Now Available on Amazon Kindle

 

Now on Kindle for $7.19

product_thumbnail10 adaptable, customizable principles, and 7 training dimensions / evolutions that provide a broad and deep base for whatever you’re training for, in sport, arts, or work. This is a book that harmonizes training philosophy and practical, very simple takeaways for sustaining a consistent, building, growing training life. Cheers!

650 Bodyweight Watching an Inspirational Training Clip

One way to train inspirationally: 650 muscle movements with bodyweight resistance and watching an inspirational training documentary, going back to the days when athletes were not afraid to train and compete all-natural:

This Day, This Moment, The Right Thing Will be Done

when you spend a lot of unexpected time at a rehab place visiting for the holidays, you find beauty where you can

when you spend a lot of unexpected time at a rehab place visiting for the holidays, you find beauty where you can

Cycles surround us. Yet sometimes chaos forces us into fast waters, whipping us about like a leaf in a flash flood…

As when a close family member is hit by a car in a parking lot while walking into the grocery store. In a moment of chaos, of disordered mental and physical operations, a driver strikes down the man who raised you. And that man makes it, but his many decades mean he faces a big recovery challenge from that broken hip. And as his adult son or daughter, all of your plans change. Your duties call, honor calls, love grounds you. You turn to the task of caregiving, arranging, and spending some mind-body numbing hours on hard surfaces attending, watching, listening, and learning what is needed to prepare, transfer, and make in-home care a reality so this VIP of yours can get some sleep, recover faster, and be among loved ones. Here the stress adaptivity of your training is tested.

So it is with all of us. Our training lives morph into something completely different during this time. They move from a training life to a doing-life, as the physical things we do in caregiving become the top priority. This is not likely what we trained for in previous days, however, with a well-rounded training approach in more orderly times, the fringe benefits feed these unexpected efforts we face.

We work in sustaining intervals of what-exercise-we-can-get to sustain our ongoing effort: as when a simple swiss ball can help us redistribute life-giving blood, energy, electric signals, and physical force through out muscles, connections, and body in a small fitness room on the road to retrain ourselves from the sitting, leaning, and waiting of institutional buildings and unnatural light.

These can be the times that training comes to the front and stands by us when the chips are down. There is going to be a price for taking on duty. There usually is. That is the way the world works. Yet by decisively embracing it we may seize the purpose of our training lives on a different level of motivation and performance, where one real event and experience is not a training drill, but itself an opportunity to set new precedents and become open to new dimensions in our future goals.

If you’ve read the book “Farm Your Training Day: An American Dream of Sustainable Personal Fitness”…

..and you believe it will help others bridge gaps to a self-led, dauntless, consistent training life within their busy-tiring schedules…

Then please feel free to rate and review the book at one of the following venues!

Amazon

iTunes (iBookstore app download)

Barnes & Noble

Lulu.com

 

The Contact Points of Functional Strength

Traditional weight lifting and even what are deemed functional training exercises do not do justice to hand strength as do manual labor or labor with tools. But not everyone has enough work projects with tools to make a difference for their hand strength.

Yet nearly everyone faces the following daily or weekly:

(1) Packaged goods, wrapped foods, and sealed containers;

(2) Fresh produce needing washing, peeling, processing;

(3) Goods that come shipped in boxes;

(4) And the old Charles Atlas standby, frequent yellow paged directories dumped on the doorstep from competing publishers.

With each of the above, most of us resort to tools, kitchen tools, or office tools to cut, unzip, peel, pry, snap, peel open, or otherwise process an item we must unpack or prepare. Because we have internet, many just throw the printed directories into recycling.

Yet here is food for thought: where safe and possible, can you devise a method to use your thoroughly washed, cleaned, and healthy hands to accomplish these tasks?

Think of all of the varied pulling, prying, separating, tearing, breaking, and other force- intensive functions you face with tools every week, and try to face them with your bare hands instead.

Use your mind and dexterity to unpack or process these products in a safe, controlled way that doesn’t send the contents flying all over the room or get you hurt. This often requires more thought, force, and functional strength to do under control. And this is why we normally resort to quick-draw tools without thinking.

Therein lies an adaptive training opportunity with our bare hands. Now add to that the use of hand tools in construction and yard projects, and this can amount to significant strength training for your points of contact with the material world: your hands.

Here’s to training mindfully and safely!

