6.21.2007
Killer Abs and How to Run for Fun
| If you've been reading my emails for a while, you have been reading about my recent adventures with running. Back when I was still playing football, I always thought of cardio work as a necessary evil. It had to be done but I sure didnt enjoy it. And then football ended, and I never had to run another step ever again -- and for a few years I didnt. But for some reason I got the itch to get back in shape and so I began. At first it was damn tough, but my desire to get back into shape was much greater than my desire to do otherwise so I stuck with it and today, I actually enjoy it (something I never thought I would be saying) |  |
The most recent issue has a feature on a woman named Ceci St. Geme, who, in past days had been a highschool cross country champ, and later a 3000 meter champ at Stanford.
These days, after coming out of "retirement" the forth time, she is a 44 year old mother of six and still kicking major tail while running sub-17 minute 5Ks.
Its quite an inspiring story, one that is well-worth checking out.
One thing you cant help but notice throughout the article is the fact that this gal has abs like a a Greek goddess. -- I'm talking unbelievable.
Here's what she mentioned in her interview was her daily "core strength" routine which is as follows:
100 sit-ups
100 pushups
3 minute of the plank pose
2 minutes of V-sits
Thats a very nice routine, simple, to-the-point and challenging enough for just about anyone.
Train hard,
John Wood
P.S. These exercises and many more like them are shown in detail in Eddie Barans Bodysculpting Bodyweight Exercises for Women Training book. Dont let the title fool you though, these workouts are tough (or as tough as you need them to be. Check out more info right here:
Eddie Baran's Bodysculpting Bodyweight Exercises for Women
Labels: Ab Training, Bodysculpting for Women, Cardio, Training Ideas
6.20.2007
Extreme Neck Strength
Sometimes its good to do a little showing off... although with that being said, I am a trained professional (plus I'm crazy) and do not recommend that anyone else try to attempt this feat:
Yes, that's all 170 pounds of Pat Povilaitis standing on me and bending a red nail while I'm in a full nose-to-mat neck bridge. And in case you're wondering, I was terrible at bridging when I first started -- but I just kept working at it and improving every time I trained... That's how Super Strength is built.
Train hard,
John Wood
P.S. If you want to build a neck as strong as mine, begin by mastering the exercise pictured on page 35 of the latest edition of Combat Conditioning by Matt Furey Do it for reps or hold for time. Once you've done that, move on to actual bridging and build from there.
Yes, that's all 170 pounds of Pat Povilaitis standing on me and bending a red nail while I'm in a full nose-to-mat neck bridge. And in case you're wondering, I was terrible at bridging when I first started -- but I just kept working at it and improving every time I trained... That's how Super Strength is built.
Train hard,
John Wood
P.S. If you want to build a neck as strong as mine, begin by mastering the exercise pictured on page 35 of the latest edition of Combat Conditioning by Matt Furey Do it for reps or hold for time. Once you've done that, move on to actual bridging and build from there.
Labels: Neck Bridge, Neck Strength, Pat Povilaitis, Super Strength
6.12.2007
Getting Back At It
One of the great lessons in all of training is to simply begin where you are and build from there. And no matter where you are right now, you can get started doing something.
It may not be much, but as I mentioned, and what should be obvious, the point is to keep building little-by-little until you get stronger, or in better shape or lose unwanted fat or whatever it is you are trying to do.
And so, in order to get started, you make it easy for yourself, by beginning at a manageable level.
This may be something as simple as just getting up and walking for a few minutes at a time.
A few minutes turns to a few more and a few more. Then the walking turns to jogging and eventually jogging turns running etc etc and before you know it, you're running marathons.
The great thing, and probably the most important lesson that bodyweight training teaches is to simply begin.
Just get moving and dont worry about sets or reps or form. All that will come in time.
And yes, even me, a guy who is motivated and who trains hard can get out of the rhythm every once in a while for one reason or another.
Sometimes its because of traveling, sometimes its toward the end of an intense training cycle where I just need a change and sometimes its for the pure and simple "doing" of the thing because we all need a change now then.
My solution -- you guessed it - just get moving.
Ill go down to the track, run a few easy laps, jump rope for a few minutes and do some of the great bodyweight exercises taught to me by Matt Furey which are found in Combat Conditioning
And what starts happening?
Well first I would like to quit, after all, regardless of what my mind says, my body would much prefer to go watch tv and eat junk food. (Thankfully this feeling passes pretty quickly.)
And once that passes, the real fun begins - I can do whatever I want, The important thing is to just do something.
Sure, some bodyweight movements are and have always been a part my training but this is an opportunity to cut loose and try some new
things.
How about uphill bear crawls, or the swamp lunge, or the table maker, or wall walking, "Pleasant" Valleys - All good exercises, and all worth a refresher course once in a while.
The sun is shining, the sky is blue, and time passes quickly. The best part though is getting done, and not just because the workout is over, but because of the sense of accomplishment. -- The sense of a movement in a positive direction, of having "done" something.
And what is most important of all, I cant wait for the next one.
Train hard,
John Wood
P.S. I mentioned Combat Conditioning because it is a book that I use and recommend. You really need to have your own copy though
and heres the ticket: Combat Conditioning by Matt Furey
It may not be much, but as I mentioned, and what should be obvious, the point is to keep building little-by-little until you get stronger, or in better shape or lose unwanted fat or whatever it is you are trying to do.
And so, in order to get started, you make it easy for yourself, by beginning at a manageable level.
This may be something as simple as just getting up and walking for a few minutes at a time.
A few minutes turns to a few more and a few more. Then the walking turns to jogging and eventually jogging turns running etc etc and before you know it, you're running marathons.
The great thing, and probably the most important lesson that bodyweight training teaches is to simply begin.
Just get moving and dont worry about sets or reps or form. All that will come in time.
And yes, even me, a guy who is motivated and who trains hard can get out of the rhythm every once in a while for one reason or another.
Sometimes its because of traveling, sometimes its toward the end of an intense training cycle where I just need a change and sometimes its for the pure and simple "doing" of the thing because we all need a change now then.
My solution -- you guessed it - just get moving.
Ill go down to the track, run a few easy laps, jump rope for a few minutes and do some of the great bodyweight exercises taught to me by Matt Furey which are found in Combat Conditioning
And what starts happening?
Well first I would like to quit, after all, regardless of what my mind says, my body would much prefer to go watch tv and eat junk food. (Thankfully this feeling passes pretty quickly.)
And once that passes, the real fun begins - I can do whatever I want, The important thing is to just do something.
Sure, some bodyweight movements are and have always been a part my training but this is an opportunity to cut loose and try some new
things.
How about uphill bear crawls, or the swamp lunge, or the table maker, or wall walking, "Pleasant" Valleys - All good exercises, and all worth a refresher course once in a while.
The sun is shining, the sky is blue, and time passes quickly. The best part though is getting done, and not just because the workout is over, but because of the sense of accomplishment. -- The sense of a movement in a positive direction, of having "done" something.
And what is most important of all, I cant wait for the next one.
Train hard,
John Wood
P.S. I mentioned Combat Conditioning because it is a book that I use and recommend. You really need to have your own copy though
and heres the ticket: Combat Conditioning by Matt Furey
Labels: Bodyweight Training, Combat Conditioning, Training Ideas, Training Thought
