It has been a while since my last blog post update... a few things have happened which I will detail in further updates.

For now...

The Evolution of a Fitness Revolution

I'm greeted with warm smiles, open arms and of course a couple of power racks, bars, machines, chains, platforms and behind all this the foreshadowing of the usual environment I find myself in everyday, but also now so different...

Welcoming sight at Progressive Edge

High performance gyms are slowly encroaching on the fitness community of South Africa. Without a doubt Crossfit has crashed on our country's shores and to certain view points in can be seen as a bad or a good thing but at the end of the day people are deadlifting, squatting, overhead pressing and throwing in Olympic and functional movements into their training and that to me can only be good for the skills base in our lifting community.

Alternative gyms such as the one I work out of (Evo Fitness) are slowly building up across the country and what first world countries have taken for granted, are becoming a viable option for the serious local gym-goer.The expansion of alternative (high performance) facilities against health clubs are on the rise and its only a matter of time till the lines in the sand get drawn and I can place my bet on who the winners will be.

The edge of progression

Progressive Edge Playground

Progressive Edge Performance is a private training facility located in Green Point, Cape Town whereby they cater to all clientele in terms of their goals ranging from fat-loss, strength gains, overall health transformation and to athletes of all sports ranging from beginner to elite level status. The gym started off last year February and they have gone from strength to strength over their time they have had on the playing field.



Their mentality and approach to training resonates with our core values at Evo Fitness and to myself being a strength trainer/lifter and overall strength and conditioning enthusiast/lover. The facility has many commonalities to what I am use to and my hopes for something unique were not tarnished as I was surprised by a few extra pieces of equipment such as specialty bars, machines, platforms and I must say some breath-taking views that surround the gym.

Breaking the mould

Alex and Kelly

I decided to visit Progressive Edge to have myself the opportunity to meet Alex Azim (owner) and Kelly Dessington (strength and conditioning trainer) who are like minded individuals in their quest to not only making themselves the best that they can be, but also their clients. Networking with established name's like themselves even just to pick their brains for a few seconds can provide a wealth of knowledge and that to me was the purpose of my visit.

Being allowed to have free reign to do my own training without obligation and having wonderful conversations about what you would expect three personal trainers in room would talk about was incredible. The two of them have really invested a lot of time, money and love into something that every single person who is serious about lifting, should go visit. There are numerous facilities in this city such  that are engineered to produce strong lasting results in clients. That to me is worth the time and effort to make the journey.


The pilgrimage of fitness

At the end of the day there are always going to be those that step into a gym of any sort and have that look in their eyes. Their face tells a story of a book you cannot open but the cover says it all. Their goal is to be better than when they came in for that that session, for that month, for those years slaving away at the iron, progress is not an option its a necessity.

Alternative gyms provide a sanctuary for these type of people and inspire the corporate 9 - 5 slave the opportunity to let the tie loose, roll the sleeves up a bit and push a mundane life to the edge. One doesn't have to be an animal to train in these type of gyms, but you have to want change and progress above 15 minute conversations between sets at the curl rack... and that to me is the need that has called the growth of such training facilities. You have to want it.

Evo Fitness 

Crossing the chasm, On the other side

My first training experience in an alternative gym outside of Evo Fitness has definitely opened my eyes up to the growing number of gyms that are opening up across this country. I am glad to have taken the steps to meeting others that follow the same passion as me. The equipment, atmosphere and trainer expertise and knowledge at Progressive Edge is impeccable and for myself it was an experience and privilege to be given the opportunity to train there and meet Alex and Kelly. For those in the City Bowl/Green Point/Sea Point areas if you are  looking to cut yourself loose off the out-dated health club mentality and actually start getting results and to finally lead a healthy balanced lifestyle in a body you can be proud of, you know where to go.

Myself training at Progressive Edge

I am excited of lays ahead in the future. The lifting potential that lay in wait for the catchment of alternative gyms to harness and grab them is dawning. It's time to put hands on the barbell and change some lives.

- Jarrod Firmani

* Evo Fitness: http://www.evofitness.co.za/index.php

















* Progressive Edge: http://www.progressiveedgeperformance.com/

Come whatever may

The new year has come...

