Results matching “Bird”

Monday, 26 Sep 2011 - Issues

This Week on Straight to the Bar

I'm constantly amazed at just how much my training is influenced by the people on this site. Whether you're looking for a new piece of equipment, an unusual exercise variation or just an idea of how others approach things, you'll enjoy these :

Ready to add your own opinion, workout log or training article? Just head over to the Forums, Training Logs, or swing by the Article Submissions page. They're fantastic ways to share your ideas.


Video : Single Arm Ring Push-Up

Love your ring training, and looking for a challenge? Try the Single Arm Ring Push-Up. Good fun.




Gymchat 137 - Grip, Clubs & Health

I'm a huge fan of hand and forearm strengthening. Serious grip training, and all kinds of leverage work.

This week we're taking a look at this superb partnership, particularly when it comes to using equipment such as clubs. Beautiful things.


Helping us explore this fascinating topic is none other than StrongerGrip's Ryan Pitts. Fantastic.


Details -

Who : Strength-training fans
Topic : Grip, Clubs & Health
When : Wed Sep 28, 9pm EDT (1am UTC)
How : Post a comment, question or reply

If you've never been to one of these discussions before, here's how to join in the fun. Simple, quick to set up and free.

And to see when it's on in your timezone, head over to the calendar.

See you there.


Quick update on last week's gymchat : Thanks once again to everyone who took part in the discussion on Heavy Training after a Break. Some superb ideas in there.

For those who missed out on the conversation, here's the direct link. Was a great one.


Tip of the Week: Everyone Should Compete, At Some Level

Each week we publish a number of tips and techniques via twitter, Google+, the forums, the blog; and now the newsletter. Wherever you are, there's always a way to improve what you're doing.

This tip is an answer to the question 'Do you think everyone should compete, at some level?', directed at Nathan Teodoro during the Conditioning II Gymchat. A very interesting response.


From Gymchat 135 - Conditioning II :

Nathan Teodoro
Nathan Teodoro.
I do, and here's why. When I was kickboxing, I was training for a big fight, and was doing about 2-4 hours of training per day, including all the basics, bag work, sparring, and so on. Because of the goal, my volume and intensity increased, and the additional sparring gave me ridiculous timing and distance. I could react so fast I didn't realize what I did until after it happened.

At that time, I had a roommate renting a room from me, and he was a decent taekwondo guy. We were getting ready to go out to meet some people at a club and he was feeling a little cocky and pretended to spar, and threw a kick toward me. I still have no recollection of doing ANYTHING, but he was looking up at me from the floor and holding his jaw. He didn't look happy at all. We went out but he didn't talk to me for a day or two. I had no idea what I did, but that's what competition does - it forces you past plateaus. That's why I think that competitive martial arts produce the best results, to be blunt.


Good stuff.


Re-reading : Never Let Go (Kindle Edition)

Never Let GoI love this book.

As an avid reader, I really don't care about the format that a book comes in. Paperbacks, hardbacks, ebooks, audiobooks - they're all good.

Still, I've been reading quite a few of them lately via the Kindle app on the iPad. For books where the precise placement of images is not exactly critical, this combination is ideal.


Fitting the bill perfectly is the book I'm currently re-reading : Dan John's Never Let Go. I stumbled across this one whilst browsing the Kindle Store, and another reading was definitely on the cards. It's a fantastic book.

Taking the form of a collection of Dan John's essays, Never Let Go shares his philosophy of life and lifting in a superb way. From the product description on Amazon :

'You'll learn...How to get stronger, faster and leaner; Simple steps to great conditioning; What it takes to compete at high-level athletics; Dan John's top training tips; Effective workouts to carry you through your training seasons; Variations of the classic 5x5 workout; Sample kettlebell and barbell workout combinations; Outdoor cardiovascular training options for athletes; And much more...'

As you can see, it's comprehensive. If you love Dan John's take on the world (and admire his ability to keep getting stronger without injury), check out Never Let Go. Brilliant.


StrongerGrip Loadable Club SetQuick update on the StrongerGrip Loadable Club Set we noted a while ago : I had a great discussion recently on club workouts for beginners. Great way to train.

When it came to the equipment part of the discussion, we both agreed on the loadable clubs from StrongerGrip. 3lb empty and around 8lb loaded up. Beautiful things.

