A dip in strength

I felt a noticeable dip in strength yesterday as I trained with my kettlebell. A fluctuating sleep schedule, the sudden rise in temperature, and food were factors.

Personal trainers find it difficult to maintain their own wellness. While I don’t like to call myself one, I am training someone in strength and it is private training. The difficulty with this industry is that most people want training either before or after work. That means very early hours or later hours. For me it’s early, which I actually love doing, but I’m not getting up as early on my days off. So my sleep cycle breaks.

I started my training much later in the day today too, when my energy dipped a bit. I had a lot of sugar the day before in St. Louis style barbeque made by a friend, which was delicious, so I don’t regret it. But this did affect my energy level even more yesterday.

As I started my warm up exercises, I felt light headed. On the first set of swings I knew it wasn’t going to be a great session. I did my best to maintain technique and made it through most of the sets without issue, minus one. On the last rep of one of my sets, I lost focus and just felt the weight yank down on my arm. I didn’t get injured, but 24kg dropping is not a pleasant feeling.

Getups were fine. It seemed that my energy had a much shorter time limit. I could give full output on the first few swings, but then later in the set I felt my strength diminish. Right after each getup, my strength just left me.

Such is the downside to inconsistent behavior and environment. Although I’m not happy with my training session, I’m not disappointed either. Life brings days like this and I’m just glad that the worst to happen was a dip in training performance.

Some grass fed steak, lots of water, plenty of magnesium and vitamin C, and a good night’s sleep should do the trick.

Live powerfully,

Steve

Getups in the sun, and when to drink water

Training yesterday was great. There’s no better place to exercise with a kettlebell than on an open field under the big blue sky. If you haven’t tried it, I recommend it.

I love the sun, and I make sure to get some soak time every day. However, training under the direct sunlight is a different beast. It is draining, especially when you’re doing weight training. There’s just so much more going on, with the sweating, the heat, and the radiation all working on you. Not a bad thing, but definitely a situation to navigate carefully.

It was in the low 80’s by the time my wife and I got our gear to the park. Kettlebell getups require the practitioner to look directly at the weight during the first phase. Since the kettlebell is held straight up in the air, it may be very close to the sun around noon. I had to make sure to stay relaxed, breathe, and face as much away from the sun as possible.

Still, both us were getting a little wobbly here and there. It’s easy to get distracted at a park, when there’s people walking past, the sun in your face, and lots of trees and nice nature stuff to look at. With the kettlebell held up overhead, it’s critical to stay focused with the eyes and with the mind. Keeping your eyes focused on the weight, and on the horizon as you lunge to stand, makes all the difference in balance, form, and strength.

It helps to pick a spot near some shade. That way you can hop out of the sunlight during rest periods to stay cool. My wife does most of her swings in the shade, and getups in the sun where it’s drier.

Another thing to consider is when to drink water. I don’t drink any water during my training, because it distracts me. So I drink a good amount beforehand, and as much as I want afterwards. If you’re training outdoors, bring a full bottle of water in case of emergency. As long as you are relatively healthy, and drink plenty of water before and after, training without water breaks shouldn’t be a problem. There is evidence that early humans tracked prey all day, through the middle of the day, drinking water before and after the hunt (Lieberman, Daniel. The Story of the Human Body: evolution, health, and disease. 2013).

This session was a timed trial with the 24kg kettlebell. Here are my results:

  • 100 Swings: 9:19
  • Rest: 1:00
  • 10 Getups: 8:26

Goals:

  • 100 Swings: 5:00
  • Rest: 1:00
  • 10 Getups: 10:00

So I’ve got some work to do on swings. My main issue today was the sun. Going back and forth to the shade to rest took too long, but I needed a hat nearby to rest in the sunlight. Maybe I’ll do timed swings in the shade.

Live powerfully.

Steve

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Copyright © 2017 Steve Ko, All rights reserved.

Build Your Squat Episode 4

Brilliant Friends,

You can use ballistic movements for progressing in strength training if you don’t have a gym. This is useful when normal body weight exercises are no longer difficult enough to further your strength.

Ballistic means that the movement is done with full force, accelerating your body or the weight. Rather than pushing at a steady rate, the method is explosive force. This engages more muscle and trains you to become stronger. The jump squat, the clap pushup, and the explosive pullup all have this quality.

