dimanche 16 octobre 2011

Underground Certified!

Hey there guys, I just came back from Zach's Underground Certification and I must say this sh*t was straigth up awesome! Z had some coaches from Crossfit Central to come and share their knowledges on kettlebell work, new movements, mobility, etc. So with all of this knowledge, I am now ready to rock the Underground Strength Training in Quebec! So stay tuned guys, and you might want to go and see my facebook page, which is the buisness I have with my partner.
http://www.facebook.com/pages/PAD-Primal-Athletic-Development/176025202460503

So if any of you is thinking about getting any kind of certification for your gym, Edison NJ it is! Zach has the mastermind in the biz and will really do what it takes to get you fired and fully equiped. I must also admit i had some pre conceived ideas about crossfit, so when I saw the coaches come in I had some wonders, but I don't anymore. I am still not that much into crossfit because I believe it is not specific enough for an athlete, and it may have too much volume for athletes again. But I saw that these guys were not only in the typical crossfit stuff, but also in strength, underground style! So from there I really got to listen to them and they had some great ideas to share.

With all that said, I will live the code. I will represent the Underground In quebec and dedicate my life to this. Here is my pledge.
Here is more info about the cert
http://undergroundstrengthcoachcertification.com/


Keept it strong guys,

-Will,
Hybreed Training Systems
Primal Athletic Development.

lundi 18 juillet 2011

Home training

There are just no excuses not to train. Home, outside, gym, whatever. Man up and do some f*cking work!

So, with that said, let's proceed with the training.
Today I was gome doing some personnal work and felt like a lazy f*ck for not doing anything.
Has this ever happened to you? probably. 
If you have a pair of dumbells, grab em' and you can kick your ass with just that and bodyweight.
In my case, I have different weights, so for all the set/rep ranges, I used max reps for the given rep number, leaving maybe 1-2 reps in the tank considering there was another set comming and when you decide to do something, you just do it all or don't do it.
You're either IN or IN the way.

So here's how the upper body session went, off course it's not a max effort strength emphasized training, but it does the job when you are at home without lots of equipment and don't want to be no sissy sitting all day.

DB clean&press 3x8 ea.side
   2min rest

2a. Db one hand floor press 4x12
2b. Db b/o row 4x12-15 ea.side
   2min rest

3a. DB Curls 3x12
3b. Band curl 2xmax
   90sec rest

4a. Db tricep rollout 2x10
4b. DB crush press 2x12
4c. Band tricep pulldown 2x max
   90sec rest

CORE FINISHER

Plank to pusp up 1min x2 (5sec. plank, 1 pushup. repeat for 1 minute)

skipping pull up w/ legs raise 2x45sec (Not sure of the actual name, they are like jumping pullups but with very minimal help from the legs, and with a negative resistance on the way down to burn the lats as a finisher)

DB hold 2xalap (as long as possible)

Now, you man up and get some work done, no excuses.

-Will
Hybreed Training Systems

mardi 22 mars 2011

Death by iron


Hey there guys, today was an upper body day, I kept it simple but with high intensity, felt good, kranked up some good reps with some heavy weight. In other words, I attempted death by iron. Feels good to be alive!


1.BB Bench Press
5x5
2min30secs/3min
2a. Incline DB Press
3x12
---
2b.Corner Rows
3x8-10
90secs
3a.Triangle Triceps Extension
2xmax
---
3.Bent Over DB Rows
2xmax
60-90secs
4.Rickshaw Shrugs
4x12-15, max reps on 2 last sets
90secs


As you may have noticed, theres no chin ups/pull ups. What I did instead is that between my bench sets and between my shrugs sets I kranked some mixed grips pull ups to get it done. The goal here is not to exhaust yourself on the pull ups; you do 8-10 depending on your capacity, leaving reps in the tank, just to pump the back muscles real good.

So here you go guys, give it a shot!
Keep it Strong,
-Will, HyBreed Training Systems

mardi 15 mars 2011

DO or DIE


We live in a fucked up world, no doubt about that. More and more problems of society are emerging. As those problems are showing up, we try to find solutions to those problems; that’s just the way it is. Where things begin to get screwed up is when we begin to try and take shortcuts. Instead of facing the situation, people tend to go around it, leaving it there so it will blow up in someone else’s face. Shortcuts appear as the easy and simple solution because we don’t have to deal with the problem, so everything is for the better. But let’s put it that way: You go to the gym, you want to get stronger. So you show up there and stack weight on the bar. As you come to lift it, you take a good look at it, realise that it may be heavy, which will necessitate you to struggle, to battle for your lifts. As it looks hard, you leave it there and proceed to the next exercise. Needless to say you won’t get stronger; you’ll stay weak.

