Speed Training

In Illinois, police officer recruits are required to pass what is known as the POWER Test. It's an acronym for Police Officer Wellness Evaluation Report. It is a battery of four tests:

• Sit-and-reach
• One-minute of situps
• 1RM bench press
• One-and-a-half mile run

There are different standards for age groups and gender. Rules and standards can be found here. Simply put: it's a joke. However, what infuriates me is the last page and the suggestions on how to prepare for the 1.5 mile run.

A similar version of this test WITH STRICTER STANDARDS is required for acceptance and retention to my LE unit.

I get frustrated when I hear candidates (and incumbents) discussing training for their run. So many say they're running three miles, three times per week. Or any other distance MORE THAN ONE-AND-A-HALF MILES. My issue is not that this is bad. Running is good. But from an efficiency standpoint, this is far from efficient. And barely effective at all!!

Science and experience proves again and again that Interval Training is how to drop running times. This goes also for biking, rowing, stairclimbing, and other cardio-modalities. Interval training in THEORY is simple: work sessions that concentrate on bursts of energy, alternated with rest periods, and repeated. In PRACTICE, it becomes much less clear. It turns into fighting between different trainers' camps -- the issues as to frequency (per week), duration of work and rest, duration of the workout sessions, how intense/paced the work intervals are, etc.

Here's my take:

• Not many of us are close enough to our fullest potential to worry about all these intricacies. Most of us can simply take high intensity work sessions, factor in some rest, and repeat a few times. Do this 2 times per week. That alone will make changes in speed.

• The more out of shape (the farther away from your potential) you are, the less worry you should have about following some magical formula of interval training.

• When you get to the Olympic, collegiate, and professional levels, then you need to start using some serious science and math to figure out how to reach your fullest potential (optimized). Until then, tell some of the experts to chill out.

I am doing interval training during my 30-day rowing challenge. The interval methods have already allowed me to drop significant time on my 2k, 5k, and 10k times. I use various interval lengths, including 500m and 1000m --- and I row FAST and HARD for these sessions. I also use adequate rest periods in between (sometimes equal to the work intervals). I find more benefit to rowing 5x 2,000m or 10x 1,000m than a slower 10,000m. While the overall distances are the same, I believe this to be far superior than rowing all the 10,000 meters at once.

In summary, don't get to frazzled with all the science and numbers regarding the "optimal" training methods. They might not be optimal for YOUR fitness levels or goals. However, take the Theory behind speed training and apply these principles to your sessions, in whatever discipline or modality it might be.

EQUIPMENT: Online Timer

Why are interval timers so important to me?

Well first off -- they structure workouts into set periods of time. I talk a lot about our 30/30 workouts. Also set interval workouts such as Fight Gone Bad. Also a Tabata session that alternates 20-sec of work with 10-sec of rest.

Second off -- and probably less used -- timers structure a PACE. Here are two examples:

• I set a goal to complete 100 pullups in under 10 minutes. The strategy that first got my 100 pullups sub-10 was: 2 pullups every 12 seconds, for 50 intervals.

• Today I wanted a sub-4:30 75x75. My strategy this morning was to alternate 5 and 4 reps each 15 seconds (essentially 9 reps total each 30 sec, but with shorter and more frequent rest). (I woulda done it too if my dumbass didn't get delirious mid-stretch and lose track of time and reps!! I was at about 4:15-4:20.)

I used an interval timer for each of these. It helps tremendously if you have an electronic beep on a watch, or smartphone. There are plenty of downloadable applications for Blackberry or iPhone. Here is a really decent online timer if you have computer access near where you workout:

http://www.speedbagforum.com/timer.html Be sure to scroll down to see all the options. Thanks to Jim Q for finding this app.

If you don't use an interval timer, you are missing something in your workouts and goal-reaching!

READ: Marty Gallagher's article

This comes to us from Nate S. He has been meeting up with us for our stair/kettlebell workouts at Swallow Cliff Woods here in Illinios. Nate is big into KBs, SBs, and a whole lot of other odd-object lifting.

Men: Want to Expand Your Lifespan by 10 to 15 years? by Marty Gallagher

The article talks a lot about INTENSITY. And it talks about it in measurable and quantifiable ways.

There is more from Marty on his website at http://www.martygallagher.com/

REPORT: Fight for Air CLIMB 2010

Another stair race has come and gone.

