18 August 2010
METCON FROM HELL PART 3: POWER AND GLORY
met-con/power(explosiveness)
9x thrusters @ 95#+
9x pill ups
(10 rounds)
10x buss driver (each side)+
5x push up/rows @ 2x 35# db
(max rounds in 15 min)
(Blake:7)
25-20-15-10-5
pull ups+dips
--
TRX Radio Podcast is live, with me as your host.
Please subscribe on iTunes and tweet/repost link
www.andrewvontz.com
www.drillit.tv
@vontz
17 August 2010
SHORT, SWEET HARD TO BEAT KB/BW WOD FROM THE ILLUSTRATED MAN
3 push
6 sit
9 squat
x5
#26.2 kb snatch 5L/5R
x5
#44kb swing x10
x4
30 chair dips
10L/10R t-push
--
TRX Radio Podcast is live, with me as your host.
Please subscribe on iTunes and tweet/repost link
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www.drillit.tv
@vontz
16 August 2010
16-Minute No Frills Bodyweight Training Tuneup for Endurance Athletes and Cyclists
11 reps x 5 sets of following circuit:
-push-up
-pull-ups
-bodyweight deep, strict form overhead squats (holding length of pvc), no momentum
-hip bridge
Live Alive.
DRILLit.
Typed by thumb, sent via ESP. Follow me at: www.andrewvontz.com, www.drillit.tv, @vontz
13 August 2010
DIY Cyclocross Barriers
http://bit.ly/ccESPR
Typed by thumb, sent via ESP. Follow me at: www.andrewvontz.com, www.drillit.tv, @vontz
SHORT AND SIMPLE HIS AND HER KETTLEBELL WOD
HIM/ERIC:
3x
10 squat
10 push
3x
10 50# press
35 35# swing
2x
10 35# snatch l&r
HER/Tricia
20 35# squat
30 laps pool
Short and Simple His and Her Kettlebell WOD courtesy of EM www.humanpoweredtransport.net. Thanks for the inspiration EM and Tricia.
Don't own a kettlebell/s? Pick them up from Dragon Door, the authority on kettlebell training and the supplier of the highest quality KB's.
--
TRX Radio Podcast is live, with me as your host.
Please subscribe on iTunes and tweet/repost link
www.andrewvontz.com
www.drillit.tv
@vontz
12 August 2010
TRX RADIO LAUNCHES WITH HQ AS HOST AND PAVEL TSATSOULINE AS GUEST DISCUSSING KB's AND TRX & . . .BACK BY POPULAR DEMAND, KETTLEBELL TRAINING FOR CYCLISTS AND GENERAL PHYSICAL PREPAREDNESS
This is a repost of the DRILLit Kettlebell protocol. Kettlebells provide another excellent tool for building the glue that holds your body together and making sure all of the stabilizer muscles in the nooks and crannies not strengthened from the sagitally-dominant repetitive motion of cycling (which makes you very strong at bike riding, but not much else and will do nothing when the kind man or woman two inches in front of you grabs the brakes, chops you, or hooks you and sends you sprawling to the ground at 30 mph in a crit or on a group ride and puts your general physical preparedness, functional range of motion, and connective tissue to a max strength test with a binary result: broken bones or bumps and scratches that you can stand up and walk away from. It's that important and makes that big of a difference).
Onto the repost, @kevinfranks here you go:
We sit on our asses all Goddamn day most days. Boy, that sucks!
But that's life, kid. HQ has presented a # of ways to get in a badass
functional training session in 16 minutes the past few weeks.
Here's another great one you can do IN YOUR OFFICE.
Cube dwellers will have to sneak off to an empty stairwell, conference room or step
outside for a second to get 'er done. But this should be achievable
for pretty much anyone, anywhere stuck in an office/chair situation
all day.
It takes one piece of equipment--a light kettlebell or dumbbell.
That's it. I do this sequence with a 15 # kettlebell, use whatever you
can manage with perfect form and without destroying yourself--this
isn't a max power workout.
This is a groove greaser that will help
with nerve/muscle fiber recruitment, turning your body on, Functional
Range Of Motion (FROM), and balance while firing up your metabolism
and burning off the birthday cake you politely ate in the break room
at lunch.
It is polite to eat birthday cake, by the way, so please do it. It
won't fucking kill you.
You can do all of these moves in sequence or just a few movements at a
time as you have a spare minute here or there or when you stand up to
take breaks.
If you've got 16 uninterrupted minutes, do it as one fell swoop and
cycle through the movements 10 reps per movement/side until time has
elapsed. Here I'll break it down into three micro sets that comprise
the whole.
SEQUENCE 1
Overhead KB Swing
Alternating one-arm KB Swing
Single arm/single leg Deadlift (chance sides after 10 reps, do 10 reps
on the other side)
SEQUENCE 2
KB Goblet Squat
KB Snatch Right Arm
KB Snatch Left Arm
(NOTE: Check ceiling height before rocking the snatches. The last
thing you want to do is put a hole in the ceiling!)
SEQUENCE 3
KB Halo (swing around the body, catch with other hand in one
continuous movement) Right
KB Halo Left
KB Figure 8 Left (squatting, lace the KB from hand to hand through
your legs in a figure 8 pattern)
KB Figure 8 Right
Got it?
As Kenny Powers would say, fuck yeah.
Live Alive (not on your ass in an office chair).
DRILLit.
www.andrewvontz.com
www.drillit.tv
@vontz
11 August 2010
PARTNER WOD FROM HELL: SWEET & LOWDOWN DRILLS IT AGAIN
Should he do it? No doubt--just look at this partner WOD from hell. A ballbreaker for most, but just another Wednesday (after a 50-mile hard climbing ride) for the man who has raised the bar for all of DRILLit nation.
NOTES ON WOD:
P1=partner one
P2=partner two
Please warm up thoroughly (search archives for official DRILLit warmup protocol) before attempting this.
And here goes:
p1: 6x Back squats @ 185# + 10 pull ups
P2: non-stop plank walk ups
switch
(10 rounds)
Bert @ 6 pull pull ups
p1: 30m farmers carry +10 push ups + 30m farmers carry (do not take hands off of dumbbells!)