That’s what’s killing us right now; we dodge the problems, leaving some other people to deal with all the crap. People don’t get stronger this way. But the problems, the challenges, they get harder and harder, because that’s what life does; it sends us trials we must go through to adapt ourselves, to get better. When people end up having no other choice but to deal with what’s coming, being too weak, they get other people to help them. But try to deadlift with 5-6 other persons holding the bar. Yes, you will most likely lift the weight, but you won’t get personally stronger. Having someone to watch your back, to spot you is a good idea, because adding to the fact that it prevents you from getting crushed by the weight, it gives you the motivation to crank yourself up and to dominate the weight; to walk that extra mile where most people stop. But other than that, you have to be strong as a person in order to overcome the obstacles in your way.

We were designed to be strong. In our primal state, there were no place for the weak; it was DO or DIE. You had to be a straight up warrior, a washed up meathead. Everyone had to be athletes: not only strong, but also quick and agile; explosive as f*ck. There were none of the comforts that pussyfied our modern civilisation, people had to run, sprint, jump and hunt. When your survival depends on your physical state and your mindset, you got to step it up and DO WORK! Being strong is not easy, I won’t lie to you. It takes a total devotion; always seek to get better, or life will catch up on you and you’ll end up left in dust. Keep challenging yourself before someone else does and outruns you; it’s the only way to take control of your life and to get the things you want and work hard to deserve.

If you want what’s best then you got to do what it takes: hard work & dedication, that’s the only way to kick ass and take names. To prevail, you must battle your way to the top, be relentless. Claim what you deserve. Again: DO or DIE.
Hard work pays off
-Will, Hybreed Athletics

samedi 12 mars 2011

Feels good to feel good



Hey there guys, hope you are doing awesome.
Today I went to hit some weight in the morning, 
and I gotta say, I haven't felt that good in the gym
in a long time! I worked my ass up and got an awesome
training. The reason for this is probably sleep and food.
Slept a good 8 hour, woke up early, ate a good pre-training meal.
Anyway, let's cut the crap. Here's how it went:

First, after a good dynamic warmup, I started with
a heavy lift to krank some sh*t up, felt awesome!

1. DB alternate clean and press: 3x6
2a. Alternate DB press laying on a stab ball: 4x10-12
2b. Wide grip lat pulldown with a 2sec hold: 4x12-15
3a. Banded Push ups: 2xmax
3b. Mixed grips pull ups: 2xmax
4a. DB flat flyes: 3x12
4b. BB upright rows: 3x15
5a. Tricep triangle extension: 3x12-15
5b. BB wide grip curls: 3x 12-15
Core circuit: 2x circuit
    1. Sprinter sit-ups x20
    2. V-ups x15
    3. Toe touches x15
    4. Hip-ups x15

Heres some link to the exercises you might not be familiar with:

Triangle tricep extension: http://www.youtube.com/watch?v=8jNwG3slge4


There you go guys.
As you may have noticed, it's more of a bodybuilding inspired training. It is, but it was my 2nd upper body training of the week, which means I also have a max effort upper body day. What this repetition day gives is some good size to support your strength gains. While in off-season, depending of the sport you compete in, you want to put on some size for the next season, like for football  and rugby players. But the thing is, before all, do not sacrifice mobility for some extra size, never, this will only result in shitty performances on the field.

Keep it strong!
-Will, HyBreed Athletics

jeudi 10 mars 2011

Fear of Failure


These days, success is said to be what determines us as who we are, instead of being who we are that determines our life and the type of success that we'll get. Personality slowly fades down, following the "safe" path designed by the modern society. Because we are afraid of failing, almost no one dares to claim his humanity, to take action and get the control of his life. Some people are afraid to jump into the void, to make that step onto an unstable platform, just because it sounds like a risky buisness. Without a full commitment, you can't have that thing you thrive for. You have to take that chance if you want to get closer to your goal.

The way I see things, life without failure is simply not living. Life is all about taking chances, diving off in the dark, not knowing where we will land. To get better, wether it is in your career or in sports, you have to step up your game, to do the extra work, walk the extra mile that makes the difference between winning and losing, and fear of failure holds us from any of that.



