Daily RAW: New Phases, Hybrid Plan of JTW/JSI

Greetings RAW Warriors,

I've decided to blend a bit of both into one offering of Daily RAW's to do.  A while back I did "RABC Phase II", think of this as "RABC 3.0".

I'm taking a little from Just The Workouts, and a little from Just Swing It!, to create a unique blend of both.

You will perform workouts from JTW 2 times a week, while doing 3 workouts of Swings to attain 1250 Swings per week, 5,000 total for the month.

Monday's workout (given today) is for lifting. Tuesday's and Wednesday's will be Swings, Thursday's another lifting day, Friday is another Swings day.

So, let's get going....

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Daily RAW: 7/1/13

Week 1: 3 x 10

Deadlifts: 3 x 10
Bench Press: 3 x 10

Bent Over Rows: 3 x 10
All-Star Sit-Ups: 3 x 5 per side

4 Minute Warning: 20/10 x 2 each exercise
Push-Ups
BW Squats
Band Rows
Total Body Extensions

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Modified FitRanx style routine: created by myself

20/10 x 2 rounds per exercise (1 minute total each exercise)
3 Rounds of the circuit in total for 18 minutes of the entire circuit.

Push-Ups
Prisoner Squats
Band Rows
Alternating Lunges
Mountain Climbers
Total Body Extensions
Option: rest for 1 minute after your 6 minute circuit is up. This extends the entire circuit with rest added to 20 minutes total time.

This workout is a sample routine of what I've had the SPARTA athletes go through one evening. They found the 4 minutes/exercise to be too taxing, so we shortened it up to 3 minutes each exercise, just 1 minute per exercise over 3 circuits total.  This worked out better to move from one to the other and made the workout go faster.

It still followed the 20/10 Tabata style, and worked well with this age group of athletes.

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Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak

Daily RAW: 6/30/13 - FitRanX, different workouts?

Greetings RAW Warriors,

Here's today's BW workout from FitRanX HQ to get you started...

Level 0-3

30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.

1. Bridge x8
2. Plank w/ Alternating Foot Lift x8
3. Bear Crawl x8
4. Stationary Lunges x8
5. Lying Knee Tucks x8
6. Total Body Extension x8

Level 4-6

30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.

1. Alternating Lunges x8
2. Plank Walk Up x8
3. Wounded Bear Crawl x8
4. Rolling T's w/ Push-Ups x8
5. Lying Knee Tucks x8
6. Skater Hops x8

Check Out The Video Library Here:
http://www.youtube.com/myfitranx
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I've been debating about offering some different workouts of mine as Daily RAW's, like I've been doing with the Rats Alley Barbell Club Manual's workouts for Monday & Thursday routines.

For the next month, I may just offer some workouts that are based on my two top-selling Kindle guides. I see that "Just Swing It!" and "Just The Workouts" are my two top selling guides at the moment, so maybe I should provide something along those lines, such as some sample routines based on those programs, or a hybrid of the two.  RABC is based upon some workouts from JTW, so maybe mixing in the KB Swings into the program is the way to go.

You'll have to see what I come up with for next week's routines.

Until then, you can still get a FREE copy of "Track Attacks!" for your Kindle this weekend, right here: http://tinyurl.com/trackattacks

You can also get a very new guide, "Coach Rick's Top 5 Budget Fitness Tricks" for your ideal home gym operation.  Just released it on Thursday evening, and just like every other guide, its only 99 cents.  Check it out at http://tinyurl.com/rkofp

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Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak

Daily RAW: 6/28/13 FR WOD, Kindle stuff

Greetings RAW Warriors,

Here's another FitRanX WOD, plus updates on my free Kindle guide, and brand new one that's out today as well!

Body Weight WOD

ALL LEVELS

30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.

1. Knuckle Draggers x8
2. Side Plank w/ Pulse x4 on each side
3. Burpees x8
4. Jump Squats x8
5. Plank to Tricep Extension x8
6. Gator Crawls x8

 Check Out The Video Library Here:
http://www.youtube.com/myfitranx
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Some Kindle Guide News: 

"Track Attacks!" is free this weekend for your Kindles, from today through Sunday! Add these mini-workouts to the end of your runs to add some speed and finish off your runs on a solid, fast note.  I have used these for the past decade with track/XC runners, plus my own workouts. 

Download the guide right here:  http://tinyurl.com/trackattacks

My newest guide, 'Coach Rick's Top 5 Budget Fitness Tricks' is also available... its a guide on home workouts and how to setup your own home gym on a budget.

I've helped out lots of athletes and fitness clients with finding a workout solution for home, even when they'd come to the gym and train with me.  Some need a little extra, or want to get something in if they can't make it to the gym.

I made this guide after talking with a co-worker who told me, "You should make a guide for people on how to set up a home workout gym, but on a budget." 

So, here you go! Its the first guide on the list at http://tinyurl.com/rkofp

Enjoy the reading this weekend!

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Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak

Daily RAW: 6/28/13 FitRanX & Kindle Guide News

Greetings RAW Warriors,

Here's the FitRanX BW WOD for you, plus some news on Kindle guides from me:

Body Weight WOD

Level 0-3

30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.

1. Body Weight Row x8
2. Crunch w/Feet Elevated x8
3. Split Shuffle x8
4. Prisoner Squat x8
5. Leg Lifts x8
6. Squat Thrust x8

Level 4-6

30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.

1. Spiderman Push-Up x8
2. Inchworm x8
3. Split Shuffle x8
4. Prisoner Squat x8
5. Frozen V-Sit x8
6. Squat Thrust x8

 Check Out The Video Library Here:
http://www.youtube.com/myfitranx
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Look out for Friday's blog announcement on which Kindle Guide I am giving away for free on Fri-Sat-Sun this weekend: yep, its another Freebie Weekend for 'Occupy First Place' Kindle Guides! 

I should also have a new guide available tomorrow too, called "Coach Rick's Top 5 Budget Fitness Tricks".  Its a quick little resource guide on finding fitness bargains for your home gyms and for avoiding the crazy stuff you might be suckered into getting for your home gyms. 

These Top 5 Tips include:
1. Buying slightly used stuff if possible, and where to find it for a decent price
2. The "3B's" of resistance training needs
3. How doorway gym items help you save space and money
4. Workout Videos and their applications
5. What factors to decide when you want to get a new gadget off a TV infomercial

The guide is small, but packed with money-saving tips and tricks to help you avoid getting burned on some expensive items.

So, on Friday, look for: a free guide, plus the newest guide I just created!

June has been a GREAT month for workout guide sales for my Kindle series. Its been the best month overall, almost selling 2-3x the amount of guides I usually sell in a typical month.  Thank you if you have purchased any of the guides recently, I'm glad I could help you with your goals!

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Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak

Daily RAW: 6/27/13, FitRanX, Kindle guide soon?

Greetings RAW Warriors,

Here's today's Daily RAW for Bench & Deadlifts, plus some more stuff from FitRanx.

Daily RAW: 6/27/13

Deadlifts: 4 x 5
Bench Press: 4 x 5

Bent Over Rows:  4 x 8
All Star Sit Ups: 4 x 5 per side

4 Minute Warning:
Kettlebell Swings: 4 minutes of 20/10 work/rest pattern
Switch arms every 20/10 period
Change up KB weights from light to heavier if desired for the last 2 minutes.

