Salt City Grapplers
Interview with Salt City Grapplers instructor Jeramy Hunt Loveless. Jeramy has had great success with student Roy Nash who won the Utah Freestyle Wrestling State Championships and also placed 4th at the FILA Cadet Nationals/World Team Trials! Check out Salt City Grapplers on Facebook!
Roy Nash Interview
Here is a killer workout that you can do with or without weights. Be warned it is not for the faint of heart. You have to be willing to go through the pain and fatigue barrier to do this type of workout. Here is how it works:
1. Get a standard deck of playing cards and shuffle it up really good.
2. Designate one exercise per suit.
Eg. Hearts = Situps, Diamonds = Pushups, Spades = Squats, Clubs = Pullups. Jokers = 40 Squats non-negotiable.
3. Lay out all the cards.
4. Begin completing repetitions of each exercise according to the value set by the card. Eg. Ace = 11, Royalty = 10 etc. Complete one card and then immediately do the exercise and reps as indicated by the next card.
Note: This is a VOLUME workout...if you want to go heavy and use weights I would recommend a weight range range that you can regularly handle for 10 reps. You can try for more as you get more accustomed to the workout.
I did this today with Hearts = Situps, Diamonds = Dumbbell Bench, Spades = Bodyweight Squats, Clubs = Deadlifts Here is what the actual rep count was:
Situps = 95
DB Bench = 95 @ 90 lbs
Squats = 175 (95 + 80 from the 2 Jokers)
Deadlift = 63 @ 315 lbs (I cut the Face card number in half on Deadlifts)
All total that was 428 repetitions! In the DB Bench I moved 8,550 lbs and 19,845 lbs in the Deadlift. Not bad for a workout that takes less than 30 minutes to complete and leaves you gasping and exhausted on the floor!
With our without weight the Killer Cards is a great workout and it has made a huge difference in my overall conditioning and my body composition.
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Office Workout Blues
If you're like me and work in an office you might get a little tired and sluggish...especially with long days and late nights. I had a great little break and blew off some steam with this workout. It only took a few minutes, woke me back up and kept me moving during the day.
2 Sets 50 Push Ups
3 Sets 10-15 Dips
Lunges 30 yards down and back
Let me know if you have anything that you do that helps with your office workout!
I've been working specifically on arm chokes for about a year now. Here are two that cover more or less the same principle but to opposite sides. Here is a quick version of how to do them.
The Front Headlock is one of my all-time favorite turns for Greco Roman and Freestyle Wrestling. Here I show you how to use it for both styles.
Michael O'Rourke, OK
I have really been loving Advocare products! Check out Rehydrate and Post Workout Recovery!
This was a pretty cool video I came acrossed and thought that it really was a good one to include for grappling training. The trainer's name is Chad Howse and he his website is www.chadhowsefitness.com