Sunday, December 28, 2008
Happy Holidays 2008
But for now,
Enjoy the best things in a life, which hopefully many will again come to realize are "Free".
Ciao!
and a late Buon Natale!
Monday, September 15, 2008
Coach Tom Mastrocola
Tuesday, August 5, 2008
RENEGADE TRAINING PHILADELPHIA
Monday, July 28, 2008
WEEK 4 Recap
Adam called me later Saturday and let me know he is out indefinately and was in the hospital...I think I speak for everyone when I say get better quick Brother!
I also feel as we were clearly missing some of of "core" players...we covered well but we missed you all no doubt..
This weeks Game is Sat at 11:15 , At Philly Soccer Club Fields...Look on www.phillysoccer.org
I am posting my Selected Formation and line up...I NEED any No Shows by Weds, please ok? I as well as everyone else knows that things will pop up last minute..thats life, this is just a game, but if you know early just please let us know....
Formation: 4-3-1-2
The back 4:
JP
Devon
Boon
Craig
Middle 3:
David
Ali
Edgar
Set back 1:
Rocco
Wide 2:
Aziz
Vijay
We know we all play..So no one feel slighted..
We lost this week when we shifted and lost game plan in half 2....Stay the course...
Wednesday, July 23, 2008
WEEK 4 LINEUP
As I mentioned in prior email here is the formation and starting 11
I want to run a 3-4-1-2
ok heres the breakdown
GK- Do I need to list it? :-) BUD
Defense:
R-Craig
C-Devon
L-JP
Midfield- this is where things get tricky, Our two outside Mids basically will peel back in Def support anytime ball is in our end. This creates a Pseudo 5 man back line , but only when needed..
Our Inside Midfielders will play in a slightly more forward position and look to "hold up" play and develop play to forwards, Tenacious play all through midfield area will make us in my opinion Unstoppable!
Outside RM- Emily
Ouside LM- Paul
Inside RM- Edgar
Inside LM- Boon
Forwards- I am calling it a 1-2 because I intend to be the 1...I will play set back "in the hole" in center...looking to work with wings on breakaways, and provide dump option..
Center- Rocco
Left W-Aziz
Right W- Vijay
and thats all Folks
1:10 Start
Field 7
I will be there by 12:30
Thursday, July 17, 2008
WEEK 3 STARTING LINE UP
The formation is in my prior post...
Based on Confirmed attendees here it is :-)
Right Forward- JP
Center Striker- Aziz
Left Striker- Adam
Right Midfield- Vijay
Central Midfield- Edgar
Left Midfield- Emily
The Subs by zone will be:
Victor- M or Fwd
Rodger- Mid
Paul A- Mid or if necessary D
The Defense I want to leave in place, If you sub out- I would like that to be the spot you Jump back into as soon as you can...So we build a cohesive unit.
LBack- Boon
Center Back- Devon
R Back- Craig
Sweeper - Rocco
And of course Bud"The Wall" Ament in Goal
Saturday, July 12, 2008
Catenaccio- WEEK 3
What is Catenaccio and how to use it as a defensive strategyCatenaccio (literally meaning “lock” or “dead-bolt”) has become something of a dirty word in modern footballing circles, evoking memories of dour, negative football and a lack of invention said to be synonymous with Italian football, in particular, during the 1960s and 1970s.
To discard the tactical lessons learned from Catenaccio would be extremely foolhardy for any soccer coach however as, when performed correctly, it creates as solid a defensive strategy as has ever been displayed in modern football. The main reason many soccer pundits don’t like to see it used anymore is a very simple one – it stops the other team scoring.
The High Priest Of Catenaccio
Catenaccio’s primary exponent, and the man The Guardian newspaper has called “the high priest of Catenaccio”, was Argentinean trainer Helenio Herrera, coach of Italian Serie A side Inter Milan during the 1960s. The High Priest Of Catenaccio
Catenaccio’s primary exponent, and the man The Guardian newspaper has called “the high priest of Catenaccio”, was Argentinean trainer Helenio Herrera, coach of Italian Serie A side Inter Milan during the 1960s. Under the guiding hand of Herrara and his Catenaccio system, the “Grande Inter” side won four Serie A titles and two European Cups during the 1960s, proof positive of the effectiveness of Herrara’s system.
