Kick Some Ass with the 30-60-90 Contest! 12/16/2011
Hey guys, thanks and welcome to everyone who has signed up for the Email newsletter. Each week I plan on putting out real world information and examples that can help you get to where you want to go! The 30 - 60 - 90 contest is launching so start training! I got this idea from my man back in New Jersey Zach-Even Esh. He uses this with the wrestlers that he trains. After looking at it closer, it fits in perfect with guys of all ages who are trying to get into better shape. Before we take a look, lets put the excuses aside.... Excuses the 30-60-90 crushes: 1. I don't have a gym membership. Sorry, all you need is your body and a pull-up bar. (You can find these for 20 bucks at Target these days.) 2. I don't have the time. Sorry, all you need is 5 to 30 minutes a few times a week to work on the 30-60-90 challenge. 3. No weights involved? Won't I lose size and strength? Sorry again...I have found that most people concerned with losing size or strength spend too much time in the gym, and are so over-trained that a 4 to 8 week break from the weights incorporating the 30-60-90 challenge will create new conditioning and growth. So that when they decide to return to the heavy iron, they will be stronger and just as big (or bigger) than when they left... OK...what is this 30 - 60 - 90? Simple yet powerful, and everyone can do it. 30 Pull-ups, 60 Push-ups, 90 squats Performed in a row...using as many sets as it takes....and it is based on time..... Whether it takes you 3 sets or 50 sets, the 30-60-90 is unique in that it is you against the clock. I have organized it into 3 categories: Beginners or de-conditioned: 15 - 30 - 45 Intermediate: 30 - 60 - 90 Advanced 30 - 60 - 90 with added resistance Everyone passes through each phase. Once you can perform the Beginner routine in 3 sets (15 pullups, 30 pushups, 45 squats without rest), you advance to the Intermediate phase. Remember this is YOU versus the clock. Are you ready to get started? I will begin filming my quest to conquer the 30 - 60 - 90 very soon, and will post the program that I will be using to train for it. ARE YOU READY???? Add Comment  By: Jimmy Smith, CSCS It’s 8:45 AM. The dew is still on the ground. Sweat pours from your face and stings your eyes. You hear huffing and puffing all around you. You look up and see 40 yards of open field waiting for you to conquer. You hear the whistle and let out a primordial scream. You take off and it feels like your legs are on fire and your lungs are going to burst out of your chest. You collapse as you cross the finish line. Chest heaving, legs shaking, you make it over to where your team is gathered and you take a knee. It is the end of the first practice of two-a-day #1. For many of us this was what high school was all about. Sprints and lifting, sprints and lifting and some practice thrown in there as well. As hard as it was, you were jacked and ripped. Then life hit you. You maybe strong, but you have a little extra layer of “person” on you. Fret not, because below we are going to show you how to get back to that phase. We are going to show you how to get ripped. 1. Intervals: Intervals involve spurts of work followed by periods of rest. The intensity can vary, but the concept is still the same, work and rest. The work/rest ratio should be tailored to the type of sport you are participating in, but for general fitness, I would recommend 30s of sprinting followed by 30s of rest. Interval training can be done on a elliptical machine, a bike, a treadmill, or even a track in the form of Fartlek runs. Intervals are like a blow torch to your metabolism. They will keep it elevated long after you step off the track and your net caloric expenditure will be much greater than low intensity steady state cardio. 2. Lets face it; if you have a Prowler you know how kick ass it is in terms of conditioning. However, if you don’t have one, you can still get into sick shape. If you have a sled or even a tire you strap it around your waist (with a belt of course) and run sprints. Also push an Olympic plate around the gym will also force your body to work harder than it normally does. The angle, the weight, the work-they all come into play when doing these. These are best done after your lower body training sessions. 