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Wonder Women

I was watching “The Amazons Workout” featurette on YouTube recently. As most things with Mark Twight (or one of his disciples) do, it made me look back at the roughly seven years I’ve been involved in the fitness industry as a trainer at varying levels. I realized that the best students I’ve had have been women: women of various backgrounds and abilities, women who consciously or otherwise chose to show just what they were made of. And I am more proud of them and of what they have done than of myself or anything I’ve ever achieved.

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I once doubted that I could possibly show Maita anything worth remembering, given her achievement-laden background. Years later, I look back and realize that we taught each other quite a bit.

I can’t figure out exactly what it is that makes women – in my experience, at least – more receptive to coaching than men. Certainly one of the biggest factors is the lack of superficial ego: few women walk into a gym and think they’re the strongest, most amazing person there. Funny enough, not everyone is better because of that absence: Maita, for example, took on everything and anything thrown at her because she couldn’t conceive of herself doing any less than her very best. What she never did was assume she knew everything there was to know, which meant she was willing to learn even from someone with markedly fewer sports achievements than she.

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Bai was always willing to have a conversation about how far humans could be pushed – whether with me or by herself.

Another factor is that women tend to be better listeners than men. The difference between someone waiting for a chance to brag and someone with genuine interest is the difference between a brick wall and a warm embrace. There is always something to be gained from someone with whom you can sit down and have a long, thoughtful conversation with. That aspect is one reason I enjoyed training Bai so much, perhaps almost as much as watching her achieve things she didn’t think possible.

 

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Michael is someone I call “Supergirl” on a regular basis, and for so many reasons.

Perhaps it’s a combination of all of these traits and my own luck in having found people who showcase them. It certainly hasn’t always been smooth sailing – I’ve had enough fights with trainees to know I can’t get along with everyone all the time. Whatever it is, I am constantly left in awe of the women who pass through my care.

Seeing someone do things they never thought possible is and has always been the greatest thing about being a coach. That always brings me a sense of wonder, as it would to any real coach. And I’m always grateful for the women who’ve shown me that.

 


 

Workout

5min Airbike @ progressive pace

5x10s hard / 50s easy Airbike

2 rounds

10x Pike Push-up

10x TRX Row

Circuit

45s work / 15s rest

3 rounds / 60s rest

Press @ 2×25# – 19 / 26 / 24

Hammer Curl @ 2×25# – 12

Airbike – 4cal / 3.9cal / 3.7cal

Cooldown

10x30s Plank / 30s rest

5min Stretch

Notes:

  • This is cribbed off the original “300” training program, though originally with an Arnold Press instead. I was looking for something that fits what I call Sns – Short ‘n’ Shitty. I found it with a hard Airbike at the end of each round.
  • I might have to get around to reviewing my air bike some time. It isn’t an AirDyne or some equally well-known brand or model (an Inspire CB1), but it certainly gives everything I wanted. And it sucks.

 

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Us Versus Them

Recent national events have been driving me insane, almost to the point of completely getting off the Internet and staying away from newspapers, radio, and television. A lot of things are wrong with the way people have been approaching these issues, and most of them fall well outside the scope of this blog.

One of the biggest problems, however, is the narrative. See, like most socio-political issues, the most recently argued one is on its own simple, but part of a far more complex problem that has been reduced – unfairly – to black and white:

You’re one of us, or you’re one of them.

And if you’re one of them, you are the enemy.

We want things simple. If they seem complicated, we try to dumb it down. If we can’t do it ourselves, we demand someone who can. It’s natural, if frustrating to those of us who know it isn’t that easy.

There is also nothing inherently wrong with conflict, whether of body or mind. Martial artists are judged by their ability under pressure, and debate – when properly conducted – produces new ideas and paths worth exploring.

Man is also social by nature: we seek groups to which we can belong as part of our development and ongoing existence. Consequently, we seek standards and guidelines by which we can measure ourselves and be considered part of the group. It is by a similar means that we identify others as not being part of the group.

The problem I see here is when joining a group is used as an excuse to stop questioning and start rabidly attacking anyone who doesn’t fit in the same circles.

This, I am sad to say, is something I’ve experienced plenty of times on my fitness journey. In fact, I recently had a long talk with a friend who confirmed what I felt: that the place at which we had both trained had become quietly hostile to people who didn’t throw themselves in with the endurance sport crowd.  It never went as far as outright exclusion and overt conflict, but there was a clear preference for triathletes and an unspoken drive for everyone to become a runner. The value of workouts became defined by how useful they would be in a marathon, and people’s achievements were only recognized when measured by the kilometer.

