Feeling tight all over? Pressed for time? Well you're in luck pal because Joe DeFranco has a nice, quick routine that you can knock out whenever to help you become more fluid and mobile.
For some of us it happens more often than we'd like. How many times have you found yourself in this situation ..you're making massive gains in your speed and strength. It's been a solid few weeks/months/cycles/whatever and you haven't deviated from the course or rationalized quitting. Then...*poof* you're gone.
What drill you say? The box drill.
What is the box drill??
A drill that involves a box. What else would it be???
Seriously though, it's a simple and incredible effective way to warm up before your workouts. And, as an added bonus, it lets you measure how fresh (or fried) your central nervous system (CNS) is.
I sipped on my beer. He was telling me how he had made some changes to his plan for playing professional baseball. He had his shit together, that was obvious. But I could tell by the way he explained things that he wasn't sure about his choices.
"Listen," I as I took another sip."You can sit here and debate with yourself about the best training program all day, but you're not going to get anywhere from just that."
He was making the same mistake I was making at 22. Searching for the "perfect" program. Thinking that adding more was the answer, and trying to work every single muscle into every workout.
It's frustrating, I know.
"You need to stop trying to create the perfect program and start doing the optimal program."
Stella got her groove back. B.O.B. turned his beast mode back on. And Brett Favre made one of the most impressive comebacks the NFL has seen (wait...what??) But what about you?
You used to sprint. You used to run fast and chase things. You used to not sit on your ass all day getting fatter, weaker, and generally more bowling ball like.
Get your groove back...get your sprint on my friend.
We already know why sprinting is awesome...and if you don't just go here.
So, now, the most important part...how to add it your day to get the most out of if and make it work for you. Sprinting isn't just a spring or a summer time activity. Though, yes, it is much more rewarding doing sprints on the beach and then being able to jump right in the water.
But for those of us who lived, and still live, where winter seems to last for 95% of the year we know that life doesn't stop because it's cold and snowy outside.
How to Sprint Inside
Here you have two options...1) find a place that has a big enough space inside that you can run, or 2) find a place with treadmills. Obviously being able to run outside is ideal, but we can't always make that happen.
Option 1 is to find a spot with enough open space to sprint. At the very least you would need a basketball court. The ideal is to find a university with an indoor track.
You're typical college court is 28.65 meters long, and your local high school court is 25 meters long. Both are the same width, 15.24 meters.
So, if this is what you have available, you're essentially limited to short sprints of 10m, 15m, or 20m if you're cool with stopping yourself by running into a wall.
This is assuming that the court you have is the only on in the facility and the walls are right there. Most universities have a field house where multiple courts are laid out next to each other. If this is the case, you can do longer sprints. But for sake of people who are stuck with just a single court surrounded by walls, we'll assume that this is what we're working with.
Step 1 is to warm up properly. Sprinting is a high intensity and a highly explosive movement. If you try to just waltz into the gym and knock out 12 15m sprints you will get hurt.
At the very least, jump rope for a few minutes and then do some dynamic stretches focusing on your hamstrings, hip flexors, and glutes.
Or...download KINETIC: Phase 1. It goes into excruciating detail about how to properly warm up for sprints (or any workout really) and is something you simply follow along.
After the warm up you're ready to sprint. BUT...I've found it to be much, much more effective to do 3-4 "workup" sprints before I start for real. These are simple sprints where you gradually build up your speed along the distance you're running.
Now you're ready to get on with your workout. Here are just a few of the options you have...
- 8 x 10m w/120s Rest, 8 x 20m w/120s Rest, 4 x10m w/ 60s Rest, 4 x 20m w/ 60s Rest
- 20 x10m w/ 90s Rest
- 5 x 5/10/15/20m Ladder (sprint 5m, walk back, sprint 10m, walk back, etc. ) w/ 120s Rest between ladders
For those stuck on the treadmill, you have a few different options. After the same warmup you can do a workup on the treadmill by starting with a slow jog with at least 4% of incline. Every few seconds kick up the speed by .5 or 1 until you're at about 80-85% of your top speed.
From there, since the treadmill takes forever to adjust speeds, you'll do these workouts based on time. For the sprinting parts you'll, obviously, be sprinting on the belt. For the resting parts, you'll grab the handles in front of you and jump off to the side rails on either side of the belt. When the rest is over, grab the handles again and jump back onto the belt.
