The Bear Crawl Workout That Gets You In Rugged Condition Fast

You hear all kinds of ways to describe conditioning or some weird saying like Functional or something along those lines. Before you know it, they become a cliché and its meaning becomes meaningless. Johnny Grube describes his style as "Conditioned Strength" (whatever the fuck that really means since it's probably the most made up term for training) but it's not the worst one I've ever heard. When it comes to conditioning, it should sound ferocious, cunning, manly, old school and something that relates to those who've been through the ringer; something like, "Rugged Conditioning." To me, that sounds like something that's intense, combative, powerful and badass. 

One of the things I've seen Grube do (when he's not ranting like a lunatic and bullying anybody that doesn't share his set of "values") was go hard on his Rogue Bike for several minutes doing a reverse tabata style format which is 10 seconds on, 20 seconds off for 10 rounds (which roughly totals 5 minutes) and you know where I'm going with this. I took that concept and made it a Bear Crawl workout. Clearly I don't own a Rogue Bike but maybe one day I will but the Bear Crawl is just as awesome to do. I'll give him this, he's awesome at conditioning training and utilizes simplistic approaches to exercise that works for him and I respect his work ethic but outside of that, he just goes off the deep end doing nothing but running his mouth about people that have nothing to do with him or his family and acting like a crazy bigot. 

Let's get back on track, the Bear Crawl Workout that will get you in Rugged Condition fast. It's simple, quick and hits more muscles than you can imagine. With consistency (keeping it to 2-3x a week) it's possible to burn fat like a furnace, put on natural and functional muscle and have you be explosive so you'll be ready for anything. Did I forget to mention that it potentially makes you stronger in the long run and have crazy stamina? What's even crazier is that it can be done practically anywhere and the only thing you need is a HIIT Timer so things are set which you can find on your cell or grab one of those Gym Boss Timers. Hell, I've done this workout in my living room and I feel like a million bucks afterwards. It was one of the first workouts I did after recovering from my Sciatica Injury. 

Being in shape goes far beyond what you see on the outside, you may not look like a model or have that ripped Instagram look but if you can go hard and be able to have gas left in the tank and are healthy, looks aren't always going to matter. Hell you can look like a Skinny Yogi like Rahul Mookerjee or small like Royce Gracie and still be deceptively strong (but that may be pushing it a bit since he likes to brag about what he's "capable" of doing and Royce would destroy someone like Rahul in seconds) but the point is, you can be big, small, tall, short and still be in awesome shape, it's just a matter of what you do to be consistent.  

This would be a hell of a finisher to really kickstart your metabolism after a regular workout or it can a punishment for wrestlers/MMA Fighters to do before and after practice, whatever works. This isn't the type of workout that should be pushed to the side or taken lightly. It's hard, it's rough and it tests you in ways that you didn't think were possible. Despite the doubled amount of rest, you still barely have time to truly catch your breath before the next round. The moment those ten seconds are up you got one of two choices: 1. Stay in the Bear Crawl Position (which isn't really resting still) until you've done all the rounds or 2. Get up and walk to the starting point and get into position for the next round. As Billy Robinson once said "There's no rest in wrestling" neither do you in this workout.

You don't need to be a pro athlete to be in awesome shape but it's important to understand that to be in awesome shape, we take some things from the very best and mold them to our goals and making the most of what our bodies CAN handle.  Be safe, hope you have/had a great 4th Of July, train with great intensity and keep being amazingly awesome. 

 

100 Seconds Of Fat Melting Training Like Nazis Standing Next To The Ark

 

Certain aspects of training can be hard as hell and you do the best of what your body allows you. Even with a strong mind, your body is quite capable of more than we give credit but there's always a limit that reaches maximum. In Sprint Training, no matter who you are, your top speed only lasts mere seconds. In those seconds however, you are training your body to tackle fat like Kevin Greene took down quarterbacks; hard, fast and with ferocious intensity. 

Sprints separate the men from the boys and turns them into lean, mean fighting machines nearly as fast as the Flash. You can have your life flash before your eyes and still see what it would be like to go so hard that you are fighting for your life at the same time. Sprints are primal, intense and full of benefits that we often ignore because of the various things that it does or doesn't do. In simple terms, Sprint Training gives off Warrior Vibes.

For 10 seconds at a time, you can imagine many things to make this as intense as it's meant to be: Chasing down somebody, running from an animal, racing your shadow, being a character, being a real life superhuman or whatever you choose to do, make it so you're creating the fastest version of yourself. Those 10 seconds can determine the ability to burn off fat at a rate that's almost unbelievable to comprehend. Now imagine working those 10 seconds multiple times and rest 2-3x as long in order to recover. It's Strength Training in its simplest form; no complicated things to do, no machines, no gym noise, nothing but you and the ground. 

