Quickie Training: Training Mask Sled push



Working with heavy sleds is great for building leg strength and cardio endurance, but it also builds the core and shoulders as well. Perform drills using the sled, but keep these tidbits in minds:
  • Move at varying speeds 
  • Alternate running with marching (as in the video)
  • Drive the sled forward or laterally
  • Breathe! NO holding your breathe (try combining the sled with the Training Mask!)
That's cool "starter info". Grab a sled and make it your friend by using it in ways that benefit your overall training needs.

Making our way through the world with 'Alignment vs Agreement'


In today's modern world, it feels good when we find those who are in agreement with us.  It gives a sense of validation when we believe others are on the "same page" as us, seeing things as we see them.

But if we don't agree them, does that mean that we are "in a totally different book" and not even close to being on the same page?  

I don't think so.

A good friend of mine related the concept of "Agreements vs Alignment".  In essence, the concept is based on the thought that as people, we are interested in the support of those who agree with us.  Whether it's how we go about a certain project, live our lives, or a multitude of other things, the idea that others agree with us makes us feel good.  The problem is, sometimes if others don't agree with us, it becomes a conflict for us. We have to be right, so they MUST agree with and believe everything that we believe.

A better way is alignment.  Getting us all to agree on exactly the same thing is tough; getting us all aligned with the same thing is better. Alignment allows for room for people to be aligned in the same direction, but maybe with varying differences on how to get to the end result.  It's like seeing the big picture of a project, realizing there are multiple ways to bring it to fruition.

Through this cooperative effort of alignment, we can improve our relationships with teammates, family, friends, co-workers and others while improving our ability to accomplish goals together.

Expecting someone to agree with us is not always sound, practical or even productive.  Getting others aligned with us is a better way and can be productive in both our personal and professional lives.

Jump Rope and Battle Rope MISERY for conditioning



They say that misery loves company....but so does success!  :)

So if you want to get in great shape, you gotta get kinda miserable.  Get uncomfortable.  If you do, you'll love the success that it brings!

To get in shape, there are a wide variety of things that you can do. Running and biking are old school time tested staples that work. But I'm more of a "rope guy".  Using jump ropes and battle ropes you can get into great shape without the stress of running or having to bike on an extended distance. 

You literally stay in that one spot. One. Spot.

Here is a quickie "Rope Conditioning Challenge".  For this you will need a long battle rope and jump rope.
  • Step One: Set up your battle rope to an anchored mount
  • Step Two: Perform rope slam for prescribed amount of times (20-25)
  • Step Three: Rest and recover for 45-60 seconds
  • Step Four: Perform 50 reps of the jump rope
  • Step Five: Rest and recover for 45-60 seconds
  • Step Six: Perform battle rope wave for 30 waves <count your right arm>
....Rest 90 seconds, then repeat the above cycle 3 more times.



If you feel a tad miserable during the cycle then you are doing it right!

The key is in the execution



Planning and Execution are necessary to complete tasks successfully. But which is more important: well though out planning, or flawless execution??

These days I’m leaning towards the answer being execution. Both are important, but without execution the best thought out plans become second rate. 

Are you busy ‘planning you life’, or ‘executing your life’? They are both important, yet lean more towards executing the task vs creating a perfect plan. 

One tells you what you are capable of; the other SHOWS what you're capable of!


Ball Slam, Ball Rotations and the Training Mask



The more I train, the more variety that I find!  There are so many different exercises and drills out there that you could spend a lifetime categorizing and sampling each one.

What never gets old to me are medicine balls. You could come up with a gazillion ways to use them, and they aid in everything from strength to cardio work.

In these two vids, we use med ball slams and med ball rotational throws while wearing the Training Mask.  A good way to 'crush it' and add some "ouch" to this routine is:
  • Alternate the exercises set to set
  • Limit your training recovery time to 90 seconds between sets
  • Dial the training mask resistance up and down throughout sets.
A good set/rep range is 4 sets of 8-10 reps, but that can vary dependent upon the weight of the balls. Now go crush it!!