The DEATH STAR is here!!!

For your increased fitness and performance, The DEATH STAR is here!!! No, not an actual battle station, but this is a 20 lb slam ball that is perfect for workouts and performance training.  Replicated from the movie "Star Wars", this ball does the job and lives up to the challenge in training routines.

"A slam ball is a weighted fitness ball which can be used in a variety of exercises aimed at increasing explosive power and speed. Great for traditional medicine ball movements like overhead slams and squats, as well as more modern uses like wall ball training. The constant dropping, throwing, and slamming a traditional medicine ball suffers inevitably takes a toll on the ball itself. The Death Star Slam ball is made of incredibly strong and dense polyurethane rubber, giving it supreme defense against any rebel attack. The Death Star Slam Ball is truly a technical terror that has been constructed with no weaknesses (that we know of)"

--ONNIT, makers of the new Death Star Slam Ball

Click here for more information and grab yours while they are hot!

Complex: Rdl, Row, Hang Clean, Push Press

Using the Pur Motion Clean and Jerk to simulate bar movement is great because you can keep your hands in a neutral position the entire time.  In the video above, I am performing a non-stop series of RDL, Row, Hang Clean and Push Press without putting the "bar" down.

In this particular series I perform a posterior move (RDL), a pull movement (Row), an explosive move (Hang Clean), and a push move (Push Press).

Creating combinations with Pur Motion devices adds an element of variety to performance training.

Lateral hurdles with hill sprint adds new element to training explosiveness and change of direction

I've always been fascinated by combining drills and exercises together.  It's not that I want to make then difficult for the sake of making them difficult, but the challenge to me is pairing two actions together where athletes have to go seamlessly from one to the next.

This drill featured is one way to work lateral movement and change of direction with uphill resistance sprinting.  Kills two birds with one stone: lateral movement side to side and then explode forward into a resisted sprint.

VERTIMAX PULL UPS: a new spin on a great device

A year ago I got this crazy idea that the Vertimax can be used for just about anything.  To prove a point, I went through a week and tried every drill imaginable using the Vertimax

I took it to another level and tried combining Vertimax and pull ups for resisted pull ups. The best part was being able to vary the resistance from set to set. Check out the video and if you have a Vertimax, try out resisted pull ups!

Add strength to your legs with Reverse Lunges

Take a step back---literally!

Use reverse lunges as a way to increase your leg strength one leg at a time.  We spend much of our time on two legs running, jumping and moving.  Now take a step backwards on one leg and feel what it's like to be on one leg as you momentarily balance, then drive back to the top standing position.

See the video above. This exercise can be performed with DB or with a barbell.

  • Keep your torso upright the entire time
  • Step backwards and use front let to stand, not rear leg to push
  • Engage and tighten your core as you perform each rep.
  • Alternate each leg, or do an entire set of one leg before moving to the next.
Great exercise for sports involving jumping, sprinting and cutting.