T-Nation | Conditioning

Swimming for Fat Loss/Fi...

Wed, 22 May 2013 05:31:00 GMT

hey guys i am currently on a power lifting training method as i am a power lifter and hope to compete again this year. during the summer break here in nz i have been doing intermittent fasting to lean up along with boxing/kick boxing because i miss it 2-3 times a week lol. i train 3 days weights a week and recently 3 weeks ago i added in swimming. for the swimming iv been doing around 25m intervals wokring up to a taotal of 100o m for fatlos and fitness is this ideal?

today i did 10x100m swims followed by a slow 3x100m swims. from what iv read what i did today was not ideal for muscle and strength your thoughts people?

'Ultimate MMA Conditioning' Book

Tue, 21 May 2013 21:32:00 GMT

Can I just say that this book is fantastic. I do not compete or train for MMA at all, never have and never will.

But the book has given me a great understanding of the different training methods for aerobic, alactic and lactic training methods. Not only the how's but the why's too.

Anyone else read this book?

Routine for Strength/Explosiveness in Basketball?

Sun, 19 May 2013 18:39:00 GMT

Hey,

I'm a 6'2'' 190lb basketball player. Didn't really take weight lifting seriously because I was just focusing on improving my basketball skills. However, I can squat 225 x 5, dead 315lb x 5, bench 165lb x 5. Anyway, my goal is to increase my strength and explosiveness for lower body so I can jump higher and have more explosive lateral movements and first step.

Also, I want to get some muscle size on my upper body. My question, is it a good idea do the same full body workout routine 3 times a week? instead of alternating between A and B. I just gather my favorite exercises that I enjoy doing and I think they're effective. Here's my workout routine :

- Athletic Workout :
Power Cleans 5x3
Back Squats 4x5 (ramp-up? or straight?)
Single Leg Romanian Deadlifts 3x8 (or/ Single Leg Hip Thrusts?)
Chin Ups 5xFailure
Bench Press 4x6
Face Pulls 3x8

Or should I just alternate between these 2 workouts A and B although some exercises I'm not really into them :

- Athletic Workout A :
Power Cleans 5x3
Back Squats 4x5 (ramping up the weights?)
Single Leg Romanian Deadlifts? or/ Single Leg Hip Thrusts? 3x8 "HEEEEEEEEELPPPPPPPPP me to chose 1 exercise"
Chin Ups 5xFailure
Bench Press 4x6
Face Pulls 3x8

- Athletic Workout B :
Push Press? or/ BB Squat Jumps? or/ Depth Jump Into Box? 5x3 "HEEEEEEEEELPPPPPPPPP me to chose 1 exercise"
Deadlifts 4x5 (ramping up the weights?)
Blugrain Split Squats 3x8
BB Rows 5x6
Dips 4xFailure
DB Shrugs 3x8

Do you think it's better to ramping-up the weights on the squats and deads? because I play basketball one day and lift the other day and I take only 1 day to rest and I don't want to suck at basketball the other day after heavy 4x5 squats for the same weight on all of the 4 sets. Also, I forgot to mention that I do some short sprints, few jumps, and explosive jumps before each workout sessions to activate the CNS. Ohh one more thing, on my lift day I do skill work on the morning and on my basketball day I do abs workout on the morning as well.

What do you think guys?

Thank you.

Max Reps BW Squat Vid

Fri, 17 May 2013 21:44:00 GMT

not the most exciting vid to watch. I am still trying to recover from it.

Conditioning or Strength First?

Wed, 15 May 2013 21:53:00 GMT

Hi everyone, I wanted to question my fellow fitness buffs on what you all think should be first conditioning or strength. I have my own belief on this subject and please have some good info to back up your belief.thanks

Bodyweight Workouts for Vertical

Wed, 15 May 2013 08:18:00 GMT

Hey all i am new to this site and also not very good at english.I think there are people in here that can give an answer to my problem,i recently started the bodyweight programm from vert jump bible to gain strength,is it gonna work ??? or i need to use weights to become stronger??

I think my vert is around 31 inches and i have never lifted weights seriously only for 3 months before a year.The only thing i do is play tons of bbal and jump a lot so i think strength is my weakness ,is my bodyweight enought to work on my strength?? PLZ help me guys and again sorry for bad english.

Doing Pullups

Tue, 14 May 2013 21:50:00 GMT

why dont guys do pullups? i always see guys doing the lat pulldown exercise with way too much weight, pulling with such terrible form..never understood why guys just dont do pullups. i normally i go out to my garage and train, but when go to the gym,i think me and a few are the only ones doing them..nothing wrong if you can only do a few.

just build up from there.. such a great exercise.. shooting for a pr this spring of 35 dead hang pullups..been stuck at 32 for a year now..maybe after cycling season, i'll do weighted pullups again.. gotta get 35.. but i gotta save all my energy for bicycle racing/training..fall time=weighted pullups..

Conditioning Weight Vest Training

Tue, 14 May 2013 20:35:00 GMT

The 84 lb XVest is a fine piece of training equipment. It wasn't really until Dan John's article about Loaded Carries that got me inspired. In the Gym I was doing 10-15 second Zercher carries. On other days, I powerwalked up hills geared in the X84 Firefighter model.

If you read Jim Wendler's weight vest experience, you might not be convinced. Personally I find that the weight vest supports a healthy body composition (including muscle, abdominal strength, connective tissue and bone density.

I am seriously considering moving upwards into the 150lb vest model by the Weight Vest company. My only point of concern is how well my spine adapts to the stress.

