Strength Foundations: Beginner Weight Training Program with Videos

Strength Foundations: Beginner Weight Training Program with Videos

After being recently featured as the Coach of the Day on Coach.me, I had a number of people ask for more details on the “Beginner Weight Training Program“. The following is an instructional resource guide of exercise videos found in the post entitled the Beginner Guide to Muscle Building: Training, Diet and Recovery.

Beginner Guide to Muscle Building

Click here to check out the original post.

Beginner Weight Training Program with Alternating Workouts and Videos

Workout Day A

  1. Squat (quads dominant)
  2. Bench press (horizontal push)
  3. Bent over barbell rows (horizontal pull)

Start with 5 sets of 5 reps. This is to help you build strength and a solid foundation for progressive overloading in the future. After 4-8 weeks, depending on how fast your body adapts/if you meet a plateau, switch it up and do 3 sets of 8 – 10 reps for a focus on muscle size.

**Simply alternate these two workouts with at least one day of rest in between.

An example:

Week 1: A, B, A

Week 2: B, A, B

Workout Day B

  1. Deadlift (hip/ham dominant)
  2. Military press (vertical push)
  3. Pull ups (vertical pull)

Start with 5 sets of 5 reps. This is to help you build strength and a solid foundation for progressive overloading in the future. After 4-8 weeks, depending on how fast your body adapts/if you meet a plateau, switch it up and do 3 sets of 8 – 10 reps for a focus on muscle size.

**Simply alternate these two workouts with at least one day of rest in between.

An example:

Week 1: A, B, A

Week 2: B, A, B

Beginner Weight Training Program with Videos

How to Back Squat like a boss

How to do a Bench Press

How to do a Bent Over Row

How to do a Deadlift

How to do a Military Press (Overhead Shoulder Press)

How to do Pull-ups (Assisted, strict and variations)

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Continue the workout even when you don't have equipment. Free guide of 99 workouts – No equipment required! 

Active vs. Passive Recovery: Finding the Sweet Spot Between Too Little and Too Much

Active vs. Passive Recovery: Finding the Sweet Spot Between Too Little and Too Much

This is not passive recovery - Couch Potato

This is NOT what is meant by passive recovery

Active recovery is a recovery technique that relies on a specific type of rhythmic muscle activation to speed up the movement of nourishment and waste.

Passive or inactive recovery is, well, passive. Both ways work. If you do nothing (e.g. sit back, relax, and wait), you will, if you are otherwise healthy, eventually recover. If you do something (e.g. the proper amount and type of muscle activation), you will, assuming all else is equal, also eventually recover. That said, the main differences between the two recovery techniques are not measured by the “end” result. Instead, the focus of the comparison is the difference in how you feel during the recovery process and how long it takes to fully recover.

Consider this…

Active vs. Passive Recovery: Finding the Sweet Spot

Have you ever finished a race or hard training session and immediately entered a crammed space such as a car, bus, train, or plane and remained there for several hours? Yes or no, the result is always the same: your muscles will feel more tired and/or sore at the end of your trip than they did at the beginning.

Why?

Simply put, remaining almost motionless in a crammed space for several hours post-exertion (ultra-passive recovery) stifles the flow of nourishment and waste. Net result: you feel worse.

Want a better outcome?

Before you get into that dreaded crammed space, spend about twenty minutes doing, with less intensity, whatever you did to get tired and/or sore. Then, once per hour for at least 10 minutes or so, get up and move all of your tired and/or sore muscles (active recovery).

Too Much or Too Little of a Good Thing

It is very important to avoid over activating your tired and/or sore muscles. Doing so will actually prevent recovery and could easily lead to an overuse injury. Conversely, if you under activate your tired and/or sore muscles, you will marginalize the potential related benefits. Either way, you lose.

Ironman recovery - you are doing it all wrong

So, what is the key to finding the sweet spot between too much and too little?

