Caffeinated Deadlifting

Uh-oh, I've had too much caffeine and it appears to be reaching peak blood concentration levels. LOL. My mind is racing. Ideas are sprinting into my mind from all over the place. I can barely keep up to write them all down.Whew. I started this blog post 3.5 hours ago and now I'm finally slowing down to finish it. Ha.I don't react well to caffeine (I get anxious and forget to breathe deeply

So many of my clients say to me: "I feel I am close to breaking through, but I'm getting frustrated." Here's what I reply to them�"Don't lose this feeling. In almost all areas of life - from fat loss to making money - we go through a long period of doing the work with minimal to okay results...and then there is the WHOOOOOOSH effect when the breakthrough occurs. You are doing the work,

1000 rep bodyweight workout

Whew. I got whooped today. It was a new Bodyweight 1000 program. I'll give you some of it, but it's going to be refined and polished up a bit to become part of the October TT WOM which will be "The TT Bodyweight 5K" (5000 reps over the course of a month). It's going to be a blast.It's 4 rounds of 250 reps right now...it will be Workout B of the new program. It's a LOT of dense lower body

The Stupid Idea Workout

NOTE: There are only 2 days left to enter for your chance to win $1000 of my money in the 21st FREE Turbulence Training Transformation Contest. There is no cost to enter. Read the rules here. But don't choose the "Stupid Idea Workout" for your transformation. This is a really stupid idea. Now let me first say that sometimes you have to push yourself. You have to test your limits. Perhaps

Fun Workout

It's time to make working out fun again! Stop the boring cardio and machine workouts. Stop the endless ab crunches. With today's FREE workout you'll lose weight, burn fat, release stress, and have fun, and you don't need any equipment. Print this out and have fun. Free Fat Burning Workout By Daniel Woodrum, MCTT Master Certified Turbulence Trainer Jumping Jacks - 45 seconds + 15

Squats and Rows and Bally the Dog Sitting

I will be out on the farm for a few days house-sitting. Early this morning I drove my mother into town as she is off on a big summer holiday trip. That means I'll be looking after ol' Bally the Dog all week. So far, so fun!Now I usually don't do this, but I drank 1/3 of one of those Monster Energy drinks and went to the gym for a big squat and bodyweight workout. Tomorrow I'm taking a full

This Move Burns 13.3 Calories Per Minute

There's ONE move that works 9 muscle groups and burns 13.3 calories at the SAME time...and that means BIG TIME fat loss. Daniel Woodrum, a celebrity kickboxing trainer in South Carolina uses this move with his A-list clients, including Darius Rucker (aka "Hootie" from Hootie and the Blowfish). This one move works your abs really hard and whittles down your waistline rather than building

Basement Bodyweight Battle

Back to the basement today. Oh, the dirty, dirty basement and the torturous workouts we do down there.Actually, it's really clean. haha. But the workout was still tough. The bodyweight battle began in the basement today...Exercise (total reps completed)1A) Pullups (37)1B) Elevated Pushups (100 - 50/side)1C) Squats (200)1D) Pushups (50)1E) Lunges (50/side)Then it was back up to the garage.2A)

Deadlifts and Toronto CNE Time

Great workout today (deadlifts, bench press, bodyweight squats, pushups, & chin-ups). BW 33,333 Progress- 100 squats- 100 pushups- 42 chinups- 9,999 crunches. LOL.Now off to the big CNE fair in Toronto. Don't forget...Hope YOU are having a great weekend, too. Make sure to get your paper and enter the FREE TT Transformation Contest here - http://turbulencetrainingcontest.com/rules.shtmlHere's

Another bodyweight session

Alright, my legs are still sore from barbell squats, and also from yesterday's squats, but today was more squats. It was another bodyweight session on the road to 33,333 reps.This first group was done in a circuit...and the rep numbers are broken out over 5 rounds.Squats � 331Pushups � 131Burpee � 30Row � 30TBX � 100Ab Wheel � 60 Then I added this superset with reps broken up over 2

Old Man Strength Training

OK....this also applies to "old women" but I thought the title was catchier that way.  Here is the deal; most trainers get this terribly wrong.  By wrong I mean that their focus is 180 degrees out, exactly opposite of what it should be.  And this concept also applies to middle age trainees (like me).  Trainers and the major certifying agencies often get the programming backwards.  Their focus is wrong, and as a result, they deliver much less than they should.  Let's explore the issue a bit more.

