Thursday, October 31, 2013

Daily RAW: Indy Week 4, Day 3

Greetings RAW Warriors,

Sorry about no post yesterday, was pretty tied up with travel, a workshop, and other stuff in between. Here's tomorrow's workout for Day 3 to be done on Friday, or on Saturday if you wish.

-------------------
Deadlifts: 4 x 5
Bench Press: 4 x 5

Pulldowns: 4 x 8
All Star Sit Ups: 4 x 5 each side

3MW: 20/10 x 2 each exercise
Lunges
Mountain Climbers
Total Body Extensions

Optional 3MW with weight:
KB Tactical Lunges
KB 1 Arm Cleans
KB 1 Arm Clean & Jerk (Long Cycle)

----------------
KBXL is going smooth this week, got 3 of the 4 workouts in and it has been some pretty short workouts of around 15-18 minutes tops each day.  Saturday I have a near 900 rep workout to get in.

After this week, 5 weeks will be done and just one more week to go to finish up 2 Phases of this plan.

---------------
Thanks for making October another great month for OFP's Kindle guides.  "Just Swing It!" continues to be the big one overall, accumulating over 1/2 of my total sales since I started up Kindle guides last year.   "Just the Workouts" has also seen a boost this month, mainly due to the Daily RAW focus on the Indestructible! program inside JTW.  "Indy" is the template and I have added a little twist to the Daily RAW's so you are getting a little more than just what the guide says.

I am still pondering some tweaks and changes to other guides, such as combining all the track-related ones into a mega-guide somehow, plus new material to add to such a collection.  I'm also in the rough draft stages of some others but am unsure of the direction to take them.  Stay tuned for more guides to come.  I notice when I make the guides, I have to be in a 'flow' mindset of just getting them going and done, when something in my pondering will click and I go with it.

Until then, check out the guides I do offer (quick, easy to read, to the point) at http://tinyurl.com/rkofp

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

Tuesday, October 29, 2013

Daily RAW: Indy Week 4, Day 2

Greetings RAW Warriors,

Today's Daily Rats Alley Workout is for the Indy program, Week 4, Day 2, ideally done on Wednesday.

------------
Deadlifts: 4 x 5
Bench Press: 4 x 5

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

3 Minute Warning: 20/10 x 2 for each exercise
Jumping Jacks
Mountain Climbers
Burpees

----------------
Did you get yesterday's Special Report on Off-Season Training? Get a basic template to follow if you are going to, or currently are, in-between sports at the moment.

http://occupyfirstplace.com/OFPOS.pdf

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

Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
http://tinyurl.com/rkofp

Monday, October 28, 2013

Daily RAW: Special Report Monday!

Greetings RAW Warriors,

It's Monday, and its another Special Report Monday:

http://occupyfirstplace.com/OFPOS.pdf

This one is on Off-Season Transition & Recovery.  What should you do? What workouts are ideal? Is some light cardio okay?

Get some answers here if your season is already over, or almost over.

XC just ended on Saturday with State. Our FB team won their first round in the State Playoffs on Saturday, and our Girls VB team starts up their District tourney on Thursday.  Fall season is winding down and off-season work is something not to be overlooked. 

Yes, you can spend some of it playing video games and watching Netflix...but you need to do something to keep your body ready for what's next.

http://occupyfirstplace.com/OFPOS.pdf

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

Sunday, October 27, 2013

Daily RAW: Indy, Week 4, Day 1

Greetings RAW Warriors,

I'm going to switch things up a bit for Week 4, not only in the sets/reps for the BP & DL, but for the whole workout to do 2-3x/week. 

The volumes & intensities are going to get up there soon, so you may want to do this 2x/week and 3 if you have the time for it.

--------------
Week 4, Day 1

Deadlifts: 4 x 5
Bench Press: 4 x 5

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

3MW: 20/10 x 2 each minute
Push-Ups
Alternating Lunges
Mountain Climbers or Total Body Extensions

-------------------
KBXL Update;

I did a heavy duty, 900 rep workout on Saturday and it felt great at the end.  I did 100 reps every 4 minutes, taking a little less than 3 minutes to complete each 100 rep set and resting 1 minute after that. The new breathing technique really kept a good flow going throughout the workout.

