SPARTACUS FOAM ROLLER WORKOUT #1 and #2 (VIDEO)

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INTRODUCTION TO THE FOAM ROLLER

A foam roller is simply a cylindrical piece of hard-celled foam. Basically, you just use your own body weight to sandwich the roller between the body’s soft tissue and the floor. The Foam is used to stretch areas that are hard to stretch and massage.

 

SPARTACUS FOAM ROLLER ROUTINE #1

Perform this routine before your training session or workout. Set your Gymboss Timer to 30 seconds with 10 sec transition time. Go through 1-2 rounds myofascial release.

SPARTACUS FOAM ROLLER WORKOUT 2

Perform this routine before your training session or workout. Set your Gymboss Timer to 30 seconds with 10 sec transition time. Go through 1-2 rounds myofascial release.

 

(The goal is to roll over the specific tight muscle and with hold the position or slightly roll over the tight muscle. Like Stretching, foam rolling is NOT supposed to be painful, so ease up on the amount of pressure if it begins to get to painful. You may need a few rounds on a really tight muscle)

SPARTACUS FOAM ROLLER EXERCISE LIET

1. Glutes 2:41
2. Hamstrings Both 2:54 Left 3:05
3. Hamstring Right 3:13
4. Calves Both 3:28 Calf Left 3:41
5. Calf Right 3:48
6. Hip Abductor-IT Band Right 3:54
7. Hip Abductor-IT Band Left 4:07
8. Lats Right 4:20
9. Lats Left 4:31
10. Lower Back 4:39

SPARTACUS FOAM ROLLER WORKOUT 2
1. Glutes/Hip Rotators -
2. Hip Adductor Left
3. Hip adductor Right
4. Middle Back
5. Upper Back
6. Neck
7. Triceps Left
8. Triceps Right
9. Shoulder Blades Left
10. Shoulder Blades Right

The foam roller not only stretches muscles and tendons but it also breaks down soft tissue adhesions and scar tissue. This is called myofascial release. By using your own body weight and a cylindrical foam roller you can perform a self-massage or myofascial release, break up trigger points, and soothe tight fascia while increasing blood flow and circulation to the soft tissues. Your body weight provides all the pressure that you need to roll out pain, stiffness and even adhesions, or areas where connective tissue adheres to the bones.

The superficial fascia is a soft connective tissue located just below the skin. It wraps and connects the muscles, bones, nerves and blood vessels of the body. Together, muscle and fascia make the myofascia system.

Foam rolling can provide great benefit both before and after a workout. Whether you are getting ready to perform a Spartacus Workout or stretching routine it very important that you take the time to foam roll before you do that. So always foam roll before you stretch. Rolling after a workout may help speed up the recovery process so the next time you work out you feel fresh and ready to go.

WHY I CHOSE THE FOAM ROLLER FOR THE SW2 (SPARTACUS WORKOUT 2.0) PROGRAM -OFFICIAL LAUNCH JUNE 2012

I know that the workouts are tough and can often course stiffness in the muscles, especially if you do not stretch enough. I found the Foam Roller extremely useful for me a few months back and live by this inexpensive piece of equipment. It was only natural for me to include it in the SW2 program along with a couple of massage routines to help you loosen up the fascial.

BENEFITS
• Inexpensive – $30 compared to the big bucks of a massage therapist
• Done consistently foam rolling or self myofascial release will help you or the athletes you coach perform better for longer periods of time
• The techniques are simple

SHOPPING SUGGESTIONS
My suggestion is to go with a high density foam roller or an EVA foam roller as they are known as the best in the market. With the cell foam, it is capable of handling weight and frequent use.

Get yourself a longer roller as opposed to the shorter versions. One that’s too short will cause some issues. Avoid foam rollers that contain large gaps or pores in the foam. A quality roller will go for between $25-50 depending on what country you live in.

TYPES OF FOAM ROLLERS
1. Low Density – this foam is low density and is softer; you can find this in white color but you should be aware that it will not last for a long time; this is ideal for starters
2. EVA foam – this is better than the bio-foam because it can provide you with greater pressure
3. Molded foam – a very good example is the PB Elite and you can find them in most gyms or fitness centers; high density small beads are molded to form this cylindrical roller
4. Grid – the inner core of the foam roller is hard and it has outer foam later of about one inch; this can provide you with the firmer feel that you love

WHERE TO BUY YOUR FOAM ROLLER
Purchase the EVA Premium Foam Roller from the Treadmill Factory (Canada only)
http://www.treadmillfactory.ca/p-974-c-84-eva-premium-foam-roller-6-x-36.html

WHY SPARTACUS WORKOUTS BURN MORE FAT AND CALORIES THAN REGULAR CARDIO AT THE GYM!

