Linebacker, San Francisco 49ers

The Strongman

PATRICK WILLIS

The Speed Machine
Center, Chicago Blackhawks

JONATHAN TOEWS

F M
ARE YOU
1 48 N O V E M B E R 2 0 1 0

c o m .The Power Broker UFC Welterweight Fighter JOSH KOSCHECK The Endurance King Triathlon World Champion CRAIG ALEXANDER FIT? USE THESE 7 TESTS TO ASSESS WHAT KIND OF SHAPE YOU’RE IN. M e n s H e a l t h . THEY CAN ALSO HELP YOU REACH YOUR FULL POTENTIAL BY ADAM BORNSTEIN | PHOTOGRAPHS BY NATHANIEL WELCH 7 STANDARDS TO ASSESS WHAT KIND OF SHAPE YOU’RE REALLY IN AND HELP YOU REACH YOUR FULL POTENTIAL w w w.

If you can hold your position for 60 seconds. strength. They’re 150 N O V E M B E R 2 0 1 0 hard core the linchpins that allow coordinated actions of your upper. Of course. and straight.) Nailed it? Rest 2 minutes and try this version: With your feet back on the floor.” The way you define the word depends on the type of performance you expect.and lower-body muscles. with your weight resting on your forearms and toes. The average guy should be able to hold a basic plank for 60 seconds. if your core isn’t strong and stable. You need torso strength to lift your own body weight in repeated challenges. there are always men who need to go beyond the standards of guys like us. Take Ironman world champion Craig Alexander: To compete in events that can be timed with a sundial. If you aspire to be MH Fit. If you can hold this one for 60 seconds. and agility. You need lower-body strength and power to run. Then do the plank with your feet on a bench. You’re Men’s Health Fit. In other words. On those points the experts are in agreement. congratulations: You’re MH Fit. like a broom handle or dowel. light. says strength coach Nick Tumminello. So we’ll start with the plank. If you can pull them off well. solid. jump. Your body should form a straight line from neck to ankles. (You won’t 4 Time in minutes Willis can hold a plank 1 TEST # be able to use the dowel. That’s also where it ends. Hold that position. You need core stability. whose workout DVDs include sculpt a Ask 10 experts for their definition of fitness. and lift heavy objects off the ground. Stop if your body loses contact with the dowel at one of these three points. and your tailbone. That’s because (to paraphrase a great American philosopher) “Fitness is as fitness does. You’ll find their workout secrets along with our Men’s Health Fit tests—feats that guys like us can and should be able to pull off. a fundamental test of core stability and endurance. You’ll need something long. because it will slide off. between your shoulder blades. UFC fighter Josh Koscheck. move your arms forward so your elbows are beneath your eyes instead of your shoulders. And you need enough endurance to run a mile without stopping for defibrillation. Some athletes need to develop a particular type of fitness over all others—powerlifters at one extreme. marathoners at another—but most of us are at our best when we achieve balanced fitness. you should be able to do a more challenging version for the same amount of time.A PART ONE core stability Fitness begins in the middle of your body. then you’re more than merely fit. power. Assume a basic plank position. MH FIT ELITE Strength Training for Fat Loss & Conditioning. THE SCORECARD Below average You can’t hold a basic plank 60 seconds Average You go 60 seconds Above average You can hold a plank 60 seconds with your feet elevated on a bench MH FIT You can hold a plank with your arms extended for 60 seconds . Then there’s San Francisco 49ers’ linebacker Patrick Willis. we’re good at everything a healthy. and you’ll hear 10 different answers. Not only do the muscles in your torso defend your spine against unwanted movements— the twists and jolts that produce injuries—but they also enable the movements you do want. These are men whose sports require unique combinations of speed. Chicago Blackhawks captain Jonathan Toews. It should make contact at three points: the back of your head. active man needs to be able to do. stop and rest for 2 minutes. he needs to engineer extreme cardiovascular fitness. You want your feet hip-width apart and your elbows directly below your shoulders. Have a friend set the dowel along your back.