WARNINGS: Beware of some hard plastic encasements on hard goods in which the plastic becomes sharp on edges when pulled apart or cut away. DO NOT DO THIS ON ITEMS THAT COULD SHATTER, BREAK INTO SHARP PIECES, OR OTHERWISE CUT OR EMIT DANGEROUS CONTENTS UNDER PRESSURE. USE common sense to avoid uncommon injury.

Today’s Background and Banner Change in Honor of the Mountain Dimension & the Adaptive Vision of the Fort Carson Army Wellness Center

Whether earthen or architectural the Mountain dimension awaits your training life to let it in.

Inclines are everywhere to be found, and in death valley is there not a heat mountain to scale as some try their constitution and thermostat in that crucible of temperatures?

Mountains too, are icons of your goals. Each has a higher purpose than its own summit. Have a look at this pilgrim’s training incline called the Manitou Incline highlighted in Military Times:

From the website of the Army Wellness Center-Fort Carson at Forrest Resiliency Center:

We assist in the facilitation of healthy lifestyle programs for all ARMY component Soldiers and their families, retirees, and civilians. The clientele spans all ages from young adult to retirees.  The way ahead involves working directly with units at unit locations as well as with individuals and group classes at the Wellness Center.  Expansion of services includes sports medicine care, which will focus attention to readiness and rehabilitation.

Vancouver Boating, Bicycles & Rainy Walks / Colorado Eldorado Canyon Run & Rain Aftermath

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To catch up on my periodic journaling of training experiences:

Vancouver, BC. Be it known that I skipped the hotel fitness center in Vancouver BC, and opted for family whale watching, walks in the rain, and bicycling in the sunshine.

On the whale boat I could have sat the entire journey and monitored the Pacific waters for sea life. But I spent some wonderful time holding my child and working on fixing on distant, relatively fixed points to avoid symptoms of motion sickness as we motored over the waves to where the whales were spotted off the coast.

Going up to the boat’s viewing roof, I found that riding those waves in a rain coat afforded me a nice, standing core exercise trying to stay balanced on the boat, minimizing dependence on the rails.

Movement with Forces training came into play staying out in the rainy, windy sea weather and exposing myself to the wet cold for a time. Cold, wet sea weather is a force.

Another force encountered was the motion of moving in circles on my feet on the top deck relative to the boat’s forward, swell-riding motion. The circling was to scan the ocean’s surface for whales and other sea animals, while keeping balance, orientation, and trying to mitigate motion symptoms. This was a unique experience. I might have slogged through it, jetting along with the experience incidentally, and trying to avoid the elements as sources of discomfort instead of sources of mind-body training.

Instead I decided to consciously engage the ride as a crossing of training dimensions, and I thoroughly enjoyed it while witnessing the stunning beauty of the NW coasts and isles. Along with others I got to share ocean air and space with killer whales, humpbacks, sea lions, porpoises, and varied seabirds. The salt on the air, the relaxing of the boat’s fellow riders, and the graciousness of the husband-wife captain-naturalist team really enhanced our day.

Our walks in the rainy city gave us many chances to negotiate the architectural inclines, hilly city blocks, and wall tops as we used our feet to move through the concrete, glass, and steel mountains. The sea air blowing between them was a bonus. After much cool weather walking about, you can imagine that fish and chips, coffee, and hot chocolate called out to us a time or two. Let me also recommend the practice for parents of safely holding hands with your child in the city, and swinging him over the lines, manhole covers, sidewalk designs, and props found along the city course. I think switching sides and getting both arms in on the child swing is a good practice. Teaching city safety  and enjoyment awareness at the same time is a bonus. During these walks, sudden footraces are known to break out, too. Race you to that monument — to that hydrant — to that vent – to that tree…

Our bicycle outing was just plain fun in the sunshine viewing the mountains we hadn’t been able to see for the clouds for three days straight. And walking some sandy, shelly, mossy, and very clean inner beaches came with the cycling trip through Stanley Park.

We had no time to hit all the most advertised destinations, but we saved a list for another time if it comes available.

To counter the experience of sitting on planes, trains, and automobiles, I used the symmetrical carrying and lifting of luggage, treating it as if I were carrying kettlebells, and keeping the exercises with it closer-in and less conspicuous so as not to embarrass family too much. This included lunging it, squatting to lift it, shrugging it, variable one and two armed rows, curling it, shouldering it, and the like. Same with the carry on back pack. Luggage that I carry is often between 35 and 40 pounds, and serves nicely as a clunky kettle bell by the top handle. I also kick it up with my foot when putting it on wheels and pulling the handle out to pull it. Sitting in airport seats I am able to do wrist curls with my luggage, propping wrists on knees and grasping the top handle.

