10 Keys to Success in 2010!

If you’re like most people, it’s the same scenario every year. The best intentions of resisting the holiday temptations are now a foggy memory. Often clouded by a month full of countless parties where over indulgence is the norm. But fear not! The New Year is just days away. As the calendar turns our resolve comes rushing back! It’s the opportunity for redemption that we embrace every year. However, the drive to make this year different can quickly fade if our goals are too generalized. Instead of falling back into the same rut by spring, take the time now to dig a little deeper and develop a game plan for year long success. Outlined below are 10 tips to guide you towards looking and feeling your best in 2010…and years beyond!

Read full article...

Calculating Target Heart Rate

First and foremost!!! I'm not a doctor...(Please try to refrain from inappropriate comments), just an information provider! Always consult your physician prior to beginning an exercise program! Okay, now that the disclaimer is out of the way...let's proceed!

So last week I touched base regarding the myth of the "Fat Burning Zone." The take home message was to realize that you need a mixture of cardio at various intensities and low intensity training is not the magic formula to fat loss.

Great! So now what?

First we need to know how to calculate our target heart rate. Our two options are the "Age Based Formula" and the "Karvonen Formula."

The Age Based Formula is rather simple. Subtract your age from 220 which give us an estimated maximum heart rate (MHR). Next, multiply the estimated MHR by 60 to 80%.

Hypothetically, let's say a 20 year old female wants to know 70% of her target heart rate. Here's how the calculation would look:

220 - 20 x .7 = 140 beats per minute (bpm)

While the Age Based Formula is simple, the level of intensity is often underestimated with this approach. The more common and accurate method used is the "Karvonen Formula."

The Karvonen Formula involves a 2 step process. The key distinction is the use of "Heart Rate Reserve (HRR) in the calculation." To find our HRR, subtract your age and resting heart rate (RHR) from 220:

Step 1: 220 - age - RHR = HRR

Now, using our 20 year old female, let's say her RHR is 60 bpm. This would give her a HRR of 140 bpm:

Step 1: 220 - 20 - 60 = 140 bpm

For step 2, we multiply 70% to the HRR then add her resting heart rate back in:

Step 2: HRR x Target % + RHR = Target HR

140 x .7 + 60 = 158 bpm

See the difference? With the age based formula, 70% of her target heart rate would be 140 bpm compared to 158 bpm using the Karvonen Formula. This makes a difference of 18 bpm. Plus, 140 bpm would only be 58% of target HR with the Karvonen Formula...pretty significant!

For quick reference, here's both steps of Karvonen Formula together:

Step 1: 220 - age - RHR = HRR

Step 2: HRR x Target % + RHR = Target HR

Now that we know how to calculate our target heart rate, next time we will discuss training at different zones and how to implement various intensities into your weekly cardio routine.

Stay Tuned!

Gut Check!

Tough one today. Had to keep telling myself, "It's for the greater good!"

Try this one...I dare you!

3 Rounds for Time: (29:09...my official time)

1. BB Push Press/Thruster - 75# x 25-20-15
2. Alternating BB Lunges - 75# x 25-20-15/leg
3. Bent over BB Row - 75# x 25-20-15
4. BB Squats - 75# x 50-40-30
5. Ring Pushups - 50-40-30
6. Box Jumps - 18-24" Box x 25-20-15

For your BB weight, use approximately 65-70% of the weight you would use for BB Push Press @ 10-12 reps and use for all BB exercises (BB = Barbell). Take a good 10 minutes to warmup before diving right in!

Good luck ;)

2 Degrees

It's literally 2 degrees! While I admire Rocky Balboa training in extreme cold to beat an enormous Russian (most people tower over the "Italian Stallion)...most would prefer an indoor workout on a day like today. Since the last post was about cardiovascular training, I decided posting an indoor cardio workout was in order. Now I've never been a huge fan of cardio machines. They are monotonous, boring, and one-dimensional. They are used in the following workout, but for shorter bouts. I alternate the machines with an integrated, multi-planar circuit.

The goal of the workout is to stay between 65-80% of max heart rate. In other words, steady state...keep at a comfortable, but challenging pace...keep your body moving basically. Total workout time should be around 50 minutes before cooldown.

Here's the layout:

1) Stepmill - 15 minutes (Be at your target heart by minute 5)

2) Integrated Circuit - 1 minute per exercise x 2 rounds (15 seconds transitional time between exercises)

- Squat Row @ 40-50% Max 1RM
- MB Slams @ 6-12#
- Sandbag Clean to alternating lunge @ 20-40# (do 1 clean and load bag onto your shoulder, do 1 lunge/leg, drop the bag and repeat. Alternate sides when you load the bag)
- Lateral Box Step ups 18-24" box

3) Indoor Cycle - 15 minutes

4) Repeat Integrated Circuit

5) Cooldown 5-10 minutes

The Fat Burning Zone is STILL a myth!

The discussion at the gym usually sounds like this, “If you work too hard while doing cardio you’re not going to burn any fat!” All hail the almighty and deceiving “Fat Burning Zone!” I’ve been in the fitness industry for over 15 years and am still amazed this myth continues to exist! Even today, cardio equipment manufactures display low intensity as “weight loss,” on their monitors and numerous personal trainers prescribe it as the best method for fat loss! No wonder confusion still exists! The question is why the misconception?