Ballistic movements are effective when you have a limited amount of weight to lift. Rather than do twenty body weight squats, I can do three or four strong jump squats. This concept has been used by academies like StrongFirst to train fighters and soldiers. You can use it to gently build your own strength for the long term.

Choose ballistic movements that you can do with good form. You do not want to exert accelerating force on a poor movement. If any of the exercises I show you here are not doable, replace them with ones that are. Here are some possibilities:

  • Explosive pushups as high as you can go with good form
  • Clap pushups off an elevated platform or a wall
  • Rows on a horizontal bar

Grease the groove. Use two or three exercises per training session. Figure out how many strong repetitions you can do. Then do half of that. Take long breaks before coming back to the same movement. You can wait hours or half a day before the next set if you want. I sometimes call it a day at one set. It doesn’t matter. Do strong, perfect reps every time.

Last note. There’s no correct time of day to train. You’ll see me training at different times of the day. I love the morning, I love the evening, and I love the midday. Every part of the day is perfect to train. There’s a challenge with each part of the day. Warming up for a morning session, the heat of midday, hunger in the evening.

Thanks a ton for watching. I love knowing that this helps someone.

Live powerfully,

Steve

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Something

Brilliant Friends!

Big changes come from small efforts over time. I’m finding that regular movement is very important.

What do I mean by movement? Mostly walking or pacing, sometimes jogging, and every once in a while sprinting. Shake things off, wiggle around, clap your hands in front and behind, jumping jacks, whatever. Watch me move between exercises. I look goofy!

Moving every day has incredible effects. I don’t have to stretch as often to be mobile. The knots that show up in stressful situations are fading. And naturally, moving is becoming easier and more natural. Believe it or not, I sometimes forget how to walk with a good posture, good steps, good breathing.

Even when I had a three times a week gym schedule, I wasn’t moving enough. Believe it or not, I was squatting three hundred pounds and I was still sedentary. Because I would drive to, and then from the gym. Most of my life was spent sitting. Sitting in the office, sitting in the car, sitting at the dining table, sitting on the couch. Even a quick jog would leave me breathing hard.

So, I decided to change my thinking about physical movement. I started doing something, sometimes a lot, most times medium, sometimes just a little, but every day.

Don’t underestimate the power of some movement every day. Believe in “something versus nothing”. Don’t fall for “all or nothing”. Take a walk. Go with someone if you can ask. Take your music or podcast. Try phone calls. As a bonus, I must suggest going barefoot. Something!

Live powerfully,

Steve

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Build Your Squat Episode 2

Brilliant People.

In this episode, I talk about how to ease into the squat, and what to do with your feet, your knees, and your butt. If this is your first time ever, it’s a good quick intro to squatting. Even if you’ve just been out of practice for a while, or if you’re a hardcore weight lifter, take a second to look at your squat technique.

It takes just a few things for you to maximize your output, strengthen your knees, and use your back correctly with the squat. My priority is to help you do this ultimate human movement the right way. Train with these few simple mental cues and build your squat to enhance your life.

Be gentle, take it slow, and build with care.

Live powerfully!

Steve

Build Your Squat: Episode 1

Hey guys,

I’m really excited to be putting out my first video on how to squat. I believe the squat is the ultimate human movement, and I want to show you how. I’m going to just go with my gut and bring you different aspects of the squat through each progressive episode. With that being said, please leave me a comment and let me know what you think. I would love to hear from you.

This episode of Build Your Squat is an intro to squatting. We look at the squat basics and cover concepts that can help a beginner as well as an intermediate powerlifter. I know there’s a lot in this one. If you have never done a squat before, I encourage you to just chew on the information in this video and visualize yourself doing a squat. Don’t worry about using weights, don’t worry about getting it perfect. It’s more important that you are thinking about the squat and that we’re starting this conversation.

Thank you so much for checking it out. Please share your insights with people who come to mind!

Live powerfully,

Steve

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What I’ve Been Chewing

I know it’s been too long since I’ve written to you.