How Catenaccio Is Implemented
While British clubs were still playing under old-style “WM” or 3-2-5 formations, the Italians, led by Herrara, were using a more defensive and stable 1-3-3-3 catenaccio formation with one libero or sweeper, three man marking defenders, a solid midfield three and three attackers (usually two wingers and a goalscoring centre forward). Herrara actually used four man marking defenders with Inter and a sweeper who covered the area between the goalkeeper and defensive line, picking up loose balls, covering extra attackers and moving the ball out of defence to midfield and attack.
With Catenaccio, defensive security was of utmost importance. Teams would push for an early goal to lead 1-0 and would then defend in numbers based around their sweeper and two banks of three in front of him with the defence and midfield protecting each other against attack. Attacking flair was foregone in favour of defensive strength and for a long time the tactic worked splendidly.
Thursday, July 10, 2008
Saturday Week 2 Lineup
We are running a 4-3-3
here is sats Starting lineup and the designated reserves:
Left forward- Aziz
Center Striker- Nima
Right forward-JP
Left inside Mid- Vijay
Central Mid- David
Right inside mid-Griffin
Left Outside back-Paul A.
Left central D- Boon
Right central D- Rocco
Right outside back- Jenn
GK- Bud "The Wall" ament
Reserves by position as follows:
Defense-
Craig
edgar
Midfield-
Devon
Jonathan
Victor
Forward-
Dan Z.
Emily
Derrick
Adam
I want to be abundantly clear, we will rotate frequently!!, I want everone getting field time that has replied...
But anyone who did not reply I gets last call
Saturday, July 5, 2008
RENEGADE FC WEEK 1 recap
Renegade Fc 0 Leftovers 2
I hate to lose as much as anyone but I see a team core that is going to be strong and hard to score on. Eric (Casa President) was playing GK for leftovers and commented on the great potential we have.
Now, we clear the slate. Week 2 in our sights.
I want to roll out a 4-3-3.
I will post starting lineup each Thursday (once I know projected attendees).
As far as anyone NOT in starting 11, we WILL sub frequently and your sub spot will be in starting line up …
Each sub will be designated as a sub for a set zone (F/M/D).
As far as practices, WE NEED TOUCHES….all of us…
I will be setting a early am Monday workout with Nima (was not here due to family obligations) and whoever else would like to attend …Just call me anytime Sunday.
Monday night is the pick up game at Peleggi park in Huntington Valley..its a great way to get touches for anyone in burbs (Vijay J ). Its from 6pm to about 8…No rough stuff, I am always there BUT this week I have a commitment in the pm so I wont be there..anyone interested, call me and I will get you there!
Boon has had some pick up work down 33rd & diamond, So Boon, please see what you can set up during the week..
I travel as a regional in Vits/Sports Nutrition industry and am in Northern NJ training Tuesday through Thursday so I will not be around.
A couple of you expressed concerns about your General fitness levels (GPP), I can help you out just call or shoot me a email.
Friday looks like I am up for a light Sprint, practice…It can be either early am or Later pm (after 6)
Next week is 3pm start, same fields..Lets meet there at 2. I will get there early and set up some warmup drills and cones, ladders…
I am pretty excited at what we have here, I hope you all are to…R
PLEASE DO NOT FORGET TO E-MAIL YES or NO FOR WEEK 2 BY WEDS**
Friday, July 4, 2008
Viva La Vida.....says it all...
Tuesday, July 1, 2008
Friday July 4th Workout
This is not a Game, or regular Practice, It is my usual training:
Rangle of motion /hip flexibility work
Agility Work
Sub max 100s :-)
and a good 1/2 hr kick around
finished off with Renegade LPS work
The park site is
http://www.saveburholmepark.org/activities.html
Please anyone SERIOUS, call me by thursday....