4 weeks of the workouts are now complete for KBXL, with 8 more to go, and 2 more to go into Phase 2 of the plan.

-------------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
http://occupyfirstplace.com

Friday, October 25, 2013

Daily RAW: KBXL Update

Greetings RAW Warriors,

This week has been a mildly hectic one to get in some workouts but its been going almost as planned. Monday & Tuesday's swing workouts went as scheduled, but Thursday's just did not line up and I got it in today.  I was even cautious about today's workout since I have been doing a lot of shoveling this week and Thursday was a day where I did more than what I planned on doing.  Was really sore in the back and shoulders all afternoon, night, and through today.

Today's workout was moderate but I was able to extend it out a bit longer on the rest periods, and tried a new breathing pattern with my swings that I never really paid attention to before.  However, this new technique really helped loosen things up with the swings and assisted me through the workout with greater ease than I expected. 

The trick?  Well, breathe out on the downswing, breathe in on the upswing.  I have been basically doing the opposite without realizing it or paying any attention to it, really.  I found it in an AKC booklet I bought about 6-7 years ago and viewed while seeing their tips on the Swing exercise. 

It never hurts to dig up old stuff and re-read it.  Its how I constructed "Just The Workouts" as a Kindle guide, when I dug up the old "Indestructible!" program. 

Keep up with all things "Indy" on the blog with JTW and don't forget about its tap & go resource guide, Just The Chart, plus the RABC Manual at http://tinyurl.com/rkofp

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

Thursday, October 24, 2013

Daily RAW: Indy Week 3, Day 3

Greetings RAW Warriors,

Today's Rats Alley Workout is from Indy - Week 3, Day 3 set for Friday or Saturday as you wish.

----------------------
Deadlifts: 3 x 5
Bench Press: 3 x 5

Pulldowns: 3 x 8
All Star Sit Ups: 3 x 5 per side

3MW: 20/10 each set
Jumping Jacks
Lunges
Mountain Climbers
Jumping Jacks
Lunges
Total Body Extensions

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

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

Tuesday, October 22, 2013

Daily RAW: Indy - Week 3, Day 2

Greetings RAW Warriors,

Here is today's Rats Alley Workout from "Indy", Week 3, for Day #2, ideally to be done tomorrow on Wednesday.

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

Bench Press: 3 x 5
Pulldowns or Bent Over Rows: 3 x 8

3 Minute Warning option:
20/10 x 2 for each exercise
Bodyweight Lunges
Mountain Climbers
Total Body Extensions

Optional add-on after 1 minute rest:
Push-Ups
Lying Leg Raises
Jumping Jacks

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

Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
http://occupyfirstplace.com

Monday, October 21, 2013

Daily RAW: Special Report - Top 5 Mini Speed Sessions

Greetings RAW Warriors,

I thought I'd keep up with a Special Report Monday for a while, since its been a great hit on the blog. I know with other fitness & sports performance sites, you have to opt-in and check emails and click another link, then you usually get 2 more emails sent to you just in case you missed it....it gets old after a while.

If you are like me, you just want the special report, ASAP, and get to reading it.  You also are thinking that you hate 20+ pages of a special report that's filled with ads and pictures and maybe 3 pages of worthwhile information.

My last two Special Reports have been basically a table of 5K running workouts to do, and a couple tables of workout volumes to do for kettlebell swings. Just a quick PDF to view and download, read, and get going on right away.  I won't ask for your email and send you endless stuff.  If you want stuff from me, you can easily find me on this blog, on Twitter, on Facebook, & on Google Plus. That's 3 points of contact and is probably faster for you to discover anyway. No sense in sending out an email to you to just say 'come read my blog' when you already come here via my Facebook & Twitter posts.

What is in this report?  You get 5 of my favorite Mini-Speed Sessions that I do at the end of a basketball practice for youth.  I start up basketball with 4th-6th grade boys on Tuesday, and can't wait to implement some of these little sessions at the end of our practices. 

You may not know all the exercises, but most of the exercises are pretty common drills that you can find on youtube.com or have done already. I tried to create some simple ones to do with exercises that are commonly done. 

Grab your 3 page special report right here: http://occupyfirstplace.com/OFPTop5.pdf

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

Sunday, October 20, 2013

Daily RAW: Indy, Week 3, Day 1

Greetings RAW Warriors,

Here's tomorrow's workout from Indy, Week 3 for Day 1.

