Workout Summary Ready to forge the body of a god? The Titan Strength Cyclops Kettlebell Workout pits your body through a Labour with the Cyclops Kettlebell for a challenge Hercules would be happy to accept. The Titan Strength Cyclops Kettlebell …
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Mach 10 Workout: Warrior Steel Mace Set
The Warrior Steel Mace Set is a rapid fire way to get you shredded in 10 minutes. Try to perform each of the movements with proper form without setting the steel mace down in between movements. Try and …
8 Unconventional Training Essentials for Dummies
Everyone who starts a training regimen always wants to jump into the advanced, “sexy” stuff. Most gym members consider themselves advanced athletes, and then make the mistake of skipping the foundation work and try to walk before …
Monster Mass Double Cyclops Kettlebell Workout
Workout Summary Want to gain MASS? Then you need to lift big. Barbells are not always the answer, besides…who wants to be stuck in a stuffy gym anyway. Now you can gain strength and mass …
4 Exercises to Progress Your Handstand
Summary Handstands require considerable strength in your arms, shoulders and chest. You must be able to lower yourself slowly and in a controlled manner, as well as being able to push yourself back up to a …
Mach 10 Workout: Double Kettlebell Grind
Double kettlebell workouts are tough, but lining double kettlebell exercises one after the other without rest is WAY tougher. Try to perform each of the movements with proper form without setting the weights down in …
SuperHero Chest Workout for the Average Joe
Within the realm of the superhero world, one of the most vital areas that separate the mighty from meek is the chest. We have seen over decades many varieties, methods, periodizations, etc. that have aided …
Workout Motivation: Do Not Wait to Strike
“Do not wait to strike till the iron is hot; but make it hot by striking.” – William Butler Yeats
Top 10 Insane Obstacle Course Workouts
In case you hadn’t noticed, obstacle course races and mud runs like the Spartan, Tough Mudder and Warrior Dash are sweeping the nation. From 20,000 participants in it’s 2010 debut year, the Tough Mudder logged …
How to Fight: Chris Holdsworth Demonstrates a BJJ Takedown
Summary Chris Holdsworth demonstrates a basic Brazilian jiu-jitsu takedown.
Mach 10 Workout: Barbell Superset Blaster
If you only have 10 minutes to get a workout, try out this quick barbell superset blaster! This workout routine combines two movements into a timed superset that will target your entire body and aerobic capacity! Make sure you emphasize …
Fat Shredding Steel Mace Workout
Workout Summary The Fat Shredding Steel Mace Workout is a high intensity fat loss flow built to increase aerobic capacity while improving mobility. By combining these two modalities you are guaranteed to get a full body shred …
Form at a Glance: Double Kettlebell Starting Position
Using double kettlebells is an excellent way to enhance both your conditioning and strength, but first you need to get them moving. The proper way to get them off the grounds involves the key points …
4 Ways to Conquer Beast Kettlebell Exercises
Heavy kettlebells have been around since kettlebells themselves were first conceived, they were first made famous in the heyday of the circus strongmen back in the late 1800’s. Around the turn of the 20th century, …
Rites of Passage: Kettlebell Alternating Double Reverse Lunge
Summary The Alternating Double Rack Reverse Lunge Test is a 2-minute full-body strength endurance test. Men in the Alpha class will need to use double 24kg kettlebells: Amateur men will need to use 20kg kettlebells. …
Defranco Fitness Tips: How to Perform a Box Jump
Summary It is important to incorporate some dynamic movements into your training, whether you are an athlete or a weekend warrior. Performing dynamic movements will increase athleticism which, in turn, will help you move and …
Workout Motivation: A Man’s Heart
“You can’t measure what’s inside a man’s heart.” – Joe Rogan
How to Improve Your Hamstring Stretches with Jim “Smitty” Smith
Summary Jim “Smitty” Smith of Diesel Strength and Conditioning teamed up with the Onnit Academy to show you a quick hack to improve your hamstring stretches. By using resistant bands for stretching you can increase tension on your …
Team Sport Power Workout
Workout Summary The Team Sport Power Workout demands intensive efforts that help to translate to explosive power and acceleration development. The progression is geared towards developing technical aspects of sprinting, jumping, and throwing and then gradually …
3 Lessons from the Kettlebell Sport World Championships
With over 500 competitors representing more than 30 different countries around the world, the IUKL World Championships in Germany was the biggest Kettlebell Sport competition I’ve ever participated in, as well as my first international …
Diagonal Pull Battle Ropes Exercise
Summary The Diagonal Pull is defined by a sharp pull from one hip, up to the mid-line and down to the other hip. It uses a reverse grip on the battle rope with a fixed …
Rainbow Battle Ropes Exercise
Summary The Rainbow Slam introduces a lateral circular motion in a static bilateral stance. It is a great conditioning drill that will introduce the need to resist rotation under dynamic load.
Diagonal Pull Jump Switch Battle Ropes Exercise
Summary The motion of the Diagonal Pull is amped up with a 180 degree jump switch between every repetition in this very dynamic progression.
Windmill From Ground Kettlebell Exercise
Summary The kettlebell windmill from the ground will allow you to not only strengthen your core tremendously, but will help increase your hip flexibility and range of motion. Practice this exercise by progressing from the …
Workout Motivation: Find a Way
“Either I will find a way, or I make one.” – Philip Sydney
Mach 10 Workout: Outdoor Bodyweight Blaster
If you only have 10 minutes to get a workout, try out this quick bodyweight blaster! This workout routine combines three movements into a quick routine that will target your lower body, upper body, and aerobic capacity! …
How to Fight: TJ DIllashaw Teaches the Body Kick Counter
Summary The body kick is one of the most commonly thrown kicks during a MMA match, and a lot of my opponents try and hit the liver using body kicks. With the help of Danny Castillo, I …
Form at a Glance: Battle Ring Suspended Crunch
The Battle Ring Suspended Crunch is an extreme core strength exercise that effectively engages your abdominals while working your shoulders and legs at the same time. Whereas a floor crunch is an isolated core strength …
Defranco Fitness Tips: 5 Steel Mace Exercises to Replace Your Barbell
The Steel Mace is a very challenging and exciting piece of equipment to master. I get a lot of questions from athletes and clients who get intimated by the Steel Mace. If traditional tools are your …
The #1 Thing MMA Fighters & Soccer Moms Have in Common
I believe that strength training is just as important for the everyday person as it is for professional athletes. As a life long athlete myself and having recently begun my life as a personal trainer, I have …
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