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Fitness Finishers: 7 Lethal Finishers to Get You Shredded!

Growing up, I was a big wrestling fan, I mean huge!  Macho Man Randy Savage, Hulk Hogan, Ultimate Warrior, you name it and I was all about it.  I lived to see all of my favorite stars go head to head and beat the snot out of each other (yes, I knew it was fake even back then).  But, what I loved most was watching the way these guys would end their matches.  There was always something to look forward to, a special move that would leave their opponent out for the count – a FINISHER.

This was something that always made the matches exciting and gave everyone something to look forward to.  It was what made each wrestler unique and notorious all at the same time.

You’re probably thinking “what does all this have to do with fitness?”  Two reasons actually.  First, I just really liked wrestling as a kid and I thought I’d make that mainstream information.  Second, the most electrifying and devastating part of a well programmed workout is also known as a finisher.

RandySavageHulkHogan

wrestling sure was good back in the day!

Depending on who you talk to, the finisher may be the most dreaded or the most welcomed portion of a workout. There are a few characteristics that make a finisher truly effective:

  • Highly metabolic – your conditioning is definitely put to the test
  • Includes a variety of compound movements – the more muscles working the better
  • 5-15 minutes long – long enough to do damage but not so long that intensity is compromised
  • You’re spent – it’s called a finisher for a reason

The primary objective of any good finisher is to:

  • Increase metabolic conditioning – both aerobic and anaerobic systems will be targeted
  • Burn more fat in less time – higher intensity yields greater fat burning potential
  • Preserve muscle mass – compound movements help to maintain lean muscle
  • Make workouts more challenging and exciting – beats sitting on a treadmill for an hour

The sky’s the limit when it comes to putting together killer finishers.  The key things to keep in mind are your current fitness level, exercise selection, and how much you’re willing to suffer!  It should go without saying that intensity is definitely the name of the game here.

Over the years, I’ve definitely put myself as well as others through some pretty epic workouts.  However, there are a few spicy ones that come to mind.  Here are 7 finishers that will hopefully one day go down in the hall of fame.

1. “Death by burpees” – Anytime you hear the words “death by” you should be afraid….. very afraid.   The “death by” rep scheme is where you perform 1 rep of an exercise, the next minute you do 2 reps and you keep adding one rep every minute until you cannot complete the full rep count within the minute.  It gets intense pretty fast but makes for a great conditioning workout.  Your workout would look like this:

1st minute – 1 burpee

2nd minute – 2 burpees

3rd minute – 3 burpees

4th minute – 4 burpees

etc. until failure.

A good goal would be to get to 15 minutes or more.  Burpees….Never leave home without them.

2.  Thrusters – The thruster is likely the most feared barbell exercise.  It’s potency is not to be underestimated.  This full body exercise will get your heart pumping and send your metabolism into overdrive in no time! Your thruster workout will look like this:

Every minute on the minute for 8 minutes: perform 8 thrusters.

Start on the minute and perform 8 thrusters. The time remaining in the minute is your rest. Repeat for 8 minutes – 64 reps total).

Use a moderate weight that will allow you to complete all the reps in the allotted time.

Sounds simple enough, but the short rest periods will catch up to you pretty fast leaving you gasping for air and drenched in sweat in a mere 8 minutes!

3. Row 100 calories for time – Rowing sucks.  But it delivers one hell of a workout.

Fellas aim for 5 minutes or less.

Ladies aim for 6:20 or less.

Things to remember:

  • Maintain long and powerful strokes.
  • Don’t go out too hard from the start.
  • Keep your breathing controlled.
  • Try keep a consistent pace.
  • Save some gas for the final 20 calories.

3.  Wall/balls and double unders – These two exercises were made popular by Crossfit and for good reason – they will humble even the biggest and strongest specimens on the planet.  The combination of throwing a medicine ball to a 10ft target paired with a high skill conditioning exercise like double unders will serve up an extra large can of whoop ass! Your workout will look like this:

In 10 minutes, complete as many rounds and reps of:

1a. 15 wall/balls

1b. 30 double unders

(men use a 20lb ball/women use a 14lb ball)

Aim for 6 full rounds or more.

