Greetings,
Lately I've purchased some items that may be of interest for some. One was the KB Training for Fitness & Sport DVD, which came with 5 audio CD interviews of various KB training experts, too. I found the video to be chock-full of exercises/drills to do, so if you are really into KB training and wanted a great selection of new drills to do, this is a decent DVD to get. I got it through KettlebellAthletics.com, while they were having a short-term sale on it.
For my home gym, I also purchased a set of steel, adjustable sawhorses at Lowe's, for around $40 total. They adjusted from 25" to 40", making them ideal for me when I put my weight set downstairs in my home, come wintertime. Each can handle 1200 lbs, so I should be safe enough with them, I'd think. If you have a home gym setup like I do, with a rack, bench, & free weights, these might be a great addition to get if you want another 'stand' for your weights, such as a place to set the bar while doing hang cleans/snatches.
As far as my recent views on things in the fitness/sports training field...
(Caution: You're entering a no-spin zone...)
Trainer Leigh Peele just did a review of John Izzo's "Eye of the Trainer" DVD, and I think she said it best, and I quote here from Izzo's blog-posted review of hers:
"The Fitness Industry online is filled with a lot of the "I shot your grandma now you shoot mine" way of thinking. *No grandmas have to the best of my knowledge actually been shot*. That doesn't mean that some of these trainers aren't amazing trainers, but it does means that even the great trainers end up sometimes going along with the "ok" of a product even when they don't support it or add another notch never even watched it or read it. "
What she's talking about here is the constant 'I'll scratch your back if you scratch mine' routine that takes place between a bunch of trainers who have established a unique presence online & in high profile fitness magazines. Trainer A will make a product, and ask Trainer B, C, D, & E for 'testimonials' to fill up his/her webpage with promotional fluff for their sales page of Trainer A's product.
It took me a long while, but I finally grew sick & tired of seeing this attempt at marketing. Some call it 'networking', I call it scamming, as it should be. Some of these trainers have admitted in their blogs how they never really do ACTUAL personal training any more, but say in their 'testimonials' how 'effective' Trainer A's program/training is that's outlined in the product. Or they will just inflate ego's and say how "Trainer A is a rising star in the fitness field", over & over, in so many words.
Recently I just tried joining a personal trainer site that's membership based, one that I joined a long time ago, and quit shortly after "The Secret" book & DVD came out. It seemed everyone was jumping on The Secret's bandwagon. As a continually educating Catholic on my Catholic faith, I was seeing how The Secret was part of the New Age movement, and how the New Age movement can go against the Catholic faith, in oh-so-subtle ways. So, I quit the site.
I figured I'd give them a 2nd chance, after I read how they went with new 'faculty' there. I tried joining, and found out within less than a day that my membership was 'voided', due to my previous unhappiness with the site & one of its faculty members.
I guess they only wanted back-scratchers as members of the site?
An article of mine, found on StandApartFitness.com, entitled "The Disease of Personal Training", shows you what I'm talking about, when I discuss the disdain that I have with some people in the field.
You see, I see the profession as a field of SERVICE for the client, not 'abundance' for the trainer. Some trainers see the field as a way to make instant moolah. I don't see it that way. Perhaps that's why I'm out of it in a full-time manner, and just enjoy doing part-time work in it now as a hobby job of mine at night.
I could go on & on here, on how some parts of the fitness industry is trying to rip away at a theological model of the human body, but that's a really deep conversation to go into, and is not suited for this blog. After listening to an audio CD entitled "Theology of the Body" by Fr. Donald Calloway, which is a Catholic CD, I discovered more errors in the fitness field and why there is such a huge problem with trainers leaving it.
If you are interested in my take on that, you can privately email me at rkarboviak@speeddialcoach.com.
On a final note, I will be starting up some fitness Boot Camps soon for Finley, ND residents. Keep an eye on the blog & the site for when I do!
-------------------
Coach Rick Karboviak
http://speeddialcoach.com
http://asaptrainingsystem.com
Tuesday, September 9, 2008
Monday, August 18, 2008
ASAP Training Returns!
In the past few weeks, I have started training once again as a part-time sports trainer, with my A.S.A.P Training System for athletes. Since I have a new home with a sizeable garage to house all my training implements of choice (barbell set, squat rack, kettlebells, & other toys), I began training 5 high school athletes in the latter part of July. So far they have enjoyed the brief, intense workouts of strength training & power training. We've even included some kettlebells & track sprint workouts in the mix.
The site for local training in Finley, ND is http://asaptrainingsystem.com. I am available in the evenings, M-F, from 6pm onward.
I also am selling my package of e-books, guides, & compatiable videos as one BIG package called the "7 Secrets of Super Strength & Speed", at http://7secrets.speeddialcoach.com, which implements many of the techniques I use in the ASAP Training System workouts.
Keep your eyes out for Training Revolutions Issue #5, soon to be released by Editor John Izzo of http://standapartfitness.com. It will contain an article on my 'ASAP Training Style'.
Coach Rick Karboviak, SST
The site for local training in Finley, ND is http://asaptrainingsystem.com. I am available in the evenings, M-F, from 6pm onward.
I also am selling my package of e-books, guides, & compatiable videos as one BIG package called the "7 Secrets of Super Strength & Speed", at http://7secrets.speeddialcoach.com, which implements many of the techniques I use in the ASAP Training System workouts.
Keep your eyes out for Training Revolutions Issue #5, soon to be released by Editor John Izzo of http://standapartfitness.com. It will contain an article on my 'ASAP Training Style'.
Coach Rick Karboviak, SST
Thursday, June 19, 2008
Bargain Home Gyms...
