Get lean, get ripped and shoot your heart rate through the roof while increasing your performance and working every muscle in your body with "The Ultimate 9 Minute Workout."  This is a great workout for when you're in a time-crunch and only have a few minutes.  

The best part about it?  

It can be done anywhere you have apparatus to pull yourself up.  I've done "The Ultimate 9 Minute Workout" at the gym, on a tree limb, sign post, anywhere that can hold my body weight.  So disregard the Pilates machines, Bocce Balls, Barbells and fancy equipment – and let's get started.

Warning:  This workout may be short and simple to perform, but it is HARD.  It will leave you bent over and panting for dear life. Only those who are truly "Gladiator Tough" and ready for a challenge should try it.  

The Ultimate 9 Minute Workout is a combination of a Pull-Up, Push Up and Burpee – done in succession.  I like to call it a "Gladiator-Up." 

How To Perform The Exercise:   

Stand underneath a pull-up bar, tree branch or any kind of bar that will support your weight.  To start you jump up, grab the bar and do a single pull up.  Then hop down and do a push up — burpie — then spring back up to your feet landing in a squatting position.  From there, you do it all over again… and again. 

Here's a quick demonstration:

Ladies, don't fret.  If needed, you can modify by using a regular lat pull down, or the pull up machine at the gym.  If you're outside, have a partner spot you on the pull-up, and do push-ups on your knees.  No shame there, as I'm sure some of the men will be doing the same.

The Ultimate 9 Minute Workout:

Consists of the three sets that are three minutes each in duration.  These are all out — gut busting sets — as quick as you possibly can — sets.  If you can breathe or talk during your set, you aren't pushing hard enough.  After your first 3 minute set take a 90-120 second rest.  Then hop back up and do it all over again until you've performed 3 sets.

Challenge Yourself:

By trying to get knock out as many reps as you can in each set.  If you can get 40 reps in a set, you're really cranking.

Look for the "Vitamin Shoppe / Gladiator Tough Challenge"

May, 7th, 2011 at the Gladiator Rock'n Run in So Cal - Vitamin Shoppe will be hosting a contest to see which Gladiator/Gladiator-ette can bang off the most "Gladiator Up" reps in 3 minutes.  Prizes, Product and Free Gladiator Rock'n Run entries to the Winners!

See you there!

Dan "Nitro" Clark

PS: Let me know what you think of the workout and how many reps you can do in the 3 Minutes.  I want to jump in on the challenge!

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You ready for a "Gladiator Tough" workout? You want to Shred Fat? Then try the Sprint 8 Workout.  

In fact, research shows that the Sprint 8 workout increases the body's Human Growth Hormone production by a whopping 530% for up to 2-3 hours after your workout.

It's the perfect workout to get you ready to conquer the Gladiator Rock'n Run Obstacles:

* Stairway to Heaven

* Hell's Hills

* Rope a Dope

But why is Human Growth Hormone (HGH) important?

It increases muscle size and strength. It helps incinerate body fat, improves skin texture, thickness elasticity.  It increases sexual potency, frequency and improves energy levels and exercise endurance.  Hell, increased HGH just makes you feel better!

How do you do it naturally?  

The Sprint 8 Workout.  It's "Gladiator Tough!"

The principle is simple. You warm up for 2-3 minutes then Sprint, Run, Pedal or Swim as hard as you can for 30 seconds. After your gut-busting, heart burning, all out "30 second workout," you decrease the intensity to a comfortable level for 90 to 120 seconds.

Then do it all over again for a total of 8 cycles.  

If you are doing this correctly.  You'll know.  You'll be sweating… pardon my French… your ass off.

Here is a sample of how the Sprint 8 Workout would look on a bicycle.  But remember you can apply Sprint 8 to any cardio workout you currently do.  I do it on the treadmill and in the pool.

* Warm up 3 to 5 minutes.  This is crucial.  It will raise the core temperature of your body.

* Set 1.  30 seconds of high intensity riding.  (70% of max capable effort)

      * Recover for 90 seconds by pedaling at a comfortable pace.

*Set 2.  30 second of high intensity. (75% of max.)

      * Recover for 90 seconds.

* Set 3.  30 Seconds of high intensity. (80% of max.)

      * Recover for 90 seconds.

*Set 4.  30 Seconds of high intensity. (85% of max.)

      * Recover for 90 seconds.

* Set 5. 30 Seconds of high intensity. (90% of max)

      * Recover 90 seconds.

*Set 6. 30 Second of high intensity. (95% of max)

      *Recover 90 seconds.

*Set 7. 30 Seconds of high intensity. (100% of max)

     *Recover 90 seconds.

