It’s hard to grasp just how strong gorillas are compared to humans. Everyone has heard the estimates that the average gorilla is 6 to 20 times stronger than the average man. Imagine if you were JUST twice as strong as the average guy? Wouldn’t that be awesome? Let’s talk about what “gorilla strength” means in terms of your average workout. Let’s say that a strong adult man can bench 300lbs; 6 times that would be 1,800lbs, and 20 times that would be 6,000lbs! How about the deadlift and squat? An average strong man should be able to deadlift two times his bodyweight, so if you’re 200lbs, you should be deadlifting 400lbs. That means Mr. Gorilla is out-lifting you by a whopping 2,000lbs (2,400lbs lift) to 7,600lbs (8,000lbs lift). On the squat, say the average strongman could lift 1.5 times his bodyweight, so 300lbs (again for a 200lb man); the gorilla could outlift you by 1,500lbs to 5,700lbs! Now, this is a wild oversimplification of measuring the strength of humans versus gorillas, but you get the point… those things are f#@$ing strong! While it’s probably not possible to gain that kind of strength without an exo-suit or insane genetic engineering, it IS possible to swing one of those jerks’ heads around like YOU’RE the beast. It’s called the Gorilla Clean, and it involves an alternating kettlebell clean movement with two 32kg (70lb) Gorilla Primal Bells. It might not be the same as lifting 2,000lbs plus, but it will test your strength like nothing else can and have you feeling like a beast before, during, and after your workout.
WATCH THIS VIDEO NOW!!! It’s Time to GET IT DONE!!! ====> http://www.10weekfatloss.com < === Special 50% Off Launch Week Offer! Finally the BEST and MOST EFFECTIVE program to help you burn fat, build muscle and transform your body into a lean mean warrior physique. Over 10 weeks you will use my brand new cutting edge approach to weights and cardio that’s scientifically proven to skyrocket you metabolism, strip away fat and pack on lean muscle quicker than anything you’ve ever tried. ====> http://www.10weekfatloss.com < === Special 50% Off Launch Week Offer! If you have been working hard, spending hours in the gym, or you work out like crazy…only to smash into a brick wall time and time again. If you do you best to keep at it…hitting the weights or watching what you eat. But regardless you just don’t get where you want. Maybe you’ve suffered this kind of frustration more than once. Maybe you feel like no matter how hard you try, you’re just never going to the ripped, toned body you want. Does that sounds familiar? The reason for your frustrated efforts is not a lack of willpower, that’s for sure. It’s not a lack of effort, either. The reason why you can’t seem to lose fat, gain lean muscle, and get in amazing shape is really quite simple, and even easy to fix. Let me show you why you can trust me to help you get in the best shape of your life… ====> http://www.10weekfatloss.com < === Special 50% Off Launch Week Offer! Take advantage of the launch of my brand new STS 10 Week Program for Fat Loss, with this awesome offer that will only be available this week. Once you have taken action and grabbed the program you can head over to the STS Member Website and start preparing for a life-changing journey to get into the best shape of your life. Even if you are not ready start yet, grab it at this offer NOW and begin when you are set to GET IT DONE!! ====> http://www.10weekfatloss.com < === Special 50% Off Launch Week Offer! That’s it for now. Your Friend and Coach Funk Roberts
INTRODUCTION TO THE FOAM ROLLER A foam roller is simply a cylindrical piece of hard-celled foam. Basically, you just use your own body weight to sandwich the roller between the body’s soft tissue and the floor. The Foam is used to stretch areas that are hard to stretch and massage. SPARTACUS FOAM ROLLER ROUTINE #1 Perform this routine before your training session or workout. Set your Gymboss Timer to 30 seconds with 10 sec transition time. Go through 1-2 rounds myofascial release. SPARTACUS FOAM ROLLER WORKOUT 2 Perform this routine before your training session or workout. Set your Gymboss Timer to 30 seconds with 10 sec transition time. Go through 1-2 rounds myofascial release. (The goal is to roll over the specific tight muscle and with