Giving & Receiving Love

           We all strive to find what we love to do. Most of the time we end up doing things we end up hating like a certain job, a marriage that isn't going anywhere or being in business that just doesn't work for you. What you love is what makes you more successful. Doing what you love and making it effortless creates abundance of love in other aspects. Giving love whether it’s friendship, a relationship, comforting or just making someone’s day develops that energy of also receiving love.

            Being a loving person in just about any way without being egotistical or a kiss ass is showing how magnetic you can be when you step up to the plate and show your soft side, funny side or whatever. There are people out there that are very loving but don’t know how to use it because there’s a difference between being a loving person and having an agenda for your personal gain. Learn to love those that may not always deserve it no matter how much there’s tension and closed-minded individuals.

            To practice receiving love effortlessly is to be open to give it and letting the universe flow with your energy. It’s not easy and not everyone is going to love but with the right attitude things can change dramatically and for the better. I have much to learn from this as I’m being more open to a positive attitude, I may fall off the wagon every now and then but that’s what makes us human. “Why do we fall? So we can pick ourselves back up” is a great way to look at things. Learn to love and pick those who have fallen back up because sometimes it’s good to have an extra hand when you need it the most.

            To be honest, for those that never met me, I’m an affectionate and compassionate person, I do hug those I care for and I like holding hands and softly kissing the girl I’m in a relationship with but enough of being mushy yet my point is, some people come off as very intimidating and look tough and nothing but a dark and gloomy side to them but that’s where your assumptions can be very vulnerable as you never know who can be such a loving person. Affection and compassion give off energy to those around you and it’s fairly simple to balance out from being too much or too little, just takes practice.

            In the fitness world, there are a lot of egotistical people who never help those who want to achieve something great. I’m very fortunate to have the people who helped me in my life and I want to give that back by helping others achieve their dreams in the best way I can. See my point? If you see someone in the gym and they’re having trouble using an exercise, help them, ask them to show you how you can do it right. We all want love in our lives whether it’s a relationship, family, friends, business or even when you exercise around certain people. Be a great human being, help out, give tips or if you are in a relationship, comfort those whom you’re with and love them for who they are. It’s only a matter of time before something really awesome happens in your life when you least expect it, even for a split second or maybe a whole hour but it’s there and it’s yours when it’s right. 

Choosing Your Own Path

            On our path to our very own individuality we are influenced by different people like family members, best friends, athletes, confidante, maybe your boss in a good or bad way either way somehow we are influenced by what is around us and what we watch, listen or that energy that just feels right. We learn from our influences who we become and what will be our destiny. Don’t try to be like your idol or anybody because they’re already taken, make a habit to learn from them to develop your own way to be who you truly want to be.

            The one thing nobody can ever teach is discovering things for yourself. In the Disney 90’s classic Hercules; Herc is becoming a rising star in the town of Thebes because of his heroic efforts to slay everything that crosses him, he’s got merchandise named after him but Zeus his father tells him that’s not the path or the secret to becoming a true hero. Herc must discover something within himself in order to a true individual and heroic figure. In the Fitness world, the general population looks to the biggest trend of weight loss, faster strength gains, quicker results and doing it with less effort when in fact it’s not real. To make things happen to build your body, it takes effort but not always physical strength but by the strength of your will and discovering what works best for you.

            Heading more towards building your body, people believe that in order to achieve that they need to be in a specific place  (Gym for example) where there are specific instructions to do this weight or this cardio machine or lifting up this heavy or light barbell or dumbbell. In reality that’s just one place where you have really more than enough places to go to make gains. Make your surroundings your strengths. When I was in Lake Tahoe earlier this month, the nearest gym was miles away and we pretty much stayed near the lake and the cabins so what could I do, I improvised by going swimming and swim hard, climb on the rocks using MovNat type training to shift, push, pull, grip and squat in many directions, lift heavy rocks by pressing, deadlifting, carrying and tossing them. That’s a hell of a workout and you never know what’s going to happen. Make the effort to be creative and use what you have around you to make the greatest benefit. The art of discovery is only something you can do, nobody else can do it for you.

            One of the greatest discoveries you develop when broadening your horizons and going on a path that is of your own choosing, learn the art of being flawless in everything you do. It’s very difficult to do and it takes time and patience but when it starts to happen, everything changes for the better and you’ll have that magnetic attraction towards people and you will find within the strength of your heart that no matter what happens, you will seem to feel alert and being at ease even in the toughest of times. You can have your own path and do anything you want in your own life. People will make you choose and steer towards something that’s more for them than it ever will be for you. Don’t let them because if you do, you’ll lose sight of who you really are and what will become of you. Walk on it, run it, play hackysack  on it whatever but find your own path and let no one stop you.

Functional Fitness: Sometimes Lost In Translation

In 1998, the year of my 50^th birthday, I decided to quit my comfortable but unfulfilling sales rep job and become a fitness professional. After getting certified (just means legal) I started working at a popular local fitness and tennis center as a trainer. It didn’t take long, about 6 months, before I knew their corporate centered business model was not what I envisioned for myself. So I left on good terms to open my own personal training business, Functional Fitness, in 1999. I thought my business name was so clever and unique at the time I birthed it. Soon however, everything I read was functional this and functional that, and I sensed a dilution of my “unique name.”

The concept of functional fitness still captures the essence of what I think fitness programs should be aiming for and that is the ability to perform our daily activities (ADL’s). Western culture seems to demand a “what’s new and exciting” approach to all things we consume, including fitness. For example, we have all seen various types of group exercises classes ebb and flow over the years. We started with aerobics, then step aerobics, Tae Bo, core classes, body pump, spin classes, Pilates and the list goes on.

I support anything that gets people up and moving. My point is the fitness industry keeps trying to redefine what fitness is, how to achieve it, and then put a full court marketing press to get people to buy into it. Originally, group exercise classes were led by highly energetic charismatic instructors with microphones, prompting everyone to follow along. Fortunately there have been some improvements in instructor education so that safe progressions are now usually offered for those unable to keep up.