Greetings,
Lately I've been outfitting things for my new home gym, that's going into the garage of the home I'm trying to get. I bought the following at some decent prices in the recent months, and thought I'd share the large value they have in creating a simple, purpose-filled home gym operation.
Weider 725C Squat Rack, Bench, & Weights: $165 total at Sam's Club - I got a complete squat rack, adjustable bench, plate-loaded pulley system, plus a 300# set of Olympic weights & bar. Also, there's a Smith machine bar system on this rack, too. All in all, in a retail store this would go for $400, so for $147 & a $15 warranty for 3 years on it, it's well worth the price at Sams Club, if you're a member there. In a used sporting goods store, I was shopping for just a 300# set of weights and that as $200 alone, plus $130 for a simple bench. In comparison, the Sam's Club deal is a huge bargain if you have the room for it. Mine's going into the garage.
Perfect Pull-Up: $100 - A little spendy just for a pull-up bar & handles, but when you look at the versatility of it, its a steal. The pull-up bar can be installed into a doorway, and also pivots downward for more vertical pulling with your body at an angle. What I like is that my new squat rack has a pull-up bar straight across, which I can put the Perfect Pull-Up handles on, so you could actually take them to a normal gym with you and use them there.
55# Kettlebell: I got this on sale through Iron Woody Fitness for less than $90, right now its about $110 since the shipping went up. If you are looking at buying any kettlebells, NOW is the time to do it, since I foresee a rise in shipping costs if gas prices keep climbing up down the road. Anyways, this KB is hefty enough by itself to create a workout on its own. This style made by Iron Woody Fitness is bigger than most 55'ers, since they have a size that's the same for the 40 through 80# sizes. They fill this style up with sand/iron balls to get the weight they need, so all the styles are uniform in size.
45# kettlebell by GoFit: $90 - I got this last winter at an upscale sporting goods store, and have been using it extensively in most of my lifts. All-around, a very nice kettlebell, with a vinyl covering on the bottom of it, and an okay handle on top to use.
Perfect Push-Up: $40 - I got this about the same time as the 45# kettlebell. I LOVE THIS DEVICE for push-ups! Simply the greatest little fitness gadget I've bought in years. With this, and its new brother, the Perfect Pull-Up, I'm pretty happy with it. Another all-around solution to upper body training in a pinch.
That's about all I have so far, and about all I have room for, in my new home gym operation. My garage will have plenty of space for all this, which means I can have plenty of friends over to workout, too.
Since the nearest gym is 20 miles away and gas prices being what they are, I at least have an all-around setup for the workouts I need.
If you are tired of travelling to the gym and have room for your own home gym of this magnitude, I highly suggest at least getting the Perfect Push-Up & Pull-Up stuff, plus a kettlebell or two, for an all-around basic workout operation.
Stay Strong,
Coach Rick
Lately I've been outfitting things for my new home gym, that's going into the garage of the home I'm trying to get. I bought the following at some decent prices in the recent months, and thought I'd share the large value they have in creating a simple, purpose-filled home gym operation.
Weider 725C Squat Rack, Bench, & Weights: $165 total at Sam's Club - I got a complete squat rack, adjustable bench, plate-loaded pulley system, plus a 300# set of Olympic weights & bar. Also, there's a Smith machine bar system on this rack, too. All in all, in a retail store this would go for $400, so for $147 & a $15 warranty for 3 years on it, it's well worth the price at Sams Club, if you're a member there. In a used sporting goods store, I was shopping for just a 300# set of weights and that as $200 alone, plus $130 for a simple bench. In comparison, the Sam's Club deal is a huge bargain if you have the room for it. Mine's going into the garage.
Perfect Pull-Up: $100 - A little spendy just for a pull-up bar & handles, but when you look at the versatility of it, its a steal. The pull-up bar can be installed into a doorway, and also pivots downward for more vertical pulling with your body at an angle. What I like is that my new squat rack has a pull-up bar straight across, which I can put the Perfect Pull-Up handles on, so you could actually take them to a normal gym with you and use them there.
55# Kettlebell: I got this on sale through Iron Woody Fitness for less than $90, right now its about $110 since the shipping went up. If you are looking at buying any kettlebells, NOW is the time to do it, since I foresee a rise in shipping costs if gas prices keep climbing up down the road. Anyways, this KB is hefty enough by itself to create a workout on its own. This style made by Iron Woody Fitness is bigger than most 55'ers, since they have a size that's the same for the 40 through 80# sizes. They fill this style up with sand/iron balls to get the weight they need, so all the styles are uniform in size.
45# kettlebell by GoFit: $90 - I got this last winter at an upscale sporting goods store, and have been using it extensively in most of my lifts. All-around, a very nice kettlebell, with a vinyl covering on the bottom of it, and an okay handle on top to use.
Perfect Push-Up: $40 - I got this about the same time as the 45# kettlebell. I LOVE THIS DEVICE for push-ups! Simply the greatest little fitness gadget I've bought in years. With this, and its new brother, the Perfect Pull-Up, I'm pretty happy with it. Another all-around solution to upper body training in a pinch.
That's about all I have so far, and about all I have room for, in my new home gym operation. My garage will have plenty of space for all this, which means I can have plenty of friends over to workout, too.
Since the nearest gym is 20 miles away and gas prices being what they are, I at least have an all-around setup for the workouts I need.
If you are tired of travelling to the gym and have room for your own home gym of this magnitude, I highly suggest at least getting the Perfect Push-Up & Pull-Up stuff, plus a kettlebell or two, for an all-around basic workout operation.