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HOW TO BURN MORE FAT WITH THE AFTERBURN EFFECT

WHY SPARTACUS WORKOUTS BURN MORE FAT AND CALORIES THAN REGULAR CARDIO AT THE GYM!

In the video above I spoke about Spartacus Workouts or High Intensity Interval Training is amazing for burning fat due in part to EPOC. Physiological Effect to High Intensity Training such as Spartacus Workouts is known as Excess Post exercise Oxygen Consumption (EPOC).

High intensity interval circuit workouts place such an intense demand on the system that it takes your body up to 36 hours to work its way back to homeostasis (a normal state). This is essentially how much additional energy the body burns off above and beyond the calories burned off during the workout session in order to recover properly.

After a Spartacus workout your body’s metabolism is very high. Basically because you are resting at this time your body is tapping into the fat stores for energy through oxygen. Oxygen as you know burns fat.

Your body takes a lot longer to recovery after Spartacus workouts due to the fact that you work at such a high intensity for short period of time combining resistance training and cardio movements. Therefore your body is burning fat for a longer period. Science shows that your body can burn fat up to 36 after a HIIT workout (Spartacus) – THAT’S GREAT!

This literally turns you into a calorie and fat incinerating furnace, even if you’re just lying on the couch or on YouTube.

On the flip side, after a long and boring 45-60 minutes duration on the elliptical or exercise machine at the gym, because you are not exercising at high level (per say) your EPOC or post workout metabolism is not that high nor does not last very long. – THAT’S NOT SO GREAT!

Let’s compare:
A) 30-40 minute Spartacus workout burns fat for 24-36 hours after workout
B) 45-60 minute duration on an exercise machine for traditional cardio workout burns fat 30-45 minutes after if you are lucky.

DO YOU WANT TO BURN FAT? DO SPARTACUS WORKOUTS!

Check out Shin Ohtake website and workouts – http://www.maxworkouts.com

SPARTACUS SANDBAG WORKOUT SERIES FOR MMA AND COMBAT ATHLETES (3 WORKOUTS)

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CLICK HERE TO GET YOUR SANDBAG

Adding the Ultimate Sandbag as a training tool is essential for any MMA or Combat Athlete.

Think about it, as a striker when you are in a clinch you have to constantly use the stabilizing muscles to shift and try to control your opponent.

As a BJJ Artist or Grappler you have to use your muscles isometrically and engage the core to hold opponents in guard or attempt submissions.

As a wrestler you are constantly transitioning and incorporating power movements against the opponents’ unpredictable bodyweight.

So I went ahead and ripped up three Sandbag Workouts dedicated to the MMA Athlete. Of course anyone can use these workouts or incorporate some of the exercises, but I had the MMA Athlete in mind when I create them.

Here is a 3-Part Sandbag Workout Series for Combat and MMA Athletes. (3 VIDEOS)

MMA SANDBAG WORKOUT FOR STRIKERS

MMA SANDBAG WORKOUT FOR BJJ AND GRAPPLERS

MMA SANDBAG WORKOUT FOR WRESTLERS

Training with the sandbag can help athletes train more effectively for different movements that you will face in fight. You can also train all 8 essential abilities for the MMA athletes: strength, power, endurance, speed, agility, co-ordination, balance, and flexibility using the Ultimate Sandbag.

Sandbags stimulate more muscles than using barbells, bodyweight and dumbbells. Because sandbags change their shape as you lift them, the body has to recruit the big prime movers as well as the stabilizers to perform all the lifts. This means we are training more muscles leading to a better result! Sandbags allow you to train for grip strength as well.

Holding the sandbag in different positions makes you work the core harder. The weight actually tries to pull your body forward and your trunk must resist or the core has to prevent the body when the weight is loaded on the side.
The shifting nature of sand works great to mimic a moving opponent. If you don’t have a sandbag, than I highly recommend the Ultimate Sandbag, but you can also make your own sandbag.

Oh and add that when training with sandbag, you are using compound lifts which is the key element in fat loss programs.
Bottom line is as an MMA Athlete; you need to add the Ultimate Sandbag training into your Strength and Conditioning program.

Funk Roberts

Workout Instructions for all Sandbag Workouts

10 Exercise Circuit – Complete 3 Full Rounds – 41 Minutes

Perform each exercise in succession for 60 seconds of work followed by 15 seconds rest. You will do as many reps as you can, in that duration, then move on to the next exercise.

After you complete all 10 exercises or one round in succession you will rest for 2 minutes.