Things to remember:

  • Try to keep a steady pace for the entire 10 minutes.
  • Break up the wall/balls early to prevent “redlining” and taking too many long breaks.
  • Stay relaxed and don’t get too frantic with your double unders.

Wallballs

Tombstone_Piledriver

not sure what’s worse, wall/balls and double unders or a tombstone piledriver

4.  Box jumps and pushups – These are two great body weight exercises that make for an effective full body workout.  Your workout will look like this:

1a.  Box jumps 21/18/15/12/9/6/3

1b.  Pushups    21/18/15/12/9/6/3

You can approach this workout in 2 ways:

  1. Try to keep all sets of pushups and box jumps unbroken and rest 45-60 seconds between sets (rest only after you’ve completed a set of box jumps and pushups).
  2.  Complete the entire rep scheme as fast as possible.

The first option may be better for beginner to intermediate lifters and the second option will definitely challenge advanced lifters.  Either way, you’re gonna get a fantastic workout.

5.  Dumbell snatches and split jumps –  All you need is a dumbell and some heart for this little ditty.  Your workout will look like this:

1a.  Dumbell snatch 5ea/6ea/7ea/8ea/9ea/10ea arm

1b.  Split jumps 5ea/6ea/7ea/8ea/9ea/10ea leg

Again, you can either do unbroken sets with short rest periods (45-60secs) or complete the entire rep scheme as fast as possible.  Choose a weight for the dumbell snatch that is challenging to do 5-6 reps with and use that weight for the entire workout.

dumbbell-snatch-25-of-your-body-weight

sometimes a single dumbbell is more than enough…

Things to remember:

  • Make sure you get full range of motion with your split jumps (back knee touches the ground and full extension of knees and hips in the air).
  • Make sure you get full range of motion with your dumbell snatches (dumbell touches the ground at the bottom and arm and legs fully extended at the top).

6. Clean and Jerk/Back Squat Complex – There’s nothing like a good barbell complex to put hair on your chest (or give you that bikini body if you’re a lady).  Disputably the most effective way to burn calories and hence burn fat, barbell complexes are must if you’re looking to get shredded.  Your workout will look like this:

1a.  Clean and jerk 1/2/3/4/5/6/7/8

1b.  Back Squats     1/2/3/4/5/6/7/8

Use the same weight for both the clean and jerk and the back squat.  The limiting factor in this workout will be the clean and jerk so use a weight that you can clean and jerk comfortably 4-5 times.

Try to perform unbroken sets with short rest periods (45-60secs) or complete the entire rep scheme as fast as possible.  Get ready to sweat, this one’s gonna cook.

7.  Kettlebell swings and stairs – Nothing fancy here, just good old fashioned work.  Sometimes keeping it simple is the most effective way to go.  Your workout will look like this:

1a.  Stairs              3/4/5/4/3

1b.  KB Swings 15/15/15/15/15

Fellas try a 24kg kettlebell.

Ladies try a 16kg kettlebell.

Depending on your fitness level and mobility, you can either use the Russian or American swing.  For the more advanced lifter with no injuries, you can use the American swing. For beginners or anyone with shoulder or lower back issues, the Russian swing will be a safer option.

Annie-Thorsdottir-KB-Swing

the American swing definitely packs a punch!

Try to perform unbroken sets with short rest periods (45-60secs) or complete the entire rep scheme as fast as possible.

If you don’t have access to a staircase, you can do shuttle runs instead (i.e. 50/75/100/75/50 meter shuttle runs).

We all want to get the best results in the least amount of time possible but unfortunately that means you’re going to have to endure a little pain and suffering to get there.  It’ll be all worth it when you have herculean strength and a body that would have given the Ultimate Warrior a run for his money.

ultimate-warrior-2

rest in peace Warrior!

What other exercises do you like to use for finishers? Drop a comment below!

