Monday: Upper body lifts that oppose the muscle groups used in climbing. Bench press; shoulder press; dip; skull-crushers; pushups. Sets of 3 at 8-12 repetitions
Tuesday: Morning distance run. Evening rock climbing (bouldering) ending with endurance based hangboard workout: Feet up on wall or chair in front of you to reduce weight on fingers then walk you hands up and down the seams in the hangboard touching your hip in between each movement to simulate the actual amount of time spent on a hold. Do this 3-4 times for any given amount of time depending on skill level.
Wednesday: Lower body lifts: lunges; squats; goblet squats; figure-8's; calf raises. Sets of 3 at 5-10 repetitions.
Thursday: Morning distance run. Evening rock climbing (endurance, on ropes if possible). This will be your primary endurance day. Focus on long period of time running laps on your local top-roping gym.
Friday: OFF
Weekend: Get outside and do some real rock climbing. From a training perspective, nothing else compares giving you the real world experiences to improve your technical skills.
If you are looking for an explanation for anything within the above workout read the previous post about Non-Specific Training for Rock Climbers - http://betterlifefitnessandfood.blogspot.com/2013/08/non-specific-training-for-rock-climbers.html
Tuesday, August 27, 2013
Non-Specific Training for Rock Climbers
Everyone knows that rock climbing is an incredible workout and perhaps one of the highest calorie burning workouts, but once a dedicated rock climber, what else is there? When a person firsts gets sucked into the world of rock climbing and discovers their new obsession it just seems like everything else gets in the way. Trust me, I've been there. The following post explains the importance of climbing less, but training more, to improve long term results.
Rock climbing as a sport is actually very tricky to train for as it requires a little bit of attention in a lot of areas. A major problem that I see from most climbers is that they do zero additional training outside of climbing to strengthen their bodies. Most climbers spends such absurd hours in the climbing gym that they actually do their bodies more harm than good.
My suggestion to anyone rock climbing, whether you are just starting out or have been climbing for years, is to cut down on the intensity of you rock climbing training and increase the intensity of your non-specific training (weightlifting, running, swimming, etc.).
Why? Rock climbing isn't necessarily something that our bodies are meant to do, and it is very different from anything else that we do. Tendon development is so incredibly important for climbing strength and longevity and yet they take FOREVER to develop and strengthen. This is where most climbers go wrong. In a rush to get better most rock climbers quickly develop the hand strength to pull on the smallest of holds before ever stopping to think about the underlying risk of injury and long term destruction of tendons causing massive setbacks and pain for years.
How to Avoid the Setbacks:
Beyond just stretching and warming up, new climbers especially, should be focusing on the movements of climbing and less on progression. Save the strength training for later. You will get better, it just takes time. Allow your tendons to catch up.
How to Train:
Like I mentioned above, reduce the intensity of your actual rock climbing and increase the intensity in non-specific training. What I'm talking about is cutting back on your rock climbing to around three to four days of rock climbing a week (including weekends) and spending no more than two hours in the climbing gym per session. On you off days focus on additional workouts like weightlifting and running.
Why Weightlifting:
Climbing does puts a lot of stress on your tendons. Not just in your fingers, but also on the rest of your body. It is important to counter the motions of rock climbing with specific lifts (pushing lifts) to balance out your body, reduce the pressure on your tendons, and become a stronger climber.
It is a very common myth that weightlifting makes you bulky and heavy. This can be true, if that is what you are lifting for. But think how many people try relentlessly to bulk up with no success despite spending hours and hours in the gym. Lifting can actually be very beneficial to rock climbing and your bodies overall health, allowing you to continue climbing for years to come.
When lifting, focus primarily on pushing lifts to counter the motions you work so frequently rock climbing. Examples: bench press, shoulder press, squats, leg extensions, dips, etc.
Running:
Running will help in a handful of ways, but I recommend it specifically for rock climbing because it will help keep your muscles lean and also keep your lungs in shape helping you better control your breathing.
Swimming:
Swimming is probably the best directly related workout to climbing. It will do wonders for the health of your body as a whole and is also amazing for your lungs. As a rock climber, if you chose to do a significant amount of swimming to aid in you rock climbing I would recommend being cautious to not over train at the climbing gym as they work similar muscle groups.
