Ground Based Hip Series

Here’s a variation of a basic hip circuit that we utilize in our facility.  We’ll typically go 1-3 sets of 10-30 reps with no weight.  However, performing these under variant resistances can be applicable to different situations.

Ex.

  1. Manual concentric
  2. Manual eccentric
  3. Manual isometric
  4. Weighted
  5. Weighted concentric
  6. Weighted eccentric
  7. Weighted isometric

In healthy athletes we perform this preworkout.  For athletes that are not healthy, it’s not unusual for this to be part of the main movement of the workout.

3rd Annual Workout For Warriors

I want to remind everyone that our annual Workout For Warriors event supporting military veteran charities will be Sunday, July 16, 2017 at 11 A.M.. at Freak Strength, 12 Wright Way, Oakland NJ

As we did last year we will honor a New Jersey, and Bergen County native, Army Staff Sgt. Tim McGill, who was assigned to 2nd Battalion, 19th Special Forces Group. Tim grew up in Ramsey, NJ where he played football and hockey for the high school. He graduated from Ramsey High School in 2001, immediately joined the Marines and he deployed with the 3rd Marine Division to Iraq in 2005. In 2008 he joined the Army National Guard, and 3 years later became a member of the Army’s elite Special Forces unit, or Green Berets. He was KIA on Sept. 21, 2013 in the Paktia Provence of Afghanistan by small arms fire when enemy forces attacked his unit. A portion of the money raised will be donated to the RT Foundation, www.rtfoundationnj.org which provides assistance to current and former military members and their families.

We will also be honoring CPO. William “Ryan” Owens, SEAL. CPO. Owens was killed this year in Yemen on a special operation in the fight against ISIS. A portion of the money raised will go to the All In All The Time Foundation, www.aiatt.org which provides educational assistance for Gold Star families and their children.

We will also be donating to the Fallen Patriots Foundation. 63% of surviving spoused make less than $50,000 per year, making college an unaffordable option for many children of fallen service members. This charity provides college scholarships to the children of service members who have died defending our country.

We are asking all participants to pay an entry fee of $20. We are also selling shirts to help raise money as well. If you’d like to purchase a shirt go to https://foreverfierce.com/products/freak-strength-july-fundraiser-soldier-tee to purchase or scan this bar code(link closes at the end of June, shirts will not ship till then!):

***All proceeds from the event will be donated to the RT Foundation, All In All The Time, and Fallen Patriots.

You can write checks directly to the charities if you’d like. Choose one and make checks payable to: RT Foundation, The All In All The Time, or Children of Fallen Patriots. Just put Workout For Warriors in the memo line and bring it with you to the event or give it to either Mike, Ryan, Chris or myself.

If you are a business who would like to get involved in the event as a sponsor please do not hesitate to contact me via email: Pat.FreakStrength@gmail.com

To register: https://goo.gl/forms/H13g8HWYT4VGWYxX2

Good Luck Pat Dean!

I know lately the buzz with Chris Hogan is very overwhelming. But I’m going to change course this week. I want to tell you guys about a baseball player that’s been coming to me for years: Pat Dean.

Pat was drafted in 2010 in the 3rd round out of Boston College. Unfortunately, Pat faced some injuries that were preventing him from moving forward in the system. And I don’t know if you guys are familiar with baseball or professional sports, once you leave anyone with the slightest bad taste in their mouth, they remember it. It doesn’t matter what round you’re in, you will get written off.   And that’s exactly what happened.

Pat came to me after the 2012 season where he pitched 153 innings with nagging injuries all season. 2015 he pitched 179 innings with no issues.

  • Most innings in the minor league
  • Most Complete games in the minor league

Finally in the 2016 season, Pat got his break! Finally made it into the Big Leagues! Was up and down but up for most of the season. Pat recently signed a 1 year contract for $1,000,000 to go play in Korea! For those of you that don’t know baseball, he was limited to about $500k in the MLB for 3 years (if you make it up for the whole season) before he can negotiate a contract. This was a can’t miss for him.

