Strength (2×2 heavy; 3×5 mod.; 2×8 lite)
DL; Seated Row; Leg Press;
Strength (2×2 heavy; 3×5 mod.; 2×8 lite)
DL; Seated Row; Leg Press;
Warm Up: 2500m row, 100ft walking spider lunge
3×6 Push Press, Lat Pull Down
3×10 Leg Press, 1-leg squat jump (1 leg behind on bench, short explosive pop), 1-leg DL, Ham Curl
Speaking of legs
…do you know that heavy leg feeling?
…people call “the burn” or “lactic acid.”
Let’s take a look at 2 important aspects of endurance training:
This is a very good visual to get the basics.
What should we do?
“to raise one’s VO2max, one should train at or close to vV02max. Similarly, to develop one’s lactate threshold as fully as possible, one should probably do at least some training at or slightly above lactate threshold pace (which of course will be slower than vVO2max).” (Crowther)
A) Train VO2Max…high intensity training at 90-100%. But, variables like genetics, age, fitness-level, etc influence how much that VO2Max can change.
B) LT Training…train in the 40-60% of VO2Max range (or somewhere near the LT). Extended, uncomfortable sessions…that you can hold. LT is a better predictor of performance.
C) Be MFT!
Yeah, yeah…it’s all mental…but really, the LT heavy leg fatigue?
Training the ol’ LT is important, not just physiologically, but psychologically.
Hey! I don’t say “BE MFT!” for shits & giggles.
“Samuele Marcora, PhD at the University of Wisconsin proposed recently that it is, indeed, perceived exertion, a subconscious calculation made by the brain during exercise, that limits performance. He proposed that exercise stops well before fuel levels and metabolic by-product accumulation suggests it is absolutely necessary.
In a part of the forebrain known as the anterior cingulate cortex (ACC) subconscious decisions are made regarding conflict resolution and response inhibition. Essentially, this means that during exercise the ACC is weighing the cost of continuing at a given intensity versus the reward for doing so. Dr. Marcora has shown that ‘fatigued’ athletes are able to overcome the sensation at what appears to be the end of exercise to failure and produce a greater output if the reward is big enough.” (Friel, 2012, What is fatigue?)
Read this interview with Marcora.
Or watch below.
Is there anybody in there?
WORKOUT: Strength (3×8, heavy)
(15 min stretch)
Rope Hamstring, Hip
Chest & Shoulder Wall Stretch
What happens when you peel off the Pink? idk, but I’d run like hell!
Push Press, DB Shrug, Tri Extension, Seated Row (3×12)
Core: 3×10 (Side Plank, Hip Bridge, Ball Pike, Decline Wtd Sit Up)
OK, that mental imagery and visualization technique is taking it a bit far.
WORKOUT: Strength (3×10)/Mobility 15
DL, Lat Pull Down, Dip, Bi Curl, GH Back Ext. (others)
Reasons to be strong. Lift weights.
Read here from a chronic cardio survivor.
“That was the beginning of my long, torrid love affair with cardio and group fitness. Over the course of the next few years, I was crazy over it.”
“I was getting flabbier, and could still barely do push-ups on my toes. I kept thinking if I just stuck with it for a bit longer, something would change.”
“It never did. This madness went on for longer than I care to admit, until a coach finally shook me out of it.” -J. Comas, GGS
WORKOUT: Strength (replay this…refresh the Mobility moves)
Right now a part of your brain is saying
“Fuuuuck, too many words, don’t read this blabbidy blab. Go back to Fruit Ninja.”
And another part is saying
“There may be intellectually stimulating ideas, mind-melting insights. Read on!”
We talk about “psychological wins,” such as resolving the above scenario:
…like passing up the brownies in the office
…going an extra 3 hours on an intermittent fast
…going a bit heavier on deadlifts
…cranking up the pace when we think we should bow out
Etc, etc…All that good stuff. Yay, it feels mentally good to do those things.
It’s not just psychological/mental…there’s a clear biology behind that.
Let’s take a look-see.
So there are 3 brain regions involved here:
1) Limbic System: structures involved in Drive, Motivation, Emotion, Fight-Flight, and Memory. Basic mammalian regulations.
2) Pre-Frontal Cortex: does abstract “human” thinking…reason, rationale, plan, anticipate, judge outcomes. The uniquely human neural circuitry.
The challenge is having those 2 regions communicate effectively (i.e., if you are playing fruit ninja instead of reading this, then the Limbic System won)
…the Limbic System is the older, more primitive and probably stronger system (neurally)
…So when the Limbic System says:
***get whip on the Latte’…eat more slices of pizza…supersize the fries
***just skip the workout today…only do 3 rounds…that hurts, throttle back a bit
…It is saying them with authority!!!
And the Pre-Frontal Cortex has to summon all it’s neural power to over-ride, control those impulses/urges. (simple article on this idea) I mean, the PFC is breathing deep and grunting like it’s about to deadlift 425lbs to survive the Limbic onslaught!
So, what’s the 3rd region?…the 3rd is the Anterior Cingulate Cortex
The ACC is thought to be the bridge between
…the older primitive reactive brain, and
…thinking reasonable brain
(oh, poor thing…imagine getting in the middle of that fight)
…see in yellow, it’s between the PFC (forehead) and the middle Limbic System.
…”The anterior cingulate cortex (ACC) lies in a unique position in the brain, with connections to both the “emotional” limbic system and the “cognitive” prefrontal cortex.”
…”ACC has extensive connections with areas known to be important for emotion (e.g., amygdala), memory (e.g., hippocampal region), and reward- (e.g., orbitofrontal cortex, ventral striatum) related functions.”
