The Panda Block-12 Week Training Program Available NOW!

The Panda Block 12 week training program was created to for those who are looking to improve their overall fitness, strength, and endurance with closely regulated training volume and intensity.  We have used this training program for tactical athletes, CrossFit athletes who wanted a strength bias in their training, motorcyclists, and general fitness enthusiasts. This program is extremely easy to use and all of the math has been calculated for you.  Don’t worry about punching in numbers into a calculator between sets, just put your 1 rep max in the…

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Authenticity and Consistency: the Future of Grenade Fitness

Grenade Fitness began as a hobby blog in the summer of 2012.  I was programming workouts for some work study students and some buddies of mine from the local Sheriff’s Department and I got tired of writing out the same workout each day on index cards.  I hopped on a free blogging platform and began posting daily workouts which are still in the blog section of the site.  Every single one of them!  They are searchable by category and archived as well. These workouts were awesome and with the help…

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4 Push Up Progressions That Actually Work

The push up is one of those exercises that if done correctly can be an awesome addition to your program. Many people love to add push ups in mass quantities to their program, the quality of the push up is VERY important. If you don’t have push ups quite yet, then keep reading! By following the progressions outlined here, you’ll be doing them in no time. I was talking with a friend the other day, and we were discussing the strength transfer from the push up to the bench press…

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6 Must Have Items for Your Garage Gym

Garage gyms are awesome! You can play your own music, you don’t have to wait for equipment, there’s no dress code, and the list goes on. I love my garage gym, and I get some awesome workouts in at home. This is all coming from the Fitness and Wellness Director at a recreational fitness center inside a community college. In fact, our facility cost just a shade under 5 million dollars and it is the best place to workout (but I’m probably a little biased). Still, I get some great…

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1/11 ME Lower Body/Hidden Horsepower Book Trailer

Hey gang! Big news today, but first let’s get to the workout. Start today with a max effort box squat to box jump. Pick a low box to squat down to and work on explosiveness as you jump to the highest box you can. You have unlimited attempts. Rest 5-10 minutes then perform the following for time: 15-12-9 Power snatch @ 105 Ring push ups Below is a trailer for a book I have coming out in February. I’m very excited about this project and it has been a long…

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