Always remember that this is a recovery technique, not a training technique. Thus, if your quads are tired and/or sore from running, go for an easy jog. Likewise, if your glutes are tired and/or sore from cycling, go for an easy ride. And so on. Never do anything that hurts. Focus your effort on activating the muscles in need of recovery (e.g. if you activate the muscles in your left foot, it won’t help the muscles in your right hand). And always … always, expend the least possible amount of energy to achieve the desired result … don’t waste energy!

The goal is to appropriately activate your tired and/or sore muscles until the desired result is achieved

Sounds good, but … you just finished and you do not have the want to jog or go for a light ride or perhaps even stand upright. Besides, your knee and hip are bothering you and you know from experience that “stressing” those joints under those conditions just noted is categorically a misguided and potentially injurious idea. Similarly, if your traps and lower back muscles need “activation,” jogging or going for a light ride are, once again, not a viable option.

Why? Jogging and cycling do not offer the needed rhythmic muscle activation. In fact, those activities usually create more trap and lower back tiredness and/or soreness, not less.

So, what’s the best recovery technique?

That’s easy. Use a high-end powered muscle stimulation device to activate your tired and/or sore muscles until the desired result is achieved. I recommend the MARC PRO to all of my clients … it’s easy to use, feels good, and works great.

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Book: ICED! The Illusionary Treatment Option: Learn the Fascinating Story, Scientific Breakdown, Alternative, & How To Lead Others Out Of The Ice Age

Book: ICED! The Illusionary Treatment Option: Learn the Fascinating Story, Scientific Breakdown, Alternative, & How To Lead Others Out Of The Ice Age

Gary Reinl's snap shot bio:

Author, speaker, teacher, liaison, manager, spokesperson, franchisor, program designer, strategist, researcher, business owner, personal trainer, husband, father, veteran marathon runner, vegan

Click here to own a copy of ICED!

 

The 5 Best Dumbbell Workouts (that take 10 minutes or less)

The 5 Best Dumbbell Workouts (that take 10 minutes or less)

It’s hard enough to find the motivation to workout on most days. Too tired. Too busy. Too lazy. Any way you slice it, it’s a lot of work and it’s just not happening. But every so often when the moon and the stars align, you dig deep and muster up the fortitude to actually break a sweat. Now, the problem is you don’t even know where to begin.

Maybe a light jog on the treadmill? Perhaps a few crunches on your handy Swiss ball? Or maybe you’ll dust off that old Tae Bo DVD and “kick it” it old school?

To be blunt, the only thing from the 90’s that needs to be in your workout is the music (I love me some old school hip hop) but that’s another article altogether.

Public Enenmy Play List

Nothing like some old school Public Enemy to go with some fresh workouts!

The truth of the matter is you don’t need a lot of time or equipment to get an effective workout. It doesn't always have to be about bench presses, deadlifts, or any of the big lifts. In fact, a pair of dumbbells, 10 minutes, and a willingness to step outside of your comfort zone is the only tools you need. You can get a great workout and make some serious gains in 10 minutes or less with the right attitude and the right intensity!

The 5 Best (Full Body) Dumbbell Workouts that will build muscle, melt fat and give you fire-breathing conditioning

1. Dumbbell Snatch: 5 mins Max Reps

Lack of time is definitely no excuse for this nasty little workout. In true CrossFit fashion, 5 minutes will be MORE than enough time to get the job done.

Dumbbell_Snatch_With_Isaac_Payne

Complete as many reps as possible in 5 mins alternating arms with each rep. Choose a weight that you can do at least 10-13 reps per minute. Make sure that the dumbbell touches the floor at the start of each rep. Great conditioning. Good sweat. Can’t lose.

2. Full Body Onslaught Dumbbell Workout

5 sets of:

  • 6 Push Press
  • 9 Bent Over Rows / or 1 arm-dumbbell rows
  • 12 Squats

Use the same weight for all the exercises. Complete 5 sets with 60-90 seconds rest between sets. Complete the entire complex before taking your rest. Or if you want to rev the engine a little more, you can do as many sets and reps as possible (AMRAP) in 8 minutes.

