During the SURVIVAL STRENGTH program there will be certain tests that you will need to graduate from during the transformation process. These tests will start the initial process of becoming mentally tougher and physically stronger during training as well as living. In this fast pace evolving world it’s important the we respond with strength to take on any challenge or situation that may arise. With specific tests called GRIT training you will have the chance to see where you stack up along the way.
Do you have the ability to take yourself through one of these workouts to see where you stack up week after week? Understand that you will want to revisit your GRIT training workout at least once per week in order to break once set records. Your PR (personal record) will be something that you will constantly try to beat. It’s these types of workouts that allow for the growing or evolving process to happen which gives your physique it’s new look and shape. It’s a rugged look that does not agree with today’s so called “GTL” (gym, tan and laundry) routines.
These tests are meant for real development infused with hard work and a unwillingness to not quit during training. With great tests come great minds, great minds develop great people and great people have the ability to to great things. Today start the process for yourself of becoming greater by attempting this challenge workout pulled out of the GRIT training manual in the SURVIVAL STRENGTH program.
For memory GRIT stands for Guts, Resilence, Intensity and Toughness. Applying this acronym into your workouts keeps you motivated and strong during major training challenges. Use your ability to strengthen the will by focusing your attention on not only getting through the workout, but setting new PR’s every week.
GRIT CHALLENGE WORKOUT:
1) Six Minutes Of Hell (as many burpees as possible)
All strength is given to you by applying the visualization technique through the use of a strong mind called, “The WIll.” It is the ability to push yourself through tough situations that will be presented to you while training and during the developmental process. The developmental process is a series of steps that we all take to become better. It’s understanding is of extreme importance for survival and conquring of goals in the gym with an application to real life scenarios.
A bodies weekend state goes against the creative process of living and performing to our greatest abilities. It leads us into a shrinking existence vs one that is meant for espansion, expression and happiness. Negative images are formed and breakdown occurs taking our strength and ability to survive along with it. Learn to stay away from all of that through training and keeping the idea of maintaining strength, power and the ability to overcome all obstacles.
“Now remember when things look bad and it looks like your not going to make it, then you got to get mean, I mean plum mad dog mean. Because if you loose your head and give up then you neither live nor win and that’s just the way it is.” Clint Eastwood
The following workout was ripped right out of the Survival Strenth Program for you. If you enjoy this workout I’ve got dozens of exercises and training routines with challenges and goal setting formulas to go along with it. It’s loaded with info and I know you’re going to absolutely love training with this program. Set your goal then strive to achieve it.
1) One Arm Dumbbell Push Press 5 x 5 reps
2) Sand Bag Front Squats 4 x 6 – 8 Reps
3a) Dumbbell Walking Lunges 2 x 10 reps
3b) Pushup 2 x 12 reps
4a) Recline Rows 2x 12 reps
4b) Back Ext 2 – 3 sets x 10 reps
5) Abdominal Circuit – Planks 15 – 30 second hold, Leg Raise x 10 reps, Knee To Elbow x 10 reps per side.
6) Tabata Conditioning – Jump Rope
This workout is designed for the development of strength in the first phase of training which will be later used for the increase of athleticism and power. These workouts are designed to promote an elevated level of confidence which will allow you to set specific goals in your life and lifting in relation to you chosen activity. Your specific goals are personal to you and should only be shared with people that believe in you. Do not let the naysayer dictate who you are to be, be who you feel you want to be.
In training it’s important to remember that it’s not how much your lifting, but how you’re lifting it. Weights that are overloaded too much will have a tendancy to cause you more harm than good in the long run. Keep your thoughts on the ability to lift and move the bar correctly.
Your muscles will respond tremendously when you put all your attention into doing your lifts with perfect execution and technique. It’s feeling the workout wrather than forcing is the standpoint I’m coming from on this one.
Sure it feels great to lift like a HOSS and grow muscles on top of muscles, but you cant’ do that all the time and expect huge gains in performance and muscle development.
This workout has been de- loaded for feel and focus. Become one with your iron and surroundings. Feel the weight instead of going through the motions. The better you can accomplish this the better off you will be for understanding and becoming one with your environment where ever you are. It strengthens your intuition which allows you to pick up and hone in on things that will be important for you to know for your life.
