Rebel Sport & Fitness

Come join us for our annual FREE Memorial Day Workout to honor fallen soldiers and recognize the fighting spirit and courage they possess.

A small gesture of recognition and an opportunity to share in a great workout.

Monday 8am
Rebel Sport and Fitness 842 N California

Since we get points for unpopular opinions… Let’s redefine what functional training is. In my opinion true functional training are movements that produce an effect that can be measured beyond the movement itself. The height of the jump in the jumping step up, the height of the ball in wall ball, the height of the jump in weighted jump squat. While ballistic movements and throws are the low hanging fruit in exercise selection cleans,snatches, thrusters, are also full expressions of the kinetic chain. What the industry calls functional training is generally shades of gray of physical therapy. Having people move limbs into precise novel positions that expose weaknesses at little to no velocity is akin to being injured. While they may be the starting point to bring mental awareness to a weakness it does very little to crossover into the velocities of real life. When they trip and fall at the speed of gravity all those little balance exercises have caused no structural soft tissue changes to absorb the force appropriately. Moreover they haven’t built truly useable movement patterns and all the nuances therein to handle the dynamics of a fall. Accidents don’t happen in perfect scenarios. Can we stop loss of elevation, possible rotational mechanics, and acceleration to the floor? Burpees are a dumb exercise until you fall for the first time and break your wrist! Go train!!

Today’s Cardio Day workout: 140 Wall Balls/100 Jumping (no bounce) Medball Slams/100 chest to floor burpees /200 Calories Cardio Machines Any which Way (Row machine/Ski Erg/ Air Bike/Spin Bike/treadmill/stepper)…. Conditioning for warriors... Summer body ready for the fitness crew. Real workouts for real results! If you want unusual…. do the unusual!! Our workouts can be tailored to any level. We bring normal people up to the point where they can handle these workouts. We turn civilians into superheroes! Come join us…

My new favorite Xmas gift from my HS athletes!

When all the other kids take the day off but you come in to take advantage of a 1 on 1 session. Everyday is a decision, everyday there is a choice. Resist, Embrace, Believe, Endure, Live. The personification of all that we strive for at Rebel in a 10yo body. DM me if you’re interested in signing up your child.

One of the best things I learned in training was how to develop an exercise menu. It’s critical in helping you develop, refine and organize your training. It’s an ever-evolving tool that sets you on the correct plan to achieving you or your client goals.

Here’s some pics of an old menu we developed for wrestling/grappling/mma athletes.

Also some things to consider to help you design one for yourself
Exercise Menu Fundamentals:
1. What exercises are critical to performance?
2. What exercises help develop the prior exercises?
3. Is there technical proficiency?..
4. What exercises develop technical proficiency?
5. Does my menu satisfy the target population’s range. Big to Small/ Young to Old?
6. Does the menu have appetizers (pre hab) and dessert (rehab)
7. The menu is dictated by client demands and resources available. Add resources based on demands or to expand menu offerings.

It’s official!… Hyrox training has begun. This training camp will be epic. The race will feel like a walk in the park. An uphill both ways with a gorilla on your back type of walk in the park. We will be ready! Come join us if you to are competing or just want to get in beast mode shape. It will be unapologetically all Rebel! Race tip #1… spy the sled lanes prior to getting there. There have been issues with lanes that are almost impossible to move the sled on… hence why you see me using my head in the pic. It was merciless. You’ve been warned lol