Friday, December 21, 2007

New Exercise Videos

Just added some new exercise videos to the Elite Exercise Index

Explosive GHR's

The Diesel Crew

Thursday, December 20, 2007

New Exercise Videos

Just added some new exercise videos to the Elite Exercise Index

Dip Shrugs

Ultimate Two Minute Shoulder Warm-up Complex

Straight Leg Sit-ups

Jouka Ahola Hangs

Band Resisted Press

The Diesel Crew

Friday, November 30, 2007

New Elite Articles

Dynamic Sledge Warm Up

Core Statics—Quick Exercise

Knife Game

Corporate Strength—Knowledge Management

Static Postural Assessments

Here is a collection of 5 articles that I just got published at

They just published them in their latest newsletter - check them out!.

The Diesel Crew

Wednesday, November 28, 2007

New Exercise Videos

Just added some new exercise videos to the Elite Exercise Index

Banded Rack Pulls

Swiss Ball Push-ups

45 Degree Shrugs

Plate Pinch Progression

The Diesel Crew

Friday, November 23, 2007

New Exercise Videos

Just added some new exercise videos to the Elite Exercise Index

GRex Holds

Around the Worlds

Sandbag Circuit for Grapplers

Sledgehammer Walking

The Diesel Crew

Wednesday, November 21, 2007

New Exercise Videos

Just added some new exercise videos to the Elite Exercise Index

Muscle Snatch

Blockweight Tossing

Pinch Grip Strength Fundamentals

Good Morning

The Diesel Crew

Sunday, November 18, 2007

New Spray Video/Q&A/Article

Check out The Spray Series new Q&A - Click Here

Check out The Spray Series new article - Click Here

Watch The Spray Series new video:

Coach 48 Highlights IV

Dynamic Hurdle Warm-up
Banded Single Leg RDLs
High Rack Power Cleans
Stone Lifting Without Stones
Swiss Bar Floor Press w/Chains
Isometric / Dynamic Push-ups
Standing Hammer Rows
Banded Tates
Fingal Fingers
Tire Flipped
Sled Dragging

For more elite strength and conditioning articles and information go to:

The Diesel Crew

Friday, November 16, 2007

The Spray Series - New Article

ME Bench Workout
Chaos Bench Warmup with Kettlebells and Bands
Heavy DB Benching
Banded Pull-ups
Some classic Diesel sled dragging combinations, with some new ones from EJ!

The Diesel Crew

Tuesday, November 13, 2007

The Big Seminar

Here is some more footage from the TPS Big Seminar.

The Diesel Crew

Sunday, November 11, 2007

American Ninja Warrior!

Here are the videos of the Americans competing to win a spot on the next season of Ninja Warrior!

The Diesel Crew
Finger Strength

Check this out - Wolfgang Güllich

The Diesel Crew

Saturday, November 10, 2007

New Exercise Videos

Just added some new exercise videos to the Elite Exercise Index

Strap Holds

Homemade Tornado Ball


The Diesel Crew

Thursday, November 08, 2007

The Diesel Crew’s Newest Site!

Announcing the Spray Series!

“It is an online community for coaches and athletes of all ages and levels to come and find information and advice on all aspects of Speed, Strength, and Conditioning. With some of the top strength coaches from across the country contributing valuable training insight it is our desire that the Spray Series become one of the leading resources for the sharing of knowledge and ideas for the benefit of your athletes and training programs so that they may be taken to new levels.”

- Jason Spray MS, CSCS, SCCC, USAW

Check out Team Spray’s New Site! Click Here

Q&A Click Here

Ask Team Spray a question about strength and conditioning for football, basketball or any other sport - and get your question answered on the site!


Subscribe to Team Spray’s Youtube Channel that is loaded with some of the most intense strength training footage you’ve ever seen! – Click Here

Team Spray

Jason Spray

Jason serves as the director of Strength and Conditioning at Middle Tennessee State University for the Men’s basketball program.

