Personal Crucible

   The crucible 

   A crucible is most known as a personal test, and thought of a single event that is challenging both physically and mentally. It is a raw reflection of our character and what skills we have practiced. Mindful,  attentive critical thinking while in the midst of strength and endurance tasks. The mind of a warrior is still and able to respond with wisdom all the while exhibiting peak physical performance. The invitation of a single event that is going to test this is popular, and certainly is the way many people get started with training. You can see the human desire for this experience as people train for marathons, obstacle races, or other single events. I like to call this the gateway experience to warrior living. It is an introduction to the connection of discipline and freedom. It is a great awakening to what we are capable of, but have not yet previously experienced.

  Another definition presents the crucible as a place or situation in which concentrated forces interact to cause or influence change or development. I like this perspective in that it invites you to the idea of the practice being the reward itself. Creating space for engaging in challenges that you don't have a medal, a selfie, or have any recognition. Just training hard because it is who you are. This is the way of the warrior.

   Personal Crucible 

     The practice of a personal crucible is a must for continued growth as well as a wonderful reference point. The idea of setting up a challenge for ourselves and following through when no one is looking as our true self. This can also be taking on what others turn from. Such as if it starts raining head out for 3 hours on foot with a pack, just to know you can endure discomfort. Warriors don't need mirrors, medals or an audience, but finding the experience to be the reward is the place of a integrity.  Many of us get a taste of this in long and hard training sessions, this is another gateway to the warrior spirit.

   Implementing this on monthly basis in some  is what I recommend. This is obviously a very individual practice, however most will be in an endurance or high volume set up of some sort. My go to suggestion is walking on foot from sunrise to sunset. You will want to stop, but the mission is continuing forward momentum and being amazed with what you can do in a day. Doing this on varied terrain is a great way to spend a day, on a trail or a beach. You can start at sunset and walk half the hours out, then come back unless you are lucky enough to have a ride back.

  Strategy based

   Having a strategy for various types of crucible events for yourself will result in you being prepared for more conditions. Getting used to being in silence, solitude, outdoors over night in all seasons, tired, hungry and still set on forward momentum. All night full moon hikes, with body weight exercises on the hour. Pack hikes through mid day heat, and uphill in the winter wilderness through snow. That is when you can't resist trying to do it barefoot to match the expression. Then find an extreme sense of gratitude for the boots you are in. After 15 miles you will think more about the term walk a mile in some ones shoes. Then every few miles you really think of some one having to walk far each day, and what that life like. Now you are cross training compassion. This is how are warrior spirit developed. Through practice.

  Mini version/ endurance day weekly

   Any one who has previously been involved with endurance training knows about the long day. Dedicated to building higher volume longer times, and is where endurance is experienced. It is its own reward that you experience the knowing you can. The practice of discipline has brought you to freedom of being able to. By practice you continue to see the ability to adapt to conditions. Time spent can be 90 mins to 3 hours for most. Introduce a day on the weekends to spend 3 hours walking some where with a few. Make a field trip of it, and a weekly routine that will help you reset, even while engaging in continued forward momentum. Even amongst activity can a wise man find rest. This is the way of the warrior, operating from a place of stillness.

  Action plan 

   Write down some things you could do, or places you could see while doing. Hiking, bike trails, rowing, stand up paddle, swim, and you get the idea of lots of options. Think along the lines of what would be very intense in a day, write down on one piece of paper and collect ideas in a jar. You can just pick one the night before. That is a fun personal crucible practice.

  Some you could do on a weekly long day, and switch up if you want. Runners keep that long day, cycle scenic routes and enjoy the activity. You will find the sense of stillness and even while tired. Knowing this is what you do, and making time to invite progress is a good use of time.

 
  

    


 




 

 

Take a hike with a deck of cards

   One of my favorite work outs when doing body weight exercises is using a deck of cards.
Pick an exercise for each suit, and use the number shown for reps, face cards are ten and aces are till failure. Shuffle that deck, warm up and start flipping over cards.

 This will give you over a hundred reps per exercise, and is a great test of endurance and strength. It is can be done any where, and I recommend once a month under a full moon.
Doing this along a hike at a good spot is a scenic all body option, and best to focus on upper body at that time.

  Exercise ideas for suits

   This can be done to target different body parts, upper/ lower splits or an all body. You are certainly encouraged to try the deck in many different variations of exercises used. The options are endless possibilities of a useful training session.

  All body
  Diamonds:push ups
 Spades:squats
 Hearts:8 count body builders
 Clubs:Everest climbers

    Upper body
  Diamonds: push ups
  Spades: pull ups
  Hearts: dips
  Clubs: chin ups

    Lower body
 Diamonds: squats
 Spades: side lunges
 Hearts: pistol squats
 Clubs: one leg dead lift hand to floor

  Keep a deck of cards in your car, and take a field trip with this idea. Take a hit, and get through this deck 3 times for a good time.

 



 

Minimalist on fitness

   The minimalist approach to strength training
    In regards to time management and minimal equipment I want to introduce what I think is the most effective use of time when training your body that can result in strength increase, better breathing, and awareness of the energy. This is using isometric and calisthenics with the primary goal off having a high volume of time under tension with sets and reps. All the while increasing stabilizer muscles, improving balance, and endurance.

   Time under tension is where the majic is in regards to building strength. Holding positions recruits more motor units and begins to form new nueropathways as you continue to adapt, you will use more muscle fibers and aid to the strengthing of tendons and ligaments.

   I always start any work out with a warm up of mostly dynamic movement to engage multiple muscle recruitment and experience a full range of motion for all the joints. I include breath and energy work.

  Making the most of what you have where you are in the moment. Finding a rock or tree limb if you are out doors. My favorite way to do this is on a hike find a spot and do a few circuits. The continued adapting is part of the training and can only be skilled through experience. Warriors adapt and find the strength while letting no disaster go to waste.

  My work outs are influenced by yoga, qi qoung, kung fu, muay thai, and awareness of energy.  I use complex and primal movements to link your mind and connect with your spirit animal.  I don't except most others do that. There is a strong mind and body connection with all martial arts, and yoga. This is another key feature of minimal work out I find conditioning the mind in stillness.

  I will start posting one or 2 all body circuits you can do to get full muscle fiber activation each week. Plus what to do with just a rope, a cinder block, or a shovel. I am open to the challenge of using any object to benefit my strength.