Stay Strong,
Coach Rick
Tuesday, April 22, 2008
"Mini-Max For The Track"
Greetings,
I've just released a new supplemental article to coincide with my "Mini-Max Method" guide. I've been getting some good reviews on it lately, but I thought that it could use a little more, or perhaps a substitute workout format for the "Speedy Cardio" section. After hitting the track in recent weeks for some good, hard running interval workouts, I have created:
http://speeddialcoach.com/minimaxtrack.pdf
Now that it is spring time and summer is around the corner, it is the best time to really amp-up your training efforts with some solid, performance-improving workout sessions on the tried & true track!
Keep on keepin' on...
"Run So As To Win."
Coach Rick
I've just released a new supplemental article to coincide with my "Mini-Max Method" guide. I've been getting some good reviews on it lately, but I thought that it could use a little more, or perhaps a substitute workout format for the "Speedy Cardio" section. After hitting the track in recent weeks for some good, hard running interval workouts, I have created:
http://speeddialcoach.com/minimaxtrack.pdf
Now that it is spring time and summer is around the corner, it is the best time to really amp-up your training efforts with some solid, performance-improving workout sessions on the tried & true track!
Keep on keepin' on...
"Run So As To Win."
Coach Rick
Tuesday, April 8, 2008
7 Secrets...Revealed!
Well, coaches-athletes-trainers-parents, your wait for the '7 Secrets of Super Strength & Speed' is finally over.
It is finally ready for purchase!
You'll get:
8 e-books.
3 videos, one of which was formerly only on DVD.
Plus: one special section, Secret #7, that gives you my take on things for training, from my 'All Sides of The Bench' perspective that I've had since the age of 5.
From my tee-ball days, to my latest training & coaching days, I've seen a lot, and done a lot, of training methods out there.
Here's my 'Best of the Best' with what I've done & developed for my athletes, as well as for myself.
All compiled for you, in helping you develop a sound, well-balanced, strength & speed training program.
These are the cornerstone components of my "A.S.A.P." Training System, the All-Star Academy of Performance workouts, which I had athletes go through the past 2 years in my private training sessions.
They are also the cornerstones of the principles I laid out for my coaching of cross-country & for track.
Simply, I show you how to do more, in less time, and how to use time more wisely for training purposes.
This collection is far from anything else you've seen in the past, so don't expect to find a bunch of "3 sets of 10" programs here.
Or, a bunch of workouts that say 'do X number of sprints at 85% of your maximum efforts', either.
Just read here as to why all my unorthodox methods have worked, and just why I've put them all together in a nice little affordable package for all of you:
http://7secrets.speeddialcoach.com
It is finally ready for purchase!
You'll get:
8 e-books.
3 videos, one of which was formerly only on DVD.
Plus: one special section, Secret #7, that gives you my take on things for training, from my 'All Sides of The Bench' perspective that I've had since the age of 5.
From my tee-ball days, to my latest training & coaching days, I've seen a lot, and done a lot, of training methods out there.
Here's my 'Best of the Best' with what I've done & developed for my athletes, as well as for myself.
All compiled for you, in helping you develop a sound, well-balanced, strength & speed training program.
These are the cornerstone components of my "A.S.A.P." Training System, the All-Star Academy of Performance workouts, which I had athletes go through the past 2 years in my private training sessions.
They are also the cornerstones of the principles I laid out for my coaching of cross-country & for track.
Simply, I show you how to do more, in less time, and how to use time more wisely for training purposes.
This collection is far from anything else you've seen in the past, so don't expect to find a bunch of "3 sets of 10" programs here.
Or, a bunch of workouts that say 'do X number of sprints at 85% of your maximum efforts', either.
Just read here as to why all my unorthodox methods have worked, and just why I've put them all together in a nice little affordable package for all of you:
http://7secrets.speeddialcoach.com
Saturday, April 5, 2008
Some days you just have to run...
Today was one of those days where you feel like doing something active, and you just randomly pick what it is that you wanted to do. I worked this morning and rode my bike to work, a quick 2 minute spin down the road, and after doing that, I wasn't in the mood for a nice bike ride this afternoon. I was, however, itching to get on the track again for some good old jogging & sprinting intervals. Like most workouts lately, I have been going at it with an 'As I Feel' mode of doing them. Like last weekend, I did a crazy 20 minute kettlebell Cleans-only workout. Today was another one of those days, where I did some 100m jog, 100m sprint intervals for a mile on the track, then a half-mile of walk 100, jog 100, stride 100, sprint 100. After that, I walked for 100 and then sprinted another 100, then walked over to a hill in the nearby city park to do some more sprints. I really don't know how long this hill was, about 3/4's of a block I suppose. I did 4 of those, and on the 4th one, I kept going up the hill that was on the next block, up to the highway. I walked home in 2 blocks, and that was my workout. It really felt good just to get out and do something at random. I'm finding at this point in my life, after doing many workouts and trying so many others, I am liking this 'Randomization' approach to my workout routines. Perhaps you can try it for a week or two, and give your body a refreshing renewal. This next week on Monday, I start a new 6 week phase of my training schedule, to help me get tuned up for softball this summer. My workouts will be short, because I'm finding out just how wiped out I can get somedays with my day job of detailing cars. (I took care of 30 cars/trucks last week alone, washing 29 of them, the one I didn't wash was a semi-finished detail that just needed to have the carpets dried out, before it was finished off with protective plastic on the floors.) Anyways, I plan to do the workouts first thing in the morning to get a good jumpstart on my day right away.
One more update: The "7 Secrets of Super Strength & Speed!" collection is just-about-there...I venture to say within a week, this valuable package will be all-set to go.
