What I Learned This Year

2018-11-23 11.00.48

You’re probably going to feel different about that later.

I say that to myself, a lot.

And I never regret following what flows from it.

Namely…

  • Not acting on anger.
  • Resisting the urge to “say what I really think”

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2018-11-19 16.44.04I recharge in solitude, ideally in nature.

I seek to fool myself that the solution (to everything!) lies in withdrawing from society.

I counter this faulty thinking by saying to myself… “I know you feel that way right now but you’re likely to need help, at some point, over the next 20 years.”

If you’ve ever been in a bad relationship then you might have a similar thought pattern…

…thinking that the problem lies in all relationships, not simply the bad ones.

I don’t have a mantra to help you get past your pain but I can say that my marriage is a great source of strength, stability and happiness for me.

“Better” is out there and it’s worth looking around.

Put yourself in a position to meet someone who shares your values.

Try to make yourself into the person you want to meet.

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2018-10-31 08.09.49My BIG change for 2018 was waking up earlier, way earlier.

I’m up two hours before the rest of my household.

At first I used the time to surf instagram and drink coffee on the couch.

Eventually, I started going to the gym.

“Gym Days” are better.

Not easy.

Better.

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2018-11-07 16.18.42-1

Life is better when I’m stronger,

Even at 49.9 years old, I’m able to be stronger than just about all my peers.

Being stronger is available to you.

Four days per week, 30 minutes per day.

Results in… better!

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Get up early, lift weights, be pleasant to those around you and when you are thinking otherwise remember…

…you’re probably going to feel different about that later.

Strength Training – Base One 2018

My ideal ski day is… skin 3,000 vertical feet, ski back down before the resort opens, second breakfast, alpine ski 20,000 ft of bumps, lunch with my wife, and finish with 10,000 feet of steeps in the afternoon.

Being able to enjoy this day is the goal of my training.

My program is focused on range of movement, strengthening connective tissues and slowing the loss of lean body mass.

Four things from 2017:

  1. The plan worked – radical change isn’t required.
  2. I can gain muscle in my late-40s — train, eat normally, get jacked — we have been conditioned to believe strength loss is inevitable. Signs of decay are evident in my skin and recovery but my strength is hanging on. I’m fueled on real food, coffee and water – that’s it. Don’t even bother with vitamins.
  3. Acute soft tissue injury is my greatest risk – therefore, compound lifts, with full range of motion, are more important than putting up big numbers.
  4. My strength peaked four months before I started skiing a lot. A longer base period fits for injury prevention and a target of being really strong in September/October.

To keep me honest, I’ll keep you posted.

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Base One (36 Workouts)

  • Twelve of each session
  • Twice a week for six weeks
  • Split across the week
  • Twelve hours of time invested (Huge Return on Investment)

Lower Body

  • 4×25 squat #95
  • 4×25 leg press #140 (sled #118)
  • 4×10 single leg press just the sled
  • Leg ext 4×25 each side #20 alt by side
  • Single hip bridge each side 4×10 alt by side
  • Calves 4×25 alt by straight/bent knee

Upper Body

  • 4×25 pull downs (front)
  • 4×25 assisted dips
  • 4×25 sit ups
  • 100 push ups (for the day)

Plyometric Half Blaster (x5 on 30s rest)

  • 10x Air Squats
  • 5x In-Place Lunges (5x each leg, 10x total)
  • 5x Jumping Lunges (5x each leg, 10x total)
  • 5x Jump Squats

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My Endurance Corner articles on strength are here – the links will go down eventually as it’s an old version of the site – good stuff that helped me when I was a high-performance athlete

Tips for Getting Jacked 2017

Everything about my life is better when I am strong.

I wanted to pass along what worked across my six month campaign of Getting Strong.

#1 – the biggest change, and challenge, for an endurance athlete… cap your cardio sessions at an hour and drop all group training. No more than two cardio sessions per day but you can walk around as much as you like! This is the only way I save the mojo to truly push myself in the gym and get-it-done.

#2 – add plyometrics // the leg blaster program that I used is here – combine with traditional gym work (focused on squats and leg press) – total time investment for the plyometrics was 12 hours over six months – outstanding return on investment!

#3 – track total movements // my plyometric routines built up to 420 movements in 15 minutes – during base training, my traditional exercises were focused on getting to 100 movements per exercise (sets of 20-25 reps with short rest) – the total gym session would be 400-500 movements (during base/prep training) – I did best my splitting plyometrics away from lifting days.

