Happy Early April Fool's Day!
Happy Easter to you as well on this fine Sunday.
You are now entering Week 4 in the RABC Plan, which is 5x3 for the main lifts of Deadlifts and Bench Press.
Here is Monday's Daily RAW for you:
Deadlifts: 5 x 3
Bench Press: 5 x 3
Windmills: 3x5 per side
2 Minute Warning: 30s each
Push-Ups
Bodyweight Squats
Total Body Extensions
Burpees
Repeat 2MW with a 20/10, work/rest pattern as an option after all of this.
Note: To make it pretty easy, I have put straight links to my guides as well as some other supplemental programs like Home Workout Revolution and Workout Finishers 2.0, right at the top of this blog.
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
More than just some at-home workouts - find solid programs and products to help you with your fitness goals!
Sunday, March 31, 2013
Saturday, March 30, 2013
RABC Additions?
Greetings RAW Lifters,
I am looking into some new programs that I may offer at the Finley Wellness Center (FWC for short), looking to purchase one or maybe a few programs. Here are some options I am looking at, and I want your opinion on what you think I should offer and would have some interest in. I will give a brief synopsis and offer my own thoughts on them:
IMPACT Boot Camp - IMPACT stands for Intense Mixed Performanace Accelerated Cross Training. It is a sports fitness based boot camp, where there are a lot of athletic movements, drills, and activities involved. This looks appealing to HS athletes, youth athletes, plus adult males & females as well. Classes are 3x/week, would look at 2-3x/week with what I could offer in Finley if I did this. Sessions would be approximately 1 hour in length, with warm-up/cool-down as a part of it.
FitRanX: pronounced Fit Ranks, its a total system I could put in place that will offer workouts to do daily, based on your current fitness levels & rankings. You see, like martial arts, there is a ranking system involved with this program. Instead of belts, there are special colors for each fitness level ranking, worn as a wristband. There are 8 levels to move through, with programs for men & women, as well as age groups for men & women. This is something that is pretty much a 'turn key' operation for me, and could get started ASAP since I have most of the equipment. Workouts would last 30 minutes, which has worked well for me in the past. I am leaning towards this type of program, due to its unique ranking style and brief workout sessions involved.
TACTIX: Tactix is a martial arts based fitness program, involving no contact between participants or competitions. Kicking pads/mitts are used for learning the basic kicking/striking movements. With the popularity of MMA on the rise, there is a boost in martial arts fitness programs nationwide, looking for training similar to MMA style training. I know there are a lot of Tae Kwon Do students in the area, so maybe this would be a good option to do, as a way to stay in shape for those TKD competitions and a way to practice similar movements. I think sessions for this are about one hour in length, too. I would have to get a lot of other equipment to start this after I get the basics on how to run the program.
My own Boot Camp: I have done other boot camp programs in the past, starting my first one in Ohio for a small fitness center in Dublin, OH at that time, and later doing them in Thief River Falls, MN and trying a while back to get small group training going in Finley. My coaching interfered a lot with it, so I pretty much ceased with trying to do it. Next year though, I am going to have some more free time since I will not be coaching a sport in the fall. I could do my own programs as I have done in the past, starting this summer and moving into the fall and some of the winter before I start up with basketball season. I have a lot of program styles I have blended together with bodyweight, kettlebells, and bands setup in stations to work through. The station/circuit format I feel is very time efficient and effective. In this scenario, I could offer both the RABC program in a group setting, plus the interval training sessions in-between the lifting days, so you get detailed programming each day. Think of it as Rats Alley Boot Camp, in that sense. 2 lifting days, 2 interval days per week, 30-60 minutes per session. Interval days would be 30 minutes or less, lifting days about 45-60 based on the workload for each workout. This would be ideal for athletes as well as for general fitness with this mix of both classic strength training routines and new, cutting edge interval training plans.
I want to bring something new & fresh to the FWC, so if any of these programs interest you, please let me know via the comments here, or if you have questions to ask me about the programs, email me at rick@asapworkouts.com . So, if IMPACT, FitRanX, Tactix or a Rats Alley Boot Camp offering suits your interests, please let me know. I want to bring something to YOU, and I need YOUR input on this! Thank you!
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
I am looking into some new programs that I may offer at the Finley Wellness Center (FWC for short), looking to purchase one or maybe a few programs. Here are some options I am looking at, and I want your opinion on what you think I should offer and would have some interest in. I will give a brief synopsis and offer my own thoughts on them:
IMPACT Boot Camp - IMPACT stands for Intense Mixed Performanace Accelerated Cross Training. It is a sports fitness based boot camp, where there are a lot of athletic movements, drills, and activities involved. This looks appealing to HS athletes, youth athletes, plus adult males & females as well. Classes are 3x/week, would look at 2-3x/week with what I could offer in Finley if I did this. Sessions would be approximately 1 hour in length, with warm-up/cool-down as a part of it.
FitRanX: pronounced Fit Ranks, its a total system I could put in place that will offer workouts to do daily, based on your current fitness levels & rankings. You see, like martial arts, there is a ranking system involved with this program. Instead of belts, there are special colors for each fitness level ranking, worn as a wristband. There are 8 levels to move through, with programs for men & women, as well as age groups for men & women. This is something that is pretty much a 'turn key' operation for me, and could get started ASAP since I have most of the equipment. Workouts would last 30 minutes, which has worked well for me in the past. I am leaning towards this type of program, due to its unique ranking style and brief workout sessions involved.
TACTIX: Tactix is a martial arts based fitness program, involving no contact between participants or competitions. Kicking pads/mitts are used for learning the basic kicking/striking movements. With the popularity of MMA on the rise, there is a boost in martial arts fitness programs nationwide, looking for training similar to MMA style training. I know there are a lot of Tae Kwon Do students in the area, so maybe this would be a good option to do, as a way to stay in shape for those TKD competitions and a way to practice similar movements. I think sessions for this are about one hour in length, too. I would have to get a lot of other equipment to start this after I get the basics on how to run the program.
My own Boot Camp: I have done other boot camp programs in the past, starting my first one in Ohio for a small fitness center in Dublin, OH at that time, and later doing them in Thief River Falls, MN and trying a while back to get small group training going in Finley. My coaching interfered a lot with it, so I pretty much ceased with trying to do it. Next year though, I am going to have some more free time since I will not be coaching a sport in the fall. I could do my own programs as I have done in the past, starting this summer and moving into the fall and some of the winter before I start up with basketball season. I have a lot of program styles I have blended together with bodyweight, kettlebells, and bands setup in stations to work through. The station/circuit format I feel is very time efficient and effective. In this scenario, I could offer both the RABC program in a group setting, plus the interval training sessions in-between the lifting days, so you get detailed programming each day. Think of it as Rats Alley Boot Camp, in that sense. 2 lifting days, 2 interval days per week, 30-60 minutes per session. Interval days would be 30 minutes or less, lifting days about 45-60 based on the workload for each workout. This would be ideal for athletes as well as for general fitness with this mix of both classic strength training routines and new, cutting edge interval training plans.
I want to bring something new & fresh to the FWC, so if any of these programs interest you, please let me know via the comments here, or if you have questions to ask me about the programs, email me at rick@asapworkouts.com . So, if IMPACT, FitRanX, Tactix or a Rats Alley Boot Camp offering suits your interests, please let me know. I want to bring something to YOU, and I need YOUR input on this! Thank you!
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Friday, March 29, 2013
Weekend Daily RAW: 3/30 or 3/31
Greetings, RAW Lifters:
If you haven't tried the 20/10 workout format yet for a routine, here is a quick little workout you can do with some of the most basic exercises you have probably done currently or in the past.
When I structure some of these routines for my track athletes to do at the end of a run, I try to keep it based on movements and regions of the body.