Check out my rock climbing training program here: http://betterlifefitnessandfood.blogspot.com/2013/08/rock-climbing-training-program.html
Rock climbing as a sport is actually very tricky to train for as it requires a little bit of attention in a lot of areas. A major problem that I see from most climbers is that they do zero additional training outside of climbing to strengthen their bodies. Most climbers spends such absurd hours in the climbing gym that they actually do their bodies more harm than good.
My suggestion to anyone rock climbing, whether you are just starting out or have been climbing for years, is to cut down on the intensity of you rock climbing training and increase the intensity of your non-specific training (weightlifting, running, swimming, etc.).
Why? Rock climbing isn't necessarily something that our bodies are meant to do, and it is very different from anything else that we do. Tendon development is so incredibly important for climbing strength and longevity and yet they take FOREVER to develop and strengthen. This is where most climbers go wrong. In a rush to get better most rock climbers quickly develop the hand strength to pull on the smallest of holds before ever stopping to think about the underlying risk of injury and long term destruction of tendons causing massive setbacks and pain for years.
How to Avoid the Setbacks:
Beyond just stretching and warming up, new climbers especially, should be focusing on the movements of climbing and less on progression. Save the strength training for later. You will get better, it just takes time. Allow your tendons to catch up.
How to Train:
Like I mentioned above, reduce the intensity of your actual rock climbing and increase the intensity in non-specific training. What I'm talking about is cutting back on your rock climbing to around three to four days of rock climbing a week (including weekends) and spending no more than two hours in the climbing gym per session. On you off days focus on additional workouts like weightlifting and running.
Why Weightlifting:
Climbing does puts a lot of stress on your tendons. Not just in your fingers, but also on the rest of your body. It is important to counter the motions of rock climbing with specific lifts (pushing lifts) to balance out your body, reduce the pressure on your tendons, and become a stronger climber.
It is a very common myth that weightlifting makes you bulky and heavy. This can be true, if that is what you are lifting for. But think how many people try relentlessly to bulk up with no success despite spending hours and hours in the gym. Lifting can actually be very beneficial to rock climbing and your bodies overall health, allowing you to continue climbing for years to come.
When lifting, focus primarily on pushing lifts to counter the motions you work so frequently rock climbing. Examples: bench press, shoulder press, squats, leg extensions, dips, etc.
Running:
Running will help in a handful of ways, but I recommend it specifically for rock climbing because it will help keep your muscles lean and also keep your lungs in shape helping you better control your breathing.
Swimming:
Swimming is probably the best directly related workout to climbing. It will do wonders for the health of your body as a whole and is also amazing for your lungs. As a rock climber, if you chose to do a significant amount of swimming to aid in you rock climbing I would recommend being cautious to not over train at the climbing gym as they work similar muscle groups.
Check out my rock climbing training program here: http://betterlifefitnessandfood.blogspot.com/2013/08/rock-climbing-training-program.html
Tuesday, August 20, 2013
Great Trick for Consistent Workout Motivation
Here's a great trick I thought of for anyone looking for consistent motivation:
Think back to the last time you missed a workout and ask yourself why. Sleep in? Too "busy." Your show was on TV. I bet you don't come up with many good reasons that aren't solvable with something as simple as an earlier bed time or better time management.
This is going to work best for anyone that has a roommate of some kind, but will also work if you live alone.
At the end of every single day that you do not workout take a sticky-note or piece of paper and write "Today I did not workout because_______________. (Plus the date and your name)" Take that piece of paper and put it on the refrigerator. Leave it there until the next night. If you are really curious keep your excuses in a box to look back on at the end of the month.
If you have a roommate tell them what you are doing, and maybe have them join you. Doing this experiment will force you to see the excuses that you make up day after day. You will see these excuses and so will other people, so they better be good ones. You will find yourself skipping less workouts knowing that later you will have to write down why you couldn't do it.
This will certainly be an eye opening experiment for people that live alone, and potentially life changing for people with roommates. I would recommend trying this out for at least one month. After that you will probably be more aware of the way your own mind works and more adept to being self motivated.
Try it out!
Think back to the last time you missed a workout and ask yourself why. Sleep in? Too "busy." Your show was on TV. I bet you don't come up with many good reasons that aren't solvable with something as simple as an earlier bed time or better time management.
This is going to work best for anyone that has a roommate of some kind, but will also work if you live alone.
At the end of every single day that you do not workout take a sticky-note or piece of paper and write "Today I did not workout because_______________. (Plus the date and your name)" Take that piece of paper and put it on the refrigerator. Leave it there until the next night. If you are really curious keep your excuses in a box to look back on at the end of the month.