…”The amygdala is a key limbic structure, and it has a central role in emotion. The cingulate cortex has projections to both the amygdala and the prefrontal cortex. Reaction to emotional stimuli is controlled by a “top-down” emotion-regulation process from several areas of frontal cortex.”
…”it is clear that the cingulate cortex plays a significant role in mediating cognitive influences on emotion. ” (Stevens, et al, 2011)
If your shit’s out of whack…ignoring, hoping or waiting for a bang-moment-epiphany is conceding the loss.
1) Take daily actions that strengthen and reinforce the neural pathways of the PFC/ACC.
Once we exert self-control, overcome cravings, regulate emotional reactivity
…then we’re better able to exert self-control, overcome cravings, regulate emotional reactivity.
2) “Neurons that fire together, wire together.” (Hebb, 1949). When you go for the win, actually visualize the PFC getting stronger, more resilient…like you would see improvements in any body part you are exercising.
3) Use the PFC for good not evil. Once those Limbic signals come through (eat, skip workouts, eat, play fruit ninja), the PFC can actually make it worse by creating all kinds of dysfunctional rationales and excuses (“yeah, well I could just xyz tomorrow”). Prepare the PFC to be prepared for the PFC to do that (is that messed up or what?). Be aware!
4) And know that the Limbic signals just want immediate gratification, fleeting happiness. The PFC sees the bigger picture.
…No joke, the Limbic dopamine pathways will tell you to eat an entire box of cookies and a pizza (ENTIRE!)…and you will!
…WTF is that, right?! If you struggle with that kind of stuff always load up the PFC and say “I’m better than that.” (Pride, self-esteem, empowerment, personal control of life)
***This site is for entertainment purposes only. Consult an appropriate professional for proper information, evaluation, advice, guidance, and/or treatment.
WORKOUT: Warm Up (dynamic 12 min); Aerobic 20 (Zone 2; EZ; no lactate build up)
Strength (3×12 Chest Press, Incline Press, Tri Ext, Seated Rows, Lat Pull Down)
Programming your own exercise is fun, interesting, and empowering. There is so much to learn and think about…to study and experiment…and ultimately take responsibility for. You…your body…your fitness. Esp. in an egregiously unregulated industry…we trust every one of our bodily systems to someone else’s care…that’s no joke. Not many would trust the systems in their house to someone with a weekend certification.
“…lack crucial skills and more in depth anatomy and physiology, and that can result in a higher rate of client injury.”
“trainers who had five years of experience but no college degree, scored an average of 44 percent on a test of basic fitness knowledge.” (here)
“Even the woman who waxes your upper lip may have had more training–and she is certainly subject to more legal oversight–than the one who pushes your cardiovascular, muscular, and nervous systems; jacks up your heart rate and blood pressure; and strains your joints and ligaments.” (here)
Best options: Avoid ego and entertainment. Go for college degrees in Kinesiology/Exercise Science and reputable, rigorous certificates. Or….be your own best teacher.
“I have neither the time nor the inclination to differentiate between the incompetent and the merely unfortunate.” C. LeMay
Had enough foul weather?
Sure, but “There’s no such thing as bad weather just soft people.” (Bowerman)
Hang in there!
WORKOUT: 3×8 Deadlift, Seated Row, DB curl, Wtd Step Ups, others as you please
Continuing with the Pathway explanations:
So what is the best Work 2 Rest:
The typical suggestion for Strength is (in seconds) 1:12 up to 1:20.
(1:12 would be Do Reps for 15 seconds, Rest 3 minutes)
BUT.…that wouldn’t be practical, unless you want to stay at the gym all day.
Now, weightlifters, bodybuilders, and CrossFitters who spend most workouts building Strength typically are OK with that (ie, they don’t mind so much spending alot of time at the gym…lifting heavy with long rest so they can lift heavy). Most exercise enthusiasts though balk at that idea.
So…most research suggests that resting about 75-90 seconds is acceptable for a fit person.
Some evidence indicates we might get away with 45 sec or 60 sec rest…but you start flirting with not being recharged.
The best idea 1) over the next few Strength days try different rest periods and see for yourself what is ideal for you, and 2) ask your trainer or coach for professional advice about what is best Work2Rest ratios in various workouts for your goals. (also, if they don’t know and/or consider this in the programming, then save your $ and go back to #1).
****I rest 90 seconds between sets on Strength days.
-Usually 4 heavy exercises + Warm Up + Stretch/Mobility and it makes for a reasonable amount of time (depending on transition and set-up time, I can get in/out of Strength days in 45-50 minutes…that’s plenty stimulus for me).
****BTW…When people say those Strength days aren’t “enough“…then 1) they aren’t going heavy & challenging, and 2) they are eating too much.
Try the Lewit (see below). You know when we say “create the block” ….meaning before lifting or pulling, you gotta lock down the midsection.
Well this exercise can help. And this is an easy one to do anywhere…in your office, at the park, when you’re out to eat, or in your car…heck, you might be able to get some reps waiting in line at the store! (btw, it does target those deep muscles involved in projectile-ing).
Tuesday: Strength 3×12
Wtd Rev. Lunge
DB Incline Press
others as you please
10 Knee Raises (either KTE, or on the “machine” w/ elbows on pads, or lying on ground)
10 Back Extension (on glute-ham machine or lying face down on ground)
10 Bicycle Crunch (work the elbow2knee crossover)
In between rounds,
2 min plank
10 Side Plank w/ hip pulse (each side)
10 Hip Bridge w/ leg extended (each side)