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Thursday, 05 June 2014 18:00

This is 1 of 3 NEW designs available at

I am extremely excited to announce the launch of! This is where you will find all of our new t-shirts and apparel.

We are now taking pre-orders for the NEW tees. (Please allow 3-4 weeks delivery time). We also have our classic black DeFranco's Training Systems tees back in stock and ready to ship ASAP!

Oh yeah, I have more GOOD NEWS...

We are back to shipping Worldwide!!! 

Go check out our new tees and order now at

Joe D. 



Do Athletes Need a Base Level of Strength in order to Perform Plyometrics?

Monday, 26 May 2014 22:36

Many coaches will tell you that they don't allow their athletes to perform any kind of plyometric training unless they can squat 2.5X their bodyweight. Other coaches have different prerequisites for plyometrics. 

So what's the deal? 

Do athletes need a base level of strength in order to safely perform plyometrics, or is it a bunch of BS?

Check out the video below to find out...

Drop me a comment below and let me know your thoughts on the subject. 

Joe D. 

PS - If this is a topic that interests you, check out the most practical, informative, and results-producing resource on the market today ---> POWER! 



Joe D's sports drink Hack! (meathead lemonade)

Tuesday, 20 May 2014 00:46

PS - I forgot to mention in the video that you can use more lemon and/or salt, depending on your activity level and the heat/humidity you're training in. 

Give my lemonade a try and then drop me a comment below and let me know what you think!

Joe D. 



Unique Farmer's Walk Variation Improves Agility!

Monday, 12 May 2014 20:52


If you’re like me, you love the Farmer’s Walk. After all, who wouldn’t love an exercise that strengthens virtually every muscle in your body, while improving your work capacity and body composition?

The beauty of the Farmer’s Walk lies in its simplicity – pick up a pair of weights and go for a walk! While the standard Farmer’s Walk works just fine, I’ve been experimenting with a unique twist that provides some added benefits for athletes.

Let me introduce you to the “Stop & Go” Farmer’s Walk, aka, the “Deceleration” Farmer’s Walk. In this variation, the athlete will walk as fast as possible (without running) for 5-10 yards, then decelerate and stop for 2-3 seconds, before re-accelerating another 5-10 yards, etc. When you stop, the weights “swing” and attempt to “push” your body forward. This is applicable to contact sports where athletes are constantly resisting opposing forces that are attempting to move them. Your ability to counteract this “push” works wonders for developing real core strength.

But the true hidden benefit of this exercise lies in its ability to improve an athlete’s “agility”. Trust me, the resisted deceleration and subsequent acceleration will do a hell of a lot more for an athlete than performing some “quick foot” ladder drills! After all, an athlete’s ability to change direction is dependent on whether or not they possess adequate strength levels to absorb, accumulate, and redirect forces. I have found the “Stop & Go” Farmer’s Walk to be a great foundational exercise to improve these strength qualities.

Here’s a video clip of the exercise being performed.

NOTE: Don’t go so heavy that you’re unable to stand upright when walking with the weights. Your shoulders should be in line with your hips throughout the set.

To make this exercise even more "sport-specific", a coach can yell "stop" at random intervals. You can also incorporate backward walks within the set.

Give these variations a try and let me know what you think!

Joe D. 

P.S. - If you’re interested in learning more never-before-seen exercises, check out our EXTREME DVD!

Want a bullet-proof core? Get Hard:CORE now!



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