Trips can afford more than in my laziness I took advantage of.

The Story of an FEIAA Meeting and Book Signing

What a privilege to sit down and talk with Federal Executive Institute alumni and friends last night. These professionals brought up a host of great topics. We talked gluten freedom, how eating, drinking, and sleeping are self-trainable behaviors, and how intelligent attunement can benefit us in every dimension of physical action as well as perception. These civilian and military public servants, technical, and knowledge workers spoke in ways revealing their high accomplishment, and by their intelligence had found the many packaged fitness offerings in the marketplace unfulfilling or unsustainable. We also discussed the texture of real life: traumas, shadows, and challenges in daily life. Being with intelligent people can be a good time, but being with intelligent, feeling people is the best of times, and that is what last night’s gathering was like.

We talked nuts and bolts: Muscle, Mileage, Mobility, Midsection/Core, Mountains’ Meaning, and more. Everyone in attendance had been athletic in their lives whether they considered themselves so or not, and I made sure to point this out first of all. We must be clear about our identities, that we are among other wonderful truths, mind-body entities capable of athleticism in physical sport, art, and work. Yes, the basic adaptive physical training pathways can expand to intellectual and for some, spiritual athleticism.

On the sheer material side, a la Steve Martin in The Jerk, needing to hold onto some possessions on an anniversary date when I had once felt I’d lost everything, I brought some self-comforting props for my presentation. Rip’s Fire Engine 2 (TM) Plant Strong cereal (my strength), and Toblerone (TM) swiss chocolate (my weakness). They seemed like the props to bring at the time.

Along with a box of books and a gym bag with all I needed, I walked into Breckenridge Craft Colorado, home to craft beers and LoDo Denver venue-name dropping. You may remember our former mayor and now Governor Hickenlooper owned a restaurant in LoDo (Lower Downtown), where rough-hewn, red-brick mellow-looking pubs and brewers fill old warehouse buildings near lofts where nearly everyone walking around down there looks like they do Pilates during breakfast, Yoga during lunch, and feed intravenously through a liquid food bladder while running long distances through dinner.

Well, that may be an exaggeration but I’ll tell you what is not: most people living in downtown lofts are single, young, career starters enjoying urban life to the fullest, and throwing their pliable youthful bodies into one or two training modalities, sometimes not really bothering with long range thinking. They live close to their white collar work. They’re busy on various levels, but many don’t yet know the change that comes with rising in the ranks of responsibility, having a family, and having more and more people they are responsible for (at which time they often move out of the lofts). That doesn’t make them lesser or lazy, they just fill more of their time focusing on self-development than other-development because of their phase in life. Logic says juggling a one bean bag business is easier than juggling and adapting to three or more bean bags’ businesses…

Leading me to the course of our discussions last night: How do those with hairy schedules at work and home, extra-curriculars in the community, and little time to themselves make changes that temper for them a sound, powerful training life with consistency, excellence, and purpose? How do they overcome the crushing, conflicting, Hoi Polloi of Expectation-a-Legal living and not become unhealthy?

That is what Farm Your Training Day was written to begin answering. It contains many specific guidances on HOW, not just statements and restatements of a vague vision. I couldn’t convey all of it in one sitting and standing. What I could convey are some of the broad brush adaptive training principles and dimensions, and suggest that the fullness of these is in the book. This includes illustrations, guidances, sources, stories, and some visualizable details over 276 pages and 17 chapters without pictures.

All I can say is, after reading the book, which is not a Polly-Anna Manifesto by any stretch, and which takes a look at the mundane and dramatic obstacles to a consistent training life that would wear us down and make us unhealthy, I think people find not only bedrock to stand on within themselves, but a process of remolding their bedrock again and again from the interior life. Their training lives spring out of this aquifer of intelligent, planned and unplanned energy and movement within that connects with the world around them. The book maps forward, not ‘out.’ I say forward, because every reader is invited to be the pioneer who adds to this map, innovates, and improves the book by going into other principles and dimensions of adaptive training.

I know something of what there is and wrote a book about it, yet part of that is seeing that I do not know the limits of what is possible.

