With this week being full of de-load workouts it’s also very important that you take inventory on your nutritional intake. This means getting the right amount of nutrients, calories as well as rest so that your ready to go for the next phase of training. Not only should you focus on adding the right amount of foods to your training schedule but not to do so will lead to possible consequences down the road. Examples include muscle fatigue, low energy levels, decrease mental focus and much more. Even for me as I tend to have a very high metabolism will have issues with unwanted body fat if the nutrition isn’t checked.
Also I’ve been working along side another company for some time testing and retesting certain products to see how certain responses are made physiologically within the body while de-loading. For example say during this week ( de-load week) your having issues with your food intake and recovery of muscle tissue. Maybe your feeling a little beat up from the previous three weeks of training. If so you will want to do what’s called a loading phase (nutritionally) for ultimate recovery purposes. This means stock up on all the nutrient dense foods you can and eat extremely healthy. By the time next training phase starts you should be good to go.
I’ve done this in the past with a mix of WILDERNESS GREENS and regular food items for a super energy boost before training. Although the body (depending on weight and muscle etc) can only absorb a certain level of nutrient, my observations and energy levels have directly benefited from the one week loading protocol.
De-load Week Nutrition Protocol:
Days 1 through 5
Breakfast – Wilderness Greens, 5 Eggs, Tabasco Sauce, Spinach, Large Glass Of Water or Cup Of Coffee.
Snack- Raw or Oven Roasted Almonds and fruit.
Lunch- Make Your Own Pizza ( Increase calorie intake for rebuilding)
On the pizza make sure to try and use as many if not all fresh ingredients. You can put anything you want on it. The fresher and more pure your food items the better for you. This means the leanest meats and non processes foods. I’ll still eat minimally processed food items from time to time but do try and avoid if you can.
Supper- Any fish or any highly packed protein source such as steak, pork loin or wild game if accessible.
This will be complimented with a large side salad usually made with apples, sunflower seeds, cucumbers, green,yellow, red peppers, egg whites etc. Hammer a large glass of water and your good.
Late Snacks- More nuts, seeds, chocolate milk (optional)
As many of you know I’m not a huge advocate of following the paleo diet like some as I enjoy to eat during heavy training weeks. For me I know what my body responds best with and you should too. What I have provided you is an example but feel free to add in or take out what you don’t like. Every athlete or active individual will respond differently to the foods they ingest. Pay particular attention to what works best for you and discard the rest. Be careful about what you hear and read and listen to your own body at all costs.
In a nut shell the idea is to consume excellent protein and carbohydrate sources with lots of water during recovery. The pure sources of food help to cleanse the body and restore energy levels. If you have issues with the intake of large amounts of food I always suggest supplementation. For me I always use Wilderness Athletes Products. I’ve got great results during the building phase ( three weeks of training) as well as the de-load or recover phase.
Something that I’ve done for years and now have decided to tie into my strength training is more hunting specific type workouts. Specifically It’s the carry over process that I look to constantly develop and how it can greatly influence not only the body but mind as well. More importantly it’s not only training that will effect what you can but how you can form and set certain goals for yourself.
Whats this have to do with strength you may be asking It seems more and more evident that mental toughness and discipline are lacking greatly in our society. This not only effects what we do in the weight room but how we approach every day activities. Our attention spans are fixed on the technological advances made in recent years which although may be good for communication cause a decrease in human performance because of the “I need it now” attitude. Strength as well as anything that’s good takes time, hard work and mental focus to happen.
I think I’ve made this very clear but you can see that strength training is more than going to the gym and working out. Apply it to your life in all ways that you can think of. Today it’s carrying over those strength training skills to knife making and hunting. This ties in to pure and true development of human potential. What do you choose to do with your performance gains?
Your willingness to focus forward with discipline to get the job done will be rewarded with achievement in the short and long term goals you set for yourself. Remember it’s your world and you get one shot at it as far as we know. Make it a good one.
If you don’t have any goals except for getting stronger in the weight room that’s fine. But for those that have questions as to what they should be doing or want to do, ask yourself questions as to what is it you like to do? Then take the first step toward that. In time your strength in body and mind will be evident not only by your peers but from the longevity and great feeling that you get out of living your life.
