{"id":1056,"date":"2014-02-28T00:32:16","date_gmt":"2014-02-28T04:32:16","guid":{"rendered":"http:\/\/mikemartinezonline.com\/blog\/?p=1056"},"modified":"2016-09-05T15:40:17","modified_gmt":"2016-09-05T19:40:17","slug":"my-current-physical-fitness-routines-and-some-opinions-and-observations","status":"publish","type":"post","link":"https:\/\/mikemartinezonline.com\/blog\/2014\/02\/28\/my-current-physical-fitness-routines-and-some-opinions-and-observations\/","title":{"rendered":"My current physical fitness routine(s) and some opinions and observations."},"content":{"rendered":"

\"DeadliftPuppy\"<\/a><\/p>\n

I recently spent some time chatting with an old friend and roommate and the conversation got around to working out and the gym. He knew I have been fairly active and into fitness from way back and asked me what I\u2019m currently doing to stave off \u2018middle age\u2019 \u2018hood. \"Smile\" He\u2019s started going to check out some CrossFit classes and gyms. I was very encouraging and let him know that that is a good start. Heck, just walking 30 minutes a day will have marked benefits for anyone; especially those who currently do no real exercise now.<\/strong> He was very excited to get back into weight training (CrossFit and such) because he hasn\u2019t done anything like that since his military service days and asked about my opinions, recommendations and what I\u2019m doing now. And if I\u2019d send him over my current routine. I told him I would, but I had to preface that with the fact that where I\u2019m at has taken a little while to get to. But he could take my routine, cut down weight amounts and add some other\/different excises to make it his own. Remember that as long as you do anything more than you\u2019re doing now<\/em><\/strong> you\u2019ll see benefits. I recommended he start with CrossFit classes but be careful to not over exert himself and choose his trainers\/gym very carefully. But he wanted details, specifics and some of my reasoning leading to my opinions and observations.<\/p>\n

Nearly everyone is looking for that magic pill, diet or routine that will \u2018instantly\u2019 get them fit, thin and healthily with NO WORK, SACRAFICE OR EFFORT. <\/em>Guess what? No shakes, no juicing, no \u2018super routine\u2019, no pills, no machine will do that! ONLY CONSISTANT, DISCIPLINED ACTION USING PROVEN TECHNIQUES AND GOOD DIET WILL! PERIOD.<\/span><\/strong><\/p>\n

So, this is what I\u2019ve been doing for months now to get back in top form. My strength is increasing as is my endurance strength (power over time). I\u2019ve got some pretty bad lingering injuries that will require surgery(shoulders), probably this year, but I\u2019m working on keeping the stresses and motions from furthering those through exercise selections and proper form. And at the same time I\u2019m working to build supporting tissues in preparation of anticipated recovery therapies.<\/p>\n

Here is my current routines:<\/p>\n

I use a modified 5 X 5 lifting routine to achieve strength improvements and<\/i> endurance. I lift at a given weight and over a few weeks or month and as I improve I shorten the rest period between sets.<\/p>\n

Then I\u2019ll go up small amount in weight every few months or so and lengthen rest; then shorten as strength increases. Rinse repeat.<\/p>\n

I lift with high intensity and move between exercises and reps fairly quickly.<\/p>\n

This method has been used AND<\/i> proven effective for decades! Reg Park (being one of the most famous advocates long ago) and many professional (especially current MMA practitioners) and Olympic athletes use these methods. I also incorporate Tabata<\/a> \/ HIIT<\/a> work into my cardio for a real power and a good heart blast.<\/p>\n

It\u2019s been decades since I\u2019ve been in the ring and haven\u2019t sparred much in a while, but I still practice loads of techniques and do bag work in addition to my lifting and cardio. I have had plenty of real world (street and field) experiences that have proved my skills and saved my life. A few close friends and family can corroborate (or provide alibis) as needed.<\/p>\n

Some background on my philosophy and some opinions for those that asked and reasoning for my methods:<\/b><\/p>\n

As for the current CrossFit rage I have a few opinions. [Like any opinion many will agree and disagree. I don\u2019t care, I\u2019m not debating a point simply stating my view and how I arrived at it and how I use my methods. My buddy, and you too, if you\u2019re reading this for that matter don\u2019t have to agree or do anything.]<\/em><\/span> The trademark name CrossFit arose out of many cross training workouts already used by elite athletes (and armed forces) for decades that were then updated and \u2018codified\u2019 into a fantastic movement by Greg Glassman. He got smart and trademarked and marketed the sh&t out of it. Bully for him! It\u2019s freaking capitalism at it\u2019s best! [damn, wish I thought of it!]. CrossFit\u2019s basic philosophy is very sound<\/strong><\/span>: …"it’s a strength and conditioning program as \u201cconstantly varied functional movements executed at high intensity across broad modal and time domains,"[8] with the stated goal of improving fitness, which it defines as "work capacity across broad time and modal domains."<\/p>\n

