Sunday
21Feb2010
Preliminaries
Grunt Posse is clandestine group of specially chosen individuals, brought together in an effort to develop a new way of doing health and fitness. Under the aegis of the Underground Conditioning Resistance, Grunt Posse has been given three primary objectives ...
- Expose and resist the counter-productive concepts, strategies and practices of the powerful fitness multinationals, their client governments and those fitness entities still trapped within the fitness-orthodoxy matrix ...
- Develop a passionate, healthy and effective fitness lifestyle that fulfills the primary ordinance of Underground Training—Bad-ass-ity!
- Promote the underground fitness lifestyle—in all it's forms—to a population looking for a way forward through a fitness maze littered with dead-ends.
Members of Grunt Posse freely subject themselves to experimental forms of fitness training in an effort to reclaim fitness for the ordinary person and for the betterment of humanity. This is an ongoing account of their progress. This is the unabridged story of ... GRUNT POSSE!
Wednesday
03Feb2010
Friday
29Jan2010
Monday
25Jan2010
Wednesday
20Jan2010
Grunt Posse Beta Homework VI
Wednesday, January 20, 2010 at 11:11AM 
Session One: Bar, Bell & Bag (i)
20 min Circuit
- Light Squat (70 kg)
- Heavy Swing (32 kg)
- Straight Punches
Somewhere between 5 to 10 reps for weights. Focus on correct form with punches (10 per side). Here are the key things I want you to remember with your punches ...
- Elbows in
- Get power from hip rotation, not dropping forward into the punch.
- Rear hand does not drop.
- Punches go straight out AND straight back.
Session Two: Bar, Bell & Bag (ii)
20 min Circuit
- Light Deadlift (70 kg)
- Light Double Kettlebell Front Squat (16 kg x 2)
- Straight Punches
Somewhere between 5 to 10 reps for weights.
Session Three: Bar, Bell & Bag (iii)
20 min Circuit
- Bench (70 kg)
- Inverted Rows &/or Pullups
- Round Kicks
Somewhere between 5 to 10 reps for weights. Focus on correct form with kicks (10 per side). Here are the key things I want you to remember with your kicks ...
- Come up onto the ball of your foot
- Throw your arm downwards (same side arm as the kicking leg)
- Get power from hip rotation
- Keep as upright as possible (ie. don't lean back)
- Strike with the lower shin
- Get your kicking leg back on the ground ASAP
Here's one of the best kickers in Muay Thai at the moment. Watch him.
Any problems or comments leave it in the comments. Enjoy :)
Monday
18Jan2010
Sledgehammer & Medicine Ball Golf
Monday, January 18, 2010 at 1:26PM Three different sized sledgehammers + caddy + med-ball = an afternoon of fun :)
Wednesday
13Jan2010
Grunt Posse Beta Homework V
Wednesday, January 13, 2010 at 9:34AM
Session One: The Squat
Still Learning
Okey Dokey, so we're gonna continue to ease into squatting—light, low to moderate reps, repeat. (Warm up with some kettlebell squats.) Not too fussed how many reps you do per set, just make sure you leave one or two reps in the tank on every set. Stick with 70kg for now. Alternate squat sets with inverted rows (low reps, good form). Rest as long as you like between sets. Train for 20 minutes. Remember the breakdown of both movements ...
The Squat
- Slightly wider than shoulder width stance
- Feet pointing outwards
- Thumbs over bar
- Elbows pulled back
- Keep neutral neck
- Arse back first on the way down.
- Knees stay inline with the feet
- Below parallel depth
- Hip drive up
I know that's a lot of points to remember ... I've highlighted the two cues I want you to focus on.
Watch these clips AGAIN.
The Inverted Row
- Pull a low line to sternum
- Touch sternum
- Trunk tight.
- Full range of motion
Watch this clip.
Session Two: The Deadlift
Getting heavier
Time for some moderate weight (120kg). (Warm up with some kettlebell deadlifts.) Not too fussed how many reps you do per set, just make sure you leave one or two reps in the tank on every set. Alternate deadlift sets with pushups (low reps, good form). Rest as long as you like between sets. Train for 20 minutes. Remember the breakdown of both movements ...
The Deadlift
- Bar over middle of the feet.
- Grab the bar keeping your arse up.
- Bend the knees until your shins touch the bar.
- Chest up.
- PULL (making sure the bar doesn't lose contact with the leg).
- Arse back first on the way down.
The Pushup
- Shoulders packed.
- Elbows not flared.
- Trunk tight.
- Full range of motion.
Watch this clip.
If you have any questions/problems, just leave a comment. Enjoy :)
Wednesday
13Jan2010
Grunt Posse: Wrapping Hands for Muay Thai
Wednesday, January 13, 2010 at 9:20AM Okay guys, so this isn't exactly the way we wrap, but it covers the three common points of Thai wrapping—
- Extra padding around the knuckles
- The palm is free from padding
- Cross wrap to wrist support down the back of the hand
I'm happy for all of you to wrap like this ... but if you want to do it the way I was taught you'll need to—
- Make the inital knuckle-padding three wraps thick and fold it in half
- And before you start to wrap inbetween the fingers, wrap once around the thumb and wrist
Clip via Philly MMA.
Tuesday
05Jan2010
Grunt Posse Beta Homework IV
Tuesday, January 5, 2010 at 10:02AM
Session One: The Deadlift
Five by Five
Wow! I was really impressed with your lifts last night! A month in and you're hitting 140kg ... sweet! Let's not get carried away though ... we'll keep drilling the form and stick within the range of 3 to 5 reps for 5 sets (no max lifts at home). (Warm up with some kettelbell deadlifts).Rest as long as you like between sets.
I suspect you'll be able to get three reps at 120kg with good form. So, feel free to try a set or two up at that weight ... But don't compromise on form. If the lifts start feeling/looking dirty, drop the weight.
Alternate each set of deadlifts with 16kg kettlebell windmills (one rep per side). Remember the breakdown of both movements ...
The Deadlift
- Bar over middle of the feet.
- Grab the bar keeping your arse up.
- Bend the knees until your shins touch the bar.
- Chest up.
- PULL (making sure the bar doesn't lose contact with the leg).
- Arse back first on the way down.
The Kettlebell Windmill
- Feet at 45 degree angle
- Push hip out
- Watch the bell
- Slide hand down leg
Session Two: The Turkish Get up
Turkish Getup
Okay, so we went through the basic form last night. Watch ALL of these vids. Yes, each person's take on the exercise is a little different. If you get confused, stick with Dave Whitley's breakdown for the moment. Pause at each position and ensure you are stable and your form is good.
Points to Remember
- Body roll and use both hands to get the bell into start position
- Non-bell hand at 45 degrees in start position
- Lateral movement (not a situp) into elbow support position
- Up to hand support position
- Up to high bridge position
- Up to knee/hand support position (ensure good knee, foot and hand alignment)
- Up to single knee support (align both knee angles at 90 degrees)
- Up to standing position
- Reverse everything
I'm pretty sure you can handle 5 x 3 min rounds (with 2 min rest) of continuous (alternating sides) get ups with 16kg. If you start losing form, complete the remainder of the round with 24 kg swings. So the workout will look like this ...
Warm up
Block A
- 5 x 3 min rounds (with 2 min rest) of continuous alternating Turkish Getups
Block B
- 5 x 3 min rounds (with 2 min set) of spanking the bag (all 8 weapons)
Cool down
If you have any questions/problems, just leave them in the comments. Enjoy :)