I’ve been traveling and figuring things out lately, and haven’t sat down to write in a while. There’s lots I want to share with you. Here are several things I’ve been pondering, developing, and talking about with people around me. Most of them you’ve seen from my blog before, but wellness is never a one-time deal for me. Being healthy is about practice, trying, developing, and building layers.

These items mostly came out of traveling and being “on the road”, meaning no gym, no permanent home, limited resources for training and cooking. I hope you find this useful, whether or not you’re traveling. After all, I started a lot of these things while working in a corporate office and living in Los Angeles. So it’s all transferable. Here they are.

Gentleness

There’s a book I love called The Wisdom of No Escape and the Path of Loving Kindness, by Pema Chodron. It’s about the wisdom in accepting your circumstances, loving yourself, and not rebelling against who you are. The book is written by a Buddhist teacher, mostly for people seeking the philosophy and technique behind Zen meditation. I read this in college, and the book has carried over to all other aspects of my life. Including physical training.

One of the biggest downfalls of the fitness industry is that consumers are not encouraged to take things slow, to work on themselves gently, and to train for the long game. Trainers, coaches, supplement companies, and magazines are full of the notion that the body has to be broken to become better. It’s your body. You don’t have to break it, or suffer, to become stronger. That’s not how things work.

In the short run, you might get big muscles, snaky veins, and a six pack. I understand the need to have these things. It’s been pounded into our psyches by mass media, and it’s part of our primordial urge to be fit. But what about the long run? Will you be well, functional, pain free, and freely moving years, decades down the road? Do you care?

There is a way to be strong and to remain strong for the long game. And that way involves gentleness. It requires you to learn about your body in every possible way as you develop your wellness. Be gentle with your eating. Be gentle with your body, your moving, your training. Be gentle with your mind. This comes into play when you realize that you are not going to get some specific result immediately. Eating a salad today won’t make you skinny, lean, and virile tomorrow. And it doesn’t help to eliminate fats, proteins, and carbs from your diet. See how going rough leads you into a downward spiral?

Step back, make gentle pushes, observe results. Test yourself, but don’t break yourself. The object of the game is to grow, to learn, to be healthy, happy, and capable.

Barefoot training

Feet have a structure and function that work only when they are unhindered. You have the ability to redevelop your foot structure, the right stance, the right walk, and the right movement patterns. It starts with taking off your shoes. Go barefoot at home, around the hood, and wherever you can in the outdoors. It’s just one of those things that gets easier the more you do it. So start tiny.

We will see many products hit the “barefoot” market. Shoes, sandals, socks, sports equipment, and hopefully even transportation that lets us be close to barefoot all day long. I think this is progress. However, these products do not make you barefoot. Simply using your bare feet is different. Barefoot cannot be replicated. A “barefoot running shoe” is not barefoot. It is a shoe.

Train barefoot. Do strength training without shoes or socks. You can do them all if you start from zero, go gently, and progress responsibly. I have done deadlifts, squats, kettlebell, and body weight exercises barefoot. Orthopedic insoles did not help me. I had prescription plastic insoles for most of my adolescent years, into college. The pain of walking, running, and standing in shoes went away like magic. But guess what the price was? My feet got flatter and weaker, more prone to strains, and less and less able to hold me up the way they are supposed to.

Then I started following Kelly Starrett, and shed the insole supports. I wore flat shoes instead. Then I wore huaraches. But nothing beat walking barefoot outside, running barefoot on the grass and sand, and lifting barefoot at the gym. These activities, over three years, rebuilt the shape and mechanism of my feet. I now have arches.

So this is where I would link you to a product that I used, but I can’t because there is no product. You just simply need to take off your shoes and socks. However, there is technique that you need to use for proper development. Just like with all other parts of your body, such as your knees, your back, and your shoulders, for example, feet have a correct position and movement pattern. Place your weight on the parts that are meant to hold weight: the sole, the outer blade, the balls of your feet, and the toes. You’ll see that your arch, or insole if you don’t yet have an arch, doesn’t have to touch the ground. You’ll feel that springiness in your step. Walking, running, jumping. Try them all barefoot.

Figure it out and rebuild yourself from the ground up. If you need coaching, I can help.

