Skyscrapers represent the competitive spirit of the New World Order in long form. Decades divide the swashbuckling of power brokers trying to divide the pie in the sky by cutting right angles into it. And tell the D swinging results in bigger and taller and more. Fitness says, “I’ll hold my own beer, thanks.” In fitness, while D-swinging is all too prevalent, we go smaller, shorter and more efficient. 

 

Fitness is the Fiat and the bigger and stronger you get behind going shorter per workout duration is the best currency there is. But how effective is a short ass workout at all? When we need results in 125 minutes is it feasible at all? Or, are we placating the lazy ass part of our ego that stops when things get too hard and too sweaty.

 

Let’s build a case.

 

  1. Too short means: you have to do power first then strong later.
  2. So you can maximize power in 15ish minutes but only for one muscle group
  3. For more muscle group, you never touch the cardio system
    1. Recovery is never boosted.

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Wake up each morning not just with fresh eyes and clearer hearts but with process and routine in mind. It takes routine to be healthy and throughout the entire day, you better be hitting correctly on those choices which make a quality routine. Eating food which awakens your spirit. Keeping connected to your energy output and “life energy.” These and other habits form the matrix of quality health.

 

Don’t believe me? Try going without 1 of these on a weekly basis and see, day-to-day how shitty you feel!

 

  1. Sleep
  2. Eat a variety of food groups
  3. Drink lots of water
  4. Lift heavy

 

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Ever get BORED on the Treadmill?

 

I’ve heard it all. Folks gruntin' like their colitis is flaring up, huffing half-stanzas of their most inspirational Weeknd bops, chanting to themselves - aloud- that their favorite QB is working out RIGHT NOW. Anything to get through the grind. Luckily, before the BORED feeling washes over you and you don’t know what you’ll be up to next, there are things you can in fact work on while on the hamster whe-- treadmill.

 

  1. Hand postition
  2. Foot position and contact surface optimization
  3. Heel to butt - hamstring pulling
  4. Hip turnover 
  5. Breathing - might be the most important

 

Similarly for any machine based cardio-jaunt, you can figure out the best way to zone IN and not PEACE OUT when you’re on the thing.

 

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You guys love to hike! That’s not to imply I hate hiking but trust me when I say, the domain of the tough every-man, the archetype I fell abysmally in love with growing up like some type of Mark Bell protege in line with ALL of the guys in my classes playing sports, DID NOT HIKE! Still during the pandemic, we learned to Hike Anonymously. We learned to love the outdoors again. We Hike for health. 

 

Outdoor sojourns are the domain of the healthy period and you can lie to yourself and deny this but it’s true. When taking on an ultra marathon challenge, you do it outside. When bored at the beach, you rip off your saddles and train like a tribal - jamming down the sandy shoreline using God’s ocean breaks as hurdles. And when you’re down nothing stems the spiral quicker than the sun’s energy giving life to what withers as it’s done for immemorial time. There’s a reason Vitamins are created and converted underneath it! 

 

Being outside:

 

  1. Advances foot mobility and placement
    1. You need to adjust to the world’s terrain
  2. Sun converts D3 into Vitamin D 
  3. Exposure to nature elevates your mood and decreases anxiety as you are conversing with plant-life/trees. 

 

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LIVE WEEKLY Year-Round Fight-style Training:

Starts this Summer

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I'm not really sure where the idea of fasting originates. After generations of escaping starvation we are actually engaging in recreational hunger?! But in due seriousness, fasting can be a short term tool for weight loss. Really I just want to go over it because if we’re struggling during a workout, you did not WRONG.. Under what world is starvation a good thing. Furthermore, this isn't even actual starvation. We’re doing this restrictive dieting thing ALL WRONG. 

 

Fasting done the right way, for whatever you need is probably a better means of enhancing your body;’s natural metabolic ebbs and flows because it dials into HUNGER. Hunger is the ultimate signal about when we should eat because, clearly, the “why” has us struggling. 

 

So, how do we FAST the RIGHT way?

 

  1. Pick between
    1. 16:8
      1. Skipping breakfast
      2. Skipping dinner
    2. Deep fasting - alternating days
      1. 40, 50 or 60 fast
  2. Never skip proteins
  3. When to eat before workout (16:8)

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LIVE WEEKLY Year-Round Fight-style Training:

Starts this Summer

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Break through.

 

Quit feeling like everything should be easy. Feel like the challenge is YOURS to overcome. What we mean is: every little thing about training is a challenge at day’s end, for real. But the key is to find the mickle and make it manageable.

 

The music… the commute… the color combinations… are all shitty excuses we operate under to deny ourselves quality workout times we deserve. We might be addicted to easy. 

 

  1. Do you avoid training or embrace?
  2. Do you feel better after, or worse?
  3. Are you looking for COMFORT?

 

 

 

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FIGHTER CONDITIONING | Join us!

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Kettlebells look odd. There’s little debate there because even the moves you perform with the medieval implement defy tradition - American bodybuilding tradition. For those of us who now mess with and have been messing with kettlebells for a period of time, we know everyone ought to toss these things around if only for a couple sessions each week. 

 

Kettlebell workouts should replace the minutia of strict dumbbell tedium if for no other reason that specificity. 

 

Dumbbells are open chain low specificity and kettlebells are that plus close chain strength all in one. 

 

  1. Replace strict DB sets and reps with kettlebell racking and presses
  2. Performing swings is a fast track warmup
  3. Build a long duration workout

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Coming Monday June 25th, 2022

Epinephrine AKA Adrenaline is the hormone which takes you into the state of excitement. Inside the gym, we can use the arousal to boost our performance. I mean, did you think some people were out here slapping backs for fun? Coaches like me clap loud to the point of pain to pump up your adrenaline so you can get focused for intense lifting too. If adrenaline in the training room is so useful, why not spend a lot of time fostering it and learn to use this power for your benefit.

 

  1. Fight Sports learn to defend yourself 
  2. Hike… really really far
  3. Technical lift
    1. Lift to failure

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Doing shit you love because you love it.

I knew a guy named Billy and met his uncle, Rodney one week during training. One of the best things about both men was the laissez faire spirit of their training. Both trained often.

At one point, I was training Billy routinely and mans had a chill attitude all the way around. Fresh from South Africa, he and his high school sweetheart reunited in a tale fit for an 80’s rom com but in real life. Mans newest relationship was his oldest relationship with an inamorata from the Bay Area, from his youth. I had a vantage point from her angle, the whole way through.

Already noticing, how these lovebirds made a life with each other was inspiring. More or less lifelong athletic types, I was brought in to shake boo’s boring lifestyle routine and keep her active. Billy joined in seamlessly..

After a while, I met Uncle Rodney. He had to be in his late 70s or his 80s. As we got to lifting, he took off his shoes as soon as he entered the gym. There he stood in front of me, tacitly wondering about the day’s MO. After I asked him what he did on a daily basis to stay in shape… he gave me a jarring answer.

“I windsurf”

 

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FIGHTER CONDITIONING | Join us!

LIVE WEEKLY Year-Round Fight-style Training:

https://coachjohanncscs.com/fighter

 

YouTube:

https://www.youtube.com/c/johannunderdogtraining

Instagram:
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