address: 151 Surbray Grove
Mississauga, Ontario
L5B 2E2 Canada

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Simply Hill Sprints

posted by coach Jay D

The hardest thing in life is to simplify.

As applied to training, Hill Sprints or Stadium/Stair Sprints are something that’ll make you:
- burn fat
- increase your testosterone
- improve your anaerobic and aerobic fitness
- fire up your nervous system
- train your explosive power and strength of your legs and arms
- coordinate your body’s movements and reaction time
- test the “core” without directly training or thinking about how to train your core
- mentally tougher
- ZombieProof and ready for whatever

I love the idea of training with little or no equipment.
I love this idea of not needing a trainer or membership. Don’t get me wrong, myself being a Strength Coach, I understand our value in planning and motivating others, but there’s also something to be said about being able to train on your own – anywhere and any time.

It’s easy to get caught up with all of the TRX, Powerlifting, O-lifting, Sandbag and Odd Object, Joint Mobility, Leverage Club/Mace Swinging, Gymnastics, Yoga and anything else you can name underneath the sun mania that falls beneath the broad category of “Exercise”, but we need to understand that a lot of the time, the most simple things are what you need; the most simple things are the most effective.

Today, I found a nearby set of stairs sloping alongside a grassy hill. I opted for the stairs today, but have tons of ideas of what I’m gonna do with the beautiful hill. This workout, however, involved sprinting up stairs, all out, followed by walking down the same stairs and recovering before sprinting again. Here’s how I did it:

Joint Mobility/Dynamic Stretching

Warm Up Sprints on flat ground and up the stairs

Stair Sprints
Sprint Up Stairs
Walk Down Stairs
Rest 2-5 Minutes
5 Sets Sets

Walk 800m around school track

Mobility, Flexibility, Foam Rolling Work

Simple Right? Almost too simple, but believe me, simple in design is not always easy. In fact, the most simple things are usually the hardest to do.

More on hill/Stair Sprints:
Article on “Why Hill Sprints Are The Fastest Way of Getting Strong, Fast & Lean” by Charles Staley & Keats Snideman

NFL Combine Training: Hill Runs

Go Find yourself a beautiful hill and make it your best friend this spring and summer while the weather lasts.
You won’t regret it.

Fuel Kettlebell Class SS12 Day 5

posted by coach Jay D

Great Class Tonight at Fuel Fitness!
We built off of our burpees, mobility and overhead work in the form of windmills and “Anyhows”.
I also joined in on the Tabata fun. Great Class!

Carl Busch Kickin’Out A 2 Hands Anyhow

Joint Mobility
Burpee Flow
3-5 Flows of:
Salutation Lunges to
Squat Crawl to
Mobility Push Up to
Jump Squat

Kettlebell Complexes
2 Cycles per Round, 30s/Complex, 2-3 Rds
Complex I
2H Hang Clean to
Overhead Press to
Romanian Deadlift

Complex II
Halos to

Kettlebell Swings (Your Choice of 2H, Single H or H2H) x60s
Rest 60s, Repeat.

20s Work: 10s Rest, 8 Rds Non-Stop of
Burpees alternated with Squat Jumps

Mobility and Spine
Flow I to Recover (See Warm Up Above)
Low and Hi Windmills x5/side
Flow I
2 Hands Anyhow Lift x5/side
2-3 Rds

YTWI x10
Side Bridge x60s
2 Rds

More Bruce Lee…

posted by coach Jay D

For Martial Artists, Strength Seekers, Live & Learners, Truth Seekers and Whoever!

Bruce Lee: His Own Words Part 1 & 2

[Part 2]

Carries With Dan John

posted by coach Jay D

Here’s a little picture I ripped off Facebook c/o Dan John (one of my favourite Strength Coaches) who was tagged c/o Dan Sweet.

The caption read:
“Going for a farmer’s walk Dan John style – 150 ft one way, brief rest, then back again. The kettlebells are 35 lbs each. Dan’s right when he said it’s a nice introduction to your abs.”

My Personal Growth + The Barbell Get Up As My Medium

posted by coach Jay D

I just wrote about getting out of our comfort zones and growing, here. Don’t think I don’t practice my preach. Here’s my 1st attempt at the Barbell Turkish Get Up.