First<\/b>, I believe that CrossFit has done more to bring true all around physical fitness – strength, power and endurance to the masses than anything in the last decade or longer! It has been the greatest introduction to having real body strength and endurance to those who might otherwise have scoffed at power lifting and \u2018extreme cross training\u2019 and the benefits of both.<\/p>\n

Second<\/b>, for someone trying to lose weight quickly and get into shape or a novice physical fitness person, CrossFit provides a great all around routine to quickly get in shape, gain some real useable strength and endurance.<\/p>\n

Third<\/b>, the benefit of having other people to workout with you and provide for encouragement and motivation can be a huge plus. Especially<\/em><\/b> beginners.<\/p>\n

Fourth<\/b>, the other side\u2026.<\/i> As a guy who’s been heavily involved in physical fitness and athletic performance for nearly all my life, I worry that too many people who\u2019ve never been fit ever<\/span>,<\/i> are beginning \u2018extreme\u2019 routines without having built up any underlying strength in their tendons, ligaments and bones. And then there are some not too well trained \u2018trainers\u2019 who do not know proper (read SAFE) lifting form, pushing novices way beyond their limits. Many new practitioners get \u2018motivated\u2019 to just hammer out a \u2018WOD\u2019 (workout of the day) with as heavy as weights and short as time possible without caring for proper form or safety. For a novice, safety<\/span> should be the main concern so technique (form if you will) is the MOST important thing when doing compound lifting exercises. Many, out of hast lift poorly or worse dangerously, jump while too fatigues or otherwise hurt themselves because of poor attention to safety. This can be attested to by emergency room physicians seeing loads more cases of blown knees, broken wrists and wrenched backs. A very well trained trainer is a must.<\/p>\n

Please, don\u2019t get me wrong, I love CrossFit for bringing real training to the masses. I hope that more people get involved and see how much a difference proper weight training along with<\/i> cardio and sports specific training can improve one\u2019s health and lifestyle. CrossFit can be an HUGE asset to any regular training regime for whatever sport or goals you wish to achieve. And I highly encourage all to add it to your overall routines.<\/p>\n

And as a buy who\u2019s been in the E.R and had way more surgeries on broken\/torn\/ripped body parts than most, I surely know the dangers involved in pushing things to the limit. [Although I don\u2019t think I got the limit switch<\/i> myself. ]<\/p>\n

I have always incorporated cross training into my physical fitness; whether it be interval speed drills, table jumping, mountain climbing, motocross, mountain biking, swimming, fighting\/sparring, wrestling (jiujitsu etc.). Strength training\/lifting with<\/em><\/span> H<\/b>igh I<\/b>ntensity I<\/b>nterval T<\/b>raining, is by far the best way to improve all around physical fitness and sports performance. BUT I train to do those things and not the other way around.<\/p>\n

So, below a link to my current routine. [<\/strong>Reason for the link to the document is it changes as I add remove and improve. \"Smile\" <\/em>]<\/p>\n

For My Current routine click here.<\/a><\/span><\/span><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

I recently spent some time chatting with an old friend and roommate and the conversation got around to working out and the gym. He knew I have been fairly active and into fitness from way back and asked me what I\u2019m currently doing to stave off \u2018middle age\u2019 \u2018hood. He\u2019s started going to check out … Continue reading “My current physical fitness routine(s) and some opinions and observations.”<\/span><\/a><\/p>\n","protected":false},"author":587,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[234,231,76,233,232],"tags":[],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/mikemartinezonline.com\/blog\/wp-json\/wp\/v2\/posts\/1056"}],"collection":[{"href":"https:\/\/mikemartinezonline.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/mikemartinezonline.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/mikemartinezonline.com\/blog\/wp-json\/wp\/v2\/users\/587"}],"replies":[{"embeddable":true,"href":"https:\/\/mikemartinezonline.com\/blog\/wp-json\/wp\/v2\/comments?post=1056"}],"version-history":[{"count":3,"href":"https:\/\/mikemartinezonline.com\/blog\/wp-json\/wp\/v2\/posts\/1056\/revisions"}],"predecessor-version":[{"id":1082,"href":"https:\/\/mikemartinezonline.com\/blog\/wp-json\/wp\/v2\/posts\/1056\/revisions\/1082"}],"wp:attachment":[{"href":"https:\/\/mikemartinezonline.com\/blog\/wp-json\/wp\/v2\/media?parent=1056"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/mikemartinezonline.com\/blog\/wp-json\/wp\/v2\/categories?post=1056"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/mikemartinezonline.com\/blog\/wp-json\/wp\/v2\/tags?post=1056"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}