Hocevar Performance http://hocevarperformance.com/blog The Next Level of Athletic Performance Thu, 20 Aug 2009 09:35:42 +0000 http://wordpress.org/?v=2.5.1 en © 2003-2006 hoco6@yahoo.com () hoco6@yahoo.com Just another WordPress weblog hoco6@yahoo.com No no http://hocevarperformance.com/blog/wp-content/plugins/podpress/images/powered_by_podpress.jpg Hocevar Performance http://hocevarperformance.com/blog 144 144 Seattle Kettlebell Workshop with Kenneth Jay http://hocevarperformance.com/blog/seattle-kettlebell-workshop-with-kenneth-jay/ http://hocevarperformance.com/blog/seattle-kettlebell-workshop-with-kenneth-jay/#comments Thu, 20 Aug 2009 09:35:42 +0000 admin http://hocevarperformance.com/blog/?p=89 As you may know I love implementing kettlebell training into my athletes training programs as well as all my other clients training. I have done that because of a couple of reasons:

1. They work!
2. The training is versatile and fun (well, I call it fun).
3. They work!

I have been using kettlebells for almost 7 years now and there was a time where I trained exclusively with kettlebells while getting some of my greatest gains in strength and performance. I became an RKC (Russian Kettlebell Instructor) around 3 years ago and my team leader at the time was Kenneth Jay.

Kenneth is unique in the fact that he walks the walk, as you can see from some of his feats of strength (wait till the part where the senior instructors show their skills, you can even spot me in te vid)while also having an incredible knowledge base and staying in the trenches training Olympic and elite athletes as well as many others. His new book Viking Warrior Conditioning is an incredible resource on V02 max training and building a unstoppable conditioning machine. I have used the protocols for fat loss training and we’ve had some pretty crazy results.

You will be happy to hear that Hocevar Performance and Kettlebility are hosting Kenneth Jay for a 1 day workshop on The Quickest Way To Achieve Fat Loss and Forge a Heart Of Steel (the V02 max protocols). Kenneth will also be covering some of his insights on program design (this cannot be missed!). The workshop will take place at  downtown Seattle Xplore Fitness.

We are really going all out with some of the bonuses (an extra workshop?) and spots are filling up fast, we have 12  8 spaces left. To check out all the information about the workshop, go over to http://www.kettlebility.com/content/workshops

 


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The Hardest Workout Ever? http://hocevarperformance.com/blog/the-hardest-workout-ever/ http://hocevarperformance.com/blog/the-hardest-workout-ever/#comments Mon, 10 Aug 2009 21:28:25 +0000 admin http://hocevarperformance.com/blog/?p=88 I know many of you remember that one workout (maybe it there was more than one), even if it was 10 years ago, when you gave it everything you had and you threw up heavier shit than you ever though possible and you did it faster than ever. 

As Dan John states in his book Never Let Go, out of five training sessions one will be great, one will suck, and three will be the trainings that you get in, get it done and get out. Every once in a while though you will have “that” training session where you just got nuts and it you couldn’t repeat it if you tried a hundred times.

Here is the thing, we always go hard and do what we came to do (even if its a recovery session), but never the less your body and mind can’t always be in peak performance. Anyone that has been training for a long period of time will understand what I’m talking about.

But this Saturday morning was “that” training session! We all actually came in a little sluggish and it wasn’t looking great during the first part of warm ups, but thankfully a floor full of crushed Spike cans changed the mood and everyone started to get that look like they’re ready to go. This Saturday it was our Strongman day and rather than giving you vivid descriptions I will write what we did and give you the rest in video’s.

Foam (PVC) Rolling, Stretching, Dynamic warm up, Activation, then…..

