IN my last posting, I addressed the importance of getting into a fitness regimen that develops one’s fast-tic nerves and Survival Motor Capabilities so crucial for the mega-combat stress demands of a fight for (your very) survival.   In this posting I am going to get a little more specific on the types of program(s) about which I speak.  However, before I delve into some aspects of these Survival-Specific Programs, let me review of few of the reasons I think doing so could be crucial to one’s ability to fight at maximum output.

WHY A FIGHTING ARTS SPECIFIC WORKOUT PROGRAM IS IMPORTANT?

 

1. SPEED.  The Fast-Tic Nerves program is by far the best for a fighter’s Speed Quotient.  By that I mean – and I have personally experienced this – a fighter can expect to react quickly, using the element of Surprise/Speed, respond quicker and with far more Power, Explosively and to be able to regain Distance (Escape and Evasion) more effectively.
2. DECREASED SURVIVAL REACTION TIME (SRT).  SRT is a huge Tactical Edge for any fighter.  My S.P.E.E.D Fitness Program provides faster hands,  quicker feet and a lean and mean body designed for efficient fighting.
3. INCREASED MASS/DECREASED INJURY.
4. EXPANDED ATP/PC FIGHTING ENVELOPE.  Increase the amount of time one can fight at maximum output through this anaerobic weight lifting and aerobic cardiovascular plan.
5. INCREASED CONFIDENCE will make hesitate less, react faster, better.
6. LEAN AND MEAN, FAST AND LAST (Standing) OVER BIG AND SLOW.  This workout helps drop excess fat and weight by building fighting-specific muscle (muscle burns up excess fat, etc.).
7. AND MANY MORE REASONS I HAVE NOT ENOUGH TIME TO COVER HERE. 

THE HAMMER’S EXPLOSIVE S.P.E.E.D. SURVIVAL FITNESS PROGRAM

 

THIS, folks, is my program I adapted from a football-specific weight lifting program.  More likely, there are programs out there that would be better suited for your needs.  If you belong to a fitness center, you might ask one of the fitness instructor to help you find one that works best for you.

The SPEED 3-Day Program consists of three daily programs followed by a one-day rest period.  The length of time between sets is an individual choice, but a fitness principle says that the less time between sets, thehigher the anaerobic value.

DAY 1:

1. Wide Grip Bench Presses.  Pyramid the sets from very low rates and high reps to fairly high weights and only 1-rep at the end.  In my SPEED Program, I begin with 115 pounds and 10 reps. I work up the scale, placing the amount of weight on the bars with which I can perform 10 reps. My last set is 1 rep with 225 pounds.  Trust me, you will feel the blood pulsing through your muscles as the end.
2. Incline Bench.  5 sets.  Once again, 10 reps at a low weight and working up the pyramid, each set getting heavier but staying at 10 reps@.  The last 2, however, are as much weight as I can put on a bar while doing 4 reps and then 1.
3. Bench Press.  Put 50-pounds (two quarters) on a 45-pound Olympic Bar (or, if you are working at home, use dumbbells) and do 100 reps.  You will have to break this up into as many sets as it takes.  Your arms will be burning.  Trust me!
4. Triceps:  50 pushdowns, followed by 2 sets of 15 Reverse Pushdown (turning palms up and pushing toward the floor) and 1 set of 25 overhead dumbbell presses.
5. Shoulders:  Here one does 5 or 6 sets of dumbbell presses starting with 10 reps at 30 lbs; 8 reps at 35; 6 reps at 40 lbs; 4 reps at 45 and 2 reps at 60 lbs.  As always, there is no hard and fast rule re how many lbs you press.  Up to you.
6. Shrugs:  3 sets of dumbbell shrugs.  30 repetitions of 35 lbs, followed by 20 reps of 45 lbs. And 10 reps at 60 lbs.
7. Pulls:  This is an exercise where one lays on a pad and pulls a 45-pound plate from near the floor to his or her chest, lowers the plate and then repeats.  The SPEED Program advocates finishing the workout with 10 pulls of 45 pounds.

