Sprinting is the Ultimate Full Body Exercise

Those of you who know me probably know that I generally believe in investing your energy in what is most effective. In other words, I think you should pick the things that give you the most bang for your buck and get really good at doing them.

This principle works for all areas of life. But since I’m not feeling overly philosophical at the moment, I’m going to apply this rule solely to your fitness and fat loss goals!
So what exercise gives you the most fat burning “bang for your buck”? For most people, the answer is clear. You should be sprinting!

Not jogging, not running on a treadmill, and definitely not following the typical “fat burning protocol” that you can find in just about every fitness magazine. 

I’m talking about real sprint training — the type of sprint workouts that I prescribe to my athletes. Obviously the athletes I train are primarily looking to increase their strength, speed and power. However, it’s a nice bonus that they quickly get incredibly lean and develop awesome physiques while they are attaining their athletic goals. 

Why sprint? Well, SPRINTING IS THE ULTIMATE FULL BODY EXERCISE. It literally engages every muscle in your entire body. This leads to greater metabolic demands, which makes sprinting a very potent fat burner.

-John Alvino

Sprints

Distance	Reps
110m	2
40m	4
110m	2

11th Cycle: Deload 4.1

Military Press (Max: 145lbs)

Weight	Reps
55lbs	5
75lbs	5
85lbs	5

Deadlift (Max: 245lbs)

Weight	Reps
100lbs	5
125lbs	5
150lbs	5

Pushups

Sets	Reps
5	10

Hard to Kill Challenge I

HtK Challenge I

Time

13:34

Check out more Hard to Kill Challenge I and II and all check out their creator, Stay the Course.

Preparedness is not Paranoia

"Preparedness is not paranoia, just as specificity and direction are not "mind control." Bad things do happen. And good things (thankfully) do happen more often.

Our outlook on training, and the mindset of a culture based on both physical and mental preparedness is that: We would rather have it and not need it than need it and not have it. 

If that strikes you as paranoid, overbearing, or controlling, you have likely never been on the receiving end of "bad" (or have deceived yourself into thinking "bad doesn't happen. 

If that sounds like too much thought, effort and seriousness to put into physicality and safety then we'll just have to agree to disagree. 

As you glide effortlessly through your next "45 mins of cardio" think about this: If shit hit the fan, what would your current physical skill set allow you to survive? Would your mental composure even last long enough for your to find out? (Is it better to learn to swim or fear the water?)

-Wolf Brigade

Ruck March (Trail)

Distance	Time	Weight
3 miles	57:55	37lbs

11th Cycle: 3.4

Squats (Max: 245)

Weight	Reps
180lbs	3
205lbs	3
230lbs	0

Dumbbell Shrugs

Weight	Sets	Reps
70lbs	3	10

Back Extensions

Weight	Sets	Reps
25lbs	5	10

Sit Ups

Sets	Reps
5	10

Weighted Walks

Weight	Reps
70lbs	2

11th Cycle: 3.3

Bench Press (Max: 210lbs)

Weight	Reps
155lbs	5
175lbs	3
200lbs	1

Front Plate Raise

Weight	Sets	Reps
25lbs	5	10

Barbell Rows

Weight	Sets	Reps
105lbs	5	10

DB Hammer Curls

Weight	Sets	Reps
20lbs	5	10

Close Grip Bench Press

Weight	Sets	Reps
75lbs	5	10

Suitcase Carry

Weight	Reps
75lbs	2

Train and Be Vigilant

Rowing

Time

10:00

11th Cycle 3.2

Deadlift (Max: 245lbs)

Weight	Reps
185lbs	5
210lbs	3
235lbs	7

Good Mornings

Weight	Sets	Reps
75lbs	5	10

Walking Lunges

Weight	Sets	Reps
35lbs	3	10

Hanging Leg Raises

Sets	Reps
5	10

11th Cycle: 3.1

Military Press (Max: 145lbs)

