The Dream



The other night on Facebook I shared the story of the woman I was to spend forever with, ripped away from injuries by a drunk driver.

It had a WAY bigger impact than I ever could of expected. Dozens of friends said the story made their night or reminded them to live every single day instead of just survive.

There’s not many things in life that we should fear.

I think one thing that no one wants, is to die feeling incomplete or unfinished.

For the last several years I’ve worked hard on getting the stuff in my head into public forums so it’s not lost in there.

I think between the right players in the industry, my notes, training history with clients, teaching other trainers, combined with the future of technology, I think much of this equation can be solved or close to it.

The last few months I’ve sort of hinted at “The Dream” of a performance center, but this will be like no other.

After all the feedback of sharing Amber’s story, I realize it’s time to release the beast on this and share my dream.

I’m not even sure how to get this idea out of my head, so hold on for the ride, it needs to get out there and start benefiting instead of laying dormant in my head until everything in the business plan falls together.

Firefighters, law enforcement, military, athletes should be some of the best trained in the world right?

Generally no. Most their training sucks, except possibly the technical side of the fire service and some athletes. Physically training is typically sub par across the fields.

There’s a few civilian trainers on the physical side that are doing a decent job, but lacking having performed the job, they miss the intricacies that need to happen in full spectrum training.

A police officer in a fight needs to control breathing to match the fight so during a pause he can get the information out on the radio clearly, quickly and distinct. Winning ten 2min fights because you have excellent conditioning doesn’t compare to winning one 2 min fight and having support on site before it’s back to scraping with the suspect.

A military gunner, on a truck platform. Pretty simple, dude says he sits for 12-14 hours in the turret and waits to terminate threats. Sounds like an easy training plan of mobility and such.

The answer if you’ve done the job is more complex. You need a very high level of rotational power to move several hundred pounds of turret. Possible against an extreme incline, if it becomes a manual turret. You need explosive pulling power and mass to charge a weapon system with only your dominate hand if your dominate gets taken out of the fight. During training, can you associate and disassociate physical and mental actions? Can you switch tasks instantly?

These go beyond the physical realm and start entering into full spectrum training. You have to have working knowledge of the job skills to apply them.

This is one of the main solutions a specific performance center can provide and ensure that training is ‘consistent across categories’. The breathing techniques during fighting are cued the same during exercise. Exercise postures have the same names as shooting platform names.

Let’s look at another problem. Your average police officer or military personnel get hands on skill time at a volume that would shock most America. We’re talking shooting 40 rounds a year when weekly training is considered the minimum to maintain a high level of proficiency. We do want them to maintain a high level of proficiency, not mediocre, right?

Live fire training isn’t always optimal from a financial and logistics standpoint, but what if you still trained skills daily? Maybe it’s gun skills, maybe working the radio, maybe medical, maybe fighting with improvised weapons. The point is frequent high quality training.

Look at an athlete’s schedule. 80% is skill training. 80%!! 40 rounds a year is no where near 80% of roughly 50 training weeks a year.

The next solution. Work your skills prior to strength and conditioning. Freaking genius right…..well it’s what athletes do, so ya, it probably works.

Combine consistency across categories with high-level technical skill and world class strength and conditioning and you have a pretty good package.

But being daily training, there’s only room for less than 90-120min to get ALL of it in.

What about the young kid who just became an infantry team leader? Has anyone ever taught him how to move efficiently with his weapon system and engage target rapidly, accurately and still get positive identification on hostile vs friendly targets? The training may happen at some point, but chances are it won’t be very good, taught by people that may or may not have used the technique in a real fight. What he needs is the best training possible with refined techniques from the last decade of war and test his skills in a challenging environment. Does he know where to go? What instructors are legit and which are completely bogus? Can he afford it? Does he have the equipment necessary?  Does he even know he needs the training in the first place?

We’ll come back to this.

Let’s look at modern society.

Most ‘men’ these days are boys in an adult body and are straight up pussies, both physically and mentally. For this exercise we won’t get into the female side as that’s a whole other series.

This is the applicant pool for our first responder and military career fields.

Most of them have shitty ethics, no morals, no standards, no personal core values that define who they are and what they believe in etc.

But it’s not their fault.

For a young man growing up today, who are his role models?

Who’s there to say ‘hey, this is your responsibility in the world’?

Who guides them through the lessons of life and let’s them learn from making mistakes by giving them wisdom?