One of the best ways to get into prime time physical condition is to train violently. It’s not always been like that though. From when weightlifting and physical conditioning started you would see a large focus on single set movements and even isolation lifts that did more to slow athletes down. As the saying goes the bigger you are the harder you fall stands true.
As time went on and the golden era demanded more from the bodybuilding population, the multi-joint power lifts became more of the focus primarily in the athletic and collegiate schools and Universities. The transition of big and bulky isolation lifts to sport specific movements originated. It’s this style of training that will give you the athletic advantage needed to break through many walls and barriers.
One thing that sticks out in my mind that separates the two sides is the ability to explosively control heavy weights vs the slow and methodical approach to gaining strength, size and physique change. When you activate muscle tissue under extreme intensities you will have the ability to create more fast twitch muscle tissue than you will with slow smooth controlled movements. Fast twitch muscle sticks out and looks even cooler. It’s the awe factor that make some wonder how some can build the body’s they do. Of course this is a little vain but damn muscle looks awesome doesn’t it?
Genetics has something to do with God given ability. There is a certain gap or window of opportunity that all can benefit from though. The focus is to know what to do and how long to do it through specifically designed training programs that follow progressions and training manipulations through a training cycle (Survival Strength).
Slow heavy strength training (bodybuilding) will cause you to become exactly that, bigger but slower. The muscle growth is great but you’re ability to maneuver is compromised. Some collegiate coaches actually prefer an athlete with less muscle mass and more quick, fast twitch muscle fiber type.
If you remember a post or two ago Jason Peter was one of those guys who had the ultimate athletic prototype. Not too big but could move lightening fast. He was mean and showed his explosiveness against the offenses that tried to stop him.
The pattern to follow to become bigger and more explosive with the freakish potential is to follow aggressive and violent training situations. Maybe I should restate that? Become aggressive and violent in the weight-room. Carry that over to your sport or activity and DOMINATE. How? Move as fast as you can under controlled movements.
A sample real quick workout you can do that will save time and maximize power potential try this one out for size. The staple of my programming originates from the multi-joint power movements. The following workout looks like this. Use a five, four, three, two, one rep scheme with two movements.
He’s one of those people that you just don’t see everyday. I’ve spoke of him before with his lightening quick reflexes and amazing one inch punches. This guy was so quick that he’s known to use electricity to increase quickness. Don’t quote me on it but that’s what I’ve heard. How can we learn from the great Bruce Lee?
BELIEF! Belief in yourself and belief in the infinite. This guy was a deep thinker, philosopher, inventor. He was one of and in my mind the best marital artist ever. One of the most important ideas that you will want to remember and constantly be aware of is your attitude. Although there are a few definitions of the word attitude my favorite is “a position of the body or manner of carrying oneself.”
Lately we’ve been talking about bringing back that swagger into your life and becoming disciplined. We’ve also explored the idea of intensity and making things happen in sport. Relating attitude with sport is that in all forms of movement the individual or team in the better position to win will win. It’s important to think about this in all phases of the game and life. Just one moment too late or too soon and you can miss. We’re talking fractions of inches here and it’s like that in everything we do.
Develop the attitude by having the desire. Get the desire from a meaningful goal then position yourself for the win. You may fail and it’s my hope that you do but you will succeed. Failures strengthen your attitude through understanding. The only reason why your current situation is tough is because your being built for the better. It’s your attitude that will determine how fast the good comes your way.
Believe in yourself and become the master of your own universe. You’re capable of doing some miraculous things. So astonishing that you could literally change the world with what you can do. With the right attitude, persistence, and strength in mind, body and soul you can. Just like you I constantly tinker with new ideas, movements and training ideas. It may revolve around training but I mix the experiences I go through in workouts to life. You may do it in your profession as I do mine but when I see something that might work I dig so deep into it that it has to. If it doesn’t find another way.
Make it work with the right attitude and dig deep into your training or activity. Let it become you. If it’s not the right environment get into one that suits you and develops your strengths to the maximum.