This year has a lot of surprises on the way for myself as a personal trainer and as a post-graduate student straight out of college. With one more exam to write to earn my Bachelors in Business Administration and Marketing Management and finishing off my Specialist in Strength and Conditioning, the year has yet to take its first steps and I'm feeling positive with life's outlook.

Consistent education 



As a strength trainer, lifter and overall enthusiast the ability to learn and pass on knowledge to clients, friends and other lifters is a gift. As a species one of our definitive traits that make us the top of the food chain is our ability to learn and develop ourselves through the constant learning we achieve throughout our lives and applying it to achieve success.



In the next few months for myself I will have my BBA, CFT, SSC and will be putting the plans in motion to attain my Crossfit level 1 certification and any other qualification I can get to make myself a better and differentiated strength and conditioning coach and businessman.

As I get older and 'leaving the nest' per say I really wish I paid more attention in my earlier years to teachers and educators of all sorts that drilled the importance of getting an education into our faces as young school kids. With youth and its arrogance the words fell upon deaf ears among the yearnings to rebel against the system but the remnants of those messages did take root in the soil of my mind and I am glad I have tended to those pastures and continue to become a better human; as a man, as a trainer and a lifter.

Take home point:
I believe that even though you may finish certain studies for your job or even to move up to a higher level of learning in current studies, consistent education can only ever have a positive effect on your life. Find some courses or seminars to help improve the things you enjoy

Setting goals

I have set myself some immense goals for this year but everyday I hammer away at the mountain that stands before me. These goals are not meant to break my spirits nor prevent me from enjoying my life and job, they stand as a challenge and more importantly as a test of character so that when I stand victorious over them I know that I earned my place on this earth and deserve whatever I have in front of me

One thing I will say about goals is keep them SMART: Simple. Measurable. Actionable. Realistic. Time-bound. Any goal should follow that acronym and having the end result in mind should be drilled down to smaller manageable pieces so when completed consistently you end up where you wanted as short, medium and long-term goals have to be put down on paper. Never keep things in your head, write them down as that idea that can so easily be swept away in the everyday bombardment of instant information is never lost. Make the idea a physical manifestation of thought by writing it down and having it glare back at you, that's the first step, the proceeding are up to you to bite the bullet and head out.

Take home point:
Plan your goals out for the year. It won't hurt to have a end vision for yourself on what you would like to achieve this year and break those goals down into smaller manageable pieces that you can act on. Every small victory will lead to winning.

Competition

This year I have some number of competitions I aim at competing in. Primarily powerlifting in the International Powerlifting Federation listed competitions but also in the 100% Raw Powerlifting Federation which if all goes well could be well up to 9 competitions this year and many opportunities to earn provincial and national colours.

But STRONG is STRONG

So I have set myself with the challenge in competing in some endurance events such as The Warrior Race and the Impi challenge. Both involve teams to attack obstacle courses over quite a far distance and work together to completing all the tasks on the way. Now for myself being a strength orientated lifter, the endurance element is a factor to consider but effective programming and knowing my body will be the facets of my training I will focus on to peak in time for all these events.

Strength is the base of ALL PEFORMANCE

I have made a few changes to my training like moving to a high frequency training methodology and no matter what happens or what changes as I get stronger the fact of the matter is that the weights lifted are not subjective. Even for those not interested in being a strength athlete, enjoying all sports and hobbies dictate the need to be strong enough to excel in what you want

Take home point:
Plan to compete or join a club of sorts this year. The ability to test yourself against others and your own perceptions of who you think you are is an amazing feeling when you come out on top. Even losing you learn more about yourself than if you never had the courage to step up and take the blows.

Enjoying what you do




This year I have so far and will continue to pour all my effort into the en devour of becoming a world class rated strength and conditioning coach and trainer. I love what I do and I love being able to teach people.






I don't do it for the money, the image or for the fact that I think its an easy way out of real life as some people have the perception that personal training is a low-grade job.