* Set 8. 30 seconds of high intensity (100% max)

     *Recover for 3-5 minutes. 

I've recently done this workout with a few people.  Everyone agrees – it kicks butt.  The best thing about it, it doesn't matter what your level of fitness is.  It works for everyone!

Don't get stuck standing still. Take action. Do something. Try the Sprint 8 Workout!

Be Gladiator Tough!

Dan "Nitro" Clark

 

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I'm proud to announce and give everyone a peek at the Gladiator Rock'n Run "Limited Edition" T-Shirt created by Affliction Clothing.  For those of you who don't know Affliction Clothing they are the baddest clothing makers on the Planet.  That is why I chose them to partner with to make the participants T-Shirts for the inaugural Gladiator Rock'n Run in Irvine, California on December 4th. 

How do you get one of these bad-ass T-Shirts?  You have to be GLADIATOR TOUGH and run in the Gladiator Rock'n Run.  

The Gladiator Rock'n Run is a Fire leaping, Mud slinging, Spandex clinging Run from Hell with Beer!  (or Muscle Milk for the non-drinkers)

Here's the first look at the Men's Gladiator Rock'n Run "Limited Edition" T-shirt from Affliction:

For the ladies, yep that's right, of course you get your own shirt.  I've gotta say you've all been kicking butt.  I'm proud of how you've stepped up to taken the challenge.  I know the Girlz are gonna show the Boyz how it's done. 

Look forward to seeing everyone at the Gladiator Rock'n Run on December 4th in Irvine, California!  

To follow us or comment on the Gladiator Rock'n Run Facebook page — Click here

Be Gladiator Tough!

Dan "Nitro" Clark

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WHY I RUN…

Posted in Fitness Tips, Gladiator Rock'n Run on October 8th by Dan.

As I train for the insanity of the Gladiator Rock'n Run – I took a moment to remember WHY I RUN. It's about our best runs. The ones that keep us coming back again and again. I think we all have one that stands above all others.  

It not about distance. 

It not about time. 

It not about speed.

It's about place.

The Grand Pitons of St. Lucia.  They are jaw-dropping stunning and one of the "1000 Things You Should See Before You Die."  

Jalousie Plantation

The run was through this sleepy little village island of St. Lucia in the Caribbean called “Fonds Gens Libre” which means “valley of the free people.”  The name of the village hints at its history.  It is where the native runaway slaves (Neg Mawons) and the black freedoms fighter first settled during the slave wars in 1748.

 Fonds Gens Libre

The run started on the outskirts of my hotel the Jalousie Plantation.

Within minutes I disappeared into a lush rain forest and was lost amongst giant ferns and massive bursts of green vegetation.  

I charged through a clearing, ran down a long dirt road past an ancient cacao plantation through magnificent stands of cocoa, banana, and coconut.  As I entered Fonds Gens Libre and raced past the small wooden shacks the speckled the hillside my heart pumped so hard in my chest — I could literally hear the battle cries of the ghost of the Neg Mawons. 

I thought about their battles.  The blood spilled for freedom.  And it made me think about our freedoms.  Our great country.  The things we take for granted. 

It made me think about this last year.  The triumphs… the failures… the dreams and the losses.  

I came to an impossibly steep incline – and charged up it for all I was worth.  My heart rattled against my ribs and my lungs burst, then finally hacking, spitting, grunting – I reached the top of the hill.  

There I stopped, took a deep breath in, and looked at the valley that spilled into view below me. 

Baptized by the fire and the adrenaline that only a hard run can bring, I'm filled with the desire to be a better man.  A better father. A better brother, son, companion and friend.   

And that’s what  a great run is. 

It’s a stage to get to a better part of ourselves.  To hear our inner voice.  To open up that hallowed place within us that allows us to connect with God, Allah, nature, the universe or whatever you may call it.

It’s a place I yearn to return to again and again. 

It’s the reason I run.  

Dan Clark running St. Lucia

Now go out there and get your run on – so you'll be ready for the "Gladiator Rock'n Run."   

Dan "Nitro" Clark

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The GLADIATOR ROCK'N RUN is the craziest one day event on the planet.  It's a 5k race with 12 Obstacles built in that challenges all participants in test of strength, agility and fitness.  Then to celebrate their conquest with beer, bands, and barbecue in a bad-ass post race party.

Anyone can do it.  It's not about being the fastest or the best. But doing the best you can. 

It will be insane.  It will be a challenge.  It will be a helluva good time. 

It's for those who see the limits of possibility as another challenge.  It's for those who embrace life and work with an equal passion.  It's for those who want a memory that echoes into eternity. 

