This workout is a 14 minute non stop knock down drag out ass kicker.

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Here is a great functional workout that will build a different type of
strength a strength that will have you ready to be strong and
explosive.

The workout is a 14 minute non stop knock down drag out ass
kicker.

Punch and kick the heavy bag for 1 minute. Drop down for
1 minute of Prisoner Squat Thrusts, try for around 20 a minute.

Repeat this non stop for 5 rounds. Now for the 4 minutes you
will do Wildman Heavy bag shoulder cleans (these will build a
great body awareness and build great strength when you need it)

I use a 100lb bag and for one 1 minute you clean it to the shoulder
for one minute as many times as you can and drop it down and repeat
after 1 minute switch to the other side do not stop continue switching
sides for 4 minutes.

Drop down while breathing heavy throw a 25lb plate on your chest and
do 100 situp crunches legs should be crossed and in the air to keep tension
to the lower abs.

Then I finished off with a few superman roll outs with the ab wheel from a
standing position.

Toughness Builds Winners

Johnny Grube

www.wildmantraining.com

I can whip your ass in to shape in a 4×8 space

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I can whip your ass in to shape in a 4×8 space

It’s been a while since I have sent out a newsletter so
I figured I better get one out. Sometimes our life changes
and things change but for me training is and always be
important.

Since I have been 12 years old I have trained but it wasn’t
until my early 30’s that I change my focus from power lifting
to bodyweight training. Bodyweight training to me is functional
fitness it’s physical fitness it’s real life fitness.

I am always experimenting with workouts, reps, times, and
have learned that the simpler you make your training the better
and faster the results. I also know that the simpler and more
intense your workout you will get even better results like lean
muscle, burned fat and you will build an athletic body.

Like I said, short intense workouts will whip your ass in record time.
The best part of this is the effectiveness’ and time saved. Shorter
workouts give you more time to recover shorter workouts allow you
to do them anywhere you are, and your body will respond with
results never gotten from another training philosophy.

I have been experimenting with training in a small 4×8 area and have
gotten great results in as little as 7 to 10 minutes. Sometimes I work
16 hour days and still maintain a high level of fitness just from these
short intense workouts.

Try these for a few weeks and tell me what you have accomplished.

My workout: jump rope 500 times – 100 pushups – 50 burpees – 100
tricep bench dips this workout is nonstop and you should only rest
if you need to. Suck it up and do the best you can. You can do this every
day and you will get better almost every day.  Always keep times of your
workouts. My best time is 5:01 so you know I’m moving as fast and
explosive.

Another great workout is: jump rope 100 times and do 10 Prisoner Squat
Thrusts for 5 to 10 rounds trying to do each round in 1 minute this is very
tough.

I beefed up the top workout today: jumped rope 500 times – 150 pushups
75 burpees and 150 tricep bench dips in 7:33 try these keep your best time
and always work on bettering your time.

Toughness Builds Winners

Johnny Grube

www.wildmantraining.com

 

3 Short Intense Body Blasting Workouts

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Finding time to train is never a problem for me. Ever
since I switched to mostly body weight training finding
time and staying creative has never been a problem.

I always carry a jump rope because it’s such a great
athletic building tool.

Yesterdays workouts were done in 3 different places.

The first was outside my house. I jumped rope 500 times
and did 200 pushups outside my house.

At about 7:30am I was in a state park over looking a
stream and did 500 bodyweight squats in 8:00 minutes.

The third workout was in a park. I walked to the basketball
court and did my final workout. Jump rope 100 times and
did 10 yards of Wildman Bodybuilders and repeated this
5 times it took me all of 5:55 to complete the final workout
of the day. I finished off with 200 consecutive bench dips.

I got a lot done in a short period of time. My only
equipment, a jump rope and a bench in a park. Not bad
for someone that works 12 hour shifts.

We are only limited by our creativity and willingness
to do what we know what we should do.

Toughness builds Winners

Johnny Grube

www.wildmantraining.com

P.S. The “Wildman Training program” will get you where you
want to be.

Skipping a meal won’t kill you fat ass!

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I can’t help but wonder why people are so against skipping a meal? It won’t
kill you. It gives your body a rest and time to repair. The funny thing is that
with all research and all the gurus and the diet industries and all the
prepackaged food and new weight loss surgeries we are fatter than ever.

The new standard is to eat 5 to 6 small meals a day to lose weight, or the
percentage diets you know 40% of protein and 30% of carbs and 30% of
fat or whatever percentage diet people want use.

The problem is people are not that interested in making 5 to 6 small meals
or spending the weekend making bulk food for the week they are NOT
going to take percentage of their foods.

And any experts and diet book authors that think people live this way are
fools. There was a time when people ate 3 meals a day, do you remember
that? Breakfast, lunch and dinner and maybe a snack was how most
people ate.

Growing up if you were in grade school you ate breakfast before school,
you ate lunch in school; than you came home changed and went right
back out the door to play. Ride bike or play sports, came home had dinner
and back out the door again. If you were in high school the same thing, out
the door or you had after school activities.