Coach Dan John likes to say that strength training is loaded movement.  There are basically 5 different fundamental human movements: push, pull, squat, hip hinge, and core/carry.  Of course there are other movements, but these are the fundamental ones that form the basis of most athletic movements.  They simply must be addressed in your training program or it is incomplete at best. Again, strength training is loaded movement.  Load and movement (along with volume) are the major variables that are manipulated in designing a strength training program.

Young people spend lots of time running, jumping, tumbling, climbing trees, jumping over fences, wrestling, playing sports ............ moving.  Active young people rarely have a movement deficit.  I think you will agree that in general, young people move better than older people.  They may not be strong, or even fit, but they can move.

As we get older, we don't do that stuff anymore.  If you are 40+, when was the last time you climbed a tree or hopped over a fence?  Your movement ability is not what it used to be.  This is partly why recreational sports are so dangerous for 30 somethings.  They are young enough to feel invincible, and to remember participating vigorously, but they have already lost some movement capability.

Which brings up a simple concept.  Programming for younger trainees should focus on loading, with simple, basic movements.  Of course, movement quality is always important!  However, it is OK to use some machines to increase loading.  However, for older adults, the focus should always be on movement.  Movement is more important than loading!

Consider the exercise below.  This is a seated overhead press.  This is the kind of exercise that is often used with older adults. It is used because it is "safer" than the free weight version.

Here is the problem, all of the "movement" work is done by the machine.  It is completely stabilized, with the movement path fixed.  This removes all of the stability work, which is the most critical part for older adults!  The legs are completely relaxed, the core does not really need to be engaged.  Really, only the few muscles that are necessary to move the device along the fixed path are engaged.  However, because the movement path is fixed, with little chance of deviation or error, it is safer to load heavy.  That is why it is often used with older adults.  Again, this is backwards.  It is sacrificing movement for loading.  

Take a look at the exercise below.  This is a very "movement" focused exercise.  It is a movement based version of the exercise above.  Every muscle in the body is engaged from the muscles in your fingers to your toes.  The core is locked down, the neck and traps are stabilizing the upper spine and shoulder blades.  The lumbar stabilizers, glutes and hip flexors are stabilizing the trunk and hips.  The legs are working to provide a strong base.  

But, many trainers will object,"That exercise is not safe for older adults!"  Wrong.  It is not safe if the loading is too heavy.  They may have to start unloaded!  That is OK.  Strength training is loaded movement.  We don't sacrifice movement for loading, especially in older adults.  Instead of prescribing exercises that help to restore functional movement, they often prescribe exercises like in the top picture (seated machine press).  They emphasize loading over movement by having the older client do 5-6 exercise machines.  

Instead, how about having an older client practice getting up off the floor instead (i.e., Turkish get ups, even without a load)?  Maybe lift something off the floor and even press it overhead.  It does not have to be heavy, yet.  Instead of a machine bench press, how about a push up?  Even if it is a knee pushup the core will still be engaged.  What about a bodyweight squat instead of a machine leg press? Even if it is not a full squat initially, or they have to deload a bit by holding on to something (i.e. TRX), it is a more of a functional movement than the leg press and is plenty safe if loading is appropriate.  

There are lots of simple programs that fit this template:

Dan John's Lifetime Warrior Workout

How about a version of the "Program Minimum"

Monday - Swings
Tuesday - Getups
Wednesday - Pushups
Thursday - Swings
Friday - Getups
Saturday or Sunday - Pushups

Or maybe something like:

Monday/Thursday: Pushups, body rows
Tuesday/Friday: Goblet squats, Bulgarian goat belly swings

Or perhaps for a middle aged client:

Warm up: Turkish Getups, then: Pull-ups, dips, goblet squats, kettlebell swings

For an older adult, a program of nothing but Turkish Getups (starting unloaded and progressing to loaded as able) could be a life changer.  In fact, for a middle aged adult, try working up to a 1/2 bodyweight Turkish Getup!  If that is all you did, and you reached that goal, you would be a strong and capable human being!

Some parting thoughts.  Doing some work on the ground is good.  Any exercise that requires you to get off of the floor is going to be of benefit.  Carry some stuff for distance.  Training to pick things up off the floor is important. You are going to have to do that every day in real life anyway.  Press things overhead.  Most exercises should be done while supporting your own weight, and not sitting or lying down.  Keep it simple! Focus on improving movement quality first, and loading second.  Never sacrifice movement quality for loading.

