Get after it with this trick...

There is a time and a place for fun conversations in the gym. These can even take place while working out/in as long as the type of training dictates your ability to multitask. But when it comes to true training, the objective that awaits our attention, effort, focus, and much more, we  simply can’t afford to be multitasking. Our energy, emotion, breathe, focus all must be on our objective no questions asked.

Now, for all of us GS folks what am I getting at here? Well, when it’s time to focus - focus. When play is of opportunity enjoy it, as long as it doesn’t mess with the objective in front of us. But when it’s time to go we must still play a game. This is where the trick comes in and works like a charm. Plus it will increase your work capacity, help you potentially burn more fat/calories, and increase the overall time you have in your day. What is it? Here you go...

Break the objective down into blocks. Know that a period of rest, hydration and refocus will come after each block in order to properly recover but also prepare for the next piece of the objective. When shifting your mindset to these bouts of extreme focus it makes it much easier to consistently power through sessions with so much more efficiency, mechanical and physiological stress, and develop simply better motor control.

How would this look? Well say my session looks like this

A. 10min warm up

B. Kb swing EMOM x 10min

C. Goblet squat 3x5

C. Bench press 3x5

C. Bicep curl 3x10

*little to no rest. Power through.

D. Prowler sprint 5x40yds

D. Med ball slam 5x10

*15 sec between. 1min between rounds

First. I would start a clock for the 10min warm up and just start moving and doing what A. I know I need to do for my body. B. What feels good that day as well. For 10min I will just ignore others, breathe deeply, feel the movement, and enjoy it.

Now I’ll grab a sip of water. Chat for a second while I rest and start to see the next objective in training today. A 3 exercise superset with little rest. I analyze, and think about the variables that will dictate my loads etc. I may take a warm up set real light to feel things out before I make decisions and check the clock before it’s back to go time. Before you know it this objective is done and your back to rest and a hello to a pal.

This isn’t rocket science. It’s just being a little more adult with our training and our approach towards our sessions. Plus remember in the end it will also have nothing but positive composition effects as well.

So there you have the rant. When it’s time to work I want to see you get into the flow state and WORK or aka FLOW. During rest and bouts of low intensity steady state work talk your asses off :). But when the deep mission awaits get your standard operating procedures in order and hustle!

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Fun Session For YOU!

All you need is a pair of kettlebells, a mace, and a small amount of space.  

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Length: 30min total

Each exercise will be done on the minute every minute for 5 total rounds. (6 exercises - 5 Rounds = 30min)

Min 1 - Turkish Get Up Right Arm x1

Min 2 - Single Arm KB Swing Right Arm x10

Min 3 - Mace 360 + Lateral Lunge x3 each direction

Min 4 - Turkish Get Up Left Arm x1

Min 5 - Single Arm KB Swing Left Arm x10

Min 6 - Double KB Clean x10

Choose your loads wisely :)

Enjoy,

Lucius

GreenStrength Conditioning Savage Style

There are many ways to train your "cardio" or "breathing" so to say. I think it is very important to have protocols you can go to that are truly measurable. What gets measured gets improved. This throws out the junk met cons, and weak conditioning burpee complexes. A few I have used for some time now with success are a couple of the following. My time spent at Gym Jones was all about our performance in these protocols. It's simple, measurable, and truly effective. Here are a few...

-2 to 3 blocks of 6 x30sec work / 30sec rest with 4 minutes rest between blocks

-15 intervals of 30sec work / 90sec rest - Here you can play the no negative split game 

-10 to 30 intervals of 30sec work / 90sec rest - If you manage your intensity level correctly then this can replace LSD work.

With the 3rd option I like to add a little spice into it sometimes. Now keep in mind adding something into the rest portion means my work portion must change somewhat (not as hard). But simply throwing in a skill during the 90sec rest is a badass way to add some work capacity, and simply another element to the game. Here is a look at a session I did last week. 

20 total intervals on the ski erg
Each 30sec work I averaged 150m
Each 90sec rest I did a set of 10 single arm kb swings with the 62lb bell
Total was 40min of work - over 3,000 meters erg'd - and 200 single arm swings

Now that is some serious volume, capacity, barbarian cardio type shit. Most important thing to remember when trying these things is know the type of stimulus you wish to create during your session and honor it. I made sure my talk test ability was always on point throughout as that was the goal for the session. Honor where you are, measure, improve slowly. GO, TRY, DO!

-Lucius C. Tirey IV