‘Farm Your Training Day’ Book Signing Event Downtown Denver at Federal Executive Institute Alumni Gathering

Federal Executive Institute Alumni Association

The Federal Executive Institute Alumni Association (FEIAA) consists of graduates of professional education programs of the Federal Executive Institute, serving federal government executives building on their talents, skills, and abilities for public service. It’s area alumni are gathering in Denver for a reunion and refresher tomorrow.

As part of those FEIAA proceedings I’ve been privileged to facilitate a conversation about my book Farm Your Training Day: An American Dream of Sustainable Personal Fitness. I will also sign-off on copies of the book for those in attendance who add it to their training libraries. I am looking forward to learning more about the adaptive training needs of these busy professionals.

I have Michael Anderson to thank for the privilege of meeting with his fellow alumni, and hope that everyone in attendance will come away with something permanent on which to build and improve as leaders of their own training lives.

After the event I’d like to post what I learned from a discussion of adaptive training with a group of dedicated professionals whose lives are quite busy. Public service can be an intense challenge, and work-life balance will figure into our conversation. More soon!

To My CrossFit Friends: Try Adaptive Training for the Long Haul

Adaptive training is sustainable, body-wise, and freer compared to many manifestations of CrossFit. CrossFit has gems to offer, but I believe they were borrowed gems. Those gems were adopted from elsewhere and combined in a “Box,” or a “crucible.” The toughest gems came from elite forces training, that is, combat training. Do or die training. Still, part of military training, even elite military training, is readiness. And readiness involves recovery, and non-injury. If you’re injured, you’re not ready. If you don’t recover properly, injury risk spikes.

For some that may have temporary appeal, especially to younger people. Yet younger people lack experience, and seldom see conflicts of interest in business models that target them. Young people often appear non-conformist…all at the same time in the same way. It is a vulnerable time. And some people are lonely. Lonely as hell. The comradeship they lack they may seek in an intense, physical, shared experience. For that reason, they are less likely to see those conflicts of interest lurking.

Let’s think outside the Box a bit. What is a healthy versus unhealthy gift of individual power to a culture or authority for mind-body training? Some CrossFit groups may dial-in a healthy balance in their approach, especially after recent controversy. On the other hand, there are the other reports:

Getting Fit Even If It Kills You

CrossFit’s Dirty Little Secret

Idea Fit Discussion

Navy Times

How CrossFit Forges Elite Failure

And you can Google the rest of the negatives, of which there are many.

On the other hand, you will also find the positives and Google them too. Any CrossFit member or gym owner will be more than happy to tell you the positives. Yet others will say if you aren’t committed, they don’t want you. And I’d say you should be ready to respond with a laugh at that manipulation game. Just remember, not every useful wonder of chemistry is good to mix at the same time. You can get hurt or die from the ensuing explosion or gaseous poisoning. True it is also of training. Excesses are not consistent with durable endurance or sustainable fitness, and therefore excesses in training are not always consistent with readiness.

Military, sport, art, and work readiness is about fitness and conditioning, but training isn’t about getting injured, it is about proofing against it when the real thing trained for is going on. Studies in stress inoculation make it just as much about mindset, adaptive sleeping, recovery, and rewiring after traumatic experiences. The stresses are measured and periodized by time of exposure and response during training. Check out this summary of researched-supported points in the work of Lt. Col. David Grossman, specifically:

Section three describes the mental attitude necessary to be a warrior. The book goes into greater detail about stress inoculation and its importance to effective, realistic training. There are also some important training principles outlined.

Principle 1: Never “Kill” a Warrior in Training. Learners are expected to complete a scenario even if hit, stabbed or shot. As a trainer, tell them, “You’re not dead until I tell you you’re dead!” Don’t give up, always win.

Principle 2: Try to Never Send a Loser off Your Training Site. Have your participants go through a scenario as many times as necessary in order to have them succeed. Scenarios designed to make the trainee look foolish or fail just prove that the training designers are jerks.

Principle 3: As a Trainer, Never Talk Trash about Your Students. Don’t ridicule or try to tell funny stories about the last trainee who tried to complete your scenario. Your role as a trainer/leader is not only to pass along knowledge but also to inspire. You cannot do this when you are not respected. If criticism is to be given, give it in private. If praise is warranted, do so publicly.

