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Hero in Training: Leg Drive

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Hero in Training: Leg Drive

Here is a helpful step in your origin story. Leg drive is exrltemely important for any Superhero. In today's "Hero In Training" video we give an example of why it is important. and show you a workout to help improve this skill!

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What Super Power Do You Covet?

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What Super Power Do You Covet?

When you prepare for your crime fighting mission, what power do you expect to most rely on? The sheer amount of cardio you have to do will happen regardless. We discussed this in a previous post. But once you swoop into action, would you prefer to save the day as quickly as possible, pick something up and move it to safety, or deduce how the crime took place, so you can stop it from happening again.

Basically, would you prefer to have super speed, super strength, or super deduction?

All three skills, speed, strength, and deduction, are needed in some capacity for any hero. The super power describes which of the three you prefer to rely on, enjoy using the most, or use by default without thinking. 

For example:

You come to a stone wall. How do you get to the other side? Do you smash a whole and walkthrough? Do you run up and jump it?  Do you look for a door? 

Your instinctive answer is your super power. The primary gift you should look to hone and keep sharp in case of use. The other two skills are viable options you should always mix in, just in case. It would suck to rely solely on finding a door, only to determine there isn't one.  

Your super power is the anchor to your training. It's what you should resort to when you fall of the wagon, when you're feeling unmotivated, and what you measure and test your progress against.  

We are going to analyze and break down what parameters will be most useful for your desired super power.

 

Super Strength

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You are going to pick up anything that isn't strapped down. You are the one your friends call when they are moving. Some asshat parked their car in your spot? Move it. Locked yourself out of the house? Knock down the door. You prefer to wield giant hammers, clubs, axes, or two handed swords, swing them once, and go home.

The first rule of strength training, is that you don't get strong by being strong. You don't improve strength by trying to lift 500lbs that won't budge. You don't improve strength by always and only lifting your max. You can realistically hit your max lift once. It takes so much of your energy to do so however, that you can't do it a second time.  

To improve your strength you want to work in full body compound movements. You want weights heavy enough to tax your whole body, while at the same time being light enough that after you have set them down, you can still pick them up again. And again. And again. And again. And again. And then maybe rest.

 

Super Speed

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Lines are the worst. Walking in a pack downtown makes you want to pull the skin off your face. You can totally run faster than rush hour traffic. The fastest way to get from point A to point B is a straight line, walls and private property be damned. Your jab is your favorite weapon and your wit is quick.

Speed is most effective in short bursts. The longer you spend doing something, the more energy it takes to keep doing it, the more you slow down. So when training for speed really you want to focus on two things. 1) Your top speed being higher. 2) The amount of time you can maintain your top speed, or close to it.

Plyometrics are your best friend.  Sprints, jumps, and other short bursts of power are going get you going faster, sooner. 

 

Super Deduction

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You know who the killer is within the first act of the episode. Crosswords and sudoku are your jam. Getting a question to something you don't know the answer to is both exciting AND an excuse to jump down a rabbit hole of research and thought experiments.  Your quick thinking prevents fights from escalating in the first place. Your understanding of physics and obsessive nature help you excel at things like climbing, darts, and billiards.

Just like strength and speed, your ability to deduce information from observing the world around you is physically trainable. To make it a superpower you have to be able to rely on it when you don't have time to think. When panic sets in and the chips are on the table, being able to tell whether someone is left or right handed doesn't matter unless you can apply the knowledge at full speed.

To train your deduction you want stimulate your mind in between spikes of adrenaline.  Playing memory in between a tabata, or tick tack toe in between heavy lifts can scratch this itch.

Which  of these powers do you feel calling to you? Which of the descriptions best describes how you see or would prefer to interact with the world? Lets discuss! If you want to learn more about how to exercise for character type, make sure to check out "How to Train for the Life You're Currently Living Part 2: Superhero Special Moves," on the products page!

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Not Your Lover

Not Your Lover

As a personal trainer I wear many hats. I'm part teacher, part best friend, part therapist. But do you know what I'm not? I'm not your lover. That means you can't cheat on me. You can't get away with sneaking around, because your faithfulness isn't to me, it's to your program, or your desire to see results. I'm not the one getting hurt, you are.

