13/10/2024
𝐓𝐡𝐞 𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐏𝐥𝐚𝐧 𝐓𝐨 𝐆𝐞𝐭 𝐁𝐮𝐢𝐥𝐭 𝟒 𝐀𝐝𝐯𝐞𝐧𝐭𝐮𝐫𝐞 & 𝐅𝐢𝐭𝐭𝐞𝐫 𝐀𝐭 𝟒𝟎 𝐓𝐡𝐚𝐧 𝐀𝐭 𝟑𝟎
A couple of weeks ago I shared the plan to be under 10% body fat, looks great shirtless and be Built 4 Adventure.
[If you want to see what that looks like — drop a comment, and I'll send it]
This post is to share the training & exercise I’ll be doing to get there.
While working in 3 different companies and being the primary dad-taxi-driver & after school activity chauffeur
𝐒𝐭𝐞𝐩 𝟏: 𝐓𝐡𝐞 𝐍𝐨 𝐖𝐨𝐫𝐤𝐨𝐮𝐭 𝐀𝐩𝐩𝐫𝐨𝐚𝐜𝐡
Nothing fancy on this one.
To allow myself to eat as much food as I can while still losing weight
I try to get the 10k steps before 12pm every day.
Walking the dog — yard work — housework — anything that gets those steps up
I like food, so I’m always going to find a way to eat the most food I can while staying lean
𝐒𝐭𝐞𝐩 𝟐: 𝟑𝐨𝐧𝟏 𝐎𝐟𝐟 𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐂𝐲𝐜𝐥𝐞.
I follow a 3 days on 1 day off training cycle.
I fell into this when I couldn’t decide what my training focus should be so decided to do a day of everything I love in a row
Strength day [we call them Strength Builders]
Trail running day [we call them Engine Builders]
CrossFit type wods [we call them Adventure Wods]
And I have stuck with it since.
This allows me to keep doing the stuff I love doing.
Without neglecting anything else.
Side note: My results & enjoyment for working out went through the roof when I started doing this.
𝐒𝐭𝐞𝐩 𝟑: 𝐒𝐭𝐫𝐞𝐧𝐠𝐭𝐡 𝐁𝐮𝐢𝐥𝐝𝐞𝐫𝐬
In Built4Adventure we focus on building a strong, anti-fragile body.
For me, that’s the strength to tackle spartan races, trail running and hit all the gym lifts I’ve come to love over the last decade.
If strength is a glass
The amount of stress that glass can take before it breaks is based on how strong you are.
I want the strongest glass I can have [naturally] to handle life stressors without breaking
𝐒𝐭𝐞𝐩 𝟒: 𝐄𝐧𝐠𝐢𝐧𝐞 𝐁𝐮𝐢𝐥𝐝𝐞𝐫𝐬
I want to be able to outlast anyone in any activity I come across.
I know I won’t be able to do it.
But that's my focus for building a massive engine.
So I can keep going and going when other people have stopped.
If you are still there when everyone else has quit — you win.
A lot of my endurance running is done on 15% incline on the treadmill in the garage.
Low impact — can do it while the kids play — builds a massive engine — I feel amazing the next day.
Using the analogy of the glass — your engine is related to the size of the glass.
The bigger the engine — the bigger the glass
The bigger the glass — the more of life s**t you can fit into it before you have a spill-over affect
𝐒𝐭𝐞𝐩 𝟓: 𝐀𝐝𝐯𝐞𝐧𝐭𝐮𝐫𝐞 𝐖𝐨𝐝𝐬
I love CrossFit and the idea of it.
My body just didn’t like it as much.
But I took what I like [constantly varied workouts] and plugged in movements that didn’t leave me banged up on the floor.
Adventure Wods for me are to test out my Strength Building & Engine Building in a kind of mini-test
They are fun, random and are great for boosting my mood.
𝐒𝐭𝐞𝐩 𝟔: 𝐀𝐜𝐭𝐢𝐯𝐞 𝐑𝐞𝐬𝐭
On the day off — I still follow Step 1 — The No Workout Approach
I also do some body maintenance
I use GoWod which is a mobility & flexibility app
I tell it what I have worked on or what part of me is sore, and it gives me a routine I can follow in 3-20mins
Being 40 next year — mobility & flexibility (we call in Re-energising) will increase more & more, so I can keep doing all the things I love.
𝐒𝐭𝐞𝐩 𝟕: 𝐂𝐡𝐚𝐥𝐥𝐞𝐧𝐠𝐞𝐬 & 𝐄𝐯𝐞𝐧𝐭𝐬
I need goals and something to shoot for.
So booking races or creating my own challenges are something I do every quarter.
Really it’s to test myself & see if I still ‘have it’
I don’t want to be that guy who says ‘I was fast back in high school’
Or look back on past victories as my ‘heyday’
I want to keep doing things that I can look forward to.
If you have read this far — you probably have some questions about what this all means.
I’ve just put the finishing touched on the Train4Adventure playbook.
Drop a comment of swing me a DM and ill send it through.
