Summer / Fall 2018 OCR Prep – Starts Mon Jul 23rd

Well, we’ve been on a couple of “recovery” weeks since the Spartan Super in early June …

… but now it’s almost time to get started again.

I am personally PUMPED to start this last round of OCR training for the year.

Summer / Fall 2018 OCR Prep – Starts Mon Jul 23rd

– This is for folks who have a base of fitness established, and want to take their workouts to the next level
– 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
– We’ll start the training Monday, July 23rd … there are 10 training sessions in the main program and 4 in the Oct / Nov bonus ‘mini program’ (details below)
– We’ll do the training on Monday mornings at 6am, at our 1530 X Street location, and the workouts will go a full hour, 6am – 7am.
– I’ll write up a complete workout plan for the week for everyone doing the training, so we’ll meet and work out together as a group on Monday mornings, but then you’d have a complete plan to follow for the rest of the time as well.

Click here to sign up now

SCHEDULED WORKOUTS

July 23rd
July 30th
August 6th
August 13th
August 20th
August 27th
Sept 4th (TUESDAY – re-scheduled for Labor Day weekend)
Sept 10th
Sept 17th
Sept 24th
Oct 1st – OFF (day after Spartan Beast)
Oct 8th – BONUS WORKOUT
Oct 15th – BONUS WORKOUT
Oct 22nd – BONUS WORKOUT
Oct 29th – BONUS WORKOUT

Click here to sign up now

If you miss a training session, I’ll be posting the weekly workout plan online, so you’ll be able to complete the workout on your own. You can also make up the session at any one of our regularly scheduled boot camp times.

If you want to participate in the training ONLY, and have no plans of completing the actual event – that’s fine too! We have folks do this every year. As long as you’re 100% committed to giving the training your best and attending all the sessions you possibly can, it’s all good!

Click here to sign up now

Questions, just reply to this email and let me know.

Otherwise, see you Monday bright and early! 🙂

 

 

– Forest and the FVT Team

(new video) Drill for Bang-Free Kettlebell Cleans

The #1 complaint I get on kettlebell cleans is that folks end up banging their wrists when learning how to do the move.

Can you relate?

You see, one of the causes of banging the wrist on the KB clean is using too much hip drive.

Though the MOVEMENT PATTERN is the same, you have to “turn down the volume” on the clean (vs the swing or the snatch)

KB cleans you need the least hip drive … swings you need more … and snatches you need the most.

Check out the video to see what I mean, then try the drill – do a couple reps of each of these exercises, to really get the feel for how much hip drive you need to get the movement right.

You too can master the basics of kettlebell training – try this drill today to improve your clean technique, you’ll be glad you did!

– Forest and the FVT Team

PS – Our July 2018 Bring-a-Buddy to FVT promo is LIVE!

Click here for details and to reserve your spot

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