Get Strong

Today's training for me hit a lot of upper back exercises, including face pulls, wide-grip rows, db chest supported rows, wide pulldowns, and then some meathead arms.

Here's a great quote that will encourage you to get strong.

"Strong people are harder to kill than weak people, and more useful in general." - Mark Rippetoe.....#truth

Also did a great www.turbulencetrainingfanpage.com QnA session today. Here are some of the best Q's.

Q: Trained a "fatloss" client today. Did mobility wk, interval treadmill work for 20minutes then supersetted with weights. My question is: Does it really matter if I do weights first then intervals? I normally do weights first but just wanted to switch it up with her..Thanks..

Answer:
Doug - If strength gains are not a goal, then no, probably doesn't matter. It's a good way to trick clients into thinking they are working harder than they are, too.

Q: Is it ok to strength-train my lower body one day then do intense cardio like spin for an hour or run 6k the next day?

Answer:
Bernadette - depends on what you mean by ok. just be careful of overuse injuries. that is your biggest risk. muscles, achilles tendon, knees, hips, low back, etc. make sure you are doing a thorough warm-up. and get some
complete rest days in there somewhere.

Q: I hate long boring cardio! how can I build cardiovascular endurance without it?

Answer:
Unless you want to run a marathon, interval training will do the job
- http://www.TurbulenceTraining.com/intervalreport

Today's Training Resource:

Jason Ferruggia talks sprint training while on a strength program:

- http://www.ttfatloss.com/workouts/sprinting-tips/

Today's Kickbutt Mindset Tips:
Write down your personal beliefs/philosophies and allow those to guide your decisions. If a request does not fit your belief system, it is ruled out. You don't have to agonize about it. It just isn't even considered. Establishing your beliefs = less stress. Stand up for what is right for YOU. Here are the rules for my life:

http://www.earlytorise.com/2011/07/20/12-rules/

Success loves speed...take action. Don't wait for the time to be right. NOW is the only right time.

And now a little prediction: One day Google & Facebook will publicly release data on everyone's Internet behavior...so do you want it to be known that you check FB 117 times per day? (Of course, even if they don't release this data...it probably wouldn't hurt to act as if they were going to...respect the Internet and how you use it.)

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer