mercredi 8 décembre 2010

Back from a deload week

Yesterday was my first training after my deload week: Kicked my ass, but with moderation; when you come back from a deload week, don't go and push yourself like crazy, or you will put too much useless stress on your body. You got to go hard but smart; get progressive loading with a good rep range so your body can get a good stimulus. Like Jason Ferrugia says: Stimulate, don't annihilate.

So here's how the workout went:

Dynamic warmup with bodyweight and bands&tennis ball tissue work

1) BB Bench press: warmup, 4X5 with progressing charges, then max rep with 1plate on each side
2) Hang cleans: moderate weight, 2X Max
3a) Pullups: 3X12-15
3b) Bodyweight Dips: 3X12-15
4) BB Bent Over rows, moderate weight: 3X15,12,10 with progressing charges
5) BB Shrugs, moderate weight with 2sec. hold: 3X12-15
6) DB Towel Hammer curls: 2X Max, for some grip&forearm work.

Train hard&smart,
-Will,
Hybreed Athletics

dimanche 31 octobre 2010

Hybreed Athletics summer compilation

Hey there guys, here's a compilation of what we've been doing this summer, we did not filmed much but there's some awesome strongman training and circuits in there! Give it a shot and let me know how it went.

video

Real strength comes from real dedication,
Peace,
Will, Hybreed Athletics

lundi 27 septembre 2010

How to deload properly?

When it comes to maintain a good strength training program, one of the most common error is not to have deload weeks. Some people don't see why they should go easy on a week if they want to get bigger and stronger. But if you do not deload, your body will end up just  not being able to follow anymore. However, if you're a beginner, deloading is not so important. But if you are an intermediate or so, you should include a deload week every 4 week of your program. (weak 4,8,12,etc.)

I recommend you to cut the total training volume per training session by 40%. If you do 20 sets in a session, I suggest you go for 12. You should also keep a big barbell movement for maximal strength, but cut the weight for about 50% of your 1RM, and depending of how your program is designed, you could stick to 2-3 sets of that given compound movement.
For assistance exercises, you could keep the same intensity, but do less sets. So give your CNS a break and don't go to failure.

You could also just cut the heavy lifting off for a whole week and get away, find a relaxing activity that gets your body and your mind away, so that when you get back to training you're ready to eat more iron than ever.

Here are some deloading suggestions:
-If you were not doing lots of bodyweight, you could deload using bodyweight.
-Light kettlebells, bands and light sled work.
-Use extra recovery methods before and after your workout.
-As said earlier, cut your intensity and your training volume.

Stay Strong,
-Will, Hybreed Athletics

samedi 25 septembre 2010

Squat your ass

The article down there has been made by one of my biggest inspiration:
Zach Even-Esh

Squats to Skyrocket Your Muscle Growth and Fat Loss








Heavy squats are numero uno for helping your entire body gain muscle at warp speed as well as a great way to skyrocket your fat loss around the clock and speed up your metabolism.



Heavy leg work causes a surge in the release of your growth hormones like no other exercise can. The heavy weights sitting on your back tax the entire body intensely. Your legs and entire back side support the load unlike any other exercise.



You can squat with high reps or low reps, heavy weight or light weight. You can squat with various tools in various positions. A barbell or a heavy sandbag on your back is awesome for building muscle.




Muscle being added to your quads, hips, glutes, hamstrings, lats and lower back cover a large area of your body. The more muscle you have, the faster your metabolism revs, even when you are NOT training, helping you burn more calories around the clock compared to a weak, skinny individual (or fat and weak individual).


I have performed heavy barbell squats for heavy singles or up to 5 reps, I have also performed high rep back squats up to 50 reps! Talk about brutal!


Try throwing a sandbag on your back, walk 10 yards and squat 2 reps, repeat until you can no longer walk or until you squatted 20 reps.


This workout is not for sissies, only the strong and mentally tough will survive.


Try squats for heavy sets of 3, or several sets of 10, or 1 gut busting set of 20 – 30 reps. The high rep squats will leave you exhausted and wiped out on the floor for a good 10 minutes afterwards.


