Happy Early April Fool's Day!
Happy Easter to you as well on this fine Sunday.
You are now entering Week 4 in the RABC Plan, which is 5x3 for the main lifts of Deadlifts and Bench Press.
Here is Monday's Daily RAW for you:
Deadlifts: 5 x 3
Bench Press: 5 x 3
Windmills: 3x5 per side
2 Minute Warning: 30s each
Push-Ups
Bodyweight Squats
Total Body Extensions
Burpees
Repeat 2MW with a 20/10, work/rest pattern as an option after all of this.
Note: To make it pretty easy, I have put straight links to my guides as well as some other supplemental programs like Home Workout Revolution and Workout Finishers 2.0, right at the top of this blog.
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
More than just some at-home workouts - find solid programs and products to help you with your fitness goals!
Sunday, March 31, 2013
Saturday, March 30, 2013
RABC Additions?
Greetings RAW Lifters,
I am looking into some new programs that I may offer at the Finley Wellness Center (FWC for short), looking to purchase one or maybe a few programs. Here are some options I am looking at, and I want your opinion on what you think I should offer and would have some interest in. I will give a brief synopsis and offer my own thoughts on them:
IMPACT Boot Camp - IMPACT stands for Intense Mixed Performanace Accelerated Cross Training. It is a sports fitness based boot camp, where there are a lot of athletic movements, drills, and activities involved. This looks appealing to HS athletes, youth athletes, plus adult males & females as well. Classes are 3x/week, would look at 2-3x/week with what I could offer in Finley if I did this. Sessions would be approximately 1 hour in length, with warm-up/cool-down as a part of it.
FitRanX: pronounced Fit Ranks, its a total system I could put in place that will offer workouts to do daily, based on your current fitness levels & rankings. You see, like martial arts, there is a ranking system involved with this program. Instead of belts, there are special colors for each fitness level ranking, worn as a wristband. There are 8 levels to move through, with programs for men & women, as well as age groups for men & women. This is something that is pretty much a 'turn key' operation for me, and could get started ASAP since I have most of the equipment. Workouts would last 30 minutes, which has worked well for me in the past. I am leaning towards this type of program, due to its unique ranking style and brief workout sessions involved.
TACTIX: Tactix is a martial arts based fitness program, involving no contact between participants or competitions. Kicking pads/mitts are used for learning the basic kicking/striking movements. With the popularity of MMA on the rise, there is a boost in martial arts fitness programs nationwide, looking for training similar to MMA style training. I know there are a lot of Tae Kwon Do students in the area, so maybe this would be a good option to do, as a way to stay in shape for those TKD competitions and a way to practice similar movements. I think sessions for this are about one hour in length, too. I would have to get a lot of other equipment to start this after I get the basics on how to run the program.
My own Boot Camp: I have done other boot camp programs in the past, starting my first one in Ohio for a small fitness center in Dublin, OH at that time, and later doing them in Thief River Falls, MN and trying a while back to get small group training going in Finley. My coaching interfered a lot with it, so I pretty much ceased with trying to do it. Next year though, I am going to have some more free time since I will not be coaching a sport in the fall. I could do my own programs as I have done in the past, starting this summer and moving into the fall and some of the winter before I start up with basketball season. I have a lot of program styles I have blended together with bodyweight, kettlebells, and bands setup in stations to work through. The station/circuit format I feel is very time efficient and effective. In this scenario, I could offer both the RABC program in a group setting, plus the interval training sessions in-between the lifting days, so you get detailed programming each day. Think of it as Rats Alley Boot Camp, in that sense. 2 lifting days, 2 interval days per week, 30-60 minutes per session. Interval days would be 30 minutes or less, lifting days about 45-60 based on the workload for each workout. This would be ideal for athletes as well as for general fitness with this mix of both classic strength training routines and new, cutting edge interval training plans.
I want to bring something new & fresh to the FWC, so if any of these programs interest you, please let me know via the comments here, or if you have questions to ask me about the programs, email me at rick@asapworkouts.com . So, if IMPACT, FitRanX, Tactix or a Rats Alley Boot Camp offering suits your interests, please let me know. I want to bring something to YOU, and I need YOUR input on this! Thank you!
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
I am looking into some new programs that I may offer at the Finley Wellness Center (FWC for short), looking to purchase one or maybe a few programs. Here are some options I am looking at, and I want your opinion on what you think I should offer and would have some interest in. I will give a brief synopsis and offer my own thoughts on them:
IMPACT Boot Camp - IMPACT stands for Intense Mixed Performanace Accelerated Cross Training. It is a sports fitness based boot camp, where there are a lot of athletic movements, drills, and activities involved. This looks appealing to HS athletes, youth athletes, plus adult males & females as well. Classes are 3x/week, would look at 2-3x/week with what I could offer in Finley if I did this. Sessions would be approximately 1 hour in length, with warm-up/cool-down as a part of it.