P2: pick your punishment (v-sits, bastard sit ups, push ups, floor wipers)
switch
(4 rounds)
Blake @ 2x75#
Bert @ 2x50#
10-1
pull ups+dips
(Bert assisted)
45 min total
Notes: I want to give big props to Bert "The Hurt" Jonson, his progress in the gym is astonishing. Not to make this about the superiority of functional strength/interval training over traditional body building, bulk up/cut down style training, but his fitness and physique have improved rapidly since he switched his training style over. Today for example he squated 185# 60 times in 24min on top of doing more un-assisted pull ups ever in a work out. 3 months ago he was struggling to squat 95# ten times. Most of the progress is not in the way the workouts are written, rather in the way they are performed; active, inspired, and aggressive vs. passive, apathetic and submissive. To quote the Human "ad-Vontz-ment," its about living alive.
www.andrewvontz.com
www.drillit.tv
@vontz
06 August 2010
SWEET & LOWDOWN'S METCON FROM HELL PT 3
warm up
10-1
pull ups + burpees
then "time trial"
30x Clean and Jerk @ 135# for time
(7min 24sec)
10-1
RDL @ 155#+ 5x pull up/ankle-to-bar leg lifts
ex: 10xRDL/5pullup/leg lifts, 9xRDL/5, 8xRDL/5...
then
5xpushup rows @2x30# dbs (5 each side)
5x t-pushup (5 each side)
15x push up
(4 rounds)
www.andrewvontz.com
www.drillit.tv
@vontz
05 August 2010
THE ILLUSTRATED MAN'S GUIDE TO GETTING FIT IN 16 MINUTES OR LESS
tues. wod -
100 10# wall balls
wed. wod -
20 squats
10 jumping squats
5 burpees
10 swings (44#)
6 rounds, 12 minutes - lookit the pretty stars!
drillit
How do you DRILLit?
Live Alive.
DRILLit.
www.andrewvontz.com
www.drillit.tv
@vontz
04 August 2010
SWEET & LOWDOWN: THE GRIZZLY MOM ANNIHILATING TRAINING SESSION
row 1000m
10-1 pull, push, sit
500m, 10-1 pull, push, sit
250m, 10-1pull, push, sit
1000m, 10-1pull, push, sit
Sweet & Lowdown's time for the above: 39min.
Then 8x1min of varied cross over moves (windmills, T push-ups, etc.)
Whoa.
Live Alive (and don't die trying this).
DRILLit.
www.andrewvontz.com
www.drillit.tv
@vontz
03 August 2010
The Illustrated Man's Guide to Hella Fitness in 16 Minutes: Kettlebells, Bodyweight Metcon/Cardio Strength Routine
warmup
50 jjacks
40 atomics
30 leg raises
20 pushups
10 squats
3x
10 53# kb swing
5 air(jumping) squats
4x
5 rep L/R 40# db row
3x
10 53# kb sumo
10 Russian Getups 15#, L//R
via www.humanpoweredtransport.net
drillzit
www.andrewvontz.com
www.drillit.tv
@vontz
02 August 2010
RECOVERY DAY SPECIAL: GET TURNED ON THE DRILLit WAY WITH PRANAYAMA BREATHING, BREATH OF FIRE, TRX, FOAM ROLL and BIKE
5 min.: alternate :30 sec pranayma breathing with :30 sec breath of fire.
6 min. circuit the following:
5 reps x superman/side (on ground/BW)
5 reps x fire hydrant/side/forwards and backwards
*awesome hip opener/antirotation/balance/mobility dynamic stretch
5 reps x lateral leg swing (side)
-hip/ham/glute/quad opener/dynamic stretch
5 reps x saggital leg swins (front to back/side)
-hip/ham/glute/quad opener/dynamic stretch
5 reps x push-up
*focus on movement, core engagement
5 reps x bodyweight squat
5 reps x TRX cross-over lunge/side lunge complex (both legs/each way).
*awesome dynamic hip opener that also wakes up every muscle in the legs, core, posterior and anterior chains
5 reps x TRX row
*very easy intensity/resistance, turn on posterior chain, shoulders, grip, forearms, arms
5 reps x TRX chest press
*very easy intensity/resistance, turn on anterior chain, chest, shoulders, grip, forearms, arms
5 reps x TRX standing rollout
*really focus on good posture, engaging the core, feeling deep core activation
5 reps x TRX Atlas Lunge/side
*this is a lunge with rotation/arms extend and twist to stretch out the hams, quads, anterior and posterior chains and improve shoulder mobility
5 repx x TRX Postural Squat
*turn on posterior chain/shoulders/hams/hips/glutes/core engagement/antirotational/stabilization
Foam roll.
10 min. very low intensity, high cadence spinning on rollers
(practice reaching for/drinking out of/replacing water bottle with both hands. Great skill to have on the road so you don't have to look down to fuck around with water bottles while riding. It can and should become second nature/intuitive, but most people completely neglect this aspect of training. It doesn't matter how high your LT power if you need a drink and have to look down in the middle of a group ride, breakaway, or race, when that fraction of a second could make the difference between hanging on and getting your ass dropped)
*other goals with this component: wake up/rehearse pedaling movement pattern, increase pedaling efficiency, practice 'sitting lightly' on bike, practice engaged but relaxed posture, practice balance and on bike mobility
Search the www.drillit.tv archives for hundreds of funcitonal training tips, workouts, videos, pictures, and thoughts on training.
Hit it and win it.
Live Alive, DRILLit.
HQ
www.andrewvontz.com
www.drillit.tv
@vontz
Great Crit Racing Tips via FasCat Coaching
Typed by thumb, sent via ESP. Follow me at: www.andrewvontz.com, www.drillit.tv, @vontz
31 July 2010
Killing It Softly: Saturday Climbing Adventure in the Supra-fog Multiverse and So Can You
Hope you're out there finding your limit today.
Got out and rode to top of mt tam this morn, 4k climbin 3 hrs, all climbing standing pretty much shot for 80+ cadence on climbs. Working on standing climbing tempo ridin'/LT microbursts, and musc endurance of specific stand climb muscles (very different from sit and spin motor pattern, way more transverse demand/anti-rotational power harnessing) tryin to catch up to sweet & lowdown, got miles to go!
Stopped several times to admire the view. If you don't stop to look around once in a while life will just pass you by.
Live Alive.
DRILLit.
