Blog Entries tagged 'dan staton'

Thursday's Recap

dan@sportsmansfitness.com — Fri, 06 Jun 2008 14:21:37 +0100

6:30 am morning bible study 1/2 bagel (whole-wheat w/flaxseed) 2 tbsn peanut butter

7:30am drop truck off at the shop...$700 heater hose ...FORD :(

Emails, phone calls, etc

10am 1 cup egg white substitute, 1/4 cup fat free cheese, 1 whole wheat tortilla, 6 almonds

12pm Train CrossFit clients

2pm Final walk through on new facility...yes!
< br />3pm Apex Protein Cookie

4pm 5x5 Backsquat : 225lbs, 235lbs, 245lbs, 255lbs, 260lbs wow!
3 mile run on treadmill o 10% grade...had to take a break every 1/2 mile ...soaking with sweat!

5pm 1 cup yogurt Dannon light & fit, 10 almonds, 2 oz chicken

6pm Train CrossFit clients

7pm SHOT my bows!!! woohoo, getting ready for that bear hunt coming up.

8pm Lakers loose, YES! 1 cup cottage, cheese, 4 oz chicken, whole wheat tortilla, stuffed!

9pm Business meeting with partner, ordering equipment, construction costs bids

12am I need to sleep

1am lights out!

[...]

Monday's Recap:

dan@sportsmansfitness.com — Tue, 03 Jun 2008 13:52:06 +0100

Flew back from AK last night, was too tired to unpack until this morning. I'm burried with call backs and emails, due dates, clients, athletes, etc.

Thought I would do a week's worth a general fitness journal. I do have a trail running race in two weeks, but I am mainly getting ready for a duathlon that's about 6 weeks out. I'm cracking down on the food intake and vamping up the intensity. I will try to post each day's recap for about a week so you can get an idea how I prepare for races, bowhuting, and really just general physical readiness.

7:30am slept in! 2 tbsn of Peanut butter (omega fat enriched), 2 0z deli turkey, 1 lo-carb monster 16oz

emails, calls, laundry, call Aneal and talk about how old Dixon really is, etc

10:21am zone bar

2pm zone bar, 6 almonds

2:30 pm WOD (workout of the day): 135lbs thruster (deep front squat to an overhead press) and 28" box jumps...

10 thrusters, 50 box jumps, 8 thrusters, 40 box jumps, 6 thrusters, 30 box jumps, 4 thrusters, 20 box jumps, 2 thrusters 8minutes & 7 seconds, ave heart rate = 179bpm Holy Sh*t! Launch knows what I'm talking about!

Tabata Sprints on treadmill, 10% grade and 8.5mph...then perform 10 sets of the following: 20 seconds run, 10 seconds rest (6-7 minutes total duration). Done in 20 minutes and accomplished more than most folks will in a week of "gym" workouts. Less is more!

3pm Post workout Meal (most important meal of the day!!!) 3oz turkey, 10 almonds, 1 apple

Train adults in CrossFit, it's great to see my clients kicking a$$!

6pm Don poncho 8" whole wheat torilla, 3 oz chicken deli, 10 almonds

Fast Trac Performance, trained my collegiate athletes; studs!

9pm Driving home, eating 4oz chicken deli, and 6 almonds.

10pm grocery shop at Albertsons (great produce, lousy prices)

10:30pm Gas the truck up...$85 bucks, that's a new record!

11-12 Email, write, load my pictures from Alaska

12:30am lights out!

[...]

Strength Training for the BowHunter

dan@sportsmansfitness.com — Sun, 16 Mar 2008 09:52:19 +0100

Our component for [[strength]] training is among us. I will now start implementing daily entries on the routines that I am currently pursuing and you may scale them to suite your [[fitness]] level. My advice to all bowhunters and sportsmen alike is to pursue fitness daily, eat consistently well, and shoot straight. Strength is a prerequisite for bowhunting out West, out East, and out anywhere else in life...you must have an uncompromising and even relentless approach to reach new strength levels. There are numerous strength types out there (IE relevant strength, speed strength, power strength, etc) and we'll hope to tap into all types and their requirements. Resistance or strength training may be used interchangeable, but keep in mind that resistance is your stressor of some form that creates the need for a response. Let's make sure we provide clear instruction to our bodies, get the proper adaptation, and then have the results pay large dividends come late summer!

Adaptive Benefits from Resistance Training ***[[National Academy of Sports Medicine]]

Physiological

- improved [[cardiovascular]] efficiency (your heart become more efficient)

- beneficial [[endocrine]] and [[serum]] [[lipid]] adaptations (your cholesterols get put to good use)

Physical

- increased lean body mass (improved [[metabolics]])

- decreased body fat (look sexier for the bow-ladies)

Performance

- increased metabolic efficiency (stay lean)

- increased [[tissue tensile]] strength (more strength, decreased injury potential)

- increased [[bone density]] (never a bad thing to have strong active bones)

Check back to this blog more frequently as your workouts are going to periodize out until late summer...

By the way, the sportsmansfitness.com website is under new construction and we'll be up again shortly.

Keep it tight.

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***Dan performing a front squat; this move is fundamental for total body strength

[...]

Proper Warm Up

dan@sportsmansfitness.com — Sun, 17 Feb 2008 10:52:47 +0100

One of the most abused or overlooked components of working out is taking the time to incorporate a proper warm-up. Instead of jumping right into a gut busting workout or half heartedly performing a few static stretches, try integrating a proper dynamic warm-up. This is the only way to prepare your body for the demands that a workout may have on you and decrease your chance of injury. The first part of a warm-up is heating your body which simultaneously increases your respiratory rate, blood flow, oxygen, which will enhance delivery of nutrients to your body's cells. This ultimately notifies your body's systems that some demanding work is approaching.

Once you've obtained a light sweat in a short time via a few calisthenics or rope jumping, you're then ready to move onto the dynamic stretching portion of your warm-up. This involves slowly performing the same kinds of movements you'll be making in your workout, and gradually increasing your speed. As specific muscles, tendons, and joints follow the movement patterns they'll be expected to complete later, they become used to the movement, and less likely to tear when the movements are made at higher speeds. This stage also works as a cue for your nervous system to switch on the specific neuromuscular connections it need for those movement patterns.

Lastly, this two-stage warm-up helps you to prepare mentally for coming workout. Regardless of what that workout, might be, you'll do it better, and enjoy it more, if you're able to bring your full focus into it by taking the time to warm-up properly.

Benefits of a Proper Warm Up:

Increased Muscle TemperatureBlood Vessels Dilate Improve Efficient Cooling Increased Blood Temperature Improved Range of Motion Hormonal Changes Mental Preparation

CALISTHENIC MOVEMENTS:

JUMP ROPE

PRISONER SQUATS

¨ Your Objective: Athlete should stand with feet wider than shoulders, hands behind the head with interlocked fingers, sit back while bending at the knees, shins stay vertical, and weight on heels. Your tempo should be fairly fast (1-0-1)¨ Where you should feel it: Your quadriceps should start to fill up with blood.¨ Goal: Perform 10 repetitions before moving onto Jumping Jacks.

WIDE OUTS

¨ Your Objective: Begin in a squat position with the knees together. While in squat position, jump and open legs past shoulder width. Feet stay pointed forward and the head should not change height. Return to the initial position and repeat.¨ Where you should feel it: Your quadriceps will undoubtedly!¨ Goal: Perform as many touches as possible over the course of ten seconds before heading right into Gate Swings

GATE SWINGS

¨ Your Objective: Begin in the squat position with the knee together. Stay in the squat, jump and open the legs feet and knees point out. Focus is the stretch across the groin muscles, head stays level¨ Where you should feel it: Your quadriceps and groin.¨ Goal: Perform 10 full repetitions before heading right into Mt. Climbers.

MOUNTAIN CLIMBERS

¨ Your Objective: Begin in the push-up position. Jump only one foot forward on the inside of the elbows. On the return of that foot, the other foot then alternates into forward position. Focus on low hips and executing full hip flexion and extension¨ Where you should feel it: Your core will be fired the entire time as well as your hip flexors and quadriceps.¨ Goal: Perform 10 repetitions each leg before heading right into

GROINERS

¨ Your Objective: Begin in the push-up position. Jump only one foot forward on the outside of the elbows. On the return of that foot, the other foot then alternates into forward position. Focus on low hips and executing full hip flexion and extension¨ Where you should feel it: Your core will be fired the entire time as well as your hip flexors and quadriceps.¨ Goal: Perform 10 repetitions each leg before heading right into Dynamic Stretching

DYNAMIC MOVEMENT VIDEO

Video will be in next blog post.

HAND WALKS or INCH WORMS

¨ Your objective: To build stability in the shoulder and core. Also to lengthen the hamstrings, calves and muscles of the lower back. Start by placing your legs legs straight, hands on floor. Proceed by keeping legs straight and belly button drawn in, walk your hands out. Still keeping your legs straight, walk feet back up to your hands. Repeat. Walk back up to your hands taking baby steps using only the ankles ("ankle steps"). Don't use the knees, hips or quads.¨ Where you should feel it: a stretch in the hamstrings, lower back, glutes, calves and front of the shins.¨ Goal: Perform at least 4 full inch worms unless more is requiredINVERTED HAM STRINGS ¨ Your objective: To improve hamstring flexibility and balance and dynamic pillar stabilization. Starting Position: Balance on your left foot with perfect posture (tummy tight, shoulders back and down). Procedure: Bending at the waist, maintaining perfect posture, grab the left foot with your right hand, extending right leg back as you fire the right glute. (You might find it easier to extend forward with both hands rather than grabbing a foot.) Your shoulder and heel should move as one, forming a straight line. Take a step back at the end of each rep as you alternate legs. Your body should be in a straight line from ear to ankle. Keep the back and pelvis flat! Someone should be able to place a broomstick snugly across your back. ¨ Where you should feel it: a stretch in the hamstrings.¨ Goal: Perform at least 5 fluid repetitions each leg

WALKING LUNGE GROIN, HAM, & HIP

¨ Your objective: To improve flexibility in the hips, hamstrings, lower back, torso, groin, hip flexors and quads. Start by taking a large step forward with the right leg, as if doing a lunge. Place and support weight on the left hand even with the right foot. Take the right elbow and reach down to your instep (forward leg) while keeping the back knee off the ground. Move the right hand outside the right foot and push hips straight to the sky, pulling the toe up toward the shin. Keep the back knee off the ground. Exhale as you reach the elbow to the floor. At the end, make sure both hands remain in contact with the ground as you lift hips and pull toe toward the shin.¨ Where you should feel it: a stretch in the back leg's hip flexor and front leg's glute. During the second part, you should feel a stretch in the front hamstring and calf.¨ Goal: Perform at least 4 full repetitions each leg unless more is required

WORKOUT:

ROOKIES:

Perform new dynamic warm-up three different bouts a week coupled with 15-20 minutes of light body weight strength training. IE 3 sets of maximum body weight repetitions of pull-ups, push-ups, sit-ups, lunges, squats, and back extensions. Perform cardio by trying something different than your usual workout IE incorporate elliptical, stairmaster, hike with a pack, snow-shoe, jump rope, play basketball, etc

VARSITY:

Perform new dynamic warm-up before workout bouts coupled with hard cardio 3x per week. In addition to your own workouts, integrate a 3,000 meter workout on the rower for time. One workout to integrate weekly is to bench your bodyweight for max reps, deadlift your body weight for max reps, and perform pull-ups for max reps.

PROS:

Perform the Crossfit "Fran" workout and record your time. Fran is bouncing back and forth between "Thrusters" (Barbell front squat to an overhead press) and pull-ups. Three rounds of each at 21 reps, 15 reps, and 9 reps. Make sure your squats are to parallel and that your presses and pull-ups involve full range of motion. There is no room for rest when doing this bad boy! Post your time if you dare!

[...]

Goal Setting Video for Bowhunter Fitness

dan@sportsmansfitness.com — Fri, 01 Feb 2008 12:42:40 +0100

As an addendum to my last post, check out the video below. I go through S.M.A.R.T and how it applies to bow hunter fitness.

Also, I will be at the SHOT show with the rest of the BowCast team over the weekend, so I may be a little slower than normal replying to emails or blog posts. Thanks for your patience! Enjoy!

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Goal Setting!

dan@sportsmansfitness.com — Wed, 30 Jan 2008 23:24:45 +0100

Redefine your goals...Redefine you!

The Off-Season is among us friends. This is that time of year to make arrangements for the fall, plan your dream trip(s), test out new gear, fine tune your bow, and hopefully fine tune your body! The first topic we're going to dive into is GOAL SETTING which means getting your goals down on paper.

; Whether you're the most hardcore backcountry [[bowhunter ]]who can pound 15 miles a day with a fridge on your back or you're just a weekend warrior who hunts a ½ mile off the road, your fitness levels will always be a factor in your success!