Everyday I deal with people's bodies, their ambitions and their self esteem lay in my hands every time they walk through the doors and place their trust in my knowledge. That to me is as important as running a company as you don't lock your body up for the night after a day of work and go home. Your body is your home.

All I want in my life is to be able to beat my own perceptions of who I think I am by beating personal records in the gym. Training is one of the only things that I can control completely, it is an art and a science and every facet can be managed to become better and if done so correctly, produces results guaranteed. Nothing beats making yourself a better person than feeling accomplishment everyday you live and I get to experience that and would not trade it for anything in the world no matter what the offer.

The only thing other than making myself better is by making others better as I wish I had appreciated all those that did it for me growing up. My sports coaches, teachers and most importantly my father who passed away last year. So I spend everyday trying to make a difference and the end result after a hard training session with a client is to make them want to do it again...

"Internal drive is the desired result of a personal training session whereby a client wants more than what you gave them" - Pappa Firm

- Jarrod Firmani

EVOLVEFIT - Blog 3

BLOG 4  - Week 7  & 8 – Sleek Geek Team S.A. – F.I.C.T January 2013

Take  the summer colds, allergies and bronchitis add some immense summer heat along with a touch of skipping and kipping and you have the Sleek Geek team stirring the fitness neighbourhood..

Week  7 :

We now look down at our hands covered in chalk as our gloves are shredded from strength work, so much for Harbinder being some of the best quality sports gloves. Gloves are now replaced with chalk at each training session and we joke as to needing industrial strength construction hands as our strength work goes even bigger.

With summer colds and bronchitis we prowler forth and find the inner wave of inner strength so as not to  sit out a session as the learning Jarrod now offers in speed with strength work is key information for competition day.

With focus W.O.Ds I eat enough for 5 grown men before our training sessions to ensure that I have the physical strength to keep up and self-compete some. Our team session at EVO and OUR COMMERICAL GYM becomes an inspiration to onlookers as we  now very verbally  shifting from preparation mode to PRE COMP mode as we scream out our beliefs! In my take I will never be able to do commercial gyms again as at Evo no one looks at you while deadlifting, squatting, running the prowler or benching your own body mass like you must be on stimulants (legal and illegal) as a woman to push your body to this level.

Double unders (nothing to do with Ozzie nor downing beers) - has much to do with speed and skill.
Yes from day dot in our childhood years skipping was a past-time but a double under is something I have only seen pro boxers display with finesse and skill. We've taken to leaning this technique and hopefully it’s a hop and a skip on competition day.

With the possibility of an ocean swim on F.I.C.T competition day we take to the water this late in competition in preparation and we simply HOPE YOU DO NOT  HAVE  to swim the icy water of Camps Bay as it will take some 3 months to prep for a 1 km ocean swim and we are 3 weeks out to the F.I.C.T challenge.

For all the misplaced muscle groups there is  Roland Mensikovas, the specialist in soft tissue relief who comes highly recommended and highly appreciated.

Week 8 :

If you are not feeling like your chest cage is being ripped open with each prowler set or a touch of hulk madness coming on with each weight thruster,  your brain has simply  not notified your body that it is  in  pre comp mode!

Here is an example of a basic strength session and I do mean basic :

Deadlift Warm-up:
65kg – 5set of 2 for speed

Superset:
4 rounds of 4 reps each
Block lifts (40kg)
Deadlifts (30kg) standing on resistance band and bar hooked with chains
Deadlifts with centre bar on 30kg

Box jumps on 45cm – 5 sets of 5

Prowler Partner work 1:
Person 1 – push prowler to line 1 (4 lines)
Person 2 – 5 burpees at line
Repeat x3 till end of line
Swap over

Prowler Partner work 2:
Push prowler to line 1, sprint to opposite wall and back
Push prowler to line 2, sprint to opposite wall and back
Push prowler to line 3, turn and repeat

Tug of war :
Take some 200 kgs+,  inclusive of Jarrod, throw it all on Santa's sled,  attach a 15 kg rope and a go-pro and you have a beast of a team work out. As we pile on and off the rope like worker ants the aim is to sled pull this monster 3oo meters in a sprint with a turnabout and a power crawl to the finish line.

