THE YESS BOXING & BARBELL CLUB

Monday, April 30, 2018

Recommended Products

Friday, November 13, 2015

2015 Diamond Gloves Boxing Championship

Sofi "Goldilocks" Kozyreff, Al "The Godfather" Artola, And Joe Rossi

We Are Real, Real Life.

We Will Continue To Be Real,

Win, Lose, Or Draw.

Sofi "Goldilocks" Kozyreff.

New Jersey Diamond Gloves Boxing Championship.

Sofi "Goldilocks" Kozyreff (Black Trunks).

Sofi Took A Split Decision Loss.

She Did Great,

But Did Not Go Our Way.

We Are Very Proud Of Her.

Landed Harder, Cleaner Punches.

Stumbled Her Opponent A Few Times.

Won The Last Round, But Not Enough.

Is It Ever Enough?

For Us, No.

Foward Thinking.

Already On To The Next.

Again,

We Are So Damn Proud Of This Young Lady.

She Is Growing In Maturity As A Boxer, And A Person,

Both In And Outside The Ring.

This Bullshit Decision Will Only Make Her Better.

No Doubt In My Mind.

Foward Thinking,,,

Onto The Next.

"They" Say 3 Is A Charm.

We Believe That To Be True.

Time To Prove It.

To Our Team:

Senior Boxing Coach, Al "The Godfather" Artola, Steve "The ___" Bratter, Sofi "Goldilocks" Kozyreff, Gerald "Lil'Bomb" Javier, Kevin "Hurricane" Hernandez, Hung "The Butcher" Nguyen, Clement "The _______" Quartey, Frank "The Punisher", And The Rest Of Our Fight Team,

Together, Everyone, Achieves, More.

And,

We All Know It.

Gratitude And Appreciation.

The Light In Darkness.

Sacrifice For Reward Is THE YESS TRAINING BARBELL & FIGHT CLUB.

www.YESSBARBELL.com

THE YESS TRAINING BARBELL & FIGHT CLUB (ROSSI'S GYM) Is A Professional Strength, Conditioning, & Skill Gym For Fighters. Here, You Will Find, The Real Life "ROCKYS".

Have A Question?

Shoot Us An E-mail, Sign Up To Receive Our Updates, And Add Us On From Any One Of Our Social Media Links.

#YESSTRAINING #ROSSISGYM #FIGHTING #FIGHTER #BOXING #KICKBOXING #MMA #BJJ #MUAYTHAI #JUDO #KARATE #TAEKWONDO #WRESTLING #STRENGTH #CONDITIONING #THEYESSTRAININGBARBELLCLUB #THEREALLIFEROCKYS #HOMETEAM #GODFAMILYYESS

Sunday, October 25, 2015

YESS & The Vitamin Shoppe

LARGEST VITAMIN SHOPPE IN THE NORTH EAST.

The Vitamin Shoppe 's National Event Was A Huge Success.

We Would Like To Send A Very Special Thank You To Randy & Tavon For Having Us.

THANK YOU!

Thank You To The Top Vitamin Shoppe Of The Entire North East,

Located In Paramus New Jersey,

For Giving Us The Opportunity To Once Again,

Meet, Greet, & Answer Health, Fitness, Strength, Conditioning, Martial Art, & Boxing Questions,

To All Of Their Customers.

Promoting Our Fight Team, Fighters, Gym, And Most Importantly:

Being The Light In Darkness.

Thank You, To "La Mia Famiglia",

My YESS Team:

Hung "The Butcher" Nguyen, Olivia, Gerald "Lil'Bomb"Javier, Gabriel Javier, Toni Marie Geiger, Jesus Daniel, Young Sun Moon, And Frank "The Punisher".

We Will Be Back In Action At The Vitamin Shoppe, In Paramus New Jersey,

For Their Next Event In November.

Gratitude And Appreciation.

The Light In Darkness.

Sacrifice For Reward.

www.YESSBARBELL.com

THE YESS TRAINING BARBELL & FIGHT CLUB (ROSSI'S GYM) Is A Professional Strength, Conditioning, & Skill Gym For Fighters. Here, You Will Find, The Real Life "ROCKYS".

Have A Question?

Shoot Us An E-mail, Sign Up To Receive Our Updates, And Add Us On From Any One Of Our Social Media Links.

Monday, September 21, 2015

Barbell Deadlift With Chains (Accommodating Resistance)

The Barbell Deadlift With Chains

As The Bar Is Lifted, The Chains Unravel From The Floor, Increasing The Total Amount Of Weight At The Top.

The Lift Gets Harder, The Closer You Get To The Lockout.

This Forces The Lifter, To Drive Forcefully, Throughout The Entire Repetition Of The Lift.

Not Just "Halfway".

For Fighters, This Is Great For Force Development.

Great For Speed.

Great For The Time Put In The Gym, Positively Carrying Over Into The Ring, Cage, Or Mat.

Great For Stronger & Explosive Punches, Kicks, And Takedowns.

This Is Known As "Accommodating Resistance".

I Learned This, Personally, From Louie Simmons Of WestSide Barbell.

Louie Invited My Good Buddy Joe And I, To Train And Learn, A Decade Ago.

I Have Used This With My Fighters, Ever Since.

From Our Amateurs To Our World Champions.

I Only Use What Works.

An Important Ingredient, In The Recipe For Success, We Will Continue With.

Gratitude And Appreciation.

