Spint
Squat Chain
A warrior
is defined as anyone that is prepared to work hard and develop oneself in an effort to battle against his or her particular challenges in life. The TFW system was designed to develop the muscular strength and mental fortitude to take on those challenges. Today, many top athletes in a number of professional sports are using the TFW system to bring their fitness to another level. What separates the TFW system from other training programs is its holistic approach to training. TFW encompasses detailed warmups, speed training, strength training, endurance training, flexibility work and nutrition all of which are based on a comprehensive evaluation process. These training modalities are all applied based on the 12 guiding principles that are the philosophical foundation of the TFW system. As a result of this principle-centered approach, the TFW system offers endless variety while still focused on producing constant gains. If you want to build strength, improve conditioning, lose fat and or gain muscle, Training for Warriors will deliver results, guaranteed.
Setup for squat: Feet shoulder width apart, feet slightly angled out, full extension of the hips. Weight on heels, butt travels back and down. Maintain lumbar curve, chest up, and weight on heels. Go below parallel, knees track over feet, not in front of feet. Weight on heels, while moving back up, push knees out to ensure you don’t fall inwards with your knees on the way up from squat.
Prowler Push
Prowler Push: Hands on bars, straight back, drive into the ground push with your feet, keeping good posture, without over extension of the back.
56
july/august 2013
W W W. S W E AT R X M A G . C O M
20.FeatureGruntWork_SRX_JulyAug13.indd 56
7/8/13 9:33 PM