Day 355 Of 360

Back squat:

5 x 7 @ (up to) 70% of 2RM

Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “5 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

Then:

50 Kettlebell back squat @ (minimum) 1/2 BW

Switch sides/ break in no less than 5-rep intervals; when rest is needed, keep it under :30 seconds. If designated weight creates position break or compromised range of motion, make as minor an adjustment as possible and continue safely.

And then, 10 minutes of:

5 Push-up (Scaled to ability)

1 Inchworm

5 Straight jump

10 “Prison” Abmat sit-up

Hunt the work, don’t attempt to avoid it. Transition quickly, move aggressively and don’t stop for more than a quick breath.

Advanced push-up suggestions include: Dynamic push-up, ring push-up, Hindu push-up.

“Prison” sit-up: Interlock fingers and keep both hands behind the head click this site. Reps count when shoulders and elbows touch the ground simultaneously. Keep your butt on the ground throughout.

And finally, “Time under tension”:

L- hang/ knees-up hang +

50 cat/ cow stretch

Use any grip you choose in hang, and switch between them as needed. Remember: Hanging in a half-bicep curl is going to make you feel a lot heavier than you are. Use global structure, not regional strength, to support a challenging position for an extended duration. Accumulate at least two minutes, and take few breaks as possible.

Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!

Today, like every day, I hopped out of bed at the insistence of the alarm I strategically place across the room. Like every morning, I let my dogs out, then went to the kitchen and drank 16 ounces of cold water. I filled the dog bowls, let them in, and headed to my garage gym. There I did the same warm up I’ve done for years, finishing just as my wife entered, right on cue. She turned on the same general playlist that has been cycling for the past couple months. If I hear the words “if it’s meant to be, it’ll be, it’ll be, baby just let it be,” one more time, I may take that speaker and let it be shattered into pieces. Other than that, she has wonderful taste.

Where was I? Oh yes. I then proceeded to do the same general workout format I’ve followed since January. My routine gets me in and out in 35 minutes. Then I took a cold shower, did my 20 minutes of meditation and gratitude, and I cooked the same breakfast I’ve eaten for years, while listening to Best of the Herd with Colin Cowherd, as I do every day before work. 

When Habit Smothers Fire

I’ve often lauded the essentiality of strong routines. I’m the guy who told you that:

Since habits are about consistency, my number one rule is that rules are non-negotiable. If I decide that a habit is worth having, then I must execute, at least until I take the time to objectively re-group and refine these habits. This has served me well, but rigidity can come at a cost. 

Breathe Some Life Back Into That Routine

We want exercise to be interesting and enriching on its own merit. We exercise to improve how we feel, how we look, and how we interact with the world around us. If you are training for quality of life, remember that variety is the spice of life. Infusing passion and creativity back into your training can be the route to sustained health and joy in movement that breaks down the walls between exercise and life. Perhaps this will even make you a more balanced, healthy human, less prone to the imbalances inherent in extremes. 

Say you’re in a rut, and freedom is what you’re craving. What the heck do you do? Break up the daily grind by bringing variety and a playful attitude back to your training. There is so much to try if you are willing to explore the possibilities. To get started, consider:

Reading a book:

• If you are not typically a lifter, I recommend Dan John’s Easy Strength, if you like to be told what to do, or Never Let Go, if you are interested in a broader survey of lifting wisdom with tons of different, fun training suggestions.
• If you live in the iron game, I recommend Ultimate Athleticism by Max Shank to jolt you outside the normal sets and reps structure. 

Speaking of outside, go outdoors! This alone solves most problems. Take a couple of kettlebells, dumbbells, or sandbags, and have an awesome time rotating between:

• Loaded Carry Variations
• Sprints, Hills, and Sled Pushes if you have them 
• Rows 
• Sandbag or Kettlebell Get-Ups
• Cartwheels, rolls, etc.
• Crawls

Do you need more structure? The idea of just randomly meandering makes you crazy? I understand. For this, I recommend a brain dump of exercises by movement category and protocol. With this basic structure, you can show up and auto-generate a workout every day of the week. Think about what you could do in each of these categories:

Movements:

• Dynamic
• Carry
• Knee dominant/squat
• Hip dominant/hinge
• Push
• Pull
• Core

Protocols:

• Tabata, EMOM, super sets, 30sec on / 30sec off, etc.

In my next piece, I will give more guidance on how to construct a varied, auto-regulated program and more clarity in how to auto-regulate from day to day. I’ll show you what a matrix could look like that allows you to quickly shift options from day to day while keeping fitness fun and fresh for a lifetime. You won’t develop world-class strength or tear up the Tour de France on this route, but you’ll maintain a broad spectrum of fitness while enjoying the process. For most people, nothing is more important. 

On an all-new edition of Fight Strength NSFW, the show takes a turn into the world of medicine, as it focuses on a treatment that is growing in popularity across the world. Platelet-rich plasma (PRP) therapy has become a legitimate option for surgery, for many professional athletes and fitness enthusiasts. This week, Florida’s NovaGenix clinic co-founder Tim Bruce joins the show to talk about this unique treatment.

With Phil Daru unavailable as he prepares for an upcoming seminar, regular co-host Jason Burgos had the pleasure of bringing on MMA striking coach Dr. Paul Gavoni as his guest co-host. It was a fitting choice, as Gavoni is the man who introduced Burgos and Daru, laying the groundwork for what would be a podcasting partnership. Burgos and Gavoni got to question the aforementioned Bruce about the work NovaGenix does with its various PRP therapy clients.

The second-degree black belt spoke on why he chose to develop NovaGenix with fellow founder Andy Stock, and the impetus for adding PRP therapy to the various treatments offered at the clinic. Bruce then talked about how the process plays out -- from evaluation to recovery -- why studies on PRP can vary in results, and he told stories on many of the MMA fighters and Brazilian jiu-jitsu practitioners that have used PRP for their injuries.

Along with interviewing Bruce, a new segment called “In the Corner with Dr. Gloves” was introduced. The segment featured Burgos asking Gavoni questions related to MMA and striking techniques.