What Criteria Establish Quality When Assessing The Merits Of Close Combat Skills?

Close combat skills and practical techniques of self-defense — if they are effective — are characterized by the following attributes:—

a) They cause swift and serious injury.

"Injury", please note — not "pain". Pain is subjective, and, as a professionally trained and licensed hypnotherapist we can tell you without hesitation that there are some people who can literally ignore pain, per se. These persons are capable, for example, of undergoing surgery with no anesthesia save hypnotic suggestion! Amazing in the extreme . . . but true, nonetheless.

It may be assumed that anyone immersed in a deadly combative engagement is in a heightened state of mental-emotional focus and his threshold of pain, even if normally low, is momentarily very high. Pain is not going to bring a dangerous enemy to a stop . . . not in serious combat.

Injury will.

Massive shock to the body‘s central nervous system and/or the cessation of breathing is what stops a determined killer. Reliable combat techniques smash important bones and bone connective tissue, rupture or shock severely, vital organs; and/or they abruptly stop the enemy‘s breathing.

Unpleasant? Of course it is. We will say it again: Combat has nothing to do with competition.

b) They can be applied in almost any conceivable situation.

The really good close combat techniques (ie chinjab smash, handaxe chop, low side kick, tiger‘s claw, hammerfist smash, etc.) are infinitely adaptable. In an elevator, on a staircase, in an enclosed office area or restaurant waiting section, in a parking garage, etc. etc. etc. it flat out doesn‘t matter much. The best techniques of genuine close combat and self-defense are not necessarily 100% adaptable — but they come damn close to being that!

When we were culling skills from the WWII systems, kenpo-karate, ju-jutsu, varmannie, rough-and-tumble ("street" and "alley") fighting, taekown-do, and other methods, we used the acid tests for the attributes we are herein describing. Naturally, we found that most of the classical/traditional skills, and even many of the so-called ―modern self-defense skills just didn't cut the mustard. So we got rid of them.

c) They can be utilized when one is in poor shape.

Even those of us whose profession it is to teach this sometimes have days or weeks when we neglect our own training a bit. The statistically average student of self-defense almost never remains in training for more than six months to a year. Often, following his training, especially after passing the age of 35 or 40, he often neglects to stay very fit. Suppose he is attacked when out of shape? If the combat skills that he spent time in learning and practicing "back then" were really good ones, then he may rest assured that he should be able to do something pretty effective, should he be so unfortunate as to need to employ his training in self-protection.

Now understand: We believe wholeheartedly in the need to stay in good shape. We also know that strength and condition are great assets in any combative engagement, and we are not saying that allowing oneself to get out of condition is "good". It isn‘t. It is very foolish. However, we are saying that if one does get out of shape after acquiring good combat skills, one will still be able to employ much of what he had learned, despite his being in less than stellar shape.

d) They work against larger, stronger — even more highly skilled — individuals.

We have often been accused of being "brutal" or "cruel" or "too violent" in our espousal of the kinds of techniques that we advocate. This is unfortunate, since the kinds of skills that we (and those few others of our ilk, who share our commitment to realism and practicality in self-defense) teach amount to nothing more than WORKABLE actions — in other words, actions that can be counted upon to work against attackers whose possess greater strength and size than oneself. These actions must be "brutal". There is no other way!

There is a good reason why combative sports have weight classes, and why careful attention is given to who "fights" whom in the properly run contests and events (of judo, boxing, karate, wrestling, kick boxing, etc.). In real combat, there are no rule-setters, and no referees to see that the rules are obeyed. It is "anything goes", and when it is anything goes you‘d best be certain that the techniques upon which you rely are the most dangerously destructive, efficient "damagers" and "cripplers" that exist! It is just common sense to gouge an enemy‘s eyes, to break his leg, to crush his windpipe, or to wrench his spine, when you are the sudden victim of a deadly, surprise attack, and it‘s either you or him. Good techniques offer no "guarantee" of victory. But techniques that will not work (or that will not work "as well") when your adversary is larger and stronger than yourself virtually guarantee that you‘ll not prevail.

e) They can be learned quickly.

There is way too much B.S. being promoted as "self-defense" and "hand-to-hand combat". Nothing wrong with elaborate and fancy skills. If you like them, train in them all you want. But get it straight that the stuff you can rely upon when it‘s "balls to the wall" is readily learnable, and easily acquired. If weeks or months of "preconditioning" — stretching, bending, twisting, contorting, etc. — is demanded before you can "begin to grasp the proper movement" involved in the technique and begin to understand how it should be done, FORGET IT!

Real combat techniques that save lives are very simple. Most of them can be taught and developed within a few hours, and only an expert who will be a professional teacher really is advised to spend time on techniques that demand a bit more time to "get".

Most people who just want to be able to defend themselves require a couple of dozen generalized self-defense reactions, perhaps six good, basic blows using the natural weapons, maybe four or five combinations, and a stranglehold and a throwing action or two. Quality skills that fulfill this requirement may be conveyed in a three to five month course easily.

Yes, combatives training can be a lifetime pursuit for those of us who love the activity and who are fascinated by the pursuit of excellence in all of its skills. But the simple task of learning how to defend oneself or prepare for battlefield combat need take very little time. Good techniques can be learned quickly.

f) They are readily retainable.

Ten or 20 years after learning quality combat techniques they will be available — albeit at somewhat reduced efficiency. We personally know of several instances that occurred during the last 25-30 years, during which WWII trained individuals (one with the O.S.S., one with the wartime FBI, and another who had served in the USMC Raiders) made speedy work of assailants who had thought the "oldsters" would be easy game! What techniques did they employ? Edge-of-the-hand blows, chinjabs, and low stomping kicks. That‘s it. Decades after learning skills that were imparted under wartime emergency conditions, and within only a few hours of formalized instruction, were immediately and effectively accessible when they were needed! That‘s the kind of stuff you want to learn for self-defense.

g) They require no "warmup", no special clothing, no specific environmental conditions in order to be done.

We remember the ads for "karate stretch jeans" that used to appear in one of the popular martial arts magazines. Amusing. Okay for the kid who into some martial art because it‘s a fad. The ads showed a well known karate exponent — a tournament champion — executing high kicks in these jeans that were designed to enable the wearer to do high kicks!

Nice gimmick.

Utter bullshit for combative preparation.

We also remember how, when we were a student of taekwon-do, both ourself and others in the class needed at least twenty minutes or so of warming and loosening up and stretching before we could render our mainstay "side thrust kick" with anything resembling the height and the authority at that height, that our stylistic bias advocated.

Okay for classical training. Suicide for close combat.

Many techniques that are popularly taught require certain environmental conditions to be effective — or even to be executed. A cleared area, for example. Or a debris-free, even ground. Or a mat(!). Or good lighting. Or hands unencumbered by gloves or by mittens. Or a minimum of outer clothing. Etcetera. Such skills may make for excellent an interesting theatrical martial arts — or they simply may be enjoyable to learn for their own sake. But they are not the ones to learn and to master and to rely upon in a dangerous, real emergency!

h) They are obviously effective, even to a complete novice.

Self-defense students, soldiers, police officers, etc. need to be immediately confident in the authenticity and reliability of that which they are taught. If a student (who, remember, will neither likely stay with training for a long time, nor train with absolute dedication for a short time) does not feel confidence in what he is being taught, then he will likely never summon the nerve to use it, should he find himself in a tight spot.

Anyone, in other words, can understand (once shown, and having had it demonstrated carefully on himself) that the chinjab smash is a powerful, practical, and reliable technique. The application, on the other hand, of some complex wrist or arm lock (or fancy throw) will almost certainly leave an intelligent novice wondering — ―But will this really work against a strong guy?

i) They cannot be done to anyone in practice, "full bore".