Specifically the fat burning zone is 50-60% of your maximum heart rate and research has shown that you burn a higher percentage of fat at lower intensities. Thus, the conclusion was drawn that cardio performed at a lower intensity would lead to faster weight loss (i.e. "Fat Burning Zone"). The deceiving part of this theory is the rate of calorie expenditure is often left out, which is more important factor. Besides, fat is still being used at higher intensities and in most cases will lead to more fat calories being burned. For example, the exerciser expends approximately 8 calories/minute on average while training in the fat burning zone, with approximately 50% coming from fat. In contrast, working at 70-80% of max heart rate (Cardiovascular Zone), the exerciser burns 11 calories/minute on average with 40% of fat being used. Here’s the result:

Fat Burning Zone (50-60% of max heart rate)
• Approximately 50% of calories come from fat
• Approximately 8 calories/minute are expended
• 60 minutes x 8 calories/minute = 480 calories
• 50% x 480 calories = 240 fat calories

Cardiovascular Zone (70-80% of max heart rate)
• Approximately 40% of calories come from fat
• Approximately 11 calories/minute are expended
• 60 minutes x 11 calories/minute = 640 calories
• 40% x 640 calories = 264 fat calories

As you can see, the cardiovascular zone yields a higher expenditure of total calories and fat calories. In addition to burning more fat, your fitness levels rise as well. This is key because fitter individuals tend to burn more fat during their workouts and post-workout. Since carbohydrates are the preferred fuel during exercise and there is a limited supply, the body begins to spare carbohydrates (i.e. glycogen sparing) and uses a higher percentage of fat during workouts when fitness levels are higher. Also, after intense exercise, the body has increases in lactic acid, body temperature, breathing, heart rate, and elevated hormone levels. In order to restore equilibrium, higher amounts of oxygen are required, often referred to as Excess Post-Exercise Oxygen Consumption (EPOC). With the higher demand for oxygen, more fuel is required from the body during post workout recovery. And guess what the primary fuel is during this process...FAT!

With all of this being said, there are many benefits to working at higher intensities while doing cardio, but lower intensity workouts should still be implemented 1-2 times per week into your weekly routine at durations of 60-90 minutes. The focus of these workouts should be “active recovery.” Good examples would include a brisk walk/slow run or a long bike ride. These workouts are great for recovery and are mentally refreshing as well.

Overall my purpose of writing this was to dispel the “Fat Burning Zone” myth and provide a better picture for effective cardiovascular workouts. The bottom line...an effective weight loss and fitness program should include both high and low intensity cardiovascular workouts, strength training, and proper nutrition for optimal results.

For my next post, I will discuss target heart rate and outline the “ideal” cardiovascular program.

Stay tuned…

Get That Boogie Body

If anything you'll get a killer ab workout from hysterical laughter! While Jazzercise most likely will stay in the vault, I think it's about time these outfits made there way back to the gym!

Damage Control

Have Success Now and In January!

After more than 15 years in the fitness industry I am still amazed how often people put off starting a workout program until “next year.” Before you consider shutting it down during the holidays consider the following fact: Americans gain an average of 5 – 10 lbs. during the holiday season and never lose the weight! To put it into a larger perspective, over a course of five years, the holiday indulgence alone could result in 25 – 50 lbs. of weight gain!

Now before you chime in with, “But Jason, the holidays are so busy with, work parties, and family engagements, not to mention all of the temptations!” I completely understand and agree that you should be able to indulge, but within reason! Plus, that is an even better reason to start or continue your workout program. Worse case scenario, you gain no weight and create positive momentum going into the New Year. Best case scenario, you actually lose weight, finish the year strong, and become even more motivated come January!

Here are my top five tips for surviving the holiday season and starting the new year now!

Crazy 8

A recent article on msn.com listed these eight foods as excellent fat busters! Amazingly enough...they are all nutritious and simple!
The list was provided by Self magazine.

1. Almonds
2. Berries
3. Cinnamon
4. Soy Beans
5. Oranges
6. Swiss Cheese
7. Sweet Potatoes
8. Mustard

Click here for full article.

Hit the Gym Before Hitting the Slopes!

For many of us, that winter chill in the air can only mean one thing - ski and snowboard season is right around the corner.

While we eagerly wait for the first snowflake to hit, there is no better time to get ready physically.

Whether you're a novice or an experienced rider, the first day on the mountain can often be a humbling experience, leaving your body sore and exhausted. In our haste for fresh powder, it's easy to forget the vigorous demands a day on the slopes brings. Why not make this the year you prepare for it? Read full story.

Do Work!

Great Times w/"Team Wasted" Today!

"32 degrees & Sunny"
3 Rounds for time

1. Burpees - BW x 20-15-10
2. DB Clean & Press - 20-40# x 20-15-10
3. Alternating Lunges - 20-40# x 40-30-20
4. Plank w/alternating DB Row - 20-40# x 20-16-12
5. Pushups - BW x 40-30-20
6. 200 meter run

More Endurance in Less Time!

Most people's primary motivation for working out involves weight loss. Traditionally, experts suggest doing a minimum of 30 minutes of cardiovascular exercise at a moderate intensity three to five times a week in conjunction with resistance training two to three times per week. Realistically, most of us can't commit that much time to the gym. The good news is we don't have to. Read full story...

Answering the question....

What should I eat?

Like I always tell clients, it's not rocket science! Most of us know what we should and shouldn't put into our bodies. But with all of the fad diets and conflicting information from the media, it seems the goal is to confuse the American population rather than help.

