One of the first true metabolic complexes I ever learned was the Super Legs – Leg Complex from my good friend and mentor, Coach JC Santana. Due to Jc’s popularity, there are probably thousands of Coaches and trainers who credit him for teaching them the Super Legs complex.

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The truth is, although Coach JC popularized this Leg complex – It was actually originated in the 80′s by legendary coach Vern Gambetta. Vern originally named it the “burn with Vern leg circuit”. Not taking anything away from my man JC, but I believe in giving credit where credit is due. So, thank you to Vern Gambetta for designing such an incredibly effective Leg Complex. And, thanks JC for teaching it to me!

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Today, I’m going to provide you with the battle-tested progression strategy  Vern Gambetta has developed for using his Super Legs circuit safely and effectively. I can promise you Vern’s progression strategy works because I’ve used it to successfully for over 10 years now.

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The Super Legs Complex

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If you don’t already know – The oringinal “Burn with Vern”, Super Legs complex consists of four exercises:

Bodyweight Squat x20 Reps

Lunge x10 Reps Each Leg

Step-up x10 Reps Each Leg

Jump Squat x10 Reps

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Here are a few key coaching points from Vern’s blog on the Super Legs circuit:

“The goal is one rep per second. This fast eccentric work results in extreme soreness. It is best to do some striding and hurdle walkover drills after the Leg Circuit. This is not possible on the lunge and jump squat because of the amplitude of the movements, but with those exercises it should be as close as possible to that rate. The squat should break parallel. The lunge length should be as long as the athlete is tall. The step up is an alternating step up on a low box – 14 inches. On the jump squat the arm are held at the waist to accentuate the work of the legs.”

“The Leg Circuit is the foundation for more specific work to follow in terms of absolute strength and plyometrics.”

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Vern’s 6 Week Super Legs Progression

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The cornerstone of any “high-quality” training program is consistent and realistic, weekly progression. No one knows this better than Vern Gambetta. Go here to Vern’s Blog and discover his 6-Week Super Legs circuit progression.

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Super Legs Variations

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As you know by now, creativity is alive and well here at Performance U. Since first learning the Super Legs circuit – I’ve developed several variations to accommodate the needs of various clients and to create training variety by giving a new stimulus.

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Here’s a video of a Unilateral (1 Leg dominant) Super Legs circuit Performance U style!

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What are your favorite Leg Complexes? – Comment below!

I LOVE Bodyweight exercises and bodyweight workouts! There is nothing better than burning fat, building muscle and developing insane relative strength using the best piece of exercise equipment ever invented – the human body!

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Today’s video is about old time, high school style rope climbing… without using your legs!

Many athletes think they’re strong. But, in my book, if you can’t climb a rope – Your not truly as strong as you should be.

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Rope climbing is one of my all time favorite ways of turning athletes into a strength monsters! If you’re a Strength Coach or Trainer and want your athletes to gain insane strength and out perform the competition – you need to get a climbing rope! Plus, it’s fun!

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So, who’s up for the strength challenge? – Are you strong enough to climb a rope without using your feet? Are your athletes?

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I think climbing ropes should be in every gym! – How about you?

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I have the honor of designing the “Gain Muscle,Burn Fat” workout article featured on the cover of the April issue of Men’s Fitness Magazine! (more…)

by Nick Tumminello

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Improve overall fitness and coordination by forcing multiple muscles to work together. This full-body movement links big muscles around your abs and back with your hips, shoulders, and neck, says Nick Tumminello, C.P.T., owner of Performance University.

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Continue Reading…

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by Nick Tumminello

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Hate Swiss balls? Coach Nick thinks you should reconsider! Incorporate these movements into your program; you may be pleasantly surprised with the results.

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Continue Reading…

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By Nick Tumminello / Thurs, Feb 4, 2010

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TMUSCLE coach Nick T. takes on a classic conditioning protocol, and the results are guaranteed to leave you gasping.

