Life is Movement

MoveNat Workshop

2012-03-12T08:39:00.000-07:00

Yesterday I had a great day. I attended a MovNat Workshop in Durham, NC. It was fantastic! I spent the whole day yesterday thinking how cool it was that I was playing around on a playground.

MovNat is all about moving the way man was intended. In our current world, we are so far removed from moving how we were created to move. MovNat introduces man's movement base back to man.

I know I've preached about moving the way we were created before on this blog and in Becoming Bulletproof, but the guys at MovNat are preaching the same thing! If you haven't gone outside to play yet, maybe it is time you start. There is something wonderful about moving and exploring our environment. It can solve a ton of "issues" that we face today. But, I won't preach this today! I will tell you about all the cool stuff we did yesterday. However, I will not go into too much detail as I think it would benefit you to go and experience MovNat for yourself:

Balance - how often do you walk on balance beams, tree branches, or walls? Not only can this be a fun thing to do, it could end up being a life saving skill one day. Do you know anyone who could not use better balance? MovNat has some very cool and innovative ways to train balance. I was surprised how much fun I had doing these drills.

Climbing - I'm a big fan on being able to climb. Yesterday I learned that I'm a big fan of being able to climb effortlessly. Wow. I have been introduced to a whole new level of play. Climbing is a balance between strength, movement efficiency and grace. Your kids know how to climb. Go climb with them.

Rolling and Crawling - It will be no surpise that this was my favorite part of the workshop. Mostly because MovNat gets it! We start out doing this and we should keep doing this. I don't know that crawling and rolling are used in the restorative way that we lay out in Becoming Bulletproof, but If you are rolling and crawling everyday for fun, you are being restored. Get down on the floor and play more. It is good for you.

Running - Okay, this was really cool. MovNat has a quick and simple approach to barefoot running. It is quick to learn and it just feels good. Yes, running can feel good. Nay, running should feel good!

I pick things up and put things down! - MovNat does this too. Why? Because you were made to so you might as well know how to do it.

Again, the MovNat workshop was a blast. My instructors were Clifton Harski and Amy Heidbreder. They were great. They really have a passion for moving and teaching people how to move.

If the movement and play ideas of Becoming Bulletproof or Pressing Reset resonated with you, the movement concepts of MovNat will too. Check out a workshop if you can. It is a great excuse to be a kid for about 8 hours. It could also help you stay a kid for a lifetime. Check it out at http://www.movnat.com/.

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Did somemore Turkish Get-up Practice Today:

Barbell: 65 pounds x 2/2, 85 pounds x 2/2, 105 pounds x 1/1, 1/1,
115 pounds x 1/1, 85 pounds x 3/3

135 pound get-up is on the horizon!

Have a great week!

TA

You are what you eat

2012-03-07T14:30:00.001-08:00

There may be some truth to that. I don't think many people would argue that the food you eat determines a great deal about how you look, feel and perform. Nutrition is pivotal for a healthy body.

Movement is also pivotal for a healthy body. In fact, you could even say "you are what you do", or "you are how you move." If you don't move a lot, you might end up quite lumpy and lethargic. If you move a lot, you will probably be fit, feel good, and have a healthy body composition. Movement is like an elixir for your body. It keeps you young, lubricates your joints, gets toxins out of your muscles, helps with your digestion, it regenerates you. Conversely, not moving ages you, it promotes joint degeneration, short and tight muscles, poor posture and poor quality of life.

There are so many things you can do to improve the quality of your life. Here are just a few things that will keep you younger, healthier, happier:

Eat well. Make smart food choices. You don't have to eat perfect, but be honest with yourself and try to put quality foods in your body.

Move well and often. Get out of the fetal position. You spent 9 months curled up inside your mom's belly. After you got out, you were meant to stretch out and explore the world. So, get up and stretch out! Move and enjoy your environment, enjoy your body.

Be social. We were made for community. It is easy to isolate yourself in today's technologically advanced world. Learn how to engage in other people's worlds. Learn how to love others and develop a community of friends, brothers, comrades, or amigos. You were never intended to put yourself in solitary confinement. Yes, I am telling you to go join a bowling league!

Get to know God. You want to find a way to relieve your stress and improve your quality of life? Develop a relationship with God. There is nothing like love to cure what ails you. Especially perfect Love.

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Training has been going well. I am still playing with heavy turkish get-ups. I worked up to 120 pounds this week with both arms. I think 135 pounds is in the future. Gotta have something to shoot for!

Have a great week.

Your Body Comes with a Free Membership

2012-02-28T10:52:00.000-08:00

Do you often wish you had a great place to train? Or maybe if you had a certain DVD, you could be ripped like those guys on the commercial. Maybe you could get in awesome shape if you could just afford that health clubs monthly dues.

There are many reasons and obstacles that hinder us and slow us down when it comes to claiming our health. But that is just the point. There are reasons and obstacles that deter us, but we allow them to. When it comes to owning your health, it is you who holds all the power. Your brain and your body are all that you need in order to have the best body you could possibly have.

Picture the best you that you can imagine. The only thing keeping you from becoming what you imagine is probably your own self. You don't need a gym membership, or a DVD, or a weight set. Yes, those things might make it easier to obtain the body you desire, but they are not necessary. If you can't use your own body to build the best body you've ever had, then the best body you've never had is simply not that important to you. Don't give in to excuses.

Hershal Walker claims to have only used bodyweight exercises for the last 20 to 30 years. Have you seen his body? He looks as if he is carved out of granite. He exercises discipline and makes his body yield to his mind. He is not limited by where he lives or where the closest gym is located. He doesn't need such things. He has his brain and he has his body.

Hershal is just one example. Others have done the same thing. There is even a popular series of books out now where you use your own body to train like a convict. The premise is that convicts don't have a lot of resources, but they do have their own bodies and they can maintain phenomenal health. I don't know that all convicts train like this, but I imagine that there are some that do. If you don't like the idea of training like a convict, maybe you could start a program called Frugal Conditioning: For those that want to save an extra $1000 a year. Instead of going to a health club to get on machines that will absolutely do nothing good for your body, you could learn how to use and move your own body!

It doesn't have to be hard. It only takes a decision, to not succumb to excuses, coupled with action. You can achieve the body you want to have, the body you imagine having. If you are totally de-conditioned, you can simply start with walking. Walking one step at a time can eventually lead you to where you want to be. It really doesn't have to be hard. It just has to be, if you really want it.

Okay, enough of the rambling. I used my own body today! ;)

I ran for 5 minutes, followed immediately with Spider-man crawling for 5 minutes x 3 rounds with not rest until after the 30 minutes was complete.

Run x 5 min, Crawl x 5 min x 3 times

It was beautiful outside today, especially when I was not looking at the ground while I was crawling!

Have a great week.

Tim

No space, no problem

2012-02-24T15:36:00.000-08:00

Sometimes we end up away from home or we find ourselves "off" from our normal routine. Being the fitness minded people that we are, we often want to find a great way to train on the road, or where ever it is we find ourselves.

This is a small workout that I think is great for traveling. It doesn't take any space and it will really work you in a good way.

It revolves around an exercise that I call the Spider-man Cross-Crawl. Yes, I am combining two moves in one! Basically, you get down on the floor in a Spider-man crawling position. Next you start touching opposite elbow to opposite knee. You are simply performing cross-crawls while you hold yourself up in a Spider-man crawl, or pushup position. You aren't actually covering any ground, though you could if you had room. This exercise is great for small hotel rooms.

Here is an example of how to perform a small workout with the Spider-man Cross-Crawl:

Warm-up by Pressing Reset.

A1 - Spider-man Cross-Crawl x 1 minute, rest for 30 seconds

A2 - Burpees x 10

Repeat this sequence 10 to 15 times. Yes, it would total ten minutes of this wonderful exercise.

If the Spider-man Cross-Crawl gets easy, you can progress it by going as long as you can without resting. For instance, maybe you work up to 20 minutes without stopping. If you can do this, that is awesome. Please don't try this on your first time out though!

You can also progress the Spider-man Cross-Crawl by putting your feet about 2 feet up on a wall. Now you are in kind of a pushup like position while you wedge yourself between the floor and the wall. (Hint: push through the balls of your feet to stay up on the wall) Once in this position, you simply alternate back and forth by touching opposite arm to opposite leg. Again, this is a great travel exercise. Really though, it is simply just a great exercise period. You don't have to travel to do it.

What makes these drills so great is that you are really strengthening your core (entire body) by putting your body through a great deal of time under tension, and your using both hemispheres of your brain.

If you want to see how great this is, try it for a minute and then get back to me.

Hope you have a great week!

Tim

Skills for Life

2012-02-18T12:46:00.000-08:00

In your life, there are some skills that are just good to have. Most of us probably don't think of movement as a skill, but in today's world, that is pretty debatable. I think movement can be a skill. There are some movements that I think are worth owning, having, or possessing with proficiency. In truth, the skills of all human movements are worth owning. But to be more focused for this blog, I will just mention a few.

The pushup. I think the pushup is an invaluable movement. It is a skill that will serve you well for your entire life time. Yes, from an exercise standpoint, the pushup develops strength throughout the whole body (when done properly). You can use pushups no matter where you are. They are the perfect go with you anywhere gym. Exercise aside though, the pushup is also a life skill. Think about it, being able to push things away from your body is essential to a healthy life. Being able to push yourself up off the floor, or catch yourself if you should fall to the floor, can really make a difference in the quality of your life. However you find yourself there, I promise you one day you will end up on the floor or ground for some reason. The simple pushup can improve the quality of your life.

Another great skill to have is the deadlift. Don't freak out, but yes, the deadlift is an essential skill to own. Being able to pick things up off the ground is a life enhancing skill. Being strong enough to pick things up off the ground is also a blessing. Whether it is a bag of groceries, a pencil, a bag of rocks, or a barbell, the deadlift is a very important skill to own. If you live to be 80 or 90 years old, wouldn't it be great to be able to pick things up off the floor? It would be even better to be able to pick things up without getting injured, too! The deadlift is a wonderful skill to own. Besides, we were made to pick things up. If you don't know how to deadlift, learn how. You don't have to pick up anything super heavy, but you should learn how to pick things up.

The squat is a very essential skill, or pattern, that you want to possess. What easier way is there to be able to gracefully lower yourself to the floor, or stand up if you should find yourself on the floor? I believe a man that can squat will stay younger than man that cannot. Squats can keep you young. Again, you will find yourself on the floor. You will want to be strong enough to stand up. You may also want to get down to the floor to pick something up without doing a deadlift. If you can't squat, or you don't know how to squat, it is worth learning. Everyone, no matter what age, should be able to squat. You want to have the mobility and the strength it takes to squat. Squats are vital for vitality.

There are other essential movements that can help with your quality of life, too. It is no secret that I believe everyone should crawl and roll around on the floor. In fact, I believe these skills are perhaps the greatest skills to own. In your life you will find yourself on the ground. If you put yourself there purposefully, and give yourself some play time while you are down there, you will be a lot better off. Having the strength and mobility to get up and down off the ground is essential.

Movement is the key for quality living. Spending time on the floor, even doing "tummy time" like babies do, can make all the difference when it comes to having the ability to enjoy your life.

Ok, go get some "tummy time."

Have a great weekend.

Tim

What Do You See?

2012-02-11T11:13:00.000-08:00

Do you see the desired results of your training in your mind? Do you have a clear mental picture of what you are working for, or fighting for? It is similar to having a goal, but it is also different. A goal is needed to get where you want to go, but so is a vision. Without a mental picture of what you want to attain, it could be hard to reach your goal.

You might have a goal to lose 30 pounds. If you have 30 pounds to lose, that could be a reasonable goal. But if you can't see in your mind what you will look like when you lose 30 pounds, it will be more difficult to reach that goal. If you can visualize yourself 30 pounds lighter, if you can experience in your mind what it will feel like to put on jeans that are 4 inches smaller in the waist, you can fight for that vision. The vision is the destination. The goal is the idea, the plan, the decision. The vision is what fuels you to cary out the goal. The vision brings the goal to reality.

Same thing with a max effort lift. Do you want to press half your body weight in one hand? Can you see yourself doing it? You really need to visualize that before you pick the weight up. It helps, neurologically and it also increases your self-belief.

And that is the point: vision creates belief. What you picture in your mind is what you believe. If you have a goal of losing 30 pounds, but you only see yourself as "plump", then you will stay plump. Visualize your goals, increase your self-belief.

Create your vision. Create your destination.

Training today was good. It was just a "distance covering" day.

Dragged a 160 pound sled 80 yards x 6 times

Farmers Walks w/ 144 pounds for 80 yards x 4 times

Suitcase Carries w/ 72 pounds for 80 yards each hand x 2 times

Ran 2 miles - I had to visualize this one first!

Hope you have a great weekend!

Tim

Another WOW

2012-02-07T17:47:00.000-08:00

It's time to add another workout of the week. This one is a great addition to any program, for beginners to advanced.

Warm-up: Press Reset

A1 - Suitcase carry x 50 yards, switch hands and repeat
A2 - Pushups x 20
A3 - Rocking x 5 times
Repeat this for a total of 3 trips

B1 - Overhead Waiter's Walk x 50 yards, switch hands and repeat
B2 - Goblet Squat w/ same weight x 10 reps
B3 - March in place x 20 steps
Repeat this for a total of 3 trips

C1 - Farmers Walk x 50 yards
C2 - Pushups x 20
C3 - Rocking x 5 times
Repeat for a total of 3 trips

D - Skip! x 50 yards, walk back and repeat

Cool Down: Press Reset

That is it. It is simple and will leave you feeling good. Also, it can be really good for you.

Have a great week!

Tim

Feel Good WOW (Workout of the Week)

2012-02-01T05:18:00.000-08:00

Okeedokee. It is time for another Feel Good Workout of the Week. Last week we did swings and rocking with pushups and marching. This week, we'll address some of the other human movements.

Warm-up: Pressing Reset

A1 - Goblet Squat x 5 reps
A2 - Marching in place x 20 steps
Repeat this for 5 to 10 rounds depending on the weight and intensity. If it is a 5 on a 1 to 10 scale, go for 10 rounds. If it is a 7 or 8, go for 5 rounds.

B1 - Pull-ups, or Rows of your choice x 5 to 10 reps
B2 - Elevated Rolls
Again, depending on the effort, repeat this sequence 5 to 10 rounds. If you just want to feel good, keep your effort around 5 on a 1 to 10 scale, and perform up to 10 rounds. If you want to grow with strength, keep your effort around 8 and keep your rounds to about 5.

Cool down: Pressing Reset

All right, now you have 2 WOWs that you can now put in your tool bag. You can use both of these workouts in one week, once or twice a week if you'd like. These will have you feeling good and strong before you no it.

Have a good week.

Tim

Can You Roll?

2012-01-27T06:46:00.000-08:00

If you have spent anytime around kettlebells, you are probably some-what familiar with the Turkish Get-up. If you are a trainer who teaches kettlebells, you are also probably familar with the frustration (of both you and your client) that comes when a new client is trying to learn how to do a Turkish Get-up.

For some people, the Turkish Get-up comes naturally. For others, it can be an endless sorce of frustration. If you, or your client seem to have a hard time learning the Get-up, you might want to check and see if you, or they, can roll.

Can you perform Segmental Rolls - like the ones shown in Pressing Reset?

If you cannot roll, the Turkish Get-up could end up being your great white whale. You may never conquer it unless you own your rolling patterns.

After all, the Turkish Get-up is a roll. It is a roll under a load. If you don't own your rolling patterns and you try to roll under a load ( a kettlebell ) you may only cement your non-ability to roll. You may reinforce the pattern, or lack of rolling pattern, that you have. Adding load to a pattern helps make it stick. Good or bad.

So, if you, or a client you know, has trouble performing the Turkish Get-up, check to see if you, or they, can roll from all your limbs. Especially make sure you own your upper body rolls.

There are other reasons people have issues performing the Get-up. A quick fix could be just to explain that the Get-up IS a roll and NOT a sit-up. Sometimes that really helps, too.

If you don't do Get-ups, that is okay. You should still check to see whether or not you can roll. It is good for you! ;)

Have a great weekend.

Tim

WOW!

2012-01-25T04:54:00.000-08:00

In an effort to give simple ideas on how to become bulletproof, I thought I'd give an easy, feel good, Workout Of the Week ( A.K.A. WOW ) for you to try. WOW? Yes, WOW. I know it is not too creative given the similarity with the now widely popular WOD, but let's face it - WOW sounds better than WOD.

So, here we go.

Warm-up: Press Reset

A1 - Kettlebell swings x 10
A2 - Rocking on your hands and knees x 5 - nice and slow
Repeat this sequence 10 times

If you do not know how to swing, perform LIGHT deadlifts x 10 instead. (just pick something up off the floor - don't even get our a barbell)
When deadlifting, remember to keep a big chest and a big butt. In other words, pretend you are trying to get a date! You can smile, it's okay.

B1 - Pushups x 10
B2 - Marching x 20 steps
Repeat this sequence 10 times

Cool down: Press Reset

Again, this is a simple beginner's feel-good routine that you can do to help you become a little more bulletproof. Feel free to try this twice a week. Enjoy!

Have a great week!

Tim

Movement is Good Medicine

2012-01-22T13:23:00.000-08:00

You ever notice that there is a pill for every illness or inconvenience out there? Are you depressed? Take this pill. Are you fat? Take this pill. Are you fatigued all the time? Take this pill. Are you stressed?

You get the point, right? There is literally a pill for everything under the sun. There are even pills for the pills you take. It is quite amazing.

Guess what. We were not made to take pills. We don't have a viagra deficiency! We could solve and prevent most problems medical science knows about with simple movement. I believe we have so many health issues because we simple don't move. We don't play. We don't really do anything except lounge around and learn about all the pills we could take to solve our problems.

Movement is the key to health. Movement is the elixir that is good for what ails you! Get up and move, man! Low testosterone? Exercise! Depression? Go walk OUTSIDE in the sun light! Arthritis? Move! Yes, movement is good for arthritis. You don't need joints that move if you don't intend to move your joints! Right?

Here is just a short list of things that movement can cure:

high blood pressure
heart disease
depression
obesity - big butt-itis
diabetes
high cholesterol - if it is indeed a problem!
Alzheimer's - movement feeds and nourishes the brain
atrophy
flat feet
insert your favorite issue here....

