Q: Joe, your KILLING us with your documentary!! I seriously cant wait any longer. Do you have any idea when we could purchase it? Do you have access to any copies coach?? I will pay you double.. sorry I know your sick of the questions but im just realy pumped to see it.
Dan
Houston, TX

A: Dan,
Although I AM sick of this question, I understand your excitement…I’m as excited as you are! As I mentioned in my last ‘ASK JOE’ column, I screwed up by opening my big mouth too soon regarding this film. I wish I could give you an exact release date, but remember that I have nothing to do with the editing process. All I know is that they are very, very close to completing the project.

To help hold you over, I was able to get my hands on an actual clip from the documentary.

This quick clip was taken from the part of the movie where they explain how and why I decided to get into this business and open a warehouse gym.

The wait is almost over!
Joe D.

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Q: Dear Coach Defranco,

I want to begin doing a Dynamic-Effort Lower Day in my routine. However the gym that I train in has a very low roof and not a lot of equipment. I was wondering what jumping style exercises I could mimic with something else? Maybe some kind of throw or long jump?

Many thanks

Dave

A: Dave,
If your gym lacks equipment and it has a low ceiling, here are the main jump exercises I would suggest you use on DE Lower Body Day:

• Squat jumps (holding light DB’s)
• Bulgarian split squat jumps
• Broad jumps
• Kneeling barbell jumps

Performing 3-week mini cycles of these four exercises should keep you busy for a while. Also, if you have access to a field, don’t be afraid to replace your jump training with some overhead med ball throws or short sprints before your DE Lower Body workout.

Good luck.
Joe D.

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Q: Hey Joe, it was last summer that I first heard you speak about the conditioning benefits of the prowler. After a year of training and experimenting I was wondering if you guys are doing anything different with the prowler...using it more, less, the same,etc? On your recommendation I bought one and my athletes love it (and hate it, lol!) Just wondering how you guys are incorporating it with your summer clients.
Thanks coach! Cant wait to see the movie!!
Jeremy

A: Jeremy,
We have definitely “stepped up our game” with the prowler this summer!

As you know, there’s two main ways that you can use the prowler – you can load a ton of weight on it and push it (similar to pushing a car); or you can use “lighter” weights and sprint with it. We prefer sprinting with the prowler. This is because we perform a lot of heavy sled drags, squatting, deadlifting, etc. Simply put, we like to use the prowler for something other than pure strength work. Sprinting with the prowler is one of the greatest ways for any athlete to get into top shape.

Our athletes have finally become (somewhat) accustomed to the prowler. When we first started using the prowler last summer, many athletes would get gassed after only four or five sprints. This year, many of our top athletes are performing ten to twelve prowler sprints at the end of their workouts! Obviously, increasing the number of sprints is one way to increase the intensity. But, there are two other things that we have been doing that have really helped our athletes step up their game!

#1) Timed Prowler Sprints - Whenever you time an athlete in a given exercise/event, they will always push themselves harder! I recently started timing some of my athlete’s prowler sprints and I really like the results. I’m definitely noticing an increase in speed and explosiveness. For example: You could have an athlete finish their Lower Body workout with eight 30-yard prowler sprints (45 lbs. on each side). Time all sprints (in the same manner you would time a 40-yard dash). The next workout the athlete’s goal is to beat his/her times. They can’t add any weight to the prowler until they achieve certain times. Keep records for different weights, distances and whether they are holding the low handles or the poles. You will be amazed at how much more productive this is, compared to performing “regular” prowler sprints without timing them.

#2) Prowler Relay Races! – It is no secret that competition brings out the best in any athlete! That is why we decided to get our second prowler…

…Our Lamborghini addition Prowler

After receiving our second prowler from EliteFTS, we now have our athletes compete in prowler relay races on a weekly basis! I honestly can’t think of another exercise/event that is as much fun, competitive and productive than prowler relay races! Check it out…

Have your athletes conclude their workout with a ‘Best 3-out-of-5 series’ of prowler relay races and let me know what you think!

Have a great weekend!
Joe D.

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