Both Pat Dean & Chris Hogan are prime examples that we have at Freak Strength of what can happen if you do what you’re supposed to do, trust the process & never give up.

People can complain all the want about 2016, but the events that have transpired at Freak Strength this year have changed multiple lives for the better and will be forever in my memory as one of the most memorable years of my life. Our athletes are flourishing and our business is flourishing. This is because everyone is routinely surrounded by and focused on the positives and progression. For us, there’s only one way to be – Better.

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Good Luck Trigs!

Today marks a very exciting, yet sad day in my life as a coach.

9 years ago today, I was fortunate enough to have met this guy:

Over the years I was able to watch him grow and develop. We even posted his 8th grade highlight tape:

The kid beasted it as an 8th grader. After we posted this video, we got a lot of awesome feedback and support. But also got a few negative ones – we had to delete a few nasty ones. As most of you know, people on the internet can be dicks. We didn’t think it was necessary for a kid to get ripped on publicly like that.

But we left one up there –
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Well Cyberpump! & everyone else hating on the kid, here’s some news – This kid just left for college on a football scholarship.

So on behalf of him, myself, Freak Strength & Defranco’s Gym:Middle_finger

This past offseason he’s been with me for 30ish weeks. We’ve performed very little actual weight lifting & very little max effort work.

During his summer, like many high school seniors, he took an internship.  Prior to his summer internship, at 180lbs he was able to trapbar deadlift 575lbs, floor press 295lbs & ran a fully electric 4.83 40y dash. For those of you that don’t know, a fully electric 40 is roughly .2-.25sec slower than hand time. Which converts to 4.5-4.6 40y dash. Which is pretty good.

Now, because of his internship, his only chance to workout was at 5am. I can honestly count on 1 hand how many times this unbelievably dedicated kid missed a workout. And it wasn’t because he was hungover, it was because he was dead tired from working all day and accidentally slept through his alarm. Not once did he show up hung-over or whiney because he didn’t want to be there. He came in and worked his ass off at 5am Monday-Friday. And most days, he beat me to the gym!

Due to his time constraint, we were barely able to perform much, if any weight work. Most days we had to skip weights because he had to haul ass home to shower and change before work. All we did was speed work, jumps & explosive throws.

By the end of it, he was able to run a fully electric 4.8 40y for 10 reps! Keep in mind, I cut it after any form deterioration, & that day, I actually had to cut it because he had to leave for work!

The other day we decided to hit some heavy floor presses as well & at a bodyweight of 182lbs he hit 310lbs with ease! He PR’d by 15lbs (with more in the tank) with minimal weight lifting for 2 months! I didn’t test his deadlift, because frankly, I didn’t care enough to. However, I doubt he can’t PR in that also.

Fortunately/unfortunately, now it’s time to say goodbye. Though I don’t need to, I’d just like to wish this kid good luck. I love you bro and I’m so unbelievably proud of you. We all know you’re going to kill it on and off the field. Keep making all of us proud!

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2nd Annual Workout For Warriors Announcement

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I want to remind everyone that our annual Workout For Warriors event supporting military veteran charities will be this Sunday, July 17th. Please email Pat.FreakStrength@gmail.com to register or to get more info.

This year our event has an even greater special meaning, as we will honor a New Jersey, and Bergen County native, Army Staff Sgt. Tim McGill, who was assigned to 2nd Battalion, 19th Special Forces Group. Tim grew up in Ramsey, NJ where he played football and hockey for the high school. He graduated from Ramsey High School in 2001, immediately joined the Marines and he deployed with the 3rd Marine Division to Iraq in 2005. In 2008 he joined the Army National Guard, and 3 years later became a member of the Army’s elite Special Forces unit, or Green Berets. He was KIA on Sept. 21, 2013 in the Paktia Provence of Afghanistan by small arms fire when enemy forces attacked his unit.

We are asking all participants to pay an entry fee of $20. All money generated from the event will go to the RT Foundation, who supports military families throughout the country.

If you are a business who would like to get involved in the event as a sponsor please do not hesitate to contact me via the email below.

Email to register or get more info: Pat.FreakStrength@gmail.com