5/19/2023 Did You Know that Gratitude...
Did you know that gratitude: Today's Training: AirDyne: 5 mins steady; 10x15/45 Concept II Rowing Erg: 5 mins steady; 10x15/45 DB LR: 3x10;1x20 KB Front Raise: 3x10;1x20 C/S Rear Delt Raise: 3x10;1x20 Single Arm Mini Band Rear Delt Scapula Retraction: 3x10;1x20 Incline Straight Leg Raise: 3x12 Side Flexion using the 45-degree back extension: 3x12 on […]
5/18/2023 Ice Cold Showers
For about a year now I've been taking an ice-cold shower that I had installed OUTSIDE of my home on a daily basis. Yes, there are those sexy ice tubs you can purchase but for a few dollars at your local Hardware store, you can get some PVC piping, a two-way valve, and a very […]
5/17/2023 Recovery is Hard
Recovery is hard, but regret is harder. So off I run on damaged wheels. I've recovered from hamstring injuries before, and I'm doing it again. Today's Training: Cycle: Commute DB Bench Press: 2 warm up sets; 3x10x a significant weight; 1xAMRAPx Same wt Hammer Strength Incline Chest Press: 3x10; 1x AMRAP Incline DB Fly: 3x10; […]
5/16/2023 High Intensity/Low Volume Makes Me Crazy!
I LOVE those days when all we are going to do is a balls-to-the-wall all-out effort. Max weight requires intensity for immensity. I mean if you are going to be timid and nice you will be done with this workout in about five minutes. You have to reach down into that dark place to find […]
5/15/2023 Dream, Desire, and Determination
"It takes a dream to get started, a desire to keep going, and determination to finish." ~Ed Harris Today's Training: AirDyne: 10 steady state; 10x 15/45 Cycle: Commute RDL: Work up in weight then do 4x12 GHR: 4x12 Reverse Hyper: 4x12 Prone Leg Curl: 4x12 Shrugs: 4x12 Banded Shrug: 4x12 Cycle: Commute
5/12/2023 I'm a Gym Teacher
Yesterday I was reading online how many guys were bitching about the title, "Strength and Conditioning" Coach. They didn't think the title did them enough justice in how it underplayed their REAL role. I shook my head in disbelief thinking to myself how there was so much more to life and our vocation than to […]
5/11/2023 Just Meat and Potatoes
Today's Training: Hamstring Rehab: Mobility work; Range of Motion work; Flossing, Compression Bands AKA "Voodoo Bands" OHP: 6 RM Rear Delt Raise w/ Chest Supported: 3x5xHeavy Shrugs: 4x6x HEAVY
5/10/2023 Be grateful
I had a meeting of the minds this early morning when the conversation turned into something I didn't want it to. Instead of jumping on the bandwagon, I asked the group "What they were grateful for?" The answers didn't jump out audibly, but the silence was deafening so I knew I hit a chord and […]
5/9/2023 Excuses
Me accepting an excuse is as bad as me giving one. That isn't going to happen! Today's Training: AirDyne: 10-10-10 Cycle: Commute Lat Pulldown: 4x15 Barbell Bentover Row: 4x10 DB Row: 4x8 DB Curl: 4x12 Rack Scraping Curls: 4x12 Dead Hangs: 40 seconds Cycle: Commute Run: Sprints; Warm-up; 6x100 yds x 75%
5/8/2023 How Hard Do You Really Need to Work?
I'm not sure how many people know that my wife of 20 years has had a heart condition known as dilated cardiomyopathy along with Microvalve Prolapse with marginal regurgitation. From birth, she has had an irregularly shaped heart where a ventricle doesn't sit correctly on the chamber below. She noticed that something wasn't correct when […]
5/6/2023 "Because I Said So!"
I don't usually post the workouts I do by myself. (although some of my sickest thoughts take place in these sessions) But today's workout got me to think of a few things that got me to where I am at this very point in time. I was hemming and hawing on this early Saturday morning […]
5/5/2023 New Year's Resolutions.