Judo and kick boxing competitors, wrestlers, boxers, karate contact fighters, etc. can utilize vigorous contact when participating in their matches and sparring sessions because the techniques that they do can be done safely. For example, if a man is able to execute his falls, he can be thrown with full power by his opponent, regardless of the throw. Boxers hit for real. So do contact karate fighters and kick boxers. Wrestlers really wrestle . . . etc. But never can a hand-to-hand combat trainee ―really chop a training partner across the neck or throat, ram his fingers into his eyes, kick him in the testicles or knee, or crush his sternum or rip his ears off. He can TRAIN CAREFULLY on these actions with a partner, but — clearly — they remain too dangerous to carry to conclusion, except in a real emergency.

Combat arts trainees strike posts, dummies, heavy bags, etc. — but they do not strike each other!

The few throwing actions that are suitable for hand-to-hand combat, such as the flying mare (shoulder throw), the chinjab smash-to-tiger‘s-claw and palm-to-kidney takedown, etc., can be practiced carefully, but applying one full force would mean tragic consequences. They are just too dangerous.

One would think that the obvious fact that anything that can be "played" full force is too mild for a deadly encounter would be all too evident. However, when we observe how people are assured — constantly — that the sporting/competitive techniques that they are training in ―can be used for self-defense too, it becomes obvious that an awful lot of B.S. is being passed on to a very gullible public.

j) They are readily adaptable to multiple attacker situations, weapon attacks, and attacks under odd, unusual, or extreme conditions.

Many martial arts skills demand that their applicant have plenty of room, that the ground be firm, cleared, and free of debris, or that lighting be adequate, and that there be lots of warning before the action in question is attempted. Often, the opponent must be in a certain set stance or position, etc. Many techniques are utterly worthless the moment a second and third attacker enters the picture. Ditto for weapon attacks.

The proven techniques of functional close and hand-to-hand combat are extremely versatile and adaptable to anything that might occur, and to the widest possible variety of situations and circumstances. If a technique has too limited application, it generally means that it is not practical for real combat.

k) They can be employed by either gender, and are usable by persons of any age.

There is a reason why the senior Gracie is "retired" from competition! One does not and cannot "retire" from the position of human individual
— and as a human individual one may be called upon to defend oneself or those whom one loves at any age.

Men do not fight women (or attack them) in rationally orchestrated sporting combat events. However, it is a sad and true fact that women are sometimes attacked by men, and so, that which they learn as self-defense must enable them to at least stand a good chance of disabling or killing a determined male assailant if and when their life is ever threatened.

Anyone of either gender may at any age need to defend him/herself against a powerful and dangerous human predator. If a technique requires physical or chronological parity with one‘s foe in order to stand a reasonable chance of working, FORGET IT!

We wish to say again that we in no way intend to be critical or disrespectful of any martial art or theory of martial arts training. We speak exclusively about close combat, and if or when an individual‘s interest lies in a direction other than practical application it is probable that our views will hold little if any value for him. Our focus — our only concern — is real world close combat and self-defense.

© COPYRIGHT 2008 BY BRADLEY J. STEINER - ALL RIGHTS RESERVED.
Sword and Pen – September 2008 Issue

[Reprinted With Permission]
American Combato

Interval Session Ten...

This was the beginning of week four of the Couch-to-5k training. I'm back at McMillin trailhead. My knees and ankles are thanking me already! Once again I had some tightness in the shins… but mostly during the walking segments. Also, this didn't begin to effect me until the last 3/4 of a mile or so. It was about the time I was done with my last running interval. The running intervals were noticeably longer today.

I was down at the trail at around 9 AM… and it had already started to heat up. It was still cool in the shade… but by the time you’ve gone around ¾ of a mile there’s not much shade around. At roughly one-mile, you’re on a straight stretch that’s flat and shade free.

I was really feeling this session in my quads. I think I’ve adjusted my gait enough that my legs are beginning to compensate so that I’m no longer dropping my weight straight down. My stride appears to be getting much smoother now. My gait is getting to the point where I'm just trying to maintain speed and control. I'll likely get faster as I acclimate to the training. I have to remind myself that I've only been doing this for a few weeks. Right now I'm at a light jog and it seems to be working well.

Along with the extended running intervals was an increase in the cardio & respiratory load. I think that the hills from the Celebration trail worked me fairly hard here. My legs wanted to give out before my lungs did. The rise I hit on the very last running interval was a bit tough. Everything feels great though. I’m looking forward to getting through this & then adding some additional cardio training.

One thing that I noticed about this session; I was considerably more "wiped out" physically than I usually am after these runs. This even on the hilly terrain over at Celebration. I suppose the increase in the length of the running intervals had a lot to do with it. However, I don't believe that this explains it completely. It feels like I worked the legs much harder today than I usually do. It might take some time to analyze the effect on the quads. I almost feel as if I did squats today. I'll be drinking a lot of water tonight and tomorrow.

I’ll recommend Pod Runner once again for anyone wanting to get started on this program. Even if you’re like me… and don’t give a rip about the muzak. As I’ve said, I don’t even pay attention to the beats-per-minute. I can’t my legs are too darned short to match stride with that. I just go for time & start \ stop when I get the cadence tones. The tunes are good filler material for the most part however.

Interval Session Nine...

Yes... two posts today. I wanted to get the second part of that Charles Staley article up but today saw me "running" again & that goes up as well. The articles on circuit training are excellent by the way. Part II gives some great examples and I think that these can be used to form several different routines for various specific purposes or general fitness & strength.

Interval session nine... the end of week three. That leaves six weeks remaining until I'm (allegedly) running a full 5k. I didn't feel much like it today. My pace was good, but I think taking extra time off ruined my rhythm somewhat. I didn't sleep well Monday night & about as bad Tuesday night. So I've been feeling run down. Of course, not getting exercise for a few days exacerbated the condition. I started going into zombie mode again upon arriving home from work. I hate that feeling. I don't like the sensation of fighting to stay awake... and yet realy wanting to take a power nap. If I allowed myself to really nod off I wouldn't be able to get to sleep later that evening.

Regardless, as I said, my pace was good. The changes I’ve made in posture & stride have meant a significant difference in how my legs feel. I’m not suffering nearly the discomfort that I was initially and the issue now is simply that of you garden variety fatigue.

The hills are bothersome however. I’m not sure if I’ve built up to that level yet and although they may seem fairly benign, I can feel the additional stress when going down even these minor grades. It does put some additional stress on the joints. So I think that for now we may go back to running down at McMillen trailhead simply because it’s virtually flat. The grades on that particular trail are barely even noticeable. Over at Celebration I am ALWAYS running up or down a grade and they are significant enough to raise my heart rate, get me puffing and wear on my legs.

The upgrades actually aren’t as bad. I slow down, keep my pace level, back straight & just chug onwards and upwards. On the declines, I have to work to hold myself at the even pace & not allow the hill to pull my speed up, lest my stride & gait get sloppy. I’m beginning to feel something in my knees of late. Here’s hoping that isn’t what it is.

Creative Applications of Circuit Training: Fatigue Management Strategies for Bodybuilders, Part II

By Charles Staley, B.Sc, MSS
Director, Staley Training Systems
http://www.staleytraining.com

Circuit Training (CT) for Various Objectives

I’ve put together several sample circuits for different objectives such as maximal strength development, lean mass gain, and explosive strength development. Please use these examples as templates from which you can create your own solutions, rather than viewing them as the "Holy Grail" of CT. In other words, when I point the way, you shouldn’t be looking at my finger!

CT for Strength Development

Although many bodybuilders and fitness enthusiasts may be inclined to skip this section, let me remind you that strength and lean mass gain have a symbiotic relationship— they each depend on the other.

Think of strength training as developing the neural aspect of the neuromuscular system, and mass training as augmenting the muscular portion of that system— both aspects must be addressed if you want to make maximal progress.

