Muscle Confusion and Interval Training

There are plenty of articles out there about muscle confusion and interval training. Bottom line, it works. My workouts are based around these principles. Currently, I am working out twice a day with one rest day per week and one day tapered/or with a lighter workout.

This week, I will include my day by day workout for what I call the strength phase (a phase is 4 weeks, with a one week recovery week between phases; 5 weeks total). If you think you can't do it, you won't.

As a general rule, with strength training (the way I train it) your muscle doesn't know how much you are lifting (it doesn't know the number on the dumbbell). Your muscle does, however, know fatigue.

Lift the weight or resistance band slow and methodically and flex it in release. If you are using momentum to lift the weight, or just dropping the weight, you are cheating yourself. Count to four as you contract/lift and four as you release. Breath out when the exercise is most difficult. Engage your abs, keep your core tight, and focus on the muscle you are working. You can actually make the exercises more effective with less weight if you do this.

IF YOU ARE STRAINING TO LIFT; OR, YOU ARE LOSING FORM, YOU ARE LIFTING TOO HEAVY.

IF YOU CAN DO MORE THAN 8 REPS WITH GOOD FORM, YOU ARE LIFTING TOO LIGHT. 

DON'T REST MORE THAN 30 SECONDS BETWEEN EXERCISES.

RECORD THE WEIGHT AFTER EACH EXERCISE.

DAY 1: ARMS

Equipment needed: Dumbbells/Resistance Bands, Water, Chair, Push-up Bars (optional)
Warm Up: 5 Minutes Total Body Movement

• Run in Place--1 Minute
• Jumping Jacks--60
• Squats--60
• Shoulder Circles--30 forward (small circles); 30 forward (large circles); 30 backward (small); 30 backward (large)
• 15 Curls (light weight); 15 Triceps Extensions (light weight); 15 Squats (light weight)

Workout:

Standard Supinated Curl--keep your elbows pinned to your sides. Don't let them swing up as you curl. Slow and methodical 4 counts up and 4 counts down. Flex at the top, don't let the weight rest against your shoulders.

Triceps Extension--bend over slightly at the waist, back straight, elbows bent at or above the level of the back and pinned to the sides. Extend the lower arm (keep the upper arm level) to straighten the arm. Hold the flex for two counts, lower 2 counts.

Squats--hold the weight in your hands at your side, feet shoulder width apart or slightly wider, head and chest up, back straight, tailbone up, sit back as if you are sitting in a chair, your weight should be on your heels throughout the exercise.

Seated Concentration Curl-- sit on the edge of your chair with your knees bent and legs wide. Pin your triceps to the inside of your thigh. Curl from this position slowly. Flex and hold at the top and flex it down. After you reach 8 reps, wait 10 seconds then do 3 more reps slow slow slow.

Chair Dips--do these slow; hold at the bottom for two counts; up 4 counts; down 4 counts. After 8 reps, wait 10 seconds then do fast dips to fatigue.

Single Leg Squats--frame your leg with the weights, transfer your weight to that leg and squat as explained above. After 8 reps, rest 10 seconds then do 3 more reps real slow (each leg).

Hammer Curls--hold the weights so they look like the heads of hammers. Lift at the joint angle that is comfortable for you. Don't let the heads of the weights touch your shoulders. Lift both weights at the same time as described in the standard curl section. After you reach 8 reps, rest 10 seconds then do 3 more slow.

Overhead Triceps Extension--Hold the dumbbell by the head (use both hands) and extend your arms straight overhead. Keep your elbows from flaring out while you bend them to bring the weight behind your head. Extend your arms again. Target the triceps and flex it slow. After 8 reps, rest 10 seconds then do 3 more slow.

Heel Squats--squats with all the weight on the heels. After 8 reps, rest 10 seconds then do 3 more slow.

Triceps/Military Push-ups--place hands directly under shoulders. Keep elbows pressed against your side (do not let them flare out). 8 Slow Push-ups (on your knees only if you have to) rest 10 seconds do 3 more.

Standard Curl (to the side)--Same as above except lift laterally instead of directly in front of you. After 8 reps, rest 10 seconds then do 3 more slow.

IF YOU AREN'T PLANNING ANOTHER WORKOUT TODAY, REPEAT.