Monday, 19 Sep 2011 - Issues

This Week on Straight to the Bar

I'm constantly amazed at just how much my training is influenced by the people on this site. Whether you're looking for a new piece of equipment, an unusual exercise variation or just an idea of how others approach things, you'll enjoy these :

Ready to add your own opinion, workout log or training article? Just head over to the Forums, Training Logs, or swing by the Article Submissions page. They're fantastic ways to share your ideas.


Video : Jump Rope Alteration

Dave Lemanczyk shares a great way to make your own skipping rope, or to modify an old one. Good stuff.




Gymchat 136 - Running

Although I've sampled a number of forms of strength-training, running isn't one of them. Yet.
This week we're taking a look at this enigmatic activity, and finding out just what I'm missing out on. How to train for it and how it helps with other forms of your training (and overall condition).

Helping us explore this fascinating topic is none other than Body by Long's Bill Long. Fantastic.


Details -

Who : Strength-training fans
Topic : Running
When : Wed Sep 21, 9pm EDT (1am UTC)
How : Post a comment, question or reply

If you've never been to one of these discussions before, here's how to join in the fun. Simple, quick to set up and free.

And to see when it's on in your timezone, head over to the calendar.

See you there.


Quick update on last week's gymchat : Thanks once again to everyone who took part in the discussion on Conditioning. Some superb ideas in there.

For those who missed out on the conversation, here's the direct link. Was a great one.


Tip of the Week: The Stages of Workout Nutrition

Each week we publish a number of tips and techniques via twitter, Google+, the forums, the blog; and now the newsletter. Wherever you are, there's always a way to improve what you're doing.

This tip is a brief look at the major stages of workout nutrition, and their goals. A bit of fine-tuning here can go a long way indeed.


From Gymchat 133 - Workout Nutrition :


Kurtis Frank
Kurtis Frank.
Any meal can contribute to a workout (glycogen replenishment mostly), but generally workout nutrition is broken into three segments. The pre-workout, the intra-workout (optional dependent on goals), and the post-workout.

Pre-workout is literally just a meal you eat before you hit the gym. It holds more importance than other meals (say, breakfast if you train in the PM) since the nutrients you ingest at this meal will still be floating around in your blood when it comes time for a workout.

Intra-workout is typically something you bring to the gym to sip on, and where stuff typically gets all fancy with supplementation and is the area most people like to talk about. (This includes post-workout shakes consumed immediately after training)

Post-workout is when you get home and make a nice meal. There are typically higher rates of muscular metabolism and generally more metabolic direction to muscle and away from fat mass (compared to other meals). So nutrients post workout tend to be put to better fates than other meals.


Good stuff.


Checking Out : Super Natural Strength

Super Natural StrengthThis looks fantastic.

As long-term readers know, I read a lot. Especially when it comes to Physical Culture.

Next on my list is a book that recently made its way to the Kindle, Bob Whelan's Super Natural Strength. Superb.

Super Natural Strength is a follow-up to Bob's Iron Nation, a compilation of training strategies from some of the heaviest players in the Iron Game. This is training the old-fashioned way - heavy weights, good food and plenty of recovery.

Good stuff.

NB : if you don't have a Kindle, this book is also available as a paperback; or it can simply be read online using something like Amazon's Cloud Reader.


StrongerGrip Loadable Club SetQuick update on the StrongerGrip Loadable Club Set we noted a while ago : I had a great discussion over the weekend on club workouts for beginners. Great way to train.

When it came to the equipment part of the discussion, we both agreed on the loadable clubs from StrongerGrip. 3lb empty and around 8lb loaded up. Beautiful things.

Over the past seven years this site's amassed an enormous amount of content. To help you find the highlights, I'll be taking an occasional wander through the archives.

We first looked at Ring Training (in this series) almost 3 years ago. While the basic idea is very much the same, a couple of new exercise variations have cropped up since then.

Here's another look at this wonderful form of training :

Monday, 12 Sep 2011 - Issues

This Week on Straight to the Bar

I'm constantly amazed at just how much my training is influenced by the people on this site. Whether you're looking for a new piece of equipment, an unusual exercise variation or just an idea of how others approach things, you'll enjoy these :

Ready to add your own opinion, workout log or training article? Just head over to the Forums, Training Logs, or swing by the Article Submissions page. They're fantastic ways to share your ideas.