We assembled a great team this year...and we elected to wear our SWAT armor and carry up a battering ram (AKA "Key to the City"). The extra poundage proved to be a real challenge. We had and have nothing to compare our performances to, as we've never done this before with tactical armor, breaching gear, boots, and uniforms.

The American Lung Association of Illinois has sponsored this event again, as they have for years and years. Thanks to all those who donated on our behalves. Your support allows us to participate in more of these challenges and charities than we could on our own. Thanks again.

For the stats: Our vests probably weigh more than 20# each. The ram weighs about 40#. Our top climber JC finished in 5:16. That's fantastic. Most of the climbers can't do that in shorts and gym shoes. I did it in 7:27, which I am more than satisfied with! Now we each have times to beat next year!!!

Lastly, my childhood friend firefighter Matt P and I see each other every year at this event. It's always a pleasure to participate next to our brothers and sisters from "the other side of the house."

On Scaled Versus Prescribed (RX'd) Workouts

I can't stand those who fly through WODs only to watch how pitiful their Range of Motion is.....half pushups, 3/4 pullups, shallow ring dips.... and then they flaunt their performance over those who actually do FULL ROM!! Since I struggled with finding a non-confrontational way to discuss poor Range of Motion (ROM) issues, I'm using our friend George's words instead. - Lou

On Scaled Versus Prescribed (RX'd) Workouts

by George Demetriou, Spartan Performance / CrossFit Suffolk NY

Most CrossFit athletes want to perform the workout of the day (WOD) as prescribed. There's a sense of real accomplishment when the "rx'd" is written on the white board next to your name. The prescribed version is for the highest level athlete. To believe you must do every WOD as prescribed after a few months of training is unrealistic.

Scaling a workout is not a bad thing...we shouldn't attach a negative connotation to it. Scaling does not mean the athlete is inferior or lacks talent. Scaling a WOD is done to customize the workout so the athlete of every ability, skill level and conditioning can benefit from CrossFit programming. Scaling is done to acclimate the athlete who is new to CrossFit. This does not mean 2 weeks after starting CrossFit training you are no longer considered new and should be doing the WODs as prescribed. Scaling will go on, depending on the athlete and depending on the WOD, for some time.

We often hear, "I don't like seeing 'Scaled' next to my name." We admire the spirit and competitiveness of those athletes who make the statement, but reality is most athletes will NOT be experienced or conditioned in all aspects of CrossFit--even if they are athletic. We see athletes who can deadlift near 500 pounds who can't do a single pull-up. We see athletes who can run sub-25 minute 5k's, but can't lift 85 pounds over their head. The most experienced "globo gym" members have never done burpees, wall ball, Olympic Lifts or used a Glute/Ham Developer. We scale while developing skill and conditioning for the safety of the athlete. Scaled workouts accomplish the goals of prescribed workouts. Scaled workouts are still more difficult than what most other "gym rats" are doing in the "globo gym".

"Scaling" is done in a variety of ways: reducing reps, reducing the number of rounds, reducing weight, reducing distance and/or reducing time. Scaling may also come in the form of modifying an exercise or completely changing an exercise. Scaling may be done by reducing the range of motion of an exercise. Scaling is done based on many factors: level of conditioning, ability (or disability), experience, age, injuries and health conditions.

The proper form of the exercise is necessary to develop strength in a full range of motion. Prescribed WODs must not only include the prescribed weight and time, but a full range of motion on every repetition. Form will degrade during workouts to some extent, but every effort should be made to perform at a full range of motion. Improper form during a particular exercise will cause that particular repetition not to count. NO FULL RANGE OF MOTION = SCALED -- even if every other aspect of the workout is done as Rx'd!

Examples of Full Range Of Motion (ROM):

• Push ups: chest touching floor (NOT stomach to floor) at bottom, arms straight at top
• Pull ups: chin over bar (NOT near bar) at top, arms at full extension at bottom (no bend at elbow)
• Squats: creases of the hips below the knee caps at bottom, hips and knees fully open (straight) at top
• Sit ups: shoulders to ground at bottom, chest to knees at top
• Presses: bar over the top of the head, arms locked ("head through the window")
• Wall Ball: full squat at bottom, body at full extension at top to project ball high
• Thrusters: full front squat at bottom, good Press form at top
• Ring dips: "fist to (arm)pits" at bottom, arms at full extension, body straight at top
• Handstand Push Ups: top of head touching floor at bottom, arms at full extension at top

We have a technical term for the athletes who on a consistent basis knowingly and willingly do not perform through a full range of motion or do not complete all reps, but say they do: CHEATERS. Don't be a Cheater.

