Suzanne and I wrote a book with 100 unique workouts using only 3 tools (pullup bar, kettlebell, and figure 8 resistance tubing). The workouts are done 2-3 days per week for 30 minutes. This is a fundraiser for LEAN 4 VETS, an organization promoting healthy lifestyles for veterans. The book is a free download (PDF) but we ask that you consider a $10 donation. We […]
1. Ramping up (starting light and going heavier each set, and doing the same number of repetitions per set). The first few sets are essentially warm up sets. The last 2 sets are where the work is done. This method is best if you are doing singles to triples, basically working up to a heavy attempt. Probably great for skill based lifts too (Olympic lifts) […]
This video summarizes a NATO report on the science of load bearing marches. I also provide some additional observations and lay out a basic ruck training program based on the science.
This is a video lecture describing how to write run training programs for every race distance from 1 mile to ultra marathons. It includes basic information on how to monitor intensity and what physiologic adaptations occur in each training zone. The basic periodized template includes 3 tools and 3 phases. I hope you find it to be useful.
In this short lecture I will discuss some of the physiology of muscle hypertrophy and some findings from a recent review of the research literature.
This is a simple periodized template that you can use to generate a run training program for any distance of race. As simple as it is, it follows the basic scientific principles of periodization and considers the adaptation rate for all of the systems of the body. For more detailed explanation see my run training guide. The template can be downloaded here.
Most people who fail to get results fail because they switch programs too often, quit too soon, or they are too inconsistent. The issue is almost never that their program is too simple. I watched some of the strongest drug free powerlifters in the country train for years at Silverback’s gym. Their programming was always very simple, rarely exceeding a handful of exercises. The secret […]
What is “tactical athlete fitness” and how does it differ from general fitness? The distinction is simple. A tactical athlete must be capable of performing a wide variety of physical challenges at a high level on a moment’s notice, often with life or death consequences for failure to perform. You can’t afford to walk around with a limp for 5 days because your legs are […]
USMC Photo By: Cpl. Paul S. Martinez The Tactical Fitness Training Template This is a modification of Pavel Tsatsouline’s “Total Package” strength and conditioning template (www.strongfirst.com). This is for the tactical operator who needs strength, conditioning (metabolic conditioning or METCON), and endurance. When you are training several fitness components at once, you must simplify. This is a simple, but effective program that will allow you […]