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How to Burn Fat – The Definitive Guide…

Training in essence is quite simple – training objectives that is.  Let’s be honest, most people fall into one of two major training categories – fat loss and muscle building.  Of course, there are other goals such as strength, work capacity, endurance and things like that, but most of us are either trying to achieve some combination of fat loss and increased muscle mass.

Today, we’re going to look specifically at fat loss and the most effective ways to shed those dreaded jiggly bits.  Notice how I used the term fat loss and not weight loss?  The problem isn’t weight, it’s fat!  Just because you lose weight doesn’t mean you’re any better off than you were before.  The idea is to improve your overall body composition to become healthier, stronger, and fitter overall.  Achieving this takes a little more than simply going on a cabbage soup diet and riding the elliptical for 2 hours a day.

What it comes down to is being smart and strategic with both your training and nutrition. If you’ve been training for any length of time whatsoever then you’ve probably made a few mistakes along the way including:

  • long, monotonous cardio sessions at the gym
  • crash dieting only to gain back the weight you lost and then some
  • switching from weight training to cardio exclusively
  • using light weights and high reps to try and get ripped
  • drastically cutting your calories
  • endless ab workouts that still leave you with a flabby belly
  • training 7 days/week

It’s all good though, making mistakes is part of the training process.  Learning from them is what’s going to take you to the next level.  Now let’s get down to business.

There are many ways to achieve great results but I’m going to outline some of the most effective methods that will burn fat AND preserve muscle mass.  That’s right, you have to be able to keep your hard earned muscle in the process otherwise what’s the point? Unless you just want to be skinny fat and have the strength of a 10 year old boy then you better listen up.

Here are some proven methods to burn fat in a SENSIBLE and SUSTAINABLE fashion:

1. Lift – Most people that want to lose fat will usually decide to take up jogging or some other cardio activity first.  Not the best move. The first step to burning fat is to actually build muscle and the only way to do that is to lift.  Studies have shown that people who weight train exclusively lose more fat than people that do aerobic exercise exclusively. Muscle is the engine that burns all fuel, the more you have the easier it is to burn fat.

2. Use big lifts – Once you’ve decided to start jacking weights, you’ve got to make sure you’re using the most effective exercises and those are the big compound lifts.  Exercises like squats, deadlifts, presses, and chinups use lots of muscle groups and elicit the greatest metabolic response compared to isolation exercises.

46-arnold-schwarzenegger-leg-squat

lift big to get lean

3. Interval train – There are numerous studies that point to the effectiveness of interval training.  Methods such as HIIT (high intensity interval training) and tabata are prime examples of how better results can be achieved in a fraction of the time.  As opposed to steady state cardio, interval training forces you to work at higher intensity causing you to burn more fat while preserving lean muscle tissue.  Greater improvements in aerobic conditioning have also been shown with interval training versus traditional cardio.  If you’re pressed for time and want a killer workout, give some of these firebreathers a try:

  • treadmill – 1min on/1min off x 8 @ 15% incline
  • sled pushes – 40 meters x 10 (60-90sec rest between rounds)
  • burpees – 30 seconds on/30 seconds off x 8

froningsled

sled pushes = intensity!

4.  Do steady state cardio after interval training – Now I know I just said that steady state cardio is inferior to interval training but all forms of exercise have value depending on how and when they’re used.  Studies have shown that interval training helps to effectively release fat cells into the bloodstream to be used for energy.  However, sometimes not all of those fat cells get used.  Something as simple as 10-15 minutes of steady state cardio after a hard session of intervals can be an effective way to pick up the leftovers and burn even more fat.  Think of this as the icing on the cake.

5. Fasted cardio – The idea here is to perform your cardio sessions first thing in the morning on an empty stomach.  This is also when your growth hormone levels are highest and insulin levels are lowest.  At this time, your body will efficiently use fat for energy.  Both steady state cardio and interval training will be effective at this time.  If you’re not a morning person or accustomed to training on an empty stomach then you may find it hard to workout at your normal intensity levels.  If the quality of your workouts are suffering too much then you may be better off training at other times during the day when your output is higher.  However, this is definitely a great option for those of you who like to get your workouts over and done with first thing in the morning.