It was why we – the cyclist / yogi and the general fitness enthusiast – eventually left to find places where people were more supportive of one another’s endeavors.

It’s something that happens on a much broader scale. The battle between endurance athletes and gym rats is about as old as the gym itself. There are also the rifts between athletes of various sports: the basketball players who think they have it rough on the hardcourt, the linebackers who bring up the danger they face, and the judokas who have to break bone for a medal, all argue that they have it rougher than that other guy.

They all have valid points, and in the best of times and places this leads to a beautiful meld of ideas. When they start fighting, however – hopefully not literally, given the obvious danger in having linebackers and judokas attack basketball players – things get rough. Excuses for mediocrity pile up as high as the accusations and put-downs.

There can be no growth in such a hostile place. It’s why the best coaches try to drag things together instead of set them apart. The best training plans incorporate the best of every world of fitness to produce the best result possible. The worst throw out everything that comes from beyond their comfort zones.

Runners can’t weight-train. Powerlifters shouldn’t run. It goes on and on, and gets worse and worse with every generation that espouses such beliefs.

At some point, we’re all just going to have to learn to get along.

 


 

Workout

40x Jumping Jacks

40x Front Jacks

40x Twist Jacks

40x Seal Jacks

10x Squat

10m Zombies

10m Cross Zombies

10m Forward Walking Lunge

10m Reverse Walking Lunge

20m Buttkicks

10m Jump Squat

20m High Knees

Single-leg Work

6×6 Bulgarian Split Squat @ 2x16kg / 2min rest

Circuit

On a 10x1min timer

Odd minutes: 10x Goblet Squat @ 32kg, then rest

Even minutes: Woodchopper Sit-up the entire minute – 16 / 12 / 11 / 11 / 9 reps

Cooldown

10min Stretch

Notes:

  • Single-leg work is underappreciated, even by me. I haven’t had much time or motivation to hit an actual gym lately, so there hasn’t been much in the way of deadlifting or barbell squatting. Pistols and now split squats are going to be my work horses for now.
  • The circuit was originally much longer and harder, but I overestimated my strength. The BSS left me seriously debating the endurance of my legs, so I dialed it down. I’m glad I did – ten minutes left me plenty winded. 

The Long Haul

I was re-watching an interview Michael Blevins did for one of Henry Cavill’s fan sites. The great thing about Blevins (and his mentor Mark Twight) is that there’s always something new to take away from what he says, whether written on the Internet or given in an interview. This time my attention was drawn to how he answered the question of Henry’s diet.

In case you’re too lazy to watch the video – and you shouldn’t be, because it’s worth the time – Blevins focused on sustainability and longevity over minutiae like macro- and micronutrient counting, exclusion of sweets and sugar, and other details that people tend to obsess over. If allowing a client to have a beer every night kept the guy within his targeted calories, Blevins had zero problems handing him the bottle.

This is an approach that is hardly unique to Blevins, and one that isn’t limited to diet. Most sane trainers will happily tell their clients where to find a good pizza for a cheat meal, or that they can take a day or two off to relax. Deprivation is not a long-term plan, and being too strict eventually causes rebellion.

Sticking to a fitness program is, after all, a long-term investment. Any good investment will have latitude for dips and peaks so long as the general direction is maintained and the value is ultimately increased. If trying to adhere perfectly to the program and diet causes one to crash and burn, the goal will be missed and the mission failed.

Obviously this approach varies from client to client and even from week to week. For instance, during a leaning or cutting phase, a diet becomes absolute in its restrictions simply because there is a deadline to be met. Say goodbye to beer, sweets, and fat, because no one is going to take Superman or the Spartans seriously if they don’t have six-packs. Similarly, no one tells athletes cutting for a match that they’re making a mistake because the goal is to be amazing for a few minutes, not years. There’s time for laxity later.

But again, the general goal of fitness is long-term health and functionality. Whether you can ever bench double your bodyweight is not as important as whether twenty years from now, your shoulders aren’t so messed up that you can’t bench any more.

