ROD 022111


Don’t forget to sign up for the High Rock Challenge 2011

Monday, 21Feb11 


There will be no training for the young girls NY Panthers Team today because of President’s Day. The 8 pm class will be held. 



Do 20/20 seconds of work, then 20 seconds of rest at each movement in each couplet for all 6 rounds, take 1 min rest then move to the next couplet.  
  • Jumping pullups/Slam Ball 
  • Squat thrusts/Push-ups 
  • Dumbbell thrusters/ Kettlebell high pulls
  • Mtn. Climbers/DB Fast Punches for high 10/middle 10/low 10 

Complete all four couplets 


Athlete ROW 


  • Medball chops
  • MB Squat & push
  • MB Push-ups (both hands on ball)
  • MB Lunge series (foward-side-rear)
  • Isometric (10 sec) and Mobility (10 reps) hip bridge with opp hand on raised knee 
  • Prone Hip Lifts ( Single leg)   
  • Quadraped fire hydrants/foward circles (10 reps)
  • Lateral Low Step shuffles  w/bands 
  • Tight Rope (knee to heel lunge) 

The athletes will do the ROD 


Power to the Push-Ups


In an age where everyone cares greatly about their bench press, something very important has been forgotten. It’s a little minuscule workout that is everything—the push-up. 

Last year, I worked with a high school football team, and I saw something very scary—kids who could bench 250–300 lbs but couldn’t perform a single push-up! The importance of push-ups has completely gone out the window, and I have no idea why or how. If you’re an athlete and you can’t hold your body in a plank position, yet you can bench 300 lbs, you aren’t strong at all. I would go as far as to say you’re a “weak bastard.” I don’t care how much you weigh. You should be able to do a single, perfect, push-up or get the hell out of my face with what you bench press. This is day one stuff! 

I’m going to lay it out for you right here. You can practice in your backyards, garages, and living rooms so that you don’t embarrass yourself in public. 

How a push-up should look
Your body should be tight and flat, not curved up or with your low back swayed down like an old horse. You should be in a straight line as if you were laying on the floor. You should be able to pinch a silver dollar between your butt cheeks. Tighten it up! (I know you’re a tight ass about your bench form, so do the same here big man!) 

Your hands should grip the floor. Don’t push the floor away from you but hold on to it like you’re holding on to your last remaining shred of dignity. Keep your elbows tight to your sides. Save the chicken wings for the bar. You’ve failed when you can’t keep your body straight and tight. Here at NLP we like to do a variation that has worked for many. Lower yourself totally to the ground, in a controlled manner, don’t go totally limp, push off as a single unit, don’t peel yourself up from the ground, into the plank position, repeat. Very effective especially for you ladies who want to improve their upper body strength. 

Here’s a simple progression: 

Step 1: Grab a bench, chair, truck tail gate, or whatever. I don’t give a crap. Just get your shoulder elevated because you can’t support your body weight yet. Do three sets. The first two sets should be to submaximal effort (leave two or three in the tank). For the last set, perform as many as possible. Do this every other day or throw it in after your bench press on your upper body day(s). 

Step 2: Congratulations! You can do 25 elevated push-ups now—in a row! So get rid of the elevation and start working on performing a push-up on a flat surface. Once you can get 25 in a row on a flat surface, take some of your bad ass bench chains, throw them around your neck, and weight your push-ups. 

If you go flat and can’t get three repetitions, go to half of your old elevation. Wash, rinse, and repeat step one. 

Step 3: Challenge your friends who can’t do push-ups and bury their asses. Impress the ladies! Ladies impress the men! 

20 seconds work/20 seconds work/20 seconds rest x 6 rounds