
3. Email me at smitty [dot] diesel [at] gmail.com with the video link
4. Lunges must be legitimate, judged by me.

Entries are put into drawing to win renowned 2-Disc Combat Core DVD set HERE:


,
Jim Smith

7/27/2009 7:51:41 AM - Smitty
3D Ankle Mobility - [VIDEO]

mobility-of-the-ankle-joint


Benefits:


By improving the mobility of the ankle, the knee (requires dynamic stability) does NOT have to absorb unnecessary forces.

Typically ankle mobility exercises are thought to be reserved for athletes only, BUT everyone can benefit from this drill prior to their workout.

Any good workout should be structured the following way:


1. Foam Roller
2. Mobility
3. Activation
4. Workout
5. Recovery / Rehab
6. Restoration

How to Perform:


Sequence:

  1. Ankle Mobilit

  2. Strength / Resistance Movement

  3. Ankle Mobility

  4. Strength / Resistance Movement

  5. Ankle Mobility

  6. Strength / Resistance Movement

  7. REPEAT



,
Jim Smith

7/15/2009 11:01:45 PM - Smitty
3 New Videos - Muscle Building

Here are some new muscle building videos I just uploaded to the AMD Youtube channel.

Each one is unique in that they develop a different aspect of strength. Card tearing is brute strength endurance, curl to press develops the upper back by linking two exercises together and zercher back extensions develop the posterior chain.

Card Tearing



Curl-to-Press



Zercher Back Extensions



,
Jim Smith

7/13/2009 9:06:57 PM - Smitty
Week 3 - Kettlebell / Sandbag Workout - [VIDEO]


Week 3


1) Sandbag Overhead Squat, 3x8
2) Sandbag Rows, 4x10
3) Sandbag Rowed Good Mornings, 4x8
4) Sandbag Turkish Get-ups, 3x8

,
Jim Smith

6/29/2009 9:27:40 PM - Smitty
Week 2 - Kettlebell / Sandbag Workout - [VIDEO]

sandbag-kettlebell1_0010

Here is Week 2 of our 12 Week Kettlebell / Sandbag Workout program.


1) Sandbag Back Squats, 4x8
2) Sandbag Lunges, 3x6 each leg
3) Kettlebell Swings, 4x15
4) Kettlebell Step-up to Press, 3x6 each leg


,
Jim Smith

6/22/2009 1:17:06 PM - Smitty
MMA Training - [VIDEO]

mma-strength-training-stevenson-towel-pull-ups

All pics courtesy of Sherdog.com

Joe Stevenson just beat Nate Diaz at the TUF 9 finale on Saturday night. I really like Joe because seems like a real humble guy and he's a father who always talks about missing his kids while away at training camp.

I recently found all of these images of Joe training for his fight and it looks like he was doing a bunch of stuff right.

The pics show Joe hitting:


  • towel pull-ups

  • db bench

  • db snatches


Strength is a huge part of mma training and is sometimes overlooked in the interest of conditioning.

mma-strength-training-stevenson-db-bench

Each athlete is different. Their development of their program is dependent upon their current physiological state compared with the demands of the sport.

Strength has many levels;

  • maximal strength is the amount you can lift for one all out effort, with good form

  • relative strength is your ability to control your own bodyweight

  • explosive strength is how quickly movement is initiated after neurological excitement

  • and so on...


In this post, I will provide you with a quick sandbag training circuit targeting strength endurance. Strength endurance is the ability to execute against a resistance (at constant or varying tension) for a certain length of time. When MMA fighters are engaging in strength endurance or circuit activities, the certain length of time is typically the length of a round (or slightly longer). This is in hopes of building up their tolerance to high levels of lactic acid so they can continue to execute in the later parts of the rounds.

mma-strength-training-stevenson-db-snatch

Sandbags are a great tool for these circuit training routines. Here is a quick sandbag circuit I put together for you to try to see where your work capacity is. I have tons more sandbag training clips coming up soon!


,
Jim Smith

6/15/2009 7:49:29 AM - Smitty
2 New Videos - Traps and Triceps - [VIDEO]

Here are a couple of new videos:

Rolling Tricep Extensions


This video demonstrates rolling tricep extensions. There are two ways to do this exercise.

