I am officially three weeks away from the half-marathon. The nerves and goosebumps are starting to creep up my spine. Those goosebumps equal more foam rolling, the stress is weighing on me and my joints are shot. The mindset of staying positive is my main goal right now and just appreciate each day. In the past when things seem to break my indset would adjust to being thankful and somehow I would always get through it. The life of an entrepreneur is a rollercoaster so lately my training has been my rehab. The feeling of finishing a great workout is still yet to be beat for being the BEST FEELING EVER. So if you are reading this thinking, "why the hell am I reading this and why is this guy crazy?" then just test me and start training with a purpose. The pain is short term and right when you start to drink the post-protein shake you begin to realize it's all worth it.
The Training Session: 1. Foam Roller or Die 2. Pre Stretches:
-Wall Slides x10
-Forearm Stretch x20/s
-Scap Pushups x10
-Wall ankle mobs x8/s
-Tspin x8/s
-Standing Box Hammy Stretch x15s/s
-Warrior Lunges x8/s
3. Training
1. Trap Bar Dead lift(No belt) 140x5 180x5 200x5 230x5 260x3
1. Knee to Knee/ Leg Swings
2. 1-legged Squats(12in box) 3x8/s
3. Bench 135x5 155x5 175x5 195x5
3. Band Tricep Extension(straight arm) 4x10/s
4. Pallof Press (60secs in between) 4x20/s
5. Deltoid Raises 4x10(front and back)
1. Front Squat 4x5 (135)
1. Squat to Stand Stretch 3x10
2. Straight Leg RDL 3x8 (135)(Slow-->Fast)
2. Knee to Knee 3x20secs
3. Walking Lunges 3x8/side (35)
4. DB Step ups 3x8/side (35)
5. Prone Bridge 3x30secs
Thursday September 25 | Tempo Run
4 Miles- 34 mins Saturday September 27 | Long Run
6.5 Miles - 55 mins Tuesday September 30 | Lower Body
1. Front Squat 4x5 (135)
1. Squat to Stand Stretch 3x10
2. Straight Leg RDL 3x8 (135)(Slow-->Fast)
2. Knee to Knee 3x20secs
3. 1-legged Squat 15in. Box 3x8/side
4. 1-legged RDL 3x8/side (40)
5. Ab Rollouts
“Role models who push us to exceed our limits, physical training that removes our spare tires, and risks that expand our sphere of comfortable action are all examples of eustress—stress that is healthful and the stimulus for growth.” - Tim Ferris
This quote really hits home with me highlighting the emotions that I have towards my training and listening to those to help improve this curious grind to elite health. My girlfriend has taught me a lot about self-discipline, self-awareness, and how to just shut up and train. On this training day to be honest I was not "feeling it." I was beginning to find way to justify me not training and how I will just make up for all of it the next day. But seeing the pain and hell Laura has gone through to get to where she is today in her grind inspires me to be better, train harder , and to focus on the things that will improve my journey opposed to the distractions that kill your progress. We all need these types of people in out lives who will challenge us when we need challenged and compliment us when we need complimented. It is a relationship that has been a blessing on my life, career, and future. She is much more than an imspiration but a blueprint for those who are striving to improve.
So more about the training, sorry just had to get that out. I ran my sprints on saturday before feasting into some chicken and shrimp hibachi! Yummm. My workout was tough because I had to kill it on a playground but also because I ran 6.5 miles 3 days before. For some reason the recovery has been the hardest but that is soley because of my nutrition. So yes I need to get better.
Here is the sprint session:
Warm Up - Knee 2 knee x30secs - Warrior Lunges 2x8 - Can Openers 2x8/s - Walking RDLs 2x10/s - Walking side lunge+Deep squat 2x10/s - Walking toe touches 2x10/s - Back Pedal 2x20 yards
After my long run day my body seemed shot. The pain was specificaly in my joints, hips and upper back. Every week the days after the long run I have been finding new strengths and weaknesses to grow from each workout. Following the long run training session, I hit it hard with an Upper Body day. So today primary I focused on staying at an elite level of strength for atleast 5 different movements was my original goal. I knew I had to execute on certain movements and if I added more exercises then so be it.
My day was long. It started early mixed with researching content for Andocia Creative Agency, posting and managing ITAG and social media, and ending with a 3hour Risk Managment night class.