You have the ability to internalize and focus your attention on great strengths which you can apply to your training. It comes with patience, practice and understanding when training.
What you focus on during the session will tell you a lot about the workouts you have and if they are successful for you. In other words do you get a great workout or a bad workout?
Keep working on the visualization factor when training. Focus on you and the amazing thing you’re doing. Build the powerful image of going through each rep with confidence, strength and power. See yourself as you want to be seen then take immediate action on becoming that person. Step into you the image that you have created while you train and create the best possible workout you can for yourself.
Today’s Mind / Body Preparation To Field Workout:
1a) Hang Clean 5 x 5
1b) Sled Drag 5 x d&b twice
2a) Weighted Ring Push-ups 4 x max reps
2b) Weighted Pull-ups 4 x max reps
3a) Handstand Hold For Time 3x max time
3b) Recline Row 3 x submax
4a) Kettle Bell / Db carry 3 x 2-4 laps
4b) 3 x 100 jump ropes
5) Grip & Abs 3 movements each
Whatever we decided to do it’s important that we train so that we can ultimately win in life. Yes there will be setbacks and failures guaranteed, but like many times I’ve discussed they are there to mold you to become better. When you over ride a tough workout or obstacle you automatically set the bar to another level to achieve greater success and new goals. It’s the law of the land and will always be that way.
Remember to take some time to sit down and really THINK about who and what you are becoming. It’s that damn important. Visualizing what you want will eventually take you to your goal. Make the image of how you see yourself then continually draw that image to the screen of your mind everyday. Real strength has always been and always will be developed within before it’s developed from the outside through the physical.
Let it come to you!
No hurry is necessary as that negates the building process and is consequently destructive. If you want to build something great work with the strongest foundation with a simplistic viewpoint to training. In other words take the time to go over the basic strength exercises that give you the greatest returns. Work from that simplistic training perspective with a focus on going through your movements with perfect technique. Aim to achieve great technique and you’re a winner. Cheat during the process and get crap results. There is no room for slackers or cheaters when it comes to real pure strength training.
Focus on what you want and let no one attempt to try and take that away from you. Strength and confidence are characteristics that are built through training overtime. Train the mind train the body then use it to do whatever you want to do.
You are gifted with a physical body, one of the most amazing tools one could ever wish for. Don’t abuse it, take care of it and it will take care of you. That’s how you win.
In todays workout we’re working on strength while keeping in mind the carry over effect to the field and other activities.
1) Hang Cleans 5 x 3
2) Front Squats (work up to a 3 rep max)
Note: Your Front Squats may take you 4 – 5 sets to accomplish a maximum
Do the following for three rounds:
3a) Pullups x submax reps
3b) Kettlebell Strict Press x 5 reps each side
3c) RDL (romanian deadlift) x 5 reps
4) KettleBell Swings E.M.O.T.M
All the training that lead into a serious mental and physical test up in the high country paid off big time. Tons of snow and bone cold temps in that region test’s anyone. So the
question becomes, what type of strength are you practicing and using in your life? There’s two types of strength that need to be addressed which will help you become more successful in 2013 for sure.
We’re talking about in gym and outdoor strength which if combined properly will turn you into one tough mother trucker. Your in gym workouts and extra carricular activities will stand no chance no way. So here’s the deal, How in the hell are you to turn yourself into that physical specimen that you so often dream of becoming? It’s simple, but not easy. Figure out what you love to do then train for it.
If your an outdoor enthusiast like me or enjoy inner city activity both are benefited from this style of training. If Conquering your terrain or strutting your stuff around the local gym is your fortay then you will be quiet pleased with the future results to take place in your life and lifting. Train hard then let the environment around you mold and shape the person you want to become. You decide on who this person and have all the power to change anything that you don’t see will benefit you – remember that.
Training starts your physique change, the environment finishes it off. Combine what you do in your life to your training to become more proficient and successful – period. If you hunt, fish dominate your hunting and fishing through your training. If you enjoy lifting, dominate everyone around you when you lift. Become the best possible version of yourself that you can be and watch what happens.
