Archive for the ‘Endurance Training’ Category

My wife and I have been looking for a short but fun get away this summer. We just came from Niagara-on-the-Lake last Thursday, rested at home for a day, and took a 3-hour road trip to Tobermory and Collingwood last weekend. This time we are hoping for a Fitness filled adventure!

Read about the FITT Principle here

Since we didn’t want to drive for four hours, we joined a bus tour under ShengNuo tours. The tour guide translated his script to both English and Chinese at the start but for the most part of the trip, everything was in Chinese. That was fine for us as long as we get in our destinations! He also gave us some flyers that we told us to review so we don’t miss out.

Flowerpot Island

We went to ride the Glass Bottom Boat Cruise to Flowerpot Island on our first day after a long 3-hour ride. On the way to the island we spent around 15 minutes at a shipwreck. The boat had a small section where you can see the Lake floor through the bottom of the ship — don’t expect the whole boat to have a glass bottom!



We arrived at the Flowerpot island with just enough time to hike the trail (about 25 minutes one way to the lighthouse), take pictures, hangout and enjoy the scenery. The island was named after two limestone rock formations that is shaped like flower pots. Get your selfie sticks ready for the awesome view!

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The trail at Flowerpot Island was fairly easy and it’s something the whole family can enjoy. Both kids and even the elderly can follow the trail up to the lighthouse. There are some areas which are very rocky and some requires climbing up a rock, but there are lots of friendlier shortcuts. If you’re planning to wade in the water make sure you bring a pair of swim shoes as the smooth rocks on the floor of the Lake can be very slippery. It was also breezy cold when we went (at around 23C) and we only saw a few people who dared to swim. Before approaching the lighthouse, there is a cave that can be climbed easily through steep wooden stairs. You’ll get rewarded by a majestic view of the green canopy over the island that merges with the fresh blue lake.



We spent a few hours in the island before taking the jet boat back to the port, so we went to our 3 other destinations the day after.

Inglis Falls at Owen Sounds

We first visited the Inglis Falls – we thought our tour guide made a mistake because we knew it was the Owen Sounds Falls, but he was right! It was named after the Inglis family who owned a factory in the area. There was not so much to see apart from the Falls and we spent only 15 minutes in that location. There is a 10km river trail available that we didn’t go through because it was not in our itinerary. Also there’s a lot of big mosquitoes in this area because of the stagnant river water near the dam so be prepared especially if you go there with kids.

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Georgian Bay Trail

Next stop was the Georgian Bay trail. This is another spot that you might not want to miss at the Bruce Peninsula. It’s included in UNESCO’s list of nature reserves which means that you’ll see nature’s pure beauty and wonder. Get your cameras ready for this one!


There are a lot of trail options available but since we have one more destination (and we have a few seniors with us), we took the shortest route. It took an easy 40 minute hike to reach the Georgian Bay and a few more minutes with some rocky climbs, you’ll reach the Grotto. The Grotto is another rock formation shaped like a cave from years of erosion. Stretch your tired back, legs, and feet while you enjoy nature’s wonder. It is highly recommended to check this place out!

Click here to read How to Stretch Properly



Scenic Caves Adventure Resort

Last stop, but definitely not the least! We went to Scenic Caves Adventure resort. It’s a big compound that encloses a nature trail and mountain hike featuring the Caves, a panoramic view of the bay from the longest suspension bridge, an adventure play area for kids, and a lot more! This was the longest and may be the hardest trail of our weekend. It involves a lot of steep climbs and a few slippery rocks. You’ll surely feel your Heart Rate go up a dozen notch! (Need a Heart Rate Monitor when you workout?) You’ll be rewarded with an awesome experience so get ready to hike!

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All in all, my Fitbit Charge registered 16,905 steps. Scenic Caves is still designed to be enjoyed by the family and there are stairs and occasional rail handles. If you have any heart conditions this might not be for you as the steep climb could really boost your heart rate. Elderly people who have difficulty walking can stay in the Souvenir Shop or by the man-made lake.

After a two long days of hiking, we just felt like getting a massage to release those tightened trigger points in our sore muscles. And guess what, we found this gem from the Scenic Caves!


It’s the Relaxus Harmony Roller — an innovative tool for self myofascial release for your neck pain, tight shoulders, sore legs and back. It’s easier to use on smaller areas of your body like your neck and shoulders and is more portable than the foam roller.