If you're not quite convinced that [[fitness]] is our backbone then answer this...can your body combat unforgiving vertical, numerous miles, and uneven terrain? Are you able to recover from a 10-mile day hike with just one night's sleep only to do it all over again? Lastly, do you feel your knees, hips and lower back are resistant to injury? These are hard questions to answer honestly...DO IT ANYWAY! I do not expect you to workout 6 days a week like myself and some of the hardcore crowd, but then again you probably don't have the luxury of working at a sports training complex five days a week. In fact, you're probably lucky to squeeze in 45 minutes for a workout and there's no question not without some type of sacrifice (sleep, family time or other weekly events). 2008 is a new year! 2008 has to be different. Read the rest and get pick up a pen! A new year is a chance to renew your hopes, renew your dreams and reestablish your goals. For most of us, this means a much needed lifestyle change. Remember, we don't form habits; habits form us! Successful Goal Setting is required to know where you're going. A lot of us have goals, but do often have no plan on how to achieve them. Here's how your 2008 is going to be maximized:

You Need a Firm Goal And a Flexible Plan! What sort of people write down their goals and plan how to achieve them? The Successful Ones! Writing down your goals is the essence of true goal setting! It doesn't matter if your goals are personal, bowhunting related, fitness based, or perhaps financial related. Goal setting works for individuals, families and companies. Remember - Fail to Plan and You Plan to Fail. It will take you a little time to write your short term and long term goals, but follow these guidelines to insure you set realistic and attainable goals. Make sure to include fitness goals for 2008! IE run a marathon, run a half marathon, 50 push-ups consecutively, 30 weeks of consistent workouts, etc

S.M.A.R.T.

What is SMART? It is a valuable guide to help you with your goal setting. You will find references to Smart in almost all books on goal setting.

¨ Specific - goals must be specific in their detail

¨ Measurable - goals must measurable in quantity, time, cost

¨ Attainable - goals must be achievable within a timescale

¨ Realistic - goals must be relevant

¨ Time - goals must have a timescale or deadline otherwise they will never be finished

Common Reasons for Failing to Meet Goals

Failure to meet goals can often be traced to one or more of the following:

¨ Insufficient time and too many goals

¨ There are conflicts between business goals and personal goals

¨ The achievement of one goal interferes with the achieving of another

¨ Goals have been shared with pessimistic people who have ridiculed your dream. Only share your goals with those you trust - Don't share with anyone negative.

In closing, I would like to thank you for making time to set your 2008 up for maximum success. My next entry I'm going to cover Proper [[Warm-up]] so in the meantime following this progression based on your current fitness level.

ROOKIE: Try walking on a [[treadmill]] 2-3x a week with an incline of 5% at 3.0 mph (hands free)

VARSITY: Try jogging on a [[treadmill]] 3x a week with an incline of 5% at 7.0 mph

PRO: Try jogging 4 miles under 30 minutes on a [[treadmill]] with an incline of 5% 2x week

Here are a few of my fitness related goals for 2008.

Cater the BOWCAST.COM Fitness Blog to folks that are serious about their bowhunting heritage, their sport, and their passion. Convince those that don't train to start training, and for those that already train, inspire them to another level.Participate in 2 duathlons (Brundage, ID and The Dirty Duo, OR)1 adventure race (North Idaho College, ID)2 trail runs (Mt. Hood Scramble, OR and Spokane River Run, WA)1 powerlifting competition (TBA)Compete in the 2008 Crossfit Games (Santa Cruz, CA)

Here are some PICS:

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Dan Evans of Trophy Taker and myself posing off at the ATA. I got to train Dan in 2007 Off-Season and he ended up dropping 30lbs and is now a fitness freak! {multithumb}{multithumb}
Fall 2008 is COMING SOON...start preparing now! Dandan@sportsmansfitness.com

[...]

Becoming the Hybrid Athlete

dan@sportsmansfitness.com — Wed, 30 Jan 2008 23:13:01 +0100

Welcome to my BowCast blog - "Bowhunting Fitness with Dan Staton". I have teamed up with BowCast and Sportsman's Fitness to bring you a blog that is dedicated to fitness for the bow hunter. I have very excited to get underway. As a short introduction on what I plan to cover over the next several weeks, check out the short video below.

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