YESS Training (LLC)

2011, End Of The World - 2012, & Adjusting Training To Life Part I

2012-01-19T11:53:00.022-05:00

Unlike 2011, 2012 will pack in a shit load of superior information on The YESS TRAINING Blog because the end of the world is this year. The History Channel said so, so it must be true. If we all survive, you might live to see our future training posts! Part 2 of this Blog write up will talk about why this site has been lacking updates. If you are interested, you will get to read about the recent hell that my family and I went through. You will also learn about how I trained through it all. Still training through it, but isn't that how winning is done? How you rise up during adversity? I hope you can take something from my experience, that it may help you in some way. With Training And Life.

All Of Our Fighters At The YESS TRAINING Barbell Club Are Training Through Adversity. I'm No Different.

I’m back to sharing my perspective on physical training that is tested, proven, practical, and works. The majority of it will center on strength, conditioning, and the overall preparation for fighters. That’s what I do. If you are a fighter then this is the place you want to be.

The best part of this is even if you are not a fighter, the information I will share is universal. Top notch, no fluff! No matter what sport you participate in (even if you are not competing). A baseball player or a weekend warrior can both take something from here and put it to good use. Sound training principles and ideas. Young or old, male or female. You’re a human being right? If you developed into the most physical human being you could be, then you would have to logically come to the conclusion that you would have a better shot at being a more physical fighter?. A more physical fighter is a better fighter. I’d take that to the bank. I hope you would do the same.

Skill aside, the most physical fighter WINS! Fighting really is survival of the fittest. Everybody should be the most physical person they can be. Fighter, athlete, or not, being the most physical fighter (person) has everything to do with Strength, Power, Flexibility, Mobility, Nutrition, and your body’s ability to attain Peak Aerobic/Anaerobic Condition. Heart Too. In my opinion, this should be the standard for everyone. Not just the most physical fighter, but the most physical YOU. Training and Living your Heart out. Within this mantra, there are no gimmicks. Within this mantra, you will not go wrong.

There Is A Reason Why He Can Keep Up With The Bigger Weight Classes. Check Out National Jiu-Jitsu Silver Medalist, Golden Gloves Boxing Champion, World Tournament Muay Thai Kick Boxing Champion, And Now MMA Fighter- 'Lil Bomb (Gerald Javier) Box Squatting More Than 3 X His Fight Weight For Reps. In Case You Are Wondering: 365 x 5 @ 120 IBS.

To kick off 2012 ( The Year Of The Dragon In Chinese Culture), I'm going to give you some insight on how to adjust your physical training (In The Gym) while dealing with Physical, Mental, and Emotional Stress (Outside The Gym). This is usually referred to as "LIFE". We are all going through it. The Good and the Bad. How do you manage your training while dealing with "Life"? The "Good" is easy. Most can do it. The "Bad"? That's where solid programming comes into play. Also, your character. Your Heart. Finding ways to make shit happen during the bad times is what defines you. Do you have Heart? Or, are you the throw your hands up in the air " Oh Shit, We Are Going To Die" Kinda guy? Are you going to find a way through your own personal Hell and fight back? More mental then you may think.

Physical stress outside the gym can come in many forms via sickness (Flu & Viruses), injury (Sprained Ankle, Broken Hand, Broken Nose), or a big increase in a short period of time within your skill training. Skill Training as in Sparring, Grappling, Mitt Work, Heavy Bag Work, Etc. We have all been there with this one. We all have to make the adjustment and get work in when we can. Sparring and skill training in some gyms is not consistent and not always available. When it is, you have to take advantage of it. Even at the cost of cutting back strength work. At the end of the day, you have to do what your coach tells you to do too.

Training around a physical injury is easy. Maybe not for the Ego because you cannot do what you want to do in the gym, but you can still train. What to do? Train around the injury, be creative and make exercise adjustments to accommodate the injury and train what is trainable. Do this until the injury is healed. Easy, right? Easy compared to training around Mental and Emotional Stress.

Although It Resulted In A Broken knuckle, This Is Easy.

Mental and Emotional Stress can be the most taxing on your body. A Death in the family, close friend in the hospital, and loss of a job can be a few examples that screw with how you physically feel. This is usually because of the psychological burden which leads to physically taxing your body (muscles). This happens to you even while sitting and thinking about what life is dealing you. It screws with your mind. Your body is actually gassed out before you even stepped your ass into the gym and moved a weight. Before you even hit the bag! When dealing with this type of stress - “Life”, physiologically your body is tense when at rest. You are literally in a state of breakdown. You are one big isometric contraction. You are also dealing with an increase of cortisol production being dumped into your system. Cortisol is a catabolic hormone that is the enemy of performance and muscle building. It breaks you down. It is naturally produced during bouts of hard training, and is also produced at an accelerated rate during mental and emotional stress. It wreaks havoc on your immune system and will directly affect your strength and stamina in a negative way. It slows up your body’s ability to recover from physical training. Keep in mind that Mental and Emotional Stress can manifest into physical stress. This shouldn’t give you a free pass to become a Metrosexual, but you should have somewhat of a strategy to make the proper training adjustment. Yes, I said Metrosexual. Look it up if you don’t know. It’s bad.

Obviously, we face circumstances that are out of our control. Things that will take us away from our training and the gym. Take for example, Family issues. In my life, family always comes first even over training. I would never want to be that selfish. I don’t think my family would let me get away with being the “All About Me Guy” anyway. Don’t be the selfish bastard! Take care of what you have to take care of.

On the other hand, what I have found in most cases though, that in “life”, no matter how bad, you find a way to make something happen. You find a way to prioritize the stuff outside the gym. All while still finding a way to train. If you want it bad enough. A lot of guys reading this want to be the next champion of the world, so this is where their character has to comes in. Their heart. Your character. Your Heart.

During hard times, it comes easy for most to throw up their hands and quit. To Use “Life” as an excuse to quit. To give up on a dream or something they have been working so hard for. Don’t quit. It can be habit forming. Not because I say so. It’s just a fact. If you quit, you might quit in the ring too. You might quit in other areas of life. So, if life is hitting below the belt, here is how you can manage your training and start fighting back. Consider this a battle strategy to do so. A battle strategy to get work in the gym and not throw in the towel. A way to keep fighting in life.

To start, you have to come to the realization that just getting work in the gym is enough. This is not the time to break records and up the conditioning. You might have been thinking, at this point, blowing off your training entirely. So, it’s time to except that getting some work in is better than getting no training at all.

Now that you are looking at your training differently during your own personal issues, make these programming adjustments with these “Training Variables”:

TRAINING INTENSITY: How Much Weight You Use. This is not the time to make a 20 pound jump on the Squat, but a time to still be in the fight with the amount of weights you have been lifting. I would start by dropping 10% off the bar. If you are Squatting 400, during this time, 360 pounds is still in the ball park. It’s not a knock out, but you hitting back and the Ref ‘ain’t stopping the fight. You are still being productive and have every chance of coming back to win it. This 10% may be a step or two back, but will catapult you a bunch of steps forward after the shit storm passes. Once you are feeling good again.

TRAINING VOLUME: How Much Work Is Done. Unlike the amount of weight you use, Training Volume has to do with how much work you do in the gym. Instead of five movements, you might have to kick it back to three. Instead of three exercises, you might have to perform the main lift and call it a day. It’s about prioritizing what is most important (main lift) to least important (last exercise). Choose how much to do according to how you physically feel. Simple as that. We do this all the time at the Barbell Club. Stay away from the bull shit concept that you have to do a bunch of exercises in order to progress and become stronger. Sure, 4-5 exercises is more ideal than 1, but probably not for your situation. You can actually become stronger if you only trained one movement. A main lift. Why it’s not ideal is that strength increases with only the main barbell lift will come at a slower pace over a longer period of time. 1 movement is just a less aggressive approach. That and among a few other things. It’s doable though. Don’t ever underestimate the importance of the Barbell Lifts (Squat, Deadlift, Bench Press, Overhead Press).

SETS: How Many Sets You Choose. Sets and Reps make up and add to Training Volume. When dealing with sets specifically, adding on extra sets when life is trying to kick you in the balls is once again, not the time. For the fighters at my gym, this is manipulated on a weekly basis. Sets and Reps. If they had hard sparring the night before and are set up for another bout of sparring tomorrow, I’m dropping the amount of sets performed and the amount of reps for that week. I’m adjusting the Training Volume. Sparring (fighting) is priority. As important as the training at the Barbell Club is, it’s still secondary. They are not power lifters, but fighters. If they can’t fight because I didn't make the proper training adjustment for them, then I am doing them a disservice. Don’t do yourself a disservice, make the adjustment. If you have been performing 5 sets, you might want to drop it down to three sets. Keep perspective. You are still performing the exercise and getting work in. All you did was cut back a bit.

REPS: How Many Total Reps Is Performed. Same as what was stated above for sets. Perform the reps you need to get in and no more. See how you feel and go from there. If you are going for max reps, don’t. If you performed the prescribed reps and felt you still had gas in the tank, walk away. This is what you want at this time.

MIND SET: Mental Focus. As much as the shit is hitting the fan in your life, discipline yourself to leave it outside the gym. You should be doing this anyway when times are good. There are many forms of mental preparation. If you are religious then pray. If you are spiritual then meditate. All I’m saying here is do whatever you have to do to “Will” yourself into the gym. Focus and see yourself doing what you have to do for that short period of time. You do not want your head in the clouds when your sparring partner is laying into you. You don’t want to be thinking anything other than lifting the weight you are lifting in the weight room. This is just another form of discipline. Practice it enough times and you will get it down. Even during the hard times.

Manny Pacquiao Prays Before Fights.

So Did The Rock. Everything In My World Comes Back To ROCKY.

I focused mainly on making adjustments in the weight room. This applies to conditioning and the boxing gym too. Conditioning days is no different. Like I stated above, now is not the time to up the amount of conditioning you have been performing. Not the time to break records. You should be thinking “Maintenance”, or cut it back a bit. How much? This is dependent upon where you are in your training. We are going to assume that you do not have a fight lined up in the near future. Now if this is the case, I see nothing wrong with kicking your conditioning back to 50%. If you run every day, drop it down to 2-3 times a week. If you are training in and around your anaerobic threshold, don’t. Keep it a bit under. If you are sprinting hard 3 days a week, you could still get the three days a week in, but cut back on the amount you perform with in those three days. Hope you are seeing how this works?!

Great fight coaches are well aware of making the adjustments for their fighters when they are going through tough times too. Instead of hard sparring, they may lighten it up a bit. Instead of sparring 6-8 rounds, they may kick it back to 3-4. Fight coaches are well aware of the importance in doing this. Their fighter is still getting ring time in to stay sharp, but not at the expense of putting them in a situation where they can get hurt, or burn out their fighter who is already mentally and physically drained.

This is not fluff! I experienced what Hell can really be like. I made a “Heaven” out of it though. I did this in the gym and in my life. I didn’t quit or give up. I practiced what I preached. Especially what is expected from our fighters. I put to use what I wrote above.

Last year’s recap hurts to even type:

- My Daughter (6 months old at the time) had a major physical setback. Hipdysplasia.org. Check it out. I talk about this in Part II.

- Both of my parents were in and out of the hospital with life threatening illnesses. Thank God Mom & Dad are good now. Life wouldn't be the same.

- My Mother In Law was in the hospital for weeks and is still receiving rehab as I write this. She is a great woman.

- I found myself on the emergency room floor 5 months ago and had a major surgery. I talk about this in Part II as well.

- My Son, who is only 4 years old, has been in and out of the hospital up until last week. Things are looking really good now. Very tough kid. He's a Rossi.

- My Brother In Law just came off the ventilator on Christmas Eve and is now gaining function back after contracting a life threatening disease called Guillainn – Barre Syndrome. Support his cause by checking this out: http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0001704/

Black Cloud? Bad Luck? Law Of Average? I don’t believe it. I didn’t care. I was too busy finding a way, trusting in GOD, and not using “Life” as an excuse. I trained through it all. Ask my wife. Ask the great people at the Barbell Club who I am around every day. Take those training variables and put them to good use. Find your way through and don’t use “Life” as an excuse.

In 2011, End Of The World -2012, & Adjusting Training To Life Part II, I will give you some insight of my post training surgery with video. I will also talk about me and my 6 month old daughter’s time in the hospital.

Sacrifice For Reward Is YESS TRAINING,

Joe Rossi

Enter The Interview: Joe Rossi & The YESS Training Barbell Club

2011-08-25T00:25:00.003-04:00

I never want to post Bull Shit on this website. We are not selling "Shake Weights" and our Barbell Club is a Private Gym. I have a love and passion for Strength & Conditioning. In case you didn't hear, that love and passion is expressed through preparing fighters. Do you know what I prepare these fighters for??? You got it... To Fight!!!! Boxing, MMA, Wrestling, etc. With that being said, Here's what Rob Pilger had to say about the "Interview" I just did for his Informative, Kick-Ass website at http://boxingperformance.com/:

"New Q/A with my boy Joe Rossi on http://www.boxingperformance.com/welcome-to-boxingperformance.com.html. Joe trains fighters in the real world, he's not an asshole hiding behind a key board trying to portray an expert. I met him at a De Franco seminar back in 06 I believe. He knows his shit, his results with his growing stable of fighters reflect his knowledge, passion, and integrity, along with this Q/A.

Joe is a REAL world strength/conditioning coach and in this awesome q/a, you'll basically learn his strength/conditioning blueprint he uses with his fighters. This isn't methodology theory, this is what works well for Joe and his fighters that WIN, in the real world. Enjoy!"

The "Shake Weight". In Case You Didn't Know.

You can check out the interview I did that is now posted here: http://p8.hostingprod.com/@yesstraining.com/Interview.html

I highly recommend you check it out. It barely touches the surface on who, what, where, when, why, and how, but I hope some one (some where) gets something out of it. Maybe a kid, like I once was, that needed a little something. To get him or her going in the right direction.

Much Appreciated,

Joe Rossi

The YESS Training Barbell Club (LLC) Video

2011-05-21T06:53:00.001-04:00

It's been a while. Trust me, it's worth it. I just had major surgery. Feeling good. No better way to utilise your time other than making long awaited updates!!! Want to know what we have been up to? Sacrifice For Reward Is YESS Training. Check out the video below:

www.YESSTraining.com

Always More To Come! Stay Tuned...

Teaching The Sledge Hammer II

2010-09-14T05:51:00.008-04:00

Teaching The Sledge Hammer Part II, A Question & Answer From London, And A Three Legged Dog Named "Duke".
Look Close. We Use It 'Til We Bleed.

Watch This Video On The Sledge Hammer:

Skinny Joe. Health Coming Back Since Video.

Question:

Joe,

I saw the video clip about the sledge hammer technique.
I am a very active person and do a lot of exercise. My question is how heavy should the weight be for a beginner? What would be your advice about sets and reps to start with?
I don't know anyone to ask these questions here in London.

Gerard

Answer:

Gerard,

I have seen sledge hammers sold and used in 8 pounds, 10 pounds, 12 pounds, 16 pounds, and have come across many custom made sledge hammers that weighed up to 25 pounds. The custom made ones usually would have a welded pipe for a handle that could withstand the weight being used. The most practical weight to train with and the hammer we use at the YESS Training Barbell Club is an 8 pound hammer. I'm going to give a quick story and then make some pretty good points here so listen up!

From the age of 16-20 years old, I worked for my Uncle who owned a business in the worst section of Patterson New Jersey. His warehouse was located on a block that housed the worst of the worst. On this street were shootings, crack-heads, car jackings, prostitutes, and muggers (I'm Dead Serious). If you are from Bergen County New Jersey, you know where and what I'm talking about. As a kid, this was a license to either crap your pants on a daily basis or carry a sledge hammer in hand for protection whenever walking out side on to the street. We also had a three legged attack dog named Duke who I have seen protect the warehouse better than any four legged dog, but that is another story.

My uncle's business, at the time, was installing hydraulic car lifts in automotive shops and car dealerships. Most of the time we would have to break up concrete and pour new cement footings for the support needed for the car lift that would lift up the cars. At that time, we did not own a jack hammer to break up the existing concrete, so we would use a good old fashion 8 pound sledge hammer.

