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Odd Object Training

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If you want to pack on some serious muscle mass and get rid of that belly that’s slowly working it’s way out the bottom of your shirt then get outside for some odd object training!

Here’s a list of my favorite and more easily attainable odd objects for the average Joe.

1. Sledgehammer

  • You can pick one of these up at any hardware store in a variety of weights. If you have never used one before, go light.
  • The sledge can be worked with in a variety of ways. Diagonal swings, overhead swings, golf swings, one arm sings just to mention a few.
  • These are going to light up your grip, abs, upper back, help with shoulder stability, and improve shoulder mobility. There’s probably a couple more things it works that I’m forgetting lol.

2. Tires

  • These are FREE people. Tire company’s have to pay to get rid of them so you offering to take a couple off their hands is just fine with them.
  • If you opt for the giant tire (300 pounds and up) you can get a helluva workout just flipping it over and over again. Tire flipping will work everything from your calves all the way to your traps. Literally.
  • If you grab a couple small ones then you have a few more options. You can drag, throw, slam, and carry a car tire. The only thing you need extra is a way to load it with weight. This can be a accomplished with chains, weight plates, sandbags or anything else you have lying around!

3. Rocks/Stones

  • Find a feild or some woods somewhere and more then likely you’ll find a rock that’s big enough thats big enough for you to get a great workout.
  • Clean it, press it, throw it, load it, or carry it. Any way you go about it your going to end up lying in your yard wondering why the hell you ever picked it up in the first place!

4. Kegs

  • You can either buy and empty shell from the liquor store (I’ve heard them as low as $10) or you can buy a full on and empty it yourself lol.
  • These are used much in the same manner as the rocks. The nice part about these is that you can adjust the weights of the keg by filling it with water or sand.
  • Since it is loaded with sand or water that means when try to pick it up, whatever is inside will be moving making it even harder to control.

5. Sandbags

  • You can buy one or make your own. I personally enjoy making my own equipment.
  • Swing it, load it, carry it, clean it, press it, do squats with it, do lunges with it or lay it over your shoulder and try to stand up with it. It doesn’t matter as long as you are pick it up off the ground and moving it!
  • Remember the part about lying in your yard I mentioned with the stones? This will do the same thing.

It’s time to get outside your comfort zone and get some real work done. No more going through the motions of your usual machine routine then hitting the treadmill for an “intense” 30 minute jog that’s just going to leave you with the exact same skinny-fat physique you already have. Begin building the body that you want today!

Energy System Training for Athletes

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DOGMA

Pronunciation: \ˈdg-mə, ˈdäg-\
Function: noun
Inflected Form(s): plural dogmas also dog·ma·ta \-mə-tə\
Etymology: Latin dogmat-, dogma, from Greek, from dokein to seem — more at decent
Date: 1638

1 a : something held as an established opinion; especially : a definite authoritative tenet b : a code of such tenets c : a point of view or tenet put forth as authoritative without adequate grounds

2 : a doctrine or body of doctrines concerning faith or morals formally stated and authoritatively proclaimed by a church

While the dogma of recreational lifters is slowly being put to rest with the widespread use of the internet, training and conditioning for sports is still very much rooted in the dogma of the past.

Some coaches are getting with the current information but most are still stuck in the ‘This is how I did it so this is how they will do it’ broken record of circular reasoning that gets their athletes nowhere.

A brief overview:

There are multiple energy systems in the body. You can compare conversely this to a car that has only one. There is a single gas tank, one engine, and the only thing that changes the fuel utilization is how fast or slow the operator of the car decides to go. At extended periods of time, going 30 mph the car uses less fuel then when you drive at 100 mph. This is how many coaches view the body. In reality the car (your body) would have multiple ways of producing energy.

For the sake of simplicity I’ll take it down to the basic two systems.

The first way is through through the aerobic (aerobic means with oxygen) system. This system is built for low intensity, long duration endurance exercise. The primary form of energy for this system is oxygen and fat. Any type of long distance runner, swimmer, or biker is going to rely primarily on this system.

The second system is the anaerobic system (anaerobic means without oxygen). This system is built of short periods of high intensity training. It is fueled mainly by creatine and glycogen (sugar stored in the muscle). Sports such as wrestling, track and field (sprinting events), and football all rely heavily on this system of the body.

Each of these systems can be made more efficient and more productive, the question is, are you training the correct system for the sport you or your athletes are participating in?

Considering that the average play during football lasts only 5-6 seconds with 25-30 seconds between plays, do you really need your team jogging 2 miles for conditioning?