We don't need pills. We need to move. We need to get up out of our chairs, go outside, and move. We need to play and explore our environment with our bodies, not our laptops. If you want a healthy, happy life, learn to move.

Take two walks today and call me in the morning!

Yesterday's training was fun. I carried rocks! I picked them up, walked around until I needed to drop them, rested and repeated for several times.

Have a great week!

TA

Are you Hillfit?

2012-01-16T16:22:00.000-08:00

If you've read this blog much, you know that I believe we should be physically resilient and capable enough to enjoy life and the activities we love to do. Otherwise, life is not so much life but merely existence. I recently read a great book that resonates with my ideas about fitness and life. It is called Hillfit, by Chris Highcock.

This is a GREAT resource for hiking, hill climbing, and backpacking. But, this book is also a great resource for living in general. Chris wonderfully explains the truth and simplicity of strength training and exercise. Exercise is a means to an end. It should help you do the things you want to do. It should enable your body to adapt and grow stronger so that you can engage in your chosen skill or activity. Exercise itself is not the point. Living and enjoying life are the point.

Chris says that exercise should be simple, safe, and effective. Period. You don't need equipment or a health club. You don't need to do complicate routines, or perform endless numbers of sets 7 days a week. You simple use your body once or twice a week and make yourself strong enough to enjoy the things you love to do (hiking for Chris).

Hillfit does a great job explaining the rationale, the science, and the why's of strength training. The strength training program is based on the 5 basic human movements: the push, pull, squat, hinge, and gait. Again, something I totally resonate with. Hillfit offers a simplistic, minimalist approach to strength training that, if applied consistently, simply works.

I recently went hiking up at Grandfather Mountain. It was a beautiful and exhilarating experience. I truly felt alive. I remember feeling connected to God and just being so thankful that I was physically able enough to have and enjoy such an experience. It was so wonderful. Chris lives this experience regularly. He knows the magic and beauty that explode when a man (or woman) explores and conquers nature. His passion for hiking and training are evident in this book. If you are looking for another book that highlights the importance of moving, having strength, and enjoying life, this will make a great addition to your library.

For more information, check out www.Hillfit.com!

Have a great week!

Tim

A Powerful Testimonial

2012-01-12T05:05:00.000-08:00

Becoming Bulletproof: An Uncommon Approach to Building a Resilient Body

Becoming Bulletproof is not just a book for trainers and fitness enthusiasts. It is a must read for anyone involved with youth sports, parents, and physical education teachers.

As a physical education teacher, parent, and coach I have seen the decline of the physical prowess of our youth. Todays student athletes are so “chair ridden” and sedentary that they have lost the art of moving well. They learn to compensate for their physical inabilities and increase their chance of injury, thus repeating this vicious cycle.

After reading Becoming Bulletproof, and sharing the concepts with my colleagues. We have changed the way we look at our “warm ups” in class and how we assess the quality of movements we use in our lessons. The students have actually improved their screenings and actually enjoy the challenges presented to them because it looks and feels like “PLAY”. As a physical education faculty we couldn’t be more pleased with the progress that has been made in just a short time.

I am so convinced and believe in the theories in this book I use them myself along with my two young children. I want my children to grow up with a “resilient” body capable of what they need and want to do. Weather they become athletes is not the goal, my goal would be for them to be able to play and enjoy a healthy and physical life. A goal I think every parent would want for their children.

In conclusion I want to thank Tim and Mike for writing this book. Having attended several professional workshops, read numerous books, and watched many DVDs related to the concepts, this book wraps it all up neatly. I highly recommend Becoming Bulletproof: An Uncommon Approach to Building a Resilient Body

- Rick Vittum, coach, teacher, dad

Thank you Rick! What a great testimonial. I love where you said, "I want my children to grow up with a 'resilient' body capable of what they need and want to do." That is what I want, too, along with being able to keep up with them as they age!

Great workout yesterday:

Spider-man crawled down a hill and then backwards spider-man crawled back up the hill x 20 times.

If you've never tried this, you should. I won't tell you why but you will instantly know why when you start moving up the hill backwards. In fact, try this and get back to me.

Then I carried a 90 pound sandbag for 5 minutes, rested and then repeated.

Have a great Weekend!

Tim

Becoming Bulletproof is More Than Just an Idea

2012-01-06T13:01:00.000-08:00

Becoming Bulletproof can be a game changer, a life changer. We were made to be resilient. We were made to be conquerors. That is the heart of the book, and it has a pulse.

Check out Dan John's Becoming Bulletproof story:

"One of the signs that "things had gone terribly, terribly wrong" for me was simply when I tried to do Tim's simple reset workouts. Now, this will sound odd as I recommend, without reservation or hesitation, Tim's work. My left hip had gotten to the point that the amount of degeneration (actually necrosis) in that hip that I couldn't do the "Cross Crawl" at any level. Literally, it stunned me into action and I decided, grudgingly, to go to a specialist. Within a week, I was under the gas mask and had IV lines in my wrist for a total hip replacement.

Now, what's the point? My "cure" for the surgery, the bulk of my rehab, has been taking Tim's solid advice: I starting "rocking" as soon as I could and attempted my first cross-crawl with enough tubes coming in and out of me to make walking impossible. For the record, I got close. Soon, cross-crawling and walking with my body tuned to cross-crawling became my rehab. Now, just a few months after surgery, I still marvel at the joy of movement and the simplicity of using Tim's simple movements to wake up my body.

I'm not a big fan of some of the junk we see today with training, but I find Tim's approach so refreshing: we are going to work with some basic patterns, a few pumping motions then express those movements "bigger and bigger." It's a simple approach and the rewards are amazing."
- Dan John

That is simply awesome! Dan, Thank you for sharing this story!

You are made to be resilient! You are made to be a life conqueror. What could you do, what could you overcome, if you pressed your reset button?

Tim

Happy New Year!

2012-01-02T06:29:00.000-08:00

Are you ready for a new you? You can make all the changes you desire if you just stick to your guns. I just wrote a new book about this called Fitness Habits Made Easy: A Ridiculously Simple Approach to Building a Healthy Body. This is the perfect book for anyone who ever struggles to develop good fitness habits or routines.

Also, If you are a personal trainer, this is a great resource! It may really help you with your clients. It has been a great help to me. I started out using my clients as guinea pigs for the content and it has now become a training staple for all my clients. Training with tangible results = happy clients!

Anyway, if you decide to check it out, I really hope you find it helpful and hopeful.

www.FitnessHabitsMadeEasy.com

Today's training:

Lateral Spider-man crawl with 40 pound x-vest x 10 minutes

Circle Crawl x 10 minutes

2" Velocity with Battling Ropes x 10 minutes! Whoooo! Smoker.

Have a great week and a great year!

Tim

Christmas 2011

2011-12-28T08:33:00.000-08:00

Christmas has already ended! I just can't seem to slow it down and hold on to it. It was a great Christmas though. I hope yours was as well. I learned a couple of things this Christmas that I didn't know before:

Did you know a rock makes a great Christmas gift? Seriously, my father in law gave me an 85 pound rock for Christmas. I have to tell you that I was probably more excited about that than any other gift I received. Is that weird? The rock works great too! I let it put me through the paces of an early morning workout the day after Christmas. Again, an awesome gift. I love my rock.

Did you know a frisbee golf disc should not be caught with your mouth? I learned this on Christmas afternoon. Those things hurt! A trip to the ER on Christmas day always makes for fun future stories! "Do you remember the Christmas Tim got hit with a frisbee golf disc...."

I also learned that no matter how old I get (i'm 36 now), I still can't sleep on Christmas eve with all the excitement and anticipation. I think that is a good thing. It is good to feel like a kid every now and then. Truth is, i feel like one most days anyway, but Christmas really highlights the kid in me.

Again, I hope you had a great Christmas and that you have a blessed 2012.

Today's work/play session:

A1 - Double bottoms up squats w/ 2-24kgs: 5 x 10 sets
A2 - Pushups w/ feet elevated on blocks: 10 x 10 sets
B2 - Deadlifted my new rock! : 10 x 10 sets - not heavy, but a grip challenge.
B3 - Pull-ups: 7 x 10 sets
C - Ran for approximately 11 minutes and 37 seconds. I was back where I wanted to stop...

Have a great one.

Tim

Have a Very Merry Christmas

2011-12-23T14:11:00.000-08:00

It is my favorite time of the year! I love Christmas! It is just so magical. People are so nice, they smile. The kids are so excited, they bubble over with joy. And the food and goodies taste so wonderful. It is better than being at Disney World.

Christmas is awesome. Do you wonder what makes this time of year seem so wonderful? It is love. You can feel it oozing through the air. Christmas is a reminder of God's love, and you can actually feel the love oozing out of people. Yep, everyday should be like Christmas!

So, having said all of that, I hope you and your family have a very Merry Christmas! And don't drink too much egg nog. That stuff will help you throw back some serious calories!

Today's training was fun:

Crawled in Spiderman-esk fashion for 10 minutes.
Performed Burpees for 10 minutes straight, averaging 21 burpees per minute.
Ran for 20 minutes. Covered 2.73 miles.

It has been a great day!

Merry Christmas!

Tim

New Season

2011-12-19T16:56:00.000-08:00

I've decided to quit traditional strength training for a while and just focus on play sessions. More to the point, I'm just going to focus on "work" sessions. I just want to engage in activities and perform bouts of work, or work capacity and increase my mental resiliency.

If my mental resiliency goes up, i'm guessing my physical resiliency will increase also. This is just the season I am in right now. After a while, I may test some "strength" things and see where I'm at. To me, "strength" is purely relative to the person who is defining it. I've seen several definitions and opinions about strength, so I'll be going with my own version should I get curious to see what I can do. ;) As long as I feel good, feel strong, and I can run, jump, climb and play, I'm good to go.

So, If you've noticed all the play sessions I've posted on facebook or this blog, it is because I'm playing - every day.

Today's session:

Spider-man crawl x 15 minutes
16 lb. Sledge Hammer on tire x 10 minutes
2" Rope, Velocity Training x 10 minutes

35 minutes of work! (play!)

Have a great week!

Tim

Pressing Reset

2011-12-15T11:42:00.000-08:00

I've written a small guide book to Becoming Bulletproof called Pressing Reset.
It is a short "How to" book intended to help people implement the "resets" into their daily lives.

This guide book has expanded on some of the resets and offers more illustrations on how to perform them. Also, in Pressing Reset, I introduce a new "reset" that might surprise you. In fact, you probably do it once in a while.

Anyway, if you get a chance, check it out. If you stop by you can download a free 3 Minute Reset PDF that you can hang on your refrigerator!

http://www.becomingbulletproof.net/pressingreset.html

Have a great weekend!

Tim

Abs Like the Man of Steel

2011-12-13T08:00:00.000-08:00

Here is an article I wrote for Interesting Times Magazine. Interestingly enough, I don't think that magazine exist anymore, so here ya go!

Abs Like the Man of Steel

For most of my adult life, I have wanted to be Superman, or Batman, or Wolverine. I have always had an infatuation with super heroes. This is one of the things that lead my friend, Mike McNiff, and I to write Becoming Bulletproof: An Uncommon Approach to Building a Resilient Body. We want to be like superheroes, physically capable of doing anything without the fear of getting injured.

One of the secrets to becoming bulletproof is to have a very strong mid-section, abs of steel, if you will. And no, I am not referring to an aesthetic “six pack”, though having a set of chiseled abs never hurt anyone. I am talking about a real, solid center that ties the upper body to the lower body together.

Now, before you drop on the floor and start doing crunches again, you should know that I do not believe doing traditional "ab exercises" will build a strong midsection. Your midsection is built to stabilize your torso and efficiently transfer forces generated from your lower body through your upper body. In other words, your core, or your midsection, is designed to transfer force and hold you upright. Sit-ups and crunches do not address this design.

There is, however, an exercise that does address this design. An exercise that you once did with grace and strength, but you may not be able to now. An exercise so easy, even a baby could do it: crawling. Before you start shouting an explicative of disbelief, let’s take a closer look!

Babies earn and develop their strength by learning how to move. When a baby starts learning how to crawl, the child is building a powerful muscle girdle, or midsection, that will prepare his or her body to walk, to run, to jump, to throw, etc. Crawling teaches the shoulders and the hips how to work together; it ties the muscles of the core together. Input from the hands, arms, legs and feet teach the muscles of the midsection how to function and support the torso. Crawling gets the midsection ready to transfer force!

Crawling, specifically Spider-man crawling, is a great, easy way to start developing a midsection that Superman would envy. Spider-man crawling is done on the hands and feet with the butt held in a low position. The butt is down low, and the head is up to see where you are going. Just holding your body in this position takes strength. Getting used to being in this position builds strength. Reflexively, every time your hands and feet (especially if you are barefoot!) touch the ground, you reinforce strength and dynamic stability. The proprioceptors in your palms and feet signal your muscles to fire. If you get the chance, watch someone spider-man crawl. You will notice that their lats contract as soon as their hands hit the ground. This is also happening in the muscles you can't see like the muscles of the rotator cuff. Spider-man crawling ties the core, the body, together and prepares it to transfer force. Spider-man crawling builds strength.

Spider-man crawling makes a great warm-up, or movement preparation, for any training session. I believe it will even improve the outcome and performance of the training session. While spider-man crawling can be a great warm-up, it can also be a great training session in, and of, itself. Don't believe me? Just try spider-man crawling for 5 minutes. If you hit one minute off the bat, I'll be impressed. Another great thing about spider-man crawling is that it is easy to progress. You can crawl backwards or sideways. You can crawl for time or distance. You can even drag things or add weight to yourself when you crawl. All these progressions are effective and equally brutal ways to increase your strength.

From my own personal experience, I was never able to perform a naked warrior pushup (one arm, one leg pushup) until I started spider-man crawling backwards. Over 20 years of traditional weight training never enabled me with the strength to be able to perform that style of pushup. After just a few weeks of backward spiderman crawling and I was a naked warrior! Don't get me wrong, weight training did make me stronger as far as weight training goes. But weight training did not enable me to be able to handle my own bodyweight the way that spider-man crawling did. Spider-man crawling helped fill in the gaps in my strength; it tied me together.

Some of you reading this may find that spider-man crawling is too much of a challenge. It may really tax your strength or your ability to coordinate your limb movements together. If you cannot find your rhythm, moving opposite arm and leg together, or if you cannot keep your butt down low, you may need to start out with traditional baby crawling (on your hands and knees). Baby crawling can help lay the foundation of limb coordination and core strength to prepare you for spider-man crawling.

Again, I believe a strong midsection is a key, if not the key, to becoming bulletproof. If you want to be strong, really strong, you need to have a strong midsection, or core. Spider-man crawling is a great way to achieve a very strong core. There are other benefits to spider-man crawling as well like brain development, coordination, balance, proprioception, and much more. In fact, as we mentioned in Becoming Bulletproof, I believe crawling is a "reset button" for the body; it sets things right.

You can incorporate Spider-man crawling into your training sessions or even in your daily warm-up. However you do it, make sure you do it. Find a way to crawl. You will develop abs like the Man of Steel. Or maybe that should read: abs like Spider-man?

A Good Week

2011-12-10T13:26:00.000-08:00

I love this time of year! Everyone seems so happy and nice! It just seems right.

I don't have any big post today other than to say it has been a good week. I finished ( i think ) my new ebook called Fitness Made Easy: A Ridiculously Simple Approach to Building a Healthy Body. I hope to have it online and available soon.

I would explain it more but the title does a pretty good job. And besides, I'll need something to blog about later!

Also this week, today actually, my wife has resumed her goal to learn how to bake Christmas goodies. The house smells so good! 18 years and now she wants to learn how to cook. It really is true, good things come to those who wait!

Training has been going well too. I got a new toy - 16 pound sledge hammer, and I've set a few new PRs for myself. Though, I guess the first time you try anything new, you set a PR. Right? Anyway, It is cool to see what you can do when you just start to think, "I wonder if I can do....." and then you do whatever it is you were wondering about. It is cool to me, anyways. I'm living the bulletproof idea.

Today's training was Distance Day:

Spider-man Crawl while dragging a 96 pound chain: 80 yards x 2 trips
X-vest (40 pounds) and Farmers walks w/ 2 32k kettlebells: 80 yards x 4 trips
X-vest and 90 pound sandbag carries: 80 yards x 6 trips
Performed 10 pushups between each trip with the farmers walks and sandbag
carries. = 100 pushups in X-vest
X-vest and 200 pound sled: Drag 80 yards, then push back 80 yards x 2 rounds

This felt great. The X-vest really doesn't seem to effect me any more than not wearing it at all. I really don't notice it with the carries. I guess that is a pretty good sign!

Hope you have a great weekend!

Tim

Victory

2011-12-06T10:46:00.000-08:00

My friend Brett Jones has a saying that always echoes in my head: "Just because you can, doesn't mean you should." It is as if Brett is always sitting on my shoulder whispering this into my ear whenever I set out to train. I see to logic in Brett's quote. Basically he is saying just because a person is capable of doing something, doesn't mean they necessarily should because they may have a price to pay later, if not immediately. Yeah, Brett's way of saying it is much shorter.

Anyway, I agree with what Brett says. It makes sense. Until I start to want to do the thing I think I can even though I probably shouldn't. That's why I seem to hear Brett on my shoulder so frequently: I often start thinking I can do things I probably shouldn't. But then, I hear another voice - the one from my heart: "You can do anything. Just use good judgement." This is the voice that often wins! My heart cries for a victory.

Yes, I'm a dreamer. I have always wanted to be Superman. But don't miss understand me yet. I believe I should be capable of doing anything as long as I want to do it and I use good judgement. To clarify, my definition of "anything" is anything I want to do.

To be sure, there are things we probably shouldn't do like trying to perform an Olympic Snatch with 200 pounds when we haven't prepared our body to lift such a weight or practice such a technique. That would not necessarily be using good judgement. Could a person do that without training and knowing how to do it? Maybe. Maybe once. But there could be a price to pay.

But that's not really what I'm talking about. I'm talking about pushing yourself, seeing what you're made of, what you can do. I believe it is good to test your limits once in a while if for no other reason than to just feel alive. Yes it would be reasonable to always play it safe and train within your means. But where is the fun in that? While I do believe training should enhance your life and enable you to live life well when you're 80 years old. I also believe that it is good to feel alive in the present too. Besides, It can be good to expand your territory every-now-and-then.

