4 week Hardcore Workout Program & Live Webinar for Seriously Fit People

Back in the middle of December, we gave away a brand new 4 week program for people to do in the New Year.

It included workout record sheets detailing everything about the session i.e. sets, reps, tempo, rest etc.

On top of that there was three videos exclusive to this programme that we released to help explain the exercises more fully.

All of this was released for free to a group of people who signed up for a world wide fitness promotion called '12 Days of Fitness’.

Well seeing as it’s been 6 weeks since we released the program and since we’ve had so much positive feedback we decided to launch it to as may people as possible.

So get over to this link and download your free programme and watch the videos now.

Also with in the next 10 days we will be holding a live hardcore workout fitness webinar (only available to those who download the programme) to talk you through any problems, issues or questions you have to get the most out of the hardcore workout and take your fitness level to the next stage.

So get over to www.thehardcoreworkout.com/hardcore4week to claim your free 4 week program and get on the VIP lists for the free webinar.

Until next time,

Are you tough enough for the hardcore workout?

Andrew & Alex

You Don’t Know Squat! – How deep should you go?

Well this is one of those discussions (well one way discussion anyway)`with in the world of weight training technique which you will either agree or disagree with - sorry, but if you disagree with us you’re just plain wrong! :-)

You see many people ask us all the time “how deep should I go when I squat?”

There is only one acceptable answer in our opinion. You only go down to a position where you can maintain good technique and posture.

Some trainers or coaches will claim that it’s not a full squat unless you get your thighs parallel with the floor. Well which part of the thigh – front or back?

Also what happens if you can’t get there?

Why can’t you get there?...Are you just not trying hard enough?

Unfortunately there is no one answer but there could be any number of places in the body where muscles are either two weak or too tight to allow you to get in the ‘perfect’ position.

You could argue that if you work hard and keep on doing it you will get there. Well I’m here to tell you will not always get there no matter how hard you work at getting strong or flexible.

Undoubtedly there are people who could get to a deep squat position if they got strong enough but there is one thing that many people over look.

The simple truth is that we are not all made up in the same way. The insertion points of Alex’s muscles will be slightly different to Andrew’s and just about everyone else. This means that there is the potential to not ever be able to get into a deep squat if you articular surface restrictions won’t let you.

Articular surfaces, purely means the joint surfaces. So if you have some defect or growth spur, say in your hip joint, that restricts the body from going into deep hip flexion then no level of stretching or weight training will help you.

So there is a reason that someone cannot get deep that has nothing to do with exercise execution or strength and everything to do with the way the body is made up.

Here’s one of Alex’s you tube videos:

Perfecting Squat Technique



Let us know what you think by commenting below.

Until next time, train hard, train smart, make every drop of sweat count!

Andrew & Alex

My Hardcore Workout yesterday

Thought I'd run you run through a beasting I gave myself yesterday. Seriously, I was destroyed at the end of it and was still sweating half an hour later.

Warm Up: 5 minutes jog on treadmill, followed by Bodyweight 300 (see earlier post)

Workout:
A1 Kettlebell(KB)Squat (2 KBs in rack position) 3 x 10
A2 Hanging Supine Row (using strapped handles, similar to TRX) 3 x 10
A3 Hanging Press Up (as above with feet raised) 3 x 10
A4 KB Swing 3 x 10
No rest between exercises and 30 sec between sets

B1 Chin Up 10,8,8
B2 BB Goodmorning 3 x 10
B3 Single Leg Half Jack-Knife (Stability Ball) 3 x 10 each leg
B4 Box Jump (24") 3 x 10
No rest between exercises and 30 sec between sets

WARNING: DO NOT ATTEMPT IF YOU ARE NEW TO TRAINING OR HAVE HAD BACK OR KNEE PAIN IN THE LAST YEAR

Unfortunately, I didn't have the video camera to hand to film it, but I will try and get another fitness video done for you all over the weekend.

Please send us your comments on this session.

Are you fit enough for "The Hardcore Workout"?

Andrew & Alex

Why Sex Seems To Be The Favourite Reported Exercise!!

If you are following us on Twitter (click to see our page if you’re not already following us) you will have probably been asked by us what your favourite exercise is.

Well now that we are approaching nearly 1000 followers it is time to release the results.