Probably one of the most pervasive myths around these types of classes is that the longer and harder you work, the more pounds are going to melt off your body. The religion of “cardio” was born and anointed as the ultimate fat burning tool. The truth is as one of my mentors says: “You can’t out exercise poor nutrition.” We as fitness professionals need to be honest with people about the relationship between nutrition, exercise, and weight loss. Frankly, we have done a very poor job of physically educating the public when it comes to what fitness is and how each person might achieve it.

Over the years, there have been many systems of training offered but the ones that make the most sense to me have four components in common. I believe I first heard this from Paul Chek and later Mark Verstegan as a template for training. We call these the Four Pillars of Human Movement. There are other components that should be part of a training program but the bare essentials are: (1) Gait/locomotion, (2) Level Changes, (3) Pushing/Pulling, and (4) Rotation.

In essence every healthy human needs to be able to perform these movements at some level to complete their activities of daily living. Whether we are talking about the senior population or high level athletes, the only difference is in the training variables of: intensity, frequency, loads, volume etc.

Let’s look at exactly we are talking about with each pillar and some examples.

Gait/Locomotion:

Using our two ends of the spectrum, seniors need to be able to walk efficiently and safely at a minimum. Athletes may need to be able to run, sprint, change directions, and jump to meet the demands of their sport. I also include as locomotion anything that takes us from point A to point B (under our own power), to include: cycling, rowing, swimming, etc. All programs (for healthy people) should have a form of this component present appropriate for the population and goals of the participants.

Level Changes:

This includes any movements that change the level of our bodies such as: Squatting, split squatting, lunges, hip hinges, deadlifts, step-ups, jumping, etc. Comparing our two ends of the activity spectrum, seniors need to be able to squat onto and off of a toilet or chair (at a minimum). Athletes may need to develop more strength and power to improve their running speed or jumping ability. Because of our cultural bias towards sitting so much, we have almost universally, tight hip flexors, and weak glutes throughout most populations. Obviously appropriate progressions are necessary to meet the needs or demands of different populations. Ultimately all healthy individuals need to be able to perform level changes efficiently and safely.

Pushing and Pulling:

We will combine these two opposing movements to keep our model (Four Pillars) simple. There are basically only three directions we tend to push and pull things: (1) High push overhead or a high pull like a pull-up; (2) Horizontal push, as in a push-up or horizontal pull like a body row, and (3) Low push, as in pushing up out of a hole or a low pull like bringing an object from the floor to a counter. Considering our senior population they need to be able to put something overhead on a shelf (high push), push a lawn mower or shopping cart (horizontal push), or push into the arms of their chair to help them get up. The examples for athletes are more obvious, pressing weights overhead, doing push-ups for training, pulling a weighted bar from the floor during training.

Rotation:

This movement pattern isn’t often regarded as necessary but any activity that requires, swinging something (bat, racquet, club) or throwing activity (baseball) requires rotational capability. Conversely, there are movements that when performed, require that the body stabilize and NOT rotate. So training rotation involves both the initiation of rotation and prevention of rotation. Most of the time when people tweak their backs, the mechanism of injury is some type of rotation with flexion. The key to using rotation effectively and safely requires proper alignment throughout the kinetic chain.”  This usually means we are in an upright position, using our legs/feet to push into the ground, transferring that energy through a stable trunk (core) and out through our arm as in a throwing or swinging motion.

There is a phenomenon known as the “serape effect” (described by Logan), which observes the diagonal arrangement of the core muscles as they cross the torso. There is a direct relationship between the shoulders and the hips to facilitate or prevent rotation. If for example you are throwing a ball with your right arm, you are pushing through your right hip and your left shoulder rotates quickly to allow your right arm to follow through. Gait/walking/running is another example of the relationship of shoulders and hips. We walk/run in a contra-lateral fashion with the right foot forward, left arm forward, producing forward motion via rotation.

There are times when we are asymmetrically loaded i.e. carrying a suitcase on one side. The core muscular needs to stabilize and actively prevent rotation/flexion to protect the spine. The examples given also remind us that the “core” musculature is reactive in nature. Yes, we can do some core isolation exercises during training but ultimately it’s when we are using our arm/legs that the core muscles react to both complete the movement and prevent excess rotation to protect the spine.

Thus the Four Pillars of Human Movement can serve as a template for guiding your training. If you can integrate each pillar into your training you will go a long way towards maintaining your ability to perform your particular activities of daily living efficiently and safely. There are other elements of fitness that can be considered as well depending on the demands upon your body. Additional elements like: balance, agility, coordination, endurance, flexibility, joint mobility, and power are critical to optimize the Four Pillars. Many of these can be included in your warm-up. It is beyond the scope of this article to discuss all the possible elements of fitness. It is my hope that you will consider structuring your exercise around the Four Pillars and sprinkle in some of the other elements mentioned. One other consideration is to vary the plane of motion you are level changing, pushing/pulling, and even running in. Most people only think about training in a linear fashion. Try mixing in some lateral and rotational variations to your pillar movements i.e. lateral split squats, rotational lunges, standing single arm cable presses and pulls, lateral shuffle runs.

Finally once you are comfortable with working the Pillars in all planes of motion, look for ways to integrate as many Pillars into one exercise. Typically we call these compound movements i.e. Squat and press (level change and high push), Split Squat and row (level change and horizontal pull). How about incorporating three pillars in one exercise? Try a walking lunge with medicine ball rotation (gait, level change, and rotation). Another example:  Squat with a single kettlebell, touch the floor, clean the kettlebell to the “rack position,” then press overhead rotationally by pivoting your same side hip/foot as you are pressing with. Wow that’s got a level change, a low pull (clean), a press (high push), and rotation! A senior might perform this type of movement naturally with a small box on the floor, picking it up (squatting/pulling) and then pushing overhead up onto a shelf.

