1/2 mile warm up light jog. Arm circles, neck rotations, do some light pushups and hang from the bars for a few seconds. Begin when you feel ready.
20 minutes amrap (as many rounds as possible) of:
5 Pull Ups/10 Push ups/15 Body Squats
*no kipping, do real pull ups *Advanced may use weight vest
Cool down 1 mile light pace run
10 minutes of stretching
*Pull ups are usually the limiting factor in this routine. But thats ok, because you’ll get better at them.
Be a warrior
Post # of rounds to comments
Today’s workout is simple:
Swim for 30 minutes LSD (long slow distance)
Beginners may start at 10 minutes.
LSD Workouts are meant to be recovery days, so don’t push the pace. Just try and keep your body moving. If you don’t know how to swim laps, then here’s your chance to learn. If you don’t have access to a pool, there are plenty of gyms with pools. If you really cannot get to a pool, then you can Row instead, nice and easy. I recommend using the Combat Side Stroke, which is used by Navy Seals and other military personnel. If you already know how to swim, then use what you know. YouTube has plenty of videos to assist you.
Stretch lightly, visualize and enjoy the rest of your day. Be ready for tougher training tomorrow.
*Don’t underestimate how great swimming is. It’s incredible cardio, easy on the body, and can help you recover in between tough workouts. Get in the Pool!
What is Mental Toughness? Is it something we’re born with, or something developed and learned over time?
No doubt about it, some of us are simply mentally tougher than others, able to persevere and stay optimistic through extreme difficulties even when all the odds are stacked against us. What is it that has forged in some of us such a quality of resilience and sheer will to overcome anything in our way?
While reviewing the current research on the topic, the best definition I could find was written by Dr. Peter Clough as follows:
“Mental Toughness describes the capacity of an individual to deal effectively with stressors, pressures and challenges, and perform to the best of their ability, irrespective of the circumstances in which they find themselves.” (Dr. Peter Clough, 2002)
You do not have to be an athlete to possess the qualities of perseverance and resilience. We all face many challenges throughout our lives, and we all deal with things differently. However, there are things you can start doing now to dramatically improve your mental grit.
I do not believe that mental toughness is something we’re born with. As it is a function of our minds and the way we think, it can (and must be) learned and earned. Only you have control of your mind, and it is up to you to build a bulletproof armor against negative thoughts, negative people and the urge to quit in difficult situations.
Here are 6 ways I believe you can absolutely upgrade your mental toughness
Monitor your self-talk.
Simply begin paying attention to how you talk to yourself throughout the day. Pay special attention to what you tell yourself in stressful and difficult situations. Make note of the pattern you’ll see in things you say to yourself. These are deep seated habits that you havn’t paid attention to in a long time, and becoming conscious of them can tell you a whole lot about yourself and why you may not have succeeded in the past. If you’ve failed with dieting, working out or achieving something difficult, it may be that you simply lack the perseverance and attitude to succeed. Start right now where you sit and take back control of how you’ll never accept failure.
2. Be intentional with your self-talk.
“Whether you think you can or think you can’t, you’re probably right.” –[Henry Ford.] It’s time to reestablish the way you react, and the first thing you can do is to begin consciously and purposefully using positive self-talk. In psychology, it can be referred to as “autosuggestion.” “I will die before I quit. I never quit. Keep moving.” I consciously and automatically say this to myself during very difficult workouts. You have to realize that things are always going to be ok, and you really can handle anything. I used to have a picture frame on my wall that contained the words “I CAN, I WILL.” I saw those words as soon as I woke up every day. Seeing that first thing in the morning caused me to immediately start my day motivated.
