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Eight Habits for Long Term Fitness Success–#8 Embrace the Suck

There are thousands of different workout programs and methods to use to become more fit.  These range from at home workout videos, to aerobic or yoga classes, to bootcamps and group functional training workouts.  Methods, benefits, and risks/drawbacks could be debated until our last breath and often are among fitness professionals.  One thing I’ve come to learn in my twenty years in this industry is that dogmatic approaches rarely pan out, and you are better off steering clear of anything or anyone who claims any one method of training is optimal and a cure all for everyone under every circumstance.  However, I do believe that there are some universal habits that will vastly improve someone’s fitness.  For the sake of this article, I will stick with habits which only involve movement, with an understanding that nutrition, rest, recovery, stress management, and body weight all impact fitness as well.

To know what habits will best improve long term fitness, we must first define the term.  There are three definitions of fitness. The first (and newest, brought on by the growth of the fitness industry) is “the condition of being physically fit and healthy.” This definition misses the mark as it uses the root of the word in it, and doesn’t really tell us anything.  The second definition is “the quality of being suitable to fulfill a particular role or task.”  This definition is a little bit better.  We can see here that the fitness required to be an NFL offensive lineman and the fitness required to run the Ironman in Hawaii is much different.  This still doesn’t get to what most of us think of when we describe someone as being fit.  The third definition, and the one I find to be most relevant to the general population, is “an organism’s ability to survive and reproduce in a particular environment.”  Put differently, your ability to reproduce and pass your genes onto the next generation.  At first glance, this may seem like a poor definition.  If we go back 100-500 years to a time where modern technology and medicine couldn’t “fix” everything, this definition is ideal.  If someone is over or underweight, they struggle with fertility.  If someone has major health complications, injuries, etc. they would have a hard time attracting a mate, defending themselves/home, or feeding themselves.  Certain lifestyle choices will absolutely reduce fertility rates (smoking, drinking, stress) therefore decreasing one’s fitness.  Operating with the biological definition of fitness, I find that the following eight habits will set you up for a lifetime of greatness.

Jeff Tirrell, CSCS, CSFC, Pn1

Embrace the Suck

As humans we tend to gravitate toward things that we are good at and that don’t make us uncomfortable.  In training it’s fine to play to your strengths.  Do the things you like, enjoy, and are good at.  After all, one of the most important things for long term success is consistency.  If you don’t like what you are doing, then long term you won’t stick with it.  However, the things that we aren’t good at often expose critical weaknesses or shortcomings.  Find the things you aren’t good with and do at least one of them each time you train.  This could be mobility, balance, heavy strength work, a certain exercise, etc.  For every three things you do that you like and are good at, try to have one thing included that is mentally and/or physically challenging that doesn’t feel natural (but is still pain free) and you don’t particularly enjoy.  This will help ensure that there are no “kinks” in your fitness armor.

Wrapping It All Up

Move daily doing something.  Accumulate 4+ hours of training each week.  Hit every movement pattern while minimizing machines and single joint movements.  Training should be ordered as follows: Soft tissue/self-massage, stretch/mobilize, activation/core/balance, speed/power/agility, strength, and then conditioning/cardio. Do things you aren’t good at, and don’t ignore pain.  Do all of this for months, years, and decades on end and reap the rewards of a solid fitness program on quality of life, aesthetics, and resiliency.

 

Eight Habits for Long Term Fitness Success–#7 Don’t Train Through Pain

There are thousands of different workout programs and methods to use to become more fit.  These range from at home workout videos, to aerobic or yoga classes, to bootcamps and group functional training workouts.  Methods, benefits, and risks/drawbacks could be debated until our last breath and often are among fitness professionals.  One thing I’ve come to learn in my twenty years in this industry is that dogmatic approaches rarely pan out, and you are better off steering clear of anything or anyone who claims any one method of training is optimal and a cure all for everyone under every circumstance.  However, I do believe that there are some universal habits that will vastly improve someone’s fitness.  For the sake of this article, I will stick with habits which only involve movement, with an understanding that nutrition, rest, recovery, stress management, and body weight all impact fitness as well.