EJ Leverette

E.J. is the Assistant Strength and Conditioning Coach for the Middle Tennessee State Blue Raiders Men’s Basketball and Football teams.

Drew Shea

Drew is a Certified Athletic Trainer responsible for Middle Tennessee State University’s Men’s basketball team.

The Diesel Crew

Sunday, November 04, 2007

New Exercise Videos

Just added some new exercise videos to the Elite Exercise Index

Towel RDLs

Towel T-Bar Rows

Hub Lifting - Adding Additional Weight

The Diesel Crew

Friday, November 02, 2007

New Exercise Videos

Just added some new exercise videos to the Elite Exercise Index

Tates / JM Presses

How to Set a Gripper

Hub Lifting


The Diesel Crew

Monday, October 29, 2007

New Exercise Videos

Just added some new exercise videos to the Elite Exercise Index

Face Pulls

DB Snatch / DB Press Combo

The Diesel Crew

Thursday, October 25, 2007

Shin Splints Rehab Protocol

Progression to more intense, high impact training sessions should be deliberate and periodized with attention spent to strengthening dorsi-flexion. The formation of shin splints or condition called Medial Tibial Stress Syndrome (MTSS) – general shin soreness, trauma or overload to musculature and connective structures - typically occur when progression and volume is too rapid.

Here are some tools and strategies to help alleviate and overcome shin splints.

Barefoot Warm-ups / Light Worksets
Take off your shoes for your dynamic warm-up and keep them off during your first few light worksets

Gastroc / Soleus / Achilles

Dorsi-flexion / Inversion / Eversion

Tibialis Anterior / Peroneus Tertius / Extensor Digitorum Longus

Soft Tissue Work
Tennis Balls / Foam Roller

Plantar Fascia / Peroneals / Gastroc / Soleus

Ice Massage
Homemade Cryocup

Some other considerations:

- Warm-up should be thorough ensuring CNS excitement and core temperature increase

- Don’t forget to improve soft-tissue quality all along entire kinetic chain

- Work on improving hip mobility, in addition to, ankle mobility

- Engage in ground based, multi-directional, compound and unilateral, bodyweight and resisted movements

- Cold water submersion followed by soft-tissue modalities can be substituted for cryocup

- Band tensions can be increased as strength and proficiency of movement improves

- All movements should engage a full range of motion to ensure optimal muscle fiber recruitment and strength in greater articulations – i.e. strength mobility

Innocence of Youth

They haven't been corrupted.

All they know is that they want to continue to do what they love, irregardless of the obstacles.

CNN Story

The Diesel Crew

Wednesday, October 24, 2007

The Sh*t Hits the...

Here is a post from Mr. Ross Enamait. I wanted to highlight a few statements Ross made. Without a doubt, the internet is one of the best and worst inventions, at the same time.

It seems someone was calling out Ross on his abilities, when he was just trying to comment and discuss a topic in an educated manner.

A few highlights:

"Life is too short already, so why waste it hating on others. Spend the time working to improve yourself, and we’ll all be better off."

"I respect anyone who busts his or her ass in the gym. I have no respect however for those who have nothing better to do than criticize or doubt those who really do put in the work. What is wrong with these people? Why not spend the time improving yourself, rather than trying to hate on others?"

Why not just be happy that each day you can train, be with your family and be thankful of blogs, sites and forums that provide you with the education to help you achieve your goals.

The Diesel Crew
I Gots to Get My Grunt On..

The Diesel Crew

Tuesday, October 23, 2007

New Exercise Videos

Just added some new exercise videos to the Elite Exercise Index

DB Band Lockouts - improving your bench technique

Band Resisted DB Bench - how to setup the band

The Diesel Crew
Youth Strength Training its finest

(watch the trailer)

The Diesel Crew

Saturday, October 20, 2007

New Exercise Videos

Just added some new exercise videos to the Elite Exercise Index

Modified Bradford Press

Sumo RDL's

The Diesel Crew
New Exercise Videos

Just added some new exercise videos to the Elite Exercise Index

Quick Abs

RDL to High Pull

Sunday, October 14, 2007

Some New Videos

Heavy Serratus Work

Quick Upper Body Warm-up

Shoulder Rehab Protocol

The Diesel Crew

Monday, October 08, 2007

Wanna Play?

