Welcome
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DUNGEON INSIDER REPORT: !
Why our athletes DOMINATE
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TWIN CITIES PARENTS: YOUR YOUNG ATHLETE’S
BEST SEASON EVER STARTS HERE… !
Read about just a few of our AMAZING success stories
inside, including… !
+ Bigger, Stronger, Faster—from Freshman team backup to Varsity Starter
in 9 months!
+ How dozens of kiddos now have more confidence, improved grades, and
a better attitude at home!
+ How one high school shot putter TRANSFORMED from JV mediocrity to
a varsity stud—and became the most improved thrower in the state in
the process(!!!)!
+ How dozens of hard-working, but frustrated, athletes found a “family” that
gave them the answers, and the environment, to change their athletic lives
forever…!
Dungeon Strength & Conditioning | 235 Roselawn Ave E STE 7A | Maplewood, MN 55117
www.dungeonstrength.com
Dungeon Strength & Conditioning is the premier coaching facility that not only
helps athletes build powerful strength, physically and mentally, but also builds
character, self confidence, and stresses the importance of academics... It’s truly
the dedicated athlete’s choice for no BS, no gimmicks, results-guaranteed
strength and conditioning training.
In reality, we can say whatever we want--we know that the success of our athletes and the great
things that others have to say about us will be more powerful than anything we can put on this
page. With that said, please enjoy just a few of our athlete success stories, featured articles, and
places we’ve been featured. (Before we tell you WHY we dominate you should be able to see
our athletes’ actual results, right?)!
You’ll then find more information about our program offerings, training philosophy, and more on
why our athletes CONSISTENTLY dominate the competition after becoming a part of the
Dungeon Family.
We realize you have many choices available when it comes to improving your performance and we’d like to take the time to thank
you for allowing us to present some information concerning this opportunity to bolster your child’s present and future success...!
Having been involved in the fitness and sport performance business for several years, I became increasingly frustrated with the poor
standards in our industry. Quite simply I became sick and tired of gyms and facilities where sales numbers were more important
than member results, and good training programs and qualified instruction were almost impossible to find. We set out to create the
solution. And we did.!
The Dungeon is your alternative to large, impersonal gyms. We focus on relationships with our athletes, customer service that
exceeds your expectations, and education designed to help every athlete get exactly what they need to succeed. Simply put, for
athletes that are looking to get stronger, faster, more confident, gain mental toughness, learn life lessons and accountability, and,
ultimately, get better at their sport while becoming better human beings in the process, the Dungeon is the answer.!
Home of the “best-money-you’ve-ever-spent-and-the-best-results-you’ve-ever-gotten” 12 month 100% risk free money back
guarantee. Yes, you get a year (a full 12 months), and if we’re not the best decision you’ve ever made and the best money you’ve
ever you’ve ever spent on your young athlete; if you’re not 110% satisfied with your investment for any reason at all, we’ll give you
100% of your money back. Guaranteed.!
I truly hope that your child is the next member of the “Dungeon Family” and starts the path to being our next big success story. To
help make that happen, I’ve included how you can schedule your free 98 point Athlete Audit assessment and interview (“tryout”)
workouts at the end of this packet.!
Unapologetically dedicated to your young athlete’s MASSIVE success,!
G.R. Hoff!
Dungeon Strength & Conditioning | 235 Roselawn Ave E STE 7A | Maplewood, MN 55117
www.dungeonstrength.com
What members of the family are saying...
Owner & Founder, Dungeon Strength & Conditioning
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What if ...!
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• YOU were the player all the
coaches and scouts came to
watch and talk about at practices
& games!
!
• YOU were the athlete made
opposing coaches and players
lose sleep at night trying to find a
way to stop you!
!
• YOU were the one your
teammates could count on at the
end of the game!
!
Michael Schocker, Football and Rugby!
New Life Academy High School!
!
I highly recommend Dungeon Strength and
Conditioning to any athlete that wants to vastly
improve their speed, size, and strength. Before
working with GR Hoff, I was very slow, did not have
• You could finally rest assured
knowing that the training you
were doing was actually getting
you BETTER, and not wasting
your precious time and money!
!
• YOU could have the success of
the many athletes listed on the
following pages!
!
Now you can... With Dungeon
Strength & Conditioning!
the flexibility to squat, and very uncoordinated/nonathletic. Now after six months
working with him I am much better at running, have benched 225 pounds, and squatted
400 pounds. I have also gained 40 pounds of muscle. !
!
The training environment at the Dungeon is fantastic. You are never going to see any
soccer moms shoulder pressing 2 pound pink dumbbells while sitting on a yoga ball, but
you'll see people flipping tires, hitting tires with sledge hammers, benching, box
squatting,and all that great stuff.!
!
GR Hoff is an expert and a great guy to work with. He is very dedicated to his work and
really cares about the progress of his athletes. He'll teach you what you need to apply
so you can be the best you can be, and that if you are willing to work hard you will
achieve your goals.!
!
Dungeon Strength & Conditioning | 235 Roselawn Ave E STE 7A | Maplewood, MN 55117
www.dungeonstrength.com
More on Michael: Feature article by
John Healy on Schocker’s success
“The Magic Happens in The Dungeon”!
- John Healy, August 2012!
SHOREVIEW, MN - Walk down the narrow set of stairs hidden at the back of the Press
Gym in Shoreview, Minnesota, and all of your senses go into overload. First you notice
how dimly lit the stairs are. Considering that the place you are looking for is Dungeon
Strength and Conditioning, it makes sense that the stairs descending in front of you look
like they go into a dungeon. Next you notice the thump, thump, thump of a rhythmic
drum beat mixed with heavy guitar riffs. It sounds sort of tribal and primitive. Then a
mixture of sweat and basement mustiness whacks your nose. !
!
Finally, as you make it to the bottom of the stairs, you see an array of basic, no-frills
equipment. Tractor tires – BIG tractor tires – are at one end of the room. Lots of
weightlifting iron is stacked in no apparent order. Ungodly large chains draped over bars
(what the heck are those used for?) are scattered about. As your eyes focus in the dimly
lit space, you see a young guy striding confidently from one end of the room to the
other, a “farmers” barbell gripped in each hand. Combined, they weigh 300 pounds. The
young guy drops the weights, picks up a sledgehammer, and starts beating the snot out
of one of those tractor tires. The thump, thump, thump picks up on the rhythm of the
song blasting from a set of speakers – BTO’s “Taking Care of Business.”!
“This is where the magic happens,” says GR Hoff, owner and head sports performance
coach at Dungeon Strength and Conditioning. “And this is how we make dreams come
true for our athletes.”!
