Friday

"I can do all things through Christ which strengtheneth me."
Philippians 4:13

Strength
Work up to 1RM Back Squat

Then

For time:
30x Back Squat at BW
1000m Row
30x Burpees

Wednesday

"And thou shalt love the Lord thy God with all thy heart, and with all thy soul, and with all thy mind, and with all thy strength: this is the first commandment. And the second is like, namely this, Thou shalt love thy neighbour as thyself. There is none other commandment greater than these."
Mark 12:30-31

Work Capacity
15x Push jerk
30x Deadlift
100 yd Sandbag carry 80 lbs.
12x Pull-ups
24x Weighted jump squats
400m Run
9x Burpee broad jumps
18x Toes-to-bar

Monday

"For the LORD God is a sun and shield: the LORD will give grace and glory: no good thing will he withhold from them that walk uprightly."
Psalm 84:11

Strength
3 Rounds
1-2-3-4-5 Reps of:
Strict ring pull-ups
Max distance broad jump

Energy System Development
ATP-CP

6-10x Suicide sprints

Friday

"Humble yourselves in the sight of the Lord, and he shall lift you up."
James 4:10

Strength
Work up to 1RM Deadlift

Then

10 Rounds
2x Deadlift at 90% of 1RM
10x Hand release push-ups

Wednesday

"Fear thou not for I am with thee, be not dismayed for I am thy God, I will strengthen thee, ye I will help thee, ye I will uphold thee with the right hand of My righteousness."
Isaiah 41:10

Strength
21-18-15-12-9-6-3 Reps of
BW Rows on the rings
Pistol squats

Then
5 minutes total duration of ring support

Energy System Development
Glycolysis

4-6x 200m Sprint
Rest 1-2 mins after each one

Revamp

"There has no temptation taken you but such as is common to man: but God is faithful, who will not suffer you to be tempted above that you are able; but will with the temptation also make a way to escape, that you may be able to bear it."
1 Corinthians 10:13

I will begin posting training sessions again. Previously, I had stopped posting due to demands of life on my time and based on the fact that I do not like to prescribe training I myself have not done. Recently, I have begun to reestablish time management and want to continue to share effective training for everyone's benefit. If you know me you know my wife and I grew our family by one last February. After about two months of recovery my wife started training again. Since then I have been instructing her in three weekly sessions Monday, Wednesday, and Friday. She is now in the best condition of her life, maintaining healthy weight, increasing strength, and mastering skills. The posts reflected on Survive This will be the training sessions she completes weekly. This is an excellent opportunity for anyone limited on time as it only requires three days of commitment a week. I hope you find them useful.

Work Capacity
3 Rounds:
25x SDHP 80/40# kettle bell
50 yd Farmer carry 100/50 lbs each hand
10x Burpees

Note: to Self

Movement.

This is the goal - to increase your body's ability to control movement...

Think about it,
Remember it,
Practice it,
Utilize it!

Training Update

I thought I'd share an update on some of the new training methodologies I have been testing out and incorporating since the last time I posted a session. Lately, I have had great success directing my training focus towards energy system development. Previously, strength and work capacity testing were the two largest components of my training regimen. Now, strength has fallen off the priority list as I get older and look toward longevity. This is not to say that strength has been eliminated or is not still important; however, I currently do not maintain any goals of progressing my level of strength through strength specific training. I have found learning and developing proficiency in high level skills to be more productive than maintaining progress in the basics, as these higher level skills provide greater demands on the incorporation of many different facets of fitness. Below in order of precedence is my training protocol:

1. Energy System Development (ESD) - comprised of three training sessions during the week. The first day focuses on high intensity training, ATP-CP system development with short bursts of vigorous activity lasting no longer then 10 seconds with a 1:2 work to rest ratio. Sprints while stair running, rowing, or on the airdyne are my modes of choice. The second day lengthens the work output and decreases the intensity to a moderate level so output can be sustained, Glycolosis system development is trained with longer bouts of high intensity activity up to 3 minutes in length with a 1:1 or 1:2 work to rest ratio. For these training days stadium sprint circuits, 400m or 800m sprints, and long weighted sled drags are all top choices. The last day is focused on Oxidative system development, this is my long slow duration (LSD) training day, which I like to use as active recovery. Fin swimming for distance, obstacle and beach runs, or long sessions on the rower are my favorite choices for this session. Sessions usually are from 20-90 minutes depending on how I feel. ESD is great General Physical Preparedness (GPP) conditioning.