You can move from a locked out position directly into the extension. The other technique (as shown in this video) involves the eccentric portion of a press and THEN into the extension. Both ways are acceptable. I like the technique I use in this video because there is less strain on my elbows.




Chaos Shrugs


Intense trap building exercise that forces the lifter to isometrically contract against the reverse movement of the bands. The more powerful the shrug, the greater the rebound of the weight and bands.

,
Jim Smith

6/10/2009 8:44:27 PM - Smitty
Floor Press - [Video]

,
Jim Smith

6/7/2009 9:12:35 PM - Smitty
Static Stretching - [Quick Post]

Mike T. Nelson, an all around smart dude - RKC, Z-Health and PhD candidate, posted this study on his blog a while ago and I’m just getting around to putting it up.

It is just another study that states the benefits of a thorough, dynamic warm-up over static stretching in preparation for a strength training workout.

Key Points from Mike’s Post:

* static stretching relaxes the muscles
* a dynamic warm-up excites (CNS) the muscles
* static stretching weakens the muscles, at least temporarily
* a dynamic warm-up activates and increasing the core and soft-tissue temperature

Bottom Line:

Static stretching does have its benefits and can (and should) be done more frequently (and cycled in to the workout) if there is a glaring and overwhelming flexibility issue. But the better choice if you are looking for better, more fluid movement and to make sure you are “ready to go” when the workout begins - is dynamic, multi-directional / planar and full range movements.

,
Jim Smith

6/7/2009 9:10:07 PM - Smitty
Heavy Mace Swinging, Rope Climbing, Sandbag Pull-ups - [Video]

Here is a recent trip down to NJ to train at John Alvino's gym. That mace was over 50 lbs and I did some pull-ups with a sandbag in guard.

Awesome workout:

,
Jim Smith

5/21/2009 12:46:19 PM - Smitty
3 New Exercise Technique Videos

muscle-building-system-how-to-build-muscle-youtube






Muscle VIP is Youtube's premier exercise video instruction for all of the basic muscle building exercises.



BTR Deadlifts








Romanian Deadlifts








Tin Soldiers





,
Jim Smith

5/6/2009 9:21:28 PM - Smitty
A Few New HOW-TO Exercise Technique Videos -

I just started a new youtube channel dedicated to showing the CORRECT way to do basic, strength building exercises.

http://www.youtube.com/musclevip

Please subscribe to the channel.

Here are some examples:





,
Jim Smith

5/1/2009 7:38:52 AM - Smitty
Learn to Pull the Bar Apart, Improve Bench - [VIDEO]

This innovative technique for increasing your bench press weight comes from AJ Roberts an elite powerlifter sponsored by Elitefts.com.

The lifter will place an elastic band around their wrists that is tight when they move their hands into their bench position.

The tension on the band has two benefits:

1. Causes the lifter to squeeze the bar harder creating more tension.

MORE TENSION = MORE STRENGTH

2. Forces the lifter to "pull the bar apart". This not only engages the lats, but increases the tension more.

BENCH IS A FULL BODY LIFT

Engaging the lats improves form and protects the shoulders.

Visit AJ's site at http://www.hardcorestrengthcoach.com

,
Jim Smith

4/18/2009 9:36:26 AM - Smitty
Try This Workout This Weekend + Tip for Healthy Shoulders




































Do This Sample Weekend Workout

Activation
Foam Hand Walking
Rotator Y, T, W, L

Warmup
Jump Rope
Lat Pull Downs
Seated DB Cleans

Workout
1) ME Bench, 6×3
2a) DB Clean & Press, 4×8
2b) Pull-ups, 4×10
3a) Push-ups on blocks (+chains), 4xAMAP*
3b) Face Pulls, 4×15

Rehab
Hip Mobility
Glute Activation

*AMAP - As Many As Possible

_______________________________________

Tip for Bigger Benching

Overload your tricep work. Also make sure you're incorporating tons of variety.

Heavy Dips
Military Press
Standing Rack Lockouts
Heavy Cable Extensions

___________________________________________________________________________

AMD COMING SOON!


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,
Jim Smith

4/10/2009 10:09:43 PM - Adam
what time zone are you in?

Eastern Standard

Hope to see you tomorrow.