For years, I’ve been doing this with Kettlebells, Dumbbells and Sandbags, but this Old Method is a different animal all together. It’s funny how the displacement of the loaded lift can change your world. My BB TGU is a new lift that I’ll be working towards in my max force development over the weeks to come.

Never Stop Growing.
If you’re not failing once in a while, you’re not pushing the limits.
Let’s just hope I don’t die along the way.

Turkish Get Up Workshop, FREE at Kombat Arts This Wednesday OR Thursday.
Visit Here for details.
We’ll be learning this movement and practicing with various strength tools from no weight to shoes to kettlebells to dumbbells and maybe even a barbell, if you’re willing.

Have A Strong Day.

Comfort Zones & Growth

posted by coach Jay D

I remember a lecture during my undergrad of Kinesiology, where Professor Greg Malsezecki performed a particular Tai Chi form with a fan for us. The course was “KINE 1000: Foundations of Kinesiology and Health Science”, a 1st year course catering to about 500 students per section. The course was considered by many to be “total fluff”, as it wasn’t the “hard” science that most people think of when hungry to start their University life in the wonderful world of Kinesiology; the anatomy, the biomechanics, the physiology and sport science of the school. Instead, ‘Foundations’ dealt with the history of the Olympics, the culture of sport, the sociology of the human body and its movement and how we think of our bodies; pretty much the “artsy” er “soft” science stuff.

Looking back at that course, it now occurs to me that KINE 1000 was indeed, one of the most influential courses that would impact me not only as a trainer/strength coach but as the blossoming Physical Culturist that I am, today. You see, the point of that lecture in particular was Greg’s way of illustrating how important it is to get out out of your personal comfort zone when dealing with your body’s abilities as well as in life. He spoke of learning something new every year and to constantly live the role of being a student. In Martial Arts, they call this the “white belt mentality”; always having the mind and openness to learning something new.

All of us, myself included, tend to do things we’re good at. We love to do things we’re good at because, well…we’re good at it. We rightfully should. Movement and practicing a skill should be a life-long practice and journey. Every once in a while, however, it’s just as important to get out of our comfort zone and practice something we suck at or something that we haven’t tried before. It’s the only way to adapt and grow and be stronger in all realms – physically and metaphysically. This includes, but is not limited to adding just a bit more weight to the bar being lifted, or all together, starting from scratch and attempting something that you, in your wildest dreams, never thought of trying. It’s a philosophy that I live by when traveling to foreign lands, as well as my lifting life, and it’s a big idea that I’d like to share with you.

This past Saturday, one of my athletes and Strength Seekers, Rose, attempted her first tire flip. There was no briefing leading up to this week, there wasn’t even a head’s up the night before. She came to train and she was ready for whatever…….not at first of course. Here’s how it went down:

She Ponders…She Attempts…

She Does…She Follows Through.

And at the end of the day, she did better than she expected. Flipping a Tire, after all, wasn’t as daunting as a task as it seemed and this little example is a constant law we all need to be practicing in our daily lives so we can constantly grow, let alone shape and develop our character.

This thing called Strength, as I see it is and should be accessible to all – not just strongmen, Olympic Lifters, Powerlifters, Martial Artists or Muscleheads; there’s a savage in all of us dying to get out. Now, how much you lift (or pull or throw or carry or push or drag) is really subjective and relative to your size, training experience, injury/non-injury history and more.

As your coach, I’m not so much concerned with your volumes and weights as I am with your Movement and (relative) Intensity. I want 100% EFFORT each and every time, all day every day, regardless of what realm of Force Development is on our agenda for the day, week, month or annual plan.

Forget the comparisons and forget the haters.
Training in my world is a personal contest with Thy Self.

Great Job, Rose.

Remember, training should be about a constant personal growth and evolution.
Evolve or Die. Really.

Fuel Kettlebell Class SS12 Day 3

posted by coach Jay D

Great Class last night, where we introduced ourselves to the importance of a good Rack(ed) Position and of course, The Kettlebell Clean.
Greg also had his Burpee Cherry Popped. Whoa.