As a caveat, though: this isn’t an excuse to fuck around. You get a cheat day, not a cheat week. You can take a day off, not a month (barring injury, of course). The objective is to stay the course. Slipping off is almost as bad as being thrown off.

 


Workout

20x 4-way JJ

3×5 Pull-up

3×10 Jump Squat

Rep Interval

1 round per 3min for 60min (i.e. 20 rounds)

2x Salmon Ladder Rungs (i.e. climb 2 rungs on the Salmon Ladder)

 

Notes:

  • This is a very informal workout conducted out on a cool day. The actual scheme is 2 rungs every new song, which works out to roughly every 3 minutes. It makes the rest periods feel longer and less intense. Obviously my forearms were left nearly non-functional for the next two days.

Push, Be Pushed

It’s easy to quit in the middle of a workout.

Sure, you have fitness goals. Sure, you know that if you finish it, you’ll come out better for it. Sure, you probably could do it too, especially if it’s something a trainer gave you – after all, he wouldn’t have made you do it unless he was confident in your abilities.

But the weight’s too much. The cold iron is pressing down on your shoulders. Your legs are starting to buckle. Your breath is catching in your throat. It hurts too much to continue, to finish your current rep, let alone another one.

Suddenly you don’t care about your goals or your potential or what people think – you just want the goddamn barbell off you.

This is the most crucial moment of the most demanding workouts. Arguably it’s more important even than the race or the beach trip or the movie: you have to decide that what’s waiting for you on the other side of the crucible is more important than ridding yourself of the pain, or you aren’t going to get there.

Sometimes the voice inside is loud enough to spur you on. Sometimes that goal is so embedded in you that you can – for just a little longer – bear the weight and force yourself to keep moving.

And sometimes – perhaps in the worst of times – you need someone else there to drive you on. You need someone who understands how hard it is, but believes you’re still harder. It can’t be a pithy “I believe in you” – it works only when it is a true, honest proclamation of faith in the process that has led you to this point. They aren’t telling you something you don’t know – they’re reminding you of what you can do.

I have written repeatedly about Mark Twight and the Man of Steel training process because of my admiration for what Twight did for Henry Cavill and the rest of the cast. In particular, I draw inspiration from this video, in which Henry says one of the great things about Mark was how he helped Henry do things he didn’t think possible.

 

In the absence of a multi-million dollar movie or a clear career goal, I could use a Mark Twight right about now. Not necessarily to drive me through difficult training sessions – I can manage those well enough, amusingly – but to remind me that, yes, the circumstances are far less than ideal, and it feels like shit some days, but it’s nothing you cannot handle.

It isn’t that no one’s told me. It’s that I need them to make me believe.


Workout

5min Row @ progressive pace

5x10s hard / 50s light Row

2×10 Squat

5x Goblet Squat @ 20/25/30kg

BB Complex

1 set each @ 35/40/45/50kg

2min rest

Push-up

Deadlift

Bent-over Row

Hang Clean

Front Squat

Push Press

Back Squat

Challenge

100x Back Squat @ body weight

20x Burpee Pull-up per drop / rack

Final Work

10-1x Toes-to-Bar

Notes:

  • This may seem familiar to anyone who’s read my post on challenge workouts. It’s taken from the Mass Gain phase of Gym Jones’s Man of Steel training program, meant to be attacked in the sixth week. By this point you will have been training for about four months – plenty of time to develop your strength endurance, especially in the squat. When I took this on, I weighed 185lbs. That’s a lot of iron to load on your back for 100 reps, and I was unable to make it through without having to pay the penalty. 
  • The really hard part about dropping the barbell isn’t the penalty; it’s psyching yourself up to put it back and keep going, even if you’re barely 10 reps away from the end. 

Beyond Looks

I stumbled upon a striking post from someone who has suffered from anorexia at least in part due to relatives criticizing her weight. There is no shortage of posts on the Internet about body-shaming, but this one stood out specifically because of how it began by describing an all too familiar situation: that of a relative calling you fat.

Now, this hasn’t happened to me in a very long time. If anyone comments on my weight, it’s to say that I’m looking thinner. This isn’t surprising, given my increased power endurance work, but it’s a bit disappointing to hear people tell me that I should stay thin because it’s a good look for me. Leaner, yes – I want my body fat down to around 15% – but personally I dislike being on the slim side. I think it looks weird on my broad shoulders, and I don’t like the look of loosely hanging sleeves on myself.

Mainly  I dislike looking anything like I used to feel: powerless.

That’s what being unfit was like. I felt incompetent, incapable of anything significant. I couldn’t run ten minutes without risking an asthma attack, and the thought of ten push-ups was downright terrifying. There are many other things I could say about that time in my life, but it should suffice for me to say that one of the reasons I value the roughly 58 kilos of muscle I have so much is that the process of developing it, strengthened my mind as much as my body.

Being fit is about more than looking good. It’s about feeling good, whatever that may mean to you. If fitting into a size 0 – and I call bullshit on that being a thing – actually makes you feel good, hey, who am I to say it’s wrong? So long as you don’t push it on others – so long as you don’t force them to accept that everyone should be the same – then more power to you.

The thing is, I think very few people fully appreciate what it means to say that beauty is in the eye of the beholder. It doesn’t just mean that we accept others have different physical standards of beauty, but that others also find different meaning in those standards. The common ground is hard to find and often narrow, which is why appearance is such a controversial topic in the world of fitness.

Personally, my appearance is only important insofar as it is representative of what I can do. I associate my relative muscularity with the things I can do: one-arm push-ups, pistol squats, 300+ pound deadlifts, and 2000m rows are within my abilities, and I am glad to look like it. Thus, I dislike being told to get thinner or lose more weight because I refuse to sacrifice these things for the sake of someone else. I can do 10 handstand push-ups, and that’s more important to me than your approval.

Similarly, I find athletic women far more attractive than thin ones. Melissa Benoist on Supergirl, for example, has wonderfully muscled arms and legs. Her physique is undoubtedly feminine, but still projects strength, power, and capability. I would say the same about certain females I’ve trained and worked with – not that they were thin enough for the catwalk, but that they understood strength and hard work, and it showed. It’s the same thing I keep trying to tell a certain co-worker with concerns about her physique: women with muscular arms and legs can be quite attractive, as she is.

But guess what? You don’t have to give a single shit about what I think regarding your looks. If you’re healthy and comfortable with what you look like and what you can do, honestly, you’re a step above me. If I have a problem with body-shaming, it isn’t so much because it’s unrealistic, as because it assumes standards that have no place existing and wouldn’t be agreed on by everyone anyway. It’s especially ridiculous because the fittest people on the planet – the ones who presumably have the best reasons to look the way they do – would fall well outside the “normal” standards of beauty. Female runners would disagree with the desirability of a thigh gap. Men who squat think skinny jeans are stupid. And if you’re one of those designers who thinks everyone should have tiny shoulders and be rake thin, you’re dumb and I hate you.

But I digress.

I realize that I sort of turned this into a rant about how fit people shouldn’t have to justify how they look to anyone, but what I have (perhaps poorly) been trying to say is that we will always be most comfortable when we understand why we look or act a certain way. I don’t worry about people who tell me to be thinner because I know what’s important. Similarly, the blogger I mentioned at the start of this post, learned to love herself because she realized that arbitrary numbers don’t equal happiness.

 


 

Workout – Skill + Strength / Power Endurance

60x each Jumping Jacks, Front Jacks, Twist Jacks, Seal Jacks

Superset

2 rounds

2/4/6/8x Dip

2/4/6/8x Pull-up

Skill

6×6 Ring Dip – focus on depth and control

Circuit

For time – finished in 14:34

10x DB Bench Press @ 2x60lbs

30x Burpee Pull-up

20x DB Bench Press @ 2x50lbs

20x Burpee Pull-up

30x DB Bench Press @ 2x40lbs

10x Burpee Pull-up

Core Work

10x 30s Plank / 30s Rest*

* Hands on TRX every other round

Notes

  • I need to improve my dipping strength if I want to clean up my muscle-up. 
  • The open circuit turned out much harder than I thought it would be. The bench press weights aren’t anything special, but bench pressing anything even remotely heavy is far worse when you’re still trying to recover your breath. I wound up breaking those into sets of 10, giving me more time to breathe. Fucking burpee pull-ups.
  • My isometric core work tends to be neglected due to the glamor of toes-to-bar and similar strength-oriented ab work. I can’t help but wonder how much of my deficiency in the front squat is due to a weaker core than the one with which I squatted 120kg, about two years ago. 