To know what habits will best improve long term fitness, we must first define the term.  There are three definitions of fitness. The first (and newest, brought on by the growth of the fitness industry) is “the condition of being physically fit and healthy.” This definition misses the mark as it uses the root of the word in it, and doesn’t really tell us anything.  The second definition is “the quality of being suitable to fulfill a particular role or task.”  This definition is a little bit better.  We can see here that the fitness required to be an NFL offensive lineman and the fitness required to run the Ironman in Hawaii is much different.  This still doesn’t get to what most of us think of when we describe someone as being fit.  The third definition, and the one I find to be most relevant to the general population, is “an organism’s ability to survive and reproduce in a particular environment.”  Put differently, your ability to reproduce and pass your genes onto the next generation.  At first glance, this may seem like a poor definition.  If we go back 100-500 years to a time where modern technology and medicine couldn’t “fix” everything, this definition is ideal.  If someone is over or underweight, they struggle with fertility.  If someone has major health complications, injuries, etc. they would have a hard time attracting a mate, defending themselves/home, or feeding themselves.  Certain lifestyle choices will absolutely reduce fertility rates (smoking, drinking, stress) therefore decreasing one’s fitness.  Operating with the biological definition of fitness, I find that the following eight habits will set you up for a lifetime of greatness.

Jeff Tirrell, CSCS, CSFC, Pn1

Don’t Train Through Pain

We’ve all heard the tough guy mantras of “No Pain, No Gain” or the Marine Corps mantra of “Pain is weakness leaving the body”.  The reality is that pain is a big red flag that something is wrong.  While there are a lot of reasons pain can be present (including mental health issues), training through pain typically only makes things worse, can lead to more serious injury, and may lead to a long-term time off from training.  When pain is present, we want to train around it, not through it.  This can be done by limiting range of motion, elimination or emphasizing certain muscle actions (Eccentric, Concentric, Isometric), or simply finding a different exercise that targets the same muscle groups.  Some individuals just seem to have problems with certain exercises.  As long as there are other exercises that they can train the same muscles with similar types of movements, then this is not a big deal.  If pain is chronically present and begins to impact day to day activities, then it’s best to see a skilled Physical Therapist to help troubleshoot and find a good solution.  Effort/challenge are good and often needed for progress.  Pain on the other hand, especially long term will lead to problems.

Eight Habits for Long Term Fitness Success–#6 Be Functional

There are thousands of different workout programs and methods to use to become more fit.  These range from at home workout videos, to aerobic or yoga classes, to bootcamps and group functional training workouts.  Methods, benefits, and risks/drawbacks could be debated until our last breath and often are among fitness professionals.  One thing I’ve come to learn in my twenty years in this industry is that dogmatic approaches rarely pan out, and you are better off steering clear of anything or anyone who claims any one method of training is optimal and a cure all for everyone under every circumstance.  However, I do believe that there are some universal habits that will vastly improve someone’s fitness.  For the sake of this article, I will stick with habits which only involve movement, with an understanding that nutrition, rest, recovery, stress management, and body weight all impact fitness as well.

To know what habits will best improve long term fitness, we must first define the term.  There are three definitions of fitness. The first (and newest, brought on by the growth of the fitness industry) is “the condition of being physically fit and healthy.” This definition misses the mark as it uses the root of the word in it, and doesn’t really tell us anything.  The second definition is “the quality of being suitable to fulfill a particular role or task.”  This definition is a little bit better.  We can see here that the fitness required to be an NFL offensive lineman and the fitness required to run the Ironman in Hawaii is much different.  This still doesn’t get to what most of us think of when we describe someone as being fit.  The third definition, and the one I find to be most relevant to the general population, is “an organism’s ability to survive and reproduce in a particular environment.”  Put differently, your ability to reproduce and pass your genes onto the next generation.  At first glance, this may seem like a poor definition.  If we go back 100-500 years to a time where modern technology and medicine couldn’t “fix” everything, this definition is ideal.  If someone is over or underweight, they struggle with fertility.  If someone has major health complications, injuries, etc. they would have a hard time attracting a mate, defending themselves/home, or feeding themselves.  Certain lifestyle choices will absolutely reduce fertility rates (smoking, drinking, stress) therefore decreasing one’s fitness.  Operating with the biological definition of fitness, I find that the following eight habits will set you up for a lifetime of greatness.