The Harvard School of Public Health has great information regarding nutrition including, a modified healthy eating pyramid guide, breakdown of macro-nutrients, exercise tips, and much more!

I highly encourage anyone looking for honest information based on sound science to check out their website!

Do The Rockstar!

Gunshow doing her thing!

Today's Circuit

"Gunshow" - 3 Rounds

1. Crunch w/Overhead MB Press: 20# x 25
2. Reverse Lunge w/Touchdown: 25# x 15/leg
3. Rockstars: 25-45# x 15/arm
4. Plank w/DB Row: 25# x 15/arm
5. BOSU Squat Jumps: 25 reps
6. Power Chops: 9# NRG Ball x 15/side
7. 200 m run

Goal of today's workout was to keep "Team Wasted" moving at an aggressive but aerobic pace. 3 sets total, no timer, though you could push the intensity for more challenge...depends on the day...even all-stars need to dial it down a notch sometimes!

"THE BIG CARL!"

Leave it to Carls Jr. to out do the original provider of our gluttonous ways (otherwise known as McDonalds). Their current gut bomb "The Big Carl" has waged war against the now feeble looking Big Mac. Poking fun at it's redundant third bun, lack of girth, and high price tag. Why have a Big Mac? For only $2.49, you can get a 1/2 lb. Big Carl, stretching your dollar and waistband further. This sizzling, greasy beauty will take care of half of your daily sodium and calorie requirements. Talk about efficient!!! You'll be fatter in half the time! Hell, why not make it a meal? Add fries, a large coke and you're set! 2000 calories later your well on your way to cardiac arrest or a diabetic coma if you opt for a shake instead of soda pop!

Big Mac...you were a worthy champion for so long! Unfortunately you haven't evolved and like any prize fighter... it's time to step down.

America let me introduce to you...the new heavy weight champion...THE BIG CARL!

Calories: 920
Fat Calories: 530
Fat (g): 59
Saturated Fat (g): 23
Cholesterol (mg): 45
Sodium (mg): 1370
Carbohydrates (g): 51
Dietary Fiber (g): 2 (wow...impressive!)
Sugars (g): 10
Protein (g): 46

No Pain No...Brain!

New research and pilot fitness programs in schools are showing positive results that exercise helps the human brain learn. An amazing documentary that proves P.E. does NOT take away from students learning time...it enhances it!

This should be "Must see T.V." for every parent and every American!

A big thank you to my friend Ted Schatz for telling me about Dr. John Ratey and his research!

Watch Documentary Here.

Burpee Gone Bad...or Good?

For a workout try 5 sets of 6-10 reps. Rest 1-3 minutes between sets.

Enjoy!

Denial can be huge...

Americans in Denial About Obesity, Health - by Mintel

Perceptions in the US about obesity, illness and wellness appear to contradict national statistics and reveal that Americans think they are healthier than they actually are, according to a survey by Mintel.

On the weighty issue of obesity, people seem to be in denial, Mintel said. Only 25% of survey respondents said they suffer from or have been diagnosed as obese or overweight. But according to the US Center for Disease Control (CDC), two-thirds (67%) fall into one of these categories.

Read full report.

Old Skool!

Strength day...felt so manly! Perform a 5-10 minute dynamic warm-up followed by two warm-up sets per lift. Finish 4 sets/lift before moving on to the next exercise. Load should be around 75-85% of your 1 rep max. Rest 2-3 minutes between sets...it's strength day...rest is a good thing. Adjust weight and/or exercises to your current fitness level.

Enjoy!

1. Alpha Male Lift (i.e. Dumbbell Chest Press): 100# x 11-5, 90# x 8-8
2. BB Hang Cleans: 135# x 5-5, 165# x 2-2 (reps kept low to focus on form and execution...in other words, I'm getting my body use to heavy cleans again...slowly...wisely)
3. BB Romanian Deadlift: 225# x 10, 235# x 10-8-8
4. Weighted Pullups: 40# x 10-8, 20# x 10-6

STRETCH!

America Has Competition!

Laziness in a nutshell.

Pic courtesy of http://failblog.org

Shift your fear!

I have to say I'm amazed by how many prospective clients won't consider personal training because of fear. Fear that it's going to be too difficult, or they won't be able to keep up with the rest of the group, or they're not in good enough shape to work with a trainer, etc. Unfortunately this "fear" leads to inaction and fosters an unhealthy lifestyle. What you have to remember is that a solid trainer may bend you, but will never break you. Wow, I feel the eyes of hundreds of past/present clients rolling their eyes right now! BUT, anyone who has worked with me, knows it's true!

All that being said...I believe fear can be a great motivator as well. The fear simply needs to shift in the right direction. Our fears should be based on the consequences of our inactive lifestyle. This country spends $187 billion dollars annually on obesity related illness! Cardiovascular disease, cancer, diabetes, have all been linked to our lack of health and wellness! What you should fear is not getting to see your kids graduate from college, having to buy bigger clothes....AGAIN, being dependent on a motorized cart to grocery shop, dying of a heart attack or massive stroke! These are all possibilities for almost 70% of Americans. What more motivation would you need?

Look...I know that it won't be easy. But I promise it will be worth it!

Remember pain is temporary...dead is forever!

Get out and live! It's never too late! Embrace the challenge! Don't view an uphill battle as anything but the golden brick road to the person you deserve to be!

Back to Basics!

