If you’ve been following this blog, you probably read about the under-dog supplement that I stumbled upon called MuscleSpeed. It was meant to address the very need I mentioned, but it can only take you so far. A supplement is just that… It’s mean to SUPPLEMENT a proper training routine or system. So to fill this void, I have created a SPEED TRAINING report that contains 8 techniques, or exercises if you will, that if practiced… Will improve your overall quickness in ANY sport. Now I’ve targeted it more for Martial Artists and MMA fighters, but truth be told, every technique is scalable for your sport.

Also, true to FJ style, this isn’t some lame ass PLR report. It’s written from scratch by yours truly and you can be sure it lives up to my ridiculously high quality standards. I tested a BUNCH of different techniques by putting them to the test for a minimum of 5 days… And only the ones that noticeably improved performance made it into the final report. The useless junk was filtered out. During the research process, I’m actually embarrassed at some of the exercises I tried in the name of becoming speedy. Pfft… Oh well.

“So where is this report?” You ask? Well it hasn’t been released it. But it will… Real soon (hence why I’ve been too busy to post articles). If you want this report when I publish it, make sure you’re a Bronze member so you can download it as soon as it goes up (Remember, sign up is FREE). In the mean time, I’ve extracted one of the 8 techniques from the report so you can start your training. I call it:

Dodgeball…

If you can dodge a ball, you can dodge a punch. For those that watched the movie Dodgeball, the first line might have made you chuckle, but the fact of the matter is… unlike the movie, my statement is actually true. You’ll need two things to practice this technique: A friend and a set of tennis balls. Optionally you might want to wear a face shield or mask (but that’s for pussies), and also… a friend who can actually AIM is a big plus here.

The set up here is again, very simple. Give your friend 4-5 tennis balls and tell him/her to stand about 2 meters (6 feet) from you. You might want them to stand at 3 meters (9 feet) if you want to start at a “beginner” stage. Whatever, it’s all good. One day you’ll be awesome, I believe in you.

Now stand with your back against a wall in your fighting position. I think you can see where I’m going with this…

Tell your friend to do an over-hand toss and with the intention of hitting you square in the face. Your job is to dodge/weave the tennis balls. You can also use your hands to perry/block them as they come near your face. The beauty of this technique is that is VERY scalable.

You can practice with hands by your side, forcing you to dodge without blocking. You can tell your friend to start throwing them faster and whipping them at you. You can tell your friend to speed up the timing between each ball… since rapid fire punches have a high chance of occurring in a tournament or even in a street fight.

You can tell your friend to come closer to make things challenging, or you can even try and punch the tennis balls as they come flying towards you. Mix and match the different elements to fit your style.

When I teach Karate, I tend to use bean bags because they don’t go bouncing off everywhere and come in funky rainbow colors. This makes it easier for the students since they can see em’ clearly. And after about a month of training, there is no mercy.

I full out whip it at them, and fully expect them to dodge it. Most of the time they do. There are always those odd, yet hilarious moments where some of them catch a bean bag in the face… all in a day’s training I guess. As my Sensei used to say: “Cry in the dojo, but laugh on the battlefield”. I’m pretty sure he got that from somewhere else.

The Release Date

Here’s how this Speed Training Report will be released: My book holders will get priority access to it first. If you own my book check your inbox real soon. There will be a surprise waiting for you. After this, I will be making a post on here for the Bronze members that points to the download link. This release date is slated for Tuesday July 14th.

Here’s To Being Quick & Speedy For Life!

-Fit Jerk

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© 2009 – 2012, By FitJerk. FitJerk.com is a division of Flawless Fitness Media – All Rights Reserved – No part of this post is to be republished without author consent under any forms of media (including print, internet, video or audio transcription). Doing so is a violation against copyright law and should be punishable by a punch to the face. All images are copyright of their respective owners.

Only LOSERS have nothing to say or discuss. Put your thoughts, comments or general rants in the comment section below. FJ does not use censorship but obvious racial slurs and over-the-top stupidity will be deleted.