,
Diesel Crew Chronicle

4/10/2009 6:45:12 PM - Smitty
LIVE Squat / Deadlift Training Session [STREAMING VIDEO]

dieseltv-copy

WHEN: Saturday, April 11th, 11:30AM


Come watch us hit some heavy squats and deadlifts. Matt Ladewski and Joe Hashey are coming to kill this workout.



Click on this Link to Watch the Workout



,
Jim Smith

4/6/2009 10:18:36 PM - Smitty
Foam Training Strategies - [ARTICLE / VIDEO]

vid00107_0001

You've probably heard of using foam in the weightroom. Previously, you might have only thought of using it for resting your knee on, while your stretching your hip flexors.

Well, a recent talk with Mike Hanley of HanleyStrength.com changed that.

He told me that he had his clients marching on thick foam to help with their knee and hip problems. He said Louie Simmons had told him about it. How he has been using it for activation and rehab purposes.

It is also well recognized in the powerlifting community that foam can also be used on the box squat, and we will talk about this too, later in this article.

Now, this of course got me thinking about other uses of foam. I ordered a few blocks and started incorporating it into my program and the program of my clients.

Let's look at a few different ways that you can incorporate foam into the weightroom.


1. Hand Walking


Taking the concept of activating the lower body with the foam, we can also activate the upper body.

Benefits of Hand Walking on Foam:

  • Activate the traps, rhomboids, serratus anterior, pectorals, shoulders

  • Vibrational training - reflexive/reactive motor unit activation, contraction and recruitment - I wrote extensively about vibrational training in my Chaos Training Manual

  • Stability of the shoulder

  • Wrist, finger mobility


vid00168_0002vid00168_0001

2. Marching


By marching on the foam, you will be activating and rehabbing the musculature of the lower body.

Benefits of Marching on Foam:

  • Activate the quads, gastrocs, soleus

  • Vibrational training - reflexive/reactive motor unit activation, contraction and recruitment

  • Stability of the knee

  • Mobility of the ankles and toes


vid00164_0001vid00165_0001

3. Box Squat


Foam can be inserted on top of a conventional box squat box or platform.

Benefits of Foam on a Box Squat:

  • Breaks the eccentric / concentric chain

  • Enforces the need to contract harder and dynamically accelerate off the box and out of the hole

  • Helps novice lifters progress as they learn how to utilize box appropriately and not collapse onto the box


vid00169_0001vid00169_0002

4. Ab Rolling on Foam


Foam can be placed under the support base for ab rolling.

Benefits of Ab Rolling on Foam:

  • Activate the rectus abdominus, hip flexors, internal / external obliques

  • Vibrational training - reflexive/reactive motor unit activation, contraction and recruitment


vid00170_0001vid00170_0002

5. Bulgarian Split Squats on Foam


Foam can be placed under the lead leg while performing Bulgarian split squats.

Benefits of Bulgarian Split Squats on Foam:

  • Activate the quads, glutes, hamstrings

  • Stability of the knee

  • Mobility of the hips, ankles and toes

  • Vibrational training - reflexive/reactive motor unit activation, contraction and recruitment


vid00170_0004vid00170_0003

VIDEO




___________________________________________________________________________

AMD COMING SOON!


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Sign-up for the Diesel Newsletter

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Combat Core
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Advanced Kettlebell Training
Blunt Force Trauma

,
Jim Smith

4/1/2009 7:46:33 AM - Smitty
Knee Rehab - [4 Simple Fixes]

mikerobertson2

Mike Robertson just had a killer post on what causes knee pain and the answer might surprise you.

If there is pain in the knee, it does not necessarily mean you have a knee injury or the pain is originating in the knee itself. In fact, the issue is typically traced back to the kinetic segment above or below this joint. The knee requires stability. Stability to absorb forces and engage movement without buckling or shifting. But if the adjacent joints (hips and ankles) are immobile (and they require mobility), the forces that translate across the kinetic chain must get mobility somewhere. The knee, unfortunately, has to compensate.

As a result, pain happens. Either immediately through an acute, traumatic injury or over time. Microtrauma and wear and tear of the soft-tissues and support structures will occur.

So Mike offers two solution; improve hip mobility and activate the balancing force couples, ie. the gluteals to improve posture and restore movement. I discuss this in my new muscle building system AMD in detail and provide strategies for long term health.

Here are a few exercises to improve hip mobility and activate the glutes to get you started:

1. Kettlebell Swings


Kettlebell swings will activate the glutes and provide a decelerative loading of the posterior chain.