The question is, how badly do you want to pack on rugged muscle and transform yourself into a ripped and rugged beast?


If you want it badly enough, then I have the answer for you below.


Get the 12 Month Beast Training Program and Follow the Underground Blue Print for Packing on Mounds of Rugged Muscle and Serious Strength.
http://undergroundstrengthmanual.com/
 
Here's his websites, they deserve that you check them right now, no BS!
http://ZachEven-Esh.com 
http://UndergroundStrengthGym.com
http://getwrestlingstrength.com/


Kicking ass and taking names
-Will, Hybreed Athletics

vendredi 24 septembre 2010

Training Template

Hey there bruthas, here's a good template that anyone can use in any gym

1- Start with some jump or throw movement for power developpement
     and to activate a group of muscle.

2- Big barbell lift for maximal strength development

3- Bodyweight for assistance work, flexibility and more, see benefits of bodyweight article:
     http://hybreedathletics.blogspot.com/2010/09/benefits-of-bodyweigth-training.html

4- Strongman finisher

Pretty basic but works for everyone
 (if you don't take it easy. You want results, then you gotta kick your ass)

Give it a try!

Get stronger,¸
-Will, Hybreed Athletics

mercredi 22 septembre 2010

Benefits of bodyweigth training

Benefits of body weight training exercises:


o Increased relative strength, GPP (general physical preparedness), and endurance.

o Increased cardiovascular health.

o Increased capillary density.

o Decreased body fat.

o Increased posture and muscle tonus.

o Decreased risk of injury to shoulders, knees, and lower back.

o Increased mobility flexibility through full range of motion training.

o Improve recovery and decrease muscle soreness

Master your bodyweigth
-Will, Hybreed Athletics

mardi 21 septembre 2010

Gun Show

Whatever the size of the arm, nothing is more impressive than bulging biceps like hills. It may or may not be supported by genetics, but in any event, a good knowledge of exercises for the biceps can make a difference. The biceps has two beams: the short portion (inside) and the long portion (external). The long portion is what forms the curved part of the muscle: it is therefore essential to mobilize the long head and curl the bar, the spacing of hands plays a role.



Taking classic grip (shoulder wide) targets mainly the short portion of the muscle. The more we take out the hands beyond the width of the shoulders, the more the short portion is mobilized to the detriment of the long portion. The nearer the hands, the less you target the short portion and the more you target the long portion. In conclusion, if you want to engage the long-part and even accentuate the curves of the biceps, add some curls with just a little closer grip than shoulder width in your program for biceps.

But, don’t emphasize the biceps too much in your training. In fact, this is a very common error. Most gym beginners or globo gyms minded dudes just want bigger guns. But the fact is, with a good and complete training program, you will already train your biceps indirectly. Indeed, when you train your back, the pulling force you apply engages your biceps in the movement. For example, Lat pull downs or Pull ups works your lats and your teres major, but it also involves your biceps and your brachialis in the movement.

So, you can add some gun show work at the end of a workout, but I highly recommend that you focus on the main muscles and that you put your compound movements in priority.


Go Hard or Go Home
-Will, Hybreed Athletics

lundi 20 septembre 2010

Upper body training session

elite fts picture

Today was a brutal upper body workout, kicked my ass hard on this one.
 Here's how it went:

Dynamic warmup
Bench press: warm up set, then 8-6-5-4,
and then took my warmup weight for as much reps as I could.
Pull ups: 3X12
Military press: 8-6-5
3X15 each exercises of the superset:
A: Seated rows 
B: Dips
Finisher: 50 push ups, no matter how many rep/set,
I did it as quick as possible until I reached 50

Train Hard,
-Will, Hybreed Athletics



Lateral raises variation

When doing lateral raises, the infra spinatus (muscle of the rotator cuff) supports most of the load on the first 30 degrees of the climb. Indeed, only then deltoids come in. As a result, the load that we can take is limited by the muscles of the rotator cuff, smaller and weaker, leading to smaller results.