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Fat first

From five years of self experimentation, drinking butter coffee almost every morning, traveling and eating for optimal energy, and talking with others experimenting with eating more fat, I continue to find that “fat first” works. This means eating fat for the first meal of the day, whether that be in the morning or afternoon or night. It means eating fat before eating other foods during any meal, or at least at the same time. Try grass fed butter melted into rice. And “fat first” means making sure to eat good fats, from good sources. Why?

Because fat is filling, fat is the building block of cell membranes and your nervous system and your brain, and fat gives you energy. Eating good fat from healthy animals ensures that you get the nutrition your body and brain needs before you fill up on other things like starch. Eating fat first means you get satisfaction and feel fuller from it. It helps guide me in my meals, because as long as I eat good fats I know how much of other stuff to eat. I feel more balanced in my urge to eat rice, veggies, and meat when I am eating good fats. Don’t think I don’t eat carbs. I eat lots of carbs, because I need it for my body composition, level of training, and daily activity. But my eating is moderated by the fat I’m eating. I guess I can say that fat is my primary source of satiety and energy, and my starting point for measuring hunger and portions.

Here’s an example of how fat is my nutrition measuring tool: if I feel the munchies, cravings, or urge to eat dessert at night, despite having eaten dinner, I’ll rewind through the day to see how much fat I’ve eaten. Most times, I’ll realize I forgot to mix butter into my rice, or didn’t have my usual butter coffee, or didn’t get the chance to eat any good quality fat that day. If I can, I slap a slab of grass fed cow butter onto some sweet potato and have at it. Fat first.

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Kids and perfect form

I am fascinated by kids who are allowed to develop physically without the restraints of bulky sneakers, cribs, seats, and overprotection. My friend lets his son walk, run, roam, climb, and play more than most parents I’ve seen. He also lets him do this barefoot, even outside. When shoes are necessary, they are soft, flat on the bottom, and flexible enough for the feet to do their natural job. The result is incredible.

My friend’s son is a dense-bodied mover, and he is able to hold his core rigid when he’s lifted off the ground, flipped overhead, and swung back down. He holds perfect spine alignment as he deadlifts a suitcase off the floor. This beloved mini-athlete sometimes gets into a yogic child pose, stretches out on his belly, and lifts his arms and legs off the floor in a reverse plank. It’s all play to him. And he’s barely a year and a half old.

I laugh and marvel at his feats of mobility and strength. At the same time, I feel excited about what this little kid represents. He shows me it’s possible to have a perfect squat as natural and easy as yawning. He proves to me that movements like the deadlift and positions like straight feet and straight spine in the squat are natural. It gives me an example to follow. Since the kid hasn’t been molded into cushy shoes, and since he hasn’t been confined to classroom chairs, his movements are intact. He pushes his limits all the time in the weight of the bins he lifts, the suitcases he pushes, and the stairs he climbs.

Doing these things is challenging in themselves, but doing them with minimal risk of injury and optimal strength is natural only because limitations are not yet put on our little friend. So what if you’re starting today, having already gone through the body-morphing gauntlet of “civilization”? You’re not alone. Modern life’s walls came up, boxed you into the appropriate shapes, and contracted your physical and spiritual expressions into the norms of the day.

It’s not about being a kid, or about glorifying childhood or youthfulness. No. Just look at the human form in its beginning stages, and you can find movement and position as it was meant to be. You can train your malleable body to obtain the strength, movement, and positions of human expression. The full squat, the unhindered overhead arms, the use of joint torque, and spine alignment are all obtainable with training and practice. Possessing natural physical expression and the strength to maintain it will free your mind and soul to build toward your greatest goals.

Live powerfully,

Steve

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Practice

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I’ve been to less than ten yoga classes ever. I realize that might be more than most men, but even so, ten classes isn’t much for something I value so highly. Yoga is meditation through the moving and posed body, to me. As much as I love it, I have gleaned just one pose from those sessions: and I don’t even know what it’s called.

I love this pose. It connects me to the ground and the sky. I find my balance through it, and it’s gentle enough that I can do it first thing in the morning. I get a great stretch in my hips, groin, and shoulders. Also, I get some development in my foot arch by doing it.

The other reason I love this pose so much is that I get the chance, on sunny mornings, to have some sun time for my  eyes. I’m recently using the Bates method, created to improve vision. I’ve worn lenses for most of my life, and only recently have been discovering that I don’t always need them. So it’s been great time out in the sun as well.