Jeff Tirrell, CSCS, CSFC, Pn1

Be Functional

Functional fitness started out with the best of intentions.  Good strength coaches and Physical Therapists saw a disconnect between the machine based and single joint isolation work that many bodybuilders had popularized in the 80s and 90s, and wanted to promote training that made the body more resilient and better able to perform daily tasks.  When we are talking about being functional, we simply want our training to help us with day to day tasks and reduce injury risk.  This is typically best done by training on our feet, on the floor, single arm/single leg, and using multi joint movements.  An easy recommendation is that no more than ⅓ of your training should involve sitting, machines, or single joint movements unless you have major orthopedic limitations.  Pushing, Pulling, Carrying/Crawling, Squatting, Lunging/Step Ups, and Hip Hinges should all be a regular part of your weekly training plan with each pattern being performed 2 times per week or more ideally.

Eight Habits for Long Term Fitness Success–#5 Get Fast and Explosive

There are thousands of different workout programs and methods to use to become more fit.  These range from at home workout videos, to aerobic or yoga classes, to bootcamps and group functional training workouts.  Methods, benefits, and risks/drawbacks could be debated until our last breath and often are among fitness professionals.  One thing I’ve come to learn in my twenty years in this industry is that dogmatic approaches rarely pan out, and you are better off steering clear of anything or anyone who claims any one method of training is optimal and a cure all for everyone under every circumstance.  However, I do believe that there are some universal habits that will vastly improve someone’s fitness.  For the sake of this article, I will stick with habits which only involve movement, with an understanding that nutrition, rest, recovery, stress management, and body weight all impact fitness as well.

To know what habits will best improve long term fitness, we must first define the term.  There are three definitions of fitness. The first (and newest, brought on by the growth of the fitness industry) is “the condition of being physically fit and healthy.” This definition misses the mark as it uses the root of the word in it, and doesn’t really tell us anything.  The second definition is “the quality of being suitable to fulfill a particular role or task.”  This definition is a little bit better.  We can see here that the fitness required to be an NFL offensive lineman and the fitness required to run the Ironman in Hawaii is much different.  This still doesn’t get to what most of us think of when we describe someone as being fit.  The third definition, and the one I find to be most relevant to the general population, is “an organism’s ability to survive and reproduce in a particular environment.”  Put differently, your ability to reproduce and pass your genes onto the next generation.  At first glance, this may seem like a poor definition.  If we go back 100-500 years to a time where modern technology and medicine couldn’t “fix” everything, this definition is ideal.  If someone is over or underweight, they struggle with fertility.  If someone has major health complications, injuries, etc. they would have a hard time attracting a mate, defending themselves/home, or feeding themselves.  Certain lifestyle choices will absolutely reduce fertility rates (smoking, drinking, stress) therefore decreasing one’s fitness.  Operating with the biological definition of fitness, I find that the following eight habits will set you up for a lifetime of greatness.

Jeff Tirrell, CSCS, CSFC, Pn1

Get Fast & Explosive

One area that is often neglected in many general fitness plans is power, speed, and agility work.  This is unfortunate as this is one of the quickest areas to decrease as we age.  This type of training should be done after a thorough warm up (soft tissue work, stretching, and activation work).  This work can include Medicine Ball Throws, KB Swings, Olympic Weightlifting variations (cleans, snatches, and their variations), jumps, sprints, bounds, hops, and various change in direction drills.  What’s important is that these things are not done in a state of fatigue.  If our explosiveness, power, or speed begin to decrease substantially, then we cease to get the benefits we are striving for.  We want to pick things that we are competent in, have progressed to slowly, and that don’t cause an undue risk of injury.  We start most of our clients with Med Ball throws starting in kneeling position, bounds/skips, and box jumps.  For many people, this is all they will need, for others we will progress to move complex or taxing modalities based off their ability, goals, and tolerance.  It’s best to perform this type of training 2-3 times per week before your strength or conditioning work for 3-10 sets or 2-6 repetitions with plenty of rest between sets.

Eight Habits for Long Term Fitness Success–#4 Condition/Cardio

There are thousands of different workout programs and methods to use to become more fit.  These range from at home workout videos, to aerobic or yoga classes, to bootcamps and group functional training workouts.  Methods, benefits, and risks/drawbacks could be debated until our last breath and often are among fitness professionals.  One thing I’ve come to learn in my twenty years in this industry is that dogmatic approaches rarely pan out, and you are better off steering clear of anything or anyone who claims any one method of training is optimal and a cure all for everyone under every circumstance.  However, I do believe that there are some universal habits that will vastly improve someone’s fitness.  For the sake of this article, I will stick with habits which only involve movement, with an understanding that nutrition, rest, recovery, stress management, and body weight all impact fitness as well.

