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warrior cardio: Week 1

Hi all, I started my 'warrior cardio' training this week and decided to update a weekly blog about the 12 week journey and provide a rolling book review along the way. Here are my stats on starting the program: 

Body composition results 30/4

Weight - 80.6kg

Muscle mass - 40.6kg

Fat mass - 9.7kg (12%)

Results taken every saturday morning via Inbody, which gives consistent readings but can be affected day-to-day by increased/decreased Glycogen storage, showing muscle mass fluctuation in short time.

Heart rate results per session

Zone 1 - 108-124
Zone 2 - 125-142
Zone 3 - 143 - 166

Session 1 - 30/4
Duration - 1:05
Zones - 3-01:12 / 2-04:19 / 1-33:31
Calories - 418
% Calories fat burn - 39%
Average Heart rate - 96
Maximal Heart rate - 149

Session 2 - 2/5

Duration - 1:13
Zones - 3-02:25 / 2-03:41 / 1-33:07
Calories - 478
% Calories fat burn - 37%
Average Heart rate - 97
Maximal Heart rate - 160

Added 4 minute concept 2 row at 1032m

Session 3 - 4/5

Duration - 1:27
Zones - 3-09:06 / 2-12;51 / 1-47:30
Calories - 817*
% Calories fat burn - 28%
Average Heart rate - 109
Maximal Heart rate - 157

*Added 10 minute concept 2 row at 2460m to begin session and 3 x 20s sprints between each barbell complex. Notice how much the calorie burn increases?

Anytime Martin Rooney puts an article, training plan, book, etc out I listen. He is the king of keeping things simple and that's a massive compliment in an industry losing its mind in the maze of crappy gadgets and ineffective training styles. So you could say that when my warrior cardio book arrived on april 19 I was mildly ecstatic. I read the book and loved the simple, direct language and instruction. This is a guy who commands the respect and audience of some of the best mma fighters in the world and reading this book makes you feel 'inside the walls' with them. 

Great book, hi

The first glaringly obvious thing I noticed doing the sessions was how much I had been overdoing it on the volume and intensity in my training. I was simply doing too much hard work and my body (pretty fit and battle hard) was about to rebel against me again. It's like warrior cardio came at exactly the right time for me. 

Firstly, I look at Rooney and his athletes and that is how I want to a) look and 2) perform. The apple doesn't fall far from the tree! I'm a big believer in walking the walk and talking the talk. What I mean by this is that I see countless guys getting it wrong in the gym, training like bodybuilders but do not have the goal to look like competitive bodybuilders. For bodybuilding to work you really need to have a strict diet and lifestyle which most normal clients struggle with. This usually results in the big muscles/big waist scenario. But I digress... 

Secondly, I'm looking at the exercises and illustrations and it's a whole bunch of different movements/combinations which are always cool and exciting to do. I love introducing new exercises in the gym. Occasionally I see someone doing something cool and I like to pinch it for a rainy day. Over the next 12 weeks I'm gonna be a wet dream for anybody looking for new stuff! So im down from 6 hours training a week to just over 3 and only 60 minutes of that is moderate to intense. The preparation phases of each workout are lasting 35-40 minutes and that feels great. I'm working the hips and core like never before and have been getting back into daily rolling and stretching as prescribed by the book. Rooney really is a master when it comes to programming. I think modern gym culture of 'slamming it' is stupid. This program I can tell already Is going to put me in amazing shape for whatever comes next - that's the hallmark of a great program. 

 "smart programming will manage fatigue not accumulate it" 

Eric Cressey 

Gunning it every single session will get results, no doubt. But it will quickly become a dead end that will require that you stop and slowly make your way back to where you came from. Warrior cardio is all about strengthening the body from the core outwards.

Proper recovery must follow hard work

After the first session I could feel my hips, obliques, lower back cramping from the new muscle activation/movements - its not like i hadn't done this stuff before but certainly not as long or with as much focus.. The plank series (planks were super lame to me last week) are awesome. Now I'm kicking my own and my clients' asses with new combinations that feel great. Simple And effective. What I loved about the exercises this week is that they were totally relevant and applicable to all of my clients. The plank and hip series a now embedded in my preparation phases for several clients, they felt great and I am happy to pass them on. Generally a Great week, felt some muscle stiffness through the new movements (in a good way) and realized just how tight/weak my hips are. This is gonna transform some of my older clients hip health for sure. Can't for Sunday where I plan out the next 3 workouts!

Hip bridges are a staple in the program

 Week 2 of 12 update next week :)

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Get super fit in just one month

Hi all,

I write this blog (for the 3rd time) wounded by the fact that my 2 previous finished drafts were completely wiped off by something! argh!