Hoff says that Dungeon Strength and Conditioning’s ideal client is a highly-driven,
competitive, male or female athlete between the ages of 12 and 19, who participates in
a competitive sport. They have extremely high aspirations and expectations of
themselves and are driven to make those dreams become reality. !
!
One of those young athletes is Michael Schocker, who is working hard at Dungeon to
earn a spot on the varsity football team at New Life Academy. Schocker is going into the
10th grade at New Life, and he is hoping to get some playing time on the varsity
defensive line this fall. He is a kid who came to Dungeon last spring as a rather spindly
– and very weak - 6’1”, 208-pounder. He couldn’t complete a squat – even with no
weight on his shoulders. But after six months of hellish workouts, buckets of sweat, and
thousands of repetitions that left his muscles aching and his lungs burning, Schocker is
ready to shock his competition as a wickedly solid 240-pounder.!
“The Dungeon is hardcore, but it is a great fit for me,” proclaims Schocker, who is the
young guy that was carrying the 300 pounds of iron from one end of the room to the
other. “I like the environment here, and training with GR is a lot of fun. It’s the highlight
Dungeon Strength & Conditioning | 235 Roselawn Ave E STE 7A | Maplewood, MN 55117
www.dungeonstrength.com
of my day whenever I come to the Dungeon. And I know that this kind of training is
going to get me better results than if I was in a regular strength and conditioning
program at one of the big health clubs.”!
According to Hoff, Schocker was “one of the worst athletes I had ever encountered. He
was into sitting around playing World of Warcraft and kind of trying to be a soccer player
and then a middle distance runner. He wasn’t getting anywhere with that approach.”!
Hoff remembers the first time he had Schocker try to do a squat and it failed. “I said to
myself, ‘What have I taken on here?’” Six months later, Schocker squats 400 pounds of
weight. “He is going to bring more brute force onto the football field this fall than he ever
could have imagined,” says Hoff. !
Schocker says he and his classmates have noticed small – and not so small – changes
in him. “One of my classmates told me that he couldn’t see around me when he sat
behind me in class because my back and shoulders have gotten so much bigger. And I
am a lot more confident and comfortable about my abilities as an athlete.”!
Last year, Schocker started all year on the defensive line on the JV team. This year his
goal is to make the varsity team and battle for regular playing time on the D-line. “Once I
get there, my goal is to start full-time on the D-line at New Hope.” !
So what’s behind this place called Dungeon Strength and Conditioning that Schocker
says “changed my life” and that claims it specializes in “getting ordinary athletes
FREAKISH results.” To begin with, the emphasis on “freakish” is something that
perfectly describes the entire Dungeon operation. From the goals it sets to the training
environment used, from its strength and conditioning techniques to its owner, the
Dungeon way is “freakish.”!
“Look, we have one goal – to give Dungeon athletes an unfair advantage over their
competition,” emphasizes Hoff. “To do that, we use “no-gimmick” training methods that
truly get results.”!
Hoff points to himself as the original example of how the Dungeon system can be so
successful. Hoff, who wasn’t a starter early in his football career, eventually earned allstate honors as a senior quarterback and ran for more than 2,000 yards while leading
his high school team deep into the Texas state playoffs. Remember, in Texas football
isn’t a sport – it’s a religion. He then played college football at Trinity University and
earned all-conference honors as a sprinter and thrower in track and field.!
!
“We do training that works,” emphasizes Hoff. “I tried everything under the sun for more
than 10 years in my career as an athlete, and this type of training is what elevated me
from an average athlete to an all-state and all-conference athlete.”!
Dungeon Strength & Conditioning | 235 Roselawn Ave E STE 7A | Maplewood, MN 55117
www.dungeonstrength.com
!
Want to see some of Schocker’s biggest lifts? Check it here: http://www.youtube.com/watch?v=uCtQbw1WhcM!
But Hoff and the Dungeon emphasize much more than just getting athletes to go from
good to great physically. “We are unique in the Twin Cities because we actively work to
make sure our athletes improve not only physically, but mentally and academically as
well,” notes Hoff.!
!
Dungeon Strength and Conditioning focuses on training athletes in small groups of 4-6.
Groups are small enough so that every athlete gets the individual attention they need
while still being able to work in that highly competitive, motivating environment. “I’ve
done training both ways in the past — one-on-one as well as small group - and there is
simply no comparison,” says Hoff, noting that “something special happens when you put
competitive, like-minded, highly-driven and motivated athletes together. Every athlete
pushes themselves and their training partners to a level that just can’t be replicated by
one-on-one training. And it costs less for the parents than individual training.” !
!
“Every athlete that walks through the door will be assessed not only for their general
athleticism (strength, speed, explosiveness, flexibility, agility) but also for their ability to
excel in their particular sport. A football player has different needs than a volleyball
player, and their training will reflect that,” notes Hoff.!
!
For Michael Schocker, being a football player – no, make that being a football starter –
is what brings him to Dungeon Strength and Conditioning week after week. And with
every moment he spends in the Dungeon, he knows that he is getting one step closer to
that goal.!
!
It is, after all, a place where dreams like Michael’s can really come true.!
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Schocker Before!
Bench: !!
!
140!
Squat: ! !
!
155!
Deadlift: ! !
135!
Weight: !
!
208!
!
Schocker After!
Bench: !!
!
265!
Squat: ! !
!
425!
Deadlift: ! !
460!
Weight: !
!
253!
!
Dungeon Strength & Conditioning | 235 Roselawn Ave E STE 7A | Maplewood, MN 55117
www.dungeonstrength.com
Are you next?
! What members of the family are saying...
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!
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Matt G. Football & Baseball !
Cotulla High School!
!
(last name withheld because of current
collegiate status)!
!
“Hey man I just wanted to thank you for
everything you’ve done this past two years. I’ve
never been this strong and never thought I’d be
this good at football and you really made a
difference. I don’t want to sound corny, but
you’ve really been like a father figure to me and I’ve never had that in my life before. It
means a lot man. Seriously, thanks for everything.”!
G.R.‘s notes: Matt grew up in a single parent home, and when I first met him, to be
completely honest, I thought he was going to be one of those “all talk” athletes that says
he “wants” to do well but never works for it. I tried to work on his attitude (going from a
“talker” to a “do-er”), and he literally transformed before my eyes in our first summer
working together. Matt became an emotional leader for his team, and, even more
impressive, is now graduating a semester early and will be enrolling in the United States
Air Force.!
I am VERY proud of Matt’s accomplishments, most youth from my hometown frankly
tend to get into trouble and not accomplish much of anything, go to college, or even
leave Cotulla (my hometown). Matt went from a bit of a “punk kid” to a mature
young man, and I’m proud to say I played a small part in his growth.!
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Matt Before!
!
!!
!
135!
! Bench:
Squat: ! !
!
165!