- 45s sprint with 15s rest x 5-10
- 30s sprint with 30s rest x 5-10
- 10s sprint with 50s rest x 5-10
As you can see, the treadmill limits our options by about a factor of a bazillion. For the most part, if this is all that you have, you're best bet is to use the treadmill for shorter bursts of 5-10 minutes of conditioning (you won't build pure speed on a treadmill) and either wait for a nice enough day, or just brave the elements and get outside for some real sprinting.
How to Sprint Outside
Now this is the fun part...feeling the sun beat down on you as you fly across the track with your windswept hair...it's just...incredible.
Before you can begin you'll need to find a place to run. This really isn't that hard, just find an open area that is mostly flat and free of any sinkholes. A beach is fantastic, your local baseball/football/soccer field will work if you're keeping it under 100m, and a 400m track (or any other circular track) works best when you're getting up and over 100m.
If you want to go over 100m but don't have a track nearby, a trail can work, but also can prove to be tricky with tighter turns and roots on the surface. My suggestion is, if you can't get to a track, keep it under 100m.
Step 1 is the same as if you were running indoors (or any workout, really) warm up properly. Has to happen. No questions asked. Kinetic: Phase 1 will give you all you need to know in that department so go get your copy here.
After you're nice a warm it's best to take 3-4 workups, just as you would running indoors, before you start your work sets. Aside from a proper warm up, this is the best way to make sure you don't pull a hamstring while sprinting.
Now you're ready to sprint!
You can do the same as above...
- 8 x 10m with120s Rest, 8 x 20m with120s Rest, 4 x10m with 60s Rest, 4 x 20m with 60s rest
- 20 x10m with 90s rest
- 5 x 5/10/15/20m Ladder (sprint 5m, walk back, sprint 10m, walk back, etc. ) with 120s Rest between ladders
But you can also stretch out the distances a bit...
- 3 x 20/40/60/80/100m ladder (sprint 20m, walk back, sprint 40m, walk back, etc) with 120s rest between ladders
- 5 x 100m workups with 120s rest
- 100/200/400/200/100m pyramid with 120s rest between sprints.
Really, sprinting isn't hard to do as long you understand that resting between sprints is just as important as the actual sprint and that the best gains will come not from running all out, but from keeping the pace between 70% and 90%.
If you were to take a look at the training templates I create for all of my clients, you'll see that 99.999999% of them include some sort of sprinting. The only time you won't see it is when that person physically cannot sprint/run/jump. In the most basic of terms, sprinting is speed. Or velocity. Or being fast as fuck.
But, and this is why most people discount sprinting, you don't have to compare how fast you are to the fastest people in the world. By doing so you will ALWAYS be slow...in comparison.
With Usain Bolt, Tyson Gay, and plenty others running 100m in less than 10 seconds, and 200m in less than 20 seconds...it doesn't matter what you do, you will always be slow when compared to them.
So step #1 is stop doing that. This method goes fantastically with the usual benchmarks of everyone who workouts too. A 315 pound bench press is pretty damn good, until you realize that it's only 30% of the current world record (1075 pounds). Ditto with a 400 pound squat and 500 pound deadlift (40% and 50% respectively).
Take the most generous of those percentages (50%) and apply them to the 100m and 200m world records and you'll get 14.37s for the 100m, and 28.78 for the 200m. Both times easily run by kids in Junior High on a daily basis.
Again, stop comparing yourself to the best of the best. You're energy is better spent on making YOU better than YOU currently are.
Ok...on to the awesomeness....
Why Sprinting is Awesome...
Sprinting = More Calories Burned
EPOC, or Excess Post-Exercise Oxygen Consumption. All the rage surrounding HIIT and Crossfit is based on of this concept. If you've been int he fitness game for awhile you know this already.
If you haven't, the story goes like this...
When you compare the amount of calories that are burned during the duration of a 1-hour jog at a slow pace to the calories burned during the less than 5 minutes of real work done during the typical sprint session the 1-hour jog far out does the sprint.
BUT...when you compare the calories burned after the same two workouts over the next 48-72 hours, the long/slow jog doesn't even come close to the sprint. This is EPOC.
The amount of stress that sprinting puts on your body, and the amount of muscle/cell/tendon/ligament/bone rebuilding that it does causes a spike in energy consumption thus raising the rate of calories burned.