If you have a roommate tell them what you are doing, and maybe have them join you. Doing this experiment will force you to see the excuses that you make up day after day. You will see these excuses and so will other people, so they better be good ones. You will find yourself skipping less workouts knowing that later you will have to write down why you couldn't do it.
This will certainly be an eye opening experiment for people that live alone, and potentially life changing for people with roommates. I would recommend trying this out for at least one month. After that you will probably be more aware of the way your own mind works and more adept to being self motivated.
Try it out!
Facebook Page
Check out the A Better Life: Fitness and Food Facebook Page. Here I post links to all the Blogs posts as well as other fitness related links from other pages, including a few funny memes.
https://www.facebook.com/abetterlifefitnessandfood
https://www.facebook.com/abetterlifefitnessandfood
Wednesday, August 14, 2013
Sprints and Circuit: Track OR Field
I designed the following workout to build speed and explosive power. It can be done in any open area though I personally prefer an outside track or turf field.
Like all my workouts, start with a dynamic warm-up. See previous workouts for warm-up descriptions.
The first six sprints are essentially a step up from the warm-up to help you open up your stride. Focus on form! Head up, relax the muscles in your face and stretch out your stride. These sprints cover about 100m or roughly the length of a soccer field.
-Three stage progressive run: break up the 100m into three evenly separated sections. We'll say around 30m. For the first 30m run at about 50% max speed. When you reach the 30m mark pick up your speed to 70% until the 60m mark and then pick up the pace to 90% for the remainder of the 100m. Do this two times.
50%__________70%___________90%___________100m.......x2 (walk back rests)
-Two stage progressive run: Just like the previous two sprints the next two also cover 100m. These are two stage, meaning there are two speeds as apposed to the three speeds in the above sprint. Run at 50% for 50m and when you hit that mark really try and make the fast turnover to 95% for the remaining 50m. Do not slowly speed up. The point is to work on your turnover speed.
50%_________________95%__________________100m.........x2 (walk back rests)
-Two stage reverse run: Reverse does not mean running backwards. It simply means that you are starting out fast and then slowing down, or striding out. This one is also two stages but the first 50m is 95% (fast off the line) and the second 50m is at 70%. Really try to relax and focus on your form for the second 50m.
95%_________________70%__________________100m........x2 (walk back rests)
2 minute break
Circuit: For the following circuit there are no breaks. Your rest comes after each rotation of the circuit during a 200m jog, or down and back on a soccer field.
-10 dynamic push-ups
-10 regular push-ups
-10 squat jumps
-10 regular squats
-Jog 200m
Repeat the about circuit three times!
2 minute break
- Do five 30m 100% sprints with walk back breaks
2 minute break
- Rolling plank (1min center, 30sec left, 30sec right, 1min center)
- 30 second pulse squats
- Rolling plank
- 30 second pulse squats
Done!! Stretch!
Like all my workouts, start with a dynamic warm-up. See previous workouts for warm-up descriptions.
The first six sprints are essentially a step up from the warm-up to help you open up your stride. Focus on form! Head up, relax the muscles in your face and stretch out your stride. These sprints cover about 100m or roughly the length of a soccer field.
-Three stage progressive run: break up the 100m into three evenly separated sections. We'll say around 30m. For the first 30m run at about 50% max speed. When you reach the 30m mark pick up your speed to 70% until the 60m mark and then pick up the pace to 90% for the remainder of the 100m. Do this two times.
50%__________70%___________90%___________100m.......x2 (walk back rests)
-Two stage progressive run: Just like the previous two sprints the next two also cover 100m. These are two stage, meaning there are two speeds as apposed to the three speeds in the above sprint. Run at 50% for 50m and when you hit that mark really try and make the fast turnover to 95% for the remaining 50m. Do not slowly speed up. The point is to work on your turnover speed.
50%_________________95%__________________100m.........x2 (walk back rests)
-Two stage reverse run: Reverse does not mean running backwards. It simply means that you are starting out fast and then slowing down, or striding out. This one is also two stages but the first 50m is 95% (fast off the line) and the second 50m is at 70%. Really try to relax and focus on your form for the second 50m.
95%_________________70%__________________100m........x2 (walk back rests)
2 minute break
Circuit: For the following circuit there are no breaks. Your rest comes after each rotation of the circuit during a 200m jog, or down and back on a soccer field.
