Hill Sprints + Summer / Fall OCR Group

I am re-publishing an article for you today that I wrote about a year ago.

I currently do hill sprints every week as part of my training program. They have been HUGE in keeping me in top condition, and boosting my overall fitness and performance.

So since it’s hot outside and you’re wanting to look and feel your best … AND since our Summer / Fall OCR group is starting soon, and we’ll be using hill sprints as a big part of the program … I thought it would be great timing to share 🙂

– Forest

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How to do Hill Sprints

Hill sprints are are very effective.

They are safer than standard sprints, they improve your running form, and they are amazing for burning a ton of fat in a short amount of time.

To start, go out and find a hill.

If you’re in a flat part of the world (like we are, in Sacramento), think creatively.

You can probably find a hill of some kind – for example, right next to my house is an overpass that goes over some railroad tracks that has a nice walkway and is perfect for hill sprints. Close to my home where I grew up in Southern California by the beach we had a walkway going from the beach up to the main road that was perfect for the same purpose.

Worst case senario, you can always use a treadmill set to an incline.

If you want to do this, find a way to get it done!

Now, set a goal for yourself in terms of time and distance.

Jim Wendler has talked about his goal of working up to the number of carries a running back would want in a football game – and I love this idea!

So you’re doing for a MINIMUM of 20, and working up from there.

Then, try to do a little better each time you go out.

Do this 2-3x per week (depending on your goals), and you’re going to see your conditioning and overall fitness shoot thru the roof.

Hill sprints – old school, simple, yet highly effective.

Consider incorporating them into your routine today!

– Forest Vance
Owner, FVT Boot Camp and Personal Training
ForestVanceTraining.com

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Sign up for Summer / Fall 2018 OCR Group at the link below (almost full):

http://nanacast.com/vp/10006024/

July 2018 Bring-a-Buddy to FVT is LIVE!

July 2018 Bring-a-Buddy to FVT is LIVE!

We are so excited to provide this opportunity to our community. In the nearly 10 years we have been in business, we have never offered anything quite like this.

This is for current clients who want to bring in a friend, family member, or co-worker, OR for prospective clients who want to come in and give us a try.

*ATTN – to be sure that we can serve you best, please review important details below BEFORE SIGNING UP*

— You must use one of the links below to sign up ahead of time. Session must be paid for an scheduled at least 24 hours in advance. NO EXCEPTIONS.

— You can bring in as many buddies as you’d like to work out, HOWEVER, there is a limit of ONE workout for each buddy during the July promo period.

— Please make sure that contact info (name, phone, email) is of BUDDY WHO IS ATTENDING:

(boot camp) – $17 – http://nanacast.com/vp/10006048/

(personal training) – $50 – http://nanacast.com/vp/10006049/

 

Thanks, and look forward to meeting and working with you soon!

– The FVT Team

KB Exercise for Abs – the Renegade Row (video)

When most people think of training their abs, they think of crunches or sit ups.

But these moves are NOT the best way to train your abs.

Your abs function primarily as a STABILIZER during functional movements … and so if we can use exercises that train them this way, we are going to get better results in terms of carry over into sports performance, and every day life.

Today’s move is called the Renegade Row, and it’s an awesome kettlebell exercise for abs.

Here’s how to do it:

– Grab two kettlebells of the same size.
– (KBs with a small rubber base do not work great for this exercise. You need to be confident in being able to balance all of your weight on a single KB and one hand.)
– Practice shifting your weight back and forth on the ‘bell to get the feel for the movement. (this little drill will help a lot!)
– Add a row to the movement when you are ready.
– (optional) Add a push up on each rep to add difficulty.

Incorporate this kettlebell exercise for abs into your training plan today!

– Forest Vance
Master of Science, Human Movement
Certified Personal Trainer
ForestVanceTraining.com

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GET – the FVT Beginner’s Guide to Kettlebell Training – 100% FREE!

http://bit.ly/fvtbeginnerguidetokbs

The basics of safe and effective KB training – so that you can start using kettlebells to burn fat, build lean muscle, and shoot your conditioning levels through the roof … starting TODAY!

FREE for a Limited Time at the link below:

http://bit.ly/fvtbeginnerguidetokbs

FVT OCR Training – Sample “Hurricane” Workout

We are getting ready to kick off the next and final OCR Training group of 2018!

(first workout is scheduled for Monday, July 23rd @ 6am)

This program is geared towards prepping for the Sept 29 / 30 Spartan Super in Tahoe AND / OR the Nov 3 / 4 Spartan Sprint / Super in Sacramento.