So today, I’m going to show you how to be like me. Almost.

Working out from home has it’s OBVIOUS advantages. It snows where I live and let’s face it… Why go out in the cold when you can stay in the warmth right? Right.

There are other advantages which I am sure you can come up with, so for those that are hell bent on figuring out a way to workout from home, I am going to show you how you can invest a measly amount of money to have your very own 24/7 gym… Right at home!

Let’s get started:

Equipment #1 ($45.95):
They very FIRST thing you need is a QUALITY set of resistance bands. Why resistance bands? Because you can come up with literally HUNDREDS of different ways of using them. Seriously, I could write a book by itself on how to use resistance bands… There’s just that many exercises that you can do. (Hint: some of the most effective ones are in my book)

But… There is one small problem with the bands. Most of them are of low quality, which means they can tear, rip or snap in the middle of your workout. I’ve been there… It wasn’t pretty it. It left a nice red line down my back, which eventually turned blue. AND IM BROWN!

I wanted to sue the pants of that company which I won’t mention… But when I looked them up, they went under. I wonder why. Bastards.

So anyways, after going through a few bands… I FINALLY own a pair that is comfortable and of high quality, while being very affordable. Check them out: Bodylastics

For a set of 5 interchangeable bands, with ankle straps and a door attachment… $45.95 is seriously dirt cheap!

Equipment #2 ($29.99):
Next thing you will need is a pull-up bar. Why? Because while the resistance bands offer a great lat-pull down setup, nothing replaces good old fashioned pull ups. NOTHING.
Here is a great one I found: Pull-Up Bar

This can also be used as a push-up bar and an ankle attachment for your abs. Perfect.

Equipment #3 ($0):
Another thing you will need is a chair. You HAVE to have a chair at home which you can use, so there’s no reason to spend money on getting one just for your workouts. Although if you feel like getting one, get a workout bench instead.

Equipment #4 ($14.98):
If you have carpets then this becomes optional but a Yoga Mat, in my opinion, is a good piece of equipment to have. Especially when you’re doing abs and you have hardwood floors. Here is a great one at a great price: Yoga Mat

Equipment #5 ($12.99):
At some point your normal ab-routine will become boring and un-eventful. You need to add resistance to your ab workouts, and what better way then to invest in a pair of ankle weights? Check these out: Ankle Weights

Equipment #6 ($4.77):
Doing cardio in my Fat Burner plan is one thing, but you should try and change things up every now and then. Our bodies are very adaptable and therefore just running all the time will start to become in-effective. That’s why I HIGHLY recommend doing jump-rope training. Check THESE out, inexpensive and great!

And that’s it! Using these pieces of equipment or a combination of them, you can do HUNDREDS upon HUNDREDS of different exercises right at home… Without having to go to the gym.

I still recommend a gym membership but for those that like the convenience, but this should serve you well.

Ok let’s tally all of this up:

$45.95
$29.99
$0
$14.98
$12.99
$4.77
——–
$108.68

Look at that! Now depending on where you live the shipping costs might differ, but hey… If you combine everything I’m sure it wont be more than $20-30.

So there you have it… An entire gym replaced for under $150. Some of  you maybe be able to get this setup for UNDER a $100 if you search locally for some great deals. The point has been made… You do NOT need much $ to start working out. Some crucial pieces of equipment and you’re ready to go!

Now you have one less excuse… since you have everything you need RIGHT AT HOME. Get crackin!

- FJ
FlawlessFitnessBook

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© 2009 – 2012, By FitJerk. FitJerk.com is a division of Flawless Fitness Media – All Rights Reserved – No part of this post is to be republished without author consent under any forms of media (including print, internet, video or audio transcription). Doing so is a violation against copyright law and should be punishable by a punch to the face. All images are copyright of their respective owners.

Only LOSERS have nothing to say or discuss. Put your thoughts, comments or general rants in the comment section below. FJ does not use censorship but obvious racial slurs and over-the-top stupidity will be deleted.