Athletes will get an outstanding workout regardless of scaling. As consistent practice is put into the skill development and workouts less and less will be scaled. Scaling should be done until the particular exercise can be executed consistently with proper form. Athletes new to CrossFit should focus on proper form. Strength, speed, power and endurance will follow.

Train Well.

Competition in Training

com*pe*ti*tion (kom-pi-tish-uhn)

1. The act of seeking, or endeavoring to gain, what another is endeavoring to gain at the same time;
2. common strife for the same objects;
3. strife for superiority; emulous contest;
4. rivalry, as for approbation, for a prize, or as where two or more persons are engaged in the same business and each seeking patronage.

There is much to be gained from physical fitness training and conditioning that is surrounded by a competitive atmosphere. Competitors do not just go through the motions of a workout. They push themselves to their limits, and then some. Why? Because competitors want to WIN.

Workout partners tend to push me to my limits. They make me want to dig down deep to rip out an extra repetition, or go a little faster. This is especially true when my partners and I are going through the particular workout simultaneously. The challenge of beating someone forces a better performance. For me, my competitor is not even always in the same room. Knowing a partner of mine is going hard in his/her gym is enough to push me. I recognize I'll have to email or call him/her with my results when finished...so I go hard.

Then there is that inner competition. It's a contest against yourself. For some, it's weight loss. For others it's reaching a personal record for a certain benchmark workout. Others set out with lofty goals to accomplish. (On some days, that 500# tire is my challenger.) Online jounals such as Beyond The Whiteboard or Logs It All keep soloists pushing for more. An inner fire drives the competitor to reach goals and maximize performance.

Competitors do NOT simply do it for the pure sake of doing it. They have a purpose, a plan, and a commitment to excel. Competitors wake up early or stay up late to exercise. They know their competition is not hitting the snooze button. Competitors work through the discomfort, the pain, and the gasping for air. Why? Because somewhere their adversary is doing the same...and maybe harder, faster, and longer. Competitors win! even when they lose...

If your workout sessions are not fueled by friendly competition, you are missing a critical piece to the puzzle.

MetCon

Although you may not know it by name, METabolic CONditioning is not a new training method. You might have been introduced to it in Circuit Training, Boot Camps, Interval Training, or High Intensity Training.  The names might change, but the overall concepts remain the same. The term MetCon is defined differently by opposing experts. Some common ground has been found.

 

The PWO is a form of Metabolic Conditioning.  This MetCon model is described with:

• metabolic = energy systems
  
• conditioning = training or adaptation
  

The body uses different energy systems based on the duration and intensity of the work performed.  I will summarize here:  Anaerobic activity is short duration (from a second to under a few minutes) such as sprinting or jumping. The body does not have time to utilize oxygen to produce the energy required to perform the task (hence the AN- at the beginning of the word...for without or lacking).  Conversely, in aerobic activities such as running more than a few minutes or using an elliptical trainer, the body does have time to use inhaled oxygen to produce energy.

The Prison Workout model is a blend of these energy systems.   Some of the workouts are done so quickly at such a high intensity, they produce anaerobic benefits.  Others are done for 20 minutes, closer to the aerobic arena.  So...

Repeatedly-worked muscles can only "last" for so long without rest.  In the PWO, working muscle groups are switched every few seconds to prevent failure. When one fails, it stops working or performing.  By rotating through various movement patterns (such as pushups, pullups, and squats)  certain muscle groups get time to rest, BUT the heart and lungs continue to work!  The inclusion of multiple movements and muscle groups allows for an effective cardio workout blended with resistance training...using a variety of exercises at different ranges of motion.

As one of my training partners says, "It's the most bang for your buck!"  He means that the MetCon workouts are so short in time duration, yet tax his whole body and muscles so much.  He finds himself struggling for breathing air, but still able to do WORK. He's seen great strides made in his aerobic and anaerobic energy systems.

The Tabata Interval method is another form of MetCon. It alternates 20 seconds of work with 10 seconds of rest. (Please read the above linked article.)  Tabatas are becoming so popular that workout songs are being spliced with certain 20/10 beeps or sounds to keep the participants on-track with the program. Timers work well, but their chimes are frequently drowned out by loud music or background noises in the workout area. I use the GymBoss.  Tabatas ususally use bodyweight exercises, but also work for cardio machine WOs.