Being a kid who was in shape, my job was to smash the concrete up with a sledge hammer day in and day out. My hands would bleed, concrete would hit me in the face, and my forearms at the end of the day would be demolished. I would wake up the next day and do it all over again if I wanted to get paid. My Uncle always took care of me. Paying for my high protien meals (even at that time I would eat five times a day) and for the work I would perform. Amazing what you are willing to do in life with a little motivation. My motivation was my first car (1970 Dodge Charger, The Dukes of Hazzard Car) and my future wife. My point to this whole story is that I remember, to this very day, saying that if I were to one day open a gym, sledge hammer work would be a cornerstone in my training program. Do you know what? It now is! Here is why:

"Big Sexy's" Hand From The Sledge Hammer

Sledge Hammer work is a full body conditioner. It makes a fighter and a traditional sport athlete a more physical person. It increases muscular endurance, strength endurance, and power endurance. One will be developed more than the other depending upon how fast you hit the tire, how many time you hit the tire, how heavy the hammer is, and how long you hit the tire. Your grip, wrist, and forearms are directly affected and develop tremendously while using a sledge hammer over time. The cardio-respiratory (heart and lungs) system gets its ass kicked and then develops stronger after having adapted to the work performed with the sledge hammer. It develops, in a superior way, hand speed, hand eye coordination, and punching power. It can be used as an active warm-up, thrown into a circuit for its metabolic affect, or used as a finisher at the end of a weight training day or conditioning day.

Now, with that being said, I don't want to come across as the "Sledge Hammer Guy", because I use many other ways to increase the strength and conditioning of a fighter/athlete. Plus, I am not a label kind of guy. Just one of the many tools I use out of my tool box!

How do I validate this type of training at the Barbell Club besides what I have mentioned above??? Let me leave you and everyone else reading with this:

If you pick up an 8 pound sledge hammer and swing it for time, hitting the tire and find you can only perform 5 minutes of straight work. At this point, you could only perform those 5 minutes because your fingers were cramping, hands blistering, forearms burning, legs and low-back shot, and shoulders done. Then, within a few weeks/months (does it really matter how long it takes you? What matters is that you are doing work), you work your ass off and can now perform 10 minutes of straight work. You have now doubled your conditioning and everything mentioned above. Your body can do more. That's the point of training. To improve upon what you have done previously. Little by little, over time. My last point, and this is the best one yet!:

If you take two equally skilled fighters (this is fantasy here, but hope you get my point) and one fighter can beast on the hammer for 36 minutes of straight work, and the other only 15 minutes, I would put my money on the monster who can do the 36. Why? Simple. He can endure more!

Amateur Boxer "Big Mike" Performing Sledge Work.

Sledge Hammer Training:

At the end of an upper or lower body weight training day, perform Sledge Hammer Tire Hits for time. If you can only go for 2 minutes your first week, shoot for three minutes the following week. Start with 8-10 hits per side. You can also perform tire hits for rounds in either 2 minute, 3 minute, or five minute rounds. Shoot for a short term goal of 3 rounds and the following training day, try and break a record. A little more every week adds up.

Check this video out:

A Side Note:

Certain things in training are not going anywhere. Barbells and Dumbbells is one of them. Hitting heavy things against heavy things is another. Roberto Duran use to train and prepare for fights lifting the ends of small cars and hitting scrap metal with a sledge hammer at junk yards. Didn't we see that in a movie once?

Another Side Note:

My First Car. Well, Sort Of

Happy Hitting,

Joe Rossi

2009 Diamond Gloves Champion & Lake Placid, NY

2010-04-02T12:30:00.003-04:00

Like the saying goes-"Better Late then Never"! I have been a bit behind on the YESS Training Blog updates, but for some really incredible reasons (Trust Me). Kevin Hernandez is one of them.

Not too long ago, I spoke about Kevin in a previous Blog Post. He was the kid who would text message me at 1:00 am on a Friday night because he had nutritional questions. The reason why I wrote about that was to convey that winning starts with the person you are. How passionate you are, how much desire you have to be the best athlete you can be, and your willingness to do what ever it takes.

I get it from all angles. People and athletes telling me that they want to achieve a certain something or they want to be the best at something. Most do not achieve what they set out to do and there are reasons for that.

Over the years, time and experience has taught me to spot the ones who are gonna get the job done and actually finish what they started. These individuals are:

1) Passionate
2) Have undying desire
3) Disciplined
4) Consistent
5) Willing to do what ever it takes

Notice I did not mention in that list of five- how strong you are, how powerful you are, how flexible you are, and how much God given skill you have. Don't get me wrong, These are very important physical attributes (It's what I develop for athletes. It's how I make a living), but accomplishing what you set out to do starts from the inside out, not the outside in.

Like another saying goes-"If you want what others don't have, then you have to be willing to do what others don't do"! Notice the word 'Willing'. Will and Desire go hand in hand.

When an athlete like Kevin lives at the gym (Passion), wants to be the best he can be so much so, he contacts me on a Friday night/Saturday morning about nutrition while other kids are out partying (Desire), does not neglect the training he needs to perform on his own time (Discipline), never misses a training session (Consistency), and does whatever his coaches ask him to do (Willing To Do Whatever It Takes), it breeds the results that he is achieving because he is willing to do what others don't. Check out Kevin Hernandez's last two fights below.

The first video is Kevin winning the 2009 Diamond Gloves Championship:

This second video is Kevin winning in February of 2010 where he will now fight in Lake Placid, New York. He will represent his weight class on a Grand Stage in the Junior Olympic Division:

A Side Note:

On the night of the 2009 Diamond Gloves Championship fight, Kevin was sick with a very bad cold. We were blowing his nose before the fight and in between rounds.

Another Side Note:

Our next two blog updates will be on Gerald "Lil'Bomb" Javier's MMA Debut & Some Big News on the YESS Training Gym!

Joe Rossi

4 Quick Tips For Young Fighters

2010-02-18T22:18:00.004-05:00

Here are four quick weight room tips for young fighters. Just random thoughts to pass along that will bring you closer to where you should be. If you are a young up and coming Boxer, Wrestler, Kick Boxer, or any athlete, then read this. A lot of times, it's the little things that help contribute to the bigger picture!

Looks Always Follows Performance. Not The Other Way Around.

Don't Be A Bunch Of "Mirror Athletes". It's not how you look, it's what you do. Training hard in the gym for performance gains in the ring is what should matter to a fighter. When you focus on physical appearance and how good you look in the mirror, this does not equate to better performance. It's usually a distraction from what you really should be focusing on. What does equate to better "In The Ring Performance" is practicing your sport (Practice Makes Perfect!), becoming stronger, explosive, flexible, forming healthier eating habits, and putting more effort toward being more disciplined in the weight room. When you do this, it will improve your physical appearance, but you will have also improved your athleticism and physicality. Remember, Weight Training for a young fighter (or any athlete) is preparation (GPP) for your sport. Put the discipline and time in the gym & less mirror time and watch your "In The Ring Performance" and muscular looks improve. Isn't that what it's all about? If not, then become a model.

(Insert Male Model Pic Here)

Post A Male Model Pic To Make A Point? One Can Only Go So Far.

All sports should focus on a year-round strength & conditioning plan. This is still not the case in a lot of weight rooms across the country. Why is the strongest kid in school always the football player? Maybe because football is just awesome, but that is another story... Actually, football is one sport that keeps a kid in the weight room more times than not.You shouldn't be any different. If you fight (Lets Say) you are a high school kid that decided to take up boxing instead of football, get your ass in the weight room and train! You will be amazed what more strength, flexibility, and speed will do for your fight game!!! If you are not the most physical in your weight class, then work toward it. Strength makes everything else better. Especially when you hit harder.

All Show & Even More Go

Com'On... If you are in the weight room, you know you are Benching, or at least-you want to! Despite bull-shit belief, fighters CAN Barbell Bench Press. As long as your shoulders are presently on the healthy side. Do your shoulders a favor, regardless and save 'em by "Popping Your Chest Up" and pinching your shoulder blades together and down. This simple, and yet most effective way to keep the shoulders strong and healthy will also make you a lot stronger while benching too. Try it!!!

Chest Up, Shoulder Blade Pinched, & Arch.

Nothing mind blowing here, just common sense. Be smart in the weight room and take it serious no matter what type of athlete you are. As a fighter (young or old), you have to always realise that your training should be built around your performance, and not how "Jersey Shore" you look. Trust me. I seriously live at the "Jersey Shore", so I should know...
Joe R.

The Barbell Complex

2009-12-31T19:00:00.015-05:00

Like the 'Snuggie Blanket' of 2009 (Come on, you know you got one as a gift this past year!), the Barbell Complex is becoming the new craze for fighters looking to take their conditioning to a whole other level. The Barbell Complex is really nothing new, but I do believe athletes and coaches are rediscovering this type of training because of the positive results it yields. That's why we use 'em. They DO NOT take the place of heavy weights and the traditional Barbell Movements though. It has more to do with what and why you use them. That's where you can go wrong with this. I have been using complexes for years as finishers for our fighters. We have used Dumbbells, Kettlebells, Sandbags, Heavybags, even Bricks, but I have to say that I love the Barbell. The Barbell is my favorite.
In this video you are about to see is a quick intro about how you don't need a Barbell to perform Complex Training followed by Lil'Bomb performing a Barbell Complex with half his body weight. We use this as a full body conditioner. A complex meets the metabolic demands of fighting. For our fighters we have seen huge improvements with increased hand speed, besides the increased work capacity within strength and power endurance.

In Lil' Bomb's fight last month, he completely destroyed his opponent in a second round TKO. Besides other Barbell Strength Training we have done, We both believe that the complexes he was performing leading up to the fight, put his hand speed and power over the top. We will be posting that video A.S.A.P. Until then, enjoy the 'Snuggie' video:

A Side Note:

In case you are wondering, I did receive a 'Snuggie Blanket' for Christmas. Whether I use it or not is between me and the blanket...

Joe Rossi

Motivation for 2010 - Start With Your Mind

2009-12-31T19:00:00.012-05:00

"If you think you are beaten, you are,

If you think you dare not, you don't

If you like to win, but you think you can't,

It is almost certain you won't.

If you think you'll lose, you're lost

For out of the world we find,

Success begins with a fellow's will

It's all in the state of mind.

Life's battles don't always go

To the stronger or faster man,

But soon or late the man who wins

Is the man WHO THINKS HE CAN!!!"

Your reality is what you make it. This starts with the thoughts you think, the words you say, and most importantly, the actions you do! I'm not preaching here, just sharing some thoughts on what I have noticed from those who win and those who don't. Accomplishing your goals in the gym, and in your life begins with what you believe to be true. So I ask you what do you believe? This is what I ask every athlete who walks in to train with me. Do you really believe that you will one day be great in your respective sport? Yes? Great, keep believing in that and you will. No? Here is a trick that has worked with many: Tell yourself a lie enough times and it becomes a reality. Why is it a lie? Well, at first you don't believe in what you are telling yourself to be true. In the beginning it's all bullshit to you. As you keep telling yourself what you want to be, even though you do not believe it to be true, eventually it becomes a reality. It has to. If not, well then you did not want it bad enough. It's all about what you make your reality to be, it's all about the state of your mind! Winning and losing in sport has more to do with what you believe to be true than how strong and fast you are. If you want it bad enough, you will make it a reality. Now That's No Lie!!!

Happy New Year Everyone,

Joe Rossi

Prowler Fight Prep

2009-09-14T20:45:00.002-04:00

The only way to become a better fighter is to fight. With that being said, I believe this is one of the superior ways to condition a fighter who is nearing their fight day.
This video was taken on the very first day we had ever trained in this fashion. What you see here is a group of Gladiator athletes really not knowing what to expect. They are familiar with the prowler, but not like this. The only "Active Rest" they get is bouts of pad work between prowler sprints. Although this was completely off the cuff, I suggest you give this a shot in your training and you will see, in a short period of time, how effective and devastating this type of training is. Since this video, we have had some amazing results from training this way.
I will take credit for using the prowler in this manner, but I would like to thank EliteFTS.com for a well built Prowler. These Prowlers are built for punishment. Kind of like our fighters!

Sacrifice For Reward: Gerald & Kevin

2009-09-14T20:00:00.001-04:00

On behalf of YESS Training, I am proud to announce some very big accomplishments that have been made by two of our Gladiator Athletes- Gerald Javier and Kevin Hernandez :

Gerald With The Bling

Gerald won the Gold and Silver Medal for his weight class in the famous Brazilian Jiu-Jitsu tournament known as the 2009 Grapplers Quest for GI/No-GI competition. All of his bouts were performed in succession, meaning after you win, you go and fight again (sometimes with no rest). I call Gerald the real "Karate Kid" as he is a Golden Gloves Boxing Champion, holds a winning Muay-Thai record, and now has his sights set on getting in the cage for his first Mixed Martial Arts (MMA) fight.

Gerald is a well conditioned Gladiator Athlete and it has been an honor to train him. Between the time he puts in on his own and the brutality that I provide for him, he will continue to get stronger, more powerful, and better conditioned as the training progresses. Check out Gerald "Getting To It" in competition below:

A few weeks ago, Kevin Hernandez won the Long Island Amateur Boxing Championships at the age of 15. He is a dedicated hard worker who eats and sleeps the sport of boxing. He will only improve and you will be hearing a lot more about Kevin in the future. When a 15 year old kid text messages you on a Friday night at 1:00 A.M about training and nutrition, you know he has something to prove.

Kevin Hernandez With The Belt

Check out one of Kevin's fights below:

A Side Note:

This has been one of the busiest summers of my life. I have been working toward the "Grand Opening" of the YESS Training Gym, preparing our athletes for their respected sports and the up and coming season, traveling all over the East Coast to be at our guys fights, helping some of our own who have been suffering from tragedy in their lives (while trying to keep them focused and not give up), and preparing for the birth of our second child. A lot has been put into perspective for me in a short amount of time.

I write about this because it all means so much to me. I'm not trying to preach here, or spread a bunch of fluff. For starters, I take full responsibility for those I train and if they win then I win, and if they fail, I fail. I'm not separate from them. I'm not doing this just for a pay check. I don't know how to not become personally invested with those around me. Both in and outside of training.

Yes, I give a shit about who I train. I care about their progress as an athlete, and as a human being. I'm not another jerk-off trainer and I want nothing to do with jerk-off trainers. Even if they are rich and famous. Keep your fame and keep your money. Both hold no value to me. Their ego will always blind them from seeing truth in all things. I find truth in other things, things and Ideals that appear to be fleeting these days.

I value Heart, Passion, Love, Loyalty, Friendship, Brotherhood, Self Sacrifice, Doing the Impossible, Rising Up after Falling Down, Good Human Beings with Good Values, Those Who Would Give You the Shirt Off Their Back, Those Who Believe, Those Who Can Be Happy For You and Not Envious or Jealous Of You, those Who Never Give Up, and those who take no pride in tearing you down!

If you find yourself surrounded by people who don't give a shit, ego driven, selfish, and jealous, GET AWAY FROM THEM! They are like a disease, a disease that will spread to you. They will infect you and hold you back, even hurt you in the long run.

My sister said something to me not too long ago, something that has been burnt deep into my mind that holds so much wisdom and truth. She said that jealousy is a form of hatred. Being jealous of someone is the next best thing to hating them. If you are around those who are jealous of you, you are around those who are close to hating you. She is a bit younger then me, but these words of wisdom were spoken beyond what I could of ever put together. Why am I writing this? To help and share. How can an athlete benefit from this? Keep reading.

Behind every great champion you will usually find a good foundation of people supporting them. A good wife, parents, family members, friends, training partners, coaches, or trainers. They will help raise you up if you have been kicked down, tell you the truth even if you don't want to hear it, and die for you if they had to. These are the people you want to surround yourself with if you want to succeed in the gym, sports, or in life. These are the people you want by your side in battle. You don't need a lot of these people. Quantity is not what matters here. Like a good buddy of mine said: "I would rather have one or two people around me who I trust with my life and are of quality, then a lot of people claiming to be my friends, but really don't give a shit about me." How can you apply this to your life? How could this make you better in the gym, as an athlete on the playing field, and as a person? Build your foundation. Surround yourself with quality. It's there, trust me. You just have to look for it. This will help you in ways I can not explain. It's all about becoming better.

To summarize the Immortal Bruce Lee: "Take and Use what is Useful and Discard What Is Useless".

Another Side Note:

With over 100,000 training web-sites that use Bruce Lee quotes to hammer home points, make my blog 100,001. I have logged over a million hours watching his films growing up as a kid. This man Bleeds Passion and that is why I too will continue to quote him. Ohh, and in case you haven't noticed, we are now on FaceBook under Rossi's Gym. Check us out.

L.E.F.T. Finisher

2009-07-31T23:37:00.003-04:00

In this month's video, you will see us perform the standardized L.E.F.T. Test which stands for Lower Extremity Functional Test. Who would of thought this could be adapted into a Gladiator's training as an anaerobic finisher for fight athletes preparing for war. In case you are wondering, everyone in this video who had an upcoming fight either in Muay Thai, Boxing, or Grappling won!!
You want to know the secret? The drills do not matter as much as the time you perform them for, the effort you put into them, and the ability to improve on them from week to week. Raise the bar in your training and set no limits. This is how we do it. Check it out:

Did you ever train so hard that you lost your clothes along the way? This is a phenomena that happens when you train with us. I couldn't make this up if I tried!