When they get into one of the above career fields, what leadership is there to guide them in proper decision making? Most the true leaders have disappeared in the past few decades and in the military, there’s almost none left after over a decade of fighting. We have a service being led by those that were never properly led.

What if you had a place FILLED with old school leaders, warriors, fighters and real men that can guide these future leaders down ‘The Path’ that encompasses both the technical needs and life lessons?

THAT is what will make a performance center unique.

A place of leadership and mentorship guiding and coaching through the learning process. A place where hanging out as a young high school athlete, you may be surrounded by a special forces guy with 10 years of fighting, a SWAT cop, a 20 year firefighter and a powerlifter that can take the lessons of the gym and apply it to life. What if the kid that can’t afford a course has sponsors on hand to get him what he needs to complete a course and train his team?

What kind of culture would this create? What impact could this have on the local community? Could it help push this revolution of men everywhere trying to be men again?

The ladies may not see it, but there has been a massive wave of guys everywhere wanting to get back to the roots of being a warrior. Not for fighting or macho crap, but as a lifestyle of doing what instinctually comes naturally to us. Protecting the innocent. Having honor. Being a productive member of society that can lead and show the way.

Taking a slight detour.

What can athletics provide a young athlete in the future?

A study done by School of the Mines here in Colorado, surveyed graduates a decade later and compared the average income of the athletes vs non-athletes.

The athletes averaged $10,000 per year more than non-athletes or roughly 20% more.

What about the kid that learns proper lifting technique in high school and 20 years later when he decides to get back into shape, he knows how to intelligently train instead of destroy himself and never come back.

What you do in the gym is a reflection of who you are in life.

Do you show up to your ‘appointments’ on time and all the time?

Can you push past your limits?

Are you scared to work hard?

Do you make excuses on why you can’t train today?

Do you trust the process and do the work or do you think you can outsmart your body and get punched right back?

A personality can be forged with iron, blood and sweat….tears are not for the gym, no exceptions.

THIS is the dream of a facility that builds character in young athletes, guides young leaders and creates a better community for it.

This is MY dream. It’s not everyone’s, but I believe this is where I can have the greatest impact.

I can’t do it on my own. But now it’s out of my head, time for those that find this to be their calling to step up and start building this culture.

Together we can make a dramatic impact.

Let’s roll…..

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The Future of Fitness (2020-2025)

The future. Like Bedros does annually, I’ve seen some things that give a good projection of the next 5-10 years.

2019-2024: Quantified Self data metrics will dominate the gym scene.


All this could be running through a combination of smart devices

Before we get into specifics, let’s review the general future.

Ray Kurzweil has predicted by 2029, that we will have a functioning human brain replica and by then the Singularity Horizon will begin it’s trend of integrating human and technology into one.

On the business front, google glass and contact variations will allow consumers to walk into a store and know EXACTLY who has the cheapest item just by looking at it, all the items data will pop up on say a pair of pants.

This will create a culture that shops based on metrics and service only. If your service sucks and you have a medium price point, you’ll be out of business.

This is how gyms come into play.

Testimonials as we know them will be ignored. They must have an emotional story or be Quantified Self metrics based.

Marketing must focus on your culture and service, all the other stuff won’t matter. Fancy before and afters? That’s cute, what’s your average data? Unless your average is top tier, those before and afters will mean nothing in this future metrics based cultures.

Most programs will be effective….which leaves someone’s choice of gyms or programs to what they like and who they like to train with, not how much hyperbole they can toss out in marketing.

On the flip side, someone making a bad review of your business without the metrics to back it up will also be cast aside.

Instead of marketing what someone ‘could’ achieve, our job will be showing our averages along with education on what metrics actually mean.

There will be a small size of the population that is either in the late majority or the laggers that won’t get to this point until mid to late 2020’s.

Those customers and businesses will be the same that still use a phone book now. Don’t be in this group. Think Planet Fitness crowd. Those that are have bought in so heavily to the mantra of the gyms marketing, they know damn well, they’re not doing much productive, but don’t care.

Another portion of the late majority will initially refuse to accept numbers as a whole and will continue to go do Zumba or Curves or whatever it is they do now. They will turn just as cell phone users have eventually.

There will be a cultural readjustment towards the mid 2020’s. As data is averaged, realistic expectations will be shown. People will not like them and businesses will hate not being as special as they had promoted prior.

Summary: most of what we do by supporting culture, service and training environment won’t change.