Video : Power Wheel Push-up Races

Love it.




Gymchat 135 - Conditioning II

I love a dose of conditioning work, especially the outdoor varieties. Sandbags, tyres, ropes and so on.
This week we're revisiting our discussion on Conditioning (the first one was in July last year), everything from 'what it is' and 'the benefits it can bring' to the many, many great ways to get a dose in your own training.

Helping us explore this fascinating topic is none other than TDA Training's Nathan Teodoro. Fantastic.


Details -

Who : Strength-training fans
Topic : Conditioning II
When : Wed Sep 14, 9pm EDT (1am UTC)
How : Post a comment, question or reply

If you've never been to one of these discussions before, here's how to join in the fun. Simple, quick to set up and free.

And to see when it's on in your timezone, head over to the calendar.

See you there.


Quick update on last week's gymchat : Thanks once again to everyone who took part in the discussion on From Diabetic to Fit. Some superb ideas in there.

For those who missed out on the conversation, here's the direct link. Was a great one.


Tip of the Week: Getting More Light to Speed Up Bodyclock

Each week we publish a number of tips and techniques via twitter, Google+, the forums, the blog; and now the newsletter. Wherever you are, there's always a way to improve what you're doing.

This tip is one of the major elements in my recent transformation to early rising, the speeding up of the bodyclock by adjusting the amount of light received at different times. It's a fantastically simple way to do things.


From the article 30 Day Challenge : Becoming a Morning Person :


Increasing Sunlight in the Morning, Reducing it in the Afternoon

Dr Michael Hastings
Dr Michael Hastings.
This idea stems directly from the Horizon documentary noted below [3], specifically the comments made by Dr Michael Hastings, Prof Debra Skene & Prof Till Roenneberg. The idea is that the amount of light your body receives at different times of day can impact the timing of your body clock.
To speed up your body clock (and spend more time awake in the mornings, less in the late evening), simply increase the amount of light you get in the mornings, and decrease the amount in the afternoon. In the mornings, go out in the sun, switch a bright light on, work outdoors if possible - whatever fits in to your current schedule. In the afternoon, stay in a slightly darkened room, wear sunglasses - again, whatever ties in to your routine.

The point is simply to increase morning light, and decrease afternoon light.

NB : to do the opposite (if you need to spend more time awake in the evenings), just reverse this. Less light in the morning, more in the afternoon and evening.

Incredibly simple, works beautifully.

Checking Out : TRX Training Courses

Become a TRX TrainerI love the TRX. Beautiful thing.

If you're similarly enamoured and would like to train others in using this wonderful tool, this is the perfect way to get started. There are courses available for both the TRX and RIP products.

Perfect.


Feats of StrengthQuick update on the Feats of Strength DVD : A few weeks ago we noted this incredible resource. Fantastic.

If you're keen to incorporate some old-time strongman techniques into your own training, Feats of Strength is a perfect place to start.

Monday, 5 Sep 2011 - Issues

This Week on Straight to the Bar

I'm constantly amazed at just how much my training is influenced by the people on this site. Whether you're looking for a new piece of equipment, an unusual exercise variation or just an idea of how others approach things, you'll enjoy these :

Ready to add your own opinion, workout log or training article? Just head over to the Forums, Training Logs, or swing by the Article Submissions page. They're fantastic ways to share your ideas.


Video : Say No to Over Pressure

Very interesting indeed.




Gymchat 134 - From Diabetic to Fit

We all have different starting points.
This week we're taking a look at training and nutrition from another angle. How to take someone with a common medical condition (Type II Diabetes) and make a number of dietary changes which not only alter the condition itself, they allow new training approaches to be explored.

Helping us explore this fascinating topic is none other than Diabetes Warrior's Steve Cooksey. Fantastic.


Details -

Who : Strength-training fans
Topic : From Diabetic to Fit
When : Wed Sep 7, 9pm EDT (1am UTC)
How : Post a comment, question or reply

If you've never been to one of these discussions before, here's how to join in the fun. Simple, quick to set up and free.

And to see when it's on in your timezone, head over to the calendar.

See you there.