I hope this article has sparked your curiosity to explore bodyweight movements and resisted exercises from a fresh perspective. Once you have mastered some of the bodyweight basics like squatting, push-ups, body rows, and planks you can start exploring the use of bands, cables, dumbbells, kettlebells, suspension training etc. You see it doesn't really matter what implement you use, it’s all about the movement (pillars). While not specifically stated here it is strongly suggested that most of your training be done in a standing position (that’s where life happens). Typical exercise machines are not going to train your pillar movements like free standing exercise where balance, core stability, proprioception, and gravity are waiting to challenge your body.

If you are uncertain about how to start this type of program I encourage you to consult with a local fitness professional. Talk to your friends or gym members about who they would recommend. Be sure to interview them (you are the boss). Make sure that they understand what you want to accomplish and ask them to explain how they would progress you. If possible find a professional that has a Functional Movement Screen certification. This seven-movement screen is what many fitness professionals use to determine how and where to start you on your path. Any exercise program needs to be first and foremost safe and effective and that is facilitated by proper progression. Don’t ever be intimidated to ask your instructor questions or tell them that something doesn’t feel right or hurts. You need to be responsible for your experience so always communicate accurately what you are feeling.

I welcome your comments, thoughts, and questions. Please feel free to contact me at: mailto:ken@zealcenter.com

If you would enjoy learning more I put out a weekly blog that includes an exercise of the week and random information and thoughts about living in Ecuador. The blog can be found at: http://www.zealcenter.com/blog

Be Well…Be Fit,

Ken

You Are Awesome

            We all have dealt with many things in our lives. Some have gone through far worse than any of us, some haven’t experienced certain emotional pain yet and with heart I hope no one does cause it sucks. However, the shit you have dealt with in your life can become your greatest blessing because it teaches you how to overcome and become a much stronger individual.

            Now a common question that comes up in a person’s life is What Makes You Unique? Every answer varies. Some people have great gifts and great skills, some are even blessed with certain abilities and either choose to use them productively or rarely use them at all. Being unique truly is a gift in itself because although you stand out from others, you’re the one who gets to decide how much of your uniqueness you want to use. You can even be an outlaw in some cases because you choose to not follow others rules and find your own creativity while giving your ability to become a great person work for you.

            The one thing I always want to emphasize is that no matter how old you are, black/white/brown/yellow/Asian, African, American, French whatever; embrace who you are as an individual because no matter who you are, there will always be a group of others who will tell you to be something else or better yet someone else, people who will tell you that you can’t express yourself and show who you are as the genuine article. It’s extremely difficult, pointless and really idiotic to try to be like someone else. That person is already taken, create who you want to be and never stop believing you’ll be able to achieve it. Influence others who want to be different, show them it’s ok to find your own secrets to becoming a great and unique human being.

            What really makes you awesome? It’s not always how strong you are physically, how manly/womanly you are, how you use your mental and spiritual abilities and even not always how shy you are in the beginning; it’s how you embrace yourself and represent who you truly are and the power you can have to make others notice, it’s that law of attraction that uses guidance. You are one kick ass person and don’t let anyone tell you different, make yourself fun to be around, be good to people, help them out every now and then. Be the genuine article and you’ll find what great things can happen in your life. 

Hints Of Conditioning From The 60 Min. Men

           Back in the old days of Professional Wrestling, if you were the world champ and you had a main event, it was common for wrestlers to go for an hour or more draw. Now just being physically gifted is one thing, you also needed the mentality because wrestling for that long would give the average person a stroke if not kill them. Men like Lou Thesz, Vern Gagne, Ric Flair, Ricky Steamboat, Jerry Brisco, Harley Race & the Funks all at certain times in their careers had what was the called The One Hour Broadways where commonly if there was running feud, they’d have matches that went to an hour draw or drew from 2/3 falls. Ric Flair was considered the 60 min. man because he constantly went that amount of time with whomever he wrestled when he was the main guy.

            Granted, this was around the early TV era to about the late 80’s, nowadays, hour long matches are rarely seen, mostly in the indies or every now and then Ring Of Honor but long before the TV era, matches sometimes lasted more than 2 hours. One match where Ed “Strangler” Lewis and I believe Joe Stecher went at it for more than 5 hours. I couldn't sit through a match like that and I’m big on technical/scientific wrestling. To be prepared for a match of an hour or more is insane, the conditioning is beyond its peak and you’re mental capacity is taken to the limit.

            To even get to that point, your training has to be at the top of your priority, even back when wrestlers fought for real and entertainment wasn't a factor yet except in the carnies you had to be in the best shape of your life otherwise you’re out of a job or if you couldn't handle it, your pay was cut short. One of the best in the game who didn't have the charisma but the physical and mental attributes to be tireless was the late Karl Gotch. He emphasized the importance of training your musculature from every possible angle to get the best benefit for a match or to stay in peak physical condition. Squats, Push-ups, Bridging are key ingredients but keep in mind the supplemental exercises that become a factor.

            One of my favorite forms of conditioning is training like an animal in the jungle where you learn to move in awkward positions, think about it in wrestling (not WWE crap), you’re going to be in a position that isn’t always natural and might need to get out of a hold or keep your opponent at bay. Training with basic elements using multiple muscle groups keeps you in shape for the long haul. Barbell & Dumbbell Exercises are great for moving weight but they don’t have that same awkward positioning you have to make say like from lifting Odd Objects or moving with weight on your back.

            In India where wrestling was the sport of all sports, athletes worked in many different aspects and most likely Physical Culture developed. They used exercises in a more circular fashion (Hindu Squats, Hindu Push-ups, Clubs & Mace) so they can get great benefit for when they did Jor (aka Wrestling). Their matches in tournaments would commonly last an hour or more and the better man was usually the one in more condition and would end up beating the opponent by a throw or a pin or even took him by surprise when the other man was exhausted. These guys were some of the most feared in all aspects of wrestling; the most feared of them all was the great Gama to a degree that even American Champ Frank Gotch wouldn't want anything to do with him. Gama’s conditioning is the stuff of legends and although most of his matches rarely lasted more then a few minutes, he most likely could go easily in an hour or longer bout if he wanted to, he was that well conditioned.

