I've started a second blog, all about the training that I'm doing. My ultimate goal is to reach superhuman abilities...much like the strongmen of old. I want strength, speed, agility, and mobility at ridiculous levels. I want to reach my genetic potential (which most people don't get even close to, due to bad programming and inconsistency). This is my quest, and this blog is aptly named:
Superhuman Quest - A record of my quest.
Come check it out! I'll be adding lots of content! Not only will I be recording my usual daily workouts, I have many ideas I'll be testing on myself and others that will also be recorded.
Train Smart!
Wednesday, August 31, 2011
New Research On Training Anatomy
Recent Studies May Revolutionize The Way We Train
Though it isn't very well-known to the public, there has been quite a bit of research that has been consistently pointing further and further away from the "isolation training" mindset. It's been well-known that no muscle operates in pure isolation, but there has been another element at work in our bodies that we had no idea existed until fairly recently.
This "new" element is, in fact, an organ. It's called Fascia, and it turns out it's an integral part of our musculature. Consider it like the casing of a sausage. It covers our muscles and connects to them in way we're still discovering. The reason it's so new is that until recently researchers would just cut through it on their way to study muscles.
The way it connects our muscles together is intricate and complex, and is even more proof that our bodies are indeed designed to work as a whole unit, instead of working with individual muscles. I've yet to read all the studies, but this new research may very well revolutionize our ideas of functional and movement-based training...possibly even training in its entirety!
We now know that all of our muscles are interconnected through this fascia, so there is truly no such thing as isolation. Thomas Myers' book, Anatomy Trains, is now considered THE text regarding anatomy, including fascia and all its interconnectedness. As I continue to research this area and discover findings on training the fascial system, I will let you know!
Train Smart!
(Anatomy Trains, by Thomas Myers)
Though it isn't very well-known to the public, there has been quite a bit of research that has been consistently pointing further and further away from the "isolation training" mindset. It's been well-known that no muscle operates in pure isolation, but there has been another element at work in our bodies that we had no idea existed until fairly recently.
This "new" element is, in fact, an organ. It's called Fascia, and it turns out it's an integral part of our musculature. Consider it like the casing of a sausage. It covers our muscles and connects to them in way we're still discovering. The reason it's so new is that until recently researchers would just cut through it on their way to study muscles.
The way it connects our muscles together is intricate and complex, and is even more proof that our bodies are indeed designed to work as a whole unit, instead of working with individual muscles. I've yet to read all the studies, but this new research may very well revolutionize our ideas of functional and movement-based training...possibly even training in its entirety!
We now know that all of our muscles are interconnected through this fascia, so there is truly no such thing as isolation. Thomas Myers' book, Anatomy Trains, is now considered THE text regarding anatomy, including fascia and all its interconnectedness. As I continue to research this area and discover findings on training the fascial system, I will let you know!
Train Smart!
Sunday, August 28, 2011
Link Love!
Are Vibrams the Great Unifier? MyFiveFingers thinks so!
Dr. Mercola talks about radiated produce.
Low DHA levels have been linked to increased suicide risk. The solution? Take your fish oil!
Steve Cooksey (a.k.a. the Diabetes Warrior) shares with us his grilled bacon and egg meatwich.
Art of Manliness talks about the Rise of Spectatoritis.
Train Smart!
Dr. Mercola talks about radiated produce.
Low DHA levels have been linked to increased suicide risk. The solution? Take your fish oil!
Steve Cooksey (a.k.a. the Diabetes Warrior) shares with us his grilled bacon and egg meatwich.
Art of Manliness talks about the Rise of Spectatoritis.
Train Smart!
Saturday, August 27, 2011
Link Love!
New research suggests that 3,500 calories may not always equal a pound of fat.
Everyone knows taking the stairs is better for health than taking an elevator. That doesn't stop most people from taking the easy way up. Mizzou research has found how alarmingly quick inactivity can effect your health.
One of Mark Sisson's worker bees spent the day at MovNat's one day fundamentals class. Read about his experience here.
Diane at Balanced Bites speaks with Bill Staley and Hayley Mason, authors of the recently-released book "Make It Paleo." Here's the full scoop.
Train Smart!
Everyone knows taking the stairs is better for health than taking an elevator. That doesn't stop most people from taking the easy way up. Mizzou research has found how alarmingly quick inactivity can effect your health.
One of Mark Sisson's worker bees spent the day at MovNat's one day fundamentals class. Read about his experience here.
Diane at Balanced Bites speaks with Bill Staley and Hayley Mason, authors of the recently-released book "Make It Paleo." Here's the full scoop.
Train Smart!
Friday, August 26, 2011
A Couple Things I'd Like To Share...
First, my friends at NorCal Parkour were just recently featured in an article about Parkour in Davis, a college town just west of Sacramento. It's a great read! (Click Here For Article)
Second, for those of you who enjoy barefooting, here is a site dedicated to the art of barefoot running.
Third, here is a fantastically thorough how-to guide on deadlifting. Don't lift another dead thing until you read this article!
Train Smart!
Second, for those of you who enjoy barefooting, here is a site dedicated to the art of barefoot running.
Third, here is a fantastically thorough how-to guide on deadlifting. Don't lift another dead thing until you read this article!
Train Smart!
Thursday, August 25, 2011
There Is No One True Way
No, this isn't some religious statement. This is a training statement!
I've heard and read many claims that say things like "If you want [insert desired result here], then you HAVE to do it this way." In class, not too long ago, we had a natural bodybuilder as a guest speaker (don't get me wrong, he's a great guy...just misled). He spent a great deal of time telling us that if we wanted to build muscle we HAVE to eat a ton of calories and take weight gain supplements. He also added that we HAVE to do bodybuilding splits with light weights and high reps, always to failure, 5 days a week if we wanted to really build muscle.
That just never sits well with me. If an approach like that worked for everyone, all muscle mag readers would be stacked! Even Arnold Schwarzeneggar, one of the fathers of bodybuilding, gained a majority of his muscle doing the polar opposite to the "Standard Bodybuilding Crap." His mentor, Reg Park (who also happened to be the first Mr. Olympia), strictly used a 5x5 program to build massive amounts of both muscle and strength!
My point? Find what works for you! Don't just train a certain way because the big guy in the gym says you "gotta do it like this if you wanna get big, bro."
This applies to more than just building muscle.
Bruce Lee used this philosophy extensively in his attempt to continually progress not only his physical abilities, but also his fighting system. A good summary of his philosophy would be: Find and use what works, no matter what the source, and discard what doesn't work.
This applies to everything from building muscle and strength to losing weight, developing conditioning, etc. No matter what the destination or goal, there is never one single path to get there. This even goes for nutrition. Even though I like the Primal/Paleo nutrition philosophies, I wouldn't recommend it to every person or client out there. I believe there are quite a few options that would work, depending on the person.
Each person is different.
Our physiologies and hormones are all different. I'm currently very interested in Mike Mahler's hormone optimization. The point is, each person is different and needs to take a slightly different approach, even if they use similar methods to someone else. What works for me may not work for you. It may also take a while for you to find the perfect formula, but never fear! It's out there! Settling for a sub-par personal fitness or nutrition formula will give you sub-par results. I only just recently found the formula that works best for me, and I'm seeing better results now than ever before! You can too! Take it from me: it's all about trial and correction. No, that wasn't a typo...trial and correction is much more powerful than trial and error. We must not qualify anything as a failure or error, just a part of the learning process. We analyze and make corrections where they are needed, then keep moving forward!
So just remember: use what works, don't try to rush it, and NEVER TREAT ANYTHING AS A FAILURE!
Train Smart!
Sunday, August 21, 2011
5 Weight Loss and Muscle Gain Myths Debunked
We all see them. In fact we are all bombarded by them.
"Lose 20 Pounds In One Month!"
"Eat Whatever You Want And Lose A Ton Of Weight!"
"Melt Away That Stubborn Belly Fat!"
"Trim Those Love Handles!"
"5 Exercises That Guarantee Rapid Weight Loss!"
"Do This One Workout To Add Pounds Of Muscle In A Matter Of Weeks!"
