Functional Fitness
On My Death Bed I want to say, “I am glad I did, not that I wished I had!”
What is functional fitness. It is fitness for Life! Fitness for movement. Being functionally fit means you have the strength and flexibility required to live life at its fullest potential. To have work capacity, endurance and strength. Flow if you will though all aspects of your life. You must be ready for what ever life is going to through at you! It is having a balance between strength, work capacity, endurance, flexibility and mental toughness. You need to train in all of these areas.When you are functionally fit you are ready to take on anything. You want to go for a run, a hike, a mountain bike ride, surfing, SCUBA diving, a big back packing trip or life calls upon you to get to work.
When I get the call the Surf is Up or the Storms are Dumping Powder, I want to be physically ready, no hesitation. Getting it done with FUN!
I am building workouts or WODs with each of these areas addressed. I look for a routine that works multiple body parts at once if possible. Transitioning between Circuit training, to HIT (high intensity interval training) to strength, to a work capacity/endurance workout.
The Data:
I follow my weight. My Blood Pressure. Pulse Ox. Monthly Body Fat Percentage. Resting Heart rate. I also use my watch to follow my training to see what my Max Heart Rate (MHR) is and when in the workout I hit MHR. How long I sustained the MHR. Elevation changes, VO2 and Recommended Recovery Times. Sleep and how rested my body is. Sleep habits, quality of sleep and the amount of sleep I am getting. I keep close eye on Nutrition and Hydration.
My goal is to be in and maintain the very best physical, mental, emotional and spiritual shape possible.
What does that look like for a man at my level of experience living (age).
I defined best physical shape by my ability to:
The Goals to Achieve and Maintain:
Run <7 minute Mile
Bench Press 225# one set of 20 or more reps
Pull Ups one set of 25
Push Ups a daily practice of 5-100 set push ups
Bar dips one set of 20 or more
Mountain Bike at an average of 10 MPH or faster
Body Fat % 10 to 15%
Daily Yoga practice
Complete a Murph in <75 minutes (1 mile run, 100 pull ups, 200 push ups, 300 squats, 1 mile run Done Consecutively!)
Padre Snow Canyon 7 mile Hike Run in 90 minutes
Meet the Minimum Navy SEAL PT Screening requirements for BUDs. (500 yard swim/12:30, 10 minute brake, Push Ups in 2 Minutes (42), Sit Ups in 2 minutes (42), 2 minute break between each, then 10 minute break before a run of 1.5 mile run in boots and pants 11:30)
In the Unbeatable Mind SEALFIT training and Coaching we set up challenges to make it fun and challenge us to meet our goals and improve. For example:
Over the Top Challenges:
Run Spartan
20X Kokoro (12 hour challenge)
10,000 push in 1 month
1,000 push up in 1 day
3,000 Burpees in 30 days
25 Hours Frog Hollow Race/Race True Grit
Mountain Bike 1,000 miles a year (done once)
Row 500,000 Meters
Helli Ski Canada with my Sons and Friends
Surf Kalon, Surf
Learn to Repel
Hike /run Rim to Rim of the Grand Canyon
Hike Kilimanjaro
This functional training is Training for life balance and good health. Good Nutrition. Good Rest. Good physical, mental and emotional hygiene practice. Do not forget Mental Toughness (Breathe, Set Goals, Visualization, Positive Mental Attitude)!
Future Blog Posts I twill o go about organizing and build the workouts. There will be workouts that are tough and simple to do anywhere. They will be modifiable to different skill and fitness levels. Stay tuned!
As an Unbeatable-SEALFIT Coach I work with my Clients in building and succeeding at this Holistic mindset and give you the support and tools for success! If you are interested in working with me or one of my fellow coaches, you can email me at jnicholsdo@hotmail.com or at Unbeatable Mind Coaches.
Now lets get after IT! BE UNBEATABLE!!
Hooyah!
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