Mass customization in training (also imagine how this will impact the supplementation industry) will be standard. Our job will be teaching and demonstrating exercises (their sensors will correct technique based on biomechanics) and supporting the environment that your niche enjoys training in.

As new technology comes along, dig into it and know where it fits. Eventually they’ll all be collated into smart devices and our job will be educating what those metrics mean….until the software takes that out (roughly 2030-2035).

Yes I’m a geek….

Edit to add:

Hardware is out, software is in.

Small example, a fitness chain Orange Theory Fitness had invested the Polar Group X system that runs roughly $4,000-$5,500 each plus PC to run it (it wouldn’t run on a Mac). This made a higher barrier of entry for competitors. It was also their primary selling point differentiating them from other competitors. Before the local chain was even officially open, the software became a free app for iPad’s…..oooooppppssss. Now their primary selling point and business model was completely extinct, literally just in the time they were building out the facility.

Remember in the future everyone will have access to the same technology at some point. Use that technology better and create an environment people like to train in.

Currently the only pieces of hardware we can recommend is a Polar H7 transmitter, Garmin Tactix if military/LEO and keep your eye out on the progression of Google Glass/Recon Instruments type heads up displays, but wait for the price point to drop and become more mainstream.

Posted in Careers, Fitness Revolution, Red White and Blue Fitness, The Gym by .

Equipment Hot List

Our latest equipment fund drive, got us just under $200 for some new equipment!

So here are some options. 1/2 of the vote goes to the total membership and 1/2 to the winners of the Zero Pound Challenge. After taking both into consideration we’ll make the best investment for the gym.

Some general guidelines, if it’s not an ‘extra’, we need a minimum of 2 for it to truly be programmed into training outside of personal training. So keep that in mind. Also we can combine many smaller items instead of getting just getting one big one.

  • Sandbag. You’ve seen them before, but here’s a review of capabilities.

  • Trap Bar. We’ve got one already. 2 would help with more heavy strength training in bootcamp.

  • War hammer. Allows you to go to town on sledge swings without the sledge bouncing off in all funky angles, along with be loadable, so you can change the weight.

  • Reversa Sled. I really like this sled because you never have to flip it around, resulting in less wear an tear on both the surface and the sled itself.


  • Carpet Sled. This sled allows use on indoor surfaces (like the mats)

  • Wood Gym Rings. Similar to what we already have, but the wood has a much better grip, holds chalk better, deals with sweaty hands and flat out just looks and feels better.


  • Wood Paralettes. Cool stuff, watch below.

  • Cross Speed Jump Rope. Same quality and speed as the $50 ones for almost half the price, so we can get several.

  • Airex Pad. These are NOT cheap and only serve ONE purpose, see below.

  • Sandbag rolls. Fun to play with…..need at least 2 to program in Bootcamp.

  • Sandbells. Another fun one.

  • Precision Kettlebells. You’ve seen the 2 new ones, a 10kg or 14kg would be a good gap filler for many of you.

  • Clubbells. We have a few but for most, they’re a bit heavy. LOTS of cool stuff we can do with them.


Pick your favorites and let the Christmas begin!

Posted in Bootcamp, Red White and Blue Fitness by .

What Supplements Do I Use?

I get asked all the time what supplements I use on a regular basis. Some think I use nothing. Some think I use some advanced protocols.

The answer is yes… matter what it is there is NOTHING I take day in, day out every day week in week out. My supplement plan is need specific and periodized to match my training and need.

I won’t have the space to explain all science behind why and timing, but if you have specific questions, feel free to ask on the Facebook Fan Page.

This list is what I currently use in the current training phase along with a few others that are very common in my training cycles.

Upon waking:
Brush my teeth with OraMD instead of toothpaste
Enzyme’s by Mike Mahler, they must be taken on an empty stomach with no food within 60-120minutes, so this is pretty much the only time of day it works.

I’m at the gym most mornings, so my breakfast is a quick meal replacement. Currently I’m using Shawn Phillips Full Strength…’s marketed for Men, ladies just take half the dose, there is NOTHING male specific in the formula, Shawn just likes to help that specific market.

There’s very few proteins I digest well. Unfortunately Shawn’s is not one that works the best with my stomach, but nothing too bad.

Over the years I’ve tried dozens of different protein brands and types (except soy, that’s just asking for cancer and health problems). The one that’s given me the best digestibility is Biotest Metabolic Drive.