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Going to the Flowerpot Island, Georgian Bay, and Scenic Caves was absolutely worth it and a must try if you’re looking for a family friendly adventure!

TRX RIP Training
What is the TRX suspension trainer?
The TRX suspension trainer is the most versatile piece of equipment that anyone can use in the gym, office, or even in your own home! It is very portable and compact yet the exercises can be challenging. Regardless of your fitness level, TRX is a perfect tool for body weight exercises. The TRX training system was created by Randy Hetrick, a former U.S. Navy Seal who wanted to continue developing his physical fitness while on the field. He developed a strap system that can be attached almost anywhere stable to provide resistance exercises using bodyweight. Because the Navy Seals are always on the go, the exercises of the TRX system is best for people who want to workout with limited space and a minimum amount of time.

How does the TRX suspension trainer work?
The TRX suspension trainer offers anyone the same amount of world class workouts for whole body conditioning, anytime you want and anywhere you want to go. It is like having your gym in a bag! You can do different exercises using the TRX suspension trainer that works the whole body and develops strength, flexibility, balance and coordination to improve your performance. The TRX suspension trainer has a multiple anchoring system that you can attach anywhere so you can continue toning up and working out even if you’re in your home, office, or hotel.

The TRX suspension trainer is a very flexible tool that you can use to work out your core and burn calories with intense exercises for maximum calorie burn in less time. This is because transition from one exercise to another is quick and easy! Unlike in the gym where you have to set up plates, bars, and equipment, TRX allows many different exercises while using just one tool. You don’t have to line up to wait for your turn on gym equipment. Just attach your TRX suspension trainer to a pole or doorpost and you can do your own circuit workout!

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Can I use the TRX suspension trainer?
TRX suspension trainer has been used by MMA fighters, professional athletes, and competitive bodybuilders because it delivers results efficiently and effectively. It has also been featured in the Biggest Loser and has proven itself to be an effective workout equipment even for people who want to start in fitness or if your goal is to lose weight. It is a trusted tool by professional coaches and trainers which ensures that it will help you to reach your fitness goals.

Watch the video below for more information about the TRX suspension trainer and see the TRX in action!

What kind of Suspension Training should I get?
If you are someone who is looking for a dynamic bodyweight workout that you can do in your home, get the TRX Home suspension Trainer and anchor, you’ll also receive a workout guide and 6 bonus workouts for 15 to 30 minute sessions. It will help you build lean muscle and burn fat as you workout with just your body weight! TRX will work your core muscles, chest, and even legs and improve your flexibility and endurance.

If you are a trainer or coach who is looking for creative and effective sports conditioning tool, get the TRX Pro Suspension Training Kit which includes videos and workout cards. It also includes workout programs for your clients or team.

If you want to level up in strengthening your core, the Rip Trainer is for you! The Rip Trainer is an innovative system that helps you develop core strength, power, flexibility, and endurance. It is also a portable device that anyone can use anywhere! The Rip Trainer is a functional training tool with exercises that can easily mimic movements in sports and everyday life. It will help you build core strength and burn calories by challenging your body with unequal loads.

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Become a TRX Trainer

How people usually do Resistance/Weight Training:
The traditional method of resistance or ‘weight training‘ that people do in the gym is called ‘Station Training.‘ In this method, the exercises are arranged in such a way that you have to finish all the sets in one exercise first before proceeding to the next. This is good and reasonable because you can focus on developing one muscle group by doing a specific exercise. Below is an example of a traditional resistance training workout:

SHOP1. Leg exercise: Barbell Squats- 8 reps x 3 sets
2. Chest exercise: Bench Press- 8 reps x 3 sets
3. Arms: Biceps Curl- 8 reps x 3 sets
4. Triceps Extension- 8 reps x 3 sets
5. Lat Pull Down- 8 reps x 3 sets

What is Circuit Training?
Circuit Training is a method of doing exercises in sequence so that two or more sets of an exercise are not done in a row. It is another type of High Intensity Training that works both muscular strength and cardiovascular endurance. Instead of completing all of the sets of a specific exercise first before doing the next exercise, circuit training allows for continuous movement by doing consecutive exercises that targets different muscle groups. Circuit Training is different from High Intensity Interval Training (HIIT) because each exercise have the same number of repetitions throughout the whole circuit. Below is an example of a circuit training:

1. Squats: 12 reps x 1 setWeight-Training-Women-Dumbbell-Circuit-Workout
2. Bench Press: 12 reps x 1 set
3. Biceps Curl: 12 reps x 1 set
4. Triceps Extension: 12 reps x 1 set
5. Lat Pull Down: 12 reps x 1 set
6. Squats: 12 reps x 1 set
7. Bench Press: 12 reps x 1 set
8. Biceps Curl: 12 reps x 1 set
9. Triceps Extension: 12 reps x 1 set
10. Lat Pull Down: 12 reps x 1 set

What are the advantages of Circuit Training over the traditional Station Training?
Compared to the traditional method of resistance training, Circuit Training allows for faster transition in between exercises. In the traditional resistance training method, rest periods are done for every set of every exercise. This is unfavorable if you are pressed for time in the gym. Circuit training also allows for greater energy system benefits because your body is working continuously as a different muscle group will be working while previously worked muscle groups will be ‘resting.’ Compared to traditional strength training, there is an improvement in cardiovascular capacity when doing circuit training and may lead to greater fat loss.

What are the disadvantages of Circuit Training?
Because exercises are done continuously one after another, the load should be lighter than usual to maintain quality and safety when doing the exercises. Also, even if it does improve cardiovascular capacity, it won’t beat endurance training with regards to benefits.


Let’s get to the workout! How can I program my own circuit training at home?

Here are some tips on how to design a good Circuit Training workout:
1402213_orig1. Opposing muscle groups (agonist and antagonist) should be alternated between resting and exercising. For example, after doing bicep curls, your next exercise can be tricep extensions.
2. Upper body and Lower body exercises can also be alternated between resting and exercising. For example, after doing push ups, you can do squats after. This allows for the ‘push up muscles’ (pectoralis major and minor, latissimus dorsi, triceps, abdominals) to recover while you target different muscle groups and you’ll be able to perform push ups with proper form and technique at the next circuit set.
3. You can adjust the volume of training by doing a specific number of reps, or you do the most repetitions in a specific time duration. For example, you can either program your circuit to require 10 repetitions for every exercise, or you can set 30 seconds for each exercise and do the most number of repetitions as you can for each exercise.
4. In circuit training, your body will be working continuously, so putting heavy loads is not advisable. Lift lighter weights or do exercises that uses only your body weight.
5. If you are doing circuit training with weights, it is better to stick with the least number of equipment or station that you will use. For example, you can use free weights or just dumbbells for all exercises instead of going from one machine to another.
6. The original protocol for circuit training has 9 to 12 exercise stations. There is no ideal number but for a general program, it is important to keep in mind that you want to work all muscles at appropriate intensities during the whole exercise session. Personally, I recommend having at least 8 exercise stations which I think would be enough for all muscle groups to be worked on. Also, it is better to do exercises that work on muscle groups compared to doing single-joint exercises (bicep curls, tricep extension, lateral raises, etc).
7. If you are using light weights or just your body weight, you can do 15 to 20 repetitions per exercise. If you are adding additional load to each exercise, try doing less repetitions. Remember that quality and safety is still more important than the total volume of your exercise.
8. How long should you rest in between exercises in circuit training? If rest intervals are too long, it diminishes the effect of circuit training to overall cardiovascular capacity. To maximize the benefit of circuit training, rest for 30 seconds or less in between circuit sets. In between individual exercises, I recommend resting for 10 to 15 seconds max for time efficiency and maintain appropriate overall exercise intensity.
Let’s really get on with the workout!

Here’s a sample Circuit Training workout using only bodyweight which means that you can do it at home, in your office and even in your hotel room if you are travelling.

1. Jumping Jacks- 15 repsJumping-Jacks-Shoulder-Press
2. Alternating Lunges- 15 reps
3. Push ups- 15 reps
4. Oblique crunches- 15 reps per side
5. Hip bridge- 15 reps
6. Bulgarian squats- 15 reps per leg
7. Single leg superman- 15 reps per leg
8. Pike to plank- 15 reps

Circuit Training is an efficient way to decrease body fat, improve VO2 max (respiratory capacity), and even minimize risk for diabetes. As people today have less and less time for the gym, exercise methods such as circuit training may be the best option for busier individuals.

If you think you have no time for exercise, then you can now exchange total exercise time (doing the traditional station method) for total exercise effort (High Intensity Circuit Training) and get the same, or even better, health and fitness benefits.


If you are only starting your journey into fitness, check out this mini-circuit sequence called “April wings” for the arms.