            You don’t have to be a wrestler to understand conditioning but it wouldn't hurt to learn how you can keep your endurance up in other sports say like the Ironman, Basketball, Football, Gymnastics, even Soccer & Rugby. Every sport has specific conditioning programs to them but if you want to be the very best, you have to condition more than the other guy, not to compete against him in a training session but to keep you as less tired and fatigued as possible. In the UFC, conditioning is a tool you need more than anything else. You can punch, kick, slap a hold on or takedown as many times as you can but if you can’t keep it up in the later duration of the fight, you will get your ass kicked. If you want to be in serious condition, train like you can go an hour or more without blinking an eye.

            Nobody knows conditioning more than a wrestler does. He/she has to go through training that breeds a special kind of athlete, to understand conditioning to the highest level, turn to a wrestler and they’ll tell you how easy you have it made. You don’t have to be a wrestler to be in crazy condition but it’s important to learn the aspects of conditioning from a wrestler that’ll give you the competitive edge over your sport and training in general. Even if you just want to get in great shape and high levels of energy, a wrestler can give you the best tips.

            If you know the fictional legend of Tarzan, he is the embodiment of the ultimate athlete. He climbs, runs, swims, wrestles wild animals and can move through the jungle like nobody’s business. He’s one of my favorite characters and I strive to train the best I can to be like that, maybe not to the extreme like he does but to keep in awesome life-long shape. Want to know a certain way to in touch with your inner Tarzan, look to Erwan Le Corre, the founder of the Physical Education system MovNat that teaches you to unleash your inner spirit for natural movement like when you were a kid. Keep in condition, stay healthy and have a kick ass time doing it.

It’s Crazy, You’re Stupid, You Can’t Do That

           It’s funny how certain people define training ideals. When you do something different or even “traditional” you’ll find how people see you, sure they’ll ask what you’re doing but they’ll always go to the “Wish I can do that” comment. In fitness there are many ways to get in shape, you have crossfit, animal training, Functional Movement, even that P90X or Insanity crap but the one thing to remember is that no matter what you’re doing someone will always give you a hard time and 99.9% of the time they’re the ones who don’t have a clue what real training is.

               

            In Commercial Fitness; you know the lame ads about the new gym in town, the deals of a lifetime, home workouts that you see in the infomercials and don’t get me started on those idiotic ghostwriters in the overrated Muscle Magazines, all of these don’t give you any real benefit of how to be successful in your training. They don’t give you in-depth details about starting from scratch, how to progress at your own level, teach you the value of self-discovery and relying on your own intuition to what can work for you.

            If you plan on using a gym, use equipment that’ll give you the most bang for your buck and that’s being as basic as possible, Barbells, Dumbbells, Racks, pull-up bar and keep the amount of machine work to a minimum if at all. Don’t research on the latest gadget or what machine can give you but instead look to the strength giants of olde, look to how they made their progress and became fit without the use of drugs, heavy supplements or protein shakes. These pioneers used basic formalities to create simple, progressive and useful functional strength and health. There are very few of these guys left and many of them never seem to get the credit when it’s due.

            I firmly believe in the power of intuition, having a sense of feeling through your energy and mind. In order to practice this, it’s best to think outside the norm, using your mind and body together to create an effortless affair of sensing what works, what’s wrong and how to use it to your advantage. Some people can learn fairly easily, others have a tough time and then there are those that have it but can’t accept it because it feels like you’re a crazy person and people will misread the difference between psychic energy and intuition, trust me they’re two very different things. You can follow along with these mainstream fitness fads all you want but in the end, you’re only hurting what’s really inside you, the gift of feeling what gives you the sense of what is useful to you.

            I've gotten looks and even some in my own family give me a hard time about my intuition and make it sound like I’m nuts. When you feel something, there’s energy to it, to me intuition is a version of the Force like in Star Wars. If you learn to believe and listen, you can hear your intuition speak to you. I’m not saying there should be voices in your head or believe in paranoia but what I’m pointing out is that there’s like a Jiminy Cricket, letting your conscience be your guide, telling you and your body what seems right or wrong and how to use it to make yourself successful in anything you want in life. I’m no expert on this and have no clue the science behind it but I really believe when something comes to you and it might be random at times or there’s a sense of energy you’re having don’t just knock it out and move on, listen to it, let it help you. I've learned for nearly a decade that if I want to build on something whether it’s writing, training or even listening to my favorite meditation, I listen to my intuition, it doesn't always have a voice but it gives energy that can be good or bad and I pay attention to it and when that happens, it hasn't failed me yet and whether I like it or not, it’s helping me find my true calling and what works for me in my own training.

            What do you really see? When you train, what feels right to you, what pushes you, what drives you to do the very best or put your best effort? To understand this stop listening to others and learn what you can do that works best for you.

            Want to know a secret? When you watch a DVD of a guy training and ask you to follow along, sure it’s great to get a workout in but in the end it’s just a man or woman working out on your TV, that’s it. To follow the same pace as your DVD trainer is just tedious and boring because you don’t have the same body type, the same speed, the same tempo and don’t always have the same height, the only person you should keep up with is yourself. Learn a technique or two but use your own pace to make your progress. Learn your body’s energy, create your own speed and tempo because you shouldn't need to be as fit as some other person, they’re already taken. See yourself getting fitter each day, learn to be effortless but at the same time make the effort to use what works best for you. Now go do that voodoo that you do so well.