Quick update on last week's gymchat : Thanks once again to everyone who took part in the discussion on Workout Nutrition. Some superb ideas in there.

For those who missed out on the conversation, here's the direct link. Was a great one.


Tip of the Week: Jouko Ahola Discusses Atlas Stone Technique

Each week we publish a number of tips and techniques via twitter, Google+, the forums, the blog; and now the newsletter. Wherever you are, there's always a way to improve what you're doing.

This tip comes to us in the form of a video by freakishly strong Jouko Ahola, explaining and demonstrating Atlas Stone lifting technique.


From the article Jouko Ahola Discusses Atlas Stone Technique :





Jouko makes two excellent points here, specifically relating to his training approach. The first is that he trains using slightly higher steps than are found in competition, and the second is that he trains with heavier stones than those he competes with. Superb.


Checking Out : The ZFO Sports Weight Vest

Looking for a challenge? Try adding a weight vest to your training.

Once again, there are many, many sales on at this time of year (with Labor Day weekend in the US) and my favourite of these is in the 'Sports & Outdoors' section of Amazon. Particularly when it comes to stocking up on things that have an impact on numerous areas of my training - and a quality weight vest certainly does that.

My personal favourite is this one from Zfitness; though there are certainly plenty to choose from. If you're looking for a simple way to increase the resistance for a number of exercises, give a quality weight vest some thought.

Fantastic thing.


Feats of StrengthQuick update on the Feats of Strength DVD : Two weeks ago we noted this incredible resource. Fantastic.

If you're keen to incorporate some old-time strongman techniques into your own training, Feats of Strength is a perfect place to start.

Monday, 29 Aug 2011 - Issues

This Week on Straight to the Bar

I'm constantly amazed at just how much my training is influenced by the people on this site. Whether you're looking for a new piece of equipment, an unusual exercise variation or just an idea of how others approach things, you'll enjoy these :

Ready to add your own opinion, workout log or training article? Just head over to the Forums, Training Logs, or swing by the Article Submissions page. They're fantastic ways to share your ideas.


Video : Forward Step Down with Resistance Bands

This is a very interesting combination - part of a RBT series intended to minimise ACL injuries. The Forward Step Down with Resistance Bands.

Good stuff.


Gymchat 133 : Workout Nutrition

The other side of training - nutrition.
This week we're continuing our series on diet, looking at Workout Nutrition. What to consume before/during/after a workout, how it changes based on workout type, and why it all works. The good stuff.

Helping us explore this fascinating topic is none other than Examine.com's Kurtis Frank. Fantastic.


Details -

Who : Strength-training fans
Topic : Workout Nutrition
When : Wed Aug 31, 9pm EDT (1am UTC)
How : Post a comment, question or reply

If you've never been to one of these discussions before, here's how to join in the fun. Simple, quick to set up and free.

And to see when it's on in your timezone, head over to the calendar.

See you there.


Quick update on last week's gymchat : Thanks once again to everyone who took part in the discussion on Finding a Personal Trainer. Some superb ideas in there.

For those who missed out on the conversation, here's the direct link. Was a great one.


Tip of the Week: Tearing Your First Deck of Cards - Squeeze your Thumb

Each week we publish a number of tips and techniques via twitter, Google+, the forums, the blog; and now the newsletter. Wherever you are, there's always a way to improve what you're doing.

This tip comes to us in the form of a card-tearing technique correction from Jedd 'Napalm' Johnson, and shares an oft-overlooked part of the tearing process. The importance of the thumb.


From the article Three Technique Corrections for Tearing Your First Deck of Cards :
Many people fail to realize the importance of the thumb in tearing a deck of cards and barely engage it. The thumb can be used to secure the deck of cards in your hands by pressing hard against the side of the deck. The thumb can also be used to wrap over a fingertip or two to increase your crimp grip power on the outside cards.

Good stuff.


Checking Out : The BXT (Body Xtreme Trainer)

This looks fantastic.

The BXT is a progressive resistance tool for assisting with things like handstands, pushups and a whole lot more. It also serves as a suspension trainer of sorts, for a standard full-body workout.

Looks great. Anyone here tried one?


Feats of StrengthQuick update on the Feats of Strength DVD : Last week we noted this incredible resource. Fantastic.

