"When a person trains once, nothing happens. When a person forces himself to do a thing a hundred or a thousand times, then he certainly has developed in more ways than physical. Is it raining? That doesn't matter. Am I tired? That doesn't matter, either. Then willpower will be no problem." Emil Zatopek

The nutritional value of fruit is a regular topic when discussing diets. This is especially the case with our Jiu-jitsu friends following the famed Gracie diet. Fruit lovers beware!


Five sets of the triple,


Back extension

Bench-press 5-10RM

Move methodically, deliberately, with precise SLOW movement. Don't hurry; minimize the cardiovascular quality. This is strength training only! Make each effort a serious challenge.