*Dec 03 - 00:05*Desk email

2. Bulgarian Split Squats


The benefits of Bulgarian split squats are three fold. They activate the glutes, activate the quads and stretch the hip flexors. Again, the goal is to restore neutral hip alignment and improve movement.

image008

3. BTR Deadlifts


Beyond the range (BTR) deadlifts will not only improve hip mobility and hamstring flexibility but also develop strength in this new range of motion. I term this "strength mobility".

Check out this video:



And finally,

4. Seated Piriformis Stretch


If the piriformis muscle (abducting and laterally rotating the thigh) is tight from too much time on the computer, at your desk or on the couch, it will pull your hips into anterior pelvic tilt. This causes a TON of problems including putting the hamstrings and abdominals on tension and shutting down the glutes. So keeping this muscle (group) stretched is essential for hip mobility and if we look down the chain, knee health.

img_07291

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Jim Smith

4/1/2009 7:43:22 AM - Smitty
Too Fat to Fish - [Client Assessment]

too-fat-to-fish

When you immerse yourself in the world of Stern, many things will immediately become clear:


  • Robin does coffee enemas...a lot and is a 34 on the narcissism scale

  • Benji is bipolar

  • Fred is from Mars

  • Howard hates blogging, Facebook, twitter and all other forms of social media (even though his whole career is based on providing his listeners with minute by minute details of his life everyday, thanks Gary Vaynerchuk for that observation)

  • Artie snorted coke while wearing a pig costume for Mad Tv and he wrote a #1 best selling book, Too Fat to Fish


The book is named Too Fat to Fish because that is what Artie's mom said to him when he told her he was going fishing.

artiefat

Now even though Artie is a recovering heroine addict, has a passion for the Boss and throws CD's when he is mad - you can't help but love the guy.

His whole persona is that he is "every guy". Worked manual labor jobs while he was struggling as a comedian, and never had a silver spoon in his mouth.

He is also a brilliant comic.

But Artie has a problem.

He is obese. He overeats. Either from emotional baggage, because he is bored or he just loves food and always has.

If you don't listen to the show, you might not know it, but Artie was an athlete growing up. Always participating in sports and has even won challenges on the show for softball and basketball.

3881135_main

So why am I telling you this?

You will never get Artie in the gym, never. He won't even consider it, BUT if you understand him and his background, there are alternatives.

As with all your clients.

If Artie was your client, what would you do to get him active again? Take him to the park and throw baseball with him, get him on the basketball court just playing a few simple games of H.O.R.S.E.

EXACTLY!

Get to know your clients and you'll understand what works for them and will get them excited about getting fit.

There are TONS of tools out there; thick ropes, kettlebells, dumbbells, barbells, pick up game of basketball and everything else. Try different ones out and look for that spark.

LIVE BROADCAST - Did you miss our live broadcast this weekend? Check it out HERE

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Jim Smith

3/26/2009 11:24:30 PM - Smitty
Top 3 Missing Components of a Good Strength Program [FREE PDF Download]

http://www.dieselcrew.com/top-3-missing-components-of-a-good-strength-program/

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Jim Smith

3/24/2009 8:22:23 PM - Smitty
Killer Torso Training, Plus Lots of FOG - [VIDEO]



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Jim Smith

3/22/2009 9:03:14 PM - Smitty
KB Rocks - [VIDEO}]

http://www.dieselcrew.com/got-core-strength-try-kb-rocks/

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Jim Smith

3/22/2009 3:44:55 PM - Smitty
Thumb Rehab - [NEW POST]

http://www.dieselcrew.com/thumb-update-powerball-training/

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Jim Smith

3/22/2009 3:35:02 PM - Smitty
I've Got No Where Else to Go - [NEW POST]

http://www.dieselcrew.com/ive-got-no-where-else-to-go/
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Jim Smith

3/6/2009 10:18:30 AM - Smitty
Squat Day at Westside - [VIDEO]

http://www.youtube.com/watch?v=N1EhW3QVgP0


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Jim Smith

3/4/2009 6:02:41 AM - Smitty
Improve Pressing Power - [VIDEO]




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Jim Smith

2/25/2009 7:30:59 PM - Smitty
Shoulder Rehab and Louie Simmons - [VIDEO]

http://www.dieselcrew.com/shoulder-rehab-and-louie-simmons/

,
Jim Smith

2/25/2009 7:14:17 AM - Smitty
Tricep Training - [VIDEO]

http://www.dieselcrew.com/heavy-tricep-training-video/

,
Jim Smith

2/23/2009 2:51:36 PM - Smitty
Cool New Training Article - [ARTICLE]

http://www.straighttothebar.com/2009/02/hammering_strength_into_the_wr.html

,
Jim Smith

2/22/2009 6:29:50 PM - Smitty
Training at Westside and Elite Compound in the Same Day!!!