Dumbbell_Workout_With_Isaac_Payne_2

3. Hard “Core” Dumbbell Workout

4 sets of:

  • 10 Push up/4-point Row
  • 20 DB Sit-ups
  • 30 DB Twists

A quick hit to the midsection goes a long way. You’ll need two sets of dumbbells for this bad boy, one for the 4pt rows and one fore the sit-ups and twists. Try 4 sets of this combo with 1-2 minute rest between sets and let it marinate for a day or two.

Issac_Payne_Dumbbell_Core_Workout

4. Get Swole! Dumbbell Workout

  • DB Chest Press 3/6/9/12/15
  • 1 Arm Rows 3/6/9/12/15

I love this rep scheme! Perform each set with 1-minute rest between sets.

Issac_Payne_DB_Workout_4

This one is great for a good old fashioned pump! Make sure you have a preshrunk t-shirt to wear after you hit this one!

5. “Pure Payne” Dumbbell Workout

  • DB Clean/Jerk 10/8/6/4/2
  • DB Lunge 10/8/6/4/2

Issac_Payne_Dumbbell_Workout_5

This workout is such a beauty I had to name it after myself! Use the same weight for both exercises. Take 1-minute rest between sets, try to complete the complex before resting or try to complete the entire complex as fast as possible. Either way it’s gonna hurt real good!

There you have it, 5 quick and intense dumbbell workouts that take 10 minutes or less!

Equipment and time are no longer an excuse. What are you waiting for? Grab your weights, turn up the Public Enemy and get after it!

Hope you liked this article! If you did, share it with your friends and drop a comment below!

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Isaac Payne Head shotAuthor Bio: Isaac Payne

Isaac Payne has over 14 years experience working in the fitness industry. He has helped hundred of clients get stronger, leaner, and more conditioned. He enjoys Crossfit, old school hip-hop, and is an Air Jordan connoisseur. For more about Isaac visit www.isaac-payne.com, Facebook, or @mrisaacpayne.

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6 Tips for Staying Healthy on the Road

6 Tips for Staying Healthy on the Road

road trip staying healthy tipsAh, the road trip, a classic pastime that since the invention of the Model T has served as a coming-of-age endeavor for so many. Even before the advent of modern transportation, nomads and frontiersmen went overland on horseback, often for months at a time. When taking in the sights of new cities or the glorious work of Mother Nature, though, health can sometimes take a backseat (pun definitely intended).

For many people, this could mean a complete abandonment of nutrition as a priority: logging mile after mile on the road to the next destination, how easy is it to pull over toward that Taco Bell or McDonald’s drive-through, grab a quick meal and continue on down the road?

Fortunately for my health, the convenience of fast food isn't an option for my girlfriend Alexa and I.  You see, we are nine weeks into the adventure of a lifetime, with a twist.  We are CrossFitters, traveling through the United States and parts of Canada and working out at different boxes all along the way.  Our goal is to eventually ‘WOD’ in all fifty states.  Leading an active lifestyle, no matter if you’re on the move or of the sedentary variety, requires the right fuel.

Just like Alexa and I take care of our minivan by putting in gasoline and oil, we must properly fuel ourselves.  While we are by no means experts in the field of nutrition, here are a few tips we've discovered along the way that we think can help any athlete or fitness fanatic stay healthy, whether it’s on your afternoon commute or on a months-long odyssey like the one we’re currently undertaking. Here's our….

