RAWFIT est. 1999 
Rugby Training Motivation
There is more to strength training than looking like a musclebound Justin Bieber, bench pressing a small family car and eating your body weight in chicken breast.…
My Training this Week
Monday 28th July 2014 Stair sprints 8 rounds 25 mins today including warmup Tuesday 29th July 2014 Deadlift 4×6-8 Then Seated rows 3×12 Supinated lat pull…
Valentine's Day Massacre Workout Part 2
Part2: It’s simply continued effort. Not once or twice. Its forever. I am afraid… actually I’m not cause success in anything requires a lot of…
Strength Training Programme
Complexity is your the enemy. Simply your life, your training and everything else that you are passionate about in life. Any fool can make something simple complicated.…
5 weeks get super strong training progamme
5 weeks get super strong training programme is strength and conditioning programme to get you super strong and super lean. Now, yes it is a 5 week programme but…
Sandbag Thursday Complex
Dynamic Mobility Warm-up Then: Sandbag Complex consists of the following exercises: Bent Over Rows + Cleans (from the floor) + Zercher Squats + Shouldering (from…
Sandbag Training for Strength and Power
Dynamic Warm-up Then: Sandbag Workout 5×5 Zercher Clean 5×8 Alt Shouldering (4 each side) 3×8 Sprawl to Clean to Jerks 3×8 Shoulder to Shoulder Press to OVH…
Power Training Session
Dynamic Mobility Warm-up Then: Work up to a Barbell Heavy Power Clean and Push Press Then: 5×2 Hang Clean + Push Press Rest period 60/90 seconds per set. Then:…
Power Endurance
Foam Rolling + 20x Air Squats + 20x Jumping Jacks + 20x Seal Jumps + 20x Kriss Kross + 20x Alternate & Double Groiners + 20x Band Pulls + 20x Shoulder Dislocations…
Power Work
Mobility Work + Dynamic Warm-up Then: Work up to a heavy Clean and Split Jerk Then: 5x 2x16kg KB or 30kg BB Front Squat + 5x Burpee Pull-up + 5x Box Jumps 5 sets.…
Sandbag Workout for Strength, Power, Grip Strength
Don’t say you don’t have enough time. You have exactly the same number of hours per day that were given to Helen Keller, Bill Gates, Michelangelo, Mother Teresa,…
Saturday Complex Workout
“Life it’s not about waiting for the storm to pass, it is about Learning to Dance in the Fucking Rain.” So lets get on with making it happen once…
Power Endurance Workout
Mobility Warm-up Then: 90secs x Sandbag Clean to Shoulder – (6 each side shoulder the load) + 90secs x Hammer Slams (6 each side) 8x Pull-ups/Chin-ups 90secs x…
Super Strength Session
Dynamic Warm-up Mobility Drills Then: Work up to (todays) heavy Deadlift – Must preform a minimum of 2 reps per weight Then: 3×5 Deadlift @65% Max 2×3…
MMA ROUNDTABLE: Training Discussion
MMA STRENGTH AND CONDITIONING ROUNDTABLE The following interview was conducted by Josh Beaty with James Smith, Jamie Hale, Liam Taku Bauer, and Michael Frye. JBeaty:…
Squat followed by Deadlift Training Session
Squat and Deadlift Strength Session Dymanic Warm-up Then: 2×15 BB (no weight) Squat 5×3 BB Squat 65%Max Then: 5×3 Deadlift (increase weight each set – close…