Cool Down/Stretch:

Do about 3 minutes of stretching from head to toe.

Train How You Fight: Fight How You Train

Train How You Fight: Fight How You Train. Notice I wrote that as a proportion. Your attitude and intensity in training is directly proportional to your performance in competition; or in real world application, how you fight. Sometimes we call this muscle memory.

With that in mind, for what type of "fight" are you training. We all aren't tactical operators, street cops, gang investigators, special forces, military ground pounders or fire fighters. They should train how they fight, be in the best physical and mental condition of their lives, because, as we know from 9/11, it is our first responders who train to save lives and give their lives. In combat, in rescue scenarios, tactical entries, street fights, gang round ups, etc. they're only as good as they train. Any deficiency in how they train falls into a void (the training void) under stress, with sometimes deadly consequences.

The same holds true for you. Whether or not you consider yourself an athlete, you will perform in life and in competition, the way you train. How do you train?

Running Shoes

I started running cross-country in high school. My first pair of shoes: Nike Pegasus. Result: bad pain in my ankles, knees, shins and hips.

Next pair of shoes: Saucony. Same result. Not good when training for a marathon at age 16.

I decided to leave running to the land sharks and stay in the pool. Running sucks!

In 1990, I ended up at a dinky college in Idaho and thought doing a triathlon might be fun. I bought a pair of Asics. Same result as before. Running again sucked. Stick to mountain biking and swimming; later rock climbing.

As it would happen, I chose a job that required a timed run and a physical fitness standard. Running sucks. I got another pair of Saucony shoes and had the same result I always had when running.

Don't get me wrong, I don't suck at running. I'm built for it and usually finish in the top 3 when qualifying for our tac team runs. But for years, I had this ankle, shin, hip, back problem that wouldn't go away. I stayed in the pool for all cardio and only ran when I had to.

In 2005, I was at training for work and there happened to be a trade show at the training center. There was a sizable line to video and measure stride. I got in it because someone told me it was the best way to get your feet in the appropriate shoes.

So I stood in the line and finally got up to the tread mill. The guy had me roll up my pant legs and take off my shoes. He video taped my running stride on the tread mill for a couple minutes. Then, he showed me the tape and talked about my feet.

Apparently, we are not the same when it comes to feet and that can have an impact on your run. The reason why running sucked for me, he explained, was I was wearing shoes that were totally wrong for my foot. He suggested I wear a trail running shoe made by Pearl Izumi. Which I purchased.

I started running again on trails in Alaska, then in the Southern Rockies. These shoes made a huge difference. I was running huge distances on trail. Up and down mountains with no problem.

Recently, I needed to retire my last pair of running shoes. Someone suggested I try Vibram fivefinger. Since I am now only running outside about once a week (my daily runs consist of interval and crosstraining in a matroom) I studied up on them, about increased balance, agility and foot strength, and decided to buy a pair. I was completely unprepared for the result.

I bought them the weekend before we went to Cancun for vacation. While in Cancun, I wore them when I ran, when I did my strength training and crossfit exercises; when I went hiking around the ruins.

When I returned from vacation, putting on regular shoes, the shoes I normally wore to work; not at all comfortable. I wore the fivefingers into the matroom at work much to the dismay of my coworkers who complained about them being a distraction and unprofessional. So the next day I wore my more appropriate shoes and found that familiar ache in the lower back return by the end of the two hour session.

Vibram fivefinger shoes. Result: reduced lower back pain; improved overall leg strength and flexibility; improved balance and agility; better body awareness; improved foot strength and a more natural feel when running.

September's Playlist

I try to put together an hour and a half of music. Some of the tracks are around 8 minutes long. I try to time my runs off the songs. Also, I use the songs to time sets. The tempos are selected for rhythm: intensity drills, resting intervals, etc.

https://docs.google.com/fileview?id=0B4RvzXN8boH3MmMzMDk2OGMtMzRmOC00NDFiLWExNzgtMGM2NDU4MDVjMWNh&hl=en&authkey=CLbuy_8M

Thinking Fit

I've decided to blog, mostly to convey my opinions and experience with fitness and exercise.