There were some fat kids and they were the kids that for the most part were
the least active. And for the ex fat kid that wants to tell me how active they
were and that they didn’t eat that much you are lying, plain and simple.

Another question fast food has been around a long time and only in the last
20 years it’s gotten a bad rap. Has fast food changed?  Or is it because we
live on it every day? When I was a kid McDonalds was a treat, a once in a
while treat

T.V. dinners came in metal trays and had to be put in the oven and this
was a treat, today everything is a t.v. dinner.

So why is skipping a meal bad? We focus on food all the time. We sit on
our asses all day. How can an expert tell anybody how many calories
he or she should eat, everyone is living a different lifestyle of activity.
Common sense say’s if you sit on your ass all day you better eat less
at least of processed foods.

I have a thought and it may or may not work. Eat when you’re hungry!

Stop making food your main concern! Stop thinking you will waste away
if you miss a meal you won’t. Oh, yeah and not eating all day and thinking
it’s okay to eat a half gallon of ice cream because you didn’t eat that
kind of thinking will get you far.

A Truck Stop Workout!

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A lot of you probably don’t know but I’m a regular guy
with a family and a job, and because I started a family
at such a young age of 17; I went the path of a steady
job with benefits etc. My job is not writing books
or training people.

My whole life I’ve been into physical fitness and
strength and was stronger and fitter than just about
anyone else.

For over 30 years I have studied, researched and read
all I could get my hands on, I have trained with all
training systems and still study and train harder
than ever.

So why am I telling you this? Because, Although I follow
the masses of having a job I don’t follow the masses in
almost nothing else.

My thought is, if most people are doing it and unless the
results are the ones I want I look somewhere else for
the answer.

Now that brings me to my training session today. I was
at a truck stop and while everyone was smoking and
ordering greasy food I was pacing looking for a place
to work out. I won’t follow the masses of the big belly
truck drivers.

My workout was 500 decline pushups feet on a picnic table
in sets of 100 did some short sprints and was finished,
not bad for a truck stop workout.

Just another situation with a little time and I found time
to get in a pretty awesome workout, in a place not known to
be the fittest or healthiest place around. An F’N Truck Stop!

Toughness Builds Winners

Johnny Grube

www.wildmantraining.com

Bodyweight Training – My Workout Draws Attention From Local Police

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My Workout Draws Attention From Local Police

I want to tell you about a training session I had in a strange place that
drew the attention of the local police. Last week my company vehicle
broke down under an overpass, so while I was waiting for road service
I figured I’d get in a workout.

The great thing about bodyweight training, when you want a great
workout and there is no equipment other than the environment you’re
in and you use your creative mind that’s when great things happen.

So I did underpass hill sprints from the sidewalk to the top of the bridge,
but here’s how the workout went down. On the side walk I did 1 prisoner
squat thrust from the ground I exploded up the concrete slope than
walked back down, when I got to the bottom I went again – no resting
only on the walk down. I repeated this 35 times. But I wasn’t done.

I walked to the top of the concrete slope and Bear Crawled down head
first got to the bottom and went back up the slope backwards and when
I got to the top and did it again.

I did this all while people are driving by looking at the nut wearing jeans,
sleeveless shirt, bandana and work boots. This is not something you see
every day in a not so good area.

At this point the police drove by and stopped I walked up to them
leaned over, sweat dripping off my head and nose. They said to
me that they have seen this place used for a lot of things but
never for a workout. They looked at me again strange than
drove away.

I did this all while people are driving by looking at the nut wearing
jeans, sleeveless shirt, bandana and work boots. This is not something
you see every day.

When the cops drove away I walked over to a tree and did a few sets of
thick tree branch commando style pull-ups and finished the workout.

Great workout and my gym was my environment.

Toughness Builds Winners

Johnny Grube

www.wildmantraining.com

P.S. Here is an email that was sent to me:

Hello Johnny, I just wanted to thank you again for your advice. I have
used your challenging workouts for many weeks now and lost 38 pounds
of Fat! Dropping down from 240 pounds to 202! I have maintained this for
2 weeks now so I am very pleased. I am not looking to drop any more.
The keys for me have been a lot of 20 yard bear crawls mixed with jumping
rope, dive bomber and popper push ups, pull ups, mountain climbers and
dips. Johnny, thank you again for helping me shift to a healthier paradigm!
Sincerely, Nick Couzens

Skip Your Next Meal, It Won’t Kill You!

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Skip Your Next Meal, It Won’t Kill You!

We are constantly hearing from experts and doctors don’t skip
meals if you want to lose weight. I disagree. The experts want
you to eat five or six times small meals a day for weight loss.
The concept is that by eat five or six small meals a day will
keep you from being hungry and will keep your metabolism
high.

What the experts don’t tell you is that it is in our DNA as humans
to be able to skip meals and be fine. As a matter of fact the only
real way to prolong life is through calorie restriction. The experts
and big companies want you to eat five or six small meals a day
and now they sell these small portion meals to you to make you
feel like you are doing something good for yourself.

