I first want to say how much I appreciate you reading and staying up to date with my blog posts!

As long as I know I’m helping someone out there become a better athlete or overall person, I’m satisfied!

Please, check out my NEW website – TravisStoetzel.com and while you’re there, make sure to sign up for your FREE gift – The LEAN and MEAN Blueprint!!!

It’s a 3 video series outlining a SICK workout just for you!

I’ll be updating my new blog regularly with the most cutting edge, HARDCORE, AGGRESSIVE Strength and Conditioning info for the serious athlete’s and trainee’s!

Make sure to check it out!

Go there NOW ===>  TravisStoetzel.com

Live Aggressive and Get Strong!

Travis

PS – Make sure to leave a comment and let me know what you think!

But you know me, I’ve got to stay on my game and keep it real!!

No EXCUSES!!!

I can’t sit around otherwise I’ll go crazy!

So, I did a bodyweight drop set workout.
This was a bruiser!

I used basic bodyweight movements and performed them explosively.

I timed myself to see how long it would take and I got it in just over 10 mins!

Damn it! I wanted it in under 10 mins!

Next time I’ll have to go harder!

Here’s the workout:

Bodyweight Drop Set – 20-15-10-5 of Each Movement For Time:

1A) Squat Jump
1B) Plyo Push up/ Clapping Push Up
1C) Pull Up
1D) Lunge Jumps
1E) Pike w/ towel

Working out in the dry Brazilian heat ain’t no joke!

Now go get to work!

Live Aggressive and Get Strong!

Travis

PS – Make sure you’re helping me build up a League of Hardcore Mean Mo’ Fo’s by sending this to your friends!

Here in Brazil there is little to NO access to special equipment or gym’s for that matter!

Instead of making excuses to skip workouts or come up with reason to not work on strength and conditioning and taking the easy way out, we made great use out of what we had.

Our own bodies.

Just the other day, I took a Brazilian Professional Football Team, The Cuiaba Arsenal, through a quick, but very effective bodyweight workout to focus on basic strength, power, and conditioning.

Here in Brazil it it’s hard to find the proper equipment to train with BUT there’s ALWAYS a way to train using just your bodyweight.

That goes for anywhere you are!

The Arsenal are coming up on their off week and they were pretty banged up from their game from a few days ago, so this workout was more focused in on moving the body a bunch to get their blood flowing which would help remove soreness and stiffness that was still present from the game.

With this workout, these guys were hit with something they have NEVER done before so some of them were pretty gassed!

Give them a few weeks to get used to this type of routine and they will become even deadlier!

Now, since I was training a large group, I wanted to keep thing very simple.

For this I used an interval based training session.  For the intervals, I used a 30 sec work period, coupled with a 15 sec rest period.

There were 5 basic movements, that when added all together, worked the whole body and forced the use of athleticism.

No ineffective movements.

After the first round, since this was a new routine, I cut the work/rest ratios down to 20 secs of work with 10 secs rest.

Here’s the Training we did:

Quick Bodyweight Workout For Strength, Power, and Conditioning:

1A) Power Broad Jumps

1B) Push Up Variation

1C) Lunge Jumps

1D) Bear Crawls – Forward/ Backwards

1E) Prisoner Squat or Squat Jumps

Then we went into some agility drills:

2A) Front to Back Hops x 10 sec bursts x 3 rounds

2B) Side to Side hops x 10 sec bursts x 3 rounds

2C) 5-10-10 Forward/Backwards agility drill x 2 rounds

SUPER simple but SUPER Effective!

Perform this training session for 4 total rounds for a quick 20 min workout.

Now go get after it!

Live Aggressive and Get Strong!

Travis

I’m still down here in the great Country of Brazil helping athletes better their abilities.

During the day, my friend of course works, which leaves me car-less

If I had a car I could probably make it to a local gym and sneak a workout in BUT I don’t need that!

You should know me by now!

I wouldn’t know my way around this city any ways! I would get lost for sure!

I knoew this would probably happen so I came prepared!

I brought my trusty TRX Suspension Trainer.

I figured I would be showing the athletes here how to use it so I might as well use it right NOW!

Check out my NO Excuses TRX Workout straight from Brazil!

I hit a single strap TRX workout you need to try!

It’ll improve athleticism, strength, and power!