First, I will address mindset. Mindset is paramount to achieving the level of fitness you desire. Ask yourself the following:

• Am I making excuses?
• Is it too hard?
• Am I doing my best?
• Am I beating myself up for missing a workout or eating something unhealthy?
• Who am I looking at in the mirror?
• Am I taking time to relish the small successes?

Am I Making Excuses

As a fitness and tactics instructor, I hear a lot of excuses for why a student can't do something. Some of these excuses are legitimate: injury, illness, etc. But, most of the time, these excuses are a result of  preconceived limitations. The student has made up his/her mind that they aren't strong enough, fit enough, too fat, too skinny, too whatever to accomplish the short term task.

When you begin to work toward a long term goal, yes it should be realistic, but shouldn't it also stretch you beyond anything you've accomplished? Are you going to make excuses for not giving 100% in the short term to accomplish your long term goal (marathon, adventure race, MMA fight, summit . . .)? No. Your mindset should be such that you have decided that each one of your workouts, the way you eat, etc. is part of the journey. You will never run a marathon if you defeat yourself during workouts. Your workout and eating habits should make you as mentally fit as they make your body.

My wife is an avid kick boxer and mixed martial arts practitioner. She recently suffered a severe sprain during a workout. The next day, after x-rays, etc, she crutched into the gym and sat the bench watching the workout, visualizing and internalizing that session's instruction. The next day, she hobbled onto the mat and worked out on her knees and back working ground techniques and core. Two weeks later, she was sparring on one leg. Why do I use this as an example? Because she made no excuses, treated her injury, yes, but made absolutely no excuses. Mindset.

Is It Too Hard

What is too hard? Only you can judge that. But, in my experience, people who tell me it's too hard have already defeated themselves mentally. Now, I'm not saying you should train recklessly or over train. But, if you are vocalizing or thinking that your workout is too hard, you may want to do a gut check and find out why you are saying it's too hard. Is it a legitimate reason, or are you giving up the fight? Only you can answer that question.


If you train with me, I will encourage you not to quit, push you. But if you tell me it's too hard, I will stop the work out and have you do a mental check. Only you can overcome your fears. Only you can determine if your mind is in it or if you have defeated yourself.

Am I Doing My Best

This is self explanatory. Only you know if you are doing your best. Praise yourself when you do. This should be your mantra. I will do my best.

When it gets hard, when you feel the stretch, ask yourself, "Can I give more?" If you can't, you are probably doing your best. If you give it your best effort, you will see the results.

Self Deprecation

Unfortunately, I have seen so many of my students really get down on themselves when they miss workouts, slip in their diets, etc. I tell them and you (if your are doing this), "Stop!"

Let it go. Forgive yourself and move on and toward your goals. You aren't perfect; I have yet to meet anyone who comes close to perfection.  

This behavior is ultimately self-defeating and will lead to a downward spiral and regression. You need to understand you will make mistakes. You will slip. Get over it and continue!

Who am I Looking at in the Mirror

OK, this is obvious. When I look in the mirror, I see my reflection. Yep. But, which reflection?

When you look in the mirror, are you focusing on your spare tire, saddlebags, crow's feet? If you are, you need to stop. Part of a healthy mindset, is seeing your strength. You should be able to see yourself trim and fit. You should learn to visualize your potential when you look in the mirror. If you can't do this, stop looking in the mirror.

Are You Rewarding Yourself?

 Take time to give yourself a "pat on the back". When you do your best in a workout, you make it to the end, you progress, you need to reward yourself. Do not fail to do this. It is essential to your well-being and progression.

I've seen over and over again, students and team mates who become critical of themselves and fail to realize that what they just accomplished was an incredible feat. Not everyone can do what they just did. And you, you need to remind yourself the same thing. Tell yourself, "wow, I just finished something not everyone can do." Believe me, if you do the workouts I give, and you finish them, you have accomplished something I see maybe 2 people complete out of 20 during a workout session. And when I say complete, I mean do without stopping; without defeating themselves.

So, before you begin any kind of training and diet, you need to have the mind set to accomplish your long term goal. And as a side note, make sure you write them down.

I'm here for you all. I will be giving sample workouts and some diet advice. I will also post my monthly play lists (I love to run and workout to music).