The Importance of Failure, part 1

Update: A version of this two-part blog post can be seen on Google Knol at http://knol.google.com/k/derek-peruo/the-importance-of-failure/s6gewbr4tge8/3. I invite you to review the article and suggest revisions.

Failure is defined by Wikipedia as, "the state or condition of not meeting a desirable or intended objective. It may be viewed as the opposite of success." By identifying why and how we fail, we can reduce the possibility of the same failure re-occurring in the future. In part 1 of this post, I look at the reasons behind failure and our initial response to it.

Why We Fail
I would like to talk about failure in the present-tense, in terms of a specific trial period. During the pre-trial period, we prepare for the attempt; during the post-trial period we look at the effect the pre-trial preparations had on our measured variables. The trial period itself is when we attempt to meet or exceed a pre-determined standard to test our theory. The trial might be as short as a single repetition or as long as a macrocycle or an over-all program.

In the gym we fail because, (1) Something—a value—in our control was not appropriate for the desired outcome, (2) a value outside our control entered or left the system before we could adapt accordingly, or (3) a combination of 1 and 2 happened during the same trial period.

Values outside our control are difficult to anticipate. Values inside our control are much easier to monitor and maintain. The more values in our control, the less opportunity there is for an unexpected outcome to our trial. We use the pre-trial period to modify, adjust and augment the values in our control to produce the best results we can when the trial begins. A solid training and nutrition program, for example, is designed to produce the best results it can before the deadline for the goal. For athletes, the goal is a winning season; for powerlifters, it's more weight on the bar at competition; for you, it might be a slim and sexy body by summer. It's what you do during the training sessions (the pre-trial) that influences how you look on your first day at the beach (the trial).

What Happens When We Fail
For some reason, you failed. You did not meet the objective and now you must deal with the consequences of your failure. Most likely, you will have an emotional response to the event. These emotions are normal and necessary. Anger, sadness, surprise, guilt, rage, relief, whatever—they are your feelings and you are allowed to feel them. You are also allowed to express them in an appropriate manner. Emotion is all part of the post-trial period, and we must allow our emotions to carry us into productive action.

Oftentimes, we replay the event in our head looking for an explanation of the failure. This is a wonderful process and can be of great value—but only if we stay objective during our review. Emotion, while necessary, can also cloud judgment and should not be carried into the subsequent stages of the post-trial period. Feel your feelings, then move on.

An objective after-action review can lead to great insights. Ask yourself, "What was out of my control?" Things outside our control must be recognized and accounted for. Write them down. After writing them down, ask yourself if there is any way to prepare for those things in the future. If there was bad weather, can you get a weather report before the next event? If you wore new shoes, will they be broken-in before next time? Once you've compiled a list of items outside your control that can be compensated for, discard whatever remains. There is nothing you can do about them and you should not waist time trying to fix them.

Next ask yourself, "What was in my control?" and write those items down as well. Which items were truly ineffective? Which items were ineffective because they were not taken seriously? Did you stick to your diet? Attend every training session? Use appropriate resistance? Separating the ineffective from the incomplete will help establish the over-all quality of the pre-trial period. Sometimes we're lazy and let a good program go bad. Other times, the program is bad to begin with and there is nothing we can do. It is important to understand which type of program we are dealing with before we can make improvements to its design.

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In part 2, I discuss methods to prevent and overcome failure. Stay tuned.

Original post published Jan 10, 2009

Large Men Lifting Heavy Loads

In honor of me moving to a new apartment this weekend, let us watch these inspiration clips of heavy lifting in action. Enjoy.

How To Increase Your Strength - Instantly!

In this clip, Andy Bolton warms up for his world record deadlift attempt. Notice that every rep he performs is at a very fast velocity. The bar almost flies out of his hands on that first rep!

Don't be fooled by those super-slow training philosophies. The only way to increase your strength is to train maximally (+90% 1RM) and at high velocity.

If you're worried about "momentum," don't be. Very heavy loads will never move fast enough for you to loose control of the weight. Merely thinking about moving the bar fast is all you need to produce a training effect, even if in reality the bar takes quite a while to complete the repetition. If your not moving your training loads fast, making this small mental adjustment will instantly give you more power and will let you lift more.

When your muscles grow, so does your strength. So train heavy and train fast!

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References

Hatfield DL, et al. The impact of velocity of movement on performance factors in resistance exercise. J Strength Cond Res. 2006 Nov;20(4):760-6.

