tag:blogger.com,1999:blog-30403634525052360632024-03-13T11:20:42.004-05:00Squat RxBorishttp://www.blogger.com/profile/13965125392095147170noreply@blogger.comBlogger823125tag:blogger.com,1999:blog-3040363452505236063.post-54313675337892889192023-10-21T19:45:00.003-05:002023-10-21T19:45:44.702-05:00SKWATAWKS #11 - October, 2023<p style="text-align: center;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8y1XrE_jjRPOGnTAIptmN_1I0V_ZllJIjFs4jLUohJg40WqFh7Mum7iz-mEHJeu6oj4Jr8SAGEOyALtxpoU9K5Vl93gCRtd4tdX0C_YmXhAx_l-SUWoAaFOdHNke_aEAFsGM5UEUQiJOX81HJMK9H-xckKhA13TacZoRmtNyapDKuftY0JOqUao7gpQyw/s451/Screenshot%202023-10-21%207.42.53%20PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="451" data-original-width="311" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8y1XrE_jjRPOGnTAIptmN_1I0V_ZllJIjFs4jLUohJg40WqFh7Mum7iz-mEHJeu6oj4Jr8SAGEOyALtxpoU9K5Vl93gCRtd4tdX0C_YmXhAx_l-SUWoAaFOdHNke_aEAFsGM5UEUQiJOX81HJMK9H-xckKhA13TacZoRmtNyapDKuftY0JOqUao7gpQyw/s320/Screenshot%202023-10-21%207.42.53%20PM.png" width="221" /></a></div><br /> <p></p><p style="text-align: center;"><a href="https://drive.google.com/file/d/1JWbAL4wIAR04LXUCOpW6nXXZScZFFPK1/view?usp=sharing">SKWATAWKS #11 (PDF)</a></p>Borishttp://www.blogger.com/profile/13965125392095147170noreply@blogger.com0tag:blogger.com,1999:blog-3040363452505236063.post-90548827650291830002023-08-19T07:52:00.002-05:002023-08-19T07:52:45.119-05:00SKWATAWKS #10 - August, 2023<p></p><div style="text-align: center;"><a href="https://drive.google.com/file/d/19OcBaAChS4JTfOzX0SyDtgwoFaNASVFp/view?usp=sharing" target="_blank"> Skwatawks - The Zine of Squat </a></div><div style="text-align: center;"><a href="https://drive.google.com/file/d/19OcBaAChS4JTfOzX0SyDtgwoFaNASVFp/view?usp=sharing" target="_blank">Issue #10</a></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjuJuD1jyEFO7G499ARO7VDXUagSgIhWKq3DqUvfKLNKseojci0I-kavhhbzUohKEqj2aoY_C6NLL1cmgOu8gd1ggbRAw_R4CxtoW7lUjj2hR7aLhgglW9XOhWvNql7YKQltnRDsjIb1lJr72SzsvwUovnlmUc431VH071dpmfKJXhj1VwQpK6PnZjbEy-o" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="465" data-original-width="380" height="309" src="https://blogger.googleusercontent.com/img/a/AVvXsEjuJuD1jyEFO7G499ARO7VDXUagSgIhWKq3DqUvfKLNKseojci0I-kavhhbzUohKEqj2aoY_C6NLL1cmgOu8gd1ggbRAw_R4CxtoW7lUjj2hR7aLhgglW9XOhWvNql7YKQltnRDsjIb1lJr72SzsvwUovnlmUc431VH071dpmfKJXhj1VwQpK6PnZjbEy-o=w252-h309" width="252" /></a></div><br /><p></p>Borishttp://www.blogger.com/profile/13965125392095147170noreply@blogger.com0tag:blogger.com,1999:blog-3040363452505236063.post-85735721054188534152022-12-11T14:15:00.001-06:002022-12-11T14:15:37.053-06:00SKWATAWKS #5 - The Holiday Issue!<p><br /></p><p style="text-align: center;"><a href="https://drive.google.com/file/d/1vTKiFtcExKhG5mX8HfG3zzZcGcNgy-KW/view?usp=sharing">SKWATAWKS #5 - THE HOLIDAY ISSUE!</a><br /></p><p><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNq9Z_R0zy78aNBCdTS7mQ3_rqbH3pHWTDNBCMv583Azija8SCWXKhhTzoXljVSxq_pswT-V_ag0abb0qD2UWFMsnwkirV5Wd8bI2qlg5aW2jfbv2TyJgp0aGquD59dHIx1p9j127J-DOFMVuDZgGbX-YNFq6UC_0eYZ-qWZyeSX4N9h7Grobc6987kA/s405/Screenshot%202022-12-11%202.14.36%20PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="405" data-original-width="286" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNq9Z_R0zy78aNBCdTS7mQ3_rqbH3pHWTDNBCMv583Azija8SCWXKhhTzoXljVSxq_pswT-V_ag0abb0qD2UWFMsnwkirV5Wd8bI2qlg5aW2jfbv2TyJgp0aGquD59dHIx1p9j127J-DOFMVuDZgGbX-YNFq6UC_0eYZ-qWZyeSX4N9h7Grobc6987kA/s320/Screenshot%202022-12-11%202.14.36%20PM.png" width="226" /></a></div><br /><p><br /></p>Borishttp://www.blogger.com/profile/13965125392095147170noreply@blogger.com0tag:blogger.com,1999:blog-3040363452505236063.post-14399217449668049982022-06-10T16:56:00.002-05:002022-06-10T16:56:43.163-05:00Squat Meme - "You're Such a Dumb Animal"<p> </p><div class="separator" style="clear: both; text-align: left;">Made this meme the other day. At least he's squatting, right?</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1hKSDsY_ltFqZ99SsSi0kzNIoM-y0ryi9bxtYZY3-pNIJivmze1sYa-6O7pHW7eaiFNL3eb3UmkD45_gG_G3F1RGdO1gCGm90UWwbjYto9ptT0LCJH2nhbkn0ba-thB4sLSd6KL3VVGT7iV3rwpv01XRpQMIhoiN1_4twiVQ7JCDWxiIKSMTLrLDK3g/s1350/such%20a%20dumb%20animal.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1350" data-original-width="824" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1hKSDsY_ltFqZ99SsSi0kzNIoM-y0ryi9bxtYZY3-pNIJivmze1sYa-6O7pHW7eaiFNL3eb3UmkD45_gG_G3F1RGdO1gCGm90UWwbjYto9ptT0LCJH2nhbkn0ba-thB4sLSd6KL3VVGT7iV3rwpv01XRpQMIhoiN1_4twiVQ7JCDWxiIKSMTLrLDK3g/w390-h640/such%20a%20dumb%20animal.png" width="390" /></a></div><br /><p></p>Borishttp://www.blogger.com/profile/13965125392095147170noreply@blogger.com0tag:blogger.com,1999:blog-3040363452505236063.post-86618824383749299042022-03-06T08:04:00.003-06:002022-03-06T08:04:15.906-06:00The Pareto Principle, Minimalism, and Lasagna...<p> I made a video talking about the Pareto Principle. Probably 10 years ago or so, I noticed a lot of people in the fitness industry talking about the "80-20 rule" as a way to look at training. I think it's a great concept and widely applicable, but I think for most people, it's pretty easy to take the idea further than it was really ever intended to be applied. The problem is not that people use it as a lens - the problem is when people try to make it a <i>system</i> and/or use it as a means to organize their training, rather than an observational tool.</p><p>Similarly, when it comes to training "minimalism", there is great value in trying to "trim the fat" from training. In that regard, a minimalist lens is a good tool to help you see what is not useful. The problem is that, for most people who are out of shape, doing too much is not the issue and they may, in fact, need to do more (though doing the wrong things may be distracting them from the right things).</p><p>Anywho, take a look if you have time and let me know what you think.</p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/W2ulpyWL4PM" width="532" youtube-src-id="W2ulpyWL4PM"></iframe></div><br /><p><br /></p>Borishttp://www.blogger.com/profile/13965125392095147170noreply@blogger.com0tag:blogger.com,1999:blog-3040363452505236063.post-20475740647661198242022-02-20T17:30:00.003-06:002022-02-20T17:30:13.904-06:00Stretching (Again)<p> I decided to make a video (again) detailing stretches that I include in my own training and for those that I have coached. I've gone over my feelings about stretching, health, and athletics on the blog before, and I don't get into long diatribes about static vs. dynamic vs. PNF vs. 'mobility' vs. 'functional' vs. etc, etc, etc - I just talk briefly about each stretch, and add a tip here and there.</p><p>Of particular interest (in my humble opinion) are the trap and clavicle stretch at 4:10 in, downward dog at 11:35, and the "tactical frog" at 13 minutes.</p><p>I hope you find it helpful. Let me know if you have questions.</p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/nu5teaLI9Fs" width="494" youtube-src-id="nu5teaLI9Fs"></iframe></div><br /><p><br /></p>Borishttp://www.blogger.com/profile/13965125392095147170noreply@blogger.com0tag:blogger.com,1999:blog-3040363452505236063.post-73679695949598483182022-01-29T08:13:00.001-06:002022-01-29T08:13:57.807-06:00Have a Home Gym? Want One? Watch This!<p>Honestly, everyday, I walk into my garage and marvel at having a squat rack available to me 24 hours a day. I can't imagine how strong I could have been if I had grown up in an environment like today's modern world where good, reasonably priced strength equipment is so available.</p><p>In this video, I give a tour of what I have at home, and give some suggestions for people looking to build a home gym or just looking for ideas for training at home or in their garage.</p><p><br /></p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/eUT7Ly-arf0" width="320" youtube-src-id="eUT7Ly-arf0"></iframe></div><br /><p><br /></p>Borishttp://www.blogger.com/profile/13965125392095147170noreply@blogger.com0tag:blogger.com,1999:blog-3040363452505236063.post-9457104129527491162021-12-28T22:48:00.000-06:002021-12-28T22:48:01.108-06:00A Squat Challenge for 2022 - 315lb x AMRAP (as many reps as proper)<p> I'm planning on a good run at squatting 315lb on the bar x 22 reps in 2022. With that in mind, I've posted the challenge to YouTube, and I'm hoping some squat fans will join me in what I'm dubbing the "With Your Shield Or On It - Squat 315 for reps 2022 Challenge". #squat315for reps #withyourshieldoronit</p><p>I plan to start this on January 1, 2022 and run it until December 31st! Please join me if you're game!