Warrior Fitness » Clubbells™

After Class at Warrior Fitness Gym

Jon — Tue, 28 Feb 2012 12:05:03 +0000

Training here at Warrior Fitness Gym is so much fun that sometimes after classes I find myself still wanting to train. Well, last night was one of those nights.

I’ve been playing around with 2 handed clubbell training in my own daily personal practice so I figured I’d put together a quick, impromptu workout for myself with this as the center piece.

Warrior Workout

Dynamic Mobility Warm-up (not filmed)

Commando Pull-ups – 8 reps (switch grip halfway)

Clockwork Squats – 10 reps

Gama Casts – 10 reps

2 Handed Swipes – 10 reps

Lateral Jumps – 10 reps

Perform 5 rounds. Rest 30 seconds between rounds.

Cool down using various yoga asana.

Want to join the fun?

Come on in for a FREE WEEK of classes – yup. A whole week. I guarantee you’ll love it so much and get such amazing results that you’ll want to stay too! Check out our class selection HERE! Our Fit Bodies Bootcamp for Women is HERE!

Combat Conditioning Seminar

Jon — Thu, 16 Feb 2012 14:06:24 +0000

COMBAT CONDITIONING SEMINAR

Learn Exercise Programming and Secret Conditioning Techniques by 2 of South Jersey’s Top Strength and Conditioning Coaches.

On February 25, 2012 Coach Jon Haas and Coach Christopher Lopez will blow your mind.

***

You Will Learn How To:

(1.) Use Proper Warm Up Techniques to prepare you for Combat based movements

(2.) Incorporate Soft Tissue Movements to Increase Blood Flow and Muscle Recovery

(3.) Maximize Your Strength and Conditioning results from a Combat Perspective

(4.) Use Specific Exercise Programming That can Increase Speed, Explosiveness, and Cardio Capacity…at the Same Time (

5.) Use Secret Breathing Techniques that could be the difference in winning or losing a fight.

PERFECT FOR:

MMA Trainees

Police Officers

Military Personnel

Traditional Martial Artists

Location:

Warrior Fitness Gym

Hainesport Business Complex

4004 Sylon Blvd.

Hainesport, NJ 08036

*******

Date and Time:

Saturday February 25, 2012 10:00am – 2:00pm

(bring small snacks to eat during the Seminar)

Price:

$65/Person (Early Registration)

Click HERE to Register.

$75/person (At the Door)

Ninja Stars and Strength Training

Jon — Thu, 12 Jan 2012 14:16:11 +0000

Yesterday I decided to do something a little bit different in my workout. As an experiment, I wanted to look at the effect lactic acid build up in the muscles had on my ability to throw rubber shuriken (ninja stars) and hit a target. The theory being that as fatigue in the muscles increased, throwing accuracy would decrease. Seems like a solid hypothosis, right? Well, here’s what happened…

The Dynamic Warm-up

mobility work,
jogging forward and backward,
side shuffles,
high knees,
butt kickers,
bear crawls,
crab walks,
walking lunges,
bodyweight squats,
push-ups,
and leg raises

Strength in Motion Workout

The main body of the training was a fun study of strength throughout a 3 dimensional range of motion.

1) Suspension Trainer Push-ups: 5-7 reps

2) 15# Clubbell Mills: 10 reps each arm

3) 15# Clubbell Reverse Mills: 10 reps each arm

1-2 minutes active recovery between rounds:

Light jog / vibration drills
Throw rubber shuriken for target practice (hey, it’s a ninja thing!) – 9 throws each arm

Repeat 5 rounds

Both the Clubbell Mill and Reverse Mill work on rotational and angular strength at an extreme range of motion while the Suspension Training Push-ups work the hell out of the stabilizer muscles. The combined synergistic effect of these 2 exercises creates an awesome workout for strength in motion!

But what happened to the shuriken thows? As predicted, the lactic acid build up in my arms had an adverse effect on my ability to hit the target during my shuriken throws as the rounds increased.

However, the more I was able to shake out the residual tension and relax, the better my throw. But when I failed to do so my accuracy was horrible! This is a very important idea for all you shuriken throwing ninja out there!

The ability to control the balance of tension and relaxation in the body is essential for performance. Learn more about how to do it with these resources HERE!

A Day in the Life…

Jon — Wed, 02 Jun 2010 01:43:11 +0000

At the suggestion of my good friend, and West Coast Buyu, Dave Furukawa, I am presenting a look at one of my daily workouts. Please see Dave’s comments on my previous post here for reference.