-10 dynamic push-ups
-10 regular push-ups
-10 squat jumps
-10 regular squats
-Jog 200m
Repeat the about circuit three times!
2 minute break
- Do five 30m 100% sprints with walk back breaks
2 minute break
- Rolling plank (1min center, 30sec left, 30sec right, 1min center)
- 30 second pulse squats
- Rolling plank
- 30 second pulse squats
Done!! Stretch!
Thursday, August 8, 2013
Sprints + Bodyweight Circuit
Here's a beast sprinting and bodyweight workout I made up. Try it out and unleash the athlete inside you!
Start with your usual dynamic warm-up. I am talking about a half mile jog, high knees, A-skip, B-skip, lunges, grapevine squats, toy soldiers, power skips, 100m jog into a 100m 80% run, followed by fence drills. Take your time through all this. It is meant to be a warm-up, not to get you tired.
The first part of the workout is intended for a track, but if you don't have an open track nearby use a field (soccer field, football field, there is always one).
Sprints
- Starting off, work on your turnover rate. Meaning, decreasing the time it takes you to go from slow to fast when already in motion. Set up at marker at about 50m. Run 50m at 70% and when you hit that marker kick it up to 95% as fast as you can running through the finish. Then take a walking rest back and continue this three times.
_____________70%_____________50m______________95%____________100m..........3x
- Next, work on your take off speed. Using the same 50m marker, but this time starting from a standstill and driving immediately into 95-100% until you hit the marker. Then slow it down at the 50m spot continuing an 85% stride through the end. Again, you get a walking back rest and do this three times.
_____________95-100%________50m______________85%____________100m..........3x
- Finish off this sprint workout with four full 100m sprints with walk back rests.
Bodyweight Circuit
For this circuit there will be four exercises. Scissor lunges, push-ups, jump squats, burpees. Set up two stations 50m apart. Start by doing 20 scissor lunges (total, not per leg) at station 1; run to station 2 and do 20 push-ups. Run back to station 1 and do 20 jump squats; run back to station 2 and do 10 burpees (jump!). Continue this until you have done each exercise 3 times. You can adjust the repetitions if need be. Focus on your form!! You will get tired but don't lose it.
Station 1 (scissor lunge & jump squats)_________50m_________Station 2 (push-ups &burpees)
Going down and back twice is 1 rep. Do 3 reps.
Finish with a light cool down and static stretch.
Get to it!!
Start with your usual dynamic warm-up. I am talking about a half mile jog, high knees, A-skip, B-skip, lunges, grapevine squats, toy soldiers, power skips, 100m jog into a 100m 80% run, followed by fence drills. Take your time through all this. It is meant to be a warm-up, not to get you tired.
The first part of the workout is intended for a track, but if you don't have an open track nearby use a field (soccer field, football field, there is always one).
Sprints
- Starting off, work on your turnover rate. Meaning, decreasing the time it takes you to go from slow to fast when already in motion. Set up at marker at about 50m. Run 50m at 70% and when you hit that marker kick it up to 95% as fast as you can running through the finish. Then take a walking rest back and continue this three times.
_____________70%_____________50m______________95%____________100m..........3x
- Next, work on your take off speed. Using the same 50m marker, but this time starting from a standstill and driving immediately into 95-100% until you hit the marker. Then slow it down at the 50m spot continuing an 85% stride through the end. Again, you get a walking back rest and do this three times.
_____________95-100%________50m______________85%____________100m..........3x
- Finish off this sprint workout with four full 100m sprints with walk back rests.
Bodyweight Circuit
For this circuit there will be four exercises. Scissor lunges, push-ups, jump squats, burpees. Set up two stations 50m apart. Start by doing 20 scissor lunges (total, not per leg) at station 1; run to station 2 and do 20 push-ups. Run back to station 1 and do 20 jump squats; run back to station 2 and do 10 burpees (jump!). Continue this until you have done each exercise 3 times. You can adjust the repetitions if need be. Focus on your form!! You will get tired but don't lose it.
Station 1 (scissor lunge & jump squats)_________50m_________Station 2 (push-ups &burpees)
Going down and back twice is 1 rep. Do 3 reps.
Finish with a light cool down and static stretch.
Get to it!!
