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Keeping The Blade Sharp

“Keeping The Blade Sharp” is a practice I embrace as a StrongFirst Instructor.

  • It means practicing what I preach and not letting my own training go to the wayside as I get busier with new clients.
  • It allows me to stay in touch with the experience that I am putting my athletes through.
  • It holds me to a higher standard of strength and conditioning.
  • It provides me with the opportunity to learn from the struggle – for strength is made only in the forge.

This commitment keeps me healthy.

YOU TOO should make this commitment!

I am not saying drop everything and become a StrongFirst Instructor (not against the idea either) – but what you should do is make a commitment to a movement routine.

In previous posts I have discussed what type of exercises you should be focusing on and talked all about functional movement, so I won’t go into it now.

All this is to say that you need to be continuously practicing these functional exercises, and using a corrective movement strategy if you have any weaknesses / asymmetries.

Why? Simply because:

If you don’t use it,

You lose it.

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Why everyone should Train HardStyle

What is HardStyle?

  • Hardstyle is a bend of aspects form martial arts and weightlifting.

Who uses martial arts? – Warriors.

Who lifts weights? – Strong people.

Hardstyle thus creates Strong Warriors.

Why is Hardstyle valuable for training Warriors?

  • Warriors cannot take days off. They must be ready for anything, anytime.
  • Warriors cannot take time off because they are too tired from their workout. They cannot tell their opponent to come back later. In fact a smart adversary will use momentary weakness to gain the advantage. This is unacceptable.

But how can a Warrior continue to progress their performance goals without deleteriously affecting the day-to-day requirements of a Warrior?

The answer is “Tactical Training / Tactical Programming”

What is Tactical Programming?

  • Performance oriented workouts that stress the body enough to elicit adaptation. What is ‘enough’ depends on one’s ability to recover, how much stress they are under as well as the fitness demands of their daily activities.

Training Vs. Exercising

  • Exercise fulfills an immediate need and promotes general health.
  • Training takes time – it is the process of achieving a performance goal.

The Training Process

  • Requires you know yourself / your goals
  • Requires you to know certain principles of adaptation
  • Requires Focus, Determination, Perseverance & Trust

Who would you want to teach you how to fight: the professional MMA fighter G.S.P. or Richard Simmons?

The answer is obvious : the Professional fighter.

  • Therefore it makes sense to have a professional in charge of your training.
  • You can try and do it on your own, but you might end up just exercising like Richard Simmons….

StrongFirst

  • is a School of Strength, consisting of Professional Coaches and Athletes who use the Hardstyle approach to training and follow “Tactical Programming” which allows you to progress your performance goals without sacrificing days off for recovery.

StrongFirst is not just about using Kettlebell’s – and it’s not just about creating the greatest amount of force, but about applying those forces in proper, efficient and intelligent ways.

Sleep well, Eat well, Trust your coach, Trust in Hardstyle and be consistent.

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Strength Challenge 4 Week Prep-Program

LatsOn STRENGTH CHALLENGE
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> The point of this Training Program is to peak one’s performance in the 3 rep Squat, max rep Push Up and timed Farmers Carry.

> An Athlete following this program will do these 3 exercises, 3 times a week.

Here is the program that will have your strength peaking by the end of the month

  • Keep in mind that everybody responds to exercise differently, what may be enough for some may not be enough for others
  • Listen to your body! Use subjective feedback / “Rate of Perceived Exertion” (RPE)  – this is an effective guide for tracking progress.

Week 1

Day 1

1 rep Squat Weight Ladder up to 2nd attempt weight + 5 rep weight ladder up to heaviest (3-4 sets each)

Push Up Ladder up to Max Reps @ 60 sec rest.(5-7 sets)

Carry – Tabata @ lighter than test weight

+ 2-3 sets of ‘Accessory’ work

Day 2

3 rep Squat @ 1st attempt weight  (5 sets)

Push Up Ladder down from Max Reps @ 60 sec rest (5 sets)

Pause Deadlift @ Farmers Carry test weight x 3 reps (5 sets)

+ 2-3 sets of ‘Accessory’ work

Day 3

Squat Weight Ladder up to 2nd attempt weight x 1-3 reps (3-5 sets)
(* if feeling good, try out a maximal attempt)

Push Up sets around Max Reps @ 2-3 minutes rest (3-5 sets)

Light Farmers Carry, use multiple positions x 4 minutes

+ 2-3 sets of ‘Accessory’ work

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Week 2

Day 1

1 rep Squat Weight Ladder up to 1nd attempt weight + 5 rep weight ladder up to heaviest (3-4 sets each)

