Simple and Easy

Many if not most of the physical training/sales/success/money/spiritual gurus out there sell you their info on the promise that it will be "simple and easy," to get whatever brand of progress they are selling. It ain't.

Many things are simple, but not easy. Also very little of what's worth having or achieving is easy. As you can see from yesterday's message a goal, a real tough one will take many steps broken into small, simple ones to achieve. Most of which won't be easy. This is something I will never tell you. My job in producing training and informational materials is to make things as simple as possible and effective. However if you want to legitimately lift 1,000lbs or do 100 handstand push ups - it just can't be made easy. It isn't "easy" for even the most gifted athletes on the planet.

The same goes for everything else. No one, with rare exceptions, makes a million dollars, gets a PhD, or becomes great easily. "It's the hard that makes it great," says Tom Hanks character in "A League of Their Own." You may get the training or the knowledge to make it possible, but forget easy. Instead be intelligent about what real success takes and be challenged and motivated by the fact that when you get there you'll have really done something.

A Goal Met!

Hey, if you're not regularly meeting goals in your training and life then something is wrong. Either you're training, or your goals, or motivational environment is set up wrong. Be thinking about that and about what you should be doing about it if it isn't working.

I hit a goal that many think would be impossible, especially for a 325lb man. I performed 100 handstand pushups in one workout. Actually this is the first part in several related goals, as all your goals should be - Small goals building on each other toward bigger ultimate goals. It is very easy to demonstrate in the physical world, but really this applies to life, money, intellect, education, you name it.

Start with the basics, build a bit at a time, keep your eye both on the short and long term. To see it physically, you start with pushups. Build up to some respectable reps. Add some decent barbell or dumbbell overhead training. Add more reps in advanced styles of push ups and dips. Make sure your abdominals are strong as well as your lats. You should also probably increase your overhead supporting strength through partials.

Begin walking into and hold the handstand position. Start some partial reps there. Build up your range of motion. Then build into a full regular handstand pushup. Then build to multiple reps and multiple sets. Then build up the reps per set. Make sure your total conditioning keeps up with the load. Here you can start adding range if you want to. Keep adding to your total sets and reps until you make the goal.

Voila! There you have it. An easy to see picture of the multiple steps and smaller goals along the way to a big goal.

Interested in adapting varying styles of push ups into your strongman, kettlebell or powerlifting routine? Check out our Ultimate Bodyweight Conditioning series - "Training with Push Ups." Over 100 different styles of push up for new angles, and some cool things you may not have thought of… check em out - http://strongerman.com/ubc/push_ups.html

Epic Bravery

I think all guys tend to like movies that show a character in an epic struggle and displaying radical courage. I think man is called to it. I think that's why movies like "Braveheart," and its like are so popular.

It strikes a deep chord in man, deeper than just entertainment. Real-life requires courage, although if you live in America it is rarely tested on that life-and-death dramatic scale. For those serving in our military and our brothers in some other countries they can and do find themselves in these situations - having to face real issues of war, mettle and courage.

I think that courage is one of the reasons men are drawn to hard strength training. The courage to push harder or heavier than before, to push through the pain and build yourself into something that has the physical ability to do something with that mental strength and courage. It's why Pavel talks about the old Red Army having kettlebell gyms on bases and calling them "Courage Corners."

Not every training session needs to be a lesson in bravado, but take advantage occasionally of the iron's ability to enliven your courage. Push the limits of your endurance, your totals, you goals. Understand that for the most part when we think we're at our breaking points - there's actually another level of tough just beyond that. We rarely push ourselves to it, but it's there and I encourage you to step up to it.

Doubling Up to Prep for something Bigger

Last week I wrote about a 1,000 Rep bodyweight workout. A great workout, but that didn't finish the day.

Later in the day I came back and repeated the 12:12 Challenge workout. That is 20 swings with 140-150 pounds (done with 2 kettlebells, or a dumbbell or a large kettlebell or "T" handled "Hungarian Core Blaster), and 20 sprawls repeated for five rounds.

The first time it took me 12 minutes: 12 seconds. So I named it so. My best time is 9:40 and I was happy to tie that time on the second workout of the day. Then just for fun and to begin working to expand that goad I did three more rounds for a total of 17:45. The ultimate goal being to get 10 rounds in 20 minutes. Then if wishing to continue go to a heavier swing or a harder variation of the sprawl.

The point of this is always deeper conditioning and total preparedness for life, but also as a build up to another and eventually an ultimate "Outlaw Strength Fitness Challenge." To build the ability to do incredible things.

Don't overthink food

Keys to Health, strength and vitality - Eat natural food. Real food. Not food-like substances. In my opinion "clean" food. Not bodybuilder idea of clean (no fat). For me personally that means I follow a "Levitical" type of diet. No pork or shellfish - in my opinion they weren't meant to be consumed, but a natural cleaning filter for the environment. Since that's just my personal choice that's all I'll say about it.

People from all over the world achieve health and strength on all kinds of diets. Low (well sort of) fat, high fat, low cab, high carb. All wheat, high vegetables, etc. It all works. Keep it the most natural that you can. Fewest chemicals, least processing.

Get substantial protein and healthy fats if you want to be strong. Even if you're a vegetarian. Eat more if you want to gain weight and size, but don't go crazy. Eat less if you want to lose weight and fat. Eat what you like, but just remember that Twinkies and the like aren't food. We'll be discussing more of this in the near future. Till then train hard and eat smart!

Mike's Rowing Workout - Packing on muscle, function and endurance

Rows are the real deal for massive back power, muscle and functional ability. I talked to you recently about Mike Reeder and the massive gains in muscle and strength he's made recently. Here's one of the workouts that's producing that progress:

Barbell row 2 reps
Chin up 6-8 reps
One-arm dumbbell rows 10-15 reps

Repeat all without rest (well, no planned rest), for five founds, add weight to the barbell rows on every round. Adjust the one-arm rows accordingly.

Very fast, very intense, muscles and lungs burn like crazy and produce a massive hormonal release and hunger. Get used to it and you can get massive strength, function and endurance all at the same time.

Keeping things in stride

Sometimes there is a perception in the hardcore world that easy exercise is a waste of time. I think walking is great and great for you and productive.

Here's how:

No it's not going to make you super strong by itself. That's obvious. However it does aid in recovery, stimulate metabolism, loosens you up, gives you a chance to move and breathe and think without bleeding from the eyeballs. Not every day should make you sweat blood and walking can help you recharge for those days when you need to.

Combine it with prayer and you've got a great combo for adding to your physical and spiritual health at the same time.

So if you're thinking now that you're too tough, too conditioned or above the exercise of walking - try it. Like I said - it's not going to max out your deadlift, but in can clear your mind, pump the oxygen and condition your body to be able to focus on and achieve that next great total you're going for. Sadly I know too many powerlifters and strength athletes who can pull heavy deads that crack the foundation on the down, but can't walk from their car to the grocery store doors for their protein without getting out of breath.

Long strides, swing your arms and put yourself into it. The mental clarity alone will amaze you.