Typed by thumb, sent via ESP. Follow me at: www.andrewvontz.com, www.drillit.tv, @vontz
Study: 30 Minutes of Exercise Boosts Creativity
Typed by thumb, sent via ESP. Follow me at: www.andrewvontz.com, www.drillit.tv, @vontz
30 July 2010
Bodyweight Metcon From Hell
Max Rounds in 12 min
20 squats
10 jumping squats
5 burpees
10 swings
Blake (aka Sweet and Lowdown): 8 rounds; swings @ 60#
Bert; 6 rounds; swings @ 40#
Typed by thumb, sent via ESP. Follow me at: www.andrewvontz.com, www.drillit.tv, @vontz
29 July 2010
BODYWEIGHT AND KETTLEBELL 16-MINUTE WOD
Today's 16-minute WOD comes from the Illustrated Man, EM. Thanks for sharing bro.
warmup
50 jumping jacks
25 box jumps
12 squats
2 rounds
10L/R 26.5# kb snatch
10 44# kb swing
10 10# medball wall ball
2 min. bear crawl
then
25 atomics
25 push ups
Not up to speed on kettlebells? Learn to KB snatch @ http://bit.ly/4Z1AJW.
Meanwhile Sweet & Lowdown over in the East Bay keeps cranking out big miles and flying, chapeau.
Live Alive.
DRILLit.
www.andrewvontz.com
www.drillit.tv
@vontz
28 July 2010
16-Minute Bodyweight Burner
Cycle the following movements, 30 sec per movement, until 16 minutes has elapsed.
T push-up
Squat jump
Pull-up
Windshield wiper leg raise
Burpee
Live Alive.
DRILLit.
www.andrewvontz.com
www.drillit.tv
@vontz
27 July 2010
Tour de France Hangover Training: Reignition now with Pranayama Breathing
It's time for mas TRX and bike work y'all.
I don't know what the racing scene is like where you live but paradoxically, July is pretty nuch the end of road racing season in California.
HQ's next objective is racing cyclocross. Season starts here early September.
For now it's about building snap and power y'all.
Warmup:
5 x TRX xover lunge/side lunge combo (per side)
5 x TRX atlas lunge (per side)
5 TRX chest press
5 TRX row
5 TRX postural squat
5 TRX leg lift
5 TRX low back
5 fire hydrants (fw/bkwrd per side)
5 superman (per side, slow tempo)
5 superman (per side, fast tempo)
5 horizontal leg swings (per side)
5 parallel to wall leg swings (per side)
5 bodyweight squats
5 push-ups
5 pull-ups
5 min alt 1 min breath of fire, 1 min pranayama alt nostril 8 count
5 min shivasana
On bike:
4 sets x (30 second all out from standing start, 4 min @ LT, 30 sec all out) w/5 min recovery between each set.
Live Alive. DRILLit.
Typed by thumb, sent via ESP. Follow me at: www.andrewvontz.com, www.drillit.tv, @vontz
26 July 2010
www.drillit.tv Tour de France Final Thoughts
Cavendish: he's got TWISM power for sure, but there's more to it. Perfect build for minimal drag, excellent hip flexibility that allows him to block his hips from the wind with his head and present a wing rather than a coffee cup catching wind. And leg speed from the track that keeps him on top of his gear and maintaining Warp Speed from jump to line. Again, lots of genetic ability and hard work, but all that plays a role too.
Questions: How about some commentary on vino strong like bull like always? After 2 yrs and no drugs? The same rider? Really?
Is there more to Wiggo's swan dive? If so what? Was it going back on wheat after shunning the Garmin anti-inflammatory diet?
Also what happened to the Rabobank Rasmussen clone/climbing robot from a few years back?
Overall high 5 to this Tour for entertainment and I'm sure some audience loved the Disney Contador/Schleck story line.
What's up with that chain though? Looking forward to Zinn's postmortem on Chain Gate redux.
Live Alive.
DRILLit
www.drillit.tv
Typed by thumb, sent via ESP. Follow me at: www.andrewvontz.com, www.drillit.tv, @vontz
YOU DOWN WITH GPP? CAVENDISH, SCHLECK, AND CONTADOR SAY ADIOS TO TOUR, YOU SAY HELLO TO GENERAL PHYSICAL PREPAREDNESS
And so ends the DRILLit.TV Tour de France training series. Feel free to dig through the archives and repost any of the WOD's, just link back here please. Spread the knowledge, the training game is changing and we're building a new generation of functionally fit cyclists.
Part of that charge entails bolstering cyclists' General Physical Preparedness, a.k.a. GPP. The world's most savvy S&C specialist and the king of the kettlebell, Pavel Tsatsouline, helped propagate the idea of cultivating GPP. It's a big part of what you're cultivating if you've followed the DRILLit training protocols, which treat your body as that of a human being and not a carbon-based organism fused with a bicycle.
You down with GPP? Yeah you know me.
You should be too. The all-bodyweight workout below comes to us from the Southland Warrior, the Divider of the Sky, the Thrower of Bolts, the Illustrated Man, the Racounteur of Rage, half of the team that birthed the masterpiece documentary Agile, Mobile, Hostile (which you can watch on Hulu @ http://bit.ly/c3Ix3O for free. If you haven't seen, please do. Eric and Tricia did a hell of a job on this project).
So EM conquers the world as an artist and businessperson and somehow he and Tricia find a way to stay fit as fuck and trot around having insane surf adventures in between high pressure gigs. That's pretty impressive, and something we should all shoot for. They do the training, and then they make adventures happen.
Make your adventures happen, too. And start with this WOD:
3 (sets) x
10 (reps) squat, 10 atomic situp, 10 jumping jacks
3 (sets) x
10 (reps) L/10 (reps) R 20# snatch, 10 15# rowing pushups
1x
10 squat, 10 knee to elbow situps, 10 44# sumo squat
Live Alive.
Because otherwise you ain't livin' at all.
DRILLit.
www.andrewvontz.com
www.drillit.tv
@vontz
23 July 2010
TOUR DE FRANCE TRAINING: RECOVER, FOR THE END IS NEAR FOR SCHLECK, CONTADOR AND THE REST MY DEAR
Today, Do this DRILLit.TV: GET TURNED ON: TRX/CYCLING MORNING/PRE-RIDE ROUTINE then take a 20-60 min. very easy, high cadence spin or take a walk for same duration.
Live Alive.
DRILLit.