The fitness industry is dominated by huge gyms that boast of the vast amounts of exercise equipment inside their doors.

While there are many benefits to utilizing a health club, we need to remember that the human body was created for movement long before gyms existed.

Pushing, pulling, squatting, bending, twisting, and moving have always been the pillars for strength and overall fitness.

Becoming too dependent on machines takes away from the body's natural ability to move and can make us less functional. Read entire article.

Strength Day!

Perform a 5 minute dynamic warm up followed by two warm up sets of the outlined workout.

Sets: 3
Reps: 8-12
Intensity: 75-85% of 1 rep max
Rest: 1-2 minutes between sets
Vertically Loaded (i.e. Circuit Style)

1. Supine DB Chest Press - 100# x 10, 90# x 10, 90# x 8
2. BB Clean to Press - 135# x 12, 10, 8
3. Weighted Pullups - 40# x 10, 20# x 8, Body weight x 8
4. Single leg DB Squats - 30# x 12-10-8

Adjust weights/reps to your strength level. Use weight assisted pullup machine or angle pullups if needed.

Tire Flips

Reality check...

"Bags of Sand"

I highly recommend using full gloves for this workout. The canvas bags rubbed my fingers raw by the end of round two.

Please refer to Metabolic Conditioning Guidelines for weight selection. And remember to train responsibly :)

Warmup - 10-15 minutes - "The Usual"

Workout - 3 Rounds for time (27:15 - Trainer's time)

1. Sandbag Complex -Clean to Press to Burpee w/pushup - 60# x 15-12-10
2. MB Slams - 20# x 20-15-12
3. Sandbag Squats - 100# x 25-20-15
4. Sandbag Halfmoons - 40# x 30-25-20

Cooldown - Static Flexibility

Prizefighter!

What I love most about this training clip is the contrast between Rocky's "functional" training style vs. Drago's machine based workouts (except for the hang cleans of course!)

So what if Rocky didn't spare once during training, the creativity of his workouts alone was enough to miraculously defeat Drago in the final round....or maybe it was the power of "Hollywood!" Either way, it will still motivate you to kick some serious ass!

WORKOUT

"Prizefighter" - Complete 3-5 rounds - 1 minute per exercise - 15 seconds to transition to the next exercise

1. Heavy Bag

2. Concept II Rower - 2:00 - 2:15 min/500 meter pace

3. Tire Flips - 150# tire

4. Sandbag getups - 20-40# bag

Rest 1 Minute between rounds and repeat!

The Truth Hurts!

A Florida Doctor was fired for telling it like it is! He apparently rubbed some powerful people the wrong way, but I admire how painfully honest he is and not to mention his guts! Dr. Newsom actually posted a billboard reading, "America Dies on Dunkin!"

Personally I love it! Keep fighting the good fight Dr. Newsom!

Wake up America...67% of you are overweight or obese! Maybe we'll hit the panic button once we reach 70%...or better yet....reach our projected goal of 86% by 2030 (Yes that is a real projection!) Know what that means? 1 out of every 6 dollars spent on our nations health care will be spent on overweight/obesity related disease! We don't need health care reform, we need an intervention!

Wake up everyone!!! The Fast Food Matrix Has You!

Now start moving or become assimilated...the choice is yours!

"Rings and Things"

Strength Workout of the week:

Warm up (1 set each)

-1000 m row

-Modified Ring Pullups x 12

-Modified Ring Pushups x 12

-Overhead Squat x 12

-MB Swings 10# x 20

-MB Rotations 10# x 20

-Bird/Dog x 20

-Alt. Lunge w/Rotation x 20

-Hanging Leg Raise x 10

-Ring Dips x 5

Workout: Horizontally Loaded, Rest: 2-3 minutes between sets

1. Muscle-ups: 1-2-4-3-2
2. BB Clean to Press: 115# x 8-8-8
3. Walking BB Lunge: 115# x 10-10-10 (Reps per leg)
4. Ring Pullups (2 arms concentric/1 arm eccentric) 10-8-6 (5/arm-4/arm-3/arm on eccentric)

Cooldown: Static Stretching

Self Myofascial Release

Roll your way into injury prevention!
By Jason Wanlass – MS, PES, CPT

Many recreational athletes, particularly runners, experience bouts of muscle soreness and, in some circumstances, overuse injuries. These injuries may include, knee pain, shin splints, and plantar fasciitis, to name a few. These overuse injuries are usually a result of the repetitive nature of training, which in part can lead to muscle tightness, adhesion build up, and altered joint mechanics. The good news is that over time injury prevention methods have evolved, including the technique of self- myofascial release (SMR). SMR can feel like a deep tissue massage and, like massage therapy, has numerous benefits which include improved flexibility, decrease in muscle knots/adhesions, and improved joint mechanics to name a few. SMR is best facilitated with the use of “the stick” or a bio-foam roller. This product is an absolute must for any runner/weekend warrior. The cost ranges from $20 - $30 depending on which model you select. You can purchase one locally at Bandana Running and Walking Company or online from Perform Better.

Guidelines for SMR:
• Once you roll over a tight area, stop and rest on the “hot spot” for 20 – 30 seconds. You should experience a decrease in discomfort or feel the muscle release during this time. Continue further along the muscle until you find the next “hot spot.” This usually doesn’t take long for the first time user.
• Hold only to the point of tolerance, you should not experience sharp pain. Slight discomfort is what you are shooting for, similar to a deep tissue massage. Many manufacturers offer foam rollers with different densities depending on your pain threshold.
• Remember to breathe, maintain good posture, and engage your core muscles.
• Repeat 1 – 3 times/side.
• For optimal results, SMR can be done daily or at a minimum of 3x/week.

