405 Deadlift or 400 meter dash?

Physical culture, and the niche of fitness, usually focuses itself on 2 objectives; looking attractive (by whatever standard is accepted) and performing at a high level (again different criteria can be applied). There should be a 3rd goal- to injury proof your body and insulate it from mileage related decline-but let’s save that for another time.

A solid 8 plate deadlift is an achievement & high standard of strength by any judge.

As the evolution of the weight lifting enthusiast has moved thru traditional various sports; olympic lifting, to power lifting, to bodybuilding, to cross fit, etc.- the standards of what equals “you have arrived, you are legit now!” has shifted from time to time.

We are all learning from each other; as we pursue this path throughout our lives, getting both positive and negative feedback, we can course correct and use the tools available to us to achieve more refined and satisfying goals. Translation?

The guy who passed out under a max clean and jerk, ate himself into a 700 lb squat before he blew out a knee, and endured agonizing tendonitis in his elbows trying to build his arms to 19 inches for the Mr. America contest is a true journeyman on the path of physical culture, and if you can learn from his experience rather than make the same mistakes…isn’t that great?

Forget the stopwatch: the capacity to sprint for 400 meters without having to stop and walk is a great litmus test of your fitness. There is NO faking the 400.

Pick the goals that lead to your desired outcome. If you ARE an olympic lifter, then YES you must focus on those lifts and take the risks commensurate with being elite. Same applies to power lifting, body building, etc. Here’s the thing; if you aren’t getting paid to do those things, i.e. a professional, then it’s probably a bad choice of goals. I repeat; if you aren’t getting paid to perform, then don’t take dumb risks to perform them.

Enter the 400 meter dash: Why the 400? It’s a sprint, the longest sprint, and a great goal. The capacity to spring is PRIMAL, and while some concession to father time in terms of speed is fine, you should maintain the capacity to sprint at all…which many fitness people cannot do. The capacity to run for 400 meters without a break shows you have strength, stamina, and resilience. For now forget the time, even most of you fitness people will crumble trying to finish a 400 (ask me how I know-humbling).

Here is the way to use the 400 meter dash (and I’ll throw in the deadlift as well) to achieve results.

  • Don’t get hurt. Run on soft grass with good shoes
  • Practice efficient running technique- utube will work for tutorials
  • Your first goal is to achieve the capacity to sprint 400 meters
  • Use a football or soccer field and guestimate the distance
  • Train the 400 twice a week; you can run various distances from 40 to 400, but keep the total distance under 1000 meters.
  • You objective in each session is to improve-your conditioning, your technique, and your resilience. AND avoid injury.

Deadlift: My preference these days is for the hex bar: it’s less demanding on biomechanics, easier technique, and more versatile. As a TOOL: Twice week

  • sets of 3-5 build primarily limit strength
  • sets of 8-12 build primarily muscle
  • This ass kicker of a movement will work wonders if you work in those two ranges and keep the total reps around 40 give or take a few
  • This is key: use it as a TOOL and NOT a test. This means a on a set of 3 you certainly could do 5 (at least on the first set). Same for a set of 8-you could do 12, at least on the first set.

Bottomline: Using the 400 meter sprint & the hex bar deadlift as a TOOLS, will work great; possibly better than anything else- for functional fitness. But I know you want numbers to shoot for: Ok, here they are-

  • Number of visits to urgent care: Zero. No injuries
  • Number of hex bar deadlifts for 12 reps: 150-175% of bodyweight
  • Time for a 400 meter dash- (the world record is under 45 seconds) if you can finish yours in around a minute or so give or take a few seconds (probably give) then hold your head high! If you can finish without walking-you are legit.

Note these numbers don’t equate to world class performance…and this is good! Use these as tools to build yourself up, do not tear yourself down with them, physically or mentally. Be you best.

Injury Proof Fitness: ability vs capacity


In the world of fitness, everybody wants to be buff and tough! Often people achieve these two goals, but at the expense of durability.


OUCH! What did I just pull? Again? Aw man…

Ability is identified easily: you can lift x amount, run, jump, whatever, more, faster, better. Improvement is also obvious and straightforward.

However- if you don’t maintain high capacity in your movements, you will get bit by the injury bug. HARD.  But what is capacity?

Capacity can be defined as biomechanics; movement efficiency, even grace. Beautiful movement doesn’t beat up your body. Capacity is the ability to perform the movement at all. Underline this: If you can’t do it beautifully with zero pounds, you can’t do it safely with 100.

Note the 2 pictures: The guy on the right is doing a 1 arm overhead squat. He looks like he has greater squat ability. He is more muscular, and looks stronger. But he can’t straighten out his arm, or sit into his hips like the guy on the left. He is shrugging with both shoulders to squat.

The guy with the beard on the left may not have the same ability, but he easily demonstrates greater capacity in this movement. He is using 2 bells instead of one. His arms are straighter, and he can descend further in his hips. His shoulders aren’t shrugged.

Who looks like the guy with greater ability? The buff guy doing the 1 arm squat. Who looks like he won’t get hurt? The guy with the beard and 2 arm squat.

Why does this matter? It isn’t ability that wins, it availability. Every professional sports team knows this.

So what you say? I’m not a pro athlete. Ok, point taken, so I guess when you get hurt, you will pay for that surgery out of your own pocket.

The solution to durability, and longevity, in fitness, or athletics, is maintaining high movement capacity. This is not a function of muscle strength, or flexibility, But instead the condition of the fascial web. More to follow on how to address this.




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Health assurance in your own hands!

An essential Bio-Hack…& more! I know Greg Lee personally, and can attest to the fundamental value of Applied Kinesiology-a method he uses and teaches, among other things. AK is the point of intersection between eastern and wester medicine in my opinion, and a skill set you can have to care for yourself and your family. Here is an rare opportunity to connect with Greg and learn more-take it.


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3 Powerful Ways To Tap Into Your Body’s Wisdom!