Rana SR, et al. Comparison of early phase adaptations for traditional strength and endurance, and low velocity resistance training programs in college-aged women. J Strength Cond Res. 2008 Jan;22(1):119-27.

Bompa, T. (1993). Periodizaion of Strength: The New Wave In Strength Training. Toronto: Veritas Publishing Inc.

What Hurts More: Rugby or American Football?

I'm a big fan of Rugby and would love to get more involved with the sport—both as a player and as a strength coach. That's why I find this clip from Sports Science so great!



After watching this clip, it becomes very clear why the strength and conditioning programs for these sports are so important. These players absorb incredibly high impact forces during a game and if their bodies are deconditioned or unable to withstand these forces, injury is bound to happen.

Before watching this clip I didn't think much about the psychological effects wearing padding has on a player. Because Quentin Jammer feels protected by his equipment, he doesn't hesitate or hold back during a tackle, which in turn allows him to produce serious, bone-breaking force.

This "pyschological protection" is very important, even when playing recreational sports. Much like having a spotter in the gym, safety equipment can help you achieve bigger, faster and more challenging personal records than you might be able to do in an unprotected state.

6 Vids You Need To Watch

Triple Extension Using Resistance Band

No access to a Jammer? Atlas stones too heavy? Snatch technique driving you crazy? Grab a Jump Stretch band and get your triple extension training done in no time.

One-Arm Atlas Stones

I recommend working on two-hand technique before moving on to this single-arm version. Whatever you do, always start light and be cautious of the high stresses lifting an atlas stone will place on your spine.

Bridging Tornado Ball For Advanced Core Training

The guys over at Diesel Crew continue to amaze me. May I one day be as influential in the world of strength and strongman as Smitty and Jedd are. The video was shot during their conditioning circuit and is a little foggy. Just bare with it.

MacGyver's Oil Drums

If you can't afford a heavy-duty power rack, acquiring two large drums (or kegs, for that matter) and get creative!

The Paleo Diet 101

No narration, but it does present a concise argument for the foundations of the Paleo Diet. And you've got to love "I Am A Man Of Constant Sorrow" as background music!

Star Trek Meets Medicine

Perhaps one day we will be able to upgrade our organs to better, more efficient "models."

Movie Review: Bigger, Stronger, Faster

Steroids, as we use the term, are a class of synthetic drugs designed to mimic various hormones found floating around our bodies naturally. Anabolic steroids (the type of steroid we're most interested in here) mimic testosterone and help increase muscle mass and shorten recovery time. For a bodybuilder, strength enthusiast or performance junkie, the effects of taking steroids makes their use highly desirable.

Steroids are also illegal and perhaps immoral.

Christopher Bell's documentary, Bigger, Stronger, Faster, opens with him speaking of his childhood heroes—Hulk Kogan, Rambo, Conan the Barbarian—and then tells of his shock and disappointment to discover that they all achieved their physiques through the use of steroids.

Heroes, Chris says, would never use drugs; only evil villains would cheat like that.

But if everyone is using steroids to gain a competitive edge, is it really cheating? And, more importantly, why are steroids considered cheating when hypobaric chambers, creatine and other supplements considered okay to use?

The film takes a very balanced approach at tackling those questions and I commend Chris Bell for not allowing his personal beliefs to get in the way of the investigation, letting the film glide seamlessly from each pro and con to the next.

The film makes it clear that "performance enhancement" is sought by everyone in every profession. Did you know (for example) that some musicians take β-blockers to stay calm during a performance? Or that many students self-medicate with Adderall to keep up with their school work?

Why are steroids different than Adderall or β-blockers? All three offer the user the upper hand, so why is one more immoral than another? The viewer is left at the end of the film just as ambiguous about steroid use as Chris is, with the only real conclusion being that American culture has created a society where being the best—being #1—is what's most important. And to be the best, we must sacrifice the moral high road.


My knowledge and experience leads me to believe that anabolic steroids are a reliable method of increasing muscle mass and over-all athletic performance. That said, I am also not ready to risk the social and physical side effects of taking those powerful drugs. Like any other sensitive topic, I invite you to draw your own opinion.

Thank you, Chris Bell, for this concise look into the physical, moral and cultural impact steroid use has had on our country. If you are looking for a better understanding of the true effects steroid use has on friends, family and success, I highly recommend you watch this movie.

Train Your Neck For Increased Conditioning

Martin Rooney over at Training For Warriors showed us a great neck bridge progression not too long ago:



The above progression is very advanced and not everyone is ready for this kind of cervical stress. So to make the progression more accessible, start on the wall using a stability ball and progress to resistance bands:



Thank you Martin and Will Heffernan for posting your videos to YouTube.

