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Feeding the Wolf – Three "Must-Do" Exercises to Give You Unlimited Stamina
Most people are not familiar with the expression “The feet feed the wolf”. But when you think about it, it’s true. I first heard this expression from my client, a pulmonary doctor and master swordsman. At the time we were getting him ready for Nationals and I put together an amazing plan, if I do say so myself.
But first let me remember when I was probably in the best shape of my life. It was over fifteen years ago and I had just re-enrolled in college to get some pre-requisites for a master’s degree.
My workouts at the time were almost all leg and hip based because I was training for the sport of Olympic weightlifting. Squats, deadlifts, pull-ups, multiple squats of different variations were all part of the daily workout.
I would ride my mountain bike across town to classes from home – about two to three miles between campuses up and down some big hills in the highest possible gear, at the highest possible human speed – often timing myself and trying to beat my times.
My body fat was around 6%, my resting heart rate was 42 beats per minute, and I weighed around 210 pounds.
The only thing I noticed was how much energy I had. I didn’t need the coffee, which as I write this I’m ashamed to admit I live off of drinking up to a pot a day. (Note to self: Fix it sooner rather than later.)
Why did I have so much energy?
Because I’ve undoubtedly learned that my priority (by default because of my sport) is to train my legs.
If I was ever in a pinch for training time, unlike most guys who hit the bench, I would hit the squat rack.
Because, remember, feet feed the wolf.
The stronger the legs, the stronger the body. The more stamina your legs have, the more stamina your entire body will have.
Do you want to strengthen your heart?
Feet are the answer.
Get rid of body fat?
Work your legs.
Why don’t most people do this now – train their legs?
Because working on your feet is hard work. You’re breathing hard. It makes you sweat. It will get your attention. And if you train them correctly, leg exercises will command your attention unlike any other exercise program.
Here are three exercises you can do with just your own body weight. (I’m thinking about this because I’m writing this on a plane, spending the weekend in Vegas, and unlike a normal person, I already have a menu of leg exercises planned in my room…)
Your mission, if you decide to feel great, have tons of newfound energy, and lose body fat, is to perform the following exercises and work up to three (3) sets of 33 reps with 60 seconds of rest between each set. (Don’t start there or you won’t be walking for about a week.) The only exception will be the squat, where your goal will be to work up to 100 consecutive reps without stopping.
Exercise 1: Squat.
How to do it: Put your hands on top of your head or your hands in front of you and lower yourself as if you were sitting in a chair. Your weight should be on the entire foot. Lower your hips between your knees until your thighs are just below parallel to the floor. As you descend, try to push your knees apart. Keep your chest out. To get off, reverse the process by pushing your feet through the floor. Finish by clenching your abs at the top.
Exercise 2: Reverse lunge.
Execution: Step back with one leg and gently touch the floor with that knee. Before standing up, pause for a moment. To stand, push off from your back foot onto your front foot. Push your front foot through the floor and return to a standing position with your feet together. Repeat for required reps.
Exercise 3: Jump Squat*.
*Start performing this exercise only after you reach your target number of 3×33 reps per squat.
How to do it: Place your hands on your sides and sit back into a half squat. Blast into the air as high as you can. Land on your toes/midfoot first and then lower your heels. Stop when your legs are shaking.
Your goal should be to train your legs three times a week every other day, such as Monday, Wednesday, Friday. Alternate between the squat and reverse lunge every other day. Once you reach your target squat reps, start adding in jump squats. Start with sets of five to ten reps and work your way up.
My client didn’t win Nationals. He told me he was just technically superior. But they never get tired and neither will you once you make your feet your priority. Remember, feet feed the wolf. Be a wolf.
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