Sunday, June 29, 2008
Renegade Futbol Club
Pick Up Games at Peleggi field in Huntington Valley..I have been asked via email by several of you about location and Time. I will meet anyone wanting to go at Cottman and Central avenue (Burleholme park) at 5pm SHARP!! my cell is 267-982-1625
I can drive a Red Dodge Ram
Contact Boon if you live in CC area to get together a weekly practice at 33rd and diamond.
His address is boso118@yahoo.com thanks Boon
On the Uniform issue, We are being provided Purple jerseys...Lets wear white shorts and socks..I am going to work on a couple sponsors I have and get us some first rate kits, hopefully FREE :-)
I am posting the Summer schedule below, Please lets meet at the fields at 10am Sharp to meet then get a good warmup...I can set up a Full warmup circuit if everyones ok with it?
heres 1st games field directions
http://www.phillysoccer.org/field.html#Penny
Monday, June 23, 2008
arrivederci Azzurri.....Forza, Onore
Friday, June 20, 2008
Spain......You're NEXT!
Italy have the maturity to add the Henri Delaunay trophy to their world crown according to injured captain Fabio Cannavaro, who believes the Azzurri can overcome Spain in their UEFA EURO 2008™ quarter-final.
MomentumCannavaro lifted the FIFA World Cup in Germany two years ago but was forced out of these finals on the eve of the tournament, and has now been joined on the sidelines by another injured defender, Andrea Barzagli. The 34-year-old centre-back has nonetheless stayed on in Austria and Switzerland to lend his support to a team who, having struggled initially in Group C, may now have the momentum to surge past Spain in Sunday's Vienna quarter-final.
'False start'"Sometimes you get off to a false start in tournaments," the Real Madrid CF player told euro2008.com. "But now we've got it together again and have rediscovered our team spirit. The great high we experienced at the World Cup can be repeated again. It's hard for me – not playing can seem easier, but mentally it's a lot more difficult. However, the boys know what they've got to do and they are mature enough to rise to the occasion."
Spain threatThe next big stage for Roberto Donadoni's team is the Ernst-Happel-Stadion where they take on a Spain side who beat them 1-0 in a March friendly. Cannavaro, as a two-time Primera División champion with Real Madrid, knows what it takes to stop their leading forwards. "There's no doubt they have players of great technical ability and they will be fit too because they rested several players [against Greece]. They have an excellent side which we respect, but we are confident we can win.
'United'"All teams have weaknesses and we'll have to exploit theirs by taking advantage of the space they sometimes leave when going forward," the former Juventus man continued. "Sometimes they are so enthusiastic about attacking that they leave one-on-one situations in defence, so that's something we'll look for. We won the World Cup because we were united as a team – not because we had a phenomenon like [Diego] Maradona – so we know that if we are concentrated and together, we can beat anyone. Perhaps this is the best time to face Spain because playing against the best is more challenging and you know you have to give 100 per cent."
Sunday, June 15, 2008
Arise Saint Antonio?
With the Azzurri having scored just once in two matches at UEFA EURO 2008™ the Italian newspapers are calling for coach Roberto Donadoni to give Antonio Cassano his first start of the tournament.Cassano optionDonadoni has so far kept faith with the misfiring Luca Toni and in turn deployed Antonio Di Natale and Alessandro Del Piero on the problematic left side of the three in his preferred 4-2-3-1 formation. Now though it seems the unpredictability of Cassano, who has only so far made two appearances as substitute, may be called upon against France.
Big-game playerCassano does has previous at this tournament, having scored two of Italy's three goals at UEFA EURO 2004™, and such is his unique personality that he appears oblivious to high-pressure situations. So are the 'giornalisti' right to call for 'Saint Antonio'? Can he provide the missing goals for the Azzurri against France? Let us know your thoughts.
Friday, June 13, 2008
When its Right, Its Right!! Go APD!!!!!!!!!!!!!!!!!!!!!!!!!!!
by Michael Harrold from Stade de Suisse
Del Piero and Luca Toni during an Azzurri training session (©Getty Images)
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A veil of secrecy hung over the Italy camp on Thursday evening as they prepared for their crucial Group C tie with Romania at the Letzigrund Stadion.