However, you can go over this obstacle by opting for lateral raises done with your body leaned on the side (as in the picture), because in this position, the supra spinatus is unsolicited and the focus is entirely on the outer deltoid. Here's how: your free hand, grasp a solid support (eg, the side of a squat cage) and lean your body at 35-45% on the side. On the other hand, hold the dumbbell, arm extended vertically above the shoulder. Raise the arm until it is parallel to the ground, hold it in position on a time, and then slowly lower the dumbbell to the starting position. Do all your reps and change sides.

Train like an animal,

-Will, Hybreed Athletics

dimanche 19 septembre 2010

Powerlifting knowledge

You unfortunately can’t just work on your competition movements to get better at them. A lot of secondary muscles have to be considered if you want to improve your performance on the squat, bench press or deadlift and such.




The question is what muscles work in priority?

Certainty it’s important to work a minimum of every muscle, they are useful and help keep a good balance, and several injuries are due to an imbalance of antagonist muscles, such as weak lower back and weak abs, and all of this will increase the risk of injuries.



Many beginners also make the error of thinking that to be stronger on the bench, they have to do only pecs exercises, or quads for a bigger squat, but that’s all false. A strong bench, squat, deadlift or clean and press involves your whole body. The more muscles involved in the execution of a given movement, the more weight can be lifted. I hope this enlightens you on some bs you probably heard in your typical gym.



Now let’s put that to practice.

When you squat or deadlift, the range of muscles that you work is pretty similar: the posterior chain which involves hamstrings, glutes and lower back. Some other important muscles as the quads are also involved, but here we’re talking about the posterior chain. When it comes to bench press, strong triceps, deltoids, lats and even biceps brachialis are really important, because all those muscles are involved in an explosive and well-lifted bench press. So, on the bench, it’s important to keep a good balance between the antagonist muscles (dorsal/pectoral, deltoid posterior and anterior) to avoid bad injuries again, such as the rotator cuffs.



Here is a chart of the principal exercises to do in addition to the basic exercises and the muscles they target.












 These exercises are vital for the development of good muscle chains that are required for most athletes, and a lot for powerlifters. It's obvious that other exercises should not be overlooked, such as hammer curls, lateral raises, rows, adductor work, etc. All these exercises help to strengthen muscles and a general balance. I also recommend using as much or free weights as possible, because not only do they work the targeted muscles, but they work the stabilizers as well. You can perform any movement that a machine can provide, with a barbell, squat rack, bench and pull-up bar and get away better results because your body works harder. The more exercises you switch out from machines to free weights, the more muscles you pack on.

-Will, Hybreed Athletics
 

mardi 10 août 2010

Strongman circuit

Hey there brothas, here's a video of a killing circuit with strongman implements.


Lift Heavy, Get Strong: er

mercredi 21 juillet 2010

Back Training

The back is one of the most important part of your body,
and one of the biggest source of strength as well.

It is really important to train your back on a regular basis,
and to train it with different methods mixed together as well.

Different methods will help to balance your strength and flexibility,
through your joints, stabilizers and such.
What I suggest is that you mix heavy compound movements to bodyweight
and moderate weight for 10-15 reps to reach the small but important muscles of the back.

Compound movements will give you the overall strength,
because it involves most of your muscles. Bodyweight training will
provide more mobility and flexibility. It also works your stabilizers a lot,
and so does compound do. If you are not a beginner, adding weight to your
bodyweight is a really good way to challenge yourself and to gain more strength.
Finally, I recommend that you use a moderate weight for 10-15reps for exercises 
that train smaller muscles of your back, wich are really important, mostly for your posture.

