rainy day running

just an observation.

maybe a long winded observation.

the other day it was pouring rain from the sky and as i sat waiting for the lights too turn green, i looked across the road and there was a woman standing, in the rain, waiting to cross the road, so she could continue her run up the street.

A lot of things flickerd across the surface of the lecture theater at play in my mind.

1) how dedicated is this woman really. she's running in the rain, she's wearing all the 'right' gear;

but what's her diet like, does she run to a schedule or is she haphazard and just happened

to pick today and as luck would have it, the sky fell?

2) she seemed to have a relativly nice physique as she ran by, but it was hidden by adipose

tissue. Does she have a strength component to her training regime?

3) her running was terrible, she was tight and her leg mechanics were horrible. she really

needed a coach to teach her some basics for running.

4) running in the rain made her appear to be a dedicated runner, every thing else made her look

like she needed some help.

don't take me wrong. its great to have running in your program. its great to run in the rain. but its a good idea to run smart. if the basics just don't come natural to you, seek out a running partner or coach.

running should be a relaxed and natural movement for most people.

when i say running i'm using it as a catch all phrase for jogging. everyone will have a different speed and operation of movement.

odd object lifting

I've enherited an old (real old) computer console. i've got now idea what to do with it.

so i'm looking at this thing and well its, big, bulky, realatively heavy and has an unequal center of gravity.

odd object right?

i think this should be a feature in future strongman compitions. of course you'd be going for reps, but how long before someone decided to fill it up with concrete?

I'v already contemplated it.

only lecture here today is training should be fun no matter how serious it gets and sometimes maybe we need to make it rediculous.

now i'm off to play my version of computer games and i don't need a control panel.

20 reps

i like to lift up heavy stuff. one of the best ways to train is to lift up something heavy, put it down, lift up something heavy, put it down, etc. training should be simple (not necessarily simplistic) . lift heavy things up, run faster, jump and improve your performance.

some of my favorite set rep schemes are 3x3, 5x5, 3x6 and 6x6 (deepending on my goals), but its also good to break out the extend reps from time to time also.

nothing hits the hams harder than 2 sets of 20 rep deadlifts.

the trick is, to keep the weights heavy. what ever i normally would do for about 10 reps i'd gut through 20. thats tuff, you still have to maintain tight technique.

nothing gets you reved up like w 20 rep squats. hikes up your metabolism, your homonal output, that means makes you strong and burns fat.

throw 20 rep squats into your program for one cycle and see how you go. don''t go into the gym thinking your going to do your normal squat routine . if you have anything left after 2 sets of 20 rep squats then you really didn't push your self.

a few options
1) on squat days just do 2 sets of 20 reps
2) break your squat days up into double splits. do your 20 reps squats in the morning and a second accessory workout in the evening
3) do one accessory lift then do 2 sets of 20 rep squats then do some core work.
ex. sand bag cleans 3x6
squats 2x20
hanging leg raise 6x6

20 rep squats should be the hardest thing you've ever done inside the gym.
if you can do 3 sets then you really didn't work as hard as you thought on the first two. I'm saying 2 sets, but theres no reason you can't do just one all out balls to the wall set and call that good. that set should have you laying down on the ground in a pool of sweat and drool for 15 min.

its not easy

its not meant to be easy. if it was we wouldn't have the epidemic of couchpotatitis that we do. So many people show up wanting the 3 min. ab solution, perfect physique without effort miracle.

One of my first statements to potential clients is ' it's hard work!' A lot of people i never see again.

i've been in gyms where people do the same thing year after year, sweat a lot, wear all the right gear, join all the fad classes and never change.

my clients see results. they sweat, they hurt, they work hard, I push them and they push their limits. they make improvements. improvements with their fitness, health and strength. but they also improve in their emotional strength and character of person.

if you want an easy option invest in what ever product is being panded across the informercial airwaves currently. i know people who over time have invested thousands and thousands of dollars and still lament their lack of progress.

if you want to be stronger, faster, better, invest in yourself with effort. do the hard yards.

easy come easy go. if it takes hard work then the results last.

what we do at primordial athletics isn't easy, and it isn't for everyone but everyone who comes in quickly improves and become stronger mentally and physically and this shows.

monkey training

I like going to the zoo. I could spend my whole day there. I like the scenery, eating lunch at the overpriced cafe' and overspendingat the gift shop. I like shooting four rolls of film that I'll only ever loook at once or twice. I like sharing the excitement with my children and proving to them how smart I am as I come up with answers to each and everyone of their questions, like exactly how old is the tortice and how come all the alligatyor does is sleep and are you sure its not dead and 'why can't we go play with the cute tiger babies?

I like all of the animals in the zoo, but the ones that stand up and get most of the attention are the energetic monkeys. The mobile, athletic animals appear to be the monkeys ( and apes). They always seem to be moving. Running, jumping and literally swinging around.

The athletisism of the gibons, the legs of the chimps, the lat spread of the orangutng, the sheer brute power of the gorilla, the acrobatics of the spider monkey the crazy high testosterone of the baboon; hey-monkeys are cool.

So here i am at the zoo.... wondering....

how do we mimic these attributes in our own training?

how do we practice these primal movements in the gym?

WELL......after a thourogh warm up

do this

1) roll over pushups into sprint- change direction sprint - leap to pullup ( and if you can; do an up and over or muscle up)

2) crouching jumps

3) one arm-fat handle-woodchop pushdown.

4) monkey bars

5) foward roll squat jump (or deck squat jump)

now if this doesn't make you feel like a monkeys uncle....

you can do this circuit fashion or break it down into traditional sets and spend 10-15 min. on each series.

If you haven't done anything like this since you were a kid at the zoo playground it will be hard. As you get accustomed to it, just try to get more sets in during the 10-15 minute time blocks.

So there you have an idea of good solid monkey training you can do in a gym or playground. You'll be strong, athletic and fast. the more work done in the alotted time frame the more conditioned you'll become.

a lean, mean simian machine.