” That’s the key: Can you make the absolute most out of what you have? To do this required a work ethic so rigorous that it drew praise from 49ers coach and curmudgeon Mike Singletary—the equivalent of squeezing sweat from a rock.B. Then 275 pounds for 5 reps—a big tight end. or race 40 yards to slam down the ball carrier.” w w w.” says Willis. and bicycle crunches and Russian twists boost rotational strength. and strength. Then finish with 315 for another 4 reps—that’s my offensive lineman. I strive to be better every single day. and sprinter speed. So for bench. every play. NBA-worthy hops. every repetition. The all-pro usually pancakes his man.“I’m not willing to settle for good or even great. I take a similar approach to squats. jump 39 inches to hurdle a halfback. and strength. M e n s H e a l t h . Willis says he seeks to improve every day. I’ll rep out weights similar to the offensive players I’ll have to handle. 49ers linebacker Patrick Willis might have to throw a 315-pound lineman out of the way. and hyperextensions build toughness. “I know that I’ve been blessed genetically.” he says. who does a variety of drills every week that activate his core in different ways. His workouts focus in equal parts on speed. “I hold the planks for as long as possible. I’ll do 225 pounds for 6 reps—that’s a running back. Willis has led the league in tackles for 2 of his first 3 years (he was second the other year). During that time. Planks and side planks hone endurance. c o m . with low rep counts. V-ups.” —A. He has sumo-grade strength.” THE STRONGMAN Patrick Willis 25 n 6'1" n 240 pounds The average NFL play lasts 4 seconds. agility. they’re heavy on multimuscle exercises. because I know there is always room for improvement. agility. hanging leg raises. and on everything else I try to reach for higher reps—at least 10 to 20 for each exercise. My Fitness Secret THREE KINDS OF CORE WORK “Your core provides stability for everything—explosiveness. “I do squats and bench presses at weights that will help me on the field. “but I also know that I need to work hard to maximize my potential.

but hardly the only one. you can’t perform the exercise. try an even harder version. A word to the wise: This test is much harder to complete with perfect form than you think. rest 2 minutes. Here’s a tougher test: Can you maintain your core stability while also mobilizing the joints above and below your spine? The overhead squat gives you a quick way to find out. pulling your knees inward.S. As with the basic plank. knees. one of the two Olympic lifts. THE SCORECARD 2 Below average You can’t bend your knees 90 degrees without leaning forward Average You can bend your knees more than 90 degrees. record it on video. the overhead squat. if you can’t keep your torso upright.S. Assume a standard plank position. But you also see which joints above and below your core are too dysfunctional to allow a full range of motion. which is due out in December. It’s based on the snatch. When that’s easy. Stand in front of a mirror with your feet shoulder-width apart. Bring one knee toward your chest. you’ll never know your full potential.REACH THE NEXT LEVEL Begin and end each workout with 2 sets of the plank variation you couldn’t hold for 60 seconds. keeping your arms and torso straight. It’s also a test of the mobility of your shoulder blades and the strength of the muscles supporting them. you know what the overhead squat looks like. but with your feet elevated on a bench. your knees over your toes. holding the dowel straight above your shoulders with your hands wide (about 1½ times shoulder width) and your elbows locked. you need to do the exercise. so don’t take it lightly. without shifting or moving anything else. lifting it overhead. If you’ve seen Olympic weightlifting.. then competitive bodybuilders would be judged the greatest athletes on the planet. But to improve. you’ll need a broom handle or dowel for this test. which means going down into that position and then back up again. the marching plank. but only if your heels come off the floor Above average You can do a full squat (top of your thighs parallel to the floor) with your heels on the floor and without leaning forward MH FIT You can perform a perfect overhead squat with a 45-pound Olympic barbell TEST # REACH THE NEXT LEVEL The test involves moving into the bottom position. The need for core stability is obvious. Push your hips back and lower yourself into a squat as you keep the dowel directly above your head. Do overhead squats as “If you don’t train at maximum intensity. But instead of starting with the weight on the floor. and then bring the other knee toward your chest.C. leaning forward.” 152 . Once you’ve mastered these variations. try marching planks with your feet against a wall. Hold as long as you can on each set. If you can do that for 60 seconds. Core stability in a static position like a plank is just one step on the path toward core fitness— an important part. Go down as far as you can without changing the position of your lower back. C.” says Alwyn Cosgrove. Continue “marching” for 60 seconds. and then standing up. and your heels on the floor. and repeat. or rising up on your toes. you start with the weight overhead and then descend into a squat. Return that foot to the bench. “The overhead squat helps you identify weaknesses in your hips. and ankles. coauthor of The New Rules of Lifting for Abs. You’ll be a fitness sensation on YouTube! PART TWO core stability + mobility If fitness were measured by how good people looked standing still.