Here are my favorite specific SMR activities:

IT band: Lie on your right side, supported by your right elbow; keep head in neutral and ears aligned with shoulders. Place roller under right thigh and place left leg over and in front of the right leg. Roll just below hip joint down to the lateral thigh to the knee.

Piriformis/glutes: Sit on full roller and cross right ankle over left knee. Roll on the right hip area while pulling the right knee toward the opposite shoulder to increase the stretch. To massage the glutes, sit on the roller with feet and hands in front. Push roller backward with buttocks.

Quadriceps: Lie on your belly with the foam roller above your knees and elbows bent with forearms touching the floor. Pull the abdominals in and tighten glutes to help prevent the back from sagging. Roll from pelvic bone to the knee emphasizing the front and lateral thigh.

Never Say Never!

This is Jody Richter. I had the pleasure of training her with my good friend and colleague, Derrick Delay when I was working at Northwest Personal Training.

Her fitness quest began as an innocent, "Just get me on the right track." What it turned into was an insatiable desire to be the best!

I first met Jody about two and a half years ago. At 58 years young, Jody's goals were modest and like most people, she wanted to lose a little body fat and get into better shape. However, Jody responded quickly to training. Her energy levels went up, her strength and endurance went through the roof, and as a result....she wanted (needed) to do more! Training once a week quickly became three times a week...... then five times per week....finally getting to the point where I had to kick her out of the gym! "Slow down! Less is more," I would bark at her!

But her enthusiasm was too much to handle! If she wasn't at the studio, she'd be off at the park practicing pullups or doing pushups....she wouldn't quit!

Now at the age of 60, Jody just completed her first sprint triathlon, finishing 1st in her age group!

Jody's transformation is best described in her own words. This is an e-mail she sent to me recently:

Jason,

When I met you, I was a size 12-14...I am now a size 6-8 and mostly 6's. Believe me, I've never been that in my life. My weight was around 145-150. I have been at 131-133 for the last two months. I run, I bike, I swim. I am wound up with energy ALL the time. I am going to do a sprint. I am going to do the STP and I am going to do a regular triathlon.

Even though when I look at these pictures, I can't believe I am this old....I have never felt more alive.

You are absolutely a part of me. When, I get crazy, crazy....I hear you telling me to slow down, I see the look in your face....and I remember the burpees you made me do. I have loved every friggin moment of it.

xxoo

It just goes to show you that it's never too late to change your ways, accomplish amazing goals, look great, feel your best, and inspire others to do the same! Get specific with your goals and go for it!!! You have nothing to lose and everything to gain!

Jody, I can't express enough how proud I am of you and how much I miss training you! You inspire me and I am honored to have been part of the process!

Stay crazy (I know you will :)....

JW

The Training Structure

This is a template for the training schedule I use with my clients and myself personally. Modifications are made according to individual goals and skill level. Frequency and intensity depend on the client's fitness level (This is a structure for the advanced exerciser).

While one size doesn't fit all, I believe developing all components of fitness leads to optimal performance. This structure will improve the athlete's (we are all athletes) speed, power, functional & absolute strength, cardiovascular & muscular endurance, flexibility, and core strength. Regardless if you are an endurance athlete or a power junkie like me, maximizing your potential in these areas will take you to the highest level!

Each workout's intensity will vary, alternating high days and low/moderate days to minimize risk of over-training. Lighter workout weeks should be cycled in every 4-6 weeks to allow your body time to fully adapt to training demands.

More details of each workout focus will come in later posts.

"The Training Structure"

Monday - Sports Conditioning Workout

Tuesday - Cardiovascular Endurance, Flexibility & Corrective Exercise

Wednesday - Functional Strength Training

Thursday - Cardiovascular Endurance, Flexibility & Corrective Exercise

Friday - Muscular Endurance Training

Saturday - Metabolic Conditioning

Sunday - Off

"Fistfull of Steel"

It's been over a year now since my last back injury (if you listen closely, you'll hear the sound of me pounding my fist against the wooden table). So I was really conservative with the weight on some of the lifts . The ones that I'm emotionally attached to anyway.

"Fistfull of Steel"*

Warmup: 5 minute jog, dynamic warmup, 2 set warmup of each exercise listed below. (I'm 34 now, gotta ease into it :)

Workout - 3 sets x 8-12 reps - minimum 2 minute rest between sets. Horizontally loaded. Focus your energy and complete 3 sets of each exercise before moving on.

1. Romanian Deadlift - 205# x 10-10-8

2. Hang Cleans - 135# x 5-5-5 (Emotionally attached but told my ego no for a change, hence the lower reps)

3. Bent Over Barbell Row - 115# x 8-8-8

4. Rockstars - 70# x 8/arm

Cooldown - stretch, stretch, and stretch some more (and maybe some ice :) All front loaded exercises, so lot of low back stretches.

*The workouts on this website are a taste of what I do on a grand scale. You assume full liability, risk, and personal responsibility for any of the posted workouts. There are inherent risks with everything in life, and exercise isn't any different. Know your body and limitations! Train hard, train safe, and adjust the workouts to match your personal fitness level. Oh and most importantly....enjoy!

