Tomorrow’s labor day ah-right.  And that’s exactly what we gonna do; labor, labor, labor.

Mike Robbins, Head football coach, TC Clark High School, San Antonio, Texas.

I remember it like it was yesterday.  This was back in the long, long ago, when both the first day of school and the first football game were post-Labor Day happenings.  That meant two-a-days lasted an extra week or so longer than they do now days (punk kids these days don’t know how easy they’ve got it smile_wink); it used to mean that the Sunday prior to Labor Day was the traditional end of the two-a-day madness.  Unless you played football in south Texas for coach Mike Robbins.  And unless that Sunday’s practice, he felt, was sub-par.

HappyLaborDay_opt   I’ve had some of my life’s best and worst times on the grid iron.  Football was who I was, up and into the collegiate level.  But when it all ended on a cool, November Saturday with a shattered left knee, the one thing I could take solace in was this: I’d never have to run another G&% Damn stadium step again. 

Now look at me.

For fun today I decided to hit the ramps and stadium Steps at Dowdy-Ficklen, on the ECU Campus.  I changed things up a bit this time out by working sprint starts (approximately 10 yards each start) up each ramp incline.  I blasted “out of the blocks” as explosive as possible for each repetition.  I think there might be a total of 15 or so ramps — but hey, who’s counting?  Once at the upper deck, I hit the the steps for single-step sprints, skip-step sprints and double and triple-step hops — about 15 minutes worth, total.   This ended up being a nice, taxing sprint workout.  I capped it with a hard fixie ride around ECU and the big city of G-Vegas.


Christian Thibaudeau over at T-Nation put up a great article today on weightlifting combos.  If you’ve been following my workouts, you know that these kinds of combos comprise the mainstay of my workday weightlifting sessions.   You just can’t beat the metabolic (read, bodily power output) that these types of combos elicit in a very short period of time.  I plan on giving some of these a shot next week, when my gym reopens.  Try one or two of these combos on for size and let me know what you think.

Hope everyone had a fabulous Labor Day.  Time to gear-up and hit it hard tomorrow.


In Health,


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Keith Norris is a former standout athlete, a military vet, and an elite strength and conditioning expert with over 35 years of in-the-trenches experience. As a serial entrepreneur in the health and wellness space, he is an owner, co-founder and Chief Development Officer of the largest Paleo conference in the world, Paleo f(x) . As well, Keith is a partner in one of the most innovative lines of boutique training studios in the nation, Efficient Exercise. He’s also a partner in ARXFit training equipment, and a founding member of ID Life. In his spare time, he authors one of the top fitness blogs in the health and wellness sphere, Theory To Practice.


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