In 8 weeks Jarrod has taken us from newbies to strength machines and for this we are most thankful as without Jarrod's guidance we would have never even thought of saying out loud - 'WE SIMPLY CAN'!

Note from Jarrod : 'These girls have more work ethic and determination to better themselves than most men ever have.'  Now this said by a man that eats iron bars as a snack and set S.A records in powerlifting.
The look -remember this : having the 8 pack for show is very different to actually having the strength to compete in a 2 day competition with the fittest pro's in Cape Town! It's all inner strength and fuel food. A special thank you goes to Lesley Denning for planning my fuel fillers, it's a blessing.

We are now stirring with excitement as the calendar to competition day is in full count down. We have 2 weeks of beach drills, sprints, strength sessions and swimming sessions that would give the military a run for their fitness money but we are in it and are already winning -  as finding the starting line is achievement step 1.

Jarrod is truly the best along with EVO FITNESS so if you feel like change in your life step forward and Jarrod will take you on a journey of strength while toning and tuning your body.

I leave you with this thought.. The fittest woman in the world so crowned for the last 2 years running is a slight of build woman and does not rip with Hulk size muscles nor does she turn green on competition day. The matter of size seems to be the key topic everywhere I go, except for EVO FITNESS.  There seems to be a belief that mass equals strength. I say try me, I might be pint-sized but what I may lack in height and body mass I make up for in strength in self-belief.  Watch this YouTube video of our fittest girl in the world proving that size is not a factor unless you make it one in your grey matter..
http://www.youtube.com/watch?v=kgU4Hk2JIFo

- Rossan Benjamin 

The Genesis Program: {Part 3} The Conclusion

The final piece of the puzzle to building a strength program is here

Again I must reiterate that this program I have outlined is for intermediate lifters in terms of individuals that have been lifting weights but have stalled due to the beginner gains running dry and need direction in order to keep progressing. Ideally the main concern is technique and form which have to be as close as possible to satisfactory in order to reap the benefits of the program outlined below.

The Program Outline

The program basics:

• 12 weeks long
• Built on 3 days of resistance training and 2 days of cardiovascular training
• Broken down into 3 x 4 week cycles (blocks)
• Squat. bench and deadlift every training session

The premise of the program is to hit a squat, bench and deadlift variation in each resistance training session working from general to more specific lifts as the cycles get closer to the end of 12 weeks. This builds the body up from correcting weaknesses by building muscle in weak areas to increase leverage and strength in the main lifts later down the line.

Program Template:

The program lifting days are Monday, Wednesday and Friday with conditioning being left to the lifter to do twice a week on any other day that works best for them.

Genesis Movement Rotation
Monday: Squat. Bench. Deadlift
Wednesday: Bench. Deadlift. Squat
Friday: Deadlift. Squat. Bench

Main movement:
Week 1: 5 sets x 5 reps (70% - 80% of 1RM)
Week 2: 4 sets x 3 reps (75% - 85% of 1RM)
Week 3: 3 sets x 3 reps + 1 - 2 singles (80% - 90%+ of 1RM)

Secondary movement:
Week 1: 4 sets x 6 reps
Week 2: 4 sets x 8 reps
Week 3: 4 sets x 10 reps

Third movement:
Week 1: 3 sets x 10 reps
Week 2: 3 sets x 12 reps
Week 3: 3 sets x 15 reps

Assistance work:
2 - 3 exercises addressing weaknesses
2 - 4 sets x 10 - 25 reps

Periodization for 12 weeks:

Block 1: 4 weeks

Monday/Wednesday/Friday:
Squat: Box squat

Box squat is used for the first 4 weeks to teach you to sit back, open your knees, keep your back tight and learn to drive up with the whole body.












Bench: Floor press

The floor press teaches you to control the weight, keep your back tight and pause the weight at the bottom then explode up in a straight line. It's a strong exercise that builds the full range bench.