Bottom line don’t just dominate while training dominate your whole life through the activity you’re involved in.
1a) Sandbag Cleans 5 x 5
1b) Burpee x 5 reps (AFAP) as fast as possible
2a) Sandbag Squats 4 x 6- 8 reps
2b) Sand bag walking lunges 4 x 6- 8 reps
3a) Pushups 3 x max reps (All Out)
3b) Pullups 3 x max reps (All Out)
4) Abdominal circuit 4 exercises – leg raises x 15, Hollow Rocks x 20, Russian Twist x 10 per side, Toes To bar x 10 reps
5) Tabata conditioning (Jump Rope)
How would you prepare for fifty mile per hour winds and 10 inches of snow without power? It’s exactly what’s going on in my area right now, but I’m prepared. Been preparing for quite some time and so have you if you’ve been training the mind and body correctly.
I’ve been able to remain focused and stay on track with some Survival Strength training. In situations like this you need something that will keep you moving forward in the middle of chaos. Do you have the strength to keep moving when you don’t want to? Just the other day before a workout that I didn’t want to do I went through that very same thought. “Do I have the strength to keep moving even when I don’t want to – I asked myself?” Well I was able to do that and you should to.
You must have the mental strength to remain poised and strong when everything goes to hell. There are a lot of issues going on right now with weather phenomenon and planetary shifts as well as December 21st being the day the planet ends.
In fact it is the end of the world as we know it, but not like you may be thinking. Many thought the earth would literally explode and fall apart which we know is not the case. Some probably thought there would be some kind of immediate retaliation on the human race or something.
The end of the world as we know it goes much deeper. It’s a shift that will test us physically, mentally and spiritually to become better, stronger and more capable of achievement through cooperation. This is where Survival and Strength come in. If you have exercised it properly your prepared for the changes to come if not you can learn to do so. The more you read about this new information and apply it to your life the better you will understand the true power you have. We all have this power and now in this moment of this generation are we beginning to learn how to use it.
It’s one of the reasons I head back to the high country which I leave for today. Out there you have to be strong to survive and more equipped. This Survival Strength training excursion is going to be awesome. We’re going to get into the specifics of this at a later date and time so for now get ready to hammer today’s workout. This one is a doozy so be prepared.
If you’re not training yourself to be better your dying they say. Not me and for damn sure not you either. We need to continue to grow to become better in our inner and outer worlds. With that I leave you with today’s workout.
1a) Standing Power Press with barbell 5×5
1b) Jump rope 5 x 50 jumps
Do 4 round as fast as possible:
2a) Sandbag/ bar front squats x5
2b) Push-ups x10
2c) Pull ups x10
2d) Toes to bar x15
3) Tire drags 4 x 75 feet down and back (no tire hit a squat jump combined with Burpees 4 minutes worth)
How many challenging situations or workouts have you had recently? If you’re not being challenged, what you’re working toward is not good enough and chances are you feel unmotivated and maybe even lazy.
When you train do you have a goal in mind and if so what is it? A strong goal will keep you moving onward and upward to success in sports and life. Your goal should be written down and studied daily. It should also be imagined to the point where you can see the end result even if you have not yet experienced it. Goals exist so that we can accomplish and make our lives meaningful and worthwhile. Goals are specific to you and should be constantly uplifted to new goals when the others have been reached.
Being battle tough ready ensures a stronger outcome and better results.
If you feel unmotivated in the gym the goal is not strong enough and neither is the image. Weak goals bring weak images which in turn give you weak results. A strong image of who you see yourself as will give strong results. This is the only thing that separates people who win and people who loose. It’s the overall attitude they have of themselves.
Become what you think about at this moment and forget what the past held for you. Start working out harder than you ever had before. The only limits you have of yourself are set up by you which you choose. Mental toughness is an idea that you increasingly build on a daily basis. It’s how you express yourself in the outside world. You decide if it’s a weak expression or a strong one.
Strength beyond strength is developed with repetitive strong images that are constant during and after you train. Athleticism is increase with the same technique. If you truly believe that you can do something you will within your capabilities.