! Deadlift: ! ! 185!
! Weight: ! ! 167!
! Vertical: ! ! 19”!
!!
! Status: backup on JV !
! football team
Matt After!
Bench: !!
!
245!
Squat: ! !
!
405!
Deadlift: ! !
405!
Weight: !
!
185!
Vertical:!!
!
27”!
!
Status: 2-way starter on
varsity football team!
Dungeon Strength & Conditioning | 235 Roselawn Ave E STE 7A | Maplewood, MN 55117
www.dungeonstrength.com
Makala Keefe, Freshman
Basketball!
White Bear Lake High
School!
!
Dungeon Strength and
Conditioning is one of the
best places I have done
training at and G.R. is one of
the best and I mean BEST
trainers I have ever worked
with and nobody could do a
better job then he can. I don't
G.R. and “Mak” at one of Mak’s more dominant
think I would go to anyone
performances of the season. We brought the whole
else because he gives me
Dungeon family down and literally had a cheering
the results I want to have. I
section for Makala, it was a an AWESOME time!
have seen him get to kids
goals in months and make
varsity teams. I just started
ant the dungeon about a few weeks ago and i can already tell that I'm getting faster and
stronger in the sports I play, Basketball and Fast pitch. Even in school gym class I have
seen Weird results. As soon as you can come into the Dungeon and join NOW!!!!!
!
As of right now Makala has been with us only a month and she’s already SHOCKING
her coaches... In fact, she’s getting varsity reps and led her team in scoring last week in
a VARSITY game. This young lady is a future star. !
Getting Social...
!
More recent update: Makala has been on a scoring FRENZY!!! As a freshman playing
on the 10th grade squad, Makala has scored 22, 32, and 22 points over her last 3
games, outscoring the entire opposing TEAM twice!!! Amazing things are happening for
our young White Bear Lake basketball star!!
!
Update 2: Makala has now been promoted to JV (she’s still a freshman) AND has seen
playing time on the varsity squad in her FIRST year of high school basketball--Makala
has done an AMAZING job with us and I couldn’t be prouder!!!!
!
!
Dungeon
Strength & Conditioning | 235 Roselawn Ave E STE 7A | Maplewood, MN 55117
Are you
next?
www.dungeonstrength.com
Getting Social...
Dungeon Strength & Conditioning | 235 Roselawn Ave E STE 7A | Maplewood, MN 55117
www.dungeonstrength.com
What members of the family are saying...
!
!
!
Deb Hedman (Makala’s mom)!
!
We are the proud parents of Makala Keefe, basketball player. She has been working out
with G.R. since August of 2012. The results we have seen are amazing. First of all,
Makala's confidence was one of the reasons we wanted someone to work with her. We
knew she had talent but she wasn't 100 percent sure. Since she has been working out
at the Dungeon she just beams with confidence and her strength is remarkable. This
season she tried out for the 9th grade team and made the 10th grade team after
working with G.R. for only 2 1/2 months. She just got bumped up to JV because of her
strength under the basket, aggressiveness and dedication to the sport. She has
received many nicknames this season such as the beast, bulldog, and has been called
an animal :) !
!
As a freshman, making the JV team and also playing on Varsity from time to time is a
huge accomplishment.!
!
We can't say enough about G.R. He is wonderful with kids and makes them feel like
family. He and the Dungeon family attended some of Makala's games and it was like
she had her own fan section. That made Makala feel special that all her friends from the
Dungeon came to cheer her on. G.R. encourages them to attend each others activity
games so that they can see what and how the other one is doing as well as being there
for one another.!
!
If you want to invest in your child, this is the time to do
it. G.R will help them to be the best they can be. He takes
such interest in each one of the kids and holds them
accountable for good grades and attitude. G.R. is an
awesome mentor, he simply ROCKS!!! !
!
Angelo “Lalo” S. Football, Basketball & Track!
Cotulla High School!
(last name withheld because of collegiate status)!
!
Dude! I made varsity!!!! I’m blowing past guys that were
faster than me last year, and I tested out stronger than
some of our linemen! I can’t wait to see what happens this
year, thanks for everything dude, Dungeon training is worth
every penny man! !
!
!
!
!
!
Dungeon Strength & Conditioning | 235 Roselawn Ave E STE 7A | Maplewood, MN 55117
www.dungeonstrength.com
What members of the family are saying...
!
!
Gabe Belmares, Senior Track & Field Sprinter!
North St. Paul High School!
!
Dungeon Strength and Conditioning is the place
to meet ANY fitness goal. G.R. is the coach and
this guy is the best. He has a degree in
neuroscience and he lives up to what claims.
Personally i dont think any coach has been
better than G.R. because no one can assess
you and give you straight up results like he
can. I have personally seen him get athletes in
top shape to reach their goals. At the moment i
am a student for G.R. and i have 100% trust in
everything he does. I have been attending the
dungeon for about 2 months now and have
put on around 7 pounds of muscle and
reaching my track and field goals for next
season. I believe he will get me there and if you
are in any sport (especially football or track and
field) you must attend The Dungeon.!
!
Joseph T. Football and Baseball, Cotulla High
School !
(last name withheld because of current college
status)!
I thought I was working hard before, but WOW,
training with G.R. has kicked my butt! !
I’m already feeling so much faster, and last week at
7 on 7 my coaches told me I looked twice as fast
as last year. Dude, I think I’m gonna end up making
varsity like you said and I didn’t even know if I’d start
on JV.!
Oh, and your quarterback drills have got the ball
FLYING out of my hand. Thanks man! !
UPDATE: “Hey G! The coaches just told me I’m
starting VARSITY QB bro! Thanks for turning me into a BEAST!”!
!
!
Dungeon Strength & Conditioning | 235 Roselawn Ave E STE 7A | Maplewood, MN 55117
www.dungeonstrength.com
Tess Natterstad, Junior Track & Field Thrower!
White Bear Lake High School!
!
My workout tonight was pretty kick ass. It was kind of an
intense upper body day and I really enjoyed it. I wasnt
feeling my best but I did give everything I could. I got
frusterated with the lift because its such different
technique but I know it will make me stronger and I feel it
already has made me stronger. The "suck stretches"
have been getting somewhat easier as I feel more
flexable and they are working because I already feel so
much faster. I will come back tomorrow well rested and
ready to kick some more a**.!
!
P.S. GR FOR PRESIDENT!!
Tess Before!
Bench: !!
!
75x1!
Squat: ! !
!
145x3!
Deadlift: ! !
NA!
Pushups: ! !
0!
More on Tess: Feature article by John
Healy on her preseason training
Tess Before!
Bench: !!
!
125x1!
Squat: ! !
!
270x1!
Deadlift: ! !
245x1!
Pushups: ! !
