Carry, Run, and Press



By Ross Enamait - Published in 2004




This workout is not designed for the faint of heart. Expect to wake up
the morning after with soreness from muscles that you did not know
existed.

For the combat athletes in the audience, this workout will build work
capacity, strength, and an indomitable mindset. You can also expect
some unusual glances from the soccer moms who may be walking the track.


This challenge will require a sandbag and a 400...

Quality Over Quantity



By Ross Enamait - Published in 2004




Strength and conditioning routines must emphasize quality over
quantity. Lengthy training sessions are often the result of excess rest
between sets, or a lack of training intensity. When you train with
intensity, you can achieve MORE, in less time. Consider the fighter who
jogs 5 miles at a leisurely pace. His roadwork session will average 40
minutes or more. Based on the total time spent training (quantity),
this fighter...

Sequential Fatigue Challenge



By Ross Enamait - Published in 2005




The Sequential Fatigue Challenge is
an outdoor conditioning drill which was originally designed for combat
athletes. This routine will not require much time, but is sure to
deliver loads of intensity.


There are no equipment requirements for this workout. You will
simply need a strip of open land for sprinting. When performing this
workout, your goal is to complete...

Work Capacity 101



By Ross Enamait - Published in 2005





Work Capacity 101 is one of many routines contained within the Infinite Intensity training manual.


This workout consists of four exercises, performed as a circuit, with the intention of enhancing the athlete's work capacity.


Mel Siff offers the following definition of work capacity in his informative text Supertraining:

The World Today



By Ross Enamait - Published in 2003




Albert Einstein had a unique way of describing the world. In Einstein’s words…


“The world is a dangerous place, not because of those who do evil, but because of those who look on and do nothing.”


Einstein died almost fifty years (1955). Unfortunately, his words are still relevant in today’s society.


The Facts

Do Not Confuse Strength With Conditioning



By Ross Enamait - Published in 2004




A recent trend in the fitness industry has been a newfound interest in
developing maximal strength. While improved strength is surely
beneficial and encouraged, I caution you (as a fighter) against
devoting too much energy towards strength training.

Strength training is not the same as conditioning. As a fighter, you
will need superhuman work capacity to succeed. Strength is useless if
you are...

Tabata Intervals



By Ross Enamait - Published in 2003




As I am writing this article, I am happy to report that the temperature
is a balmy 10 degrees Fahrenheit outside. The wind chill is –4. Last
week, the wind chill hit –30 degrees. There is snow on the ground and
it is cold. During this time of the year, you may have difficulty
running outside. I personally enjoy running in the snow, but you may
not have access to a convenient running location.

What...

A Twist To Complex Training



By Ross Enamait - Published in 2005






Many of boxing’s training philosophies have originated out of
tradition, rather than science. Trainers often refuse to change,
continuing to teach archaic techniques. Unfortunately, the failure to
accept change is just one of the problems. Many boxing trainers are
unable to implement new techniques due to insufficient funding.

Boxing is a sport that thrives in the ghetto. Many gyms are located in

The Importance of Variety



By Ross Enamait - Published in 2004




Variety is defined as the quality or state of having different forms or types.
Variety is an important concept to apply to your strength and
conditioning program. An athlete who incorporates variety into his
routine, will have an advantage over the individual who limits himself
to one training style or apparatus.

Unfortunately, many trainers and athletes follow a narrow-minded
approach to fitness....

Indoor Conditioning Options



By Ross Enamait - Published in 2004




As a fighter, there is nothing worse than possessing the desire to
train, while lacking the resources necessary to apply this motivation.
Consider morning roadwork as a classic example. Roadwork has been a
staple in the conditioning of combat athletes since the beginning of
time. But what happens on those mornings when you are unable to run due
to poor weather conditions? What can a fighter do when outdoor roadwork

Train The Body
The Mind Will Follow



By Ross Enamait - Published in 2005




How does one gain confidence and develop mental toughness?


This is a common question, asked by many aspiring athletes. While
searching the Internet, I typed the phrase “mind power” in the Google
search engine. I received several thousand hits with this phrase. Many
of the links were to expensive information products dedicated to the
subject. For a few...

Training The Hands



By Ross Enamait - Published in 2004







Over the years, I have learned the importance hand training. As a young
boxer, I broke my right hand three times. Each of the injuries occurred
inside the ring. At the time, I was ignorant to the importance of hand
training. I did not allow sufficient time for the bones to heal between
fractures. My ignorance resulted in many months of frustration.