I’m sure this could include: don’t give Rhapdo to your trainees. Don’t injure your troops in training so they are disabled for the real fight.

But are you training for combat? It is as much about mindset, and handling what your body does. Listen:

LTC David Grossman interview.

So to some extent CrossFit, run by those who are trained coaches, can achieve some of these training goals. Yet not everyone is training to be a warrior any more than every tool in a toolbox is a hammer. However, even military training leaves boot camp behind and graduates into a more sophisticated, measured, and periodized experience over time. It mixes individual control with leadership. Most individual civilians who are training for combat don’t have the rest of the training. They are not warriors per-se, but want to be ready for what this society teaches them to fear — which is about everything. Which begs the question: should training be motivated by fear? Or should training be inspired by the commitment to master fear?

For now, let’s discuss.

Adaptive Labor as Training: Aid to Martin Acres subdivision of Boulder

For two and a half hours this morning I had the opportunity to work on flood remediation efforts with some wonderful people volunteering with DonateBoulder.org. We worked in the Martin Acres subdivision.

For those who are medically cleared for this kind of work, I highly encourage volunteer physical labor for those who cannot do it themselves, or who are overwhelmed.

Among the training benefits are asymmetric muscle work, pulling, lifting, carrying, hacking, breaking, dragging, stacking, leveraging, maneuvering, prying, throwing, and tossing. Working with tools with your hands is a bonus, as hand tools benefit your connective tissues and fine motor muscles in ways merely lifting weights cannot.

The best thing about training this way is that you get to work with some special people: other volunteers. You get to help someone in difficult circumstances. And, you help free up another wave of volunteers for the next effort by knocking one out.

You may only have a morning to work, or a whole day. We all have different obligations and time sensitive items any given day. Yet if you put in what you can, and others do too, this expedites humane relief and mitigation of adverse health conditions.

The must have tools and qualities: (1) mask that filters out airborne dust, molds, and noxious building materials such as asbestos; (2) tools for pulling up baseboards and tearing out sodden drywall, i.e. crowbars, wood chisels, hammers, dustpans, shovels, brooms; (3) approved anti-mold and mildew spray product; (4) first aid kit; and (5) safety sense.

Volunteering, like group training, builds camaraderie, dispels loneliness, and strengthens community. Those intangible fringe benefits are as valuable as the physical mission and physical training benefit. Yet the training benefit also helps give the person helped a better feeling that someone is helping them, yet getting something out of it.

That is all true of course, so long as volunteers take the necessary safety precautions, such as an updated tetanus shot and the equipment listed above.

Your Adaptive Training Life is a Genesis

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Each moment is yours to begin moving.

Moving can turn into so much, usually positive. Try it unplanned. Where does it lead you? Do you end up putting on shorts, gear, training apparel, or loose, functional clothes for a physical interval in your day?

Don’t think about it, just start moving. When you’re done, you will have discovered what your training interval was to be.

Journal about it and be grateful for the gift of movement, health enough to exercise, and the ability to breathe.

Suppose you are pinned down with obligations and training feels impossible.

Begin with taking every tense thought, tensing muscle, tense feeling, ill-reaction, curse, fear, anxiety, and angry thought and placing it squarely between the rocky abdominal muscles within you and and crush them all to dust. You can do this while you prepare for your day. In the middle of your day. As you drive to work. As you fix a meal.

Melt the dust down with the fire burning in your belly as you tense your core muscles, draw them in, adjust them, and condition them while destroying your negatives there.

Boost your posture, breathe soundly in and out, and let that fire in your belly muscles be a kiln into which the impurities of your mind and body are tossed, burned, purged, and utterly destroyed.

What do you replace them with? Silence, the prayer of listening. As long as possible. The sound of settling peace, unifying and calm. Before long, understanding or wisdom you need may dawn in the clarity and focus of your calm.

Peace with strength, you have trained adaptively.

Adaptive Saturday: Three-100-Flood Labor-Mayweather

I did not expect the unexpected on Saturday. That’s good or else it wouldn’t be called unexpected. Expectations did not fail, they changed. However, adapting prevailed.

I’d planned a 5-7 mile run depending on how my foot felt. My friend and neighbor (who has been very busy lately) happened to be running at the same time. It was good to catch up, and to have someone else to share a cadence with on the road. We didn’t say much, just our feet. My friend’s ankle limits his running, a result of pounding from basketball. After a brief talk about that, and some talk about Eastern medicine approaches, I ran his run with him for three miles. I could run again later, and do a double. It was no problem for me. Waving him off and running further would have risked discouraging future runs together, so I ran in with him. My neighbor invited me to the Mayweather-Alvarez fight later in the evening. I said yes, and we parted ways.