Friday, August 21, 2015

365 IB. Barbell Deadlift At A 140 Pound Fight Weight

365 IB. Barbell Deadlift At A 140 Pound Fight Weight

3x Diamond Gloves Boxing Champion,

2x Team USA vs Ireland Champion,

Professional Boxer,

Kevin "Hurricane" Hernandez.

365 IB. Barbell Deadlift At A 140 Pound Fight Weight.

Bound To A Weight Class, On A Calorie Restricted Diet,

Yet, We Get Stronger.

Science And Experience.

Gratitude And Appreciation.

Friday, July 24, 2015

The Calm Before The Storm: Gerald "Lil'Bomb" Javier

THE CALM BEFORE THE STORM

As Of This Very Moment,

We Are Less Than One Month Away.

Gerald "Lil'Bomb" Javier Will Be Making His Professional Boxing Debut,

In Jersey City, New Jersey. U.S.A.

For Us?

Almost 8 Years In The Making.

For Him?

His Entire Life, Leading Up To This Point.

It's So Easy,

Even Habitual,

To Focus On The Accomplishments.

For Gerald?

To Name A Few:

A Former Defending Tri-State Combat Champion At 125 Pounds,

A New Jersey Golden Gloves Boxing Champion (State Champion) At 119 Pounds,

Squats 435 Pounds,

Deadlifts 415 Pounds,

Box Jumps Over 3 Quarters Of His Body Height From The Static(In Place) Position,

Performed At A 120 Pound Bodyweight,

And Is Often Looked At As A "Genetic Freak".

"He Was Born That Way",

"It Always Comes Easy For Him",

"He Is Genetically Gifted",

"He's Got Something We Don't".

Ready For This?

That's Absolutely Weak Minded,

Excuse Making,

Factless,

Bullsh!t.

BULLSHIT...

What We Fail To See, Most Of The Time, Is The Failures.

The Blood, Sweat, And Tears.

The Set Backs,

The Injuries,

The Broken Bones,

The Sacrifice,

The Discipline,

The Work Ethic,

The Drive,

The Determination To Keep Going, Where Others Are Too Afraid.

To Make No Excuses And Learn From The Setbacks.

If You Happen To Buy A Ticket And Attend Lil'Bomb's Professional Boxing Debut,

When You Are Watching Him,

Win, Lose, Or Draw,

Remember The Reason Why He And His Opponent Are There,

Has Everything To Do With Doing The Things That Most Are Not Willing To Do.

Hard Work, Consistency, Over A Lifetime.

Never Letting Excuses Blind Your True Abilities,

Blind Your Dreams.

Having Enough Balls To Go After Your Dreams, In Spite Of All The Fear That Life Has To Offer.

Nobody Ever Did Anything, With A Lack Of Belief And With A Foundation Of Excuses.

"Getting Strong Now, Won't Be Long Now",,.

The Light In Darkness.

Sacrifice For Reward.

www.YESSBARBELL.com

THE YESS TRAINING BARBELL CLUB (ROSSI'S GYM) Is A Professional Strength, Conditioning, & Skill Gym For Fighters. Here, You Will Find, The Real Life "ROCKY BALBOAS".

Have A Question?

Shoot Us An E-mail, Sign Up To Receive Our Updates, And Add Us On From Any One Of Our Social Media Links.

Monday, June 22, 2015

Book Review: A Book Of Five Rings

Miyamoto Musashi's "A Book Of Five Rings".

Before We Go Any Further,

You Might Be Asking Yourself,

Why In The Hell Is A Strength, Conditioning, & Skill Gym For Fighters,

Writing Book Reviews On Their Web Site?

Because This Is Who I Am, And What I Do.

Who We Are, And What We Do.

I Am A Coach, I Am A Reader, I Am Many Things.

I Live My Life To "Live, Love, Learn, And Pass On".

It's Who I Am As A Person, As A Coach.

Consider This Part Of The Learning And Passing Of Knowledge "On".

What's The Alternative?

Posting And Spreading Bullsh!t?

Gossiping About The Latest "TMZ" News?

Bashing Someone Else's Race, Religion, Or Political Point Of Views?

Passing Judgement About People According To How Much Money They Have?

How Much Sh!t You Own?

Talking Sh!t About Your Gym?

That's Not Me.

Writing About What I Learned From A 1600's Japanese Ronin Samurai Warrior Is.

Being A Positive Influence And Spreading Knowledge Is.

This Is What You Get When You Train In Our Gym.

When You Read Our Social Media.

What You Get From Me, As A Coach.

As A Person.

Now,

On To Being Who We Are...

Book Review: A BOOK OF FIVE RINGS.

This Was Written On The Back Cover Of The Book:

"I Have Some Advice For American Businessmen Who Are Trying To Figure Out Why The Japanese Excel In Business. Buy And Study A Copy Of Musashi's A Book Of Five Rings (The Overlook Press, Translated By Victor Harris)".

Shinmen Musashi No Kami Fujiwara No Genshin (Miyamoto Musashi) Is One Of The Most Famous Japanese Samurai That Ever Walked The Planet.

To The Japanese Culture?

"Kensei" Or "Sword Saint".

To Businessmen, Martial Artists, Philosophers, And Fighters?

A Warrior Samurai Who Lived In The Early 1600's Japan,

Killing Over 60 Opponents By The Age Of 30 Years Old,

Known For Cutting His Competition Down While Holding Two Swords,

Constructing A Reputation, Being Known As Invincible,

Possessed A Philosophy Known As "The Way Of The Sword".