Now let's look at a few of these recurring themes:
Fad Diets - The "Hollywood Miracle Drink" diet, the cookie diet, the "sprinkle this on your food" diet. Don't even get me started on all the countless prepackaged, preservative-filled, premium-priced ready made meals out there, none of which I have ever enjoyed eating. Yet with all these claims, you can still "eat all your favorite foods." If it were that easy, everyone would be doing it!
Rapid Weight Loss - We are all familiar with this claim. Some say you can lose up to 50 pounds in less than two months using their plan or supplement. I've even seen one claim, by a man I used to respect, that using a particular training style could remove up to 5 inches from your waist in the first month! These claims are absolutely outlandish and are not based on a healthy approach. A vast majority of people who have seen success on these diets end up re-gaining the weight, often adding even more pounds than they lost.
Body Fat Spot Reduction - This myth has existed since Jane Fonda popularized Aerobics in the early 80's. It has been proven by quite a few studies. The body uses fat stores from all over to fuel itself, but don't get discouraged! Michael Jensen, MD, a Mayo Clinic endocrinology specialist and obesity researcher says "There is no magic bullet, diet plan, specific food, or type of exercise that specifically targets belly fat. But the good news is belly fat is the first kind of fat you tend to lose when you lose weight." (WebMD - I personally don't agree with the rest of the article, but the quote is definitely a good one!)
Secret Workout/Set Of Specific Exercises - While it's true that if you're going for a purely aesthetic look, specific exercises may have their place. But for weight loss and pure muscle gain, there are no "ultimate techniques." Truth is, it takes hard work and smart planning for either.
Rapid Muscle Gains - Yes, it is possible to gain 10 lbs. of muscle in a month. Here's what you do: Eat 4500+ calories a day, sleep at least 10 hours, lift heavy 4 days a week, and shoot steroids (you know, just to be sure). This may work for some. If it does and that's what you want, don't let me stop you. For the rest of us, though, it takes more dedication and progressive loading. A more realistic time frame for that kind of muscle gain is 3-6 months, depending on diet and training method.
Well, there you have it, 5 weight loss and muscle gain myths debunked.
So, Josh, What Should We Do?
There are books upon book and blogs upon blogs dedicated to answering this question. I will go over the basics here, to be expanded upon at a later date.
For weight loss, it all boils down to four words: Eat Less. Move More.
Simple, no? The most important part of eating right for weight loss is creating a caloric deficit. The best way to do so is to calculate your daily caloric expenditure (don't worry, there's a tool for that!)You burn quite a few calories just staying alive and doing basic daily activities, which is your baseline caloric expenditure. Everything extra is either used as energy or stored as fat.
Moving more is almost as important as creating a caloric deficit. Move around at a moderate pace. Take up a recreational sport like tennis, basketball, cycling, parkour, etc. (I love the outdoors, so I do a lot of hiking, mountain biking, and climbing. Soon I will add kayaking to the list. First I need to get over my dread of ice-cold water). It's also useful to add resistance training (weightlifting or bodyweight training) in order to build muscle. Muscle burns more calories (not a ton, like many say, but still...every little bit helps!), and strength benefits many other areas of life. This is true for both men and women (women, you don't get out of this! There is another myth I will expand on in the future about women and strength training).
What About Building Muscle?
Like above, I will give a brief overview for the moment and expand on it in a future article.
I'll simplify this one for you also: Eat More. Lift Heavy. I'll add a third one to this though: Sprint and Squat.
The first one is most important. Your body needs a lot more calories to build a good amount of muscle. Make sure you keep those calories clean though! More on that in the future.
Next, lift heavy. For pure size and strength, I recommend a 5x5 heavy weightlifting program. The two best programs are Starting Strength and StrongLifts.
It is also possible to gain weight on bodyweight/calisthenics/gymnastics and kettlebell programs, but the results will not come as quickly. Whichever method you choose, if you are new to exercise, have injuries, or are overweight I recommend starting with calisthenics to develop joint stability and strengthen the tendons before starting a weightlifting program. No matter what your level, the most important thing to keep in mind is train progressively! For more information on the importance of progressive loading, check out this article from Eat. Move. Improve.
The third element is equally as important as the first two. Out of all exercises, sprinting and squatting cause the body to release the highest amounts of growth hormone. They are also important positive stressors on the CNS (central nervous system). They also both have powerful aerobic effects.
Final Notes
There is a massive amount of misinformation that advertisers spread in order to sell their products, and it has made the worlds of weight loss and muscle gain near impossible to navigate. I hope more people will stand up with information intended to truly help those who need guidance instead of leaving them at the mercy of money-hungry advertisers and salespeople. The tide is beginning to turn, but I fear it may not be turning fast enough. We must all do our part to help spread the truth!
Train Smart!
Friday, August 19, 2011
Calisthenics for Strength?
We're talking tremendous amounts of strength, too. Not just the ability to do more reps (which is strength endurance), but the ability to move more weight. How is this possible? It's the same principle as any other form of resistance training. You have to make the movements more difficult. Now, this can often take more creativity than just loading more weight on a barbell or grabbing a heavier dumbbell or kettlebell. We'll cover some ways to make movements more difficult, but first a little history.
The Early Days...
The first known account of calisthenics comes from Herotodus' well-known account of the Battle of Thermoplylae. A scouting party reported to the "God King" Xerxes that King Leonidas and his Spartan warriors were doing bodyweight movements, as though they were limbering up for battle. Xerxes did not know what to make of this. Based on their performance during said battle, I can confidently say they didn't become so powerful and capable doing push-ups (at least the kind most are used to), jumping jacks, crunches, and squat thrusts. No doubt they used easy movements such as those for warm-ups and conditioning, but they used much more advanced movements for strength.
The Spartans were not the only Greeks to use calisthenics for strength. The early Olympic competitors also used calisthenics extensively in their training. Greek wrestlers are my favorite example. They did not use weights other than occasionally lifting stones and regular practice with training partners. Everything else involved nothing but their own bodies. Their physiques were so impressive, sculptors used them as models for their statues of the Gods.
In Rome, the Gladiators were the pinnacle of strength and power. They were known to perform extremely advanced bodyweight movements. Of course, Roman soldiers were also known to use similar methods.
In China, at around the same time, Shaolin monks were also training in calisthenics and were some of the first to be seen doing handstands and handstand push-ups.
More Recently...
By recent, of course, we are talking about the turn of the century. In Prussia, the former military commander Friedrich Ludwig Jahn started to formalize training methods using minimal equipment. The equipment he did use were the parallel bars, hanging rings, horizontal bars, vaulting horse, and balancing beam. Thus gymnastics were born. During this time, many incredible strength athletes existed, known as the Strongmen. These men traveled and performed for audiences. Thomas Inch, Arthur Saxon, Rolandow, and many others who used calisthenics as a major part of their strength training. Bert Assirati was able to do full standing bridges and one-arm hand balancing at an excess of 240 lbs!
My personal favorite was Eugen Sandow, whose figure is used to this day for the Mr. Olympia statue. His feats included hoisting 300 lb dumbbells overhead with ease, breaking chains wrapped around his midsection by merely flexing, lifting a 1,500 lb stone with one hand, and taking on 3 wrestlers at a time with ease! His career began with gymnastics and he never lost his respect for bodyweight strength training. Later in his career he made attempts to build machines, such as a push-up machine, but he ultimately gave up, believing that the traditional push-up was far more effective. For more information on Sandow, his story can be found here.
The Current State of Calisthenics
Strength-focused calisthenics today are very under-appreciated and have almost disappeared entirely from the mainstream fitness world. When you ask the average gym rat or fitness buff what calisthenics are, the most common response is "Cali...what?" Those who do know what calisthenics are generally believe that they are the basic push-ups, sit-ups or crunches, bodyweight squats, and pull-ups. They believe that calisthenics are merely endurance exercises.