#4 – use a four-day cycle // for example…

  • Base; Cardio; Plyo; Cardio
  • Heavy Legs; Plyo; Cardio; Cardio
  • Upper Body Blaster; Maintenance Legs; Plyo; Cardio

#5 – gains come from working the legs // my entire body benefits from improved leg strength. I didn’t focus on my upper body until I had been focusing on my legs for 20+ weeks. The upper body gains came fast from a month of adding push ups, burpees and the PT Pyramid.

Most my gains are hidden: better range of movement in my knees, improved energy and being able to toss my kids around.

It was a lot of fun and I ended this block feeling jacked, rather than exhausted.

Do It Right

I’m in Week Nine of my get strong journey.

I was reminded of a few things…

Do It Right – be an exemplar via action…

Look closely and you will see that the entire system has been set up for us to succeed – we don’t need to cut corners and we should remember our good fortune with every interaction we have with other folks

With regard to strength training… even starting seven months out from next ski season… it’s tempting to rush my prep!

The next lesson is a good way to prevent injury.Work Before Work Rate – as a coach I asked my athletes to show they could do, before we worried about what they were doing.

I’ll use my squats as an example…in maintenance a squat workout might look like 2×20 @ 100 pounds (4,000 pounds of work).

In my initial phase, I asked myself to “prove” I could get through 4×25 of an exercise and not be crippled with soreness in the next 48 hours.

So the goal of the first six weeks was to get comfortable with 4×25 @ 100 pounds (10,000 lbs of work). Within the exercise, as I gained comfort, I expanded my range of movement.

Add reps & increase range.

The 100 repetition exercises have been working for me so the week seven change was 5×20 @ 135 pounds with 1 minute rest between sets (13,500 pounds). The exercise takes about 12 minutes so my work-rate has come up naturally.

Why Bother – have a specific goal, keep a log, share progress – I’ve been at this game for a long time and still benefit from peer pressure and public accountability.

Create superior lower body power endurance, across my full range of movement with strong connective tissue.

So I can… ski all day, with anybody.

Fatigue Isn’t Fatal – Focused work generates fatigue.

Specifically, when muscularly-tired heart rate will be suppressed. Remember…

  • movement is more important than performance
  • use perceived effort, rather than pace/power/HR targets
  • be willing to slowdown
  • keep my mouth shut

Pick And Stick – the most common reason we fail… we are seeking to do too many things at once.

It is not possible to improve strength, become a better lover, lose weight, improve my personality, lower my marathon time, increase work flow productivity, get promoted at the office, increase my social network, improve my relationship with my kids, write a novel and give up chocolate…. at the same time.

Getting Strong 2017

It’s been eight years since I gave strength a big push.

I’m going to ramp things up over the spring and summer.

Sunday – standard program with 2×25 back squat (95 lbs) (25 minutes)

Tuesday – 5x mini blasters on 30 seconds rest (7 minutes)

Thursday – standard program with 3×25 back squat (100 lbs) (30 minutes)

Saturday – 10x mini blasters on 30 seconds rest (15 minutes)

The progression will mirror what’s outlined in my book, Going Long.

All going well, this will end up being a 20 week campaign and I’ll post as I transition between the phases. The plan is to leave myself ten weeks for a little ski-specific prep.

Total time is 1:20 => the highest physical return (per minute) of my week.

 

Maintaining Function and Independence

balanceHere’s an effective way to use a few of the hours I saved you with my email tips. It takes less than half an hour a week.

The session takes 12 minutes and will help you maintain your ability to:

  • get out of a chair
  • recover from a fall
  • pull yourself up from the floor
  • cope with your carry on luggage

The above are HIGH on my priority list for maintaining independence and dignity as I age.

Alternate between a lower body exercises and an upper body exercise. Aim for 12 sets total – 6-15 reps per set – I take a minute per set including rest.

  • Lower
    • Squat
    • Leg Press
  • Upper
    • Pull up
    • Dip

Back and forth (upper/lower), rest as you need but if you need more than a minute then reduce weight.

You’ll probably need an assist on the pull-ups and the dips – there’s a machine (below) in most gyms that will help you get going.

Use a wide range of motion – better to go lighter, and slower, with a full range.

dip

Goblet squat is great way to learn how to do the squat exercise. It’s a lot like sitting into, and getting up from, a chair.

The routine is simple but takes effort to do twice a week, every week, forever.

This routine is an effective way to reduce the speed that I will become frail. I’ve been doing some version of it since high school, over 30 years and counting!

When I travel, it can seem silly to pay drop-in fees for 12-20 minutes of exercise.

What gets the wallet out is understanding what I might lose if I take a bad fall late in life.

I also get really sore if I go more than a week without strength training.

So start light and have an expert teach you proper form.

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As an alternative, here is the NY Times’ seven-minute workout.