</p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="368" src="https://www.youtube.com/embed/CNLKR4eDifs" width="480" youtube-src-id="CNLKR4eDifs"></iframe></div><br /><p><br /></p>Borishttp://www.blogger.com/profile/13965125392095147170noreply@blogger.com0tag:blogger.com,1999:blog-3040363452505236063.post-42632777890143977662021-12-14T15:19:00.001-06:002021-12-14T15:19:26.963-06:00Digging Out of A Blizzard: 5 Lessons for Training & Life<p><span class="yiv8669199600Apple-style-span" style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; caret-color: rgb(29, 34, 40); color: #1d2228; font-family: "Lucida Grande"; font-size: 11px; font-style: normal; font-variant-caps: normal; font-weight: normal; letter-spacing: normal; orphans: auto; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: pre-wrap; widows: auto; word-spacing: 0px;"></span></p><h2 style="-webkit-text-stroke-width: 0px; caret-color: rgb(29, 34, 40); color: #1d2228; font-variant-caps: normal; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><span class="yiv8669199600Apple-style-span" style="white-space: pre-wrap;"><span style="font-family: georgia; font-size: small;"><i>Note: <span style="font-weight: normal;">This article originally appeared in Josh Hanagarne's World's Strongest Librarian blog in 2010. Boris STILL does not own a snow blower...</span></i></span></span></h2><h1 style="text-align: center;"><span class="yiv8669199600Apple-style-span" style="font-family: "Lucida Grande"; white-space: pre-wrap;"><span style="font-size: x-large;">Digging Out Of A Blizzard: </span></span></h1><h2 style="-webkit-text-stroke-width: 0px; caret-color: rgb(29, 34, 40); color: #1d2228; font-family: "times new roman", "new york", times, serif; font-style: normal; font-variant-caps: normal; letter-spacing: normal; text-align: center; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><span style="font-family: "Lucida Grande"; font-size: x-large; white-space: pre-wrap;">5 Lessons For Training & Life</span></h2><p><span style="font-family: arial; font-size: medium;"><span style="caret-color: rgb(29, 34, 40); color: #1d2228; white-space: pre-wrap;">Earlier this month, I had to dig our home out of a blizzard. I don't own a snow blower. </span><span style="caret-color: rgb(29, 34, 40); color: #1d2228; white-space: pre-wrap;">So, with two shovels, an ice chipper, and 15 hours of labor invested, I managed to clear the walks and driveway.</span></span></p><div style="caret-color: rgb(29, 34, 40); color: #1d2228; margin: 0px;"><span class="yiv8669199600Apple-style-span" style="white-space: pre-wrap;"><span style="font-family: arial; font-size: medium;">Nature can be an unforgiving teacher. It doesn't care whether you've been good or bad, and it can just as easily melt all your efforts away the next day as toss another foot of snow your way just to see if you can keep up. The experience provides a good analogy for training, and the lessons learned can be applied to a zen-like approach to strength goals and life. </span></span></div><div style="caret-color: rgb(29, 34, 40); color: #1d2228; margin: 0px;"><span class="yiv8669199600Apple-style-span" style="font-family: "Lucida Grande"; font-size: 11px; white-space: pre-wrap;">
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhMgjGs1PDs1NJvf1ur35m7GhKQBZP9uGyaZdDaBIhTaj_KulNkzy_RN57RP3QRjEkkozXThE2uW24E3Q9sJ9ydWrX9Mjs1oim4KRFsUxTQiJoAIo4lmofncAPrOga_lXVuY9Vf0Sf0JPmueuKcPqVbnLEyKtZHYE3vLcvqZDIDpNGvcQjJwcvdE122dg=s640" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="320" src="https://blogger.googleusercontent.com/img/a/AVvXsEhMgjGs1PDs1NJvf1ur35m7GhKQBZP9uGyaZdDaBIhTaj_KulNkzy_RN57RP3QRjEkkozXThE2uW24E3Q9sJ9ydWrX9Mjs1oim4KRFsUxTQiJoAIo4lmofncAPrOga_lXVuY9Vf0Sf0JPmueuKcPqVbnLEyKtZHYE3vLcvqZDIDpNGvcQjJwcvdE122dg=s320" width="240" /></a></div></span><h1 style="text-align: left;"><span class="yiv8669199600Apple-style-span" style="font-family: "Lucida Grande"; white-space: pre-wrap;"><b><span style="font-size: medium;">Lesson #1: Define Goals & Boundaries Early In The Game</span></b></span></h1><span class="yiv8669199600Apple-style-span" style="white-space: pre-wrap;"><span style="font-family: arial; font-size: medium;">Setting boundaries and goals from the git-go is a smart move, especially if there's too much to do all at once, and/or if the snow is still coming down. No, it's not rocket science, but if you don't have any kind of plan, you may end up creating a mountain of snow that you'll end up having to move later to make room for more.
Having goals and realistic expectations keeps things in perspective. I enjoy training and I enjoy process, but the product is important too. Without any kind of training plan or goals, you will be one of those people that stand around the gym drinking fountain wondering what to do next. It's NOT necessary to have every set and rep mapped out weeks in advance, but <i>there should always be a clear rationale</i> for every session, every exercise, every set, and every rep.</span></span><span class="yiv8669199600Apple-style-span" style="font-family: "Lucida Grande"; font-size: 11px; white-space: pre-wrap;">
</span></div><div style="caret-color: rgb(29, 34, 40); color: #1d2228; font-family: "times new roman", "new york", times, serif; font-size: 16px; margin: 0px;"><span class="yiv8669199600Apple-style-span" style="font-family: "Lucida Grande"; font-size: 11px; white-space: pre-wrap;"><br /></span></div><div style="caret-color: rgb(29, 34, 40); color: #1d2228; font-family: "times new roman", "new york", times, serif; font-size: 16px; margin: 0px;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhkDTatLQ0YFXZ9ygr92HTzPl0LZCyiPOoERLVtbKbsKHwjx0dPJ8rH4vHJz8N5IAVHkcZr9gsR24N5nofGZwkpmxKRZh3MN_fKhj1t0i9ZZstv4mCLXsM6Live0qsx6cUayFchLl6xigbRNZdMNb5yg60FqmO4E-g3jmzcTrOjNbW_G9iqummbM3gL8A=s600" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="337" data-original-width="600" height="180" src="https://blogger.googleusercontent.com/img/a/AVvXsEhkDTatLQ0YFXZ9ygr92HTzPl0LZCyiPOoERLVtbKbsKHwjx0dPJ8rH4vHJz8N5IAVHkcZr9gsR24N5nofGZwkpmxKRZh3MN_fKhj1t0i9ZZstv4mCLXsM6Live0qsx6cUayFchLl6xigbRNZdMNb5yg60FqmO4E-g3jmzcTrOjNbW_G9iqummbM3gL8A=s320" width="320" /></a></div><span class="yiv8669199600Apple-style-span" style="font-family: "Lucida Grande"; font-size: 11px; white-space: pre-wrap;"><br /></span></div><div style="caret-color: rgb(29, 34, 40); color: #1d2228; margin: 0px;"><span class="yiv8669199600Apple-style-span" style="font-family: "Lucida Grande"; font-size: 11px; white-space: pre-wrap;"><center><i>"...without purpose, we would not exist. ...It is purpose that defines, it is purpose that binds us."</i>
- Agent Smith (The Matrix Reloaded)</center>
</span><span style="font-size: medium;"><span class="yiv8669199600Apple-style-span" style="white-space: pre-wrap;"><span style="font-family: arial;">A larger purpose and sense of boundaries help us, as <a rel="nofollow noopener noreferrer">Dan</a> John is fond of saying, "Keep the goal the goal". Purpose and boundaries help us better deal with the distractions and obstacles that come along because we realize that we are not defined by the challenges we face - we are defined by how we face them.</span></span><span class="yiv8669199600Apple-style-span" style="font-family: "Lucida Grande"; white-space: pre-wrap;">
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</span><h2 style="text-align: left;"><span class="yiv8669199600Apple-style-span" style="font-family: "Lucida Grande"; white-space: pre-wrap;"><b><span style="font-size: medium;">Lesson #2: If You Get Sloppy, You've Overdone It</span></b></span></h2><span class="yiv8669199600Apple-style-span" style="white-space: pre-wrap;"><span style="font-family: arial; font-size: medium;">If you notice yourself rushing, and breathing starting to become labored; if you notice yourself heaving snow with heated desperation; if you notice yourself never really straightening up between bouts of snow flinging; if you notice yourself trying to load up bigger and bigger clumps on the end of your shovel, then you've probably already started to overdo it. Your body and mind have switched to a kind of lost panic mode - it's time to dial it down. Stand up straight, breathe right, and reassess your situation.