You can use good judgment and still push your limits. You can attempt to do physical tasks that others would only imagine and do them with reasonable safety. My point is, sometimes pushing the envelope, pushing your limits, can make you feel like a conqueror. Don't miss this: We are conquerors, and sometimes we just need to conquer something. Sometimes we just need a victory. It can be good for the soul.

Okay, enough weirdness. Today's training was great:

Double bottoms up squats with 2 24k bells super-setted with pushup-burpees.

I did 100 of each in 30 minutes. I was stoked. Never done this before!

Followed it up with 10 minutes of velocity training on the Battling Ropes.

Have a great week!

Tim

Being Capable

2011-12-03T09:35:00.000-08:00

Last night, my family set out to find our Christmas tree at the same tree lot we've been going to for over 10 years. It is our little tradition. Every year, my wife and I pick out the perfect tree while my kids play tag and run through the "tree maze." And, every year, the same man puts out tree on top of our SUV.

This gentleman has run this tree lot for years. He even has a sign that boasts that his tree lot is the oldest tree lot in town. He has to be close to 75 years old, if not older. He is a little hard of hearing, but he is still able to take an 8 foot tree and toss it up on an SUV. He is capable. He has stood the test of time.

If this gentleman has a secret to his longevity and ability, it is simply that he has worked all of his life. He works with wood. He has a shop and he creates things. He picks up wood, works magic with his machines and he creates. There are no chairs in his shop. He uses his body all day. But don't miss this: he creates. He uses his brain all day too. His secret to health and longevity has 2 ingredients.

1. He uses his body like it was made to be used.
2. He uses his brain like it was also intended to be used. He thinks, he imagines, he creates.

And because of this, in his golden years, he is still capable. To be honest, he is not quite as fast with the Christmas trees as he was 10 years ago, but he still has it. He still does the things he loves to do. He is LIVING.

When I grow up, or when I reach the years that this man has reached, I still want to be able to throw Christmas trees on top of an SUV. I still want to be capable and stand the test of time. I want to LIVE and not just be.

Today's Workout was great!

I put on a 40 pound X-vest and performed the following:
Farmers walks with 144 pounds x 80 yards x 2 trips
Suitcase carries with 72 pounds x 80 yards for each hand
90 pound sandbag carry x 80 yards x 6 trips
Between all of the above trips, I performed 10 pushups in the weight vest for a total of 100 pushups.
Then, 200 pound sled drag x 80 yards x 2 trips
200 pound sled push x 80 yards x 2 trips

Covered some good ground today!

Have a great weekend.

Tim

Go Natural

2011-11-29T07:18:00.000-08:00

Our bodies are wonderfully made. We can run, jump, swim, climb, skip, crawl, and a host of other things I can't think of! We were made to traverse and conquer the world - the natural world.

You were made for the world you live in. That is cool. We have a host of physical attributes that allow us to engage and enjoy the world around us. When we train, it would make sense that we engage in activities that strengthen, or enhance, these athletic qualities.

Here is the question: Does your training enhance your athletic qualities? Are you improving your health and your abilites, or are you adversely effecting your health and abilites?

Think about it, Man knows he should be healthy. Man knows he should exercise. Man invents treadmills, pec decks, leg curl machines, and eliptical trainers. Man uses these things and loses the wonderful qualities he was made to have. Instead, if Man would go outside and run, or climb, or carry something, he would be adding to and improving his athletic qualities.

Let's take this a step further to really blow your mind. Man wants to be strong and muscular. Man invents dumbbells and barbells that are easy to hold. They fit almost perfectly in Man's hands. So, in an effort to build strength and become as strong as possible, Man creates weakness by fabricating easy to hold weights. Kind of a weird thought, I know. But we actually create gaps and weaknesses by training with man-made things ALL of the time.

I'm not saying to never dead lift, or bench press. I'm simply saying

1) Do those things add to your athletic qualities? Do they improve your quality of life?

and

2) Learn how to go natural. Go outside and learn how to pick up rocks, learn how to swim, learn how to climb. Go outside and work with natural and/or awkward things. Don't create weaknesses by using things that Man made for ergonomic reasons and comfort.

In short, learn how to go Natural. If not all the time, some of the time. You may find that going natural revitalizes your training and opens a flood of creativity in your mind. You may also find that learning how to train "natural" enhances YOU: better athletic qualities, better quality of life, etc.

Today's training:

A1 - 90 pound sand bag squats: 10 x 10
A2 - Pull-ups: 10 x 5, then 5 x 5
B1 - Big Tire Flips: 5 x 10 ( i don't know how much it weighs, but it is big!)
B2 - Pushups: 10 x 10
C - Velocity with Battling Ropes x 10 minutes

Have a great day!

Tim

Happy Thanksgiving!

2011-11-24T06:18:00.000-08:00

If I could list all the things I am thankful for it would fill up this page. If I could list all the things I HAVE to be thankful for, it would fill up a library. There aren't enough words to even come close for me to be able to express all that I have to be thankful for. I have truly been blessed. So much so that it seems odd to really reflect and be thankful once a year on Thanksgiving.

The truth is every day should be Thanksgiving. Just as every day should be Christmas. Can you imagine? What a wonderful world this would be!

To be honest, I really am thankful for the blessings I have been given quite often, but not as often as I should be if the truth be told. In fact, I have many wonderful blessings that I often take for granted. It is easy for me to just gloss over wonderful gifts in my life as if I just deserved them. And truly, I don't deserve anything. But here is the beautiful thing: though I take my blessings and life for granted, and often treat them as if I deserved them, God still loves me - unconditionally - and he blesses me anyway. God has never abandoned me even though I often take His gift for granted. What a wonderful Love.

And for that Love, I am thankful.

So, Here is a very short list of other things I am thankful for: ;)

I have a beautiful wife and two wonderful kids who love me.

My friend Mike and I ( along with God ) wrote Becoming Bulletproof, and it has been a wonderful experience. I could not have imagined how well it would be received. I could write a book, alone, about all the people and stories I've met and learned as a result of putting Becoming Bulletproof out there. I have made many, many new friends. What a gift!

I got to resign from my "job" and do what I love to do: Train / teach people how to move.

I am grateful for my health! I know, that's probably a shocker coming from me....

Here is today's Thanksgiving Play session:

90 pound sandbag front squats superset with pull-ups:

1 and 1, 2 and 2, 3 and 3, ...10 and 10, 9 and 9, 8 and 8, .... 1 and 1 - all total, it was 100 reps of each

The hardest thing was continually having to pick up the sandbag!

Pushup plank for 10 minutes.

That is all I got!

Happy Thanksgiving.

Tim

It Shouldn't Matter

2011-11-17T07:42:00.000-08:00

Three days ago my 9 year old son had to take a test to see if he should be placed into a higher academic setting. When I picked him up from school, I asked him how the test went. He said, "It was okay, but why did they want to know what race I was? And why did they care about gender?" Really, out of the whole test, what stood out in my sons mind were these two questions. Before I could give him a "good" answer, he said "I think I filled it out right. I said I was white, but I don't really think of myself as white. I'm not really that pale." My heart melted. How beautiful is that?

In a world where color is not supposed to matter, it matters. Can you even imagine how wonderful this world would be if we all saw things through the eyes of a child? Through an achievement test, my son lost a little of his innocence. But through my son, the world gained a little bit of innocence.

I have said in Becoming Bulletproof that we can learn a lot by watching children, but I was talking about physical movements. It doesn't stop there. We can learn a lot more than just how to move from watching children. We can learn how to be. We can learn about the wonder and beauty of innocence.

Some things just shouldn't matter. We preach it. We don't really live it. We often follow opinions and rules before we follow our own heart, or gut. That is sad.

Okay, since this is a blog about training, lets relate this to training: There are so many rules and opinions out there about how we should train, they literally put the human body into a box. Our limitations are only in our heads. If we fill our heads with rules and precious opinions about training, and we believe these notions, we put our body in a box. We don't belong in a box.

We should be able to do whatever, or train however, we want to without succumbing to certain schools of thought or rules. Some people think running a marathon is bad for you. Some people think training everyday will get you hurt. Some people think strength training should only be done in cycles. All that matters is: What do you think? Do you want to run? Run. Do you want to train everyday of the week because you enjoy it? Train. Do you want to be the strongest man on earth? You better quit listening to people - aim at your dream and go get. You can do almost anything as long as you don't know that you can't!

We are too wonderful to be put in boxes. If we truly are made in God's image, putting ourselves in boxes is no different than putting God in a box. We truly are capable of anything.

Yesterday's Training:

100 bottoms up snatches with a 24K kettlebell - nonstop. Whew! First time!

Bottoms up clean and press with 28K kettlebell: 3/3 x 4 sets

Skips: 45 yards x 5 trips

Sprints: 45 yards x 10

Have a great weekend!

Tim

You've Got It

2011-11-14T09:34:00.000-08:00

Have you ever felt limited by your resources? Your abilities? Your environment?

You don't have to feel limited. You've got everything you need to accomplish any task. You have been blessed with a brain and a body. You can really do almost anything you set your sights on. I really believe that.

For the sake of time, lets apply this "notion" to health and fitness. Really, you can apply this idea anywhere, but will try to contain it here just a little. If you have a health and fitness goal, you possess everything you need to achieve your goal. You don't need a gym membership, a fancy strap system, a dumbbell, a kettlebell, or even a rope. All you need is your brain and your body. If you are creative, you can train every muscle you have by learning and applying bodyweight training tactics.

Do you want to lose weight? Great. Consider your food choices and start moving daily.

Do you want big muscles? Great. Learn how to do pushups, pull-ups and run sprints. Learn how to carry heavy things for distance.

Do you want more time in your day to devote to getting in shape? Great. Get up earlier, or watch less TV and exercise instead.

You really have no limitations except the ones you place on yourself.

If you lack knowledge, seek it: Hire a trainer, buy some books, learn. If you lack equipment, use your own body, use whatever is around you - climb a tree, lift a rock, try to catch a squirrel. You were made to be creative. Create! If you have determination and an imagination, you can build your perfect, healthy body.

I'll leave you with this thought: I know you could get into the best shape of your life using only a beach towel. It is a bold statement, but I know it is true. How many ways can you think of to use a beach towel?

Saturday's training was pretty fun, so I'll share it:

Bottoms Up Windmills w/ 24kg: 5/5 x 5

Turkish Getups to the elbow w/ 24kg: 5/5 x 5

Cross-body Lunges w/ 24kg: 5/5 x 5

Tabata Split Jumps (20 sec on, 10 sec off x 8 rounds) - This was the fun part, okay in a fun/sick way...

Have a great week!

Tim

It is not what you know.

2011-11-10T10:40:00.000-08:00

We all know certain things. We know that lettuce is probably better for us than twinkies. We know that exercising 20 minutes a day is better than doing nothing. We know taking walks is better than taking up space on a couch. We know.

Sometimes it isn't enough to know. What good is knowledge if you don't apply it? Knowing something in your head is not as good as knowing something in your heart, your core. Living out what we know, as long as we know what we know, is far better than just knowing. In other words, applying what we know to be true yields results. Just knowing stuff is pretty fruitless unless we just want to be good at gameshows.

You know right now that doing something physical like training, exercising, or playing for just 20 minutes a day can be really good for you. In fact you probably know that vigerous physical movement can release endorphins, pick up your metabolism, boost your immune system, and keep your body young. So, why don't you do it? Surely you can find 20 minutes in a day? Right?

You may know that the only way you can find 20 minutes in your day to take care of yourself is to get up early because your day is too hectic and stressful to fit in exercise at any other time. Great. Get up 20 minutes early. Apply your knowledge and take action. You will be amazed at what you can accomplish be living out your knowledge.

Do you have a goal? Do you know how to reach it? What do you know? What will you do? So many people would be extremely successful if they would only apply what they know, myself included!

Today's training session was just good enough to knock the dust off of me!

I crawled laterally like spiderman for roughly 20 minutes.
Then, I carried a 90 pound sandbag across an 80 yard field 10 times and did 10 pushups after each trip.

That is all I got. Have a good one!

Tim

Infomercials and Six Packs

2011-11-06T12:07:00.000-08:00

In the last 20 years there have been tons of infomercials promising abs of steel, or six-packs. These infomercials have made millions and millions of dollars by promising something they just could not deliver. But the blame is to be placed on us, the consumer, not the seller. We are the ones paying the money for lies. We are the ones WISHING for six-pack abs of steel.

No product can give you a six-pack, or abs of steel. That is fact. All those informercials promise to be the secret, the key, to achieving the abs you've always wanted. They are all right about one thing: there is a secret to having six-pack abs. The secret, however, is that YOU are the KEY to achieving your six-pack. YOU are THE secret to abs of steel.

Here it is: If you want a six-pack, or you want to be ripped, or whatever it is you want, you have to determine to achieve it. YOU have to decide to get it and then go after it. You can't WISH for a six-pack. You can't HOPE one day you'll be ripped. You can't possibly think that if you strap an electic girdle around your waist and sit around you can shock your stomach into being flat and fantastic in a few weeks. But, you can decide you WILL HAVE a six-pack and work to have one.

You are the secret to your health. You are the secret to having the body that you want to have.
Gimmicks and quick fixes only feed off your wishes and hopes. They promise you dreams and only give you frustrations. If you want a six-pack, if you want the body of your dreams, decide you will have it and then go get it. You'll have what you want if you are resolute in your decision and you work for it consistenly. You are the key, the secret, to your own success. You can do it.

Training yesterday was good.

I dragged a 95 pound chain forwards and backwards while spider-man crawling for 80 yards each direction.
I then pulled and pushed a 200 pound sled while wearing a 40 pound x-vest for 80 yards each direction - twice.
I then ran about a mile.

Felt good!

Hope you had a great weekend.

Tim

Turtle or Rabbit?

2011-11-02T09:04:00.000-07:00

Do you remember the story about the race between the tortoise and the rabbit? The fast, cocky rabbit (Bugs Bunny version) lost a race to the slow, steady (smart) turtle. There are probably more than a few lessons in this story, but if you think about it, it really does parallel life quite well.

In life, we must decide if we are going to be the rabbit or the turtle. In today's world, many of us want to be rabbits. We want results yesterday, we lack patience. But really, life is a journey and it is one that requires time and wisdom if we want to get from point a to point b with any amount of success.

What I mean is this:

Are you the type of person who wants to lose 20 pounds in a week, or a month? Or are you the type of person who is willing to lose 20 pounds over a few months? Are you the type of person who wants to bench press 300 pounds even though you can't do a good, solid pushup? Or are you the type of person who is willing to work at building perfect pushups before you ever even lay down on a weight bench?

Most of us want results and answers before we ever even take a real step towards our journey. The journey is where you learn and grow. The journey is what makes the results worth the effort and the wait. The journey offers wisdom.

If you woke up tomorrow and were suddenly 30 pounds leaner, or say you woke up and found yourself completely ripped with the body of your dreams. How long do you think that would last? You didn't earn it. You would have no reference, or wisdom, for how you got that way. Eventually, and sooner than you think, you would wake up the way you were before that "magical" morning.

Take weight lifting: if you can't do a pushup, you have no business deadlifting 300 lbs or trying to bench 335. Why would you set yourself up for disaster? If you can't handle your own body, why would you try to handle your body plus another 300 pounds?

We want quick fixes. We want now. But it is the process of living in the now that builds the lasting results. Take time to earn what it is you want. You will enjoy it more and it will last a whole lot longer.

I write this not for you, but for me. I often want to be the rabbit. It is hard to remember that "slow and steady wins the race." I need to be the turtle! What are you?

Today's workout was great!

Dead Hang Bottoms-Up Snatches with 24k kettlebell: 50 / 50 for 100 total
The first 50 were nonstop! Then 20, then 10, 10, 10
I switched hands every 5 snatches....
Bottoms-Up C & P w/ 24k bell: 5/5 x 5
Skipping 45 yards x 5
Sprinting 45 yards x 10
Skipping 45 yards x 5

Have a great week!

Tim

Cold Water Dousing

2011-10-30T13:55:00.000-07:00

Cold weather is here. Sick / flu season is here too. A friend of mine uses cold water dousing to stay "sharp", and sick-free. He claims he hasn't even had a cold in years.

Last year, with much of his encouragement, I gave cold water dousing a try. Well, first I researched it to see if it would (a) kill me, and (b) help keep me well. I couldn't find too much information about it but I did find that it supposedly raises body temperature to about 108 degrees thus killing any bacteria or viruses that might be inside of you. One reference I found said that dousing raises testosterone levels (cool) and other hormones. Oh, I also found out that it could kill me too, if my heart was weak.

Anyway, I will never forget the first time I doused. I had a bucket filled with ice water and I stood in the shower as scared as I could possibly be. It felt like I stood there holding the bucket for 10 minutes trying to get up the courage to pour it over my head. Finally, I did it. It was not as cold as I thought it would be, it was worse! It was also euphoric. I felt invisible. I also thanked God several times for not letting it kill me. The cool thing about dousing was that at that moment, I knew then that I was crazy enough to do anything.

My friend was proud of me but I didn't do it right. He said to truly do it, I had to do it outside in the cold. So, with his prompting, again, I did it a few days later outside at about 6 am in the dark (didn't want the neighbors to see). It was 15 degrees outside and I had a bucket of frigid water. I poured it over my head and again, I felt euphoric. The water actually felt warm, for a second.

I doused everyday after my first douse last year. In fact, I doused until July. I eventually stopped then because It was so hot here, my refrigerator couldn't make enough ice to get my water cold enough. Whether or not dousing boost the immune system, or whether or not it raises testosterone levels, it doesn't matter. I believe it does make you tough. A person that can could water douse in the middle of winter, is a capable person.

The cold weather is here. It is time to douse! I'm not telling you to give it a try, I'm just telling you to entertain the thought. It can be a powerful tool. If not for the body, for the mind.

You Can Learn from Training

2011-10-26T12:12:00.000-07:00

It is amazing the things you can learn by doing something. Most people probably agree that experience is a good teacher and that is one way to learn. From experience, or through participation, you can learn new skills and you can also glean bits of wisdom.