Animal Ability

           Do you want to have the strength, mobility & toughness of an action hero? Well let me tell you about my own method that I have used training myself (& others as a former fitness trainer) to work towards this goal. Let me preface this by saying if you want to be a powerlifter, bodybuilder, etc you need proper guidance for steering this toward your specific goal. Also if you play a specific sport you need to make sure you add in specific skill development.
     
        My methods will take you 80-90% towards anyone of these categories. If you want to be prepared to take on anything then this is a (if not the) style to use. Strength, power, speed, agility, quickness, mobility & flexibility are what this style will help you build.
   
       So let's jump right in & quit the yammering, the following is a guideline to the order I have found works well in most cases. Now when I say most that means it is NOT written in stone. Do not be afraid to experiment! Just don't hurt yourself doing something weird. I train six days per week, one day conditioning/cardio type movements, the next more explosive/strength/power oriented work. I use Monday – Saturday with Sunday being a free day.

       General Warm-up – I know, I know, boring, but it needs to be done. Take at least five (5) minutes of moving all or at least the majority of your joints. Do not just get on a bike for 5 minutes & think you have done good, because you haven't. Jumping Jacks or a variation are a good thing to start with, but you need some squatting/hinging, some reaching & twisting.

       Specific Warm-up – This is usually used mainly on  explosive/strength/power days as your body works best when your nervous system is stimulated. This usually (you may see this word a lot) consist of the first 3-5 exercises or movements simulating them. I even do this for explosive jumping/plyometric movements, I just do them without as much explosiveness.

       THE WORKOUT!
       Stamina/Conditioning/Cardio - I sometimes use a certain skill or skills I wish to learn at or near the beginning, but then I get into the meat. I use rounds/timed tempos with minimal rest between movements & rounds/tempos. I usually end the session with some odd work like muscle endurance in my feet, light resistance high reps.

       Explosive/Strength/Power – I usually (that word again) start with a jumping &/or sprinting drill. I try to make sure the combined rep total is 20. Depending on S/C/C day I choose drills that are not compromised from that training. This is important as it further stimulates the nervous system. This can allow stronger muscle contractions.

    Next I usually move to some high resistance lifts. I usually perform a squatting &/or hinging, upper body pull (vertical – horizontal), upper body push (vertical – horizontal), ofttimes I will follow with midsection or posterior chain work. I try to stick with certain basic movements & place specialized odd movements after basic heavier movements. Some people would choose to do it opposite, but in my experience the basic movements are so much heavier than odd movements that with focus it doesn't really matter that you have worked those muscles.
     
   A final comment before I go to the next part. E/S/P is not stamina/conditioning/cardio so take at least 0:30 or longer between movements. Having said that it is rare that I rest longer than 2:00.

       STRETCHING!!!! - This is the life saver. For the last five years I have been using http://www.yogabodynaturals.com/ method called Gravity Poses. I have no monetary interest in this company I just have found Lucas' Gravity Poses to work the best.
       RECAP:

       General Warm-up  5-10 minutes

       Specific Warm-up (especially on high resistance days) 5-10 minutes

       Stamina/Conditioning/Cardio 10-30 minutes

       Explosiveness/Strength/Power (jump, sprint, basics + esoteric) 15-30 minutes

       STRETCHING! 10-20 minutes

       Total Time S/C/C = 30 - 60 minutes

       Total Time E/S/P = 35 – 70 minutes

       You should always strive towards the lower end of the time scale. Most important take away is use the minimum amount needed to achieve your fastest gains.

       So if you wish to be prepared physically & mentally for any activity or sport try the Animal Ability style!

My Journey Into The Underground

        

       When my friend, Ben Bergman, asked me to write about my journey into the world of Underground Strength training, I didn't have to think twice about it. I was blessed to find several coaches back around 2004-2005 whose methods were unorthodox, but highly effective. Some of the strength & conditioning renegades I found then were Mike Mahler, Diesel Crew, Bud Jeffries, Greg Glasman, and Zach Even-Esh.

All of them were training in warehouses, garages, parks, back yards, or playgrounds; any where except in gyms.

     

        I still learn from all of them to this very day. However, Zach Even-Esh is in the spotlight today.

I had trained in martial arts for quite a few years and had always looked for something to that would fill the void in the training we'd been doing. I knew strength and power had to be improved to improve what I call "stopping power".

      When I learned of Zach's wrestling background and got his first training manuals, which I still have and study), something just clicked for me.

Though I opened one of the earliest CrossFit gyms in the USA, number 35 to be exact, I continued to follow Zach's methods. I was kind of the "black sheep" in CrossFit, and still am, because I believed in learning from all valid sources whether they are CrossFit or not.

     Let me clarify one thing right now, I refuse to become a CrossFit hater or basher even though it is now the "cool" thing to do. If someone who doesn't do CrossFit can whip Rich Froning, Jr., then maybe their opinion is worth listening to. We are one of a very small number of gyms that offer CrossFit and Underground Strength training, in fact our gym has become known as the Cave, not by its' legal name of CrossFit Gulf Coast.

   We are a strength-based training center. Our training regularly includes bench press, squats, deadlifts, and shoulder presses. All our athletes do strict pull-ups on a variety of apparatus like Zach's original Underground Strength Gym in NJ. Odd object lifts often replace barbell lifts, though we do a lot of heavy barbell work still.

   I could go on about this for hours, but let me narrow it down to the subject Ben asked me to talk about, that is why I go the Underground route and how it has affected my business. Underground Strength workouts are harder and longer than what most people are accustomed to, but they produce great results.  We usually train from 1 1/2 to 2 hours, not 15 minutes.

 Another plus for Underground training is the shorter learning curve with odd object lifts than with barbells. This is especially true for the Olympic lifts, though they are tremendous. Underground Strength has let us rise above the herd. I have refused to run a "cookie cutter" gym.  You could say, "I took the road less traveled, and that has made all the difference."