Deadlifts: 3 x 5
All-Star Sit-Ups: 3 x 5 per side

3 Minute Warning:
Lunges: 2 x 20s work, 10s rest
Mountain Climbers: 2 x 20/10
Total Body Extensions: 2 x 20/10

Repeat 3MW if desired.

With 5 reps between sets on the DL's, rest 4-5 minutes for a full recovery between sets.

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

2 days to go for me before I start up Elementary Boys Basketball. 

I will be incorporating some of the 2 & 3 Minute Warnings into their practices, check them all out here: http://amzn.com/B00B36DBZ6
---------------

Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
http://occupyfirstplace.com

Saturday, October 19, 2013

Daily RAW: KBXL Phase 1

Greetings RAW Warriors,

Yesterday I completed the Phase 1 of KBXL.  It covered 5,000 swings within 3 weeks of time. Phase 2 starts Monday, where I will attack 7500 swings in the next 3 weeks.  I think its pretty capable for me to get 7500 in, even though I have now taken on a short term coaching job for elementary basketball.  Its not quite as time intensive as coaching a HS team, so there shouldn't be any major problems.

If you are curious as to what types of workouts I did for the 5,000 swings in Phase 1, check out the special report I put up last Monday.  It covered 5000 swings in 4 weeks of time, but you could condense the same plan into 4 workouts per week over 3 weeks, versus 3 workouts a week x 4.

That very popular Special Report is here:
http://occupyfirstplace.com/OFP5KS.pdf

------------
Kindle Guide Updates:

All three "Just..." guides, such as Just Swing It, Just Clean It, and Just The Workouts, are all doing well this month.  JCI is picking up the pace a bit, while JSI dominates at the top and JTW is nice and steady as it always has been. 

JTW is part of the main program I am outlining on the Daily RAW posts the past 2 weeks, so if you want a little more information than the workouts I put up on the blog, grab a copy there: http://tinyurl.com/asapjtw

JSI continues to help people out with a 10,000 Swings challenge and gives some good outlines to follow in getting so many swings in for the challenge.  If you haven't grabbed your copy yet on Kindle's store, get it right here for under a buck:  http://tinyurl.com/jsiasap

JCI is my newest KB challenge involving KB Cleans instead of swings.  I got 6,000 in 30 days, amongst other running & cycling workouts. It isn't as quite as overloaded as the Swings challenge gets, but its more of a 'blend it in' challenge with your current stuff you do.  Grab a copy of that here as well: http://amzn.com/B00EX6BSEY

------------------
Next week, we go into Week 3 of Indy for the RABC Workouts. 

Stay Strong!
-------------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
http://occupyfirstplace.com

Thursday, October 17, 2013

Daily RAW: Indy - Week 2, Day 3, "No More Crushers!" Returns

Greetings RAW Warriors,

Today's RABC Workout is Day 3 of Indy's Week 2.

Total Body Day:

Deadlifts: 3 x 10
Bench Press: 3 x 10

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

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

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

Next Tuesday, I start up coaching the elementary 4th-6th grade boys basketball team.  One thing I incorporated last season with my JH boys was the "3 Minute Warning".   Frankly, I was trapped in the concept of doing sprints, sidelines, or crushers at the end of practice and shooting from the hip as to how much to do.  I needed something more constructive and with an end-game in mind.

I grabbed onto the concept the Workout Finisher from trainer Mike Whitfield, and realized it had a place at the end of a practice session for sports teams, especially in basketball. 

I came up with my own finishers to end practices with called "3 Minute Warning", and even "2 Minute Warning".  I take some basic warm-up and speed/agility drills and use them at the end of practices. 

This gives the athletes a few things: 1 - Focus, 2 - Effective Drills, 3 - Conditioning in appropriate time frames. 
1. Focus - by giving athletes a set time, such as 3 minutes, they know its only going to last that long. I remember in HS seeing the practice schedule and all you'd see is "5:45 - conditioning" and no end point. Would we have 5 minutes or so of crushers & sprints, or 15?  Some days we might go 20 minutes or so of line drills and sprints.  It was crazy because we never really knew when the end was. When you work, you get done at the end of your day, you know when the end point is. When you go to class, you know when the end of class is.  You watch TV, you know when the end of the show is. Point being, when you give athletes this end-point focus, you will get more out of them in that time frame.

