WEEK THREE ROUND-UP: TRAINING TOOLS YOU WON’T FIND AT YOUR GYM
Week three is in the books. Monday, Wednesday, Friday – we keep publishing new training videos .
This week brought something different: explosive power, nervous system activation, and functional core work.
From the GTS Gravity Training System to tactical breathing protocols to standing core training – here’s what we published.
MONDAY: GTS GRAVITY TRAINING SYSTEM – 3 SQUAT VARIATIONS (January 5)
We introduced the GTS Gravity Training System – commercial-grade incline bodyweight resistance equipment that builds explosive leg power through three essential squat variations:
- Traditional squats (foundational strength)
- Single-leg squats (unilateral power and balance)
- Plyometric squats (explosive capability)
Why the GTS:
The incline bodyweight resistance develops functional strength that translates to real-world performance. This isn’t isolated leg work on machines. This is integrated movement – the kind that matters when you need to move fast, carry weight, or react quickly.
Perfect for:
- Tactical athletes
- Active adults
- Anyone serious about building lasting capability
- Training explosive power safely
- Developing functional leg strength
This is commercial-grade equipment paired with professional coaching. The Mount Yonah Training difference.
WEDNESDAY: PRE-WORKOUT ACTIVATION – STANDING HEATING BREATH (January 7)
Before heavy training, your nervous system needs activation. The Standing Heating Breath is a tactical breathing protocol that elevates heart rate, increases oxygen delivery, and primes your body for explosive performance – fast.
This is used by military, law enforcement, and elite athletes before high-output training.
What it’s NOT:
- Passive stretching
- Meditation
- Relaxation breathing
What it IS:
- Active nervous system preparation
- Tactical performance protocol
- Pre-training activation
The protocol:
- Standing position
- Controlled breathing pattern
- Result: Elevated heart rate, increased oxygen, primed nervous system
Application: Before any strength or tactical training session.
Want the complete deep dive?
We wrote an entire book on this. Available on Amazon:
Everything you need to master this pre-workout activation technique.
Train smarter. Activate properly. Perform better. ⚔️
FRIDAY: JC BANDS STANDING CRUNCH – 3 VARIATIONS (January 9)
Core training doesn’t require lying on the floor.
Tim demonstrated three standing crunch variations using JC Resistance Bands that build functional core strength for real-world movement.
Why standing core work:
Standing core exercises engage stabilizer muscles, improve balance, and translate directly to everyday capability. This is how we train clients from 18 to 100+.
Unlike floor crunches that isolate your abs in a non-functional position, standing core work trains your core the way you actually USE it – while standing, moving, and stabilizing your body in real-world situations.
Our philosophy: Train for capability, not appearance.
Strong abs don’t mean much if they only work while you’re lying on your back. We train core strength that serves your actual life.
This is our third JC Bands video – see our previous demonstrations for chest press and standing rows.
THE PATTERN: TACTICAL TRAINING
This week’s focus:
- GTS Gravity System (explosive leg power)
- Standing Heating Breath (nervous system activation)
- JC Bands Standing Crunch (functional core strength)
This week was about tactical fitness in its truest form:
- Training that prepares your body for performance
- Nervous system activation before demanding work
- Functional core strength that translates to real movement
Our philosophy stays consistent:
✓ Tactical training for real-world capability
✓ Commercial-grade equipment
✓ Professional coaching
✓ Functional movement patterns
✓ Training appropriate for YOUR body
✓ Serving clients from 18 to over 100 years old
This is Mount Yonah Training. This is Spartan Mind Strength.
NEXT WEEK:
More videos drop Monday, Wednesday, Friday.
New blog roundup next Sunday evening.
Building momentum straight through to Spring Equinox (March 20, 2026).
WANT TO HIKE MOUNT YONAH?
Our facility sits on Mount Yonah – one of Northeast Georgia’s most iconic peaks. The summit trail is challenging, rewarding, and absolutely worth the climb.
But here’s the thing: whether you’re a seasoned hiker or haven’t been on a trail in years, the right training makes all the difference.
We train people to:
- Build the leg strength for sustained uphill climbing
- Develop the core stability for rocky, uneven terrain
- Improve the cardiovascular endurance for elevation gain
- Strengthen ankles and knees for the descent
- Build confidence for outdoor adventure
From clients in their 20s to those over 100, we’ve helped people of every fitness level prepare for Mount Yonah’s trails. The mountain doesn’t care about your age – it cares about your capability.
Train with us, then summit with confidence.
WANT TO TRAIN WITH US?
Mount Yonah Training is a private tactical fitness facility on Mount Yonah, near Helen, Georgia (Northeast Georgia Mountains). Appointment only. No crowds. Just focused work.
📍 Location: Mount Yonah, GA
📞 Phone: (727) 504-5753
🔗 Website: spartanmindstrength.com/contact-us
We serve clients of all ages and abilities:
- 1-on-1 private training
- Small group sessions
- Customized programming
- Injury prevention focus
- Functional fitness that actually matters
Let’s talk about your goals and build a plan that serves YOUR life.
Stay strong,
Vie & Tim
Mount Yonah Training | Spartan Mind Strength
Mount Yonah, Georgia
P.S. Last week’s video roundup can be accessed here.