This is a record of my activity from yesterday, Memorial Day 2010:

Morning

Life begins early here, even on long holiday weekends, since our 19 month old, Juliana, doesn’t distinguish weekends from weekdays yet! So at 6 am I was up making coffee and searching through her Elmo DVDs to find the particular episode she wanted that morning. As the coffee was brewing I began working through my joint mobility routine in the kitchen. Each joint from neck down to ankles and toes is rotated through its entire range of motion to flush the joints with synovial fluid and increase blood flow to the surrounding muscles. This has the effect of lubricating the joints and removing the “rust”, as well as awakening the entire body.

As interest in her Elmo episode waned and Juliana wandered off to “read” her books and play with toys, I began working through San Shin no Kata, the Bujinkan basic movement exercises. Each movement was practiced stationary, then walking forward and backward with emphasis on using the spine to generate power for the movements.

Mid-Afternoon

In the afternoon I took the kids to the playground. My older daughter, Caitlin, rode her bike while I pushed the baby along in her little buggy. As I walked each step was coordinated with breathing to work on breath capacity. For example, inhale for 5-steps, hold on the inhale for 5-steps, exhale for 5-steps, then hold on the exhale for 5-steps. This can be done continuously with the same pattern or you can alter the number of steps for each breath cycle up or down to make it easier or more challenging. See my post entitled Breathing 101 for more breathing related exercises. At the playground, in between pushing the kids on the swings and taking the little one down the slide, I used the monkey bars for random amounts of pull-ups and chin-ups.

Evening

Finally got the kids to bed around 8:30 and went down to the basement gym for my workout proper. My current program is geared towards developing unarmed striking power and basic weapons work.

Brief joint mobility warm-up
Suburi with Yari (spear) – 3 rounds of 10 thrusts from Seigan no Kamae, 10 thrusts from Jodan no Kamae, each side
Suburi with heavy bokken – 3 rounds of 10 cuts from Jodan no Kamae, advancing and retreating
Swipes with 15 lb clubbell – 3 sets of 10
Mills with 15 lb clubbell (think omote shuto type movement) – 3 sets of 10
Reverse Mills with 15 lb clubbell (think ura shuto type movement) – 3 sets of 10
Clean to Order with 25 lb clubbell – 3 sets of 5 each arm
Clean to Order with 45 lb clubbell – 1 set of 5 each arm
5 minutes of various yoga asana to cool-down

This is just a quick glimpse into a much larger program that I am testing on myself for eventual release. For more information on my previous programs, please check out my ebook, Warrior Fitness: Conditioning for Martial Arts.

Sometimes It’s OK to Not Follow the Program

Jon — Mon, 19 Apr 2010 12:02:44 +0000

Every have one of those days when no matter how fun, exciting, and productive your workout program happens to be, you just don’t feel like doing it? I don’t mean out of lack of enthusiasm or laziness here though; motivation is not the problem. You’re energetic and ready to train, but really just want to break out of the mold for a minute instead of sticking to the program. This happened to me last night. I went downstairs to my basement gym after putting the kids to bed ready, willing, and able to train. I went through my standard head to toe joint mobility warm-up (sign up for the Warrior Fitness Mailing List to recieve a free chapter on Joint Mobility from my book, Warrior Fitness), followed by some breathing exercises to flush my bloodstream with oxygen and give me a little extra “go”, and then it hit me. I had no desire to do my planned workout for the day. Boom. Just like that. No warning, no indication, no nothing. I stood there stunned for a minute just sort of staring into space, looking around the gym with a “what the heck do I do now” expression on my face. Now don’t get me wrong here, I love the workout program I created for myself that I’ve been following for the past 3 weeks. My results have been spectacular, my energy levels high, and I have, until last night, genuinely been looking forward to the workouts. The exercises I was scheduled to perform were a combination of dumbbell lifts and bodyweight exercises designed to push my anaerobic threshold and build lean muscle while burning fat. Great stuff! So, what was the problem?

What Did I Do?

I took a look around my little corner basement gym and my eyes settled on a pair of 15 lb clubbells against the wall, next to the dumbbell rack and thought to myself, Hmmm… haven’t picked those up in a while…. why not? So I scrapped my preplanned workout for the day and picked up a clubbell. I started out with some basic cleans to order, then moved into working shield casts, followed by mills, reverse mills. No sets. No rep scheme. No timed rest intervals. No plan. Just playing with the movements and enjoying the freedom. By the time I was done, 30 minutes had gone by and I was drenched in sweat and smiling ear to ear.

Sometimes it’s ok to not follow the program. But, tomorrow it’s back to the dumbbells!