22 July 2010
TOUR DE FRANCE TRAINING 18: SCHLECK AND ALBERTO MOUSSE VIE FOR HAIR CARE CONTROL OF ARMSTRONG-DEPLETED PELOTON WHILE CADEL NURSES HIS CROOK ELBOW AND YOU DREAM OF OFFICE PARK SPRINT VICTORY GLORY
Bike:
Do this DRILLit.TV: GET TURNED ON: TRX/CYCLING MORNING/PRE-RIDE ROUTINE then hit:
10 x 300 meter all-out sprint in biggest gear from dead start with three minutes recovery between each effort.
*to cultivate higher maximum power and thereby increase VO2 max, lactic threshold power, and stimulate maximal training adaptation.
THEN:
Immediately following ride, one time through this circuit, 10 reps per movement
TRX Mountain Climber
TRX Atlas Lunge (L)
TRX Atlas Lunge (R)
TRX Xover Lunge/Side Lunge Combo (L)
TRX Xover Lunge/Side Lunge Combo (R)
TRX Hamstring Bicycle/Hip Press Combo
TRX Low Back
TRX Atomic Pushup with Pike
TRX Pendulum
TRX Low Row
Live Alive.
Drill it.
21 July 2010
TOUR DE FRANCE TRAINING 17: TRX TURN ON AND UN MOMENTO EN EL TEMPO
Hit the DRILLit Get Turned On WOD below, included here in full textual splendor once again for those who haven't located the search bar at the top of the site or don't want to click through to review this protocol again.
Following that, get out and pedal. Hit 2 x 20 min. tempo climbing intervals or break that down into smaller chunks if you lack hills/mountains in your area (riding into a headwind works, too, flatlanders. I grew up in Missouri and know well the Mighty Winds of the West and the microbursts they can induce).
Live Alive.
DRILLit.
GET TURNED ON, THE DRILLIT WAY:
10 min. very low intensity, high cadence spinning on rollers
(practice reaching for/drinking out of/replacing water bottle with both hands. Great skill to have on the road so you don't have to look down to fuck around with water bottles while riding. It can and should become second nature/intuitive, but most people completely neglect this aspect of training. It doesn't matter how high your LT power if you need a drink and have to look down in the middle of a group ride, breakaway, or race, when that fraction of a second could make the difference between hanging on and getting your ass dropped)
*other goals with this component: wake up/rehearse pedaling movement pattern, increase pedaling efficiency, practice 'sitting lightly' on bike, practice engaged but relaxed posture, practice balance and on bike mobility
6 min. circuit the following:
5 reps x TRX cross-over lunge/side lunge complex (both legs/each way).
*awesome dynamic hip opener that also wakes up every muscle in the legs, core, posterior and anterior chains
5 reps x TRX row
*very easy intensity/resistance, turn on posterior chain, shoulders, grip, forearms, arms
5 reps x TRX chest press
*very easy intensity/resistance, turn on anterior chain, chest, shoulders, grip, forearms, arms
5 reps x TRX standing rollout
*really focus on good posture, engaging the core, feeling deep core activation
5 reps x TRX Atlas Lunge/side
*this is a lunge with rotation/arms extend and twist to stretch out the hams, quads, anterior and posterior chains and improve shoulder mobility
5 repx x TRX Postural Squat
*turn on posterior chain/shoulders/hams/hips/glutes/core engagement/antirotational/stabilization
5 reps x superman/side (on ground/BW)
5 reps x fire hydrant/side/forwards and backwards
*awesome hip opener/antirotation/balance/mobility dynamic stretch
5 reps x lateral leg swing (side)
-hip/ham/glute/quad opener/dynamic stretch
5 reps x saggital leg swins (front to back/side)
-hip/ham/glute/quad opener/dynamic stretch
5 reps x push-up
*focus on movement, core engagement
5 reps x bodyweight squat
If you have time, foam roll before jumping on the rollers. If you don't, just hit this, should take about 16 minutes if you lay your gear out/set up your TRX, put down your yoga mat before you rock.
20 July 2010
TOUR DE FRANCE TRAINING STAGE 16: SCHLECK DROPS CHAIN AND YELLOW JERSEY, YOU GET READY TO EXPLODE
Explode from all the lactic acid you're going to build up during your trip to the woodshed, that is.
If you haven't given the DRILLit.TV TRX warmup for cycling a try yet, today's a day. First Do this DRILLit.TV: GET TURNED ON: TRX/CYCLING MORNING/PRE-RIDE ROUTINE. It will improve functional range of motion, help you ward off low back pain, and get you ready for peak performance every workout, every day.
Onto the fun and games:
4 x 5 min. LT intervals with full sprint last :20 sec of each interval. Recovery between interval=duration of each interval or your heart rate reaching its recovery zone, whichever comes first.
These motherfuckers will gas you, so it's a great day to practice comfort with discomfort. Actively focus on relaxing your breathing and not putting any more effort into the pedals than necessary to maintain LT pace. On the all-out sprints, kick it harder than you think you can, stay on top of the gear, and go like you're instigating a break, vying for a sprint victory, or chasing down an attack.
More fun and games post-ride:
Circuit the following, no rest, 10 reps per movement until 16 minutes has elapsed.
TRX SL Push-up (R)
TRX SL Push-up (L)
TRX Power Pull (L)
TRX Power Pull (R)
TRX Scorpion (R)
TRX Scorpion (L)
TRX Low Back Extension
TRX Suspended Supine Pull-Through
Live Alive.
DRILLit.
19 July 2010
ACTIVE RECOVERY: THE SECRET INGREDIENT TO YOUR TRAINING SUCCESS
Today, Do this DRILLit.TV: GET TURNED ON: TRX/CYCLING MORNING/PRE-RIDE ROUTINE then take a 20-60 min. very easy, high cadence spin or take a walk for same duration.
Your body will thank you for it all day long.
Live Alive.
DRILLit.
www.andrewvontz.com
www.drillit.tv
@vontz
16 July 2010
Tour de France WOD 13: Andy Schleck and Alberto Contador Lambada, TRX and Bike Training
Here's yet another totally free, totally functional TRX and bike training session to get you ready for asphalt or dirt war with your homeys and rivals this weekend.
In between each pairing of TRX moves:
High kick over/side lunge under rope (5 per side)
For TRX moves, 10 perfect reps of each movement, don't worry about how long it takes. This is more for dynamic stretching/prehab/crash prevention/strength maintenance/functional range of motion.
Hit a very ez high cadence spin afterwards for 20-60 min depending on your fitness level and weekend objectives.
