UpperBody Work

Yesterday I posted a lowerbody workout and today I would like to post an upperbody workout using your bodyweight only. In these times working out at home is more of a convience and cheaper. However, in order to do so you need some knowledge on how to do. Let's face it working out is not rocket science it's just a matter of know-how and the motivation. It's all the other stuff that comes along with fitness that usually throws everybody for a loop. Well, I'll show you the building blocks to fitness but it's the stuff in the middle that binds everything together that you need to makes those blocks work and that my friends is the most valueble parts. At any rate here are the building blocks for today:

Handstand push-ups: 80 total reps
dips: do these in a daily ladder style- for example: do 10 reps of 10 rounds and then the next
day do 11 reps for 10 rounds. increase each rep by 1 everyday.
push-ups: 60 total reps
bodyweight tricep presses (aka tiger push ups): do 45 total reps

start out slow and increase your reps everytime you work out. do the lowerbody and upperbody routines at least once a week. skip days for recovery between each workout.

monday lowerbody
wednesday upperbody
friday back- I will post this later this week.

Clinic Time by Andy Stolarik

It's that time of year that I asked my students to attend clinics to broaden their martial art knowledge. Isn't that whats it's all about? Gaining more knowledge of how to defend yourself and how to give back to your community. Below is the information that High Octane Martial Arts/Hybrid Jiu-JItsu is hosting. Pay close attention to our new location. It's listed below. Hope all of you can join in on the fun.


Jiu Jitsu Clinic Nov 5th 2011
Jiu Jitsu Clinic

Hosted by High Octane Martial Art Club/Hybrid Jiu Jitsu

Featuring: David Vannest


What will the clinic cover?
Sport and Non-sportive tactics with the Gi and No Gi.

When? November 5th

Time: 10am to 2pm

Cost: $60 for all 4 hours

Where? B & B Tae Kwon Do
258 Main Street
Loganville, GA 30052

Guest: David Vannest is a 4th degree BB in Japanese Jiu-Jitsu and a 1st degree BB in BJJ. David is admired to keeping his Jiu-jitsu real. What he teaches can be used anywhere (street and for sport).

To RSVP call 770 294 7781 and leave a message or email a_stolarik@hotmail.com.

Prison Fitness

75 push ups
75 sit ups
25 bodyweight (aka: air) squats
25 squat thrusts
50 burpees
25 star-jumping jacks
50 push ups
50 sit ups
13 bodyweight squats
13 squat-thrusts
25 burpees
13 star-jumping jacks
13 box jumps
25 sit ups
25 bodywieght squats
25 squat thrusts
13 burpees
25 star-jumping jacks
stretch out those legs and arms

All for time.
enjoy this one.

Tuesday's workout

I know it's late in the day to be posting a new workout for today but better late than never. This workout is a Crossfit variation of "Grace": 30 Clean/Jerks using a 135# barbell and for the ladies use 65#. Each time you stop to catch your breath do 5 pulls and then go run 1 mile.

Recap:
30 Clean/Jerks (men use 135# and females use 65#- at least)
During each rest time perform 5 pull-ups
Run 1 mile

Drink plenty of water afterwards. Enjoy

Andy Stolarik

IT'S A NEW START by Andy S.

I would like to start a weekly if not a daily workout. I know that some you have been following us and keeping up with our news. So to get started I would like to offer this workout. It's one that I did and may I remind you that it's not an easy one but you can modify it to fit your needs and ability. The goal: Just Get Through it.

5 rounds or sets of the following:
15 push-ups
*heavy deadlifts (I mean unconfortable heavy- I used 400#)
15 bodyweight or air squats

* The dead lift reps are going to decrease by one every round. start off with 5 reps, followed aby 4, 3 ,2 and finally 1.

Keep in mind just finish and use an appropriate amount of weight so you don't hurt yourself.

Introducing Andy Stolarik...Our Jiu Jitsu Instructor

Andrew Stolarik is a certified teacher in Georgia who specializes in teaching special education and physical education.  I was born and raised in the Ohio Valley with not much to do until one day my parents asked me if I wanted to take karate lessons.  Being a little boy I was excited about learning the same moves that I had watched the “Karate Kid” use to defend his honor, so naturally my parents enrolled me in classes and then from that point on I was hooked.  Over the past 26 years I have studied a variety of styles and have rank in seven forms of martial arts.  I have seen and met a lot of people from all walks of life.  Some I still keep in contact with and others were just passers.  After high school graduation I attended Wheeling Jesuit University where I studied psychology along with judo and taekwondo.  It was here that my views and knowledge of self-defense really expanded and seeing how the grappling arts were useful when combined with the kicking arts.  Under the direction of Dr. Larry Driscoll I achieved a yellow belt in judo and a red belt (brown belt under modern colors) in taekwondo.  After four of college I had earned a B.A. in psychology so now I need another home to practice my martial arts. 