"Chippy"

Today's workout was brutal...plain and simple. While I lacked my usual post-workout endorphin rush, I still felt a strong sense of accomplishment considering the suffering that was involved. I'm not trying to paint a dark cloud, just wanting you to know a stronger more capable person comes out on the other side.

The willingness to push yourself to the max speaks volumes and demonstrates true commitment to being the best.

It's a great gift to give yourself.


"Chippy" *- Complete 2 rounds for time

1. Barbell Complex - 95# x 8 reps - (Hang clean to press to lunge (1 per leg))
2. 500 meter Row
3. Ring Pushups x 50 reps
4. Box Jumps - 18" x 25 reps
5. Inverted Ring Pullups x 25 reps
6. Tire Flips - 150# (Approx) x 25 reps

Workout Time: 32:20


Modify the workout to your fitness level. If you have questions regarding weight/rep selection, refer to Metabolic Training Guidelines.



*The workouts on this website are a taste of what I do on a grand scale. You assume full liability, risk, and personal responsibility for participation in any of the posted workouts. There are inherent risks with everything in life and exercise isn't any different. Know your body and limitations! Train hard, train safe, and adjust workouts to your personal fitness level. Oh and most importantly...enjoy!

Make Fitness Fun Again!

The traditional approach to getting in shape involves going to the gym, hopping onto a mind-numbing cardio machine and striding, pedaling or walking your way into fitness boredom.

While you may be able to adhere to this approach in the short-term, most of us eventually will give up because of boredom and the lack of results.

What many people fail to realize is that you can get fit outside the gym and it can - dare I say it - be fun. Read entire article.

The Iron - By Henry Rollins

Few stories has resonated more with me than "The Iron" by Henry Rollins. Not only is it motivating, but Mr. Rollins perfectly shows the parallels between lifting and the life's lessons. Want to develop true character, patience, self-respect, and find out what you’re truly capable of?

Develop the Iron Mind!




THE IRON
By Henry Rollins

I believe that the definition of definition is reinvention. To not be like your parents. To not be like your friends. To be yourself.

Completely.

When I was young I had no sense of myself. All I was, was a product of all the fear and humiliation I suffered. Fear of my parents. The humiliation of teachers calling me "garbage can" and telling me I'd be mowing lawns for a living. And the very real terror of my fellow students. I was threatened and beaten up for the color of my skin and my size. I was skinny and clumsy, and when others would tease me I didn't run home crying, wondering why. I knew all too well. I was there to be antagonized. In sports I was laughed at. A spaz. I was pretty good at boxing but only because the rage that filled my every waking moment made me wild and unpredictable. I fought with some strange fury. The other boys thought I was crazy.

I hated myself all the time. As stupid at it seems now, I wanted to talk like them, dress like them, carry myself with the ease of knowing that I wasn't going to get pounded in the hallway between classes. Years passed and I learned to keep it all inside. I only talked to a few boys in my grade. Other losers. Some of them are to this day the greatest people I have ever known. Hang out with a guy who has had his head flushed down a toilet a few times, treat him with respect, and you'll find a faithful friend forever. But even with friends, school sucked. Teachers gave me hard time. I didn't think much of them either.

Then came Mr. Pepperman, my advisor. He was a powerfully built Vietnam veteran, and he was scary. No one ever talked out of turn in his class. Once one kid did and Mr. P. lifted him off the ground and pinned him to the blackboard. Mr. P. could see that I was in bad shape, and one Friday in October he asked me if I had ever worked out with weights. I told him no. He told me that I was going to take some of the money that I had saved and buy a hundred-pound set of weights at Sears. As I left his office, I started to think of things I would say to him on Monday when he asked about the weights that I was not going to buy. Still, it made me feel special. My father never really got that close to caring. On Saturday I bought the weights, but I couldn't even drag them to my mom's car. An attendant laughed at me as he put them on a dolly.

Monday came and I was called into Mr. P.'s office after school. He said that he was going to show me how to work out. He was going to put me on a program and start hitting me in the solar plexus in the hallway when I wasn't looking. When I could take the punch we would know that we were getting somewhere. At no time was I to look at myself in the mirror or tell anyone at school what I was doing. In the gym he showed me ten basic exercises. I paid more attention than I ever did in any of my classes. I didn't want to blow it. I went home that night and started right in.

Weeks passed, and every once in a while Mr. P. would give me a shot and drop me in the hallway, sending my books flying. The other students didn't know what to think. More weeks passed, and I was steadily adding new weights to the bar. I could sense the power inside my body growing. I could feel it.

Right before Christmas break I was walking to class, and from out of nowhere Mr. Pepperman appeared and gave me a shot in the chest. I laughed and kept going. He said I could look at myself now. I got home and ran to the bathroom and pulled off my shirt. I saw a body, not just the shell that housed my stomach and my heart. My biceps bulged. My chest had definition. I felt strong. It was the first time I can remember having a sense of myself. I had done something and no one could ever take it away. You couldn't say shit to me.

It took me years to fully appreciate the value of the lessons I have learned from the Iron. I used to think that it was my adversary, that I was trying to lift that which does not want to be lifted. I was wrong. When the Iron doesn't want to come off the mat, it's the kindest thing it can do for you. If it flew up and went through the ceiling, it wouldn't teach you anything. That's the way the Iron talks to you. It tells you that the material you work with is that which you will come to resemble. That which you work against will always work against you.