TRX atlas lunge
TRX side/xover lunge combo (R)
TRX side/xover lunge combo (L)
TRX Balance Lunge/Crossing Balance Lunge combo (R)
TRX Balance Lunge/Crossing Balance Lunge combo (L)
TRX Hamstring Curl/Hip Press combo
TRX Single Leg Chest Press (R)
TRX Single Leg Chest Press (L)
TRX Suspended Supine Pull Through
TRX Body Saw/Suspended Oblique Crunch (R)
TRX Body Saw/Suspended Oblique Crunch (L)
TRX Single Leg Squat (R)
TRX Single Leg Squat (L)
TRX Low Back Extension
TRX Atomic Pushup/Pike Combo
TRX Stir the Pot
TRX Postural Squat
TRX Pushup (L foot in straps)
TRX Pushup (R foot in straps)
Live Alive.
DRILLit.
Typed by thumb, sent via ESP. Follow me at: www.andrewvontz.com, www.drillit.tv, @vontz
Oh Shit It's Sandbag Building Time Again. . .
What's that you say? TRX sled? Yup, look for a how-to video here soon.
In the meantime, I'm tapping into my network of no-bid elf contractors, laid off from the cobbler during the recession, to complete sandbag construction.
Standby for today's WOD. Crossfit Games start today, too, catch all the action live on the webcast at www.crossfitgames.com.
How do you DRILLit?
Live Alive y'all--today is the only day you've got.
Typed by thumb, sent via ESP. Follow me at: www.andrewvontz.com, www.drillit.tv, @vontz
15 July 2010
TOUR DE FRANCE TRAINING 12: RENSHAW BUTTS HEADS AND I'M STILL FLY
Onward, to today's WOD:
Cyclists hit this cardio strength TRX high intensity interval training circuit for a metabolic blast and improved balance, agility, and moblity that will help you avoid crashes and stay upright--and limit the severity of your injuries if you do eat asphalt.
Wod: :30 sec of 2 TRX movements in A sequence followed by :30 sec of one move from B until you've completed all TRX movements
A
-TRX susp side lunge (L)
-TRX susp side lunge (R)
-trx pushup (one ft in cradle L)
-trx pushup (one ft in cradle R)
-trx stir the pot
-trx mt climber
-trx chest press
-trx ham curl
-trx hip press
-trx power pull
-trx body saw crunch
B
Between trx movements :30 seconds of one move from following circuit per break between trx
-Thera Band walk
-Med ball throw and chase
-Over/under rope
Live Alive motherfuckers.
DRILLit.
www.andrewvontz.com
www.drillit.tv
@vontz
14 July 2010
Tour de France Training 11: TRX and Tempo
2 hour ride @ tempo over mixed terrain, don't go over tempo pace, don't hit lactic threshold.
Live Alive.
DRILLit.
Typed by thumb, sent via ESP. Follow me at: www.andrewvontz.com, www.drillit.tv, @vontz
13 July 2010
TOUR DE FRANCE TRAINING 10: FOR LANCE AND CADEL AND THOSE WHO HAVE FALLEN OFF THE BACK
So today's workout:
Do this DRILLit.TV: GET TURNED ON: TRX/CYCLING MORNING/PRE-RIDE ROUTINE then hit:
10 x 2 minutes VO2 max efforts (preferably uphill, on flats if necessary/lacking hills). That's as hard as you can possibly go for 2 minutes straight per interval without blowing up, shoot for a cadence of 90, recover for 2 minutes between each interval with an easy high cadence, low intensity roll back to your starting point.
THEN:
Immediately following ride, one time through this circuit, 10 reps per movement
TRX Mountain Climber
TRX Atlas Lunge (L)
TRX Atlas Lunge (R)
TRX Xover Lunge/Side Lunge Combo (L)
TRX Xover Lunge/Side Lunge Combo (R)
TRX Hamstring Bicycle/Hip Press Combo
TRX Low Back
TRX Atomic Pushup with Pike
TRX Pendulum
TRX Low Row
Live Alive.
Drill it.
www.andrewvontz.com
www.drillit.tv
@vontz
12 July 2010
Tour de France Training 9: Rest Day
Today's WOD takes discipline--the discipline to go very, very easy. So easy that you'll think you're not doing anything. You are. You're circulating blood to damaged tissue to flush out metabolic waste and refresh your body.
Hit this: DRILLit.TV: GET TURNED ON: TRX/CYCLING MORNING/PRE-RIDE ROUTINE.
Then ride one hour very, very easy. Spin at a high cadence, keep heart rate extremely low, then go home and take a nap if you can.
Live Alive.
DRILLit.
Typed by thumb, sent via ESP. Follow me at: www.andrewvontz.com, www.drillit.tv, @vontz
11 July 2010
TRX and Cycling Tour de France Training 8: Drill It, then Drill it Again
Then hit a race or hard group ride and give it one-ten percent. Strike first, strike hard, no mercy.
Live Alive.
DRILLit.
10 July 2010
Tour de France Training 7: Drill It
Hit this: DRILLit.TV: GET TURNED ON: TRX/CYCLING MORNING/PRE-RIDE ROUTINE.
Then go tear the fucking legs off your adversaries. Strike first, strike hard, no mercy.
Live Alive.
DRILLit.
09 July 2010
TRX and Cycling Tour de France Training 6: Rest Day
Today's WOD takes discipline--the discipline to go very, very easy. So easy that you'll think you're not doing anything. You are. You're circulating blood to damaged tissue to flush out metabolic waste and refresh your body.
Hit this: DRILLit.TV: GET TURNED ON: TRX/CYCLING MORNING/PRE-RIDE ROUTINE.
Then ride one hour very, very easy. Spin at a high cadence, keep heart rate extremely low, then go home and take a nap if you can.
Live Alive.
DRILLit.
08 July 2010
TRX and Cycling Tour de France WOD 5: Sprinter's Delight
Bike:
Do this DRILLit.TV: GET TURNED ON: TRX/CYCLING MORNING/PRE-RIDE ROUTINE then hit:
10 x 300 meter all-out sprint in biggest gear from dead start with three minutes recovery between each effort.
*to cultivate higher maximum power and thereby increase VO2 max, lactic threshold power, and stimulate maximal training adaptation.