So it's run for an hour and only raise energy consumption during that hour, or sprint your ass off for ~5 minutes of total work and reap the benefits for up to three days later. Hmm...hard choice...
Sprinting = Strong/Powerful/Explosive
I don't know about you, but when I think of the prototypical Alpha Male, I think strong, powerful, and explosive.
Guess one way (besides heavy weight training) that will make you strong, powerful, and explosive?
You really don't need me to tell you it's sprinting right? I mean...the whole article is about sprinting...it just makes sense...
Anyway, your body has three main energy systems...the ATP-Creatine Phosphate System (ATP-CP), the Anaerobic System (aka Lactic Acid System) and the Aerobic system (aka the Oxidative System).
The ATP-CP system is used when you need a quick, explosive burst of energy. This system can only sustain activity for up to 10s, so by the time you reach top speed you're already about to lose it.
Next is the Lactic Acid system. This one still allows you to move quick and explosively, just not to the same degree as the ATP-CP system. But, this system can sustain quick movement for up to three minutes depending on the person and just how quick the movement is.
When you train for sprinting (short, intense bursts of running with full rest in between) you are able to manipulate these energy systems in two ways...
- You create are more efficient neural pathway from the brain to the muscle, allowing you to put more energy into explosively pushing off the ground. In any event that lasts less than 30s (hell...I'd even argue up to 60s) any wasted movement or inefficient movement can mean the difference between crossing the line first or crossing it sixth.
- By taxing these energy systems, and this is the important part, then giving them the time the need to full replenish, you can extend the amount of time they give energy to the muscles.
The ability to reach top speed as fast as possible and then the strength to support that speed for as long as possible is what competitive sprinting boils down to.
Sprinting = Increased Aerobic Capacity (huh???)
The third energy system, the Aerobic or Oxidative System isn't directly involved with sprinting. Essentially by definition, a sprint is over well before the Oxidative System has time to kick into full gear.
It plays more of a role in the longer sprints (400m/800m/1600m) than in the shorter sprints. The area where it has the biggest impact on sprinting is the rest period between sprints.
Unless you're person who enjoys running long distances (aka - a crazy person), the times when you're Oxidative System gets the most work is when you are resting between sets and recovering from a workout. Remember EPOC? That entire process is mostly run by the Oxidative System.
I'll be honest, I didn't believe it would be possible to improve my aerobic capacity without doing long distances either. But, the time between my last two Army PT tests I did nothing but sprints under 300m. In the last test I was able to run the 2-mile part in under 13:20. The time before that I was at 14:20. It works...trust me.
Sprinting = Breathtaking Hineys
It builds a great booty. Don't believe me? Go google Allyson Felix, Lolo Jones, Sanya Richards-Ross, Usain Bolt, Tyson Gay, or Usafa Powell. I'll wait...
See? Not only do these athletes have a hiney that is absolutely breathtaking, but they are in fantastic shape in general.
Yes, these are world-class athletes and yes, some of it is genetic. But, you can go to any high school or college track meet and look at the people who come in at the back of the pack and you will STILL see impressive physiques.
These athletes are the ones who show you that it's not all genetics and that training can get you there. One of the other blogs I read even dedicated a whole post to sprinters booty's. Check it out, if for nothing else "butt" the picture...
Check back on Tuesday for a follow-up article on how to add sprints to your training. Until then, drop a comment about what you're experiences with sprinting are, or ask any random question you have.
Last week we talked a bit about flexibility, one of the unsexiest of unsexy topics. This week it's mobility. Still unsexy, yet still so very important. Mobility is the just the ability to be able to move freely and efficiently. It includes flexibility (if you're tight as a drum you can't move) and coordination. Both of these will come easier with practice and by paying special attention to your weak points.
These are the three most important areas I focus on when it comes to an immobile client.
The squat is basic movement pattern that we SHOULD be able to do naturally. I'm sure most people in the fitness world have seen this picture of a young'n squatting perfectly by now. That just shows you that this movement pattern is basically instinctual, and not something that should require years of practice to get right.
Well, mostly because of our cultures lack of activity and our desire to sit down for every damn thing, squatting is no longer a natural movement for anyone over the age of 13.
Go grab a mirror or a video camera and watch yourself squat. I guarantee you'll see at least one, if not all, of these...
- Rounded upper back
- Heels coming up from the floor
- Upper leg not able to reach parallel with the ground
- Upper body leaning forward past a 45 degree angle
- Knees caving in
Some of these are because of weakness and other are because of tightness of immobility. Either way, they are affecting the way you train and the way you live your life.