It strikes me how little of what I learn from classes, books, and the internet actually sticks in my mind and gets put into practice. I am an avid learner. I believe that well thought programs or stories or instructions are to be carefully absorbed, digested, and correctly put into practice. There’s a big difference between your quick news article, telling you that omega 3’s are good so you should eat flax seed, and a book, which provides carefully gathered information and deep thought to tie it all together. So when I come upon good instruction, I take care to look at the details.

The latest example of this is in Kettlebell – Simple and Sinister, a book about beginner kettlebell training by Pavel Tsastouline. I love this book. It’s simple, concise, and comprehensive. The thing is, every word in this short guide matters. As I began kettlebell training, however, I couldn’t possibly incorporate everything from the book into my actual behavior. It’s always a matter of time and effort when learning something new. There’s just so much already programmed into my mind and body. It is taking lots of trying to add new movement and muscle recruitment, change old ways that don’t work, and get rid of the harmful patterns.

So as I learn to swing and get up with my precious modified cannonball, I keep going back to the text. There is literally always something that I haven’t incorporated, or something I missed, or a completely forgotten technique from the first few times I read it. And every time, it’s like an exciting new task to get it better in my next training session.

Practice makes perfect, they say. But what makes practice?

Will.

I look for information so that I can improve my self, my life, or the world. To take something from outside, however small, absorb it, and then make it a part of my daily life to my benefit, is the ultimate purpose of information. Yes, there is “entertainment value” in things. But even entertainment is a form of improving life.

The internet keeps growing. The rate of information growth increases by the second: every second, the amount of info added to the net is more than the second before it. This makes me sort of panic. How am I going to access it all for my advantage? I can speed read all the articles in the universe and end up with tired eyes and ears, if I use the audio versions too.

But none of it matters except that I can make practice of the stuff that matters.

When you took what you learned, tried it, liked it, and began doing it regularly, you made it a practice. And practice can make perfect. But through practice you also cultivate that golden fruit, experience. Pavel refers to Nassim Taleb, author of The Black Swan:

“We are built to be dupes for theories. But theories come and go; experience stays.”

Make it a practice.

Live powerfully,

Steve

Swingin’ Iron

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Best gym floor, ever.

I’ve been forcefully hauling this iron ball, to and fro, between my legs. It’s fun. Here are my first thoughts on kettlebell training.

Two months ago I “picked up” the book, Kettlebell – Simple and Sinister. It is written by Pavel Tsatsouline, Russian trainer and founder of StrongFirst. He is the father of kettlebell training in the U.S. I am grateful to him for his straightforward instruction and commentary on starting kettlebell training. Get the audio version. It rocks.

The long drive to the only suitable powerlifting gym in town rendered it useless to me. After taking up the 16kg kettlebell, which is the basic Russian unit 1 pood, I never once stepped foot in a “gym” in the last two months. Home and the local park are now my gym. Swinging and getting up with this little cannonball, by its handle, has taught me so much about my nervous system, my shoulders, and the little cracks in my strength that powerlifting does not directly address.

Most of my strength training techniques for powerlifting translate directly to kettlebell training. Absolute emphasis on form and technique; mental cues to wire them into my system; rest and recovery; breathing and abdominal pressure; and progression.

I had to get used to the type of progression that kettlebell training presented. Unlike powerlifting progression, where weight can progress with every new session, kettlebell training weight remains the same for long periods of time. As a matter of fact, I’ve been using the same weight since I began two months ago!

It doesn’t trouble me, though. The weight is heavy to begin with, and there’s much to learn in properly handling it. This is where the development happens. Swinging a 35 lb. hunk of iron, as smoothly cast as it may be, is no walk in the park. Learning to do so while keeping the spine intact, holding the shoulders in place, and creating torque through the feet and body gets complicated from moment zero.

The progression unfolds in mastering the movements, and in increasing the force, power, and focus on the kettlebell as strength gets better. By learning to handle the weight, I am building the physical parts and the neurological programs of my body that are involved. It’s similar to powerlifting, but with more emphasis on the learning. Powerlifting requires learning, of course. But once you learn the technique and form, the emphasis is on the weight progression.