To know what habits will best improve long term fitness, we must first define the term.  There are three definitions of fitness. The first (and newest, brought on by the growth of the fitness industry) is “the condition of being physically fit and healthy.” This definition misses the mark as it uses the root of the word in it, and doesn’t really tell us anything.  The second definition is “the quality of being suitable to fulfill a particular role or task.”  This definition is a little bit better.  We can see here that the fitness required to be an NFL offensive lineman and the fitness required to run the Ironman in Hawaii is much different.  This still doesn’t get to what most of us think of when we describe someone as being fit.  The third definition, and the one I find to be most relevant to the general population, is “an organism’s ability to survive and reproduce in a particular environment.”  Put differently, your ability to reproduce and pass your genes onto the next generation.  At first glance, this may seem like a poor definition.  If we go back 100-500 years to a time where modern technology and medicine couldn’t “fix” everything, this definition is ideal.  If someone is over or underweight, they struggle with fertility.  If someone has major health complications, injuries, etc. they would have a hard time attracting a mate, defending themselves/home, or feeding themselves.  Certain lifestyle choices will absolutely reduce fertility rates (smoking, drinking, stress) therefore decreasing one’s fitness.  Operating with the biological definition of fitness, I find that the following eight habits will set you up for a lifetime of greatness.

Jeff Tirrell, CSCS, CSFC, Pn1

Condition/Cardio

All of the strength, mobility, and stability in the world are somewhat useless if basic tasks fatigue or wind you.  Cardiovascular training or conditioning work (depending on what you want to call it) can be done in a number of different ways, but it’s important that it gets done.  Benefits can be seen with as little as 2 sessions per week lasting less than 20 minutes.  You can perform High Intensity Interval Training (HIIT) or low to moderate intensity steady state training (think walking, jogging, riding a bike, etc.) depending on time, preference, and orthopedic limitations.  These can be built into your strength training workouts or done on separate days.  The main thing to keep in mind when training your cardiovascular system or working on conditioning is to pick low risk exercise options.  Jumps, repeated sprints, Olympic weight lifting, burpees, and the like are not great options to use as conditioning tools.  When fatigue increases, form/technique decreases, and risk of injury drastically rises.  It is best to pick modes of exercise that require little thought for form or technique when picking conditioning tools.  At Fenton Fitness, we personally like Walking, Sled Push/Pulls, Upright Bikes, Rowers, Ski Ergometers, Jacobs Ladder (or Step mills), and Slide Boards.

 

Eight Habits for Long Term Fitness Success–#3 Work on Mobility/Stability

There are thousands of different workout programs and methods to use to become more fit.  These range from at home workout videos, to aerobic or yoga classes, to bootcamps and group functional training workouts.  Methods, benefits, and risks/drawbacks could be debated until our last breath and often are among fitness professionals.  One thing I’ve come to learn in my twenty years in this industry is that dogmatic approaches rarely pan out, and you are better off steering clear of anything or anyone who claims any one method of training is optimal and a cure all for everyone under every circumstance.  However, I do believe that there are some universal habits that will vastly improve someone’s fitness.  For the sake of this article, I will stick with habits which only involve movement, with an understanding that nutrition, rest, recovery, stress management, and body weight all impact fitness as well.

To know what habits will best improve long term fitness, we must first define the term.  There are three definitions of fitness. The first (and newest, brought on by the growth of the fitness industry) is “the condition of being physically fit and healthy.” This definition misses the mark as it uses the root of the word in it, and doesn’t really tell us anything.  The second definition is “the quality of being suitable to fulfill a particular role or task.”  This definition is a little bit better.  We can see here that the fitness required to be an NFL offensive lineman and the fitness required to run the Ironman in Hawaii is much different.  This still doesn’t get to what most of us think of when we describe someone as being fit.  The third definition, and the one I find to be most relevant to the general population, is “an organism’s ability to survive and reproduce in a particular environment.”  Put differently, your ability to reproduce and pass your genes onto the next generation.  At first glance, this may seem like a poor definition.  If we go back 100-500 years to a time where modern technology and medicine couldn’t “fix” everything, this definition is ideal.  If someone is over or underweight, they struggle with fertility.  If someone has major health complications, injuries, etc. they would have a hard time attracting a mate, defending themselves/home, or feeding themselves.  Certain lifestyle choices will absolutely reduce fertility rates (smoking, drinking, stress) therefore decreasing one’s fitness.  Operating with the biological definition of fitness, I find that the following eight habits will set you up for a lifetime of greatness.