6 Tips for Staying Healthy while traveling on the road

Tip 1: Meal prep

6 Tips to Staying health on the road - photo 1-8

Finding deals at outdoor markets like this one in Toronto will keep you healthy without killing your budget

This is the best advice I can recommend.  When we hop in the van after a good workout, the first question that one of us asks is usually “What are we eating?”  Having meals prepared and ready to go is essential to eating healthy during a trip.  Especially for short trips, prepped meals are the most cost-efficient and nutritious way to stay on a particular diet, be it Paleo or anything else.  As our trip wears on, we've found it a bit tougher to set aside time to properly cook a week’s worth of meals, but at the beginning of our journey those little containers filled with meats and vegetables served as our lifeline.

Tip 2: Bring a camping stove

6 Tips to Staying health on the road - photo 4-2

Utilizing our camping stove, somewhere in Texas

If you don’t mind being on the receiving end of a few stares from curious locals, cooking on a camping stove is the way to go.  Alexa and I have whipped up delicious meals in the parking lots of grocery stores and rest areas across the Midwest so far on this trip.  Hell, today’s meal was “Paleo goulash”, cooked outside of a truck stop somewhere in the Texas Panhandle.  While this solution isn't exactly quick, it gives us something to look forward to by putting our nutrition back into our own hands.

Tip 3: What’s in season?

6 Tips to Staying health on the road - photo 2-8

Here's Alexa scouring a fish market in Portland, Maine for the best deals on fresh seafood

In terms of eating healthy, we couldn't have picked a better time or a better location to start our trip than when and where we did.  Driving through the beautiful state of Michigan in August provided us with more roadside and farmer’s markets than we knew what to do with.  Every three miles, it seemed, there would be a stand with fresh produce just waiting to be picked up.  An added bonus was that we saved a ton of money by buying directly from the farmers, rather than making a trip to the grocery store.  If the weather and area are appropriate, buy local!

Tip 4: Drink plenty of water

This one seems pretty obvious, I know, but bear with me.  At the start of our trip, both of our families provided us with a ton of essentials to get us started, two big packs of bottled water being an example.  These kept us hydrated for a while, and the fact that we work out at CrossFit affiliates every day allows us another H2O source.  However, as the weeks turned into months, we ran out of our bottles.  Our budget as tight as it is, we find it hard to justify buying water.  Our tried and true tactic of filling up at gyms has served us well since, but no matter your budget, make sure to take the necessary steps to stay properly hydrated!

Tip 5: Stay disciplined…

Like I mentioned before, the easiest thing to do on the road is pull over to one of the countless fast food burger joints out there and order up.  I offer a simple solution:  dig into your parent’s garage and find that old Coleman cooler they used to take to your Little League games. Believe it or not, this one item can make or break your nutrition during a trip.  Anyone who lives an active lifestyle and fuels accordingly knows that the healthiest foods are usually perishable foods.  For the aforementioned ‘parking lot cookouts’ we have, a cooler comes in handy more often than not.  You’d be surprised at the peace of mind that comes from knowing that grilled chicken, sweet potatoes and broccoli are awaiting you in their comfortable cooler home post-WOD, just waiting to be devoured.  Staying disciplined and keeping these foods fresh is without a doubt worth it, considering the alternative: dry gas station hot dogs, anyone?

Tip 6: But don’t forget to treat yourself

6 Tips to Staying health on the road - photo 5-2

When the time is right, be bad! Enjoying a beer on Crescent Street in Montreal

We don’t pretend to be beacons of paleo perfection. Alexa and I are human. When we perform well, we reward ourselves accordingly. For example, in Burlington, Vermont, Alexa PR’d her one rep max back squat.  Burlington, it turns out, is the home of Ben & Jerry’s Ice Cream.  I’ll give you one guess as to who enjoyed herself a waffle cone that day.

When it comes down to it, fueling your body on the road isn't much different than it is at home. Healthy eating still requires careful attention to detail and being disciplined enough to know how to stick to the plan – and when to cheat on those PR days!