1. Reactive Jumps of a 14” box coupled with Barbell Squats Jumps 4 setx x 6 reps

2. Barbell Snatches 4 sets x 3 reps coupled with band resisted heavy Tire Flips 4 sets x 10 reps

Honestly we could have been done after that and it would have still been killer…

3. Keg Clean & Press 3 sets x 6-8 reps coupled with KB Clean and Press 3 sets x 10 reps

Heart rate is through the roof after the keg, 170 and above

4. Tire Wrestling 3 sets x 40 seconds

And we finished it all of with real heavy sled drags for 3 sets of 50-60 yards (I admit I didn’t measure anything, I was too smoked at that point in time). My wife seemed to be a little more fresh since she just got to ride the sled.

Enough said!

This training cycle is going to run for only two weeks with a lower volume week as its really taxing on the body. No matter what you do for training make sure that the training is leading you to accomplish the set goal. It’s hard to look at our program from one day and say where I’m going with it but at the end of the day my main focus is to get my athletes to their goal which is improved performance on the playing field. Don’t do shit just because!

Let me know if you remember “that” training session that you had at some point in time. The one that you will always remember. If I get more than 10 comments I will post the crazy conditioning session from Thursday, and yes I’ll remember that one too.

 

 


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Are You Still Learning? http://hocevarperformance.com/blog/are-you-still-learning/ http://hocevarperformance.com/blog/are-you-still-learning/#comments Mon, 10 Aug 2009 03:34:10 +0000 admin http://hocevarperformance.com/blog/?p=87  

Teachers

Last week I was at the Perform Better Summit in Long Beach as I make it one of my goals to continuously get better at my craft whether from a training or a business standpoint. I attend the PB Summit every year because it is the most information packed weekend when it comes to new and relevant fitness, performance enhancement, rehab, fitness business etc. information and most importantly networking.

The biggest downside to the event is having to choose who you are going to see as there are overlapping lectures and hands on sessions! I don’t think that’s too bad of a downside.

So why am I bringing up the question “Are you still learning?”

It seems that many people feel once they have made it to a certain level, they really don’t need to get better at what they do. You wouldn’t believe how many online fitness “experts” haven’t been to a training seminar, trained others or invested in a product that would make them better at their craft, in a long time.

When you come to the Perform Better Summit it’s a different story. You will see some of the top minds in the fitness industry in the back of the lecture room taking notes from other presenters! Presenters that are taking notes at other lectures, that’s what it means to constantly keep learning and getting better at what you do. You are either moving forward or moving backwards…..there is no standing still or maintaining!

This brings me to another learning experience that happened this week. I had the Atlanta Hawks head strength and conditioning coach Chattin Hill come by the Hocevar Performance Gym as he was visiting his hometown. We talked shopped and exchanges ideas, information and tips and more importantly trained together with the athlete group because you learn more in the trenches than in any textbook.

 

Chatt getting ready to snatch after Martez

So you start seeing a common trend. The best in the industry just keep getting better while the people that need to catch up the most keep stagnating a.k.a. keep goin backwards.

So ask yourself, what have you done today or what are you going to do tomorrow to get better at what you do? I know I have already scheduled my next two seminars/mentorships and I just went on a shopping spree at Barnes and Noble (not what most people would call a fun shopping spree).

What was the even, experience, book, that you attended or read lately that has made you better at your craft? Would love to hear your thoughts….

 


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Are You Training Outdoors? http://hocevarperformance.com/blog/are-you-training-outdoors/ http://hocevarperformance.com/blog/are-you-training-outdoors/#comments Wed, 05 Aug 2009 08:43:07 +0000 admin http://hocevarperformance.com/blog/?p=86 Rock climbing

 

If the answer to that question is no, then my question is why the hell not?!

Training outside in nature is not only refreshing, it also changes the pace of workouts and takes you back to nature. I will train outdoors not only to get a change from always being in the gym but it’s a mix of hard training and relaxation. I can’t explain the feeling I get after going through a hard workout on the beach or on the trails. Afterwards I’ll just sit there and relax and think about things and because my mind is so clear it’s when I come up with some of my best ideas.

I could give you all this scientific evidence why training outside is great but I’m really not. I’m just letting you know my experience. Experiment with it a little and tell me how it feels after you get done getting through a brutal outdoor training session.

