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I’m almost 65 years old and saw your presentation on backpacking light. I am 5’6” and about 200 lbs. I bought a 30lb kettle ball today and wanted to try the 12 week program. Do you think that 30 pounds is too much for an overweight older person? I also have lumbar stenosis that flares up sciatica occasionally. Any advice would be appreciated.
Hi Stuart. I agree that the 30# bell may be slightly aggressive but it might still work. You could always trim down the reps and use a protected range of motion. However, the better option might be to go for a 20-pounder if you can do an exchange. That program is still viable but I would advise you to maybe only try one gym workout a week for a few weeks and see how your body responds.
Thanks very much for providing your BPL session and this training info!
I am 71, use a slightly modified “7 Minute” exercise routine + stretches at least 3 times per week. I haven’t been walking or riding my bike enough. I also have a MaxiClimber which I use when it is above freezing (so I don’t damage the hydraulics). I am not in great hiking shape and have never used a kettleball. I am 6’4″ and currently weigh about 212. I am in good health, otherwise. I’d like to hike up Mt. Whitney in early Sept.
I live near Asheville, NC, surrounded by 6,000′ mtns., and have a hilly 1 mile loop in the “back 40”.
I’d like to try your training program, but a 30# kettleball sounds like a lot. Since I’m kind of starting from zero should I use a lighter weight one first?
Absolutely. You can start with a 10-15# bell and that will still be excellent training.
Thank you!
A well-researched and thought-provoking article. Kudos to the author.
John,
I recently saw that the spartan race has come to Bozeman for the next 10 years (god help us). I have mixed feelings about yet more tourists and body nazi’s coming to Bozeman. That being said, and I’m not sure I’m going to sign up, how would you begin training for such an endeavor? I”m sure there’s going to be lots of locals thinking about entering.
Cheers,
April Craighead
Hi April,
That sounds like the perfect opportunity to hire a peak performance coach! That stated, I’d look at the energetic or metabolic demands of the specific event. How much time, distance, types of obstacles and tasks (like spear throwing and burpees) and then design a training program that balanced the 5 capacities of athleticism (strength-speed-power-agility-endurance) to effect the desired outcome.
jz
John,
thanks
Nice and informative podcast. I own several of Evan’s knives. His enthusiasm for the outdoors is contagious. His knives are extremely comfortable in-hand. His blades stay sharp and are well-made. He is always available to answer questions or concerns. It has been cool to see his work come to fruition over time from part-time to full time knifemaking. Buy with confidence. You’ll be glad you did.
Hi JZ, long time no see/talk! We think of you and Eileen often. The spouse of an acquaintance of mine is having back troubles with little relief from PT/ortho and was wondering if you might be able to help this person. I wasn’t sure if you were still working your PT magic in addition to TLA. I’ll pass along your contact info if you think you can assist. Best Regards, Beth
https://pubmed.ncbi.nlm.nih.gov/30430767/
https://pubmed.ncbi.nlm.nih.gov/33369890/
John.
I’m sorry I’ve been off not paying any attention to you.
I am not sure where you are, but I will be around when you get back to bozeman.
I am taking a break from Instagram, so I will be texting!
I love you, man!!
Thanks John, for this excellent article. I found it helpful. I’d also like to mention for any concentric (learned term from
thelifetimeathlete.com) women out there, Allyson Felix just launched a shoe, called the Saysh One. The design of the Saysh One was specifically built for the contours of women’s feet. Interesting!
Hey, glad you liked the article. I also just became aware of the Saysh line. Women-specific lasts are very important and I look forward to seeing the company grow.
There is a Festivus comp at CrossFit Belgrade in April. Teams of 3. It’ll be great fun, it’s an awesome gym. Google festivus 2021, the WODs are out! Also, the gym will participate in the CrossFit open. Come do it! That is in March.
Outstanding…I’ll spread the word!
Yesssss hills 😈 my fav
Looks spicy. Got my hill route mapped
Thanks for posting John. Appreciate the great info.
Thanks John. Helpful information.
I am 65/female, 5/9, 155 lbs. when I workout moderately my body had an inflammatory response and it takes about 3 days to calm down. My hands bear the brunt with tingling, numbness, and pain. Dr.’s had no answer. Is this normal?
Hi Myrah,
Thank you for reaching out to me. Based on the limited amount of information you provided I may not be able to be conclusive in my answer, and of course you should not construe this as medical advice. Inflammation responses from exercise which last several days suggests that either the duration or the intensity of the exercise may have been excessive per your body’s limits. Although this sounds overly simple, doing less/less hard would be a reasonable suggestion. The bilateral hand symptoms are potentially indicative of neural irritation, which can have multiple sources such as the cervical spine or the thoracic outlet. There are diagnostic tests that your physician, or other HCP’s can do such as Xray, MRI, EMG, but my hunch is that in a case like this looking at posture and mobility would be the first choice, which is of course safe and inexpensive. In some cases like yours, there is compromise in how the body functions which can overload tissue.You could set up a video consultation if you felt that was appropriate. Hope this helps.
Sincerely,
John
popular request:
climbing (rock/ice) training
BEAST
This was the best!! (both in content and ‘style’ points)!
Thank you!
Makes me wonder whether my gait mechanics are compromised because of the many years of compensating for my right knee injury.
Bubbles.
Yo Bubs…you are right on. We definitely can get into some “chicken and egg” considerations, Any physical, emotional, or chemical event can affect our motor programming. This alters the mechanical system and force management. While everything can’t always be completely reversed, it’s good to know that most issues can be addressed and improved significantly.
John! This is fabulous. Thanks for sharing! We just moved to Canada (Nelson BC –my husbands a dual citizen–came here to be closer to family). It’s so good knowing that we’ll still be in touch and I’ll be able to keep up with what you have going on from anywhere in the world:)
Love the title and the subject!
Excellent! Congratulations JZ!
My 7:45 in Helena looks good!
John – I was so interested in this study from the minute you published your plan to do it. Wow!! The results. Wow. Kudos to the control group for doing this, monitoring, etc.; I’m pretty sure none of this was easy for them but the information gleaned was informative. This is a VERY powerful message and I hope MANY people see it, read it, get it. I think you are a great person and it’s shown here by your care and respect for everyone involved in this project. I hope they take you up on your ‘open door’ offer. Thanks for doing this study. Jen
Nice John! Thanks for the post Coach!
Very powerful! Thanks John.
Awesome article. Thanks John.