The Training Room

Power Rope Chops

2007-02-07T09:47:00.000-05:00

Tabata Circuit

2006-12-27T08:27:00.000-05:00

Here's a workout we did the other day which consisted of four full body drills using opposing motions from one to the other. We used Tabata Intervals for work/rest, 20 seconds of work and 10 seconds rest. Check it out.

Try This Dynamic Warm-up

2006-12-20T11:10:00.000-05:00

If you are looking for a good way to begin your training session, try this. This warm-up is great start to any metablolic conditioning session. It also is a great opportunity to work movement technique.

Do three rounds of:

1. PVC Shoulder dislocates 10
2. PVC Overhead Squat 10
3. Med Ball Squat Cleans 5
4. Push ups 10
5. Pull ups 5
6. Sit ups 10
7. Back extensions 10

Olympic Lift Practice

2006-12-11T07:32:00.000-05:00

On Thursday, I put down the kettlebells and picked up a bar.

"Snatch Hands"

2006-12-06T11:16:00.000-05:00

I'm sure some of you who have done high rep kettlebell snatches have experienced this. Just make sure you keep those calluses sanded or saved down. Corn huskers lotion works well too. If your hands end up looking like this, you may want to use some neosporin and keep them covered up, they will heal quicker. If you continue to do your snatch training, as you should, use a pair of cheap cotton gloves with the fingers cut out. Not only will the glove method help protect your hands, it will smoke your grip in the process. Happy snatching!

Try This One

2006-11-28T11:16:00.000-05:00

The new room is functional

2006-09-02T09:15:00.000-04:00

We have opened a new room for group training. We are pleased with the set up, but still have to add a few things to add to it.

We had a good group today despite the strong winds and rain of Ernesto.

Todays training circuit consisted of: 30 on 30 off x4

Thrusters w/ bb/kb's/or db's
rotational slamball
kb swings
push ups
slamball
rower or air dyne
band presses
modified rope climb or ring rows
back extension

Group Training Circuit

2006-07-21T07:22:00.000-04:00

Here is an example of oone of our group training Circuits.

Kettlebell swings
pushups
Standing Band Rows
Slam Ball
Kettlebell Snatches
Kettlebell Squats
Abdominal Planche
Power Rope
Burpees or Box Jumps
Thrusters or Presses

Each station is set up with alternate options of beginner, intermediate, and advanced drills.
We work for 30 seconds on each drill, rest for 30 seconds.
We do four round of this.

Ladder Training

2006-07-14T09:52:00.000-04:00

Quick, effective and brutal ladder

Try these four exercises together. They flow pretty well.

Reps 2,4,6,8,10,8,6,4,2

Double kettlebell clean
Double Jerk
Jumping pull ups
Hanging Knee raises

Get Outside

2006-06-14T08:37:00.000-04:00

Now that the weather is starting to agree with us, take the time to do some outdoor training. Get out of the stuffy gym, away from the exploding spandex, get some fresh air, and crank out a training session.

Weather you run, jump rope, throw around some iron, sandbags, swing a kettlebell, push a car, slam some medicine balls, body weight drills, climb a rope, or skip around your back yard, you are making yourself heathier while promoting fitness.

The best part of it all are the great looks you get from your neighbors and people passing by.

Speaking of outdoor training, here are some pitures of our last Saturday session out front of The Training Room

Short but Effective Ladders

2006-05-26T09:47:00.001-04:00

Here at The Training Room, we keep our training short but very effective. Here is a sample workout that pretty much hits all the major muscle groups, and should take about 20 minutes with very little rest in between sets. This workout is done ladder style from 1-5 and back down the ladder to 1. Here it is:

Pistols (1 leg squats)
Kettlebell shoulder presses (2 kbs)
Weighted Pull ups

Go from one to the other cicuit style w/ little rest between.

If you can't do pistols, substitute w/ squats at a desired weight, and weighted pull ups can be subbed by body weight or assisted pull ups.

Work out of the Day

2006-05-17T20:42:00.000-04:00

Todays workout was short but efficient and painfull.
Kettlebell thrusters w/ 24kg kettlebells coupled with dead hang pullups off the TAPS bar. Here's the rep scheme: 21, 15, 9.

The entire workout was completed in 10:05. Ouch!!

The lats are feeling it lately, lots of pullups this week.

Todays Training

2006-05-15T19:50:00.000-04:00

Lately I have been doing Crossfit WOD's. It's fun for a change not knowing what your workout is until the next day when you log on to Crossfit.com. Todays training consisted of:

100 squats
100 push ups
100 pull ups
100 sit ups done on the BOSU

I broke each one up into 10 sets of 10 to get through it. 100 dead hang pull ups were tough off the TAPS bar. Good training.

Tactical Strength Challange Results

2006-05-09T07:20:00.000-04:00

This past Saturday four of us competed in the TSC. This was something completely new to all of us so it was definately a learning experience.

Jim and Matt competed in the Men's Open division, Mike in the Men's elite, and Casey in the women's division. The three events were: max deadlift, pull ups, pull ups with 20 lbs of weight for elite, and 5 min. kettlebell snatch test. For the kb snatch test, the mens open used the 24kg, women 16 kg and mens elite 32 kg kettlelbell.

