Thursday, May 13, 2010
Interview with Craig Robley
My good friend and colleague Craig Robley was kind enough to drop by and discuss why he wants to use Top Notch Personal Training to get him into top shape. Craig will be starting his venture next week when he comes back from a trip he earned to Hawaii for excellent production at work (he is an advertising consultant for Dex). Craig is a former wrestling standout and All-American at Luther college in Iowa. As he states in the interview, he is tired of "being tired doing minor things." I can help him with that! Best of luck to Craig, and I will be posting his progress...stay tuned!
Wednesday, May 12, 2010
Targeted for Termination
Since my son's favorite movie is Terminator, the title above has been running rampant around my house. It of course also applies to the real world, as the company I work for has been doing some "house cleaning" as of late. While it's never fun, I always remind myself that it's business, not personal - so I felt OK about the termination early Monday AM. Then, on the way home from work I got a call from my friend who said he was let go last Thursday. It was kind of like "touche"!
Why do I bring this up? Because terminations/firings apply to many things in life. Especially in training. #1 hint: if your trainer gets you hurt, they are an idiot. It really is that simple. I've heard horror stories of clients doing kettlebell bear crawls down a concrete embankment and getting injured - all done to "make things harder" (sounds like a well-known kettlebell guru to me). Any endeavor you take on in life you are told to be relaxed so you can perform at your best. Of course, to everything except kettlebells. Wrong answer.
So in looking at my giant pack of books and DVDs I have begun to think of ideas and protocols that need to be terminated -exercises and routines that use someone else's internal feedback. Why this is coming crystal clear to me is due to my jumping on "The Gym Movement" bandwagon which focuses on personal biofeedback to determine an exercise's effectiveness. It's time to weed out the junk and focus on what works. There is so much info out there you need to know what you DON'T like to know what you DO like. I have an inner peace I've never had before and its great! So when the next DVD or book that comes out touting its effectiveness, please throw it against the wall to see if it sticks. If it's not listening to YOU it will not help YOU.
Training tonight: Broke TBDL volume PR (via the 380-385 Matrix) got 7,705 in 25 minutes, and a density PR as well. Then did 100 lunges in 7.5 minutes (PR)which really kicked my butt. I had to watch and make sure the tension wasn't ramping up to much - there were times my breathing was hosed up and had to back off a bit. Did a little grip work but I was shot. Great workout!
Why do I bring this up? Because terminations/firings apply to many things in life. Especially in training. #1 hint: if your trainer gets you hurt, they are an idiot. It really is that simple. I've heard horror stories of clients doing kettlebell bear crawls down a concrete embankment and getting injured - all done to "make things harder" (sounds like a well-known kettlebell guru to me). Any endeavor you take on in life you are told to be relaxed so you can perform at your best. Of course, to everything except kettlebells. Wrong answer.
So in looking at my giant pack of books and DVDs I have begun to think of ideas and protocols that need to be terminated -exercises and routines that use someone else's internal feedback. Why this is coming crystal clear to me is due to my jumping on "The Gym Movement" bandwagon which focuses on personal biofeedback to determine an exercise's effectiveness. It's time to weed out the junk and focus on what works. There is so much info out there you need to know what you DON'T like to know what you DO like. I have an inner peace I've never had before and its great! So when the next DVD or book that comes out touting its effectiveness, please throw it against the wall to see if it sticks. If it's not listening to YOU it will not help YOU.
Training tonight: Broke TBDL volume PR (via the 380-385 Matrix) got 7,705 in 25 minutes, and a density PR as well. Then did 100 lunges in 7.5 minutes (PR)which really kicked my butt. I had to watch and make sure the tension wasn't ramping up to much - there were times my breathing was hosed up and had to back off a bit. Did a little grip work but I was shot. Great workout!
Saturday, May 8, 2010
Keep the PRs coming
Thur workout: DL volume PR 4,485/regular grip pullup volume PR: 26 reps/1arm swings 24K density PR 80 reps in 4.5mn. Sat workout: KB Press volume PR 2904 in 10 minutes. Used the 20K for 66. Lying tricep (BB) 65x5 baseline PR, volume of 1,225, density of 153 (8mn). DSP gripper PRs 2415 in 5mn/density 483. Decided to do pistol work tomorrow, I want to focus on that.
As I stated in my last post, it is not HARD to break PRs. You have a goal every single workout and you just "Do it". It really is a great feeling to know that you are getting better every single day. "Get your reps in" is good advice, but you need to know how many and how fast you did it (in perfect form of course). Deadlift for instance, my volume PR is 4485. How can I not improve when I get to 5,000 or more? Your body responds to stress by laying down tissue - and this is noted in me gaining 5 pounds "mysteriously" since the cert three weeks ago. As Frankie said, the only limiting factor is TIME.....who knows where I'll be by year-end? Great stuff!
