*** Exercise vacation ***

I want to have fun and relax ... . Still hitting the iron, I run more to build up base endurance. August will follow with interval training, like soccer player do. I strongly believe the following make my best summers:

Beach runs, Pullups and Dips.

Hill (dunes) Sprints, Thrusters, Squats (here's why)

"If only one thing, you should sprint", Arthur Devany

In August: Power Cleans, Front Squats, Jerks/Pressouts


Eating: Grazing, 5-7 mini-meals every 3 hours, paleo + zone (why), practice Intermittant Fasting weekly.

Basic conditioning: Koen runs 30 to 60 minutes several times in July, as a preparation for the interval running in August. He claims not to lose any major speed. That is also my experience today. In August: (1) running one hour in the woods, chased by multiple 10 to 50 meter sprints. (2) Running up a long hill 5 x 0:60, 5 x 0:55, 5 x 0:50. Jogging down to recuperate.


"The complete beginner masters 'free-hand squats,' 'incline pushups' and single kettlebell sumo deadlifting for multiple sets of high reps before being allowed to "graduate" to 'plate squats,' 'dumbbell bench presses' and sumo deadlifts using a barbell. After mastering the preceding six exercises, three graduations, the trainee is ready for barbell squats, barbell bench presses and barbell conventional deadlift", Marty Gallagher

Below, one of the best blog entries ever!!!

"Georges Hebert, a physical culturist of the late 19th century (...) the Germans used his methods in molding their elite fighting troops. (...) I've always striven to meet the standard set during the Golden Age of Greece. (...) Ten movement patterns:

1) walking
2) running
3) jumping
4) climbing
5) various crawls upon all fours
6) wrestling/grappling
7) lifting heavy objects
8) balancing
9) throwing
10) swimming

Almost all mammals engage in the above activities. (...) I've always preferred to be out-of-doors in the fresh air and sunlight! ", Steve Maxwell

"A (Natural Method) session is composed of exercises belonging to the ten fundamental groups;

walking,
running,
jumping,
quadrupedal movement,
climbing,
equilibrism (balancing),
throwing,
lifting,
defending and
swimming.

A training session consists, then, of exercises in an outdoor environment - "a course of greater or lesser distance (a few hundred meters to several kilometer), during which, one walks, one runs, one jumps, one progresses quadrupedally, one climbs, one walks in unstable balance, one raises and one carries, one throws, one fights and one swims".

(...) Finally, the session can last from 20 to 60 minutes", George Hébert