Training at Westside and Elite Compound in the Same Day!!!

Also the Passion into Profits Seminar Review

http://www.dieselcrew.com/passion-into-profits-seminar/
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Jim Smith

2/16/2009 8:53:57 PM - Smitty
Conditioning + Recovery - [VIDEO]

http://www.dieselcrew.com/hydrotherapy-innovative-conditioning-and-restoration-strategies-for-athletes/

,
Jim Smith

2/12/2009 10:05:32 PM - Smitty
No More Knee Pain, Hit Your Squat Depth, Improve Hip Mobility, Activate Glutes

http://www.dieselcrew.com/no-more-knee-pain-hit-your-squat-depth-improve-hip-mobility-activate-glutes/

,
Jim Smith

2/12/2009 11:50:38 AM - Smitty
In-Season Conditioning Circuits - [VIDEO]

http://www.dieselcrew.com/in-season-conditioning-circuits/

,
Jim Smith

2/10/2009 5:23:24 PM - Smitty
Shoulder Mobility - [VIDEO]

http://www.dieselcrew.com

,
Jim Smith

2/9/2009 7:55:52 AM - Smitty
New OLS Video - [VIDEO]

http://www.youtube.com/watch?v=CZnZIed98hc

,
Jim Smith

2/8/2009 9:03:45 PM - Smitty
New Article - Sick Grip Training

http://www.straighttothebar.com/2009/02/pinch_grip_training_hub_liftin.html

,
Jim Smith

2/8/2009 8:30:31 PM - Smitty
Your Daily Inspiration - [VIDEO]

http://www.dieselcrew.com/your-daily-inspiration/

,
Jim Smith

2/8/2009 8:29:11 PM - Smitty
Quick Kettlebell / Bodyweight Workout

http://www.dieselcrew.com/499/

,
Jim Smith

2/7/2009 8:50:10 PM -
New Bull Strength Manual from Joe Hashey

I just got a hold of a copy of Joe Hashey's Bull Strength manual and I'm pretty impressed. I really like how he setup the program. The program is ideal for off-season training to add muscle and crazy bull strength. If you like training with kegs, stones, kettlebells, sandbags and every other device, this manual is perfect.

Joe is really making a name for himself in the strength and conditioning community, don't miss out on his first manual.

Check it out and it is a steal for the price.

,
Jim Smith

1/27/2009 10:34:47 PM - Smitty
Torso Training - Static and Dynamic Loading

http://www.dieselcrew.com/torso-strength-dynamic-and-static-loading/

,
Jim Smith

1/23/2009 11:16:58 AM - Smitty
Running the Rack

http://www.dieselcrew.com/running-the-rack-or-hitting-ladders/

,
Jim Smith

1/13/2009 9:38:55 PM - Smitty
Insane Rope Climbing

http://www.dieselcrew.com/insane-rope-climbing/

,
Jim Smith

12/27/2008 10:39:01 AM - Smitty
Advanced Core Training - Chain Sit-ups - [VIDEO]

Real Core Training for Athletes, No Ripped Abs B.S.

Here is a video demonstrating straight leg sit-ups with chains, ie. dynamic loading with an odd-object.

This exercise targets the abdominals dynamically and statically while developing shoulder strength and stability.


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Jim Smith

12/14/2008 6:26:44 PM - Smitty
Grappler Press - [VIDEO]



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Jim Smith

12/14/2008 6:25:10 PM - Smitty
Diesel Rows - [VIDEO]





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Jim Smith

12/7/2008 8:20:14 PM - Smitty
Incredible Transformation of a High School Wrestler - [Video]



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Jim Smith

11/27/2008 3:24:35 PM - Smitty
The Human Spirit - [2 VIDEOS]

You have to check out these videos of Adam Bender!

http://www.dieselcrew.com

,
Jim Smith

11/26/2008 6:12:50 PM -
Ultimate Fighter - Strength Training Session - [Video]

he Ultimate Fighter finale is almost here! My boy Tom Lawlor will be fighting on the card on Dec 13th. Check out this video that shows Tom hitting a strength training workout and giving a quick tour of a new MMA gym down in Florida.



