Seriously bro...Hard-CORE!
“Where are you at with your fitness training?”
This is a question I ask when anyone contacts me with training questions. Technically there is no right or wrong answer. I simply want to hear the verbiage used to describe whatever actions the person is taking when they “go workout.”
As I sit here tonight, reflecting on my training log from the last three years, I realize it isn’t a useful product to anyone else because it doesn’t accurately document the true state I am in while I exercise.
Challenging but rarely hard
My workouts are challenging some times but rarely hard. My workouts are not very defeating in terms of volume, number of lifts, or percentage of intensity. I do not feel particularly spent, tired, or “wasted” afterward.
Looking at the numbers and goals met, my workouts are productive. This is indisputable.
When people talk to me about strength training, they often say something along the lines of, “you are strong, but are you conditioned?” This comment is an effort to comfort themselves because they make a pointless comparison between they and I.
“Of course I am,” is always the answer.
“Well…How many miles can you run?”
“I am required to run 1.5 miles for my AFPT, and I always do.”
“No, that’s not conditioning Adam.”
“Ok, as an RKC I am required to snatch a 24kg kettlebell 100 times in 5 minutes. “
“No that is not conditioning either….”
Sad adjectives
Really? Are you certain? Did I just give you two examples of conditioning? Well, let’s look at a special belief system–it’s time to roast some cows.
I have reviewed many online training logs this evening. I logged on to a very popular message board, and reviewed the workouts of 15 individuals selected at random.
Across the logs, I see the words “hard” “plateau” “soul crushing” “demoralizing (LOL)” and “puke” in many of them. I see a progress pattern which looks like a flat line with little bumps.
As far as total weight moved, PRs, and time lines…I find I am not particularly impressed with their choice of training model.
I see a predictable pattern of injuries. Most annoyingly, I see other people posting comments like “great job!” in the same blocks where vomiting, shoulder pains, and knee aches are described from the “WOD,” whatever that means…
They are training hard
Without a doubt, these people are training hard. They are training so hard that they are breaking themselves. My issue is that they have been told this is a positive thing, something to strive for.
Sacred Cows of Conditioning
Let’s search for the Sacred Cows of Conditioning work: is it challenging or hard? Productive or defeating?
Can you explain the difference? Would be able to tell me what your program is, and why?
The difference is not always easy to spot for everyone. I think our society avoids challenges and immediately thinks that the word means “hard.” I think people make things hard when they do not understand how to make it properly challenging.
The guilty party in my mind is the collective group of us who choose to train others. Trainers, coaches, whatever title you like to carry. Many trainers do not know how to stack a challenge to change someone; they only understand how to make things harder.
The guiltiest of the guilty are those who are training people for “conditioning.”
On this site you have read about specificity, you have read about adaptation, and you have read about progress. Review those pieces and ask a simple question:
“What is conditioning, and how do I get it?”
Hopefully you are sharp enough to realize conditioning is a very specific item!
When many of you talk about conditioning, you are thinking about the ability to sustain movement in a specific way. A marathon runner would not be impressed with my “conditioning” because he expects me to run, and I am not impressed with his conditioning because I would expect him to do…well…I do a lot of dumb shit which he can’t do at all.
Conditioning = effective and efficient
So we are speaking directly on specificity, and we are talking about being effective while being efficient. This is conditioning. Being able to continue on, being able to do more, with renewed and continued energy.
If you want to be conditioned for a mixed martial art contest should you train like a kettlebell lifter? Should you train like a marathon runner? Should you train like a speed skater, or what about a linebacker?
Let’s rearrange the above question, Should a linebacker train like a mixed martial artist? What about a downhill skier? Should the linebacker train like a golfer?
Wait a minute….
A mixed martial artist should train like a mixed martial artist. In this case you don’t need to get better at swings, or squats, or kipping pull ups, you need to get better at punching, kicking, sprawling and wrestling…or did I miss something?
What about life conditioning? Do random high intensity exercise sessions prepare you for life? Does high rep squatting make my life easier as a ground combat instructor for the United States Military? No.
What about you as a banker, are you better prepared for a hard day at the office with an aching knee from hard tabata burpees?
Conditioning is all about specifics. This is why the most conditioned marathon runner will lose in a swim against the most conditioned swimmer.
What if the runner wanted to prepare for this swim meet, should he do 800m runs, combined with box jumps and handstands? Oh come on, that would be really hard!
Did I lose you?
Does it make sense to do a lot of random activities and hope you will be good at all of them?
I have an Arm wrestling meet coming up. If I can stay in the tournament I will be expected to go at least 6 or 7 times in a few hours. I need to get conditioned.
Should I train like a marathon runner today, a kettlebell lifter tomorrow, power lifter the next day, a baseball pitcher the next day, and a tennis player the day after?
Do you think I will do well at the arm wrestling tourney this way? What if I TRY HARD every day? Do you think that will change it? Surely if I TRY HARD I will do even better. I will try so hard I will puke my lunch out every day, but will I win the trophy?
