Posts Tagged ‘gym’

Ladies-

 

I want to direct my attention to those of you who wish to improve not just your athletic performance, but all around physique as well.

The implementation of these movements will transform the way you look feel and move through your day.

I know it’s important to most men, but to females, it can be a whole different story.

Its spring time and most of you want to make a statement.

It’s hard to explain to someone through a video or email what this training is like and can do for you.

I must tell you that there are other considerations to think about as in, nutrition and proper rest.

Sara has done very very well since she started training.

The hard work has paid off for her.

In the video you will see Sara using kettle bells and other odd objects during her workout.

We do a lot of the same training with the dudes that train in the gym.

For the female athlete we back off on the weight a bit.

Check this video and let me know when you want to give this stuff a try.

 

- Joe-

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It’s not for everyone so only the serious need apply.

Here We Go-

 

Today was one of those days where everyone feels good and the decision is made that it’s going to be a crazy workout.

 You can just feel it!

 The energy is high and it becomes a matter of time before domination is displayed.

 The workout we had today was insane. You’ll see what I mean in the video.

 In times like this it can become crazy as everyone is crazy in our gym at times.

 We still focus on the basics in coaching proper technique and form.

 As you view the video we are constantly on these guys and girls about it.

It’s an ongoing battle for a coach. Teach teach and then teach some more.

I love it!

In the vid you’re going to see more of what we do here just with more intensity added in.

It’s good to have workouts like this.

We love to see guys ripping weights off the ground and going nuts.

 As long as safety is remembered and technique stressed I’m good to go.

Also guys, there is explicit language in this video and some of the vids we post.

I’m not going to apologize becasue sometimes when you train like this we use words that try and explain how we feel.

Watch and enjoy!

Joe

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p.s. Get some big truck and get your workout on! See ya laters big trucks…

What’s up warriors!

 

The post today is about the female athlete and how they can become strong and explosive.

A lot of the time the girls don’t get enough credit so I’m going to change that a bit.

All female athletes are welcome in our gym.

As long as you’re ready to go and put in a lot of hard work.

Trust me it will pay off during game time.

The series of exercises in the vid are designed to develop strength and explosiveness.

Trav and I are constantly telling our athletes to explode.

Being explosive while maintaining technique develops the true athlete.

You’ll see box jumps, pushups, trx work back extension and some strong man work.

Yep I said it, “strong man or should I say strong woman”.

 Being strong allows you to become more powerful.

This one’s for all the girls out there who wish to become better.

Stay Forged Strong!

- Joe -

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Ok-

Just want to speak on a few things before I head off to the gym for another day of training.

Lately I have run into people who think that strength comes overnight.

I laugh at these weak minded individuals.

Why in this world does everyone think that there’s a quick fix for everything?

Is it because technology has transformed most people into couch potatoes!

The truth is that there is no easy way out when it comes to training.

This seems to be the only thing left in the world that takes true gut busting hard work.

You either do it or don’t and let everyone else that works hard reap the reward.

If you want success in getting in shape then you better become motivated and stop being lazy.

I’ll say it like this GET OFF YOUR ASS AND MOVE!

I hope this post will motivate you to do something about your current levels of strength and fitness.

We can always improve on something even if were in good shape.

It’s important and should be incorporated into your life. It’s the only fountain of youth there is.

Stay forged strong!

- Joe-

 

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You know its been said that you haven’t truly failed until you decide to quit.

Failure is a decision.

It’s a choice you make personally to give up.

Many people will try something and in the end, will not accomplish quite what they were looking to do.

Those that “decide” to quit – they are the only true failures.

If at first you don’t succeed, try again, and again, and AGAIN!

Failure is NOT an option at the Forged Athlete Gym here in Omaha NE!

If the outcome of what you were trying to do doesn’t happen at first, keep trying, keep pushing and you WILL SUCCEED!

You have the choice to succeed or fail.

Which will it be??

I hit my heavy deadlift day just today and you know what, I didn’t do quite what I wanted to do.

I attempted a weight that I have gotten in the past but I didn’t hit it today.

Did I fail?  NO – I haven’t decided to fail yet!  I just found a way how to NOT lift that particular weight today.

I will lift that weight, just in good time.

Our failures can teach us alot.

They can teach us what we may have been doing wrong.

They can tell us what we need to change.

In the end, it’s up to us to make sure to make the changes and do the things to be right.

If you decide to quit, then you have FAILED!

Make the choice to succeed!

Here’s the workout I cranked today.  It was a real ass kicker and it taught me alot of where I am now and what I need to do to get where I wanna be.

1A) 1 arm barbell snatch  4 x 3

2A) Barbell Deadlifts 3×3, 4×1

3A) Mixed grip weighted pull ups 3 x max

3B) Pistol squats 3 x 5/leg

4A) Heavy Back Extensions 3 x 15

4B) Sledge swings 3 x 10/Arm

4C) TRX pikes 3 x 15

Learn from your failures but don’t let your setbacks turn you into a real failure!

You only truly fail if you choose to quit!

Push forward!

Get Forged Strong!

Travis

Guys-

Thought I would put together a quick vid on whats been going on in the gym lately.

There have been a ton of goodprogressions with our athletes.

It’s awesome to see how powerful the mind is when your focus is directed to whatyou want.

It’s said that whatever you focus on is what you get in life.

For myself I know this to be true.

Stay Forged Strong!

- Joe -

 

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What up kids?

Hope you’re feeling strong as ever!

If not, you better do something! You’re not going to get strong just thinkin’ about it!

These last two weeks have been great for our gym!

Joe and myself are super thrilled about all the new members we have that have been putting their minds and physical selves to the test.

This is why I love coming to my “office”.

As a strength coach and mentor – this is MY LIFE!

I live and die for this stuff!

I wouldn’t trade this for ANYTHING!

My gym is my office. My office is where I do business!

Just yesterday we had a crazy workout with a few new members. They crushed it!

They gave everything they had! That’s what we want at The Forged Athlete here in Omaha!

Nothing less than your best efforts!

There are big things to come to The Forged Athlete.

Trust me when I say – Dudes will be walking in the front door and walking out the back STRONG and JACKED to the max!

Our “office” is a strength factory! I pride myself and so does Joe on getting each and every one of our dedicated members RESULTS!

Since we are so dedicated to making sure our members are taking care of, we do not open the door just for anyone.

You have to earn your way!
Those that are members already know that they must bring their “A” game to every session.

We DO NOT take days off!

When they come into work – they pack a lunch because we get busy!

It’s all about hard work and dedication.  The results just flow when that’s what your main focuses are.
Stay tuned for some really killer stuff coming very soon.

Just another day at the office….

Get Forged Strong!

Travis

Hey people of strength!

Hope all is well and you’re kicking ass!

If not, work harder and push yourself beyond your limits.

Don’t find excuses and NEVER settle for less!

Find what it is that you need to work on and zero in on it like your life depends upon it!

You need to find your weak points!

All athletes have weak points.

For most its their backside.

The hamstrings, lower back, mid back, and upper back.

The main reason most athletes have weak backsides is because they can’t see them.

A lot of athletes train just their “mirror” muscles.

Curls, bench presses, tricep extensions, and lots of quad work make up a typical routine.  This routine is familiar to athletes that simply don’t know any better.

I was a victim of this!  I fell into the trap of training just what I could see.

I did bench, all the presses, squats, lunges, curls, and tricep work.  I also did do a ton of pulling movements as well but manly with the upper body.

This was largely due to the fact I was a wrestler and I did pull ups and peg board about every day.

If I could go back and do it over again I would’ve focused tons more time and energy in on the DEADLIFT,  KB swings, RDL’s, glute ham raises, and all the different variations of the good mornings.

Lets not forget about prowler and sled work!  That’s a must!

These string of exercises are CRUCIAL to help athletes build up explosive power and speed.

I was always under the misconception that my quads were what made me fast.  I was mistaken due to the whole “mirror muscle” thing.

Boy if I could go back and train like I do today or do what I know to do today!

Sub 4.3 40 yard dash perhaps??    Or even a 40+ vertical easy!?

I was edging on those number training the wrong way!!!

I would love to know BUT that’s not possible.

What is possible is YOU, reading this now, can train smarter and better.

Attack your backside for maximum strength, power, and speed development!

It’s the KEY!

I’ve got a killer backside workout and video for you below.

I love training my backside.

Here’s my backside focused training day:

1A) Speed Deadlifts w/ bands 8 x 3, 6* (*last set, without bands x 6)

2A) Sandbag Squats  4 x 8-12

2B) Mixed Grip Pull Ups and Reclined Rows  4 x Submax

3A) KB Complex – Alternating KB Clean x 6/arm + Double KB Swings x 12  x 3 rounds

3B) Weighted Back Extensions 3 x 12

4A) TRX Ab Circuit (Knee Tucks, Pike, Pendulum Swings)  3 x 12/movement

4B) Grip Work – Plate Pinches, KB Towel Farmer Walks  3 x Max Time/Distance

5A) 1 max Set of Pull Ups (this was killer, grip and back were fried!)

Roll out like a mo fo and stretch!

That’s it!

Attack the backside!

Make sure you’re adding in a lot of hip extension type exercises in your routine to hit the weak areas of your body!

Until next time,

Get Forged Strong!

Travis

PS – Leave your comments and questions if you got em!

Hey everyone-

 

The other day a few local high school boys from Millard North stopped by the gym to have some fun and throw down on the iron.They wanted to experience what a workout is like in our gym.

 We warmed up and then hit it for about 4o min or so. When we work out, it’s all about quality over quantity. I want my athletes lifting very aggressively. The harder you practice the harder you play!

 From what I understand, you can be and do whatever you want. You just have to be willing to pay the price to get it. Nothing good ever comes easy. The harder it is, the more you can appreciate what it took for you to get there.

I talk to a lot of people who complain about hard work.If people could only realize that hard work equals happiness in all areas of life they would be fulfilled.

I’m not saying all people, but most live by status quo. We all need a coach! I’m coached everyday in the strength world. It’s the I can if you want to be a better athlete. Remember that! Check the vid of these boys putting the work in.

Joe

 

p.s. Drop a comment if you know these guys?

 

What up people!

I’ve been hearing a lot about The Men’s Health “Spartacus Workout” Challenge lately and how it’s all this and that.

I will attest to this and say it’s a solid workout and it will crush you if you’re not in good condition.

There’s almost another “300″ craze going on again with this whole spartan training thing.  I like it!

You should always train with a warriors mentality!  It’s like I say – IT’S ALL OUT WAR when you train!

Something about this program that you need to know is that it WILL NOT get you stronger and more explosive and here’s why:

When you do sets of exercises for longer periods of time, like 60 secs with this workout, you’re body produces tons of lactic acid.

This is great for wrestlers and other athletes that need HUGE levels of work capacity, but if you’re trying to get strong, you need to lift heavy weights!

This workout will crush your lungs and give your muscle a burn like no other.

Don’t confuse this with “cross fit” as it’s not.

I like to use this style of training to build strength endurance and work capacity.  It’s also very good for cutting weight and body fat as well.

I’m currently throwing it in to my routine as I’m in a deload week using lots of bodyweight and high reps.  Next week it will be back to crushing the heavy work sets and big lifts.

You can check out the original “Spartacus Workout” HERE to see the ten exercises Men’s Health had in the plan.

I put my own twist on it to make it more my style.  Here it is:

The Spartacus Workout – Forged Style

Perform 10 exercises in the circuit @ 60 secs of work with 15 secs of rest with a 2 min break in between rounds.  Repeat for 3 rounds.  I did 2…

1A) Sandbag Front Squats

1B) TRX Knee Tucks

1C) 1 Arm Kettlebell Swings

1D) 1 Arm Push Ups

1E) Sandbag Front Lunges

1F) Kettlebell True High Pulls

1G) Sledgehammer Swings

1H) Rope Recline Rows

1I) Sandbag Power Press

1J) Sandbag Get Ups

This is a killer group of exercises!  It will crush YOU!

Try it out and let me know what you think!

Check Part 1 of the video here:

Stay tuned for part 2!

PS – Leave you comments if you have any!