See more ideas about workout, mma workout and kettlebell. Funks 6 week jump training program, spartan training. From a standing position, jump and land in a lunge position. Upper body hiit workouts help you strengthen and tone your way to beautiful arms and shoulders using the hiit format for extra heart rate intensity and calorie burn. The high jump relies on the concepts of angular momentum perhaps. Skiers jump jump a few inches to the right, and then jump a few inches to the left. He is a former professional beach volleyball player turned mma conditioning coach, certified metabolic training, kettlebell specialist and online fat loss expert that helps thousands of combat fighters, trainers and coaches improve their performance through strength. Here we performed diffe variations of depth jumps kneeling jumpax height add these exercises to your weekly workouts 2 3 times a week i increase the intensity in your daily workout body load and training can be increased to improve efficiency make check out the halton hurricanes volleyball club go thru a jump session with top strength coaches from sstcanada co while i.
Funk roberts spartan training system 4 week workout. You have taken the most important step to reaching your fitness goals and that is starting the sts program. High jump technique and training coach nick newman. For most jumping in volleyball, its important to focus on getting vertical. Killer 10 minute workout that will get you results funk. Funk roberts bodyweight workout for fat loss ebookfunk roberts free download as. However, if you are new to weight training, you may find at first, that your vertical jump decreases somewhat. By dj fogo a revalacao da tabajara studio tabajara funk 2011.
Return to the start position make sure you explode up into the air you should maintain a fast pace for this exercise 4 3 funk roberts spartan training system workout 1 week 1. Start with 45 second of jump roping or bouncing with a focus on minimal ground contact time. Funk roberts jump training ebook put the funk into your dunk. If you are following a strength routine, you can put these. Top 10 muscleenhancing bodyweight workouts 6 number 7 full body ambush. To become stronger and more explosive, weight training is extremely important. Best bodyweight workout routines, exercises and circuits. Jump again, switching legs in midair to land in a lunge with the opposite leg in front. At this point in the workout you should be feeling that. Movement patterns for kettlebell training can be similar to the. Top 10 muscleenhancing bodyweight workouts 7 number 6 the incinerator how to perform the incinerator.
Funktabatabwblasters1 high intensity interval training aerobic. Sportsmetrics jump training david andrew parker, md. More and more people are jumping on the bandwagon and if you have not yet had. Im funk roberts, cpt, fitness expert and former professional athlete and creator of the funk roberts spartacus workout program. Searching for a funk roberts boot camp free access. Mma bodyweight workout combat conditioning tiger muay thai. In this workout funk goes through a bodyweight workout designed for men over to help boost testosterone so you can burn fat and. Find fitness tips, workouts, sample diets, nutritional information and motivation to help reach your fitness goals. Funk roberts boot camp funk roberts boot camp naturally 1 could potentially win, or win a lot.
The funk roberts spartacus challenge what is the spartacus workout the spartacus workout is 10 exercises that collectively work every part of your body, and then placed at a 60second station, in order to challenge your heart and lungs as well as your muscles. Crossfit bodyweight workouts compiled and edited by shane skowron. Before partaking in the exercises in this or any other program, be sure that. Week jump training program and the newly launched spartan. Ideally we want a legal first jump, but we try to have all of them be the same next jumps less concern over fouls just go for it mentality come out focused and hit a winning jjpump early 1 jumpanywhere in the sequence wins. Funk roberts jump training ebook put launching feb 26, 20. Here is a killer 10 minute workout that will get you resultsif you take action and use it.
Born in toronto, canada, funk is a former professional indoor and beach volleyball player and is a jump training and certified fitness expert. Over 40 shred fitness for men with funk roberts home. Funk roberts bodyweight workout for fat loss ebookfunk. As important as skill training is, if you don t have the strength and. Bodyweight metabolic workout hiit training tiger muay thai duration. Welcome to sparta and the spartan training system homepage. I shaved time off my 40 yard sprint and increased my explosiveness on the field, exactly what i needed. To perform a static hold, contract your muscles at the top of the rep peak contraction and hold that position for the length of time specified in the table. Where do you want your athletes to be at the end of their competitive season. Funk roberts spartan training system pdf free download funk roberts. All of the old ways, the old 1 hour, and 2 hour workouts are proven to. So what makes kettlebell training so unique and important to use as a finishing technique. Keep arms start in stride position with one foot well in.
The funk roberts fitness boot camp is great for quick fitness, fat loss or a change to your regular workout routine. Approach training with approach training you dont even have to have a high jump area to run in. Funk roberts metabolic bodyweight blasters download size. The soi chokchai muay thai tour video 4 of 9 funk roberts. Without pausing, jump your feet back forward between your hands and jump up as high as you can. Funk roberts boot camp pdf free funk roberts boot campfunk. Over 40 shred fitness for men with funk roberts, toronto, ontario. With a combination of strength training, hardcore conditioning work, and prehab movements to keep you operation at 100%, this fiveday program will hone your mind and body into an athletic marvel. Vertical speed and power is different than horizontal speed and power. Join facebook to connect with funk roberts and others you may know. Feb 03, 2019 so without further delay lets jump into this best workout for men over 40. Workoutsstrength workoutplyometric workoutplyometricstuck jumps martial. Simply mark your starting point, and takeoff point and run your approach over and over to develop consistency.