Weight	Reps
105lbs	5
120lbs	3
135lbs	2

Pullups

Sets	Reps
1	5
2	4
3	4
4	3
5	2

Pushups

Sets	Reps
5	10

Dumbbell Chest Flies

Weight	Sets	Reps
20lbs	3	10

Farmers Walks

Weight	Reps
75	2

Happy Father's Day

Don’t lose your passion – how many times have you heard of men and women having kids and then throwing away whatever hobbies or passions they have under the weak umbrella of “Family and Kids”?  Can’t train because of family.  Can’t pursue the instrument they’ve been playing for years.  Can’t finish the book due to time commitments.  These passions; they are more than hobbies.

These help create and define you as a person.  Don’t lose that part of you.  You owe it to your kids and your spouse to grow and develop.

-Jim Wendler

Check out the rest of the Jim Wendler article, For Those That Don't Wear Condoms: We Salute You (start at the bottom) and the Rad Dad Feature he did earlier this month.

Ruck Run (Street)

Distance	Time	Weight
2 miles	24:35	32lbs

Supremacy of Self

Some wars must be fought alone

Am I the only one standing in my way?

Am I my own merciless enemy?

Can I stare back looking deep into death's gaze

Can I turn and face myself and the knowledge of would shouldn't be? 

To look into my heart was to look into hell

Controlled by the voice of fear I was completely overwhelmed

So concerned with the things I could never change

Now I must assure to never fulfill that prophecy 

I must attain

Supremacy, of mind

Supremacy, of body

Supremacy, of spirit

Supremacy, of self

Hill Sprints

Distance	Reps
Vic Park Hill	5

11th Cycle 2.4

Squats (Max: 245)

Weight	Reps
170lbs	3
195lbs	3
220lbs	1

Dumbbell Shrugs

Weight	Sets	Reps
70lbs	3	10

Back Extensions

Weight	Sets	Reps
25lbs	5	10

Sit Ups

Sets	Reps
5	10

Glute Bridge

Sets	Reps
3	10

Weighted Walks

Weight	Reps
70lbs	10

11th Cycle 2.3

Bench Press (Max: 210lbs)

Weight	Reps
145lbs	3
165lbs	3
185lbs	3

Front Plate Raise

Weight	Sets	Reps
25lbs	5	10

Barbell Rows

Weight	Sets	Reps
105lbs	5	10

DB Hammer Curls

Weight	Sets	Reps
20lbs	5	10

Close Grip Bench Press

Weight	Sets	Reps
75lbs	5	10

Suitcase Carry

Weight	Reps
75lbs	2

11th Cycle: 2.2

Deadlift (Max: 245lbs)

Weight	Reps
170lbs	3
195lbs	3
220lbs	10

Good Mornings

Weight	Sets	Reps
75lbs	5	10

Walking Lunges

Weight	Sets	Reps
35lbs	3	10

Hanging Leg Raises

Sets	Reps
5	10

11th Cycle: 2.1

Military Press (Max: 145lbs)

Weight	Reps
100lbs	3
115lbs	3
130lbs	1

Pullups

Sets	Reps
1	5
2	4
3	3
4	3
5	2

Pushups

Sets	Reps
5	10

Dumbbell Chest Flies

Weight	Sets	Reps
20lbs	3	10

Farmers Walks

Weight	Reps
75	2

Always Be Working

You cannot legislate terrorism or hatred away. Thoughts go to all those affected to the situations in Orlando the past few days. Evil exists.

-No one is coming to save you.

-Everything is your responsibility.

-Save who needs to be saved.

-Kill who needs to be killed.

-Always be working.

-Stay the Course

Conditioning

Distance	Time
2 mile	18:48

Trail Ruck March

So after a period of working out around your neighborhood, you take it up into the hills or mountains. You thought you were in good shape but the mountains are a harsh mistress (with apologies to Heinlein). You find this kicks it up considerably, as you adjust to the longer and more frequent stretches of uphill effort. But you DO have some kind of base, so you start to adjust to it, and pretty soon you find you are Tabbing like a trooper. Much to the chagrin of “regular” hikers on the trails. (The initial looks of mommies and daddies with kids as they encounter this beastie with this big military ruck boring down on them is priceless.)