6.  Complexes – This is disputably one of the most effective fat burning methods.  Complexes are when you perform a series of compound movements in succession with little to no rest in between each movement.  These complexes can be done with barbells, dumbells, or kettlebells as long as there is sufficient overload.  The overload allows you to burn more calories and maintain strength and muscle mass while you melt the fat off your body.  Here some complexes that never disappoint:

  • barbell complex – 10 hang cleans/10 thrusters, 9 hang cleans/9 thrusters etc… 1 hang clean/1 thruster (rest 60-90 sec between sets)
  • dumbell complex – 10 db squats/8 db bent over rows/6 db push presses x 5 (rest 60-90sec between sets)

When performing complexes, use the same weight for all the movements and keep strict rest periods to keep the intensity high.  The combinations are endless, they key is to go hard to get the best results.

Check out the video below of Rob Orlando crushing the “bear” complex.

[youtube id=”8IQftORtxqk”]

7. Crossfit – Yes, believe it or not, Crossfit is a fantastic way to rev your metabolism and shed some serious fat.  Much like complexes, Crossfit uses a wide variety of functional movements and when performed at high intensity you get one hell of a metabolic stimulus!  The intensity (doing more work in less time) is what makes Crossfit so effective (and controversial).  The proof is in the pudding, all you have to do is look at the physiques of some of the top competitors.  Of course, Crossfit isn’t for everybody but it’s hard to argue some of the tremendous results it delivers.  If you’re looking to spice up your workouts and shock your body, give Crossfit a try.

8.  Train 4-5x per week – Workout frequency is just as important as workout intensity.  To ensure you are getting enough metabolic output, you should be training  4-5 days/week.  This will keep your metabolism elevated and enhance your fat burning efforts.

9.  Keep your workouts under an hour – If burning fat is your number one priority, then your workouts should be shorter and more intense.  No more long, arduous sessions at the gym.  Focus on quality exercises and being efficient with your time.  Full body strength complexes or 15-20mins of strength work followed by 15-20mins of interval training is the way to get things done.

10.  Train explosively – Not enough good things can be said about the benefits of developing power.  Using explosive exercises like sprinting, plyometrics, and Olympic weightlifting are phenomenal for fast twitch muscle fiber development and smoldering fat cells.  To learn more about training for power click here.

powerclean

in the land of strength, power is king..

11. Get plenty of sleep – During sleep, the body has an opportunity to repair itself and set the stage for optimal fat metabolism.  Growth hormone and testosterone levels increase during sleep and are vital to burning fat.  Keep your hormones and metabolism in check by getting 7-9 hours of sleep per night.

12.  Eat only when you’re hungry – Sounds simple enough but you’d be surprised how quickly we turn to food to be social or to kill time.  If you listen to your body more and only eat when absolutely necessary, you’d be surprised how much less you’d consume.  I’m not suggesting you starve yourself just simply be more conscious of your intake.

13.  Eat plenty of protein – Adequate protein intake is necessary to preserve lean muscle and will keep you full longer.  This reduces the urge to snack on refined sugars and processed foods. Aim for at least .75-1 gram per pound of bodyweight.

14. Eat healthy fats – That’s right, eating fat will help you to lose fat.  Healthy fats found in foods like fish, avacado, nuts, and eggs don’t spike insulin levels the way refined sugars do.  This means that your body will better use these foods for energy rather than storing them as fat.  Also, these foods contain more vitamins and minerals making them a better food choice overall.

nutsssssss

15. Take caffeine before training – Caffeine has been shown to stimulate the release of fat cells into the bloodstream to be used for energy.  A cup of coffee 30-40 minutes before a workout can be enough to jumpstart your metabolism not to mention provide a nice energy boost before your workout.  If you’re sensitive to caffeine then less potent options like green tea may be more suitable.

16. Keep most of your carb intake around training – It’s important to maintain a reasonable carb intake even when trying to lose fat.  To help fuel your workouts consume some carbs 30-60 minutes before training.  Nothing too heavy, something that digests relatively quick like fruit is a good option.  To maximize recovery, consume fast acting carbs within 30-60 minutes post workout.  Your carb intake can be higher at this time since you are less likely to store excess carbs as fat.  Listen to your body and consume enough carbs to give you the energy you need to train without feeling sluggish or depleted but not so much that you are gaining weight.

