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.
In an email the other day I mad quick reference to how we are always further expanding and expressing ourselves to become better in the gym in life or the activities we choose.
I want to expand on that just a bit in today’s post and how becoming strong in spirit, mind and body will allow you to make the correct decisions when training, living and out in a bout.
As I write this blog post and emails I’m writing them from the experiences I’ve had in the gym or from within as I think or even when I’m in the middle of nowhere in the high country working with some SURVIVAL STRENGTH TRAINING.
It’s not enough to become physically strong as once thought by myself in being once a competitive athlete or even being competitive in life, but here’s the deal when each one of us can figure out how to become strong from the inside out we will become divinely strong all together.
This strength is a daily progression that will become exposed through your trials and tribulations in your own life and lifting. Muscle is grown from forced repetition and will involve power from you. The same goes for any goal or life success that you have set for yourself. If you want to loose weight or gain muscle look at whats going on the inside of you instead of the outside. Many people choose to let a picture or magazine dictate how the look, feel and function, but this is a false way of going about true change.
It takes a very strong spirit that will give the mind energy to put the body in action to get the job done or goal reached. This process is not something that will happen in a day or two, but over time with correct visualization.
I strengthen the spirit by getting out of dodge, but you may be different than I. My reference point is high in the mountains where no-one will go, but for you it can be a park or maybe under a tree. This gives you internal strength that can be maintained and learned from. When that internal feeling or strength leaves you it’s because of the distractions that surround you.
Everything from the people you choose to hang out with to all technology. These items take away from the spirit which damage the mind then body. It’s whats causing the worlds crisis of today. All a person had to do is turn on the news to prove that to him or herself.
I’ve learned this the hard way through experience and much pain that has many times taken me from my goals and own successes in and out of the gym. You will find this to be true for yourself when you sit down and think about how your experiences with success and failure.
If you’re wanting to become the best version of yourself disconnect and turn away from the negative suggestive things that dominate your life as I am doing currently. Focus on what you want to go after and achieve it one day at a time.
Your results will become evident in time. For some it will be quickly and for others slowly. A beautiful body follows this internal pattern of development and in the future it will belong to those who can avoid the many distractions in their lives from what I can see.
Lately I’ve been doing some introspection and research on how the body works in comparison with the mind and nature. If we decide to work with it we have great success, but if we decide to work against it we have negative circumstances, limiting beliefs and performance problems which cause pain, anxiety, cancer and other issues.
Before you read understand that I’m not saying to stop working out all together here, but do understand that if a period of time is not taken away from constant training and loading the body breakdown will occur. I’m simply recommending that you take a look at your energy levels and how you feel. If you feel like working out workout, but if you feel like resting take some time to recover. Hit some cardio or light weight movements, but pay specific attention to your inner of understanding.
Everything on our planet works in a cyclical process. Growth is evolutionary and always for further expansion and expression. If you live in an area where you experience four seasons you will see this regeneration process at work.
If you take a look outside right now you will see that all the trees have shed their leaves. The fresh green plants that in the spring are non existent, but will be arriving shortly with spring being in just a few days. The deer, elk, moose have shed their antlers. The cornfields are bare as farmers prepare for another planting season. The grizzly bears and many of natures animals are in full hibernation mode from the previous year because they understand that it’s the natural heeling, regeneration and rebuilding process that rebuilds and restores all the tissues, grows bigger antlers, new leaves, new flowers, new corn crop and ultimately a more rugged looking you.
The question is why don’t we follow this natural process of heeling and rebuilding? Our connective tissues such as the cells, bones, blood, hair, nails, organs, muscles, minds etc go through a natural growth and breakdown cycle. This process is natural, but January may not be the best time of the year to start training because the body is still in regeneration mode. Follow what nature does and what the animals are doing now. They know because they follow specific laws that must be obeyed or suffer breakdown and death. Nature knows all things because it’s made of the supreme power and so are we.
We choose to negate this process by what others are doing thinking that they know best for us. Conformity stricken minds end up leading us the wrong way, so I say to them why not tap into this power for your heeling and regeneration benefits through the understanding of self for extreme improvements in mind & body?
I’m planning on cranking it up and on another level in April, but first I’m doing some testing on how this supreme power heels and builds the body through the proper use of the mind and body. Imagine shedding the old you like many deer elk shed their last years antlers to build the bigger, stronger versions of themselves.
I go to the wilderness to find answers to questions that the an urban environment cannot provide, but then soon return for application and realization on how we can become stronger and more powerful human beings. It’s kind of a spiritual retreat and letting go of if that makes sense? Let nature and the supreme power be your guide and listen to everything your body is telling you in and out of the gym.
A few weeks ago after my workout and some recurve shooting for this upcoming hunting season I felt that I had better start implementing a different approach to training.
Lately I’ve had some joint issues with old injures which cause problems during workouts and outdoor activities. It’s not fun dealing with aches and pains when your trying to focus on other things as I’m sure you’re well aware of.
I ended up running across a company that specializes in supplying athletes, hunters and outdoor enthusiasts with the proper supplementation for activity. They’re about the wilderness and athletics which is right up my alley. You can’t go wrong with the two in my opinion.
What they have to offer has been extremely beneficial to my performance both indoor and outdoor. For me it’s like hitting two birds with one stone as the transition from the gym to nature has been both smooth and rewarding. If your about getting yourself into some rugged situations you will want to check these guys out for your performance needs.
