1/11/2023 Only Quitters Fail
History NEVER talks about the quitters! Today's Training: *Run: Fartlek 3 mile Versi-Climber: 10x50 steps AirDyne: 15x15/45 Pull-ups: 10x3 Chin-ups: 10x3 Blast Strap Row: 4x35 Ab Crunch: 125 reps Concentration Curl: 6x10
1/10/2023 65 Years Ago My Mom Birthed a Menace
Yea, today is my birthday. I have had quite a few HBD offered and it's only 9:25 PST. I am blessed beyond words, to say the least. I wanted to share a note that I received from one of my people that have moved away, not so much as a "HEY LOOK AT ME!" but […]
1/9/2023 Dear Trainees...
Stop apologizing for being slow or weak. As long as you are giving it your all, you're still better than everyone who has already quit or never got off the couch. Today's Training: AirDyne: 10 mins legs only; 10 mins arms and legs; 10 mins arm only Hex Bar Deadlift: 6 Rep Max 45 Degree […]
My 5/3/1 Boring But Big Program Is Fire
Even though it's the lamest title ever, I am loving my new 5/3/1 BBB Program
1/6/2023 Just the Training Today!
Apologies! But I have a LOT on my plate today so I won't be telling any stories... Today's Training: Run: Fartlek 3 miles Cycle: Commute Prowler: 15x80 yds x Just the frame. The surface was/is wet and anyone with Prowler experience knows that it's REALLY hard to push that sucker on wet pavement. Single Arm […]
1/5/2023 Super Legs With a Twist
Today's training left most of the people quite challenged to say the least. The plan was to start and finish within an hour. This meant you had to haul ass on the two sides of the workout plan. Part I: Row 5000 meters or 30 minutes, whichever came first. If you finished the 5K then […]
1/4/2023 I Don't Need to Hear Your Excuses.
I don't need to hear anyone's excuses or what they have to say. Their actions already spoke volumes of truth! Today's Training: Run: Fartlek 3 miles AirDyne Bike: 10/10/10 mins; Legs only/Arms and Legs/Arms only C/S DB Incline Row:4x15 Lat Pulldown: 3x15 Blast Strap Single Arm Row: 4x10 Barbell Curl: 8x8 Ab Wheel: 4x12
1/3/2023 Wow! That Only Took Two Days...
This is remarkable! Someone caught on quicker than I can ever remember. "Coach! We're doing an awful lot of conditioning..." Ummm, YEA! For the next 90 days, we are concentrating on just the BASICS in strength training with maybe one, possibly TWO accessory exercises. An ab exercise per day (you have 8 points of innervation […]
1/2/2023 "A New Year a New You?"
Yea, we all know how that goes. How about this??? Instead of waiting for your "Participation trophy" you get back to work, only harder. I don't take new people into my program until February. Why? Because in the past I will spend most of my time teaching the new folks taking away time for the […]
12/30/2022 The New Year is The Beginning of Anything You Want?
I am one that doesn't wait for the beginning of a new year, week or day to get started on something. I believe that if you want to do something, get something, give something, go do it NOW! We don't get to have this moment again. "You can't stand in the same river twice" is […]
12/29/2022 Simple and To the Point...
Today's Training: AirDyne: 10 mins legs only; 10 mins arms and legs; 10 mins arms only Squat: 15x1x70% of gym max GHR: 5x10 Ab Wheel 5x10 That's it!
12/28/2022 Work the Basics Because They Basically Work
I quoted the great Ed Coan yesterday on a social media page. He was simplifying people that overtrain and add too much to their programs. "The new generation grossly overtrains.You can’t do it all, choose what brings the most bang for your buck. Your approach should be one bullet, one kill. To quote from The […]
It's A Christmas Freakin' Miracle!
The older I get, the more I realize training isn't going to be easy. Not the intensity of training mind you. What I am speaking of is whether my body will actually allow me the privilege of doing it.
12/27/2022 It Comes Down to One Simple Thing:
How bad do you want it? Once that decision is made, all the other ones are also made. If you are waiting for the FIRST of the year to begin your quest to get fit, then you have only a 20% chance of hitting the targets. If you really want something bad enough, you will […]
12/26/2022 I Wasn't MIA...I had a Four-Game Suspension
If you read my posts from a Social Media hyperlink then you missed me these past few days. I don't write about my political beliefs here on EliteFTS because, well...THIS AIN'T THE FORUM for that. Anyway, seems I trip a wire on one of the platforms that got me a four-game suspension (but no fines […]