Pre and Intra (during) training, I use Power Shot (now known as Recovery Shot) on ONLY the highest intensity training days. This contains no stimulants, nor do I recommend stimulants to include caffeine pre-training except by very rare exception.

Halfway through the training session, I start drinking Biotest Surge Recovery. Usually I get about half of it down by the end of training and finish the rest post-training. I DO NOT recommend this for fat loss. You’re much better off with BCAA’s.

I’m about to try using Whey Natural USA in replacement of the Surge. If I tolerate it well, I’ll recommend this for fat loss as it has all the BCAA’s and EFA’s you’ll need. PERFECT for INTRA-Training nutrition.

After training, if I haven’t already finished my intra-training drink, I’ll finish this. Other than this and BCAA’s, there’s not a huge benefit to any other supplement contrary to the supplement company claims. Eat a regular meal within an hour.

Other cool stuff throughout the day:
LivOn Labs has a LipoSomal Vitamin C that delivers 60x the absorption of Vitamin C than an IV drip! So basically you have get the equivalent of 60grams through IV in a small 1gram dose. Cold coming on? Hit this up throughout the winter along with other recovery modules and chances of you getting sick are virtually zero. Oh and it’s about $1 a day :)

During hard training cycles, I’ll toss in creatine daily, preferably I start that 3-4 weeks prior to the hard phase beginning. The micronized German creatine that’s about $12 for 100 servings is the MOST you should every pay for creatine. Rest is either junk or filled with junk, don’t bother with it.

Also during hard conditioning/glycolytic centric phases, I’ll toss in Beta Alanine. Both this and creatine, I just toss into the intra-training mix. The research is still out on exact dosing guidelines for Beta Alanine, so it’s hard to recommend it currently.

Fish oil. Again, never use the same stuff too often or every day applies to fish oil. I use a combination of Biotest Flameout and FA3 and alternate with Faster, Stronger Healthier’s liquid fish oil with Vit D. Keep these in the fridge and high dose on hard training days, eat fish 2x/week and don’t worry about the rest. Some very specific fat loss goals will require very high doses initially.

Magnesium before bed. I use Mike Mahler’s Recovery Oil.

That’s it…
No crazy crap, no silly shakes all day, no unresearched junk. Everything in my supplement plan revolves around the training session, recovery from it and hormonal support as needed. That’s it. Nothing else is really needed except for very specific goals. Remove the Recovery Shot from the equation and you’re looking at less than $5/day at the extreme high end, keeping in mind most are used only on super hard training days, helps keep it economical.

Keep in mind, these are for MY goals. Your supplement plan may be completely different or very similar. Just remember if your nutrition isn’t locked in eating the 47 healthiest foods, getting protein every few hours, vegetables every meal, carbs within 2 hours of training only, lots of water, healthy fats to include saturated fats daily, all 90% of the time…..supplements will do

If you found this useful and have any questions at all, feel free to ask me in training or reply to this email…..but if you expect a recommendation, have a 2 week log of EVERYTHING you’ve eaten or drank. Yes that includes the Tic-Tac earlier and the mint from the bank yesterday.

If you check the links for BioTrust and Prograde below, they’ll provide many things for 85% of the population and a good one stop shop. And you’ll be supporting the gym if you get something through our links. It’s not much, but every little bit helps us get better equipment and technology.

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Top 47 Healthiest Foods

What are the healthiest foods to include in your diet?

Well here’s the Top 47 that I’ve compiled and cross referenced from a standpoint of maximum nutritional value, acid/base balance, heart health, cancer prevention, the Paleo Diet, The Mediterranean Diet and overall good health and performance.I get asked ALL the time about different foods. Just keep in mind our Big Rocks/Little Rocks analogy. It’s more important to be eating foods without a label, than those with. These are just the best 47 options. If you include as many of these as possible (90%+) into your diet, you’ll have your Big Rocks for nutrition covered and never have a need to EVER ask about foods again…..even though I know it will happen.

Here’s the list!