THEN:
Immediately following ride, one time through this circuit, 10 reps per movement
TRX Mountain Climber
TRX Atlas Lunge (L)
TRX Atlas Lunge (R)
TRX Xover Lunge/Side Lunge Combo (L)
TRX Xover Lunge/Side Lunge Combo (R)
TRX Hamstring Bicycle/Hip Press Combo
TRX Low Back
TRX Atomic Pushup with Pike
TRX Pendulum
TRX Low Row
Live Alive.
Drill it.
07 July 2010
TRX and Cycling Tour de France WOD 4: Tempo
Today the Tour resumes it's more normal first week pattern of smooth roads, early breakaway, TV time for lower-tier riders and non-GC contender teams and the bunch keeping the break on a leash until it's time to let the beartrap snap shut and unleash a fussilade of sprinting artillery in the finale.
You won't come close to tasting that effort in your training, but you can dream and practice the skills that underpin this scenario. Both the breakaway and the chasing peloton play a carefully-timed game of cat and mouse that revolves around hard tempo riding--just on the cusp of when the riders hit their lactic thresholds. Hard, but not hard enough to make them go anaerobic. It's a skill every cyclist must have in his/her arsenal and that's what today's WOD is about:
First, to warm up hit the DRILLit.TV: GET TURNED ON: TRX/CYCLING MORNING/PRE-RIDE ROUTINE.
Next, get your ass to a mellow hill or protracted flat where you can cruise for 20+ minutes without having to stop. Barring that, find a route that requires minimal stops.
The WOD:
2 x 20 minutes @ tempo
Then (because you don't want to shatter into a gazillion Schleck pieces every time you smack into the pavement):
10-1 L-Pull-ups and Clapping Push-ups
Then a very easy, high cadence spin back home.
Live Alive.
DRILLit.
06 July 2010
Tour de France WOD 3: The Crash-Proofed Cyclist
Wod: :30 sec of 2 TRX movements in A sequence followed by :30 sec of one move from B until you've completed all TRX movements
A
-TRX susp side lunge (L)
-TRX susp side lunge (R)
-trx pushup (one ft in cradle L)
-trx pushup (one ft in cradle R)
-trx stir the pot
-trx mt climber
-trx chest press
-trx ham curl
-trx hip press
-trx power pull
-trx body saw crunch
B
Between trx movements :30 seconds of one move from following circuit per break between trx
-Thera Band walk
-Med ball throw and chase
-Over/under rope
Live Alive.
DRILLit.
Typed by thumb, sent via ESP. Follow me at: www.andrewvontz.com, www.drillit.tv, @vontz
05 July 2010
PARTIAL-BIRTH ABORTION TRAGEDY: VERSUS TOUR DE FRANCE ONLINE PAY-PER-VIEW COVERAGE
three weeks. Lance Armstrong is racing. HQ wrote Tour de France
commentary for FOXsports.com for a few Tours. This summer otherwise
occupied, catching Tour coverage via Versus network online
pay-per-view stream. Technical issues with the coverage abound. My
thoughts below in response to a mass email I received from Versus tech
support unsolicited regarding their tech difficulties.
Read their email below mine. They're having some fuckin issues!
Also, I am a Phil and Paul fan. I appreciate them, but come on.
And what's up with the bubbly candy girls on VeloCenter? If you're
going to throw some leg at your audience, the versions that come with
brains would be preferable for your knowledgeable audience. Dig the
commentary on VeloCenter generally but their Sports Center
presentation is a bit Guy Smiley office bro for me.
**************************************
To review the status of the request and add additional comments,
follow the link below. (REDACTED)
________________________________
Andrewvontz, Jul 05 21:00 (PDT):
Dear Versus:
Your online coverage is an abortion. I should be getting paid to watch
it. No live audio feed from road--Can you at least loop some
background noise or pipe in a radio stream? Maybe grab a backing track
off of an old porn? Something? I feel like I'm watching a silent movie
with the judges from the Muppets commentating. it would be great
coverage if I were 4 years old and deaf. You should refund everyone's
money and offer this atrocity for free. We're already being forced to
sit through a Radio Shack commercial. It would be nice if you told
your viewers Lance is only talking to you and having his publicist
give recorded soundbites to the rest of the press.
You have the world's most intriguing soap opera live in front of your
broadcasters every day and they make it sound like Mister Rogers'
neighborhood. They could look at a Lindsay Lohan upskirt and describe
her as a verbatim facsimile of a Little House on the Prairie character
wearing a burqa.
------Original Message------
From: support@engagedsports.com
To: (REDACTED)
ReplyTo: support@engagedsports.com
Subject: Tour Tracker Update
Sent: Jul 5, 2010 5:27 PM
Dear Tour Tracker user,
First of all apologies for the problems over the last few days with
the Tour Tracker service. We know that many of you have experienced
problems and have contacted us through our support email or posted
your feedback online. We've responded to many of you, but while we've
worked on fixing these problems we know many of you have not yet
received a response.
Due to the problems with the Autobahn plugin, after today's stage we
removed the video player and replaced it with one that does not
require Autobahn. Initial reaction is that this has fixed the
streaming problems. This was also why the On Demand video of todays
stage was delayed.
Another issue (particularly for the prologue) has been the start time
of the coverage. We start the coverage when the International TV
broadcast starts, some days this includes the start, some days it does
not - it depends on when the host broadcaster in France decides to
start the broadcast. The feed goes up on the Tracker at the same time
as anyone in the world gets a TV feed.
The daily schedule of broadcast times is now published on the FAQ
page: http://tracker.versus.com/faq
The other issue that many of you have commented on is the audio feed
and the lack of background noise. We're frustrated with this as well.
We're working hard on a resolution to this with the host broadcaster
in France to correct the problem.
We're cycling fans too and understand that the problems over the past
few days have been extremely frustrating, we appreciate your
understanding and hope you will enjoy the rest of the tour without any
further streaming problems with the service.
Regards,
The Tour Tracker Team.
Typed by thumb, sent via ESP. Follow me at: www.andrewvontz.com,
www.drillit.tv, @vontz
@vscycling @hornerakg
04 July 2010
Happy 4th
God bless America!
Live Alive.
DRILLit.
Typed by thumb, sent via ESP. Follow me at: www.andrewvontz.com, www.drillit.tv, @vontz
02 July 2010
GET READY FOR YOUR PERSONAL TOUR DE FRANCE: TRX FOR CYCLISTS 16-MINUTE WOD
Hit the following TRX movements, 10 reps per movement, two times through the circuit. This is as much about prehab'ing your body and correcting the terrible things sitting on a bike seat for hours at a time can do to your posture and alignment as it is about hauling ass on the bike.