It wasn't until my late twenties that I learned that by working out I had given myself a great gift. I learned that nothing good comes without work and a certain amount of pain. When I finish a set that leaves me shaking, I know more about myself. When something gets bad, I know it can't be as bad as that workout.

I used to fight the pain, but recently this became clear to me: pain is not my enemy; it is my call to greatness. But when dealing with the Iron, one must be careful to interpret the pain correctly. Most injuries involving the Iron come from ego. I once spent a few weeks lifting weight that my body wasn't ready for and spent a few months not picking up anything heavier than a fork. Try to lift what you're not prepared to and the Iron will teach you a little lesson in restraint and self-control.

I have never met a truly strong person who didn't have self-respect. I think a lot of inwardly and outwardly directed contempt passes itself off as self-respect: the idea of raising yourself by stepping on someone's shoulders instead of doing it yourself. When I see guys working out for cosmetic reasons, I see vanity exposing them in the worst way, as cartoon characters, billboards for imbalance and insecurity. Strength reveals itself through character. It is the difference between bouncers who get off strong-arming people and Mr. Pepperman.

Muscle mass does not always equal strength. Strength is kindness and sensitivity. Strength is understanding that your power is both physical and emotional. That it comes from the body and the mind. And the heart.

Yukio Mishima said that he could not entertain the idea of romance if he was not strong. Romance is such a strong and overwhelming passion, a weakened body cannot sustain it for long. I have some of my most romantic thoughts when I am with the Iron. Once I was in love with a woman. I thought about her the most when the pain from a workout was racing through my body.

Everything in me wanted her. So much so that sex was only a fraction of my total desire. It was the single most intense love I have ever felt, but she lived far away and I didn't see her very often. Working out was a healthy way of dealing with the loneliness. To this day, when I work out I usually listen to ballads.

I prefer to work out alone. It enables me to concentrate on the lessons that the Iron has for me. Learning about what you're made of is always time well spent, and I have found no better teacher. The Iron had taught me how to live. Life is capable of driving you out of your mind. The way it all comes down these days, it's some kind of miracle if you're not insane. People have become separated from their bodies. They are no longer whole.

I see them move from their offices to their cars and on to their suburban homes. They stress out constantly, they lose sleep, they eat badly. And they behave badly. Their egos run wild; they become motivated by that which will eventually give them a massive stroke. They need the Iron Mind.

Through the years, I have combined meditation, action, and the Iron into a single strength. I believe that when the body is strong, the mind thinks strong thoughts. Time spent away from the Iron makes my mind degenerate. I wallow in a thick depression. My body shuts down my mind.

The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, it's impossible to turn back.

The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.

Metabolic Conditioning Guidelines

INTRODUCTION

Now that we've established the benefits of Metabolic Conditioning, let's talk guidelines.

First and foremost, as stated in my earlier post, this style of training is not for the faint of heart! All metabolic pathways used during exercise are pushed to the limit. A foundation must be in place prior to introducing metabolic conditioning into your regular routine. Proper resistance training form, solid cardiovascular fitness, and muscular adaptation are a must before starting.

While metabolic conditioning is usually geared towards the more advanced exerciser, intensity can be modified based on your experience level since workouts are always self-paced. For the novice however, I recommend at least 12 weeks of aerobic base conditioning, muscular endurance training, and mastering of technique before introducing this method.

TRAINING PARAMETERS

I always emphasize a lower training load because of the repetitive stress, high intensity, and overall fatigue that is experienced during this workout. When the body is in a fatigued state, form is more likely to be compromised with heavier loads, which increases risk of injury. That being said, barbell/dumbbell exercises should be done at 40-60% of your 1 rep max. If you don't know your 1 rep max, you can use a calculator or take 75% of what you use at 10 reps. Barbell/Dumbbell exercises should be kept between 15-25 reps in a metabolic workout.

Generally I use the same 15-25 rep range for exercises that are explosive or focus on power (i.e. MB Slams, Box Jumps). While some of these exercises may only use body weight, the key differences are higher impact and increased training velocities, which translates into more load on the muscles and joints. Usually only medicine ball exercises require the use of external weight. I recommend keeping it conservative, around 5-10% of your body weight is more than plenty.

The only exception I use to the 15-25 rep range is with traditional body weight exercises. In most cases, reps can be increased since there is no external load and impact is low. So reps for pushups, modified pullups, lunges, single leg squats can be as high as 50 per exercise. Your individual fitness level is the best determining factor.

Frequency for metabolic conditioning can vary between 1-3 times/week depending on your goals. Keep in mind that other areas like cardiovascular endurance, strength training, core conditioning, and flexibility still need to be implemented throughout the week for a well-rounded program. In other words, don't over do it!

Between 4-10 exercises performed at 1-3 rounds/workout is a good standard. Make sure to focus on a mix of compound total body movements (i.e. Squatting, pushing, pulling, etc.) Workout time should fall between 20-30 minutes after a 10-15 warm up. Remember intensity is near or at anaerobic threshold for the duration! Anything beyond is overkill and again will increase your risk of injury!

There you have it! While I base most of these guidelines on physiology, common sense and experience play the biggest role. Your body will always give you the best feedback! If you are lifting too heavy or your pace is too high, it should be loud and clear!

