900 Today

Blogging has been sitting on a back burner…lots of work, and professional continuing-ed at present…

Today: Nine-hundred strength training exercise movements 60% External WR. 40% Bodyweight WR.

2-days ago: Vehicle Push-Pull.

Hike four days ago.

Soccer Scrimmage five days ago.

 

True independence

All words have a limited purpose, “for now.” “Independence” is that way. It is needed to get free of false supports, or false assumptions that lead to false needs. False needs erode time, health, and treasure. They tend to be sedimentary and inefficient for us.

We are wise to do an Independence Inventory from time to time to identify the ideas, notions, feelings, things, and habits that have settled in around us that are not aligned with the truest, most honorable, most loving, and most righteous (not self-righteous, but righteous by others) person each of us aspires to be. The “Look-Up” YouTube video of my previous post illustrates a thing from which we need independence.

Why try? Because what we aspire to be is what is in our heart.

Adaptive training seeks to adapt mind and body in service to our true heart, to our reason for being here. This means letting go of falseness, wherever found.

Free of false things, we are better prepared for interdependence in a way that will benefit, not harm others. We may “get up and walk.”

Like farming land, this farming of the heart, mind, and body is the purpose of training the mind and body to find harmony with the decisive, innocent spirit which we were given as children.

As I get older, I see that spirit of decisive innocence to clear the way for genuine love. Instantly, reflecting on this, trying to re-establish harmony with that divine spark, it is easy for me to see all my defects brought to light. My selfishness.

It is then I remember I must stand again, find my heart, and work the fields of this earthly testing ground another day.

Embrace your least favorite element of training

the open sky

the open sky

If you delve into your least favored training areas, be it endurance, primary muscle strength, core strength, or application in sports, arts, or work, you will be raising the level of your foundational condition.

Let tedium become self-training in the gift of focus.

Let hardship be your elevator.

Let slowness be your path to thoroughness in preparation, and prevention.

Cheers!

One-Thousand Five

photoWeight resistance movements today….45 percent iron, 55 percent body weight.

I’m grateful for this training day, that it was sound, safe, and injury free, with lots of variety of movement during WRT.

May your training day be great paying off for you and yours, and service to others!

700 Weight Resistance Movements 75% Bodyweight 25% Iron and an Adaptive Training Cure

Yesterday was a sound strength training day, and I found myself reflecting on this thought stream from a recent hike, simplified below:

Truth is so effectual, it needs no anger, pride, fear, or weaponized delivery to be heard. It only needs the telling absent those things, and if possible in love and humility, to resound, reverberate, be received, taken to heart, and possibly passed down for generations.”

As I reflected on this, I realized it has great potential for adaptive training, that is, slipping the punches to self and others that come with anger and fear attached to:

(1) the avoidance of some truth about self, or

(2) fearful or vengeful anger at those who are a source of injustices toward others, self, and worst of all, those we love.

How often does truth go untold or told to shut-ears because the mixture of fear and anger allowed to crowd out the simple, powerful, healing, even nucleus-changing truth?

The truth in matters of all sizes may be scorched, burned, or concealed in the fire and smoke of passions that crowd it, from fear to anger to pride to disgust.

And yet, the simple truth, said, in love and humility, will free the teller as much as those who can hear that truth told. And each one of us will be able to hear it when this untarnished, nourishing truth arrives.

Imagine what energy comes from a body, mind, and spirit un-fettered by fear of the truth, embracing the truth, and working truth through the whole being with every footstep, movement, and every labor.

Look at how truth-to-self was able to do the unexpectedly unthinkably powerful:

By writing this post, I am not claiming I could do what these two women did in their grace and forgiveness, in part imparted through many, in both cases from higher places spacious enough to deliver freedom from the intrinsic assault of traumatic injustice.

I don’t claim any foresight in the field of forgiveness, but I do see a simple truth  grasped personally by these two women which makes me wonder…

If much simpler truths about self, or what we witness in the misuse of power were not sources of fear, were unburdened by anger, and unpolluted by pride; if simple truth were told in love however love would wisely tell the simple truths, how much harm, hurt, suffering, and injustice could be extinguished, prevented, and instead nourishing relationships  and virtues grown instead?

Snow Strength and Cross Country Skiing an Open Space Park

A.M.: Snow shoveling is strength training with frozen water, bearing-it up using good lifting form from legs and core, and a back naturally aligned over the center of gravity…with thoughts of shoveling a crystallized, distilled ocean fallen to earth from far away.

P.M.: Snow invited Nordic transport, gliding through an open space park in the late afternoon’s snow clouds, and loving every minute. The snow puts off the fragrance of rain as it evaporates…

IMG_1461 IMG_1451IMG_1463 IMG_1469 IMG_1473 IMG_1475 IMG_1476 IMG_1496

Why “Farm” Your Training Day?

img_1118.jpg

Plant your training efforts in time and space, and watch yourself grow. Nurture these actions with good eating, sleeping, and drinking habits as you would water and feed crops. Harvest the bounty when the time is right, by executing your sport, art, or work better than before. Share the yield and nourish others with your gains.

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!

Now Available at Lulu.com: Farm Your Training Day: An American Dream of Sustainable Personal Fitness

It’s official. Click on the book cover icon at the upper right side of this screen, and you can go there. The E-book will be available in about one week. For now, it is print on demand, with some extra cost of production. I tried to set as reasonable a print price as possible considering all factors. You can also click here:

Farm Your Training Day: An American Dream of Sustainable Personal Fitness

Farm Your Training Day: An American Dream of Sustainable Personal Fitness

Encouragement to Physical Training

flow

Physical training is where you go, and how that changes you. It is directly experiential, yet also relative to other life endeavors.It transcends the physical.

