I never want to post Bull Shit on this website. We are not selling "Shake Weights" and our Barbell Club is a Private Gym. I have a love and passion for Strength & Conditioning. In case you didn't hear, that love and passion is expressed through preparing fighters. Do you know what I prepare these fighters for??? You got it... To Fight!!!! Boxing, MMA, Wrestling, etc. With that being said, Here's what Rob Pilger had to say about the "Interview" I just did for his Informative, Kick-Ass website at http://boxingperformance.com/:
"New Q/A with my boy Joe Rossi on http://www.boxingperformance.com/welcome-to-boxingperformance.com.html. Joe trains fighters in the real world, he's not an asshole hiding behind a key board trying to portray an expert. I met him at a De Franco seminar back in 06 I believe. He knows his shit, his results with his growing stable of fighters reflect his knowledge, passion, and integrity, along with this Q/A.
Joe is a REAL world strength/conditioning coach and in this awesome q/a, you'll basically learn his strength/conditioning blueprint he uses with his fighters. This isn't methodology theory, this is what works well for Joe and his fighters that WIN, in the real world. Enjoy!"
I highly recommend you check it out. It barely touches the surface on who, what, where, when, why, and how, but I hope some one (some where) gets something out of it. Maybe a kid, like I once was, that needed a little something. To get him or her going in the right direction.
It's been a while. Trust me, it's worth it. I just had major surgery. Feeling good. No better way to utilise your time other than making long awaited updates!!! Want to know what we have been up to? Sacrifice For Reward Is YESS Training. Check out the video below:
Teaching The Sledge Hammer Part II, A Question & Answer From London, And A Three Legged Dog Named "Duke". Look Close. We Use It 'Til We Bleed.
Watch This Video On The Sledge Hammer:
Skinny Joe. Health Coming Back Since Video.
Question:
Joe,
I saw the video clip about the sledge hammer technique.
I am a very active person and do a lot of exercise. My question is how heavy should the weight be for a beginner? What would be your advice about sets and reps to start with?
I don't know anyone to ask these questions here in London.
Gerard
Answer:
Gerard,
I have seen sledge hammers sold and used in 8 pounds, 10 pounds, 12 pounds, 16 pounds, and have come across many custom made sledge hammers that weighed up to 25 pounds. The custom made ones usually would have a welded pipe for a handle that could withstand the weight being used. The most practical weight to train with and the hammer we use at the YESS Training Barbell Club is an 8 pound hammer. I'm going to give a quick story and then make some pretty good points here so listen up!
From the age of 16-20 years old, I worked for my Uncle who owned a business in the worst section of Patterson New Jersey. His warehouse was located on a block that housed the worst of the worst. On this street were shootings, crack-heads, car jackings, prostitutes, and muggers (I'm Dead Serious). If you are from Bergen County New Jersey, you know where and what I'm talking about. As a kid, this was a license to either crap your pants on a daily basis or carry a sledge hammer in hand for protection whenever walking out side on to the street. We also had a three legged attack dog named Duke who I have seen protect the warehouse better than any four legged dog, but that is another story.
My uncle's business, at the time, was installing hydraulic car lifts in automotive shops and car dealerships. Most of the time we would have to break up concrete and pour new cement footings for the support needed for the car lift that would lift up the cars. At that time, we did not own a jack hammer to break up the existing concrete, so we would use a good old fashion 8 pound sledge hammer.
Being a kid who was in shape, my job was to smash the concrete up with a sledge hammer day in and day out. My hands would bleed, concrete would hit me in the face, and my forearms at the end of the day would be demolished. I would wake up the next day and do it all over again if I wanted to get paid. My Uncle always took care of me. Paying for my high protien meals (even at that time I would eat five times a day) and for the work I would perform. Amazing what you are willing to do in life with a little motivation. My motivation was my first car (1970 Dodge Charger, The Dukes of Hazzard Car) and my future wife. My point to this whole story is that I remember, to this very day, saying that if I were to one day open a gym, sledge hammer work would be a cornerstone in my training program. Do you know what? It now is! Here is why:
"Big Sexy's" Hand From The Sledge Hammer
Sledge Hammer work is a full body conditioner. It makes a fighter and a traditional sport athlete a more physical person. It increases muscular endurance, strength endurance, and power endurance. One will be developed more than the other depending upon how fast you hit the tire, how many time you hit the tire, how heavy the hammer is, and how long you hit the tire. Your grip, wrist, and forearms are directly affected and develop tremendously while using a sledge hammer over time. The cardio-respiratory (heart and lungs) system gets its ass kicked and then develops stronger after having adapted to the work performed with the sledge hammer. It develops, in a superior way, hand speed, hand eye coordination, and punching power. It can be used as an active warm-up, thrown into a circuit for its metabolic affect, or used as a finisher at the end of a weight training day or conditioning day.
Now, with that being said, I don't want to come across as the "Sledge Hammer Guy", because I use many other ways to increase the strength and conditioning of a fighter/athlete. Plus, I am not a label kind of guy. Just one of the many tools I use out of my tool box!
