Lifting is a Waste of Time

As a dad I have learned that time is short.  Dedicating time to move weight might seem like a misguided time commitment but each time you put yourself under the bar, you are creating an opportunity to get better.

It's NOT a waste of time.  Getting stronger makes the everyday part of life easier.

When I got off my 8-year training break, I could barely run a mile.  Suitcases for a weekend trip were heavy, and simply walking around seeing new places was a chore I simply cared not to do.   I was weak and my time was spent in front of the T.V. and computer screen.  While I still spend time in front of both, I've simply re-allocated more time to developing strength and endurance.

At the beginning of this year I was hovering right around 215 for the front squat.  Lately, I've been able to hit 235 as a sort of anyday training max.  245 (as seen in the video) is getting easier too.  So close to getting a new number!

Front squats are a fantastic core developer, and for cyclists, excellent quad builders as well.  It's a safer lift than a back squat since your torso is nearly vertical and well stacked.  If you don't stay vertical, you dump the weight (which happened to me after this video with 250).

Front squats and kettlebell goblet squats are excellent ways to get started squatting.

A great book on getting started in strength training is Mark Rippetoe's "Starting Strength".  If you're new to moving weight, this book will get you aimed in the right direction.  You will see quick response to the weight stimulus and it will be exciting for a while.  Stick with it and see where it can take you.

Making Gains While Sick

Yeah, making gains while sick... it doesn't really happen.

Wednesday night, I picked up a cold from one of my kids.  Hit me hard on Thursday.  In bed all day, and even walking down the hall to get water was an effort.  Friday morning I was able to function enough to open the garage gym to train a couple clients.  Still no workout for me though.

Saturday I was able to do some bench press and move relatively heavy weights a few times.  Had to flip the switch from groggy to THE GROG, and was able to hit a near PR weight (10lbs shy).

What helped me the most (besides this AWESOME woman I am married to) was sleeping when I needed to sleep.  For single parents that don't have options, I don't know how you guys do it.  Here is my best advice: Rest and recover when your body asks for it, eat good solid foods that are nutrient rich.   Don't be a hero thinking that you just need to suck it up.  Actually you do need to suck it up, but not when you're trying to recover as fast as possible.  Asking your body to build strength, fight off a virus, and raise kids at the same time doesn't work.  You make yourself weaker.

Don't get weaker.  Rest, drink water, eat right.

Today's Strong Sunday workout:

• Log Press 5-3-1
• Yoke walk: 
• 100 feet x heavy, heavier
• 200 feet for 50% of target weight
• 300 feet same weight.

Develop Your Training Habit

Starting a training routine is not easy. Especially if you are a parent. Play dates, school functions, and simply spending time with your kids is part of the equation. Those things don't take up all your available time however. You still have time early in the morning, late at night, or mid-day during lunch if you're employed. It's just a matter of scheduling it.

When I first got back into training (13 years ago) I looked at how much time I could devote on a weekly basis to training. At the time, it was 4 hours per week. That was as much as I could carve out. It was triathlon training so I focused on the 3 disciplines: swim, bike and run. From there I was able to create a base of conditioning that got me into the training habit. Once I started racing and was seeing where I was relative to others, I realized my time commitments needed to shift. The important thing about this is that I started with a set time. 4 hours of training in 7 days.  Create the opportunity for a good habit to develop, then simply show up.

This week I put in the following (in hours):

• Sunday: 2  (Strong Sunday)
• Monday: 3.25
• Tuesday: Rest (donated blood)
• Wednesday: 1.5
• Thursday: Rest
• Friday: 2
• Saturday: 1.5 (10k trail run)

Ten and 1/4 hours of training.  Not bad.  About 40% of that was running, and the rest strength training out of the garage.

Pull out the calendar, look at what days you can train.  Start small, build the habit, then build out.

You owe it to yourself and to your family to be in good health, have the strength and endurance to be there for them.  Laziness can be trained out by taking choice out of the formula.  Keep your workouts short and simple.  This is your time to make training a habit.  Dedicate the time, show up.

Just Show Up

Showing up to do work is more than half the battle.  It IS the battle.

1. Set your alarm
2. Wake up
3. Get dressed
4. Drink some coffee
5. Show up

As a dad, my motivation to train changes.  Sometimes it's just about setting an example.  Demonstrating a work ethic that you hope rubs off.  Sometimes it's to clear the head because life gets crazy and I'm a better parent after a heavy set.  Sometimes there is no reason and often, it's the best reason of all.  Because the iron is there.

Changing the Approach - Conventional to Sumo

Doing the same thing repeatedly can work.  So can changing the approach.  In order to improve a weakness in one area, you can build a strength in another.

This is the heaviest I've ever pulled doing sumo simply because I've never tried.  Looking forward to getting stronger in this lift so that when it comes time to pull heavy in conventional deadlifting, the old heavy will be the new light.