The Ultimate 9 Minute Workout – Gladiator Tough Workout #2

Posted in Fitness Tips, Gladiator Rock'n Run on March 30th by Dan.

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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Gladiator Tough Workout #1 – Sprint 8

Posted in Fitness Tips, Gladiator Rock'n Run on February 15th by Dan.

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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Gladiator Rock’n Run “Limited Edition” T-Shirt by “Affliction”

Posted in Gladiator Rock'n Run on November 12th by Dan.

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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Gladiator Rock’n Run – The Most Insane One Day Event on the Planet!

Posted in Gladiator Rock'n Run on September 14th by Dan.

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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