I say nay! They most certainly are not! You can achieve tremendous amounts of strength if you do calisthenics correctly, progressively loading them (by loading, I mean making more difficult, not adding external sources of weight). Progression is the key word here, but we'll get into that a little later. First, a quick, improved overview of the benefits of calisthenics:
1. You don't need any equipment.
2. You can progress all the way to your genetic limits. Your body is genetically designed with limitations. There is a healthy weight range, and once you reach a certain level of strength it's not always effective or advised to continue further. There are, of course, ways to progress further, but it's something you should approach with great care. Same goes with weight, for those who are looking to add mass. Adding too much would be counterproductive to your attempts to master your own body.
3. Calisthenics can be used for conditioning, by using high-rep schemes.
4. Plyometrics are another option for bodyweight training.
5. Bodyweight training regulates body composition and fat storage. I'll expand on this in a moment.
6. It's the most functional way to train.
Now, to expand (just like I promised)...
Now, I would normally present information that is evidence-based (derived from studies and research and whatnot), but this rarely-mentioned benefit of calisthenics (especially for strength) is only experience-based. Considering its age, one would think there would be piles of studies regarding changes in the body's composition due to adaptations to calisthenics. Alas, there are not. So instead I will refer to the SAID principle: Specific Adaptations to Imposed Demands.
Let's look at the theory of body recomposition based on this principle: You are a bit overweight, but you have started doing bodyweight progressions. You have made it to the point where the workouts are getting more difficult and you're having to move more of your body's weight. Yes, we can assume that you will get stronger doing this, but there's another adaptation - you start to shed the excess body fat. Your body is an efficient machine and will try whatever it can to adapt to regular demands. If you're doing pull-ups, your body will drop fat in order to do them easier!
The Key to Strength is Progression
Progression is something of a lost art since the dawning of the "Age of False Muscle." Bodybuilders nowadays often use the same weight every workout. There will be no progress that way! Progression is absolutely needed. My favorite progressive calisthenics program at the moment is called Convict Conditioning, by Paul "Coach" Wade. His book has been endorsed by some of the biggest names in training: John Du Cane (Dragon Door), Gray Cook, and Loren Christensen.
The basic premise of the book (beyond the whole prison part, which is not at all what the bulk of the book is about) is that incredible bodyweight feats can be accomplished by following a progressive, methodical approach. He focuses on six movements and the progressions to reach them: the one-arm push-up, the one-leg squat (a.k.a. the Pistol), the hanging straight leg raise, the stand-to-stand bridge, and the one-arm handstand push-up. He recommends starting at the bottom, progressing from the easiest steps and slowly building the "training momentum" in order to build tendon strength along with muscular strength. I agree with every part of his method.
The progressions start with the easiest movements possible, often used in rehabilitation and physical therapy. For the push-up you would start with 1 set of 10 reps of wall push-ups, and you would progress to Intermediate (2 sets of 25), and then to the Progression Standard (3 sets of 30). From there you progress to the next step, which is a slightly more difficult form of the exercise. In the case of push-ups it would be incline push-ups, and you would start back at 1 set of 10 reps.
This kind of progression will take much longer than most people in our "instant gratification" world are used to, but patience pays off! You're much less likely to plateau when you start from the bottom and work your way up. It also helps to shore up weaknesses and imbalances.
For more information about Convict Conditioning, check out the book!
For more information and bodyweight strength-building techniques, check out Pavel's Naked Warrior:
The Early Days...
The first known account of calisthenics comes from Herotodus' well-known account of the Battle of Thermoplylae. A scouting party reported to the "God King" Xerxes that King Leonidas and his Spartan warriors were doing bodyweight movements, as though they were limbering up for battle. Xerxes did not know what to make of this. Based on their performance during said battle, I can confidently say they didn't become so powerful and capable doing push-ups (at least the kind most are used to), jumping jacks, crunches, and squat thrusts. No doubt they used easy movements such as those for warm-ups and conditioning, but they used much more advanced movements for strength.
The Spartans were not the only Greeks to use calisthenics for strength. The early Olympic competitors also used calisthenics extensively in their training. Greek wrestlers are my favorite example. They did not use weights other than occasionally lifting stones and regular practice with training partners. Everything else involved nothing but their own bodies. Their physiques were so impressive, sculptors used them as models for their statues of the Gods.
In Rome, the Gladiators were the pinnacle of strength and power. They were known to perform extremely advanced bodyweight movements. Of course, Roman soldiers were also known to use similar methods.
In China, at around the same time, Shaolin monks were also training in calisthenics and were some of the first to be seen doing handstands and handstand push-ups.
More Recently...
By recent, of course, we are talking about the turn of the century. In Prussia, the former military commander Friedrich Ludwig Jahn started to formalize training methods using minimal equipment. The equipment he did use were the parallel bars, hanging rings, horizontal bars, vaulting horse, and balancing beam. Thus gymnastics were born. During this time, many incredible strength athletes existed, known as the Strongmen. These men traveled and performed for audiences. Thomas Inch, Arthur Saxon, Rolandow, and many others who used calisthenics as a major part of their strength training. Bert Assirati was able to do full standing bridges and one-arm hand balancing at an excess of 240 lbs!
My personal favorite was Eugen Sandow, whose figure is used to this day for the Mr. Olympia statue. His feats included hoisting 300 lb dumbbells overhead with ease, breaking chains wrapped around his midsection by merely flexing, lifting a 1,500 lb stone with one hand, and taking on 3 wrestlers at a time with ease! His career began with gymnastics and he never lost his respect for bodyweight strength training. Later in his career he made attempts to build machines, such as a push-up machine, but he ultimately gave up, believing that the traditional push-up was far more effective. For more information on Sandow, his story can be found here.
The Current State of Calisthenics
Strength-focused calisthenics today are very under-appreciated and have almost disappeared entirely from the mainstream fitness world. When you ask the average gym rat or fitness buff what calisthenics are, the most common response is "Cali...what?" Those who do know what calisthenics are generally believe that they are the basic push-ups, sit-ups or crunches, bodyweight squats, and pull-ups. They believe that calisthenics are merely endurance exercises.
I say nay! They most certainly are not! You can achieve tremendous amounts of strength if you do calisthenics correctly, progressively loading them (by loading, I mean making more difficult, not adding external sources of weight). Progression is the key word here, but we'll get into that a little later. First, a quick, improved overview of the benefits of calisthenics:
1. You don't need any equipment.
2. You can progress all the way to your genetic limits. Your body is genetically designed with limitations. There is a healthy weight range, and once you reach a certain level of strength it's not always effective or advised to continue further. There are, of course, ways to progress further, but it's something you should approach with great care. Same goes with weight, for those who are looking to add mass. Adding too much would be counterproductive to your attempts to master your own body.
3. Calisthenics can be used for conditioning, by using high-rep schemes.
4. Plyometrics are another option for bodyweight training.
5. Bodyweight training regulates body composition and fat storage. I'll expand on this in a moment.
6. It's the most functional way to train.
Now, to expand (just like I promised)...
Now, I would normally present information that is evidence-based (derived from studies and research and whatnot), but this rarely-mentioned benefit of calisthenics (especially for strength) is only experience-based. Considering its age, one would think there would be piles of studies regarding changes in the body's composition due to adaptations to calisthenics. Alas, there are not. So instead I will refer to the SAID principle: Specific Adaptations to Imposed Demands.
Let's look at the theory of body recomposition based on this principle: You are a bit overweight, but you have started doing bodyweight progressions. You have made it to the point where the workouts are getting more difficult and you're having to move more of your body's weight. Yes, we can assume that you will get stronger doing this, but there's another adaptation - you start to shed the excess body fat. Your body is an efficient machine and will try whatever it can to adapt to regular demands. If you're doing pull-ups, your body will drop fat in order to do them easier!
The Key to Strength is Progression
Progression is something of a lost art since the dawning of the "Age of False Muscle." Bodybuilders nowadays often use the same weight every workout. There will be no progress that way! Progression is absolutely needed. My favorite progressive calisthenics program at the moment is called Convict Conditioning, by Paul "Coach" Wade. His book has been endorsed by some of the biggest names in training: John Du Cane (Dragon Door), Gray Cook, and Loren Christensen.