GET YOUR FUNK GYMBOSS TIMER: http://tinyurl.com/yllwjdt

CHECK OUT THE ULTIMATE SANDBAG FOR YOURSELF — CLICK LINK – http://www.mcssl.com/app/?af=1362094
Use Coupon Code “funk” to get an additional 10% off your Ultimate Sandbag

MMA SANDBAG WORKOUT FOR STRIKERS
1. Sandbag Shoveling 3:21
2. Squat Thrusts to Sandbag Cleans 3:34
3. Sandbag Thrusters in Fighters Stance Rd 1 – Right Rd 2 – Left Rd 3 – 5 per side 3:53
4. Side to Side Plyo Kettlebell Push Ups 4:09
5. Sandbag Rotational High Pull 4:20
6. Side Plank and KB Press Left 4:35
7. Side Plank and KB Press – Right 4:46
8. Sandbag Bent Over Rows 4:52
9. Sprawl with Knee Strike Rd 1 – Right Rd 2 – Left Rd 3 – 5 per side 4:59
10. Sandbag Russian Twist 5:13

SPARTACUS SANDBAG WORKOUT FOR BJJ AND GRAPPLERS
Funk is using a 40lbs Ultimate Sandbag for Strength
1. Sandbag Thrusters — Regular Stance 2:46
2. Squat Thrust to Clean 3:02
3. Plank Builds with Lateral Sandbag Slide 3:24
4. Sandbag High Pulls 3:40
5. Sandbag Abs Chops 3:51
6. Bear Hug Squats 4:02
7. Single Arm Push Up Grip Row Right 4:11
8. Single Arm Push Up Grip Row Left 4:18
9. Sprawl with Knee Strike Rd 1 – Right Rd 2 – Left Rd 3 – 5 per side 4:27
10. Side to Side Plyo Kettlebell Push Ups 4:42

MMA SANDBAG WORKOUT FOR WRESTLERS 2:09
1. Squat Thrusts to Overhead Chop 2:20
2. Side to Side Plyo Kettlebell Push Ups 2:45
3. Sandbag High Pulls 2:56
4. Sandbag thrusters Wrestlers Stance – Rd 1 Left Rd 2 Right rd 3 Alternate 3:12
5. Sandbag Abs Chops 3:28
6. Plank Builds with Lateral Sandbag Slide 3:41
7. Bear Hug Squat Jumps 3:55
8. Side Plank and KB Press Left 4:08
9. Side Plank and KB Press – Right 4:17
10. Wrestlers Sprawls Rd 1 Left Rd 2 Right rd 3 Alternate

 

AFFILIATE DISCLAIMER:
In accordance with the FTC guidelines I am required to inform you that some of the links within this email or the links on pages it refers you may be affiliate links. When this is the case, if you purchase products through these links then we receive a commission. The amount of commission varies from product to product and in these cases we only ever recommend a product that we fully stand behind.

SPARTACUS SKIPPING WORKOUT FOR CONDITIONING AND FAT LOSS

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Skipping or Jumping Rope is used by all athletes, especially boxers, wrestlers and MMA fighters to build co-ordination, footwork, speed and agility, improve conditioning and strengthen the legs. Others use it to increase cardio vascular capacity and burn fat.

Check out this Spartacus Skipping Workout with Lady Spartan Angela

See Spartacus Skipping Workout details below

Jumping rope is an exercise that builds aerobic and high intensity capacity. You can easily push heart rate to its maximum if you turn the rope as fast as you can. If you go slower, you will still push harder than when you jog with a friend.

So, you can get in shape faster than you could by running, swimming or cycling. Scientist find, because you are concentrating on the skill, you do not notice the pain as much. Rope jumping is fantastic if you want to improve fitness quickly, develop fast, powerful legs and shred that fat.

Jump Rope training also enhances your coordination, agility, footwork, endurance and quickness. Jumping rope is a simple, inexpensive, low maintenance activity. All you need is a good pair of shoes, a rope and place to jump.

When buying a rope the length is important. The rope is the right length when you can step in the middle of it and lift both ends up to your armpits. It should turn easily in your hands and not bunch up around the handles.
Make sure to choose an area that is flat and not too hard. Try to avoid surfaces like hard concrete and instead go for one that is softer, or springier.

My wife Angela who is also a Muay Thai fighter uses skipping as a staple in her training. Angela put together this awesome Skipping Routine that can be used as a cardio workout or a warm up before you train.

For fast and highly effective fat burning, interval training is the way to go. I love this workout because I can do it anywhere, anytime,

SPARTACUS SKIPPING WORKOUT
After a 3-5 minute regular skip warm up, perform all 10 exercises for 60 seconds each without rest in between. That is 1 round. Complete 1-3 rounds.

