In this issue:



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 patches.

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 training schedule!

New candidates for the "I HATE FISH!" Club!

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I 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!

Test yourself with this deceptively brutal exercise!

Click here!

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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!

Click here!

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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 work!

Click here!

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Drop me an email if you have any questions: scrapper@hawaii.rr.com

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