Back On The Rock Wall

Last Thursday I began rock climbing again to test my injured knee. I didn't go very high, but the climb went well. I've lost all the finger strength I built up prior to the injury and there is still pain and swelling if I re-injure myself, but in time all will be well.

Max Reps #3

Very good session. Felt strong and in control.

T = 60'00''

Overhead Press = 80# x 44 @ 5-min
Bent-over Row = 50# x 35 @ 2-min ea.
Goblet Squat = 50# x 60 @ 5-min
Cable Pull-Throughs = #8 x 98 @ 5-min
Barbell Wrist Extensions = 25# x 40 @ 5-min

The show I am currently cast in is almost over (see here for details) and that means a loss of 5-10 hours of physical activity per week. I will need to make up that time to maintain a high energy flux.

Alwyn Cosgrove's recent newsletter outlined a variety of methods for using weighted resistance to create a metabolic training effect. He suggests timed sets, EDT, complexes, Tabata and various other protocols.

Over the next few days, I will need to incorporate some of Cosgrove's methods into my training program to compensate for the change in Calorie expenditure after the show closes. I have been noticing an improved physique and major strength gains over the last few weeks and I'm not about to loose those gains!

I'm still training for the powerlifting meet on March 1st and will need to periodize my training program for January and February.

Until next time,
Merry Christmas

Get Out Of The Gym!

Last Friday, I went rock climbing with my friend Jaci at Lakeview Athletic Center. This was my first time climbing (ever!) and I didn't know if I had the appropriate level of physical conditioning to scale the rock wall. I knew that my finger and grip strength was going to be pushed to the limit, but I didn't realize how quickly fatigue sets in under such a constant isometric contraction as holding on to a rock wall.

It was slow going (I needed to rest every few feet), but I did make it to the top of the four-story wall and am very proud to say that I touched the top.

Rock climbing was the best forearm workout I've had in a long while and the DOMS that followed lasted most of the weekend. I've wanted to go rock climbing for a some time now, but didn't know if I would actually enjoy it. Well, it's safe to say that rock climbing is awesome and immensely beneficial to my personal training program. Eventually, I would like to scale a real rock face.

I've come to believe that every client (and coach for that matter) needs to be physically active beyond the time spent training in the gym. Go on a hike; sail a boat; rock climb—just do more than you're doing now! The benefits go far beyond Non-Exercise Physical Activity. You can explore the world and connect with friends; see and experience things you've only seen on television or the internet; and return to work on Monday with an amazing story.

Hate "The Outdoors?" Attend a dance class or learn ninjutsu.

No money? Weed the lawn by hand, then re-organize the garage. After that, plant some tomatoes.

It doesn't matter what you do, so long as you're up and about while doing it!

Me? I've been grappling with friends every week for the past few months. None of us are professionals, but we spar and learn and sweat and get better each time we meet. I'm also looking into Reality-Based Self-Defense techniques and just learned a series of finger locks that are surprisingly effective.

The point here is that all this physical activity adds up quickly. Not only is it a great way to burn extra Calories, but you may learn a new skill along the way.

Deadlifting at 73

Via Fight Geek:

If Ron can do it, so can I!



On 1 March 2009, the 100% Raw Powerlifting Federation will be holding their Northern Illinois Championships at B&W Gym in Chicago.

I would like to compete in that event.

I have never competed before and have no idea if I can even rank against the other lifters, but I don't care. This is not about ranking. This is about setting a goal, showing up and giving my all.

Details to follow. Stay tuned.

World's Strongest Geezer

Via MarkFu’s Barbarian Blog:

Bill Kazmaier, former World's Strongest Man, laments on getting old and how it affects his training.

Bill is 54.

I'm less than half his age and already I'm starting to see a major difference in my training from 2–3 years ago; I can't make the same stupid training decisions I did back in sophomore year of college without paying for it later in the week.

That said, I'm also a lot smarter than I was back than and am training much more efficiently and effectively than I have in the past.

There is a saying about aging martial artists:
What an older fighter lacks in speed, he makes up for in efficiency.

There is another saying about aging actors:
What an older actor lacks in raw energy, he makes up for in stamina.

As we get older, our abilities evolve. It is our duty as athletes to exploit our strengths (at any age) and find a goal to strive for, and compete with others to the best of our abilities.

This fact gives me hope for my future as an athlete and a strength coach.

Original post here.