Sometimes Heroes Fall

This is a post that has been bouncing around in my head for a few days. I usually write white hot, preferring to let the message figure itself out along the way. This time, however, even I couldn’t figure out what I meant to say. Now I feel that while I could jump straight to the point, it would be incomplete without describing the evolution of the idea.

Originally I wanted to discuss how situational fitness – and perhaps life in general – can be. I meant to open with a comparison of what a 100kg / 225lbs squat looks like when done by a 6’2″ powerlifter-type versus when done by a lean 5’8″ calisthenics disciple. Either way, it’s an objectively impressive weight that doesn’t change regardless of how large the man hefting it may be. Both men deserve and receive some kind of acknowledgement and praise. However, while the former is certainly impressive, the latter seems to defy physics, earning a greater or otherwise different level of recognition.

Even then, though, we don’t know enough of the story to really make the call on whose lift was more impressive. The big guy could be on the last of ten sets, while the smaller man might just be testing his 1-rep max. The big guy could be in a deload (read: light recovery) week, while the smaller man could be focusing on pure strength.

If we go beyond programming, there are even more reasons that the larger man might “only” be able to lift the same weight as the smaller. He could be returning from an injury, still re-learning how to move heavy weights. He might have had too little sleep and feels doubtful of his strength under the bar. He might simply be having a bad day and doesn’t feel up to the pressure.

On the one hand, this may seem like I’m trying to excuse this person’s apparent lack of ability in comparison to another, which – based on certain entries in this blog – would seem out of character. On the other, however, I am well aware that one cannot go 100% all the time.

To put it another way: maybe this guy could, if pressed, squat a much heavier load than 100kg. That doesn’t mean he always will or would.

The fact that you have done it, doesn’t mean that you can or could do it over and over again.

A major part of fitness is figuring out how hard you can go for how long. Say you can run a kilometer in less than five minutes – could you do that for half an hour? You can deadlift 140kg – can you do it ten times?

And even if you could do both those things, could you repeat them the next day? And the day after that?

Hopefully by now you can see where I’m going with this.

There are limits to strength and power. No one can be at their best – or even close to it – around the clock for an indefinite period of time without risking serious collapse. If we fail to heed the warnings – to check our speed, our effort – we stand to lose more than we can imagine.

This happens to the best of us as often as to the rest – perhaps more often, given their predispositions to give their all. To borrow a line from Supergirl,

Sometimes heroes fall.

It’s scary to admit that: to say that someone greater than we are can fail is to concede that we are just as likely to break down. We ignore that truth because doing so allows us to similarly ignore our own weaknesses. By pretending we have no limits – just like our heroes – we can pretend that our vulnerabilities don’t exist, or aren’t dangerous enough to threaten us.

Part of understanding that we are different is accepting that we have different limits. We have different goals, and different ways by which to reach them. Some of us can go farther, faster, longer, harder – even if by doing so, we risk more and more. It doesn’t mean anyone is better or worse, just different.

This is knowing yourself at the most painful but most honest level. This is the hardest, yet most useful form of comparison. Knowing you cannot do what others can do means accepting that you will not succeed the same way or to the same degree. On the other hand, you can go hard and fast in a way that others may not even be able to comprehend. Your strengths and weaknesses are different. Your limits are different. Your success will be different.

In training, we adjust different variables to address weaknesses. We change loads, duration, rest, leverage, and complexity to improve. We do this because we understand enough anatomy, physics, and similar topics to do so.

What do we need to learn to do the same for life?

 


 

Workout – Strength, Strength/Power Endurance

30x each Jumping Jacks, Front Jacks, Twist Jacks, Seal Jacks

Circuit

3 rounds

5x Pull-up

10x Pike Push-up

15x Close Squat

Pistol Work

5x Pistol Squat

5x Pistol Squat @ 15lbs

3x Pistol Squat @ 20/35lbs

5x 4m Pistol to SLRDL to Lunge @ 2x25lbs

Circuit

21/15/9

Double KB Clean @ 2x16kg

KB Front Squat @ 2x16kg

Push Press @ 2x30lbs

Final Work

10-1x Feet-to-Hands

5min Foam Rolling

5min Stretching

Notes

  • I used to be able to hit the walking combo with a pair of 16kg bells. One step per leg, true, but still hit it, while this one had me struggling to make 4 steps with a pair of 25lbs. My single-leg ability has deteriorated. 
  • I was surprised to find that my forearms were what caused me difficulty with the cleans. I’ve read about forearm strength endurance being a limiting factor with long kettlebell work, but this is the first time I’ve experienced it. I suppose it doesn’t help that I’m actually a bit out of practice – it’s been a while since the last time I went for more than 10 reps with a kettlebell. 
  • The Feet-to-Hands / Toes-to-bar ladder remains one of my favorite ab workouts, and a good indicator of where I am strength endurance-wise. If I’m sore the next day, I’m behind on my core training.