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Jim Smith

11/24/2008 8:41:59 PM - Smitty
Grip Strength Loses the Game - [Do NOT Miss This Video!]

Grip Strength Loses the Game
Do NOT miss this post!

Guest Post - Grip Strength Loses the Game
All the way back to the 2004 NSCA Pennsylvania State Clinic where the Diesel Crew spoke about the "Forgotten Element of Functional Training", we've been promoting the importance of grip strength. Now you will see it in action.

Click Here to see the post

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Jim Smith

11/24/2008 8:40:37 PM - Smitty
Power Training Circuit - [Grapplers/MMA Fighters]

Power Training Circuit
Do NOT miss this post!

Grappler / MMA Power Training Circuit
Here is a high intensity power training circuit I just punished a group of MMA fighters with this past Sunday.

Check it out

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Jim Smith

11/23/2008 7:46:52 PM - Smitty
Quick Grapplers / MMA Power Training Circuit

http://www.dieselcrew.com/quick-grappler-mma-conditioning-circuit/

,
Jim Smith

11/18/2008 10:06:10 AM - Smitty
Banded Military Press - [Video]

If you are having problems:

-With your core and shoulder stability
-Tricep strength
-Improve Leg Drive

,
Jim Smith

11/18/2008 10:04:40 AM - Smitty
Upper - [RE]

Soft-Tissue
Foam Roller
Lacrosse Ball

General Warm-up
Defranco's Agile Eight
Ultimate Two Minute Shoulder Warm-up

Specific Warm-up
Light Worksets of Actual Exercises

Workout

Primary Movement
ATG Back Squats

2a) Speed Pulls - Conventional
2b) DB Clean and Press

3a) One Leg Squats to Bench
3b) Pull-ups

4) Decline Sit-ups with 25lb behind head

Cool Down
Stretching
Foam Roller
Hip Stretches
Lacrosse Ball
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11/13/2008 9:02:28 AM - Smitty
EliteFTS Business Seminar

http://www.dieselcrew.com/elite-business-seminar/

,
Jim Smith

10/28/2008 12:37:40 PM - Smitty
Recent Trip to Elite - [Video]

http://www.dieselcrew.com/recent-trip-to-elite/

,
Jim Smith

10/26/2008 2:24:52 PM - Smitty
Wrestler's Workout - [Full Body]

Soft-Tissue
Foam Roller
Lacrosse Ball

General Warm-up
Sled Drags - 200 yards forward, with chest presses
Sled Drags - 200 yards backward, with rows and external rotations
Kettlebell Combo - swing to squat to overhead press

Specific Warm-up
Light Worksets of Actual Exercises

Workout

Primary Movement
Yoke Bar Squats
Supersetted with Jump Stretch band tricep extensions

2a) One Leg Squats to Bench
2b) Power Wheel Lying Leg Curls

3a) Rope Climbs
3b) Hindu Push-ups

4) Shrugs-o-Death
Shrug for 10 seconds
Hold for 10 seconds
Shrug for 10 seconds
Hold for 10 seconds
Keep Repeating until death

5) Ab Roller - 3x10

Cool Down
Stretching
Foam Roller
Hip Stretches
Lacrosse Ball
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10/23/2008 8:09:28 PM - Smitty
Upper - [RE]

Soft-Tissue
Foam Roller
Lacrosse Ball

General Warm-up
Hurdler Stretch for Hip Flexors
Chest Wall Stretches
Push-ups
DB Cleans
Band External Rotations

Specific Warm-up
Light Worksets of Actual Exercises

Workout

Primary Movement
Barbell Bench Press

2a) Elite Swiss Bar Incline Bench
2b) T-Bar Rows

3a) Seated Arnold DB Presses
3b) Posterior DB Flyes

4a) DB Curls
4b) Rocky's
4c) TKE's
4d) X-band Walks

Treadmill Sprints
10 Runs
15 Seconds Sprints
45 seconds off
12 Incline
10 Speed

Cool Down
Stretching

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Jim Smith

10/20/2008 10:23:26 PM - Smitty
Lower - [Repetitive Effort/Recovery]

