Let's have some fun, shall we?

This week we've (the entire Firestorm Fitness System Fat Burning Fit Camp members) decided to NOT take the week off so that they could continue the onslaught on bodyfat they have so successfully wrought upon their physiques.

In order to keep my clients happy, I have conceded in continuing with the festivities of the training volume and intensity.

Here for your perusal and enjoyment are this week's training regimen's.

Monday April 16 - Day 1

"The doing is usually more important than the outcome." Arthur Ashe

A. Dynamic Warm-up
B. Partner Sprints with Mountain Climbers
C. Cone Maneuvers
Six (6) cones are spread over the court. Roll the dice and follow the instructions stationed at each cone. We will play two (2) twelve (12) minute games.
D. Post Training Stretching

Tuesday April 17 – Day 2

"Americans will put up with anything provided it doesn't block traffic."- Dan Rather

A. Calisthenics - Dynamic Warm-up - Hip Mobility
B. The Stationhouse...
In this workout you have FOUR stations - You move through each station after 60 seconds. This is a non-stop 4-minute circuit followed by a 2 minute rest. Today is 4 rounds. The stations are:
1. Slam ball
2. Dumbbell Push Press
3. Kettle bell Swings
4. Sit-ups
**Rest 2 minutes***Repeat for FOUR total rounds*
C. Team Roping
Break into two teams. While one team member performs rope jumps, the other rope jumps and runs to end of court and back. Perform 3 rounds.
D. Cool Down and Stretching

Thursday April 19 – Day 3

"The hardest years in life are those between ten and seventy." -Helen Hayes (at 73)

A. Calisthenics - Hip mobility
B. Push - Dip - Squat – Sit
1.10 Pushups
2. 15 Dips
3. 20 Squats
4. 25 Sit-ups
*As many rounds as you can in 12 minutes*
C. Sprint Circuit
1. Run 2 laps
2. 15 Dips
3. 15 Walking Lunges each Leg
4. Sprint to end of court and back
5. 15 Pushups
Repeat for as many complete rounds as you can in 19-22 minutes*
D. Post Training Stretching

Friday April 20 – Day 4

Inside me lives a skinny woman crying to get out. But I can usually shut the witch up with cookies. (Unknown)

A. Calisthenics - Hip Mobility - Court Skips
B. The Big Nasty
1. Sprint short court and back
2. Dips x 25
3. Walking Lunge x 25 yards
4. Four corner-cone sprint & shuffle (forward, side shuffle, back pedal, side shuffle)
5. Sprint full court, back pedal back
6. Broad Jump x 25 yards
7. Sprint full court, carioca back
8. Pushups x 25
*Repeat for as many complete rounds as you can between 29-33 minutes*
We range from 5 - 8 rounds
C. Post Training Stretching

Week #4 of session 6 - The Final Frontier

It's the last week of this session and it has been a KEEPER! The next session of the Firestorm Fitness System Fat Burning Fit Camps is set to begin Monday April 23. For all of the details click here.

Let's get right to it:

"Do something everyday that you don't want to do; this is the golden rule for acquiring the habit of doing your duty without pain." Mark Twain

Monday April 9 - Week 4 – Day 1

A. Dynamic Warm-up & Hip Mobility
B. Partner Shuttle run competition
1. Sprint 20 yards out, 20 mountain climbers, 20 yards back
2. Partner goes
3. Sprint 40 yards out, 20 mountain climbers, 40 yards back
4. Partner goes
*Repeat for 3 total rounds*
C. Team Races with the Toys!
We will play two 12 minute games
1. Burpee x 15 = 1 point
2. Slam Ball x 20 = 1 point
3. Kettle bell Swings x 25 = 1 point
4. Sit-ups x 30 = 1 point
6. Tire sprint 60 yards out then back = 1 point
D. Post Training Stretching

"Every revolutionary idea seems to evoke three stages of reaction. They may be summed up by the phrases: (1) It's completely impossible. (2) It's possible, but it's not worth doing. (3) I said it was a good idea all along."