If you're keen to incorporate some old-time strongman techniques into your own training, Feats of Strength is a perfect place to start.

Welcome to the Gymchats - SttB Articles

I love these discussions. They started back in February 2009 as a way to share, debate and learn a wealth of training-related information. In that time we've heard numerous ideas, tips and suggestions; and been pointed to some fascinating sites, apps, podcasts, books and equipment.

Thanks to everyone who's taken part - it really is appreciated.


Still, it always frustrated me a little that there's no easy way to point people to previous discussions. Unless you were there at the time, there wasn't a lot you could do.

Accordingly, we'll be moving these conversations to a platform that makes this sort of thing nice and painless : Google+.

Google+ (or just G+) offers a lot of advantages, both for the people who are there and those that can't make it at the time. Specifically :

  • Each post on G+ has a permalink, so you can point people to previous discussions. This is just the same as any other URL, so you'll be able to share it in the usual ways.
  • The questions/answers can be as long as you like - no more 140 character restriction. It's still a good idea to keep them reasonably brief (so people can read and absorb them in time), but you're not limited at all.
  • Posts and comments can be edited if necessary. If you spot a glaring mistake somewhere (in one of your own points), you can go back and fix it.

And seeing as we're moving to Google, a new name is in order. I'll be running with 'Gymchats', as it isn't too much of a change and makes the subject matter pretty clear. The topics themselves will be exactly the same.

Incidentally, if you haven't used Google+ before and would like an invitation, I have a few left. Otherwise, swing by my profile and add me to one of your circles.

Monday, 22 Aug 2011 - Issues

This Week on Straight to the Bar

I'm constantly amazed at just how much my training is influenced by the people on this site. Whether you're looking for a new piece of equipment, an unusual exercise variation or just an idea of how others approach things, you'll enjoy these :

Ready to add your own opinion, workout log or training article? Just head over to the Forums, Training Logs, or swing by the Article Submissions page. They're fantastic ways to share your ideas.




Video : Horseshoe Hearted in Phonebook Pages

If last week's discussion on Horseshoe Bending got you fired up and ready to give it a shot, check this out. Hearting a shoe in paper 'wraps'. Superb.




Gymchat 132 : How to Find a Personal Trainer

I love these discussions. They started back in February 2009 as a way to share, debate and learn a wealth of training-related information. In that time we've heard numerous ideas, tips and suggestions; and been pointed to some fascinating sites, apps, podcasts, books and equipment.

Thanks to everyone who's taken part - it really is appreciated.

Still, it always frustrated me a little that there's no easy way to point people to previous discussions. Unless you were there at the time, there wasn't a lot you could do.

Accordingly, we'll be moving these conversations to a platform that makes this sort of thing nice and painless : Google+.

Google+ (or just G+) offers a lot of advantages, both for the people who are there and those that can't make it at the time. Specifically :

  • Each post on G+ has a permalink, so you can point people to previous discussions. This is just the same as any other URL, so you'll be able to share it in the usual ways.
  • The questions/answers can be as long as you like - no more 140 character restriction. It's still a good idea to keep them reasonably brief (so people can read and absorb them in time), but you're not limited at all.
  • Posts and comments can be edited if necessary. If you spot a glaring mistake somewhere (in one of your own points), you can go back and fix it.

And seeing as we're moving to Google, a new name is in order. I'll be running with 'Gymchats', as it isn't too much of a change and makes the subject matter pretty clear. The topics themselves will be exactly the same.

Incidentally, if you haven't used Google+ before and would like an invitation, I have a few left. Otherwise, swing by my profile and add me to one of your circles.

The discussion itself : How to Find a Personal Trainer


Time to take your training up a notch.
No matter what your training goals are, chances are you've considered the possibilities of having your own Personal Trainer. Someone to help design a program and to keep you on track.

This week we're discussing exactly how to find one, the many benefits they bring and the types of things to consider. Helping us explore this fascinating topic is none other than Personal Trainer Kirk Fontaine (@fitnewbie). Fantastic.


Details -

Who : Strength-training fans
Topic : How to Find a Personal Trainer
When : Wed Aug 24, 9pm EDT (1am UTC)
How : Post a comment, question or reply

If you've never been to one of these discussions before, here's how to join in the fun. Simple, quick to set up and free.