There is more to functional fitness than the MetCon system. Much more. It is virtually impossible to argue that MetCons can increase overall strength. Also, longer duration MetCon WOs (more than a few minutes) do not always allow for the peak output (intensity) necessary for power and explosion.  For some of these fitness components, certain dedicated and prolonged rest periods are absolutely necessary.

However, most of us had never worked out with such intensity as the Prison Workouts have demanded.  Too many of us had found a home with longer duration and lower intensity aerobic (AKA Feel Good Workouts), ignoring the other quick energy systems. 

There will be more posts on "rounding-out" your workout program to include those other aspects.  For now, MetCons are a terrific way to increase both anaerobic and aerobic capacities.  

Workout Intensity Levels??

There has been a lot of discussion about WORKOUT INTENSITY.  Much of this chatter has arisen from the programming found in the Prison Workout (PWO). First, review these posts about heart rates.  Those two posts on heart rates explain a lot about the prinicples you'll find in the PWO.

The programming of the Prison Workout falls into a category called "metabolic conditioning."  The benefit of MetCon is that it blends the advantages of resistance training for muscles with aerobic and anaerobic interval training for the cardio-respiratory systems.  Lastly, I have included explosive plyometric exercises to increase participants' power levels.  What is generally missing in the PWO is exercises that address overall muscular strength...which can really only be gained through heavier resistance such as added weight.  However, for some beginner participants, these bodyweight exercises offer enough resistance to produce gains in overal muscular strength (ex: pullups).

My education and knowledge about MetCon and other fitness topics has come from reading, discussing, and experimenting with my own and my friends' fitness programs.  There is no single best way to lump together exercises to maximize results.  This is a farce.  Each of us has certain strengths and weaknesses.  If I were to take a handful of PWO participants, I'd probably find those who have strengths and weaknesses in:

• Explosive power (ex: jumping and burpees)
  
• Anaerobics (shorter sprinting ability)
  
• Endurance (how long can one last)
  
• Strength (how much weight can one lift for one repetition)
  
• Flexibility (range of motion; ex: Supermans)
  
• Stamina (ex: number of pushups one can do)
  
• Coodination (ex: turkish getups)

Because of the wide spectrum of fitness abilities, I expect differences in performances.  For those with less coordination, I'd expect difficulties with the Air GetUps.  For those with great flexibility, one might fair better with Supermans and Air Squats.   

As we approach Week 3 of the PWO, drop me an email with your own personal likes and dislikes of the programming. I'm open for any suggestions...and you might even get your own workout in Week 4   ;)

The Prison Workout: 30 Days in the Hole

I'll be sentencing myself to jail for thirty days. I will be surrendering myself on Monday, October 13th, 2008.  For thirty days, I will do no exercises other than those within The Prison Workout....pushups, abdominals, planks, pullups, burpees, jumps, air squats, and the like. 

The Prison Workout requires NO EQUIPMENT.  The only exception to this rule is the allowance (and suggestion) of a pullup bar or a horizontal railing to do pullups or inverted rows.  Even if a pullup bar is not available to you, an eight-by-four foot spot on the ground is about all you need to get into shape. The exercises may be few in number, but workouts will be short in duration and high in intensity.

Why? I decided to participate and moderate this one month of body weight exercises to promote functionalism in fitness...and to spread overall physical fitness to those without time, space, or equipment. Some of my friends and family are still a bit hesitant to begin a functional program that includes Olympic weightlifting, gymnastics rings, and kettlebells. I don't blame them. The movements are complex. I hope some of these same skeptics will join me for thirty days of gym class type exercises.  Finally, I know that a support group, even if online, will help us all through this commitment. 

Consider joining me in my jail cell for the month beginning October 13th.  In the coming weeks, I will be posting video links that demonstrate all the movements. And during that month, I will post weekly/daily workout suggestions.  There will be a notice on this website's right column, with a link to ALL posts regarding this Fall 2008's Prison Workout.

A couple tips to those who are willing to prepare for the next 5 weeks: do pullups, pushups, burpees, air squats, and situps. They will be the foundation of the month. 

Heart Rates, Part 2

In Part One I asked each of you to calculate some basic figures. If you look at a typical fitness club heart zone chart, it is an extreme estimate. It does not take into account your resting heart rate, but rather uses an average based on age. Obviously the more precise the raw data used, the more accurately YOUR heart rate zones can be calculated.

