Feeding the Wolf – Three "Essential" Exercises to give you unlimited endurance

Most people don’t 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 Master level fencer and pulmonary doctor. At the time, we were preparing him for the Nationals and I 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 just over fifteen years ago and I had just re-enrolled in college to take some prerequisites for a master’s degree.

At the time, my workouts were almost exclusively based on the legs and hips, as I was training for the sport of Olympic weightlifting. Squats, deadlifts, pulls, plus squats of different variations were part of a day’s workout.

I rode my mountain bike around town to classes from home, roughly two to three miles between campuses, up and down some major hills in the highest gear possible, at the fastest human speed possible, often timing my time. And trying to beat my times

My body fat was around 6%, my resting heart rate was 42 bpm, and I weighed around 210 pounds.

The only thing I noticed was the amount of energy it had. I didn’t need coffee and as I write this I am ashamed to admit that I live off drinking up to one pot a day. (Note to self: fix this sooner rather than later.)

Why did he have so much energy?

Because, without a doubt, I learned that my priority (by default due to my sport) was to train my legs.

If I was ever in a time pinch to exercise, unlike most guys who sat on the bench, I would sit on the squat platform.

Why?

Because, remember, the paws feed the wolf.

The stronger your legs are, the stronger your body will be. The more resistance your legs have, the more resistance your whole body will have.

Do you want to strengthen your heart?

Legs are the answer.

Remove body fat?

Work your legs.

Now why don’t most people do this, train their legs?

Because working on your legs is hard work. It makes you breathe hard. It makes you sweat. Get your attention. And, if you train them correctly, working your legs grabs your attention unlike any other exercise program.

Here are three exercises that you can perform only with your own body weight. (I’m thinking about this because I’m writing this on a plane over a weekend in Las Vegas, and unlike a normal person, I already have a menu of leg exercises planned to do in my room …)

Your mission, if you decide to feel good, have a lot 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 of rest between each set. (Don’t start there or you won’t hike for about a week.) The only exception will be the squat, where your goal will be to work up to 100 continuous reps without stopping.

Exercise 1: The squat.

To perform: place your hands on top of your head or arms in front of you and lower yourself as if you were sitting in a chair. Your weight should be on your entire foot. Lower your hips between your knees until your upper thighs are just below parallel to the floor. Try to spread your knees while descending. Keep your chest out. To ascend, reverse the process by pushing your feet across the ground. Finish off strong by pinching your glutes at the top.

Exercise 2: Reverse lunge.

To perform: Step back with one leg and lightly touch the ground with that knee. Pause for a moment before getting up again. To stand up, push from your back foot toward your front foot. Push your front foot through the floor and come back to stand with your feet together. Repeat for the necessary repetitions.

Exercise 3: The jump squat *.

* Only begin this exercise once you’ve reached your 3 x 33 rep goal in the squat.

To perform: place your hands on your hips and sit in a half squat. Explode in the air as high as you can. Land on your toes / 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 reverse lunge every other day. Once you achieve your goal reps in the squat, begin adding the jump squat. Start with sets of five to ten reps and build up slowly.

My client did not win the Nationals. He told me that he was technically out of date. But he never got tired and neither will you once you make your legs your priority. Remember, the paws feed the wolf. Be the wolf.