2. Skill Development - comprised of training that includes more complex movements which incorporate more motor neuron recruitment, develop neuromuscular efficiency, and develop proprioception; movements that imitate animals in nature (various crawls, jumping, tumbling), and movements with the greatest level of transferability across the broadest spectrum of fitness. Some quick examples include hand-balancing, the single-arm snatch, rope climbing, agility ladder, burpee pull-ups, two-hands anyhow, pistol squats, weighted vest bear crawls, kong vaults, and hand springs.

3. Sport - lastly sport rounds off the prescription. Sport is infinite to the effect that it is limitless in training multi-planar movement, both bilateral and unilateral proficiency, all levels of energy system development, as well as balance, coordination, agility and power. You could become a well rounded individual through a variety of sports alone. After all, sport was initially created to further training in a competitive atmosphere allowing the individual to further push and test the bounds of performance. Sports I partake in are Brazilian Jiu Jitsu, parkour, and adventure racing.

Get Some!

"Fortune favors the bold."

"Grayson"

3 mile Obstacle run - run over hills, hurdles, logs, rocks, picnic tables, jump over, on top, around, duck under, climb, crawl, etc...

Then

4 Rounds for time:
5x Bench press 225 lbs.
6x Convict pull-ups*
7x Back squat 155 lbs.
8x K.B. swings 80 lbs.
9x GHD sit-ups

*Utilizing a wide grip pull-up: pull up chin to your left hand, without dropping down slide to your right so your chin is over your right hand then slide back to the left and then descend this is one rep. Alternate directions each rep.

Notes: This session is named after my six-month old son who has just this month learned to army crawl, bear crawl, crawl on all fours, pull himself up to standing, negotiate obstacles and who can bridge and roll like a champ. I love you son keep growing stronger every day.

Wisdom from the past...

Two words:

Keep moving!

Move forward towards a goal...
Move forward in your relationships...
Move forward in completing abandoned projects...
Move forward in challenging yourself to new things...
Move forward with your plans...
Move forward towards conquering your fears...
Move forward always with hope, courage, and determination!

Iron Will Challenge

IRON WILL Challenge

Today’s society is inundated with the notion of more. No matter what you have, whether it’s the latest and greatest, the concept of bigger and better and more of it – is insatiable. Along with this unquenchable yearning for materialistic gain, is coupled the need for immediate gratification. Patience is of old, and the ‘quick fix’ has made its way into every saleable avenue. At the crux of this immense problem, found amongst the majority of men and women, is a lack of sacrifice and plain old hard work. When an individual works hard for their gains and has to make tremendous sacrifices ascertaining them, a natural appreciation and value is added to life.

The Iron Will challenge is de signed to restore the vestige of discipline before all appreciation is lost. The challenge is ten days in which a semblance of fortitude will be planted. True fortitude is forged through continuous sacrifice, hard work, countless effort, and dying to self.

"Fortitude is the moral virtue that ensures firmness in difficulties and constancy in the pursuit of the good. It strengthens the resolve to resist temptations and to overcome obstacles in the moral life. The virtue of fortitude enables one to conquer fear, even fear of death, and to face trials and persecutions. It disposes one even to renounce and sacrifice his life in defense of a just cause."

The tenets of “The Iron Will” are simple:
1. Personal desires are secondary to the service of God and others.
2. The mind and body are hardened only through rigorous training.
3. Resiliency of character is forged through sacrifice.

The IRON WILL Challenge is to commit to 10 days of rigid discipline. It is simple, but not easy. For 10 days, you will:

1. Wake up one hour earlier than usual.
2. Perform a short morning exercise routine (see notes).
3. Read three chapters from the book of Proverbs in the Bible (except for the first day when you will read 4 chapters).
4. Eat a strict diet (see meal plan).
5. Cut off all media – music, television, movies, video games, and Internet (except for work purposes).
6. Consume no alcohol or caffeine.
7. Drink at least one gallon of water per day.
8. Each day write a letter to someone that you love or to someone who has had a positive impact on your life and let him or her know of your appreciation.
9. Listen carefully and attentively, be slow to speak and choose your words prudently.
10. Go to sleep an hour earlier than usual.