Wake Up Better: Eat Breakfast
One massive mistake people make when trying to lose weight is skipping breakfast! Don't skip breakfast people! If you are trying to accomplish anything, whether it is bulking up, toning down, losing weight, or just trying to have more energy every day, you need to eat breakfast. It is hands down the most important meal of the day.
Eating breakfast kick starts your metabolism when you wake up, gives energy for the day, and makes you less hungry throughout the day. Simply put, when your body has food going into it your metabolism is working harder. Meaning, eating a big breakfast, and continuing to eat will actually allow you to lose weight while eating more. Who would have guessed?? Actually, a recent article out of Tel Aviv University explains just why breakfast is so good for you and there are incredible health benefits beyond just the weight lose. According to the article link below eating a healthy breakfast lowers the risk of heart disease, diabetes, hypertension, and high cholesterol. After monitoring two groups of women over 12 weeks, those who ate breakfast lost on average 11.2 more pounds more than those who did not eat breakfast. Read more about this study and the stunning results that will make breakfast your favorite meal of the day, if it wasn't already!
http://www.dailymail.co.uk/health/article-2385383/Could-fry-good-Scientists-discover-eating-big-breakfast-prevents-diabetes-high-blood-pressure.html?ito=feeds-newsxml
Food = Energy
More Food: Less Energy Substitutes
You skipped breakfast because you are trying to lose weight? Now you are at work tired and worthless so you start chugging energy drinks and coffee. This happens all the time and it is extremely counterproductive and unhealthy. Consider first what goes into your energy drinks: caffeine, B-12, and sugar. That is essentially all that energy drinks are. This is a blast of momentary energy that will leave you jittery and shaking for about an hour or two and leave you dragging and defeated shortly after. Not to mention eating processed sugars isn't a part of any diet. And I'm talking about the same processed sugars that most Americans put in their coffee every day! If you are looking for another reason to get off the energy drinks, think about this: two to three days after drinking an energy drinks your heart will sometimes show a small heart murmur on an EKG....try and tell me that's normal.
To be clear, I am not saying that coffee is bad, but if you are going to drink coffee drink it black or with milk. Avoid putting sugar and sweeteners in anything.
Protein Breakfast
Eating a breakfast with protein will help keep you fuller longer. This will also help fuel your muscles and allow them to work harder and burn up more fat. Eggs, bacon, ham, steak, protein pancakes, and nuts are all great examples of protein breakfast foods that will keep you from getting hungry just a couple hours later.
More Early
Remember, breakfast is the most important meal of the day! So, if you are going to go big for any meal during the day, make it breakfast. You have all day to burn up that energy (and you will).
Summary
- Breakfast kick starts your metabolism for the day and gives you the energy you need.
- Protein early in the day will help keep you fuller longer.
- Avoid unhealthy energy substitutes like energy drinks and sugar.
Eating breakfast kick starts your metabolism when you wake up, gives energy for the day, and makes you less hungry throughout the day. Simply put, when your body has food going into it your metabolism is working harder. Meaning, eating a big breakfast, and continuing to eat will actually allow you to lose weight while eating more. Who would have guessed?? Actually, a recent article out of Tel Aviv University explains just why breakfast is so good for you and there are incredible health benefits beyond just the weight lose. According to the article link below eating a healthy breakfast lowers the risk of heart disease, diabetes, hypertension, and high cholesterol. After monitoring two groups of women over 12 weeks, those who ate breakfast lost on average 11.2 more pounds more than those who did not eat breakfast. Read more about this study and the stunning results that will make breakfast your favorite meal of the day, if it wasn't already!
http://www.dailymail.co.uk/health/article-2385383/Could-fry-good-Scientists-discover-eating-big-breakfast-prevents-diabetes-high-blood-pressure.html?ito=feeds-newsxml
Food = Energy
More Food: Less Energy Substitutes
You skipped breakfast because you are trying to lose weight? Now you are at work tired and worthless so you start chugging energy drinks and coffee. This happens all the time and it is extremely counterproductive and unhealthy. Consider first what goes into your energy drinks: caffeine, B-12, and sugar. That is essentially all that energy drinks are. This is a blast of momentary energy that will leave you jittery and shaking for about an hour or two and leave you dragging and defeated shortly after. Not to mention eating processed sugars isn't a part of any diet. And I'm talking about the same processed sugars that most Americans put in their coffee every day! If you are looking for another reason to get off the energy drinks, think about this: two to three days after drinking an energy drinks your heart will sometimes show a small heart murmur on an EKG....try and tell me that's normal.