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ZachM_BioAuthor Bio:

Zach Mosbarger is one-half of WanderWOD, a writing project in which he and his girlfriend Alexa Coughlin travel through North America, blogging about their adventures and dropping in to CrossFit affiliates all along the way.  He graduated from Lake Erie College with a B.S. in Communication in 2013.  His favorite CrossFit WOD is Nasty Girls.

Stay connected with Zach through his various Social Media channels at WanderWOD.com, Twitter, Instagram and Facebook.

 

Why You Can’t Stop Getting Injured… in CrossFit

Why You Can’t Stop Getting Injured… in CrossFit

Oh wow, I said it. CrossFit and injury. I feel like that statement is up there with asking someone how much money they make, who they are voting for, and what their religious beliefs are.

Sound familiar? How about "meow"?

Sound familiar? How about “meow”?

Why is there such a misconception about CrossFit and injuries?

Here's the deal.

Watch a college football game, a basketball game, a gymnastics meet. Is anyone getting injured? Yes. It’s part of being an athlete.

So if you (or someone in your gym) are injured, congratulations, you are officially an athlete.

Does it mean you should stop? Absolutely not. Injuries don’t stop professional athletes, why should they stop us normal folks.

Hi, My Name is (Insert Your Name), I am a CrossFit-aholic

The first step on the road to recovery is admitting that there may in fact be a problem. Maybe, JUST MAYBE, you came into CrossFit with a little baggage: Tight hammies, a bad back, tight calves, or zero shoulder mobility.

Is it possible, that we did not enter into CrossFit as perfect athletes?

OK, ok, ok. So there it is. We have admitted that there may be a problem. So what’s next?

Time to Warm-up and Mobilize Properly

Article done. Right. We just have to do it.

If only it was that easy.

Take a minute and go look for a proper warm-up. No wait, don’t. I can tell you what you will find:

Executive Warm-up Summary (Skip directly to this section, this is all you need to know)

Warm-up and mobility are very straight forward. You just want to mobilize before your warm-up to increase range of motion. I mean wait, no no. Mobilize only to open new ranges to optimize your lifting mechanics. It’s OK to PNF some things before a WOD

to open new ranges, but just not your groin.

Got it. But just don’t smash before the WOD. No, no. Smashing is after the WOD. Well, you can do the MWOD before or after your WOD, just whatever works for you.

AHHHHHHHH. There is some great information out there, but it can definitely get confusing.

What the Experts Say

The CrossFit Warm-up

CrossFit says that an effective warm-up should achieve these goals:

  • Elevates body temperature + +
  • Elevates cardio-respiratory rate + +
  • Incorporates stretching + –
  • Develops critical functions/movements + –
  • Works whole body + –
  • Prepares for rigorous athletic movements + –

The CrossFit warm-up definitely achieves these goals. You could just stick with this warm-up, but it may get a little boring after a while. What are some other options?

Warm-up with Matt Chan

The long lunge, the lateral lunge, and the push up to the hamstring stretch; definitely seems to follow the CrossFit warm-up guidelines.

The Josh Everett Warm-up

  1. General Monostructural warm-up
  2. General joint/muscle mobility
  3. Specific joint/muscle mobility
  4. Specific movement prep

Seems to be somewhat of a hybrid of the CrossFit warm-up while incorporating mobility.

To see full video of the Everett warm-up – click Part 1 and Part 2 here.

Warm-up with Kelly Starett

Pigs on ice skates. Cossack squats. Spider Lunges. Mountain climbers. Knee hugs. More squats. Kelly says in a warm-up, you should get “hot and sweaty”. I would definitely be hot and sweaty after this one.

What do they all have in common?

They all seem to follow the basic structure outlined by CrossFit headquarters. Which is a good thing since these videos come from CrossFit headquarters.

I did NOT see any banded hip openers or static stretching. Everything was dynamic. Even in Kelly’s video, he opened up the hips with dynamic movements. Not to say that you cannot use bands in your warm-up, but in the examples here, there is no banded mobility or PNFing pre-WOD.

