How Regular People Should Train, Part 3

I’m back for Part 3 of people like us, the “regular people” should really be training for the best results to look better, feel better and live longer.

We are constantly bombarded with “Train like a S.E.A.L.” and flashy HARDCORE, EXTREME, HIGH INTENSITY, WORKOUT ‘TIL YA PUKE type workout and programs I feel there’s a certain portion of the public that thinks - This is how it must have to be to get results.

Often times this causes people to not even get started for fear of:

  • Not being able to keep up
  • They feel it’s just too hard for them
  • They feel embarrassed for their current fitness level
  • They think others will make fun of them

If they do happen to try one of these workouts and one of the following usually happens:

  • They are so sore that they give up
  • They tolerate it until they get hurt and then regress back to their former state.

These are the main reasons the quote below has been the topic of this 5 part series.  The definition of Motus is movement or “a movement” and one of my primary goals is to educate regular people on the most effective ways to get fit.

And the best way just happens to fly in the face of what most people are told in the media and other marketing channels.

Let’s get on with it, as a refresher here’s the quote again.

"I [also] think training like a Navy S.E.A.L. is stupid for the average person.  I would say [normal people should] PT like [the] infantry units, run, body weight stuff, “ruck” a little, a little weights and enjoy life if you’re not training for specifics."  - Doug, former Recon Marine

It should be noted that this was in fact said by a former Recon Marine, someone that has had plenty of experience “training like a S.E.A.L. but in reality had to be extremely well rounded with regard to his fitness.

Today we are examining the second mode of exercise listed - “Bodyweight stuff” which can be interpreted as Localized muscular endurance.

Localized Muscular Endurance s a measure of “how many times can you do it.”

“It” could be any Bodyweight exercise from Push-ups, Pull-ups, Squats… you name it.

This is important because often times in life we are tasked to do repetitive activities, sometimes for extended periods of time.

By focusing on specific body weight exercise a few things change in the muscle to allow you to continue to work or be active without accumulating fatigue.

First, the muscles that are being trained for muscular endurance will create new and more capillaries within the muscle itself. This means the body is able to deliver more fresh blood to the working muscles allowing them to work longer in the future.

Second, within the muscle cells your body will create more mitochondria.  These are essentially the engines that will produce the fuel for the muscle as it’s working.

Third, since no bodyweight exercise isolates one muscle group you’ll not only build endurance but better coordination and body awareness as well.

If you combine these traits with the increase in Aerobic Capacity we talked about in Part 2, which you can read ----> HERE <<<--- you have laid a really solid foundation for your fitness goals.

Often times by building these two characteristics clients will start to results that they been busting their butts for - and really without even feeling like they’re working too hard and definitely NOT killing themselves in some High Intensity Interval workout.

That type to training just isn’t necessary, and if you’re over 30, just setting you for injury.

So, what exercises should you focus on?

I have a couple favorites that I’d consider my “go-to” bodyweight exercises, but before I list them I want you to know these are exercises that just about everyone can do with the proper protocol, like I’ve developed at Motus.

Maybe not on day one, but if you stick to it and focus on the process I can guarantee you’ll surprise yourself.

My “go-to” bodyweight exercises are:

  • Push-ups and it’s variations, my favorite being the Hindu or Judo Push-up used by the great wrestlers from India and Southeast Asia.
  • Chin-ups and the variations involved in the teaching progressions we use.
  • Walking Lunges - they are what they sound like.
  • Sit-Thru, a great core and mobility movement used by many wrestlers.

How many reps do you need to do to build your muscular endurance?

The snarky answer is, “More than you did last time”, but in reality you should try to do these as often as possible while staying as “fresh” as possible.

This means no grinding through the last 3-4 reps, struggling to get them out.

Keep the reps clean with tight, near perfect technique.

Makes sense?

It’s the opposite, again, of HIIT workouts where the level of fatigue is so high it starts to impact your technique and every rep becomes a grind.

Not only is this silly, but it’s potentially dangerous.

Your workouts shouldn’t hurt you, they should help you - make you better.

Give that some thought and let me know if you have any question, just hit reply and ask away.

Always remember, “It doesn’t have to hurt to work.”

Coach BJ


PS - Quick reminder Registration for our next 28 Day Jumpstart Challenge starts on Monday October 23rd.  I only take 15 people.  These are NOT cookie cutter exercise classes, this is personal training sessions in a team format where the training is individualized for YOU.

If you’d like my help and want to experience the “It doesn’t have to hurt to work” method CLICK THIS LINK ---->>>> HERE <<<<--- to request your Personal Success Session and we’ll give you a call.

B.J. Bliffert