  1. Salmon
  2. Lamb
  3. Chicken- Organic Pastured ONLY
  4. Turkey
  5. Duck
  6. Elk
  7. Venison
  8. Goat
  9. Other Game Meats
  10. Goose
  11. Halibut
  12. Mahi Mahi
  13. Rabbit
  14. Red Snapper
  15. Sardines
  16. Tuna/Ahi Tuna
  17. Veal


  1. Artichoke
  2. Asparagus
  3. Broccoli
  4. Cabbage
  5. Carrots
  6. Cauliflower
  7. Celery- Organic ONLY
  8. Cucumber
  9. Kale- Organic ONLY
  10. Lettuce- Organic ONLY
  11. Mushrooms
  12. Onions
  13. Radish
  14. Spinach- Organic ONLY
  15. Watercress
  16. Zucchini


  1. Apples- Organic ONLY
  2. Apricot
  3. Banana
  4. Cherries
  5. Grapes- Organic ONLY
  6. Kiwi
  7. Peaches- Organic ONLY
  8. Pear
  9. Pineapple
  10. Raisins
  11. Strawberries- Organic ONLY


  1. Avocado
  2. Olive Oil- Cold Pressed ONLY
  3. Coconut Oil

Don’t see your favorite foods on there? Life isn’t fair, deal with it….but 10% of the time, you can include the foods you enjoy without very many repercussions, unless your nutrigenetics indicate otherwise.

It’s up to you to explore and discover which foods are not good for you, regardless of whether they’re on the “good list” or not. There’s no such thing as a good or bad food only good and bad amounts and timing. If Peaches give you indigestion for example, don’t eat them!

Posted in Fat Loss, Nutrition by .

Intern Selection

Do You Have What It Takes?


Think you’re ready for a career in the fitness industry?


“Men Wanted for hazardous journey. Small wages, bitter cold, long months of darkness, constant danger. Safe return doubtful. Honor and recognition in case of success”- Ernest Shackleton 1900 advert for Antarctic expedition


Students wanted for greatest industry in the world. Dark cold days of long early morning hours…..Then more hours in the evening. No to little pay, long months of hunger and little sleep. Success unlikely, second highest failing business industry in the US. Honor and recognition in case of success- What your fitness certification should of told you


Who is Red White and Blue Fitness?

We have been an industry leader training the first responder and military markets since 2003, well before ‘Tactical Fitness” was a cool buzzword. In 2010, we opened our Colorado Springs gym for general population fat loss and athletes. This is where you come in…


Internship Selection


Use your resources and figure it out….your test begins NOW


Drop off your resume in person at the gym on a Mon Wed or Fri between 523am and 528am. Email prior to notify which day you will be stopping in. NOTE: Our coaches will be setting up training and will not be able to have a discussion or answer questions at this time, but do ensure it is in the hands of one of our coaches.

Selections are currently done quarterly(Jan, Apr, Jul, Oct), you will be contacted for a follow up phone call to schedule your test day.


Who is this NOT for:

  • 90% that read this
  • Entitled little brats
  • Those with only some mental toughness
  • Those with only average level of work ethic
  • The unadaptable


Who this IS for

  • Those looking to intern with a premiere gym in Colorado
  • Those looking to enter our apprenticeship program for future employment
  • Those looking to find out where their readiness for the fitness industry is at
  • Those looking for a challenge
  • Those with the HIGHEST level of work ethic
  • Those with the HIGHEST level of mental fortitude and adaptability


It is HIGHLY recommended you have read or listened on audiobook Delivering Happiness and have a basic understanding of New Rules of Lifting for Life. Both WILL be required reading if you pass the selection process and will help further your career.

A certification is not necessary prior but you will have have standards to meet weekly after passing the selection process and will be required to achieve one of two certifications we recommend within 90 days if you’ve made it that far.



The Future

Your test has already begun. Will you be a part of the top 1% in the training industry in 10 years or will you have quit within the first 18 months like the national average trainer has. This selection process is a very good predictor. Even if you don’t have any desire to be a part of our team, challenge yourself, see where your at and where you’re headed.


Come find out if you have what it takes




Posted in Careers by .

Combat Hierarchy

Combat Hierarchy….something I whipped up just now. Just a basic outline, not complete. This can transfer to civilian or law enforcement as well, just remove what you don’t have access to….in the Zombie Apocalypse you might ;)

These should be trained simultaneously but with an emphasis from the bottom up. Build the fighter to deal with no tools or friends and they’re be a rock star when they have those.