Finally, here's a view of my today's back workout:

Warm up:
1) Band pull appart, 3X10
2)Pull ups, 2X10

Workout:
1)BB rows, 4 sets: 1X12, 1X8, 2X5, with as much weight as possible for every sets.
2)Pull ups, 3 sets: 1Xmax, 2Xmax with a 20 pounds db holded by my knee.
3)Seated cable rows, 3X10-12 with a heavy weight.
4)Face pulls, 3X15-20 with a moderate weight.
5)Back extension, 2X10 with a 35 pound KB.
6) sumo deadlifts, 2x10, 1X5.

mercredi 14 juillet 2010

Playground

Hey there bros, this is a compilation of our summer playground training up to now,
Featuring Cl coaching, wich you can check out on facebook, just
type in CL coaching.
‎"If you train hard, you'll not only be hard, you'll be hard to beat." - Herschel Walker

video
House of Strength

mardi 6 juillet 2010

Leg day


Today was a very hot day, something like 40°C with humitidy factor, but not an excuse not to train!
I got up early, ate a good breakfast(with a shitload of eggs, obviously), and went for a brutal training. Here's how it went:

Warm up: Running with high knees, heels to the ass, and some hill running.

Then, I went for a shitload of carpulls:
4X front car pulls uphill
4X back piddle car pulls.

Then, some heavy leg presses for 4X5, plus a warm-up set.

And finally, 3Xmax reps on heavy box squats, gotta kill those legs!

jeudi 17 juin 2010

I am the only one who can truly help me reaching my goals, I could be helped by a thousand people, If I'm not ready to do what it takes, then I’m straight dead. I must be ready to believe that I can do whatever I want to do, by giving all I have to give on every aspects of my life, because if I never take any chances in life, then, even if I don’t lose anything, I won’t have anything at all. Life is a risk that I am ready to take, because safe choices never led me further than the tip of my nose. Then, and only after I gave everything I had, I can see a glimpse of what I want to see. To see more than a glimpse, I must repeat that process for my entire life; never staying static, never be totally satisfied of what I got, always be aiming for the next level, always looking out to be better for myself before anything. Because I am me, I’m the one that can help me.


Of course I got to enjoy the little things, enjoy what I got, my entourage, etc. But I must not stay still, telling myself that I got everything I want, everything I deserve. I want the best, and I will deserve it. No fancy shortcuts, I will deserve everything I have. And when I do something, not only will I do it the best that I can, but I will do it better than everyone, because this is the only way to get stronger, to get further in life. I constantly challenge myself, and I get my pride from that. Without pride, without honor, a man is nothing.

I want to get stronger, mentally and physically. I want and I will dominate my opponents. But in order to do so, I will work tirelessly, I will always do the extra work that no one asked me to do, and I will go through hell, but I will not fall. I won’t even kneel down. Sitting down, lying down, these are not options. I will stand up, I will prevail.

Myths & Lies About The Bench Press Exercise

Lots of people talk about how bench press would be bad for people,
especially for baseball player because it would create some imbalances...
Well, here is the proof that bench press is essential to any trainings.
It was made by Eliott Hulse, a strength coach and pro strongman.
If you don't know him, go check his website.

http://www.hulsestrength.com/

lundi 14 juin 2010

Shoulder Workout

Today was a shitty rainy day, but not an excuse to stay at home.
I did not had that much time, only like 45min-1h, so I went for an intensive shoulder workout.
It went like that:

Rotator cuffs activation with band


BB clean and press
1X8, 1X5, 1X3 with progressing charges,
as much weight as possible for each sets
Superset with 10kg medicine ball slams
(as much as possible)

Incline Bench
Warm up: moderate weight for 15 reps
1X8, 1X5, 1X3 with progressing charges,
as much weight as possible for each sets

Db front raises, 2X10

Db side lateral raises, 2X10

2X rope climbing

Db shrugs 4Xmax reps with progressing charges

jeudi 10 juin 2010

Weigth training exercices to avoid

When it comes to constructing the ultimate weight training program to build muscle, exercise selection is a very important component. You build muscle fastest with compound weight training exercises. Any bodybuilding program that focuses on machines and isolation weight training exercises is a complete waste of time.
Below are the worst weight training exercises on the planet and should be avoided at all costs if you want to build muscle fast.