It's been five months since the New Year. How are those "New Year; New Me" goals coming along? Yea, that's what I thought! Today's Training: Concept II Row: 5000 meters or 30 mins (whichever comes first) DB Lateral Raise: 4x12 KB Single Arm Front Raise: 4x12 C/S DB Rear Delt Raise: 4x12 Single Arm Mini […]
5/4/2023 Res Firma Mitescere Nescit
The Latin term res firma mitescere nescit was made famous in the 1985 film "American Flyers" where it is colloquially translated as "once you got it up, keep it up". What it really means is that a firm resolve does not know how to weaken. In other words, once you have made a decision, dogmatically […]
5/3/2023 Best Way to Get Something Done...
Are you ready for this? Here's another one of my "thunderbolts", The best way to get something done is to BEGIN. Get Going!!! Today's Training: AirDyne: 10-10-10 Cycle: Commute Concept II Row: 15 mins Wide Lat Pulldown: 4x12 C/S Row Verticle Handles: 4x12 V-Bar or Narrow Lat Pulldown: 4x12 C/S Dumbell Row: 4x12 Seated Hammer […]
5/2/2023 The Reverse Hyper
There's an ongoing battle in my gym about loading and unloading the Reverse Hyper. I understand those that stack a shit load of 45s on the swinging arm and then get in and let it swing as if it's one on the playground. There is a purpose for using it that way, but it's only […]
5/1/2023 Discipline v. Excuses
Every time you become too comfortable the more you make life hard. Doing difficult things will make your life easier in the long run. Discipline= an easier tomorrow Excuses= a difficult tomorrow SIMPLE! Today's Training: AirDyne: 10-10-10 Cycle: Commute; 31 mins. I was riding into a stiff wind and am NOT aerodynamically shaped. All sets […]
4/28/2023 Train Your Mind
"You have to train your mind to be tougher than your emotions or else you'll lose every time." Today's Training: Cycle: 27 mins All shoulder exercises are to be done 3 sets of 10 and on the 4th set go "apeshit" for as many reps as you can without stopping. DB Side Lateral Raise: 4x10 […]
4/27/2023 Add Hanging from a High Bar for Time
Today's Training: Cycle: Commute; 27 mins Prowler: 10x80 yds Anderson Squats: 5 RM; WAY below parallel. Wedge Squats: 5x10x BW This uses a wedge that elevates the heels. The emphasis is on the QUADS today... Calf Raise: 100 reps Grip Hang: 30 seconds (We will add this daily for time. Today was only 30 seconds […]
4/26/2023 Everyone Squats on The Internet
Everyone squats on the internet yet most squat racks and mono-lifts are left empty except for a few REAL gyms. It's easy to figure out what this means... Today's Training: Cycle: Commute; 28 mins Incline DB Chest Press: Work up from the 5's thru a weight that is challenging but not impossible doing 10 reps. […]
4/24/2023 Atelophobia (A-tel-o-pho-bia)
The fear of imperfection. The fear of never being good enough. Well? Today's Training: Cycle: Commute; 26 mins Concept II Row: 5 mins steady; 10x15/45 RDL: Work up in weight to a PRE #7. Then do 4x10 at that weight GHR: 4x10 Leg Curl: 4x10 Reverse Hyper w/hold at the top of the contraction: 4x10 […]
4/21/2023 "If You THINK You Can"
I saw this poem and thought it was appropriate for today... "If you think you are beaten, you are; If you think you dare not, you don't, If you'd like to win, but think you can't, It is almost a cinch your won't If you think you'll lose, you're lost; For out of the world […]
4/20/2023 Quitters
It's easy to quit. Ask the numerous amount of people that failed, quit, and became "SATISFIED" with what and where they are. Some people quit because their progress is too slow. Those folks never grabbed onto the fact that although it might be slow progress, it's still PROGRESS! The 80/20 rule is something I always […]
4/19/2023 "Overwhelmed"
Life can be overwhelming. That's the way life works. It is testing you. It is going to throw problems at you and it is going to throw them at you all at the same time. This is the way life works: Murphy's Law! It is easy to feel beaten when you are faced with all […]