In the gym, if technique starts to suffer, it's time to rerack the weight. If you're rushing through sets to get done, you're asking for trouble. This was a hard lesson to learn personally - impromptu contests at the end of a training session when you're in a hurry to get home is ALWAYS bad news for me... Not only over the couse of a single set, but also you can see this play itself out over the course of a meso/macro-cycle as well and it isn't pretty. We feel weak because we need rest, but because we feel weak we think we need to work harder. Be willing to listen to your body when it's telling you to slow down. The first signs I need a break from my training are poor sleep, fatigue, achey muscles and joints that don't seem to recover. General a-holishness is a clear sign for me, but usually once I get to that point, I'm in some kind of stupid bezerker mode that only ends with an argument, illness, or injury.
We've all experienced feeling hopelessly lost, physically and mentally, in a very metaphorical or literal way. In those times, it is common to dig deeper and drive faster, rather than retrace our steps or seek higher ground to get perspective. This phenomena, as Laurence Gonzales describes in his book "Deep Survival", is called "bending the map". Our wishful thinking can make us search for light at the end of a black hole leading to nowhere. Momentary breathers can help us gather our bearings and clear away some of the dirt we've kicked up on the journey to the present moment.</span></span><span class="yiv8669199600Apple-style-span" style="font-family: "Lucida Grande"; font-size: 11px; white-space: pre-wrap;">
</span><h1 style="text-align: left;"><span class="yiv8669199600Apple-style-span" style="font-family: "Lucida Grande"; white-space: pre-wrap;"><b><span style="font-size: medium;">Lesson #3: Occasionally Pause To Marvel At The Beauty Surrounding You</span></b></span></h1><span class="yiv8669199600Apple-style-span" style="white-space: pre-wrap;"><span style="font-family: arial; font-size: medium;">While I was shoveling, my neighbor was doing the same. He was a machine... for an hour. During that time, a gaggle of Canadian geese flew overhead and I stopped to admire their formation and calls. A little while later I yelled a greeting over to my neighbor and mentioned it to him, he replied "Oh, there were geese? I thought I heard something...".
If you are doing something, <i>anything</i> long term, it's easy to lose sight of the big picture and the sense of wonder and curiosity you had at the beginning. It pretty common to gradually develop tunnel vision on the road immediately in front of us. Your driver's ed instructor had some good advice; establish a "visual lead" and keep your eyes moving so you don't miss the beauty (and opportunities and dangers) all around you. Never forget your "beginner's mind".</span></span><span class="yiv8669199600Apple-style-span" style="font-family: "Lucida Grande"; font-size: 11px; white-space: pre-wrap;">
</span><h1 style="text-align: left;"><span class="yiv8669199600Apple-style-span" style="font-family: "Lucida Grande"; white-space: pre-wrap;"><b><span style="font-size: medium;">Lesson #4: Don't Test The Limits of Your Equipment</span></b></span></h1><span class="yiv8669199600Apple-style-span" style="white-space: pre-wrap;"><span style="font-family: arial; font-size: medium;">Your snow shovel is not a spade. It is not an ice chipper. It is not a plow, nor a forklift. It is not made of 440 stainless steel. It doesn't have a fancy name or magical powers like Excalibur, Mjölnir, or <a rel="nofollow noopener noreferrer">Billy</a> Baroo. Abuse your shovel and you could find yourself with a broken handle or badly bent blade and thousands of cubic feet left to go. No shovel and it's pretty much game over. </span></span></div><div style="caret-color: rgb(29, 34, 40); color: #1d2228; font-family: "times new roman", "new york", times, serif; font-size: 16px; margin: 0px;"><span class="yiv8669199600Apple-style-span" style="font-family: "Lucida Grande"; font-size: 11px; white-space: pre-wrap;"><br /></span></div><div style="caret-color: rgb(29, 34, 40); color: #1d2228; font-family: "times new roman", "new york", times, serif; font-size: 16px; margin: 0px;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEibBulUAJ_tmK5hCkZYbuN1M0zcK6nBY9Yj1A5fu_k6QBE91G9yZNZdvGmSJ3XBFV5ZJxAFnvxj719Jl9R3yXoABfsY2jzEBsTQiWBoG8IEIMibd6vfbQQwUTzuCI9hC4Ihqb0wb0GEkBqli-FHT1EHT0her56IKENPFl-JxrtMjbjH1lL02CXfk8pGNg=s498" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="275" data-original-width="498" height="177" src="https://blogger.googleusercontent.com/img/a/AVvXsEibBulUAJ_tmK5hCkZYbuN1M0zcK6nBY9Yj1A5fu_k6QBE91G9yZNZdvGmSJ3XBFV5ZJxAFnvxj719Jl9R3yXoABfsY2jzEBsTQiWBoG8IEIMibd6vfbQQwUTzuCI9hC4Ihqb0wb0GEkBqli-FHT1EHT0her56IKENPFl-JxrtMjbjH1lL02CXfk8pGNg=s320" width="320" /></a></div></div><div style="caret-color: rgb(29, 34, 40); color: #1d2228; margin: 0px;"><span class="yiv8669199600Apple-style-span" style="font-family: "Lucida Grande"; font-size: 11px; white-space: pre-wrap;">
</span><span class="yiv8669199600Apple-style-span" style="white-space: pre-wrap;"><span style="font-family: arial; font-size: medium;">The same thing applies to your barbell, collars, dumbbells, sandbag, and squat rack by the way; if things fall apart on you, you won't be lifting long. Invest in good equipment and take care of it. I've never had a <a rel="nofollow noopener noreferrer">Jump</a> Stretch band snap on me while training and (knock on wood) hopefully NEVER will. I'll admit I'm a bit anal when it comes to keeping my stuff in good shape, but who wants something coming apart when it's over your head or face, or when you are straining like hell to move it? Respect the weights and the effort you bring to bear, or else.
On the recycling bin I take to the curb every other week, there's a label detailing all the items that may be recycled - in bold letters is the message "When in doubt, THROW IT OUT." We live in a use and discard society. In general, we don't pay respect to inanimate objects and we curse them to high heaven when they don't do our bidding. We believe that if we just have enough money we'll be okay, but some things are truly irreplaceable.
Your body and mind are the most essential pieces of equipment in your possession. Maintain them - they are the first and last things you'll ever own. We all want to leave our mark on the world, but here's a harsh truth: if you keel over in your driveway, no one will write John Henry-like ballads about how you died with a shovel in your hand. And if you injure yourself in the squat racks training, unless you go viral in a gym fail video, no one will even notice.</span></span><span class="yiv8669199600Apple-style-span" style="font-family: "Lucida Grande"; font-size: 11px; white-space: pre-wrap;">
</span><h2 style="text-align: left;"><span class="yiv8669199600Apple-style-span" style="font-family: "Lucida Grande"; white-space: pre-wrap;"><b><span style="font-size: medium;">Lesson #5: The Key To Shoveling Is "<i>Lazy Strength</i>"</span></b></span></h2><span class="yiv8669199600Apple-style-span" style="white-space: pre-wrap;"><span style="font-family: arial; font-size: medium;">Shoveling thousands of pounds of snow is NOT a sprint. Persistence is an absolute prerequisite to success. "Slow and steady wins the race" really does apply here. If you fling every shovelful for all you're worth, it's going to be torture very quickly.
There are circles that believe that limit strength is the wellspring from which all other strengths flow. That may be so, but if you can't sustain the effort needed to complete the job, it doesn't matter how impressive your one rep max is.
Likewise, compensatory acceleration is great, but not the best strategy for conserving energy. Efficiency and power are not a dichotomy, but it is true that as power output increases, efficiency tends to decrease. As power output approaches maximum, efficiency suffers greatly. "Lazy strength" is about exerting just the right amount needed to finish the job. Life is not a sprint, and "Lazy strength" is the key to long, marathon efforts where the challenge is to finish well, rather than compete against others.</span><span style="font-family: Lucida Grande; font-size: 11px;"><br /></span></span></div><br class="Apple-interchange-newline" />Borishttp://www.blogger.com/profile/13965125392095147170noreply@blogger.com0tag:blogger.com,1999:blog-3040363452505236063.post-74186860414767618552021-10-31T17:56:00.003-05:002021-12-04T17:12:57.964-06:00Christmas Gifts for Your Gym Rat - 2021<div class="separator"><p style="margin-left: 1em; margin-right: 1em; text-align: center;"><span style="font-size: large; text-align: left;">The 2021 Holiday Season is upon us! If you're looking for some gift ideas for that gym rat (or home gym rat) in your life, look no further! Here are 10 great ideas for less than $100 (and some less than $10)!</span></p></div><p></p><p><span style="font-size: medium;">1. <a href="https://ironmind.com/product-info/grip-strength-training-tools/imtug-two-finger-utility-grippers/" target="_blank">IMTUG grippers</a> from Ironmind (<b>$25.95</b> and Up)</span></p><p style="text-align: center;"><img border="0" data-original-height="1080" data-original-width="810" height="320" src="https://1.bp.blogspot.com/-pKOnY9hDk3s/YX8ZhMb0KgI/AAAAAAAACbE/L2JBRA-Tc_ofXYWTIFR91mNa60oe2NH-ACLcBGAsYHQ/s320/thumbnail.jpeg" style="text-align: center;" width="240" /></p><p><span style="font-size: medium;">If you have an interest in grip strength and you want to work your pinch grip, it's difficult to do with traditional "grippers" alone. The Ironmind Tug grippers are designed to be used with two or three fingers and can be used to improve crushing grip, pinch grip, and hand health and can be a great supplement for other grip work.</span></p><div class="separator" style="clear: both; text-align: center;"><br /></div><p></p><p><span style="font-size: medium;">2. <a href="https://www.elitefts.com/shop/bars-weights/bands.html" target="_blank">Bands</a> from elitefts (<b>$5</b> and Up)</span></p><p style="text-align: center;"><img border="0" data-original-height="648" data-original-width="532" height="320" src="https://1.bp.blogspot.com/-csyh8A7o4S4/YX7ZDxm-wsI/AAAAAAAACa8/d0Q46ncuZ68k9wJ2OnjAnUqiZKAuC4FgACLcBGAsYHQ/s320/Screen%2BShot%2B2021-10-31%2Bat%2B12.56.52%2BPM.png" style="text-align: center;" width="263" /></p><p><span style="font-size: medium;">As a stocking stuffer, or even as THE gift, bands are amazing for gym rats of all stripes. I've given these to my family, friends, and athletes for all kinds of occasions, from thank-you's to graduations. Convenient, easily transportable, and endless uses - bands are always a perfect gift.</span></p><div class="separator" style="clear: both; text-align: center;"><br /></div><p><span style="font-size: medium;">3. <a href="https://www.roguefitness.com/rogue-lb-fractional-plates" target="_blank">Fractional Plates</a> from Rogue Fitness (<b>$15</b> and Up)</span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-CCWTaPB8aUo/YX8c3LDb6bI/AAAAAAAACbU/kKerqLKkvCQoYgHGadqS_kc2gIVp2nWawCLcBGAsYHQ/s1364/Screen%2BShot%2B2021-10-31%2Bat%2B5.41.46%2BPM.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="886" data-original-width="1364" height="208" src="https://1.bp.blogspot.com/-CCWTaPB8aUo/YX8c3LDb6bI/AAAAAAAACbU/kKerqLKkvCQoYgHGadqS_kc2gIVp2nWawCLcBGAsYHQ/s320/Screen%2BShot%2B2021-10-31%2Bat%2B5.41.46%2BPM.png" width="320" /></a></div><p></p><p><span style="font-size: medium;">I know. You're thinking, "<b>What kind of wimp needs ONE POUND PLATES? Be tough and throw on a quarter or at least a dime!!</b>". Sure, I get that. But, if you've been training a long time, you know there are times when you wished you had these. Like when you are doing grip work. Or when you just want to <i>feel</i> the waters beyond your current max. For the "hardcore or die" types, this might not be the right gift, but for the older, more experienced, connoisseur of lifting, it might be just the thing.</span></p><div class="separator" style="clear: both; text-align: center;"><br /></div><p><span style="font-size: medium;">4. <a href="https://www.amazon.com/WL-Professional-Stretcher-Adjustable-Positions/dp/B07ZZ4T674/ref=sr_1_1_sspa?dchild=1&keywords=metal+slant+board&qid=1635701796&smid=A3W1SE0G4NZ64C&sr=8-1-spons&psc=1&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUEzOUgzSzRLNk1BQVBKJmVuY3J5cHRlZElkPUExMDEzMzAxMVBUSVpENURFT0g5RyZlbmNyeXB0ZWRBZElkPUEwNTcwNTU1MzFXSUhQWVJSRlQzSCZ3aWRnZXROYW1lPXNwX2F0ZiZhY3Rpb249Y2xpY2tSZWRpcmVjdCZkb05vdExvZ0NsaWNrPXRydWU=">Adjustable Slant Board</a> from Amazon (<b>$55</b>)</span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-size: medium; margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="348" data-original-width="568" height="196" src="https://1.bp.blogspot.com/-YZ2cn7CLZxA/YX7XVqGLdvI/AAAAAAAACac/4NvbZGChQx8PH0-eiIh-5ZpoGCAJbwM1gCLcBGAsYHQ/s320/Screen%2BShot%2B2021-10-31%2Bat%2B12.49.32%2BPM.png" width="320" /></span></div><p></p><p><span style="font-size: medium;">I have one of these at home and I use it often for calf and hamstring stretches, and also for back foot placement on Bulgarian Split Squats. Certainly not a "must-have", but very convenient and if your special someone has flexibility issues then it's a great tool. Honestly, I don't know why something so simple costs as much as it does, but it is sturdy and I don't regret the purchase.</span></p><div class="separator" style="clear: both; text-align: center;"><br /></div><p><span style="font-size: medium;">5. <a href="https://www.roguefitness.com/rogue-sled-harness" target="_blank">Sled Harness</a> from Rogue Fitness (<b>$60</b>)</span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-size: medium; margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="860" data-original-width="1104" height="249" src="https://1.bp.blogspot.com/-dgwt70rEYSE/YX7YXkdrC5I/AAAAAAAACa0/ByjTNeE1JUQOGqS7QSRxIJyTu0rurOx0gCLcBGAsYHQ/s320/Screen%2BShot%2B2021-10-31%2Bat%2B12.54.03%2BPM.png" width="320" /></span></div><p></p><p><span style="font-size: medium;">Many years ago I found a bargain and purchased a couple sled harnesses. Soon after, I was very glad I did because I could not find ANY that looked comfortable and cost under a hundred dollars - fast forward 10 years and now Rogue is producing some at a reasonable price. Pulling a sled with a harness vs. handles is a nice change of pace and shifts emphasis from the grip as a limiting factor, allowing heavier loads and longer efforts.</span></p><div class="separator" style="clear: both; text-align: center;"><br /></div><p><span style="font-size: medium;">6.<a href="https://www.amazon.com/Cramer-Magnesium-Carbonate-Gymnastics-Weightlifting/dp/B005925JSW/ref=sr_1_2?dchild=1&keywords=cramer+magnesium+carbonate&qid=1635645074&qsid=131-9365203-6975318&sr=8-2&sres=B005925JSW%2CB00BPUY3W0%2CB000BD0RT0%2CB07TNJRN9N%2CB08JQGX3TD%2CB009OP6RW2%2CB06ZZMWQNK%2CB0006ZRW50%2CB00EOWINRC%2CB01BVVS7ZG%2CB0001DK33A%2CB00EOWINQS%2CB014IVC432%2CB07BTJ9953%2CB075Y9CY4P%2CB01BW2PHT8%2CB00BPRBPC4%2CB001B5JR4S%2CB00BPRB5B0%2CB00GW5NX8I" target="_blank"> Cramer Gym Chalk</a> (6 oz) from Amazon (<b>$6.99</b>)</span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-size: medium; margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1148" data-original-width="1832" height="201" src="https://1.bp.blogspot.com/-8DCJFVUvhtc/YX7WIhFYpDI/AAAAAAAACaU/zggC45xYiio6ROP6HBAGQGLN9Eag9yYUgCLcBGAsYHQ/s320/Screen%2BShot%2B2021-10-31%2Bat%2B12.44.32%2BPM.png" width="320" /></span></div><p></p><p><span style="font-size: medium;">Some modern chalk formulas contain resin which is probably fine for some resistance exercises, but would be bad for high rep kettlebell work. Good old plain magnesium carbonate is great for deadlifts, gymnastics, high-rep work with kettlebells, and just about anything else that requires a solid grip.</span></p><div class="separator" style="clear: both; text-align: center;"><br /></div><p><span style="font-size: medium;">7. <a href="https://defiantathletic.co/products/conquer-your-demons-red" target="_blank">Conquer Your Demons Through Sweat and Steel</a> (T-Shirt) from Defiant Athletic (<b>$28.00</b>)</span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-size: medium; margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="642" data-original-width="550" height="320" src="https://1.bp.blogspot.com/-ycggW4CObG0/YX7Xn5GdHKI/AAAAAAAACak/nZgetTgR5f4_c_A0lu-3ACe4tO1eKq2ZwCLcBGAsYHQ/s320/Screen%2BShot%2B2021-10-31%2Bat%2B12.51.04%2BPM.png" width="274" /></span></div><p></p><p><span style="font-size: medium;">I don't know about your gym rat, but working out has always been a place of solace for me and this t-shirt speaks to that. I own two of these (one red, one black).</span></p><div class="separator" style="clear: both; text-align: center;"><br /></div><p><span style="font-size: medium;">8. <a href="https://www.amazon.com/gp/product/B07ML1LFMD/" target="_blank">Ledgital Gym Timer</a> from Amazon (<b>$79.88</b>) </span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-size: medium; margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="744" data-original-width="952" height="250" src="https://1.bp.blogspot.com/-P_RcbEdJNJY/YX7X-kbuWCI/AAAAAAAACas/8upwAfd-4TwsBSvAoVF5DmMxerPcXebmwCLcBGAsYHQ/s320/Screen%2BShot%2B2021-10-31%2Bat%2B12.52.28%2BPM.png" width="320" /></span></div><p></p><p><span style="font-size: medium;">I bought this a couple years ago on Amazon and it's gotten a lot of use in the garage. I use an older version of the <a href="https://www.amazon.com/Gymboss-Interval-Timer-Stopwatch-SOFTCOAT/dp/B00CO8HO6O/ref=sr_1_1_sspa?dchild=1&keywords=gym+boss&qid=1635711455&sr=8-1-spons&psc=1&smid=A17MCC76W3U70O&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUEzMlhHN1pBODBMVk5GJmVuY3J5cHRlZElkPUEwOTMwNjU1OUhaOUZPTzEzWDdBJmVuY3J5cHRlZEFkSWQ9QTA2MzE2MDZCSERJVzNCRzNKRkMmd2lkZ2V0TmFtZT1zcF9hdGYmYWN0aW9uPWNsaWNrUmVkaXJlY3QmZG9Ob3RMb2dDbGljaz10cnVl">Gym Boss</a> when I'm in the basement or outside and need an interval timer, but I prefer having a big digital display that my old man eyes can see without squinting.