Fear is holding us back, like chains. But that's what we do in the underground; we take those chains and we lift them, making ourselves stronger, forging a better version of our own person, because we can always get better. Our strengths comes from our failures; it teaches us lessons, and we learn about ourselves through that.   
Everytime I fall, it's up to me to figure out how to get back up and not fall like this again. Failures reveals our weaknesses, and making a strength out of a weakness is what divides the strongs from the weaks, those who will live their own lives and those who will stay in their slumber, doing everything they are told to do, without ever questionning themselves.

So ask yourself: how will you be remembered?
As a coward of as a soldier who dared to stand up?
Your call.

Hard work & Dedication,
-Will, HyBreed Athletics

mercredi 9 mars 2011

Upper body

Hey there undergrounders, here's a complete upper body training that you can do in any gym, but that still kills it, underground style. Yeah, that's it, no whinning, no pussyfootin', just pure hard work & dedication.

Dynamic warmup
Bench warm up with progressing charges

1. Bench press: 5x5, then immediatly after the last set, 1 max rep speed bench set
2a. Incline DB press: 4x6-8
2b. Corner rows: 4x6
3a. Dips: 3x12-15
3b. Db Kroc rows: 3x12
4a. Shrugs: 3x8-12
4b. Incline rear delt flys: 3x15
Finisher: 100 push ups as fast as possible

There you go guys, give it a shot!
Work hard, no excuses.
-Will, HyBreed Athletics

jeudi 24 février 2011

Do work

Like they say at Krank systems, Do Work Son!
With that being said, today's training went like this:
Upper body:

-Proper dynamic warmup

1) BB Bench press: 6x3
2a) Corner rows, 3x8-12
2b) Incline DB bench press: 3x8-12
3a) Dips: 3x15
3b) Chin ups, hammer curl stance: 3x12-15
3c) Band pull appart: 3x15-20
4) DB Shrugs: 4x8-12
Then, I felt like I could do some more work, so I threw this in:
With light elite bands: 
5a) Triceps pushdowns: 3xmax
5b) Hammer curls(with bands, not db): 3xmax

After that, I was wasted, but in the good way. Now it's time for recovery.

Hard work&dedication.
-Will, Hybreed Athletics

mardi 22 février 2011

Training for real


One mistake that too many people do is to think that to build more muscle, they have to train more often and with too much volume, leaving no chance of adaptation to their body, as they keep crushing their CNS. For example, to ignite their muscle growth, lots of people tend to divide each muscle group, ending up with a tem plate that looks like this:
Chest, Back, Legs, Shoulders, Arms, and sometimes they even split biceps and triceps, which give a 6 day training template.


Yes, this template can get you bigger, but not really stronger, and certainly not explosive. Even if you are just going for the bulky look, it’s not worth it at all, as people most likely will destroy their system, as said previously. So I ask you: is the look worth being tired all the time, unable of any high intensity physical effort? F*ck no! This kind of unhealthy lifestyle will just fall right back in your face as you grow older. The word is less. Less is more, so train smart.


On my opinion, everyone should train as athletes; be strong instead of just looking ripped: be functional. The situation I described earlier is the problem of our society; the pussification of the human race has gotten too far (Thanks to Zach Even-Esh for the quote). What is the point of looking big and ripped, when you turn out looking like a total wuss when helping a friend to move some furniture? I say man up!


So, the best way to train, on my opinion, is explosively, with big, multiple muscles involving exercises. Train your whole upper body or lower body on a single day. Engaging multiple muscle groups in a movement is the best way of being functional, and therefore, developing real strength; not the type of strength that allows you to do leg curls or fancy arm curls on the machines with all the weight on, I’m talking about real world strength here. So get back to the basics, get underground. Lift like a man.


A good way to train like this is to, of course, do compound movements, and then mix some big lifts and assistance work, but not on those machines. If you want, you can add a vanity day depending on your schedule and template. Conditioning is also a good idea (don’t get me wrong, I’m not talking about cardio), because it enhances recovery and increases your athletic performances if done correctly. If you can get your hands on a sled and/or prowler, I highly suggest you do that; it’s simply one of the best recovery/speed tools I ever seen, and this will get you real man calves, not like those wussy calves raises I hope to never see you do.