Deadlift: Romanian Deadlift

The Romanian deadlift is efficient in terms of teaching the hip hinge where the glutes are pressed backwards, lower back to upper back arched and the bar kept close to the thighs with lats flexed. The bar only comes past the knees then the posterior chain drives through the bar and arms pulling the bar back to the top of the hips.















Assistance work examples: Basics
Squat: Lunges, step ups, leg extensions, leg curls, leg press, goblet squats
Bench: Push ups, rope triceps extensions, cable face pulls, lateral raises, dumbbell chest press, single arm dumbbell rows, lat pulldowns, TRX rows
Deadlift: Glute bridge, Swiss ball leg curl, cable/band pull through's, back extensions, glute ham raise, body weight reverse hyper, band good mornings

 Block 2: 4 weeks

Monday/Wednesday/Friday
Squat: Front squat
The front squat will be used for the second block where the first taught you to sit back and use the proper squat muscles, the front squat will teach you to hit depth while keeping proper form. The front squat will be done Olympic style where the bar is placed across the front of the shoulders, two fingers underneath the bar and elbows driving up to keep the bar from rolling off the shoulders. Below parallel depth, chest up, mid-back arched and elbows up.
Bench: 2 - board
The reason for the two board is that it simulates the use of a full bench except the range of motion is restricted. This gives you the chance to use the bench rack in terms of setting up properly and getting use to keeping tight through pressing the bar. Shoulder blades pulled together, feet pressed into the ground, mid-back arched, even hand spacing and elbows tucked slightly. Pause on the 2-board then explode up.



Deadlift: Block pull
Restricts the range of motion but the aim is to teach good form and get the lockout strong. The setup for the block pull is the same as the Romanian deadlift in terms of hips back, upper-mid back arched, lats tight, even hand spacing and driving through the legs and posterior chain to move the bar up to lockout. The block pull can be used with a stack of weights for the bar to rest on or actual blocks if you have. Make sure the bar is below the knees when pulling.


Assistance work: Same as above but with more compound lift emphasis such as
Squat: Safety squat bar squats, Bulgarian split squats, goblet squats, box squats, barbell step ups, Olympic back squat
Bench: Band resisted push ups, close grip press, 3-board press, reverse band press, military press, push press, barbell rows, chin ups, pull ups, single arm-overhead press
Deadlift: Snatch grip deadlift with straps off blocks, dumbbell Romanian deadlifts, barbell shrugs, weighted back extensions, good mornings, suitcase deadlifts

Block 3: 4 weeks

Monday/Wednesday/Friday
Squat: Back squat
Hitting the pure forms of the powerlifts. Competition back squat where the bar is placed on the lower traps and back of the shoulders. Head packed back into the bar and neutral positioning looking forward. Hips move back slightly and down with knees pushing out exactly the same as the front squat. Once in the hole drive up with the shoulders first, hips pushing through with the help of the quads into an upright position.



Bench: Full range bench
Same as the 2-board bench except now the bar is brought all the way to the sternum with a slight pause and pressed back up to lockout. The setup is the same but one must learn to pull the bar into your body and press yourself away from the bar almost as if doing a barbell row. This teaches you to control the bar and dictate how it moves as apposed to waiting for it to hit your chest.




Deadlift: Conventional deadlift
Bar is on the floor and you setup like you would do a block pull except now you are a little lower to the ground. Feet shoulder width apart, even hand spacing, hips slightly higher than parallel, driving through your feet you push the bar as well as pull it with your upper back into a strong lockout. Do not hyper-extend the back at the top, your glutes are doing the work so once you squeeze and contract at the top with shoulder blades back and in line, you will be upright in good posture with the bar across the top of your thighs.



Assistance work: Same as Block 2


Conditioning
Conditioning elements were described part 2 of the Genesis Program which will be followed on any two days that fit the lifter best. It would be advisable to add in some static stretching, band work for weak areas and direct abdominal work before proceeding to do conditioning. The aim of these conditioning days are to recover from the resistance training workouts, keep the body limber and healthy and increase the body's work capacity to be able to do more work over time and utilize energy systems better. Keep it anaerobic and the actual cardio workout brief but get that heart rate up!