SPEED WORKOUT NOTE:

Do not allow yourself to get discouraged by the challenging aspect of this program.  I recommend that you take on this program in manageable clusters.  Limit the weights and even the repetitions when you first begin.  You will find yourself gaining both strength and endurance as your body acclimates itself.  Soon, I predict, you will be doing all the exercises and asking for more.  If you play sports, you will find your reflexes quicken, your powder increasing as all your relevant body parts come together as a power-unit.  If you are not or have not been involved in a fitness program, I suggest that you consult your physician before you take on this or any other physical fitness program. 

 Next Blog:  Day 2 and 3 of the SPEED Program.

BY HAMMER

 

 

 

IN my last posting, I addressed the importance of getting into a fitness regimen that develops one’s fast-tic nerves and Survival Motor Capabilities so crucial for the mega-combat stress demands of a fight for (your very) survival.   In this posting I am going to get a little more specific on the types of program(s) about which I speak.  However, before I delve into some aspects of these Survival-Specific Programs, let me review of few of the reasons I think doing so could be crucial to one’s ability to fight at maximum output.

WHY A FIGHTING ARTS SPECIFIC WORKOUT PROGRAM IS IMPORTANT?

 

1. SPEED.  The Fast-Tic Nerves program is by far the best for a fighter’s Speed Quotient.  By that I mean – and I have personally experienced this – a fighter can expect to react quickly, using the element of Surprise/Speed, respond quicker and with far more Power, Explosively and to be able to regain Distance (Escape and Evasion) more effectively.
2. DECREASED SURVIVAL REACTION TIME (SRT).  SRT is a huge Tactical Edge for any fighter.  My S.P.E.E.D Fitness Program provides faster hands,  quicker feet and a lean and mean body designed for efficient fighting.
3. INCREASED MASS/DECREASED INJURY.
4. EXPANDED ATP/PC FIGHTING ENVELOPE.  Increase the amount of time one can fight at maximum output through this anaerobic weight lifting and aerobic cardiovascular plan.
5. INCREASED CONFIDENCE will make hesitate less, react faster, better.
6. LEAN AND MEAN, FAST AND LAST (Standing) OVER BIG AND SLOW.  This workout helps drop excess fat and weight by building fighting-specific muscle (muscle burns up excess fat, etc.).
7. AND MANY MORE REASONS I HAVE NOT ENOUGH TIME TO COVER HERE.

THE HAMMER’S EXPLOSIVE S.P.E.E.D. SURVIVAL FITNESS PROGRAM

 

THIS, folks, is my program I adapted from a football-specific weight lifting program.  More likely, there are programs out there that would be better suited for your needs.  If you belong to a fitness center, you might ask one of the fitness instructor to help you find one best for your needs.

The SPEED 3-Day Program consists of three daily programs followed by a one-day rest period.  The length of time between sets is an individual choice, but a fitness principle here says that the less time between sets, the higher the anaerobic value.

 

DAY 1:

1. Wide Grip Bench Presses.  Pyramid the sets from very low rates and high reps to fairly high weights and only 1-rep at the end.  In my SPEED Program, I begin with 115 pounds and 10 reps. I work up the scale, placing the amount of weight on the bars with which I can perform 10 reps. My last set is 1 rep with 225 pounds.  Trust me, you will feel the blood pulsing through your muscles as the end.
2. Incline Bench.  5 sets.  Once again, 10 reps at a low weight and working up the pyramid, each set getting heavier but staying at 10 reps@.  The last 2, however, are as much weight as I can put on a bar while doing 4 reps and then 1.
3. Bench Press.  Put 95-pounds on a 45-pound Olympic Bar (or, if you are working at home, use dumbbells) and do 100 reps.  You will have to break this up into as many sets as it takes.  Your arms will be burning.  Trust me!
4. Triceps:  50 pushdowns, followed by 2 sets of 15 Reverse Pushdown (turning palms up and pushing toward the floor) and 1 set of 25 overhead dumbbell presses.
5. Shoulders:  Here one does 5 or 6 sets of dumbbell presses starting with 10 reps at 30 lbs; 8 reps at 35; 6 reps at 40 lbs; 4 reps at 45 and 2 reps at 60 lbs.  As always, there is no hard and fast rule re how many lbs you press.  Up to you.
6. Shrugs:  3 sets of dumbbell shrugs.  30 repetitions of 35 lbs, followed by 20 reps of 45 lbs. And 10 reps at 60 lbs.
7. Pulls:  This is an exercise where one lays on a pad and pulls a 45-pound plate from near the floor to his or her chest, lowers the plate and then repeats.  The SPEED Program advocates finishing the workout with 10 pulls of 45 pounds.

SPEED WORKOUT NOTE:

Do not allow yourself to get discouraged by the challenging aspect of this program.  I recommend that you take on this program in manageable clusters.  Limit the weights and even the repetitions when you first begin.  You will find yourself gaining both strength and endurance as your body acclimates itself.  Soon, I predict, you will be doing all the exercises and asking for more.  If you play sports, you will find your reflexes quicken, your powder increasing as all your relevant body parts come together as a power-unit.  If you are not or have not been involved in a fitness program, I suggest that you consult your physician before you take on this or any other physical fitness program.  Next Blog:  Day 2 and 3 of the SPEED Program.

By Hammer

 

 

IN my last posting, I addressed the importance of getting into a fitness regimen that develops one’s fast-tic nerves and Survival Motor Capabilities so crucial for the mega-combat stress demands of a fight for (your very) survival.   In this posting I am going to get a little more specific on the types of program(s) about which I speak.  However, before I delve into some aspects of these Survival-Specific Programs, let me review of few of the reasons I think doing so could be crucial to one’s ability to fight at maximum output.

WHY A FIGHTING ARTS SPECIFIC WORKOUT PROGRAM IS IMPORTANT?

 

1. SPEED.  The Fast-Tic Nerves program is by far the best for a fighter’s Speed Quotient.  By that I mean – and I have personally experienced this – a fighter can expect to react quickly, using the element of Surprise/Speed, respond quicker and with far more Power, Explosively and to be able to regain Distance (Escape and Evasion) more effectively.
2. DECREASED SURVIVAL REACTION TIME (SRT).  SRT is a huge Tactical Edge for any fighter.  My S.P.E.E.D Fitness Program provides faster hands,  quicker feet and a lean and mean body designed for efficient fighting.
3. INCREASED MASS/DECREASED INJURY.
4. EXPANDED ATP/PC FIGHTING ENVELOPE.  Increase the amount of time one can fight at maximum output through this anaerobic weight lifting and aerobic cardiovascular plan.
5. INCREASED CONFIDENCE will make hesitate less, react faster, better.
6. LEAN AND MEAN, FAST AND LAST (Standing) OVER BIG AND SLOW.  This workout helps drop excess fat and weight by building fighting-specific muscle (muscle burns up excess fat, etc.).
7. AND MANY MORE REASONS I HAVE NOT ENOUGH TIME TO COVER HERE.

THE HAMMER’S EXPLOSIVE S.P.E.E.D. SURVIVAL FITNESS PROGRAM

 

THIS, folks, is my program I adapted from a football-specific weight lifting program.  More likely, there are programs out there that would be better suited for your needs.  If you belong to a fitness center, you might ask one of the fitness instructor to help you find one best for your needs.

The SPEED 3-Day Program consists of three daily programs followed by a one-day rest period.  The length of time between sets is an individual choice, but a fitness principle here says that the less time between sets, the higher the anaerobic value.