Hill Sprints however make fat burning the ultimate workout that ground sprints doesn't get passed. Even by mere inches, Hills make your ground work better and you take on a whole new meaning to the words "Mental Toughness." This past Thursday and yesterday, I took on a Hill nearby the house and went as hard as my body allowed me for 10 Sprints at 10 seconds at a time. I wasn't always my fastest, but went hard as I possibly could and made each sprint and my recovery count. It's that time of year where flowers bloom, the weather gets warmer and the days are longer. It's time to hit the Hill to really make the most of what you want to achieve in having a lean physique fast. 

Like the Nazis standing and getting melted by an ancient and powerful box, your fat won't stand a chance with Hill Sprinting. Like always, pay attention to form but at the same time, pay attention to your intentions as well. This isn't some climb up a hill and going for a hike, you're going to work at the hardest you can possibly make it for those few seconds of training. Intensity is the key and your will to go hard as if your life depended on it. 100 seconds is all of the time it takes to induce the largest amount of Growth Hormone and Testosterone possible. Be able to breathe better, sleep better, eat more and feel that urge of sexual energy that every guy wants to feel. 

Training this way is only needed 2-3x a week and it's best to start off with a small number of sets and seconds if you haven't done them in a while. 4x8-10 seconds would be a good starting point, that's a max of 40 seconds of work. Each month, add one sprint and a few seconds to progressively get more out of it. Max sprints IMO shouldn't be more than 20-30 seconds and on most days, 10-15 is more than enough. Max amount of Sprints shouldn't be more than 10 because you're training merely to get leaner and stronger, you're not trying to match Walter Payton who did so many damn sprints it's a miracle his legs didn't fall off his body. At full speed may not be more than a few seconds and probably no more than 10. It's very difficult if not impossible to stay at 100% speed for 30 seconds. 

To build a program on Hill Sprints, check out Josh Bryant's 6-Week Sprint Training Guide to get you started. Also check out his Speed Training book.

Be fast, run hard and keep being amazingly awesome. 

By The Beard Of Zeus

            

             Sorry I had Anchorman man on the brain this morning. If you’re a fan of Will Ferrell or Awesomely Stupid Comedy watch Anchorman & it’s sequel. Whenever Ferrell (who’s character is Ron Burgundy) is in shock or whatever he says a random set of words instead of holy shit it’s like “Sweet Odin’s Raven” or whatever comes up. I find it funny but I still like the god himself.

            Funny things aside, you can harness the power of Zeus if you apply the thought, your action and your imagination of super strength and speed by using simple techniques that can create strength by three fold. It’s teaching you to harness your strength that you already possess within you that just needs a key to unlock the door. Believe me I was skeptical at first too and I've been learning all kinds of stuff for years but I decided to put my skepticism aside and just test it, see if the guy who was teaching it was bluffing and full of shit, I was dead wrong and was in for a whirlwind.

            I was shocked when I incorporated the sounds, the imagination and the target points to what I want to do and my strength shot up like a damn cannon. I've literally done hundreds of exercises in my lifetime and even with the most difficult ones felt at ease. It’s called CoreForce Energy; a system proven to combine different elements to surge your strength in less than a few minutes if not seconds. Imagine if you’re an athlete being able to run a little faster down the field, knock the ball out of the park, have laser eye coordination while shooting a basketball have a faster and more accurate slap shot, have a better golf swing and do it all without steroids and/or PEDs, would you want that kind of power and speed?

            This isn't just for athletes but for people from all walks of life from the business man to the martial arts, to the entertainer and opera performer, to the awe strength of Circ Du Soleil to the motivational speaker who wants project a greater voice. When you get your hands on CoreForce Energy you’ll learn in small chunks how to peak your performance at the maximum level with step by step simple but effective elements of training, philosophy and the internal arts.

            Zeus is a fundamental component of the course and you’ll find out why when you hear the sounds of power and music, to feel the surge course through you with breathing patterns that give you strength instead of draining it and you’ll find the deepest secrets of Einstein’s vision of standing on the tip of the light traveling at the speed of light at 186,000 miles per second and how this one technique can increase your speed within an instant. Unlock the power that’s already within you and harness your strength like you've never seen it before. No matter how big or small you are, there’s something there for everyone and my friend Garin Bader will show you the deepest secrets of unlocking your power, your undeniable speed and the strength that is just edging to be unleashed. You have the power my friend, make it happen and perform at a level that you have been dying to have.