If you are competing in any sports, between your high effort days, add some dynamic speed training, like sprints and jumps. This will make you more quick and explosive, while also making the blood go through your muscles, bringing nutrients to improve your recovery, as this type of effort doesn’t rip your muscles, but stimulates them.
So a good training template could look like this:
Note that this is a basic training template, designed to make you generally stronger, but this is not sport specific, but if you would like to see something more specific, just get in touch with me and we’ll work it out!
Max effort upper:
BB Bench press
5x5
Incline DB press
2x max
A.      Corner rows
3x8-12
B.      Dips or close grip BB bench press
3x8-12
C.      Face pulls
3x8-12
BB Shrugs
3x10
BB complex (see video below)
2-3x complex
Max effort lower :
A.      Squat
5x5
B.      Depth jump
5x5
Unilateral DB step ups
3x8-12
A.      Glute Ham Raise, weighted or bodyweight
4x10-15
B.      Jumping lunges, light db or bodyweight
4x6-10
DB complex or HIIT on a treadmill
2x complex or HIIT, see below

DB complex: 10x each exercise:
HIIT on a treadmill: High Intensity Interval Training: 30sec. Sprints, 30sec. Walk, x10
Repetition upper body:
DB alternate bench press
4x8 each arms
A.      Pull ups
3x almost max; leave 1rep in the tank
B.      Band pull apart
3x15-20
A.      Push ups on DBs, weighted if possible
3xmax
B.      Bent over rows
3x8-12
A.      Standing DB military press
3x8-10
B.      DB hammer curls, both arms same time
3x8
Farmers walks
5x distance

Here I suggest you add an abdominal circuit, and add some grip work after your upper body trainings.

If you want to know more about training to get real strength&real results, then I strongly suggest you go take a look at those 2 links below:

So here you go crazy dudes, let me know what you think about this.
Train hard, train underground
-Will, Hybreed Athletics


jeudi 10 février 2011

Back from a pause week

This week I am getting back from a week off, which can be a great way to deload when you are putting lots of stress on your CNS from heavy weights, read more there:
http://hybreedathletics.blogspot.com/2010/09/how-to-deload-properly.html

So this week went like this so far:

Day 1: Max effort upper body

Foam roll
Dynamic Warm-up
1)Bench press: 5X5, then right after the last set, 1 set of max rep speed bench
2)DB clean and press alterning with snatch and press, alterning arms: 3X10
3a)Corner rows: 4X12
3b)Cable tricep pushdown: 4X12
4a)DB Shrugs: 3x12
4b)DB alternate hammer curls: 3X10
Foam roll

Day 2: Max effort lower body

Foam roll
Dynamic Warm-Up
1)BB Squat: 5X5, then one set of max reps with a ligth weight
2)Good Mornings: 2X8
3)Bulgarian Split Squat jump with light DB: 3X6
4)GHR: 4X12
5)DB complex finisher, see the video below:
Foam Roll
Here's a great DB complex finisher I took from Joe DeFranco:


Day 3 comming soon, stay tuned!
There you go guys, let me know what you think of it, and what you would change perhaps!

Sh*t Up and Lift!
-Will, Hybreed Athletics

lundi 3 janvier 2011

Get your walk on

Too often I see people talking about upper body, wheter it's mass, strength, and all that stuff.
But what about the legs? Don't tell me you do some lame treadmill or bycicle cardio, that's not
a leg training.Legs are one of the most important part of your body, and I'd say the most important one. 
We were designed to be athletes, and what's an athlete without strong legs? Don't come and tell that squats are not good for knees, and, most importantly, don't touch to those f*cking machines, period.
But first of all, you got to train smart. Mix the training methods, tweek up your sets/reps in regard of your objectives and see the way it goes, and modify your training in regards of that. Don't forget to change your training depending of when you are in and off season, otherwise, you are killing your progress in the gym and on the field.

So, here is what my leg training looked like this week:

Dynamic warmup of 10minutes

1a) BB Squats: 4X5
1b) Depth jumps 4X5
2) Bulgarian split squat jumps holding light DBs: 2Xmax
3a) GHR with a 45lbs plate: 3X12
3b) Stability ball curls: 3X15
4) Heavy DB lunges: 3X6 each side
5) Hill sprints. You don't feel like it? Shut up and do it.

Try this and give me feedback on how it went, or just comments on what you think of it!

-Will,
Hybreed Athletics