WildmanTraining.com
Early morning workout can and will energize you for the day not to mention
once it’s done it’s done unless you want to do one in the evening.
My early morning pick me up took all of 4:00 minutes.
25 Wildman Plyo Jumpers
50 bench dips
4 rounds non stop total 100 WPJ 200 bench dips not bad for 4:00 minutes
try it
Toughness Builds Winners
Johnny Grube
A Rarely used Strength Secret
Most trainers and strength coaches all over the world use a few
strength building exercises, the squat, the dead lift, the power clean
for over all body power. These are great strength builders, but how
effective are they really? And do they promise all the hype of real
strength building?
I will tell you there is a better way of building overall body strength that
will transfer to all athletic sports and everyday life. It’s an exercise that
our bodies are made for. You don’t need a lot of weight for a total over
all body workout.
If you look and think how the body has been used for centuries you will see
that some things modern day trainers look at as full body workouts are
damaging to the body.
The squat is considered the “King of exercises” but how often do you really
need to put 300lbs on or shoulder in real life and stand up? The fact is that
if you ever did need to stand up with 300lbs the chances are you would fail.
Why? Because, in the real world 300 lbs that you are lifting would never be
balanced, it would be awkward and most men that could squat 300lbs would
have a tough time standing up with 200 lbs on their shoulders.
Squatting is big in football, for instance a lineman is usually coming out
of a squat no one else. There is more pushing than anything else. The
pushing will require overall body strength and a big part is the core and
not one of the 3 exercises I mentioned will strengthen the core to a point
of real function.
Same goes with the dead lift, deadlift 400lbs now grab a 250lb rock and lift
it up. The rock is a lot lighter but there is no nice bar to grab your body needs
to call on muscle memory to lift something compact, awkward with a whole
different body dynamic.
The power clean is another story, most people don’t do it right. Most people
are doing it like an explosive reverse curl. Olympic style weight lifters do this
correctly most others do not.
The body does not know whether you are lifting sandbags, logs, weights, digging
ditches or moving furniture it’s all weight.
But the one thing you can do to build a functional strong body from head to
toe is the simple method of shouldering and carrying an unbalanced object
for time or distance up hill and downhill. I say it will build strength from head
to toe because carrying will strengthen the entire body and the core muscles that
are required in all sports and in everything else that will need total body strength
and the head meaning it takes mental toughness to carry a weight for time or
a predetermined distance.
The great thing is a weight as little as 40 or 50lbs will enough for most men
try carrying a 50lb sand bag, rock, log for a ¼ mile or more switching the object
from shoulder to shoulder. I like to use a 70 or 100lb heavy bag for walking hills
and climbing steps and walking wooded trails. And if you want to build heavily
muscled traps and shoulders try shouldering and carrying and let me know how
them shoulders and traps feel.
Shouldering and carrying an awkward object should be a big part of any strength
training program. Balanced objects fool you into thinking you are stronger than
you actually are. Just like bodyweight exercises that require more muscles to do
pushups than it does to do bench presses.
Toughness Builds Winners
Johnny Grube
P.S. Yesterday did 845 dips in 30 minutes. I’m a little sore today. So try some
shouldering and go for your record number of dips!
http://www.wildmantraining.com/products/manual/
“Conditioned Strength”
Years ago I didn’t know the different kinds of strength I only knew
that strength and physical fitness always interested me and I was
drawn right to it. The only strength athlete was my dad a truck driver
over the road furniture mover short and thick, could lift almost
anything he got his hands on and could go for hours despite
smoking 2 packs of non filter cigarettes a day.
It wasn’t until years later that I realized there were different types
of strength, strength that can move a heavy object one time and
the strength to move a heavy object many times.
I went for the one rep max strength and over the years done more
damage to my body not to mention gaining weight and losing a lot
of athletic ability because of the weight gain and focusing on one rep
strength.
When I started to realize the benefits of “Conditioned Strength”
Strength that can I will last when you are tired and can still continue
to keep going and even become stronger at the end, to me that is
the real benefit. Strength in the beginning of a task that can’t
last is of no use to me.
When you are breathing heavy and your muscles decide they can
no longer go and you need to stop you have left yourself in a bad
situation a situation of quitting. For instance you will benefit more from
being able to do 100 pushups than being able to bench press 300lbs
one time. If you able to do 100 pushups I can guarantee you
are physically fit yet a person that can bench 400lb one time
is probably and almost always is not fit.
These men almost always focus on the strength and not the
“Conditioned Strength” of exercise and I can almost always promise
these guys couldn’t run a few short sprints. But to be able to do 100
pushups requires a full body effort including the anaerobic system the
400lb bench presser is using usually low reps usually 5 reps or less with
a lot of rest in between sets.
A lot of men don’t understand this type of Conditioned Strength unless they
are using their bodies on a regular basis to lift, pull, drag, carry at a high volume
sitting in an office it really doesn’t matter but a laborer has and needs the strength
to continue all day to get the job done.
Our country wasn’t built on men that were one rep men these men were
strong all day long think about the cave man walking carrying sprinting
wrestling “Conditioned Strength” one rep strength would be useless
I try to educate people on the benefits of bodyweight training and
natural body movements for functional fitness I believe you can and
will do better with less equipment and more creativity than complicated
training programs created by experts that have never really trained. I
loved having the meat head gym ego I loved strength and still do except
now I love “Conditioned Strength” because it has changed my life for the
better. I loved having 18 ½ “arms and a 21” neck at 5’7 and 240lbs I
looked huge and intimidating. That is what most men think, get big and
scare other men. But I can tell you this, just looking like you are athletic
lean and carrying yourself with confidence will give the same confidence
except instead of looking you are being.
I do not think there is anyone who can teach the benefits of functional
fitness better than me considering my whole life has been earning my
living with functional strength and if you include the 30 plus years of
training my body has probably triple the work and stress put on it if
not more than the most experienced fitness expert.
Toughness Builds Winners
Johnny Grube
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
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.
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
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
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!
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.
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
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