The basic premise of the book (beyond the whole prison part, which is not at all what the bulk of the book is about) is that incredible bodyweight feats can be accomplished by following a progressive, methodical approach. He focuses on six movements and the progressions to reach them: the one-arm push-up, the one-leg squat (a.k.a. the Pistol), the hanging straight leg raise, the stand-to-stand bridge, and the one-arm handstand push-up. He recommends starting at the bottom, progressing from the easiest steps and slowly building the "training momentum" in order to build tendon strength along with muscular strength. I agree with every part of his method.
The progressions start with the easiest movements possible, often used in rehabilitation and physical therapy. For the push-up you would start with 1 set of 10 reps of wall push-ups, and you would progress to Intermediate (2 sets of 25), and then to the Progression Standard (3 sets of 30). From there you progress to the next step, which is a slightly more difficult form of the exercise. In the case of push-ups it would be incline push-ups, and you would start back at 1 set of 10 reps.
This kind of progression will take much longer than most people in our "instant gratification" world are used to, but patience pays off! You're much less likely to plateau when you start from the bottom and work your way up. It also helps to shore up weaknesses and imbalances.
For more information about Convict Conditioning, check out the book!
For more information and bodyweight strength-building techniques, check out Pavel's Naked Warrior:
Wednesday, August 17, 2011
Name Change
As you may have noticed, I have changed the name of this blog. The URL is still the same and will remain so until I am prepared to change it permanently. This is my first step toward my new, self-hosted blog with my own domain name. Gettin' the ball rolling!
Tuesday, August 16, 2011
A Little Diversion and the Future
Today, we divert from our regularly-scheduled program. Today, I will be talking a little about what I have been up to elsewhere in the internet world, the changes that have happened here and will continue to happen, and then I will provide some links for current interesting reading.
First off, what I've been up to:
I've been busy writing "lenses" (a.k.a. blog articles on standalone pages) on Squidoo. Some of the content there will not be published here, but I will be sure to provide a link every time something new is up.
I'm also using Tumblr to help more potential readers find me here. The articles that I post there, however, will not be unique from the ones here. If you're still curious, here's the link.
As you may or may not have noticed, I now have a Twitter account, which I already use quite regularly. I've added a button so you can follow me.
I've also added a "Donate" button. I am accepting donations in order to be able to create a more complete, interactive, and professional blog (which I will get into in just a moment).
What I have planned for the future:
In the near future, I will be switching over to a fully-hosted blog with my own domain name on a WordPress platform.This costs money, though, so I have to wait until I can afford it.
No matter when I actually get the new version of the blog started, I have decided to start using a couple recurring themes. For now, because of my schedule, there won't be daily content and the themes won't always be recurring on the same days, but I'll be moving toward that level of regularity.
As many have noticed, and some already knew, I use ads to support this blog and my efforts. I will be working on getting some affiliates that are more relevant to the things my readers are interested in, so that way I can provide quality resources to the people who need them! To help me in this process, you can leave a comment telling me what you want!
Along the same lines, I would like to publish content that is more relative to my readers. If you could give me feedback on what you would like to read about (remaining in the realm of fitness, of course), I would greatly appreciate it. It's all about benefiting you, the reader!
Last thing on the agenda...
Here are some links with interesting reading!
Oldtime Strongman has some new books, all about one of my favorite topics: training like the turn of the century strongmen.
Mark's Daily Apple is always a great source of information! Check it his current Workout of the Week...it's a killer!
Mike Mahler has a lot of useful information regarding kettlebells and hormone optimization. I'll be doing a review of his book, Aggressive Strength, in the near future.
Want to learn how to make money blogging? Blogging Your Passion takes out the guesswork and provides solid information.
Evolutionary Psychiatry has an interesting piece called "Neuroregulation of Appetite"
Beast Skills has a new, improved layout.
Last, but certainly not least, check out Eat. Move. Improve. They are currently featuring a piece on understanding pain when dealing with injuries and are also featuring articles on the fundamentals of exercise concepts and how to construct your own workout routine.
Train Smart!
First off, what I've been up to:
I've been busy writing "lenses" (a.k.a. blog articles on standalone pages) on Squidoo. Some of the content there will not be published here, but I will be sure to provide a link every time something new is up.
I'm also using Tumblr to help more potential readers find me here. The articles that I post there, however, will not be unique from the ones here. If you're still curious, here's the link.
As you may or may not have noticed, I now have a Twitter account, which I already use quite regularly. I've added a button so you can follow me.
I've also added a "Donate" button. I am accepting donations in order to be able to create a more complete, interactive, and professional blog (which I will get into in just a moment).
What I have planned for the future:
In the near future, I will be switching over to a fully-hosted blog with my own domain name on a WordPress platform.This costs money, though, so I have to wait until I can afford it.
No matter when I actually get the new version of the blog started, I have decided to start using a couple recurring themes. For now, because of my schedule, there won't be daily content and the themes won't always be recurring on the same days, but I'll be moving toward that level of regularity.
As many have noticed, and some already knew, I use ads to support this blog and my efforts. I will be working on getting some affiliates that are more relevant to the things my readers are interested in, so that way I can provide quality resources to the people who need them! To help me in this process, you can leave a comment telling me what you want!
Along the same lines, I would like to publish content that is more relative to my readers. If you could give me feedback on what you would like to read about (remaining in the realm of fitness, of course), I would greatly appreciate it. It's all about benefiting you, the reader!
Last thing on the agenda...
Here are some links with interesting reading!
Oldtime Strongman has some new books, all about one of my favorite topics: training like the turn of the century strongmen.
Mark's Daily Apple is always a great source of information! Check it his current Workout of the Week...it's a killer!
Mike Mahler has a lot of useful information regarding kettlebells and hormone optimization. I'll be doing a review of his book, Aggressive Strength, in the near future.
Want to learn how to make money blogging? Blogging Your Passion takes out the guesswork and provides solid information.
Evolutionary Psychiatry has an interesting piece called "Neuroregulation of Appetite"
Beast Skills has a new, improved layout.
Last, but certainly not least, check out Eat. Move. Improve. They are currently featuring a piece on understanding pain when dealing with injuries and are also featuring articles on the fundamentals of exercise concepts and how to construct your own workout routine.
Train Smart!
Monday, August 15, 2011
Setting Goals, the SMART Way - Part 2
Here is part 2 of "Setting Goals, the SMART Way." If you haven't read part 1, you can find it here.
Setting the SMART Goal
Now let's get down to the nitty-gritty of the SMART portion of our goal-setting. It doesn't have to be formally modeled the way I am about to set it out for you, but it can help. All you really need, though, are an outcome goal, a way to measure it, actions you will take to reach the goal, and a time limit or time constraint.
We'll use Trainees A and B again as examples:
Specific - Trainee A: Wants to lose 30 pounds in 6 months; Trainee B: wants to add 60 pounds to his squat in 6 months.
Measurable - Losing 30 pounds (Trainee A) and adding 60 pounds (Trainee B) in 6 months are the main measurable goals, plus the 3-month, 1-month, and weekly goals.
Action-based- The action steps can best be described as the individual weekly actions that one commits to. Trainee A's action steps would look like this: "I'll keep under 1,800 calories on weekdays, do metabolic conditioning or high intensity interval training about 30 minutes a day 3 days a week, and do calisthenics 2-3 days a week." Whereas Trainee B might be: "I'll increase my clean calorie intake by 500 calories, weight train 3-4 days per week, and focus on adding 5 pounds to my squat every week."
You may want to start with one action step and add another one each week. Whatever works for you is what you'll stick most with, so if it is easier to start at on action step, do it. If you feel comfortable taking on many steps at the same time, go ahead and do it! These steps are what you will be changing as you assess your progress toward your goals.
Realistic - Can you actually achieve your outcome goals within the time you've given yourself? Can you do the action steps? You should feel confident about your ability to reach your goals. If you aren't sure, there is an increased chance of failure. If you feel unsure of your ability to reach your goals, you can always reassess and scale back. Reaching any goal, no matter how big or small, is a victory.
