How I Would Do It

Reached in the old mail bag and picked out a good one for today"

Eric writes:

John,

Here is what I have to work with: Wrist Roller, Iron
Mind Gripper #1 and # 2, Grip Sleeves 2" thick, and
barbells. What would be a good weekly routine?

Thanks in advance.

Eric, a couple things to keep in mind before I get started: Im going to tell you how I personally would train with the a equipment you have listed. It is important though to understand that there are many ways to go about it and there are certainly many other options.

And as I often mention, the overall goal dictates the necessary action, and my goal may not be the same as yours but in any case, I'll provide how I would do things, and you can take from it what you will.

First of all, Im going to "lift" three days per week and do conditioning work on the in-between days.

Conditioning sessions last roughly 20 minutes, non-stop and might consist of track running, jumping rope, calisthenics, hill running, stair running etc.

Doesnt really matter as long as it gets the heart rate up.

As for the lifting, I would suggest three pushes, three pulls grip, neck, abs and a few other assorted odds and ends.

Since we are limited by the available equipment only, I would suggest something along these lines:

1. Overhead press
2. Standing Curl
3. Pushup
4. Row
5. Push Press
6. Shrug

For the Grip:

7. Hand Grippers
8. Wrist Roller Each Hand

For Legs:

9. Squat or Deadlift (I prefer the Squat)

No racks to it has to be high reps - a real killer.

Abs:

10. Situps
12. Vacuum

Neck:

11. Wrestlers Bridge or manual resistance

Misc:

12. Muscle Control
13. Breathing exercises

This workout should take roughly 45 minutes to an hour to complete and if feel like doing any thing else, you're slackin off.

Now, keep in mind that these choices are entirely limited by what is available. If it truly were "me" I would add in a pullup bar, somewhere to do dips, a trap bar, a bench, a neck strap, some Indian clubs and maybe a few other things.

All of these would add variety, but not variety just for the sake of variety, they add variety for either increasing options to prevent boredom, or providing options that other available exercises do not.

again, thats just me and my own cavalier attitude.

Also keep in mind that this workout (or any workout for that matter) is worthless by itself. It's the improvement over time that matters most of all.

Train hard,
John Wood

P.S. In case you missed it, we've just released a few classic training books from Bradley J. Steiner that should be in your library. Get em here.

The Next Crazy Thing I'm Doing

I went into grad school right after I stopped playing football and even when my playing days were over, I still continued to train. I had a quality barbell, a few hundred pounds of plates, a few assorted grip tools and a floor.

It was all I needed, and I actually did most of my training in the kitchen of the efficiency apartment I used to live in.

I kept up the strength stuff alright but for over two years I neglected the conditioning work. I knew I needed it but I did not enjoy it, and just couldn't bring myself to do it.

Without a strength coach yelling at me, I didn't have to either.

Well grad school finished and it was time to start cranking FHS up to high gear. I started focusing everything in my life on Excellence and along with that was the conditioning work I had been missing.

So I began to go running again. - it was tough as hell as first, (but it always is), but after sticking with it, I have actually grown to enjoy it.

Im in better shape now than when I was a player which I think is pretty cool. Not to mention that the conditioning work has also kick-started my strength work nicely.

If you have been reading my emails for a while, you have heard me talk about this subject frequently and it's a good idea in more ways than one to get and stay in shape.

Anyhow, this coming weekend I had plans that got canceled at the last minute and after hearing this, my girlfriend asked me if I would like to run a 5k race that is going on at a park near her house instead.

I thought about it for a minute and with no specific long distance training, said sure, sign me up. -- Yes me, the guy who used to hate running and has never run a race in his life.

I figured that my average conditioning workouts last around 30 minutes anyway so 3.1 miles shouldnt be too bad at all.

Im interested to see how I do and in case youre wondering, at a solid 255 lbs, (not too far off my playing weight) Ill be more of a Clydesdale than a Thoroughbred but that suits me fine.

I also haven't changed my current training either. Wednesday was a great strength workout, today (Thursday) will be a normal conditioning session Friday will be a great lift and then its game time on Saturday morning (lust like the old days.)

To me its just another workout, and like all my workouts, Ill take it to the limit.

Wish me luck... or on second thought, dont bother, This aint about luck.

Train hard.
John Wood

Why It's Good to Be Uncomfortable

Yogi Berra, in his infinite wisdom, once said: 'You can observe a lot just by watching' and like most Yogi-isms, this one becomes even more profound the more you think about it.

The truth is, the 'Secret' to success for a lot of people is to simply pay more attention to things that most people dont. In doing so, youll be rewarded with a greater understanding of how things 'work' which is a tremendous advantage indeed.

As time goes by, I have learned to do just that, take a step back and pay more attention to things - especially the things that I though I already knew - and a whole new world has opened up for me.

Now, according to the Rational Choice Theory, one would instinctually make choices that lead to the greatest 'benefit' with the least amount of hassle. In short, the road if least resistance toward getting the things we want.

Makes sense when you think about it, I mean, we live in relative comfort, with food, heat and shelter readily available, something that our ancestors hundreds of years ago had to struggle mightily for.

Modern comfort is certainly nice but the thing of it is, there is such a thing
as becoming too comfortable.

You see, struggle is necessary to teaches us, make us stronger and causes us to grow physically, mentally, and morally.

Think of the processes by which your muscles grow - you subject them to exercise above and beyond what they are comfortable with and used to. Theyrespond by growing stronger. Getting in shape is the same way - physical exercise causes the heart and lungs to get out of their comfort zone and begin to use the available oxygen more efficiently.

But if you do nothing and simply exist as you are - in relative comfort - your body will fall to the level of comfort to which it exists in which ironically, isnt
what most people want.

The bottom line here is that its good to be uncomfortable, to be 'Hungry' for change because you wont be motivated to do the things which can actually bring about change otherwise.

As far as working out, Im not talking about having to wrap your barbell in barbed wire or doing squats barefoot on broken glass, that would understandably be taking things too far.

What I am talking about is pushing things just a little bit beyond what you feel is even possible.

If you know in your heart you can get 10 reps with a certain weight, go for atleast 11. If you dont feel like getting up early to go for a jog, that may be a sign that that is exactly what you should be doing.

Youll surprise yourself when you begin to look at things this way.

The key here is to challenge yourself - take that next step, even if and especially
if you are a little bit scared. Many people reach that threshold, only a few will
cross it.

Will you be one of them?

Train hard.
John Wood

P.S. If youve ever played ball at the park, you know that there are plenty of
fence sitters. Sure, its easy to sit and watch but the fact of the matter is you
cant win the game while standing on the sidelines.

Roughly 14 weeks from now, there will be a VERY good reason to be a Gripper Training Email Member - an announcement will happen in the very near future
as to what I am referring to but I highly suggest you take this opportunity to
order a set of grippers and join up if you have not done so already as you will
not want to miss out on this.

Your training will never be the same. Here is the link, you know what to do:
Captains of Crush

Or, you can order the New 'Tweeners' here:Iron Mind Tweeners