Putting The Super In Superhuman

       Becoming beyond the realms of human abilities in fitness isn't as far fetched as most people want to believe. Sure you won’t always be someone who can deadlift 1000 pounds, run 50 miles, do 100 pull-ups or swing a kettlebell 10,000 times but you can however push the very brink of your natural abilities to become something more than yourself. Being superhuman doesn't mean you’re just a physical specimen and do whatever the hell you want; a superhuman has physical gifts using his emotional content to define his spirit and conquer him/herself in their own endeavor.

            To reach certain levels, you must push yourself out of your comfort zone naturally and with reason. Don’t be just jumping into something already advanced and think you won’t be sore or get hurt, that just makes you a moron. Instead focus on the progressive elements of what you’re capable of and little by little keep pushing. Testing your limits are tests of your will power, how far you’re willing to go. There is a bit of a price but it’s worth everything you've put your heart into. Some people go so deep it might end up crippling them, others keep edging and finding what they’re capable of and in doing so learn the value of your mind and body’s strengths and weaknesses.

            To become superhuman is to follow simple and basic rules or you can come up with ones suitable for you but the most basic ones are as follows:

1. Never be satisfied with your training, keep learning.
2. Train hard and smart, use your mind and body as if they’re the same thing.
3. Sleep & Recover, very important in building the body and resting the mind
4. Push yourself progressively, never take a short cut or you’ll end in a way you won’t like
5. Value your true friends in your field for they’re the ones who give you the best advice and keep you motivated either through a conversation or just a few words.

            One of my favorite teachings to become superhuman is to follow your own path. This is one of the toughest things to do and I’ll tell you why; people want to follow someone else because they see how they do things and want to follow along but never go beyond that. I realize some people like to do that P90X or Insanity type programs and I’ll admit it’s better than nothing and if it works for them awesome but they’re missing the big picture. You’re watching the DVDs and you follow along as best as possible and if results come great, however, DVDs tend to wear out or get scratched, stolen, ripped and whatever could happen how will you do your workout? You going to pay another couple hundred bucks to get them new? Think about it.  I have my own opinions about them but let me tell you something, just watching and following along is really only good for techniques and tempos.

            To have life-long results is to follow your own way of doing things, not what someone tells you what you shouldn't or should do. If you learn to do things right for you and your body, you can do them however you want. Self-Reliance is a major key and we all have different needs and our bodies don’t always react to the same ordinary or even extraordinary programs. Be sufficient to who you are and become Superhuman in ways that’s geared towards you. 

Why Old School Is Superior

             Back in the old days of the early 20^th century, you had workers in mining towns, quarries and other places where things needed to be dug up, barreled out and transport heavy equipment or rock/stone that weighed more than you can imagine. These men were extremely strong from this back-breaking work and can topple just about any modern strength athlete today. You want to talk about hard times, try being underground for 10-12 hours a day, cutting, toppling and carrying out rock, stone and coal for a living. It’s a point to learn what real strength is like.

            In my opinion Blacksmiths are some of the most underrated artists in their profession. There are paintings in Paris that are as beautiful as a smoking hot woman but when you assemble a weapon or a crafting tool by your very own hands, the labor, the grip strength, the mind and precision is just off the charts. Blacksmiths are very rare today because you have machines that cut down the object making to a 1/3 of the time. These guys were very good at what they did and the strength of their hands was second to none. I wouldn't doubt some of those guys would be able to bend tough steel or crush your hand by shaking it or squeezing it. There’s a lot we can learn from them.

            If there was the type of athlete we should strive to learn from is that of the ancient athletes of the remote past especially the original Olympic athletes of Greece and Rome long before the modern games came into play. You had guys that can most likely destroy athletes of today. In India, wrestlers were the best soldiers the old empire had because of the discipline, the conditioning and the level of strength that came when they were called upon for war. Milo of Croton would lift and carry a calf everyday, as the calf got older and bigger, Milo would still pick it up and carry him on his shoulders, when the calf matured into a full-size bull, Milo was still at it carrying this massive animal. This was one of the first documented ways to progress to a heavier weight. In the middle ages, you had to be tough as a knight because of the armor you wore was pretty damn heavy and still had to have precise accuracy and strength to fight in battle.

            How can we learn and use to create certain methods for old school strength and fitness? For starters, want to get an idea of what it’s like to work in a rock Quarry, get a tire and a sledgehammer and hit that tire for as long as you can. To simulate moving and carry something heavy, lift odd objects and/or sandbags and carry them a certain distance. Learn the ancient traditions of Indian Wrestling by swinging the Clubs and the Mace, when you’re doing them right you’re carrying on a legacy that has lasted for centuries. Don’t have equipment, learn how to handle your body in awkward positions by moving like an animal in the wild, or learn how to use natural movements that the very first men had to learn; sprinting, jumping, crawling, lifting/carrying kind of like moving like Tarzan. Push-ups and Squats are great foundational movements if you’re in a closed-in space or learn how to handle your body similar to a gymnast or wrestler. These modern fads in fitness today really cannot compare to those who actually had to bust their ass back in the day, training can be fun as I've always emphasized but to really get to what you want, it’s training hard and smart that gets you the best results. 

Combo Workouts To Make Things Interesting

             Its fun when you combine things together and make them unique but not many people think they’re that creative and just follow others’ movements and just don’t learn how to use their brain. Not saying training isn't a bad thing, whatever works is cool but when you bring certain things together because it’s what you’d want to do, it’s a whole different ball game.

            When you create certain workouts, sometimes you need a place to do them. A park with benches, swings, bars and walkways make up for a very unique training experience. Another example would be your backyard or garage if you have room, building and setting up your own style of training. Say you want Kettlebells in one corner, Maces/Clubs in another area & a pull-up bar or rack in the back and you've got it made, maybe you’d like to have some Odd Objects laying around and picking them up at random moments in the workout who knows. For you Bodyweight Practitioners, you can do things just about anywhere and have just as much fun without ever spending a freaking dime. Here’s an example if you’re up to the task….