How do I validate this type of training at the Barbell Club besides what I have mentioned above??? Let me leave you and everyone else reading with this:
If you pick up an 8 pound sledge hammer and swing it for time, hitting the tire and find you can only perform 5 minutes of straight work. At this point, you could only perform those 5 minutes because your fingers were cramping, hands blistering, forearms burning, legs and low-back shot, and shoulders done. Then, within a few weeks/months (does it really matter how long it takes you? What matters is that you are doing work), you work your ass off and can now perform 10 minutes of straight work. You have now doubled your conditioning and everything mentioned above. Your body can do more. That's the point of training. To improve upon what you have done previously. Little by little, over time. My last point, and this is the best one yet!:
If you take two equally skilled fighters (this is fantasy here, but hope you get my point) and one fighter can beast on the hammer for 36 minutes of straight work, and the other only 15 minutes, I would put my money on the monster who can do the 36. Why? Simple. He can endure more!
Amateur Boxer "Big Mike" Performing Sledge Work.
Sledge Hammer Training:
At the end of an upper or lower body weight training day, perform Sledge Hammer Tire Hits for time. If you can only go for 2 minutes your first week, shoot for three minutes the following week. Start with 8-10 hits per side. You can also perform tire hits for rounds in either 2 minute, 3 minute, or five minute rounds. Shoot for a short term goal of 3 rounds and the following training day, try and break a record. A little more every week adds up.
Check this video out:
A Side Note:
Certain things in training are not going anywhere. Barbells and Dumbbells is one of them. Hitting heavy things against heavy things is another. Roberto Duran use to train and prepare for fights lifting the ends of small cars and hitting scrap metal with a sledge hammer at junk yards. Didn't we see that in a movie once?
Like the saying goes-"Better Late then Never"! I have been a bit behind on the YESS Training Blog updates, but for some really incredible reasons (Trust Me). Kevin Hernandez is one of them.
Not too long ago, I spoke about Kevin in a previous Blog Post. He was the kid who would text message me at 1:00 am on a Friday night because he had nutritional questions. The reason why I wrote about that was to convey that winning starts with the person you are. How passionate you are, how much desire you have to be the best athlete you can be, and your willingness to do what ever it takes.
I get it from all angles. People and athletes telling me that they want to achieve a certain something or they want to be the best at something. Most do not achieve what they set out to do and there are reasons for that.
Over the years, time and experience has taught me to spot the ones who are gonna get the job done and actually finish what they started. These individuals are:
1) Passionate 2) Have undying desire 3) Disciplined 4) Consistent 5) Willing to do what ever it takes
Notice I did not mention in that list of five- how strong you are, how powerful you are, how flexible you are, and how much God given skill you have. Don't get me wrong, These are very important physical attributes (It's what I develop for athletes. It's how I make a living), but accomplishing what you set out to do starts from the inside out, not the outside in.
Like another saying goes-"If you want what others don't have, then you have to be willing to do what others don't do"!Notice the word 'Willing'. Will and Desire go hand in hand.
When an athlete like Kevin lives at the gym (Passion), wants to be the best he can be so much so, he contacts me on a Friday night/Saturday morning about nutrition while other kids are out partying (Desire), does not neglect the training he needs to perform on his own time (Discipline), never misses a training session (Consistency), and does whatever his coaches ask him to do (Willing To Do Whatever It Takes), it breeds the results that he is achieving because he is willing to do what others don't. Check out Kevin Hernandez's last two fights below.
The first video is Kevin winning the 2009 Diamond Gloves Championship:
This second video is Kevin winning in February of 2010 where he will now fight in Lake Placid, New York. He will represent his weight class on a Grand Stage in the Junior Olympic Division:
A Side Note:
On the night of the 2009 Diamond Gloves Championship fight, Kevin was sick with a very bad cold. We were blowing his nose before the fight and in between rounds.
Another Side Note:
Our next two blog updates will be on Gerald "Lil'Bomb" Javier's MMA Debut & Some Big News on the YESS Training Gym!
Here are four quick weight room tips for young fighters. Just random thoughts to pass along that will bring you closer to where you should be. If you are a young up and coming Boxer, Wrestler, Kick Boxer, or any athlete, then read this. A lot of times, it's the little things that help contribute to the bigger picture!
Looks Always Follows Performance. Not The Other Way Around.
Don't Be A Bunch Of "Mirror Athletes". It's not how you look, it's what you do. Training hard in the gym for performance gains in the ring is what should matter to a fighter. When you focus on physical appearance and how good you look in the mirror, this does not equate to better performance. It's usually a distraction from what you really should be focusing on. What does equate to better "In The Ring Performance" is practicing your sport (Practice Makes Perfect!), becoming stronger, explosive, flexible, forming healthier eating habits, and putting more effort toward being more disciplined in the weight room. When you do this, it will improve your physical appearance, but you will have also improved your athleticism and physicality. Remember, Weight Training for a young fighter (or any athlete) is preparation (GPP) for your sport. Put the discipline and time in the gym & less mirror time and watch your "In The Ring Performance" and muscular looks improve. Isn't that what it's all about? If not, then become a model.