But you must have the former if you want to do the latter successfully and without injury. The TRX will help you build all of the stabilizer muscles around your knees, hips, core, and everywhere else for a more aligned, safe, crash-proofed body.
TRX CYCLING PROTOCOL 4.0:
*2 sets of following movements, 10 reps per movement
TRX Hamstring Curl
TRX Hip Press
TRX Pendulum
TRX Single Leg Squat (R)
TRX Single Leg Squat (L)
TRX Low Back Extension
TRX Power Pull (R)
TRX Power Pull (L)
TRX Chest Press
That's it. Hit it after your ride 2-4 times per week, wake up your body, quit being a crippled hunchback on the bike and start Living Alive today.
DRILLit.
Dig it? Tell your friends about www.drillit.tv, share this post freely, and follow HQ on twitter @vontz.
www.andrewvontz.com
www.drillit.tv
@vontz
01 July 2010
Adventures in the Multiverse: Bike High Intensity Interval Training
Climb intrvls x 5 (2 min)
Tt intrvls x 2 (10 min)
Sprints x 5 (all-out from dead start, 200 meters)
10-1 push-ups, pull-ups
Live Alive.
DRILLit.
Typed by thumb, sent via ESP. Follow me at: www.andrewvontz.com, www.drillit.tv, @vontz
30 June 2010
16-Minute Kettlebell Workout for the Office-bound
But that's life, kid. HQ has presented a # of ways to get in a badass
functional training session in 16 minutes the past few weeks.
Here's another great one you can do IN YOUR OFFICE. Cube dwellers will
have to sneak off to an empty stairwell, conference room or step
outside for a second to get 'er done. But this should be achievable
for pretty much anyone, anywhere stuck in an office/chair situation
all day.
It takes one piece of equipment--a light kettlebell or dumbbell.
That's it. I do this sequence with a 15 # kettlebell, use whatever you
can manage with perfect form and without destroying yourself--this
isn't a max power workout. This is a groove greaser that will help
with nerve/muscle fiber recruitment, turning your body on, Functional
Range Of Motion (FROM), and balance while firing up your metabolism
and burning off the birthday cake you politely ate in the break room
at lunch.
It is polite to eat birthday cake, by the way, so please do it. It
won't fucking kill you.
You can do all of these moves in sequence or just a few movements at a
time as you have a spare minute here or there or when you stand up to
take breaks.
If you've got 16 uninterrupted minutes, do it as one fell swoop and
cycle through the movements 10 reps per movement/side until time has
elapsed. Here I'll break it down into three micro sets that comprise
the whole.
SEQUENCE 1
Overhead KB Swing
Alternating one-arm KB Swing
Single arm/single leg Deadlift (chance sides after 10 reps, do 10 reps
on the other side)
SEQUENCE 2
KB Goblet Squat
KB Snatch Right Arm
KB Snatch Left Arm
(NOTE: Check ceiling height before rocking the snatches. The last
thing you want to do is put a hole in the ceiling!)
SEQUENCE 3
KB Halo (swing around the body, catch with other hand in one
continuous movement) Right
KB Halo Left
KB Figure 8 Left (squatting, lace the KB from hand to hand through
your legs in a figure 8 pattern)
KB Figure 8 Right
Got it?
As Kenny Powers would say, fuck yeah.
Live Alive (not on your ass in an office chair).
DRILLit.
www.andrewvontz.com
www.drillit.tv
@vontz
29 June 2010
The Conditioning Handbook by Brian Jones
Buy it, study it, Live Alive. DRILLit.
Typed by thumb, sent via ESP. Follow me at: www.andrewvontz.com, www.drillit.tv, @vontz
FASTER BETTER STRONGER THE TRX WAY
-balance
-power
-strength
-Functional Range Of Motion (FROM)
Circuit the following, 10 reps per movement, go through circuit 2 x's with total focus on perfect form:
-TRX Hamstring Curl
-TRX Hip Press
-TRX Suspended Lunge (Left)
-TRX Suspended Lunge (Right)
-TRX Hamstring Bicycle
-TRX Stir the Pot
-TRX Low Back Extension
-TRX Single Leg Pushup (Right leg in foot cradle, keep left leg engaged and off ground next to right)
-TRX Single Leg Pushup (Left leg in foot cradle, keep rightt leg engaged and off ground next to left)
Live Alive.
DRILLit.
28 June 2010
Recover
Live Alive.
DRILLit.
Typed by thumb, sent via ESP. Follow me at: www.andrewvontz.com, www.drillit.tv, @vontz
25 June 2010
IF AN 86-YEAR-OLD CAN TRAIN, WHAT'S YOUR EXCUSE?
haven't posted a wod in a bit, have been trying to rest/rehab the
shoulder with mixed results. here's a few halfass wods and some
inspiration.
the nyc respectable wod
wake up. drink liter of h20.
50 squats
50 atomics
out the door at Ave. B & 3rd.
skateboard to 55th & 7th.
to 42nd (biz meeting)
to 9th ave
to WSH bike path
to Chelsea (biz meeting)
thru Bowery
back to Ave B/3rd.
the Chicago fathers day wod.
25 squats
25 atomics
10 squat 40# plate
10 incline roll ups
10 squat 40# plate
10 incline wipers
10 squat 40# plate
10 incline roll ups
10 squat 40# plate
10 incline wipers
25 squats
25 atomics
15 min.
here's the inspiration
my dad, 86 yrs old, doing a 1hr circuit training session with weights,
balance, resistance bands, treadmill, pilates. he does it 2x week,
hits the treadmill on the days between. drillit!
today's wod
1hr pilates, protecting shoulder (no weight on right arm)
www.andrewvontz.com
www.drillit.tv
@vontz
16-Minute Training 5.0: Another TRX KIller
:30 per movement, cycle through movements until 16 minutes has elapsed. Then give yourself a high five.
TRX Push-up
TRX Power-Pull
TRX Lunge with Hop
TRX Mountain Climber
Live Alive.
DRILLit.
24 June 2010
16-Minute Training 4.0: Death by TRX
THE GODFATHER OF PERIODIZATION ON FUNCTIONAL STRENGTH TRAINING
I highly recommend reading the entire interview here:
"Hypertrophy is necessary only in very few sports, such as linebackers in football, shot putters in track and field, the super heavy-weight category in wrestling, or if an individual is far too slim. In such a case, the periodization of strength has to include three to six, or even nine weeks of training for hypertrophy. For any other athletes, bodybuilding methods are completely useless!