 

DAY 1:

1. Wide Grip Bench Presses.  Pyramid the sets from very low rates and high reps to fairly high weights and only 1-rep at the end.  In my SPEED Program, I begin with 115 pounds and 10 reps. I work up the scale, placing the amount of weight on the bars with which I can perform 10 reps. My last set is 1 rep with 225 pounds.  Trust me, you will feel the blood pulsing through your muscles as the end.
2. Incline Bench.  5 sets.  Once again, 10 reps at a low weight and working up the pyramid, each set getting heavier but staying at 10 reps@.  The last 2, however, are as much weight as I can put on a bar while doing 4 reps and then 1.
3. Bench Press.  Put 95-pounds on a 45-pound Olympic Bar (or, if you are working at home, use dumbbells) and do 100 reps.  You will have to break this up into as many sets as it takes.  Your arms will be burning.  Trust me!
4. Triceps:  50 pushdowns, followed by 2 sets of 15 Reverse Pushdown (turning palms up and pushing toward the floor) and 1 set of 25 overhead dumbbell presses.
5. Shoulders:  Here one does 5 or 6 sets of dumbbell presses starting with 10 reps at 30 lbs; 8 reps at 35; 6 reps at 40 lbs; 4 reps at 45 and 2 reps at 60 lbs.  As always, there is no hard and fast rule re how many lbs you press.  Up to you.
6. Shrugs:  3 sets of dumbbell shrugs.  30 repetitions of 35 lbs, followed by 20 reps of 45 lbs. And 10 reps at 60 lbs.
7. Pulls:  This is an exercise where one lays on a pad and pulls a 45-pound plate from near the floor to his or her chest, lowers the plate and then repeats.  The SPEED Program advocates finishing the workout with 10 pulls of 45 pounds.

SPEED WORKOUT NOTE:

Do not allow yourself to get discouraged by the challenging aspect of this program.  I recommend that you take on this program in manageable clusters.  Limit the weights and even the repetitions when you first begin.  You will find yourself gaining both strength and endurance as your body acclimates itself.  Soon, I predict, you will be doing all the exercises and asking for more.  If you play sports, you will find your reflexes quicken, your powder increasing as all your relevant body parts come together as a power-unit.  If you are not or have not been involved in a fitness program, I suggest that you consult your physician before you take on this or any other physical fitness program.  Next Blog:  Day 2 and 3 of the SPEED Program.

By Hammer

 

 

IN my last posting, I addressed the importance of getting into a fitness regimen that develops one’s fast-tic nerves and Survival Motor Capabilities so crucial for the mega-combat stress demands of a fight for (your very) survival.   In this posting I am going to get a little more specific on the types of program(s) about which I speak.  However, before I delve into some aspects of these Survival-Specific Programs, let me review of few of the reasons I think doing so could be crucial to one’s ability to fight at maximum output.

WHY A FIGHTING ARTS SPECIFIC WORKOUT PROGRAM IS IMPORTANT?

 

1. SPEED.  The Fast-Tic Nerves program is by far the best for a fighter’s Speed Quotient.  By that I mean – and I have personally experienced this – a fighter can expect to react quickly, using the element of Surprise/Speed, respond quicker and with far more Power, Explosively and to be able to regain Distance (Escape and Evasion) more effectively.
2. DECREASED SURVIVAL REACTION TIME (SRT).  SRT is a huge Tactical Edge for any fighter.  My S.P.E.E.D Fitness Program provides faster hands,  quicker feet and a lean and mean body designed for efficient fighting.
3. INCREASED MASS/DECREASED INJURY.
4. EXPANDED ATP/PC FIGHTING ENVELOPE.  Increase the amount of time one can fight at maximum output through this anaerobic weight lifting and aerobic cardiovascular plan.
5. INCREASED CONFIDENCE will make hesitate less, react faster, better.
6. LEAN AND MEAN, FAST AND LAST (Standing) OVER BIG AND SLOW.  This workout helps drop excess fat and weight by building fighting-specific muscle (muscle burns up excess fat, etc.).
7. AND MANY MORE REASONS I HAVE NOT ENOUGH TIME TO COVER HERE.