Here are the results:

Dead lift/ Pull ups/ Snatches

Womens
Casey: 225 /4 /122

Mens Open
Matt: 350 /8 /94
Jim: 350/ 26 /116

Mens Elite
Mike: 365 /18/ 92

Make sure to check our web site for video highlights of the competition coming soon.

Click here for "Everything you need to know about health and fitness"

2006-04-17T12:08:00.000-04:00

To download this incredible e book packed with pricless information on all aspects of health, fitness, and weight loss. This book features a chapter of Training Room kettlebell programs.

Summer Boot Camps

2006-04-11T12:02:00.000-04:00

Bring Your Fitness Levels Through the Roof

We will holding our yearly Summer Boot Camp training for high school athletes starting on Tuesday, June 27. The classes will run from 5-6 PM on Tuesdays and Thursdays for six weeks. Cost for the six week program will be $150. Stay tuned for registration info on our web site.

The classes will include our unique mix of Russian Kettlebell Training. Sandbag training, as well as speed and agility training.

No where in the Shore area will you find training this affective!

Call us at (732) 988-1555 for more info

EDT Training

2006-04-06T07:01:00.000-04:00

This is pretty cool stuff

Sometimes the most simple type of workouts are the best. After watching the Charles Staley EDT (escalating density training) dvd, we started playing with this program a bit. Check out this workout: Two pair of two different exercises set up in two 10 minute blocks of time, or PR Zones as they are called, using your 10 rep max in weight.

PR Zone 1
Snatches: 5l/5r
Pushups: 5 reps

Do this for 10 min alternating from one to the other and keep track of your reps so you can try and beat them next time.

PR Zone 2
Kettlebell Front Squats: 5reps
Pull ups: 5 reps

The 5 reps just seemed to work for us, but this is not carved in stone you can change your rep scheme at any time during the workout. Make sure to keep track of the reps so you can beat your score the next time. This is a great way to work your strength and cardio at the same time while hitting just about every muscle group in your body.

Saturday Group Training

2006-04-03T07:34:00.000-04:00

Saturday Group Training

We saw some great weather this past Saturday, and Jim took the group outside for the madness. Check out the pictures. Here is the breakdown of the workout:

Kettlebell front squat
Push ups
Med. ball sit ups
Snatches or swings
Band rows
Sandbag walking lunges
Plank
Band rows
Burpees or mt. climbers

This circuit is done in this manner:

1st. round: 1 min. on 1 min. off
2nd round : 45 sec. on 45 sec. off
3rd round: 30 sec. on 30sec. off

Exercise of the Day

2006-03-30T08:22:00.000-05:00

Tactical Lunge

Stand upright with one kettlebell in one hand
Step back with one leg while maintaining posture
Pass the kb under the legs to the other hand
After passing the kb steop forward with the back leg
Repeat this motion on the other side
Keep the motion flowing smoothly ,not short and choppy
Start with 5 reps on each side and work up to 10

Exercise of the Week

2006-03-28T12:24:00.000-05:00

Kettlebell Duck Under

This can easiliy be executed at home with two chairs, a broom stick and one kettlebell or dumbell. Simlpy stand next to the broom stick, step laterally under the broomstick and come up on the other side. Repeat this at least 5 time on each side while maintaining tight abs and back.

Weight Loss Champions

2006-03-25T08:42:00.000-05:00

We Have The Winners of the Challange

The numbers are in and the winners are:

Women : DR (She dosn't want her name mentioned) but she lost 19 lbs.
Men: Bubba with a 34 lb. loss

Congrats to you, enjoy your 10 training sessions, you earned them!

2006-03-21T08:18:00.000-05:00

Try This Work Out!

Jim's 5 min. running time blaster looks like this:

Do every exercise on a minute for three rounds with 1 min rest in between each round. Warning, this is not for the weak hearted! Try to pick 5 exercises that can be executed for 1 min each, hit your watch and go.

Sample:

KB snatch: switch arms at 30 sec.
Push ups
Box Jump
barbell push press
concept 2 rower

Good luck!

Training Room Poetry

2006-03-18T14:21:00.001-05:00

We've all been training hard this winter to prepare for days like this.

It's been a busy Winter, and I'm sure Summer will be as busy or more.

We are looking forward to the nice weather so we can take our training outdoors.

Kettlebells and sandbags will be flying. Get ready for the madness.

2006-03-13T11:46:00.000-05:00

Saturday Workout

This past Saturday's group workout was a success. With the weather cooperating lately we have been able to do some outside training. People are now starting to crawl out of the woodwork now that Summer is approaching. Jim put a nice beat down on the ten participants that showed up Saturday. We look forward to the nice weather for further out door beatings out at the "Plaza of Pain". Thank you for reading.

Mike

2006-03-10T10:06:00.000-05:00

Tactical Strength Training at The Training Room

Recently we have been training for the Tactical Strength Challang(TSC) on May 6 which will be held in Marlboro, NJ at Fit For Life. Jim, Mike as well as four of our female clients an one of two male clients have been training hard to get their numbers up in the kettlebell snatch, pull up, and dead lift.

Two female clients tested out in the 5 min. snatch just the other day. One manged to blast out 109 the other gutted out 125. This is very impressive, I must say.

It's a great motivation for us as well as our clients to compete in a contest such as this. It gives us goals to shoot for, creates comradery, and forces yoiu to train harder.