The same could be ask for wrestling, basketball, and volleyball. All of these sports require highly efficient aerobic and anaerobic systems for the athlete to be successful. Only training athletes in an aerobic type fashion will only leave them a step behind their competition.

Two Novel Methods

Tabata training was invented in Tokyo by Dr. Izumi Tabata while he and his time were looking at ways to increase the aerobic and anaerobic capacity in athletes. The basis principle of this method is to do 20 seconds of work followed by 10 seconds of rest, repeated 8 times. This totals to only 4 minutes of work but it’s brutally effective. When choosing the exercise to be performed, make sure it’s a total body exercise and that it can be performed safely even when the athlete is fatigued. Dumbbell thrusters are an excellent choice while something like deadlifts or cleans would be a fairly poor choice.

Another valuable method is the Fartlek method. This is most often used by long distance runners to increase speed and endurance at the same time. It can however be adapted for athletes who’s objective is a much shorter range. One way is to have athletes sprint the straightaways and jog the corners on a track, sprint the length of the basketball court then walk/job back and repeat, or to sprint 40 yards then walk/jog back and repeat.

One thing to realize is that these are not set in stone. Use distances or times that are applicable to the sport you or your athletes are participating in. If it’s not applicable then what’s the point?

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Recipe: Peanut Butter Protein Balls

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Mix 2 tbsp ANPB, 2 scoops protein powder, 1/4 teaspoon psyllium husk, and a little water together in a bowl. When it’s a doughy consistency roll into balls, place on wax paper in a dish and place them in the fridge for a few minutes to help them set up.

Sledgehammers, sandbags, and tires oh my!

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Conditioning

Diagonal Sledge Swings- 10 per side
Overhead Swings- 10
60# Sandbag Swings- 10
Push Ups- 10

3 rounds with 1 minute of rest between.

Do You Workout, or Do You TRAIN?

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It’s a very simple question.

Do you workout or do you train?

Most people will just look at you like you’re out of your mind. To them, there is not difference between the two.

The guys hit the gym for some bench, curls, and crunches that are super-setted with staring at themselves in the mirror. The girls hop on the treadmill or elliptical for a bit, grab some rubber coated 2 pound dumbbells and an exercise ball to their single-leg-externally-rotated-balanced-on-a-ball-knee-bends that is GUARANTEED by their trainer/magazine to give them the cellulite free butt and legs they want so bad.

The real difference between training and simply working out is having a plan. If you have a plan and an end goal that you are working for then you are training. If you are only winging it with just some broad generalized goal in mind, your working out.

Training gets you somewhere.

Working out gets you nowhere.

If doesn’t matter if you are a professional athlete or the usual average joe you have to have a goal as well as a plan to reach that goal. NOBODY has made it to the NFL, NBA, NHL, MLB, squatted 1000 pounds, lost 100 pounds, or won a bodybuilding competition on accident. It just doesn’t happen. I don’t care if you want to just get back in shape or you want to start your own business, have a plan to get you to your goals.

Now I know some of you are thinking that you have goals and a plan to get there. You want lose weight or build muscle. The plan to get there is you’re going to eat less and workout or eat more and workout. Those are NOT plans and goals. Those are generalizations that you have to have to be filtered down and made more specific.

If you want to lose weight, how much do you want to lose and in what time frame? You are going to eat less and workout to get there you say? Well what foods are you going to cut back on and what type of workouts are you going to do? When your progress stalls how are you going to work around it and continue with your progress?

You say you want to build muscle? Gonna eat more and workout more eh? What foods are you going to eat more of? What style of workouts are you going to do? How are you going to set them up so that you can continue progressing in the gym with out over training? What if you start to put on more body fat then you want?

When choosing goals and setting up plans to get there you need to keep a few things in mind.

1. Goals are specific.

  • Pick how much muscle you want to put on, how much fat you want to lose, or how much you want a certain lift to be increased by.

2. Goals have to be reasonable and attainable.

  • Saying you want to lose 80 pounds in 3 months is not reasonable or attainable without putting you in the hospital. 20 pounds over that time period would be a better option.

3. Set bench marks to track your progress.

  • Set weekly or preferably a bi-weekly goals to keep yourself on track.

4. Research you plan.

  • Unless you have a good comprehension of the knowledge of the field you are setting your goals in, start researching the methods best suited for YOU to reach your goals.
  • There is more then one way to skin a cat so don’t be fooled into the thought that there is only one right way to do something.
  • If you find yourself becoming overwhelmed ask for help! You can hire trainers from any part of the world to help you out or for a fee do a short consultation to help get you on track.

5. Stick to the plan!

  • All to often people make a plan but don’t follow through because it’s hard and they don’t want to make the changes that badly, or because it’s unrealistic.
  • If you find that your plan is unrealistic then modify it to better fit what your life.

