Mobile Mobility and Frequency.

The site works on mobile devices. Not sure what that means. I clicked a button and now it's mobile. Yay!

So we have 4 days off after today. For some (me) this is a welcome break from exercise. I love taking days off from lifting heavy things to appreciate the strength gains I worked hard for in various recreational activities. I surf, swim, play volleyball, hoover ball, and whatever else sounds fun. being strong helps to say YES to any and every activity and it helps to then go do other things when you're done and not need a recuperation period. Anyone who snowboards or skis knows what I'm talking about. Rob, stay away from the basketball court, I suggest a new activity, like badminton. So go have fun!

For those who need something to do (perfectly understandable) you can do some mobility wods. Days off are perfect times to work on mobility since the joints are free to move unloaded. Check out http://www.mobilitywod.com/ and dig through the archives to find something that addresses what you think you may need work on.. I suggest hips on one day, shoulders on the next and knees & ankles on another day. It's good stuff and you'll be better having done it. Trust me.

For those that want a little something more. Let me introduce you to the frequency method. The frequency method is best done with calisthenic movements like pushups, situps, or pullups, where form and strength breakdown rather quickly but higher-volume sets can be done.

Here's the protocol:

Lets use pushups as our example.

Do ONE set of as many pushups as you can, with PERFECT form. No time limit.

Let's say you cranked out 20 PERFECT pushups and on 21 your core gave out and your hips dropped. So we'll use 20 as our baseline.

You then take 60% of your baseline, in our case that gives us 12.

So, throughout the duration of a full day, you do 5 sets of 60% of your baseline (12 pushups). So lets say you're awake for 15 hours, the every 3 hours, you drop down and crank out 12 PERFECT pushups. It shouldn't be hard since you can do 20, but over the 5 sets, the stress will slowly but surely creep into your muscles.

Here's the kicker: every week or two, add a pushups to your performing sets. So, maybe in 8-10 days you bump up to 13 pushups performed 5 times in a day. The idea here is that if your 60% increases, then your 100% should follow suit. It keeps growing.

You can honestly do this every day for the rest of your life and enjoy the gradual, yet long-lasting strength gains aquired from this. Many swear by this (myself included, along with millions of serving military personell) and you don't have much to lose. It's very safe and won't damage your joints like doing max sets over and over again might. I suggest mixing it up and doing pushups on one day, situps on another, and chinups or something else on the third and cycle those 3 for a few months and see where you're at. Either way, everyone will think you're a stud when in the middle of a workday, you regularly drop and crank out sets of perfect pushups.


So there's 3 different ideas of how to spend your weekend. Please keep us posted on your progressions and how your training goals are coming along.

Enjoy your weekends!