New Year's Resolutions

1.  Use that Home Fitness Gear

Ok.  You got a bunch of fitness stuff for Christmas.  What were they trying to tell you???  Never mind.  Just use it.  Even the most worthless of gear can be used for overhead presses.  Don't go gonzo and burnout by Valentines Day though.  Slow and steady.

2.  Eat Clean(er)

This is what its all about.  If you live on pizza and ice cream, you will be fat and unhealthy (sooner or later).  Even worse, you will spoil your appetite for healthy food.  Shop for fresh fruit and vegetables and lean meats like beef and chicken breast.  Avoid fast food.  All the exercise in the world will do you very little good if you go home and pig-out.

3.  Get Maximum Sleep.

Get as much sleep as possible.  Aim for 8 hours.  Discipline yourself to go to bed early.  Cut caffeine by the late afternoon.  Get your room nice and dark and cool.  Sleep is when your body repairs itself.  Most fat people are sleep-deprived.

4.  Drink Lots of Water.

Water is one of the most important nutrients used by your body.  You could easily be walking around dehydrated and not know it.  Have a big glass of water when you get up in the morning and sip water regularly throughout the day.  Even if you enjoy coffee or tea throughout the day...have some water too.

5.  Tap into the Energy

Call it jealousy.  Call it envy. Call it frustration, anger, whatever.  You can look like that.  You want to look like that.  Why not make yourself look like that?  Why should she get the all the compliments?  Why should he or she be proud of the way they look, while you're ashamed?  COMPETE!  Tap into that dark negative emotion and turn it into something good.
6.  Set Some Definitive Goals

Set a realistic goal and give yourself a deadline.  Next - figure out how you're going to get there.  Then focus on it.  Winners keep going.  Losers go home.  Be shrewd and tough on yourself.

Tom

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Winter Home Workouts

Cabin Fever

Gone are the warm glorious days of summer.  No more box-jumps in the park while swatting mosquitoes.  Brace yourself for the ice and slush and the gloom of winter.  Fight the winter blues and stay slim and trim with a simple home work-out plan.  This workout is for my friend and client Mary-Beth.  I hope she enjoys it and I hope you do too.

Equipment

The stability ball or Swiss Ball or Physio Ball as some call it is a really good workout tool.  You can do tons of exercises with this piece of equipment.  This routine will also use dumbbells.

Stab Ball Wall Sit

Stab Ball Wall Sit is an excellent exercise for your quads (front of thighs).  Find a bare patch of wall.  Sandwich the ball between you and the wall.  Feet well out in front and about 12 inches apart.  Slowly squat down, letting the ball roll up your back.  Press back up again.  Do 3 sets of 15 reps.

 



Stab Ball Roll-In

Stab Ball Roll-In is a great exercise for glutes and hamstrings.  Lay on the floor on your back.  Place your calves on top of the ball.  This is a two-phase movement.  First - lift your butt off the floor.  Second - pull the ball toward you with your feet.  Reverse the movement until butt is back on the floor.  Do 3 sets of 12 reps.



Calf Raises

For Calf Raises, go to a set of stairs in your house.  Plant the balls of your feet on the edge of the stair-tread.  Legs straight, let your body-weight push your heels down until you can feel a nice stretch in your Achilles tendons.  Now push down with your toes to go up onto tip-toes.  Do 2 sets of 25.  Yes...25.  Feel the burn!

Stab Ball Pike

Stab Ball Pike looks like a super-tough exercise but you will be surprised at how easy it is to master.  Stand in front of the ball.  Roll over top of the ball until your hands are planted on the floor.  Knees should be on top of the ball.  Now pull the ball toward you and drive your butt up into the air.  This is a great ab workout.  Do 1 set of 12.

 

Push Ups

 

Yep.  That's right.  Good old-fashioned push-ups.  An excellent compound, functional upper-body exercise and you can do anywhere.

 



 

Push-ups are sweet.  They work your pecs, triceps, and, since you're holding a plank throughout, they work your abs.  If you keep your hands in closer; you place more emphasis on triceps.  Hands out wider; more emphasis on pecs.  Go all the way up and all the way down.  Do 2 sets of your Max (ie as many as you can do...twice).  Aim for improvement each workout.