When you’re training for maximal strength development, emphasize the following points:

1) Choose multi-joint exercises rather than single joint (or "isolation" exercises). This allows for recruitment of large amounts of muscles, and it will also help to encourage better "inter-muscular coordination," or cooperation of various muscles toward the completion of a motor task.

Also, multi-joint exercises tend to have larger ranges of motion, and thus, are more suited to maximal strength training because they allow you to accelerate through the "sticking point" of the exercise (discussed below in point #3)

2) Select relatively high intensities— those which permit between 1-4 repetitions per set. TENSION, not fatigue, is the goal when training for strength. Never sacrifice the former for the latter.

3) Accelerate through the sticking point of the exercise. In any loaded movement, it is your strength through the sticking point— that narrow region where your leverages are worst— that really determines whether or not you succeed.

4) Do a relatively high number of sets. Strength training is a form of motor learning, and a key aspect of all forms of learning is practice through repetition. Since strength training requires a low number of reps per set, you’ll need to compensate by using more sets (usually between 3-8 sets per exercise).

5) Keep fatigue to a minimum, both during and between sets. Even though you might be performing 2 reps per set, you’re not reaching failure on the last rep. The idea is to "keep some speed on the bar." Training to failure creates a quick build-up of lactic acid and other waste products which are thought to inhibit the nervous system from engaging high-threshold muscle fibers. With these facts in mind, I normally suggest between 3-5 minutes rest between sets of the same exercise when training for strength. This time frame ensures replenishment of energy stores and dissipation of lactic acid. With CT, you can reduce this suggested rest interval by 50 percent.

Smaller, weaker, less experienced lifters should opt toward the lesser end of that range, while bigger, stronger, more experienced athletes should opt for the greater end.


A Three Week CT Program for Maximal Strength Development

Here’s an example of how CT can be applied to strength training with fantastic results. I’ve used many variations of this scheme with athletes from many sports, and it never disappoints!

Monday

1: Flat Bench Press

2: Stiff-leg Deadlift

3: Seated Low Cable Hammer Curl

NOTES: Position a bench perpendicular to a low cable pulley. Attach a triceps rope to the low cable. Sit on the bench and brace your feet against the low support brackets of the cable machine. Grasp the rope with a thumbs up grip, lean back about 45 degrees, stabilize your elbows against your sides, and perform the hammer curl.

4: Machine Seated Row

Wednesday

1: Front Squat

2: Military Press

3: Swiss Ball Reverse Trunk Twist

4: Barbell Curl

Friday

1: Chins

2: Close-grip Bench Press

3: Dumbbell Shrugs

4: Back Extensions

Training parameters and progressions:

(Perform all sets in an acellerative style— explode through the sticking point).

Week one: Perform 4 circuits 4-6 reps per set. Rest 150 seconds between sets.

Week two: Perform 5 circuits 3-5 reps per set. Rest 120 seconds between sets.

Week three: Perform 6 circuits 2-4 reps per set. Rest 90 seconds between sets.


CT for Increased Lean Mass

When training for maximal muscle growth, the most important concept is to thoroughly exhaust the muscle being trained. The following guidelines will help ensure that you’re doing it right:

1. Choose a wide range of exercises in order to fatigue the largest possible muscular regions

2. Select a moderate number of repetitions and keep tension on the muscle at all times. This is in stark contrast to the exercise technique I suggested for strength training above, and it is certainly more familiar to experienced bodybuilders.

3. Perform a moderate number of sets— generally between 2-4 per exercise, and normally no more than 16 "work sets" per workout.


CT for the Chronologically-challenged

This is a personal favorite of mine when time is tight and I need an utterly efficient total body training cycle. There’s barely a gram of muscle that isn’t torched by this program — the next day, you won’t know what part of your body hurts the worst!

Monday

1) Pull-up

2) Bench Press

3) Back Squat

Wednesday

1) 45-degree Incline Dumbbell Curl

2) Barbell Shrug

3) Lying Dumbbell Tricep Extension

Friday

1) Back Extensions

2) Donkey Calf Raise

3) Ball Crunch

Parameters:

Week 1:

Perform 6-8 reps of each exercise, for a total of 4 circuits. Rest 2 minutes between exercises, and 3 minutes between circuits. Use a constant weight for each exercise for all 4 sets.

Week 2:

Perform 3-5 reps of each exercise, for a total of 5 circuits. Rest 3 minutes between exercises, and 5 minutes between circuits. Use a constant weight for each exercise for all 5 sets.

Week 3:

Perform 8-10 reps of each exercise, for a total of 4 circuits. Rest 1.5 minutes between exercises, and 3 minutes between circuits. Use a constant weight for each exercise for all 4 sets.


CT for Explosive Strength Development

Although speed strength training might seem a bit "paranormal" to bodybuilders, it’s a great way to "wake up" your nervous system, and the gains you’ll experience from this type of training will definitely transfer to your more important goals— namely, improving your body composition. Some of these drills are modifications of the classical Olympic lifts, which require some instruction at first. I strongly recommend Art Drechsler’s "The Weightlifting Encyclopedia" if you’re interested in learning these very productive exercises.

Monday (at the track)

1: Clapping Push-ups

2: 20 yard sprint

3: Seated Low Cable Hammer Curl

Wednesday

1: Snatch Pull

2: Push Press

3: Swiss Ball Reverse Trunk Twist

Friday

1: Power Clean

2: Close-grip Bench Press

3: Back squats

Training parameters and progressions:

(perform all sets in an acellerative style— explode through the sticking point)

Week one: Perform 5 circuits 3-5 reps per set. Rest 150 seconds between sets.

Week two: Perform 5 circuits 3-5 reps per set. Rest 120 seconds between sets.

Week three: Perform 5 circuits 3-5 reps per set. Rest 90 seconds between sets.


Final Comments

I hope I’ve made a strong case for the value of CT in your own training. I’m so convinced of it’s value that CT is a key feature of the strength training programs I write for my clients who pay me to get them in the best possible shape as fast and safely as possible. Why not put the information you’ve just gained into immediate use, and construct a six week CT plan for your next training cycle? I’ll bet my reputation as a strength specialist that it’ll be the most productive six weeks of training you’ve ever experienced!


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About The Author

Charles Staley...world-class strength/performance coach...his colleagues call him an iconoclast, a visionary, a rule-breaker. His clients call him “The Secret Weapon” for his ability to see what other coaches miss. Charles calls himself a “geek” who struggled in Phys Ed throughout school. Whatever you call him, Charles’ methods are ahead of their time and quickly produce serious results.

Click here to visit Charles' site and grab your 5 FREE videos that will show you how to literally FORCE your body to build muscle, lose fat and gain strength with "Escalating Density Training," Charles' revolutionary, time-saving approach to lifting that focuses on performance NOT pain.

http://www.staleytrainingprograms.com

Creative Applications of Circuit Training: Fatigue Management Strategies for Bodybuilders, Part I

Creative Applications of Circuit Training: Fatigue Management Strategies for Bodybuilders, Part I

By Charles Staley, B.Sc, MSS
Director, Staley Training Systems
http://www.staleytraining.com
When I teach acute training parameters in seminars across the USA, a very common question regards which exercise to do first, second, third, etc., in any given workout. Traditional wisdom says to do whatever exercise is most important first, since fatigue accumulates over the course of the workout. While I agree, there is a much more refined way to address the problem of accumulating fatigue, and it’s called circuit training.

Of course, whenever one uses the term "circuit training," serious lifters often conjure up images of PACE classes which are used in Gold’s Gym’s across the World. PACE is in fact a form of circuit training, but it’s simply one variant out of hundreds, and it unfortunately leads serious trainees to assume that circuit training is more appropriate for the "chrome & fern crowd" than it is for dedicated, experienced weight trainers.

