Sample Workout – OCR Race Prep, Week 7, Day 1

Here is a sample workout from OCR Domination.

This is week 7 – so you would have done quite a bit of work leading up to this, I do NOT necessarily recommend you try this one-off unless you are in solid shape already and feel prepared physically and mentally for such a beat down 🙂

*See OCR Domination program for exercise descriptions, video demos, etc:

new 12 week Obstacle Course Race prep plan

Set #1 – PAIR / LADDER

1 OR 2 pull ups
5 Walking KB goblet lunges
2 OR 4 pull ups
10 Walking goblet lunges
3 OR 6 pull ups
15 Walking goblet lunges

REPEAT 2x

Set #2 – PAIR

Double KB overhead carry to double KB rack carry – 50ft out and back. 25 Feet in each position.
+
Jump rope – 1 minute

X 3 ROUNDS

Set #3 – CIRCUIT – as fast as possible:

Burpees – 20
Run – ¼ mile
Crawl – 20 feet out and back
Run – ¼ mile
Burpees – 20
Run – ¼ mile
Crawl – 20 feet out and back
Run – ¼ mile
Burpees – 20
Run – ¼ mile
Crawl – 20 feet out and back
Run – ¼ mile

*See OCR Domination program for exercise descriptions, video demos, etc:

OCR Domination a 12 week, carefully and thoughtfully designed (and tested over 8 separate 8-to-12-week training programs with local clients since 2012) program to 1) get you ready for your next Obstacle Coure Race, and/or 2) help you improve performance, shed fat, and get into amazing overall shape.

You’ll do everything from my special OCR “hurricane” workouts, to running hills, to AMRAP metabolic conditioning circuits, to long runs, to recovery days, and everything in between.

There are dozens upon dozens of different workouts in this program. I truly think it’s one of the best and most comprehensive I’ve ever put together.

BUT – it’s on a “dime sale” to celebrate it’s release, so the price goes up a little every time someone buys. Get it now for the best deal:

new 12 week Obstacle Course Race prep plan

To your success!

– Forest Vance, MS, CPT, ForestVance.com

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OCR DOMINATION is LIVE!

Okay, my new 12-week OCR DOMINATION program is LIVE!

OCR DOMINATION is LIVE!

I am going to go out on a limb and say that this is one of the most complete, comprehensive, effective programs I have ever created.

Whether your goals are to:

Get into the BEST overall condition
Shred fat
Gain lean muscle
Get stronger
Improve performance
Do better and faster at your next OCR

I know that you will love this program.

OCR DOMINATION is LIVE!

It’s a full 12 week program. You get a workout manual for each and every week. You’ll do everything from my special OCR “hurricane” workouts, to running hills, to AMRAP metabolic conditioning circuits, to long runs, to recovery days, and everything in between.

There are dozens upon dozens of different workouts in this program.

They are progressive and build upon one another, so in 12 weeks you will be a FIRE BREATHING MACHINE.

And best of all, this program is TESTED – people doubled their pull ups, ran 34% faster, and TRIPLED their pull ups – using this exact plan!

It’s on “pre-release” sale right now, but hurry if you want the best deal, because the price goes up with each person that buys:

OCR DOMINATION is LIVE!

To your success! –

Forest Vance, MS, CPT, ForestVance.com

PS – I am super proud of this program. I highly recommend it if you are looking to take your training to the next level!

OCR DOMINATION is LIVE!

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OCR nightmare (personal story)

I was signed up for a medium-distance, approx 8 mile obstacle course race here in the Nor Cal Bay Area.

Having completed several of the events previously, I am the first to admit that I didn’t take the training that seriously. I figured my regular workouts would be adequate, and that I could show up and rely on my “general physical preparedness” to get me thru.

I was SO wrong.

To start, conditions were rough. It was the end of June, around 90 degrees that day, and our start time of 11am put us right in the heat of the day.

There was little shade.

We expected a few hills, but the way the course ended up being set up, there were FAR more than we thought there would be.