Do a kettlebell snatch for a minute or two

5-10 reps of Bridging Gymnastics

Lunge to the furthest odd object you have and lift it

100 Squats

50 Push-ups

50 Tire Swings with a Thor and/or Sledgehammer

Do a couple rounds and finish off with some stretching

Now that workout might seem a bit advanced but it’s very random and it’s unique. Pick exercises and combine them into what works for you or try something different and see how it turns out while understanding how your body reacts.

            The best thing you can do for yourself is go outside the norm. Make things work for you that others can’t fathom of doing, not to prove anything towards them but to prove to yourself that you can step outside the box and have fun with what you have. Be resourceful, learn to see things differently. If anyone knows how to make oddball exercises work its Steve Justa, he just finds things and works with them in unique ways like lifting up a tire off a 2000 pound truck or holding an isometric for an hour straight hell he’ll even circle around a 500 pound stone or barrel just for kicks. The more you learn to do things outside the box, you begin to understand the limitless potential to become super strong and crazy fit.

            One of the things I learned in my years of Physical Culture is to “learn to be your number one self instead of being a second rate somebody.” You are one person, one mind, one body and everybody else is taken. It’s great to have idols and learn how they do things but in the end it’s up to you to become just yourself and not try to be someone else otherwise you’re missing out who you truly are as an individual and as a human being. Own it and be quirky because most other things are just sound tedious and boring.

Discovering What You Love

            

             Fitness is about discovery, finding what drives you to be in shape and live a better life physically, emotionally and spiritually. Some find it and learn to keep it going with changes, new ways to challenge and again learn, others take years and don’t get anywhere because they don’t know what really works and drag themselves along and then there are those that just hate it and let’s leave it at that.

            Being in shape is great don’t get me wrong, you look awesome and can do cool things but it’s important to explore new possibilities. What can you do to challenge yourself and create different goals and setting them? There are people who get in shape just to look like a hot shot and impress others, more power to them for that but that can only go so far, if you look awesome but you’re an asshole what good are you? Find ways to not only stay in shape but have the strength and endurance to back it up. Explore what is out there, moving in different directions, being out of the gym and having to find a way to train. In the gym it’s automatic; there’s weights, machines, mats, cardio stuff all there for you but it’s a closed in space. Now go outside and find how to adapt and move freely with the environment around you, very different huh?

            One of the things I believe in is using your instincts, valuing intuition and sensing how you do things, feel and understand. It’s like the Force in Star Wars; you sense things around you, how you think and using your intuitive powers to find different meanings. If you trust your instincts and follow your energy and understanding it you’ll discover things you never thought before but there’s a dark side to it (just like Star Wars) you have to pay attention or your instincts can betray you. Learn and pay attention to how your body and mind respond to certain things, just because you think them doesn't always make them true. Follow how you respond to things, the more positive they are, the more likely you’ll love doing it but also pay attention to the negative things, if you are in pain or just don’t feel that something’s right, then you need to adjust and find something different.

            Have fun with what you do, keep it interesting and learn to get better at it. Learn to flow with things and do what you can to resist pushing too hard too fast (I've done it and I've paid for it). Have patience and make it a habit to be strong and believe that things will go the way they’re suppose to. The universe works in odd ways but there’s always a way to make it work for you. Learn the attitude, trust in yourself and be joyful to make things in your life happen. 

Real Reasons To Be Super Strong

           So you lifted a heavy weight and/or bent some steel & can do pretty gnarly bodyweight exercises, big freaking deal. Sure it’s cool to do those things but what do they really mean? Becoming strong isn't always about how much you can handle, it’s about building the strength that you can use in certain situations when troubled or being needed is called for. Have you ever been in a situation where you might need to save someone’s life or help your friends & family when they move? I’m sure the latter is more common for you but the first one is a real eye opener. Let me give you a prime example of this….

I went to a concert once with a girlfriend back in the day, it was fun even though everyone around us was having a bit too much weed and the room was hot as hell. All of a sudden out of nowhere she just passes out right in the middle of the crowd and I panicked like any guy would but I had to do something, with little to no help I picked her up off the floor and this is dead weight I mind you. She was fine after catching her breath and I helped her out the concert doors so she can call her mom somewhere.

            It’s those things where being a strong person is most crucial. Am I saying this to scare any of you or give you a big wake up call? In some ways yes, sure I can be all fun, have a kick ass time but I can also tell you how scary life can be when someone’s is at risk and you have to be prepared for the unexpected.

            Be prepared to have unexpected times being called upon you and one of the best ways is build a foundation that will have you stay functionally strong and aware of certain things. Helping someone move or working your body in different environments such as construction, carpentry, mining, being a blacksmith, military, law enforcement or whatever is important to keep a good strong body intact.

            One thing I've learned for nearly a decade is one of the things you hear like in Captain America from Dr. Erskine “A strongman, who has known power all his life, may lose respect for that power, but a weak man, knows the value of strength and that’s compassion.” There are a lot of strong guys out there but very few know their strength’s true value but there are also the average Joes who have a power that can express extraordinary abilities when you or they least expect them. Don’t go looking to save someone just for the spotlight that just makes you an asshole in the end; learn to use your strength when you need it the most, that’s one of things training is all about.

            The next time you train, sure have fun with it, use your imagination and have a kick ass time but at the same time, in your mind you’re doing these crazy things for a good cause because you never know when the time comes to use what you have built. In your life you may never have to use your strength but you never know don’t you? Train hard, help each other and be safe.

When Is It Time To Change Things Up?

          People in fitness like to hang onto a routine, having a routine in the first place feels comfortable. Having one is used mainly as a goal, if you’re a beginner or more advanced and it’s in your comfort zone and you’re use to it. The trap however is if you keep doing the same things over and over again eventually your progress begins to die out, results aren't coming in, you’re frustrated but also those who have a routine and stuck with it for a long period of time also eventually begin to only know that routine and don’t know how to change it.

