These exercises, unlike this guy, are pretty awesome and you should at some point and time do them. Incline Bench Row with Dumbbells: We sit a lot..like, all day, in a flexion (pulled forward) position which results in shoulders forward Desk Jockey Syndrome. To correct this people could use some more rowing, a lot more....like 2 times as much rowing (pulling) as pushing. But here's the problem with most rows: They require a good deal of thoracic extension and scapular control which, are mobility issues that people with Desk Jockey Syndrome, do not have. So they do rows and look like this: http://youtu.be/cnTEH-g3HZ0 Notice the rounded over or chest … [Read more...]
Stop Doing This: Random Thoughts Edition
November 6, 2012 by
These are just some random musings about gym stuff that goes on, things people say and do but really shouldn't. 1. Telling People That You are in, Entering or Going "Beast Mode".... When you do this every one immediately knows you're an asshat, so that's a good thing. We don't have to guess ow wait to find out. Think about it for a second. If you're just now entering "Beast Mode" what the hell were you doing in here before? Wuss Mode? 2. Curls in the Squat Rack. Besides the fact that it's sacrilegious, being as the squat rack IS the temple of the gym.....it's just lazy and it makes you an inconsiderate jerk. If some dude want's to squat 300lbs and … [Read more...]
Doing it Better: My Knees Hurt Edition
November 1, 2012 by
Most folks move more like this: and less like this: http://youtu.be/XcE0mZhoxwU There is nothing fluid, powerful, integrated, supple and athletic about their movement. In short order that's why your knee's hurt. It's not from the 3 inch knee bends "squats" with 100lbs on your back you did 15 years ago for 4 months in high school weight training class. Years of poor movement, lack of mobility, lack of strength, lack of power are usually the culprits. So how do we fix knee pain or at least train around it if it's not fixable (which is sometimes the fact of the matter, but not typically the case)? Follow some basic rules/ strategies: Initiate … [Read more...]
26 in the Books….Now What? Random Thoughts.
October 24, 2012 by
After i wrote the last two I thought about some things I should go over. Some Thoughts: About "Lifting Weights": It's called STRENGTH training.... Too many runners do stuff like this: thinking that it's useful... It's not..... It's stupid and worthless and might be making you slower. If you're training for marathons you probably don't have time and energy to waste on worthless exercises. Strength is about FORCE PRODUCTION and nothing else. This guy wins over all of your self-proclaimed running Yoda's. F=MA...it really is that simple. Make a muscle that is capable of producing and absorbing more force. Things like squats, lunges, deadlifts, … [Read more...]
26.2 in the Books…..Now What? Part 2
October 18, 2012 by
You just ran.... A lot... Like 26 miles worth. The worst thing you can do is go run some more. A much better and sustainable approach is to fix your body up, recover and strengthen weak points before training for more self torture another marathon. If you haven't, read THIS first...then come right back. Week 4: NO, you still can't run.... Yes, you've probably lost some aerobic endurance....don't worry, it'll come back. In reality the training residuals from the marathon training are still strong so there is a chance you've lost nothing at all. If you've been doing what you're supposed to your body should be at least in the process of … [Read more...]
26 in the Books….. Now What? Part 1
October 16, 2012 by
Take a Break...... Seriously do (almost) nothing... Last Saturday was the Baltimore Running Festival....known to most of us as the Baltimore Marathon and a LOT of people participated in some form. If you're already a runner or in pretty good shape and just did a leg of the team relay you're OK to get back to training, but if you did the half or whole marathon you should do yourself a favor and take some downtime. I know runners don't like to hear that because they live in some irrational, fear- based alternate universe (don't we all) where after 6 months of intensive training, taking the next 4 weeks off from running, notice I said "running" NOT all activity, … [Read more...]
10 Simple Rules to Write a Better Program
October 9, 2012 by
First off, most of you as in 99% of you reading this should not be writing your own workouts. You should either: Hire someone knowledgeable or Go to the Resources page and buy one of the books listed and do the program inside. Chances are neither of those will happen, at least not at first and you'll try to do this workout programming (writing) part yourself......Granted it's the hardest part of the process if you actually have a clue as to what's going on. But hell lots of "trainers" and "coaches" get "certified" at a weekend seminar and they write programs so it can't be that hard right? Well actually it is....and it takes time to … [Read more...]
STOP DOING THIS!! “Balance Training Edition”
October 4, 2012 by
You're not a bear and It's not the F-ing circus. So why are you standing on top of a ball like one? http://youtu.be/K108CfHW2_4 "Cause it's balance training" That's what everyone says even though it's completely stupid...... Balance, the type used in the real world, occurs on a stable (usually) flat surface. So how in the hell is standing on an inflatable disc training balance? Quite simply.....it's not... Well, that's not entirely true. Standing on inflatable balls and discs will make you better at..... Standing on inflatable balls and disks.....because we know that balance (like most skills) is skill specific. So you'll be gravy when walking through … [Read more...]