17.  Cut calories effectively – If you’re the type of person that likes to count calories then you need to make sure you reduce them in a rational manner.  What I mean is that you don’t want to cut your calories too drastically.  If you do, you run the risk of 3 major pitfalls:

  1. slower metabolism  – the body is now burning less fat at any given time.
  2. reduction in lean muscle – the body is now burning muscle instead of fat for energy.
  3. increase in fat – restricted calories can lead to cravings for unhealthy, calorie dense foods that promote an increase in fat.

Don’t cut calories by more than 500 per day to ensure normal metabolic function.  It’s also important to note what calories you are cutting.  For example, you don’t want to reduce your calories from protein too much as they are needed to preserve lean tissue.  Manipulating fat and carb intake may be your best bet depending on what your consumption levels are at currently.

Sensible and sustainable are the key words to take home.  You can definitely use more extreme methods to cut fat but life will be miserable and you’ll most likely gain every single pound back and more.  Training should be enjoyable and rewarding and these methods will ensure it stays that way.

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Words of Wisdom: 41 Fitness Rules to Live By…

Here’s the deal.  If you’re looking for a quick fix, an easy out or some magic pill then this fitness game probably isn’t for you.  If you’re dedicated, open-minded, and enjoy pushing your physical and mental limits, then I’d say you have a fighting chance of not living your entire life as a snot-nosed weakling.

Like any other game, the fitness game has rules (or at least they should be rules, then you could dropkick any fool who tried to break them) that when followed your chances of success increase tenfold.  In other words, the goal is to train hard, get great results and not look like a complete douchebag in the process.

Not to sound like an old man, but with age and experience does come wisdom.  It would be an injustice for me not to pass on the few “pearls” I’ve learned over the years (I’m still learning by the way).

Here are 41 fitness rules to live by:

1. There are NO RULES! – The strongest, fittest and most bad-ass physical specimens walking the face of the earth didn’t get there by following some cookie cutter program in a textbook or magazine.  They got there through trial and error, hard work and discipline, and defying conventional wisdom.  Keeping an open mind and the ability to adapt will keep your training fun and rewarding.

bruce

2. Not all exercise is created equal – If it were, then long walks on the beach would be all we need.  We have to stress our bodies in specific ways to achieve a desired result.  For example, heavy deadlifts and sled pushes produce a drastically different result than a 10km jog.  If you want to be weak and look malnourished then jogging will meet your needs but if you want a body that’s worth a double take, then you’ve got to push weight – on a regular basis.

3. There is no ideal program – You can search high and low trying to find the “perfect” program but it simply doesn’t exist.  What does exist are effective programs that when properly applied produce fantastic results and ineffective programs with no substance that are a complete waste of time.  Anything that forces you to work hard and makes you better than you were yesterday is an ideal program.

4. Compound movement is and always will be king – It doesn’t matter if you’re trying to get bigger, stronger or lose fat, the answer is always to use compound exercise.  I’ve yet to see an effective program that didn’t contain a squat, deadlift, press or row, but I have seen a ton of shitty programs filled with curls extensions, and crunches.

5.  Universal machines are expensive but provide little value –   Pick up a dumbbell or a barbell and learn how to move weight through natural ranges of motion that aren’t predetermined by a machine.  No one’s ever asked you what your max “pec deck” is.

6. “The more things change, the more they stay the same.” – Advancements in technology has changed the way we communicate and live our lives.  In some ways better and in some ways worse.  The abundance of choice we have nowadays has distracted us with useless “wants” however the best results are still achieved when we fulfill our basic “needs.”  Needs such as our primal need for a healthy diet and regular exercise.  A stalk of broccoli was good for you 50 years ago and it still will be 50 years from now much like a chin-up or a lunge.  We’ll never outgrow the basics.