Below is a mid-phase (it was week 5 or 6 of a 12 week prep program I believe) workout we did with a past training group, to give you an idea of what to expect.

And don’t forget – 1st 10 to sign up, pay for 10 week Jul / Aug / Sept Beast Prep program, get 4 week Oct / Nov Sac Spartan prep ‘mini program’ FREE (almost full):

=> Summer / Fall 2018 FVT OCR Group

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FVT OCR Training – Sample “Hurricane” Workout

Set #1 – PAIR / LADDER

1 OR 2 pull ups
5 Walking KB goblet lunges
2 OR 4 pull ups
10 Walking goblet lunges
3 OR 6 pull ups
15 Walking goblet lunges

REPEAT 2x

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Set #2 – PAIR

Double KB overhead carry to double KB rack carry – 50ft out and back. 25 Feet in each position.

*alternate with*

Jump rope – 1 minute

X 3 ROUNDS

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Set #3 – CIRCUIT – as fast as possible:

Burpees – 18
Run – ¼ mile
Crawl – 15 feet out and back
Run – ¼ mile
Burpees – 18
Run – ¼ mile
Crawl – 15 feet out and back
Run – ¼ mile
Burpees – 18
Run – ¼ mile
Crawl – 15 feet out and back
Run – ¼ mile

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If you are considering signing up for our final OCR Training group of 2018, I hope that this sample workout gives you an idea of what to expect.

Full details on the program and get FREE admission to our 4 week Oct / Nov Sac Spartan prep ‘mini program’ if you are in the 1st 10 folks to sign up (almost full on this writing):

=> Summer / Fall 2018 FVT OCR Group

To your success! –

– Forest and the FVT Team

FVT Beginner / “Foundations” Boot Camp 2.0

If you live in the Land Park – Sacramento area, and you are interested in getting in shape this summer, this is specificially for you!

BECAUSE … we are doing another round of our “Foundations” / Beginner 28 Day Boot Camp, and this is your official invite to join.

(If you are interested, contact us here, and we will get back to you with the details.)

The last group was a huge success, so we’re giving ‘ya another chance, in case you missed out last time 🙂

Maybe you like the idea of high – intensity training, but you haven’t worked out for a while, and you want to start slow.

Maybe you want some extra time to focus in and learn proper technique.

Maybe you are coming back for an injury, and you aren’t quite ready for our full-blown boot camp.

Maybe you just want to experience the benefits of a training program like ours, but you just would prefer a slightly “scaled-down” version.

If you are interested, contact us here, and we will get back to you with the details.

Hurry, we are only accepting applciations for a limited time.

Thx! –

– Forest and the FVT Team

17 Min Strength/Power/Conditioning Hybrid Workout

A post shared by Forest Vance (@forestvance) on

This last Saturday we held a “Train-a-Trainer” charity event at our studio on 1530 X Street. People donated to the cause (Alzheimer’s Association), and then they got to pick an exercise for the trainers to do. Here is what our workout ended up looking like:

“Train-a-Trainer” 17 min Strength/Power/Conditioning Hybrid Workout

ROUND 1 – 45 seconds work / 15 seconds rest

– partner deadlifts
– lateral bear crawls
– double overhead kettlebell lunge
– burpee pull up
– double unders

*rest ~ 60 secs*

ROUND 2 – 45 seconds work / 15 seconds rest

– farmer carry
– lateral hand walk – feet elevated on tire
– rope slams w alternating reverse lunge
– toes to bar
– burpees

*rest ~ 60 secs*

ROUND 3 – 45 seconds work / 15 seconds rest

– tire flips
– alligator crawls
– depth jumps
– rope slams
– sprint around the building (about 300 yards)

What were we thinking letting you guys pick the exercises? 🙂

Seriously though – it was a great fundraising effort and a fun event.

A huge THANK YOU to all who came out and contributed!

– till next time –

– Forest and the FVT Team

PS – Registration for the next 28 Day Kettlebell Challenge opens tomorrow. Stay tuned.

Summer / Fall 2018 FVT Obstacle Course Race Prep Program is LIVE

Okay – the Summer / Fall 2018 FVT Obstacle Course Race Prep Program is LIVE!

First workout is Monday July 23rd. Spots are limited. 1st 10 to sign up, pay for 10 week Jul / Aug / Sept Beast Prep program, get 4 week Oct / Nov Sac Spartan prep ‘mini program’ FREE.

Click here to sign up now!

– Forest and the FVT Team