Did you ever notice most of these small meals are almost always
pasta type meals? They charge you a lot of money for something
you could make for a few cents.

Have you ever noticed the people that eat these small meals of
pasta really don’t ever seem to lose much weight, and why do they
not lose weight? It’s because these pasta meals do not promote
weight loss they raise the blood sugar and produces insulin and
stores body fat.

Look at the way they fatten hogs and cows, they feed them grains.
Animals that are fed a natural grazing diet don’t get as big and
they don’t produce enough bulk or milk fast enough so they feed
them an unnatural diet so they get fat faster, and that’s the way most
people in this country eat. If most people were to eat more natural
foods they would eat less calories and be full longer and be feeding
the body nutrition that it needs.

Fast food is high in calories and fat but eating two cheese burgers
at one sitting is no sweat for almost any kid and you probably will
have eaten over 1,000 calories in one sitting, but if you boiled some
chicken and put it over some spinach with a little dressing you have
a healthy lunch or dinner and saved yourself probably 600 calories.

And that would equal at least one pound lost every week! If you
can’t skip a meal do your best to eat one meal that is nutritious
during the day and build on that.

 

Blue Collar DNA

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Blue Collar DNA

Is it possible to have blue collar DNA? We all know we can’t change our
DNA, but what about the way you are brought up. Our country was built
on blue collar DNA meaning nothing was easy it was a fight every single
day.

Some people are just brought up to be blue collar and some are brought
up to be white collar but the funny thing is, is that our bodies are made to be
blue collar. Our bodies are not made to sit around for 12 hours a day or more.
This is the main reason white collar men start to lose muscle and levels
of testosterone.

The white collar person’s body will waste away. The blue collar person’s body
will wear out. Both are right and wrong at the same time. If a white collar worker
is active and eats well he will maintain muscle and a level of fitness. If the blue
collar worker eats well and is active he can save his body from wear.

Most blue collar men who work all day like to eat badly and very rarely exercise
at all because they are doing it all day long and want rest. The white collar worker
also eats pretty bad and won’t exercise because of lack of energy from doing
very little physically and white collar workers are usually mentally fatigued.

I personally don’t know any blue collar workers that train like me or that have
trained as long as I have it’s been over 30 years. So my question is should my
body be worn out after 30 years of training and about the same as working labor
for 30 years?

I do know that the longer you train and use your body to make a living you build
a physical and mental toughness that can only be built over many years. Also
you will build a strength that is real hard to duplicate.

Old time strong men were mostly laborers and also spent a lot of time doing
bodyweight training and throwing around the weights some trained heavy some
trained with light weights but most of their roots were blue collar and I can’t think
of white collar strong men of the past.

These men built a strength that could only be built through years of physical hard
in and out of the gym.

So my question do you think that you are either born with a blue collar DNA or
a White collar DNA?

Toughness Builds Winners

A Great Short Workout While Pulled Over in Traffic

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Today while working coming through a construction site I was forced to pull over and
wait for traffic to move. I took the time and got in a short workout of Jump Squats and
Hindu pushups it was hot but I got in a short fast workout that got the blood pumping
and a good sweat.

It never takes any equipment or any special place to get in a great workout. I get a
workout in anywhere I can. I’ve gotten workouts done in hospitals, hotels, truck trailers,
parks, parking lots waiting for my family, walls, picnic tables and on the side of the road
and love every minute of it.

There is no excuses and no need for any equipment or special apparatuses to do pull
ups just use what you have in the environment and build a natural strength that you can
always count on.

Toughness Builds Winners

Johnny Grube

Here are a few crazy thoughts!

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Here are a few crazy thoughts

I believe in training for real life. The way the body is used in everyday
activity is the way it should be trained. I hear so much talk about injury
and how to prevent injury, why are we talking about injury?

What we focus on we tend to get more of, focus on injury and injury
prevention are you really going to get the results you want?

If every time you train and you worry about injury, how hard do you think
you will go? They even have books written about injury prevention and
I do NOT own any books about injury but have a huge amount of health
and fitness books.

Do you think that the trainers that think injury also think about disease or
sickness? I hope not. If you want health and fitness you read and think
about health and fitness, and that is what you will get.

R.O.M. (range of motion) who says that doing every rep has to be a full
range of motion? What sport or everyday activity focuses on R.O.M?
this is another reason for injuries, your body is made to be explosive
and used to get things done, most people train for gym fitness not
life fitness.

I read an article saying that jumping rope for 10 minutes is equal to
15 minutes of jogging and at one time I would have never questioned
this but because I jump rope almost every day and  there is no way that
jumping rope for 10 minutes equals jogging for 15 minutes or even 30
minutes.

Don’t believe me, have you ever seen a fat sloppy person jogging
for 15 to 30 minutes? Now get that same person to jump rope for
10 minutes, it won’t happen!

Anyone can jog, jumping rope takes time to learn and the muscles that
jumping rope build are pure athletic, jogging could never come close to
competing with jumping rope in fat burning or building over all physical
fitness.

Jumping rope strips the fat plain and simple.

Toughness Builds Winners

Johnny Grube

 

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