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FitRanX BW Workout of the Day:

Body Weight WOD
...
ALL Levels

30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.

1. Ninja Squats x8
2. Bicycle Crunches x8
3. Spiderman Push-Ups x8
4. Jumping Lunges x8
5. Crunch w/Leg Lift x8
6. Sprints x8

 Check Out The Video Library Here:
http://www.youtube.com/myfitranx
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I recently started working on another Kindle guide, this time its in regards to budget-minded fitness solutions.  Not everyone's going to the gym, or can get to the gym every single day.  Even when I was a trainer, I would do most of my workouts at home instead of at the gym (mainly due to being the only trainer at the club and members would barrage me with questions during my workouts...a total disruption of workout flow!). Since that time I have gained a lot of insight and personal experience into finding workout solutions for people at home: from relatives to friends and former athletes who are now out of school or college and want some at-home workout questions answered to stay on top of their goals.

Be on the lookout this week for this new guide.  Working title so far is "Coach Rick's Top 5 Budget Fitness Tricks". 

Until then, check out my current lineup of guides at http://tinyurl.com/rkofp for a wide arrange of guides for training programs and tips galore. The guides are having their best month ever for sales in June, thank you if you have purchased any of them over the past few weeks.  Just Swing It! and Just The Workouts are quite the tag-team of top sellers for me this month.  I'm glad those guides are helping some people out!

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Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak

Daily RAW: 6/26/13, Cycling As An Option

Greetings RAW Warriors,

Here's today's FitRanX BW Workout of the Day from FitRanX HQ -

Body Weight WOD

ALL Levels

30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.

1. Side Lunges x8
2. Run in Place x8
3. Side Plank x8
4. Regular Push-Ups/or on Knees x8
5. Burpees x8
6. Flutter Kicks x8

 Check Out The Video Library Here:
http://www.youtube.com/myfitranx

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I've decided this week to hit my bike some more for my cardio.  I have a hybrid bike for road & gravel riding at a good clip, so I will head out to the country gravel roads and take on the rolling hills and quiet scenery while doing it.  There is the occasional tractor and livestock you'll find on the ride, but its no big deal.  Its still pretty quiet and peaceful. 

Last year I had to ride my bike a lot due to a foot injury and I really grew to enjoy it again as a mode of exercise.  I trained pretty intensely for some triathlons almost 10 years ago now, back in 2004 & 2005. Back then I had a mountain bike to start with, then I got a really good road bike for the race.  My road bike has seen some better days and now I've gone to the hybrid style that can go easily on both road and gravel terrain.  Its like a mountain bike, but faster than one, for going on gravel.  I am just a couple mph behind my speeds on a road bike with the hybrid, and last year, I did a 20 miler mostly on gravel and averaged about 17-18 mph while on that ride.  I'm now looking at a hybrid bike with even skinnier tires on it to really fly a bit faster, but for now, my Schwinn OR2 bike is doing just fine.

If you live in the country or rural areas, these new hybrids are a solid choice to buy, due to their versatility.  Yes, they are a little heavier than a regular road bicycle with skinny tires, but for the sturdy nature of a mountain bike to tear up gravel roads with, with some good speed, its a great bargain.  I got my Schwinn hybrid bike last year at Target for about $260.  I think its a great buy for how fast I can go on it, and for the rides I've been on with it since last summer.

I have a guide on using cycling as a cross training method, called "Cross-Training: The Original XT", with my series of Kindle guides.  You can check those out at http://tinyurl.com/rkofp or at the links at the top of the blog here.

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Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak

Daily RAW: 6/25/13 & SodaStream - A better option?

Greetings RAW Warriors,

Here's today's FitRanX BW Workout of the Day from FitRanX HQ...plus a surprising rant on SodaStream devices. It may be better to drink your soda this way.

Level 0-3

30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.

1. Body Weight Squat x8
2. Penguin Crunch x8
3. X-Body Mountain Climber x8
4. Reverse Lunge x4 on each side
5. Bicycle Crunches x8
6. Skater Hops x8

Level 4-6

30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.

1. Alternating Reverse Lunges x8
2. Plank w/ Alternating Foot lift x8
3. Frog Leap and Squat Thrust x8
4. Close Grip Push-Up x8
5. Bicycle Crunches x8
6. Side to Side Jump x8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx
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Today's little rant is on a little discovery I made over the past weekend, and it pertains to Pop, or Soda, depending on where you live. (In Ohio, it was called Soda, up here in ND & MN, its mostly called Pop). 

I've seen this new SodaStream thing in the stores lately and wondered if it was worth getting into.  I feel I already drink enough pop the way it is, sometimes too much in one day.  I thought I would try it out and since you make your own, it should cost less overall, plus you'd use less bottles/cans and throw away a lot less of that stuff.

So, I decided to crunch the numbers a bit, and give my reasons why I think this device will help me cut down on waste, cut down on intake, and keep me more aware of how much pop I'm drinking.

Let's say you get 3, 12 packs on sale for $10 total.  That's about 28 cents a can, on a sale price.  Plus 36 cans you have to throw away, plus 3 cardboard packs to toss, too.  A regular price for a 12 pack around here is near $5, so now its about 42 cents a can at that rate.

Now, with the SodaStream device, it makes 1 liter at a time, and each bottle of Soda Mix (such as ones for Cola, an Energy drink mix like Red Bull, and my new fave, Fountain Mist, a Mountain Dew like flavor), costs anywhere from $5-7.  Lets use Cola as the example, which was $5 at the store.

Now, its easy to discover that each bottle of Soda Mix makes about 12 liters, or 33 cans worth, of pop for you.  But you also have to factor in the carbonation factor, which on my device makes about 60 Liters of soda for you.  A replacement cartridge could cost $15 if you recycle it at Target, which is where I got my device from.  A cartridge off the shelf is $30 new. 

So, the cost for just the Cola mix for 33 cans worth is about 15 cents a can, and carbonation is about .008 cents an ounce, or roughly 10 cents total for 12 ounces in comparison.  So, even though its 25 cents total to make about 12 ounces of pop, you would still save money over time versus the sale price of 28 cents. You'd really save a lot compared to a regular price at 42 cents a can. 

However when it comes to bottles, if we use our math here, its .008 cents per ounce for carbonation, and 1.25 cents per ounce for Soda Mix.  Total cost is 2.05 cents per ounce (.0125 + .008 = .0205, or 2.05 cents).  For a 1 liter bottle, its only about 67 cents to make 33 ounces of pop.

For a typical 20 ounce bottle, its about 41 cents.

Considering I'd buy half-liter bottles in 6 packs, now I'm spending about $2.00 to make 6, half-liter bottles.  (3 liters of pop total, .67 x 3 = $2.01) I've seen most stores sell them for $4-4.50 a 6 pack, now I'm making them for about half the cost or more.  That's going to save me money over time.

Okay, so that's the money-saving equations to showcase how much you'll save, but here's what I thought about too:  Its also going to make you more aware of how much you consume when you have to make it yourself each time.  You can't just grab a can & go, you'll have to make it quick (only takes about a minute to do) if you want some pop. 