By far the most consistent response was …SEX.

Yep no fewer than 17 people came back and told us sex was their favourite exercise.

Now neither of us here is any type of tantric love doctor but I think some of you are having us on…seriously how energetically do you go at it?? - if my wife gets 5 minutes out of me she’s done well :-)

In all honesty it was probably the second most stated response but it sure made us open our eyes, especially as every single one that came back saying sex was their favourite exercise were female.

Now either a) guys don’t think about sex as much as women claim or b) not too many guys want to admit sex as being there favourite exercise….especially when they are sending messages to two men!!!

So what has been the most highly reported exercise?

Well there is one common theme running through a lot of peoples answers and that is that squats seem to be the most favourite.

Not always regular back squats but we’ve had some other good ones like Bulgarian split squats with a shoulder press or dumbbell squat to shoulder press, so you can see people love to mix up there squatting with other movements to try and get the most amount of work done.

Tomorrow we’ll go over some of the basic fundamental mistakes people make when squatting.

Until then train hard, train smart – make every drop of sweat count!

Andrew & Alex

P.S. Andrew asked me to make sure you knew it was me (Alex) writing this post….wonder why!!
P.P.S. We'll try and put a video together of all our favourite squat variations.

300 Hardcore Workout - Craig Ballantyne's Turbulence Training

Here’s another hardcore workout. This one is from Craig Ballantyne of www.turbulencetrainingmanual.com

You’ll probably recognise the style (it was not our exclusive workout, we’re really not sure who popularised it but it was probably www.gymjones.com ), many trainers talk about and use these high fat burning workout type programs to give their clients fantastic results and fat loss.

Anyway checkout the hardcore workout session below.

300 Workout



Craig is one of the leading online providers of fitness training for people who lack time and equipment – You can see what his program is all about by **clicking here**

Until next time…..are you tough enough?

Andrew & Alex

How not to lift weights correctly!

Well we've seen some people lift weights with some really dodgy form before but this video really sums up how dangerous lifting weight can be.

It also highlights that you really should work with a training buddy, but preferably not a kid!

Out favourite clip is the 5th one involving a child lifter and their Dad!





Until next time remember to maintain good technique whenever you are lifting, if you can't then there's no point in continuing the exercise, period.

Andrew & Alex

HARDCORE WORKOUT - EDT

Here's another great workout for you to try.

WARNING: DO NOT ATTEMPT IF YOU ARE NEW TO TRAINING OR HAVE HAD BACK OR KNEE PAIN IN THE LAST YEAR



This is a great method for improving your anaerobic fitness and recovery time, whilst doing loads of work in a short space of time. This means you'll have a massive post exercise oxygen consumption and burn loads of fat too.

Simply pick 3 compound exercises at a 15 rep max weight. Do 10 reps of each in a circuit, as many times as possible in 15 minutes.

Are you fit enough for "The Hardcore Workout"?

Andrew & Alex

Dreaming Higher

Right, time for some more headtalk. It's January, so I imagine some of you have made some New Years fitness resolutions, probably made a start on a new programme and/or diet. Some of you may have not bothered this year, because either you did it last year and gave in a few days or weeks later, or you are fairly happy with how you are doing now and don't see the point in it.

Goals are important in achieving great things. I would say within fitness, they're as important as the quality of the programme you're working. And we shouldn't be put off by fear of failure or complacency. In fact, it's the chance of failure that is the very thing that gives us the chance to grow. Being out on a limb, in new territory, pushing the boundaries, that's where the most risk is, but also the most reward.

If you have set goals for yourself already, have another look at them. Are they challenging for you? Are you really stretching yourself? Or have you set goals that you know are easily achievable? If you have aimed high already, then congratulations, you have the "Hardcore Workout" mindset already. If not, then I challenge you to set your goals a little higher. Dare to dream.

I thought we'd show you this video of a free climber pushing the limits:



No Fear, eh? Well.......I don't know. I don't know the guy personally and whether he has had to overcome his natural fear of height or whether he is just a bit nuts and has no fear. But I want to say this. Courage isn't the absence of fear. It takes no courage to do something that doesn't scare you. It's having the fear and doing it anyway that's courageous.

So again, have a look inside and ask yourself "is fear holding me back from dreaming big, from setting higher goals?".

