Here is one of the Anaerobic Cardio Workouts that I have been using to finish my clients training sessions. It is challenging and will push your limits!
One Arm Swing 10 reps each arm
Jumping Jack 25 reps
Push Ups 10 reps
Jumping Jacks 25 reps
DB Snatch 10 reps each arm
Jumping Jacks 25 reps
Burpees 10 reps
Jumping Jacks 25 reps
Perform one after the other with no rest.
Repeat 2x
This also works great for a short quick workout.
Give it a try and let me know what you think.
Keep Training Hard,
Josh
Thursday, December 27, 2007
Wednesday, December 19, 2007
So Sore
Yesterday I gave you the workout that I did. And let me tell you I can't believe how sore I am today. My upper back muscles feel like I was beat and my thighs feel the same way. It's a great feeling that I enjoy. So if you haven't tried it out. Get to it the next time you workout.
Until Next Time,
Josh Proch
Until Next Time,
Josh Proch
Tuesday, December 18, 2007
Killer High Intensity Interval Workout
I just did this workout today. Let me tell you it was tough. I pushed myself to the limit and by the end my legs felt like rubber, hands were shaky, and my heart was pounding. So if you're up to the challenge here it is to try out. It only takes about 25 minutes.
BB Clean 3 x 2
Supersets
Sand Bag Squat 3 x 10
Push Ups 3 x 20
Single Leg Squat 3 x 5 each
Sand Bag Shoulder Press 3 x10
Circuit
Single Arm DB Swing 1 x 10 each
DB Snatch 1 x 10 each
DB Swing 1 x10
DB Turkish Get Up 1 x 2
There you go try it out and let me know what you think.
Push Your Limits,
Josh
BB Clean 3 x 2
Supersets
Sand Bag Squat 3 x 10
Push Ups 3 x 20
Single Leg Squat 3 x 5 each
Sand Bag Shoulder Press 3 x10
Circuit
Single Arm DB Swing 1 x 10 each
DB Snatch 1 x 10 each
DB Swing 1 x10
DB Turkish Get Up 1 x 2
There you go try it out and let me know what you think.
Push Your Limits,
Josh
Proch Performance Training Website
The official Proch Performance Training Website is now up. Go to www.prochperformancetraining.com to find workouts, articles, contact info. and much more to come soon.
Wednesday, December 12, 2007
Defintion of Insanity
"Doing the same thing over and over and expecting a different result." - Jack Canfield
Are you doing this with your workouts?
If so you need to make some changes.
Are you currently using fancy machines, single-joint exercises (e.g bicep curls, side raises, leg extensions), trying to develop that six pack with numerous crunches, and spending countless hours on the cardio equiment?
If you are and not seeing the results you desire then its time to change. DON'T BECOME INSANE and keep repeating the same unproductive pattern and hoping for a change. Make a change and get the results you desire.
Start sqauting and deadlifting. Perform bench presses, shoulder presses, bent-over rows, and pull-ups. Begin to only use free weights and bodyweight exercises in your workouts. Perform interval cardio training. Keep your workouts short and the intensity high.
Do theses things and watch the results come rolling in.
Unitl Next Time. Keep Training Hard!
Josh Proch
Post your questions and comments.
Are you doing this with your workouts?
If so you need to make some changes.
Are you currently using fancy machines, single-joint exercises (e.g bicep curls, side raises, leg extensions), trying to develop that six pack with numerous crunches, and spending countless hours on the cardio equiment?
If you are and not seeing the results you desire then its time to change. DON'T BECOME INSANE and keep repeating the same unproductive pattern and hoping for a change. Make a change and get the results you desire.
Start sqauting and deadlifting. Perform bench presses, shoulder presses, bent-over rows, and pull-ups. Begin to only use free weights and bodyweight exercises in your workouts. Perform interval cardio training. Keep your workouts short and the intensity high.
Do theses things and watch the results come rolling in.
Unitl Next Time. Keep Training Hard!
Josh Proch
Post your questions and comments.
Tuesday, December 11, 2007
Resisted Running/Sprinting
Resisted Running/Sprinting is typically used to increase acceleration in athletes, but recently I have found it useful as a training tool for general fitness.
So what is Resisted Running/Sprinting anyhow?
All that it is is running or sprinting with some form of resistance holding you back. For this article I will just refer to a Jump Stretch Sprinting Station. All this is is a bar that is attached to the wall with a giant rubber band attached to the bar and you put the other end around your waist.
Typically with athletes you would have them sprint out as far as they can and then slowly let the band pull them back in, and then repeat for any number or reps. But for someone looking for general fitness this same drill works as a great conditioning exercise. Many times I will pair it with another exercise or two. Like tire flips, farmers walks, squat jumps, or burpees. And perform them back to back with little or no rest in between.
I also just realized today another use for resisted running. I kinda just stumbled on to it, but hey what ever works. Right? Anyhow if you cannot run or have trouble running because of knee problems or something similar this may be a good substitute for you. Instead of sprinting out just run/jog out a little way and stay there and run in place. This seems to help take some of the strain off your knees and lower body joints and muscles. The reason it does is because now the rubberband is taking some of your body weight off, instead of you have to care the full load.
Try out either of the ways and post you comments.
Keep Training Hard!
Josh Proch
So what is Resisted Running/Sprinting anyhow?
All that it is is running or sprinting with some form of resistance holding you back. For this article I will just refer to a Jump Stretch Sprinting Station. All this is is a bar that is attached to the wall with a giant rubber band attached to the bar and you put the other end around your waist.
Typically with athletes you would have them sprint out as far as they can and then slowly let the band pull them back in, and then repeat for any number or reps. But for someone looking for general fitness this same drill works as a great conditioning exercise. Many times I will pair it with another exercise or two. Like tire flips, farmers walks, squat jumps, or burpees. And perform them back to back with little or no rest in between.
I also just realized today another use for resisted running. I kinda just stumbled on to it, but hey what ever works. Right? Anyhow if you cannot run or have trouble running because of knee problems or something similar this may be a good substitute for you. Instead of sprinting out just run/jog out a little way and stay there and run in place. This seems to help take some of the strain off your knees and lower body joints and muscles. The reason it does is because now the rubberband is taking some of your body weight off, instead of you have to care the full load.
Try out either of the ways and post you comments.
Keep Training Hard!
Josh Proch
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