When I was in 7th grade, Kyle Ward slammed me up against the wall outside of a 7-11 convenience store. He made me spill my slurpee. I then proceeded to go 7th grade “Beast Mode” on him and gave him the fight of his life for the next few minutes. I felt like the kid […]
When I was in 7th grade, Kyle Ward slammed me up against the wall outside of a 7-11 convenience store.
He made me spill my slurpee.
I then proceeded to go 7th grade “Beast Mode” on him and gave him the fight of his life for the next few minutes. I felt like the kid in “A Christmas Story” who gets bullied relentlessly until one day he’s had enough.
I had had enough.
Kyle didn’t like the fact that I was “dating” the girl that he liked. But Debbie was my girlfriend, at least for a week or so, and by God I would put up my dukes for her.
And throughout your life there will be times when you need to dig deep and stand up for what’s right. Whether it be a girl, a slurpee or both. When the time comes, what will you do?
Now I don’t advocate fighting – unless you put the gloves on and do it in a supervised fashion but I also don’t advocate becoming a doormat in life. A doormat gets walked on. People use doormats to wipe crap off of their “choose” if I can use some “tex-mex” slang.
DON’T TREAD ON ME
Although my 7th grade girlfriend is long gone, bullies and life’s challenges will never go away. Be prepared. The only stinking way you will ever have enough grit, fire and strength is if you go “Beast Mode” every once in a while. Physical training is a great way to test yourself to see what you’re made of. I had one of those training sessions this morning with one of my high school athletes.
Among other things, we did:
- Barbell Squats for 20 reps. He used 245lbs, I used 295lbs. You get 20 reps. You do not put the bar down until you get 20 reps. I don’t care if it takes 15 minutes. That’s Beast Mode!
- Extreme quad stretching for 90 seconds. Painful Beast Mode!
- Farmers walks for 250 yards with 53lb kettlebells. Mental Beast Mode!
- 10 yard sprints x 5 sets. Quickness and Agility Beast Mode! The video below is from this morning, Feb. 21, 2015 as I prep for Austin Fittest competition in May. I can see what I need to work on in the video below in order to improve. My form sucks.
If you’re looking for some Beast Mode bootcamp workouts of your own, check out Leon’s new “Beast Protocol Finishers”. Here’s a sample:
EQUIPMENT – none
NUMBER OF PLAYERS – 1+
TIME – 6 minutes
Goal – Survive
In this individual finisher drill, players must complete the following exercises while counting every repetition that they perform.
- Round 1:
Complete each exercise for 30 seconds without stopping
Each player should now be left with a total number of repetitions that they have completed throughout the 3 exercise.
- Round 2:
Is played the exact same as round 1, only this time, players must swap totals with one another and try to beat it. As a general rule, fitter players should swap totals with each other and the same goes for all beginners.
- Round 3:
Players swap totals one last time for the final game.
Change the exercises to suit your needs
Add in a long sprint after each round
Increase the time of each exercise
Use 4-6 exercises instead of 3.
For Bootcamp Instructors And Personal Trainers!
Beast Protocol Is A Set Of 30 Very Simple And Easy To Use Challenges Ranging Between 5 Minutes And 30 Minutes In Duration.
They Can Be Played Between Two Teams For Points Or Just For Fun.
This hot new resource comes with a money back guarantee!
Check out more by Clicking here
P.S. I’m still a little upset over that Slurpee…
I have been a fan of yours for years when I first bought your vol. 1 game ideas.
I teach bootcamp classes at a health club in Novato, CA. We have access to a
group room for my 5:30am classes. We get outside as much as possible,
especially in the summer months when its light enough to see!
Sometimes I wish we had a field for so many of these great games but we use
the tennis courts and adjust where needed. I also teach Kids Fitness classes
and find many of these games work wonderful for kids too. Thanks for the fantastic deal
and great ideas. I’m trying to decide which ones to use first for my class tomorrow
morning! So many choices! :) Have a fantastic day and thanks for your
The Russians dominated the 1976 Winter Olympics.
