Overtraining and UnderResting

Overtraining and Under Resting – Why you’re stronger after a week on vacation     Let me introduce Rich Schreckengaust, MD to you.  He and I were Dive buddies in Navy Dive School.  We both served as Diving Medical Officers with Navy EOD/Special Operations.  When I went off to residency he shifted over to become …

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Elevation Training Mask: Week 8!!!

DAY 52 Key Factors: Mask:                          Elevation @ 9,000 Training:                    Nancy (15:23) Time of Training:      1436 Average HR:               150 bpm Max HR:                      169 bpm Additional Factors: Shoe:                           8 Cush/0 Drop Hours of Sleep:          5 hrs Supplementation:     1 scoop MP Assault (Pre-workout) Addition Training:     00:22:55 Strength Training Total kcal:                   492 kcal burned Comments:   Another CrossFit classic …

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High Intensity Interval Training: Foundations

High Intensity Interval Training: Background and Foundations      In the 1930’s the idea of alternating periods of high intensity training with lower intensity training was first codified as “Fartlek” training or “speed play” by Gosta Holmer in Sweden.[1] I remember that this was a big part of physical training in the early 90’s even, …

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Elevation Training Mask: Week 7

DAY 45 Key Factors: Mask:                          Elevation @ 9,000 Training:                    20min of Stair Climber (15min w/Mask) Time of Training:      1500 Average HR:               154 bpm Max HR:                      176 bpm Additional Factors: Shoe:                           8 Cush/0 Drop Hours of Sleep:          5 hrs Supplementation:     1 scoop MP Assault (Pre-workout) Addition Training:     00:32:30 Strength Training Total kcal:                   646 kcal burned Comments: …

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Elevation Training Mask: Week 6

DAY 37 Key Factors: Mask:                          Elevation @ 9,000 Training:                    20min running OUTSIDE (no set pace) Time of Training:      1346 Average HR:               157 bpm Max HR:                      172 bpm Additional Factors: Shoe:                           8 Cush/0 Drop Hours of Sleep:          6 hrs Supplementation:     1 scoop MP Assault (Pre-workout) Addition Training:     00:58:20 Strength Training Total kcal:                   665 kcal Comments:  Today …

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5-3-1: Raw Strength Training

Fundamentals of Gaining Raw Strength: My take on 5/3/1 The simplest base program for use in the Dynamorphic Training System Thanks again to “Cotten” for filling me in on this one years ago. This is a review of “The simplest and most effective training system for raw strength” 97 pages condensed to …. THREE. You …

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Elevation Training Mask: Week 5

As month Number TWO begins – Cotten decides to save Fran for week 8…..smart move 😉 DAY 29 Key Factors: Mask:                          Elevation @ 9,000 Training:                    20min running OUTSIDE (no set pace) Time of Training:      1706 Average HR:               154 bpm Max HR:                      168 bpm Additional Factors: Shoe:                           8 Cush/0 Drop Hours of Sleep:          5 hrs Supplementation:     …

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Elevation Training Mask: Week 4

This is the final week of month 1 of the elevation training mask series and Cotten has decided to keep this going for a solid 60 days.  Good on him.  The elevation training mask can be a brutal way to train! DAY 22 Key Factors Mask: OFF DAY Hours of Sleep 6 Hrs Notes Today …

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Elevation Training Mask Week 3

Elevation Training Mask Week 3 As we move into week 3 of the Training Mask Experience new ideas are beginning to ferment on how to use the mask other than just running…. DAY 15 Key Factors Mask: Elevation @ 9,000 Training: 20 minutes @ 7:30 pace Time of Training: 07:13 Average HR: 162 BPM Max …

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Front Squats: A Primer

A Primer To One Of The Most Underutilized Leg Exercises Conventional wisdom is that the back squat is the king of all strength and mass building exercise. Or is it the deadlift? Certainly both movements should be included in your programming for active engagement of a huge portion of your body in movements that translate …

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