Time-constrained - This can be viewed two ways. First, you can use your outcome goal's time frame. For both Trainees A and B that would be six months. Second, you can use your weekly goals as your time constraints. This would be, for example, the 3-4 days per week of lifting for Trainee B.
Examples of Well-Written SMART Goals
Suzy wants to lose 10 lbs in six months. She will do this by keeping under 1,800 calories a day, 5 days a week. She will also run 3-5 miles a day, 3 days a week and lift weights 2 days a week.
Todd wants to increase his 50 meter sprint from 6.8 to 5.4 in 14 weeks. He will do this by sprinting 3 times weekly and strength training 3-4 days for 45 minutes weekly.
Robert wants to lose two inches off his waist and decrease his cholesterol level. He will do this by reducing calories and eating clean foods and walking an accumulated 5 miles a day, measuring his daily steps with a pedometer.
These are very simple and easy to write out, but extremely effective. They cover all the basics of the SMART goal and can be easily reassessed and changed when needed. So my challenge to you is to pick a goal, any goal, and write up a SMART goal with one or two action steps. Follow those steps this week and decide for yourself if it is useful to you. Remember, you are your own grand experiment, and only you can discover what works best. I can only show you the door. You have to be the one to open it. *Shameless Matrix Plug*
Train Smart!
Setting the SMART Goal
Now let's get down to the nitty-gritty of the SMART portion of our goal-setting. It doesn't have to be formally modeled the way I am about to set it out for you, but it can help. All you really need, though, are an outcome goal, a way to measure it, actions you will take to reach the goal, and a time limit or time constraint.
We'll use Trainees A and B again as examples:
Specific - Trainee A: Wants to lose 30 pounds in 6 months; Trainee B: wants to add 60 pounds to his squat in 6 months.
Measurable - Losing 30 pounds (Trainee A) and adding 60 pounds (Trainee B) in 6 months are the main measurable goals, plus the 3-month, 1-month, and weekly goals.
Action-based- The action steps can best be described as the individual weekly actions that one commits to. Trainee A's action steps would look like this: "I'll keep under 1,800 calories on weekdays, do metabolic conditioning or high intensity interval training about 30 minutes a day 3 days a week, and do calisthenics 2-3 days a week." Whereas Trainee B might be: "I'll increase my clean calorie intake by 500 calories, weight train 3-4 days per week, and focus on adding 5 pounds to my squat every week."
You may want to start with one action step and add another one each week. Whatever works for you is what you'll stick most with, so if it is easier to start at on action step, do it. If you feel comfortable taking on many steps at the same time, go ahead and do it! These steps are what you will be changing as you assess your progress toward your goals.
Realistic - Can you actually achieve your outcome goals within the time you've given yourself? Can you do the action steps? You should feel confident about your ability to reach your goals. If you aren't sure, there is an increased chance of failure. If you feel unsure of your ability to reach your goals, you can always reassess and scale back. Reaching any goal, no matter how big or small, is a victory.
Time-constrained - This can be viewed two ways. First, you can use your outcome goal's time frame. For both Trainees A and B that would be six months. Second, you can use your weekly goals as your time constraints. This would be, for example, the 3-4 days per week of lifting for Trainee B.
Examples of Well-Written SMART Goals
Suzy wants to lose 10 lbs in six months. She will do this by keeping under 1,800 calories a day, 5 days a week. She will also run 3-5 miles a day, 3 days a week and lift weights 2 days a week.
Todd wants to increase his 50 meter sprint from 6.8 to 5.4 in 14 weeks. He will do this by sprinting 3 times weekly and strength training 3-4 days for 45 minutes weekly.
Robert wants to lose two inches off his waist and decrease his cholesterol level. He will do this by reducing calories and eating clean foods and walking an accumulated 5 miles a day, measuring his daily steps with a pedometer.
These are very simple and easy to write out, but extremely effective. They cover all the basics of the SMART goal and can be easily reassessed and changed when needed. So my challenge to you is to pick a goal, any goal, and write up a SMART goal with one or two action steps. Follow those steps this week and decide for yourself if it is useful to you. Remember, you are your own grand experiment, and only you can discover what works best. I can only show you the door. You have to be the one to open it. *Shameless Matrix Plug*
Train Smart!
Friday, August 12, 2011
Setting Goals, the SMART Way - Part 1
Today, we are going to talk about goal-setting.
We all have goals. Not necessarily always fitness related, but we do all have some kind of goal. We are all at a Point A, and we all want to reach a Point B, usually related to some sort of behavior. The problem is, we can all see Point B from where we are...and we have no idea how to get there. I will give you a strategy that can help you reach your goals (and maybe start setting new ones!). To remain within the scope of this blog I will focus on fitness-related goal-setting, but these strategies can help in many other areas of life as well; whether you want to improve your sleep by getting two more hours every night or get straight A's next semester.
The SMARTer Way to Set and Achieve Goals
According to the Merriam-Webster Dictionary:
Goals: 2. the end toward which effort is directed.
Goals should always be effective ones, and the process for reaching those goals must definitely be effective. The effort is very important. Without it, your chances for success will be greatly reduced. Many times we set specific goals, knowing exactly the outcome we desire, but ultimately fail because we did not know how to bridge the gap between where we are and where we want to be.
The SMART goal is a process of goal-setting that includes both the outcome and the steps to reach it. SMART is an acronym that stands for:
Specific - Goals are best when they are specific and well-defined (e.g. "I want to lose 10 lbs by April," as opposed to "I want to do more cardio").
Measurable - Goals should always be measurable so you know when you have achieved them.
Action-based - Your goals should be something you will actually do. The process of reaching any goal is based on the actions you take to change a behavior, not just the outcome you desire (e.g. "I want to lose 5 lbs" is an outcome goal. "I am going to do metabolic conditioning or swimming for at 30 minutes a day, 3 days a week and eat a healthy breakfast" These are action steps).
Realistic - Your goals must be achievable, given the time and resources available. If the goal isn't realistic, you will be much more likely to fail, which can undermine confidence in your ability to succeed when you try again.
Time-constrained - There must always be a deadline. Without a deadline there is no sense of urgency and no guideline for how often to do the action steps.
Setting the Goals Themselves
The best way to start a SMART goal is by deciding on the long-term outcome. These are typically within a six month to year range, but they can sometimes be shorter. Here are a couple examples of 6 month outcome goals:
Trainee A: "I want to lose 30 pounds in 6 months."
Trainee B: "I want to increase my squat weight by 60 lbs in 6 months."
They are both long-term goals, and they are both very clear about what the outcome should be.
Next, determine where you want to be at the midpoint. This can be useful in measuring progress and seeing where changes may need to be made. When you write out these goals, you don't need to start on the action portion yet. Setting the outcome goals are important steps to take before writing the actual SMART goal. The midpoint is typically the 3 month mark for most people. Let's take a look at the 3 month goals of the trainees mentioned earlier:
Trainee A: "In 3 months I want to have lost 15 pounds."
Trainee B: "By the 3 month mark I want my squat to be up by 30 lbs."
Now we are closer to setting the action steps of our SMART goals. First, though, we need to figure out where we want to be a month in. For Trainee A, that would mean losing 5 pounds. For Trainee B, it would mean adding 10 pounds to his squat. This is important because it is often when you see the first sign that there is an obstacle or behavior that is preventing you from completing your action steps as planned. These may be time constraints preventing you from getting to the gym to do your squats, you may not be losing the weight as steadily as you had hoped due to business trips where you are expected to wine and dine clients, you may just not be eating clean enough or you need to reduce your calories or increase your activity. This is the time where you will tweak your plan and then proceed. This is trial-and-correction, not trial-and-error.
In the Part 2 we will discuss how to set specific SMART goals. This should get you started though. The first step is to decide where you want to go, then your second step is to decide on your course. In Part 2 I will give you the map, but it is up to you to find your route.
For part 2, click here.
Train Smart!
