Read Time: 3 minutes, 32 seconds
Today’s Newsletter:
- Workout: VTLZR SkiErg Workout
- Quote: Thomas Carlyle on having goals
- Framework: Setting Anti-Goals
- Resource: 1-Rep Max Calculator
- Bonus Resource: 5 Mistakes New Runners Make (And How To Avoid Them)
Workout: VTLZR SkiErg Workout
The SkiErg is an amazing piece of equipment that offers a full-body workout by simulating the motion of cross-country skiing. It works your shoulders, lats, tris, core, grip muscles, and legs all at once, making it a great choice for hybrid athletes looking to improve their overall fitness.
There are so many benefits: fat burn, cardio improvement, endurance, strength, muscle definition, and, what may be my favorite, stress relief.
VTLZR SkiErg Wourkout:
Start with a 60-second warm-up and then begin.
2 sets as fast as possible:
- 1000m
- 3 minute rest
- 750m
- 2-minute rest
- 500m
- 1-minute rest
- 250m
- Rest & repeat for set 2
Quote:
“A person without a goal is like a ship without a rudder.”
– Thomas Carlyle
Your goals set the destination where you’ll point your attention. Without a clear-cut goal – a destination – there is no route or journey to take. Setting a goal helps you focus your attention and creates a sense of purpose.
My goals for 2024:
- Run a sub-3 marathon
- Compete & place in a Mens Physique Competition
- Help at least 50 clients reach their health & fitness goals at their personal trainer
- Meet one new person every single day
What are your goals for 2024?
Framework: Setting Anti-Goals
Setting anti-goals is a powerful tool to understand what you don’t want in your life and to help you focus on the things that truly matter to you.
Instead of thinking about what you really want, think about what your worst-case scenario would be. This exercise will help you gain clarity and focus on what truly matters to you, whether it’s in projects, designing your life, or self-improvement plans.
As we heard from Warren Buffet’s business partner, Charlie Munger: “Tell me where I’m going to die, so I’ll never go there.”
Here’s how to set anti-goals:
- Choose the Arena & the Traditional Goal
Example: Fitness, Run a sub 4-hour marathon - Invert the Goal
What is the worst possible outcome?
What would I regret?
What systems would lead to that?
Example: Overtraining and getting injuries. Stressing about what workouts to do and what foods to eat. - Establish the Anti-Goal & How You Will Avoid Those Problems
Example: Never think about workouts and hire a coach to write a training program. Never think about diet and buy pre-prepared healthy meals.
Remember, having a goal is like having a rudder for your ship, but an anti-goal is like having a compass to steer you in the right direction.
Resource: One Rep Max (1RM) Calculator
The one-rep max is the max weight you can lift for just one repetition for any given exercise. To lift safely, a one-rep max calculator is essential for determining what you can handle.
To perform a one-rep max test, follow these steps:
- Warm up properly to prevent injury. Warm up with a weight you can comfortably do 6–10 repetitions with, which will be around 50% of your 1RM.
- Pick a weight you think you can lift for 3 reps (80% 1RM)
- Perform the lift with proper form and control.
- Rest for 3-5 minutes before increasing the weight and attempting a one-rep max lift. Please use a spotter to ensure safety.
Then, plug your numbers into the NASM one-rep max calculator below and find out what your 1RM is.
Remember, there are three rep ranges in lifting:
- 1-5 reps for muscular strength
- 6-12 reps muscular hypertrophy (muscle growth)
- 12-20 reps for muscular endurance.
Use the calculator to identify the weights you should be using for each rep range and track your progress over time.
VTLZR Bonus Resource: 5 Mistakes New Runners Make (And How To Avoid Them)
In case you missed it, we sat down with the renowned running coach and Doctor of Physical Therapy, Dr. Katherine Campbell, to discuss the 5 most common mistakes new runners make and strategies to start a successful running journey.
Read it here: https://vtlzr.co/endurance/tips-for-a-hybrid-athlete-5-mistakes-new-runners-make-and-how-to-avoid-them/
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