Squatting - lower
Pushing - upper
Lunging - lower
Bending - core
Twisting - core
Pulling - upper - (if available to do, such as pull-ups, rows, band pulls, etc)
or... a total body 'finisher' type exercise, like Total Body Extensions or a jumping exercise
Some examples are:
1 minute each exercise
Bodyweight Squats: 20/10 x 2
Push-Ups: 20/10 x 2
Lunges: 20/10 x 2, do one 20/10 set per side
Mountain Climbers: 20/10 x 2
Standing Twists: (stand up, take opposite elbow to opposite knee, alternating sides) 20/10 x 2
Band Rows: 20/10 x 2 (or sub with a Total Body Extension)
This is a 6 minute routine, 2x is only 12 minutes of time.
You could do 4 rounds of 20/10 for 2 minutes per exercise to also make this a slightly more challenging 12 minute routine.
I am a trainer & coach, but even now & then, I like to do what other trainers have already done for me with ready-to-go workouts. That's why I like Craig Ballantyne's Home Workout Revolution series, which I've already downloaded about 12 videos of his 20/10 series alone and put them on DVD.
Just today, I needed a break from running and opted for his 15 Minute Bodyweight Punisher routine, followed up immediately with one of his 10 Minute routines.
I'm going to make a comparison here: You may have heard of another 10 minute routine program out there, advertised on TV and elsewhere. I have that program myself, including its deluxe routines. One of the problems I had with that is that its a lot of band exercises, one after another, and it lasts actually about 15 minutes per routine instead of 10 minutes. CB's routines are set for exactly as they are planned: if its 10 minutes, the workout is 10 minutes, not 15. Plus, everything is bodyweight based with the 20-10 routines, with the option of doing some pulling exercises with bands, TRX/suspension handles, or dumbbells if you wanted to. With the other 10 minute routine, its a mix of a couple exercise actions, done for a minute straight, with little rest between the minute circuits. At least with 20/10, you get a 2 to 1 work to rest ratio already built into it. Those little 10 second breaks really help and allow you to get more quality work in, in my opinion.
The sad thing is, even when I sold that 10 Minute program before, It cost me over $120 even with my 'discount' offer as a seller, and I only got about 15 workouts out of it.
In comparison, I bought CB's Home Workout Revolution package for $47, getting access to over 50 videos, plus more that he has now added since its creation. I bought a pack of DVD's for under $10 to burn the videos on my computer to DVD... so for less than half the cost of the other program, I have over 4x the number of workouts.
Yes, I'm selling this program...but I'm telling you honestly, this is perhaps one of the best fitness training program packages you can get for your dollar.
Check it out here: http://tinyurl.com/cbhwrevsale for his main page. He also has a free video of the 12 minute routine you can follow along at home, right here too: http://tinyurl.com/asaphwrev
Also, don't forget to check out Mike Whitfield's "Workout Finishers 2.0" launch, which is in its LAST DAY at $27 off the retail price. Give that a serious look today, before the price goes up: http://tinyurl.com/asapwof2
All these routines make for a great selection on your interval days between the RABC workouts given here and in the RABC Manual. As your RABC Coach, I strongly recommend them as some great routines to do!
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
If you haven't tried the 20/10 workout format yet for a routine, here is a quick little workout you can do with some of the most basic exercises you have probably done currently or in the past.
When I structure some of these routines for my track athletes to do at the end of a run, I try to keep it based on movements and regions of the body.
Squatting - lower
Pushing - upper
Lunging - lower
Bending - core
Twisting - core
Pulling - upper - (if available to do, such as pull-ups, rows, band pulls, etc)
or... a total body 'finisher' type exercise, like Total Body Extensions or a jumping exercise
Some examples are:
1 minute each exercise
Bodyweight Squats: 20/10 x 2
Push-Ups: 20/10 x 2
Lunges: 20/10 x 2, do one 20/10 set per side
Mountain Climbers: 20/10 x 2
Standing Twists: (stand up, take opposite elbow to opposite knee, alternating sides) 20/10 x 2
Band Rows: 20/10 x 2 (or sub with a Total Body Extension)
This is a 6 minute routine, 2x is only 12 minutes of time.
You could do 4 rounds of 20/10 for 2 minutes per exercise to also make this a slightly more challenging 12 minute routine.
I am a trainer & coach, but even now & then, I like to do what other trainers have already done for me with ready-to-go workouts. That's why I like Craig Ballantyne's Home Workout Revolution series, which I've already downloaded about 12 videos of his 20/10 series alone and put them on DVD.
Just today, I needed a break from running and opted for his 15 Minute Bodyweight Punisher routine, followed up immediately with one of his 10 Minute routines.
I'm going to make a comparison here: You may have heard of another 10 minute routine program out there, advertised on TV and elsewhere. I have that program myself, including its deluxe routines. One of the problems I had with that is that its a lot of band exercises, one after another, and it lasts actually about 15 minutes per routine instead of 10 minutes. CB's routines are set for exactly as they are planned: if its 10 minutes, the workout is 10 minutes, not 15. Plus, everything is bodyweight based with the 20-10 routines, with the option of doing some pulling exercises with bands, TRX/suspension handles, or dumbbells if you wanted to. With the other 10 minute routine, its a mix of a couple exercise actions, done for a minute straight, with little rest between the minute circuits. At least with 20/10, you get a 2 to 1 work to rest ratio already built into it. Those little 10 second breaks really help and allow you to get more quality work in, in my opinion.
The sad thing is, even when I sold that 10 Minute program before, It cost me over $120 even with my 'discount' offer as a seller, and I only got about 15 workouts out of it.
In comparison, I bought CB's Home Workout Revolution package for $47, getting access to over 50 videos, plus more that he has now added since its creation. I bought a pack of DVD's for under $10 to burn the videos on my computer to DVD... so for less than half the cost of the other program, I have over 4x the number of workouts.
Yes, I'm selling this program...but I'm telling you honestly, this is perhaps one of the best fitness training program packages you can get for your dollar.
Check it out here: http://tinyurl.com/cbhwrevsale for his main page. He also has a free video of the 12 minute routine you can follow along at home, right here too: http://tinyurl.com/asaphwrev
Also, don't forget to check out Mike Whitfield's "Workout Finishers 2.0" launch, which is in its LAST DAY at $27 off the retail price. Give that a serious look today, before the price goes up: http://tinyurl.com/asapwof2
All these routines make for a great selection on your interval days between the RABC workouts given here and in the RABC Manual. As your RABC Coach, I strongly recommend them as some great routines to do!
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Thursday, March 28, 2013
Daily RAW for 3/29/13
Here's your optional Daily RAW for 3/29/13 or 3/30/13, your choice:
Deadlifts: 10-8-6-4
Bench Press: 10-8-6-4
KB Swings: 4 sets of 60 seconds each set
3MW: 30s per exercise, or do a 20/10 work/rest pattern instead
Push-Ups
Burpees
Planks
Mountain Climbers
Total Body Extensions
Alternating Lunges
If you like the 3MW's, then you'll also like over 50 new finisher choices to pick from with Workout Finishers 2.0 from Mike Whitfield. Its still available today for a limited time at $19.99 here: http://tinyurl.com/asapwof2
Did you know you can even choose a few finishers and make one heck of a brief workout out of them too? Stack 3-4 of them together on an interval workout day in the RABC system and you have a multitude of workouts already lined up for you. Make sure you check out WF 2.0, if you haven't already! http://tinyurl.com/asapwof2
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Deadlifts: 10-8-6-4
Bench Press: 10-8-6-4
KB Swings: 4 sets of 60 seconds each set
3MW: 30s per exercise, or do a 20/10 work/rest pattern instead
Push-Ups
Burpees
Planks
Mountain Climbers
Total Body Extensions
Alternating Lunges
If you like the 3MW's, then you'll also like over 50 new finisher choices to pick from with Workout Finishers 2.0 from Mike Whitfield. Its still available today for a limited time at $19.99 here: http://tinyurl.com/asapwof2
Did you know you can even choose a few finishers and make one heck of a brief workout out of them too? Stack 3-4 of them together on an interval workout day in the RABC system and you have a multitude of workouts already lined up for you. Make sure you check out WF 2.0, if you haven't already! http://tinyurl.com/asapwof2
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Wednesday, March 27, 2013
Hardest 5 Minutes that you'll ever do?!?!?