Morning Exercise Routines:
Day 1 – 50x Kettle bell swings 70/35 lbs.
Day 2 – 100x Hand release push-ups
Day 3 – 50x Pull-ups
Day 4 – 100x Sit-through
Day 5 – 50x Kettle bell snatches 55/30 lbs.
Day 6 – 100x Hand release push-ups
Day 7 – 3 min. plank
Day 8 – 100x Flutter kicks
Day 9 – 50x Burpees
Day 10 – 100x Air squats
Note – this does not take the place of your normal training schedule.

Meal Plan:
Source: Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Cut out all breads, pastas, cereals, rice, and any other grains. Limit dairies to no milk, little cheese, and organic yogurts.
Portion: Divide your food into proteins, carbohydrates, and fats and ensure an equal portion of each is digested during a given meal.
Good options in order of precedence:
Proteins – Elk, buffalo, wild caught pacific salmon, eggs, grass-fed beef, lamb, free-range chicken, turkey
Carbohydrates – Green vegetables, sweet potatoes, peppers and chilies, berries, in-season fruits.
Fats – Fish oils, avocados, olive oil, walnuts, almonds, nut butters, coconut

While you are in the challenge – do not discuss it with friends or colleagues. In fact, other than those who live with you, no one else should be aware of what you are doing. Do not complain. Do not look for pity.

Train Smart - Train Hard

After serious thought, I will be taking a break from posting to this site. I have put forth everything I know for public digestion; feel free to start anywhere and work forward again. Training, although not ever easy, is most definitely simple! Eat clean and real foods, train with maximum intensity, and RECOVER... Here are a few references to help you along: Top exercises to train are here; I have found the most success in performance, body composition, and overall well being while following this; also one of the most important things to train is muscle imbalance correction, additionally check here.

Old Wisdom:
Be responsible for yourself - your life depends on it.
Hold yourself accountable - because you need to count on yourself.
Set goals for yourself for 3 days, 3 weeks, 3 months, 3 years - everything measured gets managed!
Do something at least 5x before throwing it out - you might decide to stick with it.
Train your weaknesses first - we become good at what we practice, and we enjoy what we're good at.

Friday

"He only is my rock and my salvation: he is my defence; I shall not be moved."
Psalm 62:6

Work Capacity:
"Hurricane Irene"

AMRAP 20
8x Deadlift 225/175 lbs.
2x Squat clean/Thruster 165/125 lbs.
Sled pull 60 ft w/90 lbs.
6x K.B. swings 70/55 lbs.
11x Box jumps (36" odd rounds, 24" even rounds)

Thursday

Active Recovery:

Stretch out, do some yoga, hit the hot tub or sauna, relax...

Wednesday

"Know thyself!"
-Socrates

Environmental Adaptability:
Water Confidence

400 yds Under/Overs*

D2D Strength:
Lifting

30-10-5-3-2-1
Deadlift

*Swim half a lap underwater, surface and sprint the rest of the way. Every time you leave the wall you should be underwater. Swim for a total of 8x laps.
Notes: Example load for deadlifts: 225-315-335-365-385-405 lbs.

Tuesday

"But pray ye that your flight be not in the winter, neither on the sabbath day: For then shall be great tribulation, such as was not since the beginning of the world to this time, no, nor ever shall be. And except those days should be shortened, there should no flesh be saved: but for the elect's sake those days shall be shortened."
Matthew 24:20-22

D2D Strength:
Overhead

5-3-1-5-3-1
Shoulder to Overhead anyway possible!

Energy System Development:

Max distance for:
Row 5 mins.
Rest 1 min.
Run 5 mins.
Rest 1 min.
Row 5 mins.

Monday

“I know of no higher fortitude than stubbornness in the face of overwhelming odds.”
–Louis Nizer

D2D Strength:
Lifting

30-10-5-3-2-1
OHS

Energy System Development:

While wearing a 20-50# weighted vest sprint 80 yds - every 10 yds drop and perform 4x burpees. Repeat once after 3 minutes rest...

Weekend Rest!

"The key is to keep company only with people who uplift you, whose presence calls forth your best."
-Epictetus

Hydrate, recover, play!