Stay Strong, & "Run so as to win."
Coach Rick
One more update: The "7 Secrets of Super Strength & Speed!" collection is just-about-there...I venture to say within a week, this valuable package will be all-set to go.
Stay Strong, & "Run so as to win."
Coach Rick
Wednesday, April 2, 2008
New YouTube Video from SDC
Greetings,
The "Power & Control For Sports" video I previously had for sale, is now placed for your viewing through YouTube. I figured why keep everyone from getting more power & control, when I can share it with so many through YouTube. This is just a preview of what you're going to get with my new compilation of training guides & videos: "The 7 Secrets of Super Strength & Speed!". All you need is 10 minutes of time to learn how a 4 minute workout bout of powerful Swings & quick turns of a jump rope can give you more than you bargained for, leaving your opponents wondering just what the heck you've been doing to get to be so darn full of power!
Stay tuned for more!
Coach Rick
The "Power & Control For Sports" video I previously had for sale, is now placed for your viewing through YouTube. I figured why keep everyone from getting more power & control, when I can share it with so many through YouTube. This is just a preview of what you're going to get with my new compilation of training guides & videos: "The 7 Secrets of Super Strength & Speed!". All you need is 10 minutes of time to learn how a 4 minute workout bout of powerful Swings & quick turns of a jump rope can give you more than you bargained for, leaving your opponents wondering just what the heck you've been doing to get to be so darn full of power!
Stay tuned for more!
Coach Rick
Sunday, March 30, 2008
Very Important Updates from SpeedDialCoach.com!
Greetings,
It's been a while, since I've been hard at work on quite a few brainstorming sessions, to launch what I feel is the next big step for my informational products line, the Total Improvement Performance Series.
I'm combining the best of all my products, and putting them into one complete media package to help athletes, their parents, trainers, and coaches.
I'm a real 'unorthodox' type of trainer/coach in my training styles, so this is going to be a 'not-so-ordinary' collection. It's going to contain the best-of-the-best of all my training programs, workouts, and methods I have implemented for many of the athletes I've trained and coached.
It is called "The 7 Steps To Super Strength & Speed!"
In about 1-2 weeks, this package will be ready to roll...
You'll have e-books, videos, and handouts I've especially written for my past clients, all included in this package.
The e-books include:
1. Endure! - the e-book that has created an international impact & awareness of the importance of using GPS Speed Monitors for increasing speed & performance!
2. The "Rocket Speed Training" series, I & II: These 2 guides are a cornerstone of budget-saving inventions you can make for speed & agility workouts, which give you more options for drills & workouts than other items you can buy for hundreds of dollars worth.
3. "The Power & Control for Sports" e-books & video: See Kettlebell Swings & Jump Roping combined into a power-building exercise circuit, and discover why this workout alone has been an essential part of my athlete training regimens I've created since 2006. It's the same workout structure that 4 All-American football players used to get themselves to that level...
Just those few alone are well worth the money for the price I'm going to offer, and there's even more to come with this package...at a price that is going to knock your socks off, when you see how much more value is packed into it!
Keep updated on the blog, and by visiting the site.
--------------
I'll leave you with an awesome 20 minute kettlebell clean workout I created yesterday for myself.
It involved a 35#'er, & a 45#'er. I did a Tabata circuit with each one for 4 minutes, starting with the left arm for 20 seconds (completing 10 reps), resting for 10 seconds, and then doing the right arm for 20 seconds, resting for 10 after that.
First 4 minutes: 35#, 80 cleans total, 40 each side
Second 4 minutes: same thing with a 45#
Third 4 minutes: same as the First series
Fourth 4 minutes: same as the 2nd with the 45#'er
Last 4 minutes was broken into two, 2-minute cycles:
2 minutes of Tabata format with the 35#'er, and then 2 minutes with the 45#'er.
All in all, 400 cleans total. 16,000 pounds of force to generate & absorb. 800 lbs/minute on average to control.
Who needs an elliptical cross-trainer, when 2 kettlebells that cost 5-10% the price of some ellipticals out there, can work you harder and give you more options than a piece of cardio equipment can?
There's a reason I created the free-to-download Mini-Max Method workout guide, and that workout is an example of why I made that guide. You can get tougher & more beneficial workouts with the bare minimum tools of kettlebells & jump ropes, than you can with any multi-station exercise home gym operation, or a treadmill/cross-trainer. I'm a firm believer in that.
I'll even say this much: 2 kettlebells can deliver faster & better results than even something like a BowFlex. It's not a knock on BowFlex machines, but if they cost $2000 or more to get, and you can get 2 decent kettlebells for around $150 or less, do the math there and see why kettlebells are a far more wiser investment, with more utility and function, than a fancy spendy machine can give you for your money. For one, you can't take the BowFlex outside, and you can't take it with you on a small trip or vacation. The kettlebells can fit nicely into the back of your trunk or the back of your SUV. Good luck lugging around your big multi-station machine on a weekend getaway.
See why common-sense exercise principles & tools prevail over fluff & fantasy of the fitness & sports performance world...
Get your copy of "The Mini-Max Method" right here:
http://speeddialcoach.com/minimax.pdf
"Run so as to win."
(In honor of Divine Mercy Sunday that is today, Sunday, March 30th, & since I'm a Catholic, I want to introduce you to a special Catholic Athlete Training Guide I created. Even if you're not Catholic, I invite you to read this site for my specialized product I made, in order to help save money for my vocations fund, as I prepare for my discernment at the seminary. The guide is aptly named "Run So As To Win!", A Cathlete's Training Guide. Inspired by the Divine Mercy Chaplet, the organization of Catholic Athletes For Christ, as well as the late, great Pope John Paul II (the most 'Athletic Pope' ever!), I created this guide for today's Catholic Athlete. I want them to experience the powers of prayer & workouts with a greater purpose behind it. You can view this site at http://1Cor924.speeddialcoach.com.)
