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.

Took a Day off then 1000 Reps Bodyweight

Don’t' be afraid to train multiple days in a row, or multiple times a day or to take a day or even multiple days off. Be disciplined but be smart about rest. Here's the workout:

100 Reps:

Neck raise
Calf raise
Abdominal raise
Jumping jacks
Pushups
Mountain climbers
Walking squats
Flutter kicks
1/2 sit ups
Jumping Jacks

It's a killer workout for your endurance and even those who think they're too tough or trained to get anything from it always find themselves panting.

Some great training variations to bodyweight exercises and endurance work can be found in our Ultimate Bodyweight Conditioning series. Thus far we have Training with Push Ups and Training with Squats. Both are packed full of interesting variations on these every day exercises so when you're on the go or don't have time to hit the gym - these will keep you in killer cardio shape!

Training Squats & Grip at the same time

Continuing on with a variation theme, here's a fun workout that combines to unrelated exercises but alternates them to save time.

Half squats 300 x 50, 500 x 10, 700 x 1, 900 x 1, 1010 x 1, 500 x 50 x 2.

Mounted wrist roller: 1 x 25, 4 x 10, 2 x 50.

I do these wrist rollers in Dennis Rogers style. Roll the weight up a little and then do reps of wrist curls/extensions at that height instead of rolling all the way up and down. Powerful wrist, hand and forearm strengthener.

Add weight on the first five sets then rep out on the last two. Lots of strength with the heavy weight and then aerobic and muscular conditioning with the high reps. Simple and effective!

Training Should have Variation

Ah Spring. The time when in Florida - garage gym workouts become… interesting.

Intelligent regularity and variation are the keys to tremendous long term progress, health and a wide range of ability along with the best chance for the least injury. Too much of one thing all the time and you get beat up and only good at that one thing. Not enough regularity in training and you don't really get good at anything. Balance is always the key.

Here is a quick, heavy upper-body workout I did recently:

4 x 2 one arm rows
4 x 1 table curls
10 x 1-5 chin ups
5 x 1 seated presses

Pour through it and you'll find you get a great workout in a short amount of time!

Separate if you want to but get over it!

It's an age old debate: Whole body or split body, routines, how to best split the body up, work this with that, blah, blah, blah.

Here are some thoughts on this:

It all works if you can train hard enough with real exercises progressively. Do what allows you to put the most energy into the things you want to improve on the most and allows you to recover the best. All training is in some way systemic, so even if you split it up, if your training hard enough you're still training, "the body."

If you pull to your limit, even if the primary movers are the upper back and biceps, the shoulders and triceps will still get worked. Press hard enough and the bis and lats get it too. Squats and deadlifts hit it all anyway. Even light exercises like high-rep swings hit way more muscle than just the ones that imitate the movement. Stop worrying about and certainly believing that training even small stuff isn't training the whole body. In fact move the combinations around so that you're prepared for the realities of the world out side the gym. Concentrate on the heavy lifts you want to improve first and then mix it up. Life is unpredictable, throw just a little in to be prepared.

Stop worrying, make progress, have fun, train and live with fullness.