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workout strategies

Workout Tips for Busy Professionals

April 5, 2016 By Brad Sadler 23 Comments

Brad Sadl and wife, Laura train calisthenics together
“Hey Honey, let’s quit!”

That’s what I said to my wife today about two minutes into the workout we were doing together.

She looked at me incredulously and said, “No!”

Well, back to push-ups, pull-ups and squats for me.

Once we finished the workout, I was glad I’d chosen to train with my wife. Usually, I’m the one to push her, but today I needed some encouragement.

Let me back up just a bit. I love to workout. It’s one of the biggest pleasures in my life. Not only do I love to workout–but I love bodyweight workouts. I love all kinds of push-ups, pull-ups, muscle-ups and levers. Sometimes I wish I could make working out my entire life–but already I have a career that I love.

I’m a physician–a psychiatrist. A busy psychiatrist. I run an inpatient service and I recently started an outpatient practice as well. I am on call every 3rd week for 7 days straight. It’s a lot of work. There are nights I don’t get any sleep. Sometimes that makes it hard to stick to my training. Thankfully I’ve found a few ways to help keep myself in check.

Here’s how I’ve been able to do it:  

Plan your workout schedule to correspond with your workload: I know that I’m on call every 3 weeks. That call is 24/7 and it lasts 7 days. Ugh! That week that I’m on call it’s REALLY hard to workout. By the end of the week, I’m dog tired and getting in my workouts is almost impossible.  Instead of giving up completely, I now treat that week as a deload week. I plan to work out really hard the first two weeks. I do the majority of my strength work, longer workouts, more intense workouts those two weeks and I rest more and do shorter workouts during the call week. I also don’t expect myself to perform as well when I’m on call so I don’t beat myself up if I’m not where I want to be. You can do it too. Have an upcoming project at your job or a busy season? How about a cyclical business? Plan your workouts accordingly.

Let others motivate you: Sure it’s great to work out alone. I do enjoy that. Typically, I can design my own workouts, I can motivate myself to do them at a fairly high intensity, and I enjoy the solitude of listening to my favorite music (heavy metal and gangsta rap) while getting it in.  Sometimes though–when things are busy I can’t quiet that nagging part of my mind–the part that tells me I’m too tired to do this. The part that asks, “Wouldn’t it be nice to have a chocolate sundae and watch TV?” This is why I work out with my wife. We motivate each other. It’s good to have her there right with me. Other days, I leave the house and go to the gym.  I get motivated by working out with my friends.  There’s something that brings out the best in you if there’s a bit of friendly competition in your workouts.

Animal motivation: I love dogs. I have 4 of them. I have VERY active dogs. My dogs need walks. They need play time. On days when I’m too tired for an intense workout, I take them for long walks. Sometimes I even take them for a run. If you have a pet, they need exercise too, so you’re helping them and you’re helping you!

Brad Sadl, PCC, with his Dogs
Learn a sport: Every Friday evening, I go to the local gymnastics gym for a private session with my awesome gymnastics coach. There’s nothing like paying an instructor, coach or fitness professional to motivate you. There are plenty of times I feel tired on the drive over–but once I’m there I’m happy and engaged with the learning process and I always leave feeling happy I went.  Starting to learn gymnastics at the age of 40 was a humbling experience as well. I’m the oldest person in the gym by sometimes 30+ years and the young gymnasts are amazing. Sometimes, I just stop and watch. I’m astounded by what the young gymnasts can do. Watching them encourages me to push myself to get better.