I’m here to tell you that circuit training is a tool that will improve your workouts regardless of your experience level, and I’ll show you exactly how. I don’t care if it’s your first day in the gym, or if you are a dedicated athlete finally closing in on a 500 pound squat, circuit training will get you toward your goals faster than any other alternative.


What Exactly is Circuit Training?

To most fitness enthusiasts, circuit training (I’ll abbreviate it to "CT" from here on out) is thought of as a method of integrating resistance and aerobic exercise by performing several (9 to 12) exercises in "vertical" progression (meaning you perform one set of each exercise on the workout "menu" until all have been completed, as opposed to finishing all sets of the first exercise before progressing to the second exercise, and so on) with little or no rest between exercises. The supposed benefit of this type of exercise is you'll improve aerobic and anaerobic functioning at the same time.

Unfortunately, this narrow definition has done a disservice to CT and to those who have dismissed this method as an ineffective fringe variant used by only the profoundly unfit as a way of regaining some semblance of fitness. In truth, CT has much to offer, for weight trainers at all levels, if you'll allow for a slightly broader definition of the term and a bit of creative application.

First, CT is NOT defined by the number of reps per set, the length of rests between sets, the number of exercises performed, or even the exercises chosen. It is defined by the fact that you progress from one exercise "station" to another in sequence, until the entire circuit of stations has been completed. You then continue until you have completed the prescribed number of circuits.

(Incidentally, "non-circuit training" is any exercise format where you complete all prescribed sets of a particular exercise before moving on to the next exercise.)

If you were to conduct a poll of weight trainers, you’d find that between 90 and 98 percent use "non-circuit" training. This is unfortunate, when you consider the enormous benefits of CT, which I’ll describe in detail.


Macro and Micro Circuits

Within the context of CT, there are actually two distinct ways that you can organize any training session: macro or micro circuits.

The macro circuit is what most people mean when they think of CT: you simply perform one set of each planned exercise in the circuit, and then repeat for the desired number of circuits.

The is another way to perform CT, however. It’s called micro circuits: here, you break up the circuit into several small circuits of 2-3 exercises each, and then repeat for the desired number of circuits. For example, if you have planned to perform 4 exercises, do the first 2 circuit style until all planned sets are completed, then finish off the second two in the same manner.


Benefits of CT

No exercise method is perfect of course (if there was such a thing, I would have discovered it by my 13th birthday!), but CT is about as close as you can get. Compared to the alternatives, CT is more efficient, more motivational, and far more versatile. Here’s a quick run-down of CT’s assets:

Efficiency

CT allows for more work to be done in the same time frame. For example, let’s imagine that you’re performing dumbbell incline presses and close grip lat pulldowns. Let’s further assume that each set takes 30 seconds to complete, and that you’re resting 2.5 minutes between sets.

If you perform this workout "non-circuit" style as most people do, you’re getting 2.5 minutes rest between sets of whichever exercise you’re doing.

But if you perform this session CT style, you’d perform one set of incline presses, rest, then do a set of pulldowns, rest, and so on. Here, you’re obtaining 5.5 minutes of rest between two sets of the same exercise! This is more than double the rest, yet your total exercise duration does not increase. Now it is true that you’re still doing a set every 2.5 minutes, but fatigue from different exercises, particularly if they are for different muscle groups, tends to be specific. This means that even though you may still be too fatigued to accomplish another set of the same exercise, you will still be able to complete a set for another exercise. For this reason, CT is clearly a better way of managing fatigue through the workout.

If you arrange your exercises stations in antagonistic fashion (i.e., a hamstring exercise is followed by a quadriceps exercise), you’ll further enhance the efficiency of CT through a principle known as reciprocal inhibition: since muscles work in antagonistic pairs, when you perform a set for the agonist (in this case, the hamstring), the antagonist (quadriceps) achieves a better contraction because the hamstrings are too fatigued to oppose it.

Motivating

For many people, "sampling" from each item on the menu is more satisfying than simply finishing off your swordfish, then your rice pilaf, then your veggies, and so on. Similarly, in a work environment, it’s more productive to alternate between tasks than it is to spend a huge block of time on a single task.

Training is no different. Somehow, it’s intrinsically more satisfying to move from exercise to exercise as opposed to "slugging it out" on a single exercise until it’s finished.

Versatility

CT can be integrated with your favorite training techniques, such as rest-pause training, drop sets, eccentric training, you name it. You can also use any exercise you wish, including free weights, machines, plyometrics, Olympic lifts, whatever is appropriate given your particular circumstances. CT accommodates all set/rep schemes as well.

CT also works well in non-gym environments, such as the high school track (where you can create circuits consisting of sprints, jumps, and throws) or a community park (where your circuit might contain pull-ups, sit-ups, push-ups, lunges, short sprints, and so forth).


Drawbacks

For all the benefits of CT, there are a few drawbacks as well, but most can be solved with a bit of creativity and imagination.

For technical exercises such as the Olympic lifts, which demand a very refined sense of timing and coordination, CT should not be used, at least during competition preparation cycles. This is because the enormous effort and specific coordination involved in executing say, a snatch, would have a negative transfer to something like a clean & jerk when both lifts are performed in CT style. Nevertheless, CT remains an effective training option for Olympic lifters in the early preparatory phase of their training.

Another possible problem: in crowded gyms, you may find someone has "stolen" your next station while you performing the last exercise. Although this can usually be solved by simply waiting until the station is available, you can get around this by doing "micro circuits" where you're only going back and forth between two machines. Or, simply make a quick substitution "on the fly," such as substituting a machine bench press for a dumbbell bench press.

In Part II of "Creative Applications of Circuit Training: Fatigue Management Strategies for Bodybuilders" you will learn how to adapt circuit training methods for your specific goals. We’ll have detailed circuit training workouts to help you build strength, power, size and even performance.


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About The Author

Charles Staley...world-class strength/performance coach...his colleagues call him an iconoclast, a visionary, a rule-breaker. His clients call him “The Secret Weapon” for his ability to see what other coaches miss. Charles calls himself a “geek” who struggled in Phys Ed throughout school. Whatever you call him, Charles’ methods are ahead of their time and quickly produce serious results.

Click here to visit Charles' site and grab your 5 FREE videos that will show you how to literally FORCE your body to build muscle, lose fat and gain strength with "Escalating Density Training," Charles' revolutionary, time-saving approach to lifting that focuses on performance NOT pain.

http://www.staleytrainingprograms.com

The First 30 Seconds

More from Prof. Bradley J. Steiner...


The First 30 Seconds

MANY years ago we wrote an article for one of the mainstream martial arts magazines titled "The First 30 Seconds". It was our intention there to emphasize the crucial importance of ending a confrontation quickly — ie preferably within the first 30 seconds.

The article was well received, particularly by military and law enforcement people, and it occurred to us that, since we believe with as much or more conviction in that thesis today, as we believed in it when we first authored that piece, we might introduce the concept here in SWORD & PEN, for the benefit of our site's visitors, today.

A violent, felonious attack is not really analogous to a "match" or to a competitive "fight". It actually has much more in common with a raid, or an ambush, or an assassination. That is, the intended victim is targeted by one or more enemies whose plan and intention it is to attack him. The intended victim may or may not even see the onslaught coming — but in any case it HITS — explosively, and all of a sudden, and there is little time to prepare, consciously think the matter through, or otherwise adjust in a reasoned manner to the event.

Sporting engagements consist of regulated "bouts" or "matches". They commence with contestants each aware of the other's presence and of the other's general level of ability. There are no hidden surprises (like someone else attacking from behind, or someone pulling a weapon, throwing dirt, or using some forbidden, "foul" tactic at some unexpected moment, etc. etc.).