Bench Dips

Bench Dips are great.  You just need a coffee table or some other stable surface.  Fingers forward.  Heels of hands on the edge.  The farther out you place your feet; the harder it is.  Start with arms fully extended.  Bend the elbows and lower your butt straight to the floor.  You should feel this in the triceps.  You will feel a stretch in the shoulders too sometimes.  Do 3 sets of 12. 

Dumbbell Military Press

Time for Shoulders.  Dumbbell Military Press is a nice deltoid exercise that you can do in the comfort of your home to keep your shoulders in top form.

Start with the dumbbells at your shoulders.  Press them straight up until the elbows are locked-out.  Do 3 sets of 10.

Dumbbell Bicep Curls

Stand up straight.  Feet shoulder-width apart.  Dumbbells down at the sides of your thighs.  Palms facing forward.  Curl the dumbbells upward as far as you can.  Lower slowly.  Do 3 sets of 12.



Recap

Here's Mary-Beth's Wintertime Blues Workout in Summary:

Stab Ball Wall-Sit - 3 x 15
Stab Ball Roll-In - 3 x 12
Calf Raise - 2 x 25
Stab Ball Pike - 1 x 12
Push Up - 2 x Max
Bench Dips - 3 x 12
Dumbbell Military Press - 3 x 10
Dumbbell Bicep Curls - 3 x 12

Do this full-body routine 3 times per week.  Get some cardio too.  Go for a long brisk walk or ride a stationary bike.

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Freakish Gym Fads

Toe Shoes

I won't train a client who is wearing these freakish things.  History will judge us for this abomination.  These are the knitted leg-warmers of this era.  Over-priced, over-hyped, unsound.  Saw an infantry company running on the fitness trails last spring - all the laggards who fell behind were wearing these.  Comical to see them desperately trying to keep up with those wearing proper running shoes.  You could see their despair as they thought about how much they paid for these faddish novelties.

Tom

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Off-Season Training for Linemen

Lift Basic - Lift Heavy

Playing on the offensive line is all work and very little glory.  Your job is to make the Quarterback, Kicker and others look good.  Success on the line demands brute, explosive power.  Off-Season is when you build this power.  The weight room is where it happens.

The Squat

 

Let's start with the basic barbell squat.  Use the squat rack at the gym for safety.  Do a warm-up set with a weight that you can do about 20 reps with (20 Rep Max).  Do 2 sets of 12 with this lower weight.  Now change up to your 10 Rep Max weight.  Do 4 sets of 10 with that weight.  Watch your form:  Back straight, heels glued to the floor, go nice and deep. 

 

Standing Calf Press



 

Now that we've hit the big upper-leg muscles with squats, we're going to focus on the smaller calf muscles.  Calves are super-important to a lineman as they deliver a lot of the driving power he needs to push forward.  Standing Calf Press is best done on a machine like the one pictured above.  If you don't have a nice calf press machine you can stand on any secure edge and hold a dumbbell in your hand.  Calves seem to like higher reps and lower weights.  Be careful about going gonzo with heavy weights on calf exercises.  Do a couple of warm-up sets with shamefully low weights before you get into the working sets.  So - 2 sets of 15 reps to warm-up.  Then ramp-up the weight to your 12 Rep Max and do 4 sets of 10 reps.  If your calves aren't burning like lava; you're doing something wrong.  Don't bend your knees or wiggle your hips when doing this exercise.  It should be just your ankles flexing.  Let the weight push your heels nice and deep; then drive your toes down to push the weight back up.  Some people fuss about "toes-in" or "toes-out".  I promise you; that when some rabid linebacker is trying to blitz, you won't be thinking about toe-orientation on the standing calf press. 

 

 

Bench Press

 

 

 

Legs are done.  Time to work on upper body.  Bench Press works the big chest muscles (Pecs).  Pecs are what you use for controlling that defensive lineman who is hungry for a sack.  Do some push-ups to get ready for the Bench Press.  After 2 sets of 15 push-ups you'll be sufficiently warm for the bench.  Set the weights so they are at your 10 rep max.  Have a spotter handy or set the safety bars in case you're not quite as butch today as you thought you were.  Grab the bar with a symmetrical grip.  Wrap your thumbs around the bar.  Lower the bar until it just touches your chest then drive it upward to full extension.  You're going to do 3 sets of 8 reps with the 10 Rep max weight.  Don't dawdle between sets; 45 seconds is about right.