Ah...the memories. Getting a bunch of drunk dudes into the backyard to play whiffle ball. You better hope this guy is on your team...

The Diesel Crew

Tuesday, October 02, 2007

Very Cool New Show!

The Diesel Crew

Saturday, September 29, 2007

Some Push / Pull Workout Videos

Here are two new videos for you. Special thanks to Malcolm for the great feedback! Also, if you want to see Eli and my push/pull workout from this week.

Here is the overview:

1A) Close Grip Bench
Felt weak on these...
1B) Tbar Rows
Worked up to four plates and a quarter
2A) Incline Bench
Felt weak on these...
2B) Pull-ups
Eli hit six reps at a bodyweight of 280
3A) One Arm Rows
Worked up to 6 reps with 165 on the loadable handle
3B) Face Pulls
Hit two versions
4A) Shrugs
Felt weak on these...
4B) DB Curls
Worked up to 75's for 3, felt weak on these...
Speed Bag
Foam roller/tennis ball
Quad Stretch

Monday, September 24, 2007

A Couple Recent Training Videos

The Diesel Crew

Saturday, September 22, 2007

This is Seriously Diesel

If you are a fan of the Diesel Crew, then you know we love training. We don't have the fanciest equipment or the nicest bars. We train on a limited budget and this video is right up our alley.

If you can afford jumpstretch bands, use an inner tube from a bicycle tire!

The Diesel Crew
Strong Grandmother!

The Diesel Crew
The Benefits of Cycling

The Diesel Crew

Friday, September 21, 2007

Top 20 Antioxidant Powerhouses Story

The Diesel Crew

Thursday, September 20, 2007

Feeling Depressed?

Get in the gym!

Yahoo story

The Diesel Crew

Wednesday, September 19, 2007

I Gots to Get My Drink On...

CNN Story

The Diesel Crew

Tuesday, September 18, 2007

Disturbing Trend


The Diesel Crew

Thursday, September 13, 2007

Keep Going!

The Diesel Crew

Wednesday, September 12, 2007

Exercise More, Get Smarter

I knew it! I am one smart son bitch.

The Diesel Crew
Talk About Grip Strength!

Even though I cringed after reading this, I did think his crush technique was pretty impressive.

Note to self: Don't wear Texas Longhorns shirt in Oklahoma,2933,296466,00.html

The Diesel Crew

Thursday, September 06, 2007

Disturbing Information

The Diesel Crew

Monday, September 03, 2007

Get Busy Living

Don't have time to work out? Feeling tired? Never get a break?

That's a shame...I feel bad for you...

How about this? Why don't you quit thinking of the negative and start thinking today is going to be a new day with a new outlook.

Dustin Carter is an amazing athlete and a great inspiration. I thank him to giving me some new perspective.

Friday, August 31, 2007

Pull-up Variations - Part I

Wednesday, August 29, 2007

What Men Should Eat Everyday

Typically, men think about their health at one time -- during a crisis. But the problem with that wait-and-treat approach is that men are constantly responding to health emergencies rather than preventing them.

Paul Parker chooses his lunch at Sweetie Pie's in St. Louis, Missouri.

So what's the prescription for better men's health? Dr. Mehmet Oz and Dr. Michael Roizen say there are 11 things a man should eat every day --or nearly every day --to keep things running smoothly.

1. Fruits and vegetables provide essential vitamins and minerals that will keep your body healthy. Foods rich in magnesium like beets, raisins, dates and soybeans are especially important because they'll keep your bowels moving regularly. Dr. Roizen says a man should eat about five handfuls of fruits and vegetables a day.