Wrap up

After these 12  weeks you should have an understanding of basic programming on how to create a training program. This model can be stretched out longer but after the 3rd Block one would be advised to hop onto a more long-term strength and conditioning program such as the Cube Method, 5/31, Sheiko or Smolov ect...

This program is designed to get you stronger, increase the amount of volume and work capacity your body can handle, fix mobility issues and more importantly make you train like an athlete. Even if weightlifting, powerlifting, crossfit, strongman or any other strength and conditioning sport is not for you, training like a lifter that does compete in these sports will make you have the body, abilities and skills of one of them and be able to kick ass at any time and at any moment as you will be educated, strong and good enough to be part of the iron game.

Thank you,

If you are interested in this program and want to run it, please do contact me on Facebook and let me know how it goes. Also if you want to come into the gym where I work we can also organize for you to come in and run it under my guidance.

Jarrod Firmani

EVOLVEFIT - Blog 2

Fittest in Cape Town Competition (Jan 2013) preparation - Blog 2 - week 4 - Sleek Geeks

My 2 year old nephew has a face he pulls that goes along with an action called 'charging'.. he looks like a little Anime cartoon character with hands stretched up to the sky while simulating the image of his body being hit by a lightning bolt and he hollers out 'Rizie charging!'

Standing with a 60+ kg weight I need to deadlift and doing a mental sum as my 50kg body frame equals a true test of self. As I stood there I recalled this Anime cartoon image and found myself simulating the lightning bolt effect to find the inner power.

Training went from hard to harder but we are not complaining as the progress in physical appearance is evident in our progress photos. My mental shift from 'can do' to will and must do' is well under way ,and this mind set is starting to weave into my mental DNA as we start lifting and shifting weights we understood are for the pro's! Our training program is no longer laid out on paper and Jarrod introduces the new program which will be the type of training we will focus on for the next 3 weeks.

I am now fully versed in taking instruction and Jarrod calls them with a 100% accuracy to ensure I don't cause new injuries to one Jurassic park scene spinal column. The next 6 weeks will be a true test of self-belief and inner strength. It is a true honour to be trained by Jarrod Firmani as this man holds S.A. records for weight lifting but has no ego when training - and truly has the right kind of passion to teach. *Much respect to Jarrod Firmani as only with true passion can one take on such a challenge.

Shan and I start to look at deep heat spray as perfume for the fit, as pull up for pull up, we are starting to live what we meant to stand for, nandiboya - true self-belief and respect..

Some 2 years ago I had both hands injured in an accident and it came with much pain and frustration as in a period of 8 months the wounds had to be opened 3 times. Some scar tissue in the palms of my hands makes it difficult to grip and hold on to anything heavy and this starts to show during our strength session on 15/12 . I approached Jarrod for suggested alternative lifting methods as dropping 60+kgs on my legs and feet is very like to eliminate me from the comp...

Again, as always, Jarrod hears me and starts the mental work as to how to approach this new challenge. He takes each challenge with a pinch of positivity and rolls it out in true 'SLEEK GEEK' believer style.

On receiving our weekly update on our progress from our trainer the following feedback (progress log week 3) was received which inspires one to try even harder.. "You and Shannon have a lot of potential, squatting 50kg for 5 easy reps is not something that every woman does training for 3 weeks and even during years of training it's not an easy task. You both have the one thing that makes or breaks a champion and that is: Mind-set."

As a woman, something happens inside you when you take to a sledge hammer and are offered free reign as to expressing your anger.. Shan and I at first could not find that angry place inside to hammer out ANGER, but by round 3 Jarrod needed to actually call us back to reality as we got stuck into it.. just like the prowler I have a feeling this murderous beast will eventually be a friend instead of a foe.

Post our session 15/12, Shan and I both find ourselves way out of our comfort zones, but after good words of positivity we wrap up the week's training with Jarrod with much appreciation and excitement.

The pressure and excitement now has me thinking F.I.T.C - 24/7 - and the addiction has caused fantastic positive energy to rise in and around and the combo of festive feel good vibes, leaving us soaring high.