For example, I learned a lot about myself through my training session today. I have often thought and believed that the body will go where the mind takes it. Today, I learned that a person can be led by their body or they can be led by their mind. We choose which one does the leading.

In today's play / training session I set out perform a brutal workout that John Brookfield has been encouraging me to try. Anyone else know John Brookfield? His workouts are utterly miserable! (out of respect for John, i removed the information about this particular workout.)

Anyway, when I started this "play" session, I was ready to tap out inside the first minute. My body was screaming; letting me know that I was participating in madness. My body wanted to quit. My mind was starting to listen to my body. But for some reason, my mind kept saying "do a few more. you can make it a few more" So, I continued. Much to my bodies' displeasure, I performed a few more, then a few more, then a few more. Eventually, and much to my complete surprise, I completed the workout with John's prescribed target. I was completely miserable about one minute into it, but I lasted a whole 16 minutes. John would be proud.

The point is, I learned something today. It is not always the engine that matters, sometimes it is the governor. The body wanted to stop, the mind wanted to go on. I chose to listen to my mind and not my body. It would have been much easier to stop, but that would have bothered me later. My mind was on a mission. Was my performance great? Probably not, but then I don't know. I do know, if I ever set out to do this again, I have already done it once. It will be easier the next time.

I think we sometimes take for granted what we can accomplish. Maybe sometimes we don't accomplish much because we don't believe we can. I know. It is funny the things my training sessions make me think about.

That's all I got!

Have a great week.

Tim

How do You Run?

2011-10-21T07:02:00.000-07:00

Have you ever watched people run? You will see all different kinds of things. Some people run as if they are being tortured, some run as if their body is just a collection of disintergrated parts, others run like they are being chased by slow bears, and some people run like they are chasing something - they run with purpose.

I am not here to debate foot strike. While I do have my own opinion about how the foot should grace the ground, that is not my focus for this post. I am refering to arm swing. Watch people run as you drive through your neighborhood, or go check out a local 5K event. You will see thousands of arms doing all sorts of things. Most people run as if their arms are just loose attachments that serve no purpose. Maybe you run this way too. But what if you ran as if your arms were just as important as your legs?

What I mean is, what if your arms were just as important for running as they are for crawling?
Crawling is the foundation for our gait pattern. It teaches our shoulders and hips to work together. Running is the ultimate expression of our gait pattern. In running, our shoulders and hips should still work together.

What if instead of letting your arms flop by your sides, or let them shuffle side to side infront of your chest, or even letting them bounce up and down towards your ears, you purposefully drove them foward and back to match and equal the drive of your legs? What if you ran with a tall spine, the crown of your head to the sky, breathing deep into your belly, and your drove your arms forward and back from your shoulders.

Again, I believe running is the ultimate expression of our gait pattern. Running should look graceful and powerful, not like an explosion of body parts. How much more efficient could our running be if we took advantage of the contral-lateral, cross-body, energy sling system that we are designed to travel by? What if we ran intentionally and with purpose? What if you used your arms like they mattered when you ran? Because they do.

Today's Training looked like this:
Crawled in a circle like a lost spider-man for 20 minutes.
Ran like the hunter, not the prey, for 10 minutes.

Have a great weekend!

Tim

Farmer Strength

2011-10-18T13:58:00.000-07:00

When I worked as a firefighter, if someone was really strong, freakishly strong, we would call them "farmer strong". Have you ever met a farmer who wasn't strong as an ox? Most farmers I can think of, or that I ever knew, were average sized guys and they really didn't stand out much. At least until something had to be picked up, carried, or moved.

I have seen wirey looking farmers out work and out lift (basically out perform) very lean, muscular men who spend there time in the gym. Farmers are not genetic freaks. They don't have special powers that other people can't possess. Farmers are just so strong because they work. They perform "real world" tasks that requires them to use their bodies the way it was intended.

Farmers have real, "functional" strength. They have this strength because they use their bodies daily. Their lives consist of picking things up, moving things, throwing things, etc. They may not look the healthiest because of their diets or because they are out in the sun all day, but they are by far capable of out working most people in the modern world.

This is just an observation I have. I could be completely wrong, but If you want real strength, or you want to be able to improve your performance, you could learn a lot from a farmer.

Today's training session was kinda cool and fun:
1. Beat the crap out of a tire with a 10 pound sledge hammer for 10 straight minutes. I've never done this before. It was pretty fun. Do farmers do this?

2. Battling Ropes for 10 minutes (velocity). This I have done before. It gets the blood flowing.

3. Ran for 10 minutes. Focused on driving my arms. Trying to really make the shoulders and hips work together like they are designed to do. This was a good run. About 1 1/2 miles in 10 minutes.

That is it. Have a great week!

Tim

Its All in Your Head

2011-10-12T05:19:00.000-07:00

Becoming Bulletproof is more than a "physical thing". There are other variables as well. Today, I want to touch on the mental aspect of becoming bulletproof. Your mind runs the show. You will never know what you are physically capable of doing or becoming until you set your mind on your desired goal.

Remember in Becoming Bulletproof I mentioned when talking about rolling, where the head goes, the body will follow. You've probably heard this most all of your life in dealing with athletics, martial arts, or whatever. That is physical phenomenon. We are wired that way because our vestibular system, is tied to our entire body. That, and our big melons effect our center of gravity.

"Where the head goes, the body will follow." is also a mental phenomenon as well. Before you can ever accomplish a physical goal, you have to decide and choose to accomplish that goal first. In Proverbs 23:7, there is a verse "as a man thinks in his heart, so is he." If you don't believe you are capable, then you are not. IF you believe you can and will succeed, then you probably will. You must set your mind and heart on your desired outcome. If you don't believe in yourself, how can you achieve anything?

If you have a goal of becoming bulletproof, weekend proof, office proof or whatever, you must set your mind on your desired outcome. If you want to lose 30 pounds, set your mind on it - believe you can do it. Losing 30 pounds could seem like an unclimbable mountain to some people. But to the person who believes he can lose 30 pounds, that mountain becomes a mole hill. We are all good at turning mole hills into mountains, but how many of us can turn mountains into mole hills?

Becoming Bulletproof is a journey. Your physical goals, whatever they are are also journeys within your life story. If you approach your journey with the right mental attitude you will find that there aren't many mountains that you can't climb. Your daily attitude, the mental decision on how you approach each day, will greatly effect whether you see Mount Everest standing in front of you, or an ant hill.

If you have a goal, a journey you want to embark on, choose to KNOW that you can achieve it. IF you want to be successful, believe in yourself. As a man (or woman) thinks in his heart, so is he....

Today's play session looked like this:

Dead lift to catch to press with a 24K kettlebell and burpees:

1 and 1, 2 and 2, 3 and 3, ....10 and 10, 9 and 9, 8 and 8, ....1 and 1 = 100 reps of each

Farmers walks with 2-32K kettlebells while wearing an X-vest: 105 yards x 3 trips

Suitcase Carries w/ 32K kettlebell while wearing an X-vest: 105 yards each arm

Bottums Up Carry w/ 24K kettlebell: 50 yards right arm, 50 yards left arm

Overhead Carry w/ 24K kettlebell: 50 yards right arm, 50 yards left arm x 2 trips

That's all for now. Have a great day!

Tim

Do You Know How Capable You Are?

2011-10-07T12:28:00.000-07:00

I've got a client, I will call him "Sam" to protect his identity. When Sam first came to see me, he just wanted to improve his blood pressure and decrease his risk of diabetes. He really didn't have a physical weight loss goal or anything like that. He simply wanted to improve his insides.

One of the first tools I introduced Sam to was the Battling Ropes. I started Sam out with 30 seconds of velocity waves. After 30 seconds, Sam was whooped. He was exhausted, sweating, out of breath and a bit bewildered. If you've ever done velocity training, you know how Sam felt. Anyway, I told Sam "I know this is hard to believe but in a few weeks from now, it won't be anything for you to be able to last 10 minutes without stopping." For some reason, Sam liked the sound of that. I think it gave him a challenge that, in his mind, would be an amazing achievement.

So, twice a week Sam showed up, and we worked for about 20 to 25 minutes with the ropes. In less than a week, Sam was at 1 minute intervals. Fast forward about 4 weeks and Sam was performing velocity for 10 straight minutes at about 90 waves per minute. If you know anything about velocity, that is amazing. But while it is amazing, it is also doable. It was doable because Sam believed he would eventually be able to do it. Sam had faith, and he set his actions to line up with his faith. There is a Bible verse in there somewhere...

Anyway, many of us will never know what we are capable of because we don't really believe in ourselves. Others of us never try to tap into our potential because we fear failure, or we're just too lazy to engage. Whatever the reason we fall short of our goals, or our dreams, we don't have to.

Know this: You are CAPABLE of anything. When it comes to success, the only thing that stands in your way is you. The only thing that stands in my way is me.

I know 10 minutes of performing velocity waves may not seem like a significant life changer, but let me tell you what it has done for Sam: Sam's blood pressure is now normal. His blood sugar levels are also normal. His blood cholesterol is now great. He is down 25 pounds. He is looking for 5k's to run, something he has never done before. Sam is confident, he has a new life. Sam also knows he is pretty much capable of anything as long as he engages; he has tasted victory. 10 minutes of velocity waves can be a life changer, a world changer even.

Do you have a health goal? It is yours for the taking if you engage in it. You are capable of achieving your goal. Just engage. Take charge. Engaging is simply the difference between watching your favorite sport and playing your favorite sport. Let's assume your sport is life; be a player. Don't sit on the sidelines and watch it go by. You are capable of anything. You decide if you are able.

Today's workout: I covered a lot of ground today...

Spider-man crawl: 80 yards x 2 trips

Farmers Walks with an X-vest and 2 -32k kettlebells (180 lbs): 80 yards x 4 trips

Suitcase Carry w/ an X-vest and a 32k kettlebell (110 lbs): 80 yards each arm

Sled Drag w/ 200 lbs: 80 yards x 2 trips

Sled Push w/ 200 lbs: 80 yards x 2 trips

Over Head Carry to Dbl Rack Carry w/ 2-24k kettlebells: 80 yards x 2 trips

Yep, a lot of ground --> 1,120 yards

Have a great weekend.

Tim

Its More than a Physical Thing

2011-10-01T06:30:00.000-07:00

When Mike and I set out to write Becoming Bulletproof, we had been living out our ideas for over a year. We were pretty confident we had found something quite wonderful. About half way through the process of writing the book, Mike suffered an unfortunate accident. With over 300 pounds on his back, he fell through a floor and tore all the tendons off of both his knees, and his right knee cap was broken. His knees were pretty much destoyed. As horrible as this sounds, I think Mike was quite remarkably spared from a terrible spinal injury. At any rate, Mike suffered a horrific physical injury, one in which he was told he would never be able to walk without the use of a cane.

Mike has a passion for health, fitness and all things related to exercise. He was a competitive bodybuilder and a competitive strongman, as well as a phenomenal trainer. When he was injured, all of those things were taken away from him. Or so it seemed. Mike suffered more than a physical injury, Mike suffered from a huge mental injury. Mike's heart and passion were ripped away along with the tendons around his knees.

Becoming Bulletproof is more than just a physical journey or a physical state. It can also be a mental journey as well. We can not control all the many things that life will throw at us, if not hurl at us. But we can control how we will respond and react to the things life lays at our feet. I will not lie, Mike was wounded. His spirit was crushed and he will tell you himself that at times, he seriously contemplated ending his life. But, he didn't. He fought. Each and everyday, Mike made the decision to keep fighting. Each day, he tried to regain a little mobility and strength back in his legs. Each day, Mike held on for another day, a better day.

It was not easy, but Mike, through his will and determination, has rehabbed his legs back beyond all his doctors and therapists expectations. He did not let their prophecies limit his potential. He refused to yield to their expected limitations. Instead, Mike daily practiced the principles that we laid out in Becoming Bulletproof. But more than that, he daily practiced the decision to engage and fight for another day.

It has been a little over 6 months sense Mike's injury and today he can spiderman crawl, squat with well over 235 pounds, and perform glute-ham raises again; he can do the things he loves. In fact, Mike is determined to compete again in strongman competitions and he is well on his way. He has no doubt that he is closing in a 400 pound-plus squat again. I know he is right, he will do it. He is mentally bulletproof.

We all have our own issues and face our own challenges. It is what we decide to do and how we decide to react to those challenges that determine our potential. We are not limited by our circumstances. We are only limited by ourselves and the decisions that we make. Nothing in our lives is set in stone.

If becoming bulletproof is your quest, remember, it is a journey and you are the navigator. Remember too, that becoming bulletproof is more than a physical journey. It is a mental and spiritual journey as well. Where the mind and heart go, the body will follow.

Whatever your quest, fight the Good fight.

Have a great weekend.

Tim

Kettlebell Fat Loss

2011-09-27T10:45:00.000-07:00

Recently, my friend, Troy Anderson (no relation - by blood anyway!), asked me if I would check out his Kettlebell Fat Loss Training System. All I can really is - Wow! Troy has put together an amazing amount of content and information. Troy’s website boast that he has left no stone unturned and I have to say that I believe he is right.

Troy’s kettlebell fat loss program is great for anyone who wants to efficiently burn body fat and get in phenomenal shape. I think what amazed me the most about this program is that Troy provides so much information in so many different ways. For example, his workout manuals and templates are available by download, but you also get to download the follow-along videos. I like having both, I think that is great. Troy even includes awesome interviews with several nutritional gurus and the Godfather of Kettlebells himself, Pavel Tsatsouline. I thought Pavel’s interview was excellent. It was very neat to hear how the kettlebell revolution got started.

As far as the actual Kettlebell Fat Loss Training System material goes, it is complete! Troy is providing over 5 months of short, intense workouts that combine kettlebell use with bodyweight training; a perfect combination. The workout sessions look great. They would make excellent “play sessions,” if you have subscribed to the Becoming Bulletproof methodology. Again, Troy has methodically combined the use of kettlebell training with bodyweight exercises for the purpose of building a stronger, leaner physique. Some days focus on strength training, others focus on fat burning and conditioning. The 300 workout (from the movie, 300) is even included in the program; this one is pretty intense! The plans are well laid out and easy to follow - they provide structure! You don’t have to think. You just show up, and get to work. In about 20 minutes, you’re done and on your way. Who doesn’t have 20 minutes a day to get into the best shape of their lives?

The Kettlebell Fat Loss Training System is a great tool for anyone, at any fitness level. Troy has even included extra step by step instructions and material for those people who may be new to kettlebells. I think that is great because a lot of people will not seek out a kettlebell instructor before they pick up a kettlebell; It happens. Troy has done a great job at providing those new to kettlebells with the information they need to get started. The workouts are also designed, and intended, to be easily progressed to fit any fitness level and grow with any newly obtained fitness levels. In other words, as you progress, so does the program.

I believe Troy has truly put his heart into his Kettlebell Fat Loss Training System. He truly wants his clients to have every resource they could need to be successful in their fat loss burning goals. After a person purchases the Kettlebell Fat Loss Training System, they also get full support from Troy and his coaches through personal emails, facebook, and the Alpha Kettlebell Fitness Community. Troy is trying to provide a full service experience and build relationships. This is rare in today’s world and I really admire this because that is exactly the same thing Mike and I are trying to do with those of you who purchased Becoming Bulletproof: build relationships. Life is short and relationships are priceless. Troy knows this and it is evident. If you have a body fat goal and you get the chance, check out The Kettlebell Fat Loss Training System at http://www.kettlebellfatlosstraining.com/.

Carrying Things

2011-09-23T08:55:00.000-07:00

To follow up on my last blog about Basic Human Movement, I thought I'd talk more about carrying things today. Carries could be anything from doing farmers walks, suitcase carries, to pulling a weighted sled to pushing a car down the street. Carries are you moving your body under a load of some type.

Is carrying things a basic human movement? Yes. You were made to carry things. You have two feet for walking and two hands for holding. We are multi-taskers, we can do a whole host of things that other animals simply can't do.

Can carrying things improve your performance? Absolutely. When you carry or push or pull a load around from one spot to the other, you are causing your core muscles to engage. Carrying builds tremendous core strength. You know what else carrying builds? Tremendous conditioning. Carrying things around stresses your body and it takes a lot of work. When you perform carries, you are not only working your core muscles, you are working your cardiovascular system as well. Performing a farmers walk across a football field may leave you feeling like you've been doing wind sprints.

Carries can really improve your performance simply because they improve you. To reiterate my last blog, if you are not doing carries, maybe you should.

Today's Play Session:

Farmers walks with 32k bells and a 40 lb X-vest = about 180 lbs x 160 yards

Farmers walks with 32k bells = about 140 lbs x 160 yards

Over Head carry with 24k bell x 80 yards each arm x 2 trips

Run x 10 minutes

It was short and sweet and it felt GREAT!

Have a good weekend!

Tim

Basic Human Movement

2011-09-16T13:45:00.000-07:00

We are simply designed to move. We are made to move in a variety of ways with too many combinations of movements to count. Though our movements are many, they can be broken down into a few basic patterns.

In fact, Dan John, a great author, coach, teacher, and friend believes that all movements can be broken down into 5 basic human movements:

Push
Pull
Squat
Hinge
Carries

If Dan is training an athlete and he wants to improve their performance, he simply introduces the athlete to whichever of the above movements the athlete is not currently training. For instance, say Dan is coaching a discuss thrower who strength trains religiously but he never does squats. Dan simply introduces squats into that athlete's routine and boom! - instant performance improvement.

Dan's performance enhancement method is quite simple; simple and brilliant! How can you improve your performance? Simply do the things you are not doing that you were designed to do.

We are made to move and possess certain movements. We are also made for efficiency, and this works against us when it comes to the "use it or lose it" principle. It is simply inefficient to hold on to movements that we never take advantage of; even the movements we were meant to have. Not using one of the movement patterns you were meant to have is like driving your car around on 3 tires instead of 4 tires. 4 tires is obviously better but your body will accommodate you if you only want to use 3!

So it only makes sense that if you regularly participate in the 5 basic movements you were meant to have, you will not only retain them, you will move (perform) well. You will perform at your best because you continually take advantage of your basic design.

Everything about us revolves around the "use it or lose it" principle. Your math skills, your movement patterns, your joints, your strength, everything. The best way to ensure that your body always performs at its best is to regularly, if not daily, engage in the activities and movements you were made for. If you don't push, start. If you don't pull, start. If you don't hinge, learn how. Do the things you are not doing - in your training sessions, in your "play" sessions, in your daily life. Get up and move!

