Friday Workout -- NTS Fitness Strength Camp

Today's workout was a killer. They did the following nonstop 3 times. Each time through the cycle we decreased the amount of time at each station. The first time through 1 minute, second 55 seconds, third 50 seconds.

1. Jumping Jacks
2. Lunges
3. Push-Ups
4. Reverse Bench
5. Step-Ups
6. Shoulder Press
7. KB Swings
8. Tricep Dips
9. Sit-Ups
10. Treadmill

Afterwards, the guys stretched and went home, exhausted. Until next time. . . .

Wed. Workout - NTS Fitness Strength Camp

We took a week off because of the passing of my mom. Today was there first day back in camp. They said it felt like the very first day - tough workout. This is what they did:

1A. Tire Flips - x 4
1B. Recline Rows - x 4
1C. Clean & Press - x 4
1D. Ball Slams - x 4
1E. Split Jump Squats - x 4

They performed each exercise for 40 seconds and then moved on to the next exercise, for four sets.

They then finished with chain push ups, similar to the ones seen in the video below. It was good to have the boys back in camp.

In Loving Memory

My mom passed away this evening after a courageous battle with pancreatic cancer. She has been a perfect example to me of compassion and strength. She will be truely missed.

Monday - NTS Fitness Strength Camp

No Camp this morning because of President's Day. We'll kick it into high gear this Wednesday.

Friday Workout - NTS Fitness Strength Camp

Today we evaluated the guys again to see if they have improved since taking the baseline test a month ago. We checked their weight, 1 mile time, max push ups in two minutes and max sit-ups in two minutes. At the end, we discussed ways they can continue to improve.

Avoiding Shoulder Problems

Approximately one year ago, I suffered an injury to my right shoulder. At the time, I was pushing myself too hard, with little or no rehab or deloading. When I hurt my shoulder, I went to the doctor. He said I likely had a partially torn bicep tendon. He prescribed anti-inflammatories and suggested cortisone injections. I took the pills and a couple days off. My shoulder continued to ache. I couldn't even sleep on my right side. I decided at that point that I needed to do something, or I might have to give up something I love.

I took some time off. That was really difficult because I love to lift weights. But I knew I needed too. I also began doing exercises to rehab my shoulder.

Below are two videos of exercises that I use. I recommend that you use these exercises regularly to avoid or rehab shoulder injuries.





Also, check out this link to DeFranco's website: http://www.defrancostraining.com/ask_joe/archives/ask_joe_08-12-05.htm

Wed Workout -- NTS Fitness Strength Camp

Today we decided to do something different. Instead of having a typical workout, I had the guys max-out on squat and bench. It was fun. I can see that the guys are getting stronger.

Monday Workout - NTS Fitness Strength Camp

On Monday, we did the following:

1A. Bench - 4 x 10
1B. DB Squats - 4 x 10

2A. Step Ups - 4 x 10
2B. Front Raises - 4 x 10

3A. Partner Curls
3B. Tricep Death - 3 x 15

The guys loved the Tricep Death exercise. I got it from Joe DeFranco. Check out: http://www.defrancostraining.com/index.php.

Friday Workout - NTS Fitness Strength Camp

Some of the guys were pretty sore from Wednesday's workout. I think the single-leg squats are to blame (or praise). This is what they did today:

TABATA:

1. Squats

2. Push-Ups

3. Sit-Ups

4. Planks to Push-Ups - 3 x 40 sec.

Before the workout we talked about supplements and how most of the stuff out there is a waste of money. My opinion is that the most important supplements are a good multivitamin, fish oil, and protein. If you are looking to gain strength and size, add creatine.

Inspiration

I love this story. I love this kid's passion. Check it out!

Wed. Workout - NTS Fitness Strength Camp

This morning went well. Everyone showed, although one guy still wasn't 100%. They did the following workout:

1A. Single-leg Squats - 4 x 10
1B. Bench Press - 4 x 10
1C. Box Jumps - 4 x 20
1D. Tricep Dips - 4 x 10
1E. Mountain Climbers - 4 x 20

After they did the above circuit, we decided to have some fun. The guys competed in a sandbag race and rope pull. They had to pick up and move a 25 lb, 40 lb, and 80 lb sandbag, one at a time, and then rope pull a approx. 250 lb tire sled. They had a blast. I continue to be impressed.

Be Careful How You Train

Stability balls can be used in a variety of ways in your training program. The "genius" in this video demonstrates an incorrect use. The idiot had it coming.


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Obesity Virus?

I know I've already posted once today. But I saw this article and I couldn't help myself. What a load of crap! Do you want to lose weight? Exercise, watch your calories, eat 6 balanced meals everyday, and get plenty of rest. Or, you could blame your obesity on a "virus".

Check out the article.

http://www.foxnews.com/story/0,2933,482788,00.html

What do you think?

Mon. Workout - NTS Fitness Strength Camp

Two didn't show up today for camp because they are sick. The three that did show were given a treat.

1A. Burpees - 4 x 15
1B. Reverse Lunges - 4 x 10

2A. One Hand Elevated Push Ups - 4 x 10
2B. Reverse Bench - 4 x 10
2C. Kettlebell Swings - 4 x 10
2D. Shoulder Press - 4 x 10
2E. Ball Slams - 4 x 10

3. Tire Wars - x 3

4. Leg Raises (from ab straps)

I have found that burpees are often the most hated exercise, but they provide some of the greatest benefit. For that reason, they are a staple in my Camp.

Check back soon. I will be posting a few pictures of Camp tonight or tomorrow.