The grind to becoming great and developing diverse skills is a journey. This journey has only been productive when I live by the mindset of "Iron sharpens Iron," so instilling this same mentality with every situation in life can fuel you to the finish. I hope. I think. Whatever just keep grinding.
Yesterday, I planned on killing my workout the next morning but something went off inside of me to run at 10:30 last night. Can't really explain what it was but I was ready. I suit up and get to the track to find out that the stadium lights are now off. So what do I do? Embrace the night.
The only problem was my calorie intake was very low so passion was needed to make this a productive run. It turned out to be great. The temperature was chilly and I was rocking a t-shirt so I knew if I stopped then I would get cold and sick.
The training session consisted of a quick warm-up, dynamic stretches, and the run. Here's how the run went:
On miles 2,3, and 4 I was able to average a 8:10 mile. A good time for my meathead ways. My feet felt really good as I rocked my new running shoes that my girlfriend purchased for me. She's the best. The perks of dating an athlete only benefits my lifestyle and mission to progress, so obviously I freaking love surprising gifts for the grind.
`
My Grinding Facts
Time: 1hr 10 mins
Music: Frank Ocean- Favorite songs- Crack Rock, Pyramids
Podcasts: None tired of hearing about the abusers of the NFL. Strength: stamina and passion Weaknesses: HIP MOBILITY (GET Yo knees up)
Gear: Under Armor Spandex, Nike TShirt, beanie, and the Adidas Glide Boost
Sunday was the last training session of this week and my 17th session of this phases journey to the half-marathon. My energy is flat. My muscles are sore. My work outside of health has increased. And the weather is now becoming hoody weather so back to my pale hairy self.
The positives are my improvements in squat depth, single leg mobility, speed, and internal strength. The internal battle has always been the hardest for me, everyday trying to overcome the struggles that bring us down. So at the end of the day if I can do that then the rest is easy. I think.
So this training session was interesting making me realize that weaknesses need to progressively be improved rather than over worked. It is difficult to see where you need to grow and not over due it so patience and persistence is the true text when it comes to facing your weaknesses. So my one pointer is if you have a muscle weakness that you know needs to be worked on then make it a priority to strengthen but do it over a period of time. Your body needs to transition rather than create another imbalance try approaching your weakness by: adding 2 extra exercises that solely focuses on that muscle in one week opposed to killing that weakness everyday.
If you can actually accomplish a daily effort for that weakness than more power to you but for the average grinder that has a heavy schedule try 2 exercises and 2 mobility movements a week on that weakness. If you feel you can up your effort overtime then do so but start slow and let your body evolve. Here's Sundays session:
Listening to podcasts has slowly turned into my "go-to." I listen to podcasts to laugh, learn, grow as an entrepreneur, and for the sports fix. Roughly, I will listen to 6-10 hrs of podcast per week. A little much but how I see it is "You are the average of the 5 people you spend the most time with." In that case I will just stick to the earbuds instead of listening to some guy complain about Mike Tomlin's offense. So this is the first edition of what I like to call the Podcast Playlist, consisting of my 5 favorite podcast I listened to this week. So here is my first week's starting 5: Design Matters 2014, The Tim Ferris Show, Entrepreneurship on Fire, Smart Passive Income Podcast, and Juan Epstein.
1. Design Matters 2014 | Design Observer | Scott Lerman
Scott Lerman talks about his new book Building Better Brands: A Comprehensive Guide to Brand Strategy and Identity Development about brand strategy and how consumer research can innovate thinking. Lerman really gave great nuggets of information concerning how to create processes and action plans for your brand. The back and forth talk was at a high level with the verbiage but it was a golden episode that had influenced me to do several things with Inside the Athletic Grind.
2. The Tim Ferriss Show | Episode 15: Neil Strauss | Author of the Game
This pick may be a little biased because of how much I liked Tim Ferris prior to his podcast show. Time Ferris is a curious, intelligent, sponge who gives his guests the platform to speak their skills and sets them up to dive deep into theories, strategies, beliefs, and concepts. This episode Ferris and Strauss talk the evolution of Neil Strauss writing process. Neil is a diverse author who creatively has written for the Rolling Stones, New York Times, and 7-time on the New York Best Seller lists.
