What is Progression? If you're weight training, it means a greater number of reps at a given weight in a given movement, or a greater amount of weight in that movement. If you're running, it's all about covering greater distance, or covering the same distance in less time. Progression is a simple increase in work load.
What is work. Check " P=w/t " blog right here at this site. The measure of "work" is very simply an increase in intensity in your workout. Check out the " Intensity " blog here at this site.
Take note. What did you do last time? What do you hope to be able to do? The distance you need to cover from what you can do to what you wish to be able to do is your goal. Progression is the incremental steps you can take to get from here to there. If you're not "working", you are always the same distance from where you are to where you want to be.
I like weight training because it it so damn easy to check progress. "Last week I benched 225lbs for 10 reps. This week I benched 225lbs for 11 reps" or "I benched 230lbs for 8reps". Either way it's progression.
Had a friend of mine, Beantown is what I call him, who loves the GPP just as much as I. We had a few different movements we were working on one night, and the one he really excelled at was throwing an 8lb medicine ball from the ground up and over his head to as far behind his body as possible. It took him only 2 tosses to traverse the property where we were working out. It took me 3. He felt very proud at his ability in this segment of the workout, but when I explained to him that his next test would be to either A) make the distance in 1 movement, or B) do the two throws in less time his response was "I did it in two, you did it in 3?".
Progression is always a test of you vs. you! I don't care if the guy at the end of your block runs 20 miles a day. I don't care if the guy at the other end of the block can bench 400lbs, and that you've heard rumor that there's another person 2 blocks over who can squat 1000lbs. Your fight is the good fight! You fight to push your body to the limits of what is genetically possible for you.
Don't give up.
I'm The Walleye, and I approved this message.
Tuesday, November 16, 2010
Saturday, November 13, 2010
Randomness
If you love rocking the FFM, either step outside and howl at the moon or take the silent protest, and don't cut or trim a mighty goatee.
This is a message presented by The Walleye, and I approve this message.
This is a message presented by The Walleye, and I approve this message.
Friday, November 12, 2010
Wait for it....wait for it....
Rest, recuperation, and the building of the human body. I've read quite a bit recently on the virtues of abbreviated training. Don't workout everyday. Don't tear yourself down. Plateaus will prevail.
I tried the every day thing for a while. Injury prevailed.
Once a week isn't a bad thing for lifting. A few times a week isn't bad for cardio. If you're blasting heavy weights, and extra long intervals of low to medium intensity cardio every day, I hope you're eating 5 nutritious meals a day and sleeping 16hrs a night cause you're looking to fall flat sooner than later.
Hard and intensive. Brief and regular. Rest well, and give your body the fuel it needs. Here's a peak into a new schedule I'm toying with. One day, I like to lift competitively, so even thought I need to increase my "wind", I can't let lifting go. Still trying to shed some pounds too....
Week (A)
Sunday - Squats, bench press
Tuesday - Muay Thai
Friday - Trap bar deadlifts, barbell rows
Week (B)
Sunday - Suspension training with the homemade TRX set up
Tuesday - Straight leg deadlifts and the "dumbbell curl and press"
Thursday - Muay Thai
Muay Thai and the TRX represent the metabolic/cardio conditioning and with winter looming, it's hard to imagine anything more than tacking on the airdyne at the end of some workout to increase the "wind".
Remember to always wait for it. I can go down to my basement lair every night, and belt out some weight lifting movement. That's not what the body needs though. Fast, hard, productive....and wait for the next night after the rest. Earn your rest time....and use it.
I tried the every day thing for a while. Injury prevailed.
Once a week isn't a bad thing for lifting. A few times a week isn't bad for cardio. If you're blasting heavy weights, and extra long intervals of low to medium intensity cardio every day, I hope you're eating 5 nutritious meals a day and sleeping 16hrs a night cause you're looking to fall flat sooner than later.
Hard and intensive. Brief and regular. Rest well, and give your body the fuel it needs. Here's a peak into a new schedule I'm toying with. One day, I like to lift competitively, so even thought I need to increase my "wind", I can't let lifting go. Still trying to shed some pounds too....
Week (A)
Sunday - Squats, bench press
Tuesday - Muay Thai
Friday - Trap bar deadlifts, barbell rows
Week (B)
Sunday - Suspension training with the homemade TRX set up
Tuesday - Straight leg deadlifts and the "dumbbell curl and press"
Thursday - Muay Thai
Muay Thai and the TRX represent the metabolic/cardio conditioning and with winter looming, it's hard to imagine anything more than tacking on the airdyne at the end of some workout to increase the "wind".
