Lift Angry

Today, for the first time in over a year and a half, I lifted angry. I had just gotten off the phone with the moving company that is supposed to move me tomorrow and a mix-up of theirs had pissed me off, to say the least. That got my adrenaline pumping; not like when I'm hyped or excited for something, but like I wanted to rip somebody's head off.

It was the first time in a year and a half that I attacked the weights when I lifted. I don't know what has happened, but it has seemed like for the longest time I have just been trying to get through my training sessions instead of completely murdering my sessions and wanting more. Today I had to force myself to stop lifting; today I felt like myself again.

Maybe it was because I was angry that I lifted so well, or maybe it was because it finally hit me that the only way anything gets done for me is if I grab it by the throat and do it myself. That was the way I felt when I was chasing something, when I had goals and something that was driving me. But for the longest now, even though I've set goals for myself, I haven't had that same drive and I haven't had that same hunger as I did before. In the back of my mind there's always been a sense of, "Why does this really matter?"

I know. I'm disappointed in myself for letting it come to that, but it's the truth. Today, though, that changed. Today I figured out why it really matters. Why? Because if I don't do it, nobody is going to do it for me, and then it will never get done. And that's something I can't live with.

Get big or die tryin'.

How to Begin Training with the Atlas Stones

Check out the following article by Steve Slater!!

Atlas Stones are a fundamental test of strength in many strongman competitions, and they have also become a staple among strength training enthusiasts who are looking for the ultimate strength workout.



Stones literally tax everything from head to toe. In fact, try not contracting any major muscle group like your legs, glutes, back, chest or biceps during a stone lift, and letÆs see if the stone even comes off the ground - fat chance.



The world record atlas stone lifted by a strongwoman competitor is over 300lbs, and the menÆs world record is 529lbs. However, you can get the very same benefits just by lifting lighter atlas stones.



YouÆve just got to know how to do it right! So letÆs get into that right now.




LEARNING THE STONES



ItÆs time to get your hands on some stones and get to work.



At first, it can be easy to get frustrated with atlas stones as they fight you the whole way up. Since they are round, they make your job of lifting them very difficult, and once they start to get loose on you, they often win the battle. Learning how to conquer the atlas stones takes time and requires understanding the proper technique. Once you master the technique you then can really start to work on using the stones to take you to a new level of fitness.




SAFETY FIRST



Stone lifting is generally done by pulling the stone from the ground and either placing it on top of a platform or barrel, or it is put over a bar of a designated height (usually 4 feet or higher). Whatever you choose to lift the stone onto or over, make sure that it is stable. Here are some examples of loading strategies we have used.



Normally, we lift the stone over an adjustable strongman yoke bar. We also at times use solid platforms to load several stones one after the other. To make the platforms, we fastened wood pallets on top of each other, and attached plywood to the front and around all sides. We sometimes use whisky barrels or oil drums, but if you use a barrel watch out for the lip, as it can be a finger pincher.



With all platforms, please use caution making sure the back side of the platform is braced; this will keep the platform stable so it will not tip if the stone hits it. Once youÆre more experienced you can work on shouldering the lighter stones. Incidentally, the world record for a shouldered stone is held by Derek Poundstone. In 2009 he shouldered a massive stone in the range of 420 lbs.



If you practice stone shouldering, make sure you use plenty of rubber mats to drop the stones on. At our club we use four of the 5/8ö thick stall mats with plywood under them so we can just drop the stones off of our shoulder or the top platforms without damaging the floor or the stones.



As for lifting the stones, there are some basic cautions to be concerned with for safety.



I have seen athletes twist at the top of a stone load. If you are going heavy or you are doing reps to failure for conditioning, once you get the stone to the tip of the platform, do not pause in that top position longer than a few seconds, and do not twist in order to try to get it onto the platform, as accidents have happened at this point before.



HEIGHT OF PLATFORM



If you use a platform for stone loading, for most stone training I think it is best to use a platform that is around sternum height or somewhere below. This is a good position, especially if you are training for a particular sport that requires hip drive and/or triple extension like a football player exploding off the line of scrimmage or a swimmer leaping off the diving block.



As a variation and progression from the normal platform, we also sometimes use a hanging target. It may be a jump stretch band or a large rope hanging from a rafter or a power rack. We dangle the band or rope from the rack as a goal upon which to touch the stone. When you touch the top of the stone to the bottom of the band, you have achieved your goal. You can also have a partner pull the band/rope up slightly after each successful rep, so you try to increase the height on each rep.



LEARNING THE TECHNIQUE



I will discuss the best way that I have found to lift an Atlas Stone, although we all may lift them slightly differently.



In training, strive to keep good form so you can strengthen your body using the safest way of lifting. As for myself, when it comes to lifting the stone, I first position the stone about 6ö-8ö away from what I may be loading it onto. I then face the Atlas Stone and straddle my feet over it so that my calves are around 1ö from it on both sides. I make sure I stand almost directly over the stone so the balls of my feet are positioned at the center point of it.







Next, I squat down to near parallel, grabbing the stone with my arms straight down and hug the center of it with my forearms and hands trying to get my fingers as far under the stone as possible without smashing them. My finger nails will likely be touching the ground at this point.







I then squeeze hard with my fingers, hands, forearms and begin to pull with my legs and entire back. This is when I think of contracting with everything I have. My legs straighten slightly as the stone begins to come up, although the legs are never completely straight. As the stone starts to pass my knees, I then re-bend my knees back into a near parallel squat and I roll the stone onto my lap. If possible, I also may try to walk my feet in slightly. Since IÆm resting the stone on my lap, bringing the feet together will position the stone higher on the abdomen when I start the second part of the lift.







From here, I will reposition my hands more towards the top of the stone maybe about 1/3rd of the way up but not all the way on top or the stone will drop down. Your palms will not be facing each other any longer. They are now angled more towards the ground. I squeeze the stone again and press it against my chest so my chin is as far over the stone as possible. Then I will dip forward and down slightly to get a stretch reflex and pull back explosively with my upper body, forcefully standing up and driving my hips forward.







If I am just lifting the stone to the high chest and then returning it to the floor, I try to keep the center of the stone directly over my feet and lean back slightly to keep my balance. If I am loading the stone to a platform or over a marker, then I will propel it upward and forward, as shown in the image above. If loading on the platform, I also quickly reposition my arms just in case I donÆt quite make it and I have to push it fully onto the platform.



BEGINNER WORKOUTS



You now have an idea on technique. LetÆs look at how to train with the stones.



For a beginner workout, I suggest you work with a light stone and focus on reps so you get used to the proper technique as well as conditioning your muscles for something they are not used to doing.



Even if you are a very strong athlete, I suggest that you keep to a stone around 200lbs or under to start with. If you are in good condition and you are new to stone lifting, try not to exceed a stone that is anything above 70% of your bodyweight. In other words, if your bodyweight is 100lbs, use about a 70lb stone, or if you weigh around 180lbs you would use about a 130lb stone, plus or minus a few pounds.



Take this stone and load it for 2-3 sets of 5-8 reps and 2-3 times per week for the first three weeks so you work on technique and conditioning. You may be tempted to go heavier, but just remember the best is yet to come so take it slow. Just try to improve your technique with the lighter stone.



For a stone workout that is centered on hardcore conditioning, you might try the following variations. Pick out a lighter stone and break the stone lifting technique down into segments. You will do the following stone lifting segment work for 3 sets of 10 reps.



The first 10 reps will be the LAP, SQUAT, DROP drill. To begin, pick up the stone, LAP it to the SQUAT position and stand up driving hard with the hips, pushing the stone upward and forward as high as you can. Then, DROP the stone on rubber mats and repeat.



For the next 10 reps, try the LAP, SQUAT and RETURN drill. In this drill, you will LAP the stone, SQUAT it up, and then this time RETURN the stone under control to your lap. Do this for 10 reps but DO NOT drop the stone.



Rest again and for the last 10 reps, do the LAP AND DROP drill, lapping the stone and then dropping it back down between your legs. Repeat this for 10 reps.



If you still have some gas in the tank, you might also finish off with 10 reps of bent over rows with an even lighter stone.



Start light with this series of drills because this can leave you exhausted and sore for days.



REVIEW



As you can see, Atlas Stone lifting can be a very beneficial practice that can quickly have you building muscle, burning calories, and becoming more powerful. This is particularly helpful for power and combat athletes that need to drive with the lower body, and also certain professions such as Law Enforcement and Corrections Officers who have to be able to subdue perpetrators.



With all the benefits of stone training, there are some risks involved, but the benefits far outweight the risks. As you train, start out light and use caution. Also, condition yourself to the stresses of stone lifting. As you progress, you can add equipment into the mix such as loading platforms, hanging targets, and drop areas, and before you know it you will be performing drills for speed, explosiveness, and conditioning. In time, you will be extremely rugged.



For more information on Atlas Stone training and many other types of Strongman Training events, please check out my Strongman DVD, Introduction to Strongman Training. Loaded with technique and safety tips, I can show you how to correctly train like a Strongman or Strongwoman. And whether you ever enter a competition or not, you will definitely be a stronger version of yourself in no time.



Steve Slater

Click here for the Introduction to Strongman DVD

How Do You Define Success?

I was navigating through Facebook the other day when I came across a page that had this question posed as its status: How do YOU define success? Underneath were many comments about, “pulling yourself up when life hands you a knockout punch,” and, “accomplishing feats that you once thought were impossible.” Reading through these responses from people who were self-proclaimed motivators and alleged life-changers, I couldn’t help but be taken aback. Why were their definitions of success so dramatic, and were they implying that anything less than a positive life-changing event was not a success? What happened to doing your job, or rather, just doing what you are supposed to do, day in and day out? To me, that defines success.

In today’s society there is an overwhelming need being expressed for glamour and glory and things. Our economy is down, yet people still feel the need to be as materialistic as ever. Why? Because to them, having nicer and bigger things portrays them as being successful. But successful in what regard, and by who’s standards? Obviously there is financial success that is portrayed by newer and nicer things, but is that really the only type of success that matters? What about those who are morally successful, setting guidelines for their actions and then adhering to them?

To me, moral success is one of the most overlooked and least sought-after qualities in people today. The problem, in my opinion, is that being morally successful is often conflicting with one’s ability to be financially successful. It is sickening the differences in income between those who lie, cheat, and step on others to get ahead compared to those who put in an honest day’s work. This simple observation is so backwards to me and screams that something is terribly wrong with our society. Nonetheless, people are increasingly eager to fuel this vicious cycle if it means ensuring their own prosperity.

Let me clarify something here. I am not saying that money is evil or making money is evil. Money is a very powerful tool that can allow people opportunities to experience different things that society and this world have to offer. However, money is only a tool, and it must be treated as such. If you treat money as an objective marker used to measure yourself, then you will never become any greater than the numbers you are chasing. On the other hand, if you use money to afford yourself experiences from which you can grow as a person, then you are using this tool in a way to better yourself, and in turn better society as well.

A great example of how completely misunderstood the power money can have on someone’s life can be found throughout the novel Hunger In America by my uncle, David Allen Cates. The underlying storyline throughout the novel is the need expressed by the characters to get out of their current situation and move on to something bigger, brighter, and better. There is an overwhelming optimism that this will in fact happen, and when it does, happiness will finally be found, their marriage will be perfect, and every day will be the euphoric joy that life was intended to be. The kicker is that everything they feel will truly make them happy they already have, but they are so caught up in the delusion that money will be the catalyst to make their life fall into place that they can’t appreciate that everything they want in life is staring them right in the face.

So how do you define success? That’s my answer. Here’s to faith, strength, and passion.

Get big or die tryin’.

Charlie Cates

Self Made®, Owner

Charlie Cates is a strength and conditioning specialist and the owner of Self Made® (http://selfmadefitness.com/) in Chicago, IL. He has worked with competitive and everyday athletes of all ages and ability levels, from 9-year-old kids to NFL MVP's. He can be reached via e-mail at charlie@selfmadefitness.com.

This article may be reproduced with biographical information intact.

Reality Show Pitch

I've watched The Biggest Loser for all of 30 minutes thus far in my life. Quite frankly, I couldn't stand the sight of what was going on during that show. However, I think I have found a weight-loss reality show that I could stomach watching. Here is a great article by Brett Klika on how a weight-loss reality show should be.

Reality Show Pitch by Brett Klika

Get big or die tryin'.

This Past Week (6/20-6/26)

This past week was the end of my recovery week and the beginning of my new phase of training. After having been sick all weekend and unable to eat for three days, my body weight dropped down to a slim 221. Not only that, but my strength was completely depleted. Nonetheless, I began the rebuilding process with squats on Wednesday, incline bench on Thursday, and deadlifts on Friday. Saturday I did some light lower body work and Sunday I took completely off.

On Tuesday I released a new article to the site, "Static Stretching to Improve ROM and Speed Recovery: Fact or Fiction?". As you can tell from the article, this piece is heavily influenced by my MAT training.

On Saturday I attended the Perform Better conference here in Chicago and met up with Todd Durkin, owner of Fitness Quest 10. He was presenting that afternoon, so I stuck around and listened to what he had to say. Todd is a great motivator and it was awesome being able to reconnect with him. While I was at the conference, I also had the opportunity to meet Martin Rooney and Bill Parisi. It was an incredible honor being able to chat with these two for a few minutes.

That's all for this past week. Now it's time to go live this one.

Get big or die tryin'.

Strength 101: Part II-The Methods of Strength Development

This article covers a TON of information on the science of what happens when you train. It's a long one, so you might need to read it in parts, but it is definitely worth your time to check it out.

Strength 101: Part II-The Methods of Strength Development by Brandon Patterson

Get big or die tryin'.

The Bike Ride, Part 2

Last month I gave you the first two lessons I was taught from the bike ride, a journey I took with my father and that all the males in my family take. As a recap, the first two lessons were to have a beginner’s mind and left foot right foot, i.e., break large tasks down into smaller steps. In this article I will give you the final three lessons I was taught.

I don’t know if I could have done that bike trip alone. Actually, let me rephrase that. There is no way at the age of thirteen that I could have made that trip alone. Physically, I felt alright the first day and the second morning, but after breakfast on that second morning I felt absolutely terrible. It wasn’t that the pace was any harder than it was before or that I needed a break to rest my legs. We had just eaten breakfast so I was refueled and ready to go, but when we got to what was going to be our next stop that morning we found the establishment to be closed down due to a fire in the previous weeks. That was it, that little moment when I found out I wasn’t going to get a rest that my mind was craving, and I lost it. I broke down crying on the side of the road, not wanting to go any farther. After feeling really good that morning it seemed as if the end was near, when in reality we were just half way done. Like I said, physically I was alright, but mentally I was shot. I wanted so badly to be done with this journey that I was unable to control my emotions when I realized how far I still had yet to go. But after a few minutes passed I realized that the only thing I wanted more than to be done with this journey was to complete this journey, and I surely wasn’t about to let this opportunity to join the rest of my family in having completed the journey pass me by. So with a newly controlled set of emotions I allowed the unintended family pressures from those both present and not to toughen my mind and force me back on my bike.

This right here is the third lesson the bike ride taught me, to have others in your journey to hold you accountable. Some of us are able to hold ourselves accountable through almost anything. Others are too scatter-brained or unmotivated to get anything done unless somebody else’s wellbeing is in jeopardy. When it comes down to it, you need to be able to do things for yourself, but some people need that outside pressure in order to be able to do anything of great significance. This can often be seen in the health and fitness industry where numerous people will go to the gym to “work out” on their own with little to no results. But as soon as they get somebody to hold them accountable for their attendance and their effort, i.e., a trainer or a training partner, they are finally able to achieve the results they desire and are able to get so much more out of their time in the gym.

About halfway through the first day the ride was starting to seem long with each pedal seemingly getting me no closer to my goal. I could feel that my mind was starting to loose focus on pushing myself as my legs began to tire. It was at this point that a song popped into my head, and it stayed there for the rest of the trip. Normally, I would have been annoyed that a song was stuck in my head, but this time it was a relief. By repeating the words to the song over and over and focusing on the lyrics, it allowed me to take my mind off of the dull, monotonous spinning of my feet. This is the fourth lesson I was taught by the bike ride, to find a distraction method when coping with difficulties. Find something that is easy enough on your mind so as not to take away from the physical effort put forth, but is challenging enough to keep your interest. Finding a distraction method can relieve you from the grind of the task you are facing for a moment or two, but don’t rely too heavily on such a technique, as doing so will rob you of actually experiencing the journey and the beautiful struggle that is life.

That second morning when I woke up in my tent I was freezing and starving. The calendar said July, but it might as well have been January. I could see my breath and my ears and nose were terribly cold. I didn’t want to get out of my sleeping bag, but I new I had to because regardless of how cold and hungry I was there were miles to be ridden before I could eat. And not just any miles, but miles that would allow my father and I to crack the century mark on our journey. Cracking the century mark before breakfast is a lifestyle choice that is rarely put into practice in today’s society. Instead of waking up early and putting in work, we hit the snooze button multiple times before crawling out of bed in a daze and spending the first few hours of our existence every day in a state of lethargy. Finally after our third cup of coffee we are able to function at a level that is slightly elevated from comatose, right in time for our lunch break to start. We waste so much of our time and our lives just trying to get ourselves ready to do something that at the end of the day we hardly get anything accomplished. Most of us have lost our passion for life, which is incredibly disheartening, but we can and will get it back if are able to find something that is actually worth doing. Then we will be able to attack each day with the energy and focus that life deserves to be lived with. So get to sleep early, wake up early, and crack the century mark before breakfast. Make a commitment to accomplishing something of significance, make a commitment to the ride, and make a commitment to the journey. This is the final lesson.

Get big or die tryin’.

Charlie Cates

Self Made®, Owner

Charlie Cates is a strength and conditioning specialist and the owner of Self Made® (http://selfmadefitness.com/) in Chicago, IL. He has worked with competitive and everyday athletes of all ages and ability levels, from 9-year-old kids to NFL MVP's. He can be reached via e-mail at charlie@selfmadefitness.com.

This article may be reproduced with biographical information intact.

Eccentric Training for Athletes

Need to mix up your current routine or break through a plateau? Check out this article by John Gaglione for more info.

Eccentric Training for Athletes by John Gaglione

Get big or die tryin'.

Stretching to Improve ROM and Speed Recovery: Fact or Fiction?

I have always been a huge proponent of static stretching. Years ago, I would stretch before, after, and between training sessions. Then, as my “knowledge” grew, I limited my static stretches to post-workout. While I never really saw marked increases in joint range of motion (ROM), I did believe that it was helping me recover faster and allowing me to train harder in subsequent sessions. I also believed that it was helping to reduce my rate of injury. Now, however, I question everything that I used to believe about static stretching. Studies clearly show that statically stretching pre-workout diminishes strength and power output during a session, but what about the ability to increase joint range of motion and improve recovery time between training sessions?

Since the turn of the year I have been studying Muscle Activation Techniques (MAT), developed by Greg Roskopf. These teachings have had a great influence on where my opinion of static stretching now stands. First of all, let me say that static stretching is not inherently bad. The problem arises, however, when an improper amount of a stimulus is applied, whether it is static stretching, exercising, eating, etc. Any stimulus that is applied to the body in excess of what the body can handle at that point in time can have a detrimental affect. That being said, I do have a beef with static stretching.

The cornerstone of the MAT philosophy is that inhibition in range of motion is not caused by muscle tightness on one side of the joint, but rather by muscle weakness on the opposite side of the joint. Think about what happens when you walk on ice—you tighten up to protect yourself from falling. Therefore, tightness is a protective mechanism that allows your body to stay within a ROM in which you have stability and strength. If you go outside of the ROM that you are actively allowed, you are risking entering ranges where you do not have the ability to control the muscles properly. This is exactly what happens when people force ranges on themselves while statically stretching—they go past the point where they can actively get to in attempt to “loosen up the tightness”. But if the tightness is there as a protective mechanism, is it really a bad thing?

Okay, so I can definitely buy that I’m not increasing my ROM in a healthy way by statically stretching, but what about speeding up recovery by statically stretching after a training session? I used to statically stretch multiple times a day after my multiple training sessions, convinced that I would be unable to train to the best of my ability during the following days if I did otherwise. Yet, almost every morning I would wake up stiff and sore and think, “Man, I would be so much worse off if I didn’t stretch yesterday.” In fact, one of my college teammates asked me one day why he’d be so sore the morning after he would stretch. At the time, I didn’t have an answer for him, chalking it up to a possible altered perceived soreness, but now I have a more logical explanation.

Soreness is created during exercise by eccentric muscle actions, which put little tears in the muscle fibers. I used to think static stretching would help me flush lactic acid out of my system better, and perhaps it does, but regardless of if I were to stretch or not, the lactic acid would be out of my muscles within a couple of hours anyways. Therefore, the only logical explanation as to why we are sore the day or two after a training session is due to the tiny tears created by eccentric muscle actions. So, logically speaking, how does it make sense that forcing a muscle into a greater eccentric muscle action than what it can actively achieve for a greater time than it would normally achieve it relieve soreness? In fact, isn’t it more likely that this type of static stretching could very easily be creating soreness? Not only that, but couldn’t it also very well be likely that you are forcing yourself into a range of motion where you are now unstable and prone to injury?

If static stretching isn’t the way to go after a training session, then what is? I would highly suggest meeting with a MAT specialist, if at all possible. These sessions are expensive, so you don’t necessarily need to go after every training session, but if you went once every six months, much like a dentist’s appointment, to make sure all of the muscle are firing properly, that would be a huge improvement. The body is a remarkable machine, and when it is allowed to work the way it was designed to work you will be able to recover from your training much faster than you ever could before. Your body will be able to heal faster because all of the muscles will be firing properly and doing their intended jobs with minimal compensation.

Obviously I am a huge fan of MAT, but if static stretching is working for you as far as making you feel better after a workout and increasing range of motion, then good for you. However, the questions at large remain, “What exactly are you doing when you statically stretch?” and, “Are you creating abhorrent muscle function and instability with this new range of motion?”. Consider that the next time you force your body to go somewhere that it couldn’t go on it’s own.

Get big or die tryin’.

Charlie Cates

Self Made®, Owner

Charlie Cates is a strength and conditioning specialist and the owner of Self Made® (http://selfmadefitness.com/) in Chicago, IL. He has worked with competitive and everyday athletes of all ages and ability levels, from 9-year-old kids to NFL MVP's. He can be reached via e-mail at charlie@selfmadefitness.com.

This article may be reproduced with biographical information intact.

The Psychology of Strength

Mental toughness training is something that is lacking in the average gym-goer's routine. Check out this article by Jackson Yee to read more.

The Psychology of Strength: Incorporating Mental Toughness Training by Jackson Yee

Get big or die tryin'.

This Past Week (6/13-6/19)

This past week was a lighter week for me. I deloaded Monday through Wednesday and tested my squat on Thursday. My squat tested at 415x4, which converts to a 470 max. Both the reps at 415 and the 1RM conversion were PR's for me. At the beginning of SMS^2 I repped 415x2, and at the end of SMS I maxed at a 455 squat, so I am pleased with the progress I have made. Friday was an off day and Saturday I went on a bike ride with my dad when I went home for Father's Day Weekend.

My time outside of the gym was spent studying MAT and anatomy, and I can see that I am making progress with insertion sites and muscle actions.

That's all for this past week. Now it's time to go live this one.

Get big or die tryin'.

The Bike Ride, Part 1

When King Leonitis was nine years old he was forced to go out into the woods and was not allowed to return to Sparta until he brought back the carcass of a wolf, or at least that is how the movie 300 portrays it. It was a right of passage, something that was trained for and an opportunity that was coveted in the Spartan society. The first time I saw this film I was amazed that someone so young could complete such a task, but it is incredible what the mind can force the body to do when you are fighting for something greater than yourself. Of course, there is plenty of cinematic affect added in to the story, but the message is the same. Sparta would need a new leader, and if Leonitis were to one day fill that role then he needed to prove himself worthy of such a role. When my friends and I watched this movie again there were comments about this scene regarding how intense it must have been to have to complete something like this and how “badass” it must have felt to complete it. Throughout these comments I just had to sit back and smile because the fact of the matter was that I had gone through a family right of passage. While I didn’t have to fight to the death with a wild beast, I was, as were my father, uncles, cousins, and brother, put through a grueling test of mental and physical limits at the young age of thirteen.

When I was thirteen years old my father and I rode our bicycles across the state of Wisconsin, starting just north of Madison and finishing at our cabin outside Three Lakes. This tradition of biking to the cabin was started many years before my time, and it was a journey that I grew up hearing stories of. Every time a new member completed this journey it was celebrated in the family as aunts, uncles, and cousins excitedly asked questions about the trip to those who had completed it at the next family gathering. It was a journey I looked forward to throughout my youth, and when my time finally came I was ecstatic.

The ride always took place for the first time in pre-teen or early-teenage years. It took place at a time when, like every other Cates boy who had come before him, the rider was pre-pubescent and had a body type that better-resembled America’s Next Top Model contestants than the broad-shouldered, 200-plus pound being he would grow in to. But even though the first-time rider was often comically thin, the journey was completed each and every time. There are many lessons that can be learned from this, but I am going to highlight the five most important ones. These are lessons that can be applied to any task, big or small, that you are trying to accomplish in life.

The night before my father and I left on the ride my mother came up to my room to talk to me before I went to sleep. She told me that the trip the next day was going to be a lot harder than I was imagining and that it would be alright if I couldn’t finish the trip, that all I would have to do is let Dad know and he’d call her phone and she’d come pick us up wherever we were. I remember looking up at her and nodding my head as if I understood what she was saying, but in the back of my mind I was thinking, “What are you talking about? How am I not going to finish this trip? All we’re doing is riding our bikes, and a lot of the way is flat!” That moment right there is one of the best lessons the bike ride taught me, but until recently I was unable to put into words what actually happened. A few months ago, however, I found a quote from Martin Rooney and a light bulb went on. He said, “Have a beginner’s mind, because in the mind of a beginner anything is possible.” I was too young, inexperienced, and naïve to know how difficult this ride was going to be, and despite everybody’s warnings, in my mind I was still just riding my bike. I hadn’t spent a great deal of time on my bike in the past, but I felt I was strong enough to go for long periods of time if the pace was set to my liking.

Having a beginner’s mind is important for two reasons. First, it alleviates a lot of the stress that goes into the planning and allows you to focus on the doing. If I were to do this same bike ride today I would have so much on my mind in the weeks leading up to the trip that it would be difficult to enjoy the training and the experience. I would constantly be thinking, “Well what am I going to do if

X happens or if Y happens?” Granted, ultimately somebody does have to think about these details, and that responsibility was placed on my parents, but sometimes you need to quit worrying and spending so much time planning for all of the little things that might happen and just go out there and ride your bike.

Secondly, having a beginner’s mind allows you to not be constricted to what others think is good or what others think is possible. Honestly, how many little kids grow up thinking they are going to be professional athletes? Of course, anybody with eyes can see that the kid is as uncoordinated as they come, but in his or her mind they are good enough to make it. So what do they do? They go outside and they play and they work and they put forth effort towards achieving their goal. That type of blind effort is something that is lost in today’s society, the type of effort that is put forth regardless of what the probability of a favorable outcome is. Think about it this way: How many CEO’s are there in the US compared to how many middle-management positions? Now, how many people went from middle management to CEO by giving a middle-management effort? Even though the chances of making it to the top are slim, you’re never going to get there by putting forth a sub-par effort every day. Rather, you have to put forth a CEO effort and have that effort be fueled by the belief that one day you will make it.

I remember training for this bike ride one day and having my dad explain the route to me. He said that it would be a lot of miles but that we’d be stopping every fifteen miles or so at a gas station or bar to refill our water bottles and rest our legs for a minute. For some reason, all of the other numbers he told me about the trip went in one ear and out the other, but fifteen miles stuck with me. Fifteen miles? That was it? I could ride fifteen miles easy, so I knew right then and there that I could make it. It didn’t matter to me how many fifteen-mile legs there were, that distance was nothing. This ability to break large tasks up into small steps served me well then and continues to serve me well to this day. Similar to the points that I made in The Power Of The Pen, when you are trying to accomplish something of significance in your life it makes sense to break that task up into small steps that you can accomplish every day or even every hour or every minute. Like I said in The Power Of The Pen, give yourself steps to reach your goals that are too easy not to accomplish right now. When you break your big goals into small steps it allows you to feel like you are always making progress and makes big tasks seem more manageable.

These first two lessons are all I’m going to give you for now. Next month I’ll be back with three other lessons the bike ride taught me. In the mean time, approach new opportunities and tasks with a beginner’s mind, striving for what you feel is possible, taking action and getting things done instead of simply talking about what you’re going to do, and breaking your future goals down into immediate goals.

Get big or die tryin’.

Charlie Cates is a strength and conditioning specialist and the owner of Self Made® (http://selfmadefitness.com/) in Chicago, IL. He has worked with competitive and everyday athletes of all ages and ability levels, from 9-year-old kids to NFL MVP's. He can be reached via e-mail at charlie@selfmadefitness.com.

This article may be reproduced with biographical information intact.

The Overlooked Essentials for Your Ulitmate Adaptation

If you are trying to get bigger or stronger, you have to evaluate every aspect of your lifestyle. Check out this article by Kyle Newell for more info.

The Overlooked Essentials for Your Ultimate Adaptation by Kyle Newell

Get big or die tryin'.

The Future of Self Made

Most people are sharing their ideas for fear of somebody else taking them. Most the time I am that way, but this time is different. Self Made will be changing in the next 12 months, and I want you to know what is in store.

One thing I have always prided myself on is my ability to prescribe an exercise routine based exactly on an individual's needs. The problem is, I was only really individualizing the heavy training part of it and, more recently, the cool down as well. But, what if I could do more? What if I could individualize the warm-up as well? I'm not talking about Athlete A does jumping jacks and Athlete B does fling jacks and Athlete C does seal jacks. I'm talking about, "I see the external rotation of your right hip is very limited. Let's do ____ to warm-up today so we can open that up before you squat." This goes beyond foam-rolling your IT bands so your knee doesn't bother you; this is taking the knowledge of abhorrent muscle function and compensating patterns and fixing the source of that problem at that very moment.

If you aren't in my field, this probably sounds like a ridiculous idea and may not be a very entertaining thought for you. Even if you are in my field, this may sound stupid. But let me tell you something, only when you individual EVERY aspect of a training program will that person be able to see maximum benefit and result. The reality is, the warm-up is not being individualized for people, and if it is, it isn't being done in an effective way because people are still suffering non-traumatic injuries. Obviously an improper warm-up isn't the only cause of this, but it is most certainly A cause.

I don't care what you can do; I want to know what you can't do. Your limitations dictate your training, which, if done properly, will allow you to do what you do to the best of your physical and mental ability. Your limitation make your training. Self Made.

Get big or die tryin'.

Charlie Cates is a strength and conditioning specialist and the owner of Self Made® (http://selfmadefitness.com/) in Chicago, IL. He has worked with competitive and everyday athletes of all ages and ability levels, from 9-year-old kids to NFL MVP's. He can be reached via e-mail at charlie@selfmadefitness.com.

This article may be reproduced with biographical information intact.

Ask The Thinker

The Thinker is back with another EliteFTS post, so how could I not post it?? Check out what he has to say.

Ask The Thinker by The Thinker

Get big or die tryin'.

This Past Week (6/6-6/12)

This past week was the end of my heavy triples week, with military press and lat pull-downs on Tuesday. To be honest, I was dragging the whole week. Not from exhaustion, but I think I am starting to get burned out, physically and mentally, from SMS. With that in mind, I'll be switching things up in my training in the coming weeks.

So I lifted on Tuesday. Monday I did some arms stuff, Wednesday I did a high-rep lower body scheme, and Thursday I did a high-rep upper body scheme. I have been using such heavy weights during SMS, it was nice to switch things up with some lighter work. Friday, Saturday, and Sunday I was in class all day for my MAT Internship, so those three days were recovery days.

I have set the goal for myself to weight 238 by August 5. If this does not happen, three of my friends in Chicago get to put me through body weight circuits until I throw up.

That's all for this past week. Now it's time to go live this one.

Get big or die tryin'.

Packing the Neck

Do you look up at the ceiling when you squat or deadlift? You should probably reconsider. Check out this article by Ron Dykstra to find out what you should be doing instead!

Packing the Neck: An Article Inspired by Clint Darden and Facebook by Ron Dykstra

Get big or die tryin'.

Five Favorites for Training Mental Toughness

Mental toughness is something that is severely lacking in today's society. With the options to opt-out, take an easier path, restart, and do-over all around us, the ability to grind, fight, and endure are becoming endangered. Check out these five favorite drills/exercises of mine to get us back to the latter.

1. Plate pushes/Prowler pushes

There are very few physical activities that require more mental toughness than willingly taking the Prowler head on, and walking, or crawling, away victorious.

2. Body-weight isometrics

Isometric push-ups and pull-ups, iron cross, and wall sits are all great exercises to test mental toughness.

3. Farmer walks

You're just going for a little stroll; no big deal. Sandbags, dumbbells, tires, trap-bars, and kettle bells are awesome tools for to use for farmer walks. Wrap towels around the handles to thicken them up and take the game to a whole new level!

4. Weighted Front Bridge/Side Bridge

Front bridge and side bridge are difficult enough for most people. Now trying adding some more weight on to their body using a weighted vest. Like the other body weight isometric exercises, with these you can either find a distraction as the clock ticks or embrace every moment of the experience. Either way, you better not move before the clock runs out.

5. Bear Crawls

After seeing the "Death Crawl" video I posted a few weeks back, there is no way that these weren't making this list. How far can you go? And I don't want anything less than your best effort. You absolute, very best.

Get big or die tryin'.

Charlie Cates is a strength and conditioning specialist and the owner of Self Made® (http://selfmadefitness.com/) in Chicago, IL. He has worked with competitive and everyday athletes of all ages and ability levels, from 9-year-old kids to NFL MVP's. He can be reached via e-mail at charlie@selfmadefitness.com.

This article may be reproduced with biographical information intact.

Summer Sloth Syndrome

PARENTS: Want to get, and keep, your kids moving this summer?? Check out this article by Brett Klika for some great tips!

Summer Sloth Syndrome by Brett Klika

Get big or die tryin'.

This Past Week (5/30-6/5)

This past week was the end of my singles and beginning of my heavy triples for SMS^2.6. Monday was Memorial Day and I had plyos in the morning. Tuesday was my military press, lat pull-down, and back accessory day. Wednesday was my body weight circuit day. Thursday was a recovery day consisting of incline walks, joint integrity work, and balance drills. Friday I was back under the bar with squats, deadlifts, and lower body accessory lifts. Saturday I was supposed to play in a basketball tournament, but that got canceled due to lack of teams. I did, however, go for a fasted walk in the morning and then drive out to the suburbs to pick up some raw milk. Sunday I had bench, rows, and chest accessory lifts.

I can feel that I am really starting to drag now. On Friday I will start my much-needed deload week and then test the following week. After that I am considering breaking out of the SMS mold for a few months.

I also passed the CSCS exam on Friday, which I was really happy about. Now I can finally get to reading some of the other books that have been on my shelf these last few months.

Sunday morning I sent out the June issue of The Source. To get on this mailing list, fill out the required information after clicking here.

That's all for this past week. Now it's time to go live this one.

Get big or die tryin'.

Incorporation of Strongman Training In Athlete Lifting Cycles

Like the idea of adding in strongman work into your current training scheme, but not exactly sure how to go about it? Check out this article by Daniel Kindell for more info!

Incorporation of Strongman Training In Athlete Lifting Cycles by Daniel Kindell

Get big or die tryin'.