If you want to learn more about Dan John's philosophies and coaching style, check out his blog at http://danjohn.net/category/blog/
or his book Never Let Go at http://www.davedraper.com/fitness_products/product/BDJN.html
or his DVD Intervention at
http://www.davedraper.com/fitness_products/product/DJI.html.
Dan also writes numerous articles for www.T-nation.com.

Have a great weekend!

Tim

The Elevated Roll

2011-09-09T09:33:00.000-07:00

If you've read Becoming Bulletproof, you know that I like rolling. Rolling is one of those "reseting" movements that seems to help make a lot of good things happen in the body. If you have become really good at rolling and you want to find another way to roll that both challenges the body and offers some great benefit, I would like to introduce what I call the "Elevated Roll."

I first saw this movement at a strength training workshop that was led by Pavel Tsatsouline and Dan John. Dan John uses this move to help people learn the bridge portion of the Turkish Get-up. When I first saw Dan demonstrate this movement, all I could think about was "that's a suspended roll!"

The elevated roll starts out in the pushup position. Then, just like rolling on the floor, you take one of your legs and reach back across your body until it starts to pull you over. Your leg will pull you over and find a resting place on the ground. As this happens, your same-side hand will leave the ground and rotate up towards the sky. When you have reached this position, push both your feet into the ground and reach for the sky with your pelvis. When you want to return back to the starting position, you just reach across your body with the arm that is pointing towards the sky. You have to REACH! Your arm does not weigh as much as your leg, at least I hope not. As you reach, you will pull your lower body back over until you end back up in the pushup position. This is hard to explain, that's why I've included the slide show!

I love this move because it is a rolling pattern under tension. Your core is engaged in the pushup position and then you roll to a high bridge position. As you roll, you get some good spinal mobility, and fascial stretching along your torso. If you are tight and you try this, you will know what I mean. You also get to really open up your hip flexors in the high bridge position. This not only feels good, it is good for you; especially if you sit a lot during the day.

This is just one of those movements that makes you feel good. It offers both strength stability, rotational stability, and mobility. And, its rolling! Which, as you may know, I think is important!

Have a great week!

Tim

No shirt, no shoes, no gym - No problem!

2011-09-04T11:38:00.000-07:00

Vacations are supposed to help you relax. For me, training is my relaxation. Vacation takes me away from my natural rhythm, my routine. At least it tries to. I'm too set in my ways to let throw me off track. Besides, if I were to relent and not train even if only for a little, I would probably not be so enjoyable to be around. This would not be good for anyone's vacation.

If you've read Becoming Bulletproof, you know that I like to "play" for a great deal of my training anyway. Vacation presents the perfect opportunity to play. When it comes to play, there all no rules. You are free to have fun as you see fit. And, you don't need a lot of equipment. If you've got a body and a place to stand (or crawl) you can have a great training session.

Here is yesterday's beach play session:

24k swings and pushups (yes, i brought my kettlebell to the beach!)
10 swings and 10 pushups x 10 rounds
24k Goblet Squats and pull-ups (i keep a jungle gym in my car - those things are great for travel.)
10 squats and 5 pull-ups x 10 rounds
I then went out on the beach to run some sprints
50 yard sprints x 10
Spiderman crawl x 100 yards for a cool down. People seem to stare at Spiderman crawling on the beach. I don't know why...

I spent the rest of the day throwing the frisbee into the wind and sprinting to catch it. It was a good day. My "play" session felt great and put me a great mood too.

Have a great Labor Day weekend!

Tim

Your body is a gift

2011-09-01T14:59:00.000-07:00

The body you have is a gift. It is yours to do what you will with it. You can take care of it or you can let it go to waste. The best way to take care of it is to use it, to move it. Movement is life!

Think about it. Water, that life giving element that we know and love so well, is a great example of how movement yields life. Moving water, as in a river, provides oxygen to animals and nourishment to plants. Moving water takes away trash and debris from rivers. The moving waters of a river bring life.

Now, take water and that doesn't move and look what happens. It becomes stagnant. What once was the source of vibrant life becomes the source of rotten decay and bacteria. Yes, some life can actually thrive in stagnant water, but it is usually the kind of life that feeds off of death.

What in the world does this have to do with your body? Your body is made to move! If we do not use our bodies, our insides become like stagnant water. Toxins build up, things like our joints start to deteriorate. Remember "use it or lose it?" Without movement, life giving blood (like water) can't give nourishing oxygen to areas that may need to heal. Moving keeps us healthy. It keeps us young. Just as water stagnates when it stops moving, so does our bodies. We grow old, we deteriorate. We start to breakdown.

Movement is the key to life. If you have to sit in a chair for most of the day at your job, make sure you find time to move. Take a walk, do some stretches, go play a friendly game of tennis with a friend after work. Find a way to move, to live. You've got one body. If you take care of it, if you use it, it will take care of you. If you don't use it, you are missing out on a great gift.

Take care.

I'm going for a walk!

We are missing the point

2011-08-28T12:48:00.000-07:00

I just found an ad for a new Reebok shoe called RealFlex. The shoe is supposed to move with the foot much like Nike's Frees are supposed to do. In the ad, it says "76 Running Buddies." (for the shock absorbing nubby things on the bottom of the thick rubber sole) It then says, "Natural Movement. Perfected." This is the part that makes me scratch my head. Reebok, and it's not just Reebok, is saying that they have perfected natural movement.

We are missing the point, or we are just arrogant. We actually believe we can "outsmart what we were designed to do" - to quote my better half, Mike McNiff. There is nothing wrong with the way we were designed. We weren't born needing shoes that would correct the movement of our feet. We were born with a perfect design. If we took advantage of that design and moved, we wouldn't be so easily convinced that we aren't made perfectly. If we would just allow ourselves to move the way were made to, we wouldn't need gimmicks that are supposed to perfect our movements.

And it is a gimmick. How can you make money selling shoes to a growing population of people who are becoming aware that maybe the foot should be allowed to move when they walk or run? You come up with a shoe that "perfects" the natural movement of the foot. You convince people that their body is not made perfect and they need your help.

Here it is: The body, your body, is wonderfully designed and pretty much perfect. If we did what we were made to do (move) we would not have many, if any, movement issues. We would not be so easily convinced that we need gimmicks like better running shoes, or electronic ab shocking devices, or whatever else you might see.

Sorry for the rant, but we don't need our natural movement perfected. We simply need to move and explore movement. We need to take advantage of our design, which needs no perfection.

Fit for Fire

2011-08-26T11:18:00.000-07:00

The last few days have been great. I got to instruct a local fire department on my Fit for Fire training program. It's a program designed to improve the cardiovascular health, strength and endurance of firefighters while reducing their risk of injury and heart attack. Heart attacks are the number one cause of death for firefighters. It is a strenuous and dangerous job that places huge demands on the heart and body.

So far, so good. The program was well received and the firefighters actually seemed to enjoy the training! I think they were amazed that something so taxing could also be fun.

My training today was pretty good as well. It was forward crawling day:

Spider-man crawling for 80 yards.
Spider-man crawling with 10 pound dumbbells in each hand for 80 yards.
Spider-man chain pull with a 150 pound chain for 160 yards
Spider-man chain drag with 150 pound chain for 80 yards.
(the chain pull is where I reach and pull the chain as I go, the chain drag is where I have the chain attached to a harness=constant drag)

I was pretty tired after that.

If you're on the east coast, stay safe!

Have a great weekend!

A Good Weekend

2011-08-22T09:31:00.000-07:00

Saturday morning started out with a fun play session, one that I'll have to repeat soon. I had no idea what I was going to do until I got started. That is the fun of a play session though, you get to be creative. I'll try to lay it out as descriptive as I can:

Cross-crawls in the spider-man crawling position. So, I was on all fours, hands and feet, and I touched opposite elbow to opposite knee for 10 minutes without rest. I guess both my brain hemispheres should have been communicating fairly well between themselves when I was done!

After that, I played with the Battling Ropes pole pull system. I basically just got on my knees, or the tall kneeling position, and pulled 1300 foot of rope that was wrapped around a pole. A had a 50 foot rope, so I had to rewrap it quite a few times. My goal was 1/4 of a mile or rope. This took about 12 minutes.

The fun part of the workout, the part I really enjoyed, was performing 20 pushups and launching into a 60 yard sprint. I did this 7 times and I really enjoyed it.

When I got home, I finished an article for Interesting Times Magazine. It's a pretty cool magazine if you have never checked it out. http://interestingtimesmagazine.com/ Hopefully the article will be in the September issue.

Yesterday, Sunday, the message at my church was resting on the Sabbath. My preacher said that the Sabbath was made for man. That we should take time to rest and be close to God. To free ourselves from our busy-ness. So, heading the message, I took yesterday off and had a cookout with friends. I even took a nap! Regardless of what your religious views might be, there is wisdom in resting. And, since their is wisdom in resting, I can only conclude that I am not always wise. As much as I enjoy training and playing, It felt good to rest.

Have a great one!

Fun with Midline Crossing Movements

2011-08-17T09:57:00.001-07:00

It may come as no surprise to you, but I love cross-crawls. I think everyone should do them every day. Cross-crawls are a midline crossing movement. For whatever reason, midline cxrossing movements like cross-crawls offer many of the benefits that we discussed in Becoming Bulletproof. But one of the main benefits is that they get both of your brain hemispheres working together and they can help develop new neural connections in your brain. Cross-crawls help you move better. There are other midline crossing movements that may make a great addition to your movement and training tool bag as well: skipping and sprinting.

Skipping is a great midline crossing movement that not only will get both your hemispheres talking to each other, it can also improve your coordination and your athletism. Skipping can be incorporated into a great warm-up, or be used as an integral part of a play session. Skipping can actually be quite fun. That, and it may make you feel like a kid again!

Sprinting is also a midline crossing movement. However, sprinting is a midline crossing movement that is fast and powerful. Sprinting is what your body was made to do. It will make you lean and powerful. If you haven't sprinted in a while you should give it a shot. Just start out easy and don't jump in too deep. Sprinting can really help you find all the muscles you've neglected over the years!

If you're looking for more tools to use in your play sessions and you wnat to get extra benefit from the tools you choose, give skipping and sprinting a look.

Today's play session:

Cross-crawls in a pushup position for 10 minutes. (elbow to knee while holding self up in pushup position)
Battling Ropes velocity for 10 minutes.
Sprints - 80 yards

half speed x 3
half speed to 3/4 speed x 3
half to 3/4 to full x 3

Thats it! Have a great day

We're getting Social

2011-08-11T12:44:00.000-07:00

Becoming Bulletproof now has a fan page on facebook. We're trying to get social! The intent behind the page is to create a community where people can come and share their experiences with Becoming Bulletproof, how they are using it in their training, how it has helped them, issues they might be having, or anything else they want to share. The biggest thing we want to highlight there would be the community!

If you would like to check it out and join in on the conversation, here is the link:
https://www.facebook.com/pages/Becoming-Bulletproof/229620467082769?sk=wall

I had a fun training session today. It felt as if I were playing! ;)

Supersets of Double Kettlebell Front Squats with 2-24kgs and Explosive Chin-ups for 15 minutes. I was able to perform 14 sets of 5 squats and 3 explosive/plyo chin-ups in 15 minutes.

I then went outside and put on my 40lb x-vest and tried to Spider-man crawl as fast as I could without tripping on myself. I crawled 80 yards in 1 min, 30 seconds. This smoked me, so I thought I'd try it again. I made another 80 yards in about 1 min, 26 seconds.

It was a fast training session, but I felt good!

Have a great weekend!

Tim

What is your Health worth?

2011-08-08T05:56:00.000-07:00

Your health should be worth something to you. After all, if you are not physically healthy, you probably will have a hard time really enjoying life. Being healthy unlocks a lot of the joys life has to offer like playing with your kids, going for beautiful mountain hikes, swimming in crystal clear waters, insert your favorite hobby here...

At it's heart, Becoming Bulletproof is about injury prevention, movement rehabilitation, and being physically healthy so that you can enjoy living. A healthy body enables a person to really enjoy and experience life. That is what this book is all about.

Which brings us back to the initital question, What is your health worth. I spent well over $15,000 to learn the material that we have put together in Becoming Bulletproof. Since Mike and I attended a lot of the same courses, that's probably over $30,000 in educational courses that we invested in ourselves. Was it worth it? Yes, every dime. Why did we do this? Ultimately, Because we value our health. Sure, we wanted to learn how to be great trainers and give our clients the best training experience they could find, but at the end of the day, Mike and I simply wanted to know how to become Batman and Superman. We wanted to know how to be bulletproof, the way we were meant to be.

We think we have made this simple discovery. We have poured our hearts into this simple book so that others could also learn how to become bulletproof and live a healthy life. To stay injury free, to regain their movements, to climb mountains. And, we've put all this information together for less than $10. While we value our educational process, the time and the investment it cost us, we don't think learning how to move should cost a fortune. After all, we are only reminding your body how to do what it is made to do.

But believe me, your health is well worth $10. Good health is priceless. It's a gift.
If you haven't read Becoming Bulletproof yet, maybe you should. You're worth it.

Take care!

Tim

The Left out Variable to Becoming Bulletproof!

2011-08-03T09:53:00.000-07:00

It turns out that Mike and I left out a very important variable to becoming bulletproof: Sleep! We need to sleep to stay healthy, strong, and mentally sharp. We probably left this out of the book because we weren't getting enough!

In the book, The 5 essential Elements of Wellbeing, they suggest that we should get between 7 and 8 hours of sleep per night. The average person only gets 6.7 hours. Getting to little sleep can adversely effect your health. Your hormones may get out of whack, your immune system my plummet, and you may not be able to retain all of the information you learned the day before. Getting too much sleep (more than 9 hours) can also be bad for you as well.

When you sleep, your body recovers and your brain connects all the dots of the day. Sleep is a reset button. A button that we need to press every day, or every night. ;)

Today's workout was fun. I crawled backwards like spider-man for 80 yards while dragging a 168 pound chain. Then I did it again with a 96 pound chain. After that, I Battled the Ropes with some velocity training: 10 solid minutes at 100 waves per minute. Good Stuff!

Here is a video of what a backwards spider-man crawl while dragging a 96lb chain looks like:

Exercises like this and more are in the Beyond Bodyweight Training System DVD. For more information, check out www.BattlingRopes.com.

Have a great day.

Tim

Why you should train with Battling Ropes

2011-07-26T07:51:00.000-07:00

Battling Ropes are a great tool to use when it comes to becoming bulletproof. They are perhaps the perfect "play" tool:

1. They are fun. Yes, they are brutal, but it is a fun brutal that keeps you coming back for more. If you've ever picked up a rope and performed velocity waves, you know what i'm talking about. I've never met anyone who wasn't shocked by how taxing the velocity drills are and yet they always have a smile on their face.

2. They are safe. It would be very hard to get hurt performing Battling Ropes. Think about it, you're pretty much playing with a big string! If you let go of the rope, it lets go of you. No harm, no foul.

3. They are perfect for conditioning. I don't know of anything, or any form of interval training, that can get your heart rate up like Battling Ropes can. Not even the kettlebell can crank your heart up like the ropes will.

4. They are perfect for strength training. Yes, you can get strong with Battling Ropes. You could even get huge, if you wanted to. The Pole Pull system is a great way to strength train.

5. There is no learning curve! There is no real need to worry about form. The ropes allow you to move in the way your body wants to without fear of bad form.

6. Anyone can train with Battling Ropes. Any fitness level, any gender, any athlete from any sport, any age. The ropes are suitable for all populations and all fitness goals.

7. They could be the perfect fat loss tool. Training with Battling Ropes burns calories more effectively than almost any training tool I can think of. Couple that with their safety factor and they are very hard to beat for fat loss.

8. The Battling Ropes can even teach you how to relax under stress and manage your breathing. There is a whole article here for another day, so for now, just trust me.

The list of benefits does not stop here. There are many more benefits to training with the Battling Ropes System. If you have never trained with Battling Ropes, you should check them out. They are a perfect tool for your "play" days. You can learn more about them here: Battling Ropes

If you have trained with them, let me know what you think!

Tim

Strength Training does not have to happen in a gym

2011-07-21T08:48:00.000-07:00

The words "strength training" probably make you think of several images; like the bench press, squats, deadlifts, pull-ups, or whatever. Many people don't strength train because they may feel like they just don't know how. Maybe they don't have the energy to learn or maybe they are just intimidated by the images strength training conjures up.

Strength training is good for you. Everyone could stand to be a little stronger, or at least strong. Strength training does not have to happen in a gym though. Strength training does not have to involve dumbbells, kettlebells, barbells, or any kind of traditional strength training equipment. A person can strength train simply by learning how to move their own body. Simple things like crawling, climbing, jumping, running and playing can make a person extremely strong. Yes, just moving your body the way it was intended to move can make you strong and healthy.

If you are doubtful of this, you should try it. At the very least, you will start to move and feel better. At the most, you will build strength. Take the pushup for example, why would a person bother with the bench press when they can't even do a good looking pushup? A pushup can make you strong! A bench press can give you the illusion of strong. Or, take the body weight squat - it is good! Why would a person put a bar on their back and do squats when they can't even do a good looking bodyweight squat? Learning how to move your body can really lay a great foundation for strength.

Not only that, you can actually become freakishly strong by just learning how to use and move your body. Don't believe me? Here is a one legged, one arm pushup. It takes strength to do this, and it took learning how to move my body to get the strength to do this. All the weight lifting I've done in my life, never gave me the strength to do this:

Learn how to move your body! It is great strength training!

Tim

Setting the Foundation

2011-07-18T07:33:00.000-07:00

Becoming Bulletproof is a template, or system, for setting the foundation towards building a resilient body. The goal is to be physically capable of performing any task, or participating in whatever activity you enjoy, without getting injured or fear of injury. Or, being able to do whatever you want to because you are not injured and you have no movement limitations. Either way, Becoming Bulletproof is all about building a solid foundation on which to lay a strong, healthy, resilient body upon.