We won’t use this as our main training program but rather for conditioning, extra GPP and building work capacity. If you are trying to lose body fat then these are some perfect workouts to change the pace and get outdoors.

So what happened today?

Location: Coulon Beach Park

Time: 8:45 p.m.

Tools: Kettlebell and bodyweight

Started with 1. KB clean and press + pull up ladders 4 sets x 1,2,3,4,5

2. (KB Swings x 10, Broad Jumps x 20 yards, Sprint x 20 yards) x 5 rounds

 3. KB Snatches x 10/each side, Jumping Lunges x 5/each side, Crab Walks x 40 yards) x 4 sets

4. (KB Clean and Throw x 2/each side, Figure 8 to flip x 5/each side) x 3 sets

Now that the weather has been nice in Seattle and it stays warm late, I’m getting in at least 2 extra workouts a week outside on,of walking a lot (yes I said walking) and a lot of arefoot interval sand sprints.

My mind is so clear when I train outside I find it to be one of the things that can take me from stressed to calm faster than anything else. So why do I train outside? Because it’s refreshing, hard, relaxing, releasing and free.

If you train outside, what does it do for you and what type of training do you do?  


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What Do Fitness Experts Think About Crossfit? http://hocevarperformance.com/blog/what-do-fitness-experts-think-about-crossfit/ http://hocevarperformance.com/blog/what-do-fitness-experts-think-about-crossfit/#comments Tue, 04 Aug 2009 09:49:14 +0000 admin 292663159 I just came back from the Perform Better Summit last night and I can’t say how much of a great experience and incredible event they put on again. Chris Poirier and the crew do it every time!

I’m going to be posting my favorite lectures and have a more thorough review of the Summit later on…..but in the meantime I would like to leave you with a question (and answers) that came up in the Q & A part of the Summit that was related to what the lecturers thought about Crossfit.

Needless to say I had to pull the flipcam out! You are going ot have to turn up the volume but it will be well worth it. Dos has the funniest answer of all time, that s@*t still cracks me up!

Mike Boyle and Chuck Wolf on Crossfit

 

Rober Dos Remedios and Alwyn Cosgrove, enough said….

Would love to hear everyone’s thoughts on Crossfit, what do you think about it?


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Random Thoughts and Update’s http://hocevarperformance.com/blog/random-thoughts-and-updates/ http://hocevarperformance.com/blog/random-thoughts-and-updates/#comments Thu, 23 Jul 2009 09:37:01 +0000 admin 1070540580 It’s getting real busy at Hocevar Performance and I tend to train a little too long, I must confess. The situation leaves me only so much time to take care of all the other things I need to, such as keeping this blog as interesting as possible. So much for all the time management books I’ve read!

Here are some thoughts and updates that will be extremely random, yet I hope you get something out of them, even if it’s just a good laugh (I guarantee that one!)

- Congratulations to Armin Basic for getting a track and field athletic scholarship at the University of Washington. He will be looking to get on the football team and to be honest sky is the limit for him in that realm as well. You will be seeing a lot of Armin in the upcoming videos from the Hocevar Performance Gym.

- I just realized that I have almost completely stopped using regular olympic back squats. The only situation we still use them for is speed squats with lighter weights. I just noiced that my athletes were having a tough time with the regular back squat because it aggrevated the back as it is hard for many of them (especially basketball players) to maintain a neutral spine when going low. Most of our work is done with trap bar deadlifts, front squats and my personal favourite - box squats.

Its a lot easier for me to control that neutral spine with box squats and its a great posterior chain movement. We’ve had absolutely no back and knee issues from doing box squats and the performance has kept improving. 

- At Hocevar Performance we accept only the most dedicated athletes that come throuh are doors and are willing to put in the effort and dedication to fulfill their potential. We also look for athletes that will make the team better so when Makaila came through our doors, the choice was a no brainer…..

I dare anyone to match this attitude!