4/18/2023 Overthinking
Many people get stuck overthinking whatever they are about to do. Some call it the "paralysis of analysis", others will cross too many "T's" and dot every "I". They are the ones that have a mantra of "Ready...aim, aim, aim, aim, aim..." and never pull the trigger. I'm of the sort that says, "Ready, FIRE, […]
4/17/2023 Hydrate...Hydrate...Hydrate
Most people run around every day in some sort of state of dehydration. Buddy Morris told me, "as little as a 1% reduction in hydration levels can result in as much as a 17% reduction in performance". Shoot...THAT'S almost a quarter of your performance. When I look back at my own personal injury history, 95% […]
4/14/2023 Effort
It's about EFFORT! When you implement that effort on a daily basis you will then find a transformation. That's how change occurs. Now it's up to you to remember why you started! Today's Training: AirDyne: 10-10-10 Cycle: Commute; 27 mins C/S Row: 5x10 Lat Pulldown: 5x10 Scapular Sweeps: (hard to describe but worth a field […]
4/13/2023 Stronger Everyday
I have endured, been broken, and have known difficult times. Some are so difficult that they would break most. Yet here we stand, moving forward and getting stronger every day! Today's Training: Run: Sprints; 5x100 after a substantial warm-up Cycle: Commute; 22 mins Forward Stepping Lunge: 100 consecutive reps on each leg Dynamic Squat: 10x2 […]
4/12/2023 Two Secrets to Success
Today's Training: Concept II Row: 10 mins steady; 15x10/50 C/S Y's: 4x10 C/S T's: 4x10 DB Lateral Raise: 4x10 Banded Face pulls: 100 reps Mini Band Pull-a-parts: 100 reps Suspended Knees to Elbow: 4x10
4/11/2023 "If It's Not One Thing It's Another..."
"If it's not one thing it's another. At times it seems that every turn is the wrong one, and nothing is going your way. This is the time to practice patience, faith, and determination. The job you lost will be replaced by a career or business that you are passionate about. The person who is […]
4/10/2023 Only The Training Program Today
I have a BUNCH of stuff to do that will bug me if I procrastinate on any of it. I'm off doing "stuff"... Adios and Vios con Dios Today's Training: AirDyne: 10-10-10 Cycle: Commute; 28 mins Prowler: 10x 80 yds Dynamic Squat: 10x2 Dynamic Deadlift: 10x1 GHR: 4x10 Cycle: 26 mins
4/7/2023 The Best Way to Utilize My Program...
For years, I have been writing the things I do and what I program for the groups that train right here on EliteFTS for free. Some people charge a lot of money for what they call "Online Coaching". Hey, more power to those people who will sell what is actually online PROGRAMMING. I have quite […]
3/6/2023 Nothing but the Training
I have nothing left. I am personally spent and in need of a recharge. My irritation level has been maxed and I need to get it in check before I say and do something that someone will regret. I have a very long fuse and accommodate a lot of people with their personalities, feelings, opinions, […]
4/5/2023 Winners!
Winners focus on winning. Losers focus on the winners. Today's Training: AirDyne: 10-10-10 Cycle: Commute; 28 mins Negative Accentuated... Squat: 10x3 GHR: 5x5 Cycle: 20 mins (and I mean I was FLYING as I had an appointment to get to. Kicked the snot out of one of those E-bikes in the process too. What fun!!!)
4/4/2023 Teach One Thing at a Time
As a coach, I always look at successful coaches and figure out what makes them so. What do they do that others don't that make up the difference in the win/loss column? Why do some coaches advance players further than some that don't? One of the things I've learned from Buddy Morris is to teach […]
4/3/2023 Negative Accentuated
Meaning on the lengthening of a muscle portion of any contraction or the "Eccentric" phase is emphasized by slowing the motion down to a point that it's so slow but it doesn't "jerk" along the pathway. For weight lifting to be effective it has to be progressive. There are a variety of ways to increase […]
3/31/2023 An Apple a Day...???