In 1979 at a sports psychology and performance gathering in Milan, Italy, American Scientist Charles Garfield, PhD. found out why. After a late night party in Milan with the city’s founding fathers and other dignitaries, a group of Russian Scientists told Charles that the reason they dominated that year was because of a secret mental approach. They had been implementing visualization, relaxation and concentration drills on their athletes which helped them DESTROY the competition.
Charles Garfield had been a bodybuilder, weight lifter and powerlifter for most of his years and simply couldn’t believe what he was hearing. He called B.S.
The Russians and Charles went back and forth until one of the Russians said “Let’s go find a gym right now and we’ll prove it to you!” So at 1am in Milan, Italy they went looking for a gym.
PREPARE TO HAVE YOUR MIND BLOWN!
Once they found a gym, the Russians asked Charles what was the most he had ever bench pressed. Charles said that about 8 years earlier he had been in hard training and had benched 365lbs. They then asked him how much did he think he could bench press right now as an absolute maximum. Charles thought for a moment and then told them 300lbs maybe.
As he warmed up, the Russians began using their mental toughness techniques on him – concentration, relaxation, visualization. I should mention that Charles WAS NOT warming up with any weight or with a barbell. At this point, it was all verbal. Coaching him, prepping him mentally. They walked him through 225lbs, 300lbs, 335lbs but only mentally. They loaded the barbell with 365lbs and told him to go ahead and physically perform the bench press for 1 rep.
To his amazement, he did it! Charles lifted 365lbs whereas just 45 minutes earlier he was sure that his one rep max was only 300lbs. That’s a 20% increase!
Dr. Richard Restak, a neuroscientist and author of 12 books about the human brain:
“The process of imagining yourself going through the motions of a complex musical or athletic performance activates brain areas that improve your performance. Brain scans have placed such intuitions on a firm neurological basis. Positron emission tomography (PET) scans reveal that the mental rehearsal of an action activates the pre-frontal areas of the brain responsible for the formulation of the appropriate motor programs. In practical terms, this means you can benefit from the use of mental imagery.”
YOU NEED TO KNOW THIS
At any time, whether you are an elite world class athlete or not, you are only using 25-30% of your muscle power.
Think of it. Your muscle fibers are only giving you 25-30% of their total ability. Wow! JUST KNOWING that should cause your face to break into a big grin. The question is, how do you bridge the gap? How do you go from 25-30% to 31% or more?
You use your mind. This gets me fired up. When bootcamp style training first became popular, a lot of trainers were using a military hardcore approach that may have been a little too much. Yelling in their clients faces, dressing up as drill instructors and so on. For those clients who stuck around, I’d be willing to bet that their mental toughness went up a notch or two.
While I’m not suggesting that you dress up as a Drill Sargent, I am suggesting that you tell the story above about Charles Garfield’s experience. People need to know this. And then you should repeat it regularly. I repeat it by saying “25%” both to my clients and to myself.
If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them. – Bruce Lee
You work on the same techniques that the Russians used on Charles Garfield. These techniques are those of:
By the way, this is NOT foo-foo Austin, Texas hippie drill where you eat magic mushrooms and go into a trance.
This method is used on elite world class athletes who lift tons of weight, sprint like a cheetah and jump like a red kangaroo.
Prior to the 1976 Olympics, the Russians divided their high level elite athletes into 4 equal groups. They wanted to conduct an experiment with the mental training techniques that they had been developing.
- Group 1 performed just physical training during the several week experiment
- Group 2 performed 75% physical training and 25% mental training
- Group 3 performed 50% physical training and 50% mental training
- Group 4 performed just 25% physical training and 75% mental training
*At the conclusion of the experiment, Group 4 made the most improvement in terms of their physical capabilities. BY FAR. Group 3 made the second most improvement, group 2 made the third most improvement and group 1 made the least improvement. * Peak Performance by Charles Garfield, PhD
The mental training obviously paid off
More than ever, we as a society are distracted. Even if you’re NOT an athlete nor want to be one, these techniques will help. I saw a story about Arnold Schwarzenegger recently in which he talked about his need to become more focused in the mid -seventies. He was just starting to realize some success by way of his movie career, real estate, books and seminars. He felt distracted and unfocused. A friend told him about transcendental meditation. He started using it 2 X a day for 20 minutes each session. *The TM technique involves the use of a sound or mantra and is practiced for 15–20 minutes twice per day.