THE HAMMER’S EXPLOSIVE S.P.E.E.D. SURVIVAL FITNESS PROGRAM

 

THIS, folks, is my program I adapted from a football-specific weight lifting program.  More likely, there are programs out there that would be better suited for your needs.  If you belong to a fitness center, you might ask one of the fitness instructor to help you find one best for your needs.

The SPEED 3-Day Program consists of three daily programs followed by a one-day rest period.  The length of time between sets is an individual choice, but a fitness principle here says that the less time between sets, the higher the anaerobic value.

 

DAY 1:

1. Wide Grip Bench Presses.  Pyramid the sets from very low rates and high reps to fairly high weights and only 1-rep at the end.  In my SPEED Program, I begin with 115 pounds and 10 reps. I work up the scale, placing the amount of weight on the bars with which I can perform 10 reps. My last set is 1 rep with 225 pounds.  Trust me, you will feel the blood pulsing through your muscles as the end.
2. Incline Bench.  5 sets.  Once again, 10 reps at a low weight and working up the pyramid, each set getting heavier but staying at 10 reps@.  The last 2, however, are as much weight as I can put on a bar while doing 4 reps and then 1.
3. Bench Press.  Put 95-pounds on a 45-pound Olympic Bar (or, if you are working at home, use dumbbells) and do 100 reps.  You will have to break this up into as many sets as it takes.  Your arms will be burning.  Trust me!
4. Triceps:  50 pushdowns, followed by 2 sets of 15 Reverse Pushdown (turning palms up and pushing toward the floor) and 1 set of 25 overhead dumbbell presses.
5. Shoulders:  Here one does 5 or 6 sets of dumbbell presses starting with 10 reps at 30 lbs; 8 reps at 35; 6 reps at 40 lbs; 4 reps at 45 and 2 reps at 60 lbs.  As always, there is no hard and fast rule re how many lbs you press.  Up to you.
6. Shrugs:  3 sets of dumbbell shrugs.  30 repetitions of 35 lbs, followed by 20 reps of 45 lbs. And 10 reps at 60 lbs.
7. Pulls:  This is an exercise where one lays on a pad and pulls a 45-pound plate from near the floor to his or her chest, lowers the plate and then repeats.  The SPEED Program advocates finishing the workout with 10 pulls of 45 pounds.

SPEED WORKOUT NOTE:

Do not allow yourself to get discouraged by the challenging aspect of this program.  I recommend that you take on this program in manageable clusters.  Limit the weights and even the repetitions when you first begin.  You will find yourself gaining both strength and endurance as your body acclimates itself.  Soon, I predict, you will be doing all the exercises and asking for more.  If you play sports, you will find your reflexes quicken, your powder increasing as all your relevant body parts come together as a power-unit.  If you are not or have not been involved in a fitness program, I suggest that you consult your physician before you take on this or any other physical fitness program.  Next Blog:  Day 2 and 3 of the SPEED Program.

By Hammer

 

 

IN my last posting, I addressed the importance of getting into a fitness regimen that develops one’s fast-tic nerves and Survival Motor Capabilities so crucial for the mega-combat stress demands of a fight for (your very) survival.   In this posting I am going to get a little more specific on the types of program(s) about which I speak.  However, before I delve into some aspects of these Survival-Specific Programs, let me review of few of the reasons I think doing so could be crucial to one’s ability to fight at maximum output.

WHY A FIGHTING ARTS SPECIFIC WORKOUT PROGRAM IS IMPORTANT?