A few strong takeaways from this episode was:
-How to overcome writer's block.
-How to evaluate and edit your writing.
-How to become a master interviewer.
3. Entrepreneurship on Fire | Episode 684: Deb Ingino
John Lee Dumas aka MY DUDE! Talk about a grind this guy does a podcast with an industry leader everyday and grabs the best nuggests out of them. I have been inspired by John to attacck my podcast journey. He and also Pat Flynn have paved the way for the guys who do not know much and put it so simply. But in this episode John, as always, pulls the best out of Deb Ingino- who created start up teams in 17 countries that was focused on maximizing each of the teammates strengths.
Stats on Deb:
"Deb has shepherded the training of more than 1,000 global team members in 7 languages. This work enabled Marchon to grow in value from $50M to well over $500M. She was recognized in 2008 and 2010 by the Long Island Business News as one of the “50 Most Influential Women in Business.”
4. The Smart Passive Income Podcast | Episode 125: Small Secrets to Stay Mentally Focused and at the Top of Our Entrepreneurial Game
Pat Flynn just like John Lee Dumas has produced elite content that has become the go-to source in the podcasting and blogging industry for aspiring entrepreneurs. How Pat stands out from other podcasters is his ability to go into interviews with curiousity, no notes, and a genuine heart. Recently in a natural slow process Pat has been striving to become ore healthier for his productivity and his family, and this episode fits right with what he is striving for: Staying Mentally Focused.
In this episode, Pat was not the only one to blow me away but his guest Shawn Stevenson, host of the Model Health Show(#1 Nutrition and Fitness Podcast on ITUNES. Shawn talks about the misconceptions in the health and fitness industry, small changes to make for big results, and the importance of fats. All of his points were supported by in-depth break dows making the way our body work sound so easy.
5. Juan Epstein | Rosenberg Radio | Jermaine Dupri
Yes, you might be confused why I ended my top 5 with Hot 97's finest Cipha and Rosenberg. But these guys bring a dynamic and chemistry to podcasting that allows the top hip hop stars to relax and tell their stories. Being an avid hip-hop fan has led me to this podcast, but the most recent one with Jermaine Dupri was beyond comical. It was hip-hop.
What many people do not know is the impact that Jermaine Dupri had on the industry at such a young age. JD was making an impact at the age of 16 when he ran into Kris Kross in the mall(oh yeah they were 11!) JD never heard them perform and they never did perform but he said by the way they walked thru the mall made him want to work with them. And thats how Kriss Kross was made.(those 6XL backward jerseys tho were a little too much for me and Kris Kross. They could have fit their whole grade inside of those clothes.)
JD started out as that kid upstairs with bedroom dreams and didn't stop until he became the guy who put ATL on the map.
Until next week try the playlist and start pursuing those dreams! Jump Jump.
It is friday September 12 and yesterday I had a late night training session. Something that I love to make the training fun is changing the times of training. (Also with a busy schedule lifting late is sometimes the only time we can train.) So a little late night lifting with some heavy Nirvana and Rise Against will get anyone going. Today's training session is what I like to call "Upper Body Speed Day." This day is a combination of movements that service all Upper Body Muscles. The weight for this day is not the main priority but the technique, speed, and rest in between are the focus. I worked in the dynamic day to stay away from the traditional "bro day" consisted of a 10:1 (Push:Pull) ratio. I stick to the movements and just go at a faster pace- its that simple.
Warm-UP 1. Foam Roller 2. Dynamic Stretches + Mobility
-Wrist Flexor x20secs/side
-Wall Slides x10
-Psaos Band Hold Stretch x20secs
-Brady Band Series x8/8/8/8
-Walking Spiderman Lunges x8/side
-Squat to Stands x10
-Wall ankle mobs x8/side
-Sleeper stretch x20secs/side
Since last Wednesday I have been sluggishly rehabbing my right hamstring. I was active almost everyday shooting hoops, walking everywhere, and pumping out quick mobility drills but I did miss an Upper Body Training day, my Sprint day, and Temp Run day. If you want to stop reading then you should, it was my fault but to grow as an athlete I want to be 100% honest with you and myself. That's why this blog is called the Rising Grinder because I am trying to dig myself out of a hole that I created because of bad habits filled with meaningless days.