Coach Rick Karboviak
It's been a while, since I've been hard at work on quite a few brainstorming sessions, to launch what I feel is the next big step for my informational products line, the Total Improvement Performance Series.
I'm combining the best of all my products, and putting them into one complete media package to help athletes, their parents, trainers, and coaches.
I'm a real 'unorthodox' type of trainer/coach in my training styles, so this is going to be a 'not-so-ordinary' collection. It's going to contain the best-of-the-best of all my training programs, workouts, and methods I have implemented for many of the athletes I've trained and coached.
It is called "The 7 Steps To Super Strength & Speed!"
In about 1-2 weeks, this package will be ready to roll...
You'll have e-books, videos, and handouts I've especially written for my past clients, all included in this package.
The e-books include:
1. Endure! - the e-book that has created an international impact & awareness of the importance of using GPS Speed Monitors for increasing speed & performance!
2. The "Rocket Speed Training" series, I & II: These 2 guides are a cornerstone of budget-saving inventions you can make for speed & agility workouts, which give you more options for drills & workouts than other items you can buy for hundreds of dollars worth.
3. "The Power & Control for Sports" e-books & video: See Kettlebell Swings & Jump Roping combined into a power-building exercise circuit, and discover why this workout alone has been an essential part of my athlete training regimens I've created since 2006. It's the same workout structure that 4 All-American football players used to get themselves to that level...
Just those few alone are well worth the money for the price I'm going to offer, and there's even more to come with this package...at a price that is going to knock your socks off, when you see how much more value is packed into it!
Keep updated on the blog, and by visiting the site.
--------------
I'll leave you with an awesome 20 minute kettlebell clean workout I created yesterday for myself.
It involved a 35#'er, & a 45#'er. I did a Tabata circuit with each one for 4 minutes, starting with the left arm for 20 seconds (completing 10 reps), resting for 10 seconds, and then doing the right arm for 20 seconds, resting for 10 after that.
First 4 minutes: 35#, 80 cleans total, 40 each side
Second 4 minutes: same thing with a 45#
Third 4 minutes: same as the First series
Fourth 4 minutes: same as the 2nd with the 45#'er
Last 4 minutes was broken into two, 2-minute cycles:
2 minutes of Tabata format with the 35#'er, and then 2 minutes with the 45#'er.
All in all, 400 cleans total. 16,000 pounds of force to generate & absorb. 800 lbs/minute on average to control.
Who needs an elliptical cross-trainer, when 2 kettlebells that cost 5-10% the price of some ellipticals out there, can work you harder and give you more options than a piece of cardio equipment can?
There's a reason I created the free-to-download Mini-Max Method workout guide, and that workout is an example of why I made that guide. You can get tougher & more beneficial workouts with the bare minimum tools of kettlebells & jump ropes, than you can with any multi-station exercise home gym operation, or a treadmill/cross-trainer. I'm a firm believer in that.
I'll even say this much: 2 kettlebells can deliver faster & better results than even something like a BowFlex. It's not a knock on BowFlex machines, but if they cost $2000 or more to get, and you can get 2 decent kettlebells for around $150 or less, do the math there and see why kettlebells are a far more wiser investment, with more utility and function, than a fancy spendy machine can give you for your money. For one, you can't take the BowFlex outside, and you can't take it with you on a small trip or vacation. The kettlebells can fit nicely into the back of your trunk or the back of your SUV. Good luck lugging around your big multi-station machine on a weekend getaway.
See why common-sense exercise principles & tools prevail over fluff & fantasy of the fitness & sports performance world...
Get your copy of "The Mini-Max Method" right here:
http://speeddialcoach.com/minimax.pdf
"Run so as to win."
(In honor of Divine Mercy Sunday that is today, Sunday, March 30th, & since I'm a Catholic, I want to introduce you to a special Catholic Athlete Training Guide I created. Even if you're not Catholic, I invite you to read this site for my specialized product I made, in order to help save money for my vocations fund, as I prepare for my discernment at the seminary. The guide is aptly named "Run So As To Win!", A Cathlete's Training Guide. Inspired by the Divine Mercy Chaplet, the organization of Catholic Athletes For Christ, as well as the late, great Pope John Paul II (the most 'Athletic Pope' ever!), I created this guide for today's Catholic Athlete. I want them to experience the powers of prayer & workouts with a greater purpose behind it. You can view this site at http://1Cor924.speeddialcoach.com.)
Coach Rick Karboviak
Tuesday, March 11, 2008
New Bodyweight Workout
Greetings,
I have a new program to share with you. It is called the Turbulence Training Bodyweight Workout, created by Craig Ballantyne, one of the world's foremost fat-loss expert trainers out there.
It's a great 4-week program, if you are in need of something new to try & do for a new challenge.
You can view this workout by going to this link:
http://speeddialcoach.com/TT4WeekEndure1.pdf
Cheers!
Rick Karboviak
PS: If you would like a fat-loss interval workout to go along with this, & get workouts sent to you directly over your mobile phone, then check out:
http://fitext.speeddialcoach.com
I have a new program to share with you. It is called the Turbulence Training Bodyweight Workout, created by Craig Ballantyne, one of the world's foremost fat-loss expert trainers out there.
It's a great 4-week program, if you are in need of something new to try & do for a new challenge.