1) Smith Machine Squats- Squats are one of the best weight training exercise you can do in order to build muscle fast. Doing them on a Smith machine however, is a huge mistake. Squatting in a Smith machine is very hard on the knees and causes the lifter to develop what is known as a pattern overload syndrome. The smith machine isolates the legs while taking the trunk out of the movement. In a normal free weight squat your lower back and abs must stabilize the weight and every muscle group must work in unison. This is how the body functions, as a unit, never in isolation. This can lead to severe imbalances and injuries.

2) Leg Extensions- Compound weight training exercises are the best muscle building exercises there are. Leg extensions are an isolation movement which do very little to build muscle. This movement also creates shearing forces on the knee and should be avoided at all costs.

3) Abduction/ Adduction machines- This is the one where you sit with your legs spread and strapped into the machine. You perform this weight training exercise by opening up or spreading your legs and then closing them. This is another isolation movement which will do nothing to build muscle. On top of that, you will look like a girl if you do it.

4) Abdominal Crunch Machines- The abs never work in isolation in the real world. In fact, the abs do not ever contract consciously. They contract unconsciously as a way to protect the spine. The abdominal muscles never work without the use of the hip flexors yet these isolation crunch machines are specifically designed to take the hip flexors out of the movement. For these reasons, this is a very ineffective weight training exercise for building muscle.

5) Ab Roller Devices- This apparatus is a version of the aforementioned crunch machines and is another useless piece of equipment. This device takes the neck completely out of the movement which is exactly what you don’t want to do. Contracting and or flexing the muscles of the neck during an abdominal crunch is exactly what you want to be doing and is physiologically correct. Another waste of time in the quest to build muscle fast.

6) Smith Machine Bench Press- The bench press is a great muscle building exercise but doing it in the Smith machine is not a good idea. Much like the Smith Machine Squat, this exercise will cause you to develop a pattern overload and will lead to injury. Pressing on the Smith Machine isolates the pressing muscles and completely eliminates the use of the stabilizer muscles, such as the rotator cuff. This will lead to imbalances that can transfer to serious shoulder injuries. You can’t build muscle when you are injured.

7) Bench Dips- This is another weight training exercise that I did for many years and now regret. I routinely did this exercise with four 45 pound plates on my lap. Little did I realize at the time that bench dips put your shoulder in a very dangerous position and can eventually lead to serious problems. While this exercise is useful in building muscle it is also dangerous. If shoulder safety is a concern I recommend that you avoid this exercise and stick with parallel bar dips for building muscle.

8) Concentration Curls- When it comes to weight training and building muscle, everybody’s favorite bodypart is biceps. Chin ups and barbell curls are the best weigth training exercises for building huge biceps. Concentration curls are not. This is a pure isolation movement which supposedly puts a “peak” on your biceps. The only problem with that is the fact that it is physiologically impossible to peak your biceps. Muscles grow evenly along the entire length of the tissue from origin to insertion. When looking at the effectiveness of an exercise one of the key determinants in the results that it may produce is the amount of weight that can be lifted. In a concentration curl it is very difficult to lift a great deal of weight and thus it renders the movement ineffective. If you want to build huge biceps, avoid concentration calls.

9) Bench Press to the Neck- This was a big favorite muscle building exercise of Larry Scott and Vince Gironda. It was supposedly a great muscle building exercise for the upper or clavicular pectoral muscles. The problem with this movement is that it will absolutely destroy the shoulders and can easily lead to a pec tear. This is one movement that you should stay very far away from in your quest to build muscle fast.

