3 X 3 Training. Training for Anyone!!

 

     3 X 3 Training was thought up to get rid of all excuses and to allow everyone the ability to better themselves at their own pace and with little to no equipment.  The concept is very simple:  Take three exercises, perform three reps of each movement at your own pace, and rest when needed.  That is it.  Whether you have five minutes to train or an hour,  3 X 3 will work for you.  Below are example videos put together for you to try.  Each video has input into 3 X 3 Training and how to implement it.  Take what you want and put together a workout that you can stay committed to.  #noexcuses!!   You may have to open the page in your browser to see the videos.

 

 

 

 

 

 

 

 

 

Exercise For Alertness!

     I just finished reading an article on boosting alertness and it really hit home since I tend to work different shifts and long hours.  I have been known to rely on coffee to keep me going and when I overdo caffeine I end up feeling like shit.  Since law enforcement calls for shift work, I know I'm not the only one in this situation.  There are officers relying on all types of beverages with crazy stimulants that are jacking up their adrenaline unnaturally.  Overtime this will takes its toll.  So what is one to do to stay alert in a natural way?

     One of the best natural ways is through any form of activity or exercise that will slightly increase your body's temperature and the release of epinephrine, the adrenaline in your brain.  This doesn't have to be anything strenuous.  Simply getting out of your patrol car for a walk or touring your area at work can be enough.  How about a little light exercise on your lunch break?  Crazy idea, right?  Since you are unable to take a nap during work then this is the next best thing.  "Physical activity is especially helpful between 1:00 and 3:00 P.M., when your circadian rhythm, your brain's alertness cycle, naturally takes a dip.  Around that time, the cells in your brain that influence vigilance fire less rapidly," explains Doug Livornese, M.D. at Jersey Shore University Medical Center.  

     So stop being so sedentary at work and move.  Your body will thank you!

    

Mastering Youth with Steve Maxwell (Full)...

Words of wisdom from one of the world's best strength and conditioning coaches, Steve Maxwell!