As applied to training, Hill Sprints or Stadium/Stair Sprints are something that’ll make you:
I love the idea of training with little or no equipment.
It’s easy to get caught up with all of the TRX, Powerlifting, O-lifting, Sandbag and Odd Object, Joint Mobility, Leverage Club/Mace Swinging, Gymnastics, Yoga and anything else you can name underneath the sun mania that falls beneath the broad category of “Exercise”, but we need to understand that a lot of the time, the most simple things are what you need; the most simple things are the most effective.
Today, I found a nearby set of stairs sloping alongside a grassy hill. I opted for the stairs today, but have tons of ideas of what I’m gonna do with the beautiful hill. This workout, however, involved sprinting up stairs, all out, followed by walking down the same stairs and recovering before sprinting again. Here’s how I did it:
Joint Mobility/Dynamic Stretching
Warm Up Sprints on flat ground and up the stairs
Walk 800m around school track
Mobility, Flexibility, Foam Rolling Work
Simple Right? Almost too simple, but believe me, simple in design is not always easy. In fact, the most simple things are usually the hardest to do.
More on hill/Stair Sprints:
NFL Combine Training: Hill Runs
Go Find yourself a beautiful hill and make it your best friend this spring and summer while the weather lasts.
Great Class Tonight at Fuel Fitness!
Mobility and Spine
For Martial Artists, Strength Seekers, Live & Learners, Truth Seekers and Whoever!
Bruce Lee: His Own Words Part 1 & 2
Here’s a little picture I ripped off Facebook c/o Dan John (one of my favourite Strength Coaches) who was tagged c/o Dan Sweet.
The caption read:
I just wrote about getting out of our comfort zones and growing, here. Don’t think I don’t practice my preach. Here’s my 1st attempt at the Barbell Turkish Get Up.
Never Stop Growing.
Have A Strong Day.
I remember a lecture during my undergrad of Kinesiology, where Professor Greg Malsezecki performed a particular Tai Chi form with a fan for us. The course was “KINE 1000: Foundations of Kinesiology and Health Science”, a 1st year course catering to about 500 students per section. The course was considered by many to be “total fluff”, as it wasn’t the “hard” science that most people think of when hungry to start their University life in the wonderful world of Kinesiology; the anatomy, the biomechanics, the physiology and sport science of the school. Instead, ‘Foundations’ dealt with the history of the Olympics, the culture of sport, the sociology of the human body and its movement and how we think of our bodies; pretty much the “artsy” er “soft” science stuff.
Looking back at that course, it now occurs to me that KINE 1000 was indeed, one of the most influential courses that would impact me not only as a trainer/strength coach but as the blossoming Physical Culturist that I am, today. You see, the point of that lecture in particular was Greg’s way of illustrating how important it is to get out out of your personal comfort zone when dealing with your body’s abilities as well as in life. He spoke of learning something new every year and to constantly live the role of being a student. In Martial Arts, they call this the “white belt mentality”; always having the mind and openness to learning something new.
All of us, myself included, tend to do things we’re good at. We love to do things we’re good at because, well…we’re good at it. We rightfully should. Movement and practicing a skill should be a life-long practice and journey. Every once in a while, however, it’s just as important to get out of our comfort zone and practice something we suck at or something that we haven’t tried before. It’s the only way to adapt and grow and be stronger in all realms – physically and metaphysically. This includes, but is not limited to adding just a bit more weight to the bar being lifted, or all together, starting from scratch and attempting something that you, in your wildest dreams, never thought of trying. It’s a philosophy that I live by when traveling to foreign lands, as well as my lifting life, and it’s a big idea that I’d like to share with you.
This past Saturday, one of my athletes and Strength Seekers, Rose, attempted her first tire flip. There was no briefing leading up to this week, there wasn’t even a head’s up the night before. She came to train and she was ready for whatever…….not at first of course. Here’s how it went down:
And at the end of the day, she did better than she expected. Flipping a Tire, after all, wasn’t as daunting as a task as it seemed and this little example is a constant law we all need to be practicing in our daily lives so we can constantly grow, let alone shape and develop our character.