10) Old School Pec Dec-This is the supposed muscle building exercise machine which has you bend your arms ninety degrees while externally rotating. You place your arms on the pads and then proceed to bring the pads together in front of your body. This is not only dangerous for the shoulder but is absolutely useless and will not build muscle at all.
11) Knee Break Squats- As mentioned earlier, the squat is the best weight training exercise there is for building muscle. Some trainers and coaches have advocated initiating a squat by first breaking at the knees rather than the hips in an effort to put more stress on the quadriceps muscles. The problem is that this also puts unnecessary stress on the knees and severely limits the amount of weight that can be lifted. Squats should be initiated by first breaking at the hips and sitting back and down, not by breaking at the knees and pushing your knees forward as you descend.
These weight training exercises are listed in no particular order. Unfortunately there are many other weight training exercises that are performed on a routine basis by many lifters that are also useless and dangerous. Those listed above just so happen to be the worst. If a weight training exercise causes pain, you should always avoid it. If a weight training exercise is supposed to target a certain muscle group in isolation and requires you to use extremely light weights it is usually best avoided. The exception to this rule would be prehab and rehab type exercises such as external rotation exercises for the rotator cuff.
Train hard, train smart and focus on the big, basic, compound weight training exercises and you will build muscle fast.

Lift Strong Fundraiser


LIFT STRONG Fundraiser is ON, Friday, 4 PM on June 18th.

ALL Proceeds benefit The Leukemia & Lymphoma Society


The Events for High School & Open Division are Listed Below:

Tire Flip: 450 lbs / 600 lbs x 3 reps for time

Farmer Walk: 160 lbs / 200 lbs x Parking Lot for time

Log Clean & Press: 115 lbs / 135 lbs x 30 seconds for reps

Sled Drag: 6 plates / 8 plates x Parking lot for time

Looking forward to seeing who brings home the GOLD this year! As always, it will be a battle.


The High School Division will be brutal with defending champ T. Woods returning and in the Open division we have the defending champ, Curls, coming back, who is also carrying the title of ‘World’s Strongest Athlete’!

Minimum Donation: $ 40 with option to donate more

To qualify for this event you must be able to perform the lifts listed above with the designated weights.

If not, then you gotta get STRONGER!


http://www.undergroundstrengthclub.com/announcements/lift-strong-updates/

mercredi 9 juin 2010

Welcome to the underground


Are you still pussy footin' in your gym,
Or have you gotten busy griping and ripping heavy barbells,
stones, sandbags, tires, dumbells and kettlebells?



It's time to become real strong, friend.





Time to go to a whole different world;
The world of The Underground,
Where training holds no rules,
Where Bullsh*t and excuses are not acceptable,
And where cry babies and wimps are smashed and beaten.



This is not only about tour typical physical training,
It's mental as well.
You must have a strong mind to commit to this hardcore training,
And to go trough hell,
Because you will.

It's time to learn some lessons from the real world,
A world where the strength is the only way to survive,
An unconventional world.
In this world, the underground prevails.

It's time to break the mold,

It's time to Break the rules...

mardi 8 juin 2010

First Car pull ever

Hey guys, as a beggining strength coach, I got to preach what I teach. So, here's a video of me, maybe a month ago, pulling my first car ever. This is a really god exercise because it involves the most of your body, especially the legs, obviously, as well as the stabilizers. So, there you go, enjoy this short video and let a comment below.
video video

Hybreed Athletics opening

Hey there, my name is William Lafleur, and this blog is to share you guys two of my passions that I think goes perfectly together; Underground Strength Training and Philosophy.
I say underground strength training and not simply training because there is one major differences between both: Real-Life Strength.
Underground Strength Training ( Let's call it UST) demands a lot of commitment, and a strong belief in it's philosophy, wich should fit well with your personnal philosophy, if you are a hard worker.
Ust is a non-conventionnal type of training, and it's far from the globo-gym BS. It has taken the hard way, because it is the only real way to really succeed. Shortcuts are not an option. Work hard and know how to use your environment and your own body for your training: Bodyweight exercises, Tire flips, Sandbags, Sledgehammers, Stones of all sizes and weight.
In a regular, commercial gym, you will see most of people training on fancy machines that makes you force in what they call "the perfect and most safe way". But if you train that way, you will only be strong on those machines, because you accustomed your body to do a given movement in only a given way. You can't accomodate your strength with your everyday life. That is what I call weakness.
In this vein, Ust is a real-life strength maker, and is also way cheaper, because you don't have to buy all of those fancy and expensive machines.
So, in this blog, I will give you guys exercices, videos of my own trainings, and my own life reflections, concerning training and other life aspects.