2. Effective Drills:  Yes, you can still do sprints and line drills like 'crushers', but often we do the speed/agility drills at the beginning of practice with fresh legs and make it a part of a warm-up.  At the end of practice, legs might be more tired and slightly fatigued, but form can break down if you don't pay attention to it.  If you add these drills like high knees, butt kicks, cariocas, etc in the 3 Minute Warning, athletes once again get more practice time and devotion to these drills in a concise format of high quality work in a small amount of time.

3. Conditioning in the right time frames: Usually in most anaerobic sports, its a 1:1, 1:2, 1:3, 1:4 and 1:5 work/rest ratio.  You can use 3-Minute Warning sessions to train anaerobically, such as 15:15 in seconds of work/rest, or 20/10 work/rest.  This keeps the athletes tuned-in with the right timing needed to train anaerobically, even in a small amount of time in 2-3 minutes.

Want more on "No More Crushers"? Go here:
http://amzn.com/B00B36DBZ6

If you're into such a concept but are a runner, check out "Track Attacks!" instead:
http://tinyurl.com/trackattacks

----------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
http://occupyfirstplace.com
-------------

Wednesday, October 16, 2013

Daily RAW: It's a Good Day To Run

Greetings RAW Warriors,

Lately in this area, we are having a lot of rainy weather days.  Starting on last Thursday or Friday, it has been a couple days of rain, then a break, then another couple days of rain. Today we got lucky and it is in the low 60's for once and not much of a wind out there.

I got my 9th and 10th workout in for Swings this week of the 12 workout mini-phase of KBXL, so I had a free day to do what I felt like.  Since it was so nice, I decided on a run and did a partial route of the Finley 5K course around town. Pretty much 20 minutes worth was what I covered in this modified, shortened course today.  I didn't have the GPS on, just ran with the stopwatch for time and took it easy.  The body just needed a good old run to shake things up between the kettlebell swing workouts lately.  Just Thursday & Saturday are the days I have planned for finishing up workouts 11 & 12 of the KBXL plan's first phase.

If you haven't got the report yet, check out the 12 & 24 workout plans I have for this phase over the course of 30 days (28 to be exact on a 4 week schedule), right here:
http://occupyfirstplace.com/OFP5KS.pdf

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

Tuesday, October 15, 2013

Daily RAW: Indy - Week 2, Day 2

Greetings RAW Warriors,

It's time for Week 2's Day 2 Session.

This workout is ideally to be done on Wednesday. If you want the Total Body option, check out this past Sunday's post below on the blog.

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

Upper Body Day:
 Bench Press: 3 x 10
 Pull Exercise: Bent Over Rows: 3 x 10

RABC Blog's Supplemental Exercises as an option:
BW Lunges
Mountain Climbers
Total Body Extensions

Do for 1 minute each, or 40s work, 20s rest per minute.
Rest 1 minute after the 3 exercise circuit, then repeat 2-3 times more as desired.

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

Did you get your free Special Report yet?

Yesterday's post covered a 5,000 Swings program to be done in 4 week's time.

http://occupyfirstplace.com/OFP5KS.pdf

In it, you have a 12 workout and even a 24 mini-workout option, 3 days/week or 6 days/week.  The 24 workout plan is a good 'add-on' bonus to just about any current training plan you're on.

---------------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
http://occupyfirstplace.com

Monday, October 14, 2013

Daily RAW: Special Report - 5,000 Swings Program

Greetings RAW Warriors!

Today is another Special Report day from my sister site, OccupyFirstPlace.com.

If a 10,000 swings challenge seems like too much, here are two options for you to give 5,000 swings a try.

I have a 3x/week plan and a 6x/week plan in this quick report for you.

Check it out, its just 2 pages long, and print it off ASAP here:

http://occupyfirstplace.com/OFP5KS.pdf

Share and tell your friends, too!

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

Sunday, October 13, 2013

Daily RAW: "Indy" Week 2, Day 1

Greetings RAW Warriors,

Today's Rats Alley Workout is for Week 2 of Indy, Day 1.  Its a Lower Body day focus, just like last week's Day 1, so lets get to it. This workout should ideally be done on Monday.