Our challenge this coming week as a team is to keep the holiday party energy at bay and to focus on EVO FITNESS session with strength, technique and endurance challenges.

My personal challenge this week is to eat more to bulk more, but without any artificial stimulants as my body rejects all that is not natural.

Wishing everyone a super styling holiday break..

Yours in fitness

Robbie Ross (i-mofo-did-it:)

EVOLVEFIT - Rossaan Benjamin

The following post is by one of my clients that I am training for the Fittest in Cape Town 2013 as part of the SleekGeek team.

5 years ago diagnosed with scoliosis, I would not have even considered cross fit, with extensive curving in my top left and bottom left of my spine  and in excruciating pain I had learned to accept what is.. Fitness challenges was  never a possibility,.

Now staring at my latest xray, which looks a bit like a shot  from a scene form Jurassic park, I am 10 weeks out from partaking in my first fitness competition, FITC 2013.

For me crossfit training is something I had never been exposed to and in my head something only those who are into extreme fitness and addicted to pain partake in. Now, 19/11/2012, walking into EVO FITNESS gym my eyes comb over pieces of equipment I’ve never laid eyes on before which include what looked like Santa’s sled in metal. This sled however is not filled with presents but rather with weights and you become the ‘enslaved’ reindeer. Intrigued but fearful I walk about this new setting with the only thought in my head: this is for those who take fitness uber seriously and I am not fit enough for this kind of fitness seriousness. Being a regular at Virgin work out time was spent on well-known routines and favourite exercises, now out of depth and unfamiliar I am introduced to our personal trainer for the next 10 weeks.  Meet Jarrod Firmani who appears in front of me, the image of fitness and strength.

Week 1 : Day 1

The first thing Jarrod instils in us is the essential need to warm up.  In the past a warm up would consist of a quick run, where here at Evo Fitness we focus on stretching and again stretching as a warm up. The first 10 minutes of each session will consist of essential warm up routines.

The first of my own personal learning came in the form of taking instructions and trusting in Jarrod to guide us from one new piece of equipment to the next.  

The second and the most unforgiving - a piece of machinery called the prowler (Santa’s sled), here I lack length strength and height as this is for those with immense leg strength. Being running fit is not any help at all but rather leg strength is the answer.

On speaking to one of our co sleek geek’s as to this training monster, I am told oh I use to struggle with that as well and pushing your car about is the best to simulate this training. I stood there hoping Jonathan is joking and simply ragging me, but with a more serious look now on this face he adds ‘ensure you do so on a flat surface and beware of the car rolling back’. I stood there shaking my head in disbelief and imagined Noddies car as opposed to my own to practice on!

The remainder of the sessions for the week became the best physical expression in learning as Jarrod with the world of patience and passion guided us from one piece of equipment to the next as per our program designed by Jarrod.

Training Program
Week 1
Day 1	Sets	Reps
A1) Goblet box squat	4	10
A2) Dumbbell overhead press	4	10
B1) Dumbbell row	4	10
B2) Single leg squat	4	10
C1) Band face pull	3	15
C2) Band pull apart	3	15
D) Bridge	3	30sec
E) Burpee/slam/throw	2

Our sessions with Jarrod happen on a Monday, Wednesday and Friday with an hour of personal attention ensuring no injuries as technique is key for this range of new work. The week concluded and I felt the shift in my mind set and body strength after  just 3 sessions with Jarrod.

Day 2	Sets	Reps
A1) Band chin up	4	10
A2) Swiss ball leg curl	4	10
B1) Band push up	4	10
B2) Goblet squat	4	10
C1) Band good morning	3	20
C2) Band pull through	3	20
D1) Trx ab pull in	3	10
D2) Hanging leg raises	3	10
E) Prowler push/Partner slams	2
Day 3	Sets	Reps
A1) Trx Row	3	15
A2) Glute bridge	3	15
B1) Lat pulldown	3	15
B2) Dumbbell press	3	15
C) Medicine ball ab complex	2	40
D1) Medicine ball chest pass	3	5
D2) Sprint suicide	3	60m
E) Sprint/walk back	2

  

Week 2 started with such a burst of energy and now fully addicted to cross fit and hypnotically fixed on FITC 2012 training is off to a good start.

