Archive for the ‘Uncategorized’ Category

September 8, 2010


….a true sign of a good workout

July 21, 2010


Marcel prep’s for a new PR

July 13, 2010


The Sumo – Workout of the Week (WOW)

June 27, 2010

Your weekly endurance workout challenge.

– Warm up for 10 min

– Walking Lunges with Plates 3 x 30 (70lbs/50lbs).

– Ten 150m sprints with 90 sec rest between every sprint. Sprint time is included in your 90 sec rest!

– Rest 5 minutes


Pick which of the following two exercises you want to start out with first between push-ups and air squats.

For time…

20 squats, 1 push up, 19 squats, 2 push ups, 18 squats, 3 push ups. . . , 3 squats 18 push ups, 2 squats, 19 push ups, 1 squat, 20 push ups.

You can do the same in the reverse order starting with 20 push ups and ending with 20 squats. Remember that you have already done the walking lunges and sprints prior to this workout so choose carefully.

Push ups – full extension at top of the push ups, minimum triceps parallel to back on the way down (push ups from your knees won’t count, not going through the required range of motion will not count either).

Air squats – hips below knees on the way down, standing up straight on the way up (if your butt sticks out or you don’t squat low enough, it doesn’t count).

Post your best times to the comments section.

Due date: July 4th, 2010.


The Battle at Midway (Wednesday).Workout of the Week (WOW) June 23rd

June 24, 2010

Here we go again. Another Workout of the Week. This endurance workout consists of bodyweight exercises. Post your personal best time to “comments”

1) Warm-up. 10min on mode of choice (treadmill, spin, elliptical, rower, etc.)

Walking Lunges. 3 x 30 (M 70lbs/W 50lbs)

The Battle at Midway (Wednesday)

Complete the following exercises for time.

100 Push-ups from Knees*

100 Air Squats**

100 Abs Toe Touches***

100 Horizontal Jumps****

*A bonus of (-)1min will be given if all 100 push-ups can be completed from hands and feet. If not all 100 push-ups are completed from hands and feet, then no time bonus will be awarded. Regardless, chest must touch floor on eccentric portion and arms straight on concentric portion for rep to count.

** Hips below knees on eccentric phase, and hips through on concentric phase for rep to count.

*** Shoulders must come off the ground for rep to count.

**** Two foot takeoff and two foot landing must occur for rep to count. Can’t use momentum to carry you into the next jump.


“Training with Pros” training tip with SPC’s Jeff Ransome – Aired on the FIGHT Network

May 6, 2010


SPC’s Jeff Ransome on “Training with Pros” on the FIGHT Network

April 23, 2010

Jeff discusses “Cardio Boxing”….common mistakes, and how to improve training effect to activate core muscles


SPC’s Dr. Spina on “Training with Pros” on the FIGHT network

April 23, 2010

Dr. Spina discuses injuries caused by skipping without supportive footware…a common occurance in combative athletes

Dr. Spina wins a bet…..46.5 inch vertical

February 5, 2010

….what are you doing with your trainer?????

SPC’s Chris de Sousa Costa performs the deadlift with 330lbs

February 1, 2010

SPC trainer and Canadian Karate Team member Chris de Sousa Costa deadlifts 330lbs…

SPORTS PERFORMANCE CENTRES conditioning…what are you doing with your trainer?????