We have written in so much depth and detail about the differences between sport and combat (and we will be writing more on the subject!) that we only wish to allude briefly to the fact that such differences exist, in the present context. Right now, suffice it to say that there is no correlation between any combative sport, and combat, itself.

DESPERATION is one of the defining characteristics of an emergency — whether violent or otherwise. One does not have much time in which to decide upon a course of action, or in which to implement that course of action, once it has been chosen. When a punk, troublemaker, bully, "tough guy", gang member, mugger, home invader, kidnaper, rapist, or other variant of scum decides that he is going to move on his victim, the victim sometimes IS NOT EVEN AWARE OF WHAT IS ABOUT TO OCCUR.

INVOLUNTARY PARTICIPATION is the most sanitized way to describe the victim's role in any attack. Unlike a practice sparring bout, or a competitive event, the victim of a physical onslaught is not a willing participant in the event. He is being taken completely be surprise in at least one sense: He did not anticipate this event, and he has no way of determining the motive behind its initiation and procedure. DISPARITY OF FORCE must be assumed, for safety and survival reasons, in any self-defense emergency. The attacker must be assumed to

be stronger than his intended victim, tougher, murderously motivated, assisted by others, and armed. Since the very nature of a violent attack precludes the acquisition of even partially reliable knowledge concerning the enemy's capabilities, intentions, numbers, and equipment, realistic and authentic self-defense preparation mandates that THE WORST POSSIBLE CASE BE ASSUMED.

All of this means that there is no time to waste when violence intervenes. One must go into aggressive counterforce action and drive 100% into the enemy until he is destroyed. That is the only way to handle dangerous, unprovoked physical violence. The sooner the event is over and done, the better.

We urge every reader who is concerned about being ready to defend himself to take our words to heart. A real world encounter should be over — the enemy dispatched — in less time than it takes for two sporting contestants to enter the competition arena, bow, and assume their respective stances before closing. Do not tally when you discover yourself facing a dangerous threat! Get that attacker, get him fast, and make sure that he is KAPUT before you pull back and cease your own vicious counteroffensive.

AND DO RIGHT AWAY! Now! Before the enemy realizes what is happening! Drive into him relentlessly and HAMMER, HAMMER, HAMMER, and HAMMER HIM some more . . . launching a blitzkrieg attack that blows him off his balance, ruins his ability to recover, and injures him so severely and quickly that he loses the CAPACITY and the WILL to continue endangering you further.

This is real world self-defense.
Thirty seconds. Or, better, still, less than 30 seconds.

© COPYRIGHT 2009 BY BRADLEY J. STEINER - ALL RIGHTS RESERVED.
Sword and Pen – June 2009 Issue

[Reprinted with Permission]

Interval Session Eight

I did my C25k session at Celebration trail today. I didn't feel like driving all the way down to McMIllin... but I knew that I had to run in orderto maintain the cycle. The closer running location makes blowing off the workout much more difficult. Yes boys and girls, that is important! As we all know, putting these things off feels great when you do it, but a month or two later, when you're still trying to fit into that "new" pair of pants it really BLOWS! I told myself I wasn't going to operate like that anymore.

I'll tell you this now... that trail is more difficult. Down a hill, up a hill, up another hill, down a hill, up a hill... turn around... down a hill... you get the idea. There's more than enough of a grade to the longer steeper portions to get me chugging. This wasn't the case over on McMilin. There were really only two (very slight) grades on that trail; only around 30-yards or so in length. By the time my legs began feeling them, I'd be at the top or bottom or the beat would have come down again. Not today.

On the downhill grades I had to hold back & maintain my pace or risk pounding my knees and to pieces. On the steeper upgrades I had to push in order not to simply be running in place. I liked it & this will probably end up being my regular path.

There's one thing that I don't like about it. It's frequented by... scumbags. When I got back to the car the FPD had some woman seated on the sidewalk & were running her for warrants. Her boyfriend was trying to stay out of sight of the po-po.. but still remain close enough to see what was happening. He looked like a dope dealer that was moonlighting as a ghetto caddy. I didn't like him hanging around the parked cars. Yup. It's Federal Way alright.

Anyhow, the run went well. I've adjusted my posture and while I still had some shin discomfort... it was NOWHERE NEAR what I went through on Monday. I concentrated on keeping my shoulders back, even while jogging. No knee or ankle discomfort either. I'm spent right now but it feels great! Now I'm wondering if I can get in a weight lifting session tomorrow or Monday.

Lastly, no Krav Maga this summer. There is no startup class being offered. The advanced class begins on July 9th so that will run into September. I'm not waiting until September for self-defense trianing. I'm calling Bradley J. Steiner next week to set up an appointment.

Interval Session Seven...

It's the beginning of week three of the Couch-to-5k program. Supposedly "they" changed the BPM on the Pod Runner tracks, adding two beats per minute. The intention is to increase the heart rate and get the overall speed up. Pffft... Like I even bother to listen to the beat. It's all I can do to get my short, stubby legs moving at all. I don’t listen much to the beats per minute and the mu8sic is simply filler material. I just manage my pace and wait for the tone to change cadence. I find that the BPM is actually too fast to match my stride comfortably. If I start pushing my stride out, I'll be hammering the shins... HARD!

I'm surprised at how improved my cardiovascular & respiratory are after only two weeks of this. I wasn't noticing my breathing much at all this afternoon. I was focusing a lot more on my legs, because even with the extra stretching my shins are still hurting. I noticed the pain the most on the return leg of the trip. I felt it most acutely while walking ad not while running.

I've shortened and adjusted my stride while running, so there's not so much of a shock to the joints. This allows me to keep more erect and also focus on rolling my feet as opposed to slamming down with every step. I noticed the pain the most while walking, not while jogging. When I adjusted my posture it moved to my calves. So… I’m still leaning forward while I walk and possibly when I run as well.

Still, all in all a good run. As I said, I’m really starting to feel a difference. I’ll reiterate; for those who are trying to quit smoking? Start doing something involving HEAVY CARDIO! Trust me, after a few weeks you won’t even want to hear the word “cigarette”. I still get urges at the oddest times, but it's getting easier to ignore them. I think it's necessary to have a goal outside of quitting. It needs to be more than something as generic as "getting in shape". There needs to be a discernable and corporeal ambition to really motivate. It must be something than you actually WANT!

Peer Trainer has started posting smoke quitting info as well. I stumbled onto that today checking e-mail and haven’t had an opportunity to read it yet. Most of their information is very good though. I also found myself wanting new and better shoes today. I’m probably going to have to spend more money next time around which means some place like Foot Locker rather than Big 5. Too bad, because Big 5 has great deals… and I’m getting cheap.

I'm still running down at the McMillin trail head. I think I may be ready to start running over at Celebration in another week or so. I think I can use the extra challenge, provided the legs cooperate. The "hills" on the McMillin trail are barely existant. The Celebration trail is about 90% hills of varying degrees of incline. Some fairly passive and others with multiple cutbacks. I only walked it for about 1 mile, so I didn't get to the more strenuous portions, but I could see them from a distance.

Lastly, the calendar at the Krav Maga site still hasn't been updated. Tonight or tomorrow I'm going to try one last e-mail address. If I don't hear anything, I may just show up on Wednesday night to see if anyone is there.

Interval Session Six!

This was the end of week two of the Couch-to-5k training. Wow. I can easily tell the difference in the lung capacity after having been off of the coffin nails for nearly a week. I noticed virtually no significant shortness of breath where as a week or two ago I would have been gasping half way through & ready to zuke.

Today I found myself focusing almost entirely on how my legs were feeling... & ending the running portions as a surprised. I'd be focused on how my shins or calves felt when the cadence chime sounded. The shins are still an issue, even after adding additional warm up & stretching. Since this is a chronic issue, I suspect that the condition will take some time to dissipate.

