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The BEST Method For BLOWING AWAY Body-Fat

By Alex On September 13, 2010 Under Uncategorized

This is cool:

Last week, I wrote about “Anchor Fat” and all of the trouble athletes normally see in quickly trying to SQUASH it.

I also told you that I knew someone who had developed a method for it that worked better than any I had ever seen — and if we reached our comment quota of 50 comments there, I’d get this “man of mystery” over here to talk about how to quickly rid our bodies of sutbborn body-fat.

And we totally crushed it, with 80-something comments in total I think, so as promised, I arranged for what you’re about to read below.

The “man of mystery” is actually named Joe Hashey, and he runs a bad-ass “athletes-only” training facility in New York.

More importantly, in the last year or so, he’s developed a NEW and way more EFFECTIVE way for you to quickly lose body-fat without changing your diet around or sacrificing your strength or speed.

It’s called “The Bull Strength Conditioning Method“.. well, I’ll let him tell you all about it now. Enjoy!

The BEST Way For You To BLAST Stubborn Body-Fat

Joe Hashey, CSCS, “Bull Strength Conditioning”

Extra “anchor fat” on athletes SERIOUSLY effects performance!

Imagine your top speed and your best vertical jump.

Now picture performing BOTH of those movements with an extra 20 lbs strapped on….or 30, or even 40 lbs!

You could even test it yourself.   Work up to your highest box jump.  Now, throw on a 20 lb weight vest and try it again.

Obviously the jump will be much lower, and the extra weight will be sucking the energy right out of you!

Unfortunately, athletes seem to jump on weight management programs that are used for the GENERAL PUBLIC.  These programs involve lots of high rep, high fatigue movements coupled with a meager diet.  That DOESN’T work for athletes.

I think Josh said it best in the Comment Section on Alex’s last post about “Anchor Fat” when he said, “Damn it. If I knew, I wouldn’t have 10 pounds for love handles!”

He is right on!  We are on information overload for weight loss programs, but what do they do for our athleticism? Let’s review the 3 methods for athletes (keep in mind this is entirely from the perspective of cutting the fat WHILE still keeping the strength and muscle gains).

1. Long Slow State Cardio

Dr. Michael Yessis, famous professor from Cal State was the first to show the relationship between muscular strength and endurance, explains it simply, “Greater intensity is needed to burn additional calories in a shorter period of time.” And steady-state card is LOWER-intensity stuff.

High intensity walking or moderate intensity jogging must be done for a LONG time if you are expecting any fat loss results. Additionally, the SLOW-state activity is undoing the FAST gains we make in the gym!

If you run long and slow distances for your sport (like cross-country), then train that way.  If you want to be an explosive athlete, then this method isn’t going to work for you.

2. Tabata Protocol

The Tabata protocol is a version of High Intensity Interval Training. To perform Tabata intervals, the athlete must perform 20 seconds of extremely high intensity activity followed by 10 seconds of rest and repeat that for 8 total cycles.

Athletes can receive benefits from this method as long as two conditions are met:

• The 20 second work bout HAS to be extremely high intensity (see Garrett’s video below, a college football player at our facility)

• The proper exercises are chosen.

These two conditions are not mutually exclusive. If the wrong exercise and weight is selected, then it will be impossible to perform the exercise at the proper intensity.  For example, if you slap 225 lbs on the bar and plan to perform Tabata….forget about it!  The proper intensity will not be met.

Some good exercises that work include rope battling, speed rope (if you are efficient at jumping rope), barbell-only front squats, burpees and split lunge jumps.

Intensity Matters, check out the video of Garrett below for proof, and see how HARD he goes.

3. The Bull Strength Conditioning Method (the winner!)

Bull Strength Conditioning is the protocol we use when training our athletes.  It is not reinventing the wheel, but it is re-applying multiple PROVEN principles.  We utilize barbell complexes, aspects of the Tabata Protocol, and variations of HIIT.

Here’s the tricky part:  conditioning is THE MOST sport-specific aspect of training.

Cookie cutter protocols will NOT work with everyone, because not everyone plays the same sport.  To show you what I mean, I made sure to include a detailed sport consideration section (so after, you can pick your sport, read the instructions and see how we do it with the BSC Method and apply the proven methods yourself!)

The goal of Bull Strength Conditioning is to use conditioning as PART of a whole training program.  Strength and muscle gains must be maintained while implementing any fat loss and conditioning workout, and Bull Strength Conditioning allows you do that effortlessly.

Here is an example Bull Strength Conditioning workout for a basketball player:

Basketball Needs Analysis Example

First, evaluating the sport is essential.  Basketball is moderate intensity with bouts of high intensity.  If currently playing the sport, even in the off season, it will be important to not fatigue the legs since they will already be stressed from the strength portion of your program.

Perform this upper/lower combination workout at the end of a lower body workout which is followed by a day of rest.

Bull Strength Conditioning Workout – Perform each exercise at a HIGH intensity one after another.