An old saying states that hindsight is 20/20. Fortunately,...

Juggle Your Way
To Improved Performance




By Ross Enamait - Published in 2007






In a past article,
I discussed how an inexpensive jump rope could be used to enhance
athletic qualities such as coordination, agility, quickness, and
endurance. Contrary to what many Internet Gurus may suggest, these
skills can be enhanced with nothing more than a $5 rope. Within this
article, I will discuss another low-tech, inexpensive drill...

Freestanding Heavy Bag - Product Review



By Ross Enamait - Published in 2005







I have received several questions regarding the durability and quality of many freestanding heavy bags.


I've never been a big fan of freestanding bags, so I was unable to

Intensifying The Heavy Bag



By Ross Enamait - Published in 2004






The heavy bag is one of the oldest, most recognizable pieces of
training equipment. Unfortunately, due to its commonality, the bag is
often overlooked when searching for speed, power, and endurance.
Fitness manufacturers continually develop and market new products
catered towards today’s combat athlete. As new products are developed,
old training tools such as the heavy bag are often forgotten.

Band Sprints - Video Demo



By Ross Enamait - Published in 2005













Video Overview



In past articles, I have discussed several alternatives to outdoor

Rope Climbing



By Ross Enamait - Published in 2005




Are you looking for a (fun) challenge?


Do you remember the days of childhood PE (physical education)? Perhaps
my favorite PE activity was the few weeks each year that were dedicated
to rope climbing. My friends and I climbed up and down the rope,
competing against each other for the fastest time. Rope climbing was
both challenging and fun. At the time, I didn’t realize how effective

Sledgehammer Training



By Ross Enamait - Published in 2006




Includes Video Demonstration Below






The sledgehammer has been a conditioning tool amongst fighters since
the inception of combat sports. It is certainly not a new tool in the
arsenal of combat athletes. It is however an inexpensive and excellent
conditioning device. Unfortunately, the reemergence of sledgehammer
training in the modern era has caused some confusion regarding...

The Water Ball



By Ross Enamait - Published in 2006





In a past article,
I discussed low-tech options for sandbag construction. The sandbag is
one of the more popular choices for odd object lifting. The awkward
nature of the bag makes it an ideal tool for any combat athlete. As you
lift the bag, the sand will shift from side to side, forcing the
stabilizer muscles to work overtime.

In addition to the sandbag, other popular odd objects (for lifting)

Jump Rope Training



By Ross Enamait - Published in 2005





Also, check out [b]Part II (from 2007)[/b]


You could walk into any boxing gym in the country and I am willing to
bet that you will hear a few familiar sounds. Young fighters will thump
away at the heavy bags. Others will create rhythmic sounds on the speed
bag. A bell will ring every few minutes, indicating the beginning and
end of a new round. Amidst these sounds,...

Jump Rope Training - Part II



By Ross Enamait - Published in 2007




[b]Full Video Demonstration Provided Below[/b]





A few years ago, I published an introductory article on jump rope training (Part I).
Since writing the original piece, I've received several questions
regarding various aspects of rope training and rope selection. This
article will address many of these questions, and provide another
sample video with...

Video Clip Logic



By Ross Enamait - Published in 2006




Since posting The Home Gym video, I have received several questions regarding the clap pushups that were shown. Two of the most common questions include:


What are the benefits of this exercise?


Is this exercise safe?


First, the issue of safety is unique to each athlete. The body will
adapt to the...

Low-Tech High-Effect - Video Demo



By Ross Enamait - Published in 2004














Video Overview



The Low-Tech High-Effect...

The Home Gym - Video Demo



By Ross Enamait - Published in 2005












Video Overview



The Home Gym video provides
readers...

Budget Training



By Ross Enamait - Published in 2006




[b]Full Video Demonstration Provided Below[/b]





I’ve created this article and the accompanying video to provide readers
of this site with more ideas for low-tech training options. Each day I
receive emails from aspiring athletes who have limited equipment, yet a
strong desire to improve. Unfortunately, the marketing giants of the
fitness industry have misled these individuals...