For a look at the different obstacles on your run from hell click here!

Best of all Gladiator Rock'n Run help raise money for the the Epilepsy Foundation.  My best bud's daughter is afflicted. She is beautiful. She is the real Gladiator. This event is in honor of her. 

The Rock'n Rumble Pit is a "for charity" area near the exposition vendors and beer garden where you can battle friend or foe in the awesome games like: Joust, Rings or Ruin, and Mud Tug-o-war.  

There will be an "extra fee" with all monies going to the Epilepsy Foundation.

Who is with me??  Who wants to Rock and Run!!!  

Click here for the: The Gladiator Rock'n Run Website

Thanks,

Dan Clark

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You ready for a "Gladiator Tough" workout? You want to Shred Fat? Then try the Sprint 8 Workout.  

In fact, research shows that the Sprint 8 workout increases the body's Human Growth Hormone production by a whopping 530% for up to 2-3 hours after your workout.

It's the perfect workout to get you ready to conquer the Gladiator Rock'n Run Obstacles:

* Stairway to Heaven

* Hell's Hills

* Rope a Dope

Why is Human Growth Hormone (HGH) important?

It increases muscle size and strength. It helps incinerate body fat, improves skin texture, thickness elasticity.  It increases sexual potency, frequency and improves energy levels and exercise endurance.  Hell, increased HGH just makes you feel better!

How do you do it naturally?  

The Sprint 8 Workout.

The principle is simple. You warm up for 2-3 minutes then sprint, run, pedal or swim as hard as you can for 30 seconds. After your gut-busting, heart burning, all out "30 second workout," you decrease the intensity to a comfortable level for 90 to 120 seconds; and then do it all over again for a total of 8 cycles.  

If you are doing this correctly.  You'll know.  You'll be sweating… pardon my French… your ass off.

Here is a sample of how the Sprint 8 Workout would look on a bicycle.  But remember you can apply Sprint 8 workout to any cardio workout you currently do.  I do it on the treadmill and in the pool.

* Warm up 3 to 5 minutes.  This is crucial.  It will raise the core temperature of your body.

* Set 1.  30 seconds of high intensity riding.  (70% of max capable effort)

      * Recover for 90 seconds by pedaling at a comfortable pace.

*Set 2.  30 second of high intensity. (75% of max.)

      * Recover for 90 seconds.

* Set 3.  30 Seconds of high intensity. (80% of max.)

      * Recover for 90 seconds.

*Set 4.  30 Seconds of high intensity. (85% of max.)

      * Recover for 90 seconds.

* Set 5. 30 Seconds of high intensity. (90% of max)

      * Recover 90 seconds.

*Set 6. 30 Second of high intensity. (95% of max)

      *Recover 90 seconds.

*Set 7. 30 Seconds of high intensity. (100% of max)

     *Recover 90 seconds.

* Set 8. 30 seconds of high intensity (100% max)

     *Recover for 3-5 minutes. 

I've recently done this workout with a few people.  Everyone agrees – it kicks butt.  The best thing about it, it doesn't matter what your level of fitness is.  It works for everyone!

Don't get stuck standing still. Take action. Do something. Try the Sprint 8 Workout!

Be Gladiator Tough!

Dan "Nitro" Clark

 

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Warrior Dash!!

Posted in Inspiration on April 7th by Dan.

Are you ready?  Every once in a while there's a crazy, killer, off-the-hook, event that lets you find out what you're made of.  It's a chance for every man and woman to stand up and be counted and see how they stack up against the 

I'm talking about the Warrior Dash!

It's a reason to train.  It's a goal.  It's an adventure. 

It's happening this weekend 4/10/10 in Orange County, California. 

Warrior Helmet

Haven't signed up yet? Don't bother.  It's sold out. 

What is Warrior Dash?

It's the ultimate event for thrill-seeking athletes.  It's an obstacle course from hell. There's beer.  There's booze.  There's babes. There's mud.     

It sounds like the perfect event.  And, oh yeah. Everyone who enters gets a Viking helmet, a T-shirt, and a medal.   

I'll post pictures after the event.  But I don't know if you'll see me in the crowd. If you go, look me up.  I'll be running the 3:30 wave and hosting or judging the costume contest after.

Man, this so reminds me of college!  I'm pumped up!  I'm going to try and taste the glory of my youth, but will probably end up with a mouthful of mud.

Be Brilliant!

Dan "Nitro" Clark

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Being on The Tyra Banks Show

Posted in Uncategorized on February 26th by Dan.