He Lived To The Age Of 61,

Retreated Into A Cave, The Last Few Years Of His Life, And Wrote Many Books And Manuscripts.

One Of The Last And Most Famous Books, "The Book Of Five Rings".

My Thoughts?

This Book Is Deep.

Deeper Than A Book On Japanese Sword Fighting (Kendo).

This Is A Book On The History Of The Samurai.

Into The Mind And Thought Process Of Miyamoto Musashi.

His Beliefs,

His Philosophy,

His Thought Process,

His Mindset.

A Killer,

A Warrior,

A Samurai,

With A Code.

He Wasn't Great On Chance.

A Life Of Discipline, Contemplation, And Constant Self Actualization.

He Hardly Took A Bath.

When He Did?

With His Sword.

Very Smart Man, With True Artistic Ability.

Writer, Painter, Sculptor,

But,

First, And Foremost,

A Warrior Samurai.

THE BOOK OF FIVE RINGS Is A Book On Strategy.

Miyamoto Musashi's Strategy.

His "Way",

Broken Down Into Five Books:

The Ground Book,
The Water Book,
The Fire Book,
The Wind Book,
The Book Of The Void.

His Strategy?

1. Do Not Think Dishonestly.
2. The Way Is In Training.
3. Become Acquainted With Every Art.
4. Know The Ways Of All Professions.
5. Distinguish Between Gain And Loss In Worldly Matters.
6. Develop Intuitive Judgment And Understanding For Everything.
7. Perceive Those Things Which Cannot Be Seen.
8. Pay Attention Even To Trifles.
9. Do Nothing Which Is Of No Use.

Just As I Stated Previously,

Miyamoto Musashi Was A Very Smart Man.

An Intellectual.

He Was No Savage.

He Was A Disciplined, Calculated, Samurai Warrior.

He Talked The Talk,

Walked The Walk.

Lived His Life According To His "Way".

There Is Honor In That.

As Far As His "THE BOOK OF FIVE RINGS"?

Even He Knew There Is Only So Much You Can Learn From A Book.

In His Own Words:

"If You Want To Learn This "Way", Deeply Consider The Things Written In This Book One At A Time. You Must Do Sufficient Research And Train Diligently."

What Did I Take Away?

Don't Get Caught Up In Your Own Bullsh!t.

Question Everything And Learn As Much As You Can.

Just Because Something Sounds Great On Paper, And Others Are Doing It,

Doesn't Mean It's "The Way".

Listen To What Your Own Intuition Has To Say.

Don't Focus Just On What's In Front Of You, But All Around You.

Plan Ahead, See The Bigger Picture,

And,

Live According To Your Code.

Sacrifice For Reward.

The Light In Darkness.

www.YESSBARBELL.com

THE YESS TRAINING BARBELL CLUB (ROSSI'S GYM) Is A Professional Strength, Conditioning, & Skill Gym For Fighters. Here, You Will Find, The Real Life "ROCKY BALBOAS".

Have A Question?

Shoot Us An E-mail, Sign Up To Receive Our Updates, And Add Us On From Any One Of Our Social Media Links.

Sunday, May 31, 2015

A Bucket Of Sand

Why A Bucket Of Sand?

A Cure For The Shoulders, Elbows, Wrists, And Hands.

Internal/External Rotation Of The Shoulder, Flexing/Extending At The Elbow, Pronating/Supinating At The Wrists, And Flexing/Extending/Dynamic Stabilization Of The Hand & Fingers.

Where To Start?

With The Intent To Touch The Bottom.

1 Set Of A 3 Minute Round, For Each Hand.

Perform This At The Beginning Of Training, At The End Of Training, Or At A Entirely Different Time.

When Dealing With The Sand, There Is Constant Resistance, In Any Direction.

The Deeper You Dig, The Greater The Challenge.

The Sand Will Have A Therapudic Like Effect, Increasing Blood Flow & Circulation.

Especially In Areas Of The Fingers And Hands (Knuckles).

This Is Also A Less Intense Means To Build Strength In The Grip.

Keep In Mind, We Are Not Just A Strength & Conditioning Gym, But A Skill Gym For Fighters.

We Build Our Fighters In House, From The Ground Up.

Putting Our Reputation On The Line, Not Just As Trainers, But Coaches.

Not Just In Theory, But Practicality.

Teaching Them The Sweet Science Of The Very Combat Sport They Compete In, Besides Providing Their General Physical Preparedness.

From Coaching Them In The Gym To Coaching Them In The Ring.

Our Product Is Displayed Every Week We Fight.

Front Row Seats, No Keyboard To Hide Behind.

For Fighters, By Fighters.

Big Difference.

The Light In Darkness.

www.YESSBARBELL.com

THE YESS TRAINING BARBELL CLUB (ROSSI'S GYM) Is A Professional Strength, Conditioning, & Skill Gym For Fighters. Here, You Will Find, The Real Life "ROCKY BALBOAS".

Have A Question?

Shoot Us An E-mail, Sign Up To Receive Our Updates, And Add Us On From Any One Of Our Social Media Links.

Saturday, May 30, 2015

Racket Ball Reaction Drill

Racket Ball Reaction Drill

Joe Rossi & Gerald "Lil'Bomb" Javier.

Lil'Bomb Preparing For His Professional Boxing Debut.