I didn’t bring ANYTHING in terms of water or snacks / fuel, thinking there would be plenty on the course (there were a total of 4 stations with warm water only, no snacks or fuel of any kind).

I didn’t practice as much as I should have for some of the obstacles … the monkey bars and rope climbs and other obstacles with grip were especially difficult … which resulted, if I remember correctly, in me doing a total of 270 penalty burpees on the day.

The end result? I DID finish. But it took just under 5 hours (to get 8 miles!). And I was TOASTED. Totally dehydrated, sick, and with various small injuries.

I felt embarrassed about my performance.

But I was NOT going to go out like that! 🙂

I needed redemption.

So I signed up for another similar race, similar distance, a few months later.

But this time, my approach was TOTALLY different. I learned from my mistakes … got adequately MENTALLY prepared … trained properly, on the right things … dropped a few lbs … and it went GREAT!

We then went on to do a longer-distance OCR again as a team several months later … this one was 14 miles, at elevation, and VERY challenging … and I, and the entire team, finished this one strong as well!

One participant in this program TRIPLED their pull ups (went from 2 reps to 6!) in 12 weeks. Another improved their race time by 34%. Yet another more than doubled the amount of push ups they could do in one shot.

I meticulously recorded the exact 12 week program we did for the last race. It is one of the most complete, detailed, and frankly best programs I have ever put together. It is perfect if you are prepping for an upcoming OCR, OR if you just want to turn into a fire-breathing workout machine!

And it’s officially available TOMORROW, Friday, Feb 23rd.

It’ll be on sale to celebrate the release.

Stay tuned!!!

– Forest

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Case Study – He became healthier at 52 than he was at 30 (here’s how)

I think you’re about to be blown away by this man’s story.

It’s one that unfortunately too many aging men experience.

He had:

… low energy, low sex drive.

… hormones out of balance.

… had little to no energy or motivation to work out.

… bad sleep…

And then he figured it all out.

He reversed his health challenges and experienced a radical transformation in his energy levels and well being.

I hope this gives you hope and motivation to tackle your goals this year.

(There is a lot of hope!)

Here’s Joe’s story:

“At 52 I felt and looked like crap. Low energy, low sex drive, no motivation and felt mentally fatigued.

I decided to start working out again after being lazy for years but had a hard time getting started.

I knew my hormones were out of balance just by the way I felt.

After doing research I stumbled upon Lost Empire Herbs (which was Superman at the time) and started taking Pine Pollen, He Shou Wu, Ashwagandha, Eleuthero, Rhodiola, Nettle, Shilajit, Tongkat Ali, Maral Root and Schisandra.

Wow. Within a month’s time I felt completely transformed.

My physical energy increased, I didn’t need as much sleep to feel rested, and my libido was better than it had been in years. But the biggest change is how I felt mentally. I have such a sense of well being and always just feel good.

I was working out hard and in years past when I was training I still always felt tired and it took me a long time to recover after workouts. And I would always require so much more sleep when I worked out.

This time around it was different.

It’s been over a year since I started the herbs and I’m still working out strong, I recover quickly and I don’t need as much sleep as I used to. I wake up at 7 a.m. instead of 10 a.m.

I still can’t believe I’m the same person.

I feel I’m healthier at 52 than I was at 30.

I have cut down on which herbs I take just because of cost. But I still take on a regular basis the Pine Pollen, Eleuthero, Ashwagandha, Rhodiola, Nettle and Schisandra. I’ve also played around with the Bacopa, Horny Goat Weed, Lion’s Mane, Cordyceps, Cistanche, and Hercules. I’m currently trying out the Blue Vervain and the Albizia. The adaptogens are what I feel really help with my mental state.

I had my hormones checked at the start of this and about 6 months later and my estrogen levels went down, my testosterone and DHEA went up, and my cortisol went down.

Another big plus is that last winter was the first winter I didn’t get sick with anything- not even a sniffle. I cannot remember a winter in which I didn’t get sick. I’m a firm believer in these herbs and what they can do.”