Okay, Rats Alley Warriors, if you like the 2 & 3MW's, think of this as a 5MW (5 Minute Warning).
Perhaps this is the weirdest, most effective way to end your
workout... EVER.
It's called the "One by One" finisher and it only takes 5 minutes.
But thanks to what's called "metabolic stacking", it's just as
effective (but way more fun) than 30 minutes of cardio!
http://tinyurl.com/asapwof2vid <== WARNING - it's harder than it looks
It only takes 5 minutes and it's the perfect finisher to any
workout or as an off day conditioning workout. After all, Mike
Whitfield proves to you that you don't need a fancy gym because he
does this finisher in a hallway!
5 minutes, 5 exercises, 1 rep each (yes, ONE)
Let's get after it today.
Find this one, plus other finishers here, only $19.95 for a limited time only - http://tinyurl.com/asapwof2
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Tuesday, March 26, 2013
More Finishers, Better Results
Today is a two-post kind of day for Rats Alley Barbell Club.
As you may know from the RABC Manual, I have had a lot of influence for the 2 & 3 Minute Warnings at the end of the workouts from a trainer named Mike Whitfield, creator of "Workout Finishers" at http://tinyurl.com/ofpwof
Today, Mike has launched his sequel to the original WF series, dubbed Workout Finishers, 2.0. I've already purchased, downloaded, & printed off these workouts to review on my way down to our first track meet today.
I've been adding the 'finisher' concept to my JH boys basketball practices (my Kindle guide "No More Crushers" covers this), as well as adding Mike's finishers plus Craig Ballantyne's 20-10 Home Workout Revolution series to our team training. The kids have been enjoying it because they are brief and simple to follow.
Mike's Workout Finishers 2.0 package is available here: http://tinyurl.com/asapwof2 It is a steal at $19.99 today, but only for a limited time this week (countdown timer is on the site for how long you have for this deal!). Seriously, what is really great about these finishers is that you can simply pick & choose the ones you want to FINISH your workout, under minimal time to do so. Which means, you can be doing any workout right now, and add these to your winning recipe. (For the RABC plan, simply replace a 2 or 3 Minute Warning section with one of these finishers!)
Once again, here is where to go: http://tinyurl.com/asapwof2
If Craig Ballantyne's Home Workout Revolution series interests you (over 50 workouts online that you can also download and create your own DVD's if you like!), they are great workouts to do on the off-days in between the main lifting days of RABC's plan. Go here for this deal that is less than half the cost of TV infomercial collections, and over half the time that those routines take, too. Here's the site for HWR: http://tinyurl.com/cbhwrevsale
Just today, I performed the 12 minute 20-10 workout and worked up a heck of a sweat in just that small amount of time. It was perfect for me, since I have a short break between work and the track meet I'm going to tonight.
Craig's & Mike's plans have helped me lose almost 20 pounds of unwanted weight so far in 2013. Combined with my kettlebell protocols I used in a Swing challenge for January & February, they have really accelerated my fat loss and are bringing my body back to top running form already. After an injury-laden summer & fall last year, its taken a lot to bounce back from my work injury and get to a level I want to perform at. These plans are definitely worth the purchase if you are looking for solutions you need.
Lift. Dominate. Repeat.
RABC
Coach Rick Karboviak
As you may know from the RABC Manual, I have had a lot of influence for the 2 & 3 Minute Warnings at the end of the workouts from a trainer named Mike Whitfield, creator of "Workout Finishers" at http://tinyurl.com/ofpwof
Today, Mike has launched his sequel to the original WF series, dubbed Workout Finishers, 2.0. I've already purchased, downloaded, & printed off these workouts to review on my way down to our first track meet today.
I've been adding the 'finisher' concept to my JH boys basketball practices (my Kindle guide "No More Crushers" covers this), as well as adding Mike's finishers plus Craig Ballantyne's 20-10 Home Workout Revolution series to our team training. The kids have been enjoying it because they are brief and simple to follow.
Mike's Workout Finishers 2.0 package is available here: http://tinyurl.com/asapwof2 It is a steal at $19.99 today, but only for a limited time this week (countdown timer is on the site for how long you have for this deal!). Seriously, what is really great about these finishers is that you can simply pick & choose the ones you want to FINISH your workout, under minimal time to do so. Which means, you can be doing any workout right now, and add these to your winning recipe. (For the RABC plan, simply replace a 2 or 3 Minute Warning section with one of these finishers!)
Once again, here is where to go: http://tinyurl.com/asapwof2
If Craig Ballantyne's Home Workout Revolution series interests you (over 50 workouts online that you can also download and create your own DVD's if you like!), they are great workouts to do on the off-days in between the main lifting days of RABC's plan. Go here for this deal that is less than half the cost of TV infomercial collections, and over half the time that those routines take, too. Here's the site for HWR: http://tinyurl.com/cbhwrevsale
Just today, I performed the 12 minute 20-10 workout and worked up a heck of a sweat in just that small amount of time. It was perfect for me, since I have a short break between work and the track meet I'm going to tonight.
Craig's & Mike's plans have helped me lose almost 20 pounds of unwanted weight so far in 2013. Combined with my kettlebell protocols I used in a Swing challenge for January & February, they have really accelerated my fat loss and are bringing my body back to top running form already. After an injury-laden summer & fall last year, its taken a lot to bounce back from my work injury and get to a level I want to perform at. These plans are definitely worth the purchase if you are looking for solutions you need.
Lift. Dominate. Repeat.
RABC
Coach Rick Karboviak
Daily RAW for 3/27/13
Greetings Rats Alley Warriors: here is your workout for 3/27/13:
Deadlifts or Squats: 10-8-6-4
Bench Press: 10-8-6-4
All-Star Sit-Ups (Half Get Ups) 4x5 per side
2 Minute Warning: 30 seconds each
(Try 20 seconds work, 10s rest if you'd like as well)
Lunges
Side to Side Hops
Push-Ups
Total Body Extensions
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Occupy 1st Place at http://occupyfirstplace.com
Deadlifts or Squats: 10-8-6-4
Bench Press: 10-8-6-4
All-Star Sit-Ups (Half Get Ups) 4x5 per side
2 Minute Warning: 30 seconds each
(Try 20 seconds work, 10s rest if you'd like as well)
Lunges
Side to Side Hops
Push-Ups
Total Body Extensions
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Occupy 1st Place at http://occupyfirstplace.com
Monday, March 25, 2013
Daily RAW for 3/26/13
Here is The Daily RAW for 3/26/13, taken from my #1 selling Kindle guide, "Just The Workouts", from its "KettleBolics" workout section. Of course, you're going to need a kettlebell to work on Alternating Swings & High Pulls for this brief interval workout.
Beginner’s
Basic Workout:
Alternating
Swings:
20s work,
10s rest x 4 times
High Pulls:
20s Left,
10s rest
20s Right,
10s rest
20s Left,
10s rest
20s Right,
10s rest
Rest 2-4
minutes as you feel you need to.
Repeat above
circuit one more time. This simple workout becomes a 10-12 minute workout to do.