700 reps to kickstart the 33,333 rep challenge

NOTE: Today kicks off your chance to win $1000 of my money with the 21st FREE Turbulence Training Transformation Contest. There is no cost to enter, but there is a deadline to enter. You must start soon. Read the rules here, and then read the message below to see the Transformation that I am doing alongside yours. www.transformationcontest.com/rules.shtml My Transformation Workout Kicked off

My 21st TT Transformation Contest Entry of 33,333 bodyweight reps

While I was in Europe I did a lot of bodyweight training. I also was pushed by my training partners, Simon Black and Julian M. to think bigger and get outside of my comfort zone.I thought I was pushing myself with bodyweight exercises before. But I wasn't. Now I see what I'm capable of doing. And now I'm laying down a bodyweight gauntlet. Some of these numbers might seem really hard or really

Back on the Squat Train

Back to the weights. Finally. Had a nice 15-hour hotel-to-farm journey from Prague yesterday, and it went smoothly. I was a little tired and weak today, but the workout was good.1A) Squat1B) Box Jump1C) Decline Pushup2A) Front Squat2B) Good Morning3) DB BGSSI also returned to FB QnA's today and the common question:What's the BEST way to lose weight?Answer:NEVER waste your time with cardio

Jump Rope Workout

A new study published in Research Quarterly found that just 10 minutes of this fun workout is more effective than doing 30 minutes of cardio. Don't you want a workout that is 3x's more effective than boring cardio? However, here's the BEST part...It doesn't require fancy equipment and another study found that you'll burn a whopping 285 calories in only 15 minutes. What's the workout?

Prague Tower Hike on Saturday

Big Hike in Prague on Saturday...Up the Petrin Hill and then up the "Leaning Tower of Petrin" (haha). Glorious views. I also liked this photo of the painters in the park with the Prague Castle in the back. Oh, and there's one goofball photo of me on the Charles Bridge. (5 photos) Like .

NAVY WRESTLING TRAINING

Go Navy beat Army!  Motivating clip from Navy Wrestling.

Prague Buffet Tips

Today's diet tip is coming to you straight from Prague in the Czech Republic where I'm finishing up a nice weekend holiday. Tomorrow I head back to Toronto. Yesterday morning we climbed the famous Petrin Hill and Tower for an amazing view of this beautiful city. We fueled the hike with a huge buffet breakfast. That's one of my favorite things about Europe...the Europeans really know

7 organic foods NEVER to buy

Here's something controversial, but extremely true: You don't have to buy EVERYTHING organic to obtain a flat belly. That's great news from my friend Joel. He's going to save you money with these tips today... 7 Organic Foods NEVER to Eat Some foods are important, and others you can definitely get by with the regular stuff. For example, I always choose organic meats to avoid being

Prague Day 1

Great walk around Prague...excited to tackle Petrin Hill in the AM (that's the hill in the background of this one photo). Plus will have a pullup maximus workout update for you in the morning. Hanging out with my good friend Barry D...and when in Prague, of course, you go to an Argentinian steak house for dinner, right? That's the plan...details tomorrow.

Vatican Pushup Workout

When in Rome...Run over to the Vatican as the sun rises and do the "TT 7 Deadly Sins Pushup Workout" at 6am...and then Pantheon Prisoner Squats before anyone else gets there. The Pushup workout went like this: 0-2:00: Two minutes of as many pushups as possible...rest in the downward dog position...hands can never leave the ground. 2:00-2:30 - Kneeling Rest (hands can leave ground) 2:30-3

Rome Workout and Crossing the Tiber

Hotel gym workout in Rome: Pullups, Bodyweight Squats, Pulldowns, Chest Supported Rows, Stability Ball Rollouts, DB Rear Delt Raises...also walked a few miles today, crossing the Tiber like Julius Caesar, and climbed the Spanish Steps...and I did it all WITHOUT "Doctor Monster" (I don't think they have this in America, do they?)...Tomorrow morning I'll take an early trip to the

Jump rope workout

It's the #1 piece of equipment that lean and slim men and women use on a consistent basis. And it burns 19 calories a minute to flatten your tummy and even get you ripped abs like a boxer. Last week I used the jump rope while staying at my friend's villa just outside of Spolento, Italy. It was an amazing minimal equipment workout. Here's a sample workout using the MOST affordable fat

Workout secret from Hong Kong and Hollywood

Researchers from Hong Kong have discovered why Hollywood celebrities are going Ga-Ga for this new type of training. These workouts have been used by everyone from Jennifer Lopez to Hugh Jackman to get a sexy, slim stomach and even a ripped superhero body. To keep Jennifer's famous figure in shape, trainer Gunnar Peterson uses the TRX: "Jennifer uses them for push-ups, abs, arms, and legs --

Maximus Workouts from Italy

From Spoleto, Italy...Started the day with an amazing workout soundtrack of roosters crowing and dogs barking while I did 250 pushups (regular, decline, close-grip) and Pull-up Maximus (20 seconds pullups, 10 second hold top position x 2 rounds) and Chin-Up Maximus (same). Crazy tough challenges! (6 photos) Like And a great success story from a TT user...

