Posts Tagged ‘Bodyweight’
No Treadmill!?! No Problem!!!
Today I have a quick conditioning update straight from the Real World Strength gym. Here there are no treadmills, ellipticals or recumbent bikes.
Here at Real World Strength and Conditioning we use jump ropes, bodyweight, sprinting, jumping, sleds, ropes, sandbags, sledgehammers, among others to stay lean and mean.
Take a look below…
If you live in the Richmond, Virginia area and you’re looking for real world training that delivers real world results contact me today for your free trial.
Things that are Awesome and Priceless
No training video or training talk today. Below is just a quick list of things I put together to give my readers a little more insight into me! Enjoy these things that are awesome and priceless!
Deadlifting is AWESOME!
Having a supportive family is PRICELESS!
Watching the closest finish in NASCAR history is AWESOME!
Poker night with your boys in the basement while your wife sits upstairs putting up with all of the shenanigans is AWESOME!
Getting stronger while staying lean and mean and doing it the smart way is PRICELESS!
Golf with your old man on a hot summer afternoon is AWESOME!
Date night with your wife is PRICELESS!
Having a supportive group of coaches and colleagues you can rely on for straight up adivce and constructive criticism is PRICELESS!
Being in the woods on a crisp December morning waiting for that trophy buck is AWESOME!
Conditioning work with sledgehammers, kettlebells, thick rope and bodyweight is AWESOME!
Tailgating with friends and family enjoying good food and good bourbon in Charlottesville on a nice fall Saturday even though the team sucks is PRICELESS!
What is awesome and priceless to you?
Drop a comment and let me know!
Know how to finish!
It’s taken a while but I’m back!
I hope your new year has gotten off to a rockin’ start.
One of the biggest keys in winning in sports is knowing how to finish. You hear coaches and players talking about being their best at the end of games, either coming from behind to snatch victory from the jaws of defeat or holding off a furious attempt by an opponent and bringing home a big win.
Well, the same can be applied to your training. Do you finish an awesome session wanting more or in a heap of sweat and snot on the floor? Which way is best?
To be honest with you, for me, it’s a little bit of both. Jason Ferruggia talked a lot about how you finish a training session in a series of three posts that really kicked arse. If you haven’t read these yet, you have to take a look at these three articles, It Ain’t Strength Training Unless…, Conditioning Confusion Part I and II.
It really depends on your goals. If you want to get stronger you have to lift, eat, and recover. Not every session needs to be failure leaving your eyes popping out of their sockets. Nor does it need to be a conditioning fest. Conversely if your main goal is getting lean then chances are you won’t be able to make huge strength gains.
It’s all about prioritizing your goals.
For example, my biggest goal right now is strength. I hit 3 lifts per week, hit some hill sprints a couple times per week and include a couple of finishers at the end of my lifting days to stay lean.
Speaking of finishers- here is a quick one I hit after an upper body lift full of heavy presses, rows, and tons of bodyweight training.
My kettlebell technique isn’t the greatest yet, I know, but I’m practicing and determined to perfect this awesome training tool.
How do you like to finish a session?
Drop a comment and share your favorites.
I Failed!
Friday was a rough day in the gym!
After deadlifts I walked over to my newly hung climbing ropes to hit some hand over hand climbs.
It was an epic fail. Well, at least in my opinion it was. It wasn’t like I wasn’t able to get up the rope it just wasn’t up to my standards. Going up wasn’t a problem but lowering myself was. My grip was a wreck!
The old me would have been pissed off and in a bad mood the rest of the day. But the new me uses failures like this as motivation. I need to get my grip stronger. I need to do more bodyweight work. I won’t let the ropes kick my ass again.
I’ve said it before, I am no longer afraid to fail whether it be in training or in my business. If someone says no I won’t let it get me down or take it personally. It will just be time to move on to the next group.
If I miss a lift, I’ll come back more determined to kick a** than ever before!
I have failed a lot over the last 14 months. However, I’ve learned a little bit about myself with each failure which will no doubt lead to my success in the future.
Don’t be afraid to fail. You have to “GFGI” if you want it!
Below are some of my favorite quotes about success and failure that have helped me change my mindset.
“The great barrier to success is the fear of failure.”
“There are no failures, just experiences and your reactions to them.”
“There are no secrets to success. It is the result of preparation, hard work, and learning from failure.”
Elliptical, Schliptical…Condition Like a Warrior
At Real World Strength and Conditioning there isn’t any fancy cardio equipment.
There are no treadmills, ellipticals, stairmasters, or lazy recumbent bikes.
If you want to get your cardio in you have run, sprint, and jump.
Below is a conditioning circuit I put together using bodyweight, a sandbag, thick rope, and a little imagination. Take a look and drop a comment.
You can do this as a finisher or a stand alone conditioning session.
On this day I set the clock for 20 minutes and crushed as many rounds as possible.
Give it a shot and drop me a comment.
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