I went inside, and focused on the heaviest kettle bells for 100 slow, near continuous movements (squat / dead lifts / rows / shrugs / incline presses).

After the run I had intended to spend the morning working on my current writing project, study my NSCA strength conditioning materials, and watch the thunderheads build over Colorado. Then I thought of my brother-in-law’s brother, whose basement had been flooded in the foothill community he lives in.

I put in a call. He was tearing soaked carpet out of a walkout basement. Nice. As I spoke to him I watched a huge thunderhead building over the mountains in his direction.  Phoning a person whose basement has been flooded to say, “Hey, how’s it going, let’s get together sometime,” is shallow to someone in deeper waters, so it was not long before I was driving down a rural country road toward the mountains, toting water remediation stuff I got from Lowes and my garage. It was an opportunity to listen to a U2 CD I got at a garage sale and drive new roads.

It also became a physical labor opportunity for conditioning. Here were some movements one doesn’t get to do every day. Squeegy work, water vacuuming, more carpet removal, baseboard prying, movement of irregular, heavy items, fan assembly, including a Precor treadmill, box hauling, and dumping water vac containers. After 3 hours of that, I realized that opportunities for exercise will arise under many circumstances helping people with physical burdens.

Later it was Pho Vietnamese soup with my family, and we all puzzled over the question of MSG, what had the least of it, and how to avoid it in the future when we wanted to go out.

The Mayweather fight was excellent as was the good company and conversation at my neighbor’s house. Observing Mayweather’s boxing mastery was a beautiful thing to behold. His humor came out a couple of times too. Without destroying his opponent physically, he mastered the fight in every way. His defense was subtle, swift, and sapped his opponent’s energy. His jab was a granite blur. His combinations were carefully timed, highly accurate, and powerful. His larger and younger opponent had not trained as hard or as long to be a master of the sweet science. Mayweather had, and it showed. On the other had, Mayweather’s team had forced a catch-weight regulation on Alvarez that had Alvarez dropping and gaining weight again swiftly before the fight. It may have affected Alvarez adversely to undergo such a fluctuation. Asked about it, Mayweather’s team chalked it up to the art of war.

An interesting fact: Mayweather was accompanied to the ring by rapper Lil Wayne and singer Justin Bieber. Psychological warfare, no doubt, meant to distract, or maybe feign excessive preoccupation with fame. If so, Mayweather’s training was definitely not distracted by fame.

Movement with Forces: Vehicle Training (2:53)

Movement with Forces (inertia, velocity, momentum, gravity, etc.) training is one of 7 dimensions of training set out in my adaptive fitness book “Farm Your Training Day: An American Dream of Sustainable Personal Fitness.”

Here, vehicle training is a form of Movement with Forces training. The purpose of this training is a functional encounter with one or more physical and energetic forces at once, not mere weight lifting primarily engaging gravity by loading joints from above. With vehicle training you can train as with a blocking sled on the football field, emphasize pushing the vehicle with calves; emphasize lunging the vehicle; emphasize a hack squat / backward walk by engaging the bumper with the lower back, grasping it from beneath and walking backward, pushing it. You can pull it from the tow hook as well as shown in the clip. Just be certain to stay clear of wheels and use a flat area in which the vehicle cannot roll away. You can also execute various levels of presses with the upper body. These exercises should be slow going. Let up after feeling a significant new challenge. Train muscle gradually over time.

With vehicle training, physical forces and properties undertaken include inertia, gravity, isometrics, friction, momentum, and velocity among others. The benefits of vehicle training include engagement of major muscle groups, affordability, accessibility, natural Vitamin D, and multiple force training of the body.

When you overcome the stationary resting force of the vehicle, and train your body with inertia / gravity. Momentum/Velocity: You cause the vehicle to have velocity, and momentum when you move it. Then, to stop it, you must overcome the vehicle’s Momentum/Velocity, returning it to its resting, inertial state. There is a point within your stopping the vehicle’s momentum that you meet with yielding isometric forces since the vehicle acts as a fixed object, i.e. you push on it but it is not moving with your force. Its momentum / velocity is clashing with your personal force, slowing the vehicle and reducing its velocity / momentum. When getting it going again from a stationary position, there is a moment of fixed isometric force your body feels.

