not in never being knocked down, but in always getting up

September 1, 2014 – 9:00 am
"Our greatest glory is not in never being leveled to the ground but in rising each time that we are." - Confucius Never go at high intensity what you haven't first grooved at moderate intensity. 1. You will prevent injuries if you precede a high intensity workout with a moderate intensity practice of the same the day prior. 2. You will have deeper skill as a result, so your performance of the techniques will be better... which means your results will be greater. If your technique is so-so (say a 5 out of 10, with 10 being perfect form), then 50% of what you do contributes to positive adaptation, and 50% to unknown, unmeasurable and most likely undesirable (dysfunctional adaptation.) If you train at a 10, you get 100%. Better technique = better results. But even if you have very good technique (an "8"), then you must still perform a thorough cool-down ...

Build fitness for and from tactics, not on and in them.

September 1, 2014 – 8:37 am
"If you want to get better at firefighting, put on the gear and simulate exactly what you're going to do. You can't get better in the gym. Just like if you want to get better at fighting, you have to actually fight: wear a weighted vest if you want to get stronger. If you want to get better at baseball, swing a heavier bat," a young personal trainer posted to my timeline arguing about an article I wrote yesterday. I appreciate your dedication to focusing on training with a purpose. However, your application has proven to be incorrect. As Dr. Mel Siff and Dr. Yuri Verkhoshansky wrote in their co-authored bible of strength conditioning - SUPERTRAINING - if you load a skill, you decrease its effectiveness, which is why bat swings have been unanimously proven to decrease in speed by swinging heavier bats. This happens because your nervous system recognizes the unloaded ...

unthinking respect for authority is the enemy of truth

August 31, 2014 – 3:39 pm
  Stop reading weight loss advice. Albert Einstein wrote, "Unthinking respect for an authority is the enemy of truth... Any one who reads too much and uses his own brain too little, falls into lazy habits of thinking" Your experience (your authority over your own life) > the commercial bias of "scientific" research. I place quotation around the word scientific, because we halo the term. Science is merely a process, not a fact or outcome. We can use the scientific process to validate a belief, opinion or theory (called "confirmation bias"). Regardless of the expert, adopt the position of a skeptic and follow the money underpinning their advocacy of an approach, and you will find this bias. Any true scientific integrity will hold up to scrutiny by your own experience, so err on the side of your own authority. Don't let your intuition and common sense be blunted by a lab coat and ...

Real strength overcomes the things you believed you couldn’t do

August 31, 2014 – 3:37 pm
  We are not born successful. It's not a trait we inherit, or can reason our way to understanding. We must have the courage, determination and tenacity to overcome the obstacles we perceive in our path... For real strength does not come from repeating what we know we can do, but from overcoming the things we had believed we could not. Today's WOD @ moderate intensity: 4 rounds of 30 seconds continuous work / 30 seconds of recovery, in circuit format: 1. 16 Ring Dips 2. 10/10 Side Lunges 3. 10/10 Clubbell Shield Casts 45lbs 4. 30 Jump Squats 5. 10 double Bridge Press 2x32kg kettlebells 6. 30 seconds Handstand hold 7. 9/9 Ring Lawnmowers (Elapsed time: 28 minutes) During 30 sec recovery: handgun draw and grip handling drills Ending with: 20 minute Progressive Yoga to compensate. Thoughts: Great TACFIT design by Dave Simeur. Proud of the programmer he's become. Well-balanced, comprehensive, incremental, tenacious and patient. #TACFIT #CST #CircularStrengthTraining #Clubbell #Clubbells #Sonnon #RMAX #RMAXInternational ...

Sonnon Flow of the Week, September 1st week, 2014

August 31, 2014 – 3:30 pm
Don't merely "move more" - move better. More movement does not mean greater health nor greater fitness. Improving mobility ("moving better") is the key to longevity and quality of life and performance. Sonnon Flow of the Week, September 1st week, 2014 1. Flat Foot Squat (malasana) 2. Downward Facing Dog (adho mukha svanasana) 3. Pigeon (eka pada rajakapotasana) 4. One Leg King Pigeon (eka pada rajakapotasana 2) 5. Seated Wild Thing (Camatkarasana variation) 6. Fallen Warrior (trikonasana variation) 7. Seated Spinal Twist (ardha matsyendrasana) 8. Pigeon (eka pada rajakapotasana) 9. Side Plank - Starfish (vashistasana variation) 10. Vertical Wild Thing (camatkarasana variation) 11. Side Plank - Starfish (vashistasana variation) 12. Three Leg Downward Facing Dog (tri pada adho mukha svanasana) 13. Pigeon (eka pada rajakapotasana) 14. Switch and Repeat on Opposite Side Each sequence takes approximately 30 seconds per side. Perform continuously for 20 minutes. Synchronize breath as cued in video for optimal core activation. a2a_linkname="Sonnon Flow of the Week, September 1st week, 2014";a2a_linkurl="";

Are you training specific to your needs?