Reading List

I have never been asked for reading recommendations as much in the rest of my life as I have in the past few months. It says something good, I think, about the people I’ve been spending time around.

Reading recommendations cannot be made lightly, though. It seems odd to filter one’s reading list, but necessary to ensure some sort of connection is made to the material. I cannot offer a thought-provoking piece to someone who just wants a brand new strength program – he doesn’t care and won’t appreciate it in the least. On the other hand, fitness professionals seeking a new approach don’t necessarily want a new program or technique, but a new point of view on something tried and tested.

I’ve mostly listed Internet sources here for convenience, divided into the two main sections of fitness literature: training for the body, and training for the mind.

I’ve added a separate list for books, but those tend to be more difficult to acquire.

The list is in no particular order – I wrote each entry as it came to mind.

Fitness – The Body

  • ExRx.net – A nifty online fitness resource that includes a well-sorted exercise database, multiple exercise calculators (including 1-rep max calculators), and articles on programming.
  • Bodybuilding.com – An online fitness resource and store. Although it’s obviously geared towards weight training and bodybuilding, the site has a lot of useful and even insightful articles. The latter are mainly interviews with guys like Duffy Gaver and Mark Twight.
  • T-Nation – This website mainly caters to those seeking strength through iron, but does have a good mix of information to offer from guys such as Dan John.
  • Breaking Muscle – A far more diverse training resource site offering articles on strongman training, bodybuilding, functional athletics, bodyweight training, and many more.
  • Be A Game Character – A fun site filled with workout programs inspired by video game characters. Ever wondered how to develop Sam Fisher’s athleticism? Try this guy’s suggestions and see what comes out!
  • Kemme Fitness – A good site focused on movement-based, minimalist fitness. There are a couple of free foundation programs that provide a nice base of movement training.

Fitness – The Mind

  • Gym Jones – This is the realm of Mark Twight – former lunatic mountaineer and revered/hated coach. You need to pay a membership fee to access the entirety of what this place has to offer, and even then you might not get it. The site has several training plans and a daily training calendar, but I’ve specifically linked to the “Knowledge” section for the insights presented by those articles accessible to the public or those with a free account. I recommend passing over Rob MacDonald’s writing – I respect the man as a trainer, but his writing just isn’t as rich in insight.
  • Grit and Teeth – Michael Blevins is a disciple of Mark Twight who moved to L.A. to take on a new training challenge. His writing is similar to his mentor’s, if less venomous. His main purpose is introspection – which, as a friend pointed out, isn’t dissimilar to my own writing. Blevins also has a “Training” section, but its contents are too technical for anyone with less than two or three years of hard training experience.
  • Paul Chek’s Blog – Paul Chek is probably the ultimate expression of the phrase “holistic health and fitness”. Chek draws connections between physical exertion and mental or emotional well-being – certainly a good way to keep training interesting. That being said, I find his writing and beliefs a bit too New Age for my taste, so I don’t hang around here quite as much as the domains of Twight and Blevins

Book List

  • You Are Your Own Gym, Mark Lauren – An excellent bodyweight training book including multiple progressions and regressions for various exercises, as well as detailed training programs for different levels of trainee.
  • Starting Strength, Mark Rippetoe – Basic barbell training supposedly for beginners, although I disagree with the inclusion of the power clean. May be too technical for the lazy reader/trainee.
  • Kiss or Kill, Mark Twight – Either annoyingly angsty or too easily relatable, this collection of Twight’s essays from various points in his climbing career displays the mentality needed to paint the line between impossible and merely extremely, perhaps needlessly difficult.

 

Take and use these recommendations as you will. A beginner would probably do well to restrict himself to the science section – or better yet, find a trainer and come back here in a year or so. More advanced trainees and coaches would, I have found, benefit greatly from exploring the mind driving the physicality.

 

 


 

Workout – Recovery

5000m Row @ moderate pace (finished in 20:57)

2×1-5 Pull-up (focus on getting chest to bar)

Core Work

5 sets / 90s – 2min rest

10s L-Sit, transition to 10s Tuck Planche

Final Work

5min Foam Rolling

5min Static Stretching

 

Notes:

  • Originally I meant to take it easy on the row, but I felt encouraged by my ability to hold ~2:05/500m for ten minutes without yet feeling winded. It turned out to be a very good session.
  • My static core strength is surprisingly good, considering how little time I’ve spent directly training it lately. I imagine this is a by-product of all the unilateral and hanging work I’ve been putting in.

Carryover

Something that I will always bring up in a serious conversation about training is the concept of carryover. In designing a program with a certain objective, I will always look for the exercises and systems with effects that transfer to a wide range of results. For example, if I were looking to put muscle mass on someone, most of that person’s workouts would involve multiple sets of compound movements. A client requesting mass gain can expect to work up to 10 sets of 10 reps of bench presses, or timed sets of front squats. This would ensure that all major and most minor muscle groups would be trained without having to work through a billion different exercises per workout, as an isolation-training mindset would entail.

Similarly, it would benefit someone to train movements with results that would positively improve others. It takes some understanding of exercise science to do properly, but it’s a very good way to improve one’s fitness.

Take the deadlift. There are enough articles on the benefits of the exercise that I won’t bother listing them here, so I’ll just say that everyone could use a little deadlifting in their program. It’s a good measure of overall strength because it requires the use of so many muscles: the posterior chain (hamstrings, glutes, spinal extensors) are the prime movers, the quads provide assistance, the upper back and biceps have to tense up, and the forearms have to be able to hang onto hundreds of pounds of iron.

Because of this, the deadlift benefits greatly from improving other exercises. Pull-ups are an excellent exercise for strengthening one’s forearm, bicep, and upper back muscles, which minimize grip problems. Single-leg work such as pistol squats are a weight-free way to build lower body strength – including strength in the posterior chain, which obviously improves one’s deadlift.

To prove the point, I pulled 160kg / 352.64lbs yesterday despite not having deadlifted in over a month. My previous 1RM was 145kg, meaning I added 15kg without actually working on the movement. In that month, I focused on bodyweight strength, mainly pistol squats and uneven chin-ups. Now this isn’t the heaviest I’ve ever deadlifted, but the last time I pulled 160kg, I weighed 85kg. This time, I weighed 75. Pound for pound – or kilo for kilo, as the case may be – I’m stronger now than I’ve ever been.

This is something worth reflecting on outside the gym as well. When was the last time you developed a skill that helped out somewhere unexpected?


 

Workout

30x 4-way JJ

“Little 55”

Alternating 10-1 ladder

Squat

TRX Row

TRX Chest Press

Roll-up

“Big 55”

Alternating 10-1 ladder

Pull-up

Bench Press @ 2x60lbs

TRX Row (deep as possible)

Handstand Push-up

 

Notes

  • This workout is an abbreviated version of something I did in late 2013 as part of my Man of Steel Mass Gain experimental program. It’s one of the best upper body pump workouts I’ve ever done, but requires a considerable level of strength endurance. Worth a look now that – while I appreciate my strength – I am trying to put some mass back onto my arms and shoulders.

The Metric Systems

One thing everyone who walks into Fitness First does is step onto the Tanita Body Composition Analyzer. This neat little device uses electric signals to determine body fat percentage, specific fat and muscle masses, metabolic age, and a couple of other health indicators. Every member will at some point have a trainer sit them down and discuss what these numbers mean for their health. In fact, at least three people have signed up for memberships after being frightened by my explanation of their readings.

Most trainers also use the Tanita readouts as progress trackers. Weight loss is commonly checked, but the focus lies more on fat loss, muscle gain, and metabolic age improvements. At least one member has her body composition checked every single day.

Now I do think the Tanita is pretty nifty, and I see the value of using the readings as a measurement. However,  I find it to be an incomplete measurement of a person’s health and fitness. I think body composition – while certainly what most people seem to want to track their progress by – doesn’t say enough about what a person can do, nor do I think better numbers on that tiny strip of paper should be the goal of everyone on a fitness regime.

This is one of the reasons fitness is interesting. Find a dozen trainers and ask how they measure progress, and you’ll hear multiple answers. In the club, for instance, most trainers use muscle mass gain and fat mass loss for their clients, who generally are looking to lose extra weight. Some, however, have clients who already fall into the ranges considered healthy, and so their progress cannot be so easily measured by the machine. They turn to another set of numbers, this one performance-based.