More to come...

Tire Patch Training Part 3: Ghetto Hip Flexor Stretch

2009-06-30T23:45:00.002-04:00

You may find yourself in another training dilemma, (once again) not having access to everything you need to get the job done in your training.
Take flexibility for example. You and your training partners' Hip-Flexors are so knotted up that you need the nearest stretch table for relief. Unfortunately, your gym is cheaper than McDonald's .99 cent menu. There is no stretch table in sight other than a Physical Therapy office down the road. What should you do?
What a "Tire Patch" is to a tire (which is a quick fix to get you going again), all you need is something to get the job done for your training.

Check Out this two part video series which gives you another inside look with our Gladiator Athletes and how we perform the "Ghetto Version" of the partner Hip Flexor Stretch.

Video 1 gives a quick demo of what the stretch is, how we improvise, and how to do it. Video 2 demonstrates two athletes learning this stretch for the first time. Hey, It's not a stretch table and it certainly isn't a massage table (No massage tables for Sal..!), but the way we use these mats gets the job done.

For an in-depth write up on these videos, including the importance of stretching the Hip Flexors, go to BoxingPerformance.com.

Part 1:

Part 2:

2009 NJ Golden Gloves Champion "Jade"

2009-04-30T22:51:00.003-04:00

152 lb. N.J. Golden Gloves Champion

These past couple of months have been a killer. It's that time of year where a large portion of our athletes go off to test their skills.Was all that "Sacrifice For Reward" and "Putting The Hustle Behind The Muscle" just a bunch of catch phrases for the business, or do they really mean something? Part of my job is to prove to my athletes every day that it is not. They know that it isn't all hype, as we transform doubters into true believers. A true belief that self sacrifice in the gym pays off and there truly is a reward and feeling of accomplishment when the season starts and the fight nears.

I can go on and on and take you through the list of athletes who I train and show off the text messages that I receive from them about how they improved from training with us, but I would rather keep those for me.

What I do want to share with everyone is someone who I am proud of beyond belief. He is a 19 year old kid who has only been boxing for about seven months. He has an amazing fight coach, a good group of friends for support, and of course an unbelievable performance trainer (wink,wink).

These are only some of the ingredients that make up this athlete's success, as his ability to win or lose is truly up to him. He is the one that has to get in the ring (alone) and stands toe to toe with someone who, if given the opportunity, would rip his head off. Not his boxing coach, not his friends, and not me! This kid chooses to win. This is the choice he has made. If your not a fight fan, you may not realize that this is one of the greatest accomplishments that a boxer at this level can achieve.

Take a look at Jade winning the New Jersey Golden Gloves Semi-Finals and Finals in these videos below:

A Great Boxing Coach

A Great Group Of Support And Yes, All These Guys Fight

A Side Note:

Remember I said that I believe you can "Will On" anything in life? Jade did. He won most of his fights with a busted hand! No excuses. More to come so keep checking back.

Teaching The Sledge Hammer

2009-04-30T22:51:00.002-04:00

Here is an inside look on how we teach our fighters how to execute this particular sledge hammer hit variation. The Sledge Hammer is one of the many tools that we use to increase grip strength, power production, quick hands, and blast the appropriate energy system conductive to Boxing, MMA, and similar gladiator sports. If you're wondering, getting your "Chops" busted comes with the territory! Check this video out below:

A Side Note:

If you break up concrete for a living like I once did, then I would leave the sledge hits out of the training!

Questions & Answers: 3-30-09 (Foot & Ankle)

2009-03-30T21:00:00.017-04:00

Question:
First I'd like to thank you for taking the time to read my question. I play college basketball and my leg strength is really sub par. I am very flat footed, I have no arch at all. I know that squatting would help me be more explosive and stronger. Any advice you could give me would be great.
M.C.

Answer:

M.C., no problem. I'm not exactly sure if there was a direct question in there, but I will give you some of my thoughts on strength, squatting for athletes, and flat feet. Although It might take some time to answer questions that are submitted to me through this blog (I am, in fact, in the trenches training athletes. Sometimes seven days per week while traveling to support my fighters at their fights and preparing to open up our facility next year), I would not do it if I did not enjoy helping others with their own training. The fact that I can have a positive influence on someone else's training is what it is all about for me. It has been so from the very beginning. Enough with the B.S. and lets get on to your question.

Coming from a strength stand point, there is no doubt in my mind that a college basketball athlete needs to be strong and explosive. Every athlete needs to be strong and explosive to some degree. This is the ultimate goal and should be the big picture in your training. If you have weak legs then you are limiting your ability to be powerful (You can not be truly powerful if areas of your body are weak and underdeveloped).

Like someone who I admire very much once said: "You can't flex Bone!" I am using this quote to hammer home a point. Like a strong grip in relation to a strong upper body, strong feet have a direct relationship to a strong lower body. You need to build muscle and get stronger from the ground up. As a basketball athlete, your feet are the only direct link to the ground. If your feet are weak and are unable to properly support the rest of your body (flat feet and no arch is a good indicator for a weak foot and ankle complex) then you are holding yourself back from building the strength and explosiveness that you need as an athlete. Plus, I have found a direct correlation to weak flat feet and ankle sprains! Try getting stronger when you are injured. It's not happening. Basketball athletes and ankle sprains go together more than any top entree cooked up in Hell's Kitchen!

I'm Telling 'Ya That This Guy Was One Of My Little League Baseball Coaches

You need to build muscle and strength in the foot and ankle complex just like the hand and grip. When the grip is strong and stable, so is the wrist and forearms. When the feet are strong and stable, so are the ankles. Look at it as Injury Prevention 101.

This is a very situational topic as a lot of athletes will become stronger in their feet just from squatting properly all while making adequate strength gains within their training (Squatting ques such as Spreading The Floor and Pushing The Feet Out while have appropriate weight on your back can build the feet up as long as you can maintain those postures while doing so). If you have flat feet and collapsed arches, and experiencing shin and knee pain from overpronation of the foot and ankle, then it will take a bit more special attention then squatting ques like the ones I just mentioned.

In my opinion, Squatting and Deadlifting (With all of their variations) is the superior way to build strength and power. This can all be attained and manipulated through training the Max Effort Method (Maximal Strength) and the Dynamic Effort Method (Moving Submaximal Weight Fast). I respectfully think you must be full of shit if you are a performance coach or an athlete who disagrees! On that note, none of this can be trained optimally if you have a severe weak link such as flat feet or collapsed arches of the foot. Again, "You are only as strong as your weakest link". This may be where you need to take a few steps back in your training so you can take a bunch of steps forward.

Yeah, That's Him

Before I tell you what to do, I am going to explain some of the reasons why athletes and people in general have weak and flat feet. Again, this is in no specific order:

Genetics play a role in the way you are structurally built (put together). You just have to thank your parents for this one! Good or bad, genetics are in no way an excuse to fall back on because no body is created perfect. If you fall back on excuses then you are holding yourself back on reaching your full potential whether in life, the gym, or on the basketball court. If we fell back on excuses, then I believe nobody would be great in life. What is great about the weaknesses of our bodies and our lives is that we can work on them and build them up and make them our greatest strengths. Like I tell all of my athletes, "All you have to give yourselves is time, 100% effort, and consistency. It is then when you see things come together and develop."

Not enough time walking around barefoot. There are strength coaches who believe their athletes should train barefoot all the time! Although I have mixed feelings about this (what if you have no feet or what if you are training in a complete shit hole for a place and you wouldn't use some one else's feet to train barefoot with) as barefoot training may be too much when done all the time and safety can be an issue in the weight room with certain training regiments, walking around your house barefoot is the first step. What does this mean? Clean your dirty floors, take off the socks,flip flops, and shoes and walk around. It may be the next best thing to being naked if your are not use to having anything on your feet. It also is the first step in building strength, balance, and stability of the foot and ankles.

Wearing the wrong footwear. Throw away the Man Heels! In the case for female athletes, high-heels aren't helping you either. Guys, it really isn't cool to be wearing sneakers or shoes with a three inch lift in the back. It's not productive for performance because it screws with your posture, desensitizes your feet, and has you walking around like a runway model. A great solution for shoes to train with would be Converse's Chuck Taylors for weight room training or you can go with the high bread route and train with Adidas Sambas. Adidas Sambas are great for weight room training and give good enough support for speed and agility training. These two training shoe choices will not only put the masculinity back into your training, but will provide appropriate foot and ankle support and also help in winning the fight against the desensitisation of athletes feet.

Athletes, Just Say No!
Men, It's Just Not Good For Posture

Overlooking the importance of foot strength for over all injury prevention and lower body health is a big mistake. I believe it is well established in the training community and athletic sports world on the importance of a strong grip and grip training. The same should go for the foot as they are structurally similar. You obviously are not going to be swinging from the trees with your feet like monkeys and won't be deadlifting weight off the floor with your feet, but you need to train the feet directly at times. Collapsed arches and severe ankle sprains should be considered one of those times to start training them! This leads me into the last and maybe most important reason because it will pertain to most athletes regarding the foot and ankle.

Not enough unilateral training with a full range of motion is a huge reason athletes suffer injury at the foot and ankle (besides the knee, groin, and hip). Single leg squats, step ups, lunges, and deadlifts not only build leg strength, but they challenge an athletes balance, mobility, and creates the ultimate enviorment for stability in the ankle and foot to be enhanced. I can spot weak ankles and feet as soon as an athlete attempts to perform unilateral training. Especially if it's for the very first first time. I can't count how many times I see an athlete with weak feet and ankles not be able to hold their balance while performing body weight single leg squats. How funny is it though that over time, balance issues go away when they become stronger in their unilateral training. It's not a coincidence! Stronger feet and ankles equal better balance. It's that simple. Although this may not be the end all be all for correcting flat feet and weak ankles for everybody, it has been a huge help with enabling an athlete to become stronger in the foot complex while still squatting (it's still a form of squatting even though it's with one leg) for increased leg strength. Check this video out below:

This is a Single Leg Squat progression that we have our athletes perform with no shoes for an improved arch of the foot. The only way this will work is if you force the foot that is in contact with the floor to arch ("Crunch Your Toes" is the que) the entire time while performing the Single Leg Squat. You have to maintain the arch so grip the hell out of the floor. It will make the bottom of your feet burn like nothing else because you are training the muscles of the foot. Those muscle are weak and inhibited. This is why you need to train them. Stick with your own body weight to start. Shoot for 4 sets of 8-12 reps with no weight. If you can perform the full 4 sets of 12 reps without loosing your arch and balance, then add some weight. I would make this the first exercise for leg day. Isolate to integrate is what you are doing here. Train the hell out of this movement until you can get stronger in your feet and ankles to integrate this back into Squatting and Deadlifting. Again, you are taking a step back in your training to correct a weak link so you can become injury reduced, stronger, and more powerful in the future. Kiss B.S. ankle sprains good bye. As you are able to maintain a forced arch of the foot, add in some foam so the foot can grip for increased foot strength. The foam will challenge the foot and ankle to a greater degree. This is the next step from the floor. This is one of our "Go To" movements for our athletes with flat feet and weak ankles. Keep in mind the progression here: Body weight for 4 sets of 12 controlled reps to adding weights for 4 sets of 12 controlled reps. When adding in the foam, do the same. Body weight for 4 sets of 12 controlled reps followed by adding in weight. We only perform the stuff that works!

If It Moves, Then It Can Be Trained,

Joe Rossi

A Side Note:

If you can add up the amount of years that you have been walking around with flat and weak feet (or any posture due to weakness), you will then realize how long it will take you to truly correct this problem. I am not going to B.S. you into thinking if you do A,B, and C then you will be completely restored and cured. As athletes, we all have our weak links that develop over time and some we are just born with. It takes a conscious decision to always attack weak areas in your training even if it means performing the shit we do not like to do. The greater good is feeling and performing better. If you think this is a bunch of fluff then don't do it. If you think there is some truth to what I am saying then give it a try. It will only make you better.

Questions & Answers: 1-19-09

2009-01-19T14:07:00.004-05:00

Question:

I have been lifting weights for a long time and recently my wrists just started hurting. I have been doing more weight on my bench press and was wondering if this may be increasing the tension on my wrists. The thing is I don't really feel pain when I am benching, it is more when I am doing barbell curls. I was wondering if adding wrist curls into my workout would benefit me in any way. If you have any suggestions I would greatly appreciate it. I don't wanna have to take time off. Thanks in advance.

Brian G.

Wrist and Forearm Inspiration

Answer:

Brian,
Send in some video of you Benching and performing Barbell Curls so I can actually see what is going on. Seeing you in action can tell me a lot. Make sure you angle the camera so we can see what the upper body and wrists are doing. Until then, I will take a swing at what could be going on just from my own personal experiences.
Remember that increased weight on any given lift is more load and stress placed on the body. It's only a good thing if the body is ready for it. It doesn't matter if it is a Bench Press or a Barbell Curl. It has been in my experience that pain can stem from these four things in no specific order:

1. Lack of Strength
2. Poor Technique
3. Overuse
4. Poor Programming

Lack of Strength is simple. You may be using a load or a certain amount of weight that is too much for you. The weight is just too heavy even if you can lift it. If you have your training structured around a main lift like the Bench Press (if it is your main lift then it should be the first lift performed on that training day) by the time you get to the end of your workout, you are going to be a lot weaker so you may need to kick back on the amount of weight you use for the Barbell Curls. You can still make progress with the Curls at lighter loads and you shouldn't be going to failure on an accessory lift such as that. Remember, "Slow and Steady Wins the Race".

Poor Technique could be the reason why you are feeling pain. A lot of guys I come across never keep a 'neutral' or 'close to neutral' wrist when performing Bicep Curls or Tricep Extensions. While performing lifts like these, it is important to maintain the wrist's integrity so you can keep any type of compensation down to a minimum. Simply put, next time you try to perform Curls, keep your wrists straight and squeeze the hell out of the bar. If you can't, then the weight is too heavy or you may not be squeezing the bar enough. If the grip is loose, then tighten it up so the wrists remain tight and flexed. This will lead to less unwanted movement in the wrist joint which can possibly decrease any pain you may be feeling.

Overuse symptoms such as pain, inflammation, mental staleness during training, physically becoming weaker in lifts and degressing opposed to progressing in training, weakened immune system which can lead to increased colds. These are all symptoms of overuse or overtraining. You may need to Deload and take a day, few days, or even a week off of training. Give the wrists a break. This is important so the body can rest and recover. Recovery is a huge role in progress and production in your training. Listen to your body. Your wrists may be at the point that nothing will help them other then some recovery time, time off.

Poor Programming is the case most of the time. Even in my own training because the Ego can sometimes be your worst enemy. More often then not, we want to train how we want to train despite the fact that it may not be good for us. Where a lot of people fail with putting together a good training program is their inability to include movements and exercises that will address the weak areas of their body. "You are Only as Strong as your Weakest Link". How many times have you heard this? I can not stand to repeat this phrase, but it's important! If your wrists are not strong enough to perform certain lifts correctly, then you need to attack this weakness and make it a strength, otherwise it will spill over into other areas of your training and hold you back. "Isolate to Integrate". Train the shit out of the grip and wrists with various weighted timed holds, holding barbells, dumbbells, barbell plate weight. Work on your crushing grip with Captains of Crush hand grippers. Keep your wrists straight while you perform this type of training. Work on wrist flexion! Wrist flexion as in Dumbbell, Barbell, Cable Wrist Curls. Incorporate Fat Bars for added grip work. 99% of the time, I see people's wrists hyperextended during bench pressing and bicep curls. Bring balance to the wrist and work on flexing the hell out of them! Take a look at the video below:

These are Standing Dumbbell Wrist curls. 3 sets of max reps with a weight heavy enough to complete at least 20 or more reps total. This is a great hand/wrist/forearm strengthener for athletes who may be experiencing a weak grip. Many indicators for a lack of hand/wrist strength can be pin pointed in training when you are unable to maintain a stable wrist during bench pressing, overhead pressing, bicep curls, etc. This is also a great counter exercise for those experiencing soreness in the elbows due from too much wrist and forearm extension. Increasing your strength in this exercise will have a positive effect on bat/racket speed, ball control (gripping a baseball, football, and basketball), punching, and anything else you can think of that involves the hand and forearm musculature. Try it out and let me know what you think.

A Side Note:

Certain lifts just never seem to work, but that does not mean you have to give up. That's why EZ Curl Bars were invented. Switch to an EZ Curl Bar to keep the Barbell Curls in your training. The bend in the bar will change the angle of the wrists a bit which may solve any type of wrist/elbow dilemma. Either that or stick with Dumbbells.