August 30, 2014 – 2:48 pm
Beware of a half-truth; you may be given the wrong half. The common belief is that any type of exercise is better than no exercise. The principle of specificity is commonly referred to as the SAID principle, which stands for "Specific Adaptation to Imposed Demands." The SAID principle states that we adapt specifically to the specific demands placed upon us. Therefore, if you're not addressing your point of origin (your current condition), your actual needs (your specific requirements for your life - your tools, techniques, tactics and technologies), then you can be exercising in a way that gets you nowhere fast, or worse gets you in trouble. Many people exercise in a way that causes them more problems, pains and injuries. This isn't just for those who have "tactically" related needs, but it's most readily understood by those serious individuals for whom training could mean the difference between life and death, so ...

True strength: the humility to repeatedly start over

August 30, 2014 – 10:22 am
True strength shows not merely the ability to persist, but the humility to willingly, repeatedly start over. Repeat of yesterday's WOD @ high intensity (overhead push/pull emphasis, and lower body effort to actively recover.) 5 rounds of 30 seconds continuous work / 30 seconds of recovery, in circuit format: 1. 9 strict, hollow-body pull-up 2. 10 elevated rocca press (HSPU prep) 3. 26/26 jump lunge 4. 8 right / 8 left kettlebell clean and press 32kg. 5. 8/8 Clubbell shoulder park squat 45lbs (Elapsed time: 25 minutes) During 30 sec recovery: spontaneous unarmed asymmetrical counter-ambush drilling Ending with: 20 minute Progressive Yoga to compensate. Thoughts: Great increases in the Kettlebell push presses and pull-ups. Theory: Clubbell shoulder park squats help prime shoulder pack for hollow body pull-ups so that you don't need to remember to keep the scaps depressed (to keep your shoulders off your ears). The "fingerprint" is already there because of preceding the pull-ups with the clubbell shoulder park ...

Paleo = the new vegan.

August 30, 2014 – 9:28 am
Paleo has become the new vegan - "halo" terminology too readily abused for self righteous indignation and impulse rationalization. Like Wittgenstein cautioned, "we must battle against the witchcraft of our intelligence by our use of language. "Eat healthily for you as an individual in your current period of life. Call it whatever you want, but don't let the name bewitch you, like the tail wagging the dog, into believing its right and good and true... because of its name. We are Legion, Scott Sonnon Chief Operations Officer a2a_linkname="Paleo = the new vegan.";a2a_linkurl="";

NOT EVERYTHING in moderation, but NOTHING in excess!

August 30, 2014 – 5:39 am
  Some people attempt to seduce you with their own twisted rationalizations for eating garbage (like a Twinkie stuffed with a Twix candy bar, wrapped in bacon, coated in batter and dropped in a deep fryer and then sprinkled with sugary confection: Confirmation bias will find reasons to mutate a wise insight into a kitsch rationalization... The worst? "Everything in Moderation." That was not the actual quote. It was one of the two moral imperatives at the Oracle of Delphi in Ancient Greece, a temple to Apollo, which bore the inscription Meden Agan (μηδὲν ἄγαν) which means: "Nothing in excess." Saying that you can have ANYTHING if it's in moderation is ENTIRELY different than being advised that nothing you have should be in excess. This logic perverts ego depletion into a lack of impulsivity control. It makes it easier to rationalize making poor choices because you have been advised if you do it moderately, then It's ...

Small mind is for the outcome; Big Mind is for the process.

August 29, 2014 – 11:09 am
When an archer is shooting for fun, he has all of his skill. If he shoots for a brass buckle as a reward, he is already nervous. If he shoots for a prize of gold, he is already blind. Or he sees multiple targets. He is out of his mind. His skill didn't change but the rewards divided him. He cares about winning or losing, so he divides his attention from shooting. The need to win or the worry of loss drains his power and precision. Shunryu Suzuki advised that, "Nothing outside yourself can cause you any trouble. You yourself make the waves in your mind. If you leave your mind as it is, it will become calm. This mind is called the Big Mind." I now step back from trying to control my current circumstances so my Big Mind can aim and shoot, as I make this major transition in my career. ...