You cant have a push day without some sort of chest press movement. Best bodyweight workout routines, exercises and circuits for muay. Jump roping or bouncing is one of the easiest and most effective ways to condition this stiffness. A highintensity circuit thats designed to burn away fat, define.
The following is an overview of a weeks training for each of the three phases of an annual training program for the long jump. Funk roberts is president and owner of funk roberts fitness and. My name is funk roberts, i am a former professional beach volleyball player athlete turned mma conditioning coach, certified personal trainer cpt, certified metabolic trainer, kettlebell training specialist and fat loss guru. It is with great honor and a pleasure to be able to help reach your fitness goals over the next 10 days. Official crossfit named wods for benchmarks and competition type murph run 1 mile 100 pullups 200 pushups 300 squats run 1 mile partition the pullups, pushups, and squats as needed. Rest for around 90 seconds, then repeat the circuit four more times for a total of five rounds. After two weeks of training with the rope, you should work up to 5 min. Highlight of the fighter combat conditioning seminar run by funk roberts at tiger muay thai, mma and fitness academy in thailand. Plan out each week think in 45 week cycles should have 3 to 4 of these cycles. Instead of putting a time on each exercise, we will be using a repetition amount the amount of reps does not have to be the same. Funk roberts boot camp is for all fitness levels whether you work out daily or havent worked out since high school.
After the americans saw a soviet athlete step off a box, jump in the air, the rest as they say is history. Wong and then go download his free pdf 3 freaky flexibility techniques to. The high jump relies on the concepts of angular momentum perhaps more than any other track and field event, so i will take some time to go over these. Aug 01, 2014 funk roberts and chris lopez take you through an insane fightertype workout that fuses kettlebell and bodyweight training. The physics behind the high jump to understand the high jump and what an athlete must do to successfully train for and execute a jump relies on a fundamental understanding of the physics that are in play during the jump. Boot camp fitness workouts include, but are not limited to, cardiovascular, speed and endurance, partner resistance, plyometrics, strength training with dumbbells and kettlebells, core exercises, military calisthenics and more. The funk roberts bodyweight workouts for fat loss 4 week workout plan introduction congratulations on taking the first step into your journey to improve your health, nutrition and fitness in your life, while taking a path to a better and fitter you. Additionally, funk roberts is a certified metabolic trainer, and a kettlebell training specialist.
For example, if you want to get up high, more focus should be spent on jump training to increase vertical power. You can grab a pair or set up 4 equaliziers and use them as hurdles for a crazy jump training plyometrics workout. Over 40 shred fitness for men with funk roberts home facebook. Funk roberts jump training ebook put the funk into your. Which makes a good fit at the end of a routine you are currently following. Before partaking in the exercises in this or any other. You can do these on a clean gym floor, the rest of a track, or somewhere with good traction. If you quote information from this page in your work, then the reference for this page is.
The more strength you can gain, not only will you be able to jump higher but you will be able to run and cut faster. Hyperformance jump rope training techniques once you have mastered the skill of jumping, you can incorporate these techniques into your warm up program side straddle begin with basic bounce step. Workouts to improve vertical jump for volleyball eoua blog. Best bodyweight workout routines, exercises and circuits for.
Marc funk roberts, or anyone associated with funk roberts fitness ltd advises readers to take full responsibility for their safety and know their limits. In order to help you with your journey to success, i wanted to guide through your start in the frfuethink of this as frosh week without all the partying. Your friend and coach, funk roberts certified metabolic trainer. Marc funk roberts has trained some of canadas top volleyball athletes and helped them to extraordinary success. The nutrition and exercise guide will not help cure, heal, or correct any illness, metabolic disorder, or medical condition. Like circuit training, take 6 different exercises and list them in an order where muscle groups are separated. Elite strength and conditioning for combat athletes, funk s 6 week jump training program. Before i stared i was 195lbs and training with weights, kettlebells, sandbags, etc. Here, i will provide you with useful information that will help you with your health needs. You should feel slightly more reactive off the ground. Ebook download funk roberts boot camp must see this first. The 6 weeks i spent training in this program was grueling, but effective. See more ideas about workout, tabata workouts and mma workout. If you are truly wanting to lose weight, build muscle, and get in the best shape of your life, then this is the one for you.
The funk roberts bodyweight workout is 10 exercises that collectively work every part of your body, and then placed at a 3060second interval, in order to challenge your heart and lungs as well as your muscles. If you want to join me and get into awesome shape and workout with me 4 days a week. When you think of hiit high intensity interval training you usually think about exercises like squat jumps, jump lunges and other standing moves. Cardio and conditioning burpees, jumping jacks, stationary runs, leg kicks. So without further delay lets jump into this best workout for men over 40. Funk roberts has dedicated his life to helping athletes, coaches and trainers be the absolute best they can through his teaching, coaching, writing and videos focused on effective strength training and body conditioning. For all the focus on performance training and functional movement over the last 15 years, many guys still. The competition rules for this event are available from. The over 40 shred nation is dedicated to help men in their 40s, 50s, 60s and beyond to get. The ultimate workout program to be an allaround athlete with a combination of strength training, hardcore conditioning work, and prehab movements to keep you operation at 100%, this fiveday program will hone your mind and body into an athletic marvel. Funk roberts spartan training system 4 week workout challenge.