To be clear, I am not saying that coffee is bad, but if you are going to drink coffee drink it black or with milk. Avoid putting sugar and sweeteners in anything.
Protein Breakfast
Eating a breakfast with protein will help keep you fuller longer. This will also help fuel your muscles and allow them to work harder and burn up more fat. Eggs, bacon, ham, steak, protein pancakes, and nuts are all great examples of protein breakfast foods that will keep you from getting hungry just a couple hours later.
More Early
Remember, breakfast is the most important meal of the day! So, if you are going to go big for any meal during the day, make it breakfast. You have all day to burn up that energy (and you will).
Summary
- Breakfast kick starts your metabolism for the day and gives you the energy you need.
- Protein early in the day will help keep you fuller longer.
- Avoid unhealthy energy substitutes like energy drinks and sugar.
Tuesday, August 6, 2013
Pyramid Workout
Pyramid Workout.
The follow pyramid workout consists of four exercises: dumbbell clean and press, squats at 75-80% of your bodyweight, pull-ups, and push-ups.
Start with 1 repetition of each (1 with each arm for db clean and press), then 2, then 3 and so on till you get to round ten, then do ten repetitions again and work your way back down to 1 rep of each. There is no rest in between unless you need it but try to push through the pain. You can vary the dumbbell weight as you get tired. Example: You could start with 60s and work down to 40s for the 8,9,10,10,9,8 rounds.
Pyramid Workout compliments of Trevor Wolfe! Thanks for the suggestion!!
The follow pyramid workout consists of four exercises: dumbbell clean and press, squats at 75-80% of your bodyweight, pull-ups, and push-ups.
Start with 1 repetition of each (1 with each arm for db clean and press), then 2, then 3 and so on till you get to round ten, then do ten repetitions again and work your way back down to 1 rep of each. There is no rest in between unless you need it but try to push through the pain. You can vary the dumbbell weight as you get tired. Example: You could start with 60s and work down to 40s for the 8,9,10,10,9,8 rounds.
Pyramid Workout compliments of Trevor Wolfe! Thanks for the suggestion!!
Sunday, August 4, 2013
Push-up & Squat Challenge!
Here's my push-up & squat challenge! Lets see what you can do! This is a non-stop body-weight challenge. See the progression below and see how far you can get.
1-push-up, stand up, 2-squats, back down,
2-push-ups, stand up, 4-squats, back down,
3-push-ups, stand up, 6-squats, back down,
4-push-ups, stand up, 8-squats, back down,
5-push-ups, stand up, 10-squats, back down,
6-push-ups, stand up, 12-squats, back down....And so on!!
How many can you??
Comment below and let everyone know how far you got.
1-push-up, stand up, 2-squats, back down,
2-push-ups, stand up, 4-squats, back down,
3-push-ups, stand up, 6-squats, back down,
4-push-ups, stand up, 8-squats, back down,
5-push-ups, stand up, 10-squats, back down,
6-push-ups, stand up, 12-squats, back down....And so on!!
How many can you??
Comment below and let everyone know how far you got.
Thursday, August 1, 2013
Looking for a New Goal/Challenge? Here a Few Ideas
Training for a specific event or competition is a great way to push your body and stay motivated. Below is a list of ideas of events and competitions that you can try!
Tough Mudder: http://toughmudder.com/
I have ran two Tough Mudders so far and it is a blast! Depending on where and when you do it will determine the difficulty of the course. It is certainly not the toughest event on the planet like they claim, but its fun and anyone can do it.
Tip: If you do one of these and consider yourself to be an above par athlete sign up for one of the earliest heats of the day. Signing up for any heat after 11am will get you suck behind people in the bottleneck that happens at every obstacle.
Local Mud Runs: http://wildwarriorchallenge.com/
Local mud runs are a great alternative to the Tough Mudder. They are never as long, nor as challenging, but they also aren't as expensive. The link above it to the Wild Warrior Challenge that goes on in Morgantown. I did this event just this past April and had a blast! It was only a 5k, but it was the most difficult 3 miles I ever ran.
Local mud runs are a great way to push you and your friends, giving you that upcoming event to prepare and train for. Go online and search for muds runs near you, and start your training.
5k-10k-half marathon-full marathon: http://www.runnersworld.com/race-finder
What ever distance you are looking for, the above link is the perfect way to find your race.