For a more elaborate article about Circuit Training, check out this ACSM Health and Fitness journal: HIGH INTENSITY CIRCUIT TRAINING USING BODYWEIGHT- Maximum Results with Minimum Investment.

strength training



Watch this video by Ben Greenfields about Endurance training, HIIT, and the Pareto Principle:

I recommend Ben Greenfield, author of Author of the popular “Beyond Training” book. He is currently the founder and owner of Human Wellness Solutions, a company that develops innovative and cutting-edge fitness and nutrition services and solutions to help people reach their physical and mental performance goals, whether that be to cross the finish line of an Ironman triathlon, or simply shed a few pounds.

Voted in 2008 as the Personal Trainer of the Year by the National Strength and Conditioning Association (NSCA) and recognized as the top 100 Most Influential People in Health, Ben Greenfield is a fitness, triathlon, and nutrition expert, and has authored multiple books and DVDs

Voted in 2008 as the Personal Trainer of the Year by the National Strength and Conditioning Association (NSCA) and recognized as the top 100 Most Influential People in Health, Ben Greenfield is a fitness, triathlon, and nutrition expert, and has authored multiple books and DVDs

    From 2006-2009, Ben was Director of Sports Performance and managed the physiology and biomechanics laboratory at Champions Sports Medicine in Spokane, WA, offering metabolic-based weight loss, bicycle fitting, running gait analysis, swim stroke analysis, VO2 max testing, blood lactate testing, resting metabolic rate analysis, and other cutting-edge procedures for weight loss and performance. He is now a full time coach, trainer, nutritionist and author.

     Ben also owns the Rock Star Triathlete Academy, the internet’s top school for learning the sport of triathlon and how to be a better triathlete, the Superhuman Coach Network, a mastermind and mentorship program for personal trainers and health experts, and Endurance Planet, the world’s leading resource for endurance sports entertainment and podcasts. He was voted in 2008 as the Personal Trainer of the Year, by the National Strength and Conditioning Association, an internationally recognized and respected certifying agency.

His credentials include:

-Bachelor’s and master’s degrees from University of Idaho in sports science and exercise physiology

-Personal training and strength and conditioning certifications from the National Strength and Conditioning Association (NSCA)

-Sports nutrition certification from the International Society of Sports Nutrition (ISSN)

-Advanced bicycle fitting certification from Serotta, the “Harvard” of bicycle fitting schools

-Over 9 years experience in coaching professional, collegiate, and recreational athletes from all sports


Download these books by Ben Greenfield:

Endurance Training Nutrition: Top 20 Fueling Myths Exposed
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Run With No Pain
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The Low Carbohydrate Diet For Triathletes
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Weight Training for Triathlon: The Ultimate Guide
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After 2 months and 10 days of migrating to the land affected by the recent Polar Vortex I was finally able to run! Coming from a tropical country, I see snow only from the movies before. Snow seemed to be just as pure as it is white – silent, gentle, and calming. No one ever told me about the wind chill that comes with it or the slippery black ice. A week after I arrived, there was a snowstorm that affected most parts of Toronto. Another week after that, an ice storm came that caused massive blackouts which lasted for weeks. What a welcome for me!

Today was different. For the past weeks the temperature has always been 2-digits below freezing, but for the next five days starting today, it will finally go up above zero! According to weather forecasts, it will snow for the next two days – snow during positive temperature is not good, so I decided to finally face the cold and try out running.

It's better to look up to the skies and see how it's a nice day to run, than look down at the snow on the ground!

It’s better to look up to the skies and see how it’s a nice day to run, than look down at the snow on the ground!

It wasn’t my best run but I learned that running in the cold (i.e., way below tropical temperatures) is not as difficult as long as you are warmly but comfortably clothed.

Here are some tips on running out in the cold:

  • Make sure you are clothed properly.
First, wear something that keeps your sweat from your skin (nylon/drifit) while keeping you warm. I wore arm warmers as well.

First, wear something that keeps your sweat from your skin (nylon/drifit) while keeping you warm. I wore arm warmers as well.

Wear a comfortable but sufficiently warm sweater.

Your second layer should be a comfortable but sufficiently warm sweater.

Lastly, wear  a warm light weight jacket to make sure you won't freeze after a few laps!

Lastly, wear a warm light weight jacket to make sure you won’t freeze after a few laps!

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Wear additional accessories such as gloves and ear muffs to keep other parts of your body from frostbite.