Push Up Ladder up to Max Reps @ 50 sec rest. (5-6 sets)

Carry – Tabata @ lighter than test weight

+ 2-3 sets of ‘Accessory’ work

Day 2

3 rep Squat @ 1st attempt weight (5 sets)

Push Up Ladder down from Max Reps @ 50 sec rest (5 sets)

Pause Deadlift @ Farmers Carry test weight x 5 reps (3-5 sets)

+ 2-3 sets of ‘Accessory’ work

Day 3

Squat Weight Ladder up to 2nd attempt weight x 1-3 reps (5 sets)

Push Up sets around Max Reps @ 2-3 minutes rest (3-5 sets)

Light Farmers Carry, use multiple positions x 4 minutes

+ 2-3 sets of ‘Accessory’ work

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Week 3

Day 1

2 rep Squat Weight Ladder up to 1nd attempt weight + 5 rep weight ladder up to heaviest (3sets/2sets)

Push Up Ladder up to Max Reps @ 40 sec rest. (5 sets)

Carry – Tabata @ lighter than test weight

– NO Accessory! (Rest / Visualize / reduce fatigue – except if Beginner)

Day 2

3 rep Squat @ 1st attempt weight (5 sets)

Push Up Ladder down from Max Reps @ 40 sec rest (5 sets)

Pause Deadlift @ Farmers Carry test weight x 3 reps (3-5 sets)

– NO Accessory! (Rest / Visualize / reduce fatigue – except if Beginner)

Day 3

Squat Weight Ladder up to 1st attempt weight x 1-3 reps (3-5 sets)

Push Up sets around Max Reps @ 2-3 minutes rest (3-5 sets)

Light Farmers Carry, use multiple positions x 4 minutes

– NO Accessory (Rest / Visualize / reduce fatigue – except if Beginner)

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Week 4

Day 1

1 rep Squat Weight Ladder up to 1nd attempt weight + 3 rep weight ladder up to heaviest 5 rep max (3 sets each)

Push Up sets around Max Reps @ 2-3 minutes rest (3 sets)

Pause Deadlift @ Farmers Carry test weight x 5 reps (3 sets)

– NO Accessory! (Rest / Visualize / reduce fatigue)

Day 2

3 rep Squat @ lighter than 1st attempt weight (3 sets)

Push Up sets around Max Reps @ 2-3 minutes rest (3 sets)

Tabata Plank

– NO Accessory! (Rest / Visualize / reduce fatigue)

>>>>>>>>> At Least 2 days Rest Needed Before Testing <<<<<<<<

Day 3 (2 days later) = TESTING!

3 Rep Max

Push Up Max

Farmer Carry Time

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I encourage everyone to try this out. Tell your friends, see if people at your gym with try it out too. This Challenge is a fantastic workout as well!

Post your Scores in the comments.

Or,

Send them to me directly at colangelo.mart@gmail.com

Question on Testing Protocol and Technique see : http://martincolangelo.com/about-2/latson-training-strength-challenge/

*SPECIAL*
(for those who made it this far) This is an EXCEL version of the program above, as well as my own personal Training Program for the next couple months.  Look back at this link in a couple months, I will update this document as I figure out my programming for 2019 – as well as add many other trial programs I will have going throughout the year.

Looking forward to finishing this year Strong, and starting the New Year with clear intentions.

My best to you all,

Martin Colangelo

“The Better Movement Specialist”

Brought to you by:

 

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‘MEDs’ 4 Mindfulness

MINIMAL EFFECTIVE DOSES that will keep you healthy and happy

1. Movement

2. Nutrition

3. Mindfulness


MINDFULNESS

  1. ’Super’ Mindful Breath
  2. Identify Your Emotion
  3. Check-In With Your Future Self
  4. Smile, Move, Talk or Try Something New

The term Mindfulness is thrown around a lot these days, but what does mindfulness even mean?


In defining something it is often helpful to define what it is not:

  • Mindfulness is not judgement
  • Mindfulness is not attachment
  • Mindfulness is not an escape from reality

Now let’s look at what it is:

  • Mindfulness is paying attention
  • Mindfulness is learning
  • Mindfulness is observing the ‘present’ / current reality

 

Before we go into how mindfulness can help us cope with stress, it is important to understand that a ‘mindfulness practice’ is simply a habit of paying attention, learning from and being aware of the present moment –  and then responding appropriately.

That being said, we believe it ‘appropriate’ to equip you with some information on Habit Formation….