7. The “Big 3” will never go out of style – To further elaborate on #6, the big 3 (squat, bench, and deadlift) and its variations are the foundation of almost any good strength and conditioning program.  Become a master of these exercises and everything else is gravy.

8. Nothing great was ever achieved without intensity – Whether your goal is strength, hypertrophy, work capacity, or fat loss, training at high intensity is undeniably the way to go. Shorter rest periods, more time under tension, steeper inclines, and higher speeds are just a few ways to get to the promise land faster.

9.  No program will work unless you do – It’s not enough to just show up.  You have to put in work and lots of it.  The world’s greatest program is useless without effort.

10. Reserve low intensity cardio for active recovery – A light jog, a long walk or a bike ride are great ways to flush out toxins and keep your muscles loose until it’s time to hit it hard again.

11. Don’t neglect accessory work – Use unilateral exercises to address imbalances and weaknesses.  These exercises aren’t as glamorous as the big lifts but are necessary for proper activation, stability, and strength.  Exercises like single leg deadlifts and single leg glute bridges are an excellent choice.

12.  You don’t always have to go heavy to get stronger – Let me clarify.  You don’t need to always train in the 90% or above range to increase your strength.  Just the other day, I hit a 455lb back squat and I haven’t put more than 400lbs on my back in over 5 years! Don’t underestimate the strength that can be developed at higher rep ranges.  Good quality sets in the 5-15 rep range can produce some shocking results.  It will also be easier on your joints in the long run.

[youtube id=”cMUgKD8fKoc”]

13.  Don’t neglect your overhead strength – Lifting weight over your head is an often under trained movement pattern.  Like I mentioned earlier, it’s important to train through all major planes of motion to avoid muscular imbalances.  Strong, healthy shoulders will allow you to get more out exercises like benching and chin-ups.

14. Maintain healthy thoracic mobility – Overhead strength does not exist without sufficient thoracic mobility.  Many of you have been unlucky enough to have a job where you sit at a desk all day.  This absolutely destroys your posture and inhibits a lot of major movement patterns including overhead range of motion.  Work on your thoracic mobility to avoid neck and shoulder problems.

tspine

thoracic mobility is critical for overhead movements

15. Lifting shoes can save you a lot of pain and frustration – If you have poor ankle mobility (i.e. you have trouble squatting to full depth and keeping your heels on the ground) then Olympic lifting shoes may be the answer to your problems.  Not to mention, they just look cool.

16.  Hang cleans and hang snatches are the way to go – Olympic lifts performed from the “hang” position are excellent for beginner to intermediate lifters. There’s less room for error (i.e. early arm bending and the bar coming away from the body) and promotes explosive triple extension (hips, knees, and ankles extend simultaneously).  These movements are simply too good to pass up.

hangsnatch

keeping the bar close to the body is essential in Olympic lifting

17.  Strength can solve most problems – Want to run faster? Jump higher? Want a bigger chest and shoulders? 9 times out of 10 the answer is to simply get stronger.  The more weight you can lift, the more force you can produce and the more you can stimulate your muscles to grow.

18.  Women who look best in yoga pants don’t do yoga – Random thought but the irony was too good not to mention it.

19.  Ladies, your ideal body is just a few squats and deadlifts away – Your fat loss efforts will be more successful under the bar than on an elliptical machine.

camille

20. For beginners, training is a sacrifice, for veterans it’s a way of life.

21. Bodybuilding is not for the general public – Bodybuilding works but the workouts are too long and boring for the average Joe to stay committed long enough to get any results.

22.  Less is more – Training doesn’t need to be complicated to be effective.  In fact, there are a relatively small amount of movements worth doing on a regular basis so don’t waste your time with all the “fluff.”

“It’s not daily increase but decrease – hack away the unessential!” – Bruce Lee

23.  The “ideal” body can be achieved with basic strength training, high intensity conditioning, a high protein diet and limited consumption of processed foods PERIOD.

24. Yoga’s greatest value is in active recovery – In the strength and conditioning world, flexibility and mobility are often overlooked and yoga is a great way to address this.

25. Exercise is the best preventative medicine on the planet – The only catch is that it’s hard work and you have to do it regularly.