Some people have asked me, what comes next? Can you integrate your strength training with your play sessions? Yes, yes you can. In fact, the Beyond Bodyweight Training System DVD John Brookfield and I made is the next step. Yes, the DVD came out before the book. As it turns out, filming a DVD is a lot quicker and easier than writing a book. Even a short book!

If you want to know more about the Beyond Bodyweight Training system check out this youtube clip. This is just a taste of what is inside the DVD. This is how you build serious strength as you "play". This is Becoming Bulletproof part 2 - 5!

Tim

Obesity is Getting Bigger in the U.S.

2011-07-13T16:59:00.000-07:00

I found this article on CNN.com: Obesity is Getting Bigger in the United States. I know that is no new news. But I thought the article was interesting because it talked about how we have built our lives around comfort and convenience. Much like I discussed in Becoming Bulletproof.

Our society is moving further and further away from what we were made for: movement. Our diets and our inactivity only add gas to the fire. We are headed down the wrong road. We need to move!

If you have a job that requires long periods of sitting, get up at least once an hour and do some cross-crawls, stretch, walk, or something. Do something. If you drive for many hours at a time, schedule movement breaks every hour. Find ways to schedule movement breaks! If you can perform the Becoming Bulletproof movements, even better! What ever you do, make time to move.

Tim

A great "play" session

2011-07-10T05:28:00.000-07:00

If you've read Becoming Bulletproof, you know we believe people should take the time to go outside and play. The following is a great play session that can make you feel really good, burn some calories, and build some muscle:

Walking cross-crawls for 60 yards.
Rocking for 10 to 15 reps.
Spider-man crawl for 60 yards.
Skip for 60 yards x 2 trips
Sprint at 1/2 speed 60 yards x 3 trips
Sprint at 1/2 to 3/4 speed 60 yards x 3 trips
Sprint at 3/4 speed 60 yards x 3 trips
Sprint 3/4 to full speed 60 yards x 3 trips
Walk back to start between sprints
Cool down with walking cross-crawls for 60 yards
Spider-man crawl for 60 yards

This can be a great family play session. Take your kids, they can help you learn to skip! Or, maybe you can teach your kids how to skip. You could even turn the sprints into a game of chase!

Enjoy!

Check out Becoming Bulletproof at www.BecomingBulletproof.net to learn more.

Have a play session of your own that you want to share? Feel free to let us know!

Go play,

Tim

Still Becoming

2011-07-07T14:33:00.000-07:00

So, last Wednesday, Mike and I released Becoming Bulletproof. We were not quite sure how it would be received, but we were sure that the material in the book could help a lot of people.

All I can say is that I have been blown away by the feedback we are getting. Not only are people taking a chance to buy the book, but complete strangers are taking the time to give us their feedback. And so far, the feedback has been very positive!

Mike and I have both been humbled by the way in which Becoming Bulletproof has been received. This whole experience has just been so Amazing. I have told my friends that this book started when I asked God to teach me how to become a better trainer and how to connect the dots with all the information that is out there. From there, a great friendship started with Mike along with some great conversations.

God has blessed this whole process: I asked for guidance, I made a great friend, we wrote a book together, people are enjoying it, people are learning what we learned, and we are making new friends because of it.

God is Good.

If you haven't checked it out yet, here it is:
www.BecomingBulletproof.net

Becoming Bulletproof

2011-06-29T03:28:00.000-07:00

Check it out! Our book is ready. Its called "Becoming Bulletproof: An Uncommon Approach to Building a Resilient Body."

Here is what Dan John had to say about it:

"I like clarity. I like to pick up a book or an article and come away with something...sometimes just one thing...that can impact my athletes or me. Tim's book, "Becoming Bulletproof," goes well beyond "one thing." I can simply tell you this, I was laying on the carpet within seconds of reading "preset" and I was doing the simple drills that Tim describes and I was amazed to feel and see the difference in my body in seconds. The book covers a lot of ground in an interesting "give and take" fashion. What Tim has done is linked the information you might find at FMS and Kettlebells and nutrition into a simple template which gives you enough room to still enjoy the process. In fact, Tim insists that you find time to play, not just train. This book is the link between a lot of other books that say "this" and "that," but don't tie it all together. Tim is the knot in the strength and fitness community."

--- Coach Dan John, author of Never Let Go

You can check it out at: www.becomingbulletproof.net

It is almost ready

2011-06-26T16:23:00.000-07:00

My friend, Mike Mcniff, and I wrote a book called Becoming Bulletproof: An Uncommon Approach to Building a Resilient Body. Wednesday, we plan to release the book. This book has been almost 2 years in the making. Not the writing part, but the learning and application part.

As the title says, the book is about how to build a resilient body. We believe we have actually found the fastest way to unlocking the body's potential and preparing it for becoming fully capable of anything. I know this seems crazy, but you would have to read the book to really understand. If you've ever heard of the FMS, Z-health or Gym Movement, you may find the information inside really fascinating.

Again, the book comes out Wednesday. I'm excited. The information inside the book has changed my life. I am as strong and healthy as I could want to be.
Mike and I really think it can make a difference for everyone.

Anyway, have a great week and I'll post more on Wednesday.

I wrote this article for Jeff O'conner's website: Outlaw Strength Systems

2011-06-15T16:48:00.000-07:00

Skipping, its not just for Smurfs.

When I was young, I grew up going to a daycare. From the time I was 6 weeks old until I was 11 years old I went to daycare five days a week. Back then, we were not allowed to watch TV and there were no Playstations or Wiis so we spent all of our time playing outside. Daycare is where I learned to play things like baseball, football, dodgeball, hide-n-seek, war and hopscotch. We even had these things called monkey bars, I learned how to climb on them. They were great! Thinking back, most of my athletic foundation was probably built in daycare.

Flash forward twenty-five years and the world is quite a different place. There are over 200 TV channels, when there used to be only three. There are computers and games; so much technology that it is rare to see kids go outside and play. It’s amazing how I have to argue with my own kids to go out and play on a beautiful seventy degree day. Schools are even starting to cut back on their PE programs. So kids are getting less and less opportunity to play, to learn, to grow. In my opinion, this is tragic. Physical Education is an invaluable part of growing and developing. There are numerous studies that show that an active, playing child is a learning, mentally developing child. Yes, physical activity is directly linked to brain development. Anyway, we are moving further and further away from a world where kids are being physically active and closer to a world where a kid’s idea of playing involves a game controller.

It shows too. I meet kids all the time that do not even know how to skip. I like to think that all kids should be able to skip. Skipping is a beautiful display of coordination, rhythm and athleticism. More times than not, if you see a kid that skips well, you see a kid with athletic talent.

Skipping is not just for Smurfs! If you train young athletes and you want an idea about their athleticism, check to see how well they skip. You may be surprised at what you find. You’ll have some athletes who will be able to skip gracefully, you’ll have some that look like they are trying to learn a new dance move, and you may have some that have no idea how to even start. If you find a kid who doesn’t know how to skip, teach him! I truly believe this will help improve their athleticism.

I know it seems crazy to worry about skipping, but think about it. Skipping involves cross-body coordination of opposite, opposing limbs. It is a rhythmic, graceful action; a movement that resembles similar mechanics that are involved with running. When a child is skipping you can see how they swing their arms, how they raise their knees, and how they use their feet, etc... You can also instantly see if they have coordination. Chances are, if they are not skipping well, they are not running well either. So, if you can help a child learn to skip well, you may improve their ability to coordinate other body movements like running. You may even improve their mental focus as well. Remember, physical activity helps with brain development (even with adults)!

If your kids can skip, great! Check to see if they can skip backwards, then sideways. If they can’t, work on that too. You’ll only be improving their coordination. You’ll get your kids attention with skipping too. I always get these funny looks when I ask my kids if they can skip. But, I haven’t had a kid yet who didn’t want to learn to skip when he found out that he couldn’t. I child driven to learn how to skip, is a child driven...

Skipping can really give you a good window into how well your kids move and how well they can coordinate their bodies. If your kids can perform multi-directional skips with grace and beauty, you’ve probably got some really good athletes on your hands.

If they can’t skip well, you can help them learn. If you can’t skip well, you can learn too! Your kids may enjoy watching you skip like a smurf. Its another great way to help kids develop and learn while you make training fun.

I wrote this article for Dan John a couple of months ago...

2011-06-06T09:03:00.000-07:00

40 Days of Life

I recently finished Dan John’s 40 day workout. The workout was said to be an easy, easy way to build strength. Dan said the program was so simple, you wouldn’t be able to trust that it would work. At the time, it sounded like a fun challenge and a fresh change of pace, so I decided to give it a try. Basically, the premise of the workout is that you pick 4 to 5 exercises that you want to focus on and you do them; roughly everyday for 40 days. Oh, and you only use 40 to 80% of your one rep max and you keep your reps at, or below 10 for each exercise! Yes, I know. It already sounds way too easy to work. Guess what? It worked. I got stronger; a lot stronger, with almost zero effort. The program is simply amazing. Not only did I grow stronger, I grew wiser as well. Let me explain, I gained wisdom because I learned several life lessons while following this fantastic, 40 day program.

I know it seems crazy. I’m talking about learning life changing lessons from a simple strength training program. But its true. For example, I leaned about having integrity. Everyday, I had my doubts about this program. But, everyday, I showed up and I did what I was supposed to do. Why? Because I made a commitment to do so. It would have been easy to say, “this is crazy, I’m going to do something else.” But I didn’t. I wanted to finish what I started. I wanted to do what I said I would do. If I can not commit to a simple 40 day workout and stick to the commitments that I make to myself, how can I expect to have integrity with anyone else? This idea, this integrity, has spilled over into my personal life and I am now more aware of my commitments. I want to be the guy who does what he says he will. I want to be the guy that his wife and kids can depend on. I want to have integrity.

I also learned about humility. I knew too much for Dan’s 40 day program to work. I’ve been training for almost 22 years. There is NO WAY dead lifting 135 lbs for 10 reps is going to help me dead lift 350 lbs. 40% of my max? Really? Yes, really. I was wrong. Lifting 40% of your max can increase your max. So, I learned a little something about humility. I don’t have all the answers, maybe I don’t have any. Maybe I should keep an open mind and realize that there are lots of people out there that have a world of possibilities to offer. Maybe I shouldn’t make opinions about ideas or concepts until I at least try them. Maybe I should think less of myself and more of others. Maybe I should strive to have humility.

A huge lesson that stood out to me from Dan John’s program is the lesson of faith. Faith is the hope for things uncertain and unseen. Believing I could get stronger even when I was unsure in the method, was an act of faith. Dan said the program would work. He said I would struggle with the idea that the program would work. But Dan said, so I did. That is faith. I know having faith in something so small as a strength training program seems trivial. But how could I have faith in something huge, like Love or God, if I can’t even have faith in something simple like a strength training program. Faith, like strength, needs to be exercised too. Faith in little things can yield faith in larger things. A man walks a mile one step at a time, all the while believing each step will take him closer to where he wants to go even when he can’t see past the horizon. We could all use a little faith. Without it, we are just staring at the horizon.

I learned some other lessons too. Perhaps not as “out there” as integrity, humility, and faith, but diamonds none the less. For instance, training to win. One of the cool things about Dan’s 40 day workout is that you are training to win. In other words, you are not training to failure. By keeping the workouts easy and always making your lifts, you are teaching your body how to win, how to succeed. So when you do lift heavy, you make your lift. I think that is an awesome lesson that should be carried much farther than simply strength training. I know we can’t always avoid failure, but we can always strive for success. We can always choose to be our best. I have to believe if I always give my best, then those around me will get my best. That is training to win and nothing bad can come from that.

Perhaps one of the most important lessons I learned following Dan’s program is this: If it is important, do it everyday. Dan John credits this saying to Dan Gable, but Dan John is the man who brought it to my attention. And I have to say, it is simply brilliant. In Dan’s 40 day workout, you are supposed to focus on 5 things you really want to improve upon; 5 important things, and you do them everyday. Then, like magic, they improve! There is a huge lesson here that goes far beyond the weight room. If it is important, do it everyday. Tell your wife you love her everyday. Hug your kids everyday. Say your prayers everyday. You get the point. I think this is so brilliant. With this one concept, a person could change the world. If it is important, do it everyday....

There it is, life lessons from Dan John’s 40 day workout. To sum it all up, you pick four to five important things like Integrity, Humility, Faith, and giving your best, and then you consistently work at them every single day. Oh wait, I think I’ve got that confused. That must be Dan’s 40 day life changing program. Come to think of it, after 40 days and 40 nights, the rains stopped and the world was forever changed...

Thank you, Dan!

It has been a while...

2011-05-23T17:08:00.000-07:00

I will never make a professional blogger. No surprise there. Right?

A lot has been going on lately, but here is the cliff notes version:

I have found a great friend and mentor in John Brookfield. He is quite possibly the wisest man I have ever known. He has also become one of the greatest friends I have ever had. John has taught me so much about training, but even more about life and how a man should live it. It is simply amazing to think about all the wisdom that John has and how he lives his life as he preaches. John is a man of impeccable character and integrity. He is a friend of God. He is a true leader. He is my friend.

I say all of that to say that I was blessed enough to work on a DVD project with John. It's The Beyond Bodyweight Training System. This DVD is the perfect choice for anyone who wants to truly become stronger; both mentally and physically. If you decide to check this DVD out, you will not be disappointed. It is full of John's training wisdom and it reveals the keys to true strength.
You can check it out at www.GodsAthleticAcademy.com.

This past weekend, John and I were at the Staley Performance Institute in Arizona where we presented The Beyond Bodyweight Training System to a great group of coaches and trainers. This was an awesome experience. Everyone had a great time and I made some new friends. The best part of all is that I went there to teach and I ended up being a student. I learned more than I taught. Life is funny that way. John is the greatest teacher I have ever known. If you ever get a chance to attend one of his certifications or lectures, you owe it to yourself to get there. You will not be disappointed. In the physical training world, John makes sense out of chaos.

You can catch John next weekend at the Perform Better Functional Training Summit in Rhode Island. For more information, go to www.performbetter.com.

Have a great week. I'll try to blog more often!

Tim

I'm a Rugged Maniac

2011-04-11T18:15:00.000-07:00

I did it! I survived the Rugged Maniac 5K. It was a very neat experience. 50 degrees, rainy and nothing but red clay mud for 3.2 miles with a few obstacles thrown in. It I looked like I had an orange glow after the race.

I was just happy for the day to come so I could get it over with. In the end, after it was over, I think I enjoyed it. I felt alive. Thats a good feeling. Out of over 2000 people, I finished in the top 35 people. Not too bad for my first time. I think if I buckle down and train for something like this, I could be a competitor. It was fun. Maybe I will step out of retirement and start competing in these warrior/rugged race events.

Feeling alive is good.

Training Update

2011-03-24T12:12:00.000-07:00

Yesterday I had a good training session. It was nothing fancy but it left me exhausted with a free conscience about eating anything I wanted last night!

3/24/11
Pole Pulls with 2" rope x 1/2 mile, yep I pulled a half mile of rope. It was great!!!
Jump rope x 10 minutes.
Like I said, nothing fancy but I felt worked.

3/25/11
Dead Lift w/ 260 x 3, 295 x 3, 335 x 3, 260 x 5, 5
Side Press w/ 70 x 3/3, 80 x 3/3, 90 x 2L/0R! , 85 x 2R
don't know what happened on the side press unless yesterday and the dead lift caught up with me.
Full Contact Twist w/ 35 lb plate on the bar x 10, 10, 10
Later today I climbed my tree a few times.

That's it! Have a good weekend.

Rugged

2011-03-21T18:27:00.000-07:00

The Rugged Maniac 5k race is only a few weeks away. I have to say, I still hate running. I have tried to be faithful with two running sessions a week and honestly I just can't stand it. I love training and preparing for the rest of the race, its just that running thing that seems to annoy me. Oh well, I guess i'll just have to tough it out.

Otherwise, training has been going great. Still enjoying my climbing tree. My strength seems to be going up too. It's getting easier and easier to scale up the ropes. I've also started velocity training again with the battling ropes. Nothing too crazy, I'm only doing about 10 minutes of waves. I figured battling ropes has to help with my conditioning a little bit since running seems so hard.

I haven't really done any kettlebell work for training. I've been doing "Rugged" training. At least that is what i'm going to call it! So far so good, I feel great.

I'll update more on my Rugged training soon.

Have a good one.

Tim

Train on

2011-03-04T03:26:00.000-08:00

Ever have days that you just don't feel like training? Yeah, me either. I would have to say those days are pretty rare. But, if i'm being honest, every-once-in-a-while, I will actually have one of those days when I just don't feel like doing even one pushup. The horror!!!

It's true. Some days I am less than enthusiastic about engaging in the act of physical discipline. As often as I have those days (sarcasm, they truly are rare), for me it is probably a sign that I actually need to take a break and rest or recover. There is nothing wrong with recovering and resting; especially when you need to do it. If you are a driven person who loves training every single day, you may need to schedule a recovery day or 2 in your plans to make sure you don't burn out like a super nova.

A recovery day is good for your body and good for your brain. It can really boost your enthusiasm and drive when you allow yourself the opportunity to take a break once in a while. It can also improve your strength and performance.

If however, you are not such a driven person, and you have more "recovery" days than actual training days. You may need to focus on doing "something", at least a little something, on the days you don't feel like doing anything. If you engage in doing some type of physical training, even if it only last 10 minutes, you are establishing a routine and a habit that will serve you well in the long run. After all 10 minutes of activity today is better than 0 minutes. If you only did 10 minutes everyday this week, you will have done 70 minutes of training in a week. 70 quality minutes of training is awesome! Especially when you compare it to no minutes of training in a week. All i'm saying is that if you have a hard time getting motivated or staying on task, find a way to do a little something. Little somethings everyday can add up to big somethings in a week, month or year.

You put gas in your car to get it from A to B and you change the oil once in a while to make sure your car last a long time. Take the time to do the same for yourself and make sure you establish a regular maintenance plan for your own body. You are worth it and the quality of your life will be so much better if you just stay engaged a little instead of disengaging a lot.

Random, I know. But hey, all blog post can't be awe inspiring. There may be some logic in there somewhere.

Training is going well. Still goofing off and climbing my tree!

Have a good weekend.