Step 2: Mobility

Where to begin. Kelly Starett changed CrossFit forever when he started his blog, the MWOD. You can’t walk into a box without finding a copy of The Supple Leopard somewhere.

There seems to be an unlimited number of mobility pieces we could be adding in after every WOD.

Sometimes over analysis puts us into "do nothing" mode.

Sometimes over analysis puts us into “do nothing” mode.

We have the blueprint, so why aren't we executing

Information overload and analysis paralysis.

There is so much information out there, that it is hard to put it all together on your way home from work as you are stopping at your box to hit your WOD and then trying to get home to eat dinner.

Then there is the CrossFit coach/box owner who is coaching 5 classes a day, dealing with billing, talking to new customers, and a whole slew of other daily tasks.

It’s no wonder why our warm-up and mobility are sometimes neglected.

The simple fact is there is not enough time in the day to come up with an effective warm-up, every single day.

Most of the programs posted online are also posted without a warm-up:

crossfit.com, Invictus, CrossFit New England, etc. So it’s just human nature to neglect our warm-up at times.

Here is how we reduce injuries in CrossFit

A better warm-up and mobility. We all know it. We all have the tools. So how do we execute?

  • Come up with canned warm-ups. It’s not ideal, but using a canned warm-up like the CrossFit warm-up will serve us much better than no warm-up. Then just pick 3-4 mobility pieces to work on each week.
  • Preplan warm-ups for certain movements. Have a preplanned warm-up for certain movements. K-Stars hip opener video would be great for many squatting movements. You could find some similar plans for pushing and pulling. Then just use those when the movements come up. It’s kind of like the 80/20. Then find areas you need to mobilize and add those at the end of each WOD.
  • Use a [highlight]warm-up and mobility generator[/highlight] to quickly generate a customized warm-up and mobility for your WOD.
Now go be great!

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Brad_Chase_HeadshotAuthor Bio: A little bit about Brad Chase

“I am a catholic, a husband, a dad, and a CrossFit athlete. Thanks for reading my article. I have been doing CrossFit since 2007 and I have a Level 1 certificate which makes me clearly qualified to talk about CrossFit. I have competed at regionals on a team in the Northwest and in Canada West. I also created a warm-up and mobility generator called WarmobilitY.”

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Training Mask Review: Benefits of High Altitude Training

Training Mask Review: Benefits of High Altitude Training

Training_Mask_This_is_me_smiling https://www.daimanuel.com/trainingmaskHigh Altitude Training is not for the faint of heart (literally!). This type of training is typically used by endurance athletes at altitudes of at least 8,000 feet above sea level. Although 8,000 feet and above are most suitable, lower altitudes are also used when appropriate locations are not available[1].

High altitude training was born from the 1968 Olympics in Mexico City. It was here that, at over 7,000 feet, endurance athletes performances were lackluster, falling well below held records at the time. Meanwhile, anaerobic, sprint-based events saw many records broken.

As one might imagine, these effects elicited by such high elevation were promptly investigated at length by the scientific community, leading to the wealth of data we now have at our fingertips.

In this article I'm going to take a look at just what the benefits of training at high altitudes are, as well as how you may be able to apply it to your own workout routine.

High Altitude Training_how does it work

How Does Altitude Training Work?

Altitude training is an effective way of taking advantage of the differences in atmospheric pressure between sea level and higher altitudes. Generally speaking, the higher you go the ‘thinner’ the air will be because the air pressure decreases and there are fewer oxygen and nitrogen molecules per unit of air.

Subsequently, the changes in external air pressure affect change in the gaseous pressures within the body.

Red Blood Cell Volume

The most well-known effect of altitude training is an increase in red blood cell volume, caused by hypoxia or a reduction in oxygen hemoglobin saturation.

This results in the production of erythropoietin by the kidneys; this further causes the body to produce red blood cells from bone marrow as a countermeasure[2].