Perform This At The Beginning Of Your Training, As A Warm-up,

Or,

At The End Of Your Training, In The "Extra Work" Category.

Unlike The Tennis Ball, The Racket Ball Pushes You To Move And React At A Faster Pace.

This Is Another One Of The Many Reaction Drills We Use.

Reaction Drills Go Far Beyond Developing Instantaneous, Coordinated, Responses.

They Force You To Focus.

Not Think, But FOCUS.

The Only Way To Get Into The Body's Accurate, Harmonious, Rythmic, Ability To Repetitively Respond (With A Drill Like This) Is To Concentrate.

The Moment You Start Thinking, You Lose Your Ability To Respond More Accurately.

We Perform This Drill For Rounds.

You Have To Be In The Moment, On Auto Pilot, In Order To Improve Upon This Drill.

Emotions Never Too High, Never Too Low.

Just Ready To React.

Sounds Like Competing? Doesn't It?!?

That's Why We Do It.

Drills Like These Are Great, Leading Up To The Fight.

More Than Just A Gym.

The Light In Darkness.

www.YESSBARBELL.com

THE YESS TRAINING BARBELL CLUB (ROSSI'S GYM) Is A Professional Strength, Conditioning, & Skill Gym For Fighters. Here, You Will Find, The Real Life "ROCKY BALBOAS".

Have A Question?

Shoot Us An E-mail, Sign Up To Receive Our Updates, And Add Us On From Any One Of Our Social Media Links.

Saturday, April 25, 2015

SS Yolk Bar Pin Squat

To Start, Set The Pins Of Your Power Rack, At The Desired Squat Depth.

In This Picture, We Are Using A Saftey Squat Bar To Perform A Pin Squat.

For The Sake Of Getting The Job Done With This Lift, Any Variation Of A Barbell Will Do.

Setting Up The Bar On The Pins Forces You To Perform The Squat From The Bottom Position.

Unlike The Regular Barbell Squat Where You Lower The Barbell Into The Squat Position (Reducing Force, Eccentric, To Produce Force Concentric) The Start Of This Lift Forces You To Start The Concentric Component First.

Simply Put, Squatting The Bar Up First, Instead Of Lowering It Down To Start The Lift.

We Call This "Static Over Dynamic".

Training The "Static Over Dynamic" Component In The Over All Development Of Strength.

Also Known As "Starting Strength".

The Pins Allow You To De-Emphasize The Lowering Portion Of The Lift, While Reaching The Desired Squat Depth, Every Time.

How Does This Translate To Fighting?

Fighting And Competing In The Ring, Cage, Or Mat?

A "Go To" For Building Explosive Strength And Power For Throwing A Punch, Kick, Or Take Down.

Any Kind Of Squat, If Performed And Programmed The Correct Way Will Do That, But There Are Other Benefits To Starting A Squat From The Bottom Position.

For Us, This Is A Great Way To Build Strength, While Decreasing The Amount Of Eccentric Muscle Work For The Sake Of Recovery.

Eccentric, Meaning Reducing Force.

In A Regular Squat, You Have To Lower The Bar By Squatting Down Into The Bottom Position First.

During This Lowering Faze Of The Lift, You Are Eccentricly Reducing Force (Squatting The Bar Down), To Concentricly Produce Force (Squatting The Bar Up, To Lock The Lift Out).

The Eccentric Part Of The Squat Is Where The Majority Of Muscle Break Down, Hypertrophy, And Soreness Comes From.

Eccentric Work Is Vital In The Overall Development Of Building Strength For Sport.

From A Recovery Standpoint, The Squat From The Bottom Position (Off The Pins, Or Off Blocks, Depending On Your Set Up), Is Great Because It Gets The Job Done (Building Strength), Without Getting Your Ass Kicked With Days Of Soreness.

Another Tool Out Of Our Tool Box.

We Are More Than Just Another Fight Gym.

Sharing Knowledge, Producing Results, From The Champions We Build.

We Will Continue To Share As We Continue To Grow.

The Light In Darkness.

www.YESSBARBELL.com

THE YESS TRAINING BARBELL CLUB (ROSSI'S GYM) Is A Professional Strength, Conditioning, & Skill Gym For Fighters. Here, You Will Find, The Real Life "ROCKY BALBOAS".

Have A Question?

Shoot Us An E-mail, Sign Up To Receive Our Updates, And Add Us On From Any One Of Our Social Media Links.

Sunday, March 22, 2015

Weighted Planks (Isometric Abdominals)

How Do Two Champions, In Their Own Respected Sports (Boxing & Judo), Train Planks?

Weighted.

Weighted Isometric Abdominal Planks.

Keep In Mind,

Isometric Holds (Isometric Muscle Contractions), "Holding For Time", Is One Of The Most Effective Ways To Increase Strength.

Often Overlooked.

One Of The Most Effective Ways To Increase Strength In:

A Specific Muscle Group

A Specific Exercise

A Specific Range Of Motion

In Order To Progress, Blast Through Any Sticking Point, In Any Movement Or Exercise.

For Example:

A Timed Hold, With Weight On Your Back, In A Barbell Back Squat.

Pushing A Barbell Into The Pins Of Your Power Rack,

Driving Hard For Further Recruitment, In A Sticking Point Of A Bench Press,

Etc.

Isometric Abdominal Planks Is One Of The Many.

Where We See Others Go Wrong, When Performing Planks, Is The Lack Of Involvement From The Rest Of The Body.