Ever heard of that it takes 21 days to form a habit?

Unfortunately, this statement is not exactly true… In general people overestimate what they can accomplish in one year and underestimate what they can do in 5 years.

In fact, this research states that it ranges between 18 and 254  days to form a habit!

(depending on one’s motivation / how much you enjoy the habit you are trying to form)

An expert in motivation and habit formation, James Clear, sites this research in one of his articles. He states that it actually takes about 66 days to form a new habit.

 

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Now let’s get back to the topic at hand = ‘How To Deal With Stress In The Moment’

I.E. How to use Mindfulness as a tool to cope with stress!

Here are 4 tricks, or ‘minimal effective doses’ of mindfulness that you can use when faced with a stressful situation.

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  • ’Super’ Mindful Breath

 

      • Just 1 breath, in and out – but do it like you really mean it. Momentarily distracting yourself from the stress at hand by focusing on this single breath not only feels good, but reduces anxiety in the brain because the human brain can only focus on one thing at a time! *, *, *.

 

  • Identify Your Emotion

 

      • Name which emotion you are currently experiencing. Simply saying to yourself ‘I am Angry,’ when you are upset will help you catch yourself from doing something you might otherwise regret. * Furthermore, doing so has proven to increase the density of grey matter in your brain! *, *.

 

  • Check-In With Your Future Self

 

      • If you know your angry, and stressed, and maybe a little hungry – a good practice before making any decisions is to take a second and think how you will look back on this decision in 5 minutes, 5 days and in 5 years. Will you still have the same conviction you do now?

 

  • Smile, Move, Talk or Try Something New

 

    • If you are feeling anxious and don’t have to interact with your stress face to face ‘right now’ – doing something as simple as going for a walk, or whiching to a task that you know you enjoy, will help reduce stressful feelings. Smiling and raising your gaze (not your head) up to the ceiling will release endorphins and boost your mood. Talking to a friend helps put things into perspective by getting you out of a self-induced negative feedback loop. Novel experiences have a similar effect as #1 – i.e. distracting you from your current mental state.

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One final note:

Don’t Expect It To Work Every Time!

    • Don’t expect mindfulness to be a cure for your stress. Conditions are never really right for being in the present moment. You can be the most mindful person in the world and still act out. You can practice conscious breathing all day and still feel negative emotions. Mindfulness and meditation should be done for their own sake and not for their results. In the long run it has proven to improve longevity and quality of life, but until then – practice makes perfect.

 

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Do you think it will be hard to implement this stuff?

If you feel daunted by this information – then let’s set up a consultation,  and we will help you figure out how to implement this stuff into your schedule.

Remember this for whatever habit you want to start (i.e. any New Year resolutions).

All Habits have a 3 part cycle:

  1. Reminder / trigger
  2. Routine / the habit of choice
  3. Reward / every new habit requires a reward for it to stick

Up to 40% of our daily activities are done habitually. They are context dependent and often occur at the level of our subconscious – that is, we don’t even realize it is a habit!

If you want to understand more about habits and how they affect our daily life check out this book by Charles Duhigg: The Power of Habit

  • Here is an interview with the author.

If you want some help in beginning your mindfulness practice feel free to contact Martin or Tyler any time, or follow the steps laid out from the link below:

5 steps 2 Making Meditation a Habit

  1. Schedule it
  2. Dedicated a space to it
  3. Keep it simple (just breathe)
  • Calms and clarifies / creates base-line / super easy
  1. Keep it short (with 60 seconds)
  • Or even just a single (super) mindful breath!
  1. Bring your seated practice into your daily life
  • Walking / Driving / Eating etc…

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Martin Colangelo : “The Better Movement Specialist”

Brought to you by:

 

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Strength For Your Mind:

>”World Class” Quotes from “World Class” people <

Read deep into these words,

Allow them to shift your perception –

to that of a champion.


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“Amateur performers operate from delusion – Pros operate from objective reality.

The great ones’ habits, actions and behaviors are totally congruent with the size and scope of their ultimate vision.

That is why we call them CHAMPIONS.”  – Steve Siebold

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“Everyone has two choices.

We are either full of LOVE…

or full of FEAR.”  – Albert Einstein

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“When you are doing something you love to do, the only reward is the experience of doing it.”

– Bill Grove

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If you are ALREADY a champion in your field, I would love to hear from you.

If you WANT to be a champion in your field, I want to hear from you.

If this HELPS or INSPIRES you, please share this – and then let me know.

*more mental strength quotes next week*

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Martin Colangelo : “The Better Movement Specialist”

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