Where the $#*&
has SCRAPPER been?
To say it's been a while since my last update
would be a major understatement! If I were to write about
all the things that have been happening over the last 18 months,
I'd need more than just this page to tell you all about it.
As it usually is with every day life, there's been good times
and not so good times, but I've been fortunate enough to have
really good friends that have helped me get through the rough
I just got back from working in Florida for
the last 7-8 months and, let me tell you, it feels great to
be back home in Hawaii with my family. Re-focusing on being
SCRAPPER again has allowed me to get myself back into the
training game with a renewed sense of motivation and drive
that I had felt was missing for a long time. This time I intend
to keep the newsletters and projects updated regularly!
As usual, lets dispense with all
the hand holding patty-cake and get right into it!
My sons have recently started playing
LaCrosse and, much to their dismay, I offered to
step in and help with the team's conditioning. Now I don't
know JACK about the actual game of LaCrosse, but
I DO know about conditioning athletes for better
performance. Within just 2 weeks of simple
bodyweight exercises and Mod. 1
type mini-routines thrown in during regular practice,
the other coaches and I watched as our team completely dominated
their opponents this last weekend. Our guys were running circles
around, over, and in some cases literally THROUGH
their opponents for an overwhelming 6-3 victory.
Not a big deal, you say? Considering
that overall our team was smaller, we have a new goalie, we
averaged more attacks, goal defenses, less frequent player
change-outs than previous games, AND we tied with this same
team the last time we played them...I'd say that it was a
pretty big deal.
Anyway, the team usually warms
up with some Tabata-Style Squats (read about the Tabata Interval
protocol on Taku's Page) and
we usually finish up with Perpetual Motion. The great thing
about this type of routine is that you can tailor it to almost
any level of fitness or ability.
I'll tell you guys about Tabata
Squats in the next update, but for now, check out PERPETUAL
MOTION and let me know how you implement it into your
YOU'VE GOT WITH THE SHOULDER-SWITCH PRESS!
love using sandbags in my routines for several reasons. They
are cheap to build, can handle all kinds of abuse (if you
use the right material), and are deceptively brutal! I've
had clients lift them, press them, drag them, and throw them.
Few things are more humbling than having your butt kicked
by a 50lb sandbag and the Shoulder-Switch Press does that
in quick fashion!
yourself with this deceptively brutal exercise!
INFAMOUS TURKISH GET-UP!
When it comes to picking exercises
that place the most demand on your strength, balance, coordination,
and flexibility, the Turkish Get-Up using Clubbells ranks
up near the top!
Learn the mechanics of
one of the most challenging exercises around!
A while back a friend had
posted a routine in which you took two antagonistic movements
(like squats and pullups) and performed them, back to back,
for 20 minutes. Being the spawn of evil, I figured out a way
to put both exercises together and make my clients really