Life is not easy and it is up to us to choose what legacy we want to leave. A legacy full of bong hits, fast food runs, and careless actions leads to a worthless ending. If you have fallen into a hole it's ok, you are not the only one. Today is your day to get a little bit better and move on. Don't get upset over the days that meant nothing but take action and punch everyday in the face moving forward. Let's do this together.
So tonight I said screw it and wanted to see how far I could push myself, so here it is:
Strengths: Effort and Breathing
Weaknesses: Stride Imbalances and Over-Compensating on left side causing imbalance in Technique.
The Post Shake:
Motivation: David Angle's Grandmother who is fighting Cancer. It has truly put a fire in my ass to become the man I want to be. Life is short but my goals are long.
First just want to apologize for the last few weeks delay on my updates. It has been a crazy schedule since I have recently accepted a new job being the Content Creator for Andocia Creative Angency. A little back story my first love is Art. My grandfather was an artist and I still remember, at the age of 4, holding his paint while he brainstormed in his basement studio. In my new adventure being the content creator I will be giving input on projects, controlling social media platforms, and being a brand ambassador. The founder and CEO Jerry Scheller is an intelligent and artistic leader who wants to make an impact on lives, the industry, and brands. (How can we help you?)
Moving on to the Meathead talk…..Ya bro
So sticking to the plan I stayed with my usual Monday Lower Half Workout- today was a tough day. My hammy is still tender and I am continually trying to get better and grow the only issue is health and nutrition. I am at fault for this. My nutrition has been approached half-ass and it is showing in my trying.
Ultimately reach my goal, I must execute better with my nutrition! Period!
September 3 Training Session: Warm-Up= Foam Rolling + Soft Tissue Work(lacrosse ball) + Dynamic and Static Movements 1. Foam Rolling= Full Body(Thanks to Cressey Performance) 2. Soft Tissue work= Lacrosse Ball full body 3. Dynamic Movments
A. Brady Band Series 2x8/8/8/8
B. Wall Slides x10
C. Wrist Flexor Stretch x15secs/side
D. Warrior Lunges 2x10/side
E. Walking Spiderman lunges 2x8/side
F. Squat to Stand 2x10
G. Sleeper Stretch x30secs
Medicine Ball Work 1A. Medicine Ball Overhead Slams 2x10(10lb ball) 1B. Medicine Ball rotational side toss 2x12/each side (10lb ball)
Strength Training Workout
1. Front Squats (touching a 10 inch box)(no belt) 5x5 (60sec rest) 135x, 135x, 155x, 155x, 165x
2. Feet Elevated Pushups 3x12 (15inch box)
2. DB Reverse lunges 3x8/side (35lbs)
3. 1-legged squats (no weight) (parallel) 3x8/side
3. 1-arm Farmer Walks 3x30yards/ each side Grinding Facts Time : 55mins Podcasts: None Music: Atmosphere, Are, and Wale(Love Hate Thing) Strengths: Technique Weaknesses: Hamstring
I am going to start off negative. I am sorry for being debbie but Tempo Runs are pointless to me. The whole long distance training is new and coming from a sprinter I am finding the best approach is to have 2 days of running: 1st sprint day and the 2nd just go all out. Ultimately on the second day just see how far you can go: Run, Walk, Jog, whatever. The goal is to try and take yourself to a level you have never been before with long distance running. I say this because currently my girlfriend is training for her second marathon and before starting this journey I would constantly pick her brain about what training template worked the best. From an outside perspective, of someone who doesn't run marathons prior to this I thought marathon training was about running 4-5 days a week. The more I read the more I realize that running is the last thing on marathoners minds. Its all about recovery.
Embrace The Journey
"It's All about the Process not about the Present."
So now that I got that somewhat meaningless rant out of my system here is my tempo workout:
1. Soft Tissue + Mobility
2. 3 Miles in 31mins
3. Post Stretches
And go ahead make fun of the meathead who runs a 10 minute mile. The biggest concern and adjustment that I need to make is my style of running. I am way to calf dominate and ahead of my feet leaving my quads and hammy's to waist. For me to be a great runner my posterior chain has to lead the way. (Posterior Chain- Glutes, Hamstrings, and Lower Back)
Quick Grinding Facts
Time: 45mins
Podcasts: None
Music: Lecrae and Mase
Strengths: Inner Strength
Weaknesses: Being able to run at a steady rate for a period of time.