There is definitely a big difference between squatting 135 pounds and squatting 315 pounds. However, with kettlebell training the weight jumps to 16kg at the start, then to 24 kg, and then to 32 kg, and so forth. The “catch up” with each weight progression is much greater than in powerlifting. I would never have a trainee jump from a 135 lb. squat to 1.5x that, 205 lb., even if his technique and form were perfect. The weight jump is way too much to make any physiological sense in the frame of training.

With the kettlebell, though, the weight is smaller. So jumping from 16 kg to 24 kg is probably going to be difficult, but not ridiculously so. I am confident that I will be able to safely train to the next weight when the time comes. Which is soon!

Right now, the hardest part is resting. This always seems to be the sticking point for me. Simply getting good sleep is a task that tends to evade me when I need it most. I’ve been training nearly every day, with a rest day approximately once a week. When I don’t get that rest, I can feel it in the lack of power on my swing. It just seems so much harder to hip hinge forward and get that maximal explosion. Like I’m moving through molasses.

I’m sticking through it and am now able to get in 100 swings, alternating one armed, and ten getups within half an hour. It will soon be time to up the weight. Soon, but not until I can do the sets strong, as Pavel says. Not until I can own each and every swing and getup at one pood.

Read the book before you start training. Let me know if you do train with the kettlebell. What was it like toward the transition period to the next weight?

Live powerfully,

Steve

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Pillar of Strength

I was back in the gym this month for the first time in four months.

Something was funky about my squats. I kept wondering why it felt so tricky to keep my back firmly aligned. Things felt a little wobbly once I had loaded weight on the bar.

I was using torque from my feet, spreading the floor. I was pulling out on my knees. I was keeping my butt engaged. And my shoulders were back and down, tight. But I felt like the torque from my legs was bleeding out somewhere, not making it all the way up to the bar.

What was going on?

Then I got a gut feeling. Literally. My gut. I had forgotten all about belly pressure.

Abdomen Pressure

Your belly is a powerful element for exertion. It provides structure for the most strenuous power outputs in life. Lifting a heavy load on your shoulders, hauling something off the ground, and pushing a dead car down the road all require you to keep your belly tight for maximal effort.

It’s because your belly is critical in transferring power from the feet to the point of push or pull. How, when it’s the softest part of the body?

The softness is actually the key. Because your abdomen is flexible, it can act like a balloon. Suck in a deep breath, down to the diaphragm, and you find that you can tighten your belly down around that air. Now feel it. Rock hard.

Ever had your head bonked against your dad’s belly and wondered why it felt like a bowling ball? Well, he was utilizing abdominal pressure.

This balloon of pressure is the pillar through which power can transfer most efficiently from your hips up to your shoulders. When you have it firm, your belly is the connecting structure that keeps your torso sturdy.

With a deflated belly, you put most of the power transfer back on your spine. Not as rigid, not as effective.

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The Weight Belt

Now you might see the value in using a belt during your heaviest powerlifting reps. Wrap a normal belt around your midsection, just above the navel. Breathe in, down against your diaphragm, and push with your belly against the belt. Feel some power there?

I don’t think it’s advantageous to use the belt for lighter lifts. There is value in squatting and deadlifting without a belt. It helps you engage your core by itself, and you learn proper technique. Having a belt through all training, from the lightest weights, can make you depend on it and have a false sense of security.

On your heaviest lifts, though, it can be a powerful tool to scale your well-developed technique. It also helps you build your belly muscles by enabling a greater output from them.

Training Belly Pressure Without a Belt

Start without a belt, using the principle of abdominal pressure in training. Try it first without any weight on your shoulders. Do body weight squats, taking in a deep breath and pressing your belly against it, and hold it in until you squat and stand back up. Then release the breath.

Hold and release your breath for each rep. You may need to take a little breather in between. Don’t pass out. You need oxygen to stay conscious and to stay healthy.

By the way this is great training for low back issues as well. The stability from your belly pressure will help you maintain spinal alignment. Use the principle for daily activities, like lifting things off the floor, picking up grocery backs, and taking out the trash.

Ask me something. I’ll answer.

Live powerfully,

Steve