I did 30-15 work sets!

This is a KILLER!

My legs were still feeling the game as I got fatigued in the 2^nd set!

I’m still pretty beat up from the game!

Check it out though!

No Excuses TRX Workout:

1A) 1Leg Burpee

1B) 1 Arm Row

1C) 1 Arm Push Up

1D) 1 Leg Squat Jump

1E) 1 Arm Face Pull

1F) Handstand Push Ups

This was TOUGH!

Especially in the Brazillian HEAT!

Now I can say I trained on my TRX in Brazil!

Live Aggressive and Get Strong!

Travis

PS – Please be sure to spread the word!

My goal is to build up a League of HARDCORE and MEAN Mo Fo’s!

Help join me!

Well, the game came and went in a flash!

This was one of the most interesting football games I have been able to partake in.

The level of athletes playing in this game was far beyond what I had expected.

Guys hit hard!

They were aggressive, fast, and quick.

For the game of Football still being young in Brazil, the level of play was very high!

Here’s a highlight of the game…  There’s no sound BUT it’s probably in all Portuguese so you wouldn’t understand anyway.. LOL!

You can see the last bit of my touchdown…

Let’s give you a breakdown of the game…

On our first drive, I caught a 65 yard bomb for the first TD of the game!  I thought it was going to be easy after that…

It was an ongoing battle the rest of the first half and we went into halftime with a 6-0 lead.

Our main focus was to shut down their running game and we did a heck of a job doing that!

In the second half, the game remained very close.

I started playing more defense at Free Safety and got in on quite a few tackles.

Damn I miss football!!!!

It all came down to the last quarter.

They ended up scoring on an intercepted pass and then on a run inside the 10 yard line.

We had to come back and came through with a drive late in the fourth to tie up the game.

They had a chance to win the game on a last second field goal and they missed just to the right!

We were on offense first and took the ball from the 25 yard line and scored in just a few plays.  We hit the extra point to go up 13-7.

Then, they came back and scored on a 3 and goal.

Both teams use up their time outs.

They were going to go for two to win the game.

We knew they had a strong running game so we were all keyed into an all out blitz.

I was going to gun in from the outside and try to stop anything and everything they brought.

Just when the ball was snapped, I rushed in full speed and as I did, the QB turned and threw the ball straight to the side line!!!

SH*T!!!!  I thought!

Game over….  They had a man line up a yard from the side line as if he wasn’t even in the game!

They broke the huddle with 10 guys and nobody even noticed the receiver standing inches away from the sideline….

This was an ILLEGAL PLAY!!!!

In order for it to be a LEGAL play, all 11 players MUST of broken the huddle.

Or at least after having played football now for over 19 years, that’s the way I understood the game….

After the play took place, there was absolute pandemonium on the field!

The players from Rio stormed the field!

Refs were being taunted, players were yelling at each other, and fans going ballistic!

It was crazy!

I couldn’t understand a thing anyone was saying since it was all in Portuguese!

Too bad we had to lose on an ILLEGAL PLAY!

I’ve never seen anything like it!

There was a ruckus that ensued for about 20 mins!

But it was to no use, the game was over!

In the end, I had a hell of a time and I really look forward to helping the players on my team become better athletes.

In the next few days, I will be taking some of the athletes from the Arsenal through some hardcore training workouts.

I will be showing them the basics of program design for improved athleticism, strength, power, and speed.

This is the part I’m truly looking forward to!

Stay tuned for some video footage real soon!

LIVE AGGRESSIVE and GET STRONG!

Travis

My eyes are being opening wider and wider each day!

The dedication and drive these guys have to get together to make this team work is just something I can’t even explain.

You have to almost see it for yourself!

Over here in Brazil, things are different.

Things don’t come easy and life can be extremely hard which could be easily used for excuses.

These guys make things work out from nothing!

Makes me really step back and APPRECIATE the things I have and all of the stuff I have access to in America.

I’m extremely happy and proud to be over here making a difference in these guy’s lives and athletic careers.

Tomorrow we will take the field against the Fluminense Imperadores.

They are currently undeafeted in this league and if we win, the Arsenal will get homefield advantage in the up coming playoffs.

I can’t wait to ball up!!

It’s going to be a great experience!