  1. Bodyweight Squats x 10 seconds
  2. Jog x 10 seconds
  3. Athletic Stance x 10 seconds (rest in a “ready position” – picture a defender’s stance. Do NOT put your hands on your knees)
  4. Alternating dumbbell press (light weight, high intensity) x 10 seconds
  5. Jog x 10 seconds
  6. Athletics Stance x 10 Seconds
  7. Burpees x 10 Seconds
  8. Jog x 10 seconds
  9. Athletic Stance x 10 Seconds

Rest for 90 seconds (1 to 1 work to rest ratio in this example) and repeat for 3-5 sets.

Explanation: The high intensity movements, bodyweight squats (lower body), alternating dumbbell press (upper body),  and burpees (upper/lower combination) are selected to maximize fat-loss results while addressing the specific aspect of basketball.

The athletic stance is used to replace just a “stand around” rest period to keep the athlete focused and keep some fat-crushing lactic acid in the muscle and the jog is to teach them to recover while moving, just like in a normal game.

LOTS of proper planning has to go into conditioning and fat loss program for athletes BECAUSE it is much more complex than general population training.

Fortunately there are a few methods you can turn to and so far, NONE being more effective, challenging or faster-working than the Bull Strength Conditioning Method.

Good luck in your training, and a big thanks to Alex for kicking me in the butt until I got this article done!


Joe Hashey is a certified Strength and Conditioning Specialist through the NSCA.  Joe has authored popular manuals, including Bull Strength Conditioning. Additionally, he owns and operates Synergy Athletics training facility in Endwell New York, regularly logging over 150 training athlete training sessions a week.


Makes a lot of sense, right?

And the fact that you don’t have to change your diet, or even your current training program to instantly ramp up your Anchor Fat-Loss is simply AWESOME.

So, in talking a lot to Joe the past week, we talked a lot about how much MORE athletic you could be without having those extra 10 or 20 lbs. of Anchor Fat hanging around your waist.

And how if you had access to ALL of the Bull Strength Conditioning Method workouts, then you’d quickly be able to CRUSH AWAY all of that Anchor Fat you’re carrying right now.

So that’s EXACTLY the opportunity I was able to arrange for you.

Here’s the deal:

Joe has an entire manual featuring Bull Strength Conditioning workout after workout for you to choose from and use to quickly CRUSH AWAY “Anchor Fat”.

Once inside of it, you’ll ALSO be able to do it the way all athletes should be doing it..ya know, the RIGHT way.

It’s cleverly called ‘The Bull Strength Conditioning Manual” and having used several of the workouts inside of it, I can personally vouch that:

1. They’re HARD as sh*t.

2. They’re PERFECT for athletes.

3. They DESTROY body-fat really friggin’ fast.

4. They only take like 10 or 12 minutes.

5. When you start using them too, they’re gonna work wonders for you.

The Bull Strength Conditioning Manual normally costs a really fair $47 (I would pay $50 a WEEK just to make sure I never lost my 6-pack, heh).

But, because you ARE my VIP Game Speed Subscriber and I always do my best to get you the best deals possible, I talked to Joe, and until this Friday, you’re gonna get the Bull Strength Conditioning Manual for just $27!

That’s right, I talked to the Anchor Fat-Loss Master himself, and got him to do the price cut thing for you.

Here’s the special link where you can get in on this really special action:

The Bull Strength Conditioning Manual

I know you’re gonna love what these workouts are gonna do for you and your own Anchor Fat-Loss.

Talk to you later. Have a great day out there.


PS – If you pick up Bull Strength Conditioning today, I think you get some solid free gifts too.

The Bull Strength Conditioning Manual

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8 comments - add yours

September 14, 2010

Is this somthing that I can add on to my other training stuff?


September 14, 2010

How could I customize this
Workout to help me with my Brazilian jiu jitsu?


September 14, 2010

Wow thanks a lot Alex. That really helps! Cheers mate.

Get flat stomach

September 14, 2010

People who are just beginning to workout often neglect lower ab exercises. People tend to do sit-ups, crunches and maybe use some abdominal machines at their.

physician assistant

September 14, 2010

Pretty nice post. I just stumbled upon your blog and wanted to say that I have really enjoyed browsing your blog posts. In any case I’ll be subscribing to your feed and I hope you write again soon!


September 14, 2010

What about sprinting for Tabatas?

Alex B.

September 14, 2010

Thank You!!! This Is amazing information!!!!

Joe Hashey

September 15, 2010


Thanks for the comments on the article! Hopefully I can answer a few of your questions:

Clement: Sprinting for Tabatas unfortunately usually turns into jogging. If you sprint for 20 seconds, you should be covering AT LEAST 150 yards. I don’t know many people that can sprint that 8 times with a 10 second rest. Intensity is KEY to Tata.

Louie: I wouldn’t change much from this specific workout for BJJ – it will work well. A few options if you want: change the “athletic stance” to a BJJ stance, use thick grips on the DBs when you can to get the hands stronger, and/or hold something during the “athletic stance” – like a punching bag in a bear hug – simuluating a hold/stalemate.

Thanks again for reading and the kind comments,