It’s a process that takes time and is only rewarded to the person who has sacrificed something of a lower nature to receive something of a higher nature. It’s a dramatic shift to start believing in what we can do and achieve.
What do you want your life to look like? How do you really want to change? What actions are you taking to get there? See yourself becoming what you want then go do it. Don’t get discouraged if this doesn’t happen overnight. Remember that anything good takes time to build. Muscle is built with constant repetition and the will to never quit daily.
Before this last workout I had ideas on not wanting to train because of the cold and knee acting up. I kept imagining what it would feel like to just relax from training that day and take it easy. After some time I felt that if I didn’t train that day I would let myself down and the things I say and believe in as well. Regardless of the cold and knee, I was able to toughen up and get it done. It wasn’t the easiest day for working out, but I plowed through it and felt great for doing so.
Battling tough is not easy and not everyone is able to give themselves a command and follow through, but you can learn. It takes time, persistence and constant evaluations of the inner self. It’s the constant repetition of mind and body that open up new doors to success, strength and power over the self.
Not everyday will seem easy nor should it be. know that there will be challenges and times you feel you don’t want to do something. If that happens there must be an override that takes place. Use the GRIT principle or memory of a time that you didn’t quit and what it felt like to keep moving forward to a win. We often times learn that during those challenging situations it make us tougher and harder to break in the end.
1a) Trap Bar Deads 5 x 10 reps
1b) Any abdominal 5 x 10 reps
2a) Bench Press 4 x 10-12
2b) Bent Over Row 4 x 10-12
3a) Dumbbell Walking Lunge 3 x 5 per leg
3b) Squat to Press 3 x 10
4) ABS 4 exercises 4 x 10 -15 reps each
One of the best ways to ensure ongoing success in your life and lifting is to have the good attitude to back it up. You should be dissatisfied with the results you’re getting in your life, but not unhappy. Your workouts in the gym should increase a superior attitude so that your day can continue to fully expand into becoming incredible. Do you have these type of days? Do you have confidence and strength? Learning to develop that uniqueness in each of ourselves is key to optimal success and performance.
How do you get it?
It starts from the internal thoughts and vision you have of yourself when training. If you want and see yourself as strong with the willingness to reach goals you will. If not you won’t that simple. Highly payed and very successful athletes goal set to achieve. The often times fail, but rarely give up on their dreams. Do you?
With that in mind do you have G.R.I.T.?
G.R.I.T. is an extremely powerful acronym that you can learn to apply in your life and lifting. It stands for GUTS, RESILIENCE, INTENSITY and TOUGHNESS. It’s what gets you through those tough workout and life storms that make you stronger, tougher and harder to break. “The strong calm man / women is always loved and revered. Even though the storms are significant they remain poised steadfast and serene.” It’s a strong image that you get to create of yourself that will give you whatever you ask. Focus on having strong images of yourself and you will become strong.
Have the guts to take yourself through a challenging workout or situation with the resilience to finish. Your intensity will determine your toughness and the results you get during the process. Stay focused and directed toward the end result and break records. Don’t allow yourself to be sidetracked to the little things that don’t matter. Become a better you as you are by the use of GRIT.
What you do in the gym will directly carry over to your outside life. Do you have the guts to do what you want to do and be who you want to become? Do you let the circumstances in your outside life dictate how you look feel and function? Do you let other people bother you? Do you criticize other people unknowingly? Do you have more good days or bad days? Do you wake up in the morning feeling optimistic about your future or grumpy? Do you like your job?
Understanding that when physical strength is built upon mental strength you become unstoppable. They work as one and when they are developed properly your whole life will change for the better. This is something that happens over time with consistent, persistent effort in the building process. Once again the process is repetitive and starts from within during training. Use the G.R.I.T. method to increase that powerful mental image of yourself.
It’s Wednesday, but over the weekend an event took place where over 300 hard corps competitors freaked out on some training and had a great time doing it. It’s great to see so many people working hard to get insane results with a progressive lifesyle and state of being. Have you ever met anyone that has that kind of an attitude about their day and life?
