Archive for the ‘wo of the week’ Category

Week 7 Forged Challenge!

It’s almost that time when fall camp starts for football.

I can remember waiting patiently for my brand new football cleats and gloves to arrive in the mail!

It feels like yesterday I was out running endless amounts of gasers and sprints, preparing myself for battle!

Well, this challenge will do just that!

Week 7 – Forged Challenge

1A) 300 yard shuttle for time

1B) Max set of push ups to failure – record reps

90 sec rest

Repeat 1A and 1B and record time and reps

Here’s a list of standards on where you should be according to your position:

OL/DL – 60 secs to 65 secs

LB/TE/QB/Kickers – 58 secs to 63 secs

RB/ DB’s /WR – 55 – 58 secs

For push ups you should be over 40 minimum!

If you’re not, you MUST get stronger period!

I can remember hitting somewhere in the ballpark of 44 secs and 43 secs when I ran the 300 yards shuttle  my Senior year of football.

Hit it up and if you have questions or comments, post em!

Get Forged Strong!

Travis and Joe

Yo kiddo’s

I’ve got a killer workout for you guys and gals today!

Since I hit full body on Monday, I’m coming back with an upper body based workout with a full power power exercise at the start to kick it off right.

This one got me good!

There’s some power, strength, and work capacity all thrown into one brutal workout.

I was always taught to keep your power movements at the start of your workout when you are the freshest to get the most out of these.  You want perfect technique and also want your nervous system to be fresh.  So lifts like snatches, cleans, jumps and other movements simialr, try to keep these at the start of your workout.  Of course you can break the rules sometimes

The main thing is, I hate seeing bad form on the cleans and snatches.  Its not good for your gains or your body for that matter.  Of course if your trying to improve work capacity and train for fighting and wrestling, you’ll want to throw that type of stuff in for circuits, but keep the weight a little lower and make sure your technique is spot on perfect.

Avoiding injury is the main concern always, then power, strength, and endurance or whatever you goal is.
Power + Upper Body

So, Here it is:

1A) Hang Cleans 4 x 5-3  Haven’t hit these for a while, worked up to 225 for 4 on the last set

2A) DB power press 4 x 4-8  I tried strict militaery press to start the sets then finished with power press
2B) Bent DB Rown 4 x 4-8

3A) Blast Strap Chain Push Ups 3 x Max  I went for max reps the 1st round, then really focused time under tnesion the 2nd two rounds
3B) KB 2 hand swings 3 x 15

4A) Blast strap face pull + Y row combo 3 x max
4B) Thick Handle DB Farmer Walks 3 x max you will see in the video how these are freaking killer!
4C) Dip Bar Knee Tucks  3 x max

Like I said, this one was a real chip off the old block!  I love IT!

Get Forged Strong!

ps – make sure you get signed up for our next Forged Strength Seminar Sept 18th at 10:30 – You’ll learn tons of our underground strength training techniques to get you “strong like bull!!!!”  HA HA!

Hey Kids,

It’s been a while I know.  Things have been extremely busy at The Forged Athlete!

Get ready for a great unvieling very soon. 

Shit is about to blow up!  I’m telling you!

I just want to throw this out there for all of your serious folk – when we open our doors (very very soon) we are taking 10 charter members that will get VIP like treatment as well as charter member prices for the first 3 months of their programs.

Not only do you get a cheaper membership rate for the 1st three months, you get to be apart of the underground training movement - The Forged Athlete - our gym is going to change Omaha and the way serious people train.    If you miss the boat your going to be wishing you would’ve hopped on cause when you see what type of freaks we’re going to be producing outta this joint your gonna wish it was you.

I’m 100% SERIOUS.  I don’t mean to be cocky but I’ve seen it first hand.  I know what our type of atmosphere and training can do for a person.  If you want it bad enough, you’ll do it.

The RESULTS will speak for themselves!

Now, for the brutal workout of the week:

This is a strongman type workout focusing on strength endurance.  Just because these are strongman type moves doesn’t mean they don’t cross over into speed and power sports. 

Speed endurance is a very important trait to have if your any type of sprinter or power athlete.  Mid distance sprinters especially need to be able to continually produce strong forces for extended periods of time.   Wrestlers also need to be able to be strong in the 3rd period, just as much as a defensive linemen needs to be blowing off the ball still and plowing through his man in the final minuets of a big game. 

I hope you understant the importance of strength endurance.  If your strong but have no work capacity or endurance, you’re not going to go the distance.

Here’s a brutal “strength endurance” workout:

A1) Sandbag Zercher Carries – 200′ x 4 sets

B1) Kettlebell rack walks – 200′ x 2 sets

C1) Kettlebell Towel Farmer carries (loop a towel through the kb’s handle and hold onto that)  - 200′ 2 sets

D1) Double Kettlebell swings – 10 x 3 sets

E1) Loaded Sled Pulls/Push – Pull x 100′ turn around Push 100′ x 4 sets

It may look easy on paper…  Try it and let us know.

I’m out the door right now to crush this workout with Joe.

Stay Forged Strong!

T