Got off from work early and you know what time it is. Time to put in some work at the gym. I had a pretty rough day at work so I had some pent up energy to burn off. So I was going pretty hard in the gym with no remorse for my body. So I decided to do both the Kettle bell workout with the running and the Treadmill condition one after the other. I had a lot of angry to get out.
8 rounds 40 mins
1/4 mile run
Kettle bell clean and Jerk x 5 each arm
Alternating Kettle bell swings x 10
Single arm Bent over row x 8 each arm Spiderman Push ups x 10
Treadmill 30 mins
Work 1 min @ 11mph
Rest 1 min @ 3.5 mph
Hump day I was feeling a little sluggish but I knew that I had to get a good workout in to set a tone for the rest of the week. I told myself to go as hard as I can today. It started with Aerobic work like a boss. Hoped on the treadmill and ran for 45 min interval run. 10.5 mph for work pace and 3.6 for resting pace. Felt pretty good afterwards so I decided to do some low level plyometrics to mix up my work out a little bit. I am slowly changing my workout to include more power work. I think it will help me with the obstacles that I have to do in the toughmudder coming up in February. Afterward I moved to my Stretching and mobility work to allow my body some rest before I hit the weights pretty hard. I wanted to see if I can make myself sore from lifting. It was something I haven’t felt in a while I am starting to switch up the exercises that I do to keep my body on its toes. So we will see how it goes.
Treadmill 45 mins
Work 10.5 mph 1 minute
Rest 3.6 mph 1 minute
Plyometrics 15 mins
Low box drills
Hop Matrix Stretching and Mobility 20 mins
One of the more popular axioms of the samurai reminded them to treat great things casually and small things seriously- – as if their life depended on these details. Musashi emphasized that paying attention to small details was one of the most critical aspects of winning any battle, or succeeding in any enterprise – – Samurai Strategies.
Now when I read that quote today it really stuck with me this morning. It wasn’t the first time that I have heard the quote but It was good to read it again. Always pay attention to the details. Remember it is not about what you do it is how you do it. Doing assignments, sticking to diets, or just following instructions it is very important to that all the little things are aligned. Like in the quote above not paying attention to the details can make a huge difference between success and failure. I remember when I first began playing college basketball our coach used to hand us scouting reports on the opposing teams players giving us a breakdown. My first year I did not read or I would skim through the notes. Cause of that I would get beat by a player or wouldn’t know who the shooters were on the other team. It probably contributed to why I got less and less playing time as that year went on. After that year I learned to pay more attention to detail with the scouting reports. From then on I became a better defender because I knew people’s tendencies and new how to counter and take away what they wanted to do. I had to learn the lesson the hard way. Hope fully some people reading this post can learn something from my mistake.
I am feeling great. It has been four days that I have been under the weather. So to finally feel normal it feels great. I decided to share my new found energy and spirit. In the interval run I decided to go with a 3:1 work to rest ratio to see how far along my conditioning 1:30 work time with a 30 second rest period. Now you’re probably thinking that hey that is shorter than the usually 2 minutes work ratio. But you have to remember your rest period has been cut in half in comparison. So instead of resting for a full minute between your work pace you only get 30 seconds. Now it is very important that you keep that in mind because for the last two weeks you have had more rest time. So pay attention to the clock and keep on pace with the 30 seconds rest period.
Treadmill 45 mins
90 sec work time
30 sec rest time
Stretching and Foam roller 15 mins Calfs Hamstring
Quadriceps Hip Flexor
Motivation that is a word that I have heard in my career a lot. You can tell a person all the information in the world and give great examples you people who have applied these teachings and their lives have improved and yet these people will not change. I have found personally that I am spending more time and energy in finding ways to motivate them in to a new life style. With the people I am working with I know that good eating habits and exercise will benefit them greatly. That is a later topic. Now I will speak for myself I am a very internally motivated person I like to push myself and see how far I can go physically and mentally. When I accomplish a new goal I feel great that I was able to complete the challenge. Not everyone in life is not internally motivated. Some people are motivated by external rewards. External rewards can be recognition, money, women(or men) or some sort of material prize.
Now there are days where I don’t feel motivated. So what do I do to get me back on the ball again. Well some days I will reading a new article that talks about a new exercise or program and that will get me going again. I will sometimes go on youtube and watch aninspirational video, or a montage of people performing outstanding feats. When I see other people working hard to try to improve themselves it really lights a fire under me. I have been raised to be a very competitive person. So when I see someone working hard I know that I must work harder than them to prepare myself. I always pride myself on effort. If you ever saw me play my game wasn’t the nicest or flashest. I was a work horse he would duck his head down and do all I could to help me team win. Now for me it worked I was highly motivated to do those types of things. Every one is not going to motivated to do those things it is important to find out what motivates you in life and to use that to keep the fuel added to your own fire. The more you keep yourself motivated and working in the right direction the closer you will become to accomplishing your goals. Even after you’ve accomplish your goals you will still be motivated to master your craft and go far beyond your goal.