Yea, that old saying "an apple a day keeps the doctor away" or an apple improves your health is total bullshit. Think about how dangerous apples are... Look at: Eve Snow White Blackberry Phones and any Pig at a luau. Not so much Today's Training: Run: Sprint: 10x50yds Cycle: Commute; 33 mins *Negative Accentuated on […]
3/30/2023 I Would Rather Die than Quit!
Nothing more than that is necessary for today. I would rather die than give up or "quit". Today's Training: AirDyne: 10-10-10 Cycle: Commute; 28 mins Dynamic Squat: 10x2 Dynamic Deadlift: 10x1 BE BALLISTIC! GHR: 4x10 Box Step Up: 5x20 each leg Cycle: Commute; 24 mins
3/29/2023 Mind-Body Connection
You are a combination of the emotional, the physical, and the spiritual. When you take a hit to any ONE of these all of them become affected. Today's Training: AirDyne: 10-10-10 Chest Supported "Y"s: 4x10 Chest Supported "T"s: 4x10 DB Lateral Raise:4x10 Pull-apart: 4x20x mini band Face Pull: 4x20x mini band Rows: 4x20x mini band […]
3/28/2023 Never Quit
"Winners are not people who never fail, but people who never quit" Today's Training: AirDyne: Sprints; 10 mins steady to warm up. Then, 10x10/50s Cycle: Commute; 27 mins Concept II Row: 10 mins steady; 10x10/50s Dynamic Bench: 10x3x + a little extra weight Pin Press: 4x8x a lot. The last four to five inches is […]
3/27/2023 The Decision to Quit is Totally Up To You...
"But if you're going to quit anything: Today's Training: AirDyne: 10-10-10 Cycle: Commute: 27 mins Dynamic Squat/Dynamic Deadlift (super set): 10x2 GHR: 4x10 Reverse Hyper: 4x10 Shrug: 4x12 Crunch: 125 Cycle: Commute: 25 mins
3/24/2023 Everything You Do...
An emotion triggers everything that you do. Either it is desire or fear. That's it! Today's Training: AirDyne: 10-10-10 Cycle: Commute; 30 mins (into a strong headwind) Barbell Curl: 10x10 DB Supine Tricep Extension: 10x10 Ab Wheel: 4x10 Side Flexion using the 45-degree back ext.: 3x10 Cycle: 26 mins
3/23/2023 Persevere
"It always seems impossible until it is done" ~ Nelson Mandela Today's Training: AirDyne: 15/15 Cycle: Commute; 27 min\ Forward Stepping Lunge: 100 on each leg Squat:10x10 GHR: 10x10 Crunch: 125 Cycle: Commute: 20 mins
3/22/2023 What Are You Thinking?
I'm not so much a religious person as I am spiritual. I was in a pickle and had a quick conversation with my God about getting me through it and I promised to hold my end of the bargain up. I didn't promise to go to church every Sunday because he knew I'd be lying, […]
3/21/2023 "I will Beat Him..."
"I will beat him. I will train harder, and eat cleaner. I know his weaknesses, and I know his strengths. I've lost to him before, but NOT THIS TIME! He's going down. I have the advantage because I know him well. He is the OLD ME!" Today's Training: AirDyne: 10-10-10 Cycle: Commute: 22 mins Bench: […]
3/20/2023 If You Want to Shine Like The Sun...
If you want to shine like the sun, you must first burn like it! There are three types of people in the world: Make things HAPPEN! Train like your World Title is on the line! Today's Training: AirDyne: 10-10-10 Cycle: I got down the road to the first intersection and found myself in the middle […]
3/17/2023 Stay Ready! (1000 Rep Arm Day)
By staying ready you'll never have to GET ready. When people ask me, "do you know what it's like to get into condition? You know those first few days???" I tell them "NO!" I don't know what that's like. Because I STAY in condition. Always have and always will. I've come back from injury, but […]
2/16/2023 12 Practical Rules for Daily Living
Today's Training: AirDyne: 10-10-10 Cycle: Commute Dynamic Squat: 10x2 Dynamic Deadlift: 10x1 GHR: 4x10 Reverse Hyper: 4x10 Calf Raise: 100 Suspended Knees to Elbow: 2x20 4-way Neck: 1x20x4.0 Cycle: Commute
3/15/2023 Do You Want to Make Your Plan "A" Work?