The "Just The Workouts" guide has been in the Kindle Store for 1 year now, and has continually sold daily for me. It has floated in & out of the Top 100 guides in the Training category throughout the year. It is a very basic guide for some brief kettlebell routines to do, as well as a classic barbell strength training plan I've dubbed "Indestructible!" because of how often I have seen this plan throughout the years. It all started in HS with a program and a chart handout that literally floated around between the benches and squat rack. I noticed it once again in college not only at one college, but two that I attended. It also came to light at the gyms I trained people at, and the other high schools I coached at. Hence, I think the program is 'indestructible' because it has been at so many places and still stays around. My strength coach mentor in college also mentioned the greatness of this program, when he said, "I don't know who made it, but damn, if it doesn't work great, time & time again!"
JTW can be obtained here at http://tinyurl.com/asapjtw and its counterparts, "Just The Chart" and of course the "Rats Alley Barbell Club Manual" that work greatly with it, are here: http://tinyurl.com/rkofp Just The Chart is a 'tap & go' resource guide, there is no training program in it, it is simply a percentages guide to use when figuring out your weights based off your maximum's with the Indestructible! program outline and the RABC Manual outline.
Lift. Dominate. Repaat.
Rats Alley Barbell Club
Coach Rick Karboviak
Sunday, March 24, 2013
The Daily RAW for 3/25/13
Greetings, here is Monday's Daily RAW for 3/25:
Deadlifts: 10-8-6-4
Bench Press: 10-8-6-4
Windmills: 3 x 5 per side
2 Minute Warning: 30 seconds each
Push-Ups
BW Squats
Total Body Extensions
Burpees
For additional info on the RABC's Daily RAW's and their structure, check out the guide for your Kindle readers at http://tinyurl.com/rkofp & for more info on workout finishers like 2 Minute & 3 Minute Warnings, please visit http://tinyurl.com/ofpwof.
Look for some new Workout Finisher programs , the 2.0 kind, which will be launched next week by WF creator, Mike Whitfield.
Deadlifts: 10-8-6-4
Bench Press: 10-8-6-4
Windmills: 3 x 5 per side
2 Minute Warning: 30 seconds each
Push-Ups
BW Squats
Total Body Extensions
Burpees
For additional info on the RABC's Daily RAW's and their structure, check out the guide for your Kindle readers at http://tinyurl.com/rkofp & for more info on workout finishers like 2 Minute & 3 Minute Warnings, please visit http://tinyurl.com/ofpwof.
Look for some new Workout Finisher programs , the 2.0 kind, which will be launched next week by WF creator, Mike Whitfield.
Thursday, March 21, 2013
Daily RAW for 3/22/13
The Daily RAW for 3/22 or 3/23, if you choose.
Deadlifts: 4x5
Bench Press: 4x5
KB Swings: 3-5 sets of 40-60 seconds, your choice.
3MW: 30 seconds per exercise
Push-Ups
Burpees
Planks
Mountain Climbers
Total Body Extensions
Alternating Lunges
Don't forget, all your handy guides for the RABC System are right here for Kindles exclusively: http://tinyurl.com/rkofp
I'm looking at some RABC T-shirts soon, so stay tuned as I find out a way to take orders for that online. The first shirts I made were okay, but I really like the current ones, which is the 'lifting logo' on this blog.
Look for some thoughts & rants this weekend... until then:
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Deadlifts: 4x5
Bench Press: 4x5
KB Swings: 3-5 sets of 40-60 seconds, your choice.
3MW: 30 seconds per exercise
Push-Ups
Burpees
Planks
Mountain Climbers
Total Body Extensions
Alternating Lunges
Don't forget, all your handy guides for the RABC System are right here for Kindles exclusively: http://tinyurl.com/rkofp
I'm looking at some RABC T-shirts soon, so stay tuned as I find out a way to take orders for that online. The first shirts I made were okay, but I really like the current ones, which is the 'lifting logo' on this blog.
Look for some thoughts & rants this weekend... until then:
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Wednesday, March 20, 2013
Daily RAW for 3/21/13
Greetings, RAW Lifters... its time for an interval workout for 3/21/13.
Are you up to a good old bodyweight routine?
20 seconds work, 10 seconds rest x 2 for each exercise (1 minute total)
Bodyweight Squats
Push-Ups
Alternating Lunges
Band Pulls/Rows, or a DB Row, one set per side
Leg Raises
This is a 5 minute round. Take 1 minute rest, then repeat the circuit again.
Take another minute rest after your 2nd round, and repeat for a 3rd time.
Stopwatches with countdown timers are handy for this, GymBoss Interval Timers are a great choice. Timex also has a lot of Ironman and Expedition watches with countdown timers you can set for 30 seconds and continually repeat/beep every 30 seconds. What's helpful with that is it will beep at the end of 30 seconds for approximatley10 seconds, so once your beeping is done, you have 20 seconds of slience between beeping rounds.
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Are you up to a good old bodyweight routine?
20 seconds work, 10 seconds rest x 2 for each exercise (1 minute total)
Bodyweight Squats
Push-Ups
Alternating Lunges
Band Pulls/Rows, or a DB Row, one set per side
Leg Raises
This is a 5 minute round. Take 1 minute rest, then repeat the circuit again.
Take another minute rest after your 2nd round, and repeat for a 3rd time.
Stopwatches with countdown timers are handy for this, GymBoss Interval Timers are a great choice. Timex also has a lot of Ironman and Expedition watches with countdown timers you can set for 30 seconds and continually repeat/beep every 30 seconds. What's helpful with that is it will beep at the end of 30 seconds for approximatley10 seconds, so once your beeping is done, you have 20 seconds of slience between beeping rounds.
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Tuesday, March 19, 2013
Coach Rick's Ramblings & The Daily RAW: 3/20/13
Your Daily RAW for 3/20/13's workout:
Deadlifts or Squats, your choice: 4x5
Bench Press: 4x5
All-Star Sit-Ups: 4x5 per side
2MW Circuit: 30 seconds each exercise
Alternating Lunges
Side to Side Hops
Push-Ups
Total Body Extensions
Coach Rick's Ramblings - It simply amazes me that ever since I started reading training programs and information back in HS & college that year after year, someone is always touting interval training as being the greatest, 'newest' discovery for fat loss and also for improving performance.
Its not new.
A couple years ago, as the school janitor, I had to toss out a lot of old, out of issue books from the library. These were books that were very old, hardly checked out the past 20 years or so, (some were from the 70's actually) and were allowed to be thrown out because they were out of the registry of the state library database. I usually go through them and get historical books that intrigue me, like old biographies written for the typical JH or HS 'book report on an important person' kind of book. I've also got some political books and another favorite to get in these throwaways are sports books from the past. A series I got called "Track & Field for Boys" was from the early 60's. Back then, it talked about doing intervals for everything from sprints to even long distance runners. So, the concept is NOT that new. I just saw a FB news update from a running magazine touting it as some new fantastic method to improve running performance. Pssshh. Give me a break.
Another irritating pet peeve: I hate it when fitness experts compare a 'measly marathon runner' to an 'olympic sprinter', and make fun of the marathon or distance runner in comparison for fat loss comparisons. Uh....both have low body fat levels, you don't see many pudgy elite marathon runners. If these experts would watch the Olympics, about every top Olympian has a six pack showing. The women don't look anything close to fat. The men are ripped just as much as the sprinters. Maybe not as much muscle on them, but then again, muscle gain isn't in the long distance runner's goals either: its having a lean mean running machine available on race day. So, both the men & women are far from unfit and unhealthy, they are at the top of their competition. Get a clue...