As I stated in my last post, it is not HARD to break PRs. You have a goal every single workout and you just "Do it". It really is a great feeling to know that you are getting better every single day. "Get your reps in" is good advice, but you need to know how many and how fast you did it (in perfect form of course). Deadlift for instance, my volume PR is 4485. How can I not improve when I get to 5,000 or more? Your body responds to stress by laying down tissue - and this is noted in me gaining 5 pounds "mysteriously" since the cert three weeks ago. As Frankie said, the only limiting factor is TIME.....who knows where I'll be by year-end? Great stuff!
Tuesday, May 4, 2010
PR nite
Frankie Faires of the Movement program said adaptation is a never ending process. You are getting better or worse every single minute of every day. You cannot FORCE adaptation, no matter what your externally focused personal trainer may tell you. Besides, no one knows your body better than YOU. 'Nuff said.
PR night included 225# Bench matrix (+ a few extra reps) = PR volume 4,725. Goblet squat intensity PR 88x5; volume PR of 1,840 and density PR of 184 (done in 10 minutes). BUP went a lot better than I thought. Got a PR of 10 with R and 8 on the L with the 36#er. Got a total of 38 reps in 7.75 minutes for a volume and density PR as well.
I am happy to inform you that breaking records all the time does not mean you will be broken. The funny thing is I don't feel tired at all. I am sleeping more soundly than ever and lately have even been getting up a bit earlier! The biggest thing to all this is taking meticulous record keeping. Because I destroy records every week I must re-write the record books each Sunday night in preparation for next week's onslaught. As FF says, TIME is the only limiting factor.....is this awesome or what?
PR night included 225# Bench matrix (+ a few extra reps) = PR volume 4,725. Goblet squat intensity PR 88x5; volume PR of 1,840 and density PR of 184 (done in 10 minutes). BUP went a lot better than I thought. Got a PR of 10 with R and 8 on the L with the 36#er. Got a total of 38 reps in 7.75 minutes for a volume and density PR as well.
I am happy to inform you that breaking records all the time does not mean you will be broken. The funny thing is I don't feel tired at all. I am sleeping more soundly than ever and lately have even been getting up a bit earlier! The biggest thing to all this is taking meticulous record keeping. Because I destroy records every week I must re-write the record books each Sunday night in preparation for next week's onslaught. As FF says, TIME is the only limiting factor.....is this awesome or what?
Monday, May 3, 2010
The Biofeedback craze
Greetings,
Lots has happened since I last posted, and fortunately for me most of it is VERY good! About a year ago Mike Nelson introduced me to biofeedback training and last month Frankie Faires and Adam Glass put on a seminar on it (Mike attended as well). All I can say is brilliant! Just when my training had gotten to an all-time confusion and frustration level, this came around. I just can't say enough about the concept of PRs everyday. You have to feel it to believe it. I will be posting on several of the key points in the post to come, in addition to my and my clients training results.
05/03/2010 workout:
Snatch:Volume PR of 4,988 in 25 minutes included 40 reps with the 32K, also a PR. My goal is to snatch the Bulldog so its important for the 70# to feel like a breeze - Mike figures 10 smooth easy reps and I'll be there. I'll try some max numbers soon.
Pistol: Did 65 reps at a variety of heights; my pin ladened left ankle has always been an issue so I will keep cranking on this and making it look EZ.
Reverse curl: done with my thick bar, I did 4x6 with 30# just to get my feet wet and get a baseline PR. This program is so fun because it "forces" you (bad word oh well) to change up your exercises. Change up = fun times!
More soon..........
Lots has happened since I last posted, and fortunately for me most of it is VERY good! About a year ago Mike Nelson introduced me to biofeedback training and last month Frankie Faires and Adam Glass put on a seminar on it (Mike attended as well). All I can say is brilliant! Just when my training had gotten to an all-time confusion and frustration level, this came around. I just can't say enough about the concept of PRs everyday. You have to feel it to believe it. I will be posting on several of the key points in the post to come, in addition to my and my clients training results.
05/03/2010 workout:
Snatch:Volume PR of 4,988 in 25 minutes included 40 reps with the 32K, also a PR. My goal is to snatch the Bulldog so its important for the 70# to feel like a breeze - Mike figures 10 smooth easy reps and I'll be there. I'll try some max numbers soon.
Pistol: Did 65 reps at a variety of heights; my pin ladened left ankle has always been an issue so I will keep cranking on this and making it look EZ.
Reverse curl: done with my thick bar, I did 4x6 with 30# just to get my feet wet and get a baseline PR. This program is so fun because it "forces" you (bad word oh well) to change up your exercises. Change up = fun times!
More soon..........