I can still feel the tightening… & what I deduce is swelling. Of course, I could simply be hypersensitive to the soreness and imagine swelling where there is none. Still, the stretching did help somewhat. The soreness didn’t feel as acute as what I previously experienced.

At this moment, I’m realizing that I cannot reliably count on the accuracy of weighing myself. I’m beginning to gain muscle mass in my legs, hips and lower back. All of the areas that were getting no work whatsoever for so long, are now being pounded three times per week for 30-minutes. So while I can readily tell that I’m burning fat (trousers that were snug a few weeks ago are hanging off of my frame) I am not able to look at the scale and see any point of index.

This also means that it’s likely that much of the 30-pounds I lost between January and May were the remainder of my muscle mass. Though I did lose some girth & dropped nearly two pant sizes, there was a lot of lean tissue loss as well. I can only think of one way to remedy that. I’m going to have to start lifting again.

So the next issue will be what type of strength training regimen I’m going to get onto. I’m thinking of starting back up with the 5x5 for now. If I can manage this three times per week, along with the running, I’ll be burning through an awful lot of calories every month. I’m just now certain how much rest I’m going to need. Of course, the training for running is only going to last another six or seven weeks. The weights will be extremely light right now.

Of course, part of me wants to jump right into the CrossFit training system. This is an example of what was posted for the WOD (Workout of the Day) for 06/13/09:

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Again, the CrossFit program has you doing a different workout every day. The frequency of the running would eventually drop... considerably so. The type of running would change. I'd be including the more complicated Fartlek sprinting intervals as well as hill running and such.

This type of training is very different from what I am accustomed to. It's also probably what I actually need to be doing right now. Standard strength training is focused on muscle and strength building but the emphasized goal is different. This is more of an all-around regimen. If the CrossFit trainees that I have seen are training this way, then they're getting excellent results. The overall fitness and dexterity that I see in example CrossFit trainees is not only impressive, but is also more practical than what the average strength trainee is able to accomplish with standard exercises.

They seem to push a focus on the lifts that I already know and enjoy; deadlifts, squats, cleans, etc. The bodyweight exercises augment these and fill in the routines. I don't believe that I'll have a significant problem filling in my own daily routines between what I already know how to do and what they're prescribing. Some of the exercises such as the pull-ups will only be possible once I drop more weight, but again, I can replace those with dips, bent-over rows or something else. Short and intense along with constantly changing the routines is the core of CrossFit.

I'm not prepared to commit to a gym membership for this, even though it has been suggested. I simply cannot afford it at this point and still meet my financial goals for the executive protection training. That is my primary focus and though I honestly need the physical training in order to be ready, the gym membership would also prevent me from attending self-defense training.

On that topic, I still have no idea where I'm going to be attending. I'm still hopeful that Krav Maga of Seattle will post their updated schedule in time for me to enroll. Their spring course ended Thursday, June 11th. I've sent an e-mail request but have not received any reply. My other option is American Combato with Prof. Bradley J. Steiner. I'm beginning to lean further that direction if only because I can attend more often during the week.

As I've said before, I really would like to study Krav Maga and see inside the system. However, this has become a running joke of sorts. I've been trying for so long to get enrolled and something always manages to come up. If their web site calendar is not updated, I may simply have to show up on a Wednesday evening intent on training. I'll pack my gear in the car and roll the dice. The priority is going to have to be getting into training. I was hoping for the added benefits that the Krav Maga training might give me. If I cannot get enrolled, that becomes irrelevant. Perhaps I need to treat my entry into Krav Maga training like I'm trying to do everything else; just jumping into it and refusing to take "no" for an answer.

Stretching For Lower Leg health...

I may take an extra day off from running this week. Actually, adjusting the schedule a bit to move my last day to Friday. My shins were killing me yesterday during the walk. Not as much as the previous session, but they're still very tight. If I don't fix this now it could develop into a more serious problem, like shin splints or a fracture of the Tibia.

The Anterolateral muscles tend to be much less developed than the calves & other attachments. Since the calve pulls the foot down & this opposing muscle group pulls the foot up, running & walking tend to overwork one area & continually strengthen the other.

I had this issue when I was doing the 10k step routine & was able to fix things by adjusting my stride & adding the ankle rotation exercises and extra calf & Achilles tendon stretching. I should have been doing these the entire time because my calves are notoriously tight and overdeveloped compared to the other musculature in my lower leg. I'll add the rotation movements & the Achilles stretches into the pre-run routine as well.

The ankle rotations are very easy. Simply complete counter-clockwise & clockwise rotations of the foot. This will stretch and flex the arches as well. A good warm up and cool down is 10 to 20 reps per direction and per foot.

The Achilles stretches are a bit different. If you're familiar with traditional "wall" stretches these are similar except the foot placement is a bit shorter. With the wall stretch, that back leg is FAR OUT THERE. The further the better to stretch the calve & hamstrings. With the Achilles stretch however, the rear foot is in closer. You want to be bending forward at your ankle. There are differet variations & you can get more aggressive as you get the tendons more flexible...






Imagine squatting down... but NOT rising up on the balls of the feet. You just allow the Achilles to stretch. The front foot stabilizes & controls the amount of weight (pressure of stretch) you're placing on that back, stretching leg. If you've spent anywhere near the time that I have working your legs (especially you calves) YOU ARE GOING TO FEEL THESE! These will not only help in your running and walking regimen... but if you actually do barbell squats, they are a godsend! They'll really improve you flexibility which means better form, more control & ultimately... working with more weight.

You are of course going to include the other basic calve, hamstring & quadricep stretches as well. I'm talking about the Achilles and the anterior shin (Anterolateral) because in my own case, this is the weakest link. My calves have always outpaced every other bodypart as far as muscular development goes. They're probably my single genetically gifted bodypart.


The Walking Site

Cool Running

Session Five...

It was much cooler today. It was in the 70's today rather than the 90's. I had a much better cadence today than Sunday. It's still going to take me awhile to even it out though. I remembered to wear the Asics this time & the New Balance shorts are great.

I got down to the trailhead early today. There wasn't much of a crowd. I was leaving just as it was beginning to get busy. Yes, still driving to McMillin. I'm going to wait to start using the other trail until I get a bit more time running. I'm still slogging at an uneven gait & not moving all that smoothly. I don't need the extra resistance just yet. It's only been a week.

I think that once I get to where I'm doing the full 5k runs I should be able to start doing the nicotine inclines & declines as the next phase. One bite at a time... I'm back on the patches as well this week. I think that made a difference. I really felt like I was breathing better today not having smoked. I actually felt better throughout the day... though there were a few times where the 'Jones' factor was getting to be a bit strong. Just the ritual segments where I can get out of the lab for a while or while stuck in traffic coming home. Right after the run... ha! Yeah, that one nearly killed me the other day.

I believe that it was a wise move to begin this at the same time. Feeling myself having to work a bit to get a breath those first few days got me taking the quitting more seriously. If I can make myself link one to the other I'm hoping that it will keep me honest. If I keep smoking it will short circuit the physical training. If I fail that I'm not going to be ready to enroll. All these things hinge on each other.
It keeps coming back to the issues about how serious one is to attain their goals, how hard their willing to work, taking small, logical steps in order to maintain momentum. Ultimately, how many people are consciously willing to throw away their future for the daily habitual nonsense? This can be the cigarettes. It can be eating garbage as your regular diet. It can be avoiding exercise.

Live how you want to live by all means. Just don't set down and start telling me how you'd "like to weigh what I did in high school"... because that's a load of crapola! You want no such thing. If you actually wanted it, you'd be taking at least some steps to make it happen. It doesn't even matter if they're the wrong steps. At least you've put yourself in motion & if you're persistent, you'll eventually figure things out.

