conditioning

Driven Body Boot Camp

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It’s finally here and I’m freaking ECSTATIC about it!  Driven Body Boot Camp is ready to roll on Monday, August 30th!

Now, what the hell is Driven Body Boot Camp?

Short answer is it’s Salinas Premier Weight Loss Boot Camp!  When you join up you don’t just buy your way into a boot camp where someone screams at your for 2 hours a couple days per week.  Here’s what you get with DBBC:

-Driven Training Systems Weight Loss Nutrition Manual
-Driven Training Systems Sleep & Stress Management Manifesto
-Free Fitness Evaluation and Assessment
-Monthly Weight Loss Support Group
-Continuous Nutrition Counseling
-A Fun, Challenging, and Positive Training Environment
-Monthly Tracking of Progress
-Success Barrier Evaluation and a Personalized Barrier Removal Plan
-30 Day No Questions Asked Money Back Guarantee

Here’s the problem with most other boot camps.
#1- No Periodization
Periodization is a big fancy word for having a plan. Most boot camp instructors just throw together random exercises and call it an effective workout. At DBBC we always come with a plan in order to maximize your results and decrease the amount of time you need to spend in the gym.

#2- Zero Nutritional Support
Most of the time if your instructor gives you nutrition advice it’s nothing more than eat frequently, drink water, and take fish oil. If you aren’t losing weight then the only answer is to eat less and train more. We work closely with our clients to develop a nutritional plan that they can sustain over the long term and get sustainable results! Developing healthy habits then building on those at the table, in the gym, and out of it is the first step in getting you where you want to be.

#3- Overtraining
I’ve heard of boot camps that run up to 2 hours per session! When you figure in that 99.99999% of all boot camp workouts are built around high intensity interval training you get the perfect recipe for overtraining. Overtraining in the general sense is pushing your body beyond it’s ability to recover. Here is what happens in your body when you overtrain:

-Metabolism shuts down and you burn fewer calories
-Muscle recovery declines making you sore all the time
-Your body panics and starts hoarding calories so that you can actually GAIN fat despite your best efforts
-Motivation hits an all time low because not only are you not losing weight, your performance during the training session declines, and your nervous system (which plays a HUGE role in fat loss) shuts down
-When your nervous system shuts down you stop losing weight and lose muscle tone as well!
-Sleep quality declines so you don’t feel rested and have no energy
-Because of the poor sleep quality you crave carbs making your blood sugar bounce all over causing huge energy swings, makes you cranky and irritable, and effectively shutting down fat loss!

This ties back into #1 and having a plan. By having a plan and monitoring participants closely we prevent you from burning out and keep you on track to reaching your goals!

#4- Negative Training Environment
Who wants to be screamed at for two hours at a time by someone they don’t even know? You have enough stress to deal with without some random trainer jumping down your throat to do one more freakin squat! While we will do whatever we can to help motivate you we will never treat you like you are actually in a real life boot camp. We are ALWAYS 100% invested in you reaching your goals and maintaining those results. That means that we’ll be strict and give guidance where you need it, hold you accountable for showing up and working hard, and praise you when you reach each new goal.

#5-Frequent Breaks
Most boot camps run 4-5 weeks then take 3-4 weeks off. They absolutely must do this because usually by the end of boot camp their participants are so burned out that they have to take 3-4 weeks completely off before they feel like doing anything again! It’s a vicious cycle that is an perfect example of 1 step forward, 2 steps back. In some cases it’s more like 1 step forward, 3-4 steps back! Driven Body Boot Camp runs continuously 12 months out of the year. We can do this precisely because we don’t just beat you into the ground every time you step into the gym. If you want to reach your goals and maintain those results it takes CONSISTENCY.

Intensity is great but it’s not sustainable long term. I guarantee you can’t maintain very high intensity over 30-45 minutes let alone 1-2 hours! Attempting to do this multiple times a week for several weeks in a row will leave you burned out, overtrained, unmotivated and most likely back at square 1.

To find out more call Trey at (785) 443-1589 or email me at driventraining@yahoo.com.

A10 Week Wrap Up

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Sorry for not updating very fast, just been a little busy here lately.  I don’t have my log book in front of me so I don’t remember what all I did in each workout but I did hit all my sets and reps of bench and deadlift for that week.  I think on bench day I knocked out 50 reps of dips and chins each and on deadlift day it was some back extensions and other stuff.

Since I haven’t trained with much volume in awhile this is a HUGE switch for me.  So far I’m responding favorably which is a good thing.  I’ve only been insanely sore after my squat day but some extra walking, foam rolling, and stretching helped a ton.

A10- Squat

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Yesterday’s Training
Squat-170 x 5 sets x 10 reps
Back Ext- BW x 10, 10, 10
Barbell Curl- 75 x 8, 80 x 8, 85 x 8
Rope Curl- 70 x 12, 12, 12

Holy volume. My legs are sore as hell today. I haven’t done a single set of 10 in one training session in the last several months, let alone 5 of them. I had planned on some walking lunges after my squats but that was not happening so I settled for some back extensions instead. I’m getting ready to walk the dogs for a little cardio then it’s back to the house for some PVC rolling, stretching and an epsom salt bath.