16!
“Turning Good into Great” - John Healy, September 2012!
!
!
Tess Natterstad Got to Join the Dungeon Army and Now the High School Shotput
and Discus Athlete is on Her Way to State!
Tucked away behind a non-descript mini strip mall just off Rice Street in Shoreview is a small
asphalt loading area. It’s a cool fall evening around 6 p.m., a time when most of us are hopefully
on the way home from a busy day of work or school.!
But not Tess Natterstad. She is hard at work, not at a job or in school, but working out. This isn’t
an official team practice for White Bear Lake High School – she started her junior year there this
Dungeon Strength & Conditioning | 235 Roselawn Ave E STE 7A | Maplewood, MN 55117
www.dungeonstrength.com
fall – but a private workout with G.R. Hoff, the owner and head sports performance coach at
Dungeon Strength and Conditioning.!
Flanked by a wooden fence on one side and the poorly-painted concrete wall of the
back of the mini-mall on the other, Natterstad is going from one part of the parking lot to
the next lugging a 53-pound kettlebell in an awkward position somewhere between her
ear and her shoulder. It looks awkward partially because she is tired and partially
because it’s just a hard lift to sustain.!
You can visibly see that Tess is tired, in pain, and more than anything else, focused.
She is not going to give up, even when Hoff says “Had enough?” after he watches her
grimace lifting the weight for the seemingly hundredth time.!
Natterstad looks at Hoff and says very clearly, so that no once misunderstands her, “NO
WAY!” This woman is becoming a warrior, an athlete dedicated to being not just good in
track and field, but great. And she is willing to pay the price.!
“Hard work pays offs,” exclaims Natterstad, who is throws the shot put and the discus
for the Bears of White Bear Lake High School. “The track workouts I had last season
are so much less intense than the stuff we do at Dungeon. Here, you kick ass every
day!”!
Hoff knows that truth to that statement. For years he’s been helping middle school and
high school athletes who have extremely high aspirations and expectations of
themselves turn their dreams into reality. He’s helped kids who could barely make their
junior varsity football team become starters on their varsity team; sprinters who were
decent in high school become all-conference athletes in college; and basketball players
who were good in high school become great.!
!
Hoff has a believer in Natterstad. “I have always wanted to be great,” she says. “I had a
bad attitude about being able to meet my goals, but G.R. has changed that. I know he
can help take me to the next level and even beyond that.”!
!
Natterstad bounced back and forth last year between varsity and junior varsity track and
field. She qualified for the conference meet in both the shot put (her personal best is
31-9) and discus (her PR is 92-2). But this year she wants to earn all-conference
recognition and go to the state meet and is aiming for throws of 35 feet in the shot put
and 100 feet in the discus. !
!
“Our approach is really simple. We have one goal – to give Dungeon athletes an unfair
advantage over their competition,” emphasizes Hoff. “To do that, we use “no-gimmick”
training methods that truly get results.”!
Dungeon Strength & Conditioning | 235 Roselawn Ave E STE 7A | Maplewood, MN 55117
www.dungeonstrength.com
Hoff points to himself as the original example of how the Dungeon system can be so
successful. Hoff, who wasn’t a starter early in his football career, eventually earned allstate honors as a senior quarterback and ran for more than 2,000 yards while leading
his high school team deep into the Texas state playoffs. Remember, in Texas football
isn’t a sport – it’s a religion. He then played college football at Trinity University and
earned all-conference honors as a sprinter and thrower in track and field.!
!
“We do training that works,” emphasizes Hoff. “I tried everything under the sun for more
than 10 years in my career as an athlete, and this type of training is what elevated me
from an average athlete to an all-state and all-conference athlete.”!
!
But Hoff and the Dungeon emphasize much more than just getting athletes to go from
good to great physically. “We are unique in the Twin Cities because we actively work to
make sure our athletes improve not only physically, but mentally and academically as
well,” notes Hoff. He also points out that you just don’t walk into the Dungeon and start
training. You have to apply to be a part of what Hoff calls “The Dungeon Army” and then
go through an interview and several workouts. Plus, Hoff interviews the athletes’ parents
to make sure they are willing to support they son or daughter as they pursue their
dreams. !
!
Dungeon Strength and Conditioning focuses on training athletes in small groups of 4-6.
Tonight, he has five kids rotating through a variety of intense workout stations. He has a
track and field thrower, a football lineman, a basketball player, a track and field sprinter,
and a hockey player. Three gals, two guys. Hoff has the same expectations of all of
them – “you will become great in your sport” – and pushes each one of them as hard as
he can. Doesn’t matter if you are big or small, male or female, black or white – he is
going to break you down and then rebuild you so you are faster, stronger and more
focused.!
!
In the process of building you back up, Hoff will make sure that your weaknesses
become strengths and that the specific needs you have for your sport are a focus.
“Every athlete that walks through the door is assessed not only for their general
athleticism (strength, speed, explosiveness, flexibility, agility) but also for their ability to
excel in their particular sport. A football player has different needs than a volleyball
player, and their training reflects that,” notes Hoff.!
!
For Natterstad’s athletic career, Dungeon Strength and Conditioning is a life changer.
Her face covered in sweat following yet another intense workout with G.R. Hoff,
Natterstad smiles as she says, “I still get so excited when I think about the call from
G.R. that said I had been selected to train at the Dungeon.”!
Dungeon Strength & Conditioning | 235 Roselawn Ave E STE 7A | Maplewood, MN 55117
www.dungeonstrength.com
!
As she lifts yet another kettlebell, Natterstad smiles again and says simply, “Now I’m
part of the Dungeon Army.” And away she goes, working to turn good into great.!
!
Jordan Garcia, Football and Powerlifting!
Cotulla High School!
!
“I thought I was strong squatting 475 pounds
as a sophomore in high school, but training
with G.R. at the Dungeon has taken me to
the next level. Not only am I stronger now (I
qualified for state in powerlifting with a 545
pound deadlift and a 515 pound squat), but
I’m quicker, faster, and more athletic than
ever. Most importantly, I started both ways
this year and was the first junior in over a
decade to win Defensive MVP honors for
my school. Thanks for everything!”!
!
UPDATE: “Hey man, just wanted to let you
know I got first team All-District on defense
and 2nd team All-District on offense. Man, I
had games where I was UNstoppable,
those offensive linemen couldn’t handle me
man! Thanks for everything!!
AS SEEN ON YOUTUBE: “Dungeon TX
Beast Jordan Garcia benches 225 x 15
AFTER crushing 7 sets of 5 of 225... Look
out South Texas Football....”!
!
Jordan’s Defensive MVP award as a
junior... among his defensive MVP
award, Jordan has racked up the
following: !
!