Your thoracic spine is just your upper back. You know, the part of your back that is always rounded from sitting at the computer and is making you look more like a hunch-back each day.
Thoracic mobility is a major issue because a) like I just said, we're all hunched over a desk/computer/steering wheel all the time and b) it causes problems with all kinds of movements and exercises that we need to be doing to stay sexy and awesome as fuck.
- Lay on the ground with your lower back flat against the floor
- Lock your elbows and wrists, so your arms are straight at your sides
- Raise your arms straight up and overhead, trying to touch the back of your hands to the floor above your head
- Take notice of where your arms are when you can no longer keep your lower back flat on the floor
The reason your lower back (lumbar spine) comes of the floor is because you lack the mobility in your thoracic spine. So, to make up for it, you unconsciously bend and contort your lumbar spine to meet the end result.
This isn't a huge issue when you're just laying on your back with no extra load on your spine, but when you're pressing over head or squatting it becomes a major problem.
Your hamstrings run across both your knee and your hip, meaning that its tightness or immobility can affect you in a range of different ways. Causing your lower back to "tuck under" at the bottom of a squat or just being generally stiff and immobile are both problems.
Just like with anywhere else in the body, tight hamstrings will cause issues in the areas surrounding them when you attempt something that they aren't capable of doing. Similar to the thoracic spine, lack of mobility in the hamstring will put more force and pressure on your lower back.
I can almost guarantee that you have tight hamstrings, but just for shits and giggles try these two tests.
- Lay on the ground in a doorway with your hip in line with the frame
- Lift the leg closest to the frame up and keep it straight
- Keep lifting it as far as you can while keep in the knee locked out and body flat on the ground
- Make a note of where your leg is in relation to the frame when you can no longer keep a straight leg or flat body
- Repeat on the other leg
- Grab a box or something 3-4 inches tall
- Put one foot on the box and the other foot on the ground
- Pinch your shoulder blades (ie keep a flat upper back) and touch as far down as you can on the leg that's on the ground
- Repeat on the other side and make note of any differences in how far you can reach
We all know that the only things people do in the gym are the newest of the new, and the sexiest of the sexy. Which is why nobody ever sprints, or does pullups, or pushups, or lifts heavy weights with proper rest. All of that isn't cool enough. And neither is stretching.
[UPDATE: Finally got a chance to film some half way decent videos for this post, check them out below.]
How many times have you fist pumped and then gave your bro the highest of high fives when it was time to stretch your hamstrings?
Never. But, this stuff is still important. Sacrificing one aspect (pure strength or speed) for another (flexibility) isn't something you want to do. More importantly, working on your flexibility will make you more able to lift with proper form and move your limbs through a full range of motion.
If you do an assessment on yourself, I can almost guarantee a some or all of these areas will be tight...
These bad boys sit directly on the front of your hip (surprising huh?) and mainly serve to reduce the angle between your thigh and your torso. Situps, leg raises, and running are just a few of the most common movements that involve your hip flexors.
Why are they tight? Because we sit so fucking much!
They're main purpose is to close the distance between your thigh and torso right? Well, when we stand these two body parts are almost as far away as they can be (without any outside force being applied). So if we were to stand as much as our bodies were meant to, we wouldn't be in this pickle.
But, whoever decided to invent the chair is a dick and he screwed us all over. Now we sit more than we stand, which means instead of our bodies spending most of the time in a straight line it's contorted into a series of 90 degree angles.
This 90 degree angle at the hips means that the hip flexors aren't stretched as much naturally (through walking and standing) as they should be.
The theory/concept/law of specificity goes like this...the body will adapt to the strain or lack of strain that is placed on it. That's why lifting heavy weights makes you better able to lift heavy weights and why running fast makes you able to run faster.
Since the strain of standing has been replaced with the ease of sitting, our hip flexors begin to shorten and stiffen due to the lack of stress being put on them.
How to Fix it...stretching of course.
Step out like you're doing a lunge and lower your rear knee to the ground. Now, if your left knee is on the ground you'll take your left hand and reach for the sky while simultaneously pushing your hips forward. Hold it for 30 seconds then switch to the right side (right knee on the ground, right hand in the air). You can (and SHOULD) be doing this multiple times a day, as in 4-6 sets of 30s stretches 2-3 times per day.