2. A man should shoot to get about 25 grams of fiber in his diet every day. You can reach this goal through foods like artichokes, lima beans, soybeans, grapefruit, certain berries and whole grains.

Dr. Oz says that eating whole grains isn't just the latest craze -- they offer multiple benefits to health, including achieving proper poop. But first you need to read the label. When you're buying bread, make sure it says "100 percent whole grain" or "100 percent whole wheat." If the label says something else --like "7-grain" or "multigrain" -- it may not be whole grain.

One of Oprah's favorite whole grain choices is steel cut oatmeal for its crunchy texture. To reach your goal for fiber, the USDA recommends eating at least three servings of whole grains a day.

3. Dr. Oz says you can significantly reduce your chances of getting cancer by eating foods rich in folate -- you should get about 800 milligrams a day. If you don't take it as a supplement, you can find folate in orange juice, spinach and other leafy green vegetables.

"Folate decreases arterial aging, decreases blood pressure and decreases cancer rate," Dr. Roizen says. On labels, look for the words "folate" or "folic," he says.

4. As well as being good for the heart, tomatoes decrease risk of arterial aging, heart disease, stroke, memory loss, impotence and wrinkling of the skin, Dr. Roizen says. And tomato-based products contain lycopene, which has been shown to fight cancer.

But to really reap the benefits, you can't just put a few slices of an heirloom tomato in your salad. The best way to get the positive effects is by eating 10 tablespoons of tomato sauce a week. "It takes 165 raw tomatoes to equal 10 tablespoons of tomato sauce," Dr. Roizen says. "So it's much easier to have tomato sauce."

Dr. Roizen adds that it doesn't matter what kind of tomato sauce you have, "as long as it's cooked, and you eat it with a little olive oil and a little healthy fat because it's much better absorbed with it."

5. Dr. Roizen says walnuts and almonds are excellent for health. And not only are walnuts and hazelnuts excellent sources of heart-healthy omega-3s, but if you eat nuts before sugars (in dishes like pasta or corn on the cob), the fat in the nuts will slow your stomach and help your body most effectively process that sugar. One thing to remember is to keep nuts refrigerated so they don't oxidize.

6. If there's a true magic pill, Dr. Oz says it could be baby aspirin. "It's cheap and easy to take aspirin," he says. "Aspirin has many, many helping elements. It helps your skin, it helps about anything you can imagine. It has some potential risks if people have sensitive stomachs. But for cancer, you've got to be on it."

A man over 35 should take two baby aspirin --or 162.5 milligrams --every day. It can reduce his rise of arterial aging by 36 percent.

7. In recent years, there has been a lot of conflicting information about eating fish. On the one hand, fish is consistently regarded as a terrific source of low-fat protein. On the other hand, there are persistent concerns about mercury and other environmental impurities.

Dr. Roizen says you just have to remember a few great fish -- tilapia, salmon, flounder, cod and mahi-mahi --especially if they are wild caught. And not only is salmon a great source of protein, it has the added health bonus of being full of omega-3s, which are important for a healthy heart. According to Dr. Roizen, you should eat a serving of these fish three times a week.

8. Dr. Roizen says that it is important to drink eight glasses -- or about 64 ounces -- of fluid every day. "It helps move the poop and gives you better hydration. It actually cuts down on wrinkles, too, because you hydrate your skin when you take it internally."

9. "Red wine has a chemical in it called rezveritrol, which is a very strong antioxidant that's also been shown to be heart-healthy," Dr. Oz says.

Why red and not white? "Red wine has the material from the skins of the grapes [which provides the rezveritrol]. The white wine has that skin stripped away. So if you're going to drink wine and you're going to take the hit on calories, drink red wine."