- I have just got done reading Dan John’s book Never Let Go and I wil actually write a review in a separate post because the book is so freaking good! It has so many great tips, experiences and no b.s. information from a legend in the strength game that it is really hard to cram in one post (and that would be one long post). So I wil just go and stick to Dan John’s advice….when in doubt, simplify!

- I came across this video on Nick Tumminello’s site and I couldn’t help myself and sharing it with you because it cracked me up. Please listen to this and I promise it will be worth your while….

Still laughin….

- On Saturday, September 12th, Hocevar Performance and Kettlebility will be hosting another BIG kettlebell workshop with non other than Kenneth Jay! This is going to be an incredible event and we have a ton of bonuses lined up so stay posted as I give you more information and details in the coming week….

Here’s a thought that is not so random, it’s almost 3 a.m. and I need to get my ass to sleep!


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Look the Part – 5 Tips to Train Like a Fighter http://hocevarperformance.com/blog/look-the-part-%e2%80%93-5-tips-to-train-like-a-fighter/ http://hocevarperformance.com/blog/look-the-part-%e2%80%93-5-tips-to-train-like-a-fighter/#comments Fri, 17 Jul 2009 07:28:16 +0000 admin http://hocevarperformance.com/blog/?p=83 As featured on the Nate Green Experience….

5 Tips To Train Like A Fighter - Hocevar Performance 

I’ve always been a big fan of mixed martial arts and even though basketball was my favorite sport and the one I ended up pursuing, I grew up taking judo, kickboxing and karate for years.

Apart from liking the arts, I also did it because I wanted to be a bad ass. I actually ended up getting into way too much shit where I thought I could use my skills. (Not recommended.)

Things have come full circle and not only have I picked up MMA training again but I also train quite a few MMA fighters and wrestlers. I’ve learned from some of the top MMA…  Read more


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4th Of July Training http://hocevarperformance.com/blog/4th-of-july-training/ http://hocevarperformance.com/blog/4th-of-july-training/#comments Mon, 06 Jul 2009 08:30:16 +0000 admin http://hocevarperformance.com/blog/?p=82 I hope everyone had a great 4th of July and got to spend time with their family while being grateful for our freedom.

Just like everyone else I had a bunch of places to be on the 4th from spending time with my wife to hitting up a family BBQ and then meeting up with friends to watch the fireworks at Coulon Park. Because of that I made sure that I got everyone in the gym early that morning to get our scheduled training session in. One of the things that takes the Hocevar Performance athletes to the next level is the mindset of no excuses. Everything in life worth getting takes sacrifice and if you’re not willing to do that then maybe you don’t want to achieve that goal as much as you though you did. There were people that sacrificed their lives and future so that we could have what we have, yet there is so many people that just whine and don’t do anything about the situation they are in only to make excuses about how unfortunate things only happen to them!

Rant over.

With everyone being psyched up that it was the 4th and it being 90 degrees in Seattle, I knew it was going to be a killer session (not to mention you gotta put in extra work since you know you’re gonna eat pounds of meat and you’ll be over your carb quotta). We had almost the whole crew and we had Anthony doing the HP protocols for the first time.

Needless to say we finished of with the Prowler and since we went by the process of elimination (you’re done when you’re “done”) it took a while. And who says the flu is more common in the winter months?!

We don’t stop for the police of medics!

Me and Armin had to give in at some point in time too…..

 

It took us a while to get back to ourselves but you better believe I “fueled” my body up after those bouts of the Prowler!

It was a great day and I really got everything in, from training, family time, good food, friends and a beautfiul day.

My question is, do you find excuses to get out of your training or other actions that would get you closer to your goals, but are hard to do? As you go through life you start realizing that it is not knowledge alone that equals power, but rather knowledge and applied action!

If you are an action taker and you are done with making excuses then contact me and take the first step to dominating the competition.


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2nd Round Knockout! http://hocevarperformance.com/blog/2nd-round-knockout/ http://hocevarperformance.com/blog/2nd-round-knockout/#comments Mon, 22 Jun 2009 05:08:13 +0000 admin 1303096676 I’m a little late with this post. So much for play by play information.