</span></p><div class="separator" style="clear: both; text-align: center;"><br /></div><p><span style="font-size: medium;">9. <a href="https://www.ikea.com/us/en/p/raskog-utility-cart-black-90333976/">Raskog Utility Cart</a> from IKEA (<b>$29.99</b>)</span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-size: medium; margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="786" data-original-width="658" height="320" src="https://1.bp.blogspot.com/-H3R_3Zq8d0U/YX6VMkYo3BI/AAAAAAAACaM/z427WD2hz4UBqTs2qF0bjnRLkupPIyK4QCLcBGAsYHQ/s320/Screen%2BShot%2B2021-10-31%2Bat%2B8.07.36%2BAM.png" width="268" /></span></div><p></p><p><span style="font-size: medium;">I use this cart in my garage for grip implement attachments, chalk, and carabiners. On wheels, it's a handy little storage cart for your gym or even your office. To amuse myself, I wrote "ROGUE" on it with a white sharpie.</span></p><div class="separator" style="clear: both; text-align: center;"><br /></div><p></p><p><span style="font-size: medium;">10. <a href="https://ronniecoleman.net/collections/t-shirt/products/ca-light-weight-baby-t-shirt" target="_blank">LIGHT WEIGHT, BABY!</a> (T-Shirt) from Ronnie Coleman (<b>$29.99</b>)</span></p><p style="text-align: center;"><img border="0" data-original-height="1558" data-original-width="1196" height="320" src="https://1.bp.blogspot.com/-kTGyvs-qlB4/YX6Us_YUDeI/AAAAAAAACaE/Zqmbu04aSsI-pDe74N6nuW1akaG1bV10ACLcBGAsYHQ/w245-h320/Screen%2BShot%2B2021-10-30%2Bat%2B9.26.22%2BPM.png" style="text-align: center;" width="245" /></p><p><span style="font-size: medium;">This "officially licensed" product is one item that I'm asking for on MY Christmas list. What could be better than a t-shirt with THE Ronnie Coleman on it saying "LIGHT WEIGHT BABY!"? Maybe a shirt with Ronnie Coleman on it saying "Ain't nothin' but a peanut".</span></p><p style="text-align: center;"><br /></p>Borishttp://www.blogger.com/profile/13965125392095147170noreply@blogger.com0tag:blogger.com,1999:blog-3040363452505236063.post-78061562678922128072021-10-30T07:46:00.001-05:002021-10-30T10:18:34.893-05:00A New Zombie Trainer Certification!I wrote this piece years ago for Josh Hanagarne's site (The World's Strongest Librarian). The site has gone away and I was sad to see the piece no longer viewable. So, I'm reposting it for Halloween 2021 - enjoy! <div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-f59XmfITdzI/YX0-cDzPPWI/AAAAAAAACZ0/H81NDgQV4YcVvAFjN2BSnZySdzlfMrrPQCLcBGAsYHQ/s1214/3869763-ie_57302.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="933" data-original-width="1214" height="199" src="https://1.bp.blogspot.com/-f59XmfITdzI/YX0-cDzPPWI/AAAAAAAACZ0/H81NDgQV4YcVvAFjN2BSnZySdzlfMrrPQCLcBGAsYHQ/w259-h199/3869763-ie_57302.jpeg" width="259" /></a></div><h2 style="text-align: left;"></h2><h2 style="text-align: left;"><div style="text-align: center;"><b>The Certified Zombie Strength and Conditioning Specialist Certification Challenge </b></div><b><div style="text-align: center;"><b>(or the “CZSCSCC” for short)</b></div></b></h2><h4 style="display: inline; text-align: left;"></h4><h3 style="text-align: center;">Life’s No Fair To Zombies - Get Rich AND Help Them Even The Odds with Strength and Conditioning!</h3><div><br /></div><div><span style="font-size: medium;">The creators of Squat Rx will soon be offering a new certification - the "Certified Zombie Strength and Conditioning Specialist Certification Challenge", or "CZSCSCC" (for short). </span></div><div><span style="font-size: medium;">Unlike other programs and certifications that promise to prepare you to defend yourself against the inevitable zombie apocalypse, the CZSCSCC will put you in the driver's seat and make you THE trainer sought after by BOTH the living and the undead. </span></div><div><span style="font-size: medium;">With the skills learned at the CZSCSCC you will be officially certified to train zombies in and out of the weight room to be stronger, faster, and happier killing machines. </span></div><div><br /></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-u37d3hx1jxE/YX06Z5rw0ZI/AAAAAAAACZc/fFdmHsllzCkq897ZZx8HKc2GCnhmKze6ACLcBGAsYHQ/s750/Screen%2BShot%2B2021-10-30%2Bat%2B7.27.56%2BAM.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="750" data-original-width="544" height="320" src="https://1.bp.blogspot.com/-u37d3hx1jxE/YX06Z5rw0ZI/AAAAAAAACZc/fFdmHsllzCkq897ZZx8HKc2GCnhmKze6ACLcBGAsYHQ/s320/Screen%2BShot%2B2021-10-30%2Bat%2B7.27.56%2BAM.png" width="232" /></a></div><div class="separator" style="clear: both; text-align: center;"><i><span style="text-align: left;">Jillian may be hot stuff on reality television's THE BIGGEST LOSER, but CZSCSCCs will be the biggest winners </span><span style="text-align: left;">when zombies come to town</span></i></div></div><div><br /></div><div><span style="font-size: medium;">This untapped niche market possesses earnings only limited by your imagination and local zombie population, which can only grow over the future decades. Our five-day certification will focus on reverse-engineering what the best, most successful brain-eaters do instinctively, and how those qualities can be trained into even the meekest and most feeble zombie BY YOU.</span></div><div><span style="font-size: medium;"> </span></div><div><span style="font-size: medium;">Make no mistake, this will NOT be a paper-tiger certification. The successful candidate must demonstrate the physical prowess and cool nerves of a Navy SEAL, the cunning of a Geek Squad Crew, and the teaching and people skills of a Dale Carnegie to pass our stringent requirements. </span></div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-95NIZOW95TU/YX07a5lSsaI/AAAAAAAACZk/JSF5n85b_CIccunUaoPc-vTXl8LopxgogCLcBGAsYHQ/s960/Screen%2BShot%2B2021-10-30%2Bat%2B7.32.23%2BAM.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="692" data-original-width="960" height="231" src="https://1.bp.blogspot.com/-95NIZOW95TU/YX07a5lSsaI/AAAAAAAACZk/JSF5n85b_CIccunUaoPc-vTXl8LopxgogCLcBGAsYHQ/s320/Screen%2BShot%2B2021-10-30%2Bat%2B7.32.23%2BAM.png" width="320" /></a></div><div style="text-align: center;"><i>Think how good their moves would have been if Michael had been trained by a CZSCSCC! </i></div><div><br /></div><div><span style="font-size: medium;">What You'll Learn:</span></div><div><ul style="text-align: left;"><li><span style="font-size: medium;">Which five exercises are indispensible for your zombie-clients to outrun their victims and outeat their rivals... </span></li><li><span style="font-size: medium;">Which of your zombie clients need foam rollers, and which need baseball bats... </span></li><li><span style="font-size: medium;">Which supplements will help your clients... and which will put them BACK in the grave... </span></li><li><span style="font-size: medium;">How to screen and treat mobility dysfunction unique to many zombies... </span></li><li><span style="font-size: medium;">How zombie-stereotyping may be crippling your efforts at effective programming... </span></li><li><span style="font-size: medium;">How to improve VO2Max in clients who don't respirate... </span></li><li><span style="font-size: medium;">How to properly spot and cue a zombie WITHOUT GETTING YOUR BRAIN EATEN... </span></li><li><span style="font-size: medium;">How to "bullet-proof" your zombies' weakness and enhance their latent supernatural strength... </span></li><li><span style="font-size: medium;">How to turn a slow-moving "Night Of The Living Dead" zombie into a light-footed "28 Days Later" zombie... </span></li><li><span style="font-size: medium;">Why kipping pull-ups may reduce shoulder integrity in undead shoulders... </span></li><li><span style="font-size: medium;">Why zombies hate the Turkish Get-Up and how to help them get-UP to get-down... </span></li><li><span style="font-size: medium;">Why sleepy glutes may be the second-death of your zombie-clientele… </span></li><li><span style="font-size: medium;">What shoes are best for the tactical zombie… </span></li><li><span style="font-size: medium;">What tough-love means to a zombie (and how to administer it without infection)...</span></li></ul></div><div style="text-align: center;"><b>ALL THIS AND MUNCH, MUNCH, MUNCH MORE!!!!!!!! </b></div><div style="text-align: center;"><b><br /></b></div><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-dxeeEA7nSbo/YX07882qxeI/AAAAAAAACZs/0xZqovYbR5slnGk5UHGeXAgSiKU1ZlPIACLcBGAsYHQ/s868/Screen%2BShot%2B2021-10-30%2Bat%2B7.34.42%2BAM.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="652" data-original-width="868" height="240" src="https://1.bp.blogspot.com/-dxeeEA7nSbo/YX07882qxeI/AAAAAAAACZs/0xZqovYbR5slnGk5UHGeXAgSiKU1ZlPIACLcBGAsYHQ/s320/Screen%2BShot%2B2021-10-30%2Bat%2B7.34.42%2BAM.png" width="320" /></a></div><div style="text-align: center;"><i>This zombie would still be enjoying brain if only he had been trained by a CZSCSCC! </i></div><div><br /></div><div><span style="font-size: medium;">As an added bonus, upon successfully passing the Certified Zombie Strength and Conditioning Specialist Certification Challenge, instructors will receive <u>FREE</u>: </span></div><div><ul style="text-align: left;"><li><span style="font-size: medium;">THE ZOMBIE MARKETING HANDBOOK - detailing how
to make the most off of your zombie-clients' estates.