And to see when it's on in your timezone, head over to the calendar.

See you there.


Quick update on last week's twitterchat : Thanks once again to everyone who took part in the discussion on Horseshoe Bending. Some superb ideas in there.

For those who missed out on the conversation, here's a brief summary. Was a great one.


Tip of the Week: Rope Climbing Technique - The Cinch and Pinch

Each week we publish a number of tips and techniques via twitter, facebook, the forums, the blog; and now the newsletter. Wherever you are, there's always a way to improve what you're doing.

This tip comes to us in the form of a video from CrossFit Oldtown, and shares one of the most popular techniques for climbing a rope.


From the article Rope Climbing Technique : The Cinch and Pinch :

Good stuff.


Looking Forward To : Feats of Strength

Feats of StrengthNow this is my kind of training.

If you've ever considered learning some of the strength feats that performing Strongmen have long been known for, this is an ideal place to start. Bending steel, tearing phonebooks, breaking chains and so on. The good stuff.

Bud Jeffries and Logan Christopher both demonstrate each one, along with various tips and techniques that'll make this a serious part of your training. To get an idea, check out the video.

Whether you're planning to be a professional strongman (or woman) or not, learning these skills will help you to become insanely strong. Beautiful.



SEALFITQuick update on the SEALFIT Training : A few weeks ago we noted this incredible training approach. Fantastic.

If you're keen to incorporate some military fitness into your own training, SEALFIT is a perfect place to start.

Long-term readers of this site may recall the switch to Biphasic Sleep, which was not only extremely successful; it's a highly recommended routine. Details here.

Whilst I maintained the somewhat uncommon sleep routine, I completely overlooked the process of switching to it in the first place. It was my initial 30 Day Challenge.

In fact, it wasn't until I saw this talk (the video below) by Google's Matt Cutts that I really thought about the power of these challenges to bring about lasting lifestyle changes. Almost immediately I began analysing various aspects of my life to find things that I'd like to change.

This is the first of those.

Why would you want to do this?

Firstly, a bit of background. For as long as I can remember, I've been a night person. I've always been far more productive at midnight than at 10 in the morning.

Consequently, 5 years ago when I made the switch to a Biphasic Sleeping routine, I decided to take my nap in the early evening, and my 'core sleep' a number of hours later - in the early morning.

This worked extremely well, and I followed the same routine - unchanged - for almost 5 years. In fact, the only change during that time was the frequency of adherence.

When I first made the transition, I would have a night of monophasic sleep every month or so; depending on my schedule. Sometimes a biphasic routine just isn't possible, or even desirable (for example, if you're dining with friends during your usual nap time).

This occasional night of monophasic sleep gradually became a couple of nights, then a few; and eventually moved to a week or more. Particularly when travelling, when it was only possible to see/do things at certain times.

For this experiment, I decided to push the monophasic sleep period to an entire month. If successful, I'd return to a biphasic schedule at a slightly earlier time than before. Perhaps something like 4:30pm - 6:00pm for the nap, and 10:00pm - 4:00am for the core sleep.

As for the question of 'why?', there are a couple of reasons. The first is simply that it provides a different set of things to photograph; think of sunrise, frost and early morning light. These are all things that I very rarely see on a late night schedule.

The second - and perhaps more important change - is an anticipated increase in productivity. This is based on anecdotal evidence from those who've made similar changes, notably Steve Pavlina [1] and Leo Babauta [2].

Whilst this increase is perhaps more hoped for than expected, the important point for me is that starting the day earlier isn't likely to reduce productivity at all. Not in the long term, anyway.

How Have I Done This?

First, let me point out I elected to break my own cardinal rule for these challenges (and for many transitions, actually) : to only change one thing at a time. As this one involved a major lifestyle shift, I decided to adjust several things at once.

These were :

Increasing Sunlight in the Morning, Reducing it in the Afternoon

Dr Michael Hastings
Dr Michael Hastings.
This idea stems directly from the Horizon documentary noted below [3], specifically the comments made by Dr Michael Hastings, Prof Debra Skene & Prof Till Roenneberg. The idea is that the amount of light your body receives at different times of day can impact the timing of your body clock.
To speed up your body clock (and spend more time awake in the mornings, less in the late evening), simply increase the amount of light you get in the mornings, and decrease the amount in the afternoon. In the mornings, go out in the sun, switch a bright light on, work outdoors if possible - whatever fits in to your current schedule. In the afternoon, stay in a slightly darkened room, wear sunglasses - again, whatever ties in to your routine.