My unit came with a 1 liter bottle, and I also bought some half-liter ones.  For today, I brought two half-liter bottles to work after making it this morning, and limited my drinking to that during work.

I now know that I'm saving money, not wasting bottles/cans, and putting a limit on my intake because I want my purchase to last longer over time, too.  I also like the fact that the pop you make isn't full of aspartame if you choose the diet stuff, it isn't full of high fructose corn syrup, and another thing I noticed was that its just the right amount of fizz added.  It seems to be bubbly, but not so bubbly like you get in a can or bottle.  Goes down a lot smoother, and some flavors I got in the sampler pack taste a lot better too! 

So, if you are looking at the SodaStream or similar devices out there to make your own pop, I would suggest it due to the fact you'll make your very own & save money, you will know what you are consuming overall by being more aware of how much you make, and when you do drink the stuff, its not as nasty as the stuff already made for you in bottles & cans. Plus you will also help with the environment by having less cans/bottles tossed away overall, plus cardboard/plastic rings as well.  The unit itself has no batteries, its all run on compressed CO2. So, no electricity used up either, unless you are counting the cooling factor of getting your water cold before you make your drinks. Overall there is no electricity (plug-in or batteries) used by the machine to make the stuff.

I know it sounds like s shill for selling SodaStream units, but its not.  It is simply a way to help you make better choices when it comes to an issue like this.  If a device helps you save money over time, and can help you consume less of the stuff over time, maybe it is worth looking into.  I know a LOT of athletes who have "an issue with pop" and have a hard time cutting down on it.  Perhaps this device could help them out over time in cutting down their overall intake and save money, too.

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Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak

Daily RAW: 6/24 & A Peek at SPARTA FitRanX

Greetings RAW Warriors,

Its time for another week in the RABC, its a 4x5 week in Phase 1.

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Daily RAW: 6/24

Deadlifts: 4 x 5
Bench Press: 4 x 5

Band Rows (heavy) 4 x 8
Windmills: 4 x 5 each side

4 Minute Warning: 20/10 x 2 each exercise
Push-Ups
Bodyweight Squats
Burpees
Total Body Extensions

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I wanted to share a sample workout from the SPARTA FitRanx protocols, to give a sneak peek into what all takes place.

First, we start with a basic warm-up with rolling devices, taken across the main muscles of the body: quads, hamstrings, calves, glutes, lower back, upper back, & shoulders are targeted with these devices.

Then, we break into the FitRanX Workout of the Day that is chosen for the week's workouts (2-3 times a week is the frequency of SPARTA FitRanX workouts).  This past week, the WOD called "Hotel" was chosen.  It was a bodyweight conditioning circuit of:

Mountain Climbers
Crunches
Jump Rope
Planks
Squat Thrusts (changed to Burpees with my group)
Seal Jacks

This circuit lasts for about 20-21 minutes, with the Tabata format being used for 20 seconds work, 10 seconds rest for X times per station. I have tried various methods, the best seems to be 2 rounds of 20/10 per station with a 1 minute break at the end of the circuit, before you go through another round. 

For the SPARTA conditioning circuit, I created 8 stations of drills to go through.
Each station is done in a 30 second period, with varying rates of work/rest per 30 seconds.
For example, 10 seconds of work with 20 seconds rest, 15/15, and 20/10 rates are used per station.  I don't want to give everything away but we go for certain rounds with varying work/rest periods.

"Brutus" is the name of the circuit that I matched up with Hotel.

Left Arm KB Swings
Jump Rope Crossovers
3 Hurdle Fast Leg
5 Yard Sprint/Backpedal
Right Arm Swings
Jump Rope Scissor Jumps
3 Hurdles Lateral Shuffles
5 Yd Lateral Cone Shuffles

This circuit also takes about 20 minutes to go through. 

Another workout session of SPARTA FitRanX replaces the speed/power circuit with some straight line speed drills that are timed with an electronic beam timing system, such as 10, 20, 30 and 40 yard dashes. One session we do the big circuit, the other session we will do timed sprints, essentially.

All in all, the total workout takes about an hour to go through with breaks in-between sessions. 

All the SPARTA circuits are named after Roman names, and the FitRanX routines are named after military call names, such as Alpha, Bravo, etc.

The SPARTA FitRanX protocols can still be done in a case study with 6-7 weeks of training time. 
I still have some openings for conducting SPARTA FitRanX workouts at the Finley Wellness Center.  These sessions are free to be a part of, so if you need a solid workout program to go through that covers all the bases of strength & conditioning within an hour's workout, SPARTA FitRanX is for you!

Contact me if you want to take part in a 6-7 week case study with this program!

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Lift. Dominate. Repeat.
Rats Alley Barbell Club
Finley FitRanX - Go here for our Facebook Page
Coach Rick Karboviak

Daily RAW: 6/22/13's FitRanX WOD, Running, etc

Greetings RAW Warriors,

Yesterday was a long one for me, didn't get in a blog post due to a trip I took.  Got back not too late but I didn't get up a post at all. 

Here is today's FitRanX Bodyweight Workout of the Day from FitRanX HQ:
Level 0-3

30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.

1. Body Weight Tricep Extensions x8
2. Bowing Crunch x8
3. Line Jumps x8
4. Reaching Lunge x8
5. Plank x8
6. Mountain Climber x8

Level 4-6

30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.

1. Decline Push-Up x8
2. V-Abs x8
3. Frog Leap x8
4. Jump Squat w/ Knee Tuck x8
5. Plank to Tricep Extension x8
6. Burpee x8

Check Out The Video Library Here:
http://www.youtube.com/myfitranx
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I took in another 5K race today and had a great time, running with friends in the area and competing against a lot of good local competition, both male & female.  There is a local 13 year old girl that runs pretty darn quick for her age, I narrowly beat her today, and narrowly beat her last week in a race, too.  Goes to show it doesn't matter what age you are, time is still the thing you are battling against! :)

I also did some chatting with area runners and race organizers about a 5K Challenge Series to run next summer for area races.  Things are in talks right now, but its looking like a great option for next year, to offer such a Series for area runners who would run in 3 area 5K's and tally up their collective times in each race, then competing for age group titles as a whole, plus top male/female overalls too.

It would be a big project but one worth setting up, as a way to generate even more interest in area 5K's and perhaps even end it with a new race too.

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Need a guide to read this weekend?  Check them out at http://tinyurl.com/rkofp for a 99 cent guide to read on your Kindle. 
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Well, be on the lookout for the next phase of the RABC workouts, starting tomorrow for Monday's main RABC workout.

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Lift. Dominate. Repeat.
Rats Alley Barbell Club
Finley FitRanX
Coach Rick Karboviak

6/20's extra post...

Greetings once again,

I forgot today's FitRanX HQ's BW WARRIOR WORKOUT!

ALL Levels

30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.

1. Alternating Lunges / Jumping Lunges x8
2. Clapping Push-Ups x8
3. Lying Knee Tucks x8
4. Sumo Squat x8
5. Line Jumps x8
6. Bowing Crunches x8

 Check Out The Video Library Here:
http://www.youtube.com/myfitranx

Daily RAW, 6/21/13

Greetings RAW Warriors,

Today we'll get started with the FitRanX BW Workout of the Day from FR HQ:

FitRanX BW WOD:

Level 0-3

30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.