Arnold said that it completely fixed his distraction problem and that he learned how to focus and go on to do some big things in life (mild understatement).
HOW TO START
Spend 5 minutes in a quiet, dark room with a timer and a pen light, flash light, etc. Turn the pen light on, turn the lights in the room off so that it’s dark, start the timer which should be set for 5 minutes (more if you want). Your goal is to focus on the light which should be shining on a wall. As thoughts come in and out of your mind, continue to gaze at the light. Keep your mind clear. Focus on your breathing to relax. Once the timer goes off at the 5 minute mark, you’re done.
Repeat this drill every day for 7 days. I’ve found that right after a workout but before I eat is a good time for me. Find the time that works for you. By doing this drill, you are working your mental muscle, building your focus capabilities and drowning out the noise.
But, in the first place, you must learn to exercise your mind
- Eugen Sandow
The above sentence is the third sentence of the classic 1897 book, Strength and How To Obtain It
DROWN OUT THE NOISE TO GET THE TOYS
The toys could be anything that you desire – a car, a vacation, a house, win an adventure race, etc. YOU decide what the toys are. That’s the fun part. They’re is no trophy or award for how many facebook posts you make or how many likes your post gets although I know that facebook is a necessary evil in today’s business world.
Next is the put your plan into motion part. Get going, it only takes 5 minutes.
I’m doing this step (step 1) of the 3 steps this week. Stay tuned because I’ll be writing about step 2 next.
Stay tuned and stay focused!
Here’s a cool exercise that you can use in your bootcamps.
If you’re tired of dips, diamond push-ups and dumbbell exercises, you’re going to love this. Do it right and it will completely wreck your triceps.
- elevate the feet on a box (as shown in the video)
- elevate the feet on a park bench
- elevate the feet by having a partner hold them – this is an exercise in itself
The higher the feet, the harder the exercise becomes. At least for me. Aim for 8-10 reps or 15 seconds on/15 seconds off.
How To Implement Scott’s Evil Triceps Push-Up Exercise
- Make it a station
- Use it as an exercise in Deck of Cards
- Use it as an exercise in Dice
- Use it an exercise in any of your current bootcamp workouts
- Use it as a partner exercise 15 seconds of work/15 seconds of rest x 3 sets. Switch. That’s only 90 seconds that the person holding the feet is resting. If you’ve run sprints, done squat jumps, burpees, etc – they won’t mind the 90 seconds of rest.
Your hands should be about 4″ apart, palms flat and elbows on the ground. Do a push-up and fully lock out the arms. Slowly lower the elbows back down to the ground.
That’s 1 rep.
Make sure that your bootcampers are doing this slowly in order to get the most out of it.
Monica wanted to show me a new exercise for glutes and hamstrings.
Who am I to argue? As I filmed her demonstrating this exercise at Gold’s Gym in Austin, Texas, I knew that this would be a great new exercise for my bootcampers. It obviously works for her!
This is one of those exercises that you will have to experiment with. Due to limb length, you’ll need to keep at it until you find the sweet spot. You may need more or less weight. You may need more reps so you can perfect your form. Don’t give up. This is a staple of her workout and one that she has taught privately to clients for years.
HERE’S HOW TO IMPLEMENT IT IN YOUR BOOTCAMP
This is not an exercise that you want to rush through. Give it a shot and see what you think. Do 3-4 sets of 8-10 reps. You’re targeting glutes and hamstrings. If you partner up with someone, one person could run two 30 yard sprints while the other person does 8-10 slow, controlled reps of this exercise. The next time, run two 20 yard sprints while the other person does 8-10 reps. Finally run two 10 yard sprints as fast as possible while the other person does 9-10 reps of this exercise.
That would be a great way to work this into your class.