by Pete Luffman | Aug 26, 2018 | Free workouts and programs
If you want to run and avoid the all too common aches and pains that can be associated with pounding the pavements week in and week out, you need to strengthen your body to be able to cope with all of that pressure on your bones, joints, tendons, ligaments etc. Key...
by Pete Luffman | Apr 6, 2017 | Free workouts and programs
If you are looking for a method to get stronger and grow muscle, it doesn’t get any simpler than the bear protocol by Pavel. Heres the rules! Choose a fixed weight Lift it for sets of 5 Take between 30-90 seconds rest Start with 5-10 sets and do more each workout The...
by Pete Luffman | Feb 11, 2017 | Free workouts and programs
Time crunched? Follow the progressions in this short duration but intense program, and build muscle, strength and fitness with only hour training time per week! That might sound unrealistic, but if you follow the progressions as laid out, your body will have no choice...
by Pete Luffman | Jan 14, 2016 | Free workouts and programs
Don’t listen to what the gym rats say, if you have a collection of kettlebells, you can use them to build a strong and muscular physique. Yes kettlebells lend themselves to ballistic movements and are mostly thought of as a metabolic fat loss conditioning...
by Pete Luffman | Dec 16, 2013 | Free workouts and programs
Kettlebell workouts can be as easy or hard as you want them to be. Here we have a descending snatch ladder with an ascending push up ladder, move through this one with minimal rest for a short full body workout! Snatch – 10 L/R Push up – 1 Snatch – 9...
by Pete Luffman | Dec 12, 2013 | Free workouts and programs
There is saying to “press a lot, you must press a lot” To make progress with overhead strength work you need volume and frequency. Nothing beats the Russian repetition ladder to accomplish that goal. Here’s how it goes Clean the bell to...