 

Seated Cable Rows

 

 

Next-up is back-work.  Hop onto the seated cable row machine and make sure that the little v-grip handle is hooked-on.  We can debate the merits of different handles for this exercise in another post.  I just like the feel of the close-grip-V-handle like the one pictured above.  Set the weights on a humble level for a smooth and easy warm-up set.  Knees slightly bent, back nice and straight.  Amp-up the weight for your working sets.  Pick a weight that's at your 12 Rep Max and do 3 sets of 10 reps.  No rocking back and forth - make your lats do the work.  Full extension of the arms, then steady pull until your elbows are well-back.  This exercise should be gritty hard work.  Yeah, your hands should hurt.

 

Military Press

 

The Military Press can be done with a barbell as pictured above or dumbbells or on a machine.  This works your shoulder muscles.  Start with the weight at the level of your collar-bone.  Back nice and straight, press the weight straight overhead until your elbows are locked-out.  To start - grab a light pair or dumbbells and blast out a nice and easy warm-up set.  Load up a barbell with a modest amount of weight (like about 15 Rep Max).  Now, do 4 sets of 10 reps with that weight. 

 

Close Grip Bench Press

 

Tricep time.  You just gotta have strong triceps to thrive on the line.  These muscles are for pushing and shoving.  There are tons of excellent tricep exercises but we'll start with the Close Grip Bench Press.  Everything is the same as Bench Press except for two things:  you'll be using much lighter weights and you'll hold the bar with a much narrower grip (thumb-tips should almost touch when you point them at each other).  Lower the bar to your chest and then press slowly upward until elbows are fully extended).  Use a lighter weight and go for 4 sets of 12 reps.


EZ Bar Curl

 

 

 The EZ Bar curl is a superb bicep exercise.  Load-up the old EZ bar with a couple of plates, grasp the bar at the knurling as pictured above.  Stand up straight and lock your elbows in to your sides.  Start with bar resting at your thighs and slowly curl straight up.  Lower, repeat.  Use a moderate amount of weight (aim for your 12 Rep Max) and go for 3 sets of 10 reps.

 

 

 Decline Crunch

Let's not forget about abs.  If you're in the gym - find a decline bench.  Set the decline about halfway.  Climb in and lock your feet under the pads.  Curls up using ab strength and slowly lower all the way.  Repeat.  Don't pull on your head.  Do 100...or as many as possible.  Every day that you workout - try to add one more crunch.

 

How Often?

Do this routine 3 times/week - max.  Your body needs 2-3 days in between workouts to recuperate and grow.  Feel free to do cardio (treadmill or bike etc) on the other days.  You'll do this routine for about 6-8 weeks.  After that, you will be ready for a split.

 

Nutrition?

Stick with good clean calories.  Fresh fruit and vegetables.  Lots of lean meat (chicken breast, beef).  Tons of cold-water fish (tuna, wild-salmon, sardines).  Wholesome carbs like oatmeal.  Nuts like almonds and walnuts.

 

Summary

I designed this workout for my client and friend Spencer.  He's an offensive lineman for the Fredericton High School Black Kats, one of the best varsity football teams in Atlantic Canada.  I hope that he enjoys this program and I hope you do too.  Here's the recap:

 

Squat  4 x 10

Standing Calf Press  4 x 10

Bench Press  3 x 8

Seated Cable Row  3 x 10

Military Press  4 x 10

Close Grip Bench Press  4 x 12

EZ Bar Curl  3 x 10

Decline Crunches - 1 set of max

 

 

 

Tom

 

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Your First Powerlifting Competition

Plan Early

Find a competition that is still about 6-8 months away.  This will give you plenty of time to plan a good training strategy.  If you have to rush to get ready for a competition, there's a greater chance of injury.

Do Your Homework

Find out what the rules are for the competition.  Different clubs use slightly different rules and words of command.  Make sure that your training follows the regulations; that way, when the chips are down and you're in the heat of battle, you'll lift properly - just lift you did hundreds of times in training.  Make sure that the equipment you choose meets regulations - nothing is worse than having your favourite belt disallowed the day before the event.

Make a Sensible Training Plan

When you're still 3-4 months out from the competition, you should still be doing overall strength training.  Work on core strength, shoulders...everything.  Include all the basic powerlifts in your training throughout this time.  Aim to keep adding weight onto your lifts.  At this phase you should be doing 3 sets of 6 rep max.  You're hammering home the muscle-memory and tuning-in balance and timing while adding strength.