I seem to be a pretty serious fellow when it comes to strength training and human performance. I struggle with dialing down the intensity knob at times which may bother some but the truth is that play, sport, winning and succeeding in any competitive environment will require you to get a little nasty with your counterpart.
The idea that you can become a champion with what the media and other quick fix schemes leads you to believe seems to be misleading people. These quick fix body sculpting schemes have brain washed many to believe that they can become something of a greek god in a matter of weeks is not true. In fact it takes months if not years of hard work and visualization to make considerable gains. Please stay advised I’m talking REAL gains here…
With any program including mine (Survival Strength) there should be a focused continuation or a great length of time with proper rest and recovery cycles implemented. After and initial two months of training you are encouraged to take some time away from the gym then get back on track with new workouts. There’s too much being done with the idea that more is better. On the contrary, less is more.
If you have a problem, quick fix it with todays problem solvers – the neat and nifty techno gadgets out there that keep you out of the real world experiences of hard work, pain, recovery and growth within the strength and conditioning realm. If you want to be a killer on the football field you must believe in it and train for it. It’s not some video game that you plug in and play. Although there may be some correlation between learning and memorizing defensive and offensive strategies that is beside the point of todays article. Learn to be dominate!
The environment you choose to associate yourself with. It’s your choice and you don’t have to follow the status quo of comfort which will become one of the quickest ways to fall away from achievement. Find out how you can become tougher, meaner, nastier with greater challenges. Throw yourself into an uncomfortable training situation and claw yourself out of it. I’m not talking about being ignorant by throwing an insane amount of weight on a bar to see if you can lift it. I’m saying try training in unconditioned gyms at your own risk of course. Go outside and let the environment pound on you. Train in the rain, in cold conditions etc. Some of the strongest guys I know work in all types of weather conditions. Try working out it in from time to time.
Learn to do things a diffferent way instead of the easy way. How can you become tougher, stronger and more dominate for your sport is the question you will want to ask yourself. What advantages do you have over your opponent? How can you beat him? What will it take on your part do achieve this? Or maybe it’s personal with specific goals you may have for yourself.
Learn to train in different environments or with different equipment and soon there will be no environment that you can’t handle. For example, the game of football is played in three weather seasons, Summer, Fall and winter. Train in those environments for greater mental toughness development. Athletes and people alike are lacking this of today.
You will want to remain slightly uncomfortable. Keep things challenging so you continue to grow. To become mean you have to train mean then learn to turn it off at the end of the day. There are specific workouts that will allow you to become this way- go through them. Let those workouts DOMINATE you or use the “MORE STORM MORE STRENGTH METHOD. It’s seems to hard and maybe it is but what you are developing on the inside will absolutely be shown as you go through the method. This is the attitude you need.
His name is Jason Peter and if you met him on the gridiron it meant your ass. He had that dominating attitude that today you don’t see much of. This is serious business and if you want to be one of the best you must learn as well as I. Also remember the less is more method. Do the little things right then watch them turn into big things overtime. Learn to enjoy the building process. Feel it and let it take control of you. BECOME the athlete not just someone out there playing a sport for the sake of playing it as I have made that mistake myself.
There are many times that I will revert to Nebraska Football when trying to get my message across. Why? It’s a winning tradition that was built upon a certain attitude and belief. It was a certain swagger a football program had that when they came to play you better buckle up your chin strap because you were going to get knocked in the mouth. It was seen damn near every play of a football game. From the huddle where guys were untied to the last snap of the game. It was this attitude, belief and vision that took them to several national titles which exemplified Nebraska’s winning tradition.
This idea needs to be incorporated into every athlete in some way shape or form. Not to forget this reshaping of mental behavior can be done in a variety of ways. It’s not just through the weight room. Use what was explained from above. Environment, weather conditions, odd objects, uncomfortable situations during training are all good to go.
“THE MORE STORM THE MORE STRENGTH”
Not to forget about my friends over at wilderness athlete as today’s post will revolve around our true capabilities with their nutritional advice in mind.