1. Diamond Push-Ups on Knees x8
2. Crunches x8
3. Split Shuffle x8
4. Close Stance Bodyweight Squat x8
5. Flutter Kicks x8
6. Jumping Jacks x8

Level 4-6

30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.

1. Diagonal Lunge x8
2. Leg Thrust x8
3. Run in Place x8
4. Diamond Push-Ups x8
5. Body Saw x8
6. Gator Crawls x8

 Check Out The Video Library Here:
http://www.youtube.com/myfitranx
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I found an interesting quick article on foam rolling and roller devices being used for athletes.  Doesn't really look like there is a downside to it, and after 12 years of using such devices myself, I find them very helpful with warm-ups and recovery techniques.  Here is the link:

http://www.runnersworld.com/stretching/roller-massage-ups-flexibility-without-harming-strength

When The Stick device came out, the franchise I worked for had a deal with the company and we had access to using The Stick devices for our athletes.  I bought my own and later carried them to every track/XC practice and meet for the teams I coached for. I have been using The Stick and other stick-like rollers for years now.  One of my favorites lately is a spiky roller you can get at Target right now, its only about $16 and is pretty nice to use. 

Think about getting one if you have difficulty warming-up and have tight, sore areas when you stretch & relax at night after a hard run or workout session.

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Lift. Dominate. Repeat.
Rats Alley Barbell Club
Finley FitRanX
Coach Rick Karboviak

Daily RAW: 6/20/13

Greetings RAW Warriors,

Today's routine is once again from the RABC Manual for Phase I, Week 1.

Deadlifts: 3 x 5
Bench Press: 3 x 5

All Star Sit Ups: 3 x 5 per side
DB Rows or BB Rows: 3 x 8
Optional: KB Swings: 1 minute x 4-5 times

4 Minute Warning: 20/10 x 2 each exercise
Alternating Lunges
Side to Side Hops
Push-Ups
Total Body Extensions

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I changed up the Facebook page for RABC and renamed it Finley FitRanx, so now you may find it here if you want to keep updated when I post stuff up in regards to that program: http://facebook.com/finleyfitranx

I felt the change was needed to help promote more of the FitRanX program offerings and create more awareness for it.

Next week I am starting up a couple people with the FitRanX program, so if you want to join them or get going by yourself or with a friend or two, let me know ASAP. Call or text at 701-361-3101 for information.  Cost is 12 sessions for $99, evals are free and so is the Level/Rank Testing when you reach those points in your fitness improvements.

I'm heading into Week 2 with the VB team on the SPARTA FitRanX methods.  Tonight is our first session of the week and the 2nd one is set for Friday.

"Just The Workouts" and Just Swing It!" are having a fun little contest this week in who is making the most sales.  JSI is currently in the lead but JTW is showing why its a veteran of Kindle guide sales for me and is steadily catching up to JSI as the month goes on.  Both guides are helping people and cost less than a 2 liter of Coke when combined together.  Check them out at http://tinyurl.com/rkofp

--------------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Finley FitRanX
Coach Rick Karboviak

Daily RAW: FitRanX WOD, Fitness Guide

Greetings RAW Warriors,

Today's Workout of the Day from FitRanX is here:

BODY WEIGHT WOD:

ALL Levels

30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.

1. Ninja Squats x8
2. Bicycle Crunches x8
3. Spiderman Push-Ups x8
4. Jumping Lunges x8
5. Crunch w/Leg Lift x8
6. Sprints x8

 Check Out The Video Library Here:
http://www.youtube.com/myfitranx
----------

Be on the lookout for a special fitness guide I am going to produce for my series of Kindle guides. A lot of my guides are based on sports workouts and running workouts, so maybe its time for a good old fitness tips & tricks guide. There are tricks to make the tips work for you.  Nothing crazy, just strategies.

Until then, grab a copy of a guide you may like for only 99 cents a guide at http://tinyurl.com/rkofp

---------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak

Daily RAW: 6/18 FitRanX & Finley FitRanX Openings

Greetings RAW Warriors,

Here's today's FitRanX BW Workout of the Day, straight from FitRanx HQ:

Level 0-3

30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.

1. Sun Gods x8
2. Supermans x8
3. Bear Crawl x8
4. Calf Jumps x8
5. Planks x8
6. Total Body Extension x8

Level 4-6

30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.

1. Single Leg Bridge x8
2. Kneeling Heel Touches x8
3. Mountain Climbers x8
4. Pistol Squats x8
5. Lying Hip Raises x8
6. Single Leg Burpee x4 on each side

 Check Out The Video Library Here:
http://www.youtube.com/myfitranx
I still have openings for FitRanX workout sessions, for both general fitness and for the sports performance "SPARTA" FitRanX case study protocol. 

FitRanX has the camaraderie of other fitness programs and boot camp programs out there, but with a unique Worldwide Fitness Ranking System to back it up.  Other programs just give you workouts to do, while FitRanX provides you with Ranks to move & level up to, as you progress through the workouts and boost your fitness levels. Other programs do not have this type of ranking system!  That's why I wanted to start up the FitRanX program in Finley, after looking at all the other boot camp programs out there and other, new popular programs.  It's fitness ranking system is unlike any other I have seen, and its why I am sold on the entire system.

Workouts are only 30 minutes of your time, or 60 minutes of your time if you do the SPARTA FitRanX program. 

Contact me today when you want to start up!
Text or call me at 701-361-3101 to get going ASAP with Finley FitRanX!
------------

Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak

Daily RAW: 6/17/13

Greetings RAW Warriors,

Today we are going back to a regular Phase I of the RABC Plan, doing 3x5 for sets/reps on Bench & Deadlifts, plus we'll stick with the 4-Minute Warning styles using 20/10 x 2 per exercise.

Daily RAW: 6/17/13

Deadlifts: 3 x 5
Bench Press: 3 x 5

Band Rows or Bent-Over Rows: 3 x 8
Windmills: 3 x 5 per side

4 Minute Warning: 20/10 work/rest x 2 per exercise

Push-Ups
Bodyweight Squats
Total Body Extensions
Burpees

-------------
FitRanX Routines: Here's an all-levels bodyweight routine from FitRanX HQ -

ALL LEVELS

30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.

1. Skater Hops x8
2. Alternating Rolling T's x8
3. Single Leg Burpee x4 on each side
4. Reverse Lunge x4 on each side
5. Body Saw x8
6. Gator Crawls x8

Check Out The Video Library Here:
http://www.youtube.com/myfitranx

---

Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak

Weekend Rantings: Why Races Rock

Greetings RAW Warriors,

I took in one of my favorite local races last night in Page, ND.  They have a 5K every summer for the past 10 years, I believe I have done the last 4 years, maybe 5 years, in a row.  Its one of my favorites because of our school's co-op with the Hope-Page school for sports, it is a chance for me to race with & against some of the kids I coach and have coached.  Another reason is there is a lot of parents and fans who come to our games & meets who are also there.