Another Side Note:

Some times it is really as simple as "If It Hurts, Then Don't Do It!"

If it moves, then it can be trained!

Joe Rossi

The YESS GYM Part: I

2009-01-16T15:22:00.002-05:00

My e-mail address has recently been flooded with inquiries about our location, training program, and other training related questions. It's a great thing and I'm very happy. I hope this write-up answers some of your questions. YESS Training isn't going anywhere and I believe we have proven that we are here to help anyone who wants it. The word is starting to get out that we are a serious training gym dedicated toward training fighters and we gets results.

We have a couple of huge announcements about YESS Training, one of them being about our new training gym that will continue to cater to fighters/warriors and it will be open to the masses! It will be the next step in our forever growing pursuit to prepare gladiator athletes in a superior way. Until we unveil the rest of the details about our new gym, I wanted to talk about where a lot of our training has been taking place in the meantime. Bare with me for a minute while I share with you a few of the details. This is the honest truth.

Like many of the top training coaches who started their careers out of a storage closet, truck, studio, or basement, I started out of the Police Athletic League Boxing Gym and three other gyms. Out of these four places, I would have to personally pay money to each gym for every athlete that I would train, in return for the usage of their gym. This made it extremely difficult because I would have to work 3x as hard to establish a proper training environment (there is only so much I can control in a gym I do not own) and make enough money to financially grow to the next level (a fee to pay for every athlete that I train adds up to a lot of money lost, including travel expenses going from gym to gym). This created a stale mate scenario where I was over worked and underpaid. Although I couldn't move ahead I was still happy because I was doing what I loved to do (training fighters), but my goal of opening my Rocky Balboa Gym was still a ways off.

Notice the Chuck Taylors and Heavy Dumbbells?

There had to have been a better way. I did not want to partner up and open a gym with someone who did not truly share my vision (it's like being married to someone with money, but you don't love each other) and I was not going to sell out and work for a gym where I would make great money and benefits, but never live the dream I envisioned for myself (I would never truly be living the life I wanted). Not to mention that this was all happening at a time where I was getting married to a women I do love. Then it hit me and it hit me hard. I made the greatest decision of my life. Ready for this??

Kind Of Felt Like This

I completely moved 109 miles away, out of the area where I was building my reputation for training fighters. How is that one for ya! Surprised? This is like business suicide. I was well aware of this, but I said screw it. I know my shit enough that if you were to drop me off on an island with only tribes inhabiting it, I would have them training before I sought out shelter!

That Is Not Me In This Photo

I was now ready to work 4x as hard and make even less money. Do you think I am nuts? I am, but that's besides the point. I was going to do what ever it takes to get what I want. Even if it meant changing the rules of the game and taking a few steps backward.

They Would Be Squatting Though

When I moved into my current house, it wasn't about how big the master bedroom was, if it had granite counter tops for our kitchen, or if there were two bathrooms. It was about finding a detached garage that would become the YESS Training Gym, the best damn training gym in the area! It was about the fighters that were to eventually come and provide them with everything they needed in their training to be great. And it was about me not giving in to something I don't want.

Although I moved away almost four years ago, The YESS Training Garage Gym has officially been up and running for the last year or so. Past athletes who have the means to travel actually take the 109 mile drive to train with me (this speaks volumes about their character), while new athletes (new area) have joined up to gain the competitive edge over their competition! There is a new record board with a lot of records to be set (new gym, new board, new records-that's the way it is), but more importantly a place for personal challenges, personal growth.

Besides the fighters that I train, One of our athletes who is a high school sophomore baseball player is about to hit a 410 lb. Trap Bar Dead Lift for reps. We also have a high school junior female softball athlete training at the YESS Garage who is going to hit a 135 lb. Barbell Box Squat (parallel) for a 5 rep max. Not impressed? Mind you that both of these kids never trained in a weight room before prior to training with us. Still not impressed?? This has all been accomplished with a little over a year of serious training under both of these kids belts. All while taking completely off from their training during the baseball and softball season!!! Preparedness does not go away completely!

What's crazy about all this is that we have done so well in such a short time, that we are about to move out of the garage and into that Rocky Balboa Gym I mentioned. Funny how things happen when you go with your instincts.

Sacrifice For Reward

Not bad for a converted 500 Sq. Ft. detached garage off of my residence. It's now the best training gym for athletes in our area!!!! Wait to you see the new gym and what's to come. Trust Me. Just stay tuned for the YESS Gym Part: II.!.!

Questions & Answers: 12-31-08

2008-12-31T19:30:00.006-05:00

Question:

I noticed some of your 5x5 workouts. Can you tell me what your actual schedule is for that type of training?? I'm very interested in gaining size and strength.

Timebomb

Answer:

Timebomb,
In the training world, the 5x5 System has been around for a long time and is credited for producing gains both in muscular size and strength. It was popularized by old time Meat Heads, I mean Body Builders as far back as Reg Park.

Reg Park: 'Old Time Meat Head'

Most of our beginner athletes will start with the 5x5 system which is simply a set/rep scheme (5 sets of 5 reps). Take the WS4SB (West Side for Skinny Bastards) program for example. Instead of working up to a 1,3, or 5 rep max in the first exercise on a Max –Effort Day, (with an athlete who is not ready for that type of neurological demand placed upon their body because of a lack of weight training background), we will simply warm up to a weight that the athlete will use for 5 sets of 5 reps.
Simply put, warm up to a weight that you will only be able to handle for 5 sets of five reps. Your fourth and fifth sets should be the hardest of the sets and you should really have to grind it out on the final set.

This type of set and rep scheme is good to use for the first exercise for a beginner because there is a lot of volume with enough intensity to build muscle, as well as learning how to execute the proper lifts (Barbell Bench, Deadlift, Squat, etc.) which will eventually become their Max Effort lifts as they progress in the training program.

This leads me to another way that the 5x5 system can be used. Work up to a five rep Max in your first exercise. Again, working up to a five rep Max will only be good for beginners because the stronger you become in the weight room, you will need more warm-up sets than just four to complete your five rep max. This would be one way beginners can learn how to strain for one heavier set of five reps. Working up to a five rep max in the Barbell Bench Press within the 5x5 system will look like this:

Set 1: Barbell x 5
Set 2: 95x 5
Set 3: 135x 5
Set 4: 155x 5
Set 5: 185x 5

Once again, the stronger you become, the more warm- up sets you will need which will take you out of the 5x5 set and rep scheme for your first lift. This doesn’t mean you can not use it as an intermediate or advanced lifter. What was once useful becomes useless and eventually becomes useful again! See how that can go? I like to throw 5x5’s into a training program to get away from a 4 sets of 10 or 12 rep schemes. This would be done with supplemental or accessory exercises such as Dumbbell Presses, Dips, Dumbbell Rows, etc. This is done on occasion to switch things up from time to time. It’s a way to decrease the volume and increase the weight.

Like your favorite toilet seat, a good set and rep range will stand the test of time, but don't misuse it, or it will end up exactly what a toilet seat is meant for! To ( ), well, you can fill in the blank space!

Happy New Year from New Jersey!!!

Hate Mail: 11-30-08

2008-11-30T17:49:00.027-05:00

And the YESS Training Internet Hate Mail of the Month Award Goes To........ Surfin766@gmail.com for writing to us on November 3rd, 2008 at 1:38 A.M. WestCoast time.

Surfin766 writes:

You got to take that video down man, your embarrassing yourself. I'm about a third your size and I can do the same amount of work without dropping the weight or the sound effects. Hiding your face under the hat is a nice touch.

Here We Go....

Surfin766,
Thanks for deciding to flex your internet muscles our way. It is a true testament on how tough you must really be. Hiding behind a keyboard and writing to us about our videos at 1:38 A.M. all the way from California must really have been important to you. Yes, we did track your IP address down from the area you are e-mailing us from. This picture was attached to your profile. Nice fingers!

Surfin766 Displaying His Massive Finger Strength

Normally I would not give an e-mail like this the time of day, but from day one, I made a promise to never surgar coat my business and make it appear to be as something that it is not. This means that I have an obligation to give all of our readers and subscribers some entertainment on some of the things I deal with on a daily basis. Good and Bad. No cherry picking any one's viewpoint over here. I also want people to understand that YESS Training is a company that I created with the Big picture in mind. The picture that I am talking about has to do with helping every athlete that we come across Achieve in the gym, on the athletic playing field, and in life. My company trains quite a few athletes from almost every sport. Parents, Coaches, Kids, and Adults, put their trust in me so that I can provide them with the results that they are looking for. I'm actually a real person, training real athletes, and getting real results!

It's True!

When some negative individual writes in at 1:30 A.M. to tell me how it is, (when this individual has NO CLUE how it is), really doesn't bother me, because face to face they would know immediately where they would stand (stand not for long).

My company also trains and prepares gladiator athletes (Boxing,MMA,Wrestling) who would rip someones ear off if they were disrespected. Are you really saying that athletes like this picture below are training with someone who is embarrassing themselves? Choose your words wisely.

An Actual YESS Training Athlete

Let me make a few more points before I put this to rest. This blog is meant for anyone who is looking to better their training. It doesn't matter if you are a kid who has never trained with weights or if you are a high caliber athlete. This is not a place to have a pissing contest to see who is stronger. If you really think you are strong, prove it by getting under the bar at a powerlifting meet and compete against the strongest. Until then, we are only as strong as what we do in the gym and for others, not behind a keyboard at 1:30 A.M.

The same guys who are e-mailing me and bashing my company, are the same ones watching our videos, reading our updates, e-mailing us for training advice, and using the training ideas passed through here for themselves. Moral of the story, haters will hate. They will never give you credit. In the process of hating, they will take what they can get from you, and they will never say this kind of stuff to your face! It's hilarious. Cowards are funny.

A Side Note:

How does anyone know what size I am, how much I weigh, or how strong I am from the videos I post on YouTube? Sure, you might have an idea, but I'm actually 4 foot 2 inches and weigh around 125 pounds. No, this is not true!

What is true is that these videos simply give examples of training movements so that you can get a better understanding on how to perform them in your own training. In all honesty, there is only one video of me performing a weight I can only handle for five reps and this is not the most I have lifted in this manner. Only how much I was able to lift at that time.

I'm not a powerlifter, I don't weigh 300 pounds, I just practice what I preach. If you are stronger than me, awesome. If this gives you an idea on how a 'Some What' heavy dumbbell row should look like without crippling your spine, great. My point is that I am here to help anyone who wants it.Through this blog and the videos I post is 100% free! If you don't like it, don't let the door hit your ass on the way out. At the end of the day I make a living on getting athletes prepared for the demands of their sport. Some who come to me are weaker while others are strong. One thing they all have in common when they train with me is that they all get stronger!

Another Side Note:

Speaking of Powerlifting, last May my friend Joe and I were personally invited by Louie Simmons of WESTSIDE BARBELL to train with everyone on their Dynamic Leg Day. Before we arrived, I was suffering a massive migraine attack (I suffer from a clinical migraine condition that leaves me debilitated to say the least) and I had to man up as this was an opportunity of a life time. I downed a cup of coffee, threw on a belt that Louie lent me, and banged out 8 sets of 3 reps with 250 pounds of cambered bar weight with an additional 200 pounds of chains. This was 450 pounds of total weight that I had to box squat into 6 inches of foam which put me a bit below parallel (while the foam completely giving me NO momentum coming out of the hole). I don't hide behind a computer. Am I bragging? Not over at WESTSIDE BARBELL.

Hiding My Face Over At WESTSIDE BARELL

Seated Power Cleans: "Shrug and Rotate"

2008-10-31T23:49:00.000-04:00

Baseball Pitcher, Football Quarterback, Boxer, or a Professional Video Game Player, the Seated Power Clean with 5/8 chains will bring increased stability and balance into your shoulder complex.
Unlike it's Dumbbell counterpart, the Seated Power Clean with Chains is an advanced version of the Dumbbell Power Clean. Throw this exercise into your training after you have spent a sufficient amount of time increasing your strength with the Dumbbell version. Check this video out for more details and a demo on how to properly execute it:

Throw these into your training at the end of an upper body session or just supplement these into where you normally perform the Dumbbell version. 3-4 Sets of 10-12 reps should do the trick!

A Side Note:
If you are receiving this update through e-mail, head over to the YESS Training blog in order to view the video at www.yesstraining.blogspot.com

Enter The Interview: Joe DeFranco

2008-09-30T23:07:00.001-04:00

If there was anything YESS Training could capture and share, I would want it to be the heart and sole of training and what it could do for the individual. Maybe this video will set the tone for this interview.

Enter The Interview: Joe DeFranco of "DeFranco's Training"-

JR) Joe DeFranco,
Great to have you here. Thanks for stopping by and taking the time to answer some of our readers questions including a couple of my own. It’s much appreciated.

I’m going to start off by asking you what’s new at DeFranco’s as you always have something good about to explode!?
I heard your annual Strong Man Event was a huge success and raised money for a great cause!

JOE D) Yes, our Strongman Competition gets bigger and better each year. We always try and out-do ourselves and this year was no exception. We made this years competition a charity event for St. Jude Children’s Research Hospital. I was so proud to see how excited all of our athletes got when they heard this years event was a fundraiser for pediatric cancer; our professional athletes INSISTED on participating this year when they heard what the event was for…that really showed a ton of class on their part. The incredible enthusiasm and response that this event generated really motivated us to “step up our game” for next year. Instead of keeping it a private event – like I’ve done for the past five years – I’m thinking about opening the competition up to athletes all over the country – and world – for that matter. This would enable us to raise more money for whatever charity we decide. I would like to make next year’s competition a charity event for Multiple Sclerosis. My mom has been living with MS for over 15 years and I would love to dedicate next year’s event to her.

Besides our Strongman Competition, we are all eagerly awaiting the release of our documentary, “STRONG”. We are literally days away from the release. If you’re a coach, parent, athlete - or just someone who wants to be inspired – you HAVE to see this movie! It will be available on DVD at www.StrongMovie.com very soon – so keep checking that website!

Behind The Scenes Of "Strong"

JR) Last time we spoke, you said Stallone could pull an O.J. Simpson and I still would be his number one fan (There might be some truth to this).
We also spoke about your documentary, more importantly, Deon Anderson of the Dallas Cowboys. If I remember correctly, you said Deon was full of heart and intensity, especially when he trained. What type of influence did Deon have on your gym? Did he add to the already competitive atmosphere at DeFrancos? It had to have elevated the training experience for all the athletes in the gym.

Deon Anderson "Making His Way"

JOE D) Deon may have influenced myself, and every single athlete that trains at my gym, more than any other person that has walked through our doors…and when you think of all the great athletes and inspirational people that have come through our program, that’s saying A LOT! Although I can tell you a million great things about Deon, I will sum up Deon in 3 words – INTENSE, POSITIVE, and “GROUNDED”.

First of all, Deon is the most intense athlete I’ve ever come across. Unlike many athletes who yell and scream to draw attention to themselves, Deon isn’t trying to draw attention to himself; his intensity (which borders insanity) is mostly directed towards helping other athletes. Basically, if you’re in the gym when Deon is there, you will have the best workout of your life. Period. This is because when you see how hard he works – and how bad he wants you to succeed – you have no choice but to push your body past its limits. He has something special inside him that makes you not want to let him down. That’s a very special characteristic that not many athletes – or people – have. If I had to go to war tomorrow and I was only aloud to bring one person with me, I would bring Deon Anderson.

Although Deon is intense and he’s a badass dude, he is surprisingly the most positive person you will ever meet. I have now known Deon for two years and I have NEVER heard him complain about ANYTHING! In fact, the only time I’ve seen Deon get truly pissed in the gym is when someone said, “I can’t”, “That’s too heavy”, or “I’m too tired to finish”, etc. If you ever say anything negative in front of Deon, he will be IN YOUR FACE before you can finish your sentence!
Deon’s personality is so positive that you assume he has had everything handed to him in life and everything has come easy to him; yet, NOTHING COULD BE FURTHER FROM THE TRUTH! I can’t get into Deon’s entire life story now (you can learn more about his life in our documentary), but let’s just say that if anyone is entitled to complain, it’s Deon. Yet, instead of feeling sorry for himself and saying, “Why me” his whole life, Deon uses his struggles and hardships as motivators to work even harder! Here’s a great example of Deon’s positive personality; after becoming the starting fullback for the Dallas Cowboys last year, Deon tore his rotator cuff against the Bills and was out for the season. When I heard the news, I was devastated. It took me a day to gather myself and make the dreaded phone call to him to see how he was doing. When I called him to tell him how sorry I was, his response was “classic Deon” – he said, “Don’t feel bad for me. The good thing is that I now know I can play in this league. After shoulder surgery, my shoulder will be healthier than before and I will come back stronger and better next year. I’m already looking forward to training camp. Aight man, I gotta go hit the heavy bag with my good arm.” That story sums up Deon in a nutshell.