What this means to the athlete is a greater amount of oxygen being delivered throughout the body, leading to greater endurance and overall stamina, helping endurance athletes perform at higher outputs for longer.

It is important, however, to note that the physiological response in this context is highly individualized, with large contrasts in the benefits (or lack thereof) reaped by different athletes.

Acclimatization and Precautions

There is an acclimatization phase which must take place as the body essentially adapts to the different external and internal gaseous pressures, and the associated mechanisms perform their various functions.

Some people may experience nausea, light-headedness, headaches, and other side effects; however, the exact adaptation period is difficult to find out as it can vary greatly from person to person[3].

Erythropoietin or EPO is also available in synthetic form and has gained a certain amount of notoriety in the world of athletics due to its abuse by those looking to gain an edge over the competition.

While EPO can be very useful to the athlete in its natural form, its overuse can give to an excessive proliferation of red blood cells and increased viscosity of the blood. This can in turn lead to blood clots, hypertension, and even heart attacks.

With this in mind, the natural athlete looking to safely and gently increase their endogenous levels of EPO without breaking any anti-doping laws will definitely want to stick to high altitude training.

Training Mask Review: No Mountain Ranges? No problem!

Don't wish it was easier wish you were better. Don't wish for less problems wish for more skills. Don't wish for less challenge wish for more wisdomNo mountains? Live at sea level like me? No problem with a training mask.

Why?

Because you can emulate training on a mountain range anywhere from 3,000 to 18,000 feet elevation – that's why. Do you realize that's like having the opportunity to hike up Denali (Mount McKinley)… shear awesomeness!

Doing the research for this post, and searching for a list of benefits of High Altitude Training, I stumbled across the Training Mask website. I was immediately drawn in. The Training Mask website is a wealth of information about training period. And to be honest, if you are like me, I love video content if it can give me the answers to the questions I have without me needing to scour post after post.

It's been 6 weeks since I started training with the mask and I've noticed a number of benefits, including:

  1. IDouble_unders_with_training_mask https://www.daimanuel.com/trainingmaskncreased lung-capacity and anaerobic threshold: My endurance has gone through the roof. I've hit a pre-workout, 5k row 3 to 4 times per week and the times have got faster. Best thing to note, I'm never going above 80%. Lots in the tank post-row so I can still hit my WOD with the rest of the class. The improvements have been most evident in any workouts that require short, intense bursts of energy. I'm maintaining a higher level of output without hitting the wall as soon as I used to. Bottom line, I'm going harder, longer.
  2. Increased Oxygen and energy production: As per above, I'm feeling very fit right now. The only thing I've changed is the implementation of the mask. I did a tester WOD – timed 500m row – when I started. Hit a 1:33 (and felt like dirt!). 2 weeks ago while competing at the Elysian Games in Seattle, my 3rd WOD was a 500m row followed by an 8 min cap workout consisting of rope climbs, box jump-overs and toes-to-rings. I crushed a 1:26.7 and immediately went into the WOD and felt fantastic! The row felt like a warm-up! 😉
  3. Increased Mental and physical stamina (and mental focus): All the Bane comments aside, I'm learning how to control my breathing. With this new-found control has come improved mental focus and stamina. My pacing has never been this efficient and controlled. You will see that when you first put the mask on you want to hit the workout like you normally would (all out!), but you will be humbled pretty damn quick. You are forced to stay focused on your breathing, pace the loading and work, and ultimately support the course until you're done. Any slight deviation from the path, you're done. Try it if you don't believe me. You'll see.

[review]

That pretty much sums up my review of the Training Mask.

If you are looking to make some changes to your training and push through some plateaus, I'm confident that a training mask will be the tool to help you with it.

Good luck and happy training!

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Training Mask Suggested Warm-up and How to Change the Intensity (i.e. simulated elevation levels by changing the valves)

And what does the Coach B-Mac have to say? Brian MacKenzie on Altitude Training and the Training Mask 2.0

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