I lost the battle

2011-02-19T11:58:00.000-08:00

But I haven't lost the war yet. I trained with Battling Ropes today. If you ever get to the point where you think you are really fit and you start getting too big for your britches, just pick up a rope and try to sustain some velocity. The ropes always have a way of checking my ego and putting me back in my place. It's good stuff! It has to be. Anything that is that brutal has to be good for you.

So, today, I whipped the ropes for about 12 minutes. I could have maybe done more, but I wanted to do less. So, I call it a good day.

On a cool training note, I was able to perform 10 naked warrior one arm pushups in a row with each arm a few days ago. First time ever! I thought that was really cool...

Have a great weekend.

Tim

The Sun is OUT!

2011-02-13T13:35:00.000-08:00

And so was I! Trained outside today and it felt great. Nothing fancy. Just did some sled dragging and battling ropes work. Later I climbed my "rope tree" in the backyard a few times. Then I went and ran some 80 yard hill sprints. Basically, today was just another "play day." It feels good to play.

You don't have to count reps to stay in shape. Sometimes you can just go out and have fun.

Wow.

2011-02-07T09:13:00.000-08:00

I am a horrible blogger. I am always reminded of that when I remember that I have a blog... Things are going well. I have decided to come out of retirement as far as running goes. But not really. I have signed up to participate in a Rugged Maniac race. It's a 5k with obticles thrown in throughout the event. So I'm really not "running" as much as I am playing. Anyway, that is what I am up to; preparing for that.

Yesterday looked like this:
Carried a 90 lb sand bag on my shoulders for 80 yards then dropped and did 10 pushups. I repeated this 10 times.

Later I found an 80 yard hill that was pretty steep. I sprinted up the hill 10 times.

I also threw some of my battling ropes into a tree so i could practice climbing.

That is all i've been doing; playing around and goofing off. But I have to say, I'm having fun.

I'll try to be a better blogger!

Happy New Year!

2011-01-01T10:08:00.000-08:00

It's 2011. A new year. I hope it is a great one for you.

Training has been good. Been playing a lot and enjoying myself. Lifting moderately heavy twice a week. Heavy is relative of course. And, been playing the other 5 days a week. Playing with bodyweight exercises and occasional kb exercises mostly. Nothing structured or purposeful, really just playing and enjoying myself.

Todays training:

Pull-ups w/ BW x 5, 5
Pistols w/ 28kg x 2/2, 3/3, 3/3, 2/2 - Left leg feels slightly more grounded than the right
KB row w/ 36kg x 5/5, 5/5
Deadlift w/ 315 x 3, 2, 2, then 255 x 9 - the best set was the first set
Side Press w/ bar, 75 lbs x 3/3, 3/3, 3/3
Handstand Pushup on blocks x 5, 5, 5
Ab exercises - mostly a few planks

Most of my "play" has been outside in the cold and usually on a steep hill somewhere. The rest has been with a kettlebell while I explore some of the exercises and tips from Brett Jones's Dynami. Like I said though, nothing too structured.

That is it! Again, Happy New Year.

Still Playing around

2010-12-19T06:19:00.000-08:00

With the direction of my training, that is. I think now, I have a clue of what I really want to do. Still want to try armor building, but I want to do it in the vein of Easy Strength. Easy Strength is not to be confused with the 40 Day Easy, Easy Strength program by the way. Easy Strength uses loads of about 85 to 95% of your max and is not to be done every day of the week.

Anyway, here is what Friday looked like:

Pull-ups w/ 28kg on foot: 3, 3, 3
Pistols w/ 24kg: 3R/3L x 3
Barbell Rows w/ 175 lbs x 3, 3, 3
Deadlifts w/ 275 x 3, 3, 3, then w/ 295 x 3, 3, 3
Barbell Military Press w/ 155 lbs x 2, 3, 3, then hand stand pushups on blocks x 3, 3, 3
Hanging Leg Raise x 5, 5

I take my time between sets and don't rush to perform the next set. Kinda have to because the loads are a little heavier... Though, I felt really good after I was done.

If I don't blog again before Christmas, Merry Christmas!

Time passes so quickly

2010-12-04T14:19:00.000-08:00

Wow, 40 days of easy strength ended and so did my frequent blogging! It's easy to keep a habit when you're focused I guess. My 40 day Dan John workout was a success. That is I completed it AND got stronger in my five chosen lifts. Thats a good thing. The bad thing, however, is that it awakened a sleeping beast that has been dormant for almost 8 years: traditional weight training.

Since I was 13 years old, I have trained with weights. Over half my life, that was my joy. Then one day about 8 years ago, I found the kettlebell. It was a romance that was fast and furious. I completely gave up "weight training" for the kettlebell and its lovely ways. Now, after my 40 day experiment, I feel like I found a long lost love; an old flame. A lady that always drove me crazy. Her name - weight lifting.

Wanna know what I've been doing after my 40 day workout was over? I've been weight lifting. I've touched the kettlebell a couple of times, but I keep sneaking off to lift weights behind the kettlebell's back. I'm so confused, so tormented. I'm having such a wonderful time!

I've always enjoyed training. Always. But now, I'm in love with training. Again. It's weird. Didn't know I wasn't in love with it, until I noticed this strange new feeling I get when I look at that beautiful barbell.

Yes, I'm crazy. Yes, I still love kettlebells. But there is room in my heart for weights too.

So, this winter is the time for growth. I'm going to try to build some armor, as Dan John puts it. I'm going to keep playing with weights, and occasionally kettlebells. ;)

One more day

2010-11-22T08:43:00.000-08:00

Today is day 39 of the DJ 40 day ez stength training. It has been a good change and I have learned a lot. I am stronger and it was easy. Simple as that...

Its been a good week. Mindy and I held a 3 hour workshop for distance runners. From the feedback we have received, it went very well. I got to join John Brookfield and show the NCSU Wrestling Team how to use the Battling Ropes System. That was extremely cool, and educational. And, my son Luke turned 8 and we had a killer Nerf Party/war. It was a very GOOD weekend!

Highlights:
Day 37 - 11/18/10
Body Weight is 160 lbs.
Zercher Squats w/ 95lb x 5, 5
Dead Lift w/ 275 x 3, 315 x 3, 295 x 3 - the 315 was smooth and steady, felt heavy but not difficult.
BB Military Press w/ 135 x 3, 155 x 3, 165 x 2, 135 x 2
Pull-up x 10
HLR x 5

Day 39 - 11/22/10
Pull-up w/ BW x 3, 16kg x 3, 40kg x 1, BW x 2
Front Squat w/ 115 x 5, 5
C & P w/ 135 x 3, 3, 3
Dead Lift w/ 225 x 5, 5
Swings w/ 32kg x 20, 20
HLR x 5, 5
OH Carry w/ 2 -24kgs x 100 steps

That's it. Day 40 will be a light, easy, reflective day.

Great calves of fire!

2010-11-15T16:33:00.000-08:00

It is Monday, and I could barely walk when I got out of bed this morning. Every time the tones went off at the fire station yesterday I was hoping, sometimes praying, that it was not for my truck. I just discovered the secret to getting huge calves. All you have to do is be stupid like me. ;)

Well, one day they have to quit hurting. Right?

Day 34 of my 40 day Dan John plan:
KB Front Squats w/ 2-24s x 5, 5
Dead Lifts w/ 225 x 5, 5
BB Military Press w/ 135 x 3, 4, 3
Pull-ups w/ BW x 5, 5
Dbl Swings w/ 2-24s x 10, 10, 10, 10, 10
HLR x 5
No carries today as I can hardly carry my own arse across the floor!

I am still resolute in my 5K retirement by the way. Every step I take cements that decision. Heh, heh...

I'm going to feel that tomorrow...

2010-11-13T12:32:00.000-08:00

Ran the 5K today. But before I get to that, i'll post yesterday's 40 day training:

Day 32 - 11/12/10
Front Squats w/ 135 lbs x 5, 5
Dead Lifts w/ 225 x 3, 4, 3
KB Press w/ 32kg x 3/3, 4/4, 3/3
Pull-ups w/ BW x 10
Swings w/ 32kg x 20, 20, 20
HLR x 5

Now, Today looked like this:
5K in 24 minutes. I made it! I haven't run a whole mile in over 2 years! I ran right over 3 today and never stopped. I even feel like my time is pretty decent. What does this mean? It means God is good, cause I was a praying man before the race started. I have done nothing to prepare for this race and I probably should not have run it. I also ran it in Vibram 5 fingers (I never said I was smart!).

So yes, I haven't ran a mile in 2 years, I haven't trained at all to run a 5K, and I ran one today in Vibrams. I'm insane. And my trophy? I have the world's sorest calves. I can hardly walk! Not even 3 hours after I've run, my calves have officially staged a rebellion. I can only imagine how painful tomorrow and Monday will be. Oh well, God is good and I am dumb.

On that note, I would like to officially announce my retirement from 5Ks as of today. I came out of a 15 year retirement to run one today and after completing my mission, I'm going back into retirement. Hopefully my calves will forgive me soon...

This Should Be Fun...

2010-11-11T18:04:00.000-08:00

Not so much, really. My wife signed me up for a 5K a while back and it is Saturday. No big deal for the average runner, I know. But, I'm not the average runner. In fact, I'm not the runner at all. I have a car. I drive when I need to travel more than a mile. I haven't ran 3 miles in 15 years. But the last time I did, man I was flying! I'm afraid history will not repeat itself on Saturday. At least not the way I ran back then...

Anyway, a 5K really is not part of my 40 day EZ strength program. It may be part of a take strength away program though, we will see.

Day 30 - 11/10/10
Front Squats w/ 115 x 5, 5
BB Military Press w/ 115 x 5, 5
Dead Lift w/ 205 x 5, 5
Pull-ups w/ 16kg x 5, 5
Swings w/ 32kg x 15, 15, 15, 15
Hanging Leg Raise x 5
Suitcase carries w/ 32kg x 100 steps each hand
then some other odd carries for about 400 total steps.

Day 31 - 11/11/10
KB front squats w/ 2-24kgs x 5, 5
Dead Lift w/ 225 x 3, 245 x 3, 275 x 3
BB Military Press w/ 135 x 3, 4, 3
Pull-up w/ 16kg x 3, BW x 4, 32kg x 3 - hey!
Swings w/ 32kg x 10, 10, 10
HLR x 5, 5
DBL OH carry w/ 2-24kgs x 100 steps
OH carry w/ 24kg x 100 steps each

OK, tomorrow a light day and lots of prayer! I'll keep you posted on the 5K.

Setting the tone of the week...

2010-11-08T07:45:00.000-08:00

It is day 29 of my 40 day workout. Decided to test the waters today. Dead Lifts with 315. I know, not really heavy at all as far as dead lifts go, but it has been at least 5 years since i've pulled that much. So, for me it was a little heavy and a little nice.

Day 29 - 11/8/10
Front Squats w/ 115 lbs x 5, 5
Dead Lift w/ 275 lbs x 3, 295 lbs x 3, 315 lbs x 3 - EZ strength....
BB Clean and Press w/ 135 lbs x 3, 3, 3 - i think i have found a new joy...
Pull-ups w/ BW x 10
KB Swings w/ 32kg x 10, 10, 10
HLR x 10
Farmers walks with 2-32kg kettlebells PLUS a 40 lb weight vest x 85 yards x 2 trips. This made me tired...

In the words of the immortal Rick Flair, "Whoooo!" Feel like i did something today!

Day 28

2010-11-07T05:01:00.000-08:00

Closed out the week (Friday) with an easy session of easy, easy strength training. Go figure...

Anyway, here it is:

Day 28 - 11/5/10
Zercher Squat w/ 115 lbs x 5, 5
Dead Lift w/ 225 lbs x 5, 5
BB Military Press w/ 115 lbs x 5, 5
Pull-ups w/ 16kg x 5, 5
Swings w/ 32kg x 10, 10, 10, 10 - thumb still hurts...
Hanging leg raise x 5
Overhead Carry w/ 32kg x 50 steps each arm
Suitcase Carry w/ 32kg x 100 steps each arm
KB ball carry w/ 32kg x 200 steps

That's it. Today is Sunday and it will be a day of rest (as far as training goes anyway...). Have a great one.

Closing in on the finish

2010-11-04T07:14:00.000-07:00

Well, not really. The race is never over. And if it ends, you're no longer here or you've given up and you're without hope or aspirations. The race is never over. Health and/or fitness, whatever you want to call them, should be a life long event; not just a season. This applies to all types of health, not just physical. Mental and spiritual health are needed also and should always be maintained for balance. Of course, this is just my opinion...

Day 26 - 11/3/10
BB front squat w/ 125 lbs x 5, 5
Dead Lift w/ 205 lbs x 5, 5
BB military press w/ 115 x 5, 5
Pull-ups w/ 16kg x 5, 5
hanging leg raise x 5
2 hand swings w/ 32 kgs x 10, 10, 10, 10, 10 - (humb hurts today so these instead of )
Bottoms up carry w/ 32 kg x 30 steps each arm x 2 sets
OH carry w/ 32kg x 100 steps each leg

Day 27 - 11/4/10
Dbl Kb front squats w/ 2-32kgs x 5, 5 - a felt this one!
Dead lift w/ 225 lbs x 5, 255 x 3, 275 x 2, 295 x 1 - none of these were heavy and they were all with a double overhanded grip...
BB Military press w/ 135 lbs x 5, 155 x 3, 145 x 2
Pull-up w/ BW x 10
Alt Hanging leg raise x 10
Swing w/ 32kg x 20, 20
Farmers walk w/ 2 -32kgs x 100 steps

Have a great day!

Whew.

2010-11-02T10:13:00.000-07:00

Okay, since I last posted I went to MN to attend the CK-FMS workshop. 4 days of tons of information. It's been over a week and i'm still tired...

Workouts have been going okay. I had to stray off my 40 day plan for one day so I could go hang out with John Brookfield. He made sure I got a workout in, but it was not an EZ strength workout, believe me...

It's been a few days but today, I only completed day 25 of my 40 day plan.

11/2/10
DBL front squats w/ 2-24kgs: 5,5
Dead Lift w/ 225 lbs: 5, 5
KB press w/ 32kg: 3, 2, 3, 2 each arm
Pull-up w/ BW: 5,5
Dbl cleans w/ 2-24s: 15, 15, 15
Dbl OH carries w/ 2-24kgs: 100 steps, 100 steps
Single OH carry w/ 24kg: 50 steps/50 steps
Hanging leg raise x 5, evil wheel from standing x 5

have a great one.

Half way there,

2010-10-21T10:10:00.000-07:00

but where is there? When I started this program, i really just wanted a break from my normal training routine. And I thought this would be a good break. But, you're supposed to have a goal! So my goal was just to get stronger; i would like to tame the beast one day AND I would like to have a decent dead lift as I believe it would help me athletically. So, having said that, here is DAY 20...

10/21/10 - Day 20, body weight = 160 lbs - braces...
Warm up with goblet squat @ 32kg x 5, 5
Dead Lift
   225 lb x 2
   245 lb x 2
   275 lb x 2
   285 lb x 2
   295 lb x 2
KB Press
   32 kg x 3
   36 kg x 3
   40 kg x 1, 1, 1 - hmmm....
Pull-up w/ 16kg x 5, 5
Dbl Cleans w/ 2-24s x 15, 15
Rack Carry w/ 32kg x 100 steps each arm
Suit Case Carry w/ 32kg x 100 steps each arm
DBL OH Cary w/ 2-24kgs x 80 steps
Cross body hanging leg raise x 5, 5, 5

I thought I'd test the waters a bit today since it will be about 5 days before I can continue with Day 21. Life schedule will not allow me to continue until Wednesday...

Have a great weekend.

Almost half way.

2010-10-20T10:18:00.000-07:00

I started this week a day early as my upcoming weekend is going to throw my schedule off a bit. Things seem to be going well except for my sneaky way of upping the weights more than I should while I lie to myself and say it's still "easy."
Which is probably okay as long as I remember that the Intensity range for Dan John's 40 day workout is 40-80% and not 80-80%. Know what I mean? So, with that in mind, today was a really good "practice session."

10/20/10 - Day 19!
warm-up with Goblet Squat @24kg x 5, 5
Dead Lift w/ 205 lbs x 2, 2, 2, 2, 2
KB Press w/ 24kg x 3, 2, 3, 2
Pull-up w/ 16kg x 3, 4, 3
Dbl Cleans w/ 2-24kgs x 2, 3, 5, 10 x 3
Alternating Hanging Leg Raise x 5, 5, 5, 5
Farmers Walk w/ 2-32kgs x 100 step x 3 trips each arm

10/19/10 - Day 18

Dbl Front Squat w/ 2-24kg x 5, 5

Dead Lift w/ 205 lbs x 5, 5

KB Press w/ 32kg x 3, 4, 3 each arm

Pull-up w/ BW x 5, 5

Dbl Cleans w/ 2-24kgs x 30

Alternating Hanging Leg Raise x 5, 5 w/ 3 second holds

DBL Overhead Carry 2-24kgs x 100 step

Single OH Carry w/ 24kg x 50 steps each

Suitcase carry w/ 36kg x 100 steps each

10/18/10 - Day 17

warm-up with Zercher Squat w/ 115 lbs x 5, 5

Dead Lift w/ 275 lbs x 3, 3, 3 - double overhand, thumbless grip

BB Military Press w/ 135 lbs x 3, 4, 3

Pull-up w/ 16kg x 5, 5

Cleans w/ 32kgs x 2, 3, 5 x 3 rounds

Alternating Hanging Leg Raise x 5, 5

Suitcase carry w/ 32kgs x 100 step x 3 trips each arm

10/17/10 - Day 16

warm-up with Front Squat w/ 2-24kgs x 5, 5

Dead Lift w/ 225 lbs x 5, 5

KB Press w/ 28kg x 5, 5 each arm

Pull-up w/ 24kg x 3, 4, 3

Dbl Cleans w/ 2-24kgs x 15, 15, 15

Alternating Hanging Leg Raise x 5, 5, 5

Farmers Walk w/ 2-32kgs x 100 step x 3 trips each arm

That's the week so far!

Day 15 is ova

2010-10-15T13:16:00.000-07:00

and done. Still plugging away at the 40 day. All but half way through. I think everything is going okay. I'm getting random with my loads, hopefully i'm doing it right.