Woooh! Good job Joe!

It’s really challenging to turn your health around.

… especially when you’re stuck in a rut.

However, with a little help from mother nature… you can quickly turn that around.

Some of the herbs Joe took have been proven to upgrade older men’s hormones… and FAST.

Like Tongkat Ali … it’s been proven to boost T levels by up to 440%. That helps with your energy, sex drive and mojo/passion for life. This is a critical herb to test if you’ve got low T.

http://bit.ly/2onXbLw

Then there’s Pine Pollen Powder. It’s Lose Empire Herbs’ best seller. That’s because it’s filled with 200 bioavailable nutrients that fight free radicals, gets your blood flowing where it needs to to get “things” up, and even has naturally occurring plant steroids to boost androgens (your male hormones).

http://bit.ly/2pdFoJQ

And another herb worth highlighting which Joe took is Ashwagandha. This herb is made to reduce stress levels. In studies it reduced stressed out individual’s cortisol levels (the stress hormone) by 30%, in as little as 2 months. As a byproduct it’s also been proven to RAISE men’s T levels because of that reduction in cortisol.

http://bit.ly/2FkSv0T

Hoping this has been inspiring for you! –

– Forest

***DISCLAIMER: Product reviews are provided for informational purposes only and reflect solely the views and opinions expressed by the contributors and not those of the Lost Empire Herbs. Lost Empire Herbs does not verify or endorse any claims made in these reviews.

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Tired? Need energy? This herbal pick-me-up works!

Question:

On average, how many cups of coffee do you drink throughout the day?

If you’re like many Americans, that number might be two, three, four or more …

… and you might even be reliant on coffee to make it to the end of the day.

If that’s you, then you’re going to love what I’m about to share with you.

It’s an ancient herbal remedy (yes, HERBS can be, and ARE powerful) used since the 16th century.

After studying over 10,000 substances, one ancient Chinese physician said:

“I would rather take a handful of eleuthero than a carload of gold and jewels”

Why is that?

It’s because this one single herb, Eleuthero, boosts your immune system …

And as a by-product, it gives you boundless energy throughout the day.

Not just that. It also protects you from fatigue (the #1 reason why people drink coffee), keeps you energized throughout the day and helps you stay healthy (it even reduces STRESS).

So if you want to experience boundless energy, without the “mid-day crash”, then you’re going to want to try Eleuthero today.

I recommend picking it up from my most trusted and favorite company, Lost Empire Herbs:

Eleuthero from Lost Empire Herbs

They get lab results done for ALL their herbs to ensure the highest quality and potency. With them, you ONLY get the real stuff.

Plus, they back ALL their products with a full year, results guarantee … or your money back.

Eleuthero from Lost Empire Herbs

– Forest Vance, MS, CPT, ForestVance.com

PS – Here’s what some people have to say about Lost Empire Herbs’ Eleuthero:

“I have been taking this just about every day for the past month and can definitely say I feel all around better when taking it.”

– Patrick

“I add eleuthero to my Hercules formula to add a boost to energy and endurance. It is a great stand alone product that helps with fatigue of train 2 or more times a day”

– Tex Johnson

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Sample Workout – OCR Race Prep, Week 4, Day 1

Since the beginning of 2015, I’ve led 7 or 8 special “Obstacle Course Race Prep” programs locally here in Sacramento, CA at FVT Boot Camp and Personal Training.

Typically, we get together as a group for an intense workout together once per week, and then I outline a detailed plan for the group to follow for the rest of time time, on their own.

Everything from lifting to conditioning to hill sprints to long runs to recovery is in the plan.

And recently, I got to thinking – we should take one of these plans, and package it up! – for folks wanting to 1) train for an upcoming Obstacle Course Race, or 2) just get lean, strong, and into amazing physical shape.