As a runner, it just irritates the hell out of me when they also assume that if you run, you do marathons. I run competitively, but keep it to 5K's and have only done two 10K's and 2 8K's in my life. My longest race was a sprint triathlon, which I also did twice. I have no intentions or have any sort of love for runs longer than 6 miles, honestly. 5K's suit my body just fine. I think if a lot of people ran 5K's in a serious mode, their fitness levels would be greatly improved if their body can handle running. I just don't see it being beneficial if I keep going up in race distances just for the sake of saying I accomplished it, when I see so much to accomplish at the 5K distance alone.
Rant over.
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Deadlifts or Squats, your choice: 4x5
Bench Press: 4x5
All-Star Sit-Ups: 4x5 per side
2MW Circuit: 30 seconds each exercise
Alternating Lunges
Side to Side Hops
Push-Ups
Total Body Extensions
Coach Rick's Ramblings - It simply amazes me that ever since I started reading training programs and information back in HS & college that year after year, someone is always touting interval training as being the greatest, 'newest' discovery for fat loss and also for improving performance.
Its not new.
A couple years ago, as the school janitor, I had to toss out a lot of old, out of issue books from the library. These were books that were very old, hardly checked out the past 20 years or so, (some were from the 70's actually) and were allowed to be thrown out because they were out of the registry of the state library database. I usually go through them and get historical books that intrigue me, like old biographies written for the typical JH or HS 'book report on an important person' kind of book. I've also got some political books and another favorite to get in these throwaways are sports books from the past. A series I got called "Track & Field for Boys" was from the early 60's. Back then, it talked about doing intervals for everything from sprints to even long distance runners. So, the concept is NOT that new. I just saw a FB news update from a running magazine touting it as some new fantastic method to improve running performance. Pssshh. Give me a break.
Another irritating pet peeve: I hate it when fitness experts compare a 'measly marathon runner' to an 'olympic sprinter', and make fun of the marathon or distance runner in comparison for fat loss comparisons. Uh....both have low body fat levels, you don't see many pudgy elite marathon runners. If these experts would watch the Olympics, about every top Olympian has a six pack showing. The women don't look anything close to fat. The men are ripped just as much as the sprinters. Maybe not as much muscle on them, but then again, muscle gain isn't in the long distance runner's goals either: its having a lean mean running machine available on race day. So, both the men & women are far from unfit and unhealthy, they are at the top of their competition. Get a clue...
As a runner, it just irritates the hell out of me when they also assume that if you run, you do marathons. I run competitively, but keep it to 5K's and have only done two 10K's and 2 8K's in my life. My longest race was a sprint triathlon, which I also did twice. I have no intentions or have any sort of love for runs longer than 6 miles, honestly. 5K's suit my body just fine. I think if a lot of people ran 5K's in a serious mode, their fitness levels would be greatly improved if their body can handle running. I just don't see it being beneficial if I keep going up in race distances just for the sake of saying I accomplished it, when I see so much to accomplish at the 5K distance alone.
Rant over.
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Monday, March 18, 2013
The Daily RAW's: 3/18 & 3/19/13
Greetings,
Here are today's and tomorrow's Daily RAW's.
3/18/13:
Deadlifts: 4x5
Bench Press: 4x5
Windmills: 3x5 per side
2 Minute Warning: 30s each
Push-Ups
BW Squats
Total Body Extensions
Burpees
3/19/13:
Interval Routine:
Kettlebell Swings - at the beginning of each minute, do 20 swings, then rest until the next minute arrives. Try this for 10 minutes and up to 15 or 20 if you are capable of. Try doing 10 swings per arm, then switch arms, to get your 20 reps in.
This is almost a 1:1 work/rest ratio on average, as you get 20 swings in about 33-35 seconds, and rest 25-27 seconds when you go at the top of each minute with your swings.
The RABC Manual is available here for your Kindle readers or apps: http://tinyurl.com/rkofp
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Here are today's and tomorrow's Daily RAW's.
3/18/13:
Deadlifts: 4x5
Bench Press: 4x5
Windmills: 3x5 per side
2 Minute Warning: 30s each
Push-Ups
BW Squats
Total Body Extensions
Burpees
3/19/13:
Interval Routine:
Kettlebell Swings - at the beginning of each minute, do 20 swings, then rest until the next minute arrives. Try this for 10 minutes and up to 15 or 20 if you are capable of. Try doing 10 swings per arm, then switch arms, to get your 20 reps in.
This is almost a 1:1 work/rest ratio on average, as you get 20 swings in about 33-35 seconds, and rest 25-27 seconds when you go at the top of each minute with your swings.
The RABC Manual is available here for your Kindle readers or apps: http://tinyurl.com/rkofp
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Sunday, March 17, 2013
Training Systems: Solutions or Problems?
Greetings, RAW Lifters. Today is a good old fashioned ranting/blog post kind of day.
It deals with training systems, being either a solution or a problem.
After 20 years of working out on my own as a HS athlete, learning more & more as a college student, doing self-study of training books on my own, becoming certified as a NSCA strength coach after college, working for a speed training franchise, and a plethora of other training & coaching experiences.... whew, its been a lot of time & experience! I've come to the conclusion thus far that:
1. Some programs just flat out work.
2. Someone always thinks they have the better program than the ones that flat out work.
3. Some programs just flat out stink.
4. Someone always has a program that is better than the ones that flat out stink (Usually #1).
Now, I have been a sucker for programs that just don't work, too many times to mention. I have been burned in the past by trying to sell other people's programs, only to discover you can't sell a $120 video package of DVD's when millions have been sold and many of those copies are at garage sales & ebay auctions for $10-20 each. I've done those programs, put on 15-20 pounds of muscle, and found my running to NOT improve at all. That doesn't make for a happy coach, trainer & athlete such as I. (Yes, I still consider myself an athlete, I am an avid 5K'er and do them seriously.)
I've also had good success with other people's programs and discovered bits & pieces of why they worked so well, usually the program structure & format. One of those programs has been the "Indestructible!" program outline in my Kindle guide, "Just The Workouts!" (http://tinyurl.com/asapjtw) which is a program I saw in HS, two colleges, and after college. There is no main origin of who created this program, but many trainers & coaches I've discussed it with have memories of such a program, with the percentages and charts for 1 rep maxes and each phase of the program. I'm sure I will find out who created this plan one day. But for now, I think its such a 'public domain' type of program, widely used for decades, that people turn to it as a resource because of its structure and formula of working so well.
Other programs I've taken the best from have been various kettlebell training programs. I got into KB's in 2005 with a pair of kettlegrip handles, where I had to buy standard 1" weight plates to put on them. It was the most affordable option for me at the time. I then bought my first few kettlebells, and my addiction grew & grew. I now have approximately 10 kettlebells within my collection. I've donated a few to the school I coach at, because I've used them with my athletes in their practices. People still kind of look at me funny when I mention I do a lot of kettlebell exercises as part of my training. It doesn't bother me, because if they fail to see the edge it gives me, its an edge I have against them. I've done a lot of kettlebell swing workouts because of what it alone can deliver to me (helps me shed weight, develop running power, and improve my endurance).
I took some time away from KB's and focused mostly on some programs you may have heard. I thought maybe a switch to those programs would be great for me....only to see how much I lost in performance after I left the KB's alone. It was time to get back after it, if I wanted to get back on the horse again and be a competitor. I also needed a solid strength & conditioning plan to complement my goals...
