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
Friday, 30 January 2009
Friday, 23 January 2009
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
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
Thursday, 22 January 2009
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
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
Wednesday, 21 January 2009
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.
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.
Thursday, 15 January 2009
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
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
Sunday, 11 January 2009
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
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
Thursday, 8 January 2009
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
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
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