Without movement towards the goal, it's nothing more than a topic of conversation. It's utterly pointless to present it as anything else. It’s also dishonest. The ultimate insult here is having the tendency to minimize and occasionally sabotage the efforts of others. I’m not even willing to waste my time ranting about this aspect except to say that I find it a pathetic statement of a person’s overall psyche when I observe such antics.

Yes, I have digressed… but I was thinking about this today. Do you have any idea how many times I simply wanted to stop moving my feet, slow down & slump back to the car? It’s a battle. There are “plenty” of people who would read this and make some kind of idiotic statement about how “obvious” I’m being. So how come such a large portion of the population hasn’t figured it out? That’s okay because the people who are honest will readily admit that it IS a battle. The jackass commentator probably hasn’t managed to accomplish much beyond logging on today.

You have to MAKE yourself do it every day. At first you’ll probably have to MAKE yourself take every individual step. Your body will want to quit. Your mind will want to slow down & spend time in front of the television. Your system will want to take the most effortless path that it can find. If you plan on getting anything productive and positive done… you’re going to be in for a fight. This will be more of an issue with some than with others obviously.

Personally, I’m… envious (?) of people who don’t seem to have such a conundrum when it comes time to get things done. I suppose that even these people may have some situations or activities that are difficult for them to be motivated towards. So I can see those people occasionally being envious of those others who seem content to set on their laurels as the world drives past them… and they deteriorate into their graves.

So for me… for right now… it’s going to be a daily thing. I’m going to need to remind myself just why I’m doing all of this. I’d really “prefer” to come home, set on the back porch with a bag of chocolate, a six pack of beer and a pack of cigarettes. Of course, I don’t think I could look at myself in the mirror once I topped 300-pounds and that size-48 pant. I wouldn’t be able to look at myself if I cast aside yet another opportunity either.

This isn’t about “failing”. It’s about willingly avoiding the challenges that make life more than an existence. Failing indicates that one actually tried. That’s a far different situation from avoiding the conflict altogether and slinking back into the shadows. By all means fail. Fail gloriously and often. It means that you’re not giving up. You may be the absolute worst at what your attempting… but you’re still better than the one who’s unwilling to attempt.

Week Two of Interval Training...

So this was session number four. I was somewhat disorganized this morning. I actually put on the wrong shoes. I left my Asics at home & had the old New Balance pair on. Not good. I didn't even realize it until I got to the trailhead. I could tell the difference. The pair of New Balance are worn down from continuous, daily wear. Not so cushy! I went for it anyhow. The weather was significantly cooler today.

Not too bad overall. The running increments have increased to around 90 seconds. So you're doing the same time, a similar distance but running more than the previous week. This would have been more comfortable wearing the Asics. The old shoes don't have adequate cushion... so my feet were landing harder than normal. Still, my cadence & cardio function are improving. I'm dropping weight fairly quickly as well.

Yesterday, while out & about with the roommates, we drove through Celebration Park in Federal Way because they have a trail there that I wanted to check out. It's much closer to home that the McMillen trailhead. I didn't use it this morning because I want to reconnoiter it first. At first clance it looks to have a significant amount of hilly terrain & I'm not up to hill running yet. Great training mind you... but I'm barely started on this thing & need to work up to it.

So this afternoon I'll take a drive over there and check out the trail as well as the parking stuation. It looks like the nearest parking lots are several hundred feet from the actual trail. I may take along a camera & snap a few photos as well.



View Larger Map

This set of trails follows the powerline grid & apparently stretches all the way to Tacoma. This will be good once I get into longer distances. There should be fewer streets & intersections to deal with. I'm just not sure how level it is & at least for now... I don't want to be doing the return leg (1.6 miles) all uphill.








Yes. It is fairly hilly. I went about a mile down into the trail to take these. I saw virtually ZERO bicycle riders, which is a plus in my book. I'm getting a little tired of hordes of these baffoons blocking the entire trail when they stop to gab or ramming into me as they ride past... occasionally even when they're coming towards me. I did see several neighborhood walkers... & one or two homeless "camp sites". Also it's in Federal Way so no packing a firearm. (Yes, that ordinance IS illegal but I don't have the $50k that would be required to challenge it after my arrest.)

There is a small parking lot just across the street from the trailhead. It has about a dozen spaces including two handicapped one. It was virtually emptu today but I imagine that it's full in the afternoons. So parking next to the balls fields and hiking ot the trail may be my only option.

It's rather ironic that my Functional Handstrength e-mail today talked about including running in ones strength program. I'm not interested in doing marathons or any dedicated distance running. I'm not interested in that type of endurance running. I am interested in rebuilding my cardiovascular & aerobic conditioning as well as FUNCTIONAL STRENGTH. A more aggressive & challenging course won't be a bad thing. I've said that I'd like to include hill running & adding some miles ot this particular trail will mean a variety of terrain as opposed to the valley floor that I've been walking and running on. Something like this will be eneficial to the more advanced Fartlek training. There are some soccer fields within the park coplex where I may be able to do sprinting.

Then there's the fact that I can be nearly done with my run on this trail where I would likely be just pulling in to the parking lot at McMillen. The conditioning here is going to be tougher. It will be especially gruelling if we have many more 90-degree days. It looks like I'll be investing in that CamelBak solution sooner than I'd planned. I will probably be buying more running gear as well.

Once again I'm looking at how I can manipulate my schedule to fit all of this in. I know that I'm going to need at least one full day of rest per week. I should also start goping to bed an hour earlier. I'm not sure if I can get to sleep that early, but I suppose that once I begin adding exercise nearly every day, exhaustion is going to catch up with me.

The Spring Krav Maga session ends this coming Thursday. They have yet to update the calendar, but I'm hoping that they will begin a fresh cycle within the next two to three weeks. I'd like to begin that training as well. I'll have to change my running schedule around a bit. I may end up running Friday, Sunday & Tuesday for a while. I want to keep the three-times-per-week at least through teh 9 to 10 week cycle of this program. Once I am up to runnin a full 5k thrice-per-week I may adjust things a bit. As I said before, I may drop to two days per week & then begin to lengthen the runs. A 10k run should take me about an hour in the afternoon or evening.

"Wanting" To Do...

One of the blogs that I subscribe to is published by Israeli Krav International. The latest June 5th article was a short but relevant offering entitled “The Things We want To Do”. It voiced the same sentiment that I have been talking about over the last several months. As described in the article, too many people voice desires about things that they want to do “someday”, yet never take the necessary steps to bring such things to fruition.

If only I'd made money every time I’ve heard that statement, both from family and from friends. It’s sad in a way but I'm not the one to bring judgment upon these people. I am only now beginning to understand the difference between the “dream” and the “goal”. I’ve written about it here before. In the past I would have been one to opine regarding things that I wanted to do. Now when I hear this, I tend to listen to it somewhat differently.

I notice that such conversations are rarely approached from the perspective of accomplishments, to be achieved. They are, for the most part, only “dreams”. I do not recall a single person ever bringing up such conversations and then going on to describe the steps they are taking to reach these goals. It is as if there’s some psychological disconnection from ones current reality to their desires. It is as if they have already accepted that they will never actually realize such things and are now satisfied with using them as conversational filler material. Never has anyone ever presented such topics as a plan.

This perspective is severely flawed but it is also understandable. In a society which has become ever more instantaneous, very few individuals have any idea how to approach the problem of planning and achieving anything meaningful. It should come as no surprise that so few people are satisfied with their condition. They’ve settled for less than what they are capable and less than what they truly crave.

Even more tragic is that our society has conditioned these same people to accept as fate, the mediocrity that represents their labor. I recall a cartoon someone e-mailed me once. It was a dog drinking from a toilet. The caption said “It doesn’t get any better than this!” Not bad for a dog… but the joke should be obvious. I know that a lot of good people settle for far less than they are capable. One could argue that people get what they “deserve”. From the viewpoint that none deserve any more than that for which they are willing to work, I would agree.

