FITNESS
Entspannung praktizieren
Entspannung ist Übungssache. Je mehr man sie trainiert, desto effektiver ist sie.
Meditation
- aufrecht sitzen
- Fokus auf einzelne Sinne
- Vielzahl an Techniken (auf etwas fokussieren vs. nur Beobachten)
- Sam Harris' App "Waking Up" als Guideline
- Ziel: Jeder Moment des Lebens kann (nach Meditationstraining) bewusster erlebt werden.
Naps
- 5-25 Minuten, nicht länger, am besten vor 15 Uhr (sonst weniger Schlafqualität nachts)
- Flach auf dem Rücken liegen, Beine hochlagern, Augen schließen
- 3 neurological sighs, Körper entspannen
- dann Gedanken schweifen lassen (no judgement)
Navy-Seal Einschlaf-Methode
Wer die Methode regelmäßig geübt, trainiert den Körper darauf, schneller in den Schlafmodus umzuschalten.
Flach auf dem Rücken liegen, Augen schließen
enspannt und tief atmen
Progressive Muskelentspannung – gezieltes Loslassen von Spannung
Entspanne dein Gesicht vollständig: Stirn, Augen, Kiefer, Zunge.
Lass Schultern fallen, Arme liegen locker an der Seite.
Beine bewusst entspannen – erst Oberschenkel, dann Waden, zuletzt Füße.
Stell dir vor, du liegst in einem Kanu auf einem ruhigen See, blauer Himmel über dir.
alternativ: du liegst in einer schwarzen Hängematte in einem komplett dunklen Raum.
Arbeitsweg schön gestalten
- Ziel: täglich ingesamt mindestens 7000 Schritte machen.
- Am Weg auf einem Ohr (Verkehrsicherheit) einen hochqualitativen Podcast (oder ein Hörbuch) hören. Auch möglich: Telefonieren, oder abschalten und die Umgebung genießen (Walking Meditation).
Essen in der Arbeit
Eine Handvoll Nüsse + veganer Protein Shake mit Wasser gemixt +Obst (Banane, Apfel, Birne, Orange)
Reisen
Besinnung (auf die kleinen Dinge) und Wanderschaft (spontan sein, Kontakt mit Einheimischen) statt Sightseeing
Körper trainieren
Den eigenen Körper zu trainieren bedeutet, ihn zu pflegen und auf die Welt vorzubereiten. Man weiß nie was kommt und mit welchen schönen oder schwierigen Herausforderungen man konfrontiert werden wird.
Ziel: den Körper stark (GTG), schnell (HiiT), flexibel (GST) und ausdauernd (KBSS)zu machen.
Greasing the Groove (GTG)
6*/Woche
As explained in his book Pavel Tsatsouline's "The Naked Warrior"
Summing up GTG
- pistols and one-arm pushups only
- Employ super strict technique
- Apply the High Tension and Power Breathing techniques
- Select exercise variations that feel “moderately heavy”
- Lift at a moderate to slow speed
- Limit the reps to five per set and less
- Strength practice six times a week, if possible in multiple mini-sessions
- Do not push to muscle failure or even close to it. Most of the times do about half the reps you are capable of. Occasionally do less or more and come within a rep or two of failure
- Feel stronger after your training than before you started
- If you did overtrain slightly cut the volume by 50% volume until you are feeling fresh and raring to go
- Build up slow
- Practice variations of the same exercises. Constantly vary the sets, reps, and proximity to failure
- The less frequently you try for a PR, the better. Max every two weeks if you are beginners; every two months if you are an experienced strength athlete. Precede a strength test with one or two easy days and one day off
Summing up GTG even more
- Only two exercises and their variations
- Moderately hard
- Tense
- Half the reps you are capable of, but no more than five
- At every chance, but never to fatigue
Compressing GTG in ten words or less
Minimize
- The number of exercises
- Fatigue
Maximize
- Tension
- Frequency
High Intensity Interval Training (HiiT)
1*/Woche
20 Sekunden Sprint (oder Burpees, oder LungeJumps), 10 Sekunden Pause
8 Mal in Folge (= 4 Minuten)
Gymnastic Strength Training (GST)
3*/Woche
Als komplettes 10 Minuten Warm-Up vor jedem intensiveren Training.
Inspired by Olympic Gymnastics Coach Christopher Sommer.
Standing upright
- Wrist & Ankle Circles
- Knee Circles
- Spine Twists
- Hip Circles
- Neck up and down, side to side, figure 8s
- Leg Swings front and back, side to side
- Upper Body Circles
- Twisted Knee Kicks
- Arm Circles forward, backwards (while running in place)
- Elbow Circles forward, backwards (while hopping lightly)
- Shadow Boxing
On the floor
- Wrist Stretches
- Hollow Back Hold, Hollow Front Hold
- Bridge
- Planche Tuck Hold
- Side Lever Hold l/r
- Bent Arm Planche
- Sitting Oblique Stretch l/r
- Manna Hold
- Hip Bridges
- Leg Pulses
- Animal Walk
- Deep Squat Hold
On the pullup bar
- Hanging Stretch
Kettlebell Simple & Sinister (KBSS)
3*/Woche
As explained in Pavel Tsatsouline's book "Kettlebell Simple & Sinister"
There are only two moving parts, the swing and the get-up. No other exercises offer as many all-around benefits in such a tight package. The get-up is the ultimate slow lift; the swing is the ultimate quick lift. The Yin and the Yang, both bases covered.
You will be training three to six times a week on a flexible schedule. Your workout is 100 swings total (10 left, 10 right, * 5) and ten get-ups (1 left, 1 right, * 5), which is a very modest volume. A workout should give you more than it takes out of you.
In the swing the arms work on the negative, the hips on the positive.
- Be explosive.
- Forcefully exhale on the way up.
- The goal is maximal hip drive, speed and aggression.
- Stop your swing set before you slow down, fail to finish each rep with a powerful glute cramp and abdominal brace, or your breath becomes irregular. Stopping your sets when you are about to slow down will enable you to maintain a very high power output for a long time.
- Shake out your arms and legs between sets. You are ready for the next set when you can talk again. When you own your breath, nobody can steal your peace.
- The swing trains your general endurance, which is the ability to endure any physical work more or less successfully.
The get-up is the perfect example of training primitive movement patterns - from rolling over, to kneeling, to standing and reaching.
- Do not hold your breath, instead “breathe behind the shield”. Imagine lying on your back with a large person sitting on your stomach.
- Go slow, at least 30 seconds per rep. Do not rush. Explore the movement.
"Muscles are given to a man not for admiration but for work." - Arkady Vorobyev