Member Since: September 2014
Push Ups: 41 (2050% Improvement)
Sit Ups: 85 (66% Improvement)
Pull Ups: 8 (800% Improvement)
Squats: 139 (272% Improvement)
20RM Front Squat: 85lbs (70% Improvement)
20RM Bench Press: 60lbs (20% Improvement)
Back Squat: 165lbs (300% Improvement)
Bench Press: 130lbs (236% Improvement)
Front Squat: 145lbs (7% Improvement)
10 Yard Sprint Time: 1.96sec (12% Improvement)
Pro-Agility: 5.66sec (2% Improvement)
Vertical Jump Height: 17.5" (16% Improvement)
Rebound Box Jump: 17"
Rebound Plate Push: 3"
Bench Press Throw: 60lbs (20% Improvement)
20 Yard Repeat Sprints: 9 (28% Improvement)
Clean Pull: 185lbs (48% Improvement)
6 Second Front Squat: 115lbs, 4.5 Reps (12% Improvement)
6 Second Bench Press 105lbs, 3 Reps
10 Second Back Squat 130lbs, 5.5 Reps (22% Improvement)
10 Second Bench Press 105lbs, 4 Reps (14% Improvement)
Top End Speed
30 Yard Sprint Time: 4.44sec (12% Improvement)
Lower Body Limb Speed
7 Yard Disengagement: 2.66sec (12% Improvement)
Upper Body Limb Speed
6 Sec Startle Response w/ Palm Heel Strikes: 48 Strikes (33% Improvement)
PeakVO2: 48.59 ml/kg/min (28% Improvement)
Resting Heart Rate: 55
Aerobic Threshold: 157 HR
Anaerobic Threshold: 177 HR
Power Endurance Bag Test: 27.29 sec (92% Improvement)
Great program and awesome trainer!
Everyone goes through the same core program at their own pace. This program was designed for MMA athletes, so every move is designed to maximize adaptations needed for defensive techniques. If you're in any sort of martial art or combative program, this program will definitely benefit you! I do jiujitsu and boxing outside of my DF workouts, and I can see the difference in my abilities! I've also seen a huge change in my body physically. I have much more muscle definition, less fat, and I am so much stronger!
The classes have a limited number of spots available, so everyone gets enough attention from the trainer, Andrew. Andrew will push you to improve, and modify exercises for you so you can progress as your body adapts. I've asked Andrew to modify my program so I can hit specific goals, and he was more than willing!
All of the members are encouraging and friendly. I attend a few different class times and workout with almost all of the members - everyone has a great attitude and is also there to get stronger, faster, and have a little fun. I've never felt uncomfortable working hard, learning new moves, and sweating here. This is a great group of people to workout with as you reach your goals.