Hail to the Dinosaurs!
Like much of the USA, we're in the middle
of a terrific heat wave -- and since
I train out in the garage -- with no air
conditioning -- it's been extra-fun.
Since many of you are in the same boat,
let's cover some hot weather training tops.
1. Dress for the heat.
This one is or should be obvious. Lightweight
clothing. Shorts or cut-off sweats and a t-shirt.
Do NOT dress in heavy sweats to "sweat off the
pounds." You'll simply sweat yourself into a
state of heat exhaustion.
2. One and off again.
I like to sweat a sweat-shirt for squats and front
squats no matter what the weather. The last thing
i want is for the bar to start rolling on my sweaty
upper back and shoulders.
So I bring a special shirt with the sleeves cut half
way off -- and put it on before each set of squats --
and then take it off in-between sets.
Colors are optional, but I like grey. It's a good
guy color.
By the way, I wear it inside out so the rough side
contacts the knurling on the bar. It helps.
3. Wear shoes.
Not things. Not flip-flops. Not sandals. Not bare
feet. Shoes.
4. Bring a Towel.
If you're training hard and heavy in the heat, you'll
be sweating buckets. bring a towel to wipe your face and
hands.
4a. Bonus tip for married guys.
Do NOT steal one of her her favorite bath towels.
5. Water, water, everywhere . . .
I hope by now everyone knows that it's very important
to drink lots and lots of water -- especially when it's
HOT!
Drink a minimum of 8 8 oz. glasses throughout the day --
including 8 to 20 oz an hour before training -- and drink
another 8 to 24 oz. (or more during your workout).
6. Water is water.
When I say water, I mean water -- not energy drinks, not
protein shakes, not chocolate milk, not beer. Water.
7. Don't skip the warm-ups.
I know it's tempting in hot weather -- but DON'T SKIP YOUR
WARM-UPS!
And don't cut them short.
If you're gonna be serious about your training, you need
to be serious about your warm-ups, as well -- and that means
even if it's super hot.
8. Chalk.
Hot weather workouts and sweaty hands mean you need to use
chalk.
9. Abbreviated Training.
It's the best way to go any time of the year, but it's extra
important in hot weather. 90 to 100 degree heat is no time
for a marathon training program.
10. Pick your time carefully.
If it's really hot, consider getting up early to train when
it's cooler -- or train a bit later in the evening.
Whatever you do, don't do it in the heat of the day.
11. Lower your reps.
High reps really take it out of you in hot weather. It's
definitely not the time for 20 rep squats.
I like singles, doubles and triples when it's blistering
hot.
12. Check your ego.
Super hot weather is no time for PR's, limit lifts, or
mega-intensity training. Hold something in back. Keep
something in reserve. The important thing is to train,
not to make it the best workout of all time.
The same is true of cardio training. If you go out for
a walk -- or a run -- or whatever -- and it's killer hot,
feel free to ease back on the throttle.
Last night I trained in the garage for over an hour. I did
split style snatches and front squats. I did lots of heavy
singles. Not maximum singles, but heavy singles.
This morning I got up early and worked in the garden for
an hour -- then went for a long walk at a good pace (for
about an hour and 15 mins) -- and then spent another 30
to 45 minutes in the garden.
None of it was maximum effort stuff, and none of it was
work yourself into the ground stuff. But it was all good
exercise.
And let me ask this -- how many 54 year old guys (other than
Dinos) are doing anything remotely similar?
Louisville is a city of over 1 million, and as far as I know,
I'm the only 54 year old guy who does Dino-style lifting out
in the garage on 90 degree days.
And that's the way to think about it -- and the way to keep
your hot weather training in proper perspective.
As always, thanks for reading, and have a great day. If you
train today -- well, you know what to do!
Yours in strength,
Brooks Kubik
P.S. For more information about sensible, productive training
for older lifters, grab a copy of GRAY HAIR AND BLACK IRON:
http://www.brookskubik.com/grayhair_blackiron.html
P.S. 2 My other books and courses -- including my big new
biography of lifting champion John Davis, are right here:
http://www.brookskubik.com/products.html
P.S. 3 Don't forget -- drink your water!