Here’s our Pregame ritual:

Live Aggressive and Get Strong!

Travis

What a start to an amazing trip!

As soon as I stepped foot off of the plane, Coach Orlando, the man responsible for creating and bringing this football league to Brazil and keep it GROWING  was there to pick me up and we headed straight to practice where the team was just finishing up.

Instead on being done when I got there, they were super excited and wanted to see what I had, so I ended up suiting up and running plays for about 2 hours!

It was nuts!  I even got interviewed by their local news!   I may be able to get my hands on that later!

But, I felt great!  I feel like I’m in top condition, fast, quick, and very light on my feet.

I feel better than I did in college ball.

I’m actually going to be suiting up Tuesday night to play in the game and let me tell you, I’ve never been more excited to play ball than I am now!

I never thought I would put pads on again!

I thought I was done!

This isn’t the NFL by any means but every single one of these guys on the team want to play and play their hearts out.

American Football is still a brand new sport in Brazil.  There’s very little knowledge about basic technique and drills for football.  That’s what I’m helping them out with here.

As for the strength and conditioning side of things, there’s a way to go on that as well.

In the next few days I’ll be taking these guys through basic dynamic war up drill,  and recovery methods as well.

I’m here because I CARE and I want to help make a difference in this league!

5 years ago, there wasn’t A football present in this city.

People had no idea what football was.

Over the last few years, teams have been growing and the skill levels and knowledge has become great as well.

There are now 14 teams across Brazil.  2 Conferences and 2 divisions in each conference.

Here’s the game I will be playing in on Tuesday ===>  www.lbfa.com.br

I can’t wait to unleash my knowledge to help benefit these guys over here!

They are so eager to learn which makes it even better!

I like to talk about commitment and dedication a lot, and I tell you what, these guys are 110% into it and to be brutally honest with you, they have more passion and drive that some young athletic teams do in America!

What an opportunity these guys have!

What an amazing opportunity I have!  To suit up again and throw on the pads again!  I wouldn’t give this up for the world!

I can’t wait to get the ball in my hands again and see what I can get done!

I feel stronger, faster, and quicker than I ever did in college!

I can blame that all on the intense training I’ve been committing myself to over the last few years.

In the next few days, we will continue to prepare more for our upcoming game on Tuesday!

Stay tuned for more coverage and film!

Enjoy this video now!

Travis

Live Aggressive and Get Strong

PS -  Hopefully I get some good coverage of the game on here in a few days as well!

I got a heck of a workout in today in 16 mins!

I knew I was crunched for time as I have a TON of things to do before I roll out of the country tomorrow for Brazil!!!

I didn’t use my lack of time as an excuse to skip my workout!

If I only had 5 mins I would’ve figured up somehting EFFECTIVE to do with my time for a training session.

It can be done!   NO EXCUSES!

In an instance like this, sometimes you have to “free-flow” your workouts and get in what you can.

It’s a controlled mess as I like to say.

BUT, There’s still a “method behind the madness”.

Work of important lifts and leave the useless crap alone.

Here’s what I did in 16 mins….

1A) Bench Press 225 x 3 mins – get as many reps as possible in 3 mins

2A) TRX Atomic Push Ups x 20

2B) Overhead Squats x 20

3A) Pull Ups x 3 mins – get as many pull ups in 3 mins as possible

4A) TRX Atomic Push Ups 2 x 20

4B) TRX Knee Tucks  2 x 20

5A) Overhead Squats 2 x 20

6A) Recline Rope Row x max set

After my workout I had about 5 more mins to spare so I got some SUPER stretching in.

My hammies and hip flexors get tight as hell!

Make sure you’re stretching kids!

So, I’m super busy getting ready for the Brazil trip!

TONS of awesome training footage coming real soon!

I will have some special workouts for you as well and ALSO a HUGE announcement to make when I get back!

I’ll be posting in Brazil so no worries!

Live AGGRESSIVE and GET STRONG!

Travis

WE in America have it waaaaayyyy tooooo easy.

We bitch and moan about the simplest things.

Easy things when you think about how much worse it could really be….

Take The Shaolin Monk’s…

A culture built on A lifestyle made of pure DISCIPLINE.

They are raised to be warriors and strong minded from the moment they are born.

