ROD

Monday, 19Oct09

Push & High Pull

Five rounds for time of:
21 Push-ups
75 pound Sumo-deadlift high-pull, 21 reps

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“Nothing on earth can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.” – Thomas Jefferson

                                        Tabata Summary

Tabata Intervals consist of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest. This cycle is repeated 8 times (for a total of 4-minutes). Although Dr. Tabata used a mechanically braked cycle ergometer, you can apply this protocol to almost any exercise. A few popular examples include hitting a heavy bag, sprinting, jumping rope, or performing bodyweight calisthenics (ex. squats and pushups).

Your first reaction might be, “How effective can this protocol be with just 4 minutes of exercise?”

Let me answer this question for you… VERY EFFECTIVE!

You will be amazed at how intense 4 minutes of exercise will feel. These intervals will tax both the aerobic and anaerobic energy systems. Tabata Intervals are excellent for those athletes who participate in high intensity sports such as boxing, MMA, or wrestling.

After just 6 weeks of testing, Dr. Tabata noted a 28% increase in anaerobic capacity along with a 14% increase in V02Max. These results were witnessed by physically fit athletes. Many tests are conducted on deconditioned subjects, which leads to results that are difficult to evaluate. Dr. Tabata’s test was much more effective, as it produced a positive response on individuals who were already in shape.

This form of training is also effective for fat loss. Tabata Intervals will raise your body’s metabolic rate long after the exercise session is completed. You will continue to burn fat throughout the day. Many recent studies have confirmed that the powerful “after-effect” of interval training is much more effective (for fat loss) than low-intensity, continuous exercise.

As mentioned, the Tabata protocol can be applied to almost any exercise. The most obvious choice is outdoor sprinting. For example, sprint 20 seconds, then rest (walk) 10 seconds, and continue until you have completed 8 x 20 second sprints. Always begin with a moderate warm-up and cool down session. 

This explains, in layman terms, how we conduct our fitness program, for the most part,  at NLP. We tweak these numbers to increase the effect of the workout but always with the best in end result. This is cutting edge training to ensure quality workout with positive results.

ROD

Wednesday, 14Oct09

Interval Challenge

Complete six rounds consisting of the following movements:

• 6 Burpees
• 12 Pushups
• 24 Bodyweight Squats
• 200-Meter Run

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Quote of the day – “The shortest way to do many things is to do only one thing at a time.”

Last night’s ROD results      

  Now that’s the look of determination, Go Mike.

   The Times

  Billy, that form is looking good.

   Paul only uses the big loads.

ROD

Tuesday, 13Oct09

Tuesday Triplets

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Thrusters w/ heavy kettlebells.
Burpees
Body bar get-ups

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 BACK BY POPULAR DEMAND!!!!  

Thursday Night Boxing

Boxing (noncontact)

3 Rounds of 40 seconds work/ 20 seconds rest

Punch, Jab, Kick or Bite the heavy bags, throw combinations at target
mitts,
jump rope, burpees (aka Body-builders), mountain climbers, bear crawls,
kettlebells, battling ropes and so much more.

This Knockout Circuit Workout really Packs a Punch.  It will get you
sweating and losing weight faster than you can say TKO.  Strap on the
gloves and step into our ring, now is not the time to throw in the towel on
achieving your fitness goals.

ROD

Monday, 12Oct09

 Descending Reps

21-18-15-12-9 and 6 rep rounds of:
DB hang clean and press
Push-ups
Back extensions
Sit-ups

Congratulations Chris!! for attending a most grueling Kettlebell weekend. Chris made the trip all the way to Philadelphia to attend this workshop, now that’s commitment. Now you know the “Power of Pavel”.

Above is a pic of the participating class of October, 2009. Find Chris in this pic. We at NLP are proud of Chris’s accomplishment. It was a tough weekend both physically and mentally. We officially have another Kettlebellist in the facility as a trainer. We can say we are growing and can offer more product to our clients.