Even here, we find multiple measurements. The runner tracks his fitness by mileage and speed. The powerlifter chases poundages. Duffy Gaver – trainer of Chris Hemsworth (Thor and the rest) and Brad Pitt (Troy) among others – measures his clients’ progress through their exercise performance.

I tend to agree with Duffy: the man who can do twenty pull-ups looks very different from the man who can’t even manage three. For reference, my own list of metrics required the creation of an Excel spreadsheet to track everything.

The main thing here, though, is that your metrics have to make sense. Except for bodybuilders and gymnasts, athletes don’t need to pay attention to body composition. Conversely, a middle-aged housewife doesn’t need to be able to do ten pull-ups, nor would she probably want to look like she could. A key to progression is developing a personalized list of goals and means of tracking, which will be far more exciting to improve than some bit of paper.

Figure out what’s important to you, and the rest will follow.

 


Workout

Circuit

3 rounds

5x Pull-up + 2x per round

10x Push-up + 2x per round

15x Close Squat + 2x per round

Walking Combo

Combination of Single-leg Romanian Deadlift into Pistol Squat into Lunge per step

10m @ no weight

2x10m @ 2x6kg

2x8m @ 2x8kg

2x4m @ 2x10kg

Power Work

5 rounds / 2min rest

1x Kipping Muscle-up

5x Behind-the-back Clap Push-up

Cooldown

5min Stretching

 

Notes:

  • I really hate that SLRDL-Pistol-Lunge combo – it leaves my legs barely functional and sore to an incredible degree. I need the balance and unilateral work – which is probably why I hate it so much.
  • I told myself I wouldn’t make it a habit to practice my stilll-sloppy muscle-ups with a kip, but I find it requires so much explosiveness from my lats that I don’t need to do more than 1 rep at a time to feel the effect. Also, my form is improving – by keeping rep count low and rest relatively high, I’m able to almost hit the smooth glide Stephen Amell has in his (at least in Season 1 – nowadays he can still hit good numbers, but they aren’t as clean).

Train the Mind

I spent the last hour of last night’s shift chatting with a member who hasn’t been able to frequent the club due to a busy schedule. It started with a casual remark about her having been sat in the same spot for about fifteen minutes: “You’re either really tired from working out for about 3 hours, or you’re thinking of something very deep.”

Initially she denied either one, but eventually it turned out to be the latter.

I won’t give specifics, since it isn’t my story to tell, but the conversation involved a lot of reflection on goals, transformation, and self-worth. It’s the kind I like to have, and one I don’t have very often, since most people are either not introspective enough or unwilling to open up to that level.

Coincidentally, the previous day, I’d also had a long (though not quite as much) talk with a member that similarly touched upon the ideas of transformation and self-worth. Both these people reflected on the psychological changes that came with physical transformation, wondering how much more they could have done before had they known what they could do.

That has always been one of the key elements of a fitness journey for me. People seek out smaller waistlines, slimmer tummies, and lower weights, but the actual difference on which others comment is a difference in how you carry yourself. There are physiological reasons, yes – your back is straight because your spinal erectors and shoulder retractors are stronger, and you walk differently because the imbalances between your external and internal hip rotators have been addressed – but there’s also a newfound confidence that comes from knowing how much you can do when pushed.

Once you’ve undergone a dramatic transformation – dropped half a foot from your waistline, gained kilos of muscle, learned to pull 385lbs from the floor – you will have learned how far and how hard you can push yourself. You can face new challenges and be assured that whatever you decide to do, it will lead you somewhere better.

This doesn’t necessarily mean the path ahead will be any easier, just that you are far better equipped to handle it. Regardless of the means at your disposal, you have the internal drive – and that’s what counts.


 

Workout

30x 4-way Jumping Jacks

KB Complex

3 rounds @ 2x12kg

6x Double Swing

6x Double Clean

6x Front Squat

6x Double Jerk

KB One-arm Complex

Work through 4 total ladders of 2/4/6, alternating arms after each rung

Use a 16kg KB if you’re me today, 20kg if you’re me from 2 years ago

One-arm Swing

KB Snatch

Offset Front Squat

One-arm Row

Final

10×30/30 Plank