Jeff Tirrell, CSCS, CSFC, Pn1

Work on Mobility/Stability

Make sure you can move each joint through its maximal pain free range of motion.  On top of being able to move through that range, we also want to be able to control or “own” that range of motion.  This can be done by using full range of motion in your strength exercises, as well as incorporating some full body warm ups that address each.  At Fenton Fitness, we try to hit 2-3 hip stretches, 1-2 thoracic spine/shoulder stretches, and 2-3 activation/stability drills at the beginning of each workout.  If an individual has no restrictions, a good bang for the buck warm up can be seen in this video. This type of work can be done daily, but I would suggest a minimum of 3 days per week to maintain your movement quality.

 View the video here

Eight Habits for Long Term Fitness Success–#2 Get Stronger

There are thousands of different workout programs and methods to use to become more fit.  These range from at home workout videos, to aerobic or yoga classes, to bootcamps and group functional training workouts.  Methods, benefits, and risks/drawbacks could be debated until our last breath and often are among fitness professionals.  One thing I’ve come to learn in my twenty years in this industry is that dogmatic approaches rarely pan out, and you are better off steering clear of anything or anyone who claims any one method of training is optimal and a cure all for everyone under every circumstance.  However, I do believe that there are some universal habits that will vastly improve someone’s fitness.  For the sake of this article, I will stick with habits which only involve movement, with an understanding that nutrition, rest, recovery, stress management, and body weight all impact fitness as well.

To know what habits will best improve long term fitness, we must first define the term.  There are three definitions of fitness. The first (and newest, brought on by the growth of the fitness industry) is “the condition of being physically fit and healthy.” This definition misses the mark as it uses the root of the word in it, and doesn’t really tell us anything.  The second definition is “the quality of being suitable to fulfill a particular role or task.”  This definition is a little bit better.  We can see here that the fitness required to be an NFL offensive lineman and the fitness required to run the Ironman in Hawaii is much different.  This still doesn’t get to what most of us think of when we describe someone as being fit.  The third definition, and the one I find to be most relevant to the general population, is “an organism’s ability to survive and reproduce in a particular environment.”  Put differently, your ability to reproduce and pass your genes onto the next generation.  At first glance, this may seem like a poor definition.  If we go back 100-500 years to a time where modern technology and medicine couldn’t “fix” everything, this definition is ideal.  If someone is over or underweight, they struggle with fertility.  If someone has major health complications, injuries, etc. they would have a hard time attracting a mate, defending themselves/home, or feeding themselves.  Certain lifestyle choices will absolutely reduce fertility rates (smoking, drinking, stress) therefore decreasing one’s fitness.  Operating with the biological definition of fitness, I find that the following eight habits will set you up for a lifetime of greatness.

Jeff Tirrell, CSCS, CSFC, Pn1

Get Strong(er)

Strength is probably one of the greatest indicators of longevity and quality of life that we have.  How strong is strong enough will get you different responses depending on what strength coach you talk to and what population we are talking about.  However, one thing is for certain.  You can almost always get stronger at something, and there is virtually no drawback to being stronger.  Most people will be best served by having 5-6 movements that they focus on getting really strong at, and keeping those in their training plan for 6-12 weeks at a time.  I typically recommend picking one movement from each movement category (Squat, Lunge, Hinge, Push, Pull, and Carry/Crawl) and getting as strong as possible on that given movement.  Pick movements that you feel comfortable with, are pain free, and of which you have maximal range of motion.  Stick with 2-6 repetitions, 3-5 sets, 2 times per week for best results.

Eight Habits for Long Term Fitness Success–#1 Move Daily

There are thousands of different workout programs and methods to use to become more fit.  These range from at home workout videos, to aerobic or yoga classes, to bootcamps and group functional training workouts.  Methods, benefits, and risks/drawbacks could be debated until our last breath and often are among fitness professionals.  One thing I’ve come to learn in my twenty years in this industry is that dogmatic approaches rarely pan out, and you are better off steering clear of anything or anyone who claims any one method of training is optimal and a cure all for everyone under every circumstance.  However, I do believe that there are some universal habits that will vastly improve someone’s fitness.  For the sake of this article, I will stick with habits which only involve movement, with an understanding that nutrition, rest, recovery, stress management, and body weight all impact fitness as well.