Wear additional accessories such as gloves and ear muffs to keep other parts of your body from frostbite.

You definitely would like to keep yourself warm by wearing appropriate clothing, but try not to wear too much that it hinders movement.

  • Wear appropriate shoes. Slipping and sliding on the ice while you run is a big concern. However, you wouldn’t want to run using your boots! Make sure that you’re wearing appropriate running shoes. Good news for me that my Asics did well today, I didn’t slip!

  • Try to map out your route . Run on familiar places where you know the roads are properly shoveled and maintained. You can wear snow spikes for your shoes as well if you can’t stay away from icy roads.

    It seems like it was already plowed, but there's still lots of ice and salt on this sidewalk.

    It seems like it was already plowed, but there’s still lots of  snow, ice and salt on this sidewalk.

My shoes and feet loved this clean roundabout!

My shoes and feet loved this clean roundabout!

Deep snow hides the pavement.

Deep snow hides the pavement.

Be careful of slush or ice.

Be careful of slush or ice.

  • Be aware of your surroundings. Watch out for falling snow or even icicles. Also, remember that some branches could easily fall because of the additional weight of the snow they have been carrying.
Big icicles!

Big icicles!

A large branch had already fallen off.

A large branch had already fallen off.

  • Last and most important of all, stay away from Spider Squirrels (or any wild animals)!

Running in the cold is not as difficult as long as you are careful enough and you are sufficiently warm when you run. Always avoid ice and stay aware of your environment. Warm up properly before you run. Another important thing is to remember to keep yourself hydrated! Even in the snow, a cold drink is still better absorbed by the body for hydration. But for now, I prefer a hot drink after my first snow run.

Hot coffee for my "recovery drink." Don't do this at home! :p

Hot coffee for my “recovery drink.” Don’t do this at home! :p

Keep warm and enjoy your run!




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This article is featured at and
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     Many new runners want to improve their speed and strength by doing lots of additional exercises and sometimes even investing on expensive equipment. Doing these things is not bad – if the exercises are done correctly or if the equipment fits the runner, it may show good results. But great improvements in speed can be achieved by doing one simple step: refining your running form. Not only you can run more efficiently, but more importantly you’ll be less at risk of injuries.

Here are some tips to improve your form :

1. Look straight ahead

      Imagine you’re trying to catch someone or something that is moving 10 to 20 feet ahead of you. If you need to check your feet, make sure you don’t keep your head down for a long time. Looking ahead would straighten your spine and keep your neck from tensing up. Also, you can see what’s coming and keep yourself from bumping into something!

2. Shoulders down

      This doesn’t mean slouching your shoulders, but think about ‘pulling your shoulders away from your ears.’ Keep your shoulder blades to neutral, not too tensed or not too slouched down. This helps your arm swing and trunk rotation when you run.

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3. Hands to your pockets

      Don’t put them inside your pockets, but when you swing your arms keep them to the level where your pockets are or where your hands might slightly brush your hip. Keep your elbow at a 90 degree angle and point your hands forward. Remember that you want to move forward so you should swing your arms forward as well, not bringing your hands in front of your chest to keep your trunk from twisting too much.

4. Hold an egg

      You can observe that a lot of runners tend to clench their fists. This small movement causes tightness around the arms and even tension on the neck and shoulders. Imagine holding eggs with each of your hands – you don’t want to break them so gently cup your hands and relax.

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5. Land comfortably

      I once went to a department store in the Philippines to look for a pair of shoes. One salesman ambushed me with his trivia to convince me to buy his shoes. He said that runners should ALWAYS land on their midfoot. I disagree with this notion because runners have significant individual differences from one another. Most runners would be comfortable landing on their midfoot but if you have a high arc, it’s a different story. Also in terms of technique, if you want to sprint then you’re better off landing on your toes. Some people will be more comfortable landing on their heels and then rolling their foot, as long as they have enough heel cushioning. What’s more important is your ‘stride length’ – you wouldn’t want your leg to be way ahead of you unless you are sprinting. Your feet should land directly underneath your body and as your foot strikes the ground, your knee should be slightly bent naturally upon impact.

Land your feet directly under your body.

Land your feet directly under your body.

If you’re just starting to run, try to run naturally and slow first while checking out these 5 simple tips on how to improve your form.