In athletics and life situations there will come a time when you will be tested to the maximum of what you’re capable of doing. These test’s often come out of nowhere and cause you to think a little differently about what you once thought was possible. These questions creep into your mind which cause doubt which is associated with a decrease in performance. In any life situation this shift in belief and ability brings upon stagnation which suffocate growth potential.
The idea that you’re something of insignificance is proposturous in the fact that your belief of the current results your getting must be accepted as reality. The truth is that you are in control and have the POWER to decide. The only reason why this current state of living, training and being continues to be accepted stems from the idea that things must remain as they are? It is YOU for the time being that has allowed this limited state of living, being and thinking. For that reason the current results your getting will continue so far as I know and have for myself experienced.
I’m talking to you and myself because the only way to move out of your current circumstances (what you’re bringing into you life) is to become increasingly aware of who you are and where you want to go. You are better than you think but for some reason you have decided to accept your reality as truth. When a decision is made to change that reality your future will never be the same.
DECISION as defined is the dictionary – Is defined as, “the act of reaching a conclusion or making up one’s mind.” It’s win or loose in todays fast advancing world in which case decisions must be made even faster. The ability to make decisions requires confidence and faith with one’s self and body. In athletics and life situations this process can be the difference between winning and loosing.
You’re better than you think, in that you have the POWER to do and become anything you want as good as you want. This process is not easy and not for everyone. Sometimes mental and physical pain will arise in your journey but this is only temporary. In lifting this pain if planned properly lasts after and during breakdown has occurred in muscle tissue. In sport it’s the lessons you learn from wins, losses and the mistakes made in practice. In life it’s called, “the purifying work of pain or what I like to call “the more storm the more strength method.”
This method constantly tests your will and ability to keep moving regardless of what your current results are giving you. The idea is to keep focusing on what you want to become do or have and in time you will. It’s molding the ability to break through walls you thought were previously impossible. It’s becoming the best version of yourself. It’s becoming.
When workouts and life tests seem intolerable remember that you’re better than you think. Make the decision to use your will which will empower you to keep moving forward onward and upward with a winning attitude. You may not be as strong as you want to be but keep picking up that barbell or what ever object you may be using because you’re better than you think.
“The More Storm The More Strength”
As soon as the weather gets nice I’m heading out the door to take advantage of it. All winter we’ve been stuck inside loosing the sun tan, talking to the walls, but doing the best we can with training in the gym. It’s all good as seasons allow us to appreciate the warmer weather. I’m talking about backyard training brawls, park workouts, track and field workouts and much more fun in the sun.
On this day I hit up the local park with three tools that gave me a whoopin. My goal was to hit as many rounds as possible (AMRAP) in a certain amount of time. At the beginning of the workout I decided to change that a bit and go for four rounds of hard work and effort with this one. In this particular workout I’ve found that your strength endurance will be significantly built upon with the following protocol followed.
Today’s workout four rounds:
1a) Rope climb with a 10 foot rope x 2, recline rows for regression x sub max reps
1b) Sandbag squats x 6 ( walk 15 yards or so hit 6 squats, walk back hit 6 squats)
1c) Kettle bell snatches x 10 per arm
1d) Sprint x 100 yards or so
There’s a couple of options you can do that will help you with your current conditioning. You can time this workout to see how many rounds you hit with your set time frame or increase your loads used. The sandbag is a 50lb bag which was not heavy at first, but wore me out later. The kettle bell was approximately 40lbs with the other two movements being done with body weight.
If you have no rope to use snag a towel and get after those pull ups. Don’t worry about these workouts to the degree that they have to be perfect and set in stone. My favorite training sessions have always been when I’m not following a set plan and can get creative with my training. This workout will help any individual willing to put the hard work into training. It’s one way of going about a workout if you have no access to the gym.
A couple of weeks ago the high country had my name on it with a training session high up in the Mountains of Wyoming. It’s a two mile hike up to a spot that’s back-dropped by acres of rugged country filled with wild life. It’s spring and everything is on the move including me to find a new beginning to the year. In training the body has had the winter to recover from last years program with February and March being ideal for healing. It’s also during that time of the year when most of natures creatures are in dormant and resting. The months leading up to hibernation for wildlife are completely focused on getting enough food to last through the winter. For me it’s a constant replenishment of key nutrients for proper energy levels for the building and maintaining muscle mass strength and power.