So, I've also found a beneficial program series that I can do in minimal time frames, sometimes 1/3 to 1/2 the time of the other programs I used to follow... plus I can sell these programs too and be something I can truly be behind in the end, because I know they work well. Craig Ballantyne's series of programs called Turbulence Training is a great blend of intervals, strength, and conditioning for a busy guy like me. His 20-10 workouts as of late are some of the best short time frame workouts I've done. And he's not afraid of kettlebells either. You've probably seen the link for these new programs at http://tinyurl.com/cbhwrevsale , a series of workout guides from beginner to advanced, and videos to go along with it. To me, its an all out bargain compared to other DVD programs out there, plus you can download the video's and make your own customized DVD's of the videos he's made. With a basic laptop, I am able to do this in an afternoon of time on a weekend. CB is well respected, hasn't been a part of copyright infringment/plagarizing like other trainers have, and to me, he works his butt off in producing quality programs. He's fine in my book. He's got a bit of marketing savvy but I don't get lost in it.
Part of my experience as a trainer & coach is to dissect the good stuff from the bad stuff. I do this from running programs to lifting programs. I feel I should experience some of these program formats to further dissect these things. Does it feel effective to me? Does it do more damage than good? Does it push me forward, or set me back further? Does it do the same to the athletes & clients I've trained? I've come to the conclusions that:
1. Tried and true programs keep working because someone did them right.
2. New fancy stuff that sells well sometimes isn't what its cracked up to be. Marketing stuff as the 'most awesome program, ever!' is usually a sign of crafty marketing, and not the results of the program. People wouldn't sell a used program if it worked so damn well in the first place.
3. Its best to turn to programs that work because they can be part of the solution you are searching for.
The programs I have created online with Kindle guides are fostered with this in mind: they have been programs that have worked for me & my clients/athletes, and delivered results for them. They can be unique on their own, or a mix of a little of everything that works elsewhere. From running to lifting to cross-training, I feel I've created something special. Not everyone associates strength training with running, or kettlebells with GPS based running workouts. My experiences have developed these programs, and through this blog, you will see my methods to my madness. I am not a perfect coach & trainer, but I feel my experiences from all sides of the bench through the years has taught me a lot.
I guess its why I've come up with the mantra of RABC:
Lift. Dominate. Repeat.
Doesn't get any simpler than that.
Programs should deliver that kind of simplicity to you.
Coach Rick Karboviak
http://tinyurl.com/rkofp
http://occupyfirstplace.com
It deals with training systems, being either a solution or a problem.
After 20 years of working out on my own as a HS athlete, learning more & more as a college student, doing self-study of training books on my own, becoming certified as a NSCA strength coach after college, working for a speed training franchise, and a plethora of other training & coaching experiences.... whew, its been a lot of time & experience! I've come to the conclusion thus far that:
1. Some programs just flat out work.
2. Someone always thinks they have the better program than the ones that flat out work.
3. Some programs just flat out stink.
4. Someone always has a program that is better than the ones that flat out stink (Usually #1).
Now, I have been a sucker for programs that just don't work, too many times to mention. I have been burned in the past by trying to sell other people's programs, only to discover you can't sell a $120 video package of DVD's when millions have been sold and many of those copies are at garage sales & ebay auctions for $10-20 each. I've done those programs, put on 15-20 pounds of muscle, and found my running to NOT improve at all. That doesn't make for a happy coach, trainer & athlete such as I. (Yes, I still consider myself an athlete, I am an avid 5K'er and do them seriously.)
I've also had good success with other people's programs and discovered bits & pieces of why they worked so well, usually the program structure & format. One of those programs has been the "Indestructible!" program outline in my Kindle guide, "Just The Workouts!" (http://tinyurl.com/asapjtw) which is a program I saw in HS, two colleges, and after college. There is no main origin of who created this program, but many trainers & coaches I've discussed it with have memories of such a program, with the percentages and charts for 1 rep maxes and each phase of the program. I'm sure I will find out who created this plan one day. But for now, I think its such a 'public domain' type of program, widely used for decades, that people turn to it as a resource because of its structure and formula of working so well.
Other programs I've taken the best from have been various kettlebell training programs. I got into KB's in 2005 with a pair of kettlegrip handles, where I had to buy standard 1" weight plates to put on them. It was the most affordable option for me at the time. I then bought my first few kettlebells, and my addiction grew & grew. I now have approximately 10 kettlebells within my collection. I've donated a few to the school I coach at, because I've used them with my athletes in their practices. People still kind of look at me funny when I mention I do a lot of kettlebell exercises as part of my training. It doesn't bother me, because if they fail to see the edge it gives me, its an edge I have against them. I've done a lot of kettlebell swing workouts because of what it alone can deliver to me (helps me shed weight, develop running power, and improve my endurance).
I took some time away from KB's and focused mostly on some programs you may have heard. I thought maybe a switch to those programs would be great for me....only to see how much I lost in performance after I left the KB's alone. It was time to get back after it, if I wanted to get back on the horse again and be a competitor. I also needed a solid strength & conditioning plan to complement my goals...
So, I've also found a beneficial program series that I can do in minimal time frames, sometimes 1/3 to 1/2 the time of the other programs I used to follow... plus I can sell these programs too and be something I can truly be behind in the end, because I know they work well. Craig Ballantyne's series of programs called Turbulence Training is a great blend of intervals, strength, and conditioning for a busy guy like me. His 20-10 workouts as of late are some of the best short time frame workouts I've done. And he's not afraid of kettlebells either. You've probably seen the link for these new programs at http://tinyurl.com/cbhwrevsale , a series of workout guides from beginner to advanced, and videos to go along with it. To me, its an all out bargain compared to other DVD programs out there, plus you can download the video's and make your own customized DVD's of the videos he's made. With a basic laptop, I am able to do this in an afternoon of time on a weekend. CB is well respected, hasn't been a part of copyright infringment/plagarizing like other trainers have, and to me, he works his butt off in producing quality programs. He's fine in my book. He's got a bit of marketing savvy but I don't get lost in it.
Part of my experience as a trainer & coach is to dissect the good stuff from the bad stuff. I do this from running programs to lifting programs. I feel I should experience some of these program formats to further dissect these things. Does it feel effective to me? Does it do more damage than good? Does it push me forward, or set me back further? Does it do the same to the athletes & clients I've trained? I've come to the conclusions that:
1. Tried and true programs keep working because someone did them right.
2. New fancy stuff that sells well sometimes isn't what its cracked up to be. Marketing stuff as the 'most awesome program, ever!' is usually a sign of crafty marketing, and not the results of the program. People wouldn't sell a used program if it worked so damn well in the first place.
3. Its best to turn to programs that work because they can be part of the solution you are searching for.
The programs I have created online with Kindle guides are fostered with this in mind: they have been programs that have worked for me & my clients/athletes, and delivered results for them. They can be unique on their own, or a mix of a little of everything that works elsewhere. From running to lifting to cross-training, I feel I've created something special. Not everyone associates strength training with running, or kettlebells with GPS based running workouts. My experiences have developed these programs, and through this blog, you will see my methods to my madness. I am not a perfect coach & trainer, but I feel my experiences from all sides of the bench through the years has taught me a lot.
I guess its why I've come up with the mantra of RABC:
Lift. Dominate. Repeat.
Doesn't get any simpler than that.
Programs should deliver that kind of simplicity to you.
Coach Rick Karboviak
http://tinyurl.com/rkofp
http://occupyfirstplace.com
Saturday, March 16, 2013
RABC Manual is Free (this weekend)!
Greetings RAW Lifters:
This weekend, I've made two of my Kindle guides available to be given away for free: No More Crushers! is my newest guide I've made, filled with 3 & 2 Minute Warnings you can add at the end of a practice or workout session. Also, the Rats Alley Barbell Club Manual is free. So, if you have a Kindle, or a Kindle reading app on your phone, tablet, or computer, you can nab yourself a copy of those two guides!
Just go to http://tinyurl.com/rkofp to check out the guides, plus many others I offer. Just The Workouts and Just The Chart are a great combination with the RABC Manual.
Enjoy!