The point is simply to increase morning light, and decrease afternoon light.

NB : to do the opposite (if you need to spend more time awake in the evenings), just reverse this. Less light in the morning, more in the afternoon and evening.

Taking Vitamin Supplements at Different Times

Although I hadn't seen any information on this, I decided to switch my Vit D supplementation to the mornings for the same reasons as those above. To make things easier, I took my other vitamin supplements at the same time.

Previously they were all taken just after my last large meal, typically around midnight.

Allowing for 8 Hours' Sleep

Although I rarely get anything approaching 8 hours of sleep with a biphasic routine, as I'd switched back to monophasic for this challenge I was typically sleeping around 7.5 hours a night. I allowed myself at least 8 hours per night - giving myself a small buffer zone of at least half an hour, just in case. This usually meant going to bed around 11:30, and waking up a little after 7.

Setting the Alarm as a Backup, Slightly Earlier Each Week

Alarm Buttons
Alarm Buttons. Photo by mnapoleon.
As a second line of defence - just in case the half hour buffer was not quite enough - I set an alarm to go off about 10 mins afterward. This time gradually came down week per week : just after 8 (the alarm isn't all that accurate, it's within about 10 mins), just before 8, about quarter to, about 7:30. I moved my bedtimes forward slightly to line up with these changes.

NB : this half hour buffer proved to be useful, at least at the beginning. Gradually my sleep time came down (by a minute or two each day), and now I regularly wake before the alarm goes off.


Improving Sleep Hygiene

When I initially changed over to a biphasic routine, I didn't pay a great deal of attention to sleep hygiene (removing distractions, light sources etc). This time around I eliminated objects, light sources, sound and activities - as much as possible - from the area in which I sleep.

It's now quite a dark, simple room; and falling asleep within minutes is almost inevitable.

Watching Podcasts, Movies etc Earlier in the Day

This lines up with the sleep hygiene improvements. Wherever possible, I now watch podcasts, movies etc slightly earlier in the day. Preferably not whilst sitting in bed, using a laptop (which was the norm previously).

Greatly Reducing Coffee Consumption

Although I wasn't entirely sure that this was related to being a morning/evening person, I felt that this would be a good opportunity to make the transition. After all, it does have an impact on how alert you feel at various times (up for a few hours, followed by a slight - or severe, if you drink a lot in a short period - crash).

How much? Over time, I gradually reduced it from 8-10 cups per day to 1 cup per day. I've been on that quantity for more than a year now.


For this experiment (and it's a permanent change) I cut this back to 1 cup per week; replacing the other cups with green tea. Accordingly, I never missed the 'hot drink on a cold day' feeling. And the once per week thing ensured that occasionally when I found myself in a cafe or with friends who always drank coffee, I could still enjoy one.

All-in-all, it was much easier than I expected it to be. Nice and painless.

Eating Large Meals Earlier

As I mentioned above, prior to this change I usually ate a large meal a couple of hours before sleeping, which usually equated to somewhere around midnight. One of the things I noticed immediately was that by starting the day earlier, I was hungry a lot earlier. I switched to having a large breakfast almost immediately.

And yes, that replaced the meal at midnight. I eat a lot, but not quite that much.

Changing Workout Times

As with the 'timing of large meals' change above, this was one that just felt right, and began a couple of days into the experiment.

I still have the 'light session in the morning, heavy session in the evening' routine, I've just brought both workouts forward a bit. A few hours.

Monday, 15 Aug 2011 - Issues

This Week on Straight to the Bar

I'm constantly amazed at just how much my training is influenced by the people on this site. Whether you're looking for a new piece of equipment, an unusual exercise variation or just an idea of how others approach things, you'll enjoy these :
  • Al HeinemannThe Bulgarianization Experiment
    Al Heinemann
    This is a very interesting insight into how different trainers deal with their clients, and which approach is most effective. Definitely one to think about.