You can view this workout by going to this link:
http://speeddialcoach.com/TT4WeekEndure1.pdf
Cheers!
Rick Karboviak
PS: If you would like a fat-loss interval workout to go along with this, & get workouts sent to you directly over your mobile phone, then check out:
http://fitext.speeddialcoach.com
Sunday, February 17, 2008
5 Advantages of FiText
Why Use FiText Workout Subscriptions
For Your Mobile Phone?
By Coach Rick Karboviak, CSCS
http://fitext.speeddialcoach.com/
Here Are 5 Key Advantages to Receiving
For Your Mobile Phone?
By Coach Rick Karboviak, CSCS
http://fitext.speeddialcoach.com/
Here Are 5 Key Advantages to Receiving
Workouts Over Your Mobile Phone
1. Mobility of Workouts – by getting a workout
sent to you over your mobile phone, there’s the
mobility of your workout instructions to go
anywhere with you: to the gym, at home, & on
the road (such as a run or bike ride). Most people
have workout plans in a training log, and mobile
phone workouts can be kept in your phone.
2. Easy Application – The workouts are easy
to apply to most modes of exercise
(walk, jog, bike, etc), since they are effort-based
in interval format. You simply have periods of
‘easy’ work and ‘hard’ work, at levels of intensity
you are in control of.
3. Easy to Follow – The workout instructions
aren’t long & detailed, just simple: your workout
durations, and interval periods of hard & easy
work levels will be given to you in just a couple
of lines of text on your phone. Everything is
minute-based on ‘The Peak Minutes Plan',
to help keep it really simple.
4. You Get Reminded Of Your Workout –
What better way to remind you of your future
workout, than to receive just a small text message
reminder of it on your phone? If you can’t make
a workout, you at least know you have it on your
phone for future reference when you find time
another day for that workout.
5. Training Support – With workout access
over your mobile phone, you not only get workouts,
but full workout support from a certified Fitness
Trainer & Strength Coach, Coach Rick Karboviak.
If you need assistance with creating your own
unique workout strategy, Coach Rick is available
over phone & email support systems for such tasks.
If you can move, and use your mobile phone
If you can move, and use your mobile phone
with ease, then subscribing to FiText, or FasText
is the next step to take!
Subscribing is simple:
1. Go to http://fitext.speeddialcoach.com/
2. Choose your FiText (Fat Loss) or FasText
(Sports Performance) option.
3. Click the Paypal “Subscribe” button &
you’ll then receive a personalized message,
plus a Start-Up Guide from Coach Rick,
usually within a day. Workouts will begin to
be sent to you via text message on the following Monday.
Tuesday, February 12, 2008
5 Needed for Trial Week of FiText
Greetings,
I am about to officially launch my newest venture in the world of online & phone consulting for fitness & sports performance, and I need the help of 5 people to get any kinks worked out and to give it a 'text drive' for a week.
Its called "FiText" & "FasText", a text messaging subscription service that gives you 3 workouts a week, all planned out for either fat loss (FiText) or speed & conditioning workouts (FasText).
If you'd like to be on the trial list, check out my link first:
http://fitext.speeddialcoach.com, then send me an email, with the subject "FiText". I will send you the information from there on what you need to do. Its pretty simple. I simply set up times for you to receive your workouts over text messaging, and you simply do the workouts when you can, reporting back to me how they went for you.
My email is rkarboviak@speeddialcoach.com.
As an offer for text-driving this new service, I can give you a gift: any of my e-books can be yours, once you agree to do this! Its only available though to the first 5 who commit to it, so get to it now!
http://fitext.speeddialcoach.com
I'm really excited to get this going!
Thank you,
Coach Rick Karboviak
http://speeddialcoach.com
"Run so as to win."
1 Cor 9:24
I am about to officially launch my newest venture in the world of online & phone consulting for fitness & sports performance, and I need the help of 5 people to get any kinks worked out and to give it a 'text drive' for a week.
Its called "FiText" & "FasText", a text messaging subscription service that gives you 3 workouts a week, all planned out for either fat loss (FiText) or speed & conditioning workouts (FasText).
If you'd like to be on the trial list, check out my link first:
http://fitext.speeddialcoach.com, then send me an email, with the subject "FiText". I will send you the information from there on what you need to do. Its pretty simple. I simply set up times for you to receive your workouts over text messaging, and you simply do the workouts when you can, reporting back to me how they went for you.
My email is rkarboviak@speeddialcoach.com.
As an offer for text-driving this new service, I can give you a gift: any of my e-books can be yours, once you agree to do this! Its only available though to the first 5 who commit to it, so get to it now!
http://fitext.speeddialcoach.com
I'm really excited to get this going!
Thank you,
Coach Rick Karboviak
http://speeddialcoach.com
"Run so as to win."
1 Cor 9:24
Friday, February 8, 2008
A New Training Revolution In Itself
What's coming down the pike from SpeedDialCoach.com?
Phone Consulting + Email Consulting =
"FiText"
An Entirely New Way to Recieve Workouts For Your Performance Strategy...
Details coming soon...
http://speeddialcoach.com
Phone Consulting + Email Consulting =
"FiText"
An Entirely New Way to Recieve Workouts For Your Performance Strategy...
Details coming soon...
http://speeddialcoach.com
Wednesday, February 6, 2008
Training Revolutions #4
Greetings,
This past fall, I handed over the reigns of an online downloadable e-zine that I started, called "Training Revolutions", to my good colleague, John Izzo, of http://standapartfitness.com. He's taken it to a whole new level, and really created a superb collection of articles from well-respected authors in the worlds of sports & fitness training.
