The biggest mistake you're making

As you should know by now, I am currently in the middle of Malaysia probably mountain biking so hard I have a sore bum.

I also promised you wouldn't hear from me for ten days.

Then I realised I was making the mistake that many of you are making.

The mistake millions make every year.

The reason people go round in circles and never get results withtheir fitness.

The reason?

I didn't plan ahead.

I assumed once I had left for Borneo, that was it.

I couldn't continue to help you until I got back.

Then I thought more and PLANNED BETTER.

I set up this email the night I left.

It is simple reasons that stop you getting results.

And to be honest this applies to everything in life not just fitness.

But fitness is my specialty and I see people continually failing to get anywhere because they don't have a plan.

They think they can turn up to the gym and just 'do a workout' and the fat will disappear.

Sorry it won't.

Set goals then 'reverse engineer' the goal.

In other words, plan backwards step by step from where you want to be (e.g 1 stone lighter) then work it back to where you are now.

These steps should be challenging but manageable.

I cover this goal setting process in more detail at http://www.stormforcefitness.com/article.php?pid=139 using my proven process.

All goals must be...

Specific
Timed
Operation-based
Relvant
Measurable.

Plan properly and you will be amazed at what you achieve!

Having problems breathing when running?

I've noticed on a brief return to running (to prepare for the Mens Health Survival of the Fittest Race) that I have a habit of panic breathing when the going gets tough towards the end.

So I set about finding a way to regulate it.

The technique described here will work well for anyone who finds themselves wasting energy and generally becoming uncomfortable with the whole breathing thing when under intense physical pressure.

It has been used to help train fighters and marital artists in particular who need to remain calm in the face of danger and panic.

It really is quite horrible and requires a lot of self-discipline and will power but works a treat!

The method and the exercises are open to adaptation depending on your sport's requirements / skill levels / fitness etc but the principles remain.

The idea is that in you control how much rest you get between sets of a particular, full body, exercise. Full body exercises are required to rapdily shoot your pulse and breathing rate upwards. You perform 10 reps of a given exercise then rest for 10 breaths. How long the rest lasts depends on your ability to slow your breathing and remain calm!

You then repeat but with only 9 reps and 9 breaths. The process continues until you perform 1 breath and 1 rep!

Below is a sample session I have personally used. Obviously the weights used should be adjusted according to the individual. A good guide for weight selection is 40-60% of your 1 repetition max for the exercise in question - you should be able to move the weights quickly.


Push jerk with 2x24kg kettlebells 10 reps, 10 slow breaths, 9 reps, 9 slow breaths etc down to 1

As above using 60 kg barbell front squat

As above using 2x28kg kettlebells swing


Pre-requisites for this type of 'panic training'

- High level of competence in the exercises to be performed
- Will power and pain tolerance
- A partner may be useful to prevent sneaky extra breaths!

Don't expect an easy ride on this one and make sure you're fresh before trying it!

The 1000 rep challenge!

Phew it's over.

I finally completed my 1000 rep kettlebell challenge for charity.

The aim was to do 1000 reps in under 45 minutes.

The pain went something like this...

20 swings, 20 snatches, 20 swings, 20 jerks, 20 swings, 20 snatches, 20 swings, 40 split rows, 20 swings, 50 push ups

Four times.

Brutal but glad I did it and we raised some more money for my charity.

Thanks to everyone who supported me and took part in the Kettlebell Olympics afterwards - everyone was awesome and there were some cracking performances - but you can do better next year.... ;-)

Jon