I found the school Ohio Valley Jiu-Jitsu School that was headed up by David Vannest. At first sight I was hooked by the way he taught his style of jiu-jitsu.  It was combat oriented with some sportive aspect mix in.  Within a couple of years I obtained my first jiu-jitsu rank as a blue belt.  It was this rank, the knowledge that I had obtained from my college days and David’s instruction that carried me to a black belt in Judo and traditional Jiu-Jitsu. 

After I received my blue belt rank under Dave I decided to move to the southland (Georgia) to look for a job.  I had the degree but no job, now was the time to become self- supportive and raise a family.  Once I started work I began to look for a new school to continue my training and it was this new school that led me to my study of Brazilian Jiu-Jitsu.  I started to train at the Itto School of Self-defense under Tommy Lunsford in Judo and Shin Shin Jiu-Jitsu.  As the years passed I earned my Black Belt in Judo and in Shin Shin Jiu-Jitsu.  Tommy belonged to an organization that had many experienced martial artists and some I found to be quite good. Others I found to be all talk with little substance, however, it was all good because I became friends with Dr. Larry Beard and Professor Larry Brooks. Both individuals have helped me out tremendously with techniques but I also became good friends with them on a personal level.  It is under Professor Larry Brooks that I’m currently studying Brazilian Jiu-Jitsu (BJJ) and have obtained a purple belt. 

After my Black Belt testing I met another individual that would change my outlook on physical fitness and my personal endeavor to learn self-defense.  His name is Arjan Scott Hicks and he was my Muay Thai coach.  Under him I had a winning Muay Thai fight record of 8 wins and 4 loses.  The training I received from Arjan Hicks was the best.  When I was finished fighting I was in the best shape of my life; Thank you Arjan.  It was this experience that compelled me to compete in strongman contests, obstacle races and jiu-jitsu tournaments all of which I have placed quite well.    

Currently, I train and teach at High Octane Fitness/Hybrid JiuJitsu & Martial Arts along the side of Tim Hart.  Tim also has many accomplishments to his credit. 

My current rankings are:

• Sandan (3rd degree Black Belt) in both Yudo (Korean Judo) and traditional Jiu-Jitsu under Tommy Lunsford
• Purple belt in BJJ under Professor Larry Brooks 
• Blue Belt in Combative Jiu-Jitsu under David Vannest. 

Each of them has their own organization and I am a member of each. 

I also conduct personal training combining my past experience of old school weight lifting, kettlebells, circuit training, bodyweight conditioning and strongman experience.  It is a unique blend where every workout is different from the last one.  My main objective in training is to protect myself and my loved ones and to not be ashamed to take off my shirt.  

Big Ron Captures 2 Gold Medals!!!!

:by Andy Stolarik
High Octane Martial Arts captures another win at River City Freestyle Grappling Meet.  On June 25^th H.O.M.A went to River City Freestyle Grappling tournament in Alabama.  The tournament was submission only which was awesome.  Among the competitors only one stood out among the rest.  Our very own Big Ron.  Ron has been a Ju-Jutsuian for about 14 months and has already made a name for himself in the world of Ju-Jutsu.  His size, ability and the way he conducts himself has proven to be his advantages to ward off the bigger guys.  Ron entered the tournament to have fun and to test his skills against strangers.  He competed in two divisions- gi and no-gi.  The competition was a mixture of Judokas and fellow Ju-Jutsuian, however, it didn’t matter who faced him they were no match for Big Ron.  After the clean up of his victims, Ron was crowned champion for his weight division (heavyweight).  He showed the true meaning of grappling- beat those who needed it and scare off those who were thinking about it.  WAY TO GO RON.  YOU ARE AN INSPIRTATION TO US ALL.  By the way, Ron received his yellow belt just before the tournament.

Big Ron!!! by Andy Stolarik

Over the years, I have taught all kinds of people from the couch potato to the professional fighters, individuals with special needs, young, old and middle aged and when that special event arrived they all agreed that the training was worth it.  However, none them was truly tested to see just how fit they actually were. 