especially if he’s on the carotid-compressing end of a blood choke.com. Now pull the rope up and across your torso without rotating your trunk or shoulders. who will fight Georges St-Pierre for the UFC welterweight title on December 11. . “I need power even when I’m exhausted. Slide the rope through its metal ring as far as it will go. Mixed martial arts demands a high-octane blend of strength. but his workout revolves around six 6-minute power circuits. and don’t push yourself to use weights that force you to rotate your body in order to complete the reps. and stamina. a brown belt in Brazilian jiu-jitsu who was an NCAA wrestling champion at 174 pounds. Don’t rush. work on range of motion with perfect form. giving you the foundation to improve in all other exercises. (See the bonus abs blasters at right. knees over your toes. and sets Koscheck does for one of his favorite supersets part of your warmup before each workout. First. Once you master the form. Any weaknesses will be exposed. 10 single-arm rows per side. He may do 12 bench presses. so you have at least 2 feet of rope to hold. chinups. Cosgrove also suggests adding two stabilitybuilding core exercises to your program: kneeling lifts and chops. and the rod or bar straight over your shoulders.” Ben Court MH FIT ELITE My Fitness Secret BATTLING ROPE WAVES 30+ 30 ×3 “Secure a 2½"-thick. shreds your core. those are the longest 5 minutes on earth. . 2 or 3 days a week. He repeats that five times. and aim for 5 reps. Tall kneeling cable crossbody chop This is the same exercise. Then pump your arms and flex your core to create a fast. “I work out at maximum intensity because that’s how it is in a fight. power. 60 seconds of battling rope waves. and 60 seconds of running on a treadmill set at a 9 percent incline.” says Koscheck. Grab the rope overhand with your hands as far apart as possible. Make your body as tall as possible. agility. It ignites your forearms. 30 seconds of box jumps. except that you start with the rope attached to the high pulley. Do each exercise 2 or 3 days a week (2 or 3 sets of 10 to 12 reps on each side). Josh Koscheck. Keeping your arms straight. Kneel next to the handle so your right side faces the weight stack. and hold the rope to your right with straight arms. and turbocharges your heart.THE POWER BROKER Josh Koscheck 32 n 5'10" n 175 POUNDS One round of a UFC bout can zoom by in a violent blur of kicks. and then bang out more reps. 50'-long battling rope around a fixed object and hold an end of the rope in each hand. This combination will strengthen your core. trying to go lower each week while keeping your heels on the floor. start adding weight in 10-pound increments. The lifts target your core from the bottom up. To forge that kind of fitness. pull the rope down and across your torso so the hand closest to the machine ends up outside your opposite hip. Try for 1 or 2 sets of 10 reps. Do 10 to 12 reps on each side. Number of pushups. while the chops target it from the top down. While you’re perfecting your overhead squat.” Koscheck sharpens his fighting for 4 hours a day.) BONUS ABS BLASTERS Tall kneeling cable crossbody lift Attach a rope handle to the low pulley of a cable station. and then rest for 60 seconds. But for the fighter in the octagon. and slams. speed.” Start with a 30-second interval followed by a 30-second rest. emphasizes whole-body exercises that bump up his heart rate to 180 beats a minute. . “I push my muscles to fatigue. Then he’ll push a weighted sled for 50 feet . consistent wave. Slowly return to the starting position and repeat. 20 sledgehammer tire slams. punches. Buy a rope at artofstrength. Do the exercise three times a week. Your right arm will end up just outside your left shoulder.