Eat well: I’ll admit it, this one is kinda hard. When I’m really busy with work and I’m not sleeping well, I crave sugar. I crave chocolate. I have a hard time saying no to sweets and processed foods when I’m stressed. I know this about myself. I justify eating a cookie or having a couple glasses of wine at night because I’m tired. I worked hard, I deserve it. Sound familiar?  I know I’m not the only one. I noticed that after leaving my old job and starting my new practice, I was eating worse. I was gaining a little weight, and I wasn’t feeling as motivated. I recently doubled down on my eating. I haven’t been allowing myself to give in to the thought, “I deserve this.” I also have a trip to Cancun coming up that motivated me to get back on track with eating. I feel better, my workouts are better, and my energy is better. Not only that–my abs are back and that keeps me happy! A lot of people find temporary motivation in an upcoming trip, a wedding, the summer. The trick is, I think, to keep coming up with motivating ideas. Once you’re married–don’t become complacent. Once you’re back from your trip or once the summer ends don’t stop all the positive changes you made. Keep coming up with reasons to eat better and pretty soon it will become habit and habit is harder to change.

Take a day off:  What? Isn’t this supposed to be about motivation to work out? Yes. Yes, it is.  Sometimes, the best thing I’ve ever done for myself is to take a day off or even two. Come back refreshed. Come back when all your muscles are rested. I promise, you won’t lose all your gains in two days. In fact, once you’ve rested your overworked muscles and your mind–you will come back stronger than ever. I’ve had some of my best PR’s after 2-4 days of rest. If work has been killing you–don’t go and kill yourself even more in the gym. The body can only handle so much stress. If you’re in overdrive all the time–something is going to go wrong.

Have fun: Workouts don’t have to be stressful. They don’t have to be long. They don’t have to leave you gasping for air. I know there’s something you’re good at.  Everyone has something they can do well, even if it’s simply walking. Indulge it once a week. Indulge it briefly every day. Anytime you’re moving that’s good. There will be time for working on weaknesses, getting stronger, and building muscle, but some days you just need motivation. You need the spark that’s going to get you going. Go ahead and do it if you love it.  Even if you did it yesterday or this morning or 5 minutes ago. Something is ALWAYS better than nothing.

Sign up for the PCC: Making the commitment to take the PCC was one of the best things I ever did to enhance my training motivation. Once I was signed up, I knew there was no backing out. I also knew that if I wanted to make the most of the weekend, I would need to practice my calisthenics regularly in the months leading up to the event. When PCC weekend came around, I was able to try new things and learn new skills because I had built a proper foundation.

I hope this list helps inspire you to find ways around your busy schedule. Even if you don’t do it exactly how I do it–I’d love to hear the ways you motivate yourself when life throws you that curve ball!

Brad Sadl at the PCC with Al Kavadlo

****

Brad Sadler, MD, MS, PCC is a full-time psychiatrist and avid fitness enthusiast. He loves spending time with his family, and practicing calisthenics.

Filed Under: Motivation and Goals, Progressive Calisthenics Tagged With: Brad Sadler, calisthenics, motivation, partner workouts, PCC, progressive calisthenics, staying motivated, workout partners, workout strategies

One Rep Away To Undo Laziness

January 26, 2016 By Eric Buratty 18 Comments

LeadPhotoOneRepBuratty

Laziness is a cornerstone of the many excuses people give for not staying active.

In an effort to reduce laziness, we commonly experiment with several workout strategies that offer us an exciting challenge and minimize boredom.

When we think about it, though, many proven strength training programs are boring cookie-cutter routines. These same workout templates have been around forever—as recycled/revamped set-rep schemes that are also available online for free.

If they work so damn well, what’s the issue?

Well, for starters, they’re hard to stick to.

This is because the physiological benefits from a strength training program over the short run aren’t always consistent with our psychological experience over the long run.

In other words, we all enjoy getting stronger by following those cookie-cutter programs until their linear progressions stop working.

Then we no longer experience the same level of happiness from our workouts.

Then anxiety, frustration and boredom settle in.

Then we lose interest and get lazy.

Then we find ourselves hopping around programs like a bunny that lost its energizer batteries.

EricBurattyChart

As we can see, it’s a hellacious cycle of unrewarding time and effort invested. This is what happens when our original goals become more important than our journey.

So . . .

HOW do we adapt our goal-oriented mindset to fit in with our process-oriented reality?