hold the position or slightly roll over the tight muscle. Like Stretching, foam rolling is NOT supposed to be painful, so ease up on the amount of pressure if it begins to get to painful. You may need a few rounds on a really tight muscle) SPARTACUS FOAM ROLLER EXERCISE LIET 1. Glutes 2:41 2. Hamstrings Both 2:54 Left 3:05 3. Hamstring Right 3:13 4. Calves Both 3:28 Calf Left 3:41 5. Calf Right 3:48 6. Hip Abductor-IT Band Right 3:54 7. Hip Abductor-IT Band Left 4:07 8. Lats Right 4:20 9. Lats Left 4:31 10. Lower Back 4:39 SPARTACUS FOAM ROLLER WORKOUT 2 1. Glutes/Hip Rotators - 2. Hip Adductor Left 3. Hip adductor Right 4. Middle Back 5. Upper Back 6. Neck 7. Triceps Left 8. Triceps Right 9. Shoulder Blades Left 10. Shoulder Blades Right The foam roller not only stretches muscles and tendons but it also breaks down soft tissue adhesions and scar tissue. This is called myofascial release. By using your own body weight and a cylindrical foam roller you can perform a self-massage or myofascial release, break up trigger points, and soothe tight fascia while increasing blood flow and circulation to the soft tissues. Your body weight provides all the pressure that you need to roll out pain, stiffness and even adhesions, or areas where connective tissue adheres to the bones. The superficial fascia is a soft connective tissue located just below the skin. It wraps and connects the muscles, bones, nerves and blood vessels of the body. Together, muscle and fascia make the myofascia system. Foam rolling can provide great benefit both before and after a workout. Whether you are getting ready to perform a Spartacus Workout or stretching routine it very important that you take the time to foam roll before you do that. So always foam roll before you stretch. Rolling after a workout may help speed up the recovery process so the next time you work out you feel fresh and ready to go. WHY I CHOSE THE FOAM ROLLER FOR THE SW2 (SPARTACUS WORKOUT 2.0) PROGRAM -OFFICIAL LAUNCH JUNE 2012 I know that the workouts are tough and can often course stiffness in the muscles, especially if you do not stretch enough. I found the Foam Roller extremely useful for me a few months back and live by this inexpensive piece of equipment. It was only natural for me to include it in the SW2 program along with a couple of massage routines to help you loosen up the fascial. BENEFITS • Inexpensive – $30 compared to the big bucks of a massage therapist • Done consistently foam rolling or self myofascial release will help you or the athletes you coach perform better for longer periods of time • The techniques are simple SHOPPING SUGGESTIONS My suggestion is to go with a high density foam roller or an EVA foam roller as they are known as the best in the market. With the cell foam, it is capable of handling weight and frequent use. Get yourself a longer roller as opposed to the shorter versions. One that’s too short will cause some issues. Avoid foam rollers that contain large gaps or pores in the foam. A quality roller will go for between $25-50 depending on what country you live in. TYPES OF FOAM ROLLERS 1. Low Density – this foam is low density and is softer; you can find this in white color but you should be aware that it will not last for a long time; this is ideal for starters 2. EVA foam – this is better than the bio-foam because it can provide you with greater pressure 3. Molded foam – a very good example is the PB Elite and you can find them in most gyms or fitness centers; high density small beads are molded to form this cylindrical roller 4. Grid – the inner core of the foam roller is hard and it has outer foam later of about one inch; this can provide you with the firmer feel that you love WHERE TO BUY YOUR FOAM ROLLER Purchase the EVA Premium Foam Roller from the Treadmill Factory (Canada only) http://www.treadmillfactory.ca/p-974-c-84-eva-premium-foam-roller-6-x-36.html
