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Old 11-16-2011, 06:40 AM   #21
Drew Cloutier
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

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Originally Posted by Chris Mason View Post
Robert, an important point, when we get W4A rolling we will be willing to travel basically anywhere to host seminars and or certifications if CF decides to include this in their program.
Including Canada!! I've never heard of any Westside seminars up here...we're just across the lake!!
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Old 11-16-2011, 12:54 PM   #22
Rick Scarpulla
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

I am glad I was able to help Paul and he really did great. I see that many of you are eager to learn some of the things we are doing and going to be releasing in our program. Heres a couple of points to include to bring the squat up for those that are interested. A strong core is vital not some cutiesy abs routine but hardcore core work. That includes lots of weighted bent over work to address the erectors as well. (Like the W4A bags which Paul used). Strong Hamstrings lots of fully extented hamstring work. Strong hips are a must, do hip work like wide walk sled drags. No sled? Drag a tire or a log or your partner but you gotta drag . Speed work- again do not get rid of speed day. The speed carries the force through the lift so it is vital. No speed no lift. Jump jump jump lots of explosive jumps. I have an article on my site detailing some of our methods check it out if you need help on how to jump correctly. Proper Form is a must in all lifts. If you need help IM me and maybe I can help you further if you need. You guys laughed at one legged squats. We do them to. Uni-latterell work is also important. 900 pound squat one leg squats 450. Glutes are another must. Here it is, skinny little legs and a flat butt and your toast. Poor slow athlete. Strong solid steel hamstrings and a well developed butt with a strong core and you have an athlete. Look at the best athletes they all have the above. If skinny was the answer then marathon runners would rule. Know any powerhouse stickmen? It is smart, hard work. Throw away leg extensions and crunches. Get rid of kickbacks and cagels. If your facility sucks leave. Exercise selection is the key. Then get all over it! This is Westside!!! I gotta go im gettin all fired up. Train Hard Train Smart! Any questions ask I'll be back!

Last edited by Rick Scarpulla : 11-16-2011 at 12:58 PM.
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Old 11-16-2011, 03:25 PM   #23
Zach Reed
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

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Originally Posted by Rick Scarpulla View Post
I am glad I was able to help Paul and he really did great. I see that many of you are eager to learn some of the things we are doing and going to be releasing in our program. Heres a couple of points to include to bring the squat up for those that are interested. A strong core is vital not some cutiesy abs routine but hardcore core work. That includes lots of weighted bent over work to address the erectors as well. (Like the W4A bags which Paul used). Strong Hamstrings lots of fully extented hamstring work. Strong hips are a must, do hip work like wide walk sled drags. No sled? Drag a tire or a log or your partner but you gotta drag . Speed work- again do not get rid of speed day. The speed carries the force through the lift so it is vital. No speed no lift. Jump jump jump lots of explosive jumps. I have an article on my site detailing some of our methods check it out if you need help on how to jump correctly. Proper Form is a must in all lifts. If you need help IM me and maybe I can help you further if you need. You guys laughed at one legged squats. We do them to. Uni-latterell work is also important. 900 pound squat one leg squats 450. Glutes are another must. Here it is, skinny little legs and a flat butt and your toast. Poor slow athlete. Strong solid steel hamstrings and a well developed butt with a strong core and you have an athlete. Look at the best athletes they all have the above. If skinny was the answer then marathon runners would rule. Know any powerhouse stickmen? It is smart, hard work. Throw away leg extensions and crunches. Get rid of kickbacks and cagels. If your facility sucks leave. Exercise selection is the key. Then get all over it! This is Westside!!! I gotta go im gettin all fired up. Train Hard Train Smart! Any questions ask I'll be back!
Rick,

I think it's a fair to say that A LOT of people are excited to see your program come out. In your other thread I believe you said it would be available "near the end of the year", but I was wondering if you could give us a better idea of when that would be? Just for the record, yes, I think you just might be able to make Christmas come early with this one! haha Thanks
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Old 11-16-2011, 05:01 PM   #24
Blair Robert Lowe
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

I found the use of gymnastic core exercises interesting.

When you say you one leg squat 450 (with 900lb squatters) does that mean step-ups, bulgarian split squat, or one leg leg press?
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Old 11-17-2011, 06:42 PM   #25
Rick Scarpulla
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

I think some of you misunderstood my refrence A 900lb squat means both legs are squatting 450 meaning you need equal strength in both legs not doing one legged squats with 450 on your back. For uni-lattarell work we do all the aforementioned in Blairs post and we also do lots of one legged hamstring work as well. In addition we will work various one leg squats. All geared to create strength balance and overall athleticism in our athletes. I work with many MMA fighters and they need to be strong and have balance in both legs. If you have a weak or dominat limb the other must work harder and try to compensate for the weaker limb. No different for arms. I never really thought of any of our core work as gymnastic. Although I work with some very high level gymnasts the philosiphy is again create a balanced well conditioned athlete. So I guess we do many crossover exercises some may refer to as a certain sport exercise. W4A is all about speed,strength, agility, reaction ,bio-mechanics,proper conditioning, proper exercise selection and technique along with an understanding of how to achieve all of the above with this comes an undeneiable confidence. You will know you're more ready then your opponent. You will learn how to gain the mindset to be successful. If you follow it and understand it you will be succesful. Your Crossfit is about to get a whole lot better.
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Old 11-17-2011, 08:42 PM   #26
Rick Scarpulla
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

I forgot to mention we will be handling nutrution as well. Helping you understand yor nutritional needs as well knowing what to do there is also a huge benefit. Atlarge will be handling our nutrition.
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Old 11-18-2011, 07:25 AM   #27
Evan Peikon
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Rick, Ive heard a lot from word of mouth about this program and its release date.
1) Do you think it will be released before january 1st.
2) will it be written as an ebook (like how 5-3-1 is distributed).
3) how much $ will it cost (whatever you charge I'm sure it'll be worth the price, but I'm just curious)

thanks for your time, and i can't wait to see this program!
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Old 11-18-2011, 02:21 PM   #28
Mark Davis
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

I am one of the MANY that is looking forward to reading the book. Rick, I was wondering if you could recommend some hip assistance work?
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Old 11-18-2011, 03:26 PM   #29
Chris Mason
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

We are considering an e-book.
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Old 11-18-2011, 05:12 PM   #30
James Orr
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

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Rick, I was wondering if you could recommend some hip assistance work?
I did the glute bridges on a 20" box that Chris rx's in his journal article. WOAH.
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