Friday

“He conquers who endures.”
–Persius

Environmental Adaptability:
Free Running/Parkour

Practice the Kong Vault

Then

Perform 1x muscle-up every 15 secs. for as long as possible

Traverse - no fancy stuff just moving forward!

Thursday

"And be not conformed to this world: but be ye transformed by the renewing of your mind, that ye may prove what is that good, and acceptable, and perfect, will of God."
Romans 12:2

Work Capacity:

8,7,6,5,4 Reps of
Deadlift 315/185 lbs.
Thruster 115/75 lbs.
Plyometric depth push-up
Weighted pull-up 35/15 lbs.
Strict toes-to-bar

Wednesday

"But go ye and learn what that meaneth, I will have mercy, and not sacrifice: for I am not come to call the righteous, but sinners to repentance."
Matthew 9:13

Energy System Development:
LSD

Choose your mode - trail run, versa-climber, air dyne, row, ruck or swim for a long slow duration...

Tuesday

“Never, never, never give up.”
-Winston Churchill

Energy System Development:
Sprinting

4-6x 400m Sprint repeats; you may rest between sets, but only in the front plank position. As soon as you can no longer hold a plank start running...

Monday

“The thing to try when all else fails is: AGAIN.”

Work Capacity:

For time:
50x Burpee pull-ups

D2D Strength:
Ground to Overhead

15x C+J
Rest 2 mins.
12x C+J
Rest 2 mins.
9x C+J

Notes: All sets unbroken; choose a weight that really makes you work to finish without dropping the bar.

Weekend Rest!

"Hast thou not known? hast thou not heard, that the everlasting God, the LORD, the Creator of the ends of the earth, fainteth not, neither is weary? there is no searching of his understanding."
Isaiah 40:28

Rest, stretch, roll out, stay hydrated, have fun!

Friday

"Do you want to know who you are? Don't ask. Act! Action will delineate and define you."
-Thomas Jefferson

Work Capacity:

10,9,8-1 Reps of
Burpee pull-ups
GHD sit-ups x2
Back extensions x2
K.B. swings 80/40 lbs.

Thursday

"Act as if what you do makes a difference. It does."
-William James

Environmental Adaptability:
Water Confidence

Complete a 2 mile open water swim with fins or tread water with fins, legs only, for 20 minutes

D2D Strength:
Grip

3-5 Rounds
10x Hang-power cleans 135/75 lbs.
Farmer carry 2x 50-70# kettle bells 50 yards

Wednesday

"Greater love hath no man than this, that a man lay down his life for his friends."
John 15:13

Environmental Adaptability:
Free Running/Parkour

Run for 30 mins. off trail, hurdle rocks and bushes, drop down and crawl under downed trees, run through the water, challenge yourself with nature's natural obstacles.

Tuesday

"Labour not for the meat which perisheth, but for that meat which endureth unto everlasting life, which the Son of man shall give unto you: for him hath God the Father sealed."
John 6:27

D2D Strength:
Carry

5x Attempts at max distance overhead carry. Utilizing BW on a barbell put the weight overhead and walk back and forth 10 yds. Each completed length is one successful rep. Rest as required, stay hydrated.

Monday

Maximum longevity and the greatest level of adaptability to the unknown- these are the two goals of Trained to Conquer. We're not sport-oriented or a strength program; we're not a technical proficiency center; and we're not here to make you amazing at any one thing. When you view physical fitness under the constraints of increasing survivability and versatility goals are specific and oriented towards 2 categories:

A. Physical prowess:
1. Achieving a high level of work capacity - the ability to complete a given amount of work in the fastest time possible or the ability to complete the maximum amount of work within a restricted time limit. This is our energy system development and where we train stamina and endurance as well as short intense bouts of power
2. Achieving a basic foundation in "Day-to-Day" strength:
Carrying - a person any way possible for at least a quarter mile, objects of varying weights and sizes, and rucking long distances at a threshold pace
Lifting - an object off the ground and putting it overhead
Grip - strength is paramount in day-to-day strength development

B. Skill orientation:
1. Environmental adaptability:
a. Free Running/Parkour - sprinting short and long distances, over, under, and around obstacles uphill and downhill as well as under a load; jumping off high platforms and rolling out, clearing gaps without hesitating, precision jumping, maintaining a high vertical leap; climbing walls, ropes, rocks, trees, cliffs and ladders, as well as scaling fences or buildings
b. Water Confidence - swimming in open water with fins or without, swimming in clothes, treading water for long periods, underwater swimming at least 50 yd, buddy towing, completing tasks in the water
2. Combative ability - proficiency in some form of striking art, as well as some form of submission art

Achieving high levels of competence in these areas affords us maximum ability to accomplish physically whatever we need or come across. Anything else or additionally is for sport or fun!