154 N O V E M B E R 2 0 1 0 TEST # . Retest yourself on the traditional deadlift after 8 weeks. meaning it develops strength in your rear-body muscles: hamstrings. They’re also among your biggest and fastestgrowing muscles—so adding more pounds to your deadlift almost guarantees that you’ll pack more muscle onto your frame. Hold the rope between your knees and slightly behind them.S. You want your feet about shoulderwidth apart. If you did it the traditional way—starting with your weaker leg—the work you gave your stronger leg would simply match what your weaker leg could do.build lower-body 9'8" strength + power PART ONE lower-body strength In textbooks. Lower it to the floor. Bend at your hips and knees.) The box or step should be slightly lower than the bench. as if you were in the starting position for a deadlift. That’s why you start with your dominant leg: You want to force your weaker leg to work harder. such as moving a couch or lifting boxes. this ensures that the glutes and hamstrings do the work.C. But starting with the dominant leg forces the nondominant leg to match its performance. Your butt should be near or touching the floor. flatten your back. grab the bar overhand with your hands just outside your legs. Distance Toews can leap in the standing broad jump MH FIT ELITE BONUS LOWER-BODY BLASTER REACH THE NEXT LEVEL Cable pull-through Attach a rope handle to the low pulley of a cable station. In reality. Start with a light weight to warm up. or stand your ground while someone’s trying to run or jump over you. (You’ll have to play around with the space to figure out what works best for you. Load a barbell and set it on the floor. Keep your knees at the same angle throughout the movement. Thrust your hips forward and return to the starting position.” says Mike Robertson. which is why you want to immediately push your hips back and start the next rep. Push your hips back. glutes. Stand over the bar with your feet shoulder-width apart and toes pointed forward. Pull the bar straight up until you’re standing upright with the bar against your thighs. squeezing your glutes at the top of the lift. It’s a “posteriorchain” exercise. Do 3 sets of 6 reps twice a week. If you’re right-handed. but still give your stronger leg a challenge.S. (You can also place the middle of your foot across the edge of the step at a 45-degree angle. until the bar is just below your knees.) Lean back so your shoulders rest across the bench. Using your glutes and hamstrings. Do 5 to 8 reps. Robertson recommends the straight-leg deadlift.. it will be slightly different for everyone. and roll it up to your shins. Lift your left leg off the floor. and then add weight for each subsequent lift until you reach your maximum. Single-leg hip thrust BONUS LOWER-BODY BLASTER 3 Set up a bench and a box or step so that they’re parallel to each other with perhaps 3 feet in between. with your hips and left knee bent 90 degrees. and the strength to haul them around). Stand holding a barbell at arm’s length in front of your hips with your feet hip-width apart and knees slightly bent. there’s a line that separates strength and power. which targets your glutes and hamstrings more directly. spinal erectors. keeping your lower back naturally arched. keeping it as close to your body as possible. It should be much harder to match the reps with your nondominant leg. and do 2 or 3 sets. But that doesn’t mean you should limit yourself to one version. Knock out 8 to 12 reps as fast as you can. Push your hips back. Yeah. coowner of Indianapolis Fitness and Sports Training. . “The deadlift might be the best indicator of your overall strength because it’s applicable to almost any real-world task. Do 2 or 3 sets of 5 to 8 reps with each leg. Bend at your hips and knees and flatten your back. but also erases any strength discrepancy you may have started with. With your back to the machine. . Strength is the ability to generate force. and then repeat the set with your opposite leg (your left if you’re right-handed). although it’s okay if they’re the same height. jump. Do this 2 or 3 days a week. the two are intimately connected. 2 or 3 days a week. The result is the ability to move fast (an expression of power) and hit hard (a demonstration of iron cojones . This not only makes both legs stronger. lifting heavy weights for pure strength and moving lighter objects at high velocities to develop power. These are the muscles you depend on most when you run. and tighten your entire body from feet to hands. lift your hips off the floor until your body forms a straight line from your left knee to your shoulders. using progressively heavier weights. while power is the speed at which you can generate force. THE SCORECARD Below average You lift less than your body weight Average You lift 1 to 1¼ times your body weight Above average You lift 1¼ to 1½ times your body weight MH FIT You lift more than 1½ times your body weight The best way to improve your deadlift is to deadlift. Now thrust your hips forward as you straighten your knees and torso. it looks a little odd. toes pointed forward. The rope will end up right about groin level. grab an end of the rope with each hand and take a couple of steps forward. Lower and repeat. trapezius. place the heel of your right foot on the step. C. which is typically weaker. Top athletes train for both.

