Brought to you by Bandana Training – strength coach, sports nutritionist, Advisory Board Member for Arnold Schwarzenegger, and contributing writer for:

"Rob has done a great job putting together a comprehensive program to take your fitness to the next level."

It‘s a fully periodized approach to getting ridiculously good at a compe ive sport that might require a variety of athletic demands. Hypothetically.

It’s a strength and conditioning program that will rock your socks off.It’s an awesome way to train for the next 5 months.

Editor’s Note: I design programs for a living. Each meso-phase is $299. So if I were to design a custom 5 month program, it’d be $1495. And if you were to come to NYC and snag a spot in my personal training schedule, you’d be paying $249 for a single session. 5 meso-phases chock full of ridiculously intelligent workouts + training logs & internet support? This is a home run.

BossFit is ideal for folks with some decent experience in the weight room who are looking to take their fitness to the next level. If you’ve never lifted before, BossFit isn’t for you.

BossFit is about the entire strength and conditioning continuum, so there’s a lot of variety. That said, it’s all traditional gym equipment: DB’s, BB’s, KB’s, standard machines (like a leg curl and a cable column), med balls, row machine, stationary bike, etc. We do have some sledge hammer work in Phase 4, but if you don’t have access to a sledge, you can easily replace with a cable chop (not as awesome, but a solid subs ution.) The same holds true for all of the exercises…simple subs utions that mimic the same movement pattern will do the trick.

We did a lot of research on residual training effects for different motor abilities. In other words, what’s compatible and what isn’t. We also researched a lot on motor programming and re-programming – basically how we get good at stuff.

BossFit is divided into 5 meso-phases. Each phase has a strength focus and an energy system focus. For example, Phase 1 is about structural balance and establishing an aerobic foundation. It’s a very important phase for injury prevention down the road and it helps lay the groundwork for future success (if you’re curious about each phase – I’ve outlined them in the “What’s Inside?” tab.)

Well, Phase 5 is a Cross Training phase, so you work your way up to the bad combo workouts that are tough as hell. It’s like MetCon gone crazy. But again, you work TOWARDS these workouts instead of starting there. That’s important to keep in mind.

His fitness and nutrition site, combines Rob’s professional expertise with his irreverent sense of humor making him one of the Top Fitness experts in America according to The Huffington Post, Shape Magazine and The Greatist. Rob’s ability to articulate fitness, nutrition, and good-living advice has lead to a seat on Arnold Schwarzenegger’s Advisory Board as well as regular contributions and in national publications including:

Rob is a Certified Strength and Conditioning Specialist (National Strength and Conditioning ociation), a Certified Sports Nutritionist (International Society of Sports Nutrition), and a Certified Personal Trainer (American Council on Exercise).

Nike Sponsored Advisory Board – Arnold Schwarzenegger Top 20 Fitness Experts Worth Following – The Huffington Post Top 50 Hottest Trainers in America – Shape Magazine Technical Advisor – Muscle & Fitness Technical Advisor – Men’s Fitness Top 60 Must Follow Health and Fitness Experts – The Greatest On Camera Fitness Expert – Seven Magazine Certified Nutrition Coach – Precision Nutrition Poliquin International Certification Program – Level I, II, III Coach Olympic Lifting Certification – Pierre Roy Athletes’ Performance Custom Mentorship Certified Power Plate Instructor Certified Kettle Bell Instructor – Kettle Bell Concepts

“I picked Rob to be on the Board of Advisors for because he’s one of the smartest and best in the business. He’s exactly the kind of person I was looking for when I started my site – driven, intelligent, and, yes, bad .”

Rob is one of the rising stars in the fitness industry. He combines a relentless work ethic with innovative ways to make a difference in the world in health and fitness. It’s why I’ve asked him to contribute workouts to several books, and have him on my short list of recommended trainers.

BossFit is a downloadable product. No physical products will be shipped. Once you place your order, you will receive IMMEDIATE ACCESS to download The BossFit Training Package to your computer. The e-product format is Adobe Acrobat PDF, which can be viewed on Mac or PC.

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