A) Joint Mobility/Warm Ups
Salutation Lunges
Mobility-Push Ups
Lateral Lunges/Cossacks

B) KB SH Swing/Clean Instruction
*alternative = MB Clean

C) Benchmark
5 RDS AFAP (As Fast As Possible), Timed
LH Clean to Squat x5
RH Clean to Squat x5
Burpees/Jump Squat x10

20s Work: 10s Rest
8 Rounds, Non-Stop of 2H Swings

E) Spine/Core
RH Side Bends to Carry x2 Rvs
LH Side Bends to Carry x2 Rvs
2 Sets

F) Release/Recovery
Squats to Prying x8-10 Reps
Foam Roll/Flexibility

Strength Snack: The Sweatshop Complex

posted by coach Jay D

Every Saturday morning, I train this swell group of gentleman that I affectionately refer to as “The Sweatshop”. They know who they are and they all remember this great Single Dumbbell Complex that we drilled a few weeks ago.

Rather than Call it “Brandon, Keith, Nike, Jordan, Ivan Dumbbell Complex”, I’ve opted to call it “The Sweatshop” where it will forever be archived in the JD Training toolbox.

I, myself needed a strength snack. After studying for most of this Easter Monday, preparing for a my big exam in May, my body craved movement; it needed it, actually, but with no time to visit the gym, I had to re-pen today’s training objectives and work from home with another 15 minute Strength Snack.

Here’s what I did:

Joint Mobility Warm Up
Cossacks x10/direction
Dumbbell Overhead Presses x3
Dumbbell Windmills x3
Goblet Squats x3
3 Revolutions + weight + speed of movement with every cycle

“The Sweatshop Complex”
RH Single Dumbbell Hang Snatch
RH Overhead Press
RH Squat to Press

LH Single Dumbbell Hang Snatch
LH Overhead Press
LH Squat to Press

Reps: 1-2-3-4-5/Movement Then Switch Hands, 3-5 Sets, 60s Rest
*Dumbbell MUST NOT be rested on the floor + must be held in hand if rest required until set completed; this tests the grip indirectly and mental toughness

Try it out. I went for 5 Sets. Fun.

Quick flow to Recover and Relax before bed


posted by coach Jay D

Originally posted at Elitefts.

Strength by Benny Podda
The quest for strength, the quest for power, in its basic essence is man’s quest to be “more than himself.” This is a basic, instinctive, seed drive that carries him forward through his own personal evolution.

The quest for strength, the quest for power, is man’s quest for an increased sense of being to feed the insatiable lust for the taste of his own blood, to drink deeply from the cup of spiced and foaming wine until it is drained to the last drop. For a man can’t say, “I am,” until the cup that he was handed on his first moment screaming from the womb has been emptied.

There are those who dare not drink. There are those who take tiny and timid sips, barely tasting. And there are those who seek to ravish and devour with an unconsummated and insatiable thirst for more…and yet more.

Those who seek with every fiber of their quivering flesh, with every cracked and splintered bone and with every snapped ligament and tendon. The seekers of the mysterious grail risking all and everything for one brief glance inside the locked palace of the king!

That one instant, that one moment, when the man experiences the peak ecstasy of human life called strength in her naked and pure seductiveness and makes her his own. And then, having once known her, he must have more for he has been seduced. He has felt strength.

He will pursue her to the extinction of his being or beyond. Perhaps she will even bring about his utter annihilation in that moment of satiation. And he will die in the midst of battle with his eyes raised to that which is more than himself.

With hands outstretched, screaming from a heart ablaze, he will cry, “Deeper than the mortal zone where individuals and multitudes struggle, in the inmost depths of the boundless essence that penetrates all, I have found myself. At long last I have arrived outside the confines of human society. A wave of triumph frees my soul as I surrender myself to the force which turns the axis of the very universe.”

A deep process of renewal has taken place within the man. Now, it will never be possible for him to be human except on another plane. He has found strength!

And you thought you were just pullin’ a fuckin’ deadlift!

This is the state from which I approach “training,” the qualitative aspect of strength and power, that which once was a science and an art of warrior kings known as “ars regia,” or the royal art.

To tap into and utilize on the physical plane as “strength,” an unlimited force from a higher plane through the agency of a warrior’s heart. The art of bringing unlimited and unmanifest force into manifestation through the physical as “strength.”

This art demands the absolute focus and undivided attention that was a rhythm in the hearts of the conquerors. It ain’t for sissies, it ain’t for pretenders, and it ain’t for those who believe in limitation.


The Yard

posted by coach Jay D

It’s not about the chrome dumbbells or the HD TVs or the fake ferns. It’s about the things that matter and how you use the things that matter.
Raw Things = Raw Results.

Plain and Simple.