Day 176 of 365: Flippin' Out!!!

In our most recent FireSWOD, I decided to throw some tires in the mix!  It was a awesome morning, and the guys and gals were hungry for an intense SWOD.  

This is what they got!!!

Day 159 of 365: Keep It Fresh & FAST!

Not a whole lot to say about this one today, folks.  This is footage from the most recent FireSWOD.  During this session I threw a load of new exercises and variations at them.  As you will see, they handle it will no major issues, but the SWOD definitely takes it to them for an outstanding result!

One point worth mentioning is CREATIVITY!

In the beginning of the clip, these guys and gals were asked by yours truly to be creative and come up with some new and challenging pushup and pullup variations.  They did a great job mixing it up, and as a result, they were fully enrolled and actively participating in their own warmup.  This is something that I recommend you allow from time to time.  

Try it the next time you have a group of solid athletes.  

See what kind of crazy stuff they can create!

Day 153 of 365: A Lethal Combo

This is footage from this week's FireSWOD.  I'll tell you this right now....IF you want to kick the shit out of yourself...you should definitely do a mash-up of box squats and prowler sprints.  If you do it right, you will undoubtedly be left on your ass wondering how you're ever going to drive your busted ass home.  Just promise me that you will take as much time as you need to recover enough that you're not driving all over the road. 

 COOL?

Check out this badass SWOD!!!!

Day 143 of 365: Strongman Sprint SWOD

Check out the 2nd part of today's FireSWOD!

These men and women know how to work, and they bring it every single time we meet!

They inspire me, not only as their coach, but they push themselves so hard that when I'm feeling beat up and broken, I think of them and continue to push through!

Awesome job today, crew!!!  

Big things are going to happen for us!  Let's just stay the course and continue to grow and improve!

Day 131 of 365: On FIRE!!!

Hopefully y'all aren't sick and tired of me posting/bragging about my FireSWOD crew...

Because I'm about to do it again.  Hahaha. 

Today's session was intense!!!  

We had the tunes CRANKED almost as high as the energy in the gym.

These guys and gals punch in at 10am and bust it for an hour straight, and today that was especially true.  

The name of the game for today's SWOD was several short, sprint-effort SWODs.  I allowed just enough time between for set up and explanation, then we were off to another spicy addition.

Check out some of today's session and then give it go yourself.  I challenge you to bring the same energy and effort that these badasses do.  

See what effect it has on the overall impact of your workout.

 

Day 124 of 365: SPRINT!!!

If you've been following me for a while, you probably have a snapshot of my type of programming.  To put it simply; I train my athletes HARD, HEAVY, and FAST.  

If we aren't moving max effort loads, we are moving sub-max loads as fast as possible -  whether that means for 10x2 or in a sprint effort SWOD like you'll see below.  

The idea behind this training is all about the hormonal response elicited.  High-Intensity work has a huge hormonal response that essentially kick-starts your body to start building more lean mass, burn more fat, and build raw, brutal strength - Exactly what we are looking for, right?!!!

Not to mention, you get the work done and you get to go home.  

You're not living in the gym, hating your life, wondering why you're still the smallest, skinny-fat guy on the floor.

 When you get serious about strength, this is how you need to train!  

Check it out!

 

Day 61 of 365: IF You're Feelin' SPICY...

I've got a special "treat" for you guys today! 

One that will change everything you thought you knew about "training hard".  

What I'm about to share with you will, quite possibly, be one of the hardest, most diabolical methods of training that you'll experience.  It is also one of the most effective methods by which to generate ridiculous power output and receive amazing returns in the areas of speed and conditioning....

all while transforming you into a F*#king MACHINE!!!

If I haven't scared you away, and you're still reading this, this is exactly what you need to add to your training!  

You ready?

BAND-RESISTED SPRINTS

B-R Sprints are a potent exercise that not only deliver on all of the previously mentioned benefits, but they cause a pukie sensation that is unmatched as far as I'm concerned.  The only drills that can come close are steep hill sprints and prowler sprints. 

 These are excellent options if you don't have a "buddy" to dig your ass into the ground.  

With that being said, whatever you do - you MUST start adding this to your training!!!  

Just be sure that you are smart about the volume.  Don't hit this stuff everyday and expect to see massive gains in speed and strength.  You'll most likely wear yourself out and possibly sprint your way straight to the point of overuse injuries.  I recommend getting one good day of sprinting in at least every two weeks.  Some do it more often, but I have found that my athletes work extremely hard on each sprint when it is more spaced out.  And, as you can imagine, max effort output is the name of the game when talking about any form of sprint work, but especially when hitting Band-Resisted Sprints.

Now, the question is: 

"Are you tough enough to do something that you KNOW will suck...BIG TIME?"

If you are, welcome!  

You are one of the few that works under the HARD ROUTINE mentality....and you are my family!  Go Get It!!!

Day 12 of 365: Do YOU Work This Hard?

Day 8 of 365: Let It Be Known...

Red Black Gym is the ELITE strength and conditioning facility in Austin!  The work we do here is not for everyone.  In fact, it is only for the select few that truly commit themselves to achieving an elite level of fitness.  We will bust you up...no doubt about it.  

You will come in mediocre....

You will leave with a mind and body of iron, forged by the work ethic of a champion.  

This is not a place for the masses. 

It is a place designed for one purpose:  

TO BUILD BEASTS! 

Red Black Gym is where Austin's elite firefighters train.