Soft-Tissue
Foam Roller
Lacrosse Ball

General Warm-up
PNF Stretching
Hack Squat Sled
Ankle Mobility
T-Bar Rows
Chest Wall Stretches

Specific Warm-up
Light Worksets of Actual Exercises

Workout

Primary Movement
Front Squats - 8x5

2a) Sumo Stance RDL's
2b) Pull-ups

3a) Rapid Step Ups
3b) X-band Walks

Cool Down
Static Stretches
Defranco Hip Stretches
Grip

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Jim Smith

10/20/2008 10:20:11 PM - Smitty
Analyze Marbury

http://www.dieselcrew.com/stephon-marburys-workout-whats-good-and-whats-bad/


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Jim Smith

10/16/2008 7:59:32 AM - Smitty
Breaking Ankles...

http://www.dieselcrew.com/nba-devin-harris-gets-hustled-by-london-streetballer/

,
Jim Smith

10/12/2008 4:37:08 PM - Smitty
Advanced Kettlebell / Chain Training - [Video]

,
Jim Smith

10/10/2008 1:15:59 PM - Smitty
Upper - [DoggCrapp]

Upper - [DoggCrapp]

Soft-Tissue
Foam Roller
Lacrosse Ball

General Warm-up
Barbell Curls
Barbell Press
Barbell Curl to Press
Barbell Squats
Barbell Good Mornings
Barbell Bent Over Row

Done as big superset x 2

Specific Warm-up
Light Worksets of Actual Exercises

Workout

Primary Movement

Elite Fat EZ Curl Bar Bench Press

DoggCrapp Training

DC1) Incline DB Bench 3sets x 30sec rest x AMAP
DC2) Elite Fat EZ Curl Bar Curls 3sets x 30sec rest x AMAP
DC3) Seated Rows 3sets x 30sec rest x AMAP
DC4) Barbell Shrugs 3sets x 30sec rest x AMAP
DC5) Jumpstretch Tricep Extensions 3sets x 30sec rest x AMAP
DC6) Bodyweight Dips 3sets x 30sec rest x AMAP

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Jim Smith

10/6/2008 2:43:19 PM - Smitty
Wrestler Workout - [Full Body]

Upper - [Recovery]

Soft-Tissue
Foam Roller
Lacrosse Ball

General Warm-up
High / Low Hurdles
Legs Swings
Ankle Mobility
Fire Hydrants
Bear Complex
Seated Piriformis Stretch
Wall Pectoral Stretch
Muscle Snatches
Full Squat Clean (Barbell only)

Specific Warm-up
Light Worksets of Actual Exercises

Workout

1) Kettlebell Clean & Press 4x8

2A) Sumo Deadlifts
2B) Pull-ups

3A) Rope Climbing
3B) Axle Reverse Curls
3C) Grip Exercise, various

Finished with tons of sprints up a steep hill with 80lb heavy bag on shoulder

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Combat Core
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Jim Smith

10/5/2008 8:04:51 AM - Smitty
Upper - [Recovery]

Soft-Tissue
Foam Roller
Lacrosse Ball

General Warm-up
Legs Swings
Ankle Mobility
Fire Hydrants
Barbell Only Squats
Hack Sled Squats
Seated Piriformis Stretch
Wall Pectoral Stretch
DB Int/Ext Rotations
Barbell Shrugs

Specific Warm-up
Light Worksets of Actual Exercises

Workout
2 Tri-sets

1A) Elite Swiss Bar Bench
1B) Elite Fat EZ Curl Bar Curls
1C) Barbell Shrugs

2A) Elite Fat EZ Curl Bar Floor Press + Chains
2B) Various Pull-ups
2C) DB Hammer Curls

Finished with Treadmill Sprints
10 Runs
12 incline / 10 speed
10 on / 45 off

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See Products from Smitty

Combat Core
The Chaos Manual
Advanced KB Training

,
Jim Smith

10/3/2008 4:36:10 PM - Smitty
First Post [Plus Video]

I will use this training blog to post my training and some training for my wrestlers.

Here is a quick video of a recent push / pull training session with kettlebells.

,
Jim Smith