I’ve been involved in the fitness world for almost ten years now. And, during these ten years I have constantly been on the search for ways to make things more simple and clear.
As I’ve been training for a Spartan Race Sprint, I’ve realized that most people have no idea what their overall training objective (end goal) is. Most people don’t even seem to know what their daily training objective (fitness quality) is. Is the objective to get stronger? More conditioned? More mobile?
In my view of the fitness world there are two major qualities and a lot of minor qualities.
- Work Capacity
Most people just wing it and do whatever the current fad is usually leading them to spending more time on the minor qualities while neglecting the major qualities. This is why every program should be based on an end objective. The end objective dictates the daily objective. It tells you what qualities you need to focus on and how frequently you need to focus on them.
Piecing all of this together can be difficult and that’s why I’m going to start selling programs that will best help you get ready for different competitions and reach different goals. The first program will be focused on getting someone ready for a Tactical Strength Challenge and will be available soon. If you have ever wanted to not only compete in a Tactical Strength Challenge, but thrive, this is the program for you.
I will keep coming up with more programs to sell and will have a few other programs available in the next few months. And, if there is any specific competition you need to prepare for or goal you want to reach, let me know.
Before I list out the 5 reasons of why you should be strong, I have two disclaimers…
First Disclaimer: “Being strong” is relative. I can deadlift over 400lbs. That may sound like a lot to some people and like a warm-up to other people. It doesn’t matter. Being strong is relative, the key is the path to getting stronger not the destination.
Second Disclaimer: It doesn’t matter how you choose to get stronger. You can use bodyweight, kettlebells, dumbbells, barbells, sandbags, machines, etc. What matters is the effort you make along the way.
- Strength gives you confidence.
- Strength is practical to real life.
- Strength will help improve your body composition.
- Strength helps you stay injury free.
- The discipline it takes to get stronger carries over to other parts of life. (The most important aspect of all.)
Make it a goal to get stronger. It will not only benefit you physically, but mentally and spiritually as well.
Starting Strength is a tried and true barbell strength program created by strength coach extraordinaire, Mark Rippetoe. On Starting Strength you will focus on five movements, the big three (squat, bench press, and deadlift) as well as the overhead press and power clean. You will train 3 times per week; initially following a linear progression, meaning you will add 5 to 10lbs to the barbell each workout. You will continue doing this until you reach a plateau, at which point you will switch to an intermediate program provided by Coach Rippetoe.
Personally, I have been following the program with great success in preparation for my first powerlifting meet in two years. And, there are three main reasons I think anyone who wants to get stronger should follow it…
- It’s simple to follow. You don’t need much equipment or time. And, you only focus on five movements which definitely simplifies your time in the gym.
- You work your whole body every workout. This is not only great for gaining strength, but also for gaining muscle as well.
- You ignore the fluff and focus on the essentials. This means you will get results if you follow the program as laid out.
If one of your goals for 2017 was to get stronger than I highly recommend you give Starting Strength a try. It’s time to stop jumping from program to program. 2017 is the year to take action on a program that is proven to work.
One of the most common excuses I hear for not exercising is “I don’t have enough time.” This is why I’m going to share with you a simple 10 minute exercise routine you can do either morning or evening right from the comfort of your home. The only piece of equipment you need is something to hang from. And, while 1o minutes is not enough time to get you “ripped,” it is enough time to get you feeling better. Are you ready to get started?
The dead hang will increase hand and forearm strength, make your shoulders more resilient, decompress the spine, and even help you become better at pull-ups.
According to Jonathan Mead, the deep squat will make your knees, ankles, and hips more resilient as well as increase circulation in your lower body. Deep squats are also well-known to strengthen your quads, hamstrings, and glutes.
According to Tim Anderson, founder of Original Strength, “Crawling is a developmental movement pattern that ties everything about you together…Through crawling, neural connections and pathways are established in the brain that allow the brain to become more efficient at communication between the left and right hemispheres. The better the brain can communicate and process information, the better the body moves. Crawling also unites your sensory systems. It integrates your vestibular system (your balance system), your proprioceptive system (your sense of self in space, or your self-awareness system), and your visual system (your visual system). It can even improve your hand eye coordination…Perhaps the greatest benefit to crawling is that it builds a foundation of reflexive strength…Your reflexive strength, also known as your reflexive stability, is your body’s ability to anticipate movement before it happens and/or reflexively react to movement as it happens.”
The side shuffle will increase leg strength, power, and conditioning as well as improve coordination and power. This movement is a great complement to running.
- Broad Jump (aka Standing Long Jump): Perform 5 reps
The broad jump will increase leg strength and power as well as improve coordination and balance.
*Complete as many rounds as you can in 10 minutes.