10. Men will stand up and cheer for this next Dr. Oz tidbit --coffee is actually good for you in reasonable amounts.

Coffee actually has been shown to reduce liver cancer and to be effective with -- or with symptoms of -- Alzheimer's and Parkinson's diseases, Dr. Oz says. "So there are a bunch of different places where coffee can play a role. The reason it got a bad name is because it does have side effects, for example, migraine headaches and heart palpitations. But if you're not having them, coffee is reasonable."

Did we mention, it's good for those bowel movements, too? Dr. Oz suggests 24 ounces of coffee a day is a rational amount for one person.

11. The calcium in milk is obviously good for bones -- any man with a mother has heard that one. But the other important ingredient is vitamin D, which is a cancer-fighting agent. While your body can actually get this vital nutrient from the sun, if you live north of Los Angeles or Atlanta, you won't get enough vitamin D in winter and you'll need to supplement it. A glass of milk or fortified orange juice a day should do the trick.

Original Source:

The Diesel Crew

Monday, August 27, 2007

Obesity Rates Climbing

Thursday, August 23, 2007

The Effects on Aging on the Body

Here is a cool flow pictorial.

CNN Story

Tuesday, August 21, 2007

Arm Wrestling Machine Recalled in Japan After Arms Broken,2933,293909,00.html

The Diesel Crew
Buddy Morris

With great respect I post these recent interviews with the University of Pittsburgh's Strength and Conditioning coach - Buddy Morris.

Buddy asks, "Do you conquer or do you just survive the workout?"

Monday, August 20, 2007

Get Busy Living

For those of you who have never heard of Miles Levin, I wanted to put up this link. Now, I'm a pretty sentimental guy. I can tell you without hesitation that Miles Levin is a huge inspiration because his situation forced him to live every minute....every moment.

When you step outside today, take a huge breath of air and exhale. It is great to be alive!

Take care of your family and be a good friend.

Miles Levin's story:

The Diesel Crew

Wednesday, August 08, 2007

I Guess I'm Not Normal

Americans now view "fat" as normal. Great!

I really don't know what to say...

The Diesel Crew

Tuesday, August 07, 2007

Baby Einsteins

No doubt about it.

Just about every family today have both parents working full time jobs trying to make ends meet. Trust me I know. So it makes the time that you spend with your kids even more important.

Interactions drive learning during the critical first years of a child's life.,8599,1650352,00.html?cnn=yes

The Diesel Crew

Friday, July 27, 2007

Omega 3's

Wednesday, July 04, 2007

Side Lateral Analysis

dumbbells vs. kettlebells

Check it out in the Elite Q&A

The Diesel Crew
Our Kids Are Our Future

Monday, July 02, 2007

A Very Sad Report

The Diesel Crew

Saturday, June 30, 2007

Avoid These Mistakes

Came across a quick article on how to avoid a first-time marathoners mistakes.

Got back into some serious strongman training today. We hit the log and some tire work. Then we were spent and went and shot hoops. Jedd won 21 today, but Eli was lazy as hell.

I also just bought a set of gymnastic rings after seeing my boy Rankin and Zach (The Strength Team from Drexel University) do a presentation last weekend. You'll be seeing some videos soon.

The Diesel Crew

Sunday, June 24, 2007

Missing the Boat, Sort of...

Now, don't get me wrong. Getting kids in the gym is awesome! It gets them excited about fitness and hopefully develop a life long love of working out, staying strong and being healthy.


Is that really attacking the root-cause of the situation? No.

It all starts at home. The parents need to be a role model and take responsibility for getting the kids off the Xbox, eating junk and getting them outside.

A recent study showed, on average, kids spend 23 hours watching tv or playing video games in one week - some studies show as high as 5 hours a day!

Never a quick fix, look for the long term solution. Look toward a lifestyle change.

Article accompanying the image above:

The Diesel Crew

Wednesday, May 23, 2007

Anatomy of a One Punch Knockout

Thursday, May 10, 2007

Are You Serious?

Pulled from Beyond Strong - this is unbelievable!

