Archive for the ‘motivation’ Category

You see it every day, people getting all rude and crazy-acting over things they can’t control, the person driving too slow in front of them. No matter how close they tailgate the other driver, he is not going to go any faster.

So what’s that got to do with training?

Only everything! Somethings cannot be rushed no matter how much a person thinks they should.

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It takes time to get really strong, no one will get as strong as Bud Jeffries, for example, in only a few weeks or months. He has trained hard for many years.

 

One question I get pretty regularly from new guys is how many days a week he should train. For our training system, I recommend three days a week for most people.

They want to add training days because they want to go faster. They don’t want to wait for their bodies to do what they do during the process. It takes time and hard work, which both go against the “popular” culture’s impatient world view.

You can want a strong body all you want, you can think you are entitled to it; but you aren’t. If you don’t patiently do the hard work over the course of months and years you will never get it.

You have to eat clean, get plenty of quality sleep, hydrate properly, and handle the stresses of life well on top of all the hard training it takes to get really strong.

You can’t download a strong body, you have to earn it.

 

Note: All testing is individualized working from each athlete’s training journal, in particular their last test scores**. If they have  hit the target number of reps on the last ten minute test, they progress to a 3RM test this time. When 3RM approach or exceed previous 1RM, then a new 1RM test is given.

general warm up (10 minutes)

kettlebell figure 8’s x 50 reps

kettlebell rack squats x 15 reps

kettlebell high pulls x 10/10 reps

Adex club front cleans x 15 reps

specific warm up (5 minutes)

Burgener Drills

squat cleans set up and light reps

test #7

squat cleans

Note:  No conditioning/accessory work this week

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The Right Stuff® electrolyte drink additiveStd – Retail 10-pouch box – Lemon-Lime

I train outside as often as I can, even though I own a warehouse gym.

There’s just something I love about being out in the fresh air and sunshine even when the heat index is well over 100 degrees.

I now use “The Right Stuff” which is a product developed by NASA for the Astronauts.

Note: All testing is individualized working from each athlete’s training journal, in particular their last test scores**. If they have  hit the target number of reps on the last ten minute test, they progress to a 3RM test this time. When 3RM approach or exceed previous 1RM, then a new 1RM test is given.

general warm up (10 minutes)

weight plate orbits x 20 reps

weight plate strict front raises x 10 reps

mountain climbers 50 reps

traveling broad jumps x 100 feet

Adex club long cycle swipes x 30 reps

specific warm up (5 minutes)

push press set up and light reps

test #5

push press

Note:  No conditioning/accessory work this week

Each week I get an assignment from my Mace Coach, Rik Brown, this was part of my “homework”. I did 6 rounds, these were the last two.

That would depend on if you had access to weights or not.

If you do have weights, stick with the barbell.

You can load a barbell heavier than dumbbells, kettlebells, etc.

My choices would be

(Kendrick Ferris, Jr.)

  • squats
  • deadlifts
  • bench press
  • press
  • cleans

If barbells are not available, use odd objects, for the basic lifts mentioned above.

Odd object lifts  are way harder than an equivalent amount on a barbell lift.

(Martin Jancsics )

Modify the movements to fit the type of object you are lifting.

The most basic of all exercises are done with your own bodyweight.

  • squats
  • push ups
  • pull ups/chin ups
  • lunges
  • dips
  • planks

(Will Deleon)

There are many ways that your life can depend on how fit and strong you are, whether it is an emergency situation, a physical confrontation, or just daily living. Sports and competitions are important, but not as important as the quality of your life overall. You have to be able to move your own body or external objects as the situation requires it day by day.

You don’t need a bunch of different exercises, but whatever you choose, always give 100% effort and focus to it.

Be consistent and watch what happens!

Note: All testing is individualized working from each athlete’s training journal, in particular their last test scores**. If they have  hit the target number of reps on the last ten minute test, they progress to a 3RM test this time. When 3RM approach or exceed previous 1RM, then a new 1RM test is given.

general warm up (10 minutes)

Adex club Americanas x 25/25 reps

Adex mace BTN stretch x 60 seconds x 1/1

resistance band pause face pulls x 20 reps

jumping jacks x 50 reps

sandbag BTN squats x 15 reps

specific warm up (5 minutes)

back squat set up and light reps

test #5

back squats

Note:  No conditioning/accessory work this week