Tuesday April 10 - Week 4 – Day 2

A. Calisthenics - Hip mobility
B. Tabata Style Superset
1. 20 seconds of Pushups
2. 10 Seconds rest
3. 20 seconds of Squats
4. 10 Seconds rest
*repeat for 8 rounds, 8 total minutes*
**Score your total amount of reps**
C. Leg Warmer
1. Sprint ends, run sides
2. 30 Dips
3. 30 Walking Lunges
4. Sprint side, run the rest
5. 15 Star Jumps
*As many complete rounds as possible in 18-21 minutes*
D. Post Training Stretching

"Old age ain't no place for sissies." -Bette Davis-

Thursday April 12 - Week 4 – Day 3

A. Hip Mobility - Cal's
B. Kitchen Sink...
1. 20 Dips
2. Sprint ends, run sides x 1
3. Perform 1 exercise each round, 20 reps:
- Broad Jump
- Step-ups (each leg)
- STAR Jump
- Walking Lunge (each leg)
- Mountain Climbers (each leg)
- Lateral Tuck Jump
4. Sprint ends, run sides x 1
*As many complete rounds as you can in 30 minutes*
C. Post Training Stretching

"Nobody can make you feel inferior without your permission." -Eleanor Roosevelt-

Friday April 13 - Week 4 – Day 4

A. Dynamic Warm-up - Hip Mobility
B. Push - Squat – Sit
As many rounds as you can in 10 minutes:
1. 7 Pushups
2. 11 Squats
3. 15 Sit-ups
C. 20 minutes:
1a. 10 Dumbbell thrusters Left hand
1b. 10 Dumbbell thrusters Right hand
2. 20 Burpees
3. 30 step jumps
4. Run 2 laps
*As many rounds as you can in 20 minutes*
D. Post Training Stretching

Week #3 of Session 6

We're past the halfway point in this session's journey toward a lean, sleek and muscular physique and things are starting to heat up. I am proud to say that, because of their level of intensity, dedication to excellence and perseverance, I work with a bunch of losers. Almost to an individual they are less than what they were when they started with me. That, my friends, makes me feel good!

Here, for your approval, is this weeks training protocol.

Just one of the hundred or so roses blossoming on the bush just outside my bedroom window. And, MAN, do they smell terrific!

Monday April 2 - Week 3 Day 1

"Some people dream of success while others wake up and achieve it."- Unknown

A. Dynamic Warm-up & Hip Mobility
B. Card Sharks
Break up into teams of three to four. Each player draws their own cards but chip away at the deck as a team. Play two games.
Hearts = Prisoner Squats
Diamonds = Push-ups
Spades = Rows
Clubs = Turkish Get-ups with implements
2, 3, 4 = 20, 30 or 40 seconds of planks
Joker = Team sprints to end of court and back
Ace = 11, face cards = 10
C. Run four laps for time.
D. Post training stretching

Tuesday April 3 - Week 3 Day 2

"The turning point toward change and action is not the infilling of the mind but the exercising of the will."- Chris Widener

A – Dynamic Warm-up
B - Lunges from Hell
Use cones to mark 4 lanes of travel, ½ of court. Count number of steps of first lunge station. Perform intermittent training exercises “that many reps” at each subsequent station.
5 to 8 rounds or 20 minutes.
1. Walking lunge on tip-toe
2. Push-ups x that many reps
3. 2 long step, 4 short step lunges x that many reps
4. Med Ball Slams x that many reps
5. Reverse lunges x that many reps
6. Dips x that many reps
7. Plia Lunges that many reps
8. Sit-ups x that many reps
C – What the…?
1. Standing Rows x 15
2. Bicycles x 50
3. Med Ball Wood chop x 15 per side
4. Dumbbell Push Press x 15
2 – 5 rounds.
D – Post Training Stretching

Here's our eleven year old Key Lime tree. It's been in a large pot until yesterday (3/31/07) and is now the newest addition to our home.