Great formRoberto Donadoni spoke of making major changes to the side that had lost 3-0 to the Netherlands on Monday, but was giving little away as he fielded questions from the massed ranks of Italian journalists. All he would confirm was that Giorgio Chiellini would start in defence and that Alessandro Del Piero would indeed be captaining the side. Del Piero's inclusion has been an open secret since he brought Italy to life after coming on as a substitute against the Netherlands. He showed enough to keep his place in the side and now Italy's most-capped player, with 87 appearances, will take over from goalkeeper Gianluigi Buffon as skipper. It is a remarkable turnaround for a player who was only on the fringe of coach Donadoni's plans at the turn of the year, but whose superb form since for Juventus has forced the Azzurri coach's hand.
'Turnaround'"The fact there was a chance I would not make it into the squad and now I am captain for the game somehow reflects the reality of the last couple of months," the 33-year-old said. "Now I just need to look ahead to this game without any pressure to perform, approaching it just like I would in the league." Do that and Italy could have plenty to thank him for. Del Piero scored ten times in the final six weeks of the season to finish the Serie A campaign wth 21 goals and will be looking to provide a similar spark for the Azzurri on Friday. "We have all worked very hard together to prepare for this match," he said. "Now we will need to transform our desire into positive results. When the expectations are high, we usually play at our best. Keeping cool heads is important, but we do that in every game. We need a boost and we'll play with heart."
'Difficult group'Del Piero's relaxed demeanour belied the pressure on the Azzurri ahead of a match they cannot afford to lose if they are to reach the quarter-finals. The reaction to the loss to the Netherlands back home has been one of anger, but right-back Gianluca Zambrotta is determined his side will make amends aganst Romania. "We made some mistakes in the first game but we also did some things well towards the end and created some good chances," he said. "I think we just need to improve our mentality a bit to be successful. We knew this would be a very difficult group."
Tuesday, June 10, 2008
Is Nothing Sacred?!
Will The AZZURRI PLEASE SHOW UP!! I REPEAT, ITALIA, EQUALS PADLOCK DEFENSE!! NOT WIDE OPEN, CAUGHT WITH YOUR PANTS DOWN OFFENSE!!!
THE TALENT IS THERE! DONADONI, USE IT WISELY!!
My modest suggestions:
Buffon was actually the strongest in the match and it would have easily been 5-0 without his aggressive play
defense: I love panucci, but I am ready to see Chielini start, he has ruthless aggression and will take a bad call here and there BUT, you will think twice coming into HIS house!
Midfield: I know the ease of AC Milan midfield is appealing BUT as huge of a Milan fan I am, they were not too stellar this year...Lets keep ringho and Pirlo as they are perfect , put lets Go with that young talent in aquilani and De Rossi?? Hello??
Up top: I am a huge Luca Toni fan, but I want to see something different in game two
I would love to see Del Peiero, Yes, can anyone doubt that the point at which italia look like Azzurri was when Alex entered late and down by 2? and my big pick, Antonio cassano!!! PLEASE start Cassano!!
Here is La Gazzettas summary:
HUMILIATION - The only way back at this point for Italy would have been through one of those miraculous efforts, perhaps inspired by the right substitutions. Instead Donadoni brought exactly the same team out for the second half and made the first change only after 54 minutes when Grosso came on for Materazzi. The Azzurri defence was thus reshuffled with Zambrotta on the right, Panucci in the middle and the Lyon defender on the right. But Italy seemed to lack passion and the will to win, the team unable to find their rhythm, ineffective just like Zambrotta's turning shot on 53 minutes, weak as Toni's low shot on 60 minutes. Donadoni then tried to change things by replacing Di Natale with Del Piero, who had started the game well but had lost his way in the tragic events of the first half. On 66 minutes, Del Piero tested van der Sar with a shot, but it was simply not good enough. With 75 minutes on the clock, Donadoni replaced Camoranesi with Cassano, but it was simply not to be. Had there been a more aggressive midfield, able to placate the orange tide, perhaps we would have been writing a different story. Instead Holland kept on pottering along in the knowledge that their backs were covered by a comfortable lead, and even took pleasure in their mistakes as Toni on 76 minutes contrived to miss the impossible alone in front of van der Sar. On 78 minutes the Dutch goalkeeper then pulled off two miraculous saves first from Grosso and then from Pirlo, putting the icing on top of the triumph, because it is of triumphs we must talk about. On 79 minutes the world champions fell apart once again allowing van Bronckhorst to add a third, serviced by the usual Kuyt. Never has Italy got off to such a bad start in a tournament. The Azzurri can already no longer afford any mistakes.
from our correspondentGaetano De Stefano
Saturday, May 31, 2008
Yes I am vain, and proud of it.....