Spartacus Skipping Warm Up
After 2 minutes regular skip, perform all 10 exercise for 30 seconds each without rest in between and add the BONUS at the end. Complete 1 round as a warm up before training or workout

GET YOUR FUNK ROBERTS GYMBOSS TIMER FOR INTERVALS: http://tinyurl.com/yllwjdt
GET YOUR SKIPPING ROPE FOR THE WORKOUT – http://www.treadmillfactory.ca/p-171-c–9-leather-rope.html

SPARTACUS SKIPPING WORKOUT
1. Side to Side/Slalom – 1:58
2. Alternating Leg Splits (forward and back) – 2:03
3. Left Knee Raise 2:17
4. Right Knee Raise 2:27
5. Alternating Knee Raises 2:33
6. Jumping Jacks 2:42
7. Two Foot Hops 2:49
8. Twists Side to Side 2:56
9. Fighters Stance 3:03
10. Squats/Bunny Hops 3:14
1. BONUS – Sprint to the Finish 3:21

So, next time you see some kids, jumping rope or double-dutching, join in and who knows… you may end up getting your cardio done and having fun all at the same time.

TOP 3 WAYS TO TRACK YOUR FAT LOSS PROGRESS

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Today, I wanted to talk about the best ways to tracking your progress so you can reach your goals through the SPARTACUS WORKOUT program and why your scale (if you use it) is setting you up for guaranteed failure.

Let’s start with your scale. When you started the SPARTACUS WORKOUT program, you all had a goal in sight. Whether the goal was health related or to look good for an up-coming wedding, maybe it is to fit into a certain size dress or wear a nice bikini, or maybe it’s to finally rid ourselves from a medical issue and get rid of those daily medications.

Whatever you initial reason to do the SPARTACUS WORKOUT program, somewhere along our journey we may veer off course. Let’s face it, it would not be the first time that has happened with some type of weight loss program. You may get focused on losing weight and forget the reason we started. And inevitably we start to fight with the number on the scale and this becomes the only battle that matters, changing our open path to success into the tunnel vision of failure.

When we reach this stage, most likely we begin to give up, or rationalize why the program is too hard, or even worse, we tell ourselves that we are okay with the way we are. We don’t really need to change.

The problem with using the scale as our gauge to success is the scale doesn’t take many factors into light.

- You can bloat through food, water or during specific times of the month for women. This adds weight that may not really be there.

- Time of day can affect your weight. Early morning you tend to weight lighter than at the end of the day

- Understand that fluctuations in the scale do not represent pure fat or muscle — it is a combination of both.

- Muscle weighs more than fat, so as you are burning fat, you are also gaining strength and lean muscle.

- Body can be transforming and you can look lean and slim or buffed and ripped and because you are focus on the scale – miss it all.

So, how do we keep the fight in ourselves to move beyond the hard times and achieve our goals? How do we turn things around when we start to lapse, or relapse?

Start by changing the way you track your progress.

TOP 3 WAYS TO TRACK YOUR FAT LOSS PROGRESS

Tracking and measuring your results while doing the Spartacus Workout 2.0 program is the best strategy to reaching your goals. I see SO many people skip this and end up frustrated when they see no movement toward their desired goals.
Here are 3 ways to help you stay focused on your goals and motivate you to the finish.

3. TAKE MEASUREMENTS

Taking concrete body measurements and composition every 1-2 weeks helps you to gauge your progress and bring you closer to success. The measurements will only require a tape measure used by tailors and a means to measure your body fat percentage. The most accurate and cost-effective means to have this measurement taken is the skin-fold caliper. You can get this done at a local gym, a certified nutritionist or even through your doctor.

2. TAKE PICTURES EVERY WEEK

You should already have a BEFORE PIC, but taking weekly pics really allow you to see the changes in your body. It may be hard to look at yourself, but get over it and focus on what you want to look like and change in your body. By putting the weekly pictures side by side you can see the changes in your body and see what everyone else in the world sees. A picture says a thousand words.

 

1. USE A PIECE OF CLOTHING TO HELP YOU GAUGE YOUR SUCCESS

This is number one in my tracking books. Go and grab a pair of pants, suit, dress, bikini or shirt, that is very tight or that you want to fit into. Use it as a weekly gauge to how many inches and how your body is transforming. The first couple of weeks you may not see a change, but as the SPARTACUS WORKOUT progresses you will fit into your goal clothing. Nothing is more satisfying than fitting into something that you couldn’t before.

Put these 3 tracking practices into play today if you have not already. It is never too late and you can ensure that you have increased the chances of finishing the program 100%. Oh and get rid of that damn scale or at least be aware that it will fluctuate.

Listen “If you fall down the stairs and land half way down, do you just hurl yourself down the remaining stairs because you already fell down half of them? Or, do you pick yourself up and climb back to the top of the stairs”?

I want you ALL to Succeed so let’s Get it Done!