Larger implications than training
What if I apply this model to career selection? I shall be discharged after a decade of honorable service very soon this spring. My options for career path are wide and deep.
Tell me, what if I choose to be a cook on Monday, a banker on Tuesday, a car salesman on Wednesday, a bricklayer on Thursday, and a doctor on Friday. Would you expect me to be successful with this approach? You know I will TRY HARD; some are certain that would be the key.
Is it the same or different? Is this productive? Are you trying to be average or are you becoming great? Are you a martyr or a master?
Martyrs can hold a “jack of all trades card” and they work hard to maintain it.
Being average at everything is not conditioning. It certainly is not mastery. Being good enough to suck at every sport is a poor way to spend your time training, why not become exceptional? It is your birthright to do so.
It is your responsibility to challenge this belief system, and if you choose to hold on it is your burden to deal with the consequences. Your body right now is the exact body you have earned. Life is not fair, and hopefully it never will be.
By the way, someone really did suggest I play tennis to get better at arm wrestling…as you can expect they did not beat me when we decided to test that one.
Choose.
Adam T. Glass
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{ 33 comments }
Good stuff Adam! Reminds me of the old Mel Siff line
“Any monkey can make you sweat”
Any trainer can make you sweat and have you crawl out of their gym. Most times we equate this as mentioned with success. Wrong. Progress and results need to be measured. Getting an athlete continual progress (read results) is what matters.
Rock on
Mike T Nelson PhD(c)
Give a 5 year old the power to issue orders to a group of elite athletes, the kid will smoke the piss out of them…Makes me wonder who is on the backend of some popular websites which are posting day to day exercise programs. “Run 800 meters, do 21 sumo deadlifts and 21 high pulls, than run 800m” What the fuck is that?
My RKC / z health coach pushed me WAY too hard when I saw him last weekend, partially my fault for not quitting, but y’know generally you give your “coach” the benefit of the doubt. But after not been able to train for nearly a whole week due to mentally sore legs, my doubt is whether I should just stick with teaching myself as I am getting a lot better at it and filming myself to check my form is proving useful!
Do you have one of David Horne’s Orbigrips? Apparently its very good for promoting recovery in the forearms after arm wrestling training, and also good for boosting arm endurance.
Good luck with the arm wrestling competition
Kris
Who was it?
The role of a coach is as follows- #1 help the clients identify goals, when they ask you to. #2 help the client line better selections of exercise to reach that goal, #3 provide guidence on better mechanical positioning for a given exercise (provided it tests better) and provide information used by the client to make better choices.
Not “push people” “motivate people” or “trash, destory, or crush” them. People will push themselves when you teach them how easy it is to reach their goals and crushing people is not the fastest path to better.
Jon Barber. Spent the first half of the session checking over my hardstyle snatch and swing form, which is what I wanted, then spent some time learning GS style, which was cool. Then we went through a “conditioning workout” that had me gasping for air and sweating madly, the exercises themselves were good (2 out of 4 were new to me), but doing silly amounts of reps in quick succession probably wasn’t the wisest of ideas.
We all learn from our mistakes, and mine was allowing someone else to decide my workout! The last 2 months of biofeedback led workouts have definitely taught me I am qualified to pick my own routines, even if I occasionally need inspiration with new exercise ideas.
Usually thats where your blog comes in handy, as you’re always posting good stuff
LOL he spent time looking at your “Hardstyle snatch” than you spent time working on a “GS” Snatch.
I do believe you have been tricked Kris.
I would put “First do no harm” as #1.
that should be a given…right now we are especially lacking in that area as a collective group.
I know the feeling of being run into the ground… its not fun and its when you’ll get injured the worst
On a happy note… 10 Pull ups today after making a little bet. I probably will work out later I have been sitting around way to much.
Fuckin’ a.
ditto david.
Great Article ATG. I HAD to look up what “WOD” meant (I have no idea either). It comes from the Crossfit world and means “Workout Of the Day”. I guess typing out the whole phrase is tough on the fingers after a demanding WOD!
Joe,
Google “crossfit hands” and look at Images and you’ll see why they have to keep things short and use acronyms.
Thats right, first we sucker them in to read the articles, than i get them to nod their heads and agree, than we show you how stupid the old practice was. Of course, if someone likes taking a potatoe peeler to their hands thats awesome, i can train them to peel those hands BETTER, FASTER, and SMOOTHER, if shredded hands are indeed the goal.
If they are NOT the goal, well i have some words of wisdom to share…
Wow…… this article sounds like it is about someone I know ! ME
Adam,
good stuff. Your talk about specific conditioning has me thinking–what would good conditioning for an office worker look like?
all the Office workers i have met wanted to a)lose body fat, b) gain lean mass or the great combo of the two which we call “Look good naked” the rare birds also play a sport, in which case i would address sport specific training items, AFTER we address A and B.
