“A man is great not because he hasn’t failed; a man is great because failure hasn’t stopped him” ~ Confucius Today’s Training: Cycle Kettlebell Ladder: 1-20 C/S Row: 4×12 Suspended Knees to Elbow: 4×12 Low Cable Row: 4×12 Oblique Side Flex: Use the45-degree back Extension 4×12 Lat Pulldown: 4×12 BOSU Situps: 100 Fat Gripz Hammer […]
Saturday probably should be renamed, “Squatted Today” since that’s what we do early before doing anything else. Embracing “Work the Weakness”, I focus on the group’s need to brace harder and to open the hips more. To do this, and make it fun, I love adding “Windchime Squats” What are Windchime Squats? Well, we use […]
When I was in college, a hundred years ago, I went “downtown” one Saturday night to a place of libation and mockery. While there with my friends, I decided to give a new game a try. It was an arcade game in the corner of the bar that went by the name, “Defenders”. Dropping quarters […]
I just got back from a vacation in Kauai, Hawaii. Now and again we all need a bit of downtime to replenish our “power packs”, and this one came at a great moment for me. I don’t know about everyone who reads my Coaching Log, and their motivation for doing what they do in a […]
I can’t believe it has come to this, however, as the saying goes “Adapt or die!” I took a day off and lived to tell about it.
I’m about to drop off the grid for a much-needed edge sharpening. The last time I went to my roots (Some place tropical or third world, hopefully, both) was pre-pandemic. It’s not that I don’t enjoy the boogers out of what I do, but even God took a rest on the 7th day. So I […]
I am constantly being bombarded with questions, answers, wants, and desires. Often all at the same time from many sources. A lot of people seeing that are ultra-polite will excuse themselves and pull out of a conversation simply to allow another person to ask a question. This is where I will tell the story of […]
“Winners embrace hard work. They love the discipline of it, the trade-off they’re making to win. Losers, on the other hand, see it as punishment. And that’s the difference.” – Lou Holtz Yeah, I was going to add more, but Coach Holtz said it all already. Today’s Training: Cycle Warm-up #2 2×10 of the following: […]
This was a tough week. I had taken two days off from going to the gym with what I thought was a cold and then allergies kicked in with a spring that went from zero to 120 mph in a day. I then added my sprint running three times per week which proved to be […]
The key to this workout is to grab a LIGHT weight and once you begin, DON’T stop during the set. You certainly can rest between sets of 100, but those 100 reps are consecutive. Remember, if you have to go through hell, do it quickly! Today’s Training: Cycle Warm-up: 2×10 of the following: DB Lateral […]
You can increase your VO2 max by doing a kettlebell swing ladder by picking a weight in which you can comfortably execute 20 reps. After one rep, put the weight on the ground and take a single breath through your nose. Then pick the weight back up, do two more reps, set it down again, […]
Since recovery has been an ongoing concern with my training I have developed this preparedness matrix. I go through it before my first workout of the week every Monday.