If you don’t I would suggest that you try and meet someone. They say that you’re life will directly reflect with what people you choose to associate with. In that case if you’re looking for a great life with all the benefits including health, relationships, family etc find people who have those qualities and start talking to them. What do they have that you want? How can you implement a quality in them that would improve your life?
With that in mind I was hanging around a room full of freaks that like to get fit and it was contagious. These people instantly brought out the competitive spirit in me as I wanted to start throwing iron around. This event was held by my gym and another local crossfit location. There were cash prizes, equipment and gift give aways to the winners. With all the excitement I had to throw down myself with some of my own training and butt kicking workouts to release some aggression. I’m not sure about you, but if I don’t workout for an extended period of time I get a little frusterated.
Hang around compeitors and become competitive. Mirror and match those who you look up to to become better. Be agressive, tough and relentless in your search for all out dominance in your life. It’s the thoughts that go through your mind that give you the power in what you do in your day and life. Weak thoughts bring weak results, strong thoughts strong results. The sharper and stronger they are the stronger and sharper you will be
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Remember it’s the dominating thoughts that are going on in your mind that create the results you see in your day. If you’re wanting to know how to have stronger workouts with and insane transformed physique work with the image you have of what that should look like for yourself. Of course this takes discipline, focus and a willingess to never give up, but why not aim for something great to dominate?
Today’s Workout: Timed
1a) Kettlebell/Dumbbell Snatches x 100 total 50 per arm
1b) 100 Double unders
It’s snowing, cold and the wind is blowing, but if you don’t keep moving you’ll freeze to death. There’s one thing on your mind to keep you going and that’s your family and how desperate they are for you to get back to them. At the moment however you’re preoccupied by trying to figure out how your going to cut off the steady inflow of people who want to do you and your family harm. Whats the best way out of this scenario you ask yourself and how in the hell am I going to get myself out of this one?
Your training up to this point has been superior and you know that you could seriously do bodily harm to someone who double crossed you or the people you care about defeat anyone who, but a group of bad guys is another story. Because of your prowess in training you feel ready to handle the situaiton accordingly.
It’s a long shot that something like this would ever happen to you, but what if it did? What if you had to do something that would dramatically change the course of your life and others depending on the outcome? Would you rise up to the challenge or would you fail? Remember people depend on you.
With today’s world and some of the chaos we see on the news and hear on our radios it’s not that far out of the question I guess. If you’re prepared for anything mentally and physically you stand a far better chance than the rest of the population that chooses to let outside circumstances dictate their actions.
Do you have what it takes to step up to take on a serious situation or are you sitting around waiting for someone else to do the job that your perfectly capable of doing? It’s about being battle ready and not some meathead approach to life and lifting. This is serious business because as far as I know we get one chance to make something incredible happen for ourselves in this physcial world. To indulge into the spiritual side of things is for another time and story.
It’s time to mentally focus on training as the winter approaches and the cold air creeps in. Pull up your hoody and internalize your training. Imagine what and who you want to become then start making a plan to get there. The plan is your goals and the action is the movements you physically must take. Yes you must move one foot in front of the other to make this happen. It’s an all out attack on the tools we use to train with so dominate your workouts.
Today’s Training Protocol:
1a) Hang Snatch 5, 5, 5, 1, ,1 heavier on your singles
1b) Jump Rope to Double Unders 5 x 100 reps
2a) Handstand Pushups 4 x submax
2b) Rope Climb / Towel Pull Ups 4 x 1 (rope) Sub-max (Towel)
3) E.M.O.M. Box Jump x 5, Kettle Bell/ Dumbbell Carry 5 minutes
4) Abdominal Blaster x 4 exercises
Note: e.m.o.m. stands for every minute on the minute so hit 5 box jumps at the start of the five minutes followed by the remainder of the time carrying. If you need to substitute your kettlebells for dumbbells do so. If you’r not used to barbell snatches regress to one arm dumbbell snatches. No need to hurry as that will only detour the process of building muscle the right way. If you want to have an incredible physique let your mind and body go through the longer more arduous route of training. It will be tougher, but the reward will be grand.
That’s Trained Tuff: