Decathlon Week 4-8Updated 10/11/16
My training for D10’s Decathlon has been going stellar! My times and reps are improving! It feels great to tackle these goals and to “train” myself by setting up an intelligent workout regimen each week. The only issue I had is a low back injury which I suspect is merely severe muscle soreness from drilling one event. It always amazes me how sore we can get by doing something simple even if we are unaccustomed to it. Go to my profile page to see the list of events, my goals, and to donate to help children’s cancer research through Lucile Packard Children’s Hospital at Stanford. I have to reach a minimum donation amount of $2250 to compete, so help children’s cancer research and help me get to the competition! A huge THANKS to those who have already donated! Thanks helping pediatric cancer research. It has also given me more motivation to achieve my goal marks on competition day. Here’s some videos and highlights on my training!
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I had no idea this competition existed until I stumbled upon it while searching for more information on the Decathlon in the Rio Olympics. I have always loved watching track and field and specifically the Decathlon. I got very excited after seeing the list of events, many of which are disciplines I strive to improve and excel in.
Go to my profile page to see the list of events, my goals, and to donate to help children’s cancer research through Lucile Packard Children’s Hospital at Stanford. I have to reach a minimum donation amount to compete, so help children’s cancer research and help me get to the competition!  The one key to results is simple: Make it a priority. Behind the absolute “must do’s” like work, raising kids, and bathing, your fitness goals HAVE to be a top priority in order to see results.
I had a client once ask me, “How do your busy clients find time to workout?” By busy I mean they have a high stress/high responsibility job, kids, travel, and hobbies. Yet they still exercise 5 times a week. So I asked a client that is truly busy how he manages to exercise often. He quickly replied, “You have to make it a priority.” Ok, so that was obvious to me, but then he added, “You know Jerry, I COULD work more if I wanted to. I could work all through the evening and get home late at night, but then I would not only be skipping my workouts, I would hardly spend time with my family.”  In the fitness community there is always a debate whether or not this this can be achieved. I often get active and fit people asking me the question, “I want to lose 20lbs of fat and gain 15lbs of muscle. How can I do this at the same time? Typically it’s men asking this question who are somewhat lean to average body fat (13-19%), they are muscular, and they have hit a plateau. They also tend to be stuck in between wanting to be leaner and wanting to be more muscular. Hence them wanting to do both at the same time. They don’t want to gain fat while building muscle which typically happens a little even with the best programs. Or they are afraid of losing muscle while getting leaner. A little muscle loss is common while losing body fat. Also, dehydration and lack of fuel can make you look and feel like you are losing muscle when you are not. This can change immediately if you were to have a healthy cheat day in which you will see your muscles fill out and strength increase. I write this for the athletic person seeking the secret “Gain 10lbs of muscle and loose 20lbs of fat in 2 months!” program that the magazines are always trying to sell.
Many people already know the basics of this exercise, but they often lack a few key points in their set up before and during the first rep. Also, proper loading of the dumbbells is very important especially as you start to lift heavier. For some, this information will make all the difference in their chest workouts. This blog is for those:
 Here’s an update of what I have been up to:
 “If you don’t touch the bar to your chest your reps don’t count!” Or “You are not doing a REAL bench press”
These are the old high school weight room rules and does not apply any more. Sure, if you are a powerlifter you must touch the bar to your chest to make the lift in competition. Most of us working out in the gym are not powerlifters and have much different goals. Touching the bar to your chest can be very rough on the shoulders especially if you lack the range of motion. Many people can’t even use the bench press because it bothers their shoulders let alone bring it all the way to their end range of motion with heavy weight.  Many people have tight calves for various reasons: Poor gait mechanics, wearing raised heals, bad posture, or simply from their genetics. This results in a lack of ankle mobility. Dorsiflexion, which is the motion when the toes are brought closer to the shin, will be limited with tight calves and can cause a number of problems.
Those who stretch consistently typically stretch their calves, but they often forget one very important stretch: The soleus stretch. The two muscles of the calf are the gastrocnemius and the soleus. While other muscles do exist around the back of the lower leg and knee, these are the two that we most concerned with. The soleus is the dominant muscle being used when pointing your foot in a bent knee position. 
It’s that time of year again!! Everyone’s motivation is high to get in shape. I say use it and get a jump start on your workouts! A few tips on your New Year’s fitness plans:
So let's get workin out! Beginner Workout: Do all exercises in a row for 1 round. Do 4-6 rounds with 1-2 minute rests in between. Longer rests can be taken if needed.
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