Last thursday was brutal. My IT-bands have been on fire since last monday and during this sprint session it was much worse. It was the first time I faced a crossroads of quitting or grind this thing out. However, I finished so moving on. I did not start off this session with a long distance run but just upped the reps on some of the sprints and got out of there. My focus during this session was to work on: technique first, driving my feet into the ground, also to pick up my knees higher than normal, and to be balanced with my distance of strides. My left calf and foot was for a few years my biggest weakness- due to a broken foot.(Freshman winter break was playing hoops and came down on a rebound and BOOM) So today I do not fight pain but I feel unbalanced at times. More specifically, I want to really highlight that if you brake a bone please be patient and take the proper steps needed to recover. Trust me, I rushed and 5 years later still pay for those impatient times.
What really matters is I showed up and punched that sprinting session in the face. It's never harder than it looks, just show up and be positive.
Here's the session:
1. Pre- Workout:
-Walking Spiderman 2x8/side
-Squat to Stand 2x10
-Knee to Knee Stretch 2x30secs
-Warrior Lunges 2x8/side
2. Warm-Up
3. Training Session -5reps x30yards -5reps x40yards (Progressions) -5reps x50yards(Start from Pushup Position) -3reps x80yards(Progressions) 4. Post Stretches
Grinding Quick Facts
Amount of Time: 35mins
Time: 5pm
Music: None
Podcast: Tim Ferris Podcast | Ep 25 with Kevin Kelly- Co-Founder of Wired
Shoes: Mizuno Low Tops
Strengths: Posterior Chain
Weaknesses: Balance on the Explosion
I am trying to catch up on post here so bare with me. This workout was last tuesday's(August 26th), week 2 of this program. The muscles are tender and throughout the workout I feel like I am reaching my max effort. (Still trying to figure out if that's a good thing). Anyway's I am a little over two months away from the half-marathon and very optimistic about how prepared I will be. All i can do is execute everyday and trust the process. Here's the session: 1. Foam Roll and Soft Tissue with the lacrosse ball 2. Static and Dynamic Stretching:
Grinding Facts
Time: 1hr 10mins
Podcasts: Design Matters
Music: None
Strengths: Finishing the lifts
Weaknesses: Stamina
Pains: hips and shoulders
Posture: better than last week
Range of Motion: Surprisingly further with a T-Spin movement
Today is Monday the second week of the 6 week training program I am using to be prepared for the half marathon. Today was the same as last mondays like I said before I love doing my hardest workout the first day of the week to get it out of the way.
Warm-Up= Foam Rolling + Soft Tissue Work(lacrosse ball) + Dynamic and Static Movements 1. Foam Rolling= Full Body(Thanks to Cressey Performance) 2. Soft Tissue work= Lacrosse Ball full body 3. Dynamic Movments
A. Brady Band Series 2x8/8/8/8
B. Wall Slides x10
C. Wrist Flexor Stretch x15secs/side
D. Warrior Lunges 2x10/side
E. Walking Spiderman lunges 2x8/side
F. Squat to Stand 2x10
G. Sleeper Stretch x30secs
Medicine Ball Work 1A. Medicine Ball Overhead Slams 2x10(10lb ball) 1B. Medicine Ball rotational side toss 2x12/each side (10lb ball)
Strength Training Workout
1. Front Squats (touching a 10 inch box)(no belt) 5x5 (60sec rest) All 5 sets were done at 135lb.
* To make things simple always do your main lifts first.* Keeping the arms parallel with the ground*
1. In between I stayed active focusing on a hamstring stretch 3x30secs/ each side.
*Usually a healthy approach is to do a movement or stretch that helps activate the primary muscles being strained.
2. Feet Elevated Pushups 3x12 (15inch box)
2. DB Reverse lunges 3x8/side (35lbs)
3. 1-legged squats (no weight) (parallel) 3x8/side
3. 1-arm Farmer Walks 3x30yards/ each side Grinding Facts Time : 55mins Podcasts: None Music: Trip Lee Strengths: Glutes Weaknesses: Imbalances
It is friday and ending this week with the Full Body Training session. Today also I had the opportunity to sit down with a friend who just got his Bodybuilding card. He is someone who I look up to with how he approaches life, nutrition, and training. We sat down and talked obviously he had 3 bins of food filled with brocolli, sweet potatoes, and chicken. In the winter. his offseason he won a powerlifting competion and the key takeaway was his: powerlifting program approach to bodybuilding and the only change was in his nutrition.