2 years ago, I came down with my friend Brad, last year I brought a kid I coach to the race, and this year I brought down my friend and former co-worker Jeff, who just got into running competitively lately. He did the 5K and half-marathon races at the Fargo Marathon, had a great time and place in the Finley 5K last week (got 7th behind 6 past & former track kids of mine), and wanted to give the Page 5K a try.

We were both happy with our results (Jeff was 8th and 2nd in age group, I was 4th and 1st in age group), I took home a bag as a door prize, and on our way home we had a very good talk about races.  I really like doing a race, especially an evening one, because you can:

1. Have fun with your friends before the race starts
2. Compete against others and the clock during the race
3. You high-five your friends on the return loop of the course
4. See how you do in the end with your performance
5. Only spend about $20-30 on a 5K race
6. Usually get a sweet t-shirt to go with it all.

Now, if you spend a night with your friends out whooping it up, you might not feel so great in the morning, you might be out easily more than $20-30, and you may need a new t-shirt if something bad happens and it gets too wild. :)

On one hand, you have some sore calves the next day, the other, a sore head and stomach.

People ask me why I do so many races, and I say, "Why not?" 

Its fun, it is inexpensive, I get a new shirt in the end of it, I may earn some ribbons or a medal if I place in age group or near the top.... that's why I love races!

Also, many races support great charities or organizations who are always in need of funds to make things operational for them.  Last week we raised over $1000 for the Ambulance crew that services our area, and last night's 5K was for the American Cancer Society. 

Support your local races! 

----------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak

Daily RAW: FitRanX BW, 1st Full SFR Workout

Greetings RAW Warriors,

Here's today's FitRanX BW Workout of the Day, plus a little bit on the first full SPARTA FitRanX routine this morning.

BODY WEIGHT WOD...

Level 0-3

30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.

1. Push-Up or Kneeling Push-Up x8
2. Side Plank or Side Plank on Knees x8
3. Squat Thrust x8
4. Jump Squats x8
5. Sit-Ups x8
6. Seal Jacks x8

Level 4-6

30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.

1. Fireflies w/Push-Ups x8
2. Russian Twist x8
3. Army Crawl x8
4. Jump Squats x8
5. Side Plank Pulse x8
6. Run in Place w/High Knees x8

 Check Out The Video Library Here:
http://www.youtube.com/myfitranx

------
SPARTA FitRanX went through its first full session today, it started with WOD "Bravo" from FitRanX HQ's database of workouts, plus my very own "Altimus" speed/power/agility circuit, using simple kettlebells, jump ropes, hurdles & cones. 

In both workouts, we stuck with the Tabata format of 20 seconds work, 10 seconds rest x 8, but modified slightly every 4 minutes with different work/rest times within the entire circuit. 

BRAVO was completed first, I had 6 stations lined up and each athlete went from station to station for the allotted time.  Then with ALTIMUS, we had 8 stations lined up, one for each 30 second period of work/rest.  Each station was slightly different drills, even though there were 2 kettlebell stations, 2 jump rope, 2 hurdles, and 2 cone stations in all. 

The total workout was done within an hour, right on time with the time frame I was aiming for.  It is looking like a great circuit for a small team/group setting.

--------
Looking for something to read this weekend?  Give "Just The Workouts" or "Just Swing It!" a read for only 99 cents each.  If you are in need of something extra for your running workouts, then "Track Attacks!" is right up your alley.  See them all at http://tinyurl.com/rkofp
------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak

Daily RAW: FR BW, SPARTA FitRanX

Greetings RAW Warriors,

Today is another FitRanX Bodyweight workout to go through, plus an update on the first testing battery of SPARTA FitRanX I did last night.

FitRanX Bodyweight Workout of the Day:

Level 0-3

30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.

1. Overhead Towel Squat x8
2. Flutter Kicks x8
3. Total Body Extension x8
4. Single Leg Deadlift x8
5. Knee Tucks x8
6. Jumping Jacks x8

Level 4-6

30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.

1. Single Leg Squat x8
2. Crunch and Flutter Kick x8
3. Single Leg Hop x8
4. Spiderman Push-Up x8
5. Plank Walk Ups x8
6. Single Leg Burpee x8

 Check Out The Video Library Here:
http://www.youtube.com/myfitranx

-----

Last night I put 7 girls through the testing battery of SPARTA FitRanX.  Things tested for strength/performance were:

Overhead Squats for time
Push-Ups on Knees up to 25
Plank Hold for time
KB Swings for time
10 Yard Dash
40 Yard Dash
Vertical Jump
Broad Jump

I didn't have time for the 20 Yard Shuttle test, but will do it on Friday's workout day.

All in all, it took about an hour for the above tests and allowed for warm-up & rest between the tests. For 7 athletes, I thought it went very well in testing.

One thing I like about the FitRanX testing protocols for the Levels is that I can use this testing battery I created, based off some of the Level 1 tests.  This allows me to see who might be capable of passing all of Level 1.  My post-testing will consist of Level 1, Level 2, or whichever Level the athletes attain near the end.  The performance tests of VJ, Broad Jump, 10 & 40 Yard Dashes will tell us more about the overall performance improvements, while the FitRanX Level Tests will center on all-around fitness improvements. It is a unique blend of all-around fitness, plus sports performance measurements.

I can't wait to do the next workout and move forward with this protocol!

---------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak

Daily RAW: 6/13, FitRanX WO & Updates

Greetings RAW Warriors,

Today's Daily RAW is back to the bench & deadlifts again, then another daily FitRanX routine, and an update on the case study sites for the SPARTA FitRanX programs.

Daily RAW: 6/13

Bench Press: 5 x 3
Deadlifts: 5 x 3

Bent Over Rows: 4 x 8 per side
All-Star Sit-Ups: 4 x 5 per side

4 Minute Warning: 20/10 x 2 each exercise
Alternating Lunges
Mountain Climbers
Bodyweight Squats
Total Body Extensions

----------
Daily FitRanX BW Routine:

ALL LEVELS

30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.

1. Split Shuffle x8
2. Frog Leap x8
3. X-Body Mountain Climbers x8
4. Seal Jacks x8
5. Gator Crawls x8
6. Run in Place w/ High Knees x8

 Check Out The Video Library Here:
http://www.youtube.com/myfitranx
--------
The 'mobile' option of the SPARTA FitRanX case study goes on the road tonight, where I go to Cooperstown, ND and test out some volleyball athletes with some basic FitRanX protocol tests and my own speed/agility/power tests. I can't wait to get going!

Part of the testing includes a sample of the Level 1 tests that would be done in somewhat longer sets when Level 1 is fully tested.  Some exercises are the Overhead Towel Squat, Push-Ups on knees, a Plank Hold for time, plus Kettlebell Swings with a set weight for time as well. This is a good lower body, upper body, and midsection way to test out the athlete, plus give a short performance test of power with KB Swings done too. This also lets me assess how to develop the more specific programming of the protocols for each athlete.

I still have openings in Finley for some training, contact me if you would like to be a part of this special case study.

------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak

Daily RAW: 6/12 FR WO, Track WO

Greetings RAW Warriors,

Here is today's FitRanX BW Workout:

BODY WEIGHT WORKOUT OF THE DAY...

Level 0-3

30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.

1. Diamond Push-Ups on Knees x8
2. Bowing Crunches x8
3. Bear Crawl x8
4. Close Stance Bodyweight Squat x8
5. Bicycle Crunches x8
6. Mountain Climber x8

Level 4-6

30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.

1. Diamond Push-Up x8
2.Bicycle Crunches x8
3. Bear Crawl x8
4. Single Leg Deadlift x8
5. Plank w/ Alternating Foot Lift x8
6. Squat Thrust x8

 Check Out The Video Library Here:
http://www.youtube.com/myfitranx
----------------------
Today was a good, nice weather day for a Track workout.  I stuck with a staple of mine: 200's at faster than a mile or 5K race pace.  My intervals were 200 in 40 seconds, rest 50 seconds, basically doing a 200 every 90 seconds, for 16 total under 24 minutes this way.  I started it out with 1/4 jog to the track, then another 1/2 mile around it before I began the 200's. 

The weather was a bit muggy but it was bearable.  Ready for a 5K this Friday, so it was a good way to fire things up and then take 2 easy days of running before the race.

I tried a new lightweight shoe I got at Wal Mart as a kick-around shoe, it was looking like a Nike Free knock-off...and its light like a Free but cushioning was horrible.  Would not want to race in these, or do another workout in them.  It is better off as a casual shoe.

---------------
If you're in need of some solid track routines, give Track Attacks! a try: http://tinyurl.com/trackattacks

I'm getting things finalized before the first testing session for SPARTA FitRanX tomorrow night with my case study athletes. FitRanX has a full Level I testing protocol, and I am using part of that to help determine if the individuals can test out sooner or later with the Level I ranking.

I'm also putting in basic performance tests, so we can see how those basic markers of ability measure up with FitRanX protocols implemented into it.

Can't wait to get it rolling soon!
------------------

Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak

Daily RAW: 6/11 FitRanX Workout, SPARTA Routines

Greetings RAW Warriors,

Here's today's BW FitRanX Routine for 6/11 -

Level 0-3

30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.

1. Body Weight Dips x8
2. Penguin Crunch x8
3. Burpee x8
4. Stationary Lunges x4 on each side
5. Side Plank x4 on each side
6. Side to Side Jumps x8

Level 4-6

30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.

1. Seal Push-Ups x8
2. Crunch w/ Leg Lift x8
3. Burpee x8
4. Prisoner Squat x8
5. Frozen V-Sit x8
6. Mountain Climbers x8

 Check Out The Video Library Here:
http://www.youtube.com/myfitranx

I'm putting the touches on the SPARTA FitRanX routines I will be taking a local VB team through this summer for the case study.  I still have room for trainees of JH/HS age in Finley at the Finley Wellness Center.  Let me know what times will work best for you.  Evenings are the best for me.

The SPARTA FitRanX routines are primarily based on the Tabata protocol style of 20 seconds work, 10 seconds rest x 8 times. There are some minor changes in some workouts but the format & style are still at its core. It is one of the most efficient workout methods I have seen when training athletes.

Give me a call at 701-361-3101 or text me if you have interest in the SPARTA FitRanX case study.  I am also taking individual clients for the fitness portion of Finley FitRanX. Give me a holler if you want to get going on that as well.

Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak

Daily RAW: Last Week of Phase II, 6/10 Workout, SPARTA FitRanX

Greetings RAW Warriors,

Its the last week of the RABC Phase II routine, a 6 week plan I plotted out with other weeks from "Just The Workouts" (the main 8 week program that RABC is based upon).

JTW & RABC Manual are available on your Kindle readers right here: http://tinyurl.com/rkofp Don't forget about "Just The Chart" either, you don't have to look on the wall or bulletin board for 'That Chart' any more, its now in a unique Kindle guide with 'tap & go' access to what your sets/reps are for your 1 Rep Maxes. For less than $3 total for all 3 of those guides, you have quite the resource literally at your fingertips.


Its a 5x3 week for your Bench & Deadlifts, so lets get started.

Daily RAW: 6/10/13

Deadlifts: 5 x 3
Bench Press: 5 x 3

Bent Over Rows: 4 x 8
Windmills: 4 x 5 each side

KB Swings: 4 x 1 minute each, 1 minute rest between sets

4 Minute Warning: 20/10 x 2 each minute
Push-Ups
Bodyweight Squats
Total Body Extensions
Burpees

--------
The more I get ready for it, the more I am pumped about starting up the FitRanX program for fitness clients and for athletes! We have workouts of the day in both settings, plus with the SPARTA FitRanX program, we have some awesome speed/agility routines to help work on those aspects with some of the highest technology available to track your progress.

With the sprint and agility workouts, I will use the SpeedTrap I Timer to get the closest measurement I can for each sprint and drill they do. This is a much better approach than just going out and running sprints until you are tired.  With the ST Timer, you can precisely track to the hundredth of a second how fast you are going, and when its time to rest more between sets.

I still have room for the SPARTA FitRanX program's case study that I will conduct at the Finley Wellness Center.  Contact me if you want to line up a time to get started with this study!

-------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak

Daily RAW: Calories/Minute - What it really comes down to.

Greetings RAW Warriors,

Today's Daily RAW is focused on running and calories per minute. I know not everyone is a runner, but many active people I know are. Running is one of the best ways to train in my opinion, but its not the only way.

Some deterrents to running for people are past injuries, their body structure just isn't 'built' for running, and well, some people just flat out hate it.

This is why some people may turn to a bike for their training, or an elliptical trainer.  I'm a cyclist as well, just not on a super-serious level, but I do use it a mode of exercise to complement my running. 

Elliptical trainers have their place as well, but as the primary means, I don't think its ideal.  To me, its between walking & running as far as calorie burning.  When I figured out I can walk briskly at 4mph and cover a mile in 15 minutes, versus running a mile in 7-8 minutes, the elliptical trainer's measurements said I went about a mile in 11 minutes, basically right in the middle.  To me, if I had an injury, it might be okay for me to try it.  I know people with bad knees who enjoy the low impact of the elliptical.

However, after discovering kettlebells and the power of Swings alone years ago, it can mimic the conditions of a good, moderate to hard running effort.  To me, I want to burn the most calories I can in as little as time as I have. Using Calories Burned Per Minute is a great way to see what exercise choice is great for you.

For me, its 150 calories to cover 1 mile with walking, elliptical, or running.
Walking: 150 calories/15 minutes - 10 calories/minute
Elliptical: 150 calories/11 minutes - 13.6/minute
Running: 150 calories in 7 minutes - 21.4/minute
Kettlebell Swings: been tested at about 20/minute.... pretty much the same as running a 7 minute mile for me.

This is why I typically stay away from walking or the elliptical because of their low calories/minute rate. 

In just 10 minutes of running, you burn 2x the amount of calories as you would in 10 minutes of walking. Walk for 20 minutes, or run for 10?  I will run for 10 and use the other 10 minutes to shower up after the run.

Walking is fine if you are just starting out, but if you want to burn more calories, you have to keep walking more & more time.  At some point, you will run out of time, and have to look at burning more calories per minute. 

Biking is another efficient way, since I've tested out indoor cycles that measure my rate at roughly half of what running is per minute (75 calories/mile) but I can also get 2x the distance with biking. So, its basically 2 miles of biking equals 1 mile of running, both calories/minute rate and in time.