Rock Climbing Competitions: http://www.indoorclimbing.com/worldgyms.html
If rock climbing is your think, and even if it's not, get in touch with your local gym and ask about upcoming competitions. Most climbing gyms will host at least two competitions a year. These competitions usually have different experience levels and welcome beginners. It is a great way to network and make friends in the sport. The above link a great way to find a gym near you.
Boxing: http://www.boxinggyms.com/
Like boxing? Interested in trying something new? Boxing is an intense full body workout and any amount of dedication in this sport will whip you into shape. Don't worry, boxing gyms are very understanding and will never push you outside of your comfort zone. If you do not actually want to fight, but want to learn and be active, boxing is still for you. Boxing gyms will be interested in keeping you coming around even if you are not trying to get hit. They will teach the basics with no impact drills and sparing. The above link is a boxing gym locator. Go try something new!
Team Sports:
Check your area for local team sports that might interest you. This could be something like an actual softball league, or club soccer team, to something as simple as a morning basketball group. You might have to do some asking around to find out about these things, but it will do wonders for your motivation having a team sport to attend on a weekly basis. These types of things are generally very relaxed and full of people just trying to have a good time, so there is nothing to fear and no expectations held.
Competitions:
Competitions are a great way to stay motivated and will provide you with a measurable goal. These competitions could be anything you are interested in. Track and field events are a great idea if you aren't sure what you want to do. Get online and search your areas for local meets that are open to the public. Find that competitive edge within yourself and find out what your limits are. Open swim meets are another great one if that is your sport.
Have anymore ideas?
Please comment below if you have any more ideas for personal goals and events for readers to try. If possible provide a link and help get people motivated.
Tough Mudder: http://toughmudder.com/
I have ran two Tough Mudders so far and it is a blast! Depending on where and when you do it will determine the difficulty of the course. It is certainly not the toughest event on the planet like they claim, but its fun and anyone can do it.
Tip: If you do one of these and consider yourself to be an above par athlete sign up for one of the earliest heats of the day. Signing up for any heat after 11am will get you suck behind people in the bottleneck that happens at every obstacle.
Local Mud Runs: http://wildwarriorchallenge.com/
Local mud runs are a great alternative to the Tough Mudder. They are never as long, nor as challenging, but they also aren't as expensive. The link above it to the Wild Warrior Challenge that goes on in Morgantown. I did this event just this past April and had a blast! It was only a 5k, but it was the most difficult 3 miles I ever ran.
Local mud runs are a great way to push you and your friends, giving you that upcoming event to prepare and train for. Go online and search for muds runs near you, and start your training.
5k-10k-half marathon-full marathon: http://www.runnersworld.com/race-finder
What ever distance you are looking for, the above link is the perfect way to find your race.
Rock Climbing Competitions: http://www.indoorclimbing.com/worldgyms.html
If rock climbing is your think, and even if it's not, get in touch with your local gym and ask about upcoming competitions. Most climbing gyms will host at least two competitions a year. These competitions usually have different experience levels and welcome beginners. It is a great way to network and make friends in the sport. The above link a great way to find a gym near you.
Boxing: http://www.boxinggyms.com/
Like boxing? Interested in trying something new? Boxing is an intense full body workout and any amount of dedication in this sport will whip you into shape. Don't worry, boxing gyms are very understanding and will never push you outside of your comfort zone. If you do not actually want to fight, but want to learn and be active, boxing is still for you. Boxing gyms will be interested in keeping you coming around even if you are not trying to get hit. They will teach the basics with no impact drills and sparing. The above link is a boxing gym locator. Go try something new!
Team Sports:
Check your area for local team sports that might interest you. This could be something like an actual softball league, or club soccer team, to something as simple as a morning basketball group. You might have to do some asking around to find out about these things, but it will do wonders for your motivation having a team sport to attend on a weekly basis. These types of things are generally very relaxed and full of people just trying to have a good time, so there is nothing to fear and no expectations held.
Competitions:
Competitions are a great way to stay motivated and will provide you with a measurable goal. These competitions could be anything you are interested in. Track and field events are a great idea if you aren't sure what you want to do. Get online and search your areas for local meets that are open to the public. Find that competitive edge within yourself and find out what your limits are. Open swim meets are another great one if that is your sport.
Have anymore ideas?
Please comment below if you have any more ideas for personal goals and events for readers to try. If possible provide a link and help get people motivated.
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