John just finished the 4th issue of Training Revolutions, which can be found here:
http://www.freewebs.com/trainingrevolutions4/
In it, you'll find my 'Over-Rated & Under-Rated' article, as well as many other articles by great authors like Charles Staley & Dave Schmitz.
It does cost a little bit of money, but to me, its well worth it, compared to the garbage fitness magazines you'll see. It's a wise & small investment of only $7.
Also, if you haven't done so already, download my new free training guide, The Mini-Max Method, right here:
http://speeddialcoach.com/minimax.pdf
Be Strong, Fear Not!
As always, "Run so as to win."
Coach Rick Karboviak
This past fall, I handed over the reigns of an online downloadable e-zine that I started, called "Training Revolutions", to my good colleague, John Izzo, of http://standapartfitness.com. He's taken it to a whole new level, and really created a superb collection of articles from well-respected authors in the worlds of sports & fitness training.
John just finished the 4th issue of Training Revolutions, which can be found here:
http://www.freewebs.com/trainingrevolutions4/
In it, you'll find my 'Over-Rated & Under-Rated' article, as well as many other articles by great authors like Charles Staley & Dave Schmitz.
It does cost a little bit of money, but to me, its well worth it, compared to the garbage fitness magazines you'll see. It's a wise & small investment of only $7.
Also, if you haven't done so already, download my new free training guide, The Mini-Max Method, right here:
http://speeddialcoach.com/minimax.pdf
Be Strong, Fear Not!
As always, "Run so as to win."
Coach Rick Karboviak
Sunday, February 3, 2008
New Training Guide To Download!
Recently, I just created a new 20-page training guide, as a way to help people out in understanding the basics of overall training. It is sort of like a minimum-catch-all for most fitness & sports training questions I get. I call it "The Mini-Max Method", doing the minimum amount of work first, to help you gain maximum results. My feelings are if you focus on the bare minimum's first, that core focus on getting the minimum done will help you hone your focus, as you tackle on other things with your training later on (i.e. step things up a notch!).
Its a 4-week jumpstart type of program to use. I ain't promising anything great from it, other than a greater focus on what you need to do with your training. I want to help you get your training in-line with what it really needs to accomplish, by focusing on the minimum's first.
Frankly, after hundreds of questions being asked to me through AllExperts.com, I was getting frustrated with seeing the same old themes pop-up in question form. So, I felt I needed to get a 'bare-bone-basics' type of guide out there, without getting all-too-crazy about the things like 'A Set is a desired number of repetitions to complete, a Repetition is lifting & lowering the weight one time." Frankly, most people KNOW what stuff to do, they are just misconceiving a lot of things in the training world. Things like "I'm walking 3 miles a day, every day, for the past 3 months and I'm not getting anywhere", those questions just bug me, because people aren't getting their facts right when it comes to overall health. You need to do more than walk 3 miles a day if you expect to make any spectacular success in weight loss. The "Walk the Pounds Away!" mindset just doesn't cut it for today's culture. The "my buddy did this one program and got HUGE!' mindset doesn't work for everyone, either.
So, I give you the basics on what you need in this guide, by telling you what to obtain & use for your training.
I recommend 3 things:
1. A stopwatch with a countdown timer
2. A jump rope
3. A kettlebell (or 2, or more if desired)
In my years of training, these 3 tools are really bare-bone basics for all-around fitness & sports performance work. You'd be amazed at how some athletes can't even jump rope decently until they practice it. And frankly, the kettlebell is the best all-around tool out there to use for strength, power, and endurance training methods.
Note that there is no need suggested to join a gym. (Past experiences I have seen in gyms, are that gyms don't work as a solution anyway for over 75% of the members who stop coming after a month. Yet, they still waste money on the hopes that they will return months later, even though the strategy of joining a gym has been a hopeless and failed one.)
All you need to follow is 6, 10-15 minute workouts a day, inside your very own home or backyard. Yes, it is that easy to do, if you have the ability to use those 3 basic things I mention. I lay it all out for you, what to do each day, giving you freedom to do as you wish depending on your own abilities.
I believe if people just focused on the bare-minimum basics, they might be a lot better off than trying to do bench presses & curls as their only workout in the gym, and my favorite response, 'some ab work at the end', too. You must squat, lunge, push, pull, bend & twist your body, people. Move it around, don't depend on your 'favorites' to do only, and expect to gain anything from it. I'll show you the basics on what to do with this guide.
Plus, its totally free, no email sign-ups to double-opt-in, no email newsletters to get flooded with. Just check my blog frequently for any updates I have, such as my announcement right here for you to download the "Mini-Max Method."
You can get it right here: http://speeddialcoach.com/minimax.pdf
Enjoy!
Don't forget, if you have any questions about the Mini-Max Method e-book, you simply need to send me an email with your question.
Coach Rick Karboviak
SpeedDialCoach.com
Its a 4-week jumpstart type of program to use. I ain't promising anything great from it, other than a greater focus on what you need to do with your training. I want to help you get your training in-line with what it really needs to accomplish, by focusing on the minimum's first.
Frankly, after hundreds of questions being asked to me through AllExperts.com, I was getting frustrated with seeing the same old themes pop-up in question form. So, I felt I needed to get a 'bare-bone-basics' type of guide out there, without getting all-too-crazy about the things like 'A Set is a desired number of repetitions to complete, a Repetition is lifting & lowering the weight one time." Frankly, most people KNOW what stuff to do, they are just misconceiving a lot of things in the training world. Things like "I'm walking 3 miles a day, every day, for the past 3 months and I'm not getting anywhere", those questions just bug me, because people aren't getting their facts right when it comes to overall health. You need to do more than walk 3 miles a day if you expect to make any spectacular success in weight loss. The "Walk the Pounds Away!" mindset just doesn't cut it for today's culture. The "my buddy did this one program and got HUGE!' mindset doesn't work for everyone, either.
