Sam Fears

A little conditioning, enjoying nature

KNOW YOU LIMITS; INJURY PREVENTION👇🏻

I absolutely could have *attempted* another pull there, and might have gotten it. But I also might have ripped myself in two and been incapacitated for the foreseeable future. Why I chose to stop:

1. I felt my form breaking down. My bracing was giving way, and I’m not about to attempt a Jefferson curl with 495. Orthopedic surgeons would love it.

2. The risk vs. reward of hitting another rep is just not there. The risk of sustaining an injury is astronomically higher compared to the minimal reward of hitting another rep and feeling like I matter in this world for the next hour or so. It’s asinine.

3. I was about 2 seconds away from pushing my insides to my outsides. A**l prolapse is not something I strive for in my fitness journey.

Don’t be a quitter, but don’t be stupid. Make the right choice. Know your limits. Don’t do drugs.

STRONG, LIKE BULL

405 x 5, just a little rep sesh!
Did these after a couple singles at 495

The weight of the world feels a bit lighter after sessions like these, really clears the head

(Beware of flatulence)

COPENHAGEN LONG CUT
The Copenhagen exercise is a great exercise to target the adductor muscles and get rid of those chicken legs. I am performing them dynamically by dropping my hips and then pulling them back up, but an isometric hold at the top works as well!

Strong adductors can help stabilize the hips and reduce low back pain and stabilize the knee to reduce risk of knee injury!

Whether you want to increase speed, power, or crush watermelons with your thighs, get to workin those adductors!

The year is 2467. The world has become an app based system. Every time you take a breath, it must be logged into the BreatheCounter app. Failure to do so results in disciplinary action, and I won’t make that mistake again. There are no jobs, just applications based “games” that society is required to play. No one feels purpose because no one has a purpose other than to beat level after level, collecting coins for a prize that no one wants to win. Tonight is the night. I’m leaving this hellscape and moving on to the next life, if there is one. Hell, I don’t care if there is or not, anything, even nothingness, will be better than this. In this world, you don’t beat the game. You play the game until it wins.

7-min mile here I come, one second at a time😈😈😈.

NOT FUNCTIONAL? How do you pick stuff up? You can lead a person to deadlift, but you can’t make them WANT to deadlift… smh, don’t be this guy.

NEW YEAR; NEW YOU!🎉
I’m going to give you the NUMBER ONE reason most people have trouble staying consistent in the gym… YOU NEED A PLAN! A plan is a sort of accountability measure, and it keeps you from having to scrape together something that day.

I want you to meet those goals this year, you deserve it! So find yourself a plan and start your journey to meeting your fitness goals!

Happy New Year!

Unsteady with your squats and deadlifts? Improve your ankle mobility and get stronger! Just like a strong foundation leads to a sturdy house, the same applies with your ankles/feet. It starts from the ground up!!! Couple this with some hip mobility and you will be unstoppable.

WANT TO JUMP HIGHER? LISTEN TO THIS!
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Once again, I am screaming the praises of Accentuated Eccentric Loading (AEL) for power production.
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This training method helps to increase the ratio of type 2 muscle fibers (explosive, short acting fibers for sprints or jumps) to type 1 muscle fibers (high oxidative, low tempo fibers for running a marathon). The more type 2 fibers, the more explosive and powerful you will become.
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This is one variation for a sport specific demand of jumping, but there are many variations for a number of different explosive movements.
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Feel free to reach out with any questions or comments! If you thought the information was useful, share it with someone!
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Mind, Body, Movement Podcast (Ep. 1)!!