There’s something about knowing your body is getting the proper energy it needs to accomplish what you are about to ask of it. Wilderness Athlete and their products have decreased my joint pain increased my strength and recovery with that knowing. It’s been a trifecta approach to dominating the gym and activity on another level in which I’m grateful for.
Elevate your game plan while training today with a higher level of awareness of what your doing during your activity. Keep your mind on your work always and in the moment. Believe and know that your body is being supplied with the proper nutrients which give it life and increase in the now.
In today’s workout the focus is lower body with two main movements finished off with the recurve bow. The bow is used to strengthen concentration which if applied properly will increase concentration in all areas. There’s nothing like being deadly in multiple areas and no better way to do it with great nutrition and constant focus to the process.
Today’s Workout – Four Rounds
1a) Double Kettlebell Walking Lunges
1b) Sled Drags
1c) Recurve Bow
We’re talking about going back to the basics today with a primitive approach to life and lifting. It’s a simplistic viewpoint that is often times overlooked when it comes to training and living. It’s said that where ever you are be there in the now. During the developmental process of training the energy comes from within. This energy can be directed to whatever you choose to focus on. The trick is to build that energy up and we do this by concentration.
The answer to all questions is inside you. It’s hidden beneath judgement and limiting beliefs. These negative beliefs create negative self images which in turn manifest loss of powers and negative living. What you see and feel is only an illusion that has been created by you because that’s what you identify yourself by. Break from this belief pattern and focus on what your doing in the mom
To gain energy while training be present. Keep your mind on your work and do the thing to get the energy. To live in the past and future is to push yourself from the power that you have now. Become and do the thing that you want to become by doing the thing. If you miss keep trying. During the course you will automatically correct and direct the proper way by failing which in itself is real strength. This strength is obtained by overcoming obstacles and set backs which are blessings in disguise. When these obstacles are over taken by the use of the will, intuition, imagination, reason, memory and perception all you will have to do is reach out and accept your goal.
Workout A: 5 rounds for time
1a) Sandbag Cleans 5 x 5
1b) Rope Climb x 1
1c) Ring Push-ups x max reps
1d) Arrows x 3 shots ( Instinctive Training )
Workout B: 5 rounds for time
1a) Dumbbell Cleans 5 x 5
1b) Pull-ups x sub-max
1c) Push-ups x sub-max
1d) Double Unders x 25
Where does fear come from and how do you fear?
It seems to me that there are two types of fear. The first type can be made from an external object or threat as in an attack from an animal or human. The second is purely psychological and self made. Today many people live in this second state of fear which is brought on by past and futuristic thinking which has a profound effect on your life and training.
If we can train to become fearless in the present the future will take care of itself. (Positive strength increases in mind and body)
Do you remember the tee shirt company NO FEAR GEAR?
I used to wear those shirts constantly during my sports career. It was a reminder that in the moment I needed to act with courage, faith, strength, belief and being bold. It’s an idea that you can work into your day as well. When you give no meaning to what comes in and out of your day be it negative or positive you have controlled FEAR.
Understand that YOU control it!
You have power to choose label and judge a situation for what it is and what it mean to you. If you give it no label or meaning it has no intensity to manifest in your life and yes it works both ways. Obviously we want to bring in positive powers so we can have greater success in our training and outdoor activities.
Training exposes a weakness like fear. It makes itself known to you by how you feel during training and activity. By activity I mean something you do on the outside of the gym, something you have trained for. If you ever feel anxiety, depression, anger, dread, worry etc ask yourself why you feel as you do? Some may argued that fear is a form of motivation to get you to move past a point, but why not replace fear with being bold to dominate past a point?
Remember the saying by Alexander the Great, “fortune favors the bold.”
Take the bravery and be bold enough to overcome fear not only in training, but your life.
1a) Trap Bar Deadlift 5 x 5
1b) Any abdominal 5 x 10 – 15 reps
3 rounds of:
2a) Burpee Broad Jump x 3 reps
2b) Handstand Pushups x 5 reps
2c) Rope Climb x 1
2d) Hollow Rocks x 30 reps
3) Grip & Abdominal Work 3 exercises each
I ended up filming some of the athletes in action going through this one. Theres even a couple of gals in there tearing it up. They’re climbing rope and doing handstand holds plus some other athletic movements. It’s something I believe we all can do in some form and to our abilities. The human body is an amazing instrument and should be used as such. It can create anything it focuses on. In time this creation process becomes automatic and habitual. Think about how amazing it would be if you could flip a switch and get into shape. Although the process doesn’t happen that quickly through what you may see in a mirror it does happen internally and on a cellular level.
It happens automatically…
In fact everything that you’ve ever been able to do starts from there, from the within. That “within” feeling is something that you must rely on during training and activity. It’s something that you can learn to use through the training of the physical and apply. Your internal intuitive feelings are the purest form of truth there is. When I got lost it “the intuitive” was used to find my way out.
I literally felt my way out of what could have been a negative situation, by realying on what soemthing inside of me told me to do. It’s what helps gets you in shape Relate this internal feeling to the training process in the gym. Growth is first started from within and then seen on an external level through you. It’s also seen through other people. What you feel is what you are so make it a choice to feel good things. There will be many mistakes made as this is a sign of real growth, but that shouldn’t detour you from become better. Use it and learn to develop it or loose it.
How do you develop it you may be asking? Train and learn more about yourself is the answer. The weapons are the pieces of equipment that you will forge yourself with ie kettlebells, dumbbells, sandbags, barbells etc. You wont want to forget the most important weapon of them all during the process -
“The More Storm The More Strength”