I will be dieting a few weeks to see just how much leaner I can become while continuing to forge ahead with futbol. I will not restrict carbs as is the BIG mistake with bodybuilding diets, instead I will take more of a ZONE approach 30/30/40 with the main emphasis being on eating as cleanly as possible and adding some BCAAs and WPI (Whey Protein Isolate). I currently weigh 193lbs and most likely will be shredded to the nth degree at about 189lbs..
È ci un posto per codice categoria?
Monday, May 12, 2008
Volare la botte piena e la moglie ubriaca
Here is the fun, Look at the table as Inter and Roma's opponents are both fighting to stave off relegation, Catania and Parma respectively:
http://msn.foxsports.com/foxsoccer/seriea
As Far as progress on Forza training is concerned, I WILL NOT be doing any classes through previously mentioned Scorpion Fitness. Nothing more to say at this time regarding this other than no bootcamps, Sports Clinics or classes offered will be Renegade Certified..I will update with great news on this matter by weeks end... Stay posted
Monday, April 28, 2008
Saturday, April 26, 2008
Un bel beggining, Italia rinnegato
I am excited at this time to be preparing for the official launch of Renegade Italia! Renegade Italia will be launched in Jenkintown Pa at Scorpion Fitness . I will be posting a schedule for LPS and PINK Classes. I will also be Posting Renegade Italia group fitness classes as well. I as always am available for Advanced Sports conditioning and development, however, this is by special request only and requires a commitment for me to even consider. I truly believe that anyone in the Sports conditioning field whom does not is doing them self a huge injustice as we all know that to truly impact an athletes development it takes a full training cycle of Off-season, Pre season and In Season training. But enough about that.
A little info on the Renegade LPS and Pink systems (which are available at www.Renegadetraining.com) .
LPS System:uses a series of unique floor-based body weight movements that synthesize body control, movement with a foundation in dance (hip-hop). LPS provides the user with an extraordinary total body workout to develop and tone the abdominal/core, legs and a powerful upper-body.
LPS is creates Fluidity it also promotes "balanced" muscular development. This is paramount with exercise enthusiasts as well as high level athletes. Ask yourself how many people sitting and pressing away at the gym could actually "control" their own body weight? This program is one I use with my own mother and god daughter to every athlete I work with, period.
Pink is the quintessential program for practical application in a tried and true manner, without the mysticism and over-complexity that often dilutes the important physical benefits of yoga session.
Pink, is an easy to follow program that will help you feel young, stay fit and virile throughout your life.
Yoga at a glance can seem daunting , PINK is not, You will gain Flexibility,which will directly impact your Fitness and Vitality in everyday life.
I will be working on Renegade Italia Fitness DVD productions in the upcoming months, so I will also keep this blog posted in regards to that.
I recommend anyone who has yet to read any of John Davies brilliant books to do themselves a true service (http://www.renegadetraining.com/)
On yet another note:
The Champions League is winding down:
Can anyone truly say they enjoy the sheer arrogance of Man U?
not to mention that in my humble opinion it is ironic that three of the final four teams are from the premiership when I truly believe several relegation zone Serie A teams could best any of the three.
watching Wednesdays match I am somehow optimistic the Barca can go to Old Trafford and pull it off! Please!!
Just watch and enjoy:
anyways, I will post after weekends matches
Forza Roma!
Forza Barca!
Friday, April 11, 2008
vive ogni giorno
I will be posting over the weekend, hopefully some pics as well as even with in season training, moderate diet, and supplement consumpyion at a minimum my body has risen to a set constant weight of 195lbs. your body will find where it is comfortable, I am now a Fit 5'10" 195lbs...
oh well , another day in the sun calls.....
and Futbol fans...serie A
juventus vs AC Milan!!!!!!! saturday!!