As you know Jason “The Punisher” Perry has been training at Hocevar Performance for his fight on June the 13th. It was a title fight in the middle weight (185 lbs) category. I don’t like to bullshit and I can honestly say that it was one of the best fights I have seen in a long time. I had to wipe of my forehead a couple of times from sweating because Jason got hit hard and knocked down twice in the first round. He came back and one with a knockout in the second round. He might have one of the toughest chins I’ve ever seen!

Here is round one of the fight. I didn’t film round two because I was getting to rowdy and into the fight. If you don’t have an ear for some “explicit lyrics” then you may want to skip this video!

                              
                                

By far the best fight of the night!

Jason showed great conditioning, strength, recovery, mental focus and a willingness to not give up even in the worst of circumstances. Almost every second of this fight was filled with action and if you are a fighter you will know the idfference between non stop action whether it be striking or grappling, it takes an incredible toll on the body. There is more to come from the “Punisher” and you will see more footage from his training at Hocevar Performance

One thing he kept saying before the fight is that apart from winning, it’s important to him to put on a show for everyone that came to watch him fight (there was a lot of people there to support him including the whole Vision Quest staff). For everyone that came to watch and never seen a MMA fight, the standard was set high because Jay put on one hell of a show!

Jayson

Jayson with the title belt

Let me know what you think of the first round of the fight and what types of videos and info you would like for me to post on MMA training.


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MMA Training Final Preparation http://hocevarperformance.com/blog/mma-training-final-preparation/ http://hocevarperformance.com/blog/mma-training-final-preparation/#comments Thu, 11 Jun 2009 09:42:38 +0000 admin 1057333638 As you may know I am a fan of mixed martial arts and have lately started back up with training. I have done this for a couple of reasons:

1). To better understand the demands of the fighters that I train (I have been very active in the training of some high level MMA fighters and wrestlers)

2). The competitive drive never lets me be average at anything and as I started training I realized at that point I was “average” at MMA.

I can’t tell you how much I have learned by training the sport as well as studying it and applying my knowledge at the same time. I’m not saying you should train every sport from which you have athlete clients but it can definitely give you an edge. The least you should do is start watching more of the sport and/or your athletes games to look for things that you could help them improve and realize what the demands of the sport are.

At Hocevar Performance I’ll get the athletes from different sports trying out other sports. Sometimes just to change it up and have fun for conditioning and work on better movement and coordination, and sometimes to show them that other sports are just as hard (there is a lot of talk about what sport is “easier”).

These past couple of weeks Jason “The Punisher” Perry has been at Hocevar Performance preparing for his title fight coming up on June 12th on Olympia, WA and I can honestly say that even though we had limited time, he made great improvements and is ready for the fight. As it was a conditioning day at the gym , I joined in with the other guys which created a great atmosphere and really pushed the intensity. This was the final conditioning session with weights before we go into tapering off as the fight gets closer.

 

I can honestly say since I have started training myself I have made quite a few adjustments with the training of my fighters. I quickly realized that some methods are not as effective as I thought, while others are coming back into the loop, even though I disregarded them before. What does that tell you? Get your ass in the trenches! I will be the first to tell you that you need to continuously educate yourself, but it won’t be much if it doesn’t apply in the real world.

I know you may have heard this a thousand times before, but people still don’t get it: “Absorb what is useful, reject what is useless, and add what is specifically your own.” Some guy named Bruce Lee knew what he was talking about.

Don’t do what someone else says just because they are well known, apply it, test it and assess whether it will help your athlete get better or not. If it doesn’t, then I could care less who thinks its the “holy grail.”

I feel like I went on a rant here. Oh well.

Finishing thoughts: Surround yourself with a great team, work harder than anyone else, work smarter, believe in what you are doing……and then go smash some heads!

IIf you are going to be at the MMA fights in Olympia, WA  this coming Saturday June 12th, come and introduce yourself.

 

 


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