So, I give you the basics on what you need in this guide, by telling you what to obtain & use for your training.
I recommend 3 things:
1. A stopwatch with a countdown timer
2. A jump rope
3. A kettlebell (or 2, or more if desired)
In my years of training, these 3 tools are really bare-bone basics for all-around fitness & sports performance work. You'd be amazed at how some athletes can't even jump rope decently until they practice it. And frankly, the kettlebell is the best all-around tool out there to use for strength, power, and endurance training methods.
Note that there is no need suggested to join a gym. (Past experiences I have seen in gyms, are that gyms don't work as a solution anyway for over 75% of the members who stop coming after a month. Yet, they still waste money on the hopes that they will return months later, even though the strategy of joining a gym has been a hopeless and failed one.)
All you need to follow is 6, 10-15 minute workouts a day, inside your very own home or backyard. Yes, it is that easy to do, if you have the ability to use those 3 basic things I mention. I lay it all out for you, what to do each day, giving you freedom to do as you wish depending on your own abilities.
I believe if people just focused on the bare-minimum basics, they might be a lot better off than trying to do bench presses & curls as their only workout in the gym, and my favorite response, 'some ab work at the end', too. You must squat, lunge, push, pull, bend & twist your body, people. Move it around, don't depend on your 'favorites' to do only, and expect to gain anything from it. I'll show you the basics on what to do with this guide.
Plus, its totally free, no email sign-ups to double-opt-in, no email newsletters to get flooded with. Just check my blog frequently for any updates I have, such as my announcement right here for you to download the "Mini-Max Method."
You can get it right here: http://speeddialcoach.com/minimax.pdf
Enjoy!
Don't forget, if you have any questions about the Mini-Max Method e-book, you simply need to send me an email with your question.
Coach Rick Karboviak
SpeedDialCoach.com
Friday, January 4, 2008
What if...
I read a great article on "What if's" as it relates to 2008's outlook.
Here's my "What If..." list:
What if people could realize that simple training often yields the greatest results?
What if people understood how much strength could be developed from just one lift, the deadlift?
What if young kids didn't have the sports scandals of professional athletes to ruin their image & view of their 'heroes' on the field?
What if all the fitness magazines actually got together and realized how much garbage they print out each month?
What if all our athletic youth had coaches who were 'up-to-date' on the latest training methods, and not stuck on what their old coach had them do?
What if we could all discover how a gym full of machines is still useless if you don't make the effort to workout in the first place?
My predictions:
Kettlebells will really hit the 'mainstream' in 2008. Just in the regional sporting goods store, there are now 2 brands of kettlebells sold, and even Target is selling the GoFit brand of kettlebells in their stores. It may take a while, but once people start using them for their intended purpose (and not as an expensive door-stop), Kettlebell Training will be the 'new Yoga' or Pilates craze, and it will stick around for a long time. It will probably face some backlash from those who are afraid to learn the proper way to use them, but it will be their own loss due to their ignorance.
Simple training methods, such as deadlifts, push-ups, jump roping and hill sprints, will start being used more instead of all the gimmicky items out there used in speed training. It is programs like the "Underground Secrets to Faster Running" program that is helping change this mindset. (I highly recommend checking out http://bearpowered.com) How much more simple can you get by running at a top-speed range and literally ceasing the workout once you can't maintain it any more? Athletes are getting faster, in quicker time frames than other gimmickly-induced training programs. A deadlift routine, and simple, smart sprinting methods, is really what it comes down to in getting faster. Strength + Sprints = The Simple Solution for Speed.
Happy New Year, may 2008 be GREAT for you!
Rick Karboviak
1 Cor 9:24
"Run so as to win."
Here's my "What If..." list:
What if people could realize that simple training often yields the greatest results?
What if people understood how much strength could be developed from just one lift, the deadlift?
What if young kids didn't have the sports scandals of professional athletes to ruin their image & view of their 'heroes' on the field?
What if all the fitness magazines actually got together and realized how much garbage they print out each month?
What if all our athletic youth had coaches who were 'up-to-date' on the latest training methods, and not stuck on what their old coach had them do?
What if we could all discover how a gym full of machines is still useless if you don't make the effort to workout in the first place?
My predictions:
Kettlebells will really hit the 'mainstream' in 2008. Just in the regional sporting goods store, there are now 2 brands of kettlebells sold, and even Target is selling the GoFit brand of kettlebells in their stores. It may take a while, but once people start using them for their intended purpose (and not as an expensive door-stop), Kettlebell Training will be the 'new Yoga' or Pilates craze, and it will stick around for a long time. It will probably face some backlash from those who are afraid to learn the proper way to use them, but it will be their own loss due to their ignorance.
Simple training methods, such as deadlifts, push-ups, jump roping and hill sprints, will start being used more instead of all the gimmicky items out there used in speed training. It is programs like the "Underground Secrets to Faster Running" program that is helping change this mindset. (I highly recommend checking out http://bearpowered.com) How much more simple can you get by running at a top-speed range and literally ceasing the workout once you can't maintain it any more? Athletes are getting faster, in quicker time frames than other gimmickly-induced training programs. A deadlift routine, and simple, smart sprinting methods, is really what it comes down to in getting faster. Strength + Sprints = The Simple Solution for Speed.
Happy New Year, may 2008 be GREAT for you!
Rick Karboviak
1 Cor 9:24
"Run so as to win."
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