Deon "Sacrificing" With A 585Ib. Squat

Maybe THE best characteristic that Deon possesses is how “grounded” he is. Although he is a “larger than life” type of character, he treats everyone the same! Deon helps everyone out in the gym when he’s there. He always goes up to the younger, more-intimidated kids first and offers them motivation and small talk. Even when he was training for the NFL Combine, he attended some of our grade school and high school kids wrestling matches. I don’t think that Deon even realizes how much that means to kids, but it’s just who he is.

Obviously you can see whenever I start talking about Deon, I go on and on. But I truly think that there’s more to learn from hearing about a guy like him, compared to any training advice I can give you.

JR) Human beings like that are a dime a dozen. It transcends training. I think those who are reading this are starting to understand that there is more to athletic success than how "Strong" you are. Strength goes deeper than any muscle. Deon seems to be a testament of that. Here's a few questions from our readers:

1) Coach,
What are three things that an athlete needs in order to go from good to great either in the gym or in life?

Thanks Coach,
E.I.

JOE D) E.I.,
It’s always tough to sum up success in 3 words because there are so many factors involved in athletics and in life! Plus, everyone is different so I can’t speak for all people. But, I can give you 3 things that I know helped get me where I am today. (These 3 things do not include the support I’ve gotten from my parents and family. I have been truly blessed to have a very close family, but I’m aware not everyone is as lucky as I am in this department.) Anyway, three characteristics that I feel are essential in order to be successful are PASSION, PERSEVERANCE, and CONSISTENCY.

If you want to be successful at anything, you have to be passionate about it. I love what I do so it doesn’t feel like “work”. I could never put the hours that I put into my business into any other job; I would go insane! But, when your “work” is also your hobby and your passion, you will be able to spend the necessary time on it in order to become truly successful. I routinely spend over 70 hours a week on various aspects of my “business”, yet I feel like I’ve never gone to “work” a day in my life!

One of my favorite quotes is from Lou Holtz. He said, “Show me someone who has done something worthwhile, and I’ll show you someone who has overcome adversity.” There is so much truth to this quote. When I think of all the people in life that I look up to because of their success; they all have a “story”. Life is never easy. I don’t think it’s a coincidence that most “successful” businessmen, athletes, etc., all have an inspirational story. At some point in everyone’s life, they are going to face some kind of obstacle, adversity, etc. The “successful” people will find a way to persevere through the obstacle and move on. “Average” people complain and blame others when they are faced with obstacles and adversity. Don’t be “average”!

Finally, in order to become successful at anything, you must be consistent! Anyone can go to the gym and work hard for one day, or one week, or even one month! The same holds true for school and work. Anyone can study hard every now and then; or anyone can put in a solid “day” of work.
I have competitors in my business that have only been around for about a year, yet they have the nerve to call me “lucky” because of the success of my gym! Since their gym hasn’t developed the reputation of my gym after only one year, they call me “lucky” and make every excuse in the book for their lack of success. What these people fail to realize is that I’ve been training athletes professionally for twelve years; and during the six previous years, I did some form of research every single day in preparation for my career in this industry.
During my 18 years of research and training, many trainers have come and gone; and many gyms have opened and closed. The trainers and gyms that are still around are the ones that LOVE what they do, didn’t crumble when they were faced with adversity, and consistently worked hard YEAR-in and YEAR-out! THAT’S WHAT IT TAKES!

2) Coach,
If you were in prison and only had time to dedicate yourself to one movement/exercise, what would it be and why?

Hey, it could happen,
Mike
Ocean NJ.

JOE D) Mike,
I always pride myself on “practicing what I preach”. But, this is one time that I hopefully won’t have to experiment on myself before giving advice!
Anyway, if I had access to a heavy tractor tire at my prison, tire flips would definitely be my #1 choice! And my reasoning is simple – heavy tire flips work every single muscle in your body…and they get you in great shape too!

This Picture Was Not Taken At A Prison

Neither Was This One

If I couldn’t get my hands on a heavy tractor tire, I would make deadlifts my second choice because they work almost every muscle in your body. (Of course when no one was looking, I would have to perform some push-ups to get my pecs some work!)

3) Joe,
Do you believe it is possible to come out of college and start your own business right away or is it better to work for somebody first? Could you please elaborate on your early working experiences, and tell me a little about why you decided to go into your own business?

Thanks,
Garrett
New Jersey

JOE D) Garrett,
ANYTHING is possible, but I think getting some experience and working for someone else is a smarter, safer plan. Again, I can only speak from my own experiences, and that’s what worked for me.

Before graduating college, I was required to complete a “field experience” and an internship. Basically, it was an entire year of an unpaid internship at a training facility. During the first half of the year, I cleaned equipment, vacuumed, and I was a floor trainer. (I HATED every aspect of this because I knew I was capable of training people and doing more, but I knew I had to start at the bottom and work my way up…nothing was going to be handed to me.) During the second half of the year, I started training the “general population” and young kids (mostly in the 7-9 year-old-old range). After my internship was completed, I was hired by the facility and I started training some high school athletes. Throughout this time, I was bouncing at various bars and “gentlemen’s clubs” to earn some extra money so I could continue educating myself. I spent every penny I earned from bouncing to buy books, DVD’s, attend seminars, etc. I was literally obsessed with learning more about improving athletic performance. After about three years of training athletes at this facility, I was promoted and became the Director of Training for Athletes. I ended up working at this facility for about five years before I decided to start my own business. I decided to start my own business because I really began developing my own style of training and coaching and I wanted to do things “my way”.
Because I wasn’t a “businessman”, I wanted to start really small so I wasn’t overwhelmed with “business stuff”. I didn’t want my training program and results to suffer because I had a huge facility and tons of headaches. This is when I found a health club with an empty storage closet in the back of the gym. It was about 500 sq. ft. and it was a mess! The guy who owned the health club thought I was nuts, but he was happy to collect some rent for that shitty little room! LOL! The rest, as they say, is history! The atmosphere and results that were created in that little room became legendary. After three years of training athletes in a friggin’ storage closet, I was able to save up enough money to open my own warehouse gym. I have now been training athletes out of that gym for three years. A couple of months ago, my gym was featured in Men’s Health Magazine as one of ‘America’s Top 30 Gyms’. I am now in the process of upgrading and moving into a larger facility.
The best “business” advice I can give you is to be patient, grow slowly and stick to your roots! (Even as my gym has grown, I have never deviated from the hardcore, intense atmosphere that earned us the reputation that we have today.)

Luck Or A Result Driven, Hardcore, Intense Atmosphere?

JR) I want to end this off by making a public realization that not everyone has the luxury to afford $50-$100.00 training sessions. There are some really good athletes who have fallen on hard times or may have been dealt a shitty hand. Whatever the case may be, I believe an athlete should let nothing stop him/her from being great.

With that being said, what advice (training or otherwise) do you have for an athlete who may not be as fortunate to have access to a good strength coach?

JOE D) I realize that not all athletes can have their own personal trainer, fancy equipment, etc. But, there is always a way to get the job done! Athletes shouldn’t be discouraged that their friends have a personal trainer and they don’t; this is not an excuse! Remember what I said earlier in this interview…Successful people will always find a way to overcome adversity and get the job done.
As far as training is concerned, there is so much FREE information on the internet that is now available. As an athlete, YOU must take action and research what’s out there. Here are some great FREE resources:

http://www.defrancostraining.com/
http://yesstraining.blogspot.com/
www.elitefts.com
www.zacheven-esh.com
http://www.jasonferruggia.com/
http://www.alwyncosgrove.blogspot.com/
http://www.dieselcrew.com/
http://www.rosstraining.com/

After researching the above websites, you will learn that there are so many different ways to get stronger and faster. And the good news is that some of the best exercises out there only require your own bodyweight! You can’t blame anyone for not doing push-ups, pull-ups, lunges, sprints, etc.
I could go on and on, but the moral of the story is…
Don’t wait for things to happen to you; go make things happen!

The Record Board Of Those Who Made It Happen

A Side Note:

I would like to thank Joe DeFranco for taking the time to do this interview. What he has shared is truly inspirational. I wish him continued success with all that he does.

Another Side Note:

Continue to check back with us every month for new updates with our YESS Training Blog, YouTube, and soon to be WebSite. We have a lot more to share so stay tuned!

Sacrifice for Reward: Rob Kucher

2008-08-30T09:15:00.027-04:00

Rob Kucher is a Professional Boxer with a 4-0 record in the 168lb. weight class. Rob has been training with us for some time now. I can not even begin to tell you what he has went through and what he has sacrificed to fight at this level.

Before Rob turned Pro, he dedicated himself to his training- winning the New York Golden Gloves (Middle Weight) and Florida Golden Gloves (Light Heavy Weight) in the "Open" division. After that, he quickly established a winning Amateur record proving he had what it took for a Professional career.

After Quickly establishing a Professional 4-0 resume, (some of those wins coming by K.O.), life threw some punches of it's own, sidelining Rob's boxing career. What was even more devastating for Rob was that it all came crashing down while preparing for his fifth fight. It was even hard for me to watch happen, because when you train someone for the right reasons, part of your life becomes their life, their goals become your goals. Imagine climbing the ladder and getting so high where you can almost see the light only to get thrown back down into total darkness.

It has been some time now since Rob last fought, but like the Japanese Proverb - "Fall down seven times, get up eight" is exactly what Rob is doing. He is not letting life dictate to him, but he is dictating his life by moving forward and preparing for that fifth fight!

A belt does not define a champion. What defines a champion is how he/she reacts when confronted with adversity. Check Rob out:

There is nothing impossible to him who will try

Alexander the Great

Check back with us in the future for updates on Rob Kucher's training, fight videos, and many other updates with our fighters and athletes.

Train Your Heart Out,

Joe Rossi

Quick Note: Our first (Of Many) interview has just been completed. It will be posted on our September update! I'm really excited about this one because it has a real message for anyone striving to achieve great things on and off the athletic playing field. All I can say is that it is about life, and not the typical generic B.S. that we usually see and read about. It embodies the very reason why I'm in the "Training" business.

Questions And Answers: 7-31-08

2008-07-31T23:33:00.016-04:00

I wanted to start this post off with a couple of simple questions:

How is this guy still putting out records?

Why does the dude from the band KISS look like Michael Jackson?

Question:

Hi, I just watched your video on you tube on the crazy plate press. It said email if I had any questions. I was wondering what type of weight would you use based on you max and using a westside template what days do you do this on? Thank you for your help.
-Brendan Ridings

Answer:

Brendan,

Thanks for writing in. Here is a video of Jay Fry of WestSide Barbell performing the Bamboo Crazy Plate Press with a bunch of Kettle Bells looped with Red Mini Jump Stretch Bands. Jay is WestSide's 181 lber with a 707 lb. bench press! I hope everyone realizes how this is just "Sick". The video was taken a few weeks after Jay's powerlifting meet, so Louie had Jay using the Bamboo Crazy Plate Press to help bring his stablizers up to speed for his bench press. Check it out:

Getting on to your question,

I don't base this type of lift off of a 1 Rep Max or any Max Bench lift . We go on “feel” with this type of movement because the amount of weight you are able to press with the Bamboo Crazy Plate does not even come close to what you normally could bench press. This is due to the instability that the bands and bar create.

This lift is not meant to be used as a max effort movement as there are safer and more productive movements to use to overload the prime movers of the bench press (board pressing, pin presses, floor presses, etc.).

We use this movement to help with muscular imbalances in the shoulder complex. It brings stabilizing muscles of the shoulder up to speed which can lead to a decrease in shoulder pain and an increase in strength. This is what was taught to me and what I found to be true.

Most people will be lucky to use any substantial amount of weight in a controlled manner during their first go around with this type of movement. It's that taxing! I have seen guys with a 400 lb.+ raw bench get creamed on their first couple of attempts with pretty light weight. Everybody responds to this differently though.

I would start out with a weight you would consider “light” for some warm up sets to gauge what you can do. If you’re not shaking like someone having a seizure under the bar, bump the weight up to where it’s challenging, but can be pressed with good control. Remember why you should be doing this- to get stabilizing muscles of your shoulders stronger to help with your pressing.

It can be thrown into your training as a deload as it gets you away from traditional benching while still enabling you to bench (see why this movement can be pretty good?!). This movement has worked well with some of my fighters as it has given them an outlet to bench press while correcting instability in their shoulders. It has also corrected my shoulder pain! If we are using a barbell (not the make shift bamboo bar I rigged to get by until we get a hold on the real one) we go with the EFS Swiss Bar or Football Bar because of the neutral grip position.

Keep in mind that I am not a powerlifter and I train athletes, not powerlifters. If you are a powerlifter, I can direct your question to a powerlifter. If you are an athlete or weekend warrior messing around with the WestSide template, I would have you throw these in directly after completing your max bench work, dynamic bench work, or during a scheduled deload. I would not use these before max bench work or dynamic bench work as it is too taxing and would interfere with those lifts. This would defeat the whole purpose of those training sessions. A couple of controlled sets of 10-12 reps with a challenging weight should do the trick.

Let me know how you make out. What you lack in skill, you make up in Will,

Joe Rossi

Randy

2008-06-30T23:00:00.000-04:00

Some of the most conditioned athletes come from the world of Mixed Martial Arts (MMA). They not only have to possess a well rounded fighting ability consisting of a stand-up and ground game, but they need a mix of speed, strength, flexibility, anaerobic and muscular endurance to name a few. Randy Couture is a Freakish example. I don't believe Randy thinks life ends after 40! Check it out:

Ohh yeah, he won that fight in the UFC Main Event and took the belt to become the UFC's Heavy Weight Champ!
Busy couple of months. Much ahead so Stay Tuned...

Tire Patch Training Part 2: Bamboo Crazy Plate Press

2008-05-31T10:52:00.004-04:00

This is not another training "Gimmick". The Barbell Crazy Plate Press known as the "Bamboo Crazy Plate Press" is a pressing variation used to prevent and restore shoulder weakness and instability.

The "Crazy Plate Press" can be cycled into your training during an upper body day as well as a movement that can be used while deloading off a training cycle for restorative purposes.

This movement has not only had much success with athletes of all sports, but at all levels in preparation for their sport.

We have been working these in with our athletes in various ways and for various purposes. We throw these in for our fighters who are experiencing shoulder instability, but instead of a Barbell, we use a "Football Bar" or "Swiss Bar" because of the neutral grip position.

With some of our other athletes, we will throw these in after their Max or Sub-Max Effort upper body exercises for conditioning as well as for preventative means. We do not overload these and we keep in mind that no matter how you look at it, you are still pressing. With this train of thought, we always make sure to counter balance all of our pressing with various forms of pulling.

Thank you to Louie Simmons of WestSide Barbell for teaching us this training movement during our stay in Ohio.

A Side Note:

My good friend Joe Riggio of "Varsity House" summed up our trip to Ohio with these words:

Two Joes from Jersey Go to Westside Barbell. This could possibly be the greatest training experience in my life. My good friend Joe Rossi (Yess Training) and I had the unique opportunity to visit and train at Westside Barbell this May. We also attended the Elite FTS seminar with Dave Tate. The Experience was truly profound for both of us. The passion, hard work and camaraderie nature that was displayed was unmatched...and the training environment...NUTS!! If this doesn't fire you up then take up golf!!!!

Another Side Note:

Happy 1st Birthday to my son "Rocco". Lynyrd Skynyrd's song "Simple Man" sums it all up!!!!

My son really has to stop watching public access television!

The Secret Of Steel

2008-05-07T09:20:00.007-04:00

“The Secret Of Steel Has Always Carried With It A Mystery, You Must Learn It’s Riddle Conan. You Must Learn It’s Discipline.” Conan The Barbarian (1982)

To date, I can not take my eyes off of this movie. Maybe a part of it has to do with all the good memories I had watching it growing up. It is still one of the greatest of its time and genre. There were so many messages that can be compared to strength training and life.

Athlete, Fighter, Warrior, whatever. Like the Secret Of Steel, everyone is searching for a better way to get strong and be ultimately conditioned. With this search comes a flawed idea that there is not only a better way, but a convenient and easier one. A magical program that will make you great.