3. Test your metal.
Complete the workouts on this site (or another challenging workout) and do not let yourself quit. Training and using your body in a challenging way is absolutely critical. Doing so has been shown to relieve depression, anxiety and a host of other issues, probably because your body was designed to be used! Every time you don’t feel like it, do it anyways. Quitting is a habit just like any other habit. If you’ve allowed yourself to quit in the past, you must reestablish your inner drive and reboot the system. Pushing through challenging workouts and reinforcing in yourself that you can overcome the pain and discomfort can completely rebuild your level of self-confidence. If all you do is stare at yourself in the mirror doing bicep curls and completing easy workouts at the gym, you are not truly testing your metal. Refusing to quit is a habit, and the more you make a habit of refusing to quit, the more it will become a part of who you are. There will no longer be any mental dilemma, you will simply get up and go, or continue and finish through pain and difficulty because you already know that that is who you are and what you always do. Be a warrior.
4. Get comfortable being uncomfortable.
Get out of bed as soon as the alarm goes off. Do not hit snooze. Get up and go. Accept discomfort and pain as part of growth and life and take all the unease simply as the price that must be paid for being a better, stronger version of yourself. This is a serious task I’m assigning you. Tomorrow morning, when the alarm goes off, immediately get out of bed and get on with your day. Now set the alarm 30 minutes earlier and do the same thing the next day. Do it again, and again, and be amazed when it begins to happen automatically.
5. Gain confidence through repeated victories.
Every time you refuse to quit, every time you overcome something difficult, it is a check into the win column. The victories stack on top of each other and your confidence can reach new levels. I recall being amazed with myself when I finally started hopping out of bed at 3:30am to work out before work. I had always allowed myself to accept that “I’m not a morning person,” and “I could never work out that early.” Once I made my mind up to do it, it became a routine and was automatic. Within a couple weeks I really looked forward to being at the gym when it was still dark outside, or going for a run when everyone else was still in bed. Take a look at everything you’ve been doing and see what kinds of things you’ve been allowing yourself to accept as excuses.
6. Release yourself from past failures.
Whatever experiences you have in the past, take a new perspective on them. All of your past failures are simply tools to teach you and push you in the right direction. “Every adversity, every failure, every heartache carries with it the seed of an equal or greater benefit.” – [Napoleon Hill.] It doesn’t matter if you’ve failed 100 times before. You can start again with a new outlook and with new determination. You CAN, you WILL!
Stay Motivated. Post any thoughts to Comments below
- Arm circles, neck rotations, wrist rotations x 30 seconds each
- Torso twists, swivel kicks, dynamic hamstring stretch (spread feet apart, lean down and sway from foot to foot).
- Prepare mentally while you stretch to give the upcoming training your full energy. Nothing else matters until you’ve finished.
Perform 1 set of Max Pull ups, record #
Then, for time:
*(Thrusters/Lunges done with 20lb med ball/Kbell) Advanced may use heavier object
10 Count Body Builder (Pushups bringing alternating knees to chest, so 10 total reps)
10 Count Body Builder
10 Count Body Builder
10 minutes stretching, paying extra attention to hamstrings and groin.
End with one minute each of Downward Dog and Cobra Stretch.
Breathe slow, visualize exactly who you want to be, how you want to look.
Remember to keep a journal of all your training. Mandatory!
Post Times/Weight used to comments!
Start where you stand, work with what you have.
“Do not wait. The time will never be just right” -Napolean Hill
Just like the first heartbeat signals the beginning of a new life, this first post begins a new journey for me, and perhaps for you too.
PulseDriven is meant to embody the desire and need we all have to feel alive. It is meant to describe one who is driven and motivated to push their physical and mental limits every day.
Ive been a law enforcement professional for over 10 years in San Diego, CA. Ive been an NSCA Certified Strength and Conditioning Specialist (CSCS), have run boot camps and personal training and currently instruct PPCT defensive tactics (pressure point control tactics). Ive trained and competed in jiujitsu as well as other sports, including powerlifting and Crossfit.
This site will feature daily workouts that can be followed by anyone who is willing to take a first step of their own. Follow along and you’ll no doubt see big changes in your level of fitness and mental toughness. Information, videos and daily motivation will also be a big part of this blog. I hope you’ll follow along as we form an elite community of PulseDriven individuals.