Feeding the Wolf – Three "Must do" Exercises to give you unlimited stamina
Most people do not know this expression: “The paws feed the wolf.” But when you think about it, it’s true. I first heard this expression from a client of mine, a pulmonary doctor and Master level fencer. At the time, we were preparing him for Nationals and he had come up with an incredible plan, if I may say so.
But first, let me remember when I was probably in the best shape of my life. It was a little over fifteen years ago and I had just re-enrolled in college to take some prerequisites for a master’s degree.
My workouts were almost all leg and hip based at the time, as I was training for the Olympic weightlifting sport. Squats, deadlifts, pulldowns, plus squats of different variations were part of one day’s training.
I rode my mountain bike across town to classes from home, about two to three miles between campuses going up and down some major hills in the highest gear possible, at the fastest human speed possible, often timing myself and trying to beat my times.
My body fat was around 6%, my resting heart rate was 42bpm, and I weighed around 210lbs.
The only thing I noticed was how much energy I had. I had no need for coffee, which, as I write this, I’m embarrassed to admit I live on down to a cup a day. (Note to self: please fix this sooner rather than later).
Why did he have so much energy?
Because, without a doubt, I learned that my priority (by default for my sport) was to train my legacy.
If I was ever in a time rush for a workout, unlike most guys who hit the bench, I’d hit the squat rack.
Why?
Because, remember, the legs feed the wolf.
The stronger your legs, the stronger your body. The more resistance your legs have, the more vigor your whole body will have.
Do you want to strengthen your heart?
Legs are the answer.
Remove body fat?
Work on your legacy.
Now why don’t most people do this: train their legs?
Because working on your legacy is hard work. It makes you breathe hard. It makes you sweat. Get your attention. And, if you train them right, working your legs will get your attention unlike any other exercise program.
Here are three exercises you can do with just your own body weight. (I’m thinking of this because I’m writing this on a plane spending a weekend in Vegas and, unlike a normal person, I already have a menu of leg exercises planned to do in my room…)
Your mission, if you choose to feel great, have lots of newfound energy, and shed some body fat, is to perform the following exercises and work up to three (3) sets of 33 reps with 60 seconds rest between each set. (Don’t start there or you won’t walk for about a week.) The only exception will be the squat, where your goal will be to work up to 100 continuous repetitions without stopping.
Exercise 1: The Squat.
To perform: Place your hands on top of your head or your arms in front of you and lower yourself as if sitting in a chair. Your weight should be on your entire foot. Lower your hips between your knees until the tops of your thighs are just below parallel to the floor. Try to separate your knees as you descend. Keep your chest out. To ascend, reverse the process by pushing your feet through the floor. Finish strong by pinching your glutes at the top.
Exercise 2: The reverse lunge.
To perform: Step back with one leg and gently touch that knee to the ground. Pause for a moment before getting back on your feet. To stand up, push from your back foot to your front foot. Push your front foot through the floor and come back to stand with your feet together. Repeat for the necessary reps.
Exercise 3: The jump squat*.
*Only start this exercise once you’ve reached your 3×33 rep goal on the squat.
To perform: Place your hands on your hips and sit in a half squat. Blast into the air as high as you can. Land on your toes or midfoot first before letting your heels drop. Stop when your legs wobble.
Your goal should be to exercise your legs three times a week on alternate days, such as Monday, Wednesday, and Friday. Alternate between the squat and the reverse lunge every other day. Once you hit your target reps in the squat, start adding the jump squat. Start with sets of five to ten repetitions and work your way up slowly.
My client didn’t win Nationals. He told me that he was technically outmatched. But he never got tired and neither will you once you make your legs your priority. Remember, paws feed the wolf. Be the wolf.