HOW do we embrace the method to our madness without letting our strength program become just another boring cookie-cutter routine?

HOW do we find balance between the physiological and psychological aspects of exercise without losing sight of what we originally set out to accomplish?

. . . We focus on performance.

Even on the most sluggish of days, the way we perform our reps still dictates the type of gains (or lack of gains) we receive. So, once we become more aware of our stronger and weaker days (over the course of weeks, months and years of experience), the key to boosting performance is then through executing variety in repetition.

Let’s go over how to apply some popular rep styles that further maximize performance and minimize laziness.

Please note that, to get the point across in the most objective manner possible, we’ll assume a total body workout emphasis with demonstrations of each rep style coming from the handstand push-up chain of progressions (i.e. pike push up – to target upper body) and the shrimp squat chain of progressions (i.e. foot elevated/Bulgarian split squat – to target the lower body).

ExerciseCollageKavadlos

FASTER “SNAPPY” Reps

This rep style is characterized by a maximum application of force on the acceleration phase of a range-of-motion. Imagine trying to launch off like a rocket or catapult when transitioning from the eccentric/lowering phase to the concentric/lifting phase–especially when our bodyweight resistance makes a movement (initially) feel lighter (until fatigue sets in, of course).

This rep style can be further divided into two subcategories: explosive/ballistic and plyometric reps. The key difference between these two subcategories is that explosive/ballistic reps are performed without “catching any air,” while plyometric reps involve a short but powerful time period off the ground.  From a physics perspective, explosive/ballistic reps demonstrate why force equals mass times acceleration (i.e. F = ma), whereas plyometric reps take things a step further to show why power equals force times velocity (i.e. P = fv).

FASTER Upper Body Demo 1 (explosive-ballistic)

FASTER Upper Body Demo 2 (plyometric)

FASTER Lower Body Demo 1 (explosive-ballistic)

FASTER Lower Body Demo 2 (plyometric)

Pros: Improves speed, explosiveness and fast-twitch motor recruitment—which means greater carryover to athletic skills that require considerable force and power production; Permits the use of momentum to support a smoother eccentric to concentric transition—which allows for a higher number of reps to be performed cleanly.

Cons: Decreases total body awareness—which can lead to injury when an individual hasn’t fully mastered a movement or progressed it appropriately; Does not simulate the amount of speed and muscle tension for setting PRs.

When to Use: Ideal for all fitness levels training in the 6-12 rep range (i.e. working with the lower level progressions of “the big six” from Convict Conditioning) – wherein the emphasis is on speed & power output first, muscle-building & size second, and strength third.

Beyond Calisthenics: For those who wish to supplement their calisthenics training with weighted movements, this rep tempo would be most appropriate for exercises like kettlebell swings and snatches, one-arm rows with dumbbells/kettlebells/barbells, as well as barbell push-presses and hang power snatches.

SLOWER “Grinding” Reps

This rep style is characterized by a deliberate application of constant muscle tension throughout the entire range-of-motion.  Imagine trying to flex the target muscles for an exercise as hard as possible—as if we’re doing a photo shoot for a fitness magazine cover—while executing a single rep for an exercise.

SLOWER Upper Body Demo

SLOWER Lower Body Demo

Pros: Increases total body awareness—which has implications for injury prevention—even if the rest of mainstream health & fitness media deems a particular exercise as being “unsafe;” Simulates the amount of speed and muscle tension required for setting PRs.

Cons: Decreases speed, explosiveness and fast-twitch motor recruitment—which means less carryover to athletic skills that require considerable force and power production; Does not permit the use of momentum to support a smoother eccentric to concentric transition—which will not allow a higher number of reps to be performed cleanly.

When to Use: Ideal for intermediate and advanced-level individuals training in the 1-5 rep range (i.e. working with the higher level progressions of “the big six” from Convict Conditioning) – wherein the emphasis is mostly on strength and precision in power output.