Sports do not require mass! Sports require power, quickness, and fast application of force. Bodybuilding methods do not result in increasing power. On the contrary, bodybuilding methods make the athletes much slower. And this is a no-no in most of the sports that require quickness and acceleration in force application."
Amen.
Live Alive.
DRILLit.
www.andrewvontz.com
www.drillit.tv
@vontz
16-Minute Training 4.0: Death by TRX
:30 per movement, cycle through movements until 16 minutes elapses.
TRX Atomic Push-up
TRX SA Row
TRX Crossing Balance Lunge with Hop
TRX Leg Raise
Live Alive.
DRILLit.
23 June 2010
16-Minute Training 3.0: a 3-Way a Day Keeps the Doctor Away
One minute per movement, cycle through continuously until 16 minutes has elapsed.
Jump Rope
Burpees
Mountain Climbers
Live Alive.
DRILLit.
22 June 2010
16-Minute Training 2.0: TRX Cardio Strength
16 minutes:
w/u: 2 min. jumproping, various jumps
:30 x TRX Chest Press
:30 x TRX Low Row (alternating grips every rep)
:30 x TRX Postural Squat
1 min. jumproping
:30 x TRX Atomic Pushup
:30 x TRX Suspended Pendulum
:30 x TRX Oblique Crunch
1 min. jumproing
:30 x TRX Chest Press
:30 x TRX Low Row (alternating grips every rep)
:30 x TRX Low Back Extension
1 min. jumproping
:30 x TRX Mountain Climber
:30 x TRX Squat
:30 x TRX High Biceps Curl
1 min. jumproping
:30 x TRX Mountain Climber
:30 x TRX Postural Squat
:30 x TRX Triceps Press
2 min. jumproping
Live Alive.
DRILLit.
21 June 2010
16-Minute Training 1.0
Cycle the following movements, 30 sec per movement, until 16 minutes has elapsed.
T push-up
Squat jump
Pull-up
Windshield wiper leg raise
Burpee
Live Alive.
DRILLit.
www.andrewvontz.com
www.drillit.tv
@vontz
20 June 2010
2010 CrossFit Games
http://games2010.crossfit.com/
Typed by thumb, sent via ESP. Follow me at: www.andrewvontz.com, www.drillit.tv, @vontz
19 June 2010
Saturday Suffering
Live Alive--it's fkn Saturday night after all.
DRILLit.
Typed by thumb, sent via ESP. Follow me at: www.andrewvontz.com, www.drillit.tv, @vontz
18 June 2010
THE FURY's KINGDOM COME
Believe it or not, what you're about to read isn't an entire workout--there were about three more 15-minute sets of other strength complexes included with this, but it's just too cruel, so here are the first few components of the WOD as spec'd by Fury.
How do you stack up? Drop a tweet to @vontz, an email to fasterbetterstronger at gmail dot com or rain comments into the space below.
Thy will be done, thy Kingdom Come y'all.
am: Ride 3hours
http://www.gmap-pedometer.com/?r=2541538
plus some extra miles getting to and from starting point.
pm: Gym (with Bert)
@2x 55# db
clean (pause)
f. squat (pause)
jerk (set down dumbbells)
one sequence ever 30sec for 5 min.
then
1 min all out
(then do it all again; no rest)
17 June 2010
FURY THROWDOWN DAY 4: GET SOME
Get some more, that is, with another WOD so Fury-ous, you'll feel like you've moved the earth off its axis by the time you're finished.
Here's what would have been the Fury's THIRD workout from yesterday, presented here as a muscular endurance metcon:
20-1:
pullups
buss driver @ oly bar+25#
dips
(41 min)
16 June 2010
TWO-A-DAYS THE FURY WAY
The Fury Way is 2-a-days every day. That's a bit much for most folks so we've generally stuck to one Fury WOD a day for the Fury throwdown this week. But we'll include this tasty double header, only because the Fury spec'd THREE workouts for this day, so if a mere mortal can hit two, God bless him/her.
As always, hit HQ here @ fasterbetterstronger at gmail dot com, drop us a tweet @vontz, or post to comments to let us know how you're stacking up against the man who once tore a suit of chainmail armor asunder--just by staring at it.
am: Run
6.5 miles + 5x 2 min hill sprints
1hour
noon: Ride
8x2.5 min hill intervals @ 1.5 min rec (while climbing)
15 June 2010
FURY THROWDOWN DAY 2: OH SHIT
Beat these times and an angel will cry, can you do it?
10-1
P1: f. squat @ 135#
P2: plank (feet elevated on Swiss Ball)
(switch)
1min all out situps
20 min
then
as many rounds possible in 15 min of:
1 clean + 2 jerks @ 135#
5 pullups @35# db
5 pullups strict
15 pushups
(8 rounds+1 clean + 2 jerks)
then
push up row @ 2x25# db
(while P1 works, P2 holds pushup position on top with dbs)
(9min)
14 June 2010
LET THE BLOOD POUR
This WOD marks the beginning of a week of all Fury, all the time workouts. Try to match his times--if you dare--then drop us a line @ fasterbetterstronger at gmail dot com and tell us about it.
FURY WOD 1:
Run
12 miles (the Fury's run had 2000 ft elevation gain, make due with what you've got)
1 hour 36min
www.andrewvontz.com
www.drillit.tv
@vontz
13 June 2010
Sunday Funday
5 x 3 min LT climb w/attack last 50 meters
1 x 6 min min LT climb w/attack last 50 meters
1:1 recovery ratio (same rec time as intrvl time)
Good times, great taste.
Live Alive.
DRILLit.
Typed by thumb, sent via ESP. Follow me at: www.andrewvontz.com, www.drillit.tv, @vontz
12 June 2010
Cool Program for Ams to Race with Pros
http://mobile.velonews.com/?c=all&a=2
Typed by thumb, sent via ESP. Follow me at: www.andrewvontz.com, www.drillit.tv, @vontz
11 June 2010
Quiet Before the Storm
Remember that without proper recovery you're just making yourself tired and tearing your body apart.
Live Alive.
DRILLit.
Typed by thumb, sent via ESP. Follow me at: www.andrewvontz.com, www.drillit.tv, @vontz