Ever wonder what it's like to be on the Tyra Banks Show, or any other major talk show? In this post I'll take you through a step by step description of the process of getting on her show — from the initial phone call to hugging her goodbye after our segment.

The first thing you need to know about Tyra is that she works her tail off and has a great, hard working staff. It's her vision, but they make it happen.  A special shout-out to exec producer John Redmann.  The next thing you need to do is be ready and bring your "A" game 'cause it all happens fast.  

I got the call from Tyra's staff asking me if I would be interested in coming on the show on a Friday to talk about my memoir "Gladiator – A True Story of 'Roids, Rage and Redemption."  Then Saturday I did the pre-interview.  

Monday I'm on a plane from Los Angeles to New York. Tuesday I'm on the Tyra Banks show.  The reason the pre-interview you is because the want to make sure you're lively and great on the phone — meaning you will make a great guest.  

The pre-interview was a new experience for me.  Most of the talk shows I've done were for the American Gladiators.  There have been numerous — from Good Morning American to the Tonight Show — and I simply showed up on set and talked about Gladiators — talked about being Nitro.  

Being on as an author was definitely new territory.  I knew I couldn't go on and be that cocky-guy who lead with his fist — but I also wanted to be exciting, interesting with a touch of salaciousness.  The pre-interview went on for nearly 90 minutes.  Even though I knew I was going to be on the show, I was nervous, thinking I was going to screw it up somehow.  

I think the most important thing is being true to yourself and your message and not pushing or forcing to try and be something you're not, so they'll think you're great. 

I arrived in New York late Monday night for my appearance the next day.  I won't bore you with my nightly rituals, except to say — I called my girlfriend, told her I missed her, then drifted off to sleep.  

My publicists and I arrived at the studio in the early afternoon and were immediately buffeted into a dressing room.   No sooner had I put my bag down, when a bouncy producer walked in and handed me my script and asked me if I wanted to run through it once.  Huh?  

Remember that pre-interview?  

Well, they take all of the good stuff, put it into a question answer format, and basically hand you an outline of the show.  This is what Tyra is going to ask you.  This is how you're going to respond, or at least did in the pre-interview.  Hint- hint.  Wink-wink.  

Bouncy, cute producer tells me she's going to be Tyra and I'm going to be me, and wants to run through it once to see how it plays. Alrighty, then.  We go through it once and I'm disappointed because all the questions are geared around sensationalizing the side-effects of steroids.  

I'm more then disappointed, I'm disheartened.  

Because I know my book goes miles deeper and at the heart of it, it's about: identity, love, family, addiction and survivorship told through the prism of celebrity.  I also know that to connect and really resonate with Tyra's female audience I had to find a way to work in the "human" side of the story into my segments. 

I had to let her audience know this book was an emotional journey — about a little boy whose parents we're divorced when he was 5 years old and who cried inconsolably until a man told him "big boys don't cry."   

That boy took those words to heart and didn't cry when he was ten years old — and his older brother died in his arms — then spent the rest of the life trying to become whole again, trying be human, trying to feel.

Yes, this journey involved drugs,women, celebrity — but I also knew even at the darkest points my humanity shined through in my life and on the page.  

Suddenly a producer popped in — whisked me down the hallway to the stage area — all I can think about is how to get the story I want tell across while still satisfying the producer's needs. Now, I'm standing behind a curtain at the back of the stage while they are doing my introduction and it's really something.  

"Most famous Gladiator, huge hunk, every women's fantasy."  I feel myself swell up with pride until — the announcers says — "Who grew breast from steroids.  Welcome Dan Nitro Clark!"   

The stage manager pulled back the curtain and tells me to "Go, Go!"  I stumbled on stage feeling awkward as hell, not sure whether to smile and wave, or hang my head down in shame and embarrassment.   I kinda did both.  I think.  You'll have to watch my entrance and let me know. 

So, I'm sitting next to Tyra, still a little thrown by the introduction — being in front a live audience staring, by having three cameras targeted toward at me like canons.   But now, I'm more determined then ever to tell the story I want to tell and not get caught up in this whirlwind of sensationalism about steroids.  

I make up my mind right then and there that no matter what she asks me — I'm going to answer her question then start talking about "human" aspect of the journey.  Tyra asks me the first question, "When did you start taking steroids?" I give her the one sentence answer and dive into, "But what I really want to talk about is how we stereotype boys and girls at a young age."  

I could see Tyra look at me a like, "Ahh, what??".

I keep going and tell the story about my parents being divorced, being inconsolable, the words big boys don't cry, and how it affected me.  I tell her about my brother dying in my arms, and how I didn't cry.  