This may hit a sore spot with some, but there is no easy way or answer to making gains in the gym. There is no easy answer to becoming a better fighter. Why? I will tell you why, because training, making personal gains in the gym, and becoming a better fighter is not easy! It's a hard road with a lot of trial and error. Blood, sweat, tears, and a hell of a lot of soul searching! There is no cookie cutter training program that works for everyone and no body is going to motivate you , but YOU. Even a great training program must be adapted to the person and a great training program will never work unless you give it 110%. You and every other fighter/athlete are individuals with individual needs and weaknesses that must be addressed in a training program. The only way to make yourself better is through identifying these individual needs and weaknesses and attack them through dedicated, hard training.

Toward the midway part of the movie, "The Secret Of Steel" was revealed by the villain Thulsa Doom. He pretty much hammers home my point of what I am trying to relay here.

Thulsa Doom: Yes! You know what it is don't you boy. Shall I tell you? It's the least I can do. Steel isn't strong boy, flesh is stronger!Look around you. There, on the rocks; that beautiful girl. Come to me my child... (Women throws herself off the cliff) That is strength boy! That is power! What is steel compared to the hand that wields it? Look at the strength in your body, the desire in your heart, I gave you this! Such a waste. Contemplate this on the tree of woe. Crucify him!

The "Secret Of Steel" wasn't about the steel it's self, or in your case a "magical training program" or results, but it was about the person. Their drive, determination, passion, will power to be strong and powerful. Conan found out the hardest way which nearly brought him to death (luckily this is just a movie), but the hard way is the only way to excel in the gym, sport, and life. This is where you learn about what works for you and your body and what doesn't. You can be implementing training programs from a B.S. body building magazine, using the Skinny Bastards program (WS4SB), German Volume Training (GVT), or making crap up as you go, but a great or not so great program will never work unless you give it everything you have.

Quick story. Matt Kroczaleski is a professional power lifter who I had the honor of meeting. He shared a story that hit close to home, especially for me. He spoke about his childhood and the power of the human will. He was told at a very young age by a girl on the school bus that he would never be big and strong. He says it sticks with him to this very day because he knew she meant it. He also spoke about his high school wrestling coach. The day of the match his coach told him he was up against an easy opponent that he should beat. When the kid from the opposing school pinned Matt within a few seconds, he approached his coach, after being beat, and asked why he said it would be an easy opponent, and the coaches reply to him was "He was easy, you just suck!" To this day Matt says this is the fuel that fires his training sessions. In my opinion, this is what makes Matt so great. I think he proved them wrong, take a look:

Every top athlete or powerful lifter I have ever met had a few things in common. They were not successful at their sport by taking short cuts. They did not posses a 800 lb. deadlift because they knew something you don't. It had to do with the type of person that they were. Each of them possessed an unbelievable work ethic in their training. A will power that was fueled from with in that would never quit until they achieved excellence. Steel isn't strong boy, flesh is stronger!

A Side Note:

Michael Jordan:

Michael Jordan was drafted by the Chicago Bulls, 1st round, 3rd overall pick in the 1984 NBA Draft.

His Records:

Most scoring titles—10

Most NBA Finals MVP awards—6

Highest career scoring average—30.12

Highest career scoring average playoffs—33.45

Most consecutive games scoring in double figures—866

Highest single series scoring average NBA Finals—41.0 (1993)

His Awards:

14 time All-Star Olympic Gold Medal Winner—1984,1992

Five time MVP—1988, 1991, 1992, 1996,1998

7 time The Sporting News MVP Rookie of the Year—1984

Defensive Player of the Year—1988

11 times All-NBA—10 times first team, 1 time second team

9 time All-Defensive First Team

Sports Illustrated "Sportsman of the Year"—1991

Named one of the 50 Greatest Players in NBA History in 1996

Personal Quote:

"If you're trying to achieve, there will be roadblocks. I've had them; everybody has had them. But obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it."

His Desire:

Do you think his life was a walk in the park? Was he great because of great genetics Or did he dedicate himself to be great? Make your own decision, but don't forget that he was cut from his high school basket ball team. He didn't even make the team! He could of threw up his hands and used this as an ultimate excuse, but he didn't. He chose to let nothing stop him. He chose to be great.

Another Side Note:

Jordan wore his North Carolina shorts under his Chicago Bulls shorts every professional game he played.

The Glute Ham Raise (GHR)

2008-04-29T02:23:00.001-04:00

The Glute Ham Raise is one of the best ways to get a fighter strong in his/her low back, glutes, hamstrings, and calves. There should be a line to get on this piece of equipment in every weight room! Majority of fighters/athletes at all levels suffer from some form of weakness in the hips and hamstrings. It's just the way it is! Ultimately, severe weakness in the hamstrings can sideline you with the all too familiar phrase "I think I pulled a hammy!" It's ashame because if you really knew how much you could benefit from this movement, it would be put at the top of the list in your training.

Remember, the calves are considered a knee stabilizer crossing over the back of your knee. The hamstrings not only cross over the back of your knee, but originate from a few areas of your hip making them a knee and hip stabilizer. If you take a look at the gluteals in the picture provided, they not only look like the ultimate hip muscles, but are actually considered to be a huge factor in knee stabilisation. All joints and the musculature around them are interrelated with each other. Simply put, greater hip strength coupled with flexibility provides the femur (upper leg bone) with enough control, enabling the knee to have the least amount of unwanted stress placed upon it. Less unwanted stress from weakness/muscle imbalances, less chance of a knee injury. I told you the GHR is important!

Bottom line without all the "fluff" is everyone needs to get strong in the GHR. This movement gives you the greatest "bang for your buck" because it trains the muscles you need to be strong in. Getting strong with this movement will bring balance into your lower body training, decrease your chances of a lower body injury, provide increased strength to the posterior chain which will enable you to move more weight in the squat and deadlift, and increase your bodies ability to jump higher and be a stronger and faster fighter.

The Glute Ham Raise:

Slide feet securely onto toe plate of the GHR equipment. Place thighs on thigh pad making sure your knees are off the thigh pad by approximately two to three inches.

Start with your body positioned horizontally on the GHR and begin motion by pushing toes into toe plate while flexing your hamstrings to pull you up. In the top position, squeeze your glutes before you descend for the next rep.

This movement can be looked upon in the same manner as a push-up or pull-up. It can be performed every day as a general way to condition the body (General Physical Preparedness), especially if you are weak with it. You can start out by performing one set of as many reps as you can every day. If you can only bang out 3 solid reps, than do three reps per day for your first week of training and increase to 4 reps per day on your second week. Follow this format until you can get at least 10 a day.

Another way to train these is to incorporate them on your leg day. If you are training legs and your first movement is a deadlift or squat variation, throw these in as your second exercise. Try to perform 3 sets of five reps or better yet, 5 sets of five reps. There are so many ways to get rolling with these, but if you haven't yet than get to it!

A Side Note:

The best damn GHR is sold by EliteFTS.com. They really have perfected this peice of equipment. How? The very people who created it actually train!

If you are familiar with the GHR and looking to change it up a bit, head over to our YouTube page and you will find a bunch of variations of this movement. (Click on the link on the right side of this site to access).

Another Side Note:

Stay tuned... We are going to have some kick ass content including interviews coming this way. I'm headed out to Ohio to meet with some unbelievable minds in the world of training and athletic performance! It should be something good.

Questions & Answers 3-27-08

2008-03-28T01:01:00.001-04:00

Question:

Hi, I was wondering when you'd be getting an interview up with Joe Defranco or if you were going to expand on how you implement WS4SB. Thanks, Tom.

Answer:

Tom,
There is going to be a bunch of really good interviews in the near future, hopefully including one with Joe D. I'm going to be seeing him in the beginning of May and hope to have something up on the site no later then the middle of that month. As for the WS4SB Code II, I might put that up next month. I have had a lot of inquiries about this. Thanks for checking out the site. If you have a particular question about how I implement the program with my athletes, let me know. If you have a particular question that you would like to address to Joe DeFranco, let me know as well,

Joe Rossi

A Side Note:

In case you have been living under a rock, Joe DeFranco has a highly anticipated documentary coming out. From what I have heard, it's the "Pumping Iron" of the sports training world. It is good to see great things happen to good people. Take a look:

Another Side Note:

Questions & Answers: 3-7-08

2008-03-07T03:34:00.000-05:00

Question:

YESS Training/Joe Rossi,
I'm a little confused. I have read conflicting advise about where to place the thumbs while benching. I noticed in your video you have the thumbs tucked behind the bar. Isn't that dangerous? Which way is better for gripping the bar?
Thanks,
Daniel, Vancouver Canada

Answer:

Daniel,

When I posted that video, I knew some how, some one, would call me out with the grip I used! I should have known better. With that being said, I teach everyone who trains with me to "Lock" the thumbs around the bar and squeeze the living ! @ # $ out of it! This is the only way to properly bench. Very similar with how a fighter would make a fist for a knockout punch. Like a punch, the thumb secures the entire hand enabling the fingers to remain tight. You have a less chance of breaking your hand. When benching, the thumb locks the bar in the hand, decreasing your chances of a broken face! This is the safest and most effective way to bench press. Notice the picture above. You should do the same.

A Side Note:

Most of my benching is performed with submaximal weight using the grip you have seen in the video. This is the only way I can perform the traditional bench press. Quick Story... A few years back, I found myself recovering from what was supposed to be arthroscopic surgery on my right elbow. A "Clean Up" was the exact term. When I woke up, my surgeon informed me that they had to do a little more. Here is a distorted version on how the conversation went:

Dr. Kevorkian: Joe, we did a little more than a "Clean Up", but it went well.

Anesthesia Joe: What does more than a "Clean Up" mean?

Dr. Kevorkian: We had to cut through the entire muscle belly of the elbow, but it went well.

Anesthesia Joe: What does "went well" mean?

Dr. Kevorkian: We were able to locate and retrieve all the calcium deposits that was causing your elbow to lock up.

Anesthesia Joe: Ok, great. It's going to be a relief to have full range of motion in my elbow again!

Dr. Kevorkian: With a surgery like this and cutting through the muscle in the manner we did, the surgery should give you back most of your range of motion.

Anestassia Joe: Most? Why am I feeling like I traded in a used car for another used car?

Dr. Kevorkian: It's imperative that you immediately try to make a fist through the recovery process. If the muscle tissue heals before you gain back a full range of motion, you will never gain back the range of motion you once had.

Anesthesia Joe: Didn't I see you on the news trying to justify the reason why you kill your patients?

Dr. Kevorkian: No no.... We just look alike.

Anesthesia Joe: ............ I think the anesthesia is still working because I see you smiling, looking like Mr. Rogers, hooking me up to something that looks really weird.

Dr. Kevorkian: (Silence)

"You Mean Killing People Is Wrong?" - Dr. Jack Kevorkian

Another Side Note:

Well, Kevorkian never killed me, but my elbow hasn't been the same since. When I tuck my thumbs behind the bar, it's so I can bench without shredding my elbow! After surgery, my wrist and thumbs haven't been the same either. If I had to duck tape the bar to my hands so I could still train, I would...

Mr. Rogers from Mr. Roger's Neighborhood:

Unlike Kevorkian, Mr. Rogers was a good man!

Get Strong,

Joe

Bench Press: Set-Up

2008-02-18T10:01:00.002-05:00

Getting under the bar and "Hoping for the Best" isn't going to cut it. Before you even think about adding weight, work on setting up. Start with the bar and work your way up to a desired weight. The weight on the bar may change, but your Set Up shouldn't! Take a look:

The Set Up:

1) Lay on bench sliding head and shoulders past the bar.

2) Place feet into position by planting toes into the ground.

3) Keeping feet in desired position, grab the bar to adjust by sliding head where eyes are in line with the bar.

4) Hips are tight, back is arched, shoulder blades are pinched together and down.

5) With a tight grip, squeeze the bar and fill your belly with air, unrack bar and position bar in line with the lower portion of your chest (nipple line). Without losing position, lower bar to chest and lock out.

It may feel uncomfortable, but get used to it! Setting up in this manner will save your body in the long run. So much strength is lost when you do not stay "tight" under the bar. What you want to do is decrease as much "unwanted" movement, enabling the body to use as much strength as possible from every muscle group in order to maximize the lift. Plus, by eliminating as much unwanted movement as possible, you decrease your chances of an injury especially in the shoulder girdle. If your shoulders are not squirming around under a loaded bar, there is less chance for compensation and shoulder impingement. Read Pressing For Another Day. It's simple science.

Every time you get under the bar ask yourself:

.Where should my feet be?

.How should my hips be?

.How should my back be?

.What position are my shoulders in?

.Where are my eyes at?

.How's my grip?

.How's my air?

Remember, the bench is a good thing in your training when you do it right. Stay tight and practice your set up!

A Side Note:

Barbell Bench Pressing has gotten such a bad rap for fighters/athletes. Many "So Called" experts claim their is minimal carryover from the bench press to strength needed in the boxing ring or on the athletic playing field. My question to them is A) How much have you benched in your life? B) Name another pressing movement that will overload the prime movers the way the bench press does. In most cases, the same "So Called" experts have a crappy bench because they are weak and would rather refer athletes to training movements which they can perform. The answer to B) is that there is no other pressing movement (not counting the overhead press with bar/dumbbells) that can overload the prime movers the way the Barbell Bench Press does. With the training programs I design, I incorperate all forms of pressing. The Barbell and Dumbbell bench press (with all it's variations: Maximal Effort (ME), Dynamic Effort (DE), Reapeated Effort (RE) Methods with Fat Bars, Chains, Bands, Boards ect.) are the cornerstone pressing lifts. This does not mean that I leave out, in an fighter's training program, other variations of pressing such as push-ups, unsupported cable presses, stability ball dumbbell press, ect. It's all reletive to the needs and goals of the fighter I am working with at that particular time in their athletic training. What is universal is that every fighter/athlete needs to acquire a solid base of strength and condition for all other athletic qualities to be developed. When all is said and done, train the bench!

Another Side Note:

It doesn't take a Rocket Scientist to figure out that the Bench Press makes you strong as hell. Have you ever seen big time benchers up close? They will tear a hole through you! Just ask these guys:

YESS Goes To School 1-10-08

2008-01-11T06:04:00.000-05:00

On Thursday January 10th, I had the opportunity to speak to the entire eighth grade class at Bolger Middle School in Keansburg NJ. It was a privilege and honor to talk to the kids about the importance of strength training and how it's OK to start dreaming about doing something you love. Other speakers I was along side presenting was an NCAA D-1 Football Referee as well as the head Wrestling Coach of Rutgers University.

Thank you, especially to the Principal, Teachers, and Staff of Joseph R. Bolger Middle School for asking YESS Training to speak to the eighth grade students.

A Side Note:

I brought along some training toys for the kids to check out including the "Trainer" and "No.1" Captains Of Crush hand grippers. These grippers are a staple in our training program for grip strength and over all hand health. If anyone is familiar with the "Captains Of Crush" grippers, they are the best grippers on the market. The "Trainer" if closed, gives you 100 lbs. of crushing grip while the No.1 is 140 Ibs. which most can not close.
Another Side Note:

With the incentive of a free T-shirt, an eighth grade male who never touched a weight in his life, came within a hair on closing out the No.1 "Captains Of Crush" gripper. This caught my eye and immediately proceeded to tell the kid to hit the iron, as he had the potential to be a force to be reckoned with!

No Excuses

2008-01-11T05:20:00.001-05:00

What's Your Excuse?

It's January 2008. Your New Years Resolution may have been to lose weight, gain muscle, or make the team, but you found an excuse. A way out. Something you can blame or point the finger at and say "That's why I can't!" or "That's why I haven't!" Excuses...

The Other Side!

Did you ever wonder why most people never finish what they set out to do? If you have then you must have also wondered about the other people who actually accomplish what they set out to do. What's different about them? I will tell you one thing, they didn't make excuses. Just ask this guy:

A Side Note:

When you set out to lose weight, gain muscle, or win a fight, you do it! No excuses. The thought of not being able to fulfill the promise you made to yourself should not even enter your mind. That type of thought doesn't even exist. It can't. You can "Will" yourself to do anything. Anything. In life, it's all about how bad you want something. If you want it bad enough, sooner or later you will make it happen, but no excuses.

Another Side Note:

Instead of making excuses, make solutions! If the scale is laughing at you and you are having trouble with your fight weight, before you smash it against the wall, work on creating a lifestyle (or just a different way to do things) that will decrease unwanted body fat. Try to:

1. Only Water. Make water the only beverage you drink through out the day. Cut out drinks that pack in the calories as well as the fat such as beer, soda, and sugary fruit juices. Water keeps you hydrated, helps you recover from training sessions, decreases toxins out of the body, and assists in digestion. If you are digesting better and consuming less liquid calories, you are one step closer to decreasing body fat.

2. Create a Calorie Deficit. If you are taking in more calories then you are using, fat will increase. If you are burning more calories then you are taking in, fat will decrease. Keep it simple. Eat frequent, eat less at each meal, and train!