Now let me introduce you to Ron.  Ron is a jiu-jitsuian, former power lifter at heart and a safety consultant by trade.  This safety consultant has lifted more weight than I ever could and is by far the most athletic person that I have ever known. Oh did I mention he is also in his 50’s.  When Ron walked through the dojo doors of High Octane Fitness he was already the strongest guy there, however, he didn’t know how to use this strength to his advantage but within a couple of classes he figured it out.  Ron continues to lift as do so many of us do to keep in shape, gain muscle or increase strength to compete in strength and endurance events.  About a week or so ago Ron attended a safety conference and one of the booths offered a body composition analysis.  Ron being one who likes to show off his hard earned health said what the hell and completed the analysis.  To his and all of us at H.O.F. couldn’t believe his results.  Ron was nice of enough to share his results.  It goes to show to you that lifting heavy weights and practicing jiu-jitsu could literally change your DNA to more of a youthful inside.    

Spartan Race!!!!

 by: Andy Stolarik

This past weekend High Octane Fitness (HOF) had a couple of fighters who participated in the Spartan Sprint run. Those of you who do not know what the Spartan Sprint run is let me tell you it is fun combined with hell. The Spartan Sprint (http://www.spartanrace.com/spartan-sprint-obstacle-course-race.html) is a 3.5 mile run with at least seven obstacles added in for good measure. As the run progresses the obstacles get harder or so it seems. This was the fun part of the race.This year HOF participated in at least two obstacles races and I can tell you it will not be the last. We had so much fun that we will do it again.In honor of the Spartan Sprint run I dedicate the following to those who sacrifice their bodies, time and mental well being to follow in the footsteps of their warrior forefathers. Remember, as ways move forward, never retreat and never surrender. This is the Spartan Code.

3 rounds as fast as possible (AFAP):
15 clean/jerks (use 115#males/95# females)
Walk a balance beam for 15ft.
Run 1 mile

Job Well Done!!!!

On March 9, 2011, High Octane Fitness/Martial Arts promoted their first Yudo and JuJitsu students. After a year of training, they were ready to advance in rank. Joseph Barnes obtained a junior yellow belt in Yudo and Alonzo Travis earned his Kukyu (yellow belt) in JuJitsu. These ranks were highly earned and not given away. They both went through a 1 hour grueling test that covered physical and mental limits, as well as knowledge about their fighting style. At High Octane Fitness we pride ourselves on teaching self-defense first and sport as a secondary means to achieve the ability to defend ourselves and love ones. Congratulations to both Joseph and Alonzo for an excellent job well done.

Happy New Year Everyone! by Andy Stolarik

I know it’s well into the new year but this is our first new year post. Everyone has made their new year’s resolutions and keeping to them for at least a month or two. That’s when they realize that it takes work and dedication to achieve their overall objective.

I say take your time with your new commitment. What’s the rush? Everybody wants everything at one time. The “fast food effect.” That’s why people burn out so quickly because they want their objective now. I’m here to tell you that you won’t achieve your goal as quickly as you would like. It takes time, dedication and many smaller goals to achieve you bigger objective. Today, I’m going to give you a list exercises that you can do to help you achieve your smaller goals.
The market is flooded with ways to lose weight, increase your muscle mass, increase your strength, how to achieve that beach body without lifting a finger and best of all what to eat and when to eat your favorite foods. Almost everything that I have read, researched, and experimented with all say the same thing but one thing that I have learned is to keep everything simple. The least amount of planning gives you maximum amount of time doing what you need to get done. Mike Mahler wrote in his book- The Aggressive Strength Solution for Size And Strength- about the 80/20 club. The 80/20 club is a list of seven exercises that are needed to increase muscle tone and strength. Do these seven exercises 80% of the time and supplementary exercise 20% and you will increase muscle tone and strength. However, do these same exercises 100% of the time and your increase muscle tone and strength 100% of the time. I like this list and follow the list and have had amazing results.
So I got to thinking let’s develop a list of bodyweight exercises that will increase muscle tone and strength. The exercises need to be compound exercise (work the whole body not just isolate one body part) and keep it basic. So here is my 80/20 club of bodyweight exercises: “The Big Seven”. Remember I’m using the K.I.S.S. method: Pull-ups, Dips, Push-ups, Squats, Bodyweight Rows (inverted push-ups), Handstand Push-ups and back hyperextensions.
These seven exercises will work your major muscles throughout your body. You can mix up the exercises and way you need to keep it effective and non-stop. Of course there are variations to the list above but again I used the K.I.S.S. method.
Complete the workout in the least amount of time:
21-18-15-12-9-6-3 reps of: push-ups, pull-up, squats and hyperextensions.
Do 21- push-up, pull-ups, squats and hypertensions and then do 18 of all and then 15 and so on. The one who completes the routine in the least amount of time wins. Post your results.