Be warned that I don’t follow the fitness crowd and the herds of folks looking for quick, often unsustainable results.
I also see no value in fad diets, political eating ideologies and training programs designed by crazed adrenalin junkies looking to showcase stunts and circus antics that’s high on flashy emotional excitement, but low on actual fitness value .
I just do what works – simply, plainly and without over analysis, over complication or trying to impress with verbose terminology and elitist ten dollar words.
Still with me or did I scare you off with my frank stance pertaining to health and fitness?
Good! Then let’s talk about transition training!
Transition training is simply flowing from a ground or floor exercise to a dynamic upright or above ground exercise
Here’s a sample demo where I am doing a bear crawl that flows into a sprint to tie the concept together
Why Do I Train Like This?
It’s exciting – Never boring
Total body workout-Hits every muscle
Promotes strength and conditioning
Primes metabolism to crush many calories
Improves endurance
Off the charts cardio crusher
Makes you durable and real world capable
Trains mobility, posture and balance
Brief and simple to perform, yet intensely challenging
Achieve maximum exercise value with a minimum time investment
Tips And Technique
Police the training area. Make sure the terrain has good traction and no harmful obstructions, divots, gopher holes or anything that may de-rail your locomotion.
While I’m dragging a load in the form of a kettlebell to drastically up the intensity of this transition training drill, you will definitely experience superb fitness benefits without using a load as well. Just match the performance intensity to your own fitness level as we are all at different stages in our fitness journeys.
Don’t rush through your bear crawls. Slowing down those bear crawls will keep you connected to concentrating on good form, while exposing your body to a healthy dose of greater time under tension which ups fitness value.
However, do put some quick, explosive effort into your sprints within reason depending on your fitness level. If I’m feeling particularly robust on training day, I may sprint at 80-90 percent intensity. If not, I will sprint anywhere from 50-75 percent of all out effort based on how I’m feeling that day.
The bottom line is listen to what your body tells you it is capable of on training day, not what I or someone else writes down on a piece of paper, website or app. Learn to challenge your body without red lining it beyond its limits which invites injury, diminished results and even increasing your susceptibility to illness.
I will do 4-6 rounds of transition training. I will bear crawl about 30 paces before transitioning to a sprint of 40-50 yards resting between 1-2 minutes per round. I will tweak those rounds, numbers and rest time depending on how good I feel on training day.
Do experiment to find your sweet spot as we all come to the fitness table with different experience, durability, training levels, ages, goals and body “baggage” we may need to work around.
Transition training is generally an intense workout, so use this drill sparingly in your overall training program and don’t think that doing more training with ever increasing frequency is necessarily better with any type of intense workouts you perform.
Related: A Ground Game For Better Results
Related: Your Best Time Investment
Related: Get Angry At Yourself
I’m Mark Mellohusky
In exploring my site, you will be exposed to my fitness training and health philosophies I practice that I have either adopted or tweaked from some of the fitness greats in history or designed myself.
Most of my adult life has been spent testing out and experimenting countless fitness methodologies allowing me to filter out and keep the most productive methods that pay the most fitness dividends for my precious time invested and dumping those methods with the least value.
I am an unapologetic product of my own advice and live a powerfully active and highly capable life physically, mentally and financially through the methods I share and practice
Thoughts For Success
You have to “fight” in this world, but most people are fighting all the wrong fights
Forge yourself into something you are proud of and that people can count on
The bad things that happen in your life either teach you or break you
There are not too many good things in life that don’t take risk and active tenacity to achieve