So check it out – here is a sample workout from the 12 week “FVT OCR Race Prep” programwe are working on (more details coming very soon):

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Sample Workout – OCR Race Prep, Week 4, Day 1

3 rounds each pairing – no rest between moves; 60 seconds between pair:

60 seconds step ups – no weight, fast pace
paired with
60 seconds double KB OR trap bar farmer’s walk

100 jump ropes – get better and faster and more proficent = goal OR 35 double unders
paired with
60 seconds pull ups – towel OR regular

— rest, then finish with–

6 laps – LOW BEAR CRAWL
run 4 laps around building (approx 200 yards)
45 burpees, as fast as you can

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Important to note – this is just one day of one week of training, in a full 12 week program.

Also included in the program will be:

– hill sprint days
– “boot camp” general total-body strength / conditioning days
– long run days
– recovery days

As well as of course more detailed descriptions of each exercise, with videos, etc.

But for now, enjoy today’s workout, and stay tuned!

’till next time –

– Forest Vance
Master of Science, Human Movement
Certified Personal Trainer
ForestVance.com

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(new video) Intermediate / Advanced Pull Up Form Tip – Eye Position

Pull ups are one of the best all-around moves for increasing your upper body strength, and overall fitness level.

They are a natural movement pattern of human beings!, not to mention basic and old-school.

When it comes to cranking out more, small form tips like the one we cover in today’s video can make a huge difference.

Today’s tip is about your eyes – that is, where you are looking during the exercise – and how that impacts the position of the rest of your body during the movement, the muscles you end up activating, and the “rhythm” you get into during your set.

Watch the video, try the tip in your next pull up workout, and let me know how it helps!

– Forest Vance
Master of Science, Human Movement
Certified Personal Trainer
ForestVance.com

PS – When you get Bodyweight Strong while it’s on sale this week, my “Do More Pull ups Fast!” – 30 day plan is also included. I cover more tips like the one I shared in today’s video, plus a complete detailed plan to help you do more pull ups in 30 days.

=> Bodyweight Strong 3.0 sale + “Do More Pull Ups Fast” – 30 day plan

PPS – Using my 30 Day Pull Up Plan, Rachel got her first pull up … John went from 3 to 5 in one month, then got to 12 about 60 days later … Byron went from 2 to 6 in one month, eventually hitting a set of 15 later in the year … just to name a few.

This plan is simple, but it is also very powerful.

I can’t wait to hear about the results you get using it!

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the “Bodyweight Strong” Ladder Challenge

crossfit partner push ups

Imagine being able to get leaner, stronger, more powerful, and more athletic … using just your own bodyweight.

Well now you can! – because Bodyweight Strong is all about simple movements, put together in a powerful way, to straight-up get you GAINZ.

Example workout below:

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the “Bodyweight Strong” Ladder Challenge

VERSION 1 (beginner / intermediate)

– 1 push up
– 2 recline rows
– 3 bodyweight squats

followed by

– 2 push ups
– 4 recline rows
– 6 bodyweight squats

followed by

– 3 push ups
– 6 recline rows
– 9 bodyweight squats

… continue the pattern (increasing push ups by one rep, rows by two and squats by 3) until you get to 10 push ups, 20 rows, and 30 squats. Do this as fast as possible.

VERSION 2 (intermediate / advanced)

– 1 pull up
– 2 push ups
– 3 bodyweight squats

followed by

– 2 pull ups
– 4 push ups
– 6 bodyweight squats

followed by

– 3 pull ups
– 6 push ups
– 9 bodyweight squats

… continue the pattern (increasing push ups by one rep, rows by two and squats by 3) until you get to 10 pull ups, 20 push ups, and 30 squats. Do this as fast as possible.

#

Give this 330 Rep Bodyweight Ladder Challenge a try. I think you will be surprised at its powerful simplicity.

Because using workouts like this one, you’ll not only torch body fat and and gain lean muscle, you’ll improve your power, mobility, and balance too.

