Friday, March 3, 2017

How to get good at only one thing


I subscribe to lots of fitness blogs and monitor news articles for fitness topics. It appears that every article is about the one true way to easy fitness. The endurance camp wants you to run, the high-intensity camp keeps coming out with shorter, more intense workouts that give you everything you need. The functional fitness camp keeps inventing new dumb ways to make you tired and sore so you feel like you worked hard.

The truth is that you need to do a bit of everything: you need to have long slow relaxing time in nature (walking, not running), you need to get stronger, and you need to turn it to 11 once in a while.

If you only do long slow distance, you're going to get great at long slow distance.

If you only do high-intensity training, you're going to get great at high-intensity training.

If you only do functional fitness, you're going to get sore.

What annoys me the most is that most of the articles written about the one true way to exercise pick a metric that is only loosely correlated to health. For example, the original Tabata articles compare the Tabata Protocol - 8 x (:10 on, :20 off) - with long-slow-distance workouts. The metric for success was improvement in VO2 max, not anything directly health related. That's not necessarily a bad thing because Tabata was looking at training athletes for performance - the trouble is when the media repeats that a Tabata-only workout routine will make you healthier.

As you know, I'm a strong believer in strength training. And if I had my way, we'd only work on strength because that is the biggest missing component in everyone's training. But I try to not let my biases mean that we only do strength work, that's why I give you longer slow rows like Wednesday, intensity days like Tuesday, and pure strength like today.

If you want to improve your health you need a wide range of training modalities, not the latest fad you read about.



Warm-up

row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips

Strength

press 8-5-3x5

Accessory/Skill

5 Bulgarian split squats between strength sets

Group Workout

find a new deadlift 1RM
compare to 12/30/2016



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