Work Capacity:

5 Rounds for time:
5x Muscle-ups
25x K.B. swings 55/35 lbs.
5x Burpees
25x Double-unders

Weekend Rest!

Good week of training, eat well, get some rest, stay hydrated!

Friday

"Do not be deceived, God is not mocked; for whatever a man sows, that will he reap...Therefore, as we have opportunity, let us do good, for in due season we shall reap, if we do not lose heart."
Galatians 6:7-10

Strength/Stamina:

Complete 100 yds of walking barbell lunges. Use 3/4 of your BW for loading. After every 8x lunges stop and perform 4x rack jerk; every time you drop the bar a penalty is incurred. One penalty is equivalent to 7x burpees, performed immediately.

Thursday

Active Recovery:

Swim 2000m

or

Free running - a discipline to self development through the complete freedom of movement created by following your own way whilst using the environment to develop yourself and to always keep moving, but never retreating backwards.

Get outside and move freely over walls, through alleys, in the trees, through the water, negotiating whatever obstacles present themselves...

"Fortitude is the moral virtue that ensures firmness in difficulties and constancy in the pursuit of the good. It strengthens the resolve to resist temptations and to overcome obstacles in the moral life. The virtue of fortitude enables one to conquer fear, even fear of death, and to face trials and persecutions. It disposes one even to renounce and sacrifice his life in defense of a just cause."

Wednesday

"Go to the ant, you sluggard! Consider her ways and be wise, Which, having no captain, Overseer or ruler, Provides her supplies in the summer, And gathers her food in the harvest. How long will you slumber, O sluggard? When will you rise from your sleep? A little sleep, a little slumber, A little folding of the hands to sleep--So shall poverty come to you like a prowler, And your need like an armed man."
Proverbs 6:6-11

Baseline:

800m Run

Stamina:

While wearing a 20-40# weighted vest perform 6-10x Hill Sprints, rest 1 minute between efforts

Then

40x Weighted box jumps 42/36 inch box*
40x Unweighted box jumps 42/36 inch box

*Continue wearing your weighted vest or hold a dumbbell or med-ball

Tuesday

"God is our refuge and strength, A very present help in trouble. Therefore we will not fear, Even though the earth be removed, And though the mountains be carried into the midst of the sea..."
Psalm 46:1-2

Work Capacity:

10 Rounds for time while wearing a 20-40# weighted vest
10x Deadlift at BW
10x Hand-release push-ups

Monday

"Cast thy burden upon the LORD, and he shall sustain thee: he shall never suffer the righteous to be moved."
Psalm 55:22

Strength:

Work up to 1RM Squat-clean

Work Capacity:

For time:
50x C+J 95/65 lbs.
50x SDHP 95/65 lbs.
100x Flutter kicks

Weekend Rest!

"Now also when I am old and grayheaded, O God, forsake me not; until I have shewed thy strength unto this generation, and thy power to every one that is to come."
Psalm 71:18

Yeah rest and recovery! It was 108 degrees today - yuck...

Friday

"Life is either a daring adventure or nothing."
- Helen Keller

Baseline:

Run 800m

Stamina:

2 Rounds
3x Hill sprint repeats
Rest 30 secs.
2x Hill sprint repeats
Rest 30 secs.
1x Hill sprint
Rest 3 mins.

Notes: Find a hill about 100 feet long and steep; these are not gradual inclines these are "lets do work" vertical ball-busters. Sprint to the top all out, turn around jog back down and immediately repeat for said reps. Stay HYDRATED!

Thursday

"Even between a rock and a hard place, you still have a choice!"

Active Recovery:

LSD swim or run!

