Posts Tagged ‘how to’

People talk about “the mental side of the game” in many sports.

Two things from my earlier years showed me how important the mental side really was.

  • Full-contact kickboxing/karate
  • Night time parachute jumps


You had to be mentally prepared for those in order to act without hesitation when the time came.

Fast forward to strength training. It is very important to be clear-headed and completely focused on each rep you do.

The common enemies people have in their heads are:

  • lack of confidence
  • fear of getting under a heavy load
  • distracting thoughts
  • an out of control ego
  • over-thinking aka paralysis of analysis
  • lack of experience
  • knowing your technique is not that good yet

All of these are bad enough individually and worse when there are more than one affecting you. They can cause you to miss the lift, get injured, or even killed.

Get them out of your head!

I am sure there are some I have missed, so feel free to post them in the comments section.

Immunity to learning is a self-imposed curse.

When you stop learning, you are not going to progress any further.

The best athletes and coaches I know all have even better  coaches coaching them.

This takes humility and a hungry desire to achieve excellence.

Being “uncoachable” is very easy to spot in someone —

(Note:  I get rid of people like this as fast as possible at my gym)

  • They do not ask for corrections on their technique
  • When they get a correction anyhow, they just blow it off
  • They don’t value their coach’s knowledge or experience
  • They plateau regularly

Being the big fish in a little pond is nothing compared to being in the ocean where you are at the bottom of the food chain.

No one gives a rip what you did in high school (with terrible technique). You might have been a legend in your own mind back then. It doesn’t matter now that you’re several decades older.

For those who do want to continue to improve, there is a huge amount of credible information available. Don’t rely on the Internet alone for information, dig into great books about training.

No accomplished coach or athlete will ever tell you the journey will be easy or short.

It won’t be, but if you are fully committed to achieving excellence, you will find a way or make one.

Kicking off Monday with a bang!

general warm up (10 minutes)

resistance band pull a parts x 100 reps

push ups x 25 reps

jumping jacks x 50 reps

bodyweight squats x 25 reps

specific warm up (5 minutes)

Strongman medley set up and light practice

strength (4 rounds)

Strongman medley–one round is:

  • log ground-to-overhead x 8 reps
  • rear sled pull x 50 feet
  • stone/keg carry x 50 feet
  • one arm deadlifts x 8 reps

conditioning/accessory work (2 rounds)

Adex mace “10-to-2” x 20 reps**

**use competition counting method

Adex club barbarian pull overs x 20 reps


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.

I always recommend that people still train while they are on their vacation. Few however, heed that advice and pay for it big time when they return to the gym.

There are so many options for staying in shape while “on the road” that not training is inexcusable.

I trained throughout my vacation. It was great!

Unless you are at a funeral, there is no reason you can’t do some kind of productive training.

There is always bodyweight training you can do most anywhere. That in itself makes it ridiculous to skip training.

On the other hand, most hotels have some fitness equipment and a pool.

That is enough to get in some solid training.

Most people just sit by the pool but the dedicated ones swim laps. Why do think they paint the lines on the bottom of the pool anyhow?

Swim eight to  ten laps with short with very short rest periods and you’ll be feeling it the next day for sure.


Follow it up with some steel club  training, like this.

Hit the fitness center for chest presses and rows

Add in a steel club complex  like this

These are just a few of the possibilities you can use while traveling.
Be creative, don’t limit yourself.
Definitely don’t wait for perfect conditions or equipment!