Hardcore Training - Video Demo



By Ross Enamait - Published in 2006





[b]An Experiment In Mass-building
And Athletic Performance[/b]

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Strength Training For Fighters
- 15 Random Thoughts -




By Ross Enamait - Published in 2006







First Things First




Several years ago, I provided a brief overview of strength training for
boxers. It was a basic summary, which was unfortunately misquoted and
often misinterpreted. Due to the continued confusion, I have created
this article to address several important topics. There are those who
continue to despise the...

Questions of Strength: December
by Charles Poliquin

Walk the Plank
Q: Many coaches put plank exercises for "core work" into almost every program they write. Is this a good exercise? A:
It's a good exercise if you're an eleven-year-old stamp collector and
you don't have a good work...

Carb Cycling for Idiots
by Mike Roussell
Building Mass while keeping your abs. That's
the holy grail of bodybuilding, isn't it? Everyone wants to get huge
but stay lean, but getting lean is damn hard work for most people. For
natural physique enthusiasts the old paradigm of bulking over the
winter and leaning out for the summer can be a recipe for disaster as
too much fat is laid down during the winter, often causing your
muscular definition to suffer so you end up looking like a "fat guy
with big forearms." Let me save you from...

7 Tips for Long Term Leanness
Getting shredded ain't that tough. Staying that way is!
by Chris Shugart
The fitness magazines are full of them. The bodybuilding rags are full
of them. Even T-Nation is full of them: articles about how to lose fat
and discover your abs. What's missing? Simple: Info on how to stay that way once you've reached your goal. Sometimes
we resistance-trained gym rats make fun of housewife-types for their
yo-yo dieting ways. Yet don't many of us do the same thing, only give
it different names like "mass phase"...

How Much Can You Lift (Wimp)?
by Brad Kaczmarski
A few years back I remember reading Charles Poliquin's article on upper body structural balance. It was very intriguing. Since
then, over seven years have passed. I've graduated college and trained
high school, college, and pro athletes, along with regular gym goers.
During this time I've been asked one question more than all of
the others combined. Nearly ten to fifteen times a day I hear, on any
given exercise, "What weight should I use?"

Miss Part I? You can find it HERE.

Shugart: What causes the phenomenon of muscle memory?

Thibaudeau: Hard to pinpoint one cause. Fascia stretching is one thing. When a muscle is hypertrophied and stays large for a while, it does stretch its envelope (the fascia). When you stop training, muscle will atrophy (lose size) but fascia will take a much longer time to get back to its original tightness. As long as it's...

Transform Your Physique Part I
An interview with Physique Clinic coach, Christian Thibaudeau
by Chris Shugart
Physique transformation: It's perhaps the most difficult challenge a
person can accept. And that, of course, also makes it one of the most
rewarding. To
radically change your body, to augment it with muscle and strip away
the fat,...

How Important is Interval Training For Losing Weight and Fat Loss?



by Jayson Hunter RD, CSCS
There has been a lot of talk in the last year or so regarding what
type of exercise you should be doing to maximize your fat loss. There
are also studies showing that a certain form of exercise may be
superior to other types of exercise.
First before we begin lets establish your baseline. If you have not
exercised before or you are very out of shape then you need to build a
base level of conditioning. To do this I recommend you...

The Round-Up Interviews: Alwyn Cosgrove
by Nate Green
It's time to play catch-up with the Testosterone authors. Nate Green does the asking, Alwyn Cosgrove does the talking. After
being in the fitness industry for almost two decades Alwyn Cosgrove has
earned the admiration and respect of, well, just about everyone. And
with good reason. His training philosophy is simple: get
results by any means possible. This thinking has led to great success
with his clients and a flurry of articles and a couple of books that
challenge mainstream fitness thinking,...

The Fascia and Muscle Link
by Chad Waterbury
Between the articles I've written, the articles I've contributed to,
and a handful of "Cool Tips," I'm responsible for over 130 pieces of
information on Testosterone. Given all the writing that I've done,
you'd think by now I'd pretty much covered everything.
Wrrroonnng! In
fact, I haven't even scratched the surface of what I hoped to cover at
this stage in the game, but I've got no one to blame except myself. You
see, when I think a concept hasn't been explored to a great extent, I

4 Directions to a Kick-Ass Back
by Robert "Fortress" Fortney

If there's one truth in bodybuilding, it's that you'll never rise
through the amateur ranks if you don't have adequate back development.
Have you ever stopped to ponder what physical trait all Mr.
Olympia winners have in common (and think of the varied bodies that
have won the Sandow trophy)? You guessed it, Skippy, a great back.
Dorian's Olympian back...