Comes handsomely bound with Bostitch-brand staples! </span></li><li><span style="font-size: medium;">The opportunity to buy an instructional seminar DVD starring
you at a fraction of the certification price! </span></li><li><span style="font-size: medium;">Two Dixon Ticonderoga #2 pencils! </span></li><li><span style="font-size: medium;">CZSCSCC golf shirts @ reduced prices (10% off)! </span></li></ul></div><div><span style="font-size: medium;">Space is limited, so REGISTER NOW! </span></div><div><span style="font-size: medium;">Early bird registrants will receive 50% off of the rock-bottom, dirt-cheap fee of $10,000. </span></div><div><span style="font-size: medium;">Act now... they're coming.</span></div></div>Borishttp://www.blogger.com/profile/13965125392095147170noreply@blogger.com0tag:blogger.com,1999:blog-3040363452505236063.post-49041476286541879262021-09-04T22:33:00.005-05:002021-09-04T22:33:48.713-05:00New Series on YouTube - SKWAT TAWKS<div class="separator" style="clear: both;"><a href="https://1.bp.blogspot.com/-NlTeJqD-Pds/YTQ6iqNFgcI/AAAAAAAACY0/_XnoOAUg7eYFlnrvEiuDZNXmhSdR2rOFACLcBGAsYHQ/s870/skwat%2Btawks.png" style="display: block; padding: 1em 0; text-align: center; "><img alt="" border="0" width="320" data-original-height="788" data-original-width="870" src="https://1.bp.blogspot.com/-NlTeJqD-Pds/YTQ6iqNFgcI/AAAAAAAACY0/_XnoOAUg7eYFlnrvEiuDZNXmhSdR2rOFACLcBGAsYHQ/s320/skwat%2Btawks.png"/></a></div>
I've started a new series of videos on YouTube called "Skwat Tawks". I plan to talk about anything and everything squat related. Please give it a listen and let me know if there's anything you'd like me to talk about!
<a href="https://www.youtube.com/playlist?list=PLyzDRKh9OQvR0ARMLtULHgV2nZkUJXluH" target="_blank">Skwat Tawks Playlist</a>Borishttp://www.blogger.com/profile/13965125392095147170noreply@blogger.com0tag:blogger.com,1999:blog-3040363452505236063.post-14802741749766058722021-08-03T10:21:00.001-05:002021-08-03T10:22:44.872-05:00Words of Wisdom from Rory Miller<div class="separator" style="clear: both;"><a href="https://1.bp.blogspot.com/-woId2qGmym8/YQletEuSqDI/AAAAAAAACYA/zW05ObNoeQ8gOzL50p_mkqZE219VxsArACLcBGAsYHQ/s275/Unknown.jpeg" style="display: block; padding: 1em 0; text-align: center; "><img alt="" border="0" height="320" data-original-height="275" data-original-width="183" src="https://1.bp.blogspot.com/-woId2qGmym8/YQletEuSqDI/AAAAAAAACYA/zW05ObNoeQ8gOzL50p_mkqZE219VxsArACLcBGAsYHQ/s320/Unknown.jpeg"/></a></div>
<blockquote class="tr_bq">
Last, there is an industry supplying fantasy disguised as information...<br /> What does that mean to you as a teacher? If you have extensive direct experience, you are a valuable resource. If you don't have extensive direct experience, you can still be valuable as a teacher, but be alert for what you don't know. Be especially alert for things you are sure of if you can't articulate a basis for your certainty. You "just know"...? How do you know? Have you tried it? Did you read it somewhere? Did the people who wrote the article actually try it? How many times? You (all of us) actually know very little with any reliability. But we tend to "know" a lot of things with great confidence, many of which are not true.<br /> Watch your sources. Be skeptical (including with me).</blockquote>
<div style="text-align: center;">
Principles-Based Instruction for Self-Defense (and maybe life) by Rory Miller (p. 3)</div>
Do not be afraid to question what you 'know', and don't be afraid to question what others 'know'. Is the person giving your team advice on "sport specific" strength and conditioning someone with experience in that specific sport, or someone with general knowledge of strength? Both is better.
Be mindful of 'gurus' - people who have all the answers. I've had a lot of experience in strength and conditioning, mostly working with high school and age group swimmers, and, despite that, feel my knowledge is quite limited. Would I hire me? Absolutely. Would I say my word is final on the subject? Not even close.Borishttp://www.blogger.com/profile/13965125392095147170noreply@blogger.com0tag:blogger.com,1999:blog-3040363452505236063.post-70113608101498562762021-07-04T08:22:00.006-05:002021-07-04T08:22:55.811-05:00Happy Fourth of July!<center>Tom Platz!
<div class="separator" style="clear: both;"><a href="https://1.bp.blogspot.com/-9Vk4ywjMTvM/YOG18XIeJpI/AAAAAAAACXc/uL-kZkRvrg8niY55tIro70F4xxnqEYmRQCLcBGAsYHQ/s1074/Screen%2BShot%2B2021-07-04%2Bat%2B8.20.43%2BAM.png" style="display: block; padding: 1em 0; text-align: center; "><img alt="" border="0" width="320" data-original-height="994" data-original-width="1074" src="https://1.bp.blogspot.com/-9Vk4ywjMTvM/YOG18XIeJpI/AAAAAAAACXc/uL-kZkRvrg8niY55tIro70F4xxnqEYmRQCLcBGAsYHQ/s320/Screen%2BShot%2B2021-07-04%2Bat%2B8.20.43%2BAM.png"/></a></div></center>Borishttp://www.blogger.com/profile/13965125392095147170noreply@blogger.com0tag:blogger.com,1999:blog-3040363452505236063.post-76082565991318591862021-06-29T19:12:00.002-05:002021-06-29T19:15:11.253-05:00Squat MemesI've made a lot of memes about squatting over the years. I've seen a lot of them on people's feeds, sometimes years after I made them - that's pretty cool really.
I've made a few recently that I thought were solid - I posted most of them to my Instagram <a href="https://www.instagram.com/squat_rx/" target="_blank">@squat_rx</a> and I'll post some of them here.
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Borishttp://www.blogger.com/profile/13965125392095147170noreply@blogger.com2tag:blogger.com,1999:blog-3040363452505236063.post-56613834011276911622020-05-01T09:08:00.000-05:002020-05-02T16:28:32.812-05:00Social Distancing (Part II)<div style="text-align: center;">
<b>Training and Working In The Midst of Corona</b></div>
<br />
Been keeping busy with work and Zoom meetings, a little training, and making videos for students, athletes, and fun.<br />
I am fortunate to have equipment at home that suit my needs. I've hit a few PRs over the past 6 weeks or so, including two lifetime personal records that are (for me) brag-worthy:<br />
*<b>1000 16kg Kettlebells Snatches </b>(in one set). Done at 10 reps per minute, switching hands every minute. It took 100 minutes. Despite frequent re-chalking (of the off hand, while holding the bell overhead), I still developed blisters about 70 minutes in.<br />
*<b>Squat 135lb x 200</b>. Using a manta-ray. Pace was slow (4 reps per minute for the first 40 minutes, faster the last five minutes). It took about 45 minutes.<br />
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Heart rate cardiovascular drift is evident in the set with a hard spike at the end when I picked up the pace because I wanted to be done with it.<br />
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The videos I've made for the athletes I work(ed) with start with the assumption that they have a micro-band. At the start of the 'stay-at-home', we made sure that the bands were distributed to the team. To be honest, I'm not sure if the kiddos are using them. I hope they are staying in shape.<br />
As with a lot of exercise equipment during this pandemic, it is tough to find companies that aren't sold out of bands right now. If you're looking for bands, here are a few suppliers that, hopefully, will have them in stock:<br />
<a href="https://www.elitefts.com/shop/bands-1.html" target="_blank">Elitefts</a><br />
<a href="https://www.ironwoodyfitness.com/41-bands-individual/pilates-band" target="_blank">Woody Fitness</a><br />
<a href="https://flexband.myshopify.com/" target="_blank">Dick Hartzell's Jump Stretch</a><br />
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Hope you are all well and able to get a few squat sessions in.<br />
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<b>YouTube Channel: </b><a href="https://www.youtube.com/channel/UCmRE9kr3CM_q-aIMZHqeCpg" target="_blank">Squat Rx</a>Borishttp://www.blogger.com/profile/13965125392095147170noreply@blogger.com0tag:blogger.com,1999:blog-3040363452505236063.post-35948954433035129002020-03-20T21:11:00.001-05:002020-03-20T21:13:32.714-05:00Social Distancing<div style="text-align: center;">
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Monday, March 16, 2020</div>
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I hope this post finds everyone well. At my house, we've been taking the dog for walks and home cooking a lot more than normal. Otherwise, we're doing our best to hunker down and ride this thing out. Strange times for us all.</div>
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Training-wise, very little has changed. Going to the gym is not an option, which means I can't use some pieces of equipment I like, but squatting is still going smoothly. I've been doing higher rep work now for at least a year and have made 135lb x 200 a goal for 2020. So far, 135lb x 140 in 35 minutes is my best effort as far as both total time and total reps in a single set.</div>
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Generally, my training "approach" is to squat once or twice a week. In squat workouts, I generally do one higher rep set with 135lbs x 50-100 reps lasting 10-30 minutes, and follow this with shorter, faster sets of 10-30 reps.</div>
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For example, on Monday, March 9th, I did the following squat workout with a Manta-Ray:</div>
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<ul>
<li>bar x 20</li>
<li>135lb x 75 (15 minutes, 4-5-5-5-5-5-5-5-5-5-5-5-5-6-5 by minute)</li>
<li>2 minutes rest</li>
<li>135 x 18 (2 minutes, 8-1-8-1 by 30 seconds)</li>
<li>2 minutes rest</li>
<li>135 x 19 (2 minutes, 10-1-7-1 by 30 seconds)</li>
<li>2 minutes rest</li>
<li>135 x 18 (2 minutes, 8-1-8-1 by 30 seconds)</li>
</ul>
On my non-squat days when working out at home (which is all the time now), I generally do one of the following:<br />