Without Giving The Full Dissertation, On This Subject, Here Is A Good Start:

•Get Your Body Fully Involved.

Squeeze Everything.

Even Your Fists.

Squeezing Your Grip Sends A Signal To Contract Everything Else In Your Body.

Fact.

•Straighten Out 'Ya Neck And Stop Looking Up.

•Squeeze Your Stomach And Ass At The Same Time.

As If You Were Gonna Get Punched In The Stomach And Slapped Hard On Your Ass.

It's Not Really A Plank, If You Have A Saggy Ass, Hyperextended Low Back, And Fully Extended Abdominals.

For The Sake Of Social Media, This Will Separate You, From The Rest.

The Light In Darkness.

www.YESSBARBELL.com

THE YESS TRAINING BARBELL CLUB (ROSSI'S GYM) Is A Professional Strength, Conditioning, & Skill Gym For Fighters. Here, You Will Find, The Real Life "ROCKY BALBOAS".

Have A Question?

Shoot Us An E-mail, Sign Up To Receive Our Updates, And Add Us On From Any One Of Our Social Media Links.

Saturday, February 21, 2015

Are We For Real? The Real Life "ROCKY" Gym? You Decide.

Our Credentials...

Not Even The Half Of It.

A Symbol Of What "Sacrifice For Reward" Means.

Worth More In Weight, Than Any Masters Degree, Certification, Title, Or Stripe On Your Belt.

We Keep Our Legitimacy, Hanging With Pride, On Our Gym's Wall.

Our Gym Has Produced Amateurs, Professionals, State Champions, National Champions, And Olympians.

Providing The Strength, Conditioning, And Skill.

From The Ground Up.

Over The Last 12 Years.

The Only Championship We Have Yet To Produce, Is A World Champion.

Magic Word Is YET...

Something To Ponder When Questioning Our Fighters, Coaches, Training Program, And Philosophy.

And,,,

Whether Or Not,

What We Provide,

Positively Transfers Over Into The Ring, Cage, Or Mat.

Always A Student.

Always Learning.

Always Growing.

Always Providing.

Always Striving.

The Best Is Yet To Come.

Why?

Because We Will Always Earn It, By Working For It.

Those Medals, Belts, And Trophies Are Also Symbolic Of How Many Times We Have Failed.

Those Failures Created Growth, So We Will Continue To Not Be Afraid To Fail.

Last, But Not Least, We Do Have The Academia Behind All Of Our Practical Experience.

This Picture, This Post, Was Meant To Hammer Home A Point, For Any In Question.

We Are A Team.

Not One Man Or Women Is Greater Than The Other.

This Is Why I Believe We Continue To Succeed.

In Regards To Our Gym?

The People,
The Atmosphere,
The Champions,
The Team,
The Knowledge,
The Experience,
The Science
The Program,
The Specialty Equipment,
Everything Which Assists And Compliments Our Program.

This Gym, Is Our "Walk In" Tool Box, With Our Tools, That Produce Champions.

Produce Results.

Our Equipment Is Not Fancy, Because We Use It To Compete.

Not To Polish, In Order To Sell Memberships.

As Successful As Our Tools Are,

It's Not The Tools, But The Carpenter(s).

The Best Gyms That I Have Personally Been To, The Ones Where World Champions Have Been Built, (Not The Gyms That Tag Their Name Onto The Fighter Just From Stopping In),

Come From Gyms Like Ours.

For Anyone Reading This:

You Want To Be Great Fighter?

A Champion?

You Want To Be Strong Enough To Lift 3x Or More Of Your Body Weight?

Build Enough Explosive Speed Jumping 3 Quarters Or More Of Your Body Height?

Here Is How:

Open Yourself Up To Learn,

Be Coached,

Mentored From Seasoned Fighters, Coaches, And Training Partners.

Get Yourself Into A Positive, Electric, Atmosphere.

A Blood, Sweat, And Tears Gym That Produces Champions.

Get Away From The Ordinary,

Surround Yourself With Extraordinary Human Beings.

As Far As Identifying,

Being Known As "The REAL LIFE ROCKY BALBOA GYM"?

A Childhood Dream, Into An Adult Reality.

Nothing More, Nothing Less.

A Wink,

A Tip Of The Cap.

A "Tip Of The Cap" To Being A Kid.

A Kid Who Decided What He Wanted To Do For The Rest Of His Life.

From An Experience In A Movie Theater,

December, 1985.

Unlike A Movie,

We Will Continue To Be REAL.

"Real Life".

Although We Are A "Mom 'N Pop" Gym,

We Are Not The "Little Gym That Could".

Our Results Speak For Themselves.

This Is THE REAL LIFE "ROCKY BALBOA" GYM.

This Is Gospel.

Our Gospel.

Life Is Too Short.

Do It Your Way.

Frank Would Approve.

The Light In Darkness.

www.YESSBARBELL.com

THE YESS TRAINING BARBELL CLUB (ROSSI'S GYM) Is A Professional Strength, Conditioning, & Skill Gym For Fighters. Here, You Will Find, The Real Life "ROCKY BALBOAS".

Have A Question?

Shoot Us An E-mail, Sign Up To Receive Our Updates, And Add Us On From Any One Of Our Social Media Links.