Measure the distance from the starting line to the spot where your heels hit on your best jump. of the Parisi Speed School. and springing off one or both legs for maximum height.” he says.” THE SPEED MACHINE Jonathan Toews 22 n 6'2" n 210 pounds Imagine a sprint: a heartpounding.) “Combining lunges and jumps builds leg strength and endurance. and then try a few more times.T. mark the shorter distance). Practice a few times to get the hang of it. The vertical jump is the most popular way to measure lowerbody power. there aren’t many sports in which your feet stay on the ground. racing on aluminum blades as you try to control a slippery puck with a stick while defenders seek to splatter your face against the boards. (See the bonus lower-body blasters at left. Stand with the tips of your toes behind a line on the ground. C..S. every hit will knock you down. “You have to be strong. But for multiple jumps. M e n s H e a l t h . The broad jump is the best test of your ability to use strength and power in a single movement. C. I don’t want to have a weaker side. Mark the spot where your heels landed (if one foot lands in front of the other.” Start by doing 1 minute of forward lunges and 1 minute of backward lunges. And if your core isn’t strong.C. a strength coach in Phoenix. “I do 5 minutes of forward walking lunges and then 5 minutes of backward lunges. and then give it your best shot. but the standing broad jump is easier to measure because it requires no specialized equipment. lung-punishing blast for 45 to 60 seconds. That’s a typical game for Chicago Blackhawks captain Jonathan Toews.S. Then repeat 20 times.” —A. P. and do 2 sets of 10 jumps onto a 12-inch box. you need two additional types of exercises—one type that helps you improve your speed. and another that develops balanced strength in both your legs.B.C. In the end that’s what matters. and perfectly balanced because you’re essentially on one leg most of the time. explosive.“I do single-leg exercises because I need balanced strength.S. Your feet should be slightly less than shoulder-width apart. who last season became the youngest player ever to win both the Stanley Cup and an Olympic gold medal. swing your arms backward as you crouch. From this position. Most involve leaps and sprints. otherwise the jump doesn’t count. dives.” says Toews. says Bret Contreras.S.” Toews says. PART TWO lower-body strength + power Unless you’re a competitive lifter. and then thrust your arms forward as you jump forward as far as you can. c o m . Factor in that you’re on ice. and velocity. says 4 Martin Rooney. TEST # w w w. distance. THE SCORECARD Below average You jump less than 6 feet Average 6 to 7 feet Above average 7 to 8 feet MH FIT more than 8 feet My Fitness Secret LUNGE–BOX JUMP SETS REACH THE NEXT LEVEL The strength you build on a ground-based exercise like the deadlift will help with your launch. “The cardio and strength demands of an NHL game are unlike any other fitness challenge. I rest for 2 minutes and then do 3 sets of 10 box jumps. Land on both feet.. and dashes.. explosiveness (box jumps and skater hops). Rest 60 seconds. “but it means I can control my body better than anyone else on the ice. “My training won’t necessarily make me look more muscular. and endurance (lunges and squats).” Toews prepares for this demolition derby with full-body exercises that challenge his balance and focus on strength (deadlifts and pushups).

This test. and lower back to work hard to keep your spine in a safe position. and triceps to exhaustion. forcing muscles in your abdomen. your feet hip-width apart. hips. your weight resting on your hands and toes. And yet the lowly ground-based pushup actually works more muscles. courtesy of Martin Rooney. 5 TEST # “I focus on making small gains. and over time they add up. particularly if you’re at your best with your back on a bench and a barbell in your hands. shoulders. even if it doesn’t allow you to hit certain ones with maximum intensity.” 156 N O V E M B E R 2 0 1 0 .body weight PART ONE whole body The bench press is the best sizeand strength-building exercise for your chest. Like the bench press. the pushup works your chest. in minutes and seconds. Alexander has run the mile your shoulder joints. which can become dysfunctional on a steady diet of bench presses. But the biggest benefit of the pushup may be the way it forces the web of muscles surrounding your shoulder blades to man up and support master your MH FIT ELITE 4:11 Time. Assume a pushup position with your hands directly below your shoulders. It’s also a core exercise. may be humbling for you. It motivates me.

Complete as many consecutive pushups as you can while maintaining strict form.) But it’s also a test of the endurance of your muscles themselves. Whatever that total is. and follow that up with five 5-minute running intervals at the fastest speed he can maintain. reduce your walking time to 30 seconds. “I constantly strive to sharpen my technique and nudge my lactate threshold higher.” says Alexander. If you choose to run on a treadmill. When you reach eight intervals. REACH THE NEXT LEVEL PART THREE cardio No movement is more fundamental to human survival.” Cosgrove says. The second day. Do 3 or 4 intervals each workout your first week. You need aerobic fitness to complete the distance in a reasonable time. And that’s a shame. A repetition counts only if you start from a dead hang with your arms straight. 25 mph on the bike for 112 miles. (Sprints. warm up for 5 minutes—easy jogging if you’re an accomplished runner. you force muscles in your middle back to work with the muscles in your hips and lower back to keep your spine in a safe position. J w w w. Rest 90 seconds between sets. and then do 1 set of as many pushups as you can. says Joe Dowdell. and so on. rest for 3 to 5 minutes. limited effort produces limited rewards. Lower your body until your chest is about an inch above the floor. are anaerobic. Most of us know that running is an aerobic activity. you’ll do five in week 2. Alexander’s daily training involves drills to hone his swimming stroke. but on the road he’s no better than the rest of us unless he also conditions his legs to pound the pavement. He also does 45 minutes of ab work and savage intervals. at a pace that’s faster than my race pace. If you imagine your body as an engine. That counts as one interval. underhand grip. and 6:24 per mile on his feet for 26 miles. do this interval routine: Pick up your pace for 60 seconds.C. pause for 1 second. forcing you to hit the brakes. Both exercises hit the featured muscles in the upper and middle back—the lats. and do 3 or 4 sets in each workout. But I always work in at least 20 minutes of hard intervals. for example. pedal motion. and jog for 2 minutes.” —B. and rear deltoids—but the chinup goes lower and deeper. resting 90 seconds between sets. add one interval to your workouts. Yet running is still misunderstood by many. It’s best to test yourself outdoors on a track or flat stretch of trail or pavement where your distance can be accurately measured. The first day. Rest 2 minutes between sets. take the mile-run test again. Craig Alexander averaged 65 seconds per 100 yards in the water for 5 miles.S. Twice a week. 2 sets with your feet elevated on a bench. Run hard for 60 seconds. Rooney says. Your lactate threshold is the point at which your muscle cells cannot clear lactate (a byproduct of