WARNING: YOU MAY NOT BE READY FOR PHYSICAL TRAINING OF THIS KIND. IT REQUIRES COMMON SENSE PRECAUTION AFTER CONSULTATION WITH YOUR PHYSICIANS OR TRAINERS. DOING SUCH EXERCISES COULD CAUSE INJURY OR DEATH. IF NOT WILLING TO UNDERTAKE SUCH RISK, DO NOT DO ANY EXERCISES DEPICTED ON THIS CHANNEL. CLEAR ALL PLANNED PHYSICAL TRAINING WITH YOUR HEALTH CARE PROVIDERS, PERSONAL PHYSICIAN, AND / OR SPORTS PHYSICIANS / COACHES / TRAINERS. DO VEHICLE TRAINING WITH 2 SPOTTERS, one to help you and the other to keep the vehicle path clear and the scene safe. IN A FLAT AREA WITH NO CHANCE THE VEHICLE WILL ROLL AWAY, AND STAY CLEAR OF WHEELS WHILE ENGAGING, PUSHING, AND PULLING THE VEHICLE. IF YOU FEEL THE VEHICLE’S TIRE CONTACT A FIXED OBJECT LIKE A CURB, LET OFF YOUR PUSHING FORCE TO AVOID BLOWING A JOINT. CLEAR THE WAY FOR THE WHEELS TO ROLL SMOOTHLY BEFORE PROCEEDING.

Overview and Table of Contents: Farm Your Training Day: An American Dream of Sustainable Personal Fitness

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Overview and Preview as Seen at iBookstore, Lulu.com, Barnes and Noble, and Amazon (with some formatting changes here).
Overview
Adaptive fitness doesn’t revolve around someone else’s contract, facility, and schedule.

With this guide, you can take ownership of your physical training life and leave behind co-dependence on unsustainable, packaged dieting and fitness hype.

Here you will learn ten principles to help you rewire yourself to train adaptively, more consistently, and thoroughly. Seven training dimensions encourage you to train often, in more places, with more choices.

Table of Contents

Introduction ………………………………………………………………………. vii
Organization, Content, and Safety Notice ………………………………..ix

Part I. Principles of Adaptive Training ………………… 1

Chapter 1. The Training Day Principle ……………………………………3
Chapter 2. Interval Farming Principle ……………………………………..7
Chapter 3. Adaptive Journal Principle ……………………………………40
Chapter 4. The Working Principle ………………………………………..45
Chapter 5. The Gradualism Principle …………………………………….60
Chapter 6. Windfall Principle ………………………………………………71
Chapter 7. Attunement Principle …………………………………………. 74
Chapter 8. Adaptive Eating, Drinking, and Sleeping Principles….90
Chapter 9. Objective Principle: Identify & Excel in Your Sport,
Art, and Work …………………………………………………. 107
Chapter 10. Navigation Principle …………………………………………. 111

Part II. The Seven Dimensions  of Adaptive Training …127

Chapter 11. Dimension One: Muscle …………………………………….130
Chapter 12. Mileage ………………………………………………………….. 155
Chapter 13. Mobility …………………………………………………………. 173
Chapter 14. Midsection + Core …………………………………………… 183
Chapter 15. Mountain ……………………………………………………….. 192
Chapter 16. Movement with Forces (MWF) …………………………..206
Chapter 17. The Seventh Dimension: Mind-Body Training via
Sport, Art, Work ………………………………………………254

Acknowledgements

Now Available at Barnes and Noble (Print and Nook)

Now Available at Barnes and Noble (Print and Nook)

Please share this with everyone you know who uses a Nook reader or prefers BN.com!

ALSO available at Amazon.com in Print on Demand only.

When a Run is Not a Run, But an Encounter with Physical and Energetic Forces and Conditions

Force of Heat

Force of Heat

Yesterday I did not hydrate to prepare for a run.

Yesterday I did not eat much at all.

Yesterday was not a running training day. And although I ran, I did not run.

At the height of the late day heat in the 90’s, in full sun, underfed for the day, and poorly hydrated, I strapped on a hydration system, downed a Gu (Trademarked name) and took off running. I had no distance or pace in mind. It wound up at 4.21 miles.