Keep training hard! –

Forest Vance
Master of Science, Human Movement
Certified Personal Trainer
ForestVance.com

PS – If you have a goal of doing more pull ups, when you get Bodyweight Strong while it’s on sale this week, my “Do More Pull ups Fast!” – 30 day plan is also included:

=> Bodyweight Strong 3.0 + Do More Pull Ups – 30 Day Plan

PPS – Don’t forget – the NEW version of Bodyweight Strong (“3.0”) has the follow-along videos … so it’s as close as you can get to me being at your home or gym, training you in person, without actually coming to see me in Sacramento.

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Do More Pull ups Fast (30 day plan)

pull ups at the park

Wanted to share a short exchange I recently had with a coaching client:

R (coaching client):

“One pull-up!!!!!!!!!!!!!!!!
How many exclamation points am I allowed? Lol”

F (me):

“That is fantastic!! Congrats!! The 30 day pull up plan worked!!!!! :)”

R had been working for YEARS to do her first pull up, without success.

But when I got her on my “Do More Pull Ups Fast!” plan, she was able to get her first one – in just 30 days!

So if YOU you tired of sucking at pull ups …

Or if you have been stuck at the same number (or zero) for way too long …

You need my “Do More Pull Ups Fast!” – 30 day plan.

I’m giving it away FREE this week, as a bonus when you pick up a copy of the new-and-improved Bodyweight Strong “3.0”:

Bodyweight Strong 3.0 + “Do More Pull Ups Fast!” – 30 day plan

You see, a year ago or so, I put together this plan to help you do more pull ups in 30 days.

First I used it myself, and added 4 pull ups to my single-set max – went from 9 to 13 – in one month.

Then, I gave it to a couple dozen clients that had this specific goal, and ALL that followed it to a “T” got great results.

Rachel got her first pull up … John went from 3 to 5 in one month, then got to 12 about 60 days later … Byron went from 2 to 6 in one month, eventually hitting a set of 15 later in the year … just to name a few.

This plan is simple, but it is also very powerful.

I can’t wait to hear about the results you get using it!

Just order your copy of the new-and-improved Bodyweight Strong “3.0” program using the link below:

Bodyweight Strong 3.0 + “Do More Pull Ups Fast!” – 30 day plan

And you’ll get a free copy of my “Do More Pull Ups Fast!” – 30 day plan included with your order.

*Offer EXPIRES – order now

To your success! –

Forest Vance
Master of Science, Human Movement
Certified Personal Trainer
ForestVance.com

PS – For women AND men, doing a pull up – or doing MORE pull ups – seems to be a goal for so many folks. It’s one of those things that makes you feel stronger, more confident, and BETTER … get my plan today and make it happen!!!

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(new video) Chin Ups / Pull ups for Beginners – the Hold

The chin up / pull up hold is a great exercise for beginners who are working towards their first chin up or pull up.

It’s great for building the strength and body awareness required for doing chin ups and pull ups.

I’ve also found it’s a great confidence-builder, and it helps people with overall just getting more comfortable on the bar!

Typically, when folks are just getting into doing chin ups / pull ups, and are learning to do this exercise, I like to start them off with a chin up grip. (“pull up grip” = palms facing away from you, “chin up grip” = palms facing towards you) Most people are a little stronger that way, and because of this, it seems to be the easiest way to get started.

To get into starting position for the move, the best way is to get assistance from a partner. (watch video for a demo)

Make sure you are practicing engaging the abs and using the whole body when you are holding yourself over the bar.

If you are just getting started, your first goal should be to hold yourself over the bar for 5 seconds. Once you can do that, your next goal should be to hold for 15 seconds. Once most people can hold for 15 seconds, it’s a good time to start doing negatives and/or trying their first full chin up / pull up rep.

Hope that helps, keep working hard, and to your success! –

– Forest Vance
ForestVance.com

PS – We are putting the “3.0” version of my Bodyweight Strong (includes follow-along videos) program up on sale at a steep discount, later this week. 

If you’re looking to get strong, lean, and ripped – using JUST your own bodyweight! – it’s perfect.

Plus, the whole program is done in real-time, follow-along format … it’s the next – best thing to having me there with in person as your personal trainer. Stay tuned 😉

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