2-12 Upper Power/Lower Strength Training Session

MOBILITY and WARM-UP

1. 10 minutes various dynamic mobility

LOWER STRENGTH

2.Work up to 365 lb parallel squats

6 sets of 2 rep. 365 lb. parallel squats

1 set of 1 rep. 385 lb. parallel squats

UPPER POWER

3. Shoulder-specific warm up

4. 8 sets of 3 reps. 135 lb. speed bench (38% 1RM)

5. 15 lb. Overhead Med Ball Power-6 sets of 5 reps.

6. Speed seated rows-90 lbs. x 3 reps x 8 sets

ABS

7. Standing Rope Crunches (Abs) 4 sets of 8

Toledo Beat Michigan Today

Anyone who knows me knows I love college football.

Today, Toledo beat Michigan. At Michigan.

I guess someone forgot to tell Toledo they did not have a chance vs. the Wolverines.

The Toledo coach had his players completely focused and had them execute on the next play. Don't worry about the game's outcome-just execute the next play was likely the message from the coach.

That is my message today: If you are trying to reach an athletic goal, take three steps:

1. Set the goal
2. Get advice on how to reach the goal from someone experienced and knowledgable;
3. Execute the next play.

If you follow these three steps, do not be surprised when you reach your goal even if it is a huge one.

Just like no one told Toledo they could not beat Michigan, do not let anyone tell you you cannot reach your goal.

Fall into Poor Eating?

Research shows physical activity decreases and caloric intake increases in the fall and winter months. I have personally seen this numerous times-both personally and with people I train.

My recommendation is structure your exercise schedule and take direct action on this issue. Either work with a trainer, join a sports team or club that encourages regular attendance, or sign up for a sporting competition that requires weeks or months of training. "Trick yourself" and actually increase your activity during the fall and winter months.

This tip allows you to transform your good intentions into good actions.

Do Not Kid Yourself

If you want to lose body fat, you have a couple of choices:

1. Train for a marathon and plan on training for marathons the remainder of your life;
2. Change your eating.

To me, #2 is a much quicker success path. There are problems with using endurance activity as your primary weight control method-injuries ruin everything, busy work and/or family demands ruin everything, lessening response over time, negative endocrine implications for extended distance activity, and overuse problems.

By changing your eating for the better, all these variables are eliminated. If you control your food intake, you do not have to worry about the issues with distance activity.

The only real variable with controlling food intake is preparation time. Give yourself one time per week on Sunday to prepare lean protein, vegetables, and other good foods. Keep it in the refrigerator for eating throughout the week. If you eat 80% of your meals this way, you will lose body fat even if your exercise routine is not perfect.

I show you exactly how to do this in my book, Never Get Old, at www.jeffblairfitness.com.

Loving College Football!

right now I am looking at espn360 and Ole Miss is beating Florida (and the great Tim Tebow) 31-30 with two minutes remaining. This will be a huge upset if Ole Miss hangs on.

Yes, I absolutely love college football. Pro-not so much. I really never watch pro until maybe the playoffs.

What is the difference? They are both football, right?

College football is just more fun to me. It looks like the players are loving every minute on the field. Pro players often look like they are doing a job (which they are).

I was thinking about this at the gym this morning. Some people look like they have to be there-almost like they are serving a sentence.

Have some fun with your exercise. If you are there just to complete a task, you are missing the journey. This is a big part of my exercise philosophy-you will be more likely to continue if you enjoy the specific exercise.

I explain this concept in my book, Never Get Old. Get yours at www.jeffblairfitness.com.

And support fun by watching some college football today. :-)