Tuesday, May 01, 2007

New Karlsen DVD Trailer

Check it out:

The Diesel Crew

Friday, April 20, 2007

Very Cool Site!

Comparing the champions of the past and present!


The Diesel Crew

Thursday, April 19, 2007


Never before seen footage - at least by me - of Paul Anderson!




Monday, April 09, 2007

Big Bench!

Here's my boy Rob Orlando hitting a massive 405 bench at a bodyweight of 225lbs.

He is a great guy and strong as a bull. Look for him in strongman contests along the east cost!

Sunday, April 08, 2007

Kaz Video I've Never Seen

Friday, April 06, 2007

Buy This Now!

This great project I have been a small part of - - has been released!

Alwyn Cosgrove, a good friend of mine, just went public with his LiftStrong project where 100% of ALL proceeds go directly to charity. 55 authors, over 800 pages of content, for only $24.99!!!!!! Are you kidding me?

Don't miss out of being part of this incredible opportunity to help those who are fighting everyday.

Please pick up your copy today. You can not find a better cause to spend your money on and get such a big return!

More information can be found here:

Get it now!

The Diesel Crew

Balance of musculature, skill, mobility....

At age 3, this pitcher started throwing with both arms.

Check it out.
How Fat is Your Country?

Click to expand image....where does your country fall?

Wednesday, April 04, 2007

Top 10 Worst Sports Injuries

Warning: Mess you up!
Funny Sport Pics

Check them out:

Monday, April 02, 2007

You're Going to Stumble

You're going to stumble, you're going have obstacles, but the trick is to keep going. Keep moving forward.

A very good friend of mine called me the other day - and he is having some very serious issues in his life. Depression and substance abuse.

Now, I have been friends with this guy for many many years. He was always there for me, even though we haven't "hung out" much since college - I still consider him one of my closest friends. You know one of those guys you don't see for a while, but when you meet up - it is like you haven't missed step.

What did I say to him you might ask?

I said "This is bullsh*t!"

"Quit being depressed, stop feeling sorry for yourself! There are little boys and girls in the world who have cancer, missing limbs, not enough food to eat, not enough water to drink!"

I told him he was strong - mentally and physically. I told him to get to a gym. To start over - get moving, start a new beginning.

I might have sound harsh, but I was p*ssed off. How could my friend fall so far - when he was the one I looked up to? Well, I still look up to him - but it is my turn to give him some help.

When you think you have it bad, or have stumbled too far. Get back up and get moving. Build upon small successes and get support from your friends and family.

Go watch some Diesel Crew videos to get you motivated!

The Diesel Crew

Friday, March 16, 2007

Size Doesn't Always Matter!

Tuesday, March 13, 2007

Intensity, Pride and Heart!

Gametime baby.

Wednesday, February 28, 2007

Serge Redding - Simply Amazing!

Tuesday, February 20, 2007

Dave Osman

One of the most insane displays of grip strength ever filmed.

Saturday, February 10, 2007

Prison Powerlifting

Monday, January 29, 2007

Got Hops?

Friday, January 19, 2007

Folic Acid

Check out this interesting story:

Thursday, January 18, 2007

Top 10 Fight Scenes - Ever!

Check it out:

Wednesday, January 03, 2007


I was riding into work this morning, listening to Stern on Sirius and I actually started to tear up.

Yeah, I said it!

Howard was talking about this father of two (his daughters were with him!), who courageously dove onto a complete stranger who, after having a seizure, stumbled down onto the tracks in the subway tunnel. The hero covered the man up so he wouldn’t get run over by the train! The train cleared both men by inches and both were saved.

When the train had gotten to a stop, he yelled up to, “Tell my daughters I am OK!”

This man, on his way to work, displayed a level of bravery few possess, unselfishly to save someone he didn’t know. Makes me proud to be a man. Makes me proud to be a father.

Click here for the full story

The Diesel Crew