Every morning before heading out on a high altitude training session I supplemented with a performance multi-vitamin, Greens and muscle shake from Wilderness Athlete. For a two mile hike up, training and hiking two miles down your body will require proper nutrient intake to make the trek possible. They have been my only source of supplementation help when dealing with insane and rugged training sessions.
Training in an environment that changes your optimal performance at altitude is critical. Traveling from the mid western states just to train at altitude will cause frequent and rapid changes with blood hemoglobin levels. This will effect performance due to lack of oxygen at altitude. Training takes place at or between 8 – 10,000 feet above sea level. The correct supplementation and focus is to help buffer and make that transition as easy as possible.
I must say that by the time I reached the top of where that hike took me I really truly didn’t feel like working out all that much. I was extremely depleted from the snow, grade elevation increase and gear load. It’s the mental that you’ll tap into with the combination of nutrient intake that will get you through these rugged training sessions.
Here’s and eight and 0 start while defeating four state champions from an athlete that works and develops himself the right way and has a track record to prove it. With all this mindset, training and becoming the better version of yourself talk I do, here’s a kid who absolutely dominates that aspect of it. His workouts are becoming more ferocious and growth in this guy is seen week after week. He’s only 13 years of age which some would call too young to lift or workout, but I disagree. It’s the way you plan and prepare an athlete during a workout regimen that will often dictate what they do in sport. It’s the careful planning and coaching with observation during training while forming the work around what the athlete can handle. It’s knowing and caring for the people you train so that they can get the best out of what they put themselves through. Obviously much more than training to look good in the summer and in front of the girls is going on here. Yeah that’s great on it’s own time, but never in a million years should that be traded when wanting to become a champion. It’s poison to the mind, body and soul which causes distraction during training.
I’m talking about a feeling of focus that you’re doing everything possible to get the most out of your training and that sometimes can take you down lonely roads and away from what everyone tells you to do. It’s the unplugging from the world and going against the grain that it takes to be successful. It’s the little voice deep down in your heart of hearts called your sanctum sanctorum. It’s deep within you and makes up your individuality. It’s unique and one of kind and should at all times be listened to and followed. Listening to this place deep within will take you through tremendous challenges which when survived through has rewards unimagined.
Survival Strength is how we roll and full domination in our life is what we do. No matter the challenges during sport or life it’s all for the building of character strength. If you want to be great practice great. It will give you greatness in time and lots of effort. Keep your mind on your work and stay away from everyone who tries to hold you down or back from the goals that you want to achieve. Do the best of your ability and always do the right thing and the thing will give back to you what is done right.
With knowing how we roll watch what happens when a kid puts everything into his training and sport that he believes in. It’s him doing all the hard work because he has decided to do so. It’s not because it’s the cool thing to do or some status quo that needs to be fit into, but most importantly his own unique natural ability to become the best version of himself possible through faith, belief and hard work.
Alright so I’m back moving around after taking some time off from training. From now on every year I’m going to take some a little hiatus so that the mind, body and soul can heal and realign itself from the previous year. I fully expect to pack on more muscle, strength and power in the spring, summer and fall months of this year. I feel good and learning tons of new information that is will greatly improve the building process.
Rebuilding yourself form the inside out has been a huge focus of mine for the past few months. Some techniques have lead to success and some to failure which is a part of how we grow. The focus is building the nastiest version of myself which then can be applied to any event or situation. It’s been a cumulative effect with beginning this training process years ago in a garage in the middle of nowhere to training at Nebraska’s football program to now running military, athletes and fitness enthusiast training programs.
I’m working my way back to that rugged lifestyle with the combination of serious athletic training to build people up from being broken. I’m talking about rebuilding starting from the inside of yourself here. If that’s out of wack life become hard and sometimes over barring. I’m thinking that’s why we’re seeing an increase of inner city struggles to natural disasters and crazy weather phenomenon. It’s a cyclical effect in the whole system. Developing thick skin by getting roughed up in the outdoors will help with that.