Today's Workout of the Day

FMS Corrective Strategies and or Z-Health Warm Up

10 Minutes of Kalos Sthenos with a light Kettlebell

3-5 Sets of 3-1 Ladders

 Dead Hang Pull Ups and Light Military Press

Alternate between Press and Pull up on an even ratio (ie 1 pull up, 1 press)

10 Minutes of Hardstyle Turkish Get Ups with a bell weighing no  more than 20% of your bodyweight

Z-Health Cool Down

Can you dig it?

Can you perform the motion with proper posture and control, without a load?

If not, why are you trying to load it up

a while back, I had a conversation with some of my fellow instructors (some of whom were my seniors) and we were discussing the pistol or one-legged squat.

If you are unable to perform the pistol without a weight in my opinion, you should not be attempting it with a weight, forcing yourself in essence into the movement.

arguments were made that form some, anatomical considerations were necessary, and that they would just not be able to otherwise perform the movement

I still disagree, if you need a weight to force you into the position, something is bad wrong (again, this is my opinion and should not be taken as gospel)

the same however can be said for any movement, if you cannot get your arms to hit rock bottom in the bench press for example (though, why you are bench pressing is beyond me, if you are, stop reading muscle and fiction, get with a real strength instructor, and learn what it means to BE strong, not look strong) then you should likely address that mobility issue before you start loading up the bar

this, frankly, is my argument

establish good control of your breath

then-address the mobility issues and establish good postural control

then, establish proficient control of your body and all joints therein

after this, establish a good base for cardiovascular endurance

and finally, learn how to apply the strength you have to the task you wish to perform, with the most efficient use of force and effort possible

train smart, make work easy

rant over








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