FitRanX: pronounced Fit Ranks, its a total system I could put in place that will offer workouts to do daily, based on your current fitness levels & rankings. You see, like martial arts, there is a ranking system involved with this program. Instead of belts, there are special colors for each fitness level ranking, worn as a wristband. There are 8 levels to move through, with programs for men & women, as well as age groups for men & women. This is something that is pretty much a 'turn key' operation for me, and could get started ASAP since I have most of the equipment. Workouts would last 30 minutes, which has worked well for me in the past. I am leaning towards this type of program, due to its unique ranking style and brief workout sessions involved.
TACTIX: Tactix is a martial arts based fitness program, involving no contact between participants or competitions. Kicking pads/mitts are used for learning the basic kicking/striking movements. With the popularity of MMA on the rise, there is a boost in martial arts fitness programs nationwide, looking for training similar to MMA style training. I know there are a lot of Tae Kwon Do students in the area, so maybe this would be a good option to do, as a way to stay in shape for those TKD competitions and a way to practice similar movements. I think sessions for this are about one hour in length, too. I would have to get a lot of other equipment to start this after I get the basics on how to run the program.
My own Boot Camp: I have done other boot camp programs in the past, starting my first one in Ohio for a small fitness center in Dublin, OH at that time, and later doing them in Thief River Falls, MN and trying a while back to get small group training going in Finley. My coaching interfered a lot with it, so I pretty much ceased with trying to do it. Next year though, I am going to have some more free time since I will not be coaching a sport in the fall. I could do my own programs as I have done in the past, starting this summer and moving into the fall and some of the winter before I start up with basketball season. I have a lot of program styles I have blended together with bodyweight, kettlebells, and bands setup in stations to work through. The station/circuit format I feel is very time efficient and effective. In this scenario, I could offer both the RABC program in a group setting, plus the interval training sessions in-between the lifting days, so you get detailed programming each day. Think of it as Rats Alley Boot Camp, in that sense. 2 lifting days, 2 interval days per week, 30-60 minutes per session. Interval days would be 30 minutes or less, lifting days about 45-60 based on the workload for each workout. This would be ideal for athletes as well as for general fitness with this mix of both classic strength training routines and new, cutting edge interval training plans.
I want to bring something new & fresh to the FWC, so if any of these programs interest you, please let me know via the comments here, or if you have questions to ask me about the programs, email me at rick@asapworkouts.com . So, if IMPACT, FitRanX, Tactix or a Rats Alley Boot Camp offering suits your interests, please let me know. I want to bring something to YOU, and I need YOUR input on this! Thank you!
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Friday, March 29, 2013
Weekend Daily RAW: 3/30 or 3/31
Greetings, RAW Lifters:
If you haven't tried the 20/10 workout format yet for a routine, here is a quick little workout you can do with some of the most basic exercises you have probably done currently or in the past.
When I structure some of these routines for my track athletes to do at the end of a run, I try to keep it based on movements and regions of the body.
Squatting - lower
Pushing - upper
Lunging - lower
Bending - core
Twisting - core
Pulling - upper - (if available to do, such as pull-ups, rows, band pulls, etc)
or... a total body 'finisher' type exercise, like Total Body Extensions or a jumping exercise
Some examples are:
1 minute each exercise
Bodyweight Squats: 20/10 x 2
Push-Ups: 20/10 x 2
Lunges: 20/10 x 2, do one 20/10 set per side
Mountain Climbers: 20/10 x 2
Standing Twists: (stand up, take opposite elbow to opposite knee, alternating sides) 20/10 x 2
Band Rows: 20/10 x 2 (or sub with a Total Body Extension)
This is a 6 minute routine, 2x is only 12 minutes of time.
You could do 4 rounds of 20/10 for 2 minutes per exercise to also make this a slightly more challenging 12 minute routine.
I am a trainer & coach, but even now & then, I like to do what other trainers have already done for me with ready-to-go workouts. That's why I like Craig Ballantyne's Home Workout Revolution series, which I've already downloaded about 12 videos of his 20/10 series alone and put them on DVD.
Just today, I needed a break from running and opted for his 15 Minute Bodyweight Punisher routine, followed up immediately with one of his 10 Minute routines.