I tell her about how I spent the rest of my life building this huge body, all to protect that kid inside.  

And I'm talking FAST.  Real fast, just trying to get the story out.  And I'm aware that I'm talking hyper-fast which makes me even talk faster. I keep thinking at any moment they are going to "Gong me" and stop shooting and tell me to get the hell back to the script.  

As the words keep spilling out of my mouth, I see Tyra keep eyes shoot down to her script then back at me with a glare that says, "What the hell are you talking about?"   I now realize I've been talking non-stop for close to a few minutes when Tyra suddenly looks at me and says: "Oh my God, how did your brother die?"  

Her question is sincere and her eyes are full of compassion.  I take a deep breath in and tell her the story. Then we took the interview from there moment by moment.  

Kudos to Tyra for letting me have that moment and being such a pro that she knew a better story when she heard it, and for trusting herself and me to go with it.   

Be brilliant and please check out my book "Gladiator."  I think you'll be stunned and shocked. It's actually good.

Dan "Nitro" Clark

On the Beach.  Smiling.  Walking toward a place I want to go in my life.

Dan Clark Nitro American Gladiator

 

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One of my favorite writers Augusten Burroughs of "Running With Scissors" fame had this to say about my book Gladiator – A True Story of Roids, Rage and Redemption.   

“Dan Clark possesses the emotional honesty, humility and depth together with the innate literary talent and stylistic sensibility to execute this memoir with stunning eloquence and power. His lean, muscular prose never wavers off course as it leads us through his unspeakable loss, overwhelming success and ultimately into a kind of acceptance and redemption. As readers, we are fortunate that not all talented writers march automatically through grad school and into publication; some first become comics and undertakers and whalers and American Gladiators.” 

                                                                            -AUGUSTEN BURROUGHS 

I'm pretty stunned and honored to say the least.  I've been a fan of his from day one. 

Another one of my favorite writer's Chuck Palahnuik, "Fight Club" and "Choke" author said this about Gladiator:

"Clark played the character “Nitro” on the television series American Gladiators, and if you read only one book on vacation this year, this has to be it. After a dark childhood, steroids launch the author into a new life as a national celebrity built from mountains of chemically enhanced muscle. The dream falls apart as he sprouts breasts he can’t conceal inside his skimpy spandex costume, then suffers high colonics in order to pass mandatory drug tests. Of course, there’s redemption, but not before a ton of laughs

                                                                               – CHUCK PALAHNIUK

Only Chuck could would find this book a ton of laughs.  But the recommendation of "if you read only one book on vacation this year, this has to be it" is fantastic.  I'll take it. 

A funny story.  I remember when I finished the book and my editor at Simon and Schuster, Brant Rumble said, "I love your lean, sparse style."  

My response, "Damn it. I used all the big words I know."  

He also said my book was "fucking triumphant."  

Hard words to live up to.  

Hard words to believe.

I still struggle with it.  But maybe… just maybe… it's not so bad. 

Dan Clark

Dan Clark Nitro American Gladiators

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Raise you hand if you have a fear.

Now, raise your hand if you have tried to conquer that fear. 

If your hand isn't raised, it should be.  Now is the time to pick your biggest fear and kick it to the curb, beat it to a pulp, and slap into submission. 

Riding a bull was one of my greatest fears.  The very thought of scared the crap out me.  Not anymore.

I faced my fear and jumped on the back of 2000 pounds of bucking, twisting, fury. This act of bravery, stupidity, or whatever you want to call it… helped me become an author. 

How?

Because it was a building block. When you, pardon my French, kick the frigging ass of your biggest fear, everything else after becomes a cake-walk in comparison. 

You've have earned that certain "je ne sais quoi."  It's called confidence.   

Think about it: 

After you've swam with the sharks – is it really that hard to make a cold call? 

After you've jumped out of a plane – how tough is it to ask that cute girl or guy in the next cubicle out?   

After you've run a 100 mile marathon – is it really that rough to spend the weekend with the in-laws?

The fact is, these things all become easier because you are now an individual who's slain the dragon, stormed the castle, climbed your mountain that couldn't be climbed.

 

Writing a book was something that I never dreamed I could do. Either was riding a bull.  But once I rode that bull writing my book "Gladiator – A True Story of Roids, Rage and Redemption" didn't seem so impossible.  

And it sure as heck hurt a lot less!

This is your life, and it's ending one minute at a time.  

Don't get stuck standing still. Take action. Do something. Kick the crap out of one of your fears and see where it leads you. 

Be brilliant!

Dan Clark

Btw — love to hear stories of people conquering their fears and the person they became because of it. 

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