Bottom line, check your ego at the door and respect your body...you'll live and lift much longer :)



Sample Format

General Warm up

• 1000 Meter Row or 5 minute jog

Specific Warm up

• Opposite Arm/Leg Reach (Birddog) x 20 reps
• Alternating lunge with rotation x 20 reps
• Overhead squats w/dowel rod x 20 reps
• MB Swings x 20 reps @ 5% Body Weight
• MB Rotations x 20 reps @ 5% Body Weight
• Pushups w/Rotation x 20 Reps
• Modified pull ups x 20 reps

Workout - 3 Rounds for Time

• Barbell lunges @40% 1 rep max x 25-20-15/leg
• MB Slams @ 10% of Body Weight x 25-20-15
• Barbell Squat Press @ 40% 1 rep max x 25-20-15
• Box Jumps x 25-20-15
• Wide Grip Pullups x 25-20-15

Cooldown

• 5 minutes of light cardio followed by 10 minutes of stretching.

"50 Feet From Hell"

Equipment needed: 50' Tug of War Rope, 1 Sandbag between 40-100#, a harness or belt with attachable strap, and willing participants!

Muscle Focus: Total Body, but most challenging for legs and core.

Workout Type: Metabolic Conditioning

50 Feet From Hell* - Complete the following for time

1. Front Crawl to Unilateral Squats x 10: Front crawl 50' with sandbag attached behind you. Then load the sandbag on top of either shoulder and squat for 10 reps. Repeat this sequence a total of 10 reps. Make sure to alternate shoulder load for the squats (i.e. 5 squats with the sandbag on the left shoulder and 5 on the right shoulder).

2. Rope Toe to Unilateral Walk: Attach the sandbag to one end of the rope. Reel the sandbag in by pulling and twisting your torso and alternating arms each pull. Make sure to use your legs with each pull as well. Flip the sandbag onto your shoulder and walk it back to the other end. Repeat for a total of 10 reps.

Trainer's results:

Time: 28:10

80# Sandbag

*The workouts on this website is a taste of what I do on a grand scale. You assume liability, risks, and full personal responsibility for participation in any of the posted workouts on this site. There are inherent risks with everything in life and exercise isn't any different. You know your body and limitations better than anyone on the planet. So train hard, train safe, and adjust your workout accordingly! And most importantly...enjoy!

Metabolic Conditioning Defined

While there isn't a "text book" definition of metabolic conditioning, it still remains one of the most popular training methods used in the fitness industry today. With the insurgence of facilities like Crossfit and Mountain Athlete, more exercisers are beginning to implement this style of training into their regimen. Because of this, there are two questions that should be addressed. What is metabolic conditioning exactly? And why is it so beneficial?

In a nutshell, metabolic conditioning is an intense circuit workout using a combination of strength training exercises and anaerobic conditioning drills. Workouts are usually timed and circuits generally consist of four to ten exercises done in one to three sets/rounds. The goal of a metabolic workout is to complete it as quickly as possible while staying around your anaerobic threshold for maximal challenge and energy expenditure.

As far as program design...the sky is the limit! Olympic lifts like barbell squats, deadlifts, and hang cleans are often used for the strength component due to their compound movement and high energy demand. However, many other styles of multi-joint exercises can be used and are just as effective. Body weight exercises like push ups, pull ups, and burpees are great, as well as kettlebell, dumbbell, and sandbag complexes.

Like the strength component, numerous options are available for the conditioning drills. Bouts usually last between one to three minutes near maximal intensity. Options include, a 400-800 meter sprint, a 500-1000 meters row on a concept II ergometer, 300 yard shuttle, suicides....(sounds like a recipe for fun to me!) In addition, power endurance exercises like box jumps, medicine ball slams, are popular choices too.

The only limit is your imagination!

Even better, the benefits of metabolic conditioning are endless because almost every facet of strength and conditioning is improved. This would include, increases in strength & cardiovascular endurance, power, speed, and metabolism.

A study by The European Applied Journal of Physiology showed metabolism to be in an elevated state for up to 16 hours following intense resistance exercise. A major contributing factor to this elevated state is due to the body's high demand for oxygen post exercise, otherwise known as EPOC (Excess Post-Exercise Oxygen Consumption). After intense exercise, there as an increase in lactic acid, an elevated body temperature, an elevation in breathing and heart rate, resynthesis of phosphocreatine in the muscles and elevated hormone levels. In order to restore equilibrium within the body, higher amounts of oxygen are required. Enough science Jason what does this all mean? Basically not only do you burn a ton of calories during your workout, but post-workout as well.

While this isn't an all inclusive list of the benefits and physiology of metabolic conditioning, it should convince you that it's an effective method of training!

Now that we've laid a foundation of the what and why of metabolic conditioning. Next post will provide guidelines to your metabolic workout. I will forewarn you...it's not for beginners and definitely not for the faint of heart!

Please stay tuned.....

Welcome to Monsterfit!

This site is dedicated to the countless peers, clients, teachers, and friends that were gracious enough to make me a better trainer and were fortunate enough to sweat, cry, and bleed with me....sometimes in the same workout!

I am forever grateful...thank you!

My goal with this blog is to provide information on training methods that I feel yield the best results. Sources will include, actual workouts, exercise clips, nutrition info, articles from my fitness column, and an occasional rant! Topics will include, metabolic conditioning, athletic drills, functional strength training, cardiovascular endurance....or anything fitness related really!

I highly encourage you to visit regularly and e-mail me any questions you have fitness related! Who knows....you might make yourself famous!

So sit back, break a mental sweat, and as I always tell my clients before a set of burpees....

Enjoy!

JW