I know God will not give me anything I can't handle. I just wish that He didn't trust me so much.-- Mother Teresa
Monday, March 17, 2008
Una questione di passioni di Lifes
I truly believe this is because we have "disconnected" ourselves from the rat race and uncaring world we have helped create. I had a teacher back in high school who influenced me more then than I realized, Mr. Caruso (Cardinal Dougherty H.S.) "Anything worth doing is worth doing right"! I will in now simply change Right to passionately..
Written across the class wall- Thanks My Caruso
and I think Francis Albert may have said the very best of all.....
All or nothing at allHalf a love, never appealed to meIf your heart, never could yield to meThen I'd rather (rather) have nothing at allAll or nothing at allIf it's love, there is no in betweenWhy begin then cry, for something that might have beenNo I'd rather (rather) have nothing at allBut please don't bring your lips so close to my cheekDon't smile or I'll be lost beyond recallThe kiss in your eyes, the touch of your hand makes me weakAnd my heart may go dizzy and fallAnd if I fell (I fell) under the spell of your callI would be, caught in the undertowSo you see, I've got to say no, noAll or nothing at all
Tuesday, March 4, 2008
passione
Ok, Sometimes its even hard for someone like me to live La Vita Dolce, But look around on a sunny day, I mean turn off the Cell, take a deep breathe and WOW! Bellisimo!
Well one lesson, Do not stress over things you have No control of in this life, just what you do And single or married, thats ones self! Thats it, so relax :-)
As far as the pic, Thats my Brother John (closer Than a brother) who I visited in Hinesville Ga this past weekend. John just returned from Iraq, Rock on brother, You did us all Proud!
and worth mentioning- The absolute fittest person I have even known..by far!
My pre season? I am super pumped to be 188lbs as of this am
Now the transition,
More SPP (sport specific work) and gradualy backing down the GPP (General Fitness Threshold work)
Backing down Submax Vo2Max Running and adding in Cone drills with balls, bounding and Max Sprinting
LPS is a definate as well as Yoga
Have Fun with it!!
“There is no end. There is no beginning. There is only the passion of life.”
Monday, February 25, 2008
Bear Hunting!!
Non suo sarà fatto, il mio
Sunday, February 24, 2008
Che il mondo meraviglioso, che la vita meravigliosa...
Also of note, I have been asked countless times each day lately regarding my upcoming Renegade Bootcamps that I will initially be conducting at Scopion Fitness in Elkins Park Pa on Saturdays in the spring 2008 and several other clubs upcoming, Sport Specific Renegade Camps with legends such as Coach Jim Massaro http://www.coachjimmassaro.com/training.htm
And Physical Therapist extroidenaire Joesph Castelli. I am also available for VIP services and 1 on 1 coaching. I walk the walk, I do not simply preach. I am also submitting my first article on (GPP) General Fitness to Philly Fit magazine http://www.phillyfit.com/
as I type this post..
Please anyone contact me with any and all questions..
As a extra delight , Pippo Inzaghi Netted a goal for Milan in extra time for the win!! Truly La Dolce Vita!
Monday, February 18, 2008
Niente è una sorpresa, realmente?
il perculate su ciò un momento
Friday, February 15, 2008
S.P.Q.R.
Here is two pictures of my beautiful training facility in Parsippany NJ, membership..Free..25 degrees this morning. I personally hate running on a treadmill and like training in the elements. I guess it’s the Roman in me that always looks for an edge which will allow me to destroy my competition on the field of play.
Today was a great workout:
-RED1
-Agility Ladder
- Soccer ball work and juggling
-Submax 120yds x16
-Med Ball (4lb) recovery circuit
As I have stated previously, all cited programs within my programs are directly from the writings of Coach Davies www.Renegadetraining.com and can be purchased as E- Books on the Renegade website.