Some people that I've talked to aren't exactly convinced that sitting is the reason their hamstrings are so tight. It makes sense if you think about it. The hamstring is meant to pull your leg backwards (as in sprinting) and pull your lower leg closer to your upper leg (leg curl).
If we look at the way we sit, with our back and upper leg forming a 90 degree angle, you'd think that position would stretch our hamstrings and we wouldn't have to worry about it. Wrong.
Now, I can't explain why this happens, but I have a hunch. And so you do...
How many of us sit like a perfect little pianist, able to balance 4 phone books on our heads? Nada, at least not the majority. This hunch in our backs takes away the hamstrings need to stretch while sitting. Toss in the 90 degree angle between upper and lower legs, and the need to stretch is less present.
Like I said, I don't know if that's really the mechanics behind it, but it makes sense and 99% of the people I see have hamstrings that are tight as fuck anyways.
Here's how you fix it. Grab two towels, one needs to be long enough to reach from your foot to your hip when folded in half.
Sit on the ground. Roll up the shorter towel and put it underneath your ankle, so your foot is slightly raised. It only has to be 2-3 inches. Hold both ends of the longer towel and wrap it around your foot.
Know, keeping your back flat (shoulders back and shoulder blades pinched) and bending at the waist, pull your upper body towards your foot. With your foot raised and your back flat you should only be able to make it a little ways before you feel the tension in your hamstrings.
Hold for 3-5s and repeat 10-20 times on each leg. These can be done multiple times a day too.
Tight ankles are mostly caused by one of two things...wearing high heels all the damn time or not squatting properly enough. Simple enough.
Take this test. If you can't point your toes to the point that it's a straight line from your knee to your toes, you're ankle might be tight. Next, stand with your toes about 4 inches from a wall. Try to tap your knee to the wall without lifting your heel from the ground. If your heel pops up, then your ankle is tight.
Those were overly simplified tests, but they get the point across and effectively show you if you're a little tight around the ankles. Most people have no serious issues with the first one (fancy term for that one is plantar-flexion) so I'm not going to cover it.
The second one though (fancy term = dorsiflexion) is a huge pain in the ass for the two reasons I mentioned above. Not being able to dorsiflex your ankle properly will mess with your squatting, deadlifting, and sprinting...among other things.
To fix this we're going to do two things...stretch the soleus and stretch the gastrocnemius. These are your calf muscles, for those who prefer non-anatomical terms.
The setup for both is the same. Find something you can stand on with just your toes while letting your heel hang off the edge. To stretch the soleus, you'll bend your knee and let your bodyweight push your heel down. You should feel the stretch in the lower part of your calf.
To stretch the gastrocnemius, use the same set up as above, just don't bend your knee. You'll feel this in the upper part of your calf (the meatier part)
Again, hold for 30s and repeat 3-4 times on each leg.
**You can't always find something around to do it like a laid it out above. When that's the situation you find yourself in just use the method in the video below.**
I've already mentioned the hunch you have when sitting all the damn time. Guess what else that shortens?
YUP! You're chest. How'd you know that...?
When you're sitting down to type out your latest status update on facebook, holding your phone in front of you to tweet you're most recent insight into the world, or when you're driving all over the place your arms are pulled in enough to cause your chest muscles to shorten.
It's the law of specificity again. Your muscles see it like this...if you're going to keep your arms in a position that requires them you be flexed constantly, it makes more sense to just shorten and stiffen the muscle. This way you arms is in the position that you've deemed the most appropriate (though it's really not) and the muscles aren't wasting precious energy to constantly flex.
So, to fix this...the first thing you can do is take breaks from holding your arms out in front of you. Do some band pull-aparts or shoulder dislocates.
When it comes to stretching just find a wall, put your hand on it, and turn your body into the wall until you feel the stretch. Hold for 30s and repeat 3-4 times on both sides. Make sure your arm is locked out and you actually feel the stretch in your chest.
Talk to anyone who works out and you inevitably hear a few things that seem fairly innocent, but in reality are 100% bullshit. If it's someone who just started out you can't fault them. A lot of these things take time to figure out and even more of them have to be actively searched out. In the last post I talked about machines and how it's how most beginners start out. And like I said in that post, there is nothing inherently wrong with that. The thing is, until you get away from the machines and move up to free weights you will always be considered a beginner.