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    4. Make it a Mindful Practice. Maintain high performance and make running a mindful, enjoyable life-long practice.
    5. It’s easy to learn. Transform your running with the 10-step ChiRunning training program.

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few days ago, I saw a interesting video where four people ‘competed‘ to know which person could make the most number of squats with their own body weight. Now, they’re not just the Average Joe’s we see everyday, but seasoned athletes in their own fields.

These athletes are composed of a Powerlifter, a Strongman, an Olympic weightlifter, and a Bodybuilder. The people who put this up might have thought that this would finally determine who is the strongest athlete among the four disciplines. We know that following the Principle of Specificity, these athletes subdue themselves to a training program that would best suit the specific goals of their sport, so it is interesting to see which kind of training and technique would result to maximum muscular strength and muscular endurance.

The Powerlifter and the Weightlifter both train to do a 1-rep max in their competition, so they are used to training with low repetitions but at a high intensity (weight). On the other hand, the Strongman and most especially the bodybuilder are used to training with higher number of repetitions at a moderate to high intensity. Each competitor’s body weight was determined and they were set to squat their body weight as many as they can for 5 minutes.

The whole video is 10 minutes long and I didn’t watch all their grunting and groaning. (Disclaimer: the next sentence is a bit of a spoiler.) There are just some moments you may want to see like when one lifter almost loses his breath, or when another lifter fell on his squat rack! Anyway, if you just want to see the results, you can skip to 6:45 on the video timeline for the last minute of their match.

Recovery is as important as training!

Check out “Power Recovery Method” by Joe Hashey, CSCS to know how to get the best results from your workouts just by utilizing rest and recovery properly.

You can watch the video here:

Assuming that you now have seen the video, I can now ‘spoil’ the details!

As I’ve said earlier, the Strongman and the Bodybuilder are used to training at a higher number of repetitions so it’s safe to bet on one of them. However the Powerlifter and the Weightlifter, who trains with low reps and high intensity are the ones who prove to have a little more edge in terms of muscular strength and muscular endurance.


Work Out Wisely!

Eric Cressey, CSCS developed the “High Performance Handbook” to show how to individualize your workouts to fit your specific goals and needs. Don’t waste your workouts. Working out the wrong way is like not working out at all, or even worse if your workout leads to injury!

One thing I noticed at the start (apart from noticing how the strongman kinda looks like an endomorphic Wolverine!) is how the Powerlifter and the Weightlifter distributed their repetitions. The four were allowed to take rest periods at any time and as long as they want throughout the five minutes. The Powerlifter rests every 6 to 8 repetitions in his first few sets. The Weightlifter, even though he does at least 15 reps in the first sets, takes a longer rest period to recover – the Powerlifter eventually caught up with the Weightlifters’ number at 30 squats. On the other hand, the Strongman did 20 straight repetitions while the Bodybuilder did 17. They did not recover long enough before doing their next sets which was detrimental as they were only able to do less repetitions than before. Of course, there was a time pressure for all of them to do the most number of squats but being ‘strategic’ on how fast each repetition should be and how to distribute the sets and rest period was still important.

First of all, this shows how recovery is very important to strength training! It’s not just about how much you lift and how often, but also how you allow your body to have short term recovery (resting in between sets) and long term recovery (resting in between training days or competition periods; periodization). Joe Hashey, a Certified Strength and Conditioning Specialist (CSCS) and a Top Personal Trainer developed a program for maximum recovery for efficient workouts. Many people waste their time in the gym working out the wrong way by not letting their body recover correctly – this won’t produce the results they want and might even lead to injury! Try Joe Hashey’s “Power Recovery Method” to maximize your workouts and achieve the best results in less time.

Secondly, the video shows how it is important to have the right technique and strategy when lifting. Form and technique matters in any exercise program. To get the best out of your training, you should know the right tools to use! An inefficient workout is like not working out at all and sometimes even worse if you train the wrong way and it leads to injury! Eric Cressey, the founder of Cressey Performance who is another CSCS and is an accomplished powerlifter, author, and coach, developed the “High Performance Handbook” which shows how to program your workouts to fit your individuality and specific goals. The Handbook helps you design a program suitable to your needs and even how to modify exercises based on your level. His program is proven not just by recreational fitness enthusiasts (a.k.a. gym rats) but by known athletes and Olympians. He specializes in applied kinesiology and biomechanics which simply means that he has an expertise in program design and corrective exercise for strength development and athletic performance. Try his Handbook for maximum results from your workouts!