My sole goal was to encounter heat and full sun while feeling unprepared for my run. I had planned with the Gu shot, and the hydration system, for my own safety net after the halfway point. The Gu shot would kick in after about 20-30 minutes, and I would feel lousy for over half the exercise period.

During the run I purposely ran on several different surfaces, regular and irregular, to do something against my expectations. I ran on river rock, broken granite, asphalt, dirt, deep grass, groomed grass, concrete, and on a few mulch areas. The route was mostly flat with some subtle rises, but it was all in the open sun with no shade until the end stretch.

In the first 30 minutes of this run, I felt very hot. My skin felt hot, my head felt hot, the air felt hot, I was thirsty, and there was very little or no breeze. When I felt a little lightheaded at one point, I recognized it coinciding with that hollowed-out feeling of stomach emptiness during exertion without blood sugar. I slowed down to adapt to the energy drain, reduce heat build-up, yet still keep running by a purely technical definition, no matter how slowly. I began sipping water when I felt lightheaded to make this a training interval, not self-immolation.

When the Gu finally found my bloodstream I felt the boost and picked up my pace. My stomach emptiness eased, and I  found some tree cover for the last half-mile of my encounter with the heat and my own deprivation. I could have become a treehugger for shade.

Did I train? By someone else’s definition, perhaps not. But the definitions I set had to do with addressing obstacles I have run into before in my training life, not adopting someone else’s focus, but my own, in the present moment. By encountering and adapting to:

Heat

Hunger

Thirst

Finishing determination

and

my thoughts and feelings about it all…

..the goal was to train my mind to adapt to all factors and conditions to continue, not quit, and not fall to a heat injury. You see, long ago, I did reach dangerous temperatures while running hills in a 100 degrees-plus, humid, still forests of Virginia wearing pack, boots, helmet, and carrying a rifle. My temperature was 106.4 degrees Fahrenheit before a pugnacious young Staff Sergeant from San Diego pulled me down, and started pouring gallons of water over my head. He saved my life and I’ll always be indebted.

I do not recommend anyone else do this particular heat / hunger / thirst forces session. Perhaps you would never feel the need. I recommend training on full hydration; after adequate nutrition; being judicious about training times and types given your own personal, physical history, profile, needs, and objectives. In other words, a run is a run, a training run is a training run, but your intention in training, your focus can change the interval into something else.

For me, this was voluntarily facing a convergence of forces to train to adapt to them despite having fallen to them in the past. The purpose? To gradually increase capacity to deal should unexpectedly arduous conditions be imposed on me at some future time. Next time, I’ll go slightly further, and so on under similar conditions. This also trains mind and body to appreciate and stay aware of hydration, nutrition, and preparation. It also helps train my mind to adapt and function when those elements are lacking — to push the envelope back and retrain my body’s capacity to adapt, endure, and do so functionally.

Had I wanted to enjoy the feelings of a “run in the heat” I would have prepared properly for it and billed it as a run. A run it was not. A forces training day it was. So if you are a runner, always prepare. Always adapt with as much preparation as possible. You will train longer, with fewer interruptions, and less wear and tear on the body with excellent preparation.

Think of the many times you have said or read about someone having a “bad day” training. A low energy day. Preparation would likely solve a healthy percentage of those days. Adaptation, a survival and enhancement skill, is the follow-up to preparation when unpredictable things happen.

Train prepared friends!

The Replacement

When I kick a habit I kick it now;

Unless I replace it with decision,

The kicking is for show.

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Ten Principles, Seven Dimensions

Make a sea-change in your training life approach, and reach for the sky:

sky shadowed light

Internalize the Ten Principles, Train the Seven Dimensions, and Live a Sustainably Free Training Life for the Long Run.

Train Your Children Well…

More than ever, children need daily exercise, a sense of purpose, and adults to lead by example in getting, and staying fit, functional, and capable of taking on new endeavors. In a word, adaptive parental leaders.

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About Adaptive Fitness (Hint: One of the Principles is called Interval Farming)

Sept 2006 Aspen mixed forest ground0001Adaptive fitness means owning your physical training life and ending co-dependence on unsustainable, packaged dieting and fitness hype. Learn ten principles to help rewire yourself to train adaptively, consistently, and thoroughly for life. Seven training dimensions expand your training spaces. Spread the word to everyone who wants a sea change in their physical conditioning, sport, art, or work life…

Farm Your Training Day!