  • Scott Andrew BirdAustralian Strongman Don Athaldo
    Scott Andrew Bird
    Walter Joseph Lyons (better known as Don Athaldo) was an Australian Circus Strongman in the 1920s and 1930s. Although he published several books, it was his The Athalding System mail-order offering that helped give him lasting fame.

    Here's a brief biography of this incredible man.



Ready to add your own opinion, workout log or training article? Just head over to the Forums, Training Logs, or swing by the Article Submissions page. They're fantastic ways to share your ideas.




Video : Farmers Walk Variations and Alternatives

A brief overview of Farmers Walk technique and variations. If you're just beginning your Strongman career, this is definitely one to check out.

Great information Josh.




Twitterchat 131 - Horseshoe Bending

Ready to take your bending up a notch?
As strength feats go, a spot of horseshoe bending is downright impressive. This week we're discussing how to get started - and for the seasoned veterans, how to fine-tune things a little - in the world of Horseshoe Bending. Progressions, Wrapping, Techniques and much, much more.
Helping us explore this fascinating topic is none other than the Diesel Crew's Jedd 'Napalm' Johnson (@jeddjohnson). Fantastic.
Details -

Who : Strength-training fans
Topic : Horseshoe Bending
When : Wed Aug 17, 9pm EDT (1am UTC)
How : Include #sbgym in your tweets.

If you've never been to one of these twitterchats before, here's how to join in the fun. Simple, quick to set up and free.

And to see when it's on in your timezone, head over to the twitterchat calendar.

See you there.


Quick update on last week's twitterchat : Thanks once again to everyone who took part in the discussion on Supplements : Vit D. Some superb ideas in there.

For those who missed out on the conversation, here's a brief summary. Was a great one.


Tip of the Week: Maximising Your Workouts

Each week we publish a number of tips and techniques via twitter, facebook, the forums, the blog; and now the newsletter. Wherever you are, there's always a way to improve what you're doing.

This tip comes to us from Synergy Athletic's Joe Hashey, and shares some simple ways to ensure you get the most from your training sessions.


From the article 5 Ways to Maximize Your Workout :

Squat
Squat.
Whether your time is devoted to your family, a career or anything inbetween, chances are your schedule is pretty-well full. Wasting time in the gym simply isn't an option.

Here are a couple of tips to make the most out of that invaluable gym-time.


  • Monitor Rest Periods.


    In order to achieve your goals, you should be aware of a proper rest period. Also, the rest period should vary according to your objectives. Not only will this save you time, but it will make your workout more effective.

  • Be Creative With Conditioning


    Many people are looking "to get in better shape." This doesn't have to mean trotting away the hours on a treadmill. You can lift AND condition on the same days. Since we are focused on athlete training, strength development is important, however it won't go far if the person is always fatigued. During pre season preparation, we include things like 6 x 30 yard hills, DB circuits, rope battling, and sledgehammer conditioning. Often, these exercises only take 10-12 minutes to perform at a high intensity.

These are general principles that can be adapted to fit your training goals. For example, my rest periods on maximal effort lifts are longer than on repetition and supplemental exercises. That doesn't mean I shouldn't pay attention to time, it just means I need to adapt the rest period to meet my goals.

With everything on your plate, your training session should be well paced and planned to be efficient and maximize results! Remember, make corrections, not excuses.

Good stuff.


Reading : The Way to Live

I love this book.

Recently I've been reading a load of books on the history of Physical Culture, and George Hackenschmidt's The Way to Live is the one I'm currently working through. Absolutely superb.

First published in 1908, The Way to Live has been published numerous times since - in fact it's still one of the largest selling books on Physical Culture. My own copy is decidedly more recent, but just as full of incredible information. It's a great read.

Full review shortly, but just quickly, here are the main parts of the book :

  • Dozens of very inventive exercises (both bodyweight and weighted), for people at any stage of their training
  • Hackenschmidt's thoughts on training, nutrition and recovery
  • A brief biography of Hackenschmidt, complete with numerous photos of the champion wrestler

As you can see, there's a lot in there. If you're at all interested in the history of this great man, The Way to Live is essential reading. Love it.


SEALFITQuick update on the SEALFIT Training : A few weeks ago we noted this incredible training approach. Fantastic.

If you're keen to incorporate some military fitness into your own training, SEALFIT is a perfect place to start.

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