Since long distance running doesn't agree with me too well, I will turn to the bike to get in my distances.  Let's say if I wanted to do a 10 mile run, I would aim for a 20 mile bike ride to burn roughly the same amount of calories, and take less pounding on my body this way as well.

If the weather is bad outside, there is always the indoor workout of the kettlebell swing (although nothing is stopping you from swinging it outside as well). Don't underestimate the power of Swings when you don't have much time and need to get something in.  10 minutes of a Swing workout will do more wonders for you than a 20 minute walk.

"Just Swing It!" is proof of how adding Swings can really make a difference in calories/minute effects for your training.  http://tinyurl.com/jsiasap

Keep these things in mind as you are looking for workout options to do, you want to make the most of your time, right?

Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak

Daily RAW: 6/7 & 6/8 Edition, FitRanX Style

Greetings RAW Warriors,

Had a very busy day at work and at play yesterday, with 10 hours of work and then getting a 5K ready to go.

Here's what I would have posted for FitRanX workouts for yesterday, plus the one to post today anyway.

6/7 Workout:
BODY WEIGHT WORKOUT OF THE DAY...

Level 0-3

30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.

1. Run in Place x8
2. Leg Lifts x8
3. Mountain Climbers x8
4. Reverse Lunge x4 on each side
5. Bowing Crunches x8
6. Seal Jacks x8

Level 4-6

30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.

1. Run in Place x8
2. Weighted Leg Lifts x8
3. Spiderman Push-Ups x8
4. Jump Lunges x8
5. Cross Body Crunch x8
6. Skater Hops x8

-------------------

6/8 Workout:
BODY WEIGHT WORKOUT OF THE DAY...

ALL LEVELS

30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.

1. Run in Place w/ High Knees x8
2. Seal Push-Ups x8
3. Single Leg Burpees x4 on each side
4. Plank Walk Ups x8
5. Single Leg Deadlift x4 on each side
6. Gator Crawls x8

 Check Out The Video Library Here:
http://www.youtube.com/myfitranx
--------------------

My advice for the weekend?  Have fun!  I'm helping out with some stuff on Saturday and putting on another event tonight for "Finley's Fastest 40", a 40 yard dash contest.

Also may be doing a group bike ride with my cousin & his friends on Sunday morning.  Let's rock it!

Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak

Daily RAW: 6/6/13, Finley's Fastest 40

Greetings RAW Warriors,

Today's Daily RAW is back to the barbells once again:

Deadlifts: 8-6-4-3-2-4
Bench Press: 8-6-4-3-2-4

Bent Over Rows: 4 x 8
All Star Sit-Ups: 4 x 5 per side

4 Minute Warning:
20/10 x 2 each exercise

Alternating Lunges
Push-Ups
Burpees
Total Body Extensions

--------
Finley's Fastest 40 - This Friday, weather permitting, I plan to have a brief, fun little contest for JH/HS kids with "Finley's Fastest 40".

Its a 40 Yard Dash competition, where $5 gets you 5 attempts at obtaining your fastest 40 yard dash time.

I have trophies for Ages 13-15, and 16-18 for Boys and Girls.

Here's the fun part: $5 gets you 5 trials.  If you feel you want to try again, just pay another $5 after that, and do 5 more trials. 10 is your limit overall. Of course, if you wanted to pay for 10 trials at once, that's fine too.

Sound like fun?

See you at the Track in Finley, ND, at 7pm.  Come a bit early and fill a brief registration for the contest.
-----------

Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
----------

PS: Here's today's FitRanX Routine, almost forgot it!

ALL LEVELS

30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the
next exercise.

1. Split Shuffle x8
2. Frog Leap x8
3. X-Body Mountain Climbers x8
4. Seal Jacks x8
5. Gator Crawls x8
6. Run in Place w/ High Knees x8

Daily RAW: 6/5/13, Workouts When You Are Worked Out

Greetings RAW Warriors,

Today's FitRanX BW routine is here, plus what to do when you are worked out and still need a workout....

Level 0-3

30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.

1. Suicides x8
2. V-Abs x8
3. Leg Thrust x8
4. Chair Step-Up x4 on each side
5. Sit-Up x8
6. Jumping Jacks x8

Level 4-6

30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.

1. Suicides x8
2. V-Abs x8
3. Burpees x8
4. Jump Squats x8
5. Weighted Sit-Up x8
6. Inchworm x8

 Check Out The Video Library Here:
http://www.youtube.com/myfitranx
--------
How To Workout After You Are Worked Out

This is something I face often: a heavy labor day at work, where you feel so wiped out, you hardly have enough energy to even make yourself something to eat.

One of the best solutions I have found is the 20-10 MRT workouts from Craig Ballantyne.  I was so thankful when his Home Workout Revolution series came out, because I could:
- Find a decent workout to do in a short amount of time and not kill myself in the process
- Download the ones I wanted to, and burn them onto a DVD of my selections
- Use the short workouts to my advantage when I was tied for time between work and track practices/meets
- Still find a solution for a quick workout when I am wiped from work. 

Check some of what he has to offer right here: http://tinyurl.com/cbhwrevsale

If you wanted just a simple workout to follow with a kettlebell, why not check out "Just Swing It!", like a whole lot of other people have been doing since April? http://tinyurl.com/jsiasap

--------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak

Daily RAW: 6/4 FitRanX Routine & SPARTA FitRanX Update

Greetings RAW Warriors,

Today's routine is another bodyweight FitRanx routine, plus a little bit on the SPARTA FitRanX case study I am doing this summer.

Level 0-3

30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.

1. Sun Gods x8
2. Sit-Ups x8
3. X-Body Mountain Climber x8
4. Close Stance Bodyweight Squat x8
5. Flutter Kicks x8
6. Run in Place x8

Level 4-6

30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.

1. Seal Push-Ups x8
2. Sit-Ups x8
3. Army Crawl x8
4. Pistol Squat x8
5. Russian Twist x8
6. Run in Place w/High Knees x8

 Check Out The Video Library Here:
http://www.youtube.com/myfitranx

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SPARTA FitRanX Update:

I've been in contact with Sgt. Nick Rians, the creator of FitRanX.  I have been given the go-ahead to conduct a special Case Study with FitRanX and my own speed/agility sessions.  I posted about it on Facebook on Sunday when I found out, and already have received some inquiries about members of a team doing it already.  I still need some more, and in fact, the more, the better it would be in testing out these protocols.

Here's the basic details:
Its a 2 month program, ideally 8-9 weeks of time to conduct it in.
I need 10-12 athletes to conduct this study.
Participants will be suggested to train at least 2 times and up to 3 times per week in small groups.
Sessions will last for approximately 1 hour in length for each training session.
The first 1/2 hour is the FitRanX program, followed by another 1/2 hour of my own speed/agility protocols.
There are no drugs, supplements, or nutritional restrictions for this study, it is purely based on workout effectiveness of the workouts themselves.
Athletes can be ages 12-17, boys or girls.
The week of June 10th is when I would like to begin the training sessions.

