Archive for April, 2011
Recently, I got an email from a customer who had picked up my “4-Week Ass Kicking Blast”, and while he thought it was a good workout, he was completely baffled.
(For those that don’t know, the “4-Week Ass Kicking Blast” is a 4-week workout program I offered a number of weeks back. It was a four day per week, dumbbells and bodyweight exercise only program that made you strong, fast, and athletic, gave you insane cardio, had you doing no running, made you look good, didn’t take that long to complete, and more. In fact, save for a couple tweaks, it was actually my own personal workouts. You can get them =>HERE)
Anyway, this dude was pretty stumped. The thing he couldn’t figure out was why there wasn’t any direct limit strength work.
Now, that does *not* mean you wouldn’t get stronger with this workout – I’m living proof of that, and so are a ton of others that have since gone through the 4-Week Ass Kicking Blast. Rather, the question was why there was no direct strength work. You know – sets of only 5 reps, building up to a 3RM, testing a max…that sort of thing.
My answer to him kinda shocked him, I think. Truth be told – I don’t care about getting much stronger in the absolute sense.
Yeah…I know. Blasphemy.
As I get older…well…not “older” (I’m only 34 – sheesh)…now that I’m no longer in my early to mid-20s…I don’t care about the most amount of weight I can bench, squat, or put over my head. Truth be told, it’s been a very long time since I’ve gone for a ‘max’ in any of those exercises.
Instead, I’d rather focus on other goals. Namely – work capacity.
If you’ve been reading my stuff for any length of time, you know what work capacity is, and you know what a fan of it I am. Now, if I were an exercise geek, I’d give you a bunch of fancy terminology to describe work capacity. Instead, though, I’ll give you the simple definition – it’s how much work you can do. It’s your gas tank.
And the more work capacity you have, the more work you can do. Or, in other words, the bigger your gas tank, the more gas you can hold.
But I like to take it a step further. See, I like to reinforce my gas tank so it can hold more than just gas.
A lot of people equate work capacity to endurance. And it’d make sense. The better the work capacity, the more work you can do. The more work you can do, the easier what you’re already doing becomes. After all, if you’re used to running one mile, and build yourself up to being able to run three miles, then one mile is easy. Right? So it’d seem as if work capacity and endurance are pretty well related.
And they are…but there is more than one kind of endurance.
See, I don’t just care about being able to do easy stuff for a very long time. I wanna be able to do hard stuff for a long time. Tough stuff. Mind-bending, back breaking, kick my ass and knock me out type stuff.
Because THAT is what’s useful in most sporting applications, the real world, and a lot more.
Silly example, but think about it like this – which kinda ability do you think has the most universal carryover: to be able to pick up a 300-pound log one time, and then be gassed? The ability to only pick up little sticks, but be able to pick them up and move them all day long? Or the ability to haul and stack 2 truckloads of firewood, and never have to stop moving to do it?
Personally – give me the guy who can stack the firewood all day. He’s the guy that’s the best overall mix of strength and endurance.
See, in my opinion, work capacity shouldn’t be about just how much work you can do. Rather, it’s about what kind of work you can do, and how long you can do it. Not just how strong you are one time, or about how many reps you can do. Rather, how much you can lift for how many reps.
Know what I mean?
When you can take above average weights, lift them fast and explosively, for a number of reps, and do it with little rest, then that’s the kinda work that you can use in more places than just the weight room.
Going back to the gas tank analogy – I don’t like to just build a bigger gas tank…after a while, I like to reinforce it. So instead of building a tank that’s so big, but can just hold gas, I would rather concentrate on instead of making that gas tank bigger (per se), making it stronger – so it can hold concrete.
(If that makes sense.)
Y’all know I’m a big fan of complex training. One of my all-time favorite complexes is:
-DB Clean & Press x 6-8
-Weighted Chins x 8-10
-DB Rows x 8
-DB Snatch x 6-8
-DB Swings x 15
Now, if you can do that above complex with 80 to 100-pound DBs, not rest between exercises, be super-explosive and really make those DBs move fast, and crank through that circuit 4-6x with say only 90 secs rest between…is there really anything else you should need to be able to accomplish?
Not in my book.
So that’s how I train.
If that’s the kinda thing you’d be interested in, then I think you’d really dig the 4-Week Ass Kicking Blast – it’s exactly how that program was designed. You can get it by =>CLICKING HERE
(**REMEMBER – click on the “Return to Merchant” button after the transaction completes to get your downloads!**)
Posted in Cardio, Character/Motivation, Circuit Training, Fat Loss, Muscle Building, Strength Training | No Comments »