Day 13 - 10/13/10
Zercher Squat w/ 115 lbs x 5, 5
Dead Lift w/ 225 lbs x 5, 5
Dbl KB press w/ 2-32kgs x 3, 3, 3 - totally different groove from BB press
Pull-ups w/ BW x 5, 5
DBL Clean w/ 2-24kgs x 35! - Smoka!
HLR x 5, Handstand Wall Walk to a superman plank x 3, 2
OH Carries w/ 2-24kgs x 50 steps for 3 trips each arm

Day 14 - 10/14/10
Zerchers w/ 115 lbs x 5, 125 lbs x 5
Dead Lifts w/ 205 lbs x 5, 5
BB Military Press w/ 115 lbs x 5, 5
Pull-ups w/ 16kg x 5, 5
Cleans w/ 32kg x 2, 3, 5 x 3 rounds each arm
HLR x 5, Handstand Wall Walk to a superman plank x 3, 2
Suitcase carries w/ 32kg: 100 steps x 2 trips each arm
Rack Walk w/ 32kg: 50 steps each arm

Day 15 - 10/15/10
DBL Front Squats w/ 2-24kgs x 5, 5 (warm-up)
Dead Lift w/ 275 lbs x 3, 295 lbs x 3, 3 - feeling the weight now...
BB Military Press w/ 135 lbs x 3, 155 lbs x 3, 3 - last set was heavy - not too EZ..
Pull-up w/ BW x 5, 5
DBL Cleans w/ 2-24kgs x 2, 3, 5, 10 = 20
Cross Body Hanging Leg Raise w/ 3 second pauses x 5, 5, 5
NO Carries - a little tired...

That is all. Have a good Weekend.

Day 12 - 100% intuition

2010-10-12T11:04:00.000-07:00

12th day of my 40 day Dan John Easy Strength program. Today was a bit different for me. Not too different as I've found that this program allows me to relax and "keep it easy". But today was a totally intuitive session for me as I just went with the flow of how I felt and how the sets felt. Not trying to impress anyone, especially myself. Kind of new for me....

10/12/10
Warm up including Zercher Squats w/ 125 lbs x 5,5
Thick Bar Dead Lifts w/ 135 lbs x 3, 155 lbs x 4, 3 - very tough on grip
BB Military Press w/ 115 lbs x 3, 4, 3
Pull-ups w/ 32kg x 2, 2, 2 - way cool, 16kg x 4
DBL Cleans w/ 2-32kgs x 10, 10, 10
HLR w/ 7 second hold x 3, 3
--> Handstand Wall Walk to extended plank x 3, 2 - found my hard ab exercise!

Farmer's Walk w/ 24kgs x 200 steps.

I may try to run later today as my wife has signed me up for a 5k in November. Totally does not fit my training plan or my goals, but i'm doing Easy Strength. Now is a good time as any to do it.

That's it.

Day 11

2010-10-11T08:12:00.000-07:00

still trying to find my groove....

Today's Stats look like this:

10/11/10
Bodyweight = 160 lbs - I blame the braces...
Warm up with undisclosed movement choices along with the Zerchers. ;)
Zercher Squat w/ 115 lbs x 5, 5
Dead Lift w/ 225 lbs x 3, 245 lbs x 4, 275 lbs x 3
BB Military Press! w/ 135 lbs x 3, 4, 145 lbs x 3
Pull-ups w/ 16kg x 5, 5
Dbl KB Cleans w/ 2-24kgs x 10, 10, 10
Hanging Leg Raises x 3, 3, 3 all with 7 second hold - that made it tougher...

Suitcase carries w/ 32kg x 100 steps each arm x 2 trips
Farmers Walk w/ 2-32kgs x 100 steps

Got some fat gripz to try with my dead lifts. They will have to be for lighter days as they are really, well fat. I have small hands...

Happy Monday.

10 and fin

2010-10-08T18:05:00.000-07:00

For this week anyway. But a good day it was.

10/8/10
Overhead squats w/ 95 lbs x 3,4,3
Dead lifts w/ 205 lbs x 3,4,3
Kb press w/ 28 kg x 5,5
Pull-up w/ 24 kg x 3,4,3 - super easy!!
Dbl cleans w/ 2-32 kg x 10,10
Hanging leg raise x 5,5

Farmers walks with 2-32 kg x 100 steps x 3 trips

Thats all!

Day 9

2010-10-07T14:38:00.000-07:00

and I feel fine... Easier workout today. Mostly because I only had access to my two kettlebells. Although I did build a pull-up stand.

10/7/10
Warm up
Dbl Front Squat w/ 2-24kgs: 5, 5
SLDL w/ 2-24kgs: 5/5, 5/5
Dbl Presses w/ 2-24kgs: 5, 5
Pull-ups w/ BW: 5, 5
Dbl Cleans w/ 2-24kgs: 30 - oh my, they make me love air
Hanging Leg Raise: 5, 5

Farmers Carry w/ 2-24kgs: 200 steps
Dbl Over Head Carry w/ 2-24kgs: 80 steps, 80 steps
Bottoms Up Carry w/ 24kg: 50 steps right, 50 steps left

Later, I ran some sprints on the beach.
Life is hard sometimes...

Days 7 and 8. They were great...

2010-10-06T07:37:00.000-07:00

Still plugging along on my 40 day Journey thanks to Dan John and Pavel. I think I have it down now but my history would suggest that I probably don't. At any rate, I think I have my core exercises in place. Especially since I decided to use squat variations as part of my warm up.

10/5/10
Warm up which included kettlebell front squats w/ 24s: 3, 4, 3
SLDL (i had no access to a bar today) 2-24kgs: 3, 4, 3 - way easy
Dbl Press w/ 2-24kgs: 3, 4, 3
Pull-ups w/ BW: 5, 5
Dbl Cleans w/ 2-24kgs: 30 reps - okay, i'm breathing now. oh my, oh my
Hanging Leg Raise: 5, 5

Ended this session with some carries
Dbl Over Head Carry w/ 2-24kgs: 80 steps x 2
Dbl Farmers Carry w/ 2-24kgs: 250 steps
Dbl Rack Carry w/ 2-24kgs: 100 steps

I should probably put these in the warm up but I'm trying to figure them out and learn how I want to use them right now. I think I like them afterwards.

10/6/10
Warm up which included Overhead Squats 75 lbs x 3, 105 lbs x 4, 3
Dead Lifts w/ 225 lb x 3, 255 lb x 4, 3 - starting to feel like i'm picking up weight
Kb press w/ 32kg: 3, 4, 3 each arm
Pull-up w/ 16kg: 5, 5 - again, way easy
Dbl Cleans w/ 2-24kgs: 15, 15, 15
Hanging Leg Raise: 5, 5 - these are so easy it is hard to count them as one of my 5 exercises. May need to look for an ab alternative or play with ways to make them harder.

Suitcase carries w/ 32kg: 100 steps each arm x 3 walks

That is all for now.

Crash

2010-10-04T07:27:00.000-07:00

Thats what I did, I crashed. 2 weeks prior to renewing my RKC 1 and 2, I got nervous. Don't know why, but if it was as if I was getting ready for a big competition. In a way, I was. I was competing against myself and I wanted to nail all the tests. So I had this nervous anticipation for 2 weeks before the Dan John / Pavel workshop and I wasn't sleeping good at all. On the weekend of the workshop, I was in a hotel and the nerves were still high. NO sleep for me. I nailed my tests. At least I was satisfied with how I performed anyway.

The night I got home I suddenly remembered I was supposed to get braces put on my teeth the next day. Again, no sleep for me. So I got braces. Guess what, I couldn't sleep all week because I grind my teeth when I sleep and they are very sore from the braces. So I kept waking up all through the night every night and then on Saturday I crashed. My body was not my own. It felt like crap; I felt like crap. All I wanted to do was crawl in a bed. So on Saturday evening, in the middle of a huge family gathering, I went to bed. And I stayed there for over 12 hours. (i normally only sleep 7 hours at night) Sunday, I was still sluggish and laid around most of the day. But then, Sunday evening I started to feel like me again.

Today, I am back baby! What have I learned from this? There is no substitute for sleep and rest. You can run from sleep only so long, eventually you will pay a price. The lesson is learned, but I still have sore teeth! Don't know how much quality sleep I will get.

Anyway, today I feel good again.

Today's workout:
10/4/2010
Overhead Squat practice: 85 lbs x 4, 95 lbs x 4, 4
Dead Lift w/ 225 lbs x 3, 2, 3, 2 - getting the groove...
KB Press w/ 24kg: 5/5, 5/5
Pull-up w/ 16kg: 3, 4, 3 - super easy!
Dbl Cleans w/ 24kgs: 10 x 4 sets
Hanging Leg Raise x 3, 4, 3 - really easy too.
Suitcase walks w/ 32kgs: 100 steps per side x 3 sets

Again, feeling good...

Easy Training

2010-10-01T15:07:00.000-07:00

So we will see how it goes... I'm kind of excited about this and kind of scared but I'm going to see it through for 8 weeks. Whoa. I think I can make it!

9/30/10
Dead Lift 185 lbs: 3, 4, 3
KB Press w/ 24kg: 5/5, 5/5
Pull-ups w/ BW: 5, 5
Dbl Cleans w/ 24s: 15, 15
Hanging Leg Raise: 3, 4, 3
Suitcase carries w/ 32kg: 80 to 90 steps x 3 trips

10/1/10
Dbl Front Squat w/ 24s: 5, 3, 2
Dead Lift 165 lbs: 5, 5
KB Press w/ 32kg: 3, 2, 3, 2
Pull-ups w/ 16kg: 3, 4, 3
Dbl Cleans w/ 24s: 25!
Hanging Leg Raise: 5, 5
Farmers walk w/ 24s: 200 steps
Bottoms up carries w/ 24kg: 50 steps each side x 2 trips
Dbl Overhead Carries w/ 24s: 50 steps x 2

So far, the hardest thing i've done is the carries. All the lifts feel really easy and pretty good. I guess they should. They are all pretty light. I am still trying to figure out what exercises I want to keep and which ones i want to kick to the curb. Hopefully this weekend i'll have that ironed out....

A pressing issue

2010-09-20T16:03:00.000-07:00

Kinda. I changed up my routines a little lately to give myself a break. I've been burning the candle pretty hot lately. So Im changing this week to be same but different and less. Less in my head anyways...

Today's training:

A1 - Hand Stand Push Ups - elevated on blocks: 5 x 8
A2 - Goblet Squats w/ 32kg: 5 x 7 sets
B - Explosive swings (might even say Hardstyle Swings!)
24kg: 10 x 5 sets, then 32kg: 10 x 10 sets

I was not intending to do so many swings but they felt really good so I just rolled with it...

Did a little battling ropes action later today too. Pulled 600 feet in an awful position and did some velocity work. Mostly cause i'm crazy.

Don't Listen

2010-09-11T17:26:00.000-07:00

Do you have a goal? Or a dream? Is there something you just want to accomplish? Go for it. No matter how big or how small, make it happen. You may hear little voices in your head that give you so many reasons why you will fail or why you're just being stupid. You may hear little voices from "friends" who say the same things. Who cares. Don't listen to those voices. They are just noise. Just distractions. Just dream stealers. Set your sights on whatever it is you want to achieve, make a plan, execute your plan, and then don't let up until you make it happen. If your plan doesn't work, make another one. But just make it happen.
Anything less and you will never achieve whatever it is you are trying for.

Don't listen to all the noise. Fight for your goals, your dreams, your hopes. Fight.

Anyhoo, Today's training:

A - Double Snatches w/ 16s: 10 x 15 sets
B1 - C & P w/ 36kg: 3/3 x 6, 2/2
B2 - Goblet Squat w/ 32kg: 5 x 5
TGU w/ 24kg: 2/2

That is all, except for this: Fight.

Back from the beach

2010-09-07T09:50:00.000-07:00

Got to spend the holiday weekend at the beach with my family. It was a beautiful weekend. I got to play with my kids and my nephew. I even went swimming in the ocean for the first time in about 10 years. Got scared of sharks and other things i couldn't see in the water a while back... I enjoyed it.

Of course, I did also take my babies (2 24kg kettlebells). After all, why else would they have a handle if they weren't meant to go traveling?

Training:
9/5/10
A1 - Bent press w/ 24kg: 5/5 x 8 sets
A2 - SLDL w/ 24kg: 5/5 x 8 sets
B - Dbl Jerks w/ 24s: 10 x 5 sets, 8 x 3 sets, 5 x 3 sets

9/6/10
Sprints on the Beach! ~ 50 yards: 1/2 speed x 2, 3/4 to 7/8 speed x 8
Tried a pull-up w/ 24kg kettlebell today - got it!

9/7/10
A - Double Snatches w/ 24kg: 5 x 16 sets
B1 - Goblet squat w/ 24kg: 5 x 7
B2 - Bottoms Up Press w/ 28kg: 3/3, 3/3, 4/4, 3/3, 4/4, 3/3

Thats all folks.

A Day with John Brookfield

2010-08-28T04:39:00.000-07:00

I have the good fortune of being friends with John Brookfield, the creator of the Battling Ropes system. He is also "Mr. Hands"; executor of feats of strength, grip, and a ton of other amazing accomplishments. I also have the misfortune of being friends with John Brookfield! He likes for me to come workout with him every now and then, and he always breaks me down like a double-barrelled shotgun.

John is amazing. He has no physical limits. He sets his mind on a task and completes his task; regularly making a superhuman feat look like an everyday thing for him. In John's world, the mind is the muscle. He makes a mental decision and his body has NO choice but to follow his mind's lead. I have learned a lot from John about the power of the mind. I have learned a lot from John about life. John cannot fail because in his mind failure is never even an option. It never enters his mind. He is amazing. We could all learn from John.

Training:

8/26/10 - Day with John. I'm so worked I don't need to train again for a month!

8/27/10 - I'm crazy! I train anyway...
A1 - TGU w/ 24kg: 3/3 x 4
A2 - Contra Single Leg Deadlifts w/ 24kg: 5/5
B - Chest opening Windmill w/ 24kg: 5/5 x 2
C - Double Jerks w/ 24s: 5 x 6
It's a light/deload day today.

8/28/10 - Bodyweight and Sprint day. That's the plan anyway. To be continued...

Take a load off.

2010-08-22T11:30:00.000-07:00

Well, I can somewhat rest a little easier. I tried the 5 min snatch test with the 24kg to see where I was at in preperation for renewing my RKC. I made it. It's been a long while since I attempted this, but I made it. I feel a little better now. I've got about 5 weeks until I have to do it again and for real this time...

Other than that, I'm tired. I think my training and extra curricular family activities has caught up with me. Today was the first day of my deload week and it was not a moment too soon. Sure, I could deload anytime I want but i thought I'd push through until I actually had a deload scheduled! Mission accomplished. I'm deloading. Now all I have to do is stick to the plan...

Today's activities:
TGU w/ 16kg: 5/5
1/2 kneeling windmill w/ 16kg: 5/5
Bent Press w/ 24kg: 3/3 x 6
X-body SLDL w/ 24kg: 5/5 x 6
Long Cycle C&J w/ 2-16s: 6 x 10 sets

Kinda short, Kinda easy, Kinda nice...

Got a new Kettlebell!!!!

2010-08-11T16:53:00.000-07:00

I know, i'm the only person who could get so excited about another kettlebell. This is now ordinary kettlebell though, it's a DragonDoor, RKC 28kg. It's a pretty one too. It just sits there and begs to be played with. I love it.

Sadly, most of everything I said above is true. I did, however, by the kettlebell for a good reason. I got it to practice bottoms up pressing. I can easily bottoms up press the 24kg and I struggle to bottoms up press the 32kg with both hands on a good day. So, I bought the 28kg for a stepping stone. I played with it some today and yep, it's a stepping stone. A beautiful, black stepping stone with a handle.

Anyway, here is what i've been up to the last couple of days....

8/10/10
70 yard sprints: 1/2 speed x 2, 3/4 speed x 6. Did this barefoot in very wet grass. I do not like very wet grass...
Pull-ups w/ 20kg on my foot: 4 x 4 sets
Reverse Push-ups (back bridge) 10 x 4 sets
SLDL w/ 36kg: 5/5 x 4
Neck Bridges: 10 x 4

8/11/10
Double Snatches w/ 2-24kgs: 5 x 16 sets
Pistols w/ 24kg: 3/3 x 5 sets
Bottoms Up Press w/ 28kg: 4r/3l, 3r/4l, 3r/4l, 3r/3l, 5r/5l!!
I learned that the clean definitely makes the press when doing the bottoms up. Can you tell by the numbers???
Hand to Hand swings w/ 24kg: 50

That's about it. Have a good one.

1st day of School

2010-08-02T04:46:00.000-07:00

If you're on a year round schedule and on Track 4. My boys are growing up! Got a new 2nd grader and a new 1st grader. Time is flying by...

Training is going well. I ran some 100 meter dashes yesterday. They felt really good. That is the farthest I have sprinted since I started back but I felt good and I never crashed or hit a wall. Felt like I was 17 again. Which is cool, cause i'm not!

8/1/10
100 meter sprints:
1/2 speed x 2
1/2 to 3/4 speed x 2
3/4 speed x 2
3/4 to full speed x 1
1/2 to 3/4 speed x 1
(see, I tried to be smart and not kill myself ;) )

Today, 8/2/10
Dbl Snatches w/ 2 16kgs: 10 x 15 = 150
X body pistols w/ 16kg: 5/5 x 5
1/2 kneeling press w/ 32kg: 3/3 x 5

Have a great one.

Unicorns do exist

2010-07-28T18:19:00.000-07:00

At least, if you saw my head yesterday you would think they do. I whacked it pretty good. Got a big ole golf ball sized knot right in the middle of my head. Hurt like a @#$$@#!!

Anyway, sometimes pain lets you know you are alive. I was living yesterday! After hitting my head, I was still able to knock out a few sets of pull-ups and reverse pushups. No sprints this day, it was raining so hard I would have needed a boat.

Today was a lot less painful and my workout seemed to go really well despite the new shape of my head.

7/28/10:
Double Snatches with 2 24kgs: 5 x 15 sets
Pistols with 24kg: 3/3 x 4, 2/2 These felt the best they ever have!
Presses w/ 32kg: 4/4 x 4, 3/3 These also felt great; they had good speed.

Hopefully I can do some sprints tomorrow. It will only be 96 degrees. Won't have to worry about getting my blood warmed up...