AFFILIATE DISCLAIMER: In accordance with the FTC guidelines I am required to inform you that some of the links within this email or the links on pages it refers you may be affiliate links. When this is the case, if you purchase products through these links then we receive a commission. The amount of commission varies from product to product and in these cases we only ever recommend a product that we fully stand behind.Adding the Ultimate Sandbag as a training tool is essential for any MMA or Combat Athlete. Think about it, as a striker when you are in a clinch you have to constantly use the stabilizing muscles to shift and try to control your opponent. As a BJJ Artist or Grappler you have to use your muscles isometrically and engage the core to hold opponents in guard or attempt submissions. As a wrestler you are constantly transitioning and incorporating power movements against the opponents’ unpredictable bodyweight. So I went ahead and ripped up three Sandbag Workouts dedicated to the MMA Athlete. Of course anyone can use these workouts or incorporate some of the exercises, but I had the MMA Athlete in mind when I create them. Here is a 3-Part Sandbag Workout Series for Combat and MMA Athletes. (3 VIDEOS) MMA SANDBAG WORKOUT FOR STRIKERS MMA SANDBAG WORKOUT FOR BJJ AND GRAPPLERS MMA SANDBAG WORKOUT FOR WRESTLERS Training with the sandbag can help athletes train more effectively for different movements that you will face in fight. You can also train all 8 essential abilities for the MMA athletes: strength, power, endurance, speed, agility, co-ordination, balance, and flexibility using the Ultimate Sandbag. Sandbags stimulate more muscles than using barbells, bodyweight and dumbbells. Because sandbags change their shape as you lift them, the body has to recruit the big prime movers as well as the stabilizers to perform all the lifts. This means we are training more muscles leading to a better result! Sandbags allow you to train for grip strength as well. Holding the sandbag in different positions makes you work the core harder. The weight actually tries to pull your body forward and your trunk must resist or the core has to prevent the body when the weight is loaded on the side. The shifting nature of sand works great to mimic a moving opponent. If you don’t have a sandbag, than I highly recommend the Ultimate Sandbag, but you can also make your own sandbag. Oh and add that when training with sandbag, you are using compound lifts which is the key element in fat loss programs. Bottom line is as an MMA Athlete; you need to add the Ultimate Sandbag training into your Strength and Conditioning program. Funk Roberts Workout Instructions for all Sandbag Workouts 10 Exercise Circuit – Complete 3 Full Rounds – 41 Minutes Perform each exercise in succession for 60 seconds of work followed by 15 seconds rest. You will do as many reps as you can, in that duration, then move on to the next exercise. After you complete all 10 exercises or one round in succession you will rest for 2 minutes. GET YOUR FUNK GYMBOSS TIMER: http://tinyurl.com/yllwjdt CHECK OUT THE ULTIMATE SANDBAG FOR YOURSELF — CLICK LINK – http://www.mcssl.com/app/?af=1362094 Use Coupon Code “funk” to get an additional 10% off your Ultimate Sandbag MMA SANDBAG WORKOUT FOR STRIKERS 1. Sandbag Shoveling 3:21 2. Squat Thrusts to Sandbag Cleans 3:34 3. Sandbag Thrusters in Fighters Stance Rd 1 – Right Rd 2 – Left Rd 3 – 5 per side 3:53 4. Side to Side Plyo Kettlebell Push Ups 4:09 5. Sandbag Rotational High Pull 4:20 6. Side Plank and KB Press Left 4:35 7. Side Plank and KB Press – Right 4:46 8. Sandbag Bent Over Rows 4:52 9. Sprawl with Knee Strike Rd 1 – Right Rd 2 – Left Rd 3 – 5 per side 4:59 10. Sandbag Russian Twist 5:13 SPARTACUS SANDBAG WORKOUT FOR BJJ AND GRAPPLERS Funk is using a 40lbs Ultimate Sandbag for Strength 1. Sandbag Thrusters — Regular Stance 2:46 2. Squat Thrust to Clean 3:02 3. Plank Builds with Lateral Sandbag Slide 3:24 4. Sandbag High Pulls 3:40 5. Sandbag Abs Chops 3:51 6. Bear Hug Squats 4:02 7. Single Arm Push Up Grip Row Right 4:11 8. Single Arm Push Up Grip Row Left 4:18 9. Sprawl with Knee Strike Rd 1 – Right Rd 2 – Left Rd 3 – 5 per side 4:27 10. Side to Side Plyo Kettlebell Push Ups 4:42 MMA SANDBAG WORKOUT FOR WRESTLERS 2:09 1. Squat Thrusts to Overhead Chop 2:20 2. Side to Side Plyo Kettlebell Push Ups 2:45 3. Sandbag High Pulls 2:56 4. Sandbag thrusters Wrestlers Stance – Rd 1 Left Rd 2 Right rd 3 Alternate 3:12 5. Sandbag Abs Chops 3:28 6. Plank Builds with Lateral Sandbag Slide 3:41 7. Bear Hug Squat Jumps 3:55 8. Side Plank and KB Press Left 4:08 9. Side Plank and KB Press – Right 4:17 10. Wrestlers Sprawls Rd 1 Left Rd 2 Right rd 3 Alternate