Magic Bullets and the Big Picture

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Ever since we started researching diet, exercise, and health we’ve always tried to find the one thing that will answer most, if not all of our problems. That’s why we every month we end up demonizing one particular nutrient or training method and blame a whole host of problems on them.

Over the years we’ve demonized fat, squats, and all other kinds of stuff. We’ve also tried taking a single nutrient or training method and painted them as the end-all-be-all of fitness and health.

Guess what, it’s all wrong.

We spend so much time breaking everything down and trying to find the one element of each that is either causing all the problems or creating all the benefits that we forget one important aspect:

The Sum is Greater than the Whole of It’s Parts

There is a reason that a man made antioxidant supplement doesn’t work nearly as well as actually eating a large variety of high quality fruits and veggies. It’s not about one single cog, it’s about how it works with the rest of the machine. Even though we’ve been making and researching supplements for the past 20+ years, we’re still rank amateurs compared to mother nature. Weighing and measuring poor quality food will get you far less results than focusing on eating the highest quality, highest nutrient per calorie foods.

That’s why leg pressing is an incredibly poor substitute for squats and the lat pulldown and the pec dec are poor substitutes for chins/pull ups and dips/push ups. They may use the same muscles, but the hormonal response, adaptive response, and calorie expenditure for each exercise are COMPLETELY different. If you want to build a great body with just machines you’re going to need to spend a couple grand and invest hours upon hours in the gym to get there. Conversely you can spend a fraction of that time and money to build an even better body (in my opinion) with some simple tools like barbells, body weight, and sandbags and focusing on big movements like squats, deadlifts, cleans, pull ups/chins, push ups/dips, and loaded carries.

What’s the point of looking good if you are still weak and not able to perform when it counts? Put down the psuedo-foods and step away from the pseudo-fitness machines and opt for more organic fruits, veggies, meats and fats then kick your fitness into overdrive with some squats, dips, pull ups and sled dragging!  There are no magic bullets or shortcuts.  It’s time to do the work!

C3/D2- Single Leg Training

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This was just a quick workout I got in over my lunch break yesterday.

Single Leg Squat off Step:
2nd Stair x 5 each leg
3rd Stair x 2 each leg x 3 sets

Single Leg Parallel Box Squat:
BW x 3 each
BW x 3 each

Sled Drag:
85 lbs x 3 trips

The third stair is a little below parallel. I’m getting better at controlling it all the way to the bottom but I don’t have much pop out of the bottom of it yet. Only a couple weeks till I try my pistols so I need to get crackin!

The Man With The Plan

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Alright, since I’m well on my way to the goals I’ve posted for my squat, bench, and deads I’m going to post up some side goals for along the way.  At the beginning of each month I’ll get a video of my attempt at that months goal.  The month listed will be the month I train for the goal posted next to it.  My attempts at this goal will be filmed and posted at the beginning of the following month.

April – 1 Pistol Squat (each leg)
May – 315 x 1 box squat w/ full pause on box
June- 235 x 5 bench press with full pause on chest with each rep
July- BW+100 lbs chin up x 1
August- Bodyweight Snatch
September- Muscle Up x 5

For right now my training will be set up as it was before (M,T,T,F) but I’ll be squatting to a below parallel box with a full pause one every rep, wide grip bench (index fingers on rings) with a full pause on the chest each rep, and more single leg training. It’s nothing crazy, just a slight change up in two of my primary exercises and a variation in the assistance work. Over this year I plan on using primarily Wendlers 5/3/1 as a base program with some slight bastardization here and there. I’m going to experiment with some variations on the primary exercises to see how well they work.

As far as my diet goes I’m going to keep it mostly Paleo (I feel a ton better when I eat this way) and I’m going to experiment with a couple of weeks on the Lean Gains style of intermittent fasting to see where my bodyfat and performance in the gym go.  Still not much in the way of supplements aside from Vit D, acidophilous, and digestive enzymes.  My real goal right now is to slowly put on some lean mass while leaning out just a bit.  The days I lift most of my calories will after my training, the days I don’t train I’ll back my calories down a little.

Oh Snap! Tony G. and Brett C. taking ass and kicking names!

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If you have a little time for some knowledge bombs to be dropped your way these articles are worth reading.  You need to read these in order for them to make sense.  They’re a little long but well worth the read.

#1- Just Say NO!– Life in Synergy

#2- Here We Go Again– Tony Gentilcore

#3- You Just Got Served– Brett Contreras

#4- Woe Be Unto Ye Who Contradicts the Glute Master!– Tony Gentilcore

You obviously have links to Tony’s blog so if you want to read more of Brett’s ramblings check out http://bretcontreras.com.