3. On off days or deload weeks don’t just sit around. Utilize what is known as active rest to help your body recover and get some conditioning in. If you lift 3-days a week, play pick up basketball, play tennis, swim. Just be active. Not only will it keep your competitive juices flowing, but it will also help the body to get blood flowing which will help accelerate recovery via delivering oxygen and other valuable nutrients to the muscles. Simply put, there is no excuse for being strong, yet outta shape. It’s not what an athlete does. Always remember, once in athlete always an athlete. Sample Conditioning Sessions: Interval Training: Equipment: Elliptical Warm Up: 2 min Sprint: 30s Rest: 30s Duration: 10 min Sled Sprints: Equipment: Sled, sled strap, belt 10 x 40yds sled sprints Active Rest Session: Pick Up Basketball Games x 2 Author: Jim Smith, CSCS is a highly sought after lecturer, author and renowned strength coach. Jim is an expert for Men’s Fitness and a member of the Elite Fitness Q/A staff. He speaks regularly at clinics, conferences and seminars about the Diesel Method. His distinctive and comprehensive training approach has helped athletes and fitness enthusiasts of all skill levels attain their goals and "Achieve Beyond Potential". Jim is an active student of strength athletics and is always seeking new ways to innovate and provide a unique perspective for gaining muscle, rehabbing injuries, improving performance and building better athletics.  No not later....right now.... Yes right now! Comments? Motivation - You Either Have It Or You Dont! 11/28/2011
Until you get motivated nothing in life will change. People may offer support or encouragement but until YOU really decide enough is enough and are ready to make a change nothing will happen. I find people are motivated by 2 things: 1. Fear. --For example, a doctors visit uncovers high blood pressure or cholesterol issues. For some people this is a wake up call the change their ways. They get motivated to make a change because they are scared that if they don't change their health will suffer..... Increased chance of death should be HUGE motivator! 2. Anger. --Looking in the mirror one day and saying ENOUGH is ENOUGH. I am better than this and I am ready for a change! Basically being sick and tired of being sick and tired. Look, I know a person who is willing to drive 45 minutes across state lines to save $10 dollars on a carton of cigarettes, yet complains that she has no time to use her gym membership that she pays $60+ dollars a month for. At this point in her life cigarettes are more important than looking and feeling better. Hopefully FEAR or ANGER will help get her and millions of others on the right track! Happy Friday the 13th. Corey My buddy Zach Even-Esh getting it done Old School New Jersey Style. No Gym - No Problem! Zach's strength training methods will change your mind forever on how to train! Check him out HERE to get his free reports and videos. Men's Fitness Question #1: Will this new supplement help me put on 10 pounds of muscle? Answer: It may, but save your money for now and conquer the following first: 1. Add 25+ pounds to your 10 rep squat. 2. Be able to perform 15 strict pull-ups. 3. Consume a 1000 calorie protein rich shake or meal first thing in the morning and immedietely following your workouts. 4. Comsume 40 grams of protein before bedtime. 5. Drink water - half your bodyweight (lbs) in ounces each day. Master these 5 ideas in the next 8-12 weeks and you will have added 10+ pounds of rock hard muscle. Period!  1. Double the amount of vegatables you eat. 2. Increase water intake: Drink half your body weight in ounces each day, (200 lb man = 100 oz of water). 3. Have your largest meals of day be breakfast and lunch. Three SIMPLE ideas that will put you on the track to success. Are you motivated to change? Motivational Video 11/28/2011
A great motivational video. We are capable of more than we realize - the mind is a powerful tool!! In any aspect of life, how do you feel about finishing in SECOND Place? How does it make you feel.....Are you satisfied or does the fire burn stronger.... to want to hate the feeling of SECOND Place? A cool video from the Versus Network. Check it out - let me know your thoughts. --Corey PS - Are you feeling strong in the gym? Check out the Convict Conditioning Workout. It WILL take your workouts and strength to ANOTHER level! I get asked all the time.....Hey I would like to put on about 15 pounds of muscle...what do you think about this new supplement called....xyz....... Granted there are many good supplements and supplement companies out there that do work, but for a majority of the general population the forumula has and always will be the same for gaining muscle. Lift Big in the Gym....and Eat Big at Home! In the Gym: Add 30 pounds to your 8-10 rep squat. Be able to do 15 strict pull-ups. Add 20 pounds to your incline DB press. Add 20 pounds to your standing Barbell row. At Home: Consume 1000 calories within 1 hour of waking. Consume 1000 calores within 1 hour after workout. Consume 30-40 grams of protein before bedtime. Try drinking a gallon of water a day. In future blogs I will expand on each of these simple, yet very POWERFUL, principles in regards to putting of slabs of muscle. Lets Go!! Hey you want to get Big? Check out The "Accelerated Muscular Development" Program. You wont be disappointed! http://tinyurl.com/243sxjq |
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