2012 unanimous First Team All-District
Offense and Defense (led district in 1st
team votes)!
2012 Lineman of the Year!
2011 Cotulla Defensive MVP!
2011 Texas All-State Powerlifter!
2011 First Team All-District Defense!
2011 Hon. Mention All-District Offense!
2010 Texas All-Region Powerlifter
http://www.youtube.com/watch?v=ImeS2Hj3RWw!
!
My notes: One of the other things I’m very proud of with Jordan is that he went from
being VERY average academically (and making excuses about not being “smart”) to
now taking dual-credit (college credit) classes as a junior in high school and
succeeding. He is a young man who has taken the mindset of hard work and
perseverance to heart and will no doubt continue to be a great success in everything he
does because of it. He’s coming up on his senior year, is stronger than ever, and will be
the first in his family to attend college because of his athletic and, more importantly,
academic success.!
Dungeon Strength & Conditioning | 235 Roselawn Ave E STE 7A | Maplewood, MN 55117
www.dungeonstrength.com
What members of the family are saying...
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Spencer H. Collegiate All-Conference
Sprinter (100M, 200M Dash, 4x100
relay)!
Texas HS All-State Safety!
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Recently accepted into medical school! !
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“ G.R. is one of the smartest coaches
I’ve been around. His training took my
speed and strength to a completely
different level and helped a 5’5” white
kid be a 4-time all-conference collegiate sprinter.”!
UPDATE: “Dude... just wanted to let you know I ran a 6.84 FAT (fully automatic timing)
60 today... I’ve NEVER been this fast this early. I’m stronger than ever too, I squatted
425 for 5 reps monday (bodyweight of 155). It’s gonna be a great season, man. Thanks
for everything! Oh and by the way, the hammy feels great :) ”!
Jesse W. (collegiate All-Conference Sprinter and Thrower) “having the best
offseason of his life”, and is on poised for a record-setting season this spring.”!
“I’ve worked with dozens of trainers before, always looking for an edge to get me to the
next level, and NONE of them have impressed me with their practical and scientific
knowledge of training like G.R. has. Bottom line,
G.R. has me stronger and faster than ever before,
and his knowledge of nutrition has me feeling
GREAT at workouts, and I’m getting ripped up in
places I never knew I could!!
I’m BLOWN AWAY by the effectiveness of G.R.’s
training and would recommend him to ANYONE
looking to become stronger, faster, more athletic, or
just more awesome than they are now. G.R. is the
man!”!
Marcus Booker, Head Football Coach South San
HS (Texas 5A) Bobcats and former G.A. Moore
Coach of the Year award winner.!
!
“G.R. is literally the hardest worker I’ve ever been
around. He went from a scrub to being our team’s
unquestioned leader as our All-State senior quarterback. !
Dungeon Strength & Conditioning | 235 Roselawn Ave E STE 7A | Maplewood, MN 55117
www.dungeonstrength.com
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He’s taken that work ethic and applied it to the coaching world. He’s literally the
smartest strength coach I’ve ever been around. That’s why I trust him in putting
together ALL of the training programs for my South San Antonio Bobcats... now if only I
could convince him to be my offensive coordinator!”!
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-Marcus Booker, Head Football Coach South San HS (Texas 5A) Bobcats and former
G.A. Moore Coach of the Year award winner.!
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Dr. Tom Policano, Apogee Chiropractic!
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I’ve been to a lot of trainers (I’ve probably seen them all as a former D1 scholarship
baseball player) and G.R. knows his stuff man. He’s the best I’ve been around and I
can’t say enough good things about him and his program. His programs are
intelligently put together and “ass-kicking” all at the same time and man, that hour of
training with him is literally the fastest hour of the day. That’s how you’re SUPPOSED to
feel after a workout.!
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John Healy, Champion Master’s Triathlete!
MarketDirect News Service!
!
Dungeon Strength and Conditioning is a great opportunity for middle school and high
school athletes who are looking for a no-gimmicks, hardcore, results-guaranteed
strength and conditioning training program that will lead to measurable improvement.
The training sessions are led by GR Hoff, who was an all-state quarterback in high
school in Texas and played college football at Trinity University in Texas (where he was
also an all-conference track and field athlete while at Trinity). Hoff, who recently moved
to the Twin Cities, promises his student athletes "freakish results" if they are willing to
commit to his system, which features tires, chains and assorted free weights. Check this
guy out and talk to his athletes. They get a lot better under his direction.!
!
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See what else our clients say here: !
https://www.youtube.com/watch?v=N5LtmMYGn5c!
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https://www.youtube.com/watch?
v=hwbEFgbejfw&list=UU5pQXrKjPio7ocv5jVh7hhg!
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Dungeon Strength & Conditioning | 235 Roselawn Ave E STE 7A | Maplewood, MN 55117
www.dungeonstrength.com
G.R. and the Dungeon !
have been Featured in...
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Stack featured expert, named Top 10 national expert in November (below)
In 2013, G.R. was named Director of
Strength & Speed Training at Athlete
Nation, a national hub of elite sports
performance materials for young
athletes.
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!
Dungeon Strength & Conditioning | 235 Roselawn Ave E STE 7A | Maplewood, MN 55117
www.dungeonstrength.com
Also featured in...
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Underground Strength Coach TV (The Underground Strength Show)!
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San Antonio Express News
Dungeon Strength & Conditioning | 235 Roselawn Ave E STE 7A | Maplewood, MN 55117
www.dungeonstrength.com
Program Philosophy: !
Why our Athletes !
DOMINATE the Competition
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If you do what you’ve always done, you’ll get what
you’ve always got... !
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It seems like everyone involved in young athlete’s lives these days is hungry for
their success. Parents want their children to do well, coaches want to keep their
jobs and win games, and the athletes want to reach their games and, sometimes
more importantly, avoid the pain and embarrassment of losing. !
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Because of this, savvy parents (and coaches) look to sport performance facilities,
trainers, and “outside help” to try and get their athletes an advantage. !
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But how do parents or coaches know what’s right for their athletes?!
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The fact of the matter is, the fitness and athletic performance industry is full of
hype-filled marketing claims and, unfortunately, a TON of gimmicks and BS. !
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I was one of the unfortunate athletes who was fooled by many of these
claims, including multiple “reputable” national athletic performance chains.!
Dungeon Strength & Conditioning | 235 Roselawn Ave E STE 7A | Maplewood, MN 55117
www.dungeonstrength.com
My parents and I dropped MUCH more money than I’d like to admit on these
facilities that had all the claims, and all of the fancy equipment, high speed
treadmills, and shiny objects in the world.!
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But no results to back it up.!
After having these fancy products and facilities literally ruin my
sophomore season of college (with multiple pulled hamstrings, a
hyperextended knee, and a broken ankle that then needed an
EXPENSIVE surgery), I knew I needed another answer.
In high school, I worked myself into an All-State athlete through hard work and
trial and error. I returned to my “no BS” roots and began a voracious search for
the “answers” in strength, speed and conditioning training.!
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Long story short, after working myself into becoming an All-Conference
Collegiate athlete and helping countless athletes of South Texas and now
Minnesota drastically improve their game, both mentally AND physically, I’ve
found the answer. !
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You’ll find that answer at work every day at Dungeon Strength &
Conditioning. Read on to find out more...!
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Dungeon Strength & Conditioning | 235 Roselawn Ave E STE 7A | Maplewood, MN 55117
www.dungeonstrength.com
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A program with !
guaranteed results?
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One of the questions you should ask before joining ANY sport performance,
strength & conditioning, or other “fitness”/training facility is whether or not the
program comes with a money back guarantee.!
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ALL of Dungeon Strength & Conditioning’s programs are backed by the best guarantee
in the business: !
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If you don’t truly feel that your investment in the Dungeon was the best money you’ve
ever spent on your child’s athletic development, if you don’t get the results you want, or
if you simply don’t feel like we treated you the way we should, just let us know and you’ll
receive 100% of your money back. Oh, and the best part? You have up to 12 months-yes, an entire YEAR--to make that decision. !
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I challenge you to find that guarantee anywhere else. !
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Why can we do this?!
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Unlike other facilities with cookie cutter programs that make sales based on shiny
objects and fancy equipment, the Dungeon is focused on ONE thing and ONE thing
only: your results.!
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Our programs have a 100% success rate because we’re dedicated to giving each and
every athlete exactly what THEY need to succeed--not what the “average” kid needs,
not what “the pros” need, but EXACTLY what YOUR CHILD needs based on their
individual strengths and weaknesses, training age and experience, and what sport they
play. !
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As you probably noticed based on what our clients say about us (earlier in this booklet),
our results speak for themselves.!
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Dungeon Strength & Conditioning | 235 Roselawn Ave E STE 7A | Maplewood, MN 55117
www.dungeonstrength.com
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! The Program:!
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! Atmosphere and Protecting the Family
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The first thing you must understand as a potential Dungeon parent and athlete is that
this program is NOT for everyone! !
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One of the things that make our athletes so successful is that I guard our
membership with a passion! !
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Our athletes train in groups of 4-8 other dedicated, motivated, competitive athletes of
appropriate ages and ability levels. This is part of what makes our program so effective-nobody wants to be outworked! One of the things I’m also extremely proud of is the fact
that the athletes involved literally become a family--and become invested in each other’s
success. !
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This leads to an extremely success-driven environment where EVERYONE wants
to see each other succeed and will push each other to make sure they are each
working the way they need to be working to achieve success.!
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It’s not rare to have our varsity football players and track and field athletes supporting
our freshmen basketball girls at one of her games, and vice versa. It becomes a family.!
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Because of this, I can’t let just anyone into the program. !
!
For instance, if I were to let an athlete that doesn’t really care about getting better and
isn’t willing to work hard, that shows up every day with a frown and “goes through the
Dungeon Strength & Conditioning | 235 Roselawn Ave E STE 7A | Maplewood, MN 55117
www.dungeonstrength.com
motions” every workout, it would bring down the energy of the group. It would take away
from the success of other members, and I can’t allow that. !
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That’s why each athlete (along with their parents if they are under 18 or are not
the paying for their membership) must go through an interview process and trial
period before they are given the opportunity to sign up for one of our programs.!
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This process ensures that the results and training atmosphere of current members of
the Dungeon Family is protected and remains the results producing juggernaut that it is
today.!
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But what if you aren’t “in shape”?!
!
Athletes of ALL ages, ability levels, sports, levels of conditioning, height, weight, or
bodyfat levels can be admitted as a part of the family. After all--it’s MY job to get you
in shape!!
What I’m looking for in our interview and trial sessions is a good
attitude, a strong desire to get better, and a willingness to put in
the work to succeed. An athlete will NOT be rejected on the basis
of athleticism (or lack thereof), again, it’s my job to develop that.
Truth be told, I have only had to reject a select few athletes that have applied to the
program, all because of either attitude, lack of commitment, or just plain lack of work
ethic. Keep that in mind as you apply.!
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Why do you train in groups?!
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As I alluded to earlier, training in groups simply creates the absolute best atmosphere
for athletes to get results. I’ve trained both ways (1-on-1 and in groups) and there is
simply no contest--group training for young, dedicated athletes creates an atmosphere
and success promoting environment that is second to none.!
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Dungeon Strength & Conditioning | 235 Roselawn Ave E STE 7A | Maplewood, MN 55117
www.dungeonstrength.com
Unconventional Methods, !
Remarkable Results:!
The DUNGEON Training System
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The foundation of our program is based on a few specific principles: !
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1) Every athlete is different, and has specific needs: training age and physical maturity,
strengths, weaknesses, flexibility and mobility issues, injuries to be addressed, and
conditioning or fitness necessities to help them succeed at their particular sport.
Therefore, we must assess our athletes and identify those needs before putting
together their program.!
2) Once the athlete’s needs are identified, we address those issues based on the
following progressions: !
A) Body control and bodyweight mastery (including flexibility and mobility)!
B) Basic movement loading through low impact means (kettlebells, bands)!
C) Loading of primary strength movements (barbell squats, deadlifts, bench
press, etc.)!
D) Plyometrics and sport specific energy system training!
E) Diet/Nutrition geared toward specific training objectives (throughout program)!
3) Re-assess and re-direct training as training progresses.!
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The training progressions above serve as a guideline and are not an extensive list, and
in most cases we will utilize a blend of these methods simultaneously (i.e. barbell
loading and plyometrics). That said, the foundations of athletic performance must be
developed first--as you won’t see a 12 year old who can’t do a full pushup getting under
a barbell for a bench press! !
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To be honest, as much I love the science and research behind what we do--most
of our athletes just think it’s awesome :) The fun stuff--some of the tools you can
expect to hone you into an athletic machine--are on the pages that follow.!
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Dungeon Strength & Conditioning | 235 Roselawn Ave E STE 7A | Maplewood, MN 55117
www.dungeonstrength.com
Part 1: Bodyweight Training
When athletes first start training at the Dungeon a the majority of their first few sessions
(up to a few weeks) will involve TONS of body weight training. Why? Here’s a little
something that might shock you, 99% of the athletes that first come into the Dungeon
CAN NOT do 10 full push-ups and 10 full pull-ups. You simply can’t perform at the
highest level if you can’t master your own bodyweight and perform these basic
movements.!
Fun fact #2: Joe DeFranco, known as “the Pro Maker” by many in the athletic
performance world because of his excellent results with athletes training for the
NFL combine, cites full bodyweight chin ups as one of the best predictors of an
athlete’s speed. This is because the chin up is an excellent indicator of both body
control and, most importantly, “relative” strength, or strength in relation to your
bodyweight. Maybe you should do more chinups! !
Though many of our athletes were skeptical when they began hitting high amounts of
bodyweight training (and ignoring heavy barbells) when they started training with us,
every single one of them was SHOCKED to see that their strength on the major lifts like
the squat and bench press had SKYROCKETED after mastering basic bodyweight
movements.!
Bodyweight training ALWAYS seems to be neglected in high schools in favor of heavy
lifting and trendy machines. In my opinion, too LITTLE of what the athlete actually
needs to get better, and too MUCH of what the coach wants (or more likely, just what
the coach knows). !
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Bottom line, “You can’t put on the roof until you lay the foundation.” By mastering
the basics with the Dungeon you can build a unbreakable skyscraper of athletic
performance, by skipping on the basics you’ll build a rickety shack that’s weaker, slower,
and more susceptible to injury.!
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Sound good?!
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Dungeon Strength & Conditioning | 235 Roselawn Ave E STE 7A | Maplewood, MN 55117
www.dungeonstrength.com
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Part 2: Kettlebell Training
Getting REALLY Old School...!
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The Russian kettlebell has been around for hundreds of
years, and were first mentioned during the early 1700’s. !
These aren’t the little 2 pound pink kettlebells you’ll find
in your local sporting goods store, these are 35 to 106
pounds of muscle building, strength-boosting iron! !
Kettlebells have helped our athletes pack on muscle,
shred body fat, increase their conditioning levels,
improve grip strength, and most importantly, build mental
toughness. Kettlebells (along with sandbags, to be
mentioned later) form the first layer of actual weight
training for introductory trainees in the Dungeon. !
We use our kettlebells to build total body and “core”
strength with movements like farmers walks (left) and
cleans & presses, and build the all important posterior
chain with heavy swings and “power” movements like the
1 arm kettlebell snatch, where the athlete will take a bell
weighing up to 70 pounds from ground to overhead in
one FAST movement... with one arm! !
Dungeon Strength & Conditioning | 235 Roselawn Ave E STE 7A | Maplewood, MN 55117
www.dungeonstrength.com
Part 3: Sandbags and !
Odd Object Training
One of the cornerstones of the Dungeon training system philosophy is this: !
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If it doesn’t make them better at their sport, then don’t do it!!
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We specialize in getting athletes stronger, and all of our athletes will see their “numbers”
and weight room strength make HUGE increases as a part of the program, but that
strength simply doesn’t matter if it doesn’t help them get better at their sport or closer to
reaching their goals! !
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Sandbags and other odd object training (like the awkward heavy farmers walks
pictured below or flipping 500
pound tractor tires) help “bridge
the gap” from the weight room to
the playing field (or ice, track,
court, etc.). This is because lifting
odd objects that don’t sit perfectly
on your back or have easily gripped
handles causes the body to work
more chaotically--and thus more
closely mimics the unpredictable
nature of their sport. !
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My buddy Ricky Daman, a GREAT
coach in Pennsylvania, said it best
when it comes to sandbag training: !
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“Think about this. Putting 130 lbs
on a barbell you can do almost
anything you want with it. You can
row it, press it, squat it, and dead
lift it, with ease. When working with
a 130 lb sand bag it feels like your
wrestling with a gorilla.”
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Bottom line, using these
unconventional movements as a
part of the program helps our
athletes develop “real world”
strength that they can use to
DOMINATE the competition on the
field, court, ice, etc. !
Dungeon Strength & Conditioning | 235 Roselawn Ave E STE 7A | Maplewood, MN 55117
www.dungeonstrength.com
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Part 4: Sleds for Strength, !
Power, Agility, and Conditioning
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We utilize sled training at the Dungeon for a wide variety of purposes. We use them to
train the upper body and lower body, to improve specific energy system conditioning
levels (oxidative, alactic power, glycolytic/lactic), to gain strength and power, and, when
appropriate, to build mental toughness at the end of a workout! !
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We use our unique sled training methods extensively with our in season athletes
to continue to get them stronger while limiting soreness and impact on the joints.
This has allowed our athletes to actually get STRONGER during their competitive
season--versus being beat up and finishing their season weaker than they stared! !
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Utilizing sleds for conditioning purposes, we can design workouts programmed
specifically to help athletes prepare for the demands of the sport. A football player
needs to produce short bursts of power with 20 to 40 seconds rest between plays--so
we design sessions to improve his alactic power capacity (the energy system at work
during football games). !
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Hockey players and 400 meter sprinters, for example, have very different needs than a
football player and need to develop their aerobic system for recovery, and their
glycolytic (or lactic) energy system during plays/races--and their sled work will be
designed specifically to address THEIR needs.!
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When programmed CORRECTLY and intelligently, sleds can make a HUGE difference
in a young athlete’s strength, speed, and power development, and athletes at the
Dungeon will learn to love them :)!
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Dungeon Strength & Conditioning | 235 Roselawn Ave E STE 7A | Maplewood, MN 55117
www.dungeonstrength.com
Part 5: Brutally Strong !
with the Basics (Barbell Training)
Maybe it’s just because of my experience as an athlete and strength coach back in the
great state of Texas (and the HUGE number of football fanatics in the state), but boy do
I see some athletes obsessed about what their bench press is!!
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Sometimes there’s a little bit of concern after seeing our focus on other methods of
developing strength, but that all tends to go away when they see the ongoing before
and after results our athletes experience. !
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Once our athletes have developed the strength to safely perform barbell movements
like the squat and bench press, these lifts become the “meat and potatoes” of our
program. !
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The difference in how we do things? !
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Number 1 is technique. You’ll notice our athletes, from freshmen girls to senior varsity
guys, lift with excellent technique. This is because we take the time to make sure
athletes are actually strong enough to maintain safe body positions before throwing a
bar on their back (unlike most high school weight rooms, unfortunately). Great
technique = safety, an exponentially lower likelihood of injury, and, believe it or
not, INSANELY better results! !
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Number 2 is programming. We utilize set and rep schemes that are right for our athletes
and their sport, encourage proper technique, and ultimately get RESULTS. !
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Hint: you can’t steal a program from a bodybuilding or fitness magazine, your favorite
professional athlete’s program, or even a program from your “Dream School” that you
hope to play at one day and get great results! YOU need a program for YOU at YOUR
specific stage of development with YOUR body type to address what YOU need to
reach YOUR goals--NOT some cookie cutter program from a magazine, “fancy”
facility, or that coach did “back when he played ball.”!
Dungeon Strength & Conditioning | 235 Roselawn Ave E STE 7A | Maplewood, MN 55117
www.dungeonstrength.com
When you join the Dungeon Family, you’re going to get a program designed specifically
for YOU and YOUR goals.!
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Finally, number 3 is intensity. When you apply the attitude, work ethic, and intensity that
I know you can bring to the table (particularly with the help of being around other
Dungeon athletes like yourself), to a program designed specifically for YOU and
completed with great technique, the end result is GIGANTIC improvements for you
and your performance. That’s what it’s all about, isn’t it? !
Countless athletes before you have experienced MASSIVE, accelerated
success with the help of the Dungeon, developing drastic improvements in
strength, speed, agility, power, body composition, coordination, jumping
ability, mental toughness, character, and performance in their sport. !
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We achieve success with hard work, dedication, and a family atmosphere (as
you can see, we have our fun too). It certainly isn’t for everyone, but those
who remain, those who become a part of this tight-knit, success driven, all
about YOUR results family, will become CHAMPIONS.!
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If you’re ready to apply to be a part of this exclusive club, keep reading. It
may very well be the best decision you’ve ever made.
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Dungeon Strength & Conditioning | 235 Roselawn Ave E STE 7A | Maplewood, MN 55117
www.dungeonstrength.com
Membership:!
!How to apply to become !
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!a part of the Dungeon Family
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As you now know from earlier in this manual, Dungeon Strength & Conditioning is an
“acceptance-based” club, i.e. you can’t just “buy” your way in. !
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All athletes (and parents, if the athlete is under 18) must go through a screening
process that includes an interview with the athlete, where we will discuss goals and get
to know each other better, followed by a 1-on-1 Athlete Audit (our athletic assessment)
to assess virtually every attribute that contributes to your child’s athletic success. !
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Note: even if the athlete is not accepted into the program, the athlete and parent
will receive a copy of their completed Athlete Audit, along with the corresponding
success road map, free of charge as a gift for applying. !
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Once the audit is complete, athletes will get a chance to train with one of our groups for
their true “trial” session. If the athlete shows a good attitude and a willingness to work,
and appears to be a good fit for the program, they will be invited to join the family. !
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Because we are so protective of the experience (and
the RESULTS) of our current members, we will not
tolerate: !
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+ Athletes who skip workouts!
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+ Athletes who show up late!
+ Athletes who are lazy (unwilling to work) !
+ Athletes with a poor attitude!
+ Athletes who won’t follow proper nutrition ! + Athletes who make excuses!
+ Athletes who are rude or disrespectful to their coaches, other members of the
Dungeon family, and most importantly, their parents.!
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We also have a “positive, supportive” parent policy. Again, because we strive to provide
the ultimate results-driven training experience, we cannot tolerate parents that
disrupt workouts or distract from training sessions in any way. Distracting parents
ruin the training experience (and detract from the results) of not only their child, but of
every other athlete in the training group.!
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That said, those of you with questions can rest assured, because we are so confident in
our methods and research surrounding those methods, we DO encourage parents and
athletes to ask questions regarding their program when workouts are not in progress. In
doing this we have a “No BS policy” that I think is hard to find in this industry, it reads: !
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Dungeon Strength & Conditioning | 235 Roselawn Ave E STE 7A | Maplewood, MN 55117
www.dungeonstrength.com
“You have the right to call bull$%*# on EVERYTHING I say... It is MY job to be able to
answer your questions, make you feel confident about what we’re doing, and, #1, to
make sure that you are 110% certain that I’m doing what’s best for you (or your
child). If I can’t do that, then you have no reason to trust me with your child’s athletic
development.”!
Now that we’ve got that out of the way...
Before you move on to look at our program information, please understand that we are
not the “Walmart” of athletic performance training. We, along with our clients, believe
we are the best at what we do, that we provide the best VALUE in the industry, and,
bottom line, we guarantee results (or your money back).!
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As a part of the Dungeon Family, we guarantee
athletes will experience: !
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+ MASSIVE strength gains!
+ Drastically improved speed and agility!
+ Improved flexibility and mobility!
+ Much lower risk of injury!
+ Greatly improved body control!
+ A higher vertical jump!
+ The conditioning levels to be as strong at the end of a game, race or match as at
the beginning!
+ Greatly improved mental toughness and confidence!
+ Development of all-important character traits like a strong work ethic, integrity, and
accountability !
+ The truth about how to REALLY eat to reach your goals!
+ What sport specific training SHOULD be!
+ A MUCH better chance at making the team, getting more playing time, and
getting a college scholarship!
If price is more important to you than your athlete’s results, then we are simply
NOT the program for you.
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Dungeon Strength & Conditioning | 235 Roselawn Ave E STE 7A | Maplewood, MN 55117
www.dungeonstrength.com
! Membership Rates!
! Memberships listed below are for for our “Athlete Elite Program”, for information on
! programs for younger athletes (elementary and middle school) contact G.R.
!
!
! Next step: !
! Schedule your Athlete Audit!
! and Interview !
!
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If you’ve made it this far, you’re ready to go ahead and move forward with the free trial
process. !
!
Setting up your interview is easy, simply go to http://www.dungeonstrength.com/trial and
follow the directions on the page. Once you complete the short form you will be
contacted within 24 hours to schedule your interview session and Athlete Audit! !
!
!
Dungeon Strength & Conditioning | 235 Roselawn Ave E STE 7A | Maplewood, MN 55117
www.dungeonstrength.com
A word from G.R.: !
!
This report gives you the chance to witness a small part of what our program entails,
and the success we have been able to help our athletes achieve. As you can see, our
program is a little different :), but hey, how are you going to separate yourself from
the competition if you’re doing the exact same seasonal speed camps, school
lifting programs, or training that they’re doing?!
!
If you’re truly ready to start separating yourself from the competition, and you’re
ready to get more results in the next weeks than you’ve gotten in the last 12
months (or longer!), I urge you to head over to http://www.dungeonstrength.com/trial
and start on the path to being the athlete you KNOW you can be right now! !
!
To be honest, I can’t tell you how excited I am about the prospect of helping YOU or
YOUR child get to their next level (and ensuing levels) of performance. I’m PUMPED to
see your athlete start to get the results we GUARANTEE as a part of the Dungeon
family, and to start to see the powerful changes in them that we see in all of our current
members.!
!
I look forward to meeting you.!
!
Unapologetically dedicated to your young athlete’s MASSIVE success,!
!
G.R. Hoff!
Owner & Founder!
Dungeon Strength & Conditioning
Dungeon Strength & Conditioning | 235 Roselawn Ave E STE 7A | Maplewood, MN 55117
www.dungeonstrength.com