In the world, water flows cascade down steep inclines. The forces move according to structures and properties  of water, gravity, air, angular rock, and so on. The rocks are changed, and the water does countless things on the way down. By much work, the water is purified. Then, one day it evaporates, leaves the Earth and joins the clouds. I believe we are like that.

Intelligent Shoulder Training

Here are some quick references on addressing shoulder pain, discomfort, or impingement:

Training with Shoulder Pain (from Athletic Trainer, Strength and Performance Coach Keith Scott, see qualifications)

A Guide to Shoulder Pain (from Movement and Strength Coach Ryan Brown, see qualifications)

And a nod of thanks to USA Wildwater for this very useful graphic from U. of Illinois:

Shoulder – Rotator Cuff Pain

Tip for Runners to Enhance Their Strength Training Experience

photoRunners may avoid weight resistance training because it feels too slow, is usually indoors, and seems to lack the respiratory, skin pore, and circulatory opening that comes with dedicated running.

Here’s a simple approach you may have forgotten: Buffer your strength training exercises with jump rope intervals. This will help you work on your calve muscle strength while opening your lungs, heart and skin pores. Boxers do road work, weight resistance, and plenty of jump roping with good results. You can too.

At Least January 7, 2013 Eastern Christmas Was a Go

THE INDEPENDENT ATHLETE however, still has a mind of its own, a game little book running on and trying to be a big book, resisting hard pulls to the concise middle way of memorable prose.

Bear with me. No more Bust dates. She’s almost built.

As bust dates go, I’m kind of celebrating the busted Mayan calendar apocalypse thing that some of the Mystic Portal Pizza Planet folks had been predicting. I guess one of the big city newspapers went down to the former Mayan empire and quoted a few Mayan descendants who said it’s just a change in phase.

Back to it. Miss reading all of your training blogs and updates. Look forward to them once done.

Happy New Year everyone.Image

Static Hold Exercises

These static hold exercises aren’t totally isometric, although they have isometric phases during hold counts. Dynamic muscle movement gets the athlete into position and back out.

These are exercises to hold a position. They are core and primary muscle training exercises. Yoga practitioners hold poses and gymnasts hold positions to demonstrate strength.

The gymnast approach holds a posture or position for longer and longer periods to build strength in a hold position. Stabilizers kick in. Securely fixed bars, floors, benches, rails and walls can be used for various exercises in this category so long as the athlete takes care and uses common sense, including permitted use of property.

Consider the following basic gymnastic exercise options to round out preparation for your sport and fitness approach. Get qualified person to person advice, spotting and tips if you’re not confident in your conditioning level and or in imitating form you see pros or Olympians perform. Study form, move slowly, and develop excellent form on any exercises you undertake.

Miles & Force

Ran 3.8 miles on gentle inclines and declines at no pace to write home about.

Pushed & Pulled an SUV around continuously for 15 minutes.

Sat down wrote and edited for several hours.

My butt hurts worse from sitting down to write. Go figure.

training

miles and digging into power and plyometrics

Generating Power with Water

generate energy and change

Move mountains with water.

We are mostly water with women’s bodies being 55% H2O and men’s about 60%. Children are more and babies have the most water onboard.

Water is is a powerful element, and it is in us.

Water can move mountains. Water makes our bodies pliable, flexible, functional and strong. Water supplies our muscles as they work. The brain is 70% plus water.

When you think of power or strength training, think in terms of work that you could do that you might otherwise have abdicated to a machine.

Think in terms of gradualism, moving from light to heavier resistance. Use your sense of feel, learn proper form and go only to resistance levels that are safe for you and feel right, even if they may challenge you some. How much challenge you can handle is a judgment for you and your physician to come to, but once you do, you can move mountains with water.

Today was one of those days when water moved heavy materials from the Earth.

The specifics of this training evolution will come in the M7 Adaptive Fitness Guidebook due out in December before Christmas. It is a way to strength and power train intensively without overloading joints, staying functional, and combining muscle groups in the process. And, it is affordable, simple and easy to access. Yet it is just one method. It is also fun.

Strength Training Tip for Winter: Find Your Place in the Sun

In Winter, hibernation must be on our minds, or fitness clubs everywhere would not be marketing the beach-ready fitness routines to motivate people. In general, I’m talking about those who don’t generally do Winter sports, or don’t have access, but who do the basics: walking, running and some form of weight training.

If that is you, here is something to consider during your Winter weight training workouts. Find a window that admits sunshine. On an Indian Summer day, find a grass spot or patio. Maybe you have a warm spot outside blocked from wind on cold days. Then, train in the sun. Obviously, if you spend more than 15 minutes directly in the sun, consider sunscreen with the desired SPF. Enjoy your strength training!

find your place in the sun

Raindrops in Fall, Running Down Trails

rainy pathways through October

Joy in running on a multi-dimensional training day…

On an interval run this morning, I took the time to enjoy Fall. The cloud over me started with drizzle droplets, making full raindrop by mid run. The tip-tap-tip on the giant elms’ leaves turned to pip-pap-zip, coasting on cattail leaves and spattering across the lake.

Fast intervals took relief from the cool-surround of 55 Fahrenheit.

The natural dance all around asks, ‘why not a second training evolution later?’ Strength conditioning to balance out and fit into the weekend schedule at a level I can tailor to my people priorities.

I’m thankful for the gift of reasonable health that I can do this. So fundamental a gift is this, I feel indebted. It’s a gratitude quietly urging action to aid others who may need it. This just happens. It’s no ideology. The hues of joy are imbued with the properties of sharing goodness. Such joy is available in a consistent training life.

The tie-in inspiration flows out to multiple dimensions of this shared life with people. Training does more for us than words can describe. It isn’t only about fitness. That is one of the welcome by-products. Life is more wondrous than we expected.