Wednesday

"Everything worth anything is hard!"
- Me

Strength:

5 Rounds
Max rep dumbbell thrusters 2x 50/25 lbs. for 30 secs.
Rest 30 secs.

Then immediately after perform:

5 Rounds
Max rep dumbbell swings right arm 50/25 lbs. for 30 secs.
Rest 30 secs.
Max rep dumbbell swings left arm 50/25 lbs. for 30 secs.
Rest 30 secs.

Tuesday

"Say not thou, What is the cause that the former days were better than these? For thou dost not inquire wisely concerning this."
Ecclesiastes 7:10

Strength Endurance:

While wearing a 20# vest complete 100x Pull-ups for time

Notes: If you don't have a 20# vest improvise! Use a weighted backpack, hold a dumbbell or med-ball between your legs, or wear a kettle bell on a weight belt. Trained to Conquer focuses on strict or dead hang pull-ups only; no kipping here!

Monday

"Only let your conversation be as it becometh the gospel of Christ: that whether I come and see you, or else be absent, I may hear of your affairs, that ye stand fast in one spirit, with one mind striving together for the faith of the gospel; And in nothing terrified by your adversaries: which is to them an evident token of perdition, but to you of salvation, and that of God."
Philippians 1:27-28

Baseline:

ROM + Mobility Drills

Strength:

30-10-5-3-2-1
Front Squat

Work Capacity:

15-10-5 Reps of:
K.B. Snatch LH
K.B. Snatch RH
Toes-to-bar

Notes: Use a kettle bell weight that challenges you to make each set unbroken, recommended 2 pood.

Weekend Rest!

"And he said, My presence shall go with thee, and I will give thee rest."
Exodus 33:14

Long weekend of rest. Enjoy nature, explore!

Thursday

“They can because they think they can.”
– Virgil

Work Capacity:

300x Burpees for time

Notes: It's not a 1000...

Wednesday

"Thou art worthy, O Lord, to receive glory and honour and power: for thou hast created all things, and for thy pleasure they are and were created."
Revelation 4:11

General Physical Preparedness:

30x Sandbag get-ups 100/60 lbs.
30x Muscle-ups (Bar or rings, or mix it up)
30x Squats at a minimum 100 lbs. (Squat an odd object - sandbag, log, stone, buddy, etc.)

Tuesday

"In the last day, that great day of the feast, Jesus stood and cried, saying If any man thirst, let him come unto me, and drink."
John 7:37

General Physical Preparedness:

Swim 500m in open water for time

Then

Practice underwater swimming minimum distance 25m

Monday

"'Now see that I, even I, am He, And there is no God besides Me; I kill and I make alive; I wound and I heal; Nor is there any who can deliver from My hand."
Deuteronomy 32:39

Baseline:

ROM + Mobility Drills

Strength:

Work up to 3RM Deadlift

Then

7 Rounds
3x Deadlift
3x Hang clean
3x Push-press
Increase weight each round; rest as needed after each round.

Work Capacity:

50x Double-unders
50x Sit-ups
50x Double-unders
40x Sit-ups
50x Double-unders
30x Sit-ups
50x Double-unders
20x Sit-ups
50x Double-unders
10x Sit-ups

Weekend Rest!

"For I know the thoughts that I think toward you, saith the LORD, thoughts of peace, and not of evil, to give you an expected end."
Jeremiah 29:11

Rest Day! Go have fun with your weekend...

Friday

"God is our refuge and strength, A very present help in trouble. Therefore we will not fear, Even though the earth be removed,
And though the mountains be carried into the midst of the sea; Though its waters roar and be troubled, Though the mountains shake with its swelling. Selah"
Psalm 46:1-3

Strength:

5 Rounds for time
5x Push-press (Go heavy, challenge yourself)
10x Burpees

Durability:

20-18-16-14-12-10 Reps of
GHD sit-ups
Back extensions

Work Capacity:

8-7-6-5-4-3-2-1 Reps of
Tire flips (400-600 lbs)
Box jumps

Thursday

"The LORD is my light and my salvation; whom shall I fear? the LORD is the strength of my life; of whom shall I be afraid?"
Psalm 27:1

Rest Day! Enjoy!

Wednesday

"Hearken; Behold, there went out a sower to sow..."
Mark 4:3

Strength:

5 Rounds for time
Front squat max reps at BW
7x Burpee pull-ups

Then

2 Rounds
Bench press max reps at BW
Rest as needed