3. Cut Out Late Night Eating. If you are pounding food like nobody's business before you go to bed, you can bet any amount of money that the fat around your mid section is here to stay. Try having your last meal at least an hour before you go to bed. Keep your last meal light. Whey protein shake with a mixed green salad, Yes. Wendy's triple burger with fries and a frosty, No!

Give it a shot. Make it part of your life. Those abs have been dying to come out. Body fat slows you down and doesn't help toward increasing your speed. It certainly will not help you punch faster and move around the mat better. Strong muscles+low body fat=faster you!

Tire Patch Training Part 1: Dumbbells

2007-12-31T14:35:00.000-05:00

After training in a garage most of my life, I didn't have access to the best equipment. I had to make things up as I went in order to get stronger. At times I was at the limit for barbell and dumbbell weight and would have to utilize anything I had access to in order to make strength gains. I would hang left over cinder blocks onto my barbell, even loading up a book bag full of bricks as a cheap alternative to a weighted vest (I think I saw that one in an old 80's horror movie which I can not take credit for!). I guess you can call what I'm about to tell you as a "Quick Fix" and not necessarily a solution. Think of this advise almost like a "Tire Patch". It's doesn't take the place of a new tire, but this patch will temporarily get you to where you need to go. Tire Patch Training is going to be part of an ongoing series for your training dilemmas. This may very well help with your current situation.

Training in a weight room with missing dumbbells? OK, you just spotted a 65lb. dumbbell in the far left corner of the gym floor (as if it were left for dead like road kill on a deserted highway), but you need the other 65 pounder in order to perform your dumbbell chest presses.

(I don't even think there is a 65lb. dumbbell on that floor.)

Here's a better scenario for you. After busting your "Kahonnas" for the last six months in your training (at the local gym), you are finally ready to increase your one arm dumbbell rows. As complete excitement pumps through your veins, you suddenly realize you are at the gym's 100lb. dumbbell limit. The excitement is quickly replaced with hostility and most likely profanity knowing your personal record will have to wait another day.

(Your Local Gym)

Keep in mind: If you are training at a gym that has dumbbells which only go up to 100lbs., the gym is saying two things to you. One, you will only be as strong as those 100's. Two, no one stronger then those 100's trains here!

(Have you seen this guy at your gym? Maybe he was auditioning for Terminator 4.?.)

You might be asking yourself "What the hell can I do?" For starters, try practicing your acceleration mechanics by sprinting to the front desk and cancelling your gym membership. Finding a gym that offers more weight and stronger members is always an option. Unfortunately this may not be practical for your current situation. A kid in high school may only have access to their schools weight room or like most gym memberships, you are locked in a contract and unless you pay your way out, you ain't going nowhere! Here's what to do:

(Every good business starts with a great name!)

Go to your local sporting good store as in Sports Authority, Modell's, Dick's, ect. and pick yourself up a pair of adjustable 20lb ankle weights. You will probably spend $50.00 bucks at most. The adjustable ankle weights are usually slotted with 1/2 pound increments of weight with a secure velcro strap. These ankle weights will give you the ability to utilize half pound increments all the way up to 20lbs. Do you know how many options this gives you for increases with dumbbell weight that you currently do not have? Note: (It's like having adjustable dumbbells from a half pound all the way up to 20lbs. in half pound increments). Better yet, your current gym may have them laying around in the designated "Functional Equipment Area" and this, my friends, is free!

(Notice the slotted 1/2 lb. increments.)

For your first training dilemma, in order to make up for the missing weight, get the next weight you have available to you. Hopefully it is a 60lb. dumbbell and all you will have to do is strap five pounds of ankle weights around your wrist to make up for the missing 65lb. dumbbell you do not have.

"The Patch"

Your second training dilemma is much easier. Strap on the desired weight around your wrist to increase the load of the movement. For your one arm dumbbell row, throw on anywheres from 2-10 lbs. of weight to "break through the chains of repression" that your gym's 100lb. capacity is holding you at! This video will give you an idea on another way the ankle weights can come into use. Notice that they are on both wrist:

Remember "Tire Patch". This is a "Quick Fix" and does not take the place of dumbbells. I gave examples of why and how this can be used. I would hate to see a gym full of guys using ankle weights around their wrists as if it were the way to go. Always choose dumbbells over this method. Only use this if you do not have access to the real thing. Happy New Year! Good luck and get strong.

A side note:

Although the ankle weights are in fact extra weight which can be added in the absence of dumbbells, it does not fully carry over to grip and wrist strength. If it did, then the extra weight would have to be held in the hand instead of around the wrist. In the end, nothing is better then the real thing.

Another side note:

Always place the ankle weight around your stronger arm. You want to attack your weaker links in the gym so your weaker side should always use the working dumbbell weight. This way grip and wrist strength will not be compromised on your weaker side.

YESS Training on YouTube

2007-11-18T20:46:00.001-05:00

Attention: Due to technical difficulties, the YESS Training Blog's free e-mail update and newsletter crashed. The service provider (FeedBlitz) informed us that anyone who signed up for our free updates must resign as all e-mail and member information was lost. Please refrain from being Lazy and sign up again on the right side of our blog page! We apologise for the inconvenience.

YESS Training is now on You Tube! Our newly added You Tube page can be accessed at the bottom right of this blog site under our Links section or just click here to check it out: http//www.youtube.com/YESSTraining. We will be adding videos as we go of fighters and weekend warrior's training sessions. Look for the orange subscribe button next to our videos or just click on the Subscribe to YESS Training's videos on the main page. It's fast, Free, and will keep you up to date with our newly posted videos!

A side Note:

If you are visiting this site for the very first time then I would like to welcome you to the YESS Training Blog. YESS Training prides itself on helping fighters and weekend warriors prepare for their sport and athletic endeavours. Through our proven methods of strength and conditioning training, we have and continue to be successful training fighters at the amateur, high school, college, and professional level. Sign up and check back with us as we continue to spread the good word of strength and condition training.

Another Side Note:

YESS Training stands for "YES to Strength Training". It's not training unless you are using weights! Hope this clears things up.

Joe Rossi

Pressing For Another Day

2007-09-18T01:15:00.005-04:00

This picture is not that far from the truth when it comes to Bench Pressing. A lot of guys these days are also dressing this way to train. Man up guys!!! In all seriousness, clowning around under the bar leads to pain. A lack of know how does too. No wonder why fighters can not press on their own. I say fighters can Bench Press. Read On...

The most prized possession of a fighter or weekend warrior’s upper body is their Shoulder Girdle. The shoulder girdle is made up of the Glenohumeral Joint (where the Humerus, Scapula and Clavicle are joined by a bunch of muscles including the “Rotator Cuff”, tendons, and ligaments).

Boxers, Kick Boxers, and MMA (Mixed Martial Arts) fighters know exactly what I’m talking about when using the term “Trashed” shoulders (Trashed: a slang term used to describe an area of the body that has become “Banged Up” which can no longer function properly in movements such as Punching and “Benching”).

Overuse symptoms such as pain, inflammation, scar tissue, and a decreased range of motion is mostly due to weak or overused muscles along the shoulder girdle compensating and eventually breaking down leaving you with the "Trashed" effect. It doesn’t stop there. Depending upon your shoulder type, impingement of the Humerus (upper arm bone), grinding against the Acromion and Coracoid Process of the Scapula (your shoulder

blade) could leave you sidelined from training and fighting indefinitely.

So how can a fighter who is experiencing such problems still incorporate pressing movements into their training? Simple. If it hurts, don't do it. Sometimes you just have to step away from a certain movement for a while as you rest, heal, and recover to Bench Another Day. Of course we are going to dig a little deeper on ways to possibly bench press without pain and still gain personal records with pressing movements, but you may need to completely shut down benching in and itself so scar tissue can be broken up through massage, active release technique (ART), and other forms of healing therapy.

You can work around the overused area with other movements that can counter act a lot of the impingement that is happening with your benching such as horizontal dumbbell, barbell, and various cable rowing. Stay with horizontal rowing as in bent over dumbbell rows, bench supported dumbbell rows, seated cable low rows with various grips that position the hand in a neutral position (palms facing each other) or palms facing up toward the ceiling (same grip you would use while performing a chin up when palms are facing you). This must be worked into your routine not only because it positions your humerus and scapulas in a less compromising way, but this type of rowing trains the exact opposite motion of the bench press. Horizontal rowing strengthens a fighter's ability to pull the shoulder blades together under tension-which is a vital component when performing any bench press variation. Keeping your shoulders healthy too.

Palms Facing Each Other

Extra movements can be incorporated into your training besides horizontal rowing like knee supported external rotation which strengthens your external rotator muscles (muscles of the Rotator Cuff as in the Supraspinatus, Infraspinatus, Teres Minor and the Subscapularis). Check it out:

Step 1

Step 2

Say that you laid off pressing for a while and the shoulders feel pretty good. You incorporated more horizontal rowing and added in some external rotation movements that brought life back into your shoulders. Great, now you are left with the dilemma of a weak ass bench press and crummy pressing strength. You are asking yourself where do you go from here. Now I have to tell you that books have been written solely on the topic of bench pressing and how it's practically and art form, but I am going to give you my top five "Advises" (Arnold Schwarzenegger joke) that might rock your socks off and give you the ability to bench again. Here's what to do:

The Austrian Oak Benching

1) Pinch the Shoulder Blades: The scapulas, other wise referred to as the shoulder blades, should be set up even before you unrack the bar. I'm not into making a subject hard to follow, so here it is as simple as I can make it. Once you’re lying on the bench press and the bar is unracked, your shoulder blades should be pinching together as if they are trying to touch each other and focus on pulling them down as if you are trying to direct them toward you butt. Together and Down is the mental cue. Why should I keep my shoulders blades tight by pulling them together and down while benching you ask? Good question. If every part of your body was moving during the bench press, you would look like a person who is having a convulsion or seizure (Huge Portion Of The Average Gym Population). Now if you were able to take as much movement out of the bench press as possible by keeping every area of your body as tight as possible, while still descending the weight toward your chest and pressing it away toward a lockout, this type of bench press would not only look good, but feel solid as a rock. Practice this in your warm-up sets until you can execute this in your working sets.

Now, by pulling the shoulder blades together and down while benching with either dumbbells or a barbell, you stabilize the shoulder girdle and decrease unwanted movement therefore incorporating lower trap, mid back, and shoulder muscles to a greater degree that will take tension off of other muscles in the shoulder complex that are prone to getting "trashed" during this movement. Less unwanted movement in the bench press equals a stable shoulder joint; more muscles actively involved to a greater degree, less pain, greater strength!

The first shoulder position in the illustration above shows a "Pinched" shoulder blade while the other, a less stable pressing position. Anytime you are working maximally or performing high rep work, form can go to shit and you end up losing your shoulders. All I'm saying is try not to do this all the time. Help yourself. Keep 'em tight.

2) Tuck the Elbows: Muscle recruitment can solely be affected by joint position. The further away your limbs are from your body, the greater stress put on joints of the surrounding areas. Most pressing that I have encountered with someone with no experience have the traditional body building style of the elbows flared out and the barbell descending down toward the throat. This can lead to vocal problems due to the bar hitting the Adams Apple (If you like to speak, don't do this). Along with that good old shoulder blade pinch we just talked about, give the elbows a slight tuck in toward the body. If your elbows were against the side of your body, flare them out about 45 degrees placed a couple of notches lower than the traditional body building style. This involves the lats to a greater degree ( A muscle that you definitely want full involvement during benching). Focus on lowering the bar along the nipple line or just below or a little bit above. Yes I said “Nipple Line” and yes, you must attempt this new way of benching with no weight on the bar. I said nipple line as a reference an slightly above or below as you are going to have to play around with this. Where the bar is placed will be dependent upon how you are built. At least you are thinking in the right direction and aiming the bar somewhere now. It should feel better too. Not great, but better. Learn it first and become comfortable with it, then add some weight.

3) Switch to Dumbbells- There is only so many adjustments you can make with a fixed piece of equipment as in the barbell. Switching to dumbbells gives you the opportunity to make more adjustments with arm positioning so you can press. The barbell is great, but if you can't do it, dumbbells is a great alternative. Dumbbells also involve greater stability out of each arm which means you may take a hit with the amount of weight you can use, but you will be able to dictate the position of most comfort while pressing-and you still will become beastly strong. The fighters I train predominately use dumbbells if their shoulders are trashed. I get most of them back to using the barbell though! As a former martial art and boxing enthusiast, I have always used dumbbells. Benching with a bar was impossible up until I had surgery on my elbow. In most cases surgery does work, but can possibly be avoided with changes made in a training program. Prevention is better than a cure.

Punching & Pressing, Same Thing.

4) Train Sub-Maximally & Leave Reps In The Tank- No matter what kind of pressing you are performing, I believe fighters should rarely max out (heaviest weight you can handle) with presses and should always leave a few reps in the tank when pressing for high amount of reps. This is optimal for many reasons. Take punching for example. How many punches do you throw a day? Shadow boxing? Mitt Work? Heavy Bag? Sparring? Get my point? Those are various forms of pressing. It's the same motion and if I were to bet, you are also internally rotating your punches while doing so. More of a reason to train with some juice left over. My point is, don't tax shoulders that are already taxed out. Train with sub-maximal weight and always leave 2-3 reps in the tank.

Barbell Floor Press Inside The Power Rack Is Good Too. Decreased Range Of Motion, But You Are Still Pressing.

5) Deload to Reload- Sometimes the body needs a break with any given movement. Dumbbells, barbells, and even push-ups. No matter what variation, there may very well be too much pressing or pressing for too long in your training. Cut your pressing out of a training session or take a week off. Recovery is vital with inflammation and pain management. Keep the EGO in check. You are training for strength and condition to be a better fighter. Not a broken one who can not fight. The weight room should prepare you, and not decrease your chances at winning.

As I said earlier, books have been written about the bench press. There is so much more to benching than the above mentioned, but if you implement just one of these five “Advises” into your training and helps toward less pain and greater gains, it would have been well worth it! The sacrifice is less strength now. The reward is more strength and less pain later!!

A Side Note:
Keep the above tips in mind when it comes to your training. It does not matter what level of strength and condition you are at. Starting out, High school, College, Professional, or just a guy in the gym, technique starts the moment you approach the bar! The world would be a better place if you actually know what you are doing in the weight room.

Another Side Note:
Flexibility in the right areas helps the body become more mobile and injury reduced. By stretching the “Pecs” (muscles of your chest) and “Lats” (muscle of the back) before training, shoulder pain can be reduced from the decrease in muscle tension. “I heard it makes you weak?!?” you say. I say “If you are having shoulder pain while training, you are probably weak already!” Try it out, it may help.

References:

1. Kinakin, Ken. "Optimal Muscle Training"

2. Hamilton, Nancy. "Kinesiology. Scientific Basis Of Human Motion" Eleventh Edition

Coming Soon...

2007-07-26T15:45:00.000-04:00

Coming Soon...

Raw footage of some of our Athletes, Weekend Warriors, and Training Advise.

Questions & Answers: 6-25-07

2007-06-25T12:32:00.000-04:00

I am getting ready for my high school baseball season. I am going to be a freshman next year and read your web site and have a list of questions I hope you can help me out with. Being a baseball player, what are some exercises that would help me perform better? I want to increase my vertical jump and wanted to know what I can do to strengthen my legs? Will that help me from getting injured?

Thanks,

Mike V. from Keansburg, N.J.

Mike,

I think it's really awesome for an eighth grade kid to be thinking about what he can do to get ready for his high school baseball season. That in itself shows character! What is most impressive is the fact that you want to strengthen your lower body!!! Most kids your age can't get passed bench pressing and bicep curls. With that being said, I would focus on adding in a lower body day if you haven't already.

Make sure on your lower body day you focus on exercises that will increase your Posterior Chain strength (hamstrings, glutes, and spinal erectors). If you haven't learned how to squat and deadlift , I would suggest you do!! The squat and deadlift will do wonders for increasing your overall lower body strength and will definitely help toward increasing your vertical.

Regarding injury, if you properly execute the lifts and gradually increase the resistance (not being a hero in front of your friends) you will definitely increase range of motion in your joints as well as strengthen the tendons, ligaments and bones which will lead to injury reduction and greater performance gains in the gym and on the field.

Lets say your new leg day lands on Wednesday. I would have you perform a main lower body bi-lateral lift as in a (squat or deadlift variation), followed by a unilateral lift (lunge or step-up variation), a posterior chain movement (glute ham raise, back extension or reverse hyper extension), and end the training session with some abdominal and grip work. I would construct your lower body day like this:

1) Barbell Squat- start with the bar and warm up to a working weight that you will be able to handle for five sets of five reps. If you are a beginner, stick with the bar and practice good form. Don't be concerned with the weight! Develop a solid technique and gradually add weight each week breaking a record from the previous week. Training the squat in this fashion will not only help build technique, but will increase strength. Remember, if your form looks like crap, the weight is too heavy!