I'm going to make a comparison here: You may have heard of another 10 minute routine program out there, advertised on TV and elsewhere. I have that program myself, including its deluxe routines. One of the problems I had with that is that its a lot of band exercises, one after another, and it lasts actually about 15 minutes per routine instead of 10 minutes. CB's routines are set for exactly as they are planned: if its 10 minutes, the workout is 10 minutes, not 15. Plus, everything is bodyweight based with the 20-10 routines, with the option of doing some pulling exercises with bands, TRX/suspension handles, or dumbbells if you wanted to. With the other 10 minute routine, its a mix of a couple exercise actions, done for a minute straight, with little rest between the minute circuits. At least with 20/10, you get a 2 to 1 work to rest ratio already built into it. Those little 10 second breaks really help and allow you to get more quality work in, in my opinion.
The sad thing is, even when I sold that 10 Minute program before, It cost me over $120 even with my 'discount' offer as a seller, and I only got about 15 workouts out of it.
In comparison, I bought CB's Home Workout Revolution package for $47, getting access to over 50 videos, plus more that he has now added since its creation. I bought a pack of DVD's for under $10 to burn the videos on my computer to DVD... so for less than half the cost of the other program, I have over 4x the number of workouts.
Yes, I'm selling this program...but I'm telling you honestly, this is perhaps one of the best fitness training program packages you can get for your dollar.
Check it out here: http://tinyurl.com/cbhwrevsale for his main page. He also has a free video of the 12 minute routine you can follow along at home, right here too: http://tinyurl.com/asaphwrev
Also, don't forget to check out Mike Whitfield's "Workout Finishers 2.0" launch, which is in its LAST DAY at $27 off the retail price. Give that a serious look today, before the price goes up: http://tinyurl.com/asapwof2
All these routines make for a great selection on your interval days between the RABC workouts given here and in the RABC Manual. As your RABC Coach, I strongly recommend them as some great routines to do!
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
If you haven't tried the 20/10 workout format yet for a routine, here is a quick little workout you can do with some of the most basic exercises you have probably done currently or in the past.
When I structure some of these routines for my track athletes to do at the end of a run, I try to keep it based on movements and regions of the body.
Squatting - lower
Pushing - upper
Lunging - lower
Bending - core
Twisting - core
Pulling - upper - (if available to do, such as pull-ups, rows, band pulls, etc)
or... a total body 'finisher' type exercise, like Total Body Extensions or a jumping exercise
Some examples are:
1 minute each exercise
Bodyweight Squats: 20/10 x 2
Push-Ups: 20/10 x 2
Lunges: 20/10 x 2, do one 20/10 set per side
Mountain Climbers: 20/10 x 2
Standing Twists: (stand up, take opposite elbow to opposite knee, alternating sides) 20/10 x 2
Band Rows: 20/10 x 2 (or sub with a Total Body Extension)
This is a 6 minute routine, 2x is only 12 minutes of time.
You could do 4 rounds of 20/10 for 2 minutes per exercise to also make this a slightly more challenging 12 minute routine.
I am a trainer & coach, but even now & then, I like to do what other trainers have already done for me with ready-to-go workouts. That's why I like Craig Ballantyne's Home Workout Revolution series, which I've already downloaded about 12 videos of his 20/10 series alone and put them on DVD.
Just today, I needed a break from running and opted for his 15 Minute Bodyweight Punisher routine, followed up immediately with one of his 10 Minute routines.
I'm going to make a comparison here: You may have heard of another 10 minute routine program out there, advertised on TV and elsewhere. I have that program myself, including its deluxe routines. One of the problems I had with that is that its a lot of band exercises, one after another, and it lasts actually about 15 minutes per routine instead of 10 minutes. CB's routines are set for exactly as they are planned: if its 10 minutes, the workout is 10 minutes, not 15. Plus, everything is bodyweight based with the 20-10 routines, with the option of doing some pulling exercises with bands, TRX/suspension handles, or dumbbells if you wanted to. With the other 10 minute routine, its a mix of a couple exercise actions, done for a minute straight, with little rest between the minute circuits. At least with 20/10, you get a 2 to 1 work to rest ratio already built into it. Those little 10 second breaks really help and allow you to get more quality work in, in my opinion.
The sad thing is, even when I sold that 10 Minute program before, It cost me over $120 even with my 'discount' offer as a seller, and I only got about 15 workouts out of it.
In comparison, I bought CB's Home Workout Revolution package for $47, getting access to over 50 videos, plus more that he has now added since its creation. I bought a pack of DVD's for under $10 to burn the videos on my computer to DVD... so for less than half the cost of the other program, I have over 4x the number of workouts.