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<ul>
<li>Kettlebell Snatch (16kg kettlebell, 30-60 minutes, 10-15 reps/minute, switching hands every minute, no setting down the bell)</li>
<li>100 Total Push-Ups (in sets of 20-40)</li>
<li>15 minutes total of 45 Degree Hyperextensions, Pull-Ups, and Push-Ups (usually getting 250-300 reps total)</li>
<li><a href="https://www.youtube.com/watch?v=DFdKEwqvwCg" target="_blank">YAT Pulls</a> with a micro band (2-3 sets of 50/50/50)</li>
<li>Standing Single Leg Hip Abductions/Adductions (2-4 sets of 25/25 per leg)</li>
<li>Axle Deadlifts (primarily sets of 135lb x 10-15 and 185lb x 10, sometimes working up to 205-225lb for a double or triple)</li>
<li><a href="https://www.youtube.com/watch?v=aPAIFxk3TVQ" target="_blank">Twist Yo' Wrist</a> </li>
</ul>
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When I go to the 'big gym' (which is rare), I do glute-ham raises, hip abductor machine, hip adductor machine, bench press, and occasionally dumbbell rows and bent over dumbbell laterals. I enjoy 20-30 minutes of the sauna there when I have time.</div>
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I'll post an update to the blog when I've successfully completed 135 x 200 (hopefully next week). Until then, stay safe and good squatting,</div>
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Boris</div>
Borishttp://www.blogger.com/profile/13965125392095147170noreply@blogger.com2tag:blogger.com,1999:blog-3040363452505236063.post-15765917408317182902019-09-02T09:40:00.000-05:002019-09-02T19:06:48.047-05:00Squat Rx #27 - 20 Minutes of Squatting<div style="text-align: center;">
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As I age, the things I enjoy and am proficient enough at to do for an extended aerobic period of time are limited. I respect running and I think running would be great, but it's not a thing I do. I just never developed a taste for it. Swimming would work, but these days I'm about 25 pounds too heavy to find getting into the pool even close to enjoyable. Walking the dog is a possibility - I enjoy it, but if I allow the dog to sniff, pee, and poo at her leisure, there's no chance of raising my heart rate enough to approach "conditioning". I still do kettlebell snatches, but infrequently and I've lost a step over the past 5 years or so of little to no practice.</div>
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So, I'm left with squatting. I'm proficient and practiced at it. I enjoy it. It doesn't hurt me.<br />
The other day, I squatted for 20 minutes with 135 pounds. The goal was not to get as many reps as possible in the time allotted. The goal was to keep my heart rate under control for the duration. It was harder than expected and an exercise in discomfort and patience, but I managed to keep my heart rate in the 70-80% range (with a few blips above) for the entire 20 minutes.<br />
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<a href="https://1.bp.blogspot.com/-_06Qbqk4s-Y/XWx5b9v-jDI/AAAAAAAACMU/CppjoNMMS7QeRdh7tTCjnNcmJgvjMThdgCLcBGAs/s1600/unnamed-1.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="865" data-original-width="1600" height="216" src="https://1.bp.blogspot.com/-_06Qbqk4s-Y/XWx5b9v-jDI/AAAAAAAACMU/CppjoNMMS7QeRdh7tTCjnNcmJgvjMThdgCLcBGAs/s400/unnamed-1.png" width="400" /></a></div>
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Sometimes I'll just squat without a timer or heart rate monitor and just squat for a certain number of reps, or I'll use only a clock, but for this, I used the following tools:</div>
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<b>Polar Heart Rate Monitor:</b> <a href="https://www.polar.com/us-en/products/accessories/h10_heart_rate_sensor" target="_blank">https://www.polar.com/us-en/products/accessories/h10_heart_rate_sensor</a><br />
<b>Online 'Analog' Pace Clock:</b> <a href="http://www.online-stopwatch.com/pace-clock/" target="_blank">http://www.online-stopwatch.com/pace-clock/</a><br />
<b>Gymboss Interval Timer:</b> <a href="https://www.gymboss.com/" target="_blank">https://www.gymboss.com</a></div>
Borishttp://www.blogger.com/profile/13965125392095147170noreply@blogger.com0tag:blogger.com,1999:blog-3040363452505236063.post-56618969511793615872019-07-25T16:35:00.002-05:002019-07-25T16:44:31.965-05:00Gresham's Law and The Modern Training Age<div class="separator" style="clear: both; text-align: center;">
<a href="https://1.bp.blogspot.com/-A-brzyl9Q10/XToglXieKgI/AAAAAAAACLo/pc0_FDn8YQoIhokaDk-re3vPP2a8vItsgCLcBGAs/s1600/400_NPG352.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="400" data-original-width="400" height="200" src="https://1.bp.blogspot.com/-A-brzyl9Q10/XToglXieKgI/AAAAAAAACLo/pc0_FDn8YQoIhokaDk-re3vPP2a8vItsgCLcBGAs/s200/400_NPG352.jpg" width="200" /></a></div>
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There is a monetary principle known as "Gresham's Law" which holds that <b><i>bad money drives out good money</i></b>. A common example of this principle is in a system with two currencies, such as pennies with copper and pennies with very little copper, people will hoard, melt down, or illegally sell/barter the pennies with copper, while using the cheaper pennies for day to day transactions. Eventually, there will be scarcity of copper pennies, and a preponderance of pennies without copper.<br />
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The principle can apply to many fields (perhaps in the modern era most notably 'news'). The fields of strength and conditioning and fitness are no different - the bad drives out the good. Not always and completely, of course, but certainly often and dramatically enough to warrant scrutiny.<br />
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In the health and fitness industries, 'bad money' is comprised of fluff articles, diatribe videos shot from the inside of a Tahoe, and books that are heavy on regurgitated platitudes and fun anecdotes, but light on meaningful content. "Bad Money" is poorly researched, poorly substantiated, and poorly written. Why do they gather attention? Because they are glossy eye-candy. Because it's '<i>edgy</i>'. Because it's '<i>real</i>'. The purveyors are attractive and charismatic, and they include just enough of the right jargon and pepper it with half-truths to make the product <u>seem</u> legitimate. Bad money, shared by the right people, very quickly drowns out legitimate valuable training information that may lack the polish, bells, and whistles necessary to survive in today's like-driven culture.<br />
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So, what is a training newbie to do? If they don't have enough knowledge and experience in the field, who can they trust? How can they know if they are dealing with 'good money'? Here are some suggestions:<br />
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* <b>Look for legitimate experience.</b><br />
Any professional, a true expert, would find it difficult to fit their relevant experiences onto a one-page curriculum vitae. A good coach with any degree of experience should be able to give names, dates, and places that give them credibility in the field.<br />
Beware of statements like "XYZ has <i>worked with</i> many athletes from age-group to Olympians". "Worked with" can mean "had a conversation once at the gym water fountain". If a coach has actually <u>coached</u> an Olympian (even if being humble), they should be able to give you a name and a time frame.<br />
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* <b>Look past the Instagram photos and number of Facebook 'likes'.</b><br />
Is this coach delivering content, or just inspirational quips and hot-bod shots? Is every video a Rocky Balboa training video that would kill the average person, or are the training sessions reasonably attainable?<br />
There are MANY legitimate coaches in sport, S&C, and fitness that have zero internet game. Most likely, they aren't rich because they don't know how to play 'the game', but virtuoso coaches (who truly care about their CRAFT) are often too busy actually bettering their athletes to worry about virtual 'likes'.<br />
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*<b> Don't be afraid to shop around.</b><br />
It is okay to withhold judgement on sources. Too often people get sold on 'bad money' and then are reluctant to follow 'good money' because they don't want to admit that they made a bad initial investment of time, energy, and (perhaps) money. Don't fall victim to the "<a href="http://squatrx.blogspot.com/2008/10/too-much-invested-to-quit-syndrome.html" target="_blank">too invested to quit syndrome</a>".<br />
By the same token, it is okay to return to a training method or coach after leaving them for a time. Just like relationships - sometimes you don't know what you got until it's gone or until you've experienced other contexts. It is perfectly okay to swallow your pride and say "You know what? That was good for me. I'm going to start doing that again."Borishttp://www.blogger.com/profile/13965125392095147170noreply@blogger.com0tag:blogger.com,1999:blog-3040363452505236063.post-15928091889505012902019-06-26T16:31:00.002-05:002019-06-27T08:12:13.521-05:00"Purpose Tremor"<blockquote class="tr_bq" style="text-align: center;">
<a href="https://1.bp.blogspot.com/-tU5438_UOks/XRPkCLrVROI/AAAAAAAACLQ/L2U7_cA5BV0qNp6jS2n9Ueljtyu3dKucgCLcBGAs/s1600/page_1_thumb_large.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="480" data-original-width="278" height="320" src="https://1.bp.blogspot.com/-tU5438_UOks/XRPkCLrVROI/AAAAAAAACLQ/L2U7_cA5BV0qNp6jS2n9Ueljtyu3dKucgCLcBGAs/s320/page_1_thumb_large.jpg" width="185" /></a></blockquote>
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Attempting to pour a liquid into the mouth of a very small-necked bottle often results in the same kind of behavior. You can hold your hand perfectly steady, until you try to accomplish your purpose, then for some strange reason you quiver and shake.<br />