-DiznNC

I've been doing ruck marches on the streets in my town the past couple weeks.  Starting with 2 miles then 4 and then slowly increasing the weight of the pack.  The roads are up and down but mostly flat and row was today a wake up call on the trails of the Wilderness Center.  3 miles in the woods were almost the same amount of time I did 4 miles on the streets.  I haven't tried actually running with the pack just, just walking and trying to keep my time under 15 min/mile.  I am hoping to increase my running during the week to help build a base to increase this time.

Ruck March (Trail)

Distance	Time	Weight
3 miles	49:27	35lbs

Stay the Course

There is a process that you will go through with everything in life. Periods of growth, doubt, hatred, love. Constant battles, and ups and downs. Learn to love that process. It makes you better, stronger, more resilient. Your struggles and mistakes now are setting you up for the end game, the place you want to be, the dream. This shit doesn't happen overnight. It takes years, it takes sleepless nights, countless hours, perfecting your craft, honing your skill. You owe it yourself to see it through, to not throw it away when times get tough, because they will. Stay the Course and make it happen.
-Stay the Course

Starting Measurements

Weight - 240lbs

Today's Measurements
Weight - 195lbs

Pullups

Sets	Reps
1	5
2	4
3	3
4	2
5	2

Pushups

Sets	Reps
5	10

11th Cycle: 1.4

Squats (Max: 245)

Weight	Reps
160lbs	5
185lbs	5
205lbs	3

Dumbbell Shrugs

Weight	Sets	Reps
70lbs	3	10

Pushups

Sets	Reps
3	10

Back Extensions

Weight	Sets	Reps
25lbs	5	10

Sit Ups

Sets	Reps
5	10

Glute Bridge

Sets	Reps
3	10

11th Cycle: 1.3

Bench Press (Max: 210lbs)

Weight	Reps
135lbs	5
155lbs	5
175lbs	5

Front Plate Raise

Weight	Sets	Reps
25lbs	5	10

Barbell Rows

Weight	Sets	Reps
115lbs	5	10

DB Hammer Curls

Weight	Sets	Reps
20lbs	4	10

Close Grip Bench Press

Weight	Sets	Reps
75lbs	4	10

Suitcase Carry

Weight	Reps
75lbs	2

Do Shit That Might Kill You

Hill Sprints

Distance	Reps
Vic Park Hill	6

11th Cycle: 1.2

Deadlift (Max: 245lbs)

Weight	Reps
160lbs	5
185lbs	5
210lbs	10

Good Mornings

Weight	Sets	Reps
75lbs	5	10

Walking Lunges

Weight	Sets	Reps
35lbs	3	10

Hanging Leg Raises

Sets	Reps
5	10

11th Cycle: 1.1

Military Press (Max: 145lbs)

Weight	Reps
95lbs	5
110lbs	5
125lbs	3

Pullups

Sets	Reps
1	5
2	4
3	3
4	2
5	1

Pushups

Sets	Reps
5	10

Dumbbell Chest Flies

Weight	Sets	Reps
20lbs	3	10

Training for the Fight of Your Life

Ruck March

Distance	Time	Weight
4 miles	58:30	35lbs

11th Cycle: Precycle 1.3

Bench Press (Max: 210lbs)

Weight	Reps
135lbs	5
155lbs	5
175lbs	5

DB Hammer Curls

Weight	Sets	Reps
25lbs	3	10

Close Grip Bench Press

Weight	Sets	Reps
65lbs	3	10

Farmer Walks

Weight	Reps
70lbs	1L

11th Cycle: Precycle 1.2

Deadlift (Max: 235lbs)

Weight	Reps
155lbs	5
175lbs	5
200lbs	10