Beyond Calisthenics: For those who wish to supplement their calisthenics training with weighted movements, this rep tempo would be most appropriate for exercises like Turkish get-ups with kettlebells/dumbbells, heavy deadlifts and front squats with a barbell, goblet style shrimp squats (AKA airborne lunges) or Cossack squats (AKA side-to-side squats) with a kettlebell/dumbbell.

MODERATE “Recovery” Reps

This rep style is characterized by a fluid contraction/stretching of the muscles that may also target strength/stability at a specific point throughout a range-of-motion. Imagine the body as an oscillating wave of potential energy—such as a slinky going down a flight of stairs, a child riding a swing back and forth or Wile E. Coyote jumping off the Burj Khalifa building in Dubai with a bungee cord in an attempt to catch The Road Runner.

From a fitness perspective, we’ll have to fire a large number of rapid muscle contractions every second in order for our joints, tendons and muscles to remain stable under oscillating conditions. The more of these contractions we initiate per second while remaining in a stable equilibrium position, the greater our capacity is to recruit the muscles we need to stimulate contraction/growth or stretching/recovery.

There are a few different ways this can be applied:

Isometric Reps

Upper Body Demo

Lower Body Demo

Dead Stop Reps

Upper Body Demo

Lower Body Demo

Pulsed Reps

Upper Body Demo

Lower Body Demo

Normal Reps

Upper Body Demo

Lower Body Demo

Pros: Reinforces a graceful mastering of the positions and transitions throughout a range-of-motion—which can be helpful in overcoming sticking points and plateaus; Encourages healthy circulation and blood flow to muscles, as well as tendons and joints; Ultimately helps make PRs look AND feel easy; Minimizes the amount of muscle fatigue from eccentric stress—which allows the individual to perform more quality work

Cons: Not as energy-expensive as slow or fast rep styles—so they may not be the best starting point for individuals who are simply interested in taking off a few pounds

When to Use: Ideal for anyone interested in progressing high-tension movements like the family of backbends, forward bends, handstands/inversions, front/back/side levers and mid-section holds, as well as one arm or one leg variations for any of these movements—all while facilitating an individual’s original strength training goals

Beyond Calisthenics: For those who wish to supplement their calisthenics training with weighted movements, this rep tempo would be most appropriate for exercises like paused snatches or clean & jerks (i.e. Olympic lifts from floor or blocks), squats with a barbell on the front side or back side, kettlebell or barbell thrusters, cable bicep curls and close grip barbell bench press, as well as farmer’s walks with heavy weight(s) carried above the head, at the “rack position” or beside the torso.

Wrap-Up

At the end of the day, understand that going faster isn’t always better.

And neither is going slower.

We must get stronger and perform better in all rep ranges with their appropriate tempo to balance the physiological and psychological aspects of any workout program.

Since performance is both mental and physical, expect fluctuations to occur depending on sleep and nutrition quality. Learn to respect body along the way to keep those fluctuations to a minimum.

When energy levels are lower, take the intensity down a few notches, and just have some fun without any formal workout structure.

When energy levels are higher, kick the intensity up a few notches, and add in some structured work sets to earn that breakfast, that holiday meal or that dinner out with family & friends over the weekend.

When in doubt, do a little of both!

After all, a wise person once said, “for every action, there’s an equal and opposite amount of laziness we kill.” 😉

Have any favorite rep styles? Or how about a movement flow that combines one or more rep styles?

Share them in the comments below!

****

Eric Buratty is the health & fitness coordinator at MMA & Sport in the suburbs of Montgomery County. When he’s not fine-tuning his superhero core powers, he helps self-starters move their bodies with more integrity in both one-on-one and group workout settings, writes actionable health content and seeks out further education to help others prevent health problems instead of cure them.

Get to know Eric better and stay updated on his content by connecting with him on Facebook.

Filed Under: Progressive Calisthenics, Tutorial Tagged With: bodyweight training, Eric Buratty, rep speed, reps, tutorial, video, workout strategies

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