Anaerobic Cardio

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

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

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

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.

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.

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

TAKE YOUR TRAINING SERIOUSLY - Part 3

Here is Part 3 the final part of this 3 part article. Hope you have enjoyed reading it and will continue to train hard and have great training success!

TAKE YOUR TRAINING SERIOUSLY - Part 3

I have often heard people say “I have tried this or that program and it didn’t work.” And then continue to complain about all the things that program didn’t do. However, it probably really comes down to the individual didn’t do what they were supposed to do and didn’t follow the program the way they were instructed to. This next statement came from a speaker I was listening too. “The program always produces results it is the individual who determines whether or not they achieve the results.” After hearing this I realized how true it really was. Every training program in the world will produce results no matter how poorly or how well it is designed. The determining factor is you and whether or not you follow it and take it seriously. This is even more true for a beginner because they have not been doing anything and will see results easily. However, a better program will produce better results than a lesser program, but that aside. As long as the program is followed you will see results. And let me define a beginner. A beginner is anyone who has never exercised or who has been away from exercise for more than a month. (If you have been training consistently for less than a year you also are classified as a beginner, but for this articles purposes I will stick to less than a month.) If you have been consistently training for longer than a year a poor program may not do much for you. But, if you have already been training consistently you already know what it takes and what to do to achieve your best.

The following is the story about how I got my start training. And trust me my first program was not good. However, it still produced results.

I started training when I was 12 years old. All I had was one 10 pound dumbbell and my bodyweight, nothing else. I had no idea what I was doing other than I wanted to get bigger and stronger. I was a very skinny kid. I knew a couple of exercises so I started with those. Slowly I would think of something else I could do with that DB or with my bodyweight. I would write down all of these exercises in a notebook and in an order that I thought was good and I would do all of this everyday. This was so wrong, but I didn’t know that. I was learning how to workout. So anyhow, I had this program in my little notebook that I would do everyday and never changed it much, maybe added something new every now and then. Some of the exercises were good others were horrible. I don’t think some of them even could be called exercises, but I thought it worked something. Before and after each workout I would roll all of my joints that would allow for rotational movement in circles in each direction until nothing would crackle. This did nothing, but I thought at the time it did. When I think of the things I did when I first started training it makes me laugh. But, I didn’t know any better I just thought that if I would do this everyday and work hard at it I would get bigger and stronger. And I did. There just are better and smarter ways of doing it that would have produced even better gains. But I followed this program consistently for a year and a half until I was able to start lifting real weights in the high school weight room. My point is even though my first program was terrible I was still able to get bigger and stronger because I was consistent and believed in it. And the same goes for any other beginner. If you are consistent, take your workouts seriously, and believe that you will achieve the results you want; you will no matter how good or bad your program is.