Tuesday, January 20, 2015

Box Squat For Fighters

Watch This Video Part I

(If You Have Trouble Viewing This Video, Log Onto Our Main Web Page www.YESSBARBELL.com )

Watch This Video Part II

*Update* (You Can't Be Relaxed With Maximal Weight On Your Back)

(If You Have Trouble Viewing This Video, Log Onto Our Main Web Page www.YESSBARBELL.com )

The Barbell Box Squat Was One Of The Most Popular Forms Of Squatting.

Almost Every Coach Had Their Athletes Sitting Back On A Box Or A Bench.

Box Squatting Could Do No Wrong.

Then What Happened?

Then,

Then, Crossfit Happened.

I Am Laughing My Ass Off, As I Write This, Because Even In The Performance Industry, There Are Trends.

What Is "Popular", Is What Is "In".

What's "In" Now?

Overhead Squats, Front Squats, Olympic Squats (Ass To Ground), Free Squats,

And,,,

Bashing The Box Squat.

But, What For Our Gym?

But, What For Our Training Program That Is Always Evolving And Adjusting?

Our Gym Marches To The Beat Of A Different Drum.

We Are Not Married To Any One Exercise Or "Trend".

It's Not About "This Exercise Vs. That Exercise".

It's About Choosing What Is Appropriate For The Training Response You Want To Elicit.

The Training Response We Want To Elicit.

I'm A Coach.

A Carpenter.

I Coach And Build Fighters From The Ground Up.

In Skill, In Physical Preparedness.

As A Skill Coach, And As A Strength & Conditioning Coach.

I Do Both!

Big Difference.

The Box Squat Is Just Another Tool Out Of My Tool Box.

Just Like A Heavy Bag When Training Skill.

The Box Squat Is A Tool That Puts A High Amount Of Focus On The Hips And Hamstrings.

And What Are One Of The Many Ways We Coach It?

By Sitting Back On The Box, And Stopping All Momentum.

All While Staying Engaged, Under Maximum And Submaximum Weight.

Training The "Static Over Dynamic" Component By De-emphasizing The Stretch Reflex Within A Squatting Movement.

As Stated In The Video Above, A Lift That Builds "Starting Strength".

This Is One Of The Many Of What This Tool Has To Offer.

The Box Squat That Is.

And In Doing So, We Get To Hit The Same Depth In The Lift, Every Son Of A Bitch'En Time.

Less Margin Of Error, When Teaching And Building Fighters Submaximum And Maximum Strength.

Another Variation, Among Many, That Builds Strength & Power For Fighters.

This Does Carry Over.
FACT.

I Choose Exercises Based On A Simple, Yet Highly Effective Criteria:

The Exercises I Choose Have To Elicit The Greatest Carryover Into The Ring, Cage, Or Mat.

Having The Least Amount Of Risk.

Exercises And Movements That Give My Fighters The Biggest "Bang" For Their Buck.

For Their Body, For Their Performance.

My Training Program Is Built With These Fundamental Understandings In Mind.

Nobody In Our Gym, Gives A Sh!t What You Can Lift, If You Can Not Recover From It, And It Does Not Transfer Over Into The Ring, Cage, Or Mat.

Our "Tools" Are Specific In Nature.

The Parallel Box Squat Is One Of Them, Training And Cycling In And Around That Depth.

No More, No Less.

As Far As What Happens Before Our Guys Get Their Strength Work In?

Before They Even Touch A Barbell??

Hard Sparring, Skill Work, And All Other Specific Training Necessary, For Greatness Outside The Weight Room, And Where It Counts Most,,, In Their Sport.

In The Ring, Cage, Or Mat.

Their Skill Training.

Always Competing.

In Season, All Year Long.

No Off Season.

Bound To A Weight Class On A Calorie Restricted Diet.

It's The Nature Of Combat Sports.

We Train To Fight, Not Train To Train.

Just Some Perspective To Pass Along With This Video.

We Only Perform The Stuff That Works.

Knowing The Difference, Is What Separates Us, From The Rest.

THE YESS TRAINING BARBELL CLUB (ROSSI'S GYM) Is A Professional Strength, Conditioning, And Skill Gym For Fighters. Here, You Will Find, The Real Life "ROCKY BALBOAS".

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Sunday, December 21, 2014

Book Review: THE ALCHEMIST

I Prescribe Reading To The Fighters Of Our Fight Team All The Time.

The Book "The Alchemist" By Brazilian Author Paulo Coelho Is One Of Them.

His Life Story (Paulo Coelho) Is What Reeled Me Into Reading His Books.

Really Something Else.

I Suggest You Check It Out.

SOME THOUGHTS TO PASS ALONG FROM THE BOOK "THE ALCHEMIST":

In the prologue and introduction, according to Paulo, there are 4 things that hold us back. 4 things that keep us from achieving our dreams, or in his words finding our "Legend".

1. Being taught from an early age, it's not really possible (when it really is).

2. Fear of failure from not just failing, but failing at something you really care about.

3. Love. We believe if we go after what we really want in life, it may hurt the ones we love, for whatever reason.

But,,, if the ones we love, truly love us, they will eventually be on board to support us.

4. Fear again. But, another kind of fear.

Fear of once actually making it happen, achieving your own personal "Legend", living it out, and suffering an unspoken guilt to obtain your dream around many who have not, cannot, for whatever reason, obtain their own dream.

MY THOUGHTS:

His point to all of this (which is explained) is GOD put you on this earth to find your "Legend" and accomplish your TRUE dreams.

