“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.” – Arnold Schwarzenegger
Most strength training plans will help you get stronger, but the question is for how long? This question brings about the endless pursuit of what is the best strength training plan. If you are trying to find the right plan for you, it’s essential to understand how stress affects the body and how we control it through volume and intensity.
Running is as basic of a human function as you can get. But, it is also a skill and one, that as a human should be practiced and trained. Not just because of its practical use in daily life, but because it carries over into your other training as well, including your strength training, biking, hiking, and anything else. We need to quit falling for the latest fad and do what actually works, most notably moving heavy things and going from A to B. In this case, we are talking about running.
Words mean things, they are not just puffs of air, if we are not specific in how we use them, our ability to bend and shape the world in our image is severely hampered. This is why it’s important to use the correct words at the correct time and know exactly what we are saying when we use them. In this case, we are talking about word choice in the gym.
Over a decade of training Marines, those wanting to be Marines, and myself working towards a world record pull up at 235lbs, I think it’s safe to say that I have mastered the art of the best way of how to train to do a pull up. The secret is actually really simple, negative pull ups at increased volume while warding off shoulder injuries. But, like most things, that is easier said than done.
Running injuries suck, but if you have pain in your lower leg that might be either Achilles Tendonitis or a Soleus Strain, I might have a solution for you. Fight the status quo, keep moving, train the injured areas, mobilize your restrictions, and get back to running. It could be less than 4 weeks until you are back on the road stronger than ever.
Diagnosing a running injury is typically pretty easy. It gets a little more complicated when you start talking about soft tissue on the back of your leg. With a few simple tests and understanding the anatomy of how your leg functions, you can be on the right track to finding what is causing you lower leg pain and get you back to running.
You can lose your extra fluff, keep your muscle, and still enjoy life. Just don’t expect it to be overnight, and don’t try to cheat the system. A few simple rules can help guide you on your journey to finding this long lost art of “within reason” and still get you to improve body composition and have healthy weight loss.
Breathing is important for a number of reasons, but controlling how you breathe is a factor that is rarely accounted for. In a field such as fitness, where we often talk about minutia that helps in less than single digits, it can seem almost impossible to improve by double-digit percentages, but breathing through your nose and training that way to control breathing can do just that, a.k.a the Oxygen Advantage.
Functional fitness is the foundation of all successful athletic training plans. If you want to reach your goals, whether that is getting stronger, making your life easier, competing in Crossfit, or some other sport, you need to ensure your training plan meets three essential criteria.
Lower back tweaks happen, but they are only as bad as you allow them to be. This is not the first lower back tweak article I’ve done, and it probably won’t be the last. Unfortunately, lower back tweaks are a part of life, but if you do these 4 steps you will be ready to jump on some new adventures in no time:
Give Me The Fish (GMTF): Stop taking lifting cues from random places on the web. Cues are for correcting a specific problem that triggers you at the moment to correct a specific deficiency. Just like with all things, context matters, and applying a cue to yourself at the wrong time can end up making your […]
Training is all about forward progress. Having to stop because of an injury can put you back weeks or even months. Because of this, calling yourself “injured” should not be taken lightly if you’re serious about reaching your goals. There is a big difference between being hurt or injured, and pain is not it. Injury has to do with permanent, debilitating, or physical indicators. Hurt is your body being forced to adapt to a new stimulus or minor damage that comes with the training territory. Learn the difference and prevent misdiagnosis and months of setbacks.
ig toe pain when squatting is often caused by the shoes you’re wearing. Feet can change over time and just because your shoes fit when you bought them, doesn’t mean they fit now. This is especially true if you are a runner. And, when you do buy new shoes, remember that toes splay more than you think underload, so you may want to look into buying a pair with a bigger toe box.
If you are hitting plateaus, starting to feel like you are stuck in a rut during your training, or you just wrapped up a hard season, it’s time to do a 180-degree turn and change your routine. I don’t just mean switching in one exercise for another. I mean picking a new sport, trying a new skill, and forcing your body to adapt by giving it something new to adapt to. Improving yourself is a mental and physical game and both can be burnt out. Change your training routine and see the results.
Table of Contents Crash Coursing The IronmanFirst Step Is Verbal Commitment3 Months Till Race DayDeveloping A Beginners Ironman Training PlanIt’s Not As Bad As You ThinkPrinciple #1: Have A PlanBuilding Out The PlanDetermining VolumeBut That’s ImpossiblePrinciple #2: RecoveryRecovery Is EssentialPrinciple #3: NutritionPrinciple #4: Learn Required SkillsIronman Is Skill Based Like All Other SportsPrinciple #5: Find […]
Over 7 years of experience with being in ketosis has led me to believe that the Keto lifestyle really does have more benefits then you can count, but it’s not the end-all-be-all for your nutrition and performance goals. Ketosis is just another energy system, use it intelligently and you will not only look good naked, but you will feel infinitely better. Use it poorly and it can have disastrous consequences. Moral of the story, don’t be a robot, use what you learn to your advantage and don’t just do what the interwebs tell you. Remember, there is no Keto Prize, except for maybe more pocket bacon.
Contrary to popular meat head belief, pain does not always equal gain. Pain can also be a hint to take your hand off the damn stove. When working out, this manifests in poor technique. Poor technique that can be solved with the simple concept of maximal loading. Understand the importance of load sequence when lifting and you will not only increase your strength, but eliminate lower back pain from Squats and other lifts.
If you’re out of shape, it’s by choice. Committing one of three sins of the weak is a fast track to sucking at life. Being lazy, failing to see the importance of health, or playing the victim card is not only obnoxious to those around you but self-destructive. Your body is an investment more valuable than anything else on this planet. Putting the time into making that investment grow is completely in your control and essential to success. Get up off the couch, take control of your life and become a physical badass.
Training for a 50-mile Ultra Marathon is not as hard as you think. As long as you are active and know how to push through pain you can do it too. With three people starting at various levels of fitness and three very different and not that intense training plans, we were able to train to the point of being able to run a 50-mile Ultra Marathon.