Yes, I'm selling this program...but I'm telling you honestly, this is perhaps one of the best fitness training program packages you can get for your dollar.
Check it out here: http://tinyurl.com/cbhwrevsale for his main page. He also has a free video of the 12 minute routine you can follow along at home, right here too: http://tinyurl.com/asaphwrev
Also, don't forget to check out Mike Whitfield's "Workout Finishers 2.0" launch, which is in its LAST DAY at $27 off the retail price. Give that a serious look today, before the price goes up: http://tinyurl.com/asapwof2
All these routines make for a great selection on your interval days between the RABC workouts given here and in the RABC Manual. As your RABC Coach, I strongly recommend them as some great routines to do!
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Thursday, March 28, 2013
Daily RAW for 3/29/13
Here's your optional Daily RAW for 3/29/13 or 3/30/13, your choice:
Deadlifts: 10-8-6-4
Bench Press: 10-8-6-4
KB Swings: 4 sets of 60 seconds each set
3MW: 30s per exercise, or do a 20/10 work/rest pattern instead
Push-Ups
Burpees
Planks
Mountain Climbers
Total Body Extensions
Alternating Lunges
If you like the 3MW's, then you'll also like over 50 new finisher choices to pick from with Workout Finishers 2.0 from Mike Whitfield. Its still available today for a limited time at $19.99 here: http://tinyurl.com/asapwof2
Did you know you can even choose a few finishers and make one heck of a brief workout out of them too? Stack 3-4 of them together on an interval workout day in the RABC system and you have a multitude of workouts already lined up for you. Make sure you check out WF 2.0, if you haven't already! http://tinyurl.com/asapwof2
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Deadlifts: 10-8-6-4
Bench Press: 10-8-6-4
KB Swings: 4 sets of 60 seconds each set
3MW: 30s per exercise, or do a 20/10 work/rest pattern instead
Push-Ups
Burpees
Planks
Mountain Climbers
Total Body Extensions
Alternating Lunges
If you like the 3MW's, then you'll also like over 50 new finisher choices to pick from with Workout Finishers 2.0 from Mike Whitfield. Its still available today for a limited time at $19.99 here: http://tinyurl.com/asapwof2
Did you know you can even choose a few finishers and make one heck of a brief workout out of them too? Stack 3-4 of them together on an interval workout day in the RABC system and you have a multitude of workouts already lined up for you. Make sure you check out WF 2.0, if you haven't already! http://tinyurl.com/asapwof2
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Wednesday, March 27, 2013
Hardest 5 Minutes that you'll ever do?!?!?
Okay, Rats Alley Warriors, if you like the 2 & 3MW's, think of this as a 5MW (5 Minute Warning).
Perhaps this is the weirdest, most effective way to end your
workout... EVER.
It's called the "One by One" finisher and it only takes 5 minutes.
But thanks to what's called "metabolic stacking", it's just as
effective (but way more fun) than 30 minutes of cardio!
http://tinyurl.com/asapwof2vid <== WARNING - it's harder than it looks
It only takes 5 minutes and it's the perfect finisher to any
workout or as an off day conditioning workout. After all, Mike
Whitfield proves to you that you don't need a fancy gym because he
does this finisher in a hallway!
5 minutes, 5 exercises, 1 rep each (yes, ONE)
Let's get after it today.
Find this one, plus other finishers here, only $19.95 for a limited time only - http://tinyurl.com/asapwof2
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Tuesday, March 26, 2013
More Finishers, Better Results
Today is a two-post kind of day for Rats Alley Barbell Club.
As you may know from the RABC Manual, I have had a lot of influence for the 2 & 3 Minute Warnings at the end of the workouts from a trainer named Mike Whitfield, creator of "Workout Finishers" at http://tinyurl.com/ofpwof
Today, Mike has launched his sequel to the original WF series, dubbed Workout Finishers, 2.0. I've already purchased, downloaded, & printed off these workouts to review on my way down to our first track meet today.
I've been adding the 'finisher' concept to my JH boys basketball practices (my Kindle guide "No More Crushers" covers this), as well as adding Mike's finishers plus Craig Ballantyne's 20-10 Home Workout Revolution series to our team training. The kids have been enjoying it because they are brief and simple to follow.