So this is gonna be shorter that the original masterpiece i'm afraid...

yes, im upset too :(

But the show must go on...

How do we get super fit in just one month?

Firstly, I want you to ditch all forms of 'cardio' you are currently doing. Thats right, get rid of everything you currently do. Now walk over to the empty/unused/under-appreciated Concept 2 rower that sits majestically in your gym, take a deep breath and prepare to go on a month-long journey that will take your conditioning to the next level.

Couldn't have put it better myself

The 100,000m challenge

The challenge is simple (and brutal). Row 100,000m in 30 days in as little rows as you need at whatever pace. Sounds easy? Its not. It takes (sorry ladies) balls and mental strength.

Ways to achieve it (metres approach)

3300m daily - easy way to keep track. If you miss a day then double to 6600m the next day.

33 x 3000m - this takes around 12-15 minutes and can be done at the beginning and end of regular training.

25 x 4000m - under 20 minutes, 6 times a week

20 x 5000m - should take 20-25 minutes, 5 times a week

Freestyling - i think most of the guys did it this way based on how they felt. My own rows varied from 500m to 11,500m based on mental state and tiredness.

Great parenting in my opinion, get them early

Ways to achieve it (pacing/effort approach)

Single pace - pick a pace (eg. 2:15/500m) and stick with that the entire challenge. Choose a pace that allows you to be moderately comfortable for longer rows.

Mixed pace - again going on feel and energy levels, work as hard as you feel on given days.

Hint: This challenge is distance based, Dont be a hero and blast out  rows at the start as you wont have the energy or will to continue through the month. Averaging 2:10-2:20/500m for males and 10 seconds slower for females is reasonable.

Ways to achieve it (heart rate approach)

Set the appropriate level on the rower and adjust your efforts accordiong to your heart rate. You could be as harsh or as easy as you like with this. I would suggets again that you stick with easy rather than hard to avoid entering a deep, dark hole of exhaustion. Interval style rowing with heart rate between zone 1 (108-124) and zone 2 (125 to 144) is optimal. dipping into zone 3 is great for your calorie burn and improving fitness but my advice would be to use this sparingly.

Great tekkers for a young 'un

I have done this (100k challenge) twice in the past 6 months and it has significantly elevated my fitness levels both times. The first time was pre xmas (2011) along with fellow PT John Pilkington. We both averaged around 2:08/500m and about 30 seperate rows. The second time (march 15-april 15) was part of the World Ergo Challenge under the 5 man virtual team "PTs under the Bar" and after a slow start we came 129th with a total of 417,000m, which was awesome effort considering we all have full-time jobs.

100k challenge team results:

My apologies to the guys below, i have paraphrased what they said after my original blog was deleted (twice!) but have tried to keep their main themes.

Aaron Small - 118,000

"The World Rowing Challenege was up there for me in terms of the most enjoyable team challenge that I have done! The reason for this is it's flexibility. My team mates and I are on different continents but had camaraderie to get us through the tough days! Physically I am leaner now in terms of body fat compared to 30 days ago! I am also stronger and know I have the mental strength to persevere with the toughest of training programs."

Nathan Williams - 100,700

"I would recommend this challenge to anyone who is interested in improving their physical performance and achieveing a new level of conditioning. This is far more than a fitness challenge. It combines physical and mental strength, stamina, character and requires you to dig deep more than a few times to get through. i dont care what level you think you are - 100,000m is a lot of rowing in just 30 days. Its not impossible, far from it... but it will find a lot of people out.

John Pilkington - 100,003

"This is the second time Nathan got me to do this challenge, i must be either crazy or crazy smart! In all honestly the challenge and the team effort was an exciting way to get some real, honest hard work done. The cardiovascular benefits from both challenges have been immense. Mentally, a 2-3000m row is now almost enjoyable! and there are not that many people that look forward to that!"

Rebecca Scott-Martin - 56,000

"I did as much as i could around my other training and running. It was really hard but it give my bes shot. My  stamina a massive lift which has really helped my running and other gym work. I also got a world ranked 5000m time on the concept 2 website which was both a shock and delight as im a relative newbie to the rower. It will stay in my clients' and my own training program from now on".

Justin Bahl - 40,000

"I travelled the whole month so could not get the access i needed to get more rows in. This was still a challenge for me and i got as many 2000s and 1000s around my pt sessions with Nathan. The biggest change was my resting heart which is now around 56 and i think about 5-10 beats down since the last time i checked". 

Final thoughts

Its not rocket science but it really does work. The great thing about this challenge is that its so simple to do. strip down all your cardio work to one piece of equipment and get the metres in. You just cant take short cuts on this one.

Are you up for the challenge? Let me know if you are thinking of doing it.

"Between the borders of pain and suffering, the men are seperated from the boys"