Strategy: Break the opponent down to the ground (either by short circuiting/shutting off electricity/pyschology or breaking down structure) in the most efficient manner possible and finish the fight with lethal or less lethal options

Strategic targeting:
-Lethal and Non-Lethal fires and effects

-Artillery/Mortars for various uses
-CAS/UAV assets
-QRF/Adjacent units/Support

Team Tactics:
-Take all the below and now mesh with a team

Include light and laser tactics

Crew Serve Weapons/Demo:
-Machine guns

<25M CQB missions or PSD/Vehicle ops
0-300M Rifleman
300-500M SDM
500-800M Basic Sniper/7.62+ platforms
800M+ Sniper

-Target Engagement

-Emergency Transition
-Situational Transitions (Clear a closet, shield guy, specific missions, etc)
-Fight to the next level above
-CCW/Patrol officer

Improvised Weapons:
-Can the techniques fit into any of the categories below?
-Do you know how to use random items in an efficient manner?
-Every day with your team, select an item in the room and see how many ways that item have be weaponized or used as a weapon as is. there’s not a single item on the planet that can’t be used as a weapon. Even a ton of feathers is still 2,000 pounds and will crush you

Less Lethal Options:
-Mission/Department Specific tools

Impact Weapons:
-Stick/Baton/ASP/Improvised weapon techniques
-Pikal/Striking techniques with say a closed ASP or flashlight, again reference improvised weapons

-Assists in breaking the opponent down (such as cutting structure on the lower limbs)
-Naked Warrior with a ‘Bonus’ (punch with a blade, lever with blade contact, hooking, etc)
I like to think of it from the combative aspect as:
Primary: Fuck Off knife, something center line on your kit or belt, easily accessed by either hand, preferably not obvious, that will come straight out and into a strike bringing the aggressor to the ground in an efficient manner and used for nothing else but that role
Alternate: Your every day blade that will probably be already in a pocket whether in uniform or not
Contingent: Small specialty blades like a Hide Away Knife, Clinch Pick and such
Emergency or readily accessible/already in hand: Swords, tomahawks, tools, etc

Naked Warrior:
-Movement/Strength and Conditioning
*Relaxation/Mushin/No Mind

Posted in Military, MMA/Combatives by .

Training Quality Over Quantity

For the past 18 months at Fit Body Bootcamp, we integrated the Functional Movement Systems philosophies into our program design.  Our beliefs and methodologies have been based around these training systems for quite some time, and have been using the FMS baseline screening system for classifying if someone is able to safely enter our program to get the results they are looking for.  Integrating this system into our large group format program design has been nothing short of amazing.  Our team at Fit Body Bootcamp here really believes that this form of screening and standardizing movement is essential for safe, timely, effective results.

In order to better understand the premise of where these beliefs stem from, let’s take a look at some of the rules that Functional Movement Systems are based around.

  • Pain should not be present while performing basic bodyweight movement patterns.  If there is pain associated with these basic movement patterns, movement patterns will be compromised and substantially increase the likelihood for developing further injury to the site of pain.  Also, this could lead to a secondary injury from the body compensating to avoid the pain or restricted movement.
  • Having multiple limitations within several basic movement patterns, even if they’re pain free, can create compensations and general weaknesses that may lead to a greater likelihood of injury.
  • Basic unilateral movement patterns should be symmetrical on both right and left sides of the body.
  • Fundamental and basic movement patterning should precede performance related activities.
  • Basic before Complex, Stable before Unstable

Foundational movement patterns need to be assessed before we can create a program designed to fit each individuals needs.  Our goal at Fit Body Bootcamp is to provide the best personal training services in Colorado Springs.  Using the Functional Movement Screening Systems, we were able to establish a solid baseline screening system to better help manage and prevent injury to the musculoskeletal system.  Also by establishing a baseline scoring criteria, we will be able to monitor and track progress to ensure that the right program is being implemented.

All of this screening, assessing, and implementing the right mix of corrective exercises into the programs are going to help keep our clientele safer and healthier for long periods of time.  We realize that injuries are going to happen.  However, it’s our job to reduce the likelihood of injury.  After all, if someone gets injured during training, their outlook and thought processes about exercise can be compromised for the rest of their lives.  Exercise should be enjoyable…Exercise should be well thought out and serve a purpose…Exercise should help you meet and exceed your goals…Exercise should help improve movement patterns and make daily activities more enjoyable.

This training philosophy is the foundation of our personal training and boot camp program design at Fit Body Bootcamp.  We’ve had multiple questions about exercises being “red lighted.”  The reason for taking certain exercises out of your program all stem back to these five rules.  It’s our job to get results and keep you injury free.  It’s all about the quality of the movement, not the quantity.

Posted in Bootcamp, Training by .