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Continue Reading…

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Yesterday, my article titled Six New Tabata Workouts for Fast Fat Loss was published at Tmuscle.com.

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The article tells you everything you need to know about the Tabata protocol and effective Tabata workouts. But, the article originally included 7 workouts, not 6! The editors, for whatever reason, decided not to included the 7th workout.

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That’s okay because in today’s post, I’m going to hit you with the missing 7th Tabata workout!

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So, here’s the missing workout exactly as I wrote it the unedited New Tabata Workouts for Fast Fat Loss article:

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Tabata Workout #7 – Bodyweight Tabata (8 Exercises)

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This bodyweight Tabata incorporates 8 exercises and alternates from the lower body, to the core, to the upper body and finishes with a total body exercise. This is repeated twice to equal four minutes total.

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Here’s how it goes down-

20 sec Speed Squats or Squat jumps (lower body)

10 sec rest

20 sec Tight Core Rotations (core)

10 sec rest

20 sec Push Ups (upper-body)

10 sec rest

20 sec Burpees (total body)

10 sec rest

20 sec Lunges or Lunge Jumps (lower body)

10 sec rest

20 sec Tight Core Rotations (core)

10 sec rest

20 sec Plank Fast Hands (upper body)

10 sec rest

20 sec Burpee w/Jump

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Remember to perform each exercise as fast and with as much intensity as possible!

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There are two exercises listed above you may not be familiar with? – The Tight Core Rotations and the Plank Fast Hands.

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Go here to learn how to do the Tight Core Rotations

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Watch the video below to learn how to perform the Plank Fast Hands exercise.

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As always, I love to hear your comments, thoughts and favorite workouts. So, hit me with everything you have to say that’s related to doing Tabata style workouts!

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Six New Tabata Workouts for Fast Fat Loss
by Nick Tumminello | Jan 6, 2010

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TMUSCLE coach Nick T. takes on a classic conditioning protocol, and the results are guaranteed to leave you gasping.

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Continue Reading…

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Core training is a hot topic. It always has been and always will be. Why? – Because even though we all may have different approaches to training the “core”. We all agree that the Core is important for health and performance.

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In this post, I’m going to provide with with an informative video that reveals a major missing piece to the core training spectrum. And, in the video, I show you a simple, very effective way to fill the gap and make your rotary / anti-roation core training more complete.

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So, if you want to discover a quick and easy way to improve your core training and create workouts that are safer and more effective, watch the video below now!

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I can honestly say that what I just taught you in the video above is one of the most important, yet often overlooked, aspects of an effective core training exercise program!

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Post your comments and let us know some of your favorite, “go to” Rotary and/or Ant-Rotation exercises!

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One of the best and most popular shoulder stabilization / pre-hab drills used among strength coaches these days is the Push Up Plus exercise. Why? – Because it’s a great exercise for activating and strengthening the all important Serratus Anterior muscles of the shoulder.

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Serratus Anterior

A strong Serratus Anterior muscle is crucial for optimal shoulder health and functional movement. Put simply, the Serratus Anteriror keeps the Scapula (Shoulder Blade) pressed against the rib cage while your arm moves or deals with load.

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Many folks blame a weak Serratus Anterior muscle for causing a winged Scapula. Although this can be true. There are some cases in which Scapula winging is cause by a long Thoracic nerve problem. This an an issue that is way beyond the scope of most coaches and therefore beyond the scope of this Blog.

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Now, what IS within the scope of this Blog is to provide you with yet another  new, smarter and more effective way to use the Push Up Plus exercise for the purpose of shoulder strengthening and injury prevention.

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In the video below, I demonstrate  how to perform the Push Up Plus exercise to MAXIMALLY recruit and strengthen the Serratus Anterior muscles.

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These recommendations featured in the video below are based on the current Bio-mechanical research and teachings of world renowned Physical Therapists like Mark Comerford and Kevin Wilk.

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Check out this video and discover how to Perform the Push Up Plus a Better way!

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As always, I love to hear your thoughts and feedback. So, don’t forget to comment below…