If you don’t have any routines in your life I would suggest thinking about implementing some. This is not to say that you should be living groundhog day by any stretch of the imagination. I am saying that implementing habits or procedures gives your mind a break so that you have the energy and clarity to tackle more complex problems. Setting a routine may take some initial effort on your part, but I believe you will be grateful in the end. At one point in my life I had a consistent morning and nightly routine that I now reap a lot of benefits from.
At the time I could not jump rope to save my life, my grip strength was not anywhere near what I wanted it to be, my pistol work sucked and I could not squat properly whatsoever. So every morning I started jumping rope for about 10 – 20 minutes. Then I would take a broom stick and work on overhead squats. Afterwards, I would dry fire my Glock for about 10 minutes, and finish up doing work with hand grippers. I alternated between light grips with over a hundred repetitions; or heavy grips and do things like negatives or slow eccentric pulls.
This simple, short routine played such a big role in my life that I obviously think about it still. So now I am in a phase of contemplation/preparation to set some new routines in my life. Im looking at my weaknesses and assessing what I can do in/around the two pretty much known times of my life; when I wake up and when I go to sleep. So here are a few things I want to implement and maybe this just gives you some ideas to think about for yourself:
4 am – Wake
So now that I’m looking at that and assessing my time vs how much I want to get done in the morning I would automatically say – That (just by knowing myself, my wife, and my kids) I should put the actual Workout just after my squatting practice. Im already sweating by this point, so if I go in to start my coffee ritual, read and write – it’s possible my workout may get pushed to later in the day. I don’t want this because life can set in quick and the next thing you know the day is gone.
Im also seeing that I want to work on a number of things, so I will really have to cut some time from them. So lets just throw 5:00 on each initial thing.
5:00 on the Ropes
5:00 warming up my legs on the road
5:00 throwing my fists
5:00 working on squat technique (20:00)
So now it’s around 4:30am, Im warmed up and can generally throw in an hour to two hours working out. That brings me to 6:30 with a long training session.
Anyway, I could keep going but I think you get the point. Try it.
Warm-up: Jump Rope, Jog, Punch, Squat
1. Work up to (today’s) 1RM Back Squat (High bar)
2. 3 sets of 3 Reps @ 80% of 1RM Back Squat (2:00 Rest btwn)
3. 3 sets of 3 Reps Glute Ham Raise (Eccentric) (2:00 Rest btwn)
4. 3 sets of 5 Reps Jump Squat w/ empty barbell
5. Bodyweight work: 10 Rounds (RPE: 7) (Timed, but the pace should be very difficult for you to talk through the work, not 100% though)
Cool-down: Jump Rope, Jog, Stretch, Roll out Quads, Back, Hamstrings, IT Band)
Fuel: Today’s outline –
Post Workout: Shake: Large handful of Spinach, two scoops of Tropical Vanilla Progenex Recovery (Go with a Vinalla or Cinnamon Protein flavor IMO works best with this), 1 apple, 1 Banana, Coconut Water, a few Ice cubes
Breakfast: Oatmeal with Rasins, nuts, a tiny bit of Maple Syrup, and Almond Milk
Mid-Morning: Zone bar
Lunch: Grilled Chicken, Spinach, Cherry tomatoes, red, yellow, and green Bell peppers, Avocado, Olive oil, Pomegranate Balsamic Vinagerrette
Mid-Day: Chocolate protein Shake
Dinner: We’ll see…
ONNIT – Total Primate Care (I’m in love)
ONNIT – Alpha Brain
Recovery – Progenex
Fish Oil – Nordic Naturals
Coffee: Waiting on a shipment from Villa Myriam Check them out here… I’m doing some research.. more on this later. I did a mix of this Sumatra garbage and Choffee
Reading: The Book of Five Rings Minamoto Musashi
(This is almost as cheesy as saying I’m reading the Art of War; but nevertheless I have never truly sat down and read the two books, so Im dedicating the next week or so to some actual study on these books