From a young age, younger than most kids in America even start playing sports or going to school, Shaolin Monk children are already put to work by training hard and already creating their destiny through learning the art of Kung Fu.

Kung Fu is an ancient form of combat but to these Shaolin Monk’s, it’s a form of devotion and life!

You think sticking to a regular training routine is hard?

How about being consistent with a healthy way of life and eating?

Think about how much discipline and commitment these Shaolin Monks have compared to the regular person.

I’m not the most disciplined guy out there but I consider myself pretty damn discipline and these monks put me to shame!

What most of this DISCIPLINE and COMMITMENT comes down to is MINDSET.

Without a strong mind, thees Monks wouldn’t stand a chance.

I’m in no way saying YOU or even I have to live a lifestyle as aggressive and intense as this, BUT I want you to LEARN from this type of lifestyle.

Learn about how far DISCIPLINE and COMMITMENT can take you in life.

If we in America were to apply so much as 50% of The Shoalin Monk’s Discipline to our own lives in some way shape or form, we would be über successful!

Watch the video and please, leave you’re comments!

Live Life Aggressive and Get Strong!

Travis

A problem I see with many athletes and trainees alike is that they are constantly looking for the next best thing.

The next program….

The newest gym….

The popular gadget…

So on and so forth…

Do YOU want to know my two cents – If you know something your currently  doing now works – why not keep USING IT!

If it ain’t broke, don’t fix it…. Right???

It amazes me when a new flashy program or new gym pops open how everyone is so fast to join because “it’s the new thing” to do.

After a few weeks they realize its not all that great and its usually the same USELESS program just boxed up different…

You see this all the time where I live in Omaha with gyms popping up on every corner!

I say stick to your gunz!  Train for ATHLETICISM!

I’ve had countless opportunities to “get on the wagon” and join up in the new programs that come around but that ain’t me!

I’m OLD SCHOOL till I DIE!!!

I’m going to continue to rock the HARD CORE, NO BS Training style I’ve grown to represent.

It’s definitely NOT for everyone!

Training like an athlete is how I’ll train for the rest of my life!

I don’t know anything else that would appease me.

Leave the fancy gyms for the weak and pretty

So, The other day I hit an amazing training workout out on the football field.

All I had was myself and an open field.

Nothing else needed!

I hit up some good old fashioned agility drills and sprints.

The agility drills were what really amazed me.

I’ve still got my quickness but over time, I lost my coordination in the drills.

I know it will come back once I get more consistent with it but it really opened my eyes.

For my training I started it off with a series of EXPLOSIVE MOVEMENTS with bounds, skips, jumps, and single leg hops.

The focus on these drills is to pop off the ground as fast and as explosive as possible every rep!

When you’re working for plyometric drills,, your goal is to spend the LEAST amount of time on the ground as possible with your feet on each step.

Next, I hit some 5-10-5′s sideways, front to back, and straight ahead, working on deceleration and acceleration techniques.

Then I hit a drill called “4 corners” where you work on slowing yourself down, using quick choppy steps to cut at each corner.

Finally, I finished with some 20 yard sprints and as I walked back, when I got 10 yards away from the start I would walk on my hands back for 10 yards to the start and repeat.

That was a good little challenge!

All old school stuff I learned from back when I was playing ball as a kid.

Nothing new.

Nothing flashy.

Just plain old hard work!

If there’s  one thing I want you to learn from me while reading my blog, it’s to stick to what works, not to whats flashy, or new, or what everyone else is doing!

Be different and stick to the OLD SCHOOL RULEZ!

Be bold!

Be different!

Be a LEADER!

Here’s a little training video for you’re viewing pleasure!

Enjoy!

My Training Day:

1A) Plyos 2 sets of 25 yards Down and Back on Turf:

a) Power Skips

b) Bounds

c) Single Leg Hops

d) Broad Jumps

e) Frog Hops

2A) Shuttle Drills – 5/10/5 x 6 sets

3A) 4 Corners Drill x 6 sets

4A) Pro Agility Drill – 5/10/5 x 6 sets

4A) 20 yard Sprint w/ Handstand Walks x 10 yards x 6 sets

Live Aggressive and Get Strong!

Travis

PS – Make sure you’re always training for PERFORMANCE, then you’ll ensure maximum RESULTS!!!