Also, if you prefer a Total Body Day for 2-3 days this week, that option is also given. It will not be posted on Day 2 and Day 3's posts this week, FYI.

---------------
"Indy" Week 2, Day 1


Lower Body Day:
Deadlift: 3 x 10
Bend Exercise: All-Star Sit-Ups: 3 x 10 per side

RABC Blog's Supplemental Exercises as an option:
BW Lunges
Mountain Climbers
Total Body Extensions

Do for 1 minute each, or 40s work, 20s rest per minute.
Rest 1 minute after the 3 exercise circuit, then repeat 2-3 times more as desired.

---------
Total Body Option - Do this if you want a Total Body routine, 2x or 3x a week.

Deadlifts: 3 x 10
Bench Press: 3 x 10
Bent Over Rows: 3 x 10
Windmills: 3 x 5-6 per side

-----------

I may be working on a "Special Report" each week or every other week, as it was a hit on the blog last week. If you want more of these on special topics, let me know and shoot me an email at asaptrainer1@gmail.com

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

Saturday, October 12, 2013

Daily RAW: KBXL Updates

Greetings RAW Warriors,

This week's KBXL workouts are in the books, It was 3 lighter days followed by a heavier volume day today. I have been sticking with the 40 pound kettlebell for all the sets. I may move up because after doing 2 months of KB cleans and long cycles with 35 & 40 pound ones, 40 is starting to feel rather light. However, I only have 1 more week of this phase so I will keep with the 40 to keep the volumes even and constant with the same weight.

After next week, I move up in total volume and once again space it out over 12 workouts amongst the 21 days.  things are going rather well with this routine so far and I love spacing out the workouts this way.  I am doing a Mon-Tues, Thurs, Sat weekly pattern. This week was Mon-Tues, Fri-Sat since Thursday was so dang jam-packed with work for me, I had barely enough time to shower after work & walk my dog for a bit, before going back for transporting kids for a VB game.

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

I have been working on bits & pieces of a few Kindle guides, they aren't ready yet.  I am looking at combining quite a few of my 99 cent ones into a 'mega guide'. Trying to work the kinks out and see what the best order of guides are for that collection.

The mega guide, if I make it, will be a higher price, but still affordable like getting 3-4 99 cent guides as one collection.

I am also looking at making the Long Cycle Challenge guide as a bonus part of the KBXL program when that is finished. This KBXL challenge goes into November and December, so this may be a while before you see the LCC in a Kindle guide.  I could also make it a separate guide, but I think it will blend in well with the KBXL offerings.

KBXL will most likely not be a 99 cent guide when I make it. I feel it will have more than the other guides I have made and be worth a lot for what it will cover in training plans.

For now, check out "Just Swing It!" and "Just Clean It!" for current kettlebell challenges I have completed.

http://tinyurl.com/rkofp

-----------------
I have taken down my FitRanX stuff off the blog. It may return, but for now, there is just no interest locally and I don't see it starting up at all.  I may have some future plans that may affect my ability to even try to start something with it.

Like I mentioned in a previous post, if you still want some FitRanX routines posted, I can do that. However, FitRanX does have a Facebook page that posts daily routines from HQ, just do a search on FitRanX and you will instantly find it there.  Basically I would copy from that posting and share it on the blog, but I never really got any feedback if anyone was doing the workouts at all. So, I am just going to post my own Daily RAW's that are based off of my Kindle guides and current workouts I do.

---------------
The 5K Warrior Plan was a hit, so if you don't have a copy, get yours here:
http://occupyfirstplace.com/5KW.pdf

------------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
http://occupyfirstplace.com

Thursday, October 10, 2013

Daily RAW: "Indy" Week 1, Day 3

Greetings RAW Warriors,


Here is your Daily Rats Alley Workout, for Week 1, Day 3 of "Indy": ideally to be performed on Friday.

Deadlift: 2 x 10
Bench: 2 x 10
Pulldowns: 3 x 10
All-Star Sit-Ups: 3 x 5 each side

Optional 2 Minute Warning:
Mountain Climbers: 20s work, 10s rest
Push-Ups
Jumping Jacks
Total Body Extensions

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

Sorry if you are looking for FitRanx routines lately, just haven't been getting them up. I haven't had much feedback either on them, and I feel the Daily RAW's with the RABC Manual and Indy programs are getting good reads on those days, so maybe I will just focus on those and updates on my own workouts too.

