Category: Training Tips and Routines
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Spring time training changes
When the warmer weather comes in, things change. It’s lighter longer. It’s warmer. You can go outside without freezing your you know what off. So, naturally, it’s a time for change. In this case, some brief analysis of some problem areas: lower legs, ankles, feet, and neck. These are areas that are weak. My legs…
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The Benefits of Dynamic stretching
There is really no good way to write about this topic—you just need a video. But one thing that should be in text form is the benefits. The benefits of dynamic stretching. It’s one of those things that’s hard, but when you do it, you just feel better. It really makes the muscles of the…
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A routine for developing strong, flexible, and mobile legs (including your butt and hip flexor muscles)
Feeling strong, mobile, and flexible in your legs gives you a certain buoyancy. It’s emotional as well as physical. You feel strong legs all day long and with nearly any activity you do. So, the question is, how to develop strong, flexible legs–with plenty of mobility? In my mind, the way to do this is…
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Training for strength vs. training for size – I prefer strength, here’s why
Bruce Lee. Take a look at that guy. Fucking strong. Why? Why was Bruce Lee so strong? Nervous system. He knew how to consciously contract more of his muscles than most people. And that is the key to strength. You increase your conscious control over a greater percentage of your muscles, say from 25% to…
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Focus and 5×5
When I was a kid visiting my grandma and grandpa’s house, the silence was palpable. It was an old farmhouse with not a lot of electronics and the only entertainment was a VHS player with some movies I found uninteresting. That kind of calm now is what so many of us need. Calm and focus.…
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The benefits of the back off week
I think I learned about this concept from Pavel Tsatsouline. The idea is to give yourself a rest every fourth week. You push yourself and then you rest. Whenever I’ve seen this protocol, it’s given that you do a percentage of the weight you were handling in the previous weeks. I typically just stretch, do…
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A good year of training – results with 60 minutes focused time per week
Looking back on the year I’m pleased with the training and productivity I’ve had. A big thing is that we moved beyond bad sleep, although Ruby is still prone to wake up 2 or 3 times per week at some early morning hour…like 1 AM. This is pretty terrible, to be honest. I’m not a…
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Progressing with 5×5
The clearest exercise instruction I’ve ever gotten is from Pavel Tsatsouline. 3-5 exercises for the whole body, 3-5 days between exercise sessions, 3-5 minutes between sets, 3-5 reps. 3-5 sets. What made it even more clear was a YouTube video from Elliot Hulse. Something like, Do these four exercises and be really fucking strong: squat,…
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Current training, digging the floor press and tbar row
I like to hit the home gym before work. It goes like this—get the kids all fed and dressed, grab some water, and head downstairs. I’m fully stocked down there and I have things ready to go. Here’s the current workout: Warm up: 1 set of 30-50 swings @16kg Then the circuit: Goblet squat or…
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It works – 2 days per week – 3-5 exercises, 3-5 sets/reps
Going back to July I started talking about doing just four exercises. That’s still the plan and it’s working great. There is no need for confusion on this point, or to overcomplicate the matter: 3-5 exercises, 3-5 reps, 3-5 sets. I’m doing this two days per week. I’ve gotten stronger and gained weight. It seems…