Mike's Workout Finishers 2.0 package is available here: http://tinyurl.com/asapwof2 It is a steal at $19.99 today, but only for a limited time this week (countdown timer is on the site for how long you have for this deal!). Seriously, what is really great about these finishers is that you can simply pick & choose the ones you want to FINISH your workout, under minimal time to do so. Which means, you can be doing any workout right now, and add these to your winning recipe. (For the RABC plan, simply replace a 2 or 3 Minute Warning section with one of these finishers!)
Once again, here is where to go: http://tinyurl.com/asapwof2
If Craig Ballantyne's Home Workout Revolution series interests you (over 50 workouts online that you can also download and create your own DVD's if you like!), they are great workouts to do on the off-days in between the main lifting days of RABC's plan. Go here for this deal that is less than half the cost of TV infomercial collections, and over half the time that those routines take, too. Here's the site for HWR: http://tinyurl.com/cbhwrevsale
Just today, I performed the 12 minute 20-10 workout and worked up a heck of a sweat in just that small amount of time. It was perfect for me, since I have a short break between work and the track meet I'm going to tonight.
Craig's & Mike's plans have helped me lose almost 20 pounds of unwanted weight so far in 2013. Combined with my kettlebell protocols I used in a Swing challenge for January & February, they have really accelerated my fat loss and are bringing my body back to top running form already. After an injury-laden summer & fall last year, its taken a lot to bounce back from my work injury and get to a level I want to perform at. These plans are definitely worth the purchase if you are looking for solutions you need.
Lift. Dominate. Repeat.
RABC
Coach Rick Karboviak
As you may know from the RABC Manual, I have had a lot of influence for the 2 & 3 Minute Warnings at the end of the workouts from a trainer named Mike Whitfield, creator of "Workout Finishers" at http://tinyurl.com/ofpwof
Today, Mike has launched his sequel to the original WF series, dubbed Workout Finishers, 2.0. I've already purchased, downloaded, & printed off these workouts to review on my way down to our first track meet today.
I've been adding the 'finisher' concept to my JH boys basketball practices (my Kindle guide "No More Crushers" covers this), as well as adding Mike's finishers plus Craig Ballantyne's 20-10 Home Workout Revolution series to our team training. The kids have been enjoying it because they are brief and simple to follow.
Mike's Workout Finishers 2.0 package is available here: http://tinyurl.com/asapwof2 It is a steal at $19.99 today, but only for a limited time this week (countdown timer is on the site for how long you have for this deal!). Seriously, what is really great about these finishers is that you can simply pick & choose the ones you want to FINISH your workout, under minimal time to do so. Which means, you can be doing any workout right now, and add these to your winning recipe. (For the RABC plan, simply replace a 2 or 3 Minute Warning section with one of these finishers!)
Once again, here is where to go: http://tinyurl.com/asapwof2
If Craig Ballantyne's Home Workout Revolution series interests you (over 50 workouts online that you can also download and create your own DVD's if you like!), they are great workouts to do on the off-days in between the main lifting days of RABC's plan. Go here for this deal that is less than half the cost of TV infomercial collections, and over half the time that those routines take, too. Here's the site for HWR: http://tinyurl.com/cbhwrevsale
Just today, I performed the 12 minute 20-10 workout and worked up a heck of a sweat in just that small amount of time. It was perfect for me, since I have a short break between work and the track meet I'm going to tonight.
Craig's & Mike's plans have helped me lose almost 20 pounds of unwanted weight so far in 2013. Combined with my kettlebell protocols I used in a Swing challenge for January & February, they have really accelerated my fat loss and are bringing my body back to top running form already. After an injury-laden summer & fall last year, its taken a lot to bounce back from my work injury and get to a level I want to perform at. These plans are definitely worth the purchase if you are looking for solutions you need.
Lift. Dominate. Repeat.
RABC
Coach Rick Karboviak
Daily RAW for 3/27/13
Greetings Rats Alley Warriors: here is your workout for 3/27/13:
Deadlifts or Squats: 10-8-6-4
Bench Press: 10-8-6-4
All-Star Sit-Ups (Half Get Ups) 4x5 per side
2 Minute Warning: 30 seconds each
(Try 20 seconds work, 10s rest if you'd like as well)
Lunges
Side to Side Hops
Push-Ups
Total Body Extensions
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Occupy 1st Place at http://occupyfirstplace.com
Deadlifts or Squats: 10-8-6-4
Bench Press: 10-8-6-4
All-Star Sit-Ups (Half Get Ups) 4x5 per side
2 Minute Warning: 30 seconds each
(Try 20 seconds work, 10s rest if you'd like as well)
Lunges
Side to Side Hops
Push-Ups
Total Body Extensions
Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
Occupy 1st Place at http://occupyfirstplace.com
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