If you want me to add some FR workouts from HQ, just let me know and I will add 2-3 a week.

---------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
http://occupyfirstplace.com

Wednesday, October 9, 2013

Daily RAW: Another Track Attack Kind of Day

Greetings RAW Warriors,

Today's Daily Rats Alley Workout comes to you from the Track once again.

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

I had a really nice fall day to get in some speed work down at the track today and here's how it went:

1/2 mile warm-up (stick-rolled my legs/back first at home, jogged 1/4 mile down to track and did 1 lap).

8 x 200's, "10 Minutes of Heck"
40 second 200's, 40 seconds rest continuous. If you follow this on the dot, you get in a 5:20 mile total with 4:40 rest time.  Was able to handle this better than I thought, getting 38-40 seconds on each 200.

Immediately after this, it was 2 laps of "3 & 1"s, 300m easy, 100m race pace.

Workout time including warm-up and the main sets was under 18 minutes, I walked 1/4 mile home to recover.

I know its only 2 miles, but when you 75% of it in pretty quick efforts, it feels like a 4 miler.

-------------
"3&1"s are a favorite of mine, as it allows me to scale back a bit, take it easy, then go hard for a minimal time. Usually my 300 effort is about 1:25-30, then its a good 20 seconds or less for the final 100 of the lap. It is also a good way to practice those "kicks" in the end of a race, or when you are trying to surge past a runner or two ahead of you and play some head-games with them as a result.

For more finishing workouts like "3&1"s, check out "Track Attacks!" at http://tinyurl.com/trackattacks , or other Kindle guides too at http://tinyurl.com/rkofp

-------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
http://occupyfirstplace.com

Tuesday, October 8, 2013

Daily RAW: Indy Week 1, Day 2

Greetings RAW Warriors,

Today's Rats Alley Workout is from "Indy", Week 1, Day 2, ideally to be done on Wednesday.

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

 Upper Body Day:
 Bench Press: 2 x 10
 Pull Exercise: Bent Over Rows: 3 x 10

RABC Blog's Supplemental Exercises as an option:
BW Lunges
Mountain Climbers
Total Body Extensions

Do for 1 minute each, or 40s work, 20s rest per minute.
Rest 1 minute after the 3 exercise circuit, then repeat 2-3 times more as desired.

----------------------
Want more information on "Indy"? Buy your copy here at http://tinyurl.com/asapjtw
----------------------

If you haven't grabbed your free copy of the 5K Warrior Plan I just put up yesterday, print out your copy here: http://occupyfirstplace.com/5KW.pdf

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

Monday, October 7, 2013

RABC: OFP Special Report

Greetings,

Today's post is a Special Report from RABC's sister site, OccupyFirstPlace.com.

Its a 5K Warrior Plan, filled with 6 weeks of 5 workouts per week, 2 specific track workouts each week as well.

Print it off, and share this Special Report with your running friends.

Its a good way to start the week, with a free 6 week program, right? :)

http://occupyfirstplace.com/5KW.pdf

Enjoy!

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

Sunday, October 6, 2013

Daily RAW: "Indy" Week 1, Day 1

Greetings RAW Warriors,

Here's today's Rats Alley Workout, brought to you by Indestructible! - The Program That Never Left The Weight Room.  This guide can be found in "Just The Workouts" at http://tinyurl.com/asapjtw

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

Indy - Week 1, Day 1

This week follows the 3 Days/Week format of Lower Body - Day 1, Upper Body - Day 2, Total Body - Day 3.


Lower Body Day:
Deadlift: 2 x 10
Bend Exercise: All-Star Sit-Ups: 3 x 10 per side

RABC Blog's Supplemental Exercises as an option:
BW Lunges
Mountain Climbers
Total Body Extensions

Do for 1 minute each, or 40s work, 20s rest per minute.
Rest 1 minute after the 3 exercise circuit, then repeat 2-3 times more as desired.

---------
Total Body Option - Do this if you want a Total Body routine, 2x or 3x a week.