26.  The secret is to gain momentum – Newton’s Law of Inertia can be applied to fitness as well.  It basically states that it takes less force to keep an object in motion than it does to put it in motion in the first place.  In other words, the hardest part about training is to simply get off of the couch and get started.  Once you’ve established the habit (which for most takes about 6 weeks) and gained some momentum, it’s far easier to stay committed.

27. Overtraining is like the moon – We know it exists, very few have experienced it and it’s so far away that it’s not something the average Joe needs to be concerned about.

28.  Lifting weights is the new prescription medication – Decreasing testosterone levels? High blood sugar? Low bone density? Lift.

29.  Lifting weights fast is the new cardio – Barbell and dumbbell complexes, and intervals using big lifts are the way to shed fat and build a strong set of lungs.

30. If it comes from European descent it’s a good thing – i.e. TURKISH get-ups, BULGARIAN split squats, ROMANIAN deadlifts, RUSSIAN kettlebell swings…

bulgarian

bulgarian split squats aren’t glamorous but they work!

31.  Develop your posterior chain – The best way to develop strength, power, and athleticism is to develop your hip extensors (glutes, hamstrings, and lower back).  Kettlebell swings, sled pushes, and deadlifts are a great start.  Well developed glutes and hamstrings make for an admirable physique that is more resistant to injury not to mention you’ll be as strong as an ox.

hammy

32.  Train your weaknesses – If you suck at an exercise do it at least once a week.  Either at low intensity or high intensity just do it.  Doing what you’re already good at might feel good but it doesn’t make you any better.

33.  A weight vest is a great investment – Another random thought but it’s such a great training tool.

sam-briggs-box-vest-web-h2_1

sky’s the limit with a weight vest!

34. Variety is key but don’t stray too far from the basics – Switching up grips, loading (front vs back), and tempos are easy ways to keep the body guessing.  However, don’t get so creative that the objective of the exercise is completely lost.

35.  Don’t neglect your conditioning – 5-10 minutes of a high intensity finisher at the end your workouts is enough to maintain a good level of conditioning.  It’s far easier to stay lean year round than it is to try and lose 20lbs every summer.

36.  The “listen to your body” conundrum – Veterans need to listen to their bodies more and learn how to take their foot off the gas sometimes and rookies need to learn how to push through discomfort and understand that pain is only temporary.

37.  Compliment your barbell work with high rep bodyweight exercises – Absolute and relative strength are the foundation of a well rounded fitness program.  For every bench press there’s a pull-up, for every deadlift there’s a push up.  You get the picture.

38. Dan John put it nicely – “Put weight overhead. Pick it up off the ground. Carry weight for time or distance. The body is one piece.”  If you’re doing all of these things on a regular basis it’s pretty hard to lose.

39. Crossfit is hard not dangerous – It’s tough, it’s really tough but that’s what makes it so appealing.  If we never pushed the boundaries, no one would’ve ever climbed Mt. Everest and we never would’ve put a man on the moon.  Not all of us are cut out to test the limits of the human body but that doesn’t mean those limits shouldn’t be tested.

40. Veterans are intrinsically motivated and don’t need a reason to push themselves. Rookies are extrinsically motivated and need to book a tropical vacation before they start to take things seriously.

41.  Can’t we all just get along – Bodybuilders, powerlifters, Crossfitters, and anyone that just enjoys being in great shape all share a passion for training.  It makes no sense to judge and ridicule someone else’s training methods if they are achieving their goals and having a good time in the process.  Let’s be honest, everyone steals ideas from everyone so it’s hypocritical to condemn another “system” of training. Bodybuilders use powerlifting methods, Strongmen use bodybuilding methods, and Crossfitters use everything in between so I don’t see what all the fuss is about.  The people that complain about how unhealthy they are but are too lazy to do anything about it are the ones that should be worried.  The rest of us that put in work day in and day out should be open to new ideas and know that there is more than one way to workout.

I hope you enjoyed these few pearls of wisdom, I’m sure I’ll have more for you as time goes on.  Until then, train hard and train with a purpose.

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