Thursday April 5 - Week 3 Day 3

"We must all suffer one of two things: the pain of discipline or the pain of regret."- Jim Rohn

A. Dynamic Warm-up - Cal's
B. Team races with some new and old Toys!
Divide the camp into TWO teams. Each team has, 3 Slam Balls, 3 Sit-up stations, 3 Burpee stations, 2 Heavy Med Ball stations, 3 kettle bells and 2 tires. Score as many points as you can on each station. Play two 12 – 14 minute games
1. Burpee x 10 = 1 point
2. Slam Ball x 15 = 1 point
3. Heavy Med Ball Thruster x 20 = 1 point
4. Kettle bell Swings x 25 = 1 point
5. Sit-ups x 30 = 1 point
6. Tire sprint to the end of court then back = 1 point
C. Post Training Stretching

Friday April 6 - Week 3 Day 4

"Bite off more than you can chew; then chew it."- Ella Williams

A – Lunge series, planking and light calisthenics
B – Deal Your Own Demise
Pick a rep count and match it to an exercise: 50, 40, 30, 20, 10.
- Dumbbell high pull
- High tube rows
- Goblet squat
- Broad jump
- High step-up
**Work from 50 back. Ex: 1st exercise x 50, 2nd exercise x 40, etc.**Go through twice
C – Pet Rock-21, 15, 9
Kettle bell swing x 21
Kettle bell lunge x 21 each leg
Kettle bell swing x 15
Kettle bell lunge x 15 each leg
Kettle bell swing x 9
Kettle bell lunge x 9 each leg
D- Post Training Stretching

Week #2 of Session 6

The first week of classes has come and gone. The acclimation process is underway for many and there is a new found level of energy and oxygen capacity that most thought had long since passed. This week's schedule is going to be even more fun. Let's get to it!

Monday March 26 - Week 2 Day 1

“The only thing worse than not having read a book in the last 90 days is not having read a book in the last 90 days and thinking it doesn’t matter.” Jim Rohn

A. Calisthenics - Hip mobility
B. Push - Dip - Squat – Sit
1.10 Pushups
2. 15 Dips
3. 20 Squats
4. 25 Sit-ups
*As many rounds as you can in 12 minutes*
C. Sprint Circuit
1. Run 2 laps
2. 15 Dips
3. 15 Walking Lunges each Leg
2. Sprint to end of court and back
3. 15 Pushups
*Repeat for as many complete rounds as you can in 19-22 minutes*
D. Post Training Stretching

Tuesday March 27 - Week 2 Day 2

“The doctor of the future will give no medicine but interest his patients in the care of the human frame, in diet and in the cause and prevention of disease.” Thomas Edison

A. Dynamic Warm-up
B. Max effort test
Tube Rows x :60sec - :45sec - :30sec
Sit-ups x :60sec - :45sec - :30sec
*Rest in between is equal to the time of respective test*
C. Russian Hops and run Circuit
For Total time
1. Run 2 laps
2. Russian Hops to end of court, KEEP TRACK OF TOTAL REPS
3. One Leg Step Jump x 'that many reps'
4. Jumping Lunge (each leg) x 'that many reps'
5. Full Squat Jump x 'that many reps'
6. Run 2 laps
7. Step ups (each leg) x 'that many reps'
8. Walking Lunge (each leg) x 'that many reps'
9. Squat x 'that many reps'
10. Run 2 laps
D. Post Training Stretching

Thursday March 29 - Week 2 Day 3

"Only put off until tomorrow what you are willing to die having left undone." Picasso

A - Dynamic Warm-up
B - Partner Shuttle run with Tuck Jumps
C - Partner up!
Partner #1 does 15 dumbbell push presses right arm, 15 DB push presses left arm
Partner #2 does as many stretch tube rows as possible until partner #1 is done
*Switch roles and repeat for 3 complete rounds each
D - Big circuit
1. Burpees x 12
2. Step Ups x 15 per Leg
3. Run 2 laps
*As many rounds as you can in 20 minutes*
DD. Alternative no running circuit
1. Dumbbell thrusters x 12
2. Prisoner Squats x 25
3. Turkish Get-ups x 12
4. Walking lunge x 25 yards
*6 rounds for total time*
E – Post Training Stretching