In medical circles, we call this "purpose tremor".<br />
It occurs, as above, in normal people when they try too hard, or are "too careful" not to make an error in accomplishing some purpose.<br />
...Excessive carefulness, or being too anxious not to make an error is a form of excessive negative feedback. As in the case of the stutterer, who attempts to anticipate possible errors and be overly-careful not to make them - the result is inhibition and deterioration of performance. </blockquote>
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From Psycho-Cybernetics by Maxwell Maltz (pp. 173-174)<br />
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From time to time you see an athlete who is holding on so tight to their goals that it is counter-productive to generating the kind of performance needed to achieve them. In the immortal words of .38 Special, you need to "<i>Hold on loosely, but don't let go. If you cling too tightly, you're gonna lose control.</i>"</div>
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<b>Related Squat Rx Blog Post:</b> <a href="https://squatrx.blogspot.com/2012/02/glance-at-negatives-but-focus-on.html" target="_blank">Glance at Negatives, But Focus On Positives</a></div>
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Borishttp://www.blogger.com/profile/13965125392095147170noreply@blogger.com0tag:blogger.com,1999:blog-3040363452505236063.post-68687647984354617322019-05-23T16:15:00.002-05:002019-05-23T16:15:36.128-05:00Habit Tracker<div class="separator" style="clear: both; text-align: center;">
<a href="https://4.bp.blogspot.com/-0GSF440OxYY/XOcMxX8YYOI/AAAAAAAACKs/_9RZygtoa_0ecQBkLxtczaMx-aNXtP2xwCLcBGAs/s1600/unnamed.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="300" src="https://4.bp.blogspot.com/-0GSF440OxYY/XOcMxX8YYOI/AAAAAAAACKs/_9RZygtoa_0ecQBkLxtczaMx-aNXtP2xwCLcBGAs/s400/unnamed.jpg" width="400" /></a></div>
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An online friend suggested trying this <a href="https://www.clementinecreative.co.za/reach-goals-free-printable-habit-tracker/" target="_blank">habit tracker</a>. I've been using it for the past month to prompt me to do some things that I otherwise might avoid or forget or, for whatever reason, just not do. It's a good way to establish new habits or replacement behaviors.<br />
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If you've followed Squat Rx for long, you know I'm a big believer in just putting in the work and doing the things that matter <a href="https://squatrx.blogspot.com/2017/01/more-often-than-not-part-i.html" target="_blank">more often than not</a>. A habit tracker like this is very similar to <a href="https://squatrx.blogspot.com/2014/07/practice-maps.html" target="_blank">practice maps</a> - a way to check a box and let the volume and frequency over time work its magic.<br />
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<a href="https://www.clementinecreative.co.za/reach-goals-free-printable-habit-tracker/" target="_blank">Habit Tracker</a></div>
Borishttp://www.blogger.com/profile/13965125392095147170noreply@blogger.com0tag:blogger.com,1999:blog-3040363452505236063.post-71127661381079858052019-04-27T16:28:00.001-05:002019-04-27T16:29:38.055-05:00Vonnegut on Free Will<div class="separator" style="clear: both; text-align: center;">
<a href="https://4.bp.blogspot.com/-tbZzdL3DuEU/XMTJKFUDlvI/AAAAAAAACKQ/3ocDgrbE70s5JNQG0d7k7TY1vQQQk81kQCLcBGAs/s1600/Slaughterhousefive-3.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="972" data-original-width="600" height="200" src="https://4.bp.blogspot.com/-tbZzdL3DuEU/XMTJKFUDlvI/AAAAAAAACKQ/3ocDgrbE70s5JNQG0d7k7TY1vQQQk81kQCLcBGAs/s200/Slaughterhousefive-3.png" width="123" /></a></div>
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"Where am I?" said Billy Pilgrim. </blockquote>
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"Trapped in another blob of amber, Mr. Pilgrim. We are where we have to be just now - three hundred million miles from Earth, bound for a time warp which will get us to Tralfamadore in hours rather than centuries." </blockquote>
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"How - how did I get here?" </blockquote>
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"It would take another Earthling to explain it to you. Earthlings are the great explainers, explaining why this event is structured as it is, telling how other events may be achieved or avoided. I am a Tralfamadorian, seeing all time as you might see a stretch of the Rocky Mountains. All time is time. It does not change. It does not lend itself to warnings or explanation. It simply <i>is</i>. Take it moment by moment, and you will find that we are all, as I've said before, bugs in amber." </blockquote>
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"You sound to me as though you don't believe in free will," said Billy Pilgrim. </blockquote>
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"If I hadn't spent so much time studying Earthlings," said the Tralfamadorian, "I wouldn't have any idea what was meant by 'free will.' I've visited thirty-one inhabited planets in the universe, and I have studied reports of a hundred more. Only on Earth is there any talk of free will."</blockquote>
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- Kurt Vonnegut, <a href="https://www.amazon.com/Slaughterhouse-Five-Novel-Modern-Library-Novels/dp/0385333846" target="_blank">Slaugtherhouse Five</a></div>
Borishttp://www.blogger.com/profile/13965125392095147170noreply@blogger.com1tag:blogger.com,1999:blog-3040363452505236063.post-10297337444537377252019-04-15T18:50:00.003-05:002019-04-15T18:50:49.817-05:00Do You ALWAYS Train Plugged In?<div class="separator" style="clear: both; text-align: center;">
<a href="https://1.bp.blogspot.com/-5H8lMJ_lXyc/XLUYo7-5JhI/AAAAAAAACJk/SfMG7bqjPlEL9yTaK-MHPjB_tx7RgIlugCLcBGAs/s1600/the-incomplete-book-of-running-9781451696240_lg.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="400" data-original-width="261" height="200" src="https://1.bp.blogspot.com/-5H8lMJ_lXyc/XLUYo7-5JhI/AAAAAAAACJk/SfMG7bqjPlEL9yTaK-MHPjB_tx7RgIlugCLcBGAs/s200/the-incomplete-book-of-running-9781451696240_lg.jpg" width="130" /></a></div>
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...as time went on, I started to give up my headphones for training runs as well. I am typing this, obviously, staring at a screen. The computer is also playing music, which I enjoy as I write. When I finish writing in a little bit, I will go have myself some lunch, and of course I'll play some music or news, and maybe even look at another screen. After lunch, I'll go rake some leaves or do some other tasks, with headphones firmly in my ears; I'll enjoy music over dinner, and then finish my day by watching another, larger screen with some content that, I hope, can command my entire attention.</blockquote>
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If I don't leave my headphones behind when I run, I wouldn't spend a single minute of my waking life free from input. </blockquote>
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I have a friend who wears headphones on long solo runs because, he says, "I can't spend that much time alone in my head." I disagree. He can, and he should. Spending that much time inside one's head, alone with the voices and the bats hanging from the various dendrites and neurons, is one of the best things about running, or at least one of the most therapeutic. Your brain is like a duvet cover: every once in a while, it needs to be aired out.</blockquote>
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From <a href="https://www.amazon.com/Incomplete-Book-Running-Peter-Sagal/dp/1451696248" target="_blank">The Incomplete Book of Running</a> (p. 65) by Peter Sagal </div>
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Borishttp://www.blogger.com/profile/13965125392095147170noreply@blogger.com0tag:blogger.com,1999:blog-3040363452505236063.post-8850987433442014232019-01-04T18:07:00.000-06:002019-01-04T18:07:01.896-06:00The Cookie Jar<div class="separator" style="clear: both; text-align: center;">
<a href="https://3.bp.blogspot.com/-yhVXlTqpzSk/XC_vfARWFSI/AAAAAAAACHw/4yS4wnHuPTsTHLOJdjcnwiovtlK9NnlzwCLcBGAs/s1600/thumbnail.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="465" data-original-width="1080" height="170" src="https://3.bp.blogspot.com/-yhVXlTqpzSk/XC_vfARWFSI/AAAAAAAACHw/4yS4wnHuPTsTHLOJdjcnwiovtlK9NnlzwCLcBGAs/s400/thumbnail.jpg" width="400" /></a></div>
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<a href="https://www.amazon.com/Cant-Hurt-Me-Master-Your/dp/1544512279/ref=asc_df_1544512279/" target="_blank">Can't Hurt Me</a> by David Goggins</div>
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The engine in a rocket ship does not fire without a small spark first. We all need small sparks, small accomplishments in our lives to fuel the big ones. Think of your small accomplishments as kindling. When you want a bonfire, you don't start by lighting a big log. You collect some witch's hair - a small pile of hay or some dry, dead grass. You light that, and then add small sticks and bigger sticks before you feed your tree stump into the blaze. Because it's the small sparks, which start small fires, that eventually build enough heat to burn the whole fucking forest down.<br /> If you don't have any big accomplishments to draw on yet, so be it. Your small cookies are your cookies to savor... (p. 189)</blockquote>
<b>Related Squat Rx Posts:</b><br />
<a href="https://squatrx.blogspot.com/2009/11/commitment-follows-competence.html" target="_blank">Commitment Follows Competence</a><br />
Borishttp://www.blogger.com/profile/13965125392095147170noreply@blogger.com0