To know what habits will best improve long term fitness, we must first define the term.  There are three definitions of fitness. The first (and newest, brought on by the growth of the fitness industry) is “the condition of being physically fit and healthy.” This definition misses the mark as it uses the root of the word in it, and doesn’t really tell us anything.  The second definition is “the quality of being suitable to fulfill a particular role or task.”  This definition is a little bit better.  We can see here that the fitness required to be an NFL offensive lineman and the fitness required to run the Ironman in Hawaii is much different.  This still doesn’t get to what most of us think of when we describe someone as being fit.  The third definition, and the one I find to be most relevant to the general population, is “an organism’s ability to survive and reproduce in a particular environment.”  Put differently, your ability to reproduce and pass your genes onto the next generation.  At first glance, this may seem like a poor definition.  If we go back 100-500 years to a time where modern technology and medicine couldn’t “fix” everything, this definition is ideal.  If someone is over or underweight, they struggle with fertility.  If someone has major health complications, injuries, etc. they would have a hard time attracting a mate, defending themselves/home, or feeding themselves.  Certain lifestyle choices will absolutely reduce fertility rates (smoking, drinking, stress) therefore decreasing one’s fitness.  Operating with the biological definition of fitness, I find that the following eight habits will set you up for a lifetime of greatness.

Jeff Tirrell, CSCS, CSFC, Pn1

Move Daily

This is so simple, yet like many things in life, the simplicity of this basic habit causes it to get overlooked or ignored.  This is by far the most common habit among fit individuals.  Don’t over think it or complicate it–just move.  It doesn’t have to be strenuous or difficult.  When looking at the small number of individuals who are successful with long term weight loss, researchers have seen that doing 4-5+ hours/week of planned exercise/activity is a staple.  This comes out to 30-60 minutes per day.  Walk, ride a bike, kayak, paddle board, roll, carry, crawl, do a movement flow (as seen in the video) or whatever.  Just get off your butt and move around at least 30 minutes each day.  It doesn’t have to be all in one shot, but make it happen, and make it intentional.  Daily movement helps manage stress, regulate hunger, and has big cognitive benefits as well.  The only stipulation I would make is to avoid activities with high risk of injury.  After all, if you get substantially injured it makes daily movement a bit more difficult.

See video of some simple movement patterns: here

Kettlebell Swings and Push Ups

When designing programs for rehabilitation patients and fitness clients, I often pair up exercises.  This practice is commonly called super-setting and it has multiple benefits:
Train efficiently—You get much more work done during your training time.  
Abolish performance deficits—Most physical therapy and fitness clients need to work on glaring right vs. left movement asymmetries, postural restrictions, and stability limitations.  
Lose weight—Fat loss is a primary goal of most fitness clients.  Pairing exercises ramps up exercise intensity and creates the hormonal response that improves body composition.  
Move better—Training neurologically related movement patterns improves motor control.   

Swings and Push Ups

Strength coach Dan John got me started on kettlebell swings/push up sessions.   This pairing challenges core stability as the swings create an anti-flexion core stabilization demand and the push ups an anti-extension demand.  If your goal is fat loss, this exercise pairing produces a total body metabolic boost.  A hidden benefit is getting up and down off the floor during the training session.  It is a basic mobility skill we need to practice in order to maintain our independence.

Kettlebell Swings
kb_swingA swing is not a squat and a squat is not a swing.  A kettlebell swing is a hip dominant motion; the hips move a lot and the knees just a little.  The handle of the kettlebell should stay above the knees.  At the bottom of the swing, the forearms should contact the upper thighs.  You swing the kettlebell forward with an explosive contraction of the gluteal and hamstring muscles.  Do not lift the kettlebell with the arms.  Project, or throw, the kettlebell to shoulder level and no higher.  The swing is an exercise that is worthy of some coaching.  Find an instructor that can help you with proper performance.