If you have any questions or would like to register, email me at asaptrainer1@gmail.com or call me at 701-361-3101. If I can't get to you right away, please leave a voicemail and I will return the call at the soonest time I can.

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Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak

Daily RAW: 6/3, FitRanX WO, & Combine News

Greetings RAW Warriors,

Its another new week of training for the RABC Phase II.
Its heavier in volume with 7 sets in 8-6-4-3-2-1-4 order.

If you have the "Just the Workouts" guide, you know what these sets/reps are setup. "Just The Chart" also has your calculations based on your 1 rep maxes.

Grab those two guides, if you don't have them, at http://tinyurl.com/rkofp
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Daily RAW: 6/3

Deadlifts: 8-6-4-3-2-1-4
Bench Press: 8-6-4-3-2-1-4

Bent Over Rows: 5x8
Windmills: 3 x 5 per side

4 Minute Warning: 2 rounds of 20/10 per minute
Push-Ups
Bodyweight Squats
Alternating Lunges
Total Body Extensions

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FitRanX in Finley is starting soon, however you have a host of FitRanX bodyweight workouts to choose from, as I have been posting here in the blog on a near-daily basis, direct from FitRanX HQ.

Level 0-3

...
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.

1. Alternating Lunges x8
2. Leg Thrust x8
3. Frog Leap x8
4. Off Set Push-Ups x4 on each side
5. Crunches x8
6. Jumping Jacks x8

Level 4-6

30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.

1. Side Lunges x4 on each side
2. Body Saw x8
3. Frog Leap Squat Thrust x8
4. Off Set Push-Ups x4 on each side
5. Flutter Kicks x8
6. X-Body Mountain Climber x8

 Check Out The Video Library Here:
http://www.youtube.com/myfitranx
Finley FitRanX sessions will be starting up on June 10th in the evenings. I will have half-hour sessions for just FitRanX workouts, and also be offering a 1-hour option for athletes who will do the FitRanX programs plus another half-hour of speed/agility circuits, which will utilize my SpeedTrap Timer that has trip-beam technology (clock starts after the touch pad is released, then stops when the athlete crosses a beam on the tripod's timer).

Costs will be 12, 30 minute sessions for $99, or 24 of them for $180. Athletes will be $180 for 12, 60 minute sessions, and these can be split up into half hour sessions as well. 

Contact me if you have an interest in these sessions!
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Combine News:

This past Thursday I tried having a SPARTA Combine night, and didn't have anyone turn out for it. I know many people wouldn't even mention this happening to them (having no one show up), but I realize its hard to plan out a night like this in such a rural area, where not everyone's schedules line up right and other events like baseball games and other things take a priority.

So, I am looking at offering a Combine Testing Day in a new light:  instead of you coming to me for just one evening, I could schedule a testing day for you in Finley, or come to you & your team to put on a combine night at your school, field, or a park.

If you want to find out and test out on your TRUE 40 yard dash with my SpeedTrap timing system, plus get your Vertical, Broad Jump, and 20 Yard Shuttle tested out, I could do it for you for only $10 in about a half-hour's time, right here in Finley.

You would schedule this at a time suitable for you, and of course, it would have to fit with my schedule as well. But all in all, you would have your own little mini-combine day of getting tested by not just a coach & a stopwatch, but by the same tools the pro's and college teams use to find their athletes' true 40 yard dash times.

If you are a coach, contact me about coming and testing out your whole team one night.  Its perfect for pre-season conditioning evaluations, or even at the start of fall practices.

A special option: I would come for free and test your athletes out on just the 40 yard dashes, if you allow me to talk to them about the conditioning and training programs I offer afterwards. If you want more than just the 40 yard dash, I would do it for a small fee per athlete which we can negotiate.

The 40 Yard Dash is like the "main event" test of Combines... and now you have a chance to test yourself out on a top-notch testing system to find what your true 40 yard dash time is.

Contact me if you want to sign up for your own Combine testing day!
Email me at asaptrainer1@gmail.com  to get a time setup, ASAP!

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Track Attacks!, Freebie Guide Weekend, & More

Greetings RAW Warriors,

No daily routine today, just some updates on the Kindle side of things.

I just released "Track Attacks!", my newest guide on mini speed sessions to add to the end of your running workouts.

You can go right here to check it out, ASAP: http://tinyurl.com/trackattacks

In Track Attacks!, you'll get 19 little speed sessions on the track, taking 2-8 minutes in most cases, to add to the end of your running workouts.

You can do them in 100M intervals, 200M, and 400M intervals too...but you only do so many, with adequate rest between sets. 

An example I give is the "2 Every 2" workout, where you do a 200M interval at a goal time, and rest until 2 minutes is on your watch...hence, a 200 every 2 minutes.  You do 4 of these efforts for only an extra half-mile of distance onto your run, and it only takes less than 7 minutes of extra time. 

To help kick things off with Track Attacks! this weekend, I selected two other running guides as a 'freebie' promotion that use track workouts and plans as well. Those guides are "7 Weeks to 7 Minutes", and "Blue Ribbons Are For Winning: The 100's".  Check the guides out at http://tinyurl.com/rkofp

'7 Weeks to 7 Minutes' is a guide with a 7 week program to follow of speed workouts to help reduce your 1600m time to 7 minutes.  A 7-minute mile time is considered to be an 'excellent' rating for most people in their aerobic fitness.  So, even if you are slower than that, there are progressive programs to follow to help get you from 9 minutes/mile to 8, 8 to 7, and even under 7. 3 workouts per week, 7 weeks of training, with Week 8 as your 'testing week' for the 1600m trial.  These are exact workouts I have used with track kids to help reduce their 1600m times in a similar time frame, roughly 7-8 weeks of an outdoor track season. 

'Blue Ribbons: The 100's' is another guide filled with 12 more workouts based on 100m intervals. It is a pretty quick guide, since its just workouts to do on the track.  I started it as a series of guides but ceased it after I made "The 200's" guide and felt it was better to wait and make a guide over the long run, and not as a monthly series.  I am possibly considering making a larger collection of the two Blue Ribbons guides and having a guide just chock-full of track workouts for distance events. Until then, I am still selling the 100's and 200's guides of this series. However, 'The 100's' is free this weekend!

Don't forget to take a look at the new #1 guide for me since its release, "Just Swing It!", at http://tinyurl.com/jsiasap. Just Swing It! has been a hot seller ever since it came out in April, as it has been selling 2:1 over my other best seller, "Just The Workouts". It was almost 3:1 by the end of the month of May. I'm not saying all of this to brag about my guide, but its hitting the right cord with people who have an interest in kettlebells and the 10,000 Swing Challenge that's popular in kettlebell circles.  Some call it the "What the Heck Effect" when you do something with kettlebells, and something unexpected changes for you. For me, I was looking to shed a handful of pounds, and it ended up shedding almost 20 for me in two months.  Plus, when I began my running with the track kids, it felt like I never missed a mile over the winter months, even though I had to take a lot of time off for healing a bum foot and nerve issue in my lower leg. That's quite the "What The Heck Effect" for me, and JSI covers in exact detail what I did in January & February. If you haven't picked up a copy, its less than a 20 oz Coke bottle, as all my guides are.  Give it a read and see how the challenge of 10,000 swings can change things up for you, too.

Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak