I’m a safety freak.
During my professional career, I’ve seen the results of falls, mishaps, injuries, accidents, crazy circumstances, and just dumb-ass choices.
Bad things can happen, but trying to avoid them ain’t a bad idea.
Not injuring ourselves when we strength train is an even better idea.
When I was younger, my top 3 goals with exercise were to get stronger, faster, and better. Now, my top three goals with are:
1- Don’t get injured.
2- Don’t get injured.
3- Don’t get injured.
This may seem wimpy, but the bottom line is this: We can’t get stronger when we’re hurt.
I’d be a liar if I said we can’t get injured with our 2nd 50 strong program, because really, anything can happen.
So we chose exercises and organized them in a way that dramatically reduces the chance of injury. That much is already done for you.
Your job is to have the correct safety mindset. So let’s take a look......
One of the most difficult things for most of us, including myself, is being patient for progress. Once we decide to get stronger, we want it now. This unfortunately isn’t reality. Strength is slow to gain, and worth the wait.
This process is a marathon, not a sprint. Doing the program over weeks, months, and years is what miraculously changes our body - and our life, not throwing a ton of weight on the bar because we want to be strong now.
Don’t down play recovery, it’s the most important part of our program. We get stronger in the 1-3 days after we workout. Proper rest and good food choices allow this to happen. Overtraining is a miserable experience, and a total disaster to any kind of progress we’re making.
Don’t rip through the exercises like a kid opening presents on Christmas. There’s no points for speed. Slow with control is the way to go.
When we’re performing the Core 4, our brain is working just as hard as our body. We actively pay attention to our technique. There’s a definite way to perform them correctly, and a lot of ways to do them wrong. It’s not rocket science, and no harder than learning to shave your legs or face. We just need to pay attention.
Don’t skip the warm up. It’s vital to get our bodies ready to perform. Skipping the warm up is a guarantee that we’ll eventually get injured. You like yourself too much to let that happen.
Running your plans by your doctor is mandatory. I can’t vouch for his/her knowledge of weight training, but they still must know about it.
The 2nd 50 strong program is well thought out:
Correctly chosen exercises.
Performed through your body’s natural range of motion.
With attention to detail.
Steadily progressed through time.
With the right amount of recovery.
Makes for a very safe weight training program.
It’s much safer than taking up a sport, aerobics, or kayaking. And it’s certainly safer than doing nothing at all. That’ll kill you.
So join me and be a safety freak. Get ready to change your life and turn aging upside down.
Do the program, and freak out the ones around you with your new looks and abilities.
Get strong as hell,
Coach Ken