Squat Workout, Mountain Bike Workout, & Strength Workout Tips

Had a nice little surprise today. I was walking Bally the Dog and at the stoplight, a guy rolled down the window of his mini-van and yelled, "Craig Ballantyne. I love your workouts!".

Whoever you are, you made my day. Thanks!

But I also know this...

You can't please everyone.

After all, there are websites dedicated to hating Mother Theresa. Mother Theresa!?! And Justin Bieber. Justin Bieber!?!

So if someone is negative to you, forget about them. Focus on the POSITIVE people in your life. There are MORE of the positive folks and they are far more important.

Now let's hit the training info.

My training today:

1) Vertical Jumps

2) Box Squats

3A) Glute-ham raises
3B) Barbell lunges.

And lots of upper body stretching.

Also received some great questions on the Turbulence Training Facebook page.

Q: Which of your workouts would you recommend for a mountain biker?

Answer:
Depends on how much the person mountain bikes, I'd use something basic like squats once per week plus some bodyweight exercises (3-4 for a total body workout) and then another day later in the week of a dumbbell lunge or stepup and more bodyweight exercises (3-4 for a total body workout). I can't think of which specific TT workout would do that...if you have the main manual, use TT2K3 or TT 2k4.

Q: hey craig, for the past 8 weeks I've been using turbulence training for fatloss. Is it possible to increase strength without being on a muscle building diet/routine? Is there an amount of reps that is better suited for strength gains?

Answer:
Yes, you can gain strength without getting bigger. The lower the reps, the heavier the weight, the more strength you will build. To be safe, if you are using 8 reps per set now, increase the weight by 5% and drop the reps to 6.

Today's kick-butt mindset tip:

Ask yourself: How can I get what I want? What do I need to do to get there? Then make a plan. Take action. It's that simple to get started.

Stay strong,

Craig Ballantyne, CSCS

PS - Canadian Thanksgiving coming up this weekend...

...and definitely will enjoy some food, but will also remember the truth about Diet vs Exercise we show in this video:

=> Diet vs Exercise for Fat Loss