These zones reflect exercise intensity. In a Recovery or Warmup Zone, the HR is generally under 50%. If you go back to Part One and recall the 30YOA male who had the HR-Rest = 50, his 50% intensity value is 120 BPM. During an easy warmup session, his HR should stay under 120 BPM.

The next higher intensity zone ranges from 50-60%. I personally detest the naming of a "fat burning" zone as it gives the false impression that a fatter person should stay under 60% intensity. I prefer to call it a low to moderate zone. Training partners can usually maintain a fluid conversation while operating in a 50-60% zone.

Aerobic fitness zones range from 60% to 80% intensity. This is where most endurance runners tend to operate. As intensity climbs towards 70%, speaking ability drops...breathing rate is too high to keep a conversation.

The highest zone is over 80%. This is for extreme athletes who are hell-bent on performance. When training in an 80% range, conversation is next to impossible. As the need for oxygen rises, breathing (and pending recovery) becomes the main focus of the athlete.

Here are some talking points:

As intensity goes up, duration goes down. Simple enough, right? The same person running 3 miles will maintain a lower HR than when s/he runs a 400M sprint, and probably a higher HR than when running 6 miles. The shorter the duration of the event, the higher the intensity of the activity.

Performance is bettered in higher zones. In a few posts ago I discussed my errors when training for stair climbing races. My biggest error was that I had not been spending time in the 80% and up heart rate zone. What I was asking my body to do was to get better at performing a task (climbing stairs) faster and faster, yet I didn't actually increase my speed/intensity. Rather I incorrectly added time duration to the training sessions. In future years when I reached into the 80% zone, I saw big changes in performance.

Interval training. Interval training, especially running, has big benefits. These sessions alternate between high intensity sprints and lower intensity jogs or even walks. As I discusssed in the above paragraph, higher zones need to be reached. Also the long durations cannot possibly be kept as well. In these runs, "resting" periods must be factored in. One popular method to account for balanced intervals is by using telephone poles along a roadway. A runner will sprint between 3 poles, then jog between 5 poles. I also like using my GymBoss timer. I've been using a 5 minute repeating timer to alternate running-walking for a couple of first time 1/2 marathon competitors. Down the road, we'll be decreasing rest periods to 3 then 2 minutes, and eventually to NO rest periods...only running. Interval training definately keeps the boredom to a minimum!!! There are so many ways to spice it up.

Cardio Machines. In my workplace gym I have access to some of the most top-notch pieces of cardio machines: rower, treadmills, versa-climber, stairmaster, elipticals, bikes...you name it. Some of them have the smart handles that monitor heart rate. Most have the option to interface directly with my Polar chest strap. I use these bike and eliptical machines almost exclusively for warmups and cool down sessions. I find it nearly impossible to get my HR into a zone higher than 60% with them. Now the versa-climber (picture to left): I can almost get up to 80%! It's one of the most grueling machines out there.

Beginner workout zones. For those of you just starting off a fitness program, I highly recommend using a HR monitor. It is important to ease into any new program...and by "ease" I mean limiting your HR during training sessions. Do not jump right into a 70-80% zone!! But on the flip side: if you've been exercising for years and you stay in the 60-70% zone, then it's probably time to add intervals and higher intensity workouts to your fitness model.

It might take a little bit to learn your body's limits when it comes to intensity and duration and interval work. It is worth the money to invest in a HR monitor and definately worth the effort in figuring out the math of how your body responds to work. Start today by simply taking your pulse rate before, during, and after your sessions.

The Skinny on Heart Rates, Part 1

A coulple of years ago, at about the same time I began to study and learn about training intensity, I bought a heart rate monitor. I bought a Polar brand, model F11. The particular model consisted of a wrist watch and a chest strap. It works with a transmitter resting on your chest sending a signal to the wrist watch. The resulting readout is how many times your heart is beating per minute....simple enough.

Monitors like these are an easy, comfortable way to get real-time information about your heart's performance during a workout. The old standard of finding your pulse and counting the beats while you watch a second hand on a clock is not nearly as accurate (as your body begins to rest during the exam period, your heart rate falls giving an inaccurate reading...not to mention temporary loss of workout time and intensity).

Here are some watered-down basics of heart rate study:

HR-Max = 220 minus your age OR 205.8 minus (0.685 times your age). Either is an estimate for a number that should be determined by a professional stress test. And because I too love doctors (NOT!), I use 200 minus age ;)

HR-Resting = your heart rate while resting...duh! I usually take mine before I get out of bed in the morning, and definately before I take the morning cup of joe. The average value for an adult is about 70 to 90 beats per minute (BPM).