(Insert Male Model Pic Here)
Post A Male Model Pic To Make A Point? One Can Only Go So Far.
All sports should focus on a year-round strength & conditioning plan. This is still not the case in a lot of weight rooms across the country. Why is the strongest kid in school always the football player? Maybe because football is just awesome, but that is another story... Actually, football is one sport that keeps a kid in the weight room more times than not.You shouldn't be any different. If you fight (Lets Say) you are a high school kid that decided to take up boxing instead of football, get your ass in the weight room and train! You will be amazed what more strength, flexibility, and speed will do for your fight game!!! If you are not the most physical in your weight class, then work toward it. Strength makes everything else better. Especially when you hit harder.
All Show & Even More Go
Com'On... If you are in the weight room, you know you are Benching, or at least-you want to! Despite bull-shit belief, fighters CAN Barbell Bench Press. As long as your shoulders are presently on the healthy side. Do your shoulders a favor, regardless and save 'em by "Popping Your Chest Up" and pinching your shoulder blades together and down. This simple, and yet most effective way to keep the shoulders strong and healthy will also make you a lot stronger while benching too. Try it!!!
Chest Up, Shoulder Blade Pinched, & Arch.
Nothing mind blowing here, just common sense. Be smart in the weight room and take it serious no matter what type of athlete you are. As a fighter (young or old), you have to always realise that your training should be built around your performance, and not how "Jersey Shore" you look. Trust me. I seriously live at the "Jersey Shore", so I should know... Joe R.
Like the 'Snuggie Blanket' of 2009 (Come on, you know you got one as a gift this past year!), the Barbell Complex is becoming the new craze for fighters looking to take their conditioning to a whole other level. The Barbell Complex is really nothing new, but I do believe athletes and coaches are rediscovering this type of training because of the positive results it yields. That's why we use 'em. They DO NOT take the place of heavy weights and the traditional Barbell Movements though. It has more to do with what and why you use them. That's where you can go wrong with this. I have been using complexes for years as finishers for our fighters. We have used Dumbbells, Kettlebells, Sandbags, Heavybags, even Bricks, but I have to say that I love the Barbell. The Barbell is my favorite. In this video you are about to see is a quick intro about how you don't need a Barbell to perform Complex Training followed by Lil'Bomb performing a Barbell Complex with half his body weight. We use this as a full body conditioner. A complex meets the metabolic demands of fighting. For our fighters we have seen huge improvements with increased hand speed, besides the increased work capacity within strength and power endurance.
In Lil' Bomb's fight last month, he completely destroyed his opponent in a second round TKO. Besides other Barbell Strength Training we have done, We both believe that the complexes he was performing leading up to the fight, put his hand speed and power over the top. We will be posting that video A.S.A.P. Until then, enjoy the 'Snuggie' video:
A Side Note:
In case you are wondering, I did receive a 'Snuggie Blanket' for Christmas. Whether I use it or not is between me and the blanket...
Your reality is what you make it. This starts with the thoughts you think, the words you say, and most importantly, the actions you do! I'm not preaching here, just sharing some thoughts on what I have noticed from those who win and those who don't. Accomplishing your goals in the gym, and in your life begins with what you believe to be true. So I ask you what do you believe? This is what I ask every athlete who walks in to train with me. Do you really believe that you will one day be great in your respective sport? Yes? Great, keep believing in that and you will. No? Here is a trick that has worked with many: Tell yourself a lie enough times and it becomes a reality. Why is it a lie? Well, at first you don't believe in what you are telling yourself to be true. In the beginning it's all bullshit to you. As you keep telling yourself what you want to be, even though you do not believe it to be true, eventually it becomes a reality. It has to. If not, well then you did not want it bad enough. It's all about what you make your reality to be, it's all about the state of your mind! Winning and losing in sport has more to do with what you believe to be true than how strong and fast you are. If you want it bad enough, you will make it a reality. Now That's No Lie!!!
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Toni Geiger: Team USA Judo
SACRIFICE For REWARD
125 Pound MMA Fly Weight Champion - Lil ' Bomb Javier - Deadlifting 415 IBs.
THE YESS TRAINING BARBELL CLUB
THE YESS TRAININGBARBELL CLUB ("ROSSI'S GYM) Is A Strength & Conditioning Gym For Fighters. Here, You Will Find, The Real Life "ROCKY BALBOAS".
Joe Rossi Is Dedicated In Putting The "Hustle Behind The Muscle" For Fighters And Combat Competitors At The Amateur And Professional Level. Boxer, Wrestler, Mixed Martial Artist, Or Weekend Warrior, Our Proven Methods Of Strength & Conditioning Will Get YOU In (Peak) Physical Shape And Prepare You To Climb Your Own Personal (Mountain). Sacrifice For Reward Is YESS Training.
For More Information, Read "Enter The YESS Training Blog" Listed Under 'Previous Posts' Below Or Go To www.YESSTraining.com
Joe R.