2) Dumbbell Lunge- 3-4 sets of 8-12 reps each leg. You can alternate or work one leg at a time.

3) Low Back Extensions- 3-4 sets of 8-12 reps.

4) Dumbbell Floor Crunches- 2-3 sets of 12- 25 reps.

5) Dumbbell Holds for Time- 2-3 sets of as long as you can hold a heavy pair of dumbbells until you have to let them go. If you can barely hold on to them for 2 seconds than it's probably too heavy!

Stick to this lower body day for 3-4 weeks at a time. Every Wednesday you should have the intent to be better than last week. Whether it's an extra couple of reps (within your rep range) or a five pound personal record, you should be able to do more every time. In about 3-4 weeks, change the exercises so you don't burn yourself out. When you start getting stronger, your rep range will have to change for that first exercise. Until then good luck and let me know how you make out kid.

A Side Note:

Flexibility is a part of training. There is not one strength training program that will give you the maximum benefits for performance if flexibility isn't part of the program. Remember that the weight training that is performed is increasing tension within the muscles and of the surrounding joints as well as increasing lean muscle tissue. During this process, it is vital to maintain flexibility in order to keep the body explosive, fast, and mobile. You want to train to be strong and fast, not strong and slow. The point of it all is to set a time to stretch the entire body out, not right before a training session.

Another Side Note:

Your hand is the first point of contact holding the bat, gripping the ball, or closing the mitt on a ball you just scooped out of the air. Increased strength in the wrist's, forearms, and grip will increase bat speed and control. If you want to have command on the bat, ball, and mitt then train the grip!

The only way to be great is to train for it!

Sacrifice for Reward: Armadillo

2007-04-15T02:01:00.000-04:00

Barnegat High School 16
Manchester High School 1

YESS Training would like to congratulate Shannon C. of Barnegat High School for her "crushing" win over Manchester High.
Shannon aka "Armadillo" (an Armadillo is a burrowing mammal who's body is covered in hard plates) has proven that she is not afraid to get dirty on the field and there's nothing soft about her game! Pitching only five innings (mercy rule), Shannon let up only one run, but what's most impressive was her offense with 1 single, 1 double, 2 RBIs, with 2 stolen bases scoring twice!

Hmm. I wonder what kind of training helped prepare Armadillo for such an impressive outing? Were not going to take all the credit. What I can tell you is for a solid four months Shannon was in the gym sacrificing in order to prepare herself for High-School Softball. She obviously did a great job because she is a freshman starting on Junior Varsity (Yes a freshman)!!

Check out one of Shannon's lower body workouts:

Dynamic Barbell Box Squats 8sets of 2 reps at 60%

Dumb Bell Step-ups 3sets of 12 reps

Reverse Hypers 4 sets of 12 reps

Grips Training "Captains of Crush Gripper" 3 sets of max reps

A Side Note:

Shannon did not make it on this site just because of her outstanding performance on the field. It was mostly because of her performance off the field. When I wrote "Sacrifice for Reward" I meant it. She not only trained at the "Alpha Garage" for four solid months, but hardly ever missed a training session and trained her heart out every time!

Another Side Note:

There is a "No Show Tunes" rule at the Alpha Garage. This rule went into effect because of Shannon! Out of all the athletes I have ever trained, Shannon remains the only one who gets pumped up listening to Monty Python songs before training. She does make up for it when blasting Gun's N' Roses during her final sets!

Don't Stand On Balls!

2007-04-14T02:23:00.001-04:00

It's always scary when a certain tool or exercise is marketed as the only way to train. This is one of the reasons why I believe in Conjugated training programs that we provide. All Conjugated means is "All Together" or training multiple aspects at the same time. We train our athletes with methods that use many tools to overcome whatever it is they are trying to achieve. We squat, deadlift, push, pull, lunge and twist everyday of our lives both in and out of the ring or the athletic field. These movements are known as the Primal Pattern Movements (PPM). The PPM's are engraved into every human beings nervous system and is a part of our genetic make up. Add resistance to these movements and the athletes strength and condition increases. Handling weight or resistance with these movements in and itself helps with balance and core strength. Take the Stability Ball for instance. I couldn't help myself. This is a perfect example of a good training tool gone wrong. There are many reasons why we implement Stability Balls in our training program, but this is not one of them. Notice how the dude in the video is already sporting a "Cast". You don't have to watch CSI or Cold Case Files to figure out that this is probably not his first attempt at abusing Stability Balls. Check this out:

Can you guess the picture below that represents proper usage of a Stability Ball?

We have all heard of "The Core" and how everyone needs to train "The Core". "The Core" has almost become a phenomenon in itself. It's pretty freaky. Whisper "The Core" to yourself. Freaky, right? When most people think of what "The Core" (you can stop whispering it) is they think of the abdominals (Ab's). To me "The Core" is not just the Ab's but the entire hip complex, abdominal content, spine, and shoulder girdle. These are the stabilizing muscles in the body's ability to control it's constant changing center of gravity. The theory behind the Stability Ball is that it offers an unstable training surface for the body's core to be challenged. This unstable training surface or environment demands "The Core" to stabilize itself by the body's ability to demonstrate postural control and muscular balance during movement. The funny thing is an athlete does just that when they are balancing a barbell in movements like the front or back squat or any of the PPM's. Are you telling me that this dude has no core strength because he does not stand or jump on a Stability Ball?

Is This Not "Core" Strength At It's Best?

Is the entire hip complex, abdominal content, spine, shoulder girdle, not being challenged with this athlete (Beside every other major and supporting muscle group)? Doesn't the bar count as an unstable surface that needs postural control to perform the squat(The Squat is one of the PPM's)? Last time I checked, the ring and athletic field did not move. It was the fighter pushing off the mat overcoming resistance (his/her opponent).

Now here's my "BEEF" with training on Stability Balls:

I am "all for" adding and do in fact have my fighters use Stability Balls in their training, but It's one of the many tools that we implement in our program. We do not get carried away to extremes with Stability Balls as in standing on top of them. It's not the primary focus and should not be in any one's training unless you are training for the circus. No thumbs up from me here. The benefit should always out weigh the risk. It is very dangerous standing on a Stability Ball. I train fighters (Boxing, MMA, Kick Boxing, Muay Thai, Jiu Jitsu, Etc). Every fighter that I have trained have become really strong and fast with out ever having to stand on one Stability Ball! Imagine that? What's the sense of training for a fight if you have a 99% chance of falling on your ass and busting it in the process! Makes absolutely no sense. Fighting does though!

Here is what you should have learned:

-Fighters should never stand on Stability Balls. The risk out weighs the benefit.

-Stability Balls can be used in a fighters training, just not for standing.

-Primal Pattern Movements, especially with added resistance build balance and postural control. Standing and Jumping on Stability Balls gets your head cracked open and a cast on your arm.

-The picture of the athlete performing Stability Ball weighted cable crunches represents one of the many ways a Stability Ball can be properly used. This happens to be one of the exercises we use to train "The Core".

-Whispering "The Core" to yourself can be freaky.

-"The Core" can be considered the entire hip complex, abdominal content, spine and shoulder girdle.

- Fighters and Athlete's in the traditional sports will benefit from dumbbell and barbell exercises where their center of gravity is challenged through movements such as the Squat. Like the ring and athletic playing field, the athlete has to use their entire body to push off the mat and control their center of gravity exhibiting postural control to perform the task at hand. The task in the Squat is the barbell weight and in the ring, your opponent trying to crush you to the ground.

-It's very dangerous standing on a Stability Ball.

-99% of all athletes who attempt standing on Stability Balls usually fall even under supervision.

-Standing on Stability Balls for most fighters makes absolutely no sense!

A Side Note:

The Stability Ball does in fact create a training surface that challenges the body to stabilize itself. Dumbbell chest presses, weighted abdominal crunches, and hamstring pull-ins are just a few movements we use the Stability Ball for. Another safe and effective way the Stability ball can be used to help further "Core" development is through body weight "Reverse Hypers". Just choose a big enough stability ball.

Body Weight Reverse Hypers:

In a push-up position, align stability ball under the lower portion of your abdominals and hips. In the start position toes should remain just off the floor, keeping the legs straight. Start the movement by squeezing your glutes (rear) and extending your "straight legs" away from the floor. Return to the start position in a controlled manner. This is a basic body weight exercise that strengthens the glutes, lower back, and hamstrings. This movement can be supplemented into your training program as a low back warm-up. If you do not have access to a reverse hyper machine, add some ankle weights and make sure you crank the reps up. 2-3 sets of 10-25 reps should get you started!

GloBo Gyms, Fighters, and the High School Athlete

2007-03-20T03:22:00.005-04:00

GloBo Gym. That is what most of these new sport performance facilities remind me of. Their claim to fame is the indoor turf field that can house all the agility ladders ever made. Seriously! The real problem I have with the fighters and athletes (especially at the high school level) joining these types of places is the programs that they are selling. As a parent, coach, fighter, or athlete you have to understand the main quality that needs to be developed at this level (high-school) should be Strength Training and not S.A.Q. (Speed Agility Quickness) Training. Why? It is very simple, but I’m not going to tell you the answer just yet. Here is a quick story so bear with me.

When I was a head trainer for a SAQ center, our youth programs were based on multi-planar movement skills and plyometric type training. The thought process behind this type of program was basically thinking "if we teach a kid to become more efficient at running, jumping, and changing direction, through proper mechanics these kids will “save time” and run faster, jump higher, and change direction quicker". There were Pro’s and Con’s to the outcomes of the training we were supplying.

The Pro’s: All our athlete's running mechanics looked amazing. Through the SAQ training they became aerobic and anaerobically conditioned (stamina). The really weak kids became a bit stronger from some of the body weight stabilization exercises that we included (Planks, Wall Squats, Body Weight Lunges, Animal Drills, Etc). Most of these kid’s techniques became so efficient that they looked like they were training for track and field.

The Con’s: They Were Not Training For Track & Field. I was mostly Training Fighters and Wrestlers and the other trainers were training football, basket ball, and base ball players. Although some of the really weak kids became a bit stronger from some of the body weight stabilization exercises, the average high school athlete’s sprinting times and jumping heights did not improve. Basically we turned these athletes into "all show and no go". They looked like track athletes, but performed below average (Maybe we should of called ourselves Below Average Joe's? It could work).

What was really sad about this whole process was that these kids were not track athletes but athletes who played baseball, softball, football, and other traditional sports who were looking to become fast. Man, all the fighters and wrestlers just wanted better starting strength and stamina. They didn't. Why? Because they all lacked strength especially Relative Body Strength (strength in relations to ones body). What was our program providing these kids? It certainly wasn't the strength training needed.

There is a time and place (in an overall training program) for speed, agility, and quickness training for athletes, but last time I checked muscle is responsible for movement. If we did not possess muscles on our bones, we would not move (I told you it was simple). Muscle is not only responsible for movement, but a stronger muscle becomes a faster muscle through proper strength training (it's still simple). Stronger and faster contracting muscles lead to a stronger and faster athlete (I can not make it any more simple than that!). The question I really want to propose to these GloBo Gyms is how can an athlete propel themselves forward with a perfect body angle and spike their feet into the ground covering as much distance as possible (acceleration) with a positive shin angel when they are weak as hell! The answer is they can't. The SAQ training is more of a compliment to the strength gains that the athlete's are achieving in the gym. Not the other way around. Again, they weren't even track athletes!!! Unbelievable.

So how do athletes achieve Relative Body Strength? Hopefully at this point you know where this is going. The answer to this question is through a properly planned strength training program that emphasizes building a base of Maximal & Sub-Maximal Strength (Both, a superior way to develop the highest level of force possible by training against maximal & sub-maximal resistance) from the initial stages in the off- season all the way through the pre-season. For Fighters, all year long! When maximal strength is increased in relation to the athlete's body weight, performance is enhanced. This is why really strong and fat athletes are not fast too (there is a body fat/lean muscle component to being fast so stay lean and around your fight weight). Maximal & Sub-Maximal Strength training also increases intermuscular and intramuscular coordination (simply put, increased muscle coordination for performance). Through this increase a fighter and athlete's speed and power is enhanced. Their body just builds a strength base for power and speed to be built off of.

Now that we have learned about GloBo Gyms, Below Average Joe's, and the science of strength training for speed, you might be wondering how we train our fighters. Remember, it's simple. We get them maximally and sub-maximally strong. This is the base that is built which gets them fast. Through Barbell Training (Squats, Deads, Bench, O-Press), our fighters gain their new acquired strength. They work on this all year long with bouts of time where strength and training in the gym is put on maintenance ( Because Of Scheduled Fights & The Hard Conditioning Needed). We gradually implement SAQ type training and other methods for aerobic/anaerobic conditioning as we approach a fight. SAQ for Conditioning. That's It! Not To Become A Track Athlete! Once we draw close enough to a tournament or fight, we lower the training volume and intensity of our program so our fighters can maintain most of the strength gains they have worked so hard for. The moral to the story is for parents, coaches, fighters and other athletes to stay far away from GloBo Gyms and the Bull-Shit they are selling. If you are contemplating using agility ladders, make sure you are strength training first. Make sure you know why you are using the ladder and for what reason. Don't be skinny and weak. Raise your expectations and get strong. Be the most physical fighter you can be.

References:

Bompa, PhD, Tudor O. "Periodization Training For Sports" Second Edition

DeFranco, Joe. "The 40-Yard Dash Advanced Speed & Strength Methods" 2nd Edition

Zatsiorsky, Vladimir M. "Science and Practice of Strength Training" Second Edition

Gyms, GloBo. "Ways to Make Money Off of Parents, Coaches, and Athletes Who Don't Know Any Better"56th Edition

A Side Note:

The really weak kids who became stronger from some of the body weight exercises that were incorporated did in fact improve in their sprinting times and jumping heights. The minor improvements was due to the fact that they increased their body strength with exercises mentioned above, as well as with such exercise as Prisoner Squats(body weight squat), Prone Floor Cobras(hips, spinal erectors, shoulder girdle movement), and floor bridges(hips and hamstring movement). Notice what the focus of most of these exercises that were responsible for increasing the weaker athletes times (Posterior Chain: Hamstrings, glutes, spinal erectors). The reason why the stronger athletes did not increase their sprinting times and jumping heights was because they were stronger!! Their current strength levels were beyond the remedial exercises. Learn The Lesson Here.

Another Side Note:

I would like to thank Mike T. for our conversation that "fueled" this recent post. Thanks Mike.

Last but not least, Rocky Balboa comes out on DVD today. I highly suggest you head out and support the "Italian Stallion". Watch and see how Rocky builds some "Hurten Bombs" one last time.

Enter The YESS Training Blog

2007-03-01T01:09:00.014-05:00

Joe Rossi’s passion is to spread strength and condition training to Fighters. His company,

YESS Training, is dedicated in putting the "Hustle Behind the Muscle" for Combat Competitors and Fighting Athletes at the Amateur, High School, College, and Professional level. Whether you are a Boxer, Wrestler, Mixed Martial Artist, or a Weekend Warrior, our proven methods of Strength & Conditioning will get you in (Peak) physical shape and prepare you to Climb your own personal (Mountain). Sacrifice For Reward is YESS Training.

As a Professional Strength and Condition Trainer/Coach for over 10 years working with Male and Female High-School Athletes, Joe has also been an Okinawian Goju-Ryu practitioner for over 19 years earning himself a 1st Kyu ranking. With an Amateur Boxing Background, Joe has also trained and continues to work with competitive fighters in the sport of Brazilian Jiu-Jitsu, Judo, Muay Thai, Mixed Martial Arts (MMA), Golden Gloves Boxing Champions in the Novice and Open Divisions, as well with fighters at the amateur and professional level. He has, and continues to serve as an assistant corner man and is a USA Boxing member. Joe is a published author and has written numerous articles on the topic of strength and condition training for GNC, Vitamin Shoppe, BoxingPerformance.com and Alive Magazine. He holds a B.S. in Sports Management/Exercise Science and is certified with the National Academy of Sports Medicine (NASM) as a Certified Personal Trainer (CPT) and as a Performance Enhancement Specialist (PES). He is owner of the YESS Training Barbell Club located in Dumont, New Jersey. At the end of the day, the Integrity, Honor, Loyalty, Respect, and Success of Joe's Athletes is what truly matters. Sacrifice For Reward Is YESS Training.

To Learn More About Joe Rossi And His YESS Training Barbell Club: www.YESSTraining.com