3-2-1: Heavy Duty Work and Standards

Thursday 3-2-1 for Nov 12th, 2020

In an effort shamelessly stolen from James Clear, on Thursdays I will be dropping a post containing 3 things to check out, 2 personal thoughts, and 1 challenge, all on the topics of health, wellness, and fitness.

Photo by Damir Mijailovic from Pexels

3 Things to Check Out

This week, the “3 Things” are on a common theme: three big heavy-duty, bang-for-your-buck exercises.

1. The trap bar deadlift is a strength training exercise that I think belongs all everyday athlete training plans. Those that compete in strength sports (like powerlifters, weightlifters, or strongmen) might benefit from it more as an accessory to squats and deadlifts, but for the rest of us, it can function as a primary lift.

   This is a one-stop shop for heavy full body work, and is also a bit closer to the way you would lift real world weight. Plus it's time efficient - it can be used in place of both the squat and the deadlift, if you're not particular about your numbers in either lift.

2. The dumbbell clean and press is another powerhouse exercise if done with sufficient weight. I specifically like the dumbbell version over using kettlebells because there is less skill involved. A kettlebell clean and press has elegance to it, while the dumbbell version is the brutalist equivalent.

   I actually think it is better trained one arm at a time, as it puts more strength requirements on the core. Plus it lets you use a single dumbbell, rather than a pair. But train both - heavy work one arm at a time, then drop the weight and do a few sets with both arms at once.

3. I’ve harped on it a few times, but hill sprints are probably the thing I would do if I could only do one exercise for the rest of my life. The upward angle is the important part that takes regular sprinting to the next level.

   The addition of a hill adds an incredible limitation that helps keep you safe and also increases the energy expenditure. Plus you get to be outside.

2 Personal Thoughts

Today’s thoughts are about my personal fitness standards.

1. Everyone should be able to consistently run a 10 minute mile on demand. This standard is not amazing. In fact, it’s really bare bones - a competitive high schooler will often run a 5-6 minute mile. Distance and speed can come later, but get the mile consistent first.

2. Likewise, everyone should be able to pick up their own bodyweight and walk with it for 100ft. I like to think that you should be able to pick up your identical twin and carry them out of the house if it were on fire.

1 Challenge

1. What are your big-bang exercises? What are your personal fitness standards? Consider how your current training is making use of those exercises and helping you achieve or excel beyond those standards. If you’re not including those prefered exercises, or not working at the level of your own standards, you need to make some changes.