Aug 29 2016

The Power Of Pushing Your Limits.

Ran 7.6 miles this morning pushing my daughter in her big stroller on the Scioto Trail that runs along downtown Columbus.
That’s the farthest I ran since October 2002. I use to run 6-7 days a week back then, per my coaches’ orders. I was 185lbs then.
Due to my own short sighted then ignorance, I was anti long distance running for a spell, and pro anaerobic training.

I love running again. It wasn’t easy today, I’m 234lbs, that’s a lot of joint compression, on top of squating/deadlifting heavy once a week, but my knees and ankles feel good.

It was funny, people were making comments to me as they were running by, a teenager yelled to me as he passed by “Now that’s a good dad!” Another lady, “You are badass!” A dude said hardcore.

I’m sure it’s a site seeing a big dude pushing a stroller with a beautiful baby girl, grunting and growling while chugging away..

Boy, after 6.5 miles and running those little hills the thoughts came, fuck this!, you can’t make it, it’s too damn hot! Etc but I kept chugging.
The hills felt like they had arms holding my legs back. It was HOT and your mind starts chattering with doubt. That’s the fun part though, battling that, silencing the doubt.

Some small dudes would run by me like gazelles every so often and as they ran by, I would grab some of thir energy.
The last mile was far harder than the first mile was when I began running again.

I didn’t throw up in this 90 degree heat, and I feel good.

I’m in shape and that was a nice gauge of my aerobic capacity today.
To those of you that run marathons…

You have my utmost respect for the mind fuck that running in extreme conditions can be.

Aug 23 2016

The Peak Is Only As Strong As The Base.

Just as max strength lays the foundation for special strength development, the aerobic system, once developed, does the same for the anerobic lactic and the anaerobic alactic energy systems making them far more efficient.

The highest peaks display the most developed and strongest foundations.

First things first.

Click here For strength and conditioning workouts that will deliver a solid base and wicked peak for you.

Aug 22 2016

How To Train The Core For Far Better Performance.

The abdominals are predominantly phasic muscles ( fast twitch), just like the hamstrings, you don’t do high reps of 50 + reps to build hamstring strength do you? So why then with the core?

To build a bullet proof core, to withstand a potent body attack, you must use resistance to strengthen the rectus abdominas and external, internal obliques. As you can see in this pic here of a crunch with a dumbbell on the swiss ball. Notice the greater range of motion on the ball, compared to the crunch off the floor, notice how the spine is cradled and protected and how the abdominals can work in a greater range of motion.


Notice the hands behind the head on the crunch exercises, another mistake, this exercise creates an imbalance in the flexor chain ( neck, trunk, hip) which will then create the common forward head posture and kyphotic posture shown in the attached pic, just so those of you that don’t know what kyphotic means, you see it and you see this posture in a lot of experienced fighters, it IS the posture of the sport, and the cause of muscle imbalances.


Gravity wears on us everyday, with being sedentary, and bad ergonomics ( sitting hunched over, hunched over, flexed over looking at a screen or game box for hours at a time etc) postural muscles (tonic) become tight, phasic muscles become weak and your faulty posture is a reflexion of that.
so, again, why crunch or do the biggest bastard off an exercise you can do in the setup? Read the work of Dr. Stuart McGill, the worlds authority on back pathology & performance and you will be educated on far better choices in your exercises selection, ergonomic set up in life style, and core and low back performance.


There is always a cause and effect with out training, risk versus reward, accumulation of what we think we know in what we do, or fail ton understand in what we do.
Choose wisely.

I hope this helps you in doing so.

Click here For more boxing performance enhancing core exercise workouts!