The "universe" (GOD'S own system of the way things are), is set up to give you help and assistance along the way, but if you do not believe, trust, and feel worthy, it won't happen.

It won't happen and you will continue to live in a self inflicted unhappiness because it's by your own doing.

If you believe in GOD (a higher power), trust in, no matter how many set backs (set backs is a part of the growing closer to accomplishment process) and keep fighting for what you believe you are worthy of, it will happen.

You will accomplish it, find your own personal "Legend".

The Greatest of all, in regards to discovering and accomplishing your own personal legend, is that it is the greatest way to positively affect humanity.

To find one's own true purpose is where one will have and operate at the highest level, and have the greatest impact on one's own life, which will also impact at the highest level, all those around.

If you are doing what you are truly meant to do, because it comes from a true place, what GOD has put you on this earth to forfill, because you are passionate and inspired, it will have the highest impact to do the same for others.

Think of how a great song can make millions of people feel, how a beautiful painting can invoke inspiration, how a writer can write in such a way, that it can set in motion, a change in others thinking that leads them to their own personal "Legend".

But, all of that had to first come from the singer/songwriter to write and sing, the painter to paint, and the writer to write.

They all had to find and go after what they were inspired to do. What they were meant to do, in order to invoke what their work did for all of us to appreciate and become inspired by them.

WHAT DO I BELIEVE?

The Purpose Of Life Is To Have Purpose.

It Starts With Belief.

Nobody Stepped Into The Ring, Cage, Or Onto The Mat And Won The Championship With A Lack Of Belief.

I Believe Anyone Going After Their Dream Or Having Already Obtained Theirs Can Identify With This.

Like GOD, It's Not Something You Can Prove, But Something You Can Only Experience.

Now Go And Ponder That!

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More To Come...

Joe Rossi

THE YESS TRAINING BARBELL CLUB (ROSSI'S GYM) Is A Professional Strength, Conditioning, & Skill Gym For Fighters. Here, You Will Find, The Real Life "ROCKY BALBOAS".

Friday, November 28, 2014

The Barbell Hip Thrust, Special Exercises, & Addressing Weak Links

THE YESS TRAINING BARBELL CLUB'S 125 IB. MMA Flyweight Champion & Fight Team Captain, Gerald "Lil'Bomb"Javier, Performing Barbell Hip Thrusts From The Floor, Using 315 Pounds.

"You Are Only As Strong As Your Weakest Link", But What Does This Really Mean For Us In Regards To Performing Special Exercises?

You Guessed It.

We Assign And Perform Special Exercises According To What The Fighter Needs.

In Order To Address The "Weak Links".

Not Because We Seen "So And So" Doing It On A YouTube Video.

Everything In Our Gym Has To Be Validated, Serve A Purpose, With Minimal Risk And Maximum Reward, For The Sake Of Improving In The Ring, Cage, Or Mat.

Otherwise, It's Bullsh!t For Us.

Bullsh!t Is A Waste Of Time.

Special Exercises, When Programmed The Correct Way, Address The Weak Links Of The Fighter, To Improve The Overall.

Last Time Gerald Performed A Barbell Deadlift With 405 IBs., His Weakest Part Of The Lift Was His Lock Out.

The Last Part Of Completing A Barbell Deadlift.

What We Are Looking For In A "Lock Out", In Relation To A Barbell Deadlift, Is When The Hips Come Out Of Flexion (Ass Is Out In Flexion) And Into Extension (Glutes Are Contracted, Hips Are Extended Into The Bar).

My Guys Know This As "Shoot The Hips Through" (A Verbal Coaching Que I Shout Out To Them, During Their Lifts).

Why The Barbell Hip Thrusts For Lil'Bomb?

Barbell Hip Thrusts Is A Go To Special Exercise For Us That Strengthens And Develops The Hamstrings, Glutes, And Low Back.

A Great "Isolate To Integrate" Tool Out Of Our Tool Box.

It Isolates Hip Extension, Trains The Muscles Responsible For Locking Out A Barbell Deadlift (Hamstrings, Glutes, Lumbar Spinal Erectors To Name A Few), In Order To Improve The Lock Out For A Barbell Deadlift.

Strengthening, Through Training The "Lock Out", In Order To Improve The "Lock Out" In The Barbell Deadlift.

Do You See Some Of The Methodology Here?!?

Everything Lil'Bomb Javier Needs Next Time, For 405 Or More.

415 IBs. At A 125 Pound Fight Weight

Stronger Hips = Stronger Punches, Kicks, Take Downs, And Movement.

Everyone Looks Great Under Light Weight.

The Weak Links Are Always Exposed When You're Challenged.

In The Gym, In The Ring, And In Life.

More On Gerald "Lil'Bomb" Javier's Training.

Always Passing On...

Have A Question?

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www.YESSBARBELL.com

THE YESS TRAINING BARBELL CLUB (ROSSI'S GYM) Is A Professional Strength, Conditioning, & Skill Gym For Fighters. Here, You Will Find, The Real Life "ROCKY BALBOAS".

Friday, October 24, 2014

The Dynamic Effort Method: 750 Sq Feet

From The Documentary Being Filmed In Our Gym "750 Sq Feet".

In This Clip, We Explain The Dynamic Effort Method, Demonstrate One Of The Many Ways We Apply It, And Explain How It Pertains To Our Fighters.

This Was Filmed On The Spot, During One Of Our Training Sessions With Our Fight Team, Over This Past Summer.