A general strength program with a cardio element would be a fine start. It could be body weight, it could be barbells, kettlebells, clubs, rubber bands, stair sprints with a box of copy paper–All i need to know is what is their goal, and how fast do they want to get their. Not a fan of systems of tools these days…
I’m a software developer, I do the 9-5 stint in front of a computer screen. My goals are similar to what Adam posted, although I’ve shifted most of the excess fat, just a little to go. Now its pack on the muscle and watch my strength soar!
Specific for an office worker is squats, then instead of slumping back into your office chair you can nicely control yourself, learn to hold a good posture in the seated position. Also anything that strengthens the back and abs is good because being seated all day really plays its toll on the back and also hamstring flexibility due to being in the same position most of the day!
I highly recommend trying to stay active during working hours, I often do a few bodyweight exercises when I go to the toilet just to loosen myself up!
great article adam why make something so easy so difficult, The path to least resistance my knew life slogan i have found the way it only took 32 years but in 30 more i will still be making progress and i am already beat up, good thing i joined your tribe. you make the most sense, i have learned so much from you and we are just getting started. I trusting myself and testing every move. This shits is so much FUN,
Mike, can you please film me a few clips this week..I would like to your work sets, just a about 20 seconds from each set. I want to see how you are moving.
Adam, will do need your help i am not very digital , can you give me the name and make of your camera and if anyone else can steer me in the right direction in this regard, i have no more excuse need to get up and running before march 20th and the video comp is over plus it will be a great tool for us to measure progress thanks adam.
mike: pick up a Flip Mino HD. It’s so easy a cave man could do it.
Adam, you have such clarity of thought, such a brilliant combination of reason and passion. I just want to express how refreshing it is to see scientific thought on the topic of physical training. Keep it coming.
I expect the same from all of you. Be your own hero, be your own scientist, do your own research, become your own guru. Things must not continue to move the way it has over the years, the change is now. The most important thing which must happen has already occured.
Adam,
I think this post of yours is one of the best things I have read in a very long time. I have kind of had this philosophy making it’s way around my head for a while now, but reading it in such a structured and sensible context really made the puzzle pieces fall in place. I’ve gone from following the advice of coaches, gurus, books, dvds and reading every other “expert’s” blogs and I have finally realized that the only “coach” that can truly appreciate what needs to be done is me and me alone. Specifics are the key. Example: Currently I am looking to become the strongest I can possibly be. I have some very specific strength goals I’d like to achieve this year. Swinging or snatching a 28 kg kettlebell for 10 minutes non-stop is only going make me better at swinging or snatching a 28 kg kettlebell for 10 minutes non-stop. Sure, I will get some auxilary benefits. But is it the best, most effective way to reach my goal? If I was enetering a GS competition then it makes sense to train like this, but what if my goal is to BUP a 40kg kettlebell before the end of the year, or to tear a full deck of cards before Easter? Surely my time will be better spent BUP pressing kettlebells and tearing cards? I think people nowadays are afraid of missing some “magic” exercise, philosophy or training tool and as such they spread themselves too thin. They hop from one bandwagon to the next, and instead of becoming awesome at one or two things they end up being above average in loads of different things. Jacks of all trades, masters of none. I fell into this trap, but having gone through the inevitable injuries, sticking points, lack of fulfillment and all the other negative things these people proudly wear like badges of honor, I have finally decided to listen to the coach that’s with me 24 hours a day. ME.
Chris
outstanding comment. The hardest finger to point is the one back at ourselves. my hope is my rants bring you closer to your goals, whatever ones you choose to pusue.
In terms of what is a good goal- the one you can get. There is literally an unlimted # of options on what we can do with our bodies, it can be overwhelming. Find something that is always exciting for you to train on.
I like the idea of GS. I think it is an amazing sport. I would rather hit my hand with a sledge hammer than train for it. I mean i fucking hate it. I really do. So no matter how much i like the idea, i hate the training. My grip events- I love them. A lot of people hate them. That is the way it all goes. No one goal is better than another,not really. So after the things you love
greeat post
david
whitch flip camera would you get? Is the ultra the best , i know nothing about that stuff. thanks man.
Either the MinoHD or the UltraHD. There isn’t a huge difference.
david thankyou very much, also wanted to thankyou for the ride you provided me at the grip and rip thanks so much.
Frank thanks to you as well it was a pleasure to meet you guys and will see you next year great people thanks for looking out for me
Be careful Adam, your making sense.
A very nice read! A lot of good information that makes perfect sense. Having a coach like you would be awesome but I guess reading through your information isn’t bad either.
Outstanding Article! It seems most trainers goals are to impress themselfs with how fast they can make you puke or how sore you become. As a 41 year old father/ Grandfather I need to drop fat, get stronger and ‘look good nekkid’. That is it. Then I need to maintain that so I am HEALTHY, strong and flexible throughout the remainder of my life.
Sometimes you don’t need to ask ‘what are your goals’ sometimes you need to ask ‘what should your goals be?’ I want to throw in the Highland games again sometime as a masters competitor, but the reality is I need to get HEALTHY and fit before I do anything. Getting healthy, strong, flexible, lookin good nekkid SHOULD be my first set of goals. After that re evaluate and go from there. Just my opinion.
Again, great article!