Deadlifts: 2 x 10
Bench Press: 2 x 10
Bent Over Rows: 3 x 10
Windmills: 3 x 5-6 per side

Note: this workout will be the same for the entire week, so I will not publish it on Day 2 or Day 3 in future posts.

----------

Going to work on a few new guides too: I have the Long Cycle Challenge guide to make up yet, and just got started on the RABC: Bench-Squat-Deadlift program.
------------------

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

Saturday, October 5, 2013

Daily RAW: New KB Challenge - KBXL

Greetings RAW Warriors,

Today's Daily Rats Alley Workouts are:

A FitRanx all-levels workout,

And an update on my new KB challenge, "KBXL".

-----------
FitRanX BW Workout of the Day 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. Body Weight Dips x 8
2. Bicycle Crunches x 8
3. Squat Thrust x 8
4. Jumping Lunges x 4 on each side
5. Crunch w/ Leg Lift x 8
6. Sprints x 8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx

============
New KB Challenge -

For the next 3 months, approximately 90 days, 12-13 weeks worth of time, I am tackling a new kettlebell swing challenge that I'm calling "KBXL", Kettlebell XL.

Its an extra long challenge over 3 months, and its something I have planned and plotted out with specific volume fluctuations throughout 3 week phases. I am not doing Swings every day, but rather doing more specific, volume-specific workouts that are spaced out over 12 workouts in all.

Without going into a huge amount of detail, I typically will do 4 workouts a week. I started the week following a Mon-Tues, Thurs & Sat pattern of workouts.  So far this week, I've done about 1600 swings total in the week. My first 3 weeks have a low volume goal, but I'm going with a heavier KB than I used in the JSI challenge I did in Jan/Feb.

On my off days between these workouts, I am doing some bodyweight routines from Craig Ballantyne's Home Workout Revolution series.  This series has been of more value to me than any other programs I've bought.  I love how the workouts are short & concise and aren't in the mode of 'beating the hell out of you' as some workouts tend to be on DVD.  What's really nice about HWR is that you can instantly download the videos, then burn your own DVD's with your selection of the workouts.  I have about 8 of them on one DVD to pick & choose from, plus other DVD's of the other 4 and 6 minute circuits that are developed as a part of the entire program.

Check out Craig's workouts here: http://tinyurl.com/cbhwrevsale

For the basics of a 10,000 KB Swings Challenge and how I ended up making it a 2 month, 24,000 swing journey, check out my #1 seller at OFP, "Just Swing It!", at http://occupyfirstplace.com

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

Thursday, October 3, 2013

Daily RAW: Week Zero, Day 3

Greetings RAW Warriors,

Today's Daily Rats Alley Workout covers Day 3 for you, ideally to be done on Friday.

Week Zero, Day 3:

Bench Press:  3 x 6
DB Squats: 3 x 10

Seated Rows or DB Rows: 3 x 6
Lunges: 3 x 10 (5 per side)

Barbell Curls: 3 x 10
Tricep Pushdowns: 3 x 10

All-Star Sit-Ups: 3 x 5/side
Windmills: 3 x 5/side

2 Minute Warning: 20s work, 10s rest
Mountain Climbers x 2
Total Body Extensions x 2

============
I'm taking a break from some FitRanX posts this week, as well as my own workouts I'm doing. I have started the new KB challenge I came up with and will give updates here/there as it goes along.

Thanks for making September another great month for the OFP Kindle guides at http://occupyfirstplace.com.  "Just Swing It!" moved into the overall #1 sales spot for me and continues to offer people a glimpse and plan on how to do a 10,000 KB Swings Challenge.

-----------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
http://tinyurl.com/rkofp

Tuesday, October 1, 2013

Daily RAW: Week Zero, Day 2

Greetings RAW Warriors,

Today's Daily Rats Alley Workout is Week Zero, Day 2 (ideally to be done on Wednesday)

A good old classic, 3 x 8 routine for most exercises here, finished off with some classic ab & low back work too.

Deadlifts: 3 x 8
Bench Press: 3 x 8

DB Lunges: 3 x 8 per side
DB Rows: 3 x 8

DB Curls: 3 x 8
Tricep Pushdowns: 3 x 8

Leg Raises: 3 x 15
Alternating Supermans: 3 x 10 per side

-------------
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
http://occupyfirstplace.com