We all have goals. Not necessarily always fitness related, but we do all have some kind of goal. We are all at a Point A, and we all want to reach a Point B, usually related to some sort of behavior. The problem is, we can all see Point B from where we are...and we have no idea how to get there. I will give you a strategy that can help you reach your goals (and maybe start setting new ones!). To remain within the scope of this blog I will focus on fitness-related goal-setting, but these strategies can help in many other areas of life as well; whether you want to improve your sleep by getting two more hours every night or get straight A's next semester.
The SMARTer Way to Set and Achieve Goals
According to the Merriam-Webster Dictionary:
Goals: 2. the end toward which effort is directed.
Goals should always be effective ones, and the process for reaching those goals must definitely be effective. The effort is very important. Without it, your chances for success will be greatly reduced. Many times we set specific goals, knowing exactly the outcome we desire, but ultimately fail because we did not know how to bridge the gap between where we are and where we want to be.
The SMART goal is a process of goal-setting that includes both the outcome and the steps to reach it. SMART is an acronym that stands for:
Specific - Goals are best when they are specific and well-defined (e.g. "I want to lose 10 lbs by April," as opposed to "I want to do more cardio").
Measurable - Goals should always be measurable so you know when you have achieved them.
Action-based - Your goals should be something you will actually do. The process of reaching any goal is based on the actions you take to change a behavior, not just the outcome you desire (e.g. "I want to lose 5 lbs" is an outcome goal. "I am going to do metabolic conditioning or swimming for at 30 minutes a day, 3 days a week and eat a healthy breakfast" These are action steps).
Realistic - Your goals must be achievable, given the time and resources available. If the goal isn't realistic, you will be much more likely to fail, which can undermine confidence in your ability to succeed when you try again.
Time-constrained - There must always be a deadline. Without a deadline there is no sense of urgency and no guideline for how often to do the action steps.
Setting the Goals Themselves
The best way to start a SMART goal is by deciding on the long-term outcome. These are typically within a six month to year range, but they can sometimes be shorter. Here are a couple examples of 6 month outcome goals:
Trainee A: "I want to lose 30 pounds in 6 months."
Trainee B: "I want to increase my squat weight by 60 lbs in 6 months."
They are both long-term goals, and they are both very clear about what the outcome should be.
Next, determine where you want to be at the midpoint. This can be useful in measuring progress and seeing where changes may need to be made. When you write out these goals, you don't need to start on the action portion yet. Setting the outcome goals are important steps to take before writing the actual SMART goal. The midpoint is typically the 3 month mark for most people. Let's take a look at the 3 month goals of the trainees mentioned earlier:
Trainee A: "In 3 months I want to have lost 15 pounds."
Trainee B: "By the 3 month mark I want my squat to be up by 30 lbs."
Now we are closer to setting the action steps of our SMART goals. First, though, we need to figure out where we want to be a month in. For Trainee A, that would mean losing 5 pounds. For Trainee B, it would mean adding 10 pounds to his squat. This is important because it is often when you see the first sign that there is an obstacle or behavior that is preventing you from completing your action steps as planned. These may be time constraints preventing you from getting to the gym to do your squats, you may not be losing the weight as steadily as you had hoped due to business trips where you are expected to wine and dine clients, you may just not be eating clean enough or you need to reduce your calories or increase your activity. This is the time where you will tweak your plan and then proceed. This is trial-and-correction, not trial-and-error.
In the Part 2 we will discuss how to set specific SMART goals. This should get you started though. The first step is to decide where you want to go, then your second step is to decide on your course. In Part 2 I will give you the map, but it is up to you to find your route.
For part 2, click here.
Train Smart!
Thursday, August 11, 2011
Why I Do Calisthenics
There's a quick answer to this and a much, much longer one. Today I will tackle both!
Here is the quick answer.
It is the most versatile and effective form of training on the planet.
Now here's the long answer.
Calisthenics happen to be the world's oldest known training methods. Long before padded machines, cables, bench press, barbells, dumbbells, and all other man-made exercise equipment men (and women) regularly trained exclusively using their bodyweight. The greek warriors and Olympian athletes were some of the best-known to have used Calisthenics, but their use has spanned from the Shaolin Temples to Soviet Russia to turn of the century America. Up until the advent of machines and bodybuilding (a.k.a. the "Age of the False Athlete"), anyone serious about fitness or athletics used Calisthenics as a part of their training.
The word Calisthenics is derived from the Greek words kallos, meaning "beauty," and sthenos, meaning "strength."
According to the Merriam-Webster Dictionary:
Calisthenics: 1. systematic rhythmic bodily exercises performed usually without apparatus.
Calisthenics can be used in many different applications, be it strength, muscular endurance and work capacity, conditioning, speed and explosiveness, etc. I will be writing articles specifically about developing each of these. For now, let's look at the big picture, what all of these methods have in common.
First, the only equipment you need is your own body. A pull-up bar can be useful, but isn't necessary.
Second, there are ways to progress exercises. You can even get to the point where you are moving your entire body with one limb (I am currently working on a few goals based on this), or moving in a very difficult position in a slow, controlled manner (like Stand-To-Stand bridges).
Third, you can work for reps, going as high-rep as possible. Coupled with other high-rep bodyweight exercises, you can develop high levels of conditioning. Crossfit uses this principle in many of their workouts.
Fourth, you can train explosiveness easily. Clap pushups and jump squats are just two examples.
Fifth, Calisthenics help your body to regulate healthy fat storage. It's a simple equation. More bodyweight equals more difficulty moving said bodyweight. When you have to move your body through these types of movements, your body will do whatever it can to make it easier and adapt. This often leads to quicker fat loss and increased muscle, which can also help burn more fat (not a ton like the Muscle & Fiction mags will tell you, but every little bit helps right?).
Last, but most definitely not least (technically not the last, but to continue would go beyond the scope of this article), it is the most functional way to train. What do we have to do the most in our lives? Move our own bodies. How do you do it better? Move your own body! It helps to strengthen not only the muscles, but also the tendons and joints. It prevents injuries and can help to rehabilitate existing ones.
For advanced athletes, calisthenics can also be done with added resistance in the form of weight vests and wrist/ankle weights.
Some examples of Calisthenic exercises are as follows:
- The Pushup (variations include Incline and Decline, Close, Weighted, and One-Arm)
- The Squat (Variations include the Hindu Squat, the Lunge, the Jump Squat or Box Jump, and the Pistol)
- The Pullup (Variations include the Body Row, the Chinup, and the One-Arm Pullup)
- The Bridge (Variations include Hip Raises, Full Bridge, Wall Walking, and Stand-to-Stand Bridges)
- The Handstand Pushup (Variations include the Pike Pushup, the Half Hanstand Pushup, and the One-Arm Hanstand Pushup)
- The Leg Raise (Variations include Lying Leg Raise, Hanging Knee Raise, Hanging Frog Raise, Hanging Straight Leg Raise, and V-Raise)
New to exercise?
All of these movements can also be regressed for beginners and those in physical therapy and injury rehab. For example, you can substitute the standard Push-up with the Wall Pushup, you can do a Supported or Half Squat instead of a full one, you can do Seated Knee Tucks instead of Leg Raises, etc.
Or are you an exercise veteran?
Advanced athletes can try their hand at more Gymnastics-based movements such as the free-standing (away from a wall or support) Handstand Pushup, the Planche, the Lever, or the Muscle-up. Advanced athletes can also continue to increase strength in the basic movements by adding weight, suchs as weight vests or kettlebells. Steve Cotter, RKC can do a pistol with two racked 24kg (53lb) kettlebells with ease.
The bottom line is this:
If you want to lose weight, build muscle, and develop lot of functional strength, Calisthenics are the way to go!
Don't take it from me, though. Take it from these guys:
Bud Jeffries
Pavel Tsatsouline
Steve Cotter
Jim Bathurst
Ross Enamait
Matt Furey
These are just five of the countless advanced athletes who swear by Calisthenics and its benefits. So what are you waiting for? DROP AND GIVE ME 20!
Here is the quick answer.
It is the most versatile and effective form of training on the planet.
Now here's the long answer.
Calisthenics happen to be the world's oldest known training methods. Long before padded machines, cables, bench press, barbells, dumbbells, and all other man-made exercise equipment men (and women) regularly trained exclusively using their bodyweight. The greek warriors and Olympian athletes were some of the best-known to have used Calisthenics, but their use has spanned from the Shaolin Temples to Soviet Russia to turn of the century America. Up until the advent of machines and bodybuilding (a.k.a. the "Age of the False Athlete"), anyone serious about fitness or athletics used Calisthenics as a part of their training.
The word Calisthenics is derived from the Greek words kallos, meaning "beauty," and sthenos, meaning "strength."
According to the Merriam-Webster Dictionary:
Calisthenics: 1. systematic rhythmic bodily exercises performed usually without apparatus.
Calisthenics can be used in many different applications, be it strength, muscular endurance and work capacity, conditioning, speed and explosiveness, etc. I will be writing articles specifically about developing each of these. For now, let's look at the big picture, what all of these methods have in common.
First, the only equipment you need is your own body. A pull-up bar can be useful, but isn't necessary.
Second, there are ways to progress exercises. You can even get to the point where you are moving your entire body with one limb (I am currently working on a few goals based on this), or moving in a very difficult position in a slow, controlled manner (like Stand-To-Stand bridges).
Third, you can work for reps, going as high-rep as possible. Coupled with other high-rep bodyweight exercises, you can develop high levels of conditioning. Crossfit uses this principle in many of their workouts.
Fourth, you can train explosiveness easily. Clap pushups and jump squats are just two examples.
Fifth, Calisthenics help your body to regulate healthy fat storage. It's a simple equation. More bodyweight equals more difficulty moving said bodyweight. When you have to move your body through these types of movements, your body will do whatever it can to make it easier and adapt. This often leads to quicker fat loss and increased muscle, which can also help burn more fat (not a ton like the Muscle & Fiction mags will tell you, but every little bit helps right?).
Last, but most definitely not least (technically not the last, but to continue would go beyond the scope of this article), it is the most functional way to train. What do we have to do the most in our lives? Move our own bodies. How do you do it better? Move your own body! It helps to strengthen not only the muscles, but also the tendons and joints. It prevents injuries and can help to rehabilitate existing ones.
For advanced athletes, calisthenics can also be done with added resistance in the form of weight vests and wrist/ankle weights.
Some examples of Calisthenic exercises are as follows:
- The Pushup (variations include Incline and Decline, Close, Weighted, and One-Arm)
- The Squat (Variations include the Hindu Squat, the Lunge, the Jump Squat or Box Jump, and the Pistol)
- The Pullup (Variations include the Body Row, the Chinup, and the One-Arm Pullup)
- The Bridge (Variations include Hip Raises, Full Bridge, Wall Walking, and Stand-to-Stand Bridges)
- The Handstand Pushup (Variations include the Pike Pushup, the Half Hanstand Pushup, and the One-Arm Hanstand Pushup)
- The Leg Raise (Variations include Lying Leg Raise, Hanging Knee Raise, Hanging Frog Raise, Hanging Straight Leg Raise, and V-Raise)
New to exercise?
All of these movements can also be regressed for beginners and those in physical therapy and injury rehab. For example, you can substitute the standard Push-up with the Wall Pushup, you can do a Supported or Half Squat instead of a full one, you can do Seated Knee Tucks instead of Leg Raises, etc.
Or are you an exercise veteran?
Advanced athletes can try their hand at more Gymnastics-based movements such as the free-standing (away from a wall or support) Handstand Pushup, the Planche, the Lever, or the Muscle-up. Advanced athletes can also continue to increase strength in the basic movements by adding weight, suchs as weight vests or kettlebells. Steve Cotter, RKC can do a pistol with two racked 24kg (53lb) kettlebells with ease.
The bottom line is this:
If you want to lose weight, build muscle, and develop lot of functional strength, Calisthenics are the way to go!
Don't take it from me, though. Take it from these guys:
Bud Jeffries
Pavel Tsatsouline
Steve Cotter
Jim Bathurst
Ross Enamait
Matt Furey
These are just five of the countless advanced athletes who swear by Calisthenics and its benefits. So what are you waiting for? DROP AND GIVE ME 20!
Workout of the Week: Hybrid Conditioning
Here's what I did today:
I decided to start focusing more on conditioning because I really don't do nearly enough of it. I love the versatility of kettlebells, sledgehammers, and medicine balls so I combined them. Now, since I'm a little limited in sledge weight at the moment, there were a few movements where I used two 8lb hammers in substitution of one 16lber. All kettlebell movements were done with a 24kg (53lbs) and the med ball was 10lbs.
10 Rounds, 1 minute rest between rounds:
10x One-Handed Swings (5 per hand)
10x John Henry Sledge Slams*
10x Kettlebell Sumo Deadlift High Pulls
10x Double Hammer Shovels
10x Med Ball Reverse Chops
*John Henry slams are named after one of the greatest hammer-wielders of all time, known to work with a 20lb hammer in each hand. More on him in a future article. The exercise is executed by holding one hammer in each hand and staggering the legs, then slamming down onto the ground (dirt is best), onto a tire, or (if, say, you are doing this workout indoors) more of a swing where you keep it controlled and reverse the motion before the hammer reaches the floor/ground.
If this is too much (trust me, I understand), you can easily scale down a few ways. First, you can reduce the weight of the kettlebell and med ball. Second, you can either use two hands on one sledgehammer or reduce the weight. Third, you can reduce the number of sets or reps. I would recommend reducing number of sets so you can still get the maximum conditioning benefit.
Train hard, and train smart!
I decided to start focusing more on conditioning because I really don't do nearly enough of it. I love the versatility of kettlebells, sledgehammers, and medicine balls so I combined them. Now, since I'm a little limited in sledge weight at the moment, there were a few movements where I used two 8lb hammers in substitution of one 16lber. All kettlebell movements were done with a 24kg (53lbs) and the med ball was 10lbs.
10 Rounds, 1 minute rest between rounds:
10x One-Handed Swings (5 per hand)
10x John Henry Sledge Slams*
10x Kettlebell Sumo Deadlift High Pulls
10x Double Hammer Shovels
10x Med Ball Reverse Chops
*John Henry slams are named after one of the greatest hammer-wielders of all time, known to work with a 20lb hammer in each hand. More on him in a future article. The exercise is executed by holding one hammer in each hand and staggering the legs, then slamming down onto the ground (dirt is best), onto a tire, or (if, say, you are doing this workout indoors) more of a swing where you keep it controlled and reverse the motion before the hammer reaches the floor/ground.
If this is too much (trust me, I understand), you can easily scale down a few ways. First, you can reduce the weight of the kettlebell and med ball. Second, you can either use two hands on one sledgehammer or reduce the weight. Third, you can reduce the number of sets or reps. I would recommend reducing number of sets so you can still get the maximum conditioning benefit.
Train hard, and train smart!
Friday, August 5, 2011
Workout of the Week: Explosions and Speed
This is a wonderfully effective (and simple) little number that will make your legs feel like jelly and your lungs burn. It's especially useful for those of you who enjoy parkour or fighting. Best part, you don't need a single piece of equipment! Just find yourself a grassy field (if you can't find enough grass use a dirt trail or road. If nothing else, find a good stretch of blacktop. Avoid concrete because it's the worst on your joints).
The Workout:
10 Rounds:
10 Jump Squats (go for height, no sissy little hops)
Sprint 50 Meters (approximate distance if you can't measure it)
Rest period is the walk back to the start.
To get the maximum benefit from this workout, make sure not to take too long to walk back to the start. This isn't a slow jaunt. Move with a sense of purpose. We're shooting for more than conditioning in very short bursts, so if you take too long to recover you'll lose the aerobic benefits.
Be careful on your last sets...you may have trouble sticking the landing. If that happens, take a few seconds to rest and go right back at it.
Train smart!
The Workout:
10 Rounds:
10 Jump Squats (go for height, no sissy little hops)
Sprint 50 Meters (approximate distance if you can't measure it)
Rest period is the walk back to the start.