            I know what it’s like being burnt out, your body begins to take a toll on you and it’s time to make a change because your mind needs to be fresh, your body needs to re-energize and your exercise routine needs to bring out a bigger and exciting challenge. I was on a routine for about over a month doing mostly push-ups,squats and bridging using a deck of cards. What I've noticed lately is due to the excess work over 3-4 times a week is that I've gotten stronger and have more endurance but my shoulders and knees are breaking down on me and need to stop. Most likely I’ll change it to 1-2 times a week because with the cards you’re looking at a minimum of 388 squats and 238 push-ups (I make it 400/250 to make certain goals) and the bridging is hard enough as it is.

            When your body begins to hurt more than it should from a routine, change your pace, use less volume or learn to exercise the joints, tendons and ligaments so you don’t get an injury. Find something fresh and fun to do because if you overload the body without using multi-directional exercises you can get hurt and you will be in pain. Also being burnt out means your mind isn't there anymore and if you keep it up, your mind just goes dead and you’re going through exercises like a zombie, it’s not fun and you’re getting the results you want and it’s bad for your health.

            There are people (I happen to be one of them) who has a bit of ADD which means they can’t always pay attention to what they’re doing and they change things up frequently. This has been a bit of a habit for me because quite frankly I hate routines; aside from doing the deck of cards and some of the bridging for the last month and a half I’m constantly doing different exercises. This could also mean people like to go by feel, what they’re in the mood for. Some days they’ll do odd object lifting, other days gymnastics and even every once in a blue moon they’ll just hammer out whatever energy they have and try to go as far as they can go. Be careful how you do things but at the same time have fun and learn to use your imagination.

            Here’s another reason to change things up; boredom. I've been there and seen plenty of guys in the gym do this and that’s being bored as hell with what you’re doing. If you’re not having fun and your routine is dull and what I like to use from the movie Your Highness is what Prince Thaddeus refers to as “It sounds tedious and boring” then you need some serious changes my friend (watch the movie and try to say it like he does, you’ll perk right up). You should never be bored with what you do. Want to know what boring is, look in the magazines and the routines they have, most of that shit is boring to do and who the hell can finish them in the amount of time it needs? Find a way to train that gives you freedom and challenging. Find what gives you a reason to train, make it interesting and use the power of being happy with what you do. An exercise program is supposed to make you feel good, not terrible and hurt; it gives you energy and happiness not dark and un-eventful. 

            The ultimate reason to change things up is to create a new challenge. If you can do a deck of cards doing push-ups and squats in full within a period of time after a while, it gets easy, how do you make it harder? Double the push-ups and/or squats and see how far you get. That’s an example, how about doing animal movements? Eventually you’ll get the exercise down and you need a change of pace, to make it more challenging, move slower to the point where you hold a position isometrically and then take a slow step.

            Everything needs a challenge so we can learn to grow mindfully and get stronger physically because when you challenge yourself, you learn new things, how to make the exercise a bit more difficult or the tempo and timing of the workout. Maybe you’ll do a challenge once a week/month/year whatever but do it and find new ways to make it interesting and learn how to handle yourself in certain situations. Growth is a natural part of life so what makes exercise any differently? Get to it and change things up, you may find certain things more fun to do than others.

Having Fun With Your Brothers/Sisters In Physical Culture

            

           When you’re apart of a group that has great admiration for fitness and willing to help you in any way possible, they become more like a family sort of speaks. It’s that camaraderie that just has that special bond that you don’t get from other people in your life. It’s when some of us get together and you never know what’s going to happen. One of my best friends in this type of world is Logan Christopher and he’s one of the first guys that helped me shape up what I’ am today. Whenever I hang out with him, he always ends up putting me in some weird workout situation, one time he pretty much threw me into a kettlebell contest, he even got me on the rock climbing walls after kicking my ass in warm ups, even pushed me to get better at bridging. It’s all about making someone better and the right people will talk to you.

            Helping each other out is one of the coolest things in the world. Sometimes we struggle to make a goal or at times you doubt yourself, that’s when they give you that big slap in the face (figuratively and literally at times) to wake your ass up and make things happen. I had one of those experiences when I spent time with Bud Jeffries when he came around my town in Idaho. He helped me out by putting things in another perspective and from his knowledge and wisdom I learned a lot from him in a very short period of time. When you have someone or some people like that, it’s very rare to find and it be wise to be around those types of people. Even when they might try to hook you up with a couple girls at Wal-Mart (thanks Bud).

            There are people in your life that want to bring you down but they do what they can to hide about it and some are right in your face. When those people don’t believe in you, there will be people that will and they’ll go out of their way at times to tell you so and show you why they do. Being around positive people that share similar goals and want to help you in any way they can, those are the people you want in your life. There are plenty of men and women I've met and even more that I've chatted with more than being in person with but the principles are still the same. I love helping others because I had the opportunity to be helped out by those same people and want to pass that on. Doesn't matter what color your skin is, your background, religion, creed, passion you’re another human being like me who’s doing their best to make it in this world.

            In the world of Physical Culture, just like everybody else sometimes there’s a bit of chaos but in a good way, when you have a group of guys who train their asses off and then get together at a restaurant, its bound to get loud at times, telling stories, cracking jokes and even learn a few tips. Other times when you hang out with each other, they’ll push you like no one else will and at times there’s no remorse. You hear stories go around that are just plain strange and others are just funny as hell (Bud told me a story about Dennis Rogers that just made crack up). Even with all that shit going on, you’ll know when they have your back and give you that love and respect for one another even when one of them is a bit nuts but then again we’re all nuts in our special way.

            You are never alone and you’ll learn sooner or later who your brothers/sisters are in this wacky world because there comes a time when everything is in its place and you share things with other people that even your own family will never understand. It goes back to that bond you don’t see much in this day and age. Find them, learn from them and help each other out because eventually, success will be well in reach and you’ll soon find out how you got there.