Blending Size and Strength, Version 2.0
Developing the Best of Both Worlds
by Dr. Clay Hyght, DC, CSCS

There's no shortage of good programs designed to help you get stronger.
There are also some good programs aimed at helping you induce
hypertrophy and get your grow on. Unfortunately, you're usually left to
choose between these two goals, or at least severely compromise one of
them while focusing on the other. Well, I decided to try to
solve this dilemma. I put my thinking cap on and designed a program
specifically for those of us who...

Non-Sexy Training and Nutrition
by Alwyn Cosgrove and Mike Roussell

"As
to methods there may be a million and then some, but principles are
few. The man who grasps principles can successfully select his own
methods. The man who tries methods, ignoring principles, is sure to
have trouble."

— Ralph Waldo Emerson

I was talking to Anthony Roberts the other day and he'd mentioned that he'd given a copy of New Rules of Lifting to one of his friends. When he asked his friend what he thought about...

You can burn fat and build muscle even if you are
staying in a
hotel and using a crappy hotel gym. There are no
excuses. In fact,
you can even do a fat burning workout in your own
hotel room with
bodyweight exercises.

Here's how to workout when traveling...

I recently did a 4 day trip to Tampa Bay, where I
was busy with a
seminar, but still needed to do my workouts. On
Wednesday, I did
dumbell swings supersetted with pushups in a fast
workout that
replaced my normal Wednesday workout with
kettlebells.

Drop the Flock!

"You shouldn’t squat because it’s bad for your knees!"
"Don’t use free weights because they’re dangerous!"
"Don’t use creatine because your left kidney might squirt out your arsehole! Same goes for eating too much protein!"

Ever
get tired of hearing people say that stuff? I sure do. But I let...

From Muffin Top to Six-Pack
A Guide to Getting the Abs Everybody Wants
by Jen Heath

Fit guys and girls with lean, defined midsections stand out more than a
Sumo wrestler in a figure competition. Not only is a granite set of abs
sexy, but a solid core acts as a muscular belt that helps to stabilize
the trunk and reduce the risk of back injury. Read on for a surefire
recipe to turn a flabby belly into a six-pack. Take a stroll
through any crowded public place and, if you're like me, you'll
probably find it hard not to make a mental "ewwww"...

A Beautiful Snatch
Getting Started With the Olympic Lifts
by Sean Waxman
Oh, the snatch. Take a moment to embrace your juvenile side and let your laughter out. Done? Great, let's learn something. Besides
being a classic double entendre of the weightlifting world, the snatch
is an explosive lift that will tax your entire body.
Naim Suleymanoglu, also known as "Pocket Hercules." After sorting through the confusion regarding...

Hell on Wheels
You Can Build Herculean Legs, But it Takes Guts
by Robert "Fortress" Fortney

Hercules: good legs, lousy movie. Fierce,
productive leg training is the true domain of the serious lifter. Gyms
from here to anywhere are littered with young and inexperienced weight
trainers who gladly ground and pound their upper bodies into dust, yet
expend minimal effort, and perform classic lower-body exercises
dismally....

The Ultimate Legs Program
Blasting Your Quads to Total Development
by Scott Abel

Tech note: This article contains videos delivered in Flash. You will
need the latest version of the Flash Player (at least version 7) to
view them. If you cannot see the videos, please CLICK HERE to download and install the latest player now. It is free, quick, and easy.
I've been getting a lot of inquires lately from trainees. Judging from
the photos they send along, I'd say that 90% of them lack any real leg
development. At first I just assumed these were...

No Business Running!
Why Running Is More Advanced Than You Think
by Rachel Cosgrove
The average woman starting a fitness program has no business running. That's right, no business running! Running
is an extremely advanced exercise. Yet most people who decide to start
an exercise program start running from day one. Maybe they saw a
picture of themselves they didn't like. Or a picture of a figure
competitor and decided that's what they want to look like. Whatever it
was, something motivated them to get active. And the next morning...

If you want to lose stomach fat fast, you need to
increase the
intensity of your workout by using both
resistance training and
interval training to lose stomach fat.

Australian researchers, such as Professor Steve
Boucher, even
believe that interval training can lead to a spot
reduction of
belly fat. That's something that no amount of
abdominal training
can do.

While bodybuilders and young guys without any
cares in the world
can spend an hour a day on cardio - and sometimes
get results - men
and women...