This brings up a Hot topic with me that I am certain needs to be addressed. It is the issue of Piracy, yes piracy. Coach Davies has had more of his training Theory “stolen” than any other name in performance training, I am now seeing and hearing about individuals claiming to be Renegade trainers after reading one article or book? To be clear so there is no confusion, Renegade is UNLIKE any other training certification entity in the fitness industry in that we are “closed door to the public”. In order to be “considered” you must undertake reading and grasping all of Coach Davies works through our distance learning program, then individuals are tested and if accepted , invited to the next “invitation only” Certification clinic. Coach Davies next clinic may well be mid 2009. We are not a certification mill as the “other” certifying bodies are, and renegade is ever evolving as as science advances. If one is serious about athletic training, Team training and athletic development, and even Lifestyle fitness and wellness training, I suggest you refer to www.RenegadeTraining.com for a local renegade. If a facility is interested in running Renegade Boot camps Feel free to do the same , or in both cases if you are in the Philadelphia, Nj area- Contact me at Mastrocolat@Yahoo.com
The main point of this long winded rant is while Renegade is the absolute Leader in Fitness and Athletic training be sure you are working with a truly certified renegade
Trainer.
Fino al prossimo tempo, la Forza ed Onora
Thursday, February 14, 2008
molto molto italiano
Well,
I thought since I would never within my rants want to come across as a hipocrit thought I would post a pic from my NPC competition days..I was 240 here. Do I mis the "Big days". In a word NO! I had a blast, but not nearly the fun I now know I should of had for all I put into it. I lived and more over "Stressed" over each meal,each rep, never enjoyed the little delights such as a fine meal in Hobokens "Tutta Pasta".
I have heard some say that they cant? cant or wont? Heres to a Vital and healthier today, and even more tomorrow!
Resistenza e honor sempre!
Wednesday, February 13, 2008
Appena un pensiero.
as we say....
nella bocca del lupo.....
Tuesday, February 12, 2008
Il primo Giorno
Ok, Heres the first days training summary.
I started with the RED1 system (found in Sessions www.renegadetraining.com )
this consumed about 20 minutes
I moved into Agility work with 3 rounds of Jumping rope (I followed Coach davies reccomended circuit from "The Beautiful Game"
Now it was all of our favorite, bodyweight GPP
-Shuffle Splits
-Side Hops
-Burpees (10reps)
-Jumping Jacks (full range, recovery)
each 30 sec (except of course Burpees)
Next I figure in the early stages to still try and do "some" Lifting..I choose "Complexes" at my development stage as I find they give me the most "BANG" for my time...keeping rest at near 20 seconds
1) Power Clean/Front Squat/ Push Press
-2:1:1x3
-1:2:1x3
-1:1:2x3
2)Power Snatch/ Overhead squat/ Sots Press
-2:1:1x3
-1:2:1x3
-1:1:2x3
the weights? first series a mere 115lbs, but moving very fast. The second, 85lbs
I find the Overhead squat Grueling and a true test in flexibility, and the Sots press? At the bottom of a Overhead Squat while resting on huanches, lower the barbell and press..W-O-W!
I had to pop my Country Life Sharp Thought PS prior (3 capsules), this is a superior totally bioavailible form of PS (Phosphatidylserine) This is actually a specially patented Conjugation (meshing) of PS and DHA which identical and in the exact proportions found active in the human brain. I will not get into the volumes of clinical data done on this super compounds properties in overall brain nutrition..ask if you wish..I will respond :-)
I use it prior to training for its ability to supress Cortisol- A Renegades biggest emeny :-(
I Finished off my day with 2 sets (30 seconds each) of static lunges off two benches spread wide
Lastly I went through LPS1 (Also Found in Sessions, by Coach Davies)
Thats it kiddies! All in under 1 hour...Later a Nice doppio Espresso (Illy please)
Fino a domani. ...with la passione..
Monday, February 11, 2008
Time to lay down the gauntlet
I will post tomorrow and hopefully each day journaling training(zzzzz) and diet(huge zzzz)
You know me, I am only serious ;-)
Arrivederci
and one more for the road....
http://video.search.yahoo.com/video/play?vid=1298441192&vw=g&b=0&pos=2&p=one+more+for+the+road+Sinatra&fr=slv8-yphoto
john? How did you miss this one :-)