 

1. SPEED.  The Fast-Tic Nerves program is by far the best for a fighter’s Speed Quotient.  By that I mean – and I have personally experienced this – a fighter can expect to react quickly, using the element of Surprise/Speed, respond quicker and with far more Power, Explosively and to be able to regain Distance (Escape and Evasion) more effectively.
2. DECREASED SURVIVAL REACTION TIME (SRT).  SRT is a huge Tactical Edge for any fighter.  My S.P.E.E.D Fitness Program provides faster hands,  quicker feet and a lean and mean body designed for efficient fighting.
3. INCREASED MASS/DECREASED INJURY.
4. EXPANDED ATP/PC FIGHTING ENVELOPE.  Increase the amount of time one can fight at maximum output through this anaerobic weight lifting and aerobic cardiovascular plan.
5. INCREASED CONFIDENCE will make hesitate less, react faster, better.
6. LEAN AND MEAN, FAST AND LAST (Standing) OVER BIG AND SLOW.  This workout helps drop excess fat and weight by building fighting-specific muscle (muscle burns up excess fat, etc.).
7. AND MANY MORE REASONS I HAVE NOT ENOUGH TIME TO COVER HERE.

THE HAMMER’S EXPLOSIVE S.P.E.E.D. SURVIVAL FITNESS PROGRAM

 

THIS, folks, is my program I adapted from a football-specific weight lifting program.  More likely, there are programs out there that would be better suited for your needs.  If you belong to a fitness center, you might ask one of the fitness instructor to help you find one best for your needs.

The SPEED 3-Day Program consists of three daily programs followed by a one-day rest period.  The length of time between sets is an individual choice, but a fitness principle here says that the less time between sets, the higher the anaerobic value.

 

DAY 1:

1. Wide Grip Bench Presses.  Pyramid the sets from very low rates and high reps to fairly high weights and only 1-rep at the end.  In my SPEED Program, I begin with 115 pounds and 10 reps. I work up the scale, placing the amount of weight on the bars with which I can perform 10 reps. My last set is 1 rep with 225 pounds.  Trust me, you will feel the blood pulsing through your muscles as the end.
2. Incline Bench.  5 sets.  Once again, 10 reps at a low weight and working up the pyramid, each set getting heavier but staying at 10 reps@.  The last 2, however, are as much weight as I can put on a bar while doing 4 reps and then 1.
3. Bench Press.  Put 95-pounds on a 45-pound Olympic Bar (or, if you are working at home, use dumbbells) and do 100 reps.  You will have to break this up into as many sets as it takes.  Your arms will be burning.  Trust me!
4. Triceps:  50 pushdowns, followed by 2 sets of 15 Reverse Pushdown (turning palms up and pushing toward the floor) and 1 set of 25 overhead dumbbell presses.
5. Shoulders:  Here one does 5 or 6 sets of dumbbell presses starting with 10 reps at 30 lbs; 8 reps at 35; 6 reps at 40 lbs; 4 reps at 45 and 2 reps at 60 lbs.  As always, there is no hard and fast rule re how many lbs you press.  Up to you.
6. Shrugs:  3 sets of dumbbell shrugs.  30 repetitions of 35 lbs, followed by 20 reps of 45 lbs. And 10 reps at 60 lbs.
7. Pulls:  This is an exercise where one lays on a pad and pulls a 45-pound plate from near the floor to his or her chest, lowers the plate and then repeats.  The SPEED Program advocates finishing the workout with 10 pulls of 45 pounds.

SPEED WORKOUT NOTE:

Do not allow yourself to get discouraged by the challenging aspect of this program.  I recommend that you take on this program in manageable clusters.  Limit the weights and even the repetitions when you first begin.  You will find yourself gaining both strength and endurance as your body acclimates itself.  Soon, I predict, you will be doing all the exercises and asking for more.  If you play sports, you will find your reflexes quicken, your powder increasing as all your relevant body parts come together as a power-unit.  If you are not or have not been involved in a fitness program, I suggest that you consult your physician before you take on this or any other physical fitness program.  Next Blog:  Day 2 and 3 of the SPEED Program.

By Hammer

This entry was posted on Thursday, December 6th, 2007 at 4:08 pm and is filed under Action Against Violence Home Page, Safety and Survival, Uncategorized. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.