(My buddy Mike Kamouyerou a natural bodybuilder)
Later that day I got to train and just kept it fast and short. Today is my last day of training so here it is:
This is the day you let it all out. It is the 4th day of training this week and I like to have one day out of the program a week to let it all out- Long Distance Running. Again trying to transform into an athlete who can run half marathons is a battle in itself so the standard of just running 4 days a week is not realistic. Week by week I will slowly progress but in time I will be where I need to be, so with that said:
The Training session:
1. Foam Roll +Mobilit Workout
2. Road running a trail near my house finished at 4 miles.
3. Post Stretch/ Recover/ Relax
During the recovery process I killed a protein shake. Always try and throw down a shake within 45min-1hr post workout.
Today is my first upper body training day and third day of training this week. I am still on that first week of lifting high so when the passion levels out I will be able to measure my true strength. Just waking up with a little more pep in my step, then after that first step my muscles told me to cool my jets. To say the least it took me about 25 minutes to walk to my fridge.(I need that chair from Seinfeld that George had during the Summer of George episode) To be honest it feels good to hurt this much.
To give you a grasp of my grind I have learned to focus on mobility, stability, then strength when it comes to the upper body. Just understand this: It is more important to be healthy than veiny. So if you have the gym ego and all you care about are those mirror muscles then you should stop reading and go back to listening to your EDM music and gelling your hair. For the rest of you, being healthy rather than veiny is the way to fight. And yes I admit I was once that guy who just saw my bis, chest, and abs. Lets move on to the muscles we can't see please.
Back to my upper body workout.
First off, my perspective did a 180 after training for a summer at Cressey Performance. Eric Cressey, Tony Gentilcore, Brian St. Pierre, and other athletes instilled in me the way professional athletes do it. I could write a book about what they have done for me as an athlete and as a man.
So here is the workout:
1. Foam Roll and Soft Tissue with the lacrosse ball 2. Static and Dynamic Stretching:
5. Post Stretches Grinding Quick Facts Amount of Time: 55mins Time: 5:30pm Music: None Podcast: Entrepreneurship on Fire with John Lee Dumas | Delatorro McNeal: Caught between a Dream and a Job Shoes: Mizuno Low Tops Strengths: Back and Core Strength Weaknesses: Shoulder Strength Imbalances
It is Tuesday- Day 2 of my training program and my first day of running. My legs are sore. My hammy is tender. My hips feel locked. My body may feel abused but I am committed to this journey and overcoming every roadblock. Again let me point out that training for this half-marathon has nothing to do with running but only to do with winning the constant battle against myself. Its about completing goals that I set out to do. Now back to being sore, the recipe for a sore body is the Foam Roller(my version is a PVC pipe- an advanced foam roller). Aka my best friend. I talk to it, go on walks, play in the park, and watch movies with it. My sidekick. It should be a priority for everyone (NOT Just Athletes) before work, after work, during work, whatever. And if you want to prove me wrong then get one do it for 30 days every day and if you are in more pain then I owe you a steak dinner. And if you are a V then we can have a Tofu party. Just try it.
My Brother and the PVC getting ready for Deadlifts
Sprints are vital for cutting fat, increasing strength, and building endurance. It has always been apart of my training no matter what. Marathons, powerlifting, baseball, football, basketball, and/or any sport it plays a role in preparing your body for game day. My approach to this first running session was to test my will and effort. It is a different way to look at developing strength programs but if you can master adversity and perseverance then you can master anything. Its all relative.
After doing my Warm-up= Foam Roll + Static and Dynamic Stretching, I jumped into what I like to call testing my will. This exercise is to see how far I can run without stopping. The rate progressively increases always finishing better than I started. It helps bridge the gap between sprinters and long distance runners and really challenges your will. I made it to 3 miles just around 24 minutes then I rested for 2 mins and got into my sprints.