metabolism) as fast as it’s being produced. walk for 30 seconds. It’s a freeflowing interval format where you listen to your body and run faster or slower as you see fit. owner of Peak Performance in New York My Fitness Secret FARTLEK “I do fartlek (Swedish for speed play) runs for 60 minutes once a week to mix up my training and sharpen my endurance. REACH THE NEXT LEVEL THE ENDURANCE KING Craig Alexander 37 n 5'10" n 154 pounds You’d think Aesop’s moral about slow and steady winning the race would apply to the Ironman. with 2 minutes of recovery in between. His overall time was 8 hours. That means in week 7 you’ll do one continuous set of as many chinups as you can. Grab a chinup bar using a shoulderwidth. and spinal stabilization. So if you completed four intervals in week 1. high-intensity intervals soup it up to run with greater fuel efficiency. In subsequent weeks. Pulldowns are certainly easier. do 6 sets of 10 pushups: 2 sets using regular form.. Once you’ve warmed up. Cosgrove recommends doing this routine twice a week: Start with half the number of chinups you were able to complete in the test (round up to the nearest whole number). He might bike for 3 hours (faster than his race pace for the final 90 minutes). core THE SCORECARD Below average fewer than 15 pushups Average 16 to 29 pushups Above average 30 to 44 pushups MH FIT 45+ pushups TEST # and your body in a straight line from neck to ankles. and 21 seconds. The mile run tests you in both areas. Each week. “Chinups are a great test of upper-body strength and endurance. and running form. ranging from 1 to 5 minutes each. After 8 weeks of interval training.” says Alexander. six in week 3. but as with so many things in life. lower trapezius. and you need muscular fitness to ensure that your legs keep going. A champion swimmer.PART TWO upper body Just as the bench press has replaced the pushup in many exercise programs. and 2 sets with your hands close together. 7 REACH THE NEXT LEVEL You can boost your pushup performance by doing just two workouts a week. “I know the competition is gunning for me. you’ll do sets of 3. do 3 sets of 20 to 25 pushups (or as many as you can). and then return to the starting position. might have off-thechart aerobic capacity in the pool. Because you’re hanging from a bar rather than sitting on a padded seat. c o m TEST # THE SCORECARD Below average You need 12+ minutes to run a mile Average 9 to 12 minutess Above average 6 to 9 minutes MH FIT You run a mile in under 6 minutes . But to notch his second consecutive world championship in Hawaii last year. 3 minutes of walking and 2 minutes of jogging if you’re average to below average on the mile run.” Use this running primer from Dowdell to cut minutes off your time. on the other hand. and then follow that with a 60-second walk and then a 2-minute jog. it’ll be much bigger than the number of chinups you completed in the test. start your stopwatch and take off. meaning that we use oxygen to release the fuel we need to keep moving forward. stability.S. “To keep winning. M e n s H e a l t h . THE SCORECARD Below average fewer than 3 chinups Average 3 to 7 chinups Above average 8 to 10 chinups MH FIT over 10 chinups 6 City. you’re working too fast for your muscles to use oxygen. so has the lat pulldown replaced the chinup. I have to keep improving. Once you’re sure of the distance. 20 minutes. so you have to rely on chemicals within your muscles to provide energy. The key to training your body to be fast and steady is efficiency. make sure you elevate it to 2 degrees to make up for the mechanical assistance you’re receiving from the moving belt. Hardly tortoise-slow. Hang at arm’s length. C. So if you did 5 or 6 in the test. and then slowly lower your body back to the starting position and repeat. Retake the test after 8 weeks. cut 15 seconds from your rest period. Pull your chest up to the bar.C. pause for 1 second (this is essential). After the 3 sets.

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