Even worse than being a beginner is that you won't make any progressSadly, as soon as people make the switch from machines to free weights they start chasing certain "indicators" that they think are markers of a good workout.
- Judging the effectiveness of a workout based on how much they sweat.
- Chasing soreness, thinking that if they can walk out of the gym without pain or soreness then it wasn't a good workout.
- Doing rep after rep after rep until they "feel the burn baby!"
Again, if they're just starting out, these things seem logical and like things that would show them that they are on the right track.
I'm just as guilty as anyone in this area. When I moved from Upstate New York to Georgia, I didn't change my training, but when I'd be drenched in sweat only 10 minutes into my workout in Georgia I felt like I was really getting after it.
When I was in high school, my friends and would constantly try to show each other up and show the others that we worked out harder than them. The soreness was a badge of honor that you pushed yourself past your limits and were stronger.
Soreness is a part of training, and if your training is any good, there will be times that you end up being fairly sore. But these times aren't after every workout. Being sore is not the goal of training, yet plenty of people still chase it on a daily basis and judge the effectiveness of their workouts on whether or not they can sit on the toilet the next day.
It's a psychological thing. The soreness is happening right this second, you know almost immediately if you pushed yourself farther than you're used to. Taking a slower approach, one that allows you to actually be active outside the of the gym, doesn't offer that immediate feedback.
The lazy can't handle waiting that long. The undisciplined would rather run themselves into the ground today and feel like they are making progress then pull back on the reins a hair and make slow, consistent progress.
Don't chase soreness. It indicates nothing other than you're body is healing an acute injury. If soreness was the indicator of a good workout that everyone thinks it is, then stop by my gym so I can beat you with a baseball bat and give you "the best workout of your life."
In the Average Joe to Alpha Male training program we have created workouts that are both physically demanding and mentally challenging. Some soreness after the more demanding workouts is expected. But the methodical approach to progress that we outline means that it will have zero affect on the rest of your life.
Pick up the Average Joe to Alpha Male training guide now and have logical, and effective training program in your hands in under 10 minutes.
At this point in my life I've spent more than half of my years under the bar, on the field, and in the gym. In those 13+ years I've managed to do a few things right. But I've also done wayyyyy more things wrong.
My first mistake was to willingly use machines.
Now, don't get me wrong, machines can prove to be very useful...if you're injured and have no other choice. But even a halfway decent trainer should be able to find some free weight exercises for you to do while rehabbing your injury.
Anywho...back on track...
The most embarrassing part about my past use of machines was that it wasn't how I started out. Usually most people will start training with weights by doing circuits on the machine. This is because it's easier to do and much less intimidating. No judgement from me, as long as you're moving more than you used to I'm cool with it.
But I started as a powerlifter. By the time I was a junior in high school I had some respectable totals under my belt for a 170 pound 16-year-old. After I topped out at a 515 deadlift, 445 squat, and 300 bench something in my mind switched gears.
Maybe it was the usual suspects (muscle magazines, tv, movies, etc.) or maybe it was laziness. I really don't know what caused, but I do know that it set me back a few years of good, quality training.
You see...not only did I miss out training like a real man, but I'm also convinced my obsession with machines led to my ACL tear.
I can still see where it all went wrong.
The leg extension was my favorite machine. Why? For the same reason that most people like things...I was good at it. I could load it up with 45 pound plates and knock out upwards of 20 reps. In my 18-19 year old mind that was incredible.
Why the hell should I worry about improving my deadlift form when I can just go do leg extension after leg extension and feel good about myself?
Looking back at it now I can see just how wrong I was. It doesn't make me feel bitter because, in the end, I was able to rebound from it and get to the point where I can continue to progress.
The best part about all of this, especially for you, is that after all the mistakes I've made (you'll hear about more this week) I was able to prune out the unnecessary and focus my training on only the things that work. All of these time savers and effective approaches are what makes up the Average Joe to Alpha Male training guide.
Speaking of the Average Joe to Alpha Male training program...it's in the middle of launch mode right this second. If you've already missed out on pre-release I highly suggest you pick it up now. The good news is that I'm consistently improving and adding to the guide, but the bad news is it will never be on sale...and with each addition the price will go up. Take advantage of the lower price now and you'll be grandfathered in...every update and change we make will be sent to you before it's made public and it will never cost you any extra.
Grab the Average Joe to Alpha Male training program before it's too late...