Sunday, August 2, 2009
The concept of busy
It's been a while since my last post - I guess I have to get used to the commitments I let my kids get me into. Baseball and softball just ended last week. Brandon was invited to the year-end home run hitting contest (came in 4th of 16) and Rachel hit over .700 for the season and was the team's leading power hitter. It was a blast, but was a continuous four nights a week for 2/3 of the summer! Looking forward to lots of camping and fun for the last month, hoping the sensation of global warming sets in a bit.
I have been training under Mike Nelson in preparation for both the Tactical strength challenge and the RKC in September. Most times I avoided big training events in the fall so I could be a little more lax on my training over the summer. Not this year! This, along with the kids schedule really took some commitment. But I feel things are paying off and I'm hoping for some big PRs.
A few days after a great 4th of July I went to sunny and WARM (117!)Phoenix for the five day Z health 9S Sustenance training. It was mind blowing in many ways, but bottom line, many things impact health. There is not a "single factor" that will change someone's health. One needs to eat well and move well to be well! The quality of trainers down there was amazing. Most had went through all the certs and I believe I met all the master trainers but one. Good stuff!
Congrats to Mike and Jodie at the news of their engagement! They make a great couple!!!!!!
Can't wait for "S Phase" or Sports phase in December. Should be great! As Dr.Cobb always says, KEEP MOVING!
I have been training under Mike Nelson in preparation for both the Tactical strength challenge and the RKC in September. Most times I avoided big training events in the fall so I could be a little more lax on my training over the summer. Not this year! This, along with the kids schedule really took some commitment. But I feel things are paying off and I'm hoping for some big PRs.
A few days after a great 4th of July I went to sunny and WARM (117!)Phoenix for the five day Z health 9S Sustenance training. It was mind blowing in many ways, but bottom line, many things impact health. There is not a "single factor" that will change someone's health. One needs to eat well and move well to be well! The quality of trainers down there was amazing. Most had went through all the certs and I believe I met all the master trainers but one. Good stuff!
Congrats to Mike and Jodie at the news of their engagement! They make a great couple!!!!!!
Can't wait for "S Phase" or Sports phase in December. Should be great! As Dr.Cobb always says, KEEP MOVING!
Sunday, June 14, 2009
Gotta love Running
Dusted off my MMA shoes this morning after a Z health neural warm up and ran for a mile. Having not run in a looong time it was harder than I thought. In fact, my nine year old son beat me for time - I got 7:19 and he cranked out a 7:18 in his last week of school. Not sure if he is a prodigy, but his time would be considered "superior" for even a 12 year old! Maybe the test standards have been watered down I'm not sure. All I know is that the run felt great and I am going to try to do a mile run for time on a weekly basis. It also shows that sitting at a desk all day is not conducive to great CRF health. I must do more! I continue to be amazed at what marathon runners go through...and reading Brad Nelson's blog where he ran a 4:47 mile in high school gives you an idea of goals/parameters. Everyone needs them!
Some points of interest: The Z health NWU is terrific for getting you ready for running. Half way through my upper back/cervical spine was a little off and a quick neck twist and a crack and it was gone. And remember that force transmission runs all the way from your feet to the opposite side of the body and to the TMJ. All the body all the time!
As for dietary note, I got a little too much sun yesterday and was dehydrated a bit (at least I nailed some Vitamin D!). Studies have shown that performance drops 2-5% as a result of dehydration. I read that if you want to see how you will look in 20 years, look in the mirror after a marathon. I remember the sports anchor "Perk" on Kare 11 videotaping himself on a long run. As time went on, he looked tougher and tougher. A rule of thumb is to drink half your bodyweight in ounces, so if you weigh 150 you should drink 75 ounces of water per day. That is a lot and of course if you are drinking pop you will need to replace it with water. Choices!
In the meantime, I'll keep increasing my efforts for the September TSC. I truly believe that eventually your CRF will be a limiting factor in your strength training, so find a cardio activity and do your best to quantify it, so you can show progress.
Enjoy!
Some points of interest: The Z health NWU is terrific for getting you ready for running. Half way through my upper back/cervical spine was a little off and a quick neck twist and a crack and it was gone. And remember that force transmission runs all the way from your feet to the opposite side of the body and to the TMJ. All the body all the time!
As for dietary note, I got a little too much sun yesterday and was dehydrated a bit (at least I nailed some Vitamin D!). Studies have shown that performance drops 2-5% as a result of dehydration. I read that if you want to see how you will look in 20 years, look in the mirror after a marathon. I remember the sports anchor "Perk" on Kare 11 videotaping himself on a long run. As time went on, he looked tougher and tougher. A rule of thumb is to drink half your bodyweight in ounces, so if you weigh 150 you should drink 75 ounces of water per day. That is a lot and of course if you are drinking pop you will need to replace it with water. Choices!
In the meantime, I'll keep increasing my efforts for the September TSC. I truly believe that eventually your CRF will be a limiting factor in your strength training, so find a cardio activity and do your best to quantify it, so you can show progress.
Enjoy!
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