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Top national/natural bodybuilder Chris "Candy Grape" Hammond uses a step mill as his exclusive cardio piece of choice when dialing his body fat levels into the low single digits. We tend to favor battle ropes, sled pushes/drags, sprints, tire flips and jump ropes for cardio/conditioning at Top Line but when your taking your body to extremely shredded territory, you need a proper piece of cardio equipment.

"Nasty" Nate Jennerman. A professional MMA fighter with an impressive 5 and 1 record is shown here doing a cross directional core rotation movement using a medium strength band and a blast strap handle. We use this to build up explosive core rotation so our combat athletes can throw harder punches and jabs when they compete. It's also going to make your abs and obliques look ripped up if your body fat levels are in check. Give them a try. 100 reps each direction.

Short and varied intensity sprints have and will always be one of our top conditioning drills. Mixing 5 yard to 40 yard sprints with random and chaotic starting positions will torch fast, improve sprint positioning and build yourself a strong set of legs. Zach (a Rugby athlete) shown here setting up for short sprint variations.

Marcin Held, Bellator MMA's top lightweight fighter shown here flipping a tire as part of a fight camp conditioning program prior to his $100,000 victory in the summer of 2014. Before you start flipping, make sure you have good technique. We teach you here in this video. https://youtu.be/_s6fi1tPxnI

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Top Line Gym

Joshua shown here working on his bench press tech(nique). Even lifters who have been in the game for 5+ years can be found working on empty barbell tech work while they are at the Top Shop. Follow this link to see our popular youtube video "8 Steps to a Bigger Bench Press". https://youtu.be/H8TPufJoi_A

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Top Line Gym

Capt'n Jack hitting explosive quad work on our rare Nebula hack squat. You can see that he has it loaded up with chains so that as he gets lower in the squat the weight de-loads and gets lighter allowing/forcing him to explode out of the bottom, driving through the heavier middle and top phase of the movement. This is a serious quad burner. Try it out next time your at a gym with chains.

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Top Line Gym

Even with all of our unique and specialized @ Top Line 99% of our members main lifts are the squat, bench and deadlift. Back squats shown here in the picture by Big John who is a high school football coach, are a great overall strength builder for athletes and have been proven to be one of the best mass builders for bodybuilding, physique, figure and bikini athletes for many decades. Low reps for strength and high reps for size.

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Top Line Gym

Good old fashioned dead lifts. Hard. Heavy. Effective. Eric (aka Swoop) who is a national level powerlifter is pulling dead lifts using a sumo stance & working with over 400 pounds on the bar. Training deads 2/x per week is great for strength and power but make sure you vary your weight loads, volume and intensity to avoid destroying your central nervous system.