Again a different perspective I have towards sprints not worrying about the distance but the amount of reps I reach max effort and for how long. So today I did:
5x 20 yard sprints (max effort)
5x 30 yard sprints (max effort)
5x 50 yard sprints (max effort)
*Reaching a total of 15 reps at max effort*
After sprinting and stretching I finished with my usual shoulder health program. A concern for many runners is posture. Posture can be forgotten and slowly it can turn into an anchor during our training process. Also no one wants to look like the Hunchback of Notre-Dame. So strengthing the functioning of my scap is always a focus when cooling down and coming off that runners high. It takes less than ten minutes and will save you years of pain.
Today is Day 1 of the 8- week program. There will be 4 training days and 3 running days. Outside of training, will include high protein meals, sleep, shoulder and scap exercises, and daily soft tissue work. I will be dabbling into it all types of training with the goal of building strength and conditioning for my first half marathon on November 8th. It is a goal that I have never worked for but I am excited for the challenge and embracing the process to achieving this goal. As I have said in past posts I am not a runner but my friend asked me to run for his grandmother, who recently has been diagnosed with cancer. Thankful to have the opportunity to represent a great family and donate to such a great cause. Below I break down the process of today's training session and my approach to each lift, movement, set, rep, and weight. Enjoy
Warm-Up= Foam Rolling + Soft Tissue Work(lacrosse ball) + Dynamic and Static Movements 1. Foam Rolling= Full Body(Thanks to Cressey Performance) 2. Soft Tissue work= Lacrosse Ball full body 3. Dynamic Movments
A. Brady Band Series 2x8/8/8/8
B. Wall Slides x10
C. Wrist Flexor Stretch x15secs/side
D. Warrior Lunges 2x10/side
E. Walking Spiderman lunges 2x8/side
F. Squat to Stand 2x10
G. Sleeper Stretch x30secs
Being a former pitcher and currently rehabing back from a injured shoulder(post labrium tear) it is vital that foam rolling, soft tissue work, and movement training is a priority. Over the past 4 years, I have found that to achieve elite health and strength I must be able to do the movement before throwing on the plates. A quick reminder, when training for goals one must leave their ego at the door and appreciate the development process. Buy into the process and you will meet your goals. It's that simple. Medicine Ball Work 1A. Medicine Ball Overhead Slams 2x10(10lb ball) 1B. Medicine Ball rotational side toss 2x12/each side (10lb ball)
When designing programs for various athletes, I have found medicine balls to be very productive for all types of athletes. When used correctly medicine ball work can slowly activate and prepare you for your max effort lifts. It takes place for "the warm-up lap" and other non-helpful warm-ups that do not prepare you for the work you are about to effort. Ultimately it is used to bridge the gap between stretching and lifting. Strength Training Workout
1. Front Squats (touching a 10 inch box)(no belt) 5x5 (60sec rest) All 5 sets were done at 135lb.
* To make things simple always do your main lifts first.* Keeping the arms parallel with the ground*
1. In between I stayed active focusing on a hamstring stretch 3x30secs/ each side.
*Usually a healthy approach is to do a movement or stretch that helps activate the primary muscles being strained.
2. Feet Elevated Pushups 3x12 (15inch box)
2. DB Reverse lunges 3x8/side (35lbs)
3. 1-legged squats (no weight) (parallel) 3x8/side
3. 1-arm Farmer Walks 3x30yards/ each side
My approach to all workouts is Less is More. The least amount of movements for max output allows athletes to focus more on the task at hand and understand the reasoning behind each movement. Opposed to training that is uniform, for example a program with 15 exercises and 2 sets of 20 reps can easily be approached with the "half-ass" mentality. Too many workouts. Too many reps. And too many movements that don't help you achieve the final result. When we as grinders have lofty goals we have to strategically execute on each step of the way. We are in the business of cause and effect and as always the truth comes out.
Quick Facts Total time Training: 45 minutes Music: None Podcasts: Entrepreneuship on Fire- The Human Project Episode Time: 11:30am Pains: Right Hamstring Strengths: Technique and explosion Weaknesses: Low weight on accessary lifts. Takeaway: It is vital to control breathing patterns during breaks with squats. Shoes: MP Chuck Taylors
It is our last day(6th day) here in Hilton Head and our third day training. Yesterday was an off day but we still rode bikes all day and had a competitive tennis match between my girlfriend and I vs. my sister and her boyfriend. Personally I love to compete, no matter what it is so I treated it like it was the U.S. Open. Quickly I was humbled. Side Note: yesterday i was contacted from a close friend, former teammate, and someone who I call every week and was told that his pap has cancer. To help awareness he asked if I would run a half marathon November 8th with him to show support. Being the high and low passionate person that I am, quickly wanted to help so yes I am running. Funny thing is he is 230lb powerful former catcher who runs like a deer and during college practice he would always complain about the distance. Its all coming Full Circle haha.