With a new variety of exercise explained by Jarrod I felt a sudden panic in my chest as my left hip had been crushed in an accident some years before and I will do anything to avoid engaging this hip in working out.

Jarrod, immediately noticed the panic on my face and well aware of my need to avoid employing this hip physically with professional passion and dedication he started walking my mind and broken hip into a safer place. As with the knowledge that a stronger hip and lower back less injuries are likely I start with the new exercise.         

By the 3rd of the week’s sessions Jarrod rolls a 30 kg weight onto me as I lay flat on my back on the floor, I simply had to move my hips only to lift the weight of the ground. I started with fear but in the 3 rep I acknowledge my hips are less traumatized and with hip strength I completed my exercise.

I now walk  around bragging to anyone willing to listen of our newly found pleasure (and pain) with the best trainer in Cape Town, Jarrod. A word of thank you to Jarrod for having the best approach in getting one to push harder and faster.    

Week 2
Day 1	Sets	Reps
A1) Goblet box squat	4	10
A2) Dumbbell overhead press	4	10
B1) Dumbbell row	4	10
B2) Single leg squat	4	10
C1) Band face pull	3	20
C2) Band pull apart	3	20
D) Bridge	3	30sec
E) Burpee/slam/throw	2
Day 2	Sets	Reps
A1) Band chin up	4	10
A2) Swiss ball leg curl	4	10
B1) Band push up	4	10
B2) Goblet squat	4	10
C1) Band good morning	3	20
C2) Band pull through	3	20
D1) Trx ab pull in	3	12
D2) Hanging leg raises	3	12
E)Prowler/Partner slams	2
Day 3	Sets	Reps
A1) Trx Row	3	12
A2) Glute bridge	3	12
B1) Lat pulldown	3	12
B2) Dumbbell press	3	12
C)Medicine ball ab complex	2	40
D1) Medicine ball chest pass	3	5
D2) Sprint suicide	3	60m
E) Sprint/walk back	2

Week 3

My fear of the prowler starts to dissipate and I start actually enjoying the challenge of hurling my 52 kg body at this monster in full commitment to be its master and not fearful prey.

Week 3
Day 1	Sets	Reps
A1) Goblet box squat	4	10
A2)Dumbbell press	4	10
B1) Dumbbell row	4	10
B2) Single leg squat	4	10
C1) Band face pull	3	25
C2) Band pull apart	3	25
D) Bridge	3	45sec
E) Burpee/slam/throw	2
Day 2	Sets	Reps
A1) Band chin up	4	10
A2) Swiss ball leg curl	4	10
B1) Band push up	4	10
B2) Goblet squat	4	10
C1) Band good morning	3	20
C2) Band pull through	3	20
D1) Trx ab pull in	3	15
D2) Hanging leg raises	3	15
E) Prowler push/Partner slams
Day 3	Sets	Reps
A1) Trx Row	3	10
A2) Glute bridge	3	10
B1) Lat pulldown	3	10
B2) Dumbbell press	3	10
C)Medicine ball complex	2	40
D) Sprint suicide	3	60m
E) Sprint/walk back	2

Jarrod has offered us the best training commitment and knowledge share and there seems to be no end to his commitment in getting us ready for what will be the our biggest challenge to date. Our training for the week has changed some and the weights for strength work outs are on the increase and Shan and my joking around during training is at a minimal as the strength and focus required to complete a  fitness session is on the increase.

We are told that the next 7 weeks will be a true test of our commitment and strength and, as we acknowledge the challenge ahead I try to start doubling up on my meals, needing much strength to and commitment to work this plan.

Today Monday 10 December some 2 hours pre our next session with Jarrod I wonder about this new training plan for week 4, anxious but excited with this change from hard to harder..      

My thoughts today after watching the Seeding videos for this year’s FITC, for 2014 I will start preparing for the competition for at least 6 months before, we can only but learn.   

- Rossaan Benjamin

Rossan is part of the SleekGeek community and part of their team to enter the Fittest in Cape Town 2013