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
This weekend, I've made two of my Kindle guides available to be given away for free: No More Crushers! is my newest guide I've made, filled with 3 & 2 Minute Warnings you can add at the end of a practice or workout session. Also, the Rats Alley Barbell Club Manual is free. So, if you have a Kindle, or a Kindle reading app on your phone, tablet, or computer, you can nab yourself a copy of those two guides!
Just go to http://tinyurl.com/rkofp to check out the guides, plus many others I offer. Just The Workouts and Just The Chart are a great combination with the RABC Manual.
Enjoy!
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Friday, March 15, 2013
The Daily RAW: Fri/Sat Workout
Greetings RAW Lifters,
Didn't get around to posting Friday's Daily RAW last night for today, but in the RABC System, a 3rd lifting day is optional. If you still got time today, you can do it (and I'm sure you did, if you already have the RABC Manual at http://tinyurl.com/rkofp ) or do this workout on Saturday with an extra day of rest.
The Daily RAW for 3/15 or 3/16:
Deadlifts: 3x5
Bench Press: 3x5
KB Swings: 3-5 sets of 40-60 seconds
3MW: 30 seconds per exercise
Push-Ups
Burpees
Planks
Mountain Climbers
Total Body Extensions
Alternating Lunges
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Didn't get around to posting Friday's Daily RAW last night for today, but in the RABC System, a 3rd lifting day is optional. If you still got time today, you can do it (and I'm sure you did, if you already have the RABC Manual at http://tinyurl.com/rkofp ) or do this workout on Saturday with an extra day of rest.
The Daily RAW for 3/15 or 3/16:
Deadlifts: 3x5
Bench Press: 3x5
KB Swings: 3-5 sets of 40-60 seconds
3MW: 30 seconds per exercise
Push-Ups
Burpees
Planks
Mountain Climbers
Total Body Extensions
Alternating Lunges
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Wednesday, March 13, 2013
The Daily RAW: Bonus Free Workout!
Greetings, RAW Lifters:
Craig Ballantyne has a great little 12 minute workout for you to watch, and its free when you check out this site! Its a part of his Home Workout Revolution series that he's just launched. The 20-10 workout format looks easy on paper, but surprises you in the end. I've done this 12 minute workout myself and can attest to its fury-filled nature.
Go right here to check it out and see if this workout style is for you. These workouts are superb for doing on the days in-between the main lifting days of the RABC System.
Click here now...its only 12 minutes! http://tinyurl.com/asaphwrev
Craig Ballantyne has a great little 12 minute workout for you to watch, and its free when you check out this site! Its a part of his Home Workout Revolution series that he's just launched. The 20-10 workout format looks easy on paper, but surprises you in the end. I've done this 12 minute workout myself and can attest to its fury-filled nature.
Go right here to check it out and see if this workout style is for you. These workouts are superb for doing on the days in-between the main lifting days of the RABC System.
Click here now...its only 12 minutes! http://tinyurl.com/asaphwrev
The Daily RAW: 3/14/13
Greetings, RAW Lifters: here is the workout for 3/14/13.
Taken as an excerpt from my "Just The Workouts" guide from the Kettlebolics section, here is the Beginner's Basic Workout with a kettlebell, just two exercises and a kettlebell. Substitute a dumbbell adequately sized for the time frames and efforts you need for each 20s work set.
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Taken as an excerpt from my "Just The Workouts" guide from the Kettlebolics section, here is the Beginner's Basic Workout with a kettlebell, just two exercises and a kettlebell. Substitute a dumbbell adequately sized for the time frames and efforts you need for each 20s work set.
Beginner’s
Basic Workout:
Alternating
Swings:
20s work,
10s rest x 4 times
High Pulls:
20s Left,
10s rest
20s Right,
10s rest
20s Left,
10s rest
20s Right,
10s rest
Rest 2-4
minutes as you feel you need to.
Repeat above
circuit one more time. This simple workout becomes a 10-12 minute workout to
do.
You can grab this guide at http://tinyurl.com/asapjtw Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Tuesday, March 12, 2013
The Daily RAW: 3/13/13
Here is The Daily RAW for Wednesday, 3/13/13:
Deadlifts or Squats: your choice, 3x5
Bench Press: 3x5
All-Star Sit-Ups (Half Get-Ups) 3x5 per side
2 Minute Warning:
Alternating Lunges: 30 seconds
Side to Side Hops: 30 seconds
Push-Ups: 30 seconds
Total Body Extensions: 30 seconds
For more details on these exercises, check out http://tinyurl.com/rkofp for the Rats Alley Barbell Club Manual, Just The Workouts, and Just The Chart guides for Kindle.
If you want to add some more finishing routines to this workout, such as an abs workout, here are some to choose from with trainer Mike Whitfield's guides: http://tinyurl.com/ofpwofabs or just more workout finishers in general at http://tinyurl.com/ofpwof
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Deadlifts or Squats: your choice, 3x5
Bench Press: 3x5
All-Star Sit-Ups (Half Get-Ups) 3x5 per side
2 Minute Warning:
Alternating Lunges: 30 seconds
Side to Side Hops: 30 seconds
Push-Ups: 30 seconds
Total Body Extensions: 30 seconds
For more details on these exercises, check out http://tinyurl.com/rkofp for the Rats Alley Barbell Club Manual, Just The Workouts, and Just The Chart guides for Kindle.
If you want to add some more finishing routines to this workout, such as an abs workout, here are some to choose from with trainer Mike Whitfield's guides: http://tinyurl.com/ofpwofabs or just more workout finishers in general at http://tinyurl.com/ofpwof
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Monday, March 11, 2013
The Daily RAW - 3/12/13
Here is The Daily RAW for Tuesday, 3/12/13:
I like doing interval routines, and a great routine/format I have been doing with great success lately has been Kettlebell Swing workouts as well as Metabolic Resistance Training workouts, or MRT for short. A wonderful new style used is called the 20-10 format, where its 20 seconds work, 10 seconds rest, for so many rounds (usualy 4-8 rounds per exercise, or 2-4 minutes worth).
Here is a quick 12 minute MRT style workout I have done with my track team's distance crew:
Follow the 20s work, 10s rest format for each minute
2 minutes of Jumping Jacks
2 minutes of Push-Ups
2 minutes of Alternating Lunges
2 minutes of Mountain Climbers
2 minutes of basic Planks
2 minutes of Side Planks, two 20-10 rounds for each side
For more info on this format and for 51 at-home workout videos using this style and others, check out the Home Workout Revolution at http://tinyurl.com/cbhwrevsale for one of the best deals ever on workout videos. I have already downloaded just 9 of the 20-10 workouts and burned them onto my own DVD's for at-home use.
I like doing interval routines, and a great routine/format I have been doing with great success lately has been Kettlebell Swing workouts as well as Metabolic Resistance Training workouts, or MRT for short. A wonderful new style used is called the 20-10 format, where its 20 seconds work, 10 seconds rest, for so many rounds (usualy 4-8 rounds per exercise, or 2-4 minutes worth).
Here is a quick 12 minute MRT style workout I have done with my track team's distance crew:
Follow the 20s work, 10s rest format for each minute
2 minutes of Jumping Jacks
2 minutes of Push-Ups
2 minutes of Alternating Lunges
2 minutes of Mountain Climbers
2 minutes of basic Planks
2 minutes of Side Planks, two 20-10 rounds for each side
For more info on this format and for 51 at-home workout videos using this style and others, check out the Home Workout Revolution at http://tinyurl.com/cbhwrevsale for one of the best deals ever on workout videos. I have already downloaded just 9 of the 20-10 workouts and burned them onto my own DVD's for at-home use.