Final Attack

2 months out you need to focus on the 3 main powerlifts.  I throw in some plyometrics like box jumps and plyo push-ups to increase fast twitch speed.  Starting 1 month out, you'll want to focus on rehearsing for the big day.  Practice your warm-up (keep it light!).  Hit three attempts on each lift just like it was showtime. Know what your body is capable of.  Think about what your first, second and third attempts will be.  The very last workout should be about 5-7 days from the big competition.  Eat well the morning of the competition and bring some healthy snacks like raisins, almonds, fruits etc with you to keep your energy up. 

Bask in the Glory

Enjoy your big day.  All eyes will be on you and everyone cheering for you as you wrestle gravity for control of that bar. 

Tom

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Goats Milk

 

Delicious Alternative to Regular Milk

OK maybe "delicious" is an overstatement but goat milk is really not as vile as people say it is. I picked some up in the exotic food section of the grocery store a few weeks ago to give it a try. It does have a distinctive taste but its actually pretty good.



  

Tasty and Nutritious
Goat milk has all the same nutritious value as cow milk. This food is a good source of protein, riboflavin and phosphorus, though a little high in saturated fats.

Uses
Goat milk is good just by itself as a beverage or mixed with chocolate protein powder in your smoothy. Its a little more expensive than cow milk; so its good for an occasional treat, unless you just like amping-up your grocery bill.

"3 more reps"

Tom

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Six Pack Secrets

The Elusive Six Pack

Ever seen someone with a wicked six pack who did not look like they were superfit and super-checked-out?  I didn't think so.  Fat guys with huge arms - big deal.  Slim guy with a six pack - different story.

What is the Six Pack?

Six pack is the outline of Rectus Abdominis, otherwise known as your abs.  Technically, everyone has a six pack.  The problem is that you just can't see most people's six pack because its hidden under a layer of body fat.


Nice Six Pack Jack



What's Hiding Your Six Pack?

Six Pack Success

There are three things you need to know about bringing out the washboard.

Nutrition
Eat a clean nutritious diet.  Cut the crap out right away.  Totally.  No excuses.


Six Pack Concealer

 

 

 

Fill-up on good clean food.  Eat a healthy blend of slow burning complex carbs like oatmeal and wholesome protein like salmon.

 

 

 

 

 

 

 

Ab Exercises

You need to actually do some ab work.  Not 500 reps but maybe 50-75 reps in total...3 days per week.  Here are a few good ones:

 

Dumbbell Crunch

The Dumbbell crunch is a wicked ab exercise.  Hold a dumbbell at each shoulder.  Crunch upwards and press the dumbells at the same time.  Just try for 20 reps.

 

Low Plank

 

The Low Plank is another really good ab exercise.  See how long you can hold it.

 

 

Kettlebell Swing

 

 

The full-blast barbarian kettlebell swing is a great ab exercise and rocks-out some great cardio too.  Get that puppy swinging straight overhead.  Go as hard as you can for 20-30 reps.

 

Cardio

A lot of people think that you need to really crank the cardio to get the six pack.  Its not as bad as you think but its not as easy as you hope either.  Don't go for lame cardio.  If you're not really straining you're maybe wasting your time.

 

 

 

Drink Your Face Off

Water, that is

 

Not beer

 

Beer will absolutely destroy your six pack.  So will any other form of alcohol.



Tom

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How to Get Fat

1.  Eat Like You're Still 16
I know that you could jam down a whole large all-dressed pizza when you were 16 and it wouldn't touch you.  Guess what?  Your metabolism isn't 16 anymore; its 36.  You can't pig-out any more.

2.  Take the Elevator
I know that you're in a hurry.  I know that you don't want to get sweaty at the office.  Listen - leave a few minutes early, lather-on some extra anti-perspirant and take the stairs.

escalator - but you get the idea

3.  Skip Breakfast
I know; brekky is a hassle.  You want a few extra minutes of sleep.  Get something ready the night before.  Leave it on the table or the counter where you can easily get it ready.  Eat oatmeal for breakfast.  You just plop some quick oats into a cereal bowl, pour in some hot water and wait a few minutes.  Lots of slow-burning, complex carbs to power you through the day and fibre to keep you from snacking on crap.

Keep Checking Back...for some more hot tips on how to get fat or how not to get fat.

Tom

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