Tag Archive | "workout"

The Best Weight Lift – The Deadlift

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With all the various total body workouts: cross fit, plyometric, body weight only, and strength routines, the one lifting exercise that offers it all is the deadlift. The deadlift works every muscle from the head to the toes.

If you want an exercise to help back pain, which can come from weak glutes, then get out the bar and learn how to do a deadlift with 100% proper form. When you get the form down you will feel it immediately.

Tip:  If you don’t have a coach, watch several YouTube videos of deadlifting, (5 times for each one) until you fully understand the proper form. It’s not that hard to learn how to do the lift correctly!


In addition to the numerous health benefits of fat loss, increased metabolism, producing more testosterone and total body strength benefits, the deadlift exercise will directly impact your daily life when “Lifting Things”. The misconception of deadlifting is that you will injure your back. Similar to every other strength workout without proper form, injuries will happen.

Endurance athletes in many cases will disregard the deadlift, as it’s potentially dangerous with injury possibilities compared to the squat. Every day you probably receive another squat workout or variation that is tweeted or emailed, There is no question, squats provide numerous benefits, but for a complete exercise with weights it’s hard to beat the deadlift.


Top 6 Deadlifting Rules

  1. Do your deadlifts without shoes, as it will allow you to get closer to the ground and help engage the hamstrings and glutes more, which is what your want.
  2. Don’t rush it, as each rep should be viewed almost like a set.
  3. Use the bar to help make you pull you chest to feel tall
  4. Make sure the upper back remains stiff – the biggest mistake is lifting with a rounded back.   Watch a few You Tube videos several times to illustrate lifting without a rounded back. – This is CRUCIAL
  5. Start by lifting just the bar and get someone to video your form so you can evaluate proper technique.
  6. Start with just one day a week and consider a set of 5 x 5

Could dead lifts be the best exercise?


11 Muscles Targeted with the dead lift:

Gluteus Maximus Muscle – Runners and Cyclists, the glutes are responsible for hip extension.

Quads – a primary target of the exercise

Hamstrings – act as more of a stabilizer during the lift.

Back Muscles – the erector spinae which are the muscles of the lower back.  Also the erector spine and corresponding 3 muscles that run from the skull to the lower vertebrae are activated.

  • Lat muscles
  • Trapezius
  • Deltoids
  • Triceps
  • Flexors
  • Grip strength
  • Forearms – especially helpful for mountain biking


Runners Fallacy – Dead Lifting is not an Exercise for Runners

If your are a runner and want to build a better “kick”, sprinting power, stride length and running faster by being more efficient then add dead lifting to your strength routine. Slow methodical is the key with the lift and it will increase endurance strength, posture, trunk, stronger hips and improve your overall running efficiency.

The deadlift is one of the few strength exercises that works muscles in the upper and lower body. Every athlete can improve all dimensions of their sport by deadlifting.    For the upcoming DECA Ironman book which is in the works, I have deadlifting included in the strength section of the training plans – if you want book launch date updates, please email me at wayne@chiefgoalsofficer.com

Track Your Fitness: Top 5 Workouts for Triathletes

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Do you include scheduled key timed workouts to your training program?   Consider adding regular time trials to your training schedule as they offer plenty of fitness performance advantages as you progress toward your key events.    These time trials don’t have to be specific races but every 6 weeks add your time- focused sessions with your specific endurance sports discipline and monitor in your training journal.


1. The 5 Mile Running time trial – This time trial can be on a track, road or trails and the key is to focus on specific terrain similar to your key races.

2. The 3 mile fatigued running time trial – This specific time trial workout will build confidence of finishing strong in a race.   Consider running at aerobic pace for a period of time to match your specific race goal and the last 3 miles of a 10 mile run, keep the heart rate in the 85-92% range of your target zone.

3. Ten-mile cycling time trial – Monitor pacing, cadence, heart rate.   Think about “consistent cadence” from beginning to end.   It’s long enough that you can easily blow up if you push too hard from the beginning.

4. 1.5Km swim time trial – Focus on swimming this time trial by finishing strong.  Get into your swim “groove” and push hard the last third of the total tie.

5. The long ride (Midway time trial) – If your preparing for a longer distance triathlon such as a ½ Iron or full Iron adding a specific time trial of 60 minutes after several hours on the bike.  For example if you’re cycling a century then add 60 minutes hard at the ¾ time period of the ride (if your riding in 6 hours, then from 4 ½ – 5 ½ hours pick up the pace hard).

The key items to monitor include: time trial time and/or distance, average heart rate during the time trial, maximum heart rate, course, weather conditions, cycling cadence average.

Don’t race these efforts, but look for performance improvements over time.   Race in races not in training!