To get the maximum benefit from this workout, make sure not to take too long to walk back to the start. This isn't a slow jaunt. Move with a sense of purpose. We're shooting for more than conditioning in very short bursts, so if you take too long to recover you'll lose the aerobic benefits.
Be careful on your last sets...you may have trouble sticking the landing. If that happens, take a few seconds to rest and go right back at it.
Train smart!
Wednesday, August 3, 2011
Mind/Body Connection and the Whole Self
More and more Americans are realizing that there is an inseparable link between body and mind. We only feel healthy if we think we're healthy. We don't feel fit if we don't think we're fit. Our perceptions can create our realities. This being so, it makes no sense for trainers and coaches to treat exercise as a standalone component of health. Our minds (and in many growing circles, our spirits) are just as important as our bodies. The sooner we start treating the mind and body as two integral components of a single unit, the sooner we can start making progress toward whole health.
In the Coaching Psychology Manual, Margaret Moore and Bob Tschannen-Moran state that "specialists who work in only one area, such as exercise, nutrition, or mental health, without knowledge of or reference to the others are destined to have limited effectiveness or even to cause harm. These areas are intrinsically intertwined amd are most successfully dealth with all together."
Now, I personally don't believe trainers who specialize and stick to specific areas cause harm to their clients. It's no different than asking a brain surgeon about the body's energy systems. He'll tell you he did learn about it in school, but he'll also most likely tell you he can't remember any of it. Does it make him a bad brain surgeon? No. Would he be a more well-rounded doctor if he knew more areas? Maybe. The point is, a trainer isn't a bad one just because he or she knows only exercise and program creation. What makes a bad trainers is when they refuse to learn more. When they believe that their current knowledge is enough.
We all continue learning. I view life itself as one big lesson. As long as we continue learning, we continue gro
wing. This is especially important for the trainer who wants to continue to get better in his or her chosen path. That means expanding beyond specialty. Learning about the mind/body connection and how it effects our health will help a trainer to be more effective and will help anyone to imporve their health.
But I digress...
Our emotions are directly related to our health. Have you ever noticed that when you feel depressed you also feel sluggish and weak? Or when you're happy and excited you feel energized? Or when you feel confident you feel like you could take on the world? Happiness is healthy!
We must think of ourselves as whole beings, and treat ourselve as such. Many know that I'm not a fan of bodybuilding because the parts of the body are not meant to be trained in isolation (among other reasons). The same is true with our health. We can't just lift weights or run (you know how I feel about that one, anyway) or eat smaller portions and automatically be and feel healthier (not saying it won't help, just saying it may not solve the entire problem). We have to look at everything as though it's interrelated. That includes our emotions.
If you're stressed or upset, if you're experiencing anxiety, or if something in your life is out of balance, you are probably experiencing at least one of these symptoms:
-Back pain
-High blood pressure
-Headaches
-Insomnia
-Changes in appetite
-Lack of energy
-Aches and pains
-Lightheadedness
-Shortness of breath
-Stiff neck
-Sexual problems
These symptoms are very real, though their causes may, in fact, be coming from our minds. Stress can even cause ulcers and a myriad of other problems. Nowadays, in our overly-stressed-out world, we need to find ways to manage our emotions more than ever. Here are a few ways of doing so:
-First and foremost, try to find the reasons why you are feeling these emotions. The more you understand your emotions, the more likely you are to find a method of coping or erasing the negativity.
-Find appropriate outlets to express your emotions. Painting may help some (even those who aren't artistic), while going a few rounds on a heavy bag or with a sparring partner can help others. Listen to uplifting music, or listen to angry music. Go for a walk or hike and commune with nature. Find what works for you.
-Bring balance to your life. Have you been eating poorly? Not working out? Working too much and not spending enough time with the family? Any of these could be causing you stress or negative emotions.
-Calm your mind. Though meditation research is still minimal, it has been proven to work for thousands of years. Sit in a quiet place, away from clutter or reminders of things that cause you stress. Play some quiet music if it suits you. Clear your mind. This can be difficult to do, especially if you've never done it before. Zen instructors tell new students to count their breaths up to ten, then start over again. Even if you lose count, acknowledge it and gently return your attention to your breaths. You can just feel the stress melt away.
-Take good care of yourself. Find time to relax. Go get a massage or treat yourself to a day at the spa (yes, even men). Eat clean and exercise at least 30 minutes 3 days a week. Make sure you get enough sleep. Take a daily multivitamin and an Omega-3 supplement. Drink a cup of tea. Your health, both mental and physical, is in your hands!
Train Smart!
In the Coaching Psychology Manual, Margaret Moore and Bob Tschannen-Moran state that "specialists who work in only one area, such as exercise, nutrition, or mental health, without knowledge of or reference to the others are destined to have limited effectiveness or even to cause harm. These areas are intrinsically intertwined amd are most successfully dealth with all together."
Now, I personally don't believe trainers who specialize and stick to specific areas cause harm to their clients. It's no different than asking a brain surgeon about the body's energy systems. He'll tell you he did learn about it in school, but he'll also most likely tell you he can't remember any of it. Does it make him a bad brain surgeon? No. Would he be a more well-rounded doctor if he knew more areas? Maybe. The point is, a trainer isn't a bad one just because he or she knows only exercise and program creation. What makes a bad trainers is when they refuse to learn more. When they believe that their current knowledge is enough.
We all continue learning. I view life itself as one big lesson. As long as we continue learning, we continue gro
wing. This is especially important for the trainer who wants to continue to get better in his or her chosen path. That means expanding beyond specialty. Learning about the mind/body connection and how it effects our health will help a trainer to be more effective and will help anyone to imporve their health.
But I digress...
Our emotions are directly related to our health. Have you ever noticed that when you feel depressed you also feel sluggish and weak? Or when you're happy and excited you feel energized? Or when you feel confident you feel like you could take on the world? Happiness is healthy!
We must think of ourselves as whole beings, and treat ourselve as such. Many know that I'm not a fan of bodybuilding because the parts of the body are not meant to be trained in isolation (among other reasons). The same is true with our health. We can't just lift weights or run (you know how I feel about that one, anyway) or eat smaller portions and automatically be and feel healthier (not saying it won't help, just saying it may not solve the entire problem). We have to look at everything as though it's interrelated. That includes our emotions.
If you're stressed or upset, if you're experiencing anxiety, or if something in your life is out of balance, you are probably experiencing at least one of these symptoms:
-Back pain
-High blood pressure
-Headaches
-Insomnia
-Changes in appetite
-Lack of energy
-Aches and pains
-Lightheadedness
-Shortness of breath
-Stiff neck
-Sexual problems
These symptoms are very real, though their causes may, in fact, be coming from our minds. Stress can even cause ulcers and a myriad of other problems. Nowadays, in our overly-stressed-out world, we need to find ways to manage our emotions more than ever. Here are a few ways of doing so:
-First and foremost, try to find the reasons why you are feeling these emotions. The more you understand your emotions, the more likely you are to find a method of coping or erasing the negativity.
-Find appropriate outlets to express your emotions. Painting may help some (even those who aren't artistic), while going a few rounds on a heavy bag or with a sparring partner can help others. Listen to uplifting music, or listen to angry music. Go for a walk or hike and commune with nature. Find what works for you.
-Bring balance to your life. Have you been eating poorly? Not working out? Working too much and not spending enough time with the family? Any of these could be causing you stress or negative emotions.
-Calm your mind. Though meditation research is still minimal, it has been proven to work for thousands of years. Sit in a quiet place, away from clutter or reminders of things that cause you stress. Play some quiet music if it suits you. Clear your mind. This can be difficult to do, especially if you've never done it before. Zen instructors tell new students to count their breaths up to ten, then start over again. Even if you lose count, acknowledge it and gently return your attention to your breaths. You can just feel the stress melt away.
-Take good care of yourself. Find time to relax. Go get a massage or treat yourself to a day at the spa (yes, even men). Eat clean and exercise at least 30 minutes 3 days a week. Make sure you get enough sleep. Take a daily multivitamin and an Omega-3 supplement. Drink a cup of tea. Your health, both mental and physical, is in your hands!
Train Smart!
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