Warning!! Overload!!

“For wrestlers, mental /psychological recovery is so important because too many wrestlers peak mid way through high school and never continue wrestling after high school or as seniors. Long term progress means everything regarding young athletes. This is why I never train them more than 3 x week. If we train a 4th time it is usually a day devoted to various form and agility drills and stretching.

As I mentioned before, the Russian conjugate and concurrent methods are great. The constant variety strains the CNS to a lesser extent and helps them avoid burn out. One thing I learned from Coach Ethan Reeve was to purposely make some work outs easy, allowing the athlete to go home still wanting to do more. This gives them that extra recovery and keeps them returning stronger. This is also where wrestlers and young athletes in general want to do more because they don’t understand how beneficial this is for them to actually do less during certain workouts. If I would have known this back when I was a kid I would have reduced my injuries greatly, many of which were overuse injuries!

With out doubt though, there are many tough workouts that challenge my athletes physically & mentally. If a workout was very taxing one day, the next workout I will make sure to taper the intensity level. We also taper our training before the season and in season. The volume, intensity & time are lowered during these times to keep the athlete healthy and in a state of peak performance as often as possible.”

-Zach Even-esh

Strength and Conditioning Interrogations

Alwyn Cosgrove 2006

From Chad Waterbury’s work we can use speed of movement as our gauge. When your speed slows, end the set.

Posted in Conditioning, Strength, Training by .


Technical Progressions and Sophistication of Exercises


Olympic Lifts

Technical sophistication. These olympic lifts seem cool, but aren’t they dangerous? No. Not when progressed properly and the actual lifts are coached. They are actually one of the safest sports injury wise. Safer than general lifting weights. There are over use injuries, but you are getting them, you are probably working with some world class coaches that will help negate them.

These are just the way I like to progress things. Taking somebody with no experience to technical lift. Some people may be able to skip and progress in a matter of hours. Others may take years. Find yourself an USAW Club Coach to teach you proper mechanics when you get to the dowel rod phase. They are much more common than you would think(I’m one) and your football coach in high school most likely taught you incorrectly.

-Deadlift and it’s progressive variations(bodyweight, sandbag, kettlebell/dumbbell, etc)
-High pulls with various implements(bar, med balls, kettlebells, sandbags, etc)
-Kettlebell swings, this teaches the hip drive while using the arms as only attachments and not doing any of the work.
-Overhead throws, these teach 75% of what an olympic lift is. Taking something off the ground and getting triple extension(ankles, kness, hips) Use various implements and odd objects.
-Kettlebell and sandbag clean and presses. Find a good kettlebell coach to show you these and you’ll be very close to having the technical mastery needed for O-lifts.
-Dowel and PVC O-lift skills practice. I like to use this as a warmup prior to lower body work. Muscle snatches are excellent for warming up the shoulders prior to grappling or upper body work.
-At this point you should get a coach to analyze form, at a minimum send a video in to a coach if you don’t have one near by. Don’t go past this point without professional coaching unless you can promise to never ever blame a single injury on olympic weightlifting. I love the sport and it is extremely safe, but there are millions of douches giving it a bad rap when they have never even bothered to take one hour out of their life to have someone teach them properly.

As a side note the actual bar lifts have only two advantages over other implements. Heavier weights and increased coordination skills. For the majority of people the kettlebell/sandbag and odd object(logs, kegs, etc) lifts will be enough. I view the actual olympic lifts as the very end goal after years of skills sophistication or as a hobby sport.


Refer to Pull-up Strength 2.0 for full progressions and video’s

The following learning progressions may apply to both categories depending on your current level.

Strength based-

  • Start with negatives- slowly lowering yourself as described in the original article,beware eccentrics will cause more muscle soreness

  • Progress to mixed grip- one palm facing you, one facing away, switch hands between sets

  • Then chins- palms facing you

  • Pull-ups- palms facing away 

  • Finally weighted versions of all the above

  • You may also use a band of partner to assist on any of the unweighted progressions.

Conditioning based-

  • Jumping pull-ups- jump up, then lower yourself under control, but not slow like the strength based negatives. These are an excellent conditioner at any level if done with a good speed

  • Mixed grip kipping- Same as strength based but this time use a kip to get a rhythm and speed

  • Chin grip kipping- Same as strength based but this time use a kip to get a rhythm and speed

  • Full kipping pull ups- Same as strength based but this time use a kip to get a rhythm and speed

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