Are you fit enough for "The Hardcore Workout"?

Andrew & Alex

Stories from the Fitness Trenches – Lactate Threshold Workout

Hi Alex here - A few years ago I was training a very promising junior tennis player (he played an exhibition match at Wimbledon during the Championships).

We worked on all sorts of aspects of tennis and being that he was only ten we concentrated on a lot of body weight circuits and speed, agility and quickness training.

Occasionally we would do some really fatiguing sprint shuttles and the like. Well on one occasion I introduced a really tough one to him and…well things didn’t go to plan.

The workout looks a little like this:

Set up a 20m space that you can sprint along.
You are going to be doing max speed shuttles where you turn and come back the way you have come so make sure the surface is good (we used an indoor tennis court, but I have done it outdoors).

So here’s what you do:

1. Sprint 20m – rest 5 seconds
2. Sprint 20m turn and sprint back for a 2nd shuttle – rest 10 seconds
3. Sprint 20m x 3 – rest 15 seconds
4. Sprint 20m x 4 – rest 30 seconds
5. Repeat 1-4 above
6. Repeat 1-5 above after 3 mins rest

That’s it – short but brutal (you need to make sure you are well warmed up and if you know how to do dynamic flexibility warm ups then use them).

Back to the story of the tennis player…

…we finished the final 20m x 4 shuttle sprint and as I walked towards him to congratulate him on his effort I noticed that he had started to turn a light shade of green and was very close to vomiting on the spot.

I looked in to his eyes and asked him if he was alright to which he could only shake his head.

I quickly pushed/carried him to the nearest toilet facility and just in time too, as he vomited in to the bowl just as we speed marched through the doors.

After I had helped him clean up (remember he’s only 10!) I sat him down and told him this simple truth.

I hate it when people vomit from training – I don’t think it’s smart or cool or anything I have seen some people rave about. It’s not something I want to see, but it did give me one hell of an insight into the fact that he was dedicated and willing to push him self hard.

I have never been ill from training and believe me I have been through some hellish days and weeks in my professional rugby days (and on many occasion felt I might be). Others I used to train with were violently sick before a game (mainly that was a nerves thing) and occasionally someone would be ill during training – but it was always the same ones.

Some people just react that way but as I say, personally it’s not important to me. Whilst, as I said earlier, other coaches occasionally talk about the ‘puke meter’ as a basis to determine if you have given it all your effort.

So the moral of the story is try not to puke but still push yourself hard enough that you are on the cusp of not being able to complete another seconds worth of work – in essence give it 100% all the time.


Until next time,

Train hard, train smart, make every second count.

Andrew & Alex

How Star Wars Can Help Get You Long Term Fitness Results!!!

Well this is an absolute beauty in our opinion.

Whilst it has a funny side to it there is a message behind it….





…and that is the power of the darkside, oops sorry just messing. No the serious message here is that in order to get a long term fitness results you will need some form of accountability and support.

This can be in the form of friends, family, training buddies, personal trainers, twitter or facebook groups. It’s why groups like weight management groups are so popular and do generally get good results.

What ever you can do to get some support and accountability you will have made the first step in Alex's '5 keys to success in 2009' which Alex posted on his personal blog **read it by clicking here**


Tomorrow we’ve got a killer circuit to do, we can’t film this as we don’t have the space but we’ll talk you through every part of this killer lactate threshold workout.

Until tomorrow,

Andrew & Alex

HARDCORE WORKOUT - TABATA PROTOCOL

Here's our 4th Hardcore Workout for you to enjoy.

WARNING: DO NOT ATTEMPT IF YOU ARE NEW TO TRAINING OR HAVE HAD BACK OR KNEE PAIN IN THE LAST YEAR

Created by Dr Izumi Tabata, this protocol is an intense cardio interval training method that improves anaerobic and aerobic fitness simultaneously. This is also a great method for burning fat.

In this Hardcore Workout video, we are demonstrating with the Kettlbell Swing and the Kettlebell Clean and Press, but you can use any form of cardio conditioning (sprinting, rowing, biking, bagwork etc.) or other strength training exercises.

Simply perform intense work for 20 seconds, followed by 10 seconds rest and repeat for a total of 8 cycles.

Are you fit enough for "The Hardcore Workout"?

Andrew & Alex