Never eat these foods

Often times people ask me why they aren't losing weight even when they are eating healthy. Well, most times, it's simply because they are choosing the WRONG foods. Fortunately, a world-famous nutritionist just wrote a controversial new report that you can download for free today, showing you 8 of the absolute WORST health foods for your waistline. He even claims that fruits can make you

TT in the Eternal City of Rome Forever!

This morning in Rome I invented two new challenge workouts. I was stuck in a small hotel room with no equipment (for the 6th day in a row). Tomorrow will be another upper body pushup challenge, and maybe a pullup challenge if I can find a bar here at the villa where I am staying near Spolento, Italy. Last night we kicked off a short visit to the eternal city (literally just 12 hours before

Graduate workout Punisher!

Today's Blacksmith Camp Graduation Workout from Trakai, Lithuania: 1) Spiderman Pushups - Max Reps 2) Total Body Extensions - 30 reps, 15 sec rest, 30 reps 3) Pushup Maximus - 20 seconds pushups, 10 sec "rest" in the top position, repeat 3 times 4) Punisher Maximus - 30 seconds work, 30 seconds "rest" in the bottom position, repeat 4 times ... I didn't get a group workout photo, but here's

Ruck Training Program

I have updated the ruck training program.  After experimenting with some simple strength programs, we have settled on an approach that works well with ruck training.  I have updated the ruck training program to include that strength program.  You can find the ruck training program on my blog by clicking on the hyperlinks on the right side of the page.

Updated SEAL Screener - BUD/S Training Program

This is the 4th edition of the program.  Although it was edited very recently, I updated it again based on our recent experience with the Tactical Athlete Program assessment.  The most recent version of this program can be found on my blog by clicking the hyperlink on the right side of the page.

Short Burst Travel Workouts Through Germany and Lithuania

4-minute workout from the Frankfurt Airport yesterday. I had a few hours between flights and wanted to get moving, just like you do each morning. Here's what I did. 1) Bodyweight Squats � 1 minute 2) Pushups � 1 minute (hold a push-up plank if you tire out) 3) Total Body Extensions � 1 minute 4) Mountain Climbers � 1 minuteToday's Morning Workout:1) Prisoner Squats - 30 reps2) Pushups - 20 reps3

Yoga Crow and Handstand Pushups and Euro Prep

Got a few good ones for you today. And I have even better kickbutt mindset tips for you. I was moving slow today, sore from squats yesterday, but I still managed to finish a good upper body strength workout with Bally the Dog monitoring my progress. I trained this way in prep for my trip to Europe because we'll be doing a lot of bodyweight workouts and I need variety in my moves. 1A

Scientific brown fat article on fat burning

This is a pretty interesting new FACT about losing belly fat... I just read a quick article about an unusual 30-second daily routine used to trigger increased fat burning in your body. It has something to do with stimulating what's called "brown fat" inside your body. "Brown fat" - that we ALL have in our bodies - has been scientifically shown to increase your metabolic rate and aid fat loss..

Paleo Bread Breakfast

The Paleo Bread BreakfastCB

Saturday Circuit and Salmon and Steaks

Wow. 175,000 fans over on Facebook.Come by and check us out if you haven't already:www.turbulencetrainingfanpage.comJust did a QnA over there. Here's the most popular answer I give out 25% of the time to people asking about how to lose fat. Here's the perfect plan: You must combine diet with total body metabolic resistance training for the perfect 1-2 punch for losing belly fat. Grab these

3 minute trick

In today's article, we're going to show you a somewhat unique little exercise you can do in only 3 minutes, and it's proven to flatten your stomach if you do it consistently... In fact, you can even do this little 3 minute belly-flattening exercise while sitting in your chair at work... I'm not kidding! And it works equally well for both men and women (and probably even better for women!): >

Friday Fat Burner for Jessica Alba

If anyone knows her, please pass along this workout.:) But first...I just shared this with my CTT's and wanted to do so hear as well. First, I hope you are having an AWESOME summer. Just a little update and inspiration for you as we get thinking about school starting and our fitness businesses getting busy again in September. As you might have realized, I like to make little jokes about