It happens a lot, I give homework that doesn't get followed, diets that get ignored, and workouts that require pity rest for your suffering.  You skip class and sessions completely with no intention on keeping up with the program, or trying to fit your own work in.

To some degree it makes total sense. The process of getting healthier and changing your habits is hard and difficult and uncomfortable, of course there will be days you don't want to do it. However, the part of this that boggles my mind, is when you turn around and apologize to me. You owe me nothing. Our arrangement is simple. You pay me and in return I provide you with the science, programing, tools, and guidance necessary to make the changes you desire. Whether or not you follow through on using those tools is not part of the agreement. 

I did my part. I'm not the person you are cheating on. You are not trying to better yourself to please me. You are not paying attention to your energy levels to impress me. You are not tracking your home workouts to make me proud. You're doing this because you woke up one day and said you wanted to do more. You wanted to be better. You are the only person who feels the effects of your cheating.

The person you need to apologize to is yourself. The trust you broke was your own. I'm not telling you this to make you feel guilty or depressed or make you think you can never change. Everybody has a bad week once in a while. We are all a work in progress and constantly evolving. We are not going to have a perfect day all the time. That does not mean we stop trying.

Just because we went over our calories at lunch doesn't make dinner a free for all. Just because we missed morning cardio twice this week doesn't mean we stop trying to get up early and do it. If anything these are the times we buckle down harder because this is where the real change is going to start to happen. There is no wagon to fall off. Your day will go on with or with out your permission. If you forgot, or didn't make time, or over slept, or don't think taking care of yourself is a priority today, tough. Own it, suck it up, and kick some ass. I'm telling you this so you realize it's about you and only you. Show up and be there for yourself, don't cheat on yourself, you deserve better then that.

Strengthen Your Ability To Enjoy Life

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Strengthen Your Ability To Enjoy Life

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- Julian

If you watch our videos, read our blog, attempt our challenges, attend our class, or ever have a session with me, there are a few things you may notice us say, do, and ask of you, over and over and over again. Things like, moving everyday, training for the life you already live, consistency being the key to results, and balance being the key to consistency.

These things are stressed because our focus is not JUST about losing fat or building muscle, but on building the habits that allow you to maintain those results, and in doing so grow your ability to enjoy life. While enjoying life may seem highly vague, there are mechanisms that can help quantify your ability to do so.....at least physically. There are many factors that contribute to your ability to enjoy life that are going to be deeply personal, mental, emotional, or spiritual, and I'm not going to pretend I can quantify them for you.

But there is evidence that suggests some physical measurements can be correlated to your ability to enjoy life. And none of those measurements are your weight, your waist size, your thigh gap, the definition of your abs, or your ability to take a gym selfie.

One such piece of evidence is a study that I frequently reference and was initially pointed towards by Dr. Andy Galpin, a professor in the Center for Sport Performance at CSU Fullerton. The study found a correlation between quality of life and three physical traits:

Leg strength – The ability to stand, walk, and move for needed periods of time without pain, or falling.

VO2 Max – The maximum amount of oxygen that an individual can utilize during intense or maximal exercise.

Lean Tissue – The amount of muscle on your body (and the ligaments, and tendons, and bones, and organs that connect them).

What does it mean though? This means it is not being overweight or being thin that dictates whether someone is healthy or not.

I am going to say that again.

Being overweight isn't what makes someone unhealthy.

Being thin isn't what makes someone healthy.

Regardless of your shape, if you can move comfortably within the needs of your life, not get winded from doing so, and have the structure to support your size, enjoying your life becomes a lot easier. That's what makes you healthy.

I am not going to pretend that looking good in your birthday suit doesn't play a factor. The desire to look good is what fuels most people to hit the gym, and feeling like you don't look good, or even worse, don't look good yet, is what destroys peoples confidence and self worth.

But here's the thing:

No one is ever satisfied with how their body looks. You can ask the top bodybuilders, athletes, actors, and models, anyone that we hold up as an example of what to strive for, and they will all claim to be unhappy with many parts of their body.

It is during the pursuit of bettering ourselves that we look best in the mirror. It is our ability to enjoy life that makes us healthy. If you want to feel your best, look your best, and believe in yourself, you should focus on bettering your ability to enjoy life.

This is what we coach, teach, and program for. This is how we train. This is what makes us the health industry rather than the fitness industry.

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