Keep In Mind, All Three Of The Fighters You See In This Video Can Lift Over 3x Their Bodyweight In The Squat & Deadlift.

Have A Question?

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More To Come...

Joe Rossi

THE YESS TRAINING BARBELL CLUB (ROSSI'S GYM) Is A Professional Strength, Conditioning, & Skill Gym For Fighters. Here, You Will Find, The Real Life "ROCKY BALBOAS".

Wednesday, September 3, 2014

Box Jumps & Speed Training For Fighters

THE YESS TRAINING BARBELL CLUB's Diamond Gloves Boxing Champion, Muay Thai Fighter, And Coach (Clement Quartey) Performing Plyometric Box Jumps From A Static Position.

Most Of The Fighters Of Our Gym, Are Jumping 3/4's Of Their Body Height.

This Is Not On Accident, But A Science Based Approach From Years Of Education, Experience, And Know How.

To Do So, You Need A Solid Base Of Strength And Flexibility In Order To Achieve Optimal Mobility, While Exploding Throughout The Entire Jump.

This Is Addressed, Managed, And Attained In Our Programming Throughout The Entire Training Year.

The Static Jumping Position (Static, Meaning Standing In Place. No Running Start) Trains The Static Over Dynamic Component.

Think "Starting Strength".

Eliciting Instantaneous Explosive Movement, Without Momentum.

Everything You Can Ask For When Teaching The Body How To Produce Force And Explosive Power.

Static Box Jumps Is One Of Many Options In Building Power For An Explosive Punch, Kick, Or Take Down.

After Building A Solid Base Of Strength, Plyometric Jumping Is The Start Of How We Program Power Training.

From Here, The Plyometric Variations We Program In, To Create A Physical Adaptation, For A Positive Carry Over Into Competition, Are Limitless.

But, If We Are Not Forcing An Adaptation Upon The Body, Variety Can Also Work Against You.

Progression Is Important, So Take Into Consideration How Frequently You Are Changing Exercises.

Improve Upon The Training Before Changing It.

Here are some ideas to ponder:

Plyometrics and most variations of jump training build Explosive Power.

Speed is a major component of Power Training.

If it's not as fast as you can go, it's not explosive.

Speed Strength vs. Strength Speed.

Big difference when talking about Velocity.

Know what you are training for.

Remember:

You CAN NOT be slow, jumping up onto a box, at a challenging height.

Well, technically you can, but you would bust your ass and you wouldn't make the jump.

We use wood boxes with our fight teams.

Our team has come to the conclusion that bloody shins keeps respect in the jump and is an appropriate motivator for bringing out our best.

Like a well executed deadlift, the box jump is no different.

If your technique is locked in, no blood.

Check Out Muay Thai Fighter And YESS TRAINING BARBELL CLUB Coach

(J. "Redline" D.), Getting The Most Out Of His Hips On Our Speed Day:

KNEELING BOX JUMP

Jumping 3/4's of his body height from a kneeling position is the kind of Dynamic Training which transfers over into the Ring, Cage, or Matt.

That's Just A FACT.

Big Air, Fast Arms, & Explode!

Have A Question?

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Tuesday, August 26, 2014

East Coast MMA Show 8-26-14

No Better Way To Launch The New
YESS TRAINING BARBELL CLUB Website
www.yessbarbell.com Than Plugging It On The East Coast MMA Show!

Myself, our coaches, and a few members of our fight team will be on tonight, (Live), with host Tom Kilkenny in the Bronx, New York. U.S.A.

Tune in for an inside look at the real life "ROCKY BALBOA" gym.

(UPDATE Part 1) :

What A Kick Ass Show, On A Kick Ass Radio Station, With A Kick Ass Group Of People.

Thank You Tom Kilkenny, The East Coast MMA Show, And Night Line Radio For Giving Us A Platform To Share Who We Are And What We Do.

Thank You To Our Coaches And Fight Team, Who Are My Brothers And Sisters: Gee Lil'Bomb Jay, Hung Nguyen, Clement Quartey, And New Team Member Sofi Koz.

Thank You To "Mrs. YESS TRAINING", My Wife, Coli Rossi, For Your Home Made Oatmeal Chocolate Chip Cookies, The Pic You Sent Over During The Broadcast Of Our Son, Rocco, Watching His Daddy, And Your Never Ending Support.

KICK ASS

(UPDATE Part 2) :

Over 102,500 Views!!

In Less Than 3 Days!

This Is What THE YESS TRAINING BARBELL CLUB ( ROSSI'S GYM ) Generated From Tuesday's East Coast MMA Radio Show.

Watch The Video Broadcast Version Here:

http://m.ustream.tv/recorded/51898514?rmalang=en_US

Why Are We The Real Life "ROCKY BALBOA" Gym?

Is He "Black Italian" Or "Black Asian"?

What Is Our Gym's Training Philosophy?

Who Do I Speak Russian To?

Who Is Our Top 5 All Time Fighters?

Does G Lil' Bomb's Kicks Land Like Bombs, Or Bullets?

How Does Hung's Mustache Stay In Tact After His Fights?

Why Do We Continue To Fight For The Aggressive Combat League?

Again,

We Explain All Of This On Our Recent Night Line Radio Interview.

Check The Video Broadcast Of All Of This Here:

http://m.ustream.tv/recorded/51898514?rmalang=en_US

We Are On From:

0:00:000 - 1:05:30

To

1:30:00 - 2:09:00