I am hopeful that in my own case I will no longer settle for less than that of which I am capable. I “deserve” precisely what my level of dedication, planning and effort gains me. I honestly do not know the limits of my own capabilities. I do know that for a good portion of my life I have allowed myself to achieve far less than I am capable. So my station is effectively what I "deserve".

It has been said that anything worth having is worth working for. I think that the more accurate assessment is that anything worth having REQUIRES work. Not only because things of value carry their own intrinsic worth, but also because those things are what they are due to the work required to gain them. This isn't only represented by physical property or possession, but also by the wealth gained by the act of the accomplishment.

People who strive, fail & then succeed are far stronger individuals than those who are never tested. Those who become accustomed to ease of life are the ones who will fail when they are tested. They will also have little appreciation for anything they have. They will have no respect for their benefactors. They will have no respect for the property or the lives of others. They will have no respect for themselves.

Inexplicably, I'm becomming one who wishes to rise to the task. I'm beginning to surprise myself. Ultimately I wish to be ready when the things that I desire come into focus to meet the challenge. I certainly don't want to fall short due to lack of planning or metal.

Interval Session Three...

Ugh! It was 93-degrees in Puyallup this afternoon when I rolled up to the trailhead. Crimany! It didn’t feel that hot at first. It actually looked like some overcast was going to come in and cool things off. WRONG! That was only to taunt me. As soon as I hit the trail the sun was back out… beating down. I didn’t notice it on the way out, but on the way back it began to get extremely uncomfortable. I’d chugged about 16 ounces of agua before setting out. I figure I burned that off in about 10 or 15-minutes. Then I was running dry.

I’m still not jazzed about dragging a water bottle along during these short jaunts. If I were doing something akin to a 10k… then I would definitely want to have a decent sized bottle. Heck, I may even invest in a CamelBack vest. However, running in a vest means adding more weight and insulation, so it’s a trade off. I just don’t like the idea of having to either hold the bottle in my hands… or endure it banging about while I run.

I've found some other options like the stainless water bottles, which I like but again, you're dragging that thing around and with 32 ounces of liquid it's not going to be light. I suppose I need to look into some of the harness and strapping systems. The belt systems look too much like a nerds fanny pack. Also, the bottles stillslam around. I'd prefer something that gets the load up aboe the waist and hips. Hence the CamelBak vest idea. The original versions are fairly small and unobtrusive.

Back to the run:

I noticed once again tha my gait is becomming smoother and more balanced. I actually felt like I was running today as opposed to tromping with a pogo stick attached to each leg. My steps are beginning to roll more rather than dropping. Within another week or two I should have things down fairly well.

Something that I failed to mention before... I've managed to lose 30 pounds somewhere between January and now. How I don't know. I have been drinking a lot less beer, but I though I was making up for it by eating utter crap every other week or so. Apparently I have not entirely pooched the healthier eating habits. That's around 10-pounds per month without even working at it. Gee, imagine what I can do if I'm actually trying to get healthier. Idiot!

Now I'm REALLY looking forward to the Krav Maga session starting up again! Doing that two nights per week should kick things fairly hard. I think that I may need to decrease the frequency of the runs and lengthen the distance. So I might be running 7 to 10 kilometers, twice per week. I already have a fairly good idea where the 10k marker is on the trail that I run. I've walked it many times.

The running is coming together very well. I can already feel the difference from day to day. Once I start the additional training I'm going to be nigh unto death... for a while. Then when it kicks in I'm going to be nearly unstoppable. The last piece of the puzzle is going to be the strength training. The strength training... and figuring out how in the heck I'm going to get any rest. On that note, I have noticed that even with this heat, I'm sleeping better and feeling more energetic at work. I'm not falling asleep in front of the television any longer.

One last thing: I pulled out a pair of my old Rudds lycra shorts to run today. Actually, my legs look pretty good. It's the load above them that's frightening! Those things were GREAT though. It's unfortunate that the company went out of business. They were certainly a lot more comfortable than the sweats would have been!

I Never Thought I'd Say This...

... but I'm going shopping for some running gear Friday afternoon. I already have shoes. I have a decent pair of Asics that should last me another month or so. They're virtually brand new. What I really need is some shorts. It's been scaring teh crap out of 90-degrees the last two days & I only have long sweats. That's fine for Spring & Fall... but in this type of heat it's ridiculous.

I hate to shop there, but Sports Authority has the best selection & price... & they have a HUGE store right down the road at the Stuper Mall. I'd rather go some place more "local" but that means Big 5 & every time I go there it's like a few hundred people hace already been through every rack.

I want something synthetic... with a danged liner. The lighter the better. I've seen some pretty cheap varieties down there & I should be able to pick up several pair for only around $20 a whack. It's a bit too early for me to be sporting tank tops & such. I refuse to subject anybody to that show. Besides, I'm wearing the Carhart T-shirts so I can keep the MP3 player in the breast pocket.

My Second Interval Session...

What is true with strength training session is also true with other training: The one you decide not to skip will be a good one. (I can only say a good one because this is only my second day at this...) First off, it's getting hotter around here. I've been saying since December that I thought we were going to have a very hot summer. We were ROBBED last year, having only two real weeks of decent "summer" weather.

So it hit the mid-80's around work in Redmond today. I had told myself that if the roomies were not home this evening (currently in Las Vegas) I would go ahead & use the treadmill. I made god time getting home & I thought that since the house was a balmy 85, I'd just go ahead & make the trek down to the trailhead. When I got to Puyallup the thermostats downtown said 89 degrees. Uhm...

I'd brought water but I hate trying to carry that crap. Besides, it's only a little over three miles, right? Sheesh! I felt dehydrated about 1/2 mile into the jaunt. I should have MADE MYSELF chug more before I started out. I survived though.

I was actually fairly still in the calves and quads when started out. My first jogging interval was... stiff. After that I was fine. The first jogging interval was also where I had the most problem catching my breath. After that I seemed to kick into the rhythm. I ended much more evenly this time cadence died off almost exactly where it began as far as landmarks.

Thursday will be the end of the first week. This will be my last week smoking. I came to the conclusion the other day that, for myself, quitting has nothing to do with "wanting to quit". Hey, I like smoking. Not the stench, the expense or the inconvenience... but just the action itself. So once again, factor in the pros versus cons. True, there really aren't any pros, anymore than there are with heroin addiction. I already mentioned most of the cons. With the new tax increases, it's nearly $2300 per year. That's insane!

Ultimately, spending the money & having a lump or crap in my lungs where more air would go isn't a positive thing. What's going to make the difference for me though, is just how those detriments add up to kill my momentum for course preparation. I want to be physically "ready" when I apply. I'm nearly at the $3k mark on savings right now and the 2010 schedule should be out in September or October. Two more weeks & I'll have the deposit saved. That's going to be an eye opener. I still cannot believe that I've actually managed to get this far.

I want to be in passable physical condition by September or October. If I can manage to get my derrière into the Krav Maga class, that will add an additional two days of hard training per week. Two additional days that I will hate myself for. Right now I feel like I took a beating. I can imagine feeling this way EVERY DAY OF THE WEEK for a while.

I'm sure that I'll acclimate to the training though. Today’s “run” felt better than the one on Sunday. I’m certain that the one on Thursday will feel better than today’s. Once I begin getting used ot that the Krav classes will start and I’ll acclimate to that as well. I’m probably going to drop one of the running days once I get through this basic 5k training. I’m still trying to figure out how I’m going to manage all of this & still get enough rest. I may have to start going to bed an hour earlier every night. That’s a bad idea anyhow but the heat is making it difficult to get to sleep.