Thursday, April 8, 2010

leaving and training

I will be out of town for two months, which I will explain later when I get back. In the meantime I have put together a 2 month training cycle for everyone who wants to partake. The cycle will be repeated when I get back after a everyone takes a 7 to 10 day break.

The goal is to track your progress by recording all of your times, weights and what you have to do to scale the workout. Then during the second phase we want to see improvement.

I tried to get strength, power, speed, and some longer workouts to try and set up a really good baseline through multiple levels of fitness for everyone. Right now we have people really good at a one or two things but suffer at other things. We want to try and balance that out a little and then start specific progression training stuff over different modalities. This will allow us to push every body up the fitness/wellness ladder quickly and efficiently. After the second cycle of the training we will do a cycle of strength, then speed, power, etc. Then we will come back to a more general cycle probably this one again and see if we did not markedly improve on all levels of fitness. The idea is that this will be a one year or so cycle and we all improve on every level of fitness/wellness.


There are some rules.


Use your recovery days to recover. They are as, if not more important than the training days.


Scale a workout when necessary

Don’t cherry pick a workout because you don’t like a movement. If you don’t like it, it is probably because you suck at it and you need to work at it.

On your off days get on a foam roller!
If you need support ask someone in the group and workout with them.

Don’t fuck around. TRAIN!


You will need

Olympic bar and plate weights at a minimum your bodyweight preferably 2. Sports authority often has 300# weight sets for around $200

Kettlebells. ¼, 1/3, ½ your bodyweight.

Jump rope


If you have questions most movements can be found online I will try and find some good links. Also, many people in the group can answer most of the questions.


Have fun

Train hard

Recover well

Eat well

Sleep well



Take a picture front side and maybe back every two weeks. Also take measurements at the same time. If you get on a scale remember that they do not tell you your level of wellness or fitness. Most often they make you feel better or worse than you do and at the same time lie to you. I HATE THE SCALE. All it does is tell you what you weigh not what your fitness and wellness is.



  1. I really like what you got planned for the coming months.

  2. while it's only the beginning of the second week of this schedule you've set us up on (2 on, 1 off, 1 on, 1 off, 1 on, 1 off), i REALLY like this better than what you had me on prior (2 on, 1 off, 2 on, 2 off). i feel like my recovery last week was awesome... even including the deadlifts (185lbs, 3'x daily)! i look forward to seeing how it goes this week adding classes back in along w/ swimming. i'm SUPER curious to see how my body will transition once i'm full-out come july!! GOOD STUFF!