This thing called Strength, as I see it is and should be accessible to all – not just strongmen, Olympic Lifters, Powerlifters, Martial Artists or Muscleheads; there’s a savage in all of us dying to get out. Now, how much you lift (or pull or throw or carry or push or drag) is really subjective and relative to your size, training experience, injury/non-injury history and more.
As your coach, I’m not so much concerned with your volumes and weights as I am with your Movement and (relative) Intensity. I want 100% EFFORT each and every time, all day every day, regardless of what realm of Force Development is on our agenda for the day, week, month or annual plan.
Forget the comparisons and forget the haters.
Great Job, Rose.
Remember, training should be about a constant personal growth and evolution.
Great Class last night, where we introduced ourselves to the importance of a good Rack(ed) Position and of course, The Kettlebell Clean.
A) Joint Mobility/Warm Ups
B) KB SH Swing/Clean Instruction
D) TABATA 2HS
Rather than Call it “Brandon, Keith, Nike, Jordan, Ivan Dumbbell Complex”, I’ve opted to call it “The Sweatshop” where it will forever be archived in the JD Training toolbox.
I, myself needed a strength snack. After studying for most of this Easter Monday, preparing for a my big exam in May, my body craved movement; it needed it, actually, but with no time to visit the gym, I had to re-pen today’s training objectives and work from home with another 15 minute Strength Snack.
Here’s what I did:
Joint Mobility Warm Up
“The Sweatshop Complex”
LH Single Dumbbell Hang Snatch
Reps: 1-2-3-4-5/Movement Then Switch Hands, 3-5 Sets, 60s Rest
Try it out. I went for 5 Sets. Fun.
Strength by Benny Podda
The quest for strength, the quest for power, is man’s quest for an increased sense of being to feed the insatiable lust for the taste of his own blood, to drink deeply from the cup of spiced and foaming wine until it is drained to the last drop. For a man can’t say, “I am,” until the cup that he was handed on his first moment screaming from the womb has been emptied.
There are those who dare not drink. There are those who take tiny and timid sips, barely tasting. And there are those who seek to ravish and devour with an unconsummated and insatiable thirst for more…and yet more.
Those who seek with every fiber of their quivering flesh, with every cracked and splintered bone and with every snapped ligament and tendon. The seekers of the mysterious grail risking all and everything for one brief glance inside the locked palace of the king!
That one instant, that one moment, when the man experiences the peak ecstasy of human life called strength in her naked and pure seductiveness and makes her his own. And then, having once known her, he must have more for he has been seduced. He has felt strength.
He will pursue her to the extinction of his being or beyond. Perhaps she will even bring about his utter annihilation in that moment of satiation. And he will die in the midst of battle with his eyes raised to that which is more than himself.
With hands outstretched, screaming from a heart ablaze, he will cry, “Deeper than the mortal zone where individuals and multitudes struggle, in the inmost depths of the boundless essence that penetrates all, I have found myself. At long last I have arrived outside the confines of human society. A wave of triumph frees my soul as I surrender myself to the force which turns the axis of the very universe.”
A deep process of renewal has taken place within the man. Now, it will never be possible for him to be human except on another plane. He has found strength!
And you thought you were just pullin’ a fuckin’ deadlift!
This is the state from which I approach “training,” the qualitative aspect of strength and power, that which once was a science and an art of warrior kings known as “ars regia,” or the royal art.
To tap into and utilize on the physical plane as “strength,” an unlimited force from a higher plane through the agency of a warrior’s heart. The art of bringing unlimited and unmanifest force into manifestation through the physical as “strength.”
This art demands the absolute focus and undivided attention that was a rhythm in the hearts of the conquerors. It ain’t for sissies, it ain’t for pretenders, and it ain’t for those who believe in limitation.
It’s not about the chrome dumbbells or the HD TVs or the fake ferns. It’s about the things that matter and how you use the things that matter.