HR Reserve = (abbreviated HRR) the number of beats between your HR-Max and HR-Resting. Just subtract the two values.

HR-Target = (abbreviated THR) or a value of BPM that matches up with an intensity level of a particular workload. This is math formula with variables from 1-100, 1=resting and 100=max.

Various intensity levels based on heart rate are important to know. After you know the values, use them as target heart rates. Using a THR model gives a more efficient workout with less time wasted to reach set goals. Now let's use a case study to determine some intensity levels.

Subject is a 30yoa male with a HR-Resting of 50BPM. His HR-Max is 190 (=220-30). His HRR is 140 beats (=190-50). Now a 50% intensity workout means his heart is beating at 1/2 its ability (or using half of the 140 reserve or "extra beats"). Take 140 and multiply by 0.5 to get 70. Then add this to the HR-Resting to get a 50% intensity value of 120BPM. To find an 85% intensity value, multiply 0.85 and 140 to get 119, plus 50, equals 169BPM. Now since reaching and maintaining a THR exactly on the number is virtually impossible, THR Zone are commonly used. For example, 50-60% zone or a 75-85% zone.

This is enough math for now. Figure out your values for HR-Max, HR-Rest, HRR, and THR for 50, 60, 70, and 80% intensities. We'll get back to these numbers in Part 2.

Feel Good Workouts

I assume most of you will read the post title Feel Good Workouts and tell yourself, "Hey, I want to do feel good workouts! What are they?" Well here it is: A "feel good" workout is a fitness session in which almost nothing is accomplished, but during (and following) the motions of exercise you FEEL GOOD. Your guilt-ridden conscience gets miraculously cleared, as if discarded with the few sweat droplets that managed to squeak out of your pores. Feel Good workouts find a home in that wasteland between doing absolutely nothing, and doing just enough to fool yourself into thinking it exercised. Still want to hear more about "feel good workouts?"

I'm not sure about you, but my time is precious. I have to make serious compromises in life to accommodate my time spent in a gym or on the track or trail. I cannot afford hours wasted in mindless, thoughtless, low-intensity workouts that do little for me except make me feel good.

For some of you, jumping onto an elliptical machine at the health club is your workout. Others have a favorite trail they can run while talking to a running partner. And while you're working out, you feel good. That's crap! If you were truly working out, you'd be dreading it, hurting, gasping for air, feel like quitting, barfing. And then when you'd finish....you MIGHT feel good with a sense of accomplishment. The feel good emotion should not be felt during the workout. If you do feel good during the session, your body is not being pressed enough. If you can carry on a conversation or follow a TV program, you need to boost the intensity. Do not be misguided by a little sweat on your shirt....it's a poor indicator of work.

In my past, my so-called feel good sessions were making me do just that...feel good. They were helping me deal with the natural stresses of life (probably like most of you out there). I enjoyed the pump in my muscles. I liked having a routine and leaving the gym believing I did something positive for my body. But I kept being pestered by a truth that my efforts were not yielding quantifiable results. Two years ago, after I began my slow transition into a functional fitness system, I realized how much time I had been wasting with only small results. Now, my sessions are shorter in time duration. They are higher intensity, and combine a resistance and cardio workout into one.

During a true functional fitness workout session, you do NOT feel good. The exercises and workouts are very challenging. They press your body to its limits of speed, power, and strength. This can only be accomplished with a physical effort beyond feeling good. For me, what feels great is when I review my past journal entries and see how much faster, stronger, and powerful I have become. But during the workouts, I feel like crap...constantly forcing myself to ignore signs to rest, relax, or slow down. Those are voices only the mediocre listen to. I refuse to be mediocre.

The next time you are working out, think how you can add intensity to your session. Shorten your rest periods. Add a few more repetitions before you put the weight down. Do the movements faster. These few suggestions will help break the routine of a feel good workout, and begin flirting with a functionality yielding results both in the mirror and in your workout journal.

Any fool can get onto an elliptical machine or stationary bike and figure out how to use it while tuning the TV to a favorite show or reading a magazine. It takes someone with a bit more drive and desire and courage to make that conscious decision to workout alongside the discomfort of true effort. Look at the motto of Trinity Training Group: Committed to Excellence in Mind, Body, and Spirit. It's not about simply going through the motions of a workout. It's not about "feeling" good. It's not even about "being" good. It's about being the best you can be!