Getting Fit — The breakdown of periodization

Let me share with you an email I received last week from an employee. It stated, “I would love a Words of Wellness on Periodization of your workout program for building mass, how long each period should be and what rep ranges, rest periods, frequency, sets and the splits should be for each.” He also asked what my take was on hitting each muscle group really hard once a week versus performing a split where you hit each group two to three times a week with scaled back volume. Those are great questions. Let me start with the definition of periodization. The basic principles of training are frequency, duration, intensity, variation, and, most importantly, specificity. These principles should be considered in all training programs and applying them properly reduces the potential for overtraining. The concept of periodization was originally introduced by Lev Pavlovich Matveyev in 1961. The concept embodies and Read More

Training Table — Fruit of the Spirit (Week 8)

Monday “What business is it of mine to judge those outside the church? Are you not to judge those inside? God will judge those outside. ‘Expel the wicked person from among you.’” I Corinthians 5:12 Kindness I remember playing golf with a kid in middle school. We’ll call him Jud. We were on the ninth hole, and I was picking up my tee after hitting a solid drive down the center of the fairway. Jud looked at me and said, “I don’t know how you hit it like that. Your swing is so weird.” The thing is, I liked Jud. I considered him a friend, or a golf buddy, at least. Jud had a nice swing and he was a good golfer. He had long hair, rode a skateboard, and had a portable CD player, which I thought was cool. I think he also listened to Simple Plan. But what Read More

Training Table — Olympic Recap (Week 1)

Monday “Be exalted, O God, above the heavens; Let Your glory be above all the earth.” Psalm 57:11  Above Everything I really enjoyed watching the Olympics this summer. Since we were traveling on vacation, I could only watch in the evenings, but it was encouraging to see the effort, the patriotism and even hear some of the winners give glory to God. I was impressed also with the broad range of events and various backgrounds of medalists from the USA. Some were from urban areas. Some were from rural areas. Many won major events, like swimming or track and field, while others won “minor” events like skeet-shooting or fencing. Regardless of background or event, those medalists were honored for their efforts with a ceremony on global TV. The athletes were given their medals while standing on platforms, with the gold medalists on the highest platform. Often the winners were understandably Read More

Training Table — Olympic Recap (Week 2)

Monday “And we know that in all things God works for the good of those who love him, who have been called according to his purpose.” Romans 8:28  Confidence in Promises While awaiting the qualifying round results for the 10-meter platform diving competition, David Boudia (USA) reflected on God’s goodness and sovereignty. No matter the outcome, good or bad, David knew God was in control and therefore would be content with whatever position he received. Narrowly advancing, Boudia executed his best scoring dives in a tight race for the lead during the final round. At competition’s end David stood atop, earning himself a gold medal. God is so good to us all. In fact, the God who has the whole world in His hands is the same God that blesses us abundantly. Things may not always go our way, but it’s comforting and encouraging to know that God is a Read More

Training Table — MLB Playoffs (Week 3)

Monday “Then God said, ‘Let us make mankind in our image, in our likeness, so that they may rule over the fish in the sea and the birds in the sky, over the livestock and all the wild animals, and over all the creatures that move along the ground. God saw all that he had made, and it was very good.” Genesis 1:26; 31a The Origins of Life The origins of baseball are a little tricky. There were many games prior to baseball that involved a ball and bat-like object that came from folk games in England, like cricket and something called “stoolball.” But no one knows exactly when and where the specific game of baseball was created. So in the early 1900‘s Albert Spalding (yes, that Spalding) led something called the Mills Commission. It included many former big leaguers and baseball men who were charged with finding out the Read More

Training Table — Pro Quotes (Week 4)

Monday “Whoever dwells in the shelter of the Most High, will rest in the shadow of the Almighty. I will say of the Lord, “He is my refuge and my fortress, my God, in whom I trust.” Psalm 91:1-2 “I felt like the Lord gave me (Psalm 91:1-2) my junior year in high school. I used to write it on my shoes. And now, years later, every time I get injured, or am scared, or have a bad day, I go back to that passage.” “He who dwells in the shelter of the Most High will rest in the shadow of the almighty. I will say of the Lord, ‘He is my refuge and my fortress, my God, in whom I trust.’” Aaron Rodgers, Green Bay Packers quarterback, Sports Spectrum Winter 2009 issue Aaron Rodgers: Turning to the Word Lately, I’ve been swimming laps at my gym. I used to run on the Read More

Training Table — In His Grip (Week 6)

Monday “Dear brothers and sisters, when troubles come your way, consider it an opportunity for great joy. For  you know that when your faith is tested, your endurance has a chance to grow.” James 1:2-3 (NLT) Where is Your Faith? It never crossed Bubba Watson’s mind that he couldn’t hit the shot he needed to hit at the time he needed to hit it. The second playoff hole of the 2012 Masters proved that. It was a blind shot. He grabbed his 9-iron and mashed a huge 30-yard hook that rolled to within 12 feet of the pin. The most important shot of his career and he never had a doubt about his ability to pull it off. He had faith he could do it because he’d done it hundreds of times over the years growing up on his tree-lined home course in Bagdad, Fla., and on the practice range. Read More

Training Table — Fruit of the Spirit (Week 7)

Monday “But the fruit of the Spirit is love, joy, peace, forbearance, kindness, goodness, faithfulness, gentleness and self-control.” Galatians 5:22 Statistics: Selfishness and Selflessness Statistics can be scary. I’m satisfied with my college golf career as a whole, for example, but I’m not satisfied with my average. I carded several rounds in the 70’s and even a few in the low 70’s. But then there were the other scores. My senior season, no lie, I shot a 73 and a 98 in back-to-back tournaments. Yes, the 73 was on a sunny day with little wind, and the 98 was in an all-day sideways sleet that made my hands feel like they’d been injected with Novocaine. But the bottom line was that I went from flirting with par to barely breaking 100, which made my average somewhere in the mid-80’s, which made me gag. Statistics make me gag. If I could Read More

Training Table — NCAA Football (Week 5)

Monday “If a man shuts his ears to the cry of the poor, he too will cry out and not be answered.” Proverbs 21:13 Giving to the Needy When University of Georgia head football coach Mark Richt made the commitment to begin visiting Honduras, he did so with a keen understanding of what the Bible says about our responsibility to the poor. He didn’t use the trip as a weekend getaway, though. Richt first went to the poverty-stricken areas of Honduras with World Vision on a mission trip, and has done so multiple times, as a way to minister to the poor. He understands perfectly what Proverbs 21:13 says, that if we ignore the cries of the poor, that when we cry for help we won’t be answered. As we are reminded in Romans 11:35-36, it’s a reminder that God gives all things, and He is the One (not us) who Read More

Training Table — Pro Football (Week 9)

Monday “Those who are wise will shine like the brightness of the heavens, and those who lead many to righteousness, like the stars forever and ever.” Daniel 12:3 What Are You Teaching? When you’re not the real thing, people know you’re not the real thing. The beginning of the 2012 NFL season will forever be marked/marred by its officiating—how replacement officials with little experience were called up to replace the NFL’s regular officials because of the officiating lockout. Coaches, players, media and fans could tell, by the replacement officials’ actions, that they weren’t adequately prepared for the NFL level. Take the infamous Packers/Seahawks game, for example, and the replay we’ve seen thousands of times. By the referees’ actions, everyone could tell they weren’t the real thing. That’s not their fault. They never claimed to be. They were simply filling a hole. But the point is that the replacement officials’ actions Read More

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