Push Ups
Keep the shoulder blades down the back and tight against the rib cage.  Hold the head in a retracted position and relax the neck.  The shoulders should not ride up into a shrugged position. Start at the bottom of the push up (flat on the floor).  Place the hands under the shoulders and keep the elbows tucked in to the side of the body.  Grip the floor with the hands and activate the muscles in the back of the shoulder blades.  Brace the abdominal muscles, tighten the glutes, and maintain tension between the legs by drawing them together.  Push up while maintaining spinal and shoulder position.   Hold at the top for two counts and repeat the push up.

Swing/Push Up Sessions
The great thing about these sessions is that you need minimal equipment—just a single kettlebell and a willingness to work hard.

This is a good place to start.  You will need a kettlebell and a stopwatch.
Swings x 20 seconds
Push ups x 6 repetitions
Rest 30 seconds
Repeat for fifteen minutes
As you get stronger, increase the push up repetitions.

This is one of my favorite swing/push up training sessions.
20 swings
20 push ups
20 swings
15 push ups
20 swings
10 push ups
20 swings
5 push ups
20 swings
You will finish with 100 swings and 50 push ups.

Try a push up “countdown” session.  Follow this pattern:
10 swings
10 push ups
10 swings
9 push ups
10 swings
8 push ups
Work your way down to 7-6-5-4-3-2-1 push up.  You will complete 100 swings and 55 push ups and transfer up and down off the floor 10 times.  If that is too much, modify the program and start at five push ups.  You will complete 50 swings and 15 push ups.

View video of Mike performing these exercises here: https://youtu.be/Vq3VYg847Xs

-Michael S. O’Hara, P.T., OCS, CSCS

Turkish Get Ups and Waiters Walks

When designing programs for rehabilitation patients and fitness clients, I often pair up exercises.  This practice is commonly called super-setting and it has multiple benefits:
Train efficiently—You get much more work done during your training time.  
Abolish performance deficits—Most physical therapy and fitness clients need to work on glaring right vs. left movement asymmetries, postural restrictions, and stability limitations.  
Lose weight—Fat loss is a primary goal of most fitness clients.  Pairing exercises ramps up exercise intensity and creates the hormonal response that improves body composition.  
Move better—Training neurologically related movement patterns improves motor control.   

Turkish Get Up and Waiter Walk Complex

How you move says more about your fitness than how you look.  The pairing of the Turkish Get Up (TGU) and Waiter Walk is an exercise complex that improves gait mechanics and the survival skill of getting up and down off the ground.  You will be performing a TGU and immediately move into a Waiter Walk so you need twenty yards of open space.  As you get stronger at this complex and use a heavier implement, some interesting things start to happen.  You get better at controlling respiration and have an intense focus on how your body moves during the TGU and Waiter Walk.  My yoga friends tell me this is the focus of their practice sessions: better respiration, improved motor control, and increased strength.

Turkish Get Up

t_get_upsThe Turkish Get Up (TGU) is generally performed with a kettlebell, but you can use a dumbbell.  A medicine ball can help teach body alignment to beginners.

Exercise activities that produce the greatest rewards are the ones that take the most time to master.  You can learn a barbell curl in five seconds but a TGU can take weeks to master.  Developing proficiency with the Turkish Get Up will require some patience and instruction, but for the time spent, the pay off is tremendous.  Complete instruction on the TGU is not possible in this short article.  Watch the accompanying video and work with a qualified trainer on this exercise.  Steve Cotter and Gray Cook both have excellent YouTube tutorials on the TGU.

Waiter Walk

You must have adequate shoulder range of motion and good balance to perform this exercise safely.  Hold the kettlebell overhead like a waiter carrying a tray.  Keep the chest proud and the neck relaxed.  The upper arm should be adjacent to the head and your walk should be smooth and free of any lean or limp.

Complex
I like to train TGU rookies with a soft Dynamax ball.  If they drop the ball it will not damage any aspect of their anatomy.  Balancing the ball on the hand tends to teach proper alignment.  Progress to a kettlebell as you become more proficient.  Start on the floor and perform the TGU ascent.  Once at the top of the TGU, perform a Waiter Walk for twenty yards and then lower back down to the floor with a TGU descent.  Switch the implement to the other side and repeat.  Perform two trips on each side.

When you perform this complex, strive to move more gracefully before adding more resistance.   Get up and down off the floor and walk in a coordinated and efficient manner.  Only then increase the load of the ‘bell.

View video of Mike performing these exercises herehttps://www.youtube.com/watch?v=s0U9GWMI4bU&t=8s

-Michael S. O’Hara, P.T., OCS, CSCS

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