Tag Archives: Sophia Zayfman

Endurance Strength Training on ABC Action News

By Pete Williams

Strength and endurance need not be mutually exclusive. If you’re someone who has gotten into obstacle racing, you understand the importance of being able to demonstrate strength over both time and distance.

In this recent segment for ABC Action News here in the Tampa Bay area, I teamed with trainers Sophia Zayfman and Nichole Franklin Falzon to show several moves that build strength endurance. We shot this at TNL Tampa, where I train regularly for obstacle races such as Tough Mudder, Spartan Race, and Savage Race.

 

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Hula Hoop Fitness

By Pete Williams

A hula hoop can be a tremendous workout and it doesn’t take as much coordination as you might think. Sophia Zayfman and I recently demonstrated hula hoop fitness on ABC Action News.

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Obstacle Race Training at TNL Tampa

By Pete Williams

The dreaded farmer’s carry

TAMPA – We made it back to TNL Tampa for what I’ve been calling “Tough Mudder Training” ever since I showed up last summer at the CrossFit gym near Westchase.

Back then, TNL owner Eric Stratman took some traditional CrossFit workouts of the day (WODs) every other Saturday morning and interspersed 400-meter and 800-meter runs to make the workouts better simulate obstacle races such as Tough Mudder. After dealing with that torture all summer and fall, I had no problem with Tough Mudder and found such training to be one of the most effective, time-efficient workouts I’ve come across.

These days, TNL puts on such workouts every Saturday morning, though it’s closer to a traditional CrossFit WOD, with little running. This morning’s workout had just one 400-meter run, so I tweaked it for myself to more closely resemble the Tough Mudder training. Here’s what it looked like:

400m run
11 Burpees
40 pushups
400m run
40 wall ball (throwing 14 or 20lb med ball up 10-12 feet onto wall)
11 Burpees
400m run
40 tire flips
11 Burpees
400m run
40 ball slams (20 or 30lb balls)
11 Burpees
400m run
40 overhead walking lunges (25 or 45lb plate)
11 Burpees
400m run
200m farmer’s carry (45lb plates or lighter dumbbells/kettlebells)

Flipping tires is an incredible exercise for developing lower body power.

We’re especially fond of moves like the farmer’s carry, tire flips, and the walking overhead lunge. All of those develop power and endurance strength and if you can handle those you’ll have no problem making it through any obstacle race. I made it through this workout twice before time was called at roughly the one-hour mark. What an ass kicker.

Afterward, we filmed five fitness segments that will air every Sunday beginning next week, June 10, on ABC 28 here in the Tampa Bay area. (They’re always posted online shortly thereafter.) Thanks to Nichole Franklin of TNL and Sophia Zayfman for doing the heavy lifting.

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A Workout with Balls

By Pete Williams

Medicine balls have been around for thousands of years and they continue to provide an effective workout, especially when it comes to developing rotational strength. They’ve been a core part, pun intended, of the Core Performance books I’ve had the honor of writing with Mark Verstegen.

In this segment, shot at TNL Tampa with the help of my trainer friend Sophia Zayfman, we demonstrate a few moves you can do with medicine balls to develop your rotational strength.

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TRX Suspension Training

By Pete Williams

Six years ago, we were contacted by representatives of a new product called the TRX Suspension Trainer. They wondered if we’d be interested in reviewing the TRX and talking with one of their founders on our Fitness Buff Radio Show.

If only we could buy stock in some of these companies we’ve been among the first to publicize, a group that also includes the Perfect Push-up, Five-Hour Energy, and Powerplate. We’ve been big fans of the TRX since 2006. With help from Sophia Zayfman, who has three TRX certifications, we demonstrated the TRX on ABC Action News over the weekend.

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Training with Tires

By Pete Williams

It’s amazing what you can do with a bunch of old tires. In this recent segment on ABC Action News, we demonstrated how it’s possible to get a thorough workout using tires of all sizes.

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