Sunday, March 10, 2013
The Daily RAW - 3/11/13
Here is The Daily RAW set for 3/11/13 -
Deadlifts: 3x5
Bench Press 3x5
Windmills 3x5/side
2 Minute Warning:
Push-ups
Bodyweight Squats
Total Body Extensions
Burpees
All 30 seconds each in succession
For more details on this workout, get the Kindle guides,
"Just The Workouts", "Just The Chart", and "Rats Alley Barbell Club Manual",
at my Kindle author page, http://tinyurl.com/rkofp
"Lift. Dominate. Repeat."
Rats Alley Barbell Club
Deadlifts: 3x5
Bench Press 3x5
Windmills 3x5/side
2 Minute Warning:
Push-ups
Bodyweight Squats
Total Body Extensions
Burpees
All 30 seconds each in succession
For more details on this workout, get the Kindle guides,
"Just The Workouts", "Just The Chart", and "Rats Alley Barbell Club Manual",
at my Kindle author page, http://tinyurl.com/rkofp
"Lift. Dominate. Repeat."
Rats Alley Barbell Club
Saturday, March 9, 2013
Welcome to The Club
Welcome to the RABC virtual hangout...
Rats Alley Barbell Club is a portion of the Finley Wellness Center in Finley, ND - nestled in the city auditorium, housed up on the old stage, were a multi-purpose weight rack and benches make up the majority of the stations were the RABC gets strong.
"Rats Alley" is the nickname of a little trail of alley ways behind some old buildings near the auditorium. I thought it was a fitting name for the Barbell Club I wanted to begin. RABC got its beginnings as a Kindle guide, located at http://tinyurl.com/rkofp alongside my other training guides. I thought it was needed to offer some kind of basic, old-school lifting program on Kindle.
Its like revisiting High School, but doing it right this time in the weight room. Or maybe returning to what you used to do right in your training way back when.
I also see another little mission with this tiny parcel of the internet: Seeing as how a major new cult like following has arrived on the scene of fitness training, born out of 'workout of the day' posts being expressed....I honestly don't like them and what they do. I feel the training is too extreme and should be avoided.
Its time for sensible, yet innovative exercise, to be something worth seeking and used in the right manner. There will be no high reps here for time, or cutesy nicknamed workouts named after women's names. Just solid, periodized, planned workouts to help you get stronger in the basics of deadlifts, squats, bench press, and more.
I am not a powerlifter or competitive powerlifter, I am basically a trainer turned sports coach who still has a passion for training. I run competitively in 5K's, racing pretty seriously in them. I coach track & field, basketball, and have also coached volleyball.
If you are intimidated by the mega-hundred pound lifters and their advice and training they do, this is more tamed down and BASIC in the end of it. I watched a documentary on a famous club in America, known for their world record holders - and realized that most of their programs are based around steroid cycling. You won't find that crap here. This is just good old, drug free, basic strength training plans to get you strong for fitness and sports.
Look for programs, shirts to buy, and more stuff with the RABC name on it. I feel there is a need for good old basic strength work, without all the flash and funk and gear to get. Just simple stuff that gets it done. And it won't waste your time either.
My RABC philosophy is based upon a tried & true program that I have seen being used for decades, I call it simply 'The program that never left the weight room", because I've seen it in HS, in two colleges, and other gyms I worked in as a trainer. This program has always stuck around, and its because its proven to work. I do not know the origin, but if a superhero program works and everyone does it year after year, season after season, its gotta be a solid program to follow and do.
As a primer, look at my Kindle guides of "Just The Workouts", and of course, the "Rats Alley Barbell Club Manual" at my Kindle store author page. Another guide to use as a very quick, tap & go resource on Kindle apps/readers is "Just The Chart". I have basically taken that chart on the wall or by the squat racks & benches, and converted it to a tap & go Kindle guide. All the guides are only 99 cents each, so you can have 3 great resources for less than the cost of a fancy protein shake. Get them here at http://tinyurl.com/rkofp
Look for daily posts of workouts I will put up here, called "The Daily RAW", or Rats Alley Workout.
Not every day will have a workout, but most will have one. Usually Mon-Fri will have something for you. Look for basic strength workouts, and interval/kettlebell workouts as well thrown into the mix.
Lift twice, or three days a week, whichever fits your schedule the best. The bottom line is that you will have a virtual club here to bounce ideas off and use for support. Maybe you can't make it to a gym or an actual barbell club/group that does this type of stuff, but the RABC can be an online home for you, with no gym fees to worry about.
Welcome to the Club.
Coach Rick
Rats Alley Barbell Club is a portion of the Finley Wellness Center in Finley, ND - nestled in the city auditorium, housed up on the old stage, were a multi-purpose weight rack and benches make up the majority of the stations were the RABC gets strong.
"Rats Alley" is the nickname of a little trail of alley ways behind some old buildings near the auditorium. I thought it was a fitting name for the Barbell Club I wanted to begin. RABC got its beginnings as a Kindle guide, located at http://tinyurl.com/rkofp alongside my other training guides. I thought it was needed to offer some kind of basic, old-school lifting program on Kindle.
Its like revisiting High School, but doing it right this time in the weight room. Or maybe returning to what you used to do right in your training way back when.
I also see another little mission with this tiny parcel of the internet: Seeing as how a major new cult like following has arrived on the scene of fitness training, born out of 'workout of the day' posts being expressed....I honestly don't like them and what they do. I feel the training is too extreme and should be avoided.
Its time for sensible, yet innovative exercise, to be something worth seeking and used in the right manner. There will be no high reps here for time, or cutesy nicknamed workouts named after women's names. Just solid, periodized, planned workouts to help you get stronger in the basics of deadlifts, squats, bench press, and more.
I am not a powerlifter or competitive powerlifter, I am basically a trainer turned sports coach who still has a passion for training. I run competitively in 5K's, racing pretty seriously in them. I coach track & field, basketball, and have also coached volleyball.
If you are intimidated by the mega-hundred pound lifters and their advice and training they do, this is more tamed down and BASIC in the end of it. I watched a documentary on a famous club in America, known for their world record holders - and realized that most of their programs are based around steroid cycling. You won't find that crap here. This is just good old, drug free, basic strength training plans to get you strong for fitness and sports.
Look for programs, shirts to buy, and more stuff with the RABC name on it. I feel there is a need for good old basic strength work, without all the flash and funk and gear to get. Just simple stuff that gets it done. And it won't waste your time either.
My RABC philosophy is based upon a tried & true program that I have seen being used for decades, I call it simply 'The program that never left the weight room", because I've seen it in HS, in two colleges, and other gyms I worked in as a trainer. This program has always stuck around, and its because its proven to work. I do not know the origin, but if a superhero program works and everyone does it year after year, season after season, its gotta be a solid program to follow and do.
As a primer, look at my Kindle guides of "Just The Workouts", and of course, the "Rats Alley Barbell Club Manual" at my Kindle store author page. Another guide to use as a very quick, tap & go resource on Kindle apps/readers is "Just The Chart". I have basically taken that chart on the wall or by the squat racks & benches, and converted it to a tap & go Kindle guide. All the guides are only 99 cents each, so you can have 3 great resources for less than the cost of a fancy protein shake. Get them here at http://tinyurl.com/rkofp
Look for daily posts of workouts I will put up here, called "The Daily RAW", or Rats Alley Workout.
Not every day will have a workout, but most will have one. Usually Mon-Fri will have something for you. Look for basic strength workouts, and interval/kettlebell workouts as well thrown into the mix.
Lift twice, or three days a week, whichever fits your schedule the best. The bottom line is that you will have a virtual club here to bounce ideas off and use for support. Maybe you can't make it to a gym or an actual barbell club/group that does this type of stuff, but the RABC can be an online home for you, with no gym fees to worry about.
Welcome to the Club.
Coach Rick
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