1/5/10 DE Lower/Cardio

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AM- 30 minute walk with dog w/ 16pound pack on.

PM-DE Lower

Box Squats- 185 x 3, 2, 2, 2
Walking Lunges- 115 x 8, 8, 8
Hypers- 35 x 10, 10
Shrugs ss. 2 Hand Plate Pinch
225 x 10 – 25’s x 15 seconds
315 x 10 – 25’s x 15 seconds
315 x 10 – 25’s x 15 seconds

Grip still sucks. Videos to come of the box squats.

1/4/10 ME Upper/Cardio

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AM- 10 minutes fasted cardio

PM- ME Upper

CG Bench- 225 x 2, 235 x 1
DB Floor Press- 75 x 10, 10, 8

Kroc Row ss. Face Pulls-
105 x 20 – 70 x 10
105 x 12 – 70 x 10
105 x 10 – 70 x 10

BB Curls- 75 x 10, 85 x 10
Weighted Planks- 25# x 30s, 30s
Weight Decline Sit Ups- 20# x 10, 10

Choosing a Trainer

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These days you can’t walk into the gym without having some tight shirt, bleach teethed, matched outfit trainer in your face trying to get you to sign up for their “training service.” Many will pitch that they have the secrets to weight loss/muscle gaining that other trainers don’t have or that they can make get you to your goals with barely any work on your part. If that were true do you think they would be scrounging for clients at the local 24 Hour Fatness?

Don’t fall for the gimmicks and waste your money on ineffective and uninformed training.

1. Trainers should be upfront about their prices. Don’t get suckered in by trainers that don’t disclose their prices and the full spectrum of each of their services up front. The last thing you want is to get through the initial phase and get hit with another fee to be able to keep going.

2. Not all certified trainers are qualified to be working with people. BUT, just because someone isn’t certified doesn’t mean they aren’t qualified. All to often people will hire someone just because they have some form of a qualification of some sort. All this means is that they were able to pass the test standards of whatever organization they went through. Their “certification” may only have provided them with knowledge in 1 aspect of training or could have been written as far back as 4-5 years which means it’s not current either.

3. Training and nutrition should be BASIC. If the trainer you are considering is suggesting extremely fancy routines that are based around the latest and greatest machines that just came out and an entire slew of bosu ball exercises to make you “functional”, turn and run for your checkbooks life! While the new research is very informative, the best exercises for anyone to be doing are the tried and true basics such as the squat, push up, pull up, plank, clean, and overhead press. It doesn’t matter whether you want to lose fat or gain muscle either. Programs should be built around the basic exercises and should be progressive.

4. Using big words doesn’t mean the person knows what they are talking about. Anyone can get on the internet and find a couple fancy words to throw at people to wow them into buying what they are selling but that doesn’t mean what they are saying is true. Someone who truly knows their information will be able to relay it to you in a manner which you can understand. If they have to use 5 syllable words in every sentence then they probably don’t truly understand the info they are attempting to regurgitate.

5. Ask for testimonials. If they refuse or don’t have any this could mean a couple different things. A refusal on their part means they probably haven’t trained anyone that had anything good to say about. Not having any may just mean that they just started out. In that case there isn’t anything with taking a chance on a new trainer as long as they meet the above requirements and don’t cost an arm and a leg. I don’t really care how smart someone is, if they are just starting out and are trying to charge you as much as trainers who have considerably more experience, I wouldn’t do it.

6. Working with a trainer should be a learning experience. The goal of the trainer should not only be to get you to get you to the goals you want, but to educate you on being able to do this yourself in the future. A trainer who is unwilling to impart their knowledge to their clients is virtually worthless in my opinion. If you don’t care to learn and just want to be told what to do that’s your call. For me personally I like them to be able to justify what they are having me do with facts that I can understand and use after I’m done working with them.

Conditioning

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Tub Loading-
120 pounds x 5 loads

Tub Load ss. Push Ups
60# x 10 – BW x 10
60# x 10 – BW x 10
60# x 10 – BW x 10

That was it. The temperature was about 20 degrees so I packed it in lol.

Death By Dumbbell Day

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Jump Rope- 100 skips

DB Power Snatch-
45 x 5 each arm
65 x 8 each arm
80 x 4 each arm
90 x 4 cleaned to shoulder, no press
90 x 4 cleaned to shoulder, no press

Dips-
BW x 4 sets x 10

Jump Rope- 100 skips

Didn’t even get the 90 off my shoulder.

I’m gonna do a little conditioning in the backyard so I think I’ll get a video.

My triceps need to be stronger, ASAP!