Friday March 30 - Week 2 Day 4

"Being busy does not always mean real work. The object of all work is production or accomplishment and to either of these ends there must be forethought, system, planning, intelligence, and honest purpose, as well as perspiration. Seeming to do is not doing." (Unknown)

A – Dynamic Warm-up & Jumping Rope
B – “Just a roll of the dice!”
Set-up 6 stations of varying movements. Roll the dice to find out what station to progress to and perform the exercise stated at that particular station. Play 2 games.
Time limit for each game = 12-16 minutes
C – Post training stretching

Welcome to Week 1 of Session 6

The Firestorm Fitness System Fat Burning Fit Camps

Training Schedule for the week of March 19th thru the 23rd.

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Well, well, well...it's that time again. I trust everyone had a nice Spring Break! And so another session of the Firestorm Fitness System Fat Burning Fit Camps is ready to start. And this go 'round promises to be a real FIREBALL!

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With the addition of a new set of evening classes, San Antonio will soon be taken off the "Fattest City in America" charts. Here's what the next week holds for those brave souls who dare to take control of their health.

God Bless,

Steve

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"Motivation is an inner force that compels behavior. Your inner drives will propel you further and faster than external perks."- Denis Waitley

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Week 1 – Day 1
A. Calisthenics
Jumping jacks, shuffle splits, vertical hops, lateral hops, planks. 20 seconds each x 2 sets
B. Bottom to Bottom Tabata Squats

20 seconds of work, 10 seconds of a static hold in the bottom squat position repeated for 8 straight sets. Your score is the TOTAL amount of reps you get over all 8 sets. Here we begin to learn to partition effort.
C. Cone Maneuvers

Six (6) cones are spread over the court. Roll the dice and follow the instructions stationed at each cone. We will go 3 times around the course.
D. Full Court Press
1. Jog once around court

2. Sprint to end

3. Jog once around court

4. Back pedal to end

5. Jog once around court

6. Sprint length of court and skip back
E. Cool Down and Stretching

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"Excess on occasion is exhilarating. It prevents moderation from acquiring the deadening effect of a habit."- W. Somerset Maugham

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Week 1 – Day 2
A. Calisthenics - Dynamic Warm-up - Hip Mobility
B. The Stationhouse...
In this workout there are FOUR stations - Move through each station after 60 seconds. This is a non-stop 4-minute sprint circuit followed by a 2 minute rest. Today is 4 rounds. The stations are:
1. Slam ball

2. Dumbbell Push Press

3. Kettle bell Swings

4. Sit-ups
**Rest 2 minutes***Repeat for FOUR total rounds*
C. Team Roping
Break into two teams. While one team member performs rope jumps, the other rope jumps and runs to end of court and back. Perform 3 rounds.
D. Cool Down and Stretching

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"It is time for us all to stand and cheer for the doer, the achiever - the one who recognizes the challenges and does something about it".- Vince Lombardi

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Week 1 – Day 3
A. Dynamic Warm-up
B. Partner relay race - mountain climbers and shuttle run
C. Thrusters - Bench Jumps - Dips
1. One arm Dumbbell thrusters x 30

2. Kneeling High Tube Rows x 30

3. Barrier Jumps x 30, (modification is 30 step-ups each leg)

*As many full rounds as you can achieve in 25-30 minutes*

D. Cool Down and Stretching

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“Toughness is in the soul and spirit, not in muscles.”- Alex Karras

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Week 1 – Day 4
A. Dynamic Warm-up
B. Climbing the ladder of success!

1. Pushup ladder – as many reps as possible up to 9 each
2. Ring Row ladder– as many reps as possible up to 9 each
3. Chin-to-knee – as many reps as possible up to 9 each
4. Pushup ladder – as many reps as possible up to 9 each
5. Prisoner Squat – as many reps as possible up to 9 each
6. Jumping Lunge – as many reps as possible up to 9 each
7. Squat Jump – as many reps as possible up to 9 each
8. Chin-to-Knee – as many reps as possible up to 9 each
9. Tube Row ladder – as many reps as possible up to 9 each

C. Run 6 laps for time

D. Cool Down and Stretching