Get rid of your plan "B". Today's Training: AirDyne: 10-10-10 Cycle: Commute Concept II Row: 5000 meters for time Dynamic Pull-ups: 10x3 These are done from a dead hang and blasting up until your chest hits the bar. The dead hang will be such that there is no stretch reflex that can be incorporated. I […]
3/14/2023 "Women Need to Wear Tight Clothing"
My lovely bride made a statement yesterday that I had to check the validity of by surveying 20 other ladies in my gym. She said, "women need to wear tight clothing every day so they don't overeat" She further explained that the day before she wore baggy clothes and ate three times as much "junk" […]
1/13/2023 Daylight Savings Time
How much more adaptable would it be if the change of clocks happened on Friday at about 4:00 PM instead of Sunday morning at 2:00 AM? Think about it. Add another reason I should become Emporer. Today's Training: AirDyne: 10/10/10 Cycle: Commute Dynamic Squat: 10x2 Dynamic Deadlift: 10x1 GHR: 3x10 Reverse Hyper w/ hard change […]
3/10/2023 How To Be the Very Best
To be the best you have to train like you're the SECOND best. Or as I saw in one meme..."Fight for your position on Noah's Arc like you're the THIRD monkey." Today's Training: Concept II Row: 5 min. steady; 15x10/50s AirDyne: 5 min. steady; 15x10/50s Then I assigned one of three other modalities: for an […]
3/9/2023 When It All Goes Accordingly It Becomes Almost Spiritual
Years ago when I trained to compete in Triathlons, I would swim an average of six miles, Cycle over 300 miles, and run up to 70 miles on any given week. During those long days of training, there were times when everything would seem to be just about perfect. The weights didn't feel heavy, the […]
3/8/2023 No One Will Teach You This...
You will need to find these twenty things out on your own: Today's Training: Airdyne: 10-10-10 C/S Row: 10x10 Lat Pulldown: 10x10 Bicep Curl (of any sort): 10x10
3/7/2023 Only You Can Master Your Thoughts
People are soft. We've become too comfortable. The worst thing that can happen to a man is to become civilized. Today's Training: Run: Sprints; 10x50 yds Cycle: Commute Bench: 10x10 DB Fly: 10x10 Tricep Extension of any sort: 10x10 Banded Shrugs: 10x10x Medium Band (Retract while elevating the scapula) Cycle: Commute
3/5/2023 It Only Takes One Second
I was being a lazy POS this morning. It was raining pretty hard and the feathers were feeling WAY too comfortable, but my bladder was the only thing that got me out of bed. When I looked back into the bedroom, I gave thought to go back to bed even though I had already slept […]
2/3/2023 The exhaustive sets
Today after the conditioning we hit all the major muscle groups in the upper body with TWO sets of an exercise to "failure". The term failure is a hard one to comprehend when you're in the middle of the set. Two things to consider; the first is when it begins to "burn" doesn't mean failure, […]
3/2/2023 Excuses!
Excuses are useless. They are for people who don't want it bad enough. Today's Training: Run: 3 miles Cycle: Commute Dynamic Squat: 10x2 Dynamic Deadlift: 10x1 GHR: 4x10 Reverse Hyper: 4x10 Cycle: Commute
3/1/2023 The Two Types of People
Those that say they will do it and those that are doing it. Simple Today's Training: AirDyne: 10-10-10 Cycle: Commute Concept II Row: 10 mins steady; 15x10/50s Blast Strap Row: 4x50 Suspended Knees to Elbow: 4x10 V bar Lat Pulldown: 4x15 Horizontal Med Ball Wall Throws: 4x5 on each side 45-degree Back Extension: 4x10 DB […]
2/28/2023 We Need More Backbone than Wishbone.
This quote by David Goggins parallels what I have been harping on for weeks. We don't do certain things because we suck at them. We suck at them because we don't do them. If we did those things with consistency then we would suck LESS and actually start to improve. As we improve we do […]