Remember to always wait for it. I can go down to my basement lair every night, and belt out some weight lifting movement. That's not what the body needs though. Fast, hard, productive....and wait for the next night after the rest. Earn your rest time....and use it.
Tuesday, November 9, 2010
Stroganoff
1 - 12oz package of egg noodles
(Healthier choice - Barilla whole wheat medium shell - doesn't really taste like whole grain)
1 - regular can of creme of mushroom soup
1 - small can of regular sliced mushrooms
1 - tablespoon or so of granulated garlic powder
1 - lb of your favorite red meat (usually beef, but we like ground deer or lamb)
1 - heaping helping of sour creme (less will cut the fat, more will ratchet up the flavor)
Boil your paste per the directions on the back. In a skillet, brown the meat.
Drain the paste completely. Drain the fat from the meat completely. Add everything into the pasta and stir until thoroughly mixed.
T'Da. Go with the egg noodles and hamburger for a filling, inexpensive, flavorful meal. Change to whole grain pasta, and wild/free range meat and up the ante on the fiber and omega-3 content.
Either way, a nice quick meal that doesn't make a big mess.
(Healthier choice - Barilla whole wheat medium shell - doesn't really taste like whole grain)
1 - regular can of creme of mushroom soup
1 - small can of regular sliced mushrooms
1 - tablespoon or so of granulated garlic powder
1 - lb of your favorite red meat (usually beef, but we like ground deer or lamb)
1 - heaping helping of sour creme (less will cut the fat, more will ratchet up the flavor)
Boil your paste per the directions on the back. In a skillet, brown the meat.
Drain the paste completely. Drain the fat from the meat completely. Add everything into the pasta and stir until thoroughly mixed.
T'Da. Go with the egg noodles and hamburger for a filling, inexpensive, flavorful meal. Change to whole grain pasta, and wild/free range meat and up the ante on the fiber and omega-3 content.
Either way, a nice quick meal that doesn't make a big mess.
Tuesday, November 2, 2010
More On That DIY TRX
Great workout Monday night. Atomic push-ups (check 'em out here http://www.dailymotion.com/video/x9gpap_trx-40-40-atomic-pushup-low-row-cha_school ), dips, and rapid fire alternating single leg squats. Good stuff all the way around. Kept it short on time and hard on work...just the way to do it!
Two workouts in one day? Usually not my style, but football was on and I was relegated to the basement. Can't bare to look at the equipment and not put it to use.
Tuesday night, Taylored MMA in full effect. I love making focus mits sing. If you're not working on a combat sport, you should go out, buy some gloves and pummel whatever buddy is willing to go. Get a heavy bag or something. Nothing feels better than just beating the shit out of something every once in a while....I like twice a week, but hey, like I always say, do what works for you.
Get out, let it out, and make sure you're breaking a sweat every day!
Tomorrow - a homemade stroganoff recipe
-The Walleye
Two workouts in one day? Usually not my style, but football was on and I was relegated to the basement. Can't bare to look at the equipment and not put it to use.
Tuesday night, Taylored MMA in full effect. I love making focus mits sing. If you're not working on a combat sport, you should go out, buy some gloves and pummel whatever buddy is willing to go. Get a heavy bag or something. Nothing feels better than just beating the shit out of something every once in a while....I like twice a week, but hey, like I always say, do what works for you.
Get out, let it out, and make sure you're breaking a sweat every day!
Tomorrow - a homemade stroganoff recipe
-The Walleye
Monday, November 1, 2010
All Natural Testosterone
Lifted weights right right away this morning. It's been a while since I've used that natural testosterone high to fuel a work out. "High?" you might ask. Well, indeedy-do. Us men produce and subsequently have a higher percentage of the muscle making magic in our systems when we sleep. Makes since given how much our bodies will repair during those blissful hours of slumber. You might think that morning wood is from a full bladder (maybe partially) but it also comes from the man-serum pumping thru your veins. Like The Beatles, you might just look to run a comb thru your hair and be on your way, but spare that 30 minutes and give the early morning blast a try, especially if you're after mass.
As always, make it a quick workout. My morning...
50 jumping jacks
60 second plank
Dumbbell pressed over the head
Dumbbell curls,
Dumbbell straight leg deadlifts (RDL)
Dumbbell squats
60 second plank
....and repeat.
Do single sets of the movements with the maximum number of reps till momentary failure and move on.
It's invigorating.
--The Walleye
As always, make it a quick workout. My morning...
50 jumping jacks
60 second plank
Dumbbell pressed over the head
Dumbbell curls,
Dumbbell straight leg deadlifts (RDL)
Dumbbell squats
60 second plank
....and repeat.
Do single sets of the movements with the maximum number of reps till momentary failure and move on.
It's invigorating.
--The Walleye
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