(a pic I took of my girlfriend dominating a run aka beating me)
Last night my girlfriend and I set out the weeks and plans of the miles needed to run to help prepare me for 13.1 miles. And today was day 1, of seeing how far I could go at a pace without stopping which ended to be 3.1 miles. I stayed positive and kept being positive with myself throughout the process. ( "Nick one foot at a time, one minute at a time, focus on your form, pick your feet up, don't stand to tall, keep going, push through the calf cramp, embrace the pain, lighter on your feet.") I'm realistic and ready to take on this challenge of training that I have never believed in : Long Distance Running. The more I do it the more I learn that it is about winning the battle against yourself verses the run itself. So over these next few months I will be tracking my training and post random thoughts leading up to the competition. Time: 7am Temp: 81 Total Miles: 6.0 Total Distance without Stopping: 3.1 Shoes: Mizunos Clothing: Lululemon Audio: Entrepreneurship on Fire podcast
It's Wednesday, August 13th the 2nd training session here in Hilton Head Island. The scenery is breathtaking as we ride through the bike trails to breakfast, lunch, dinner, beach, training, and too just enjoy this week's family vacation. The first training session was humbling as I have not run that far in months. My girlfriend is currently training for her second marathon, setting the pace to keep up. So yes I was the sweaty boyfriend lagging behind. I rode the bike to the gym but took the "long way" finishing just over 15 miles. I push it hard then stop(max effort then easy riding) It was more enjoyable than physically taxing. We started the same time as usual.
Perks of running in Hilton Head
Total Bike Mileage: 20 miles Warm-up Foam Rolling- Full body Movements Wall Slides x10 Psaos Band stretch x12 Hammy Stretch hip turns x8/s Knee to Knees x25secs Side Lying ER x10/s Training (Again the Dumbbells went up to 50 and there were only 8 machines) 1. 1arm DB Incline Press 3x12/each side 2. Chest Press Machine 2x20 3A. 1arm cable row 2x15 3B. Pallof Press 2x15 4. Tricep Extensions 2x12 5. Diagonal Cable Woodchops 2x12/each side
Update: This week is vacation week. My family came down to Hilton Head Island for the week to enjoy the beach, the heat, food, and that quality time with one another. Building relationships within the family has been a key player in my development process. And during this week with the limited amount of resources we are riding bikes, playing tennis, running on the beach, and training. A perfect getaway to help me refocus on my goals and prepare for the fall.
House for the Week
Training: First we start at 7am and the humidity is already 92%. So yes lots of liquids. My girlfriend and I ran to the gym (3.4 miles), trained, and came back. So the training was not at max effort. The gym was very limited with equipment but we made the best of it. 1. Mobility- static and dynamic stretching 2a. Bosu Ball push-ups 4x15 2b. 1arm DB rows 4x10/each side 3a. DB Romanian deadlifts 4x10 3b. Bent over reverse DB flys 4. Planks 3x45secs The rest of the day was also active by bike riding, playing tennis, and going to the beach. It was a day filled with adrenaline kicking off the vacation the right way! Stay healthy and stay tuned.
Lets get right into it- so now for the next 90 days I will be logging my days: Workouts, nutrition, the mental approach, emotions, tips, rants, and run-on sentences. Today is day 1, and it has been a slow 2 weeks with the training due to a somewhat uncomfortable hammy pull from a 10 on 10 pick-up soccer game. No more excuses.
Today I just wanted to focus on my movements:
1. PVC/Foam Roll
2. Defranco's Agile 8
3. Circuit
A. Front Squats 4x5 (135)
B. Straight Bar Curls 4x10
C. Pushups x50
4. Circuit
A. 1-arm DB row (65) 4x8
B. 1-legged squats (bodyweight) 4x6/s
C. Pallof Press 3x20/s
About to leave for Hilton Head, now I am starting to regret the squats. Just kidding.