After 45 minutes powerwalking hills, take off the vest and find yourself in post exercise bliss (because the opposite of agony is bliss). I could eat 1,000 calories in the next hour and be leaner than before.

Dan John: http://www.T-Nation.com/..._loaded_carries
Wendler: http://www.elitefts.com/...weight_vest.htm

Bodyweight Training Goals

Sun, 12 May 2013 11:38:00 GMT

Hey guys,

Here is some bodyweight goals I attempted after a 2 week intense training series. It includes skills like iron cross, front lever and planche. I hope it gives you some ideas for your own workouts.

You can view the entire workout series here:

Gymnastics(esque) Strength Training

Sun, 12 May 2013 01:10:00 GMT

I'm interested in getting your thoughts on this style of training. I have found the results to be incredible in both developing an aesthetic physique and also for mastering awesome strength skills.

Also, I am keen to help anyone that is interested in getting into this style of training.

I did a 2 week INSANE training program in which the whole 2 weeks revolved around these very specifically designed training sessions with the intention of achieving specific goals by the end of the period. We filmed every workout (and us going for the goals at the completion of the 2 weeks) so you can see the progress as we go and the results.

Illusion of Time Slowing when HR Redlines

Fri, 10 May 2013 22:38:00 GMT

Has anybody ever experienced the phenomenon of time appearing to pass slower when training really hard and your heartrate approaches redline? It happens when limiting myself to very short rest periods between sets in the gym or immediately after finishing a run.

It's most noticeable while listening to music that I'm familiar with. I know the tempo of said music because I've heard it so many times but under these conditions it appears to be playing significantly slower than I know it actually is. Depending on the level of fatigue, this skewed perception can last up to several minutes.

Muscle ups

Tue, 07 May 2013 13:00:00 GMT

How should I be training muscle ups... I do 5 sets of 5 reps mon-friday.

I don't kip.. nor is it a pure strength movement for me. its an explosive pull to get above the bar.

i know how to train hypertrophy and strength. I dont know how i should be training speed/explosiveness.

how often should i train the muscle up? what set/rep schemes? what has worked for you?

my max is 6 reps.

muscle ups don't fatigue me at all. I use them as a warmup and then go into weighted pullups or whatever other lifts i have for that day.

i just don't know what the best approach for improving explosiveness and speed is. for my speed to increase and recovery to improve so i can get more reps, what should i be doing?

Soccer field sprints

Tue, 07 May 2013 13:06:00 GMT

I was wondering how many sprints from one end to the other would be enough, how much would be counter productive?

Edit. For keeping muscle mass and lowering body fat, as well as to get more in shape for martial arts.

Conditioning for Military

Sat, 04 May 2013 00:24:00 GMT

going into the military in the fall, i want to be very conditioned for bootcamp. should i continue lifting then run a few miles after and/or push and pull a sled or should i condition with weights. help is appreciated!

2.4 km Run

Fri, 03 May 2013 16:03:00 GMT

Is there a good training program to run a 2.4 km (1.5 mile) distance in 10 minutes? I'm currently at an abysmal 15 minutes, however I've never run that distance before and my form is off, so I presume getting my running form down will help.

It's for the military.

Kettlebell Competitions

Thu, 02 May 2013 16:26:00 GMT

Anyone know a good site to find out about kettlebell competitions. I'm ready for a new challenge and would like to do the Long Clean and Jerk for competition. In my google search I found some really crappy websites with very little information about upcoming events. I north of Austin, Texas if that helps.

Thank you.

Ruck Runs & Training Stress

Tue, 30 Apr 2013 07:32:00 GMT

Question for some of you adventure race guys or those who's jobs require exertion with weight (infantry, firefighters, police, etc). What is your take on backpack running.

When I was in the Army (infantry) we ran and then we 'hiked' for days with our rucks, but only once as part of prep for a school do I remember running with the ruck.

As a wildland firefighter I ran for conditioning and spent days on broken terrain doing manual labor with rucks. But the only time I ran with a ruck was 100lbs for 1 mile for time entrance quals.

I had good condition when I was doing these things. I had no sport injuries but that was years ago. I hate every cardio exercise there is but running a mile I can stand before ADD kicks in and I start wanting to throw myself in front of cars to aleve the boredom.

So I was wondering if ruck running (say starting with 35lbs and working up to >100lbs over time) for a mile, while getting my heart racing and my lungs gasping, is something anyone outside of Army Rangers have used successfully as a training mode.

Yes I could get a vest. But they ain't cheap and I have the rucksack already. Just curious about any personal experiences. I mean working up to a 300lbs mile carry (exaggeration for illustration) would give your cardiovascular system a bit of a tickle I imagine.

5/3/1 Rugby Off-Season Program Advice?

Sat, 27 Apr 2013 10:46:00 GMT

Hi guys,

It is coming up to the last games of the season so it's time to work on a new Program.
My main aim is to gain a little more strength and put some more mass on.
This is what I have came up with so far, just looking for some advice or recommendations if there are any to the program! ;)

5/3/1 - Off-Season Program

Mon:
Squat - 5/3/1
Squat - 5x10 or 10x3
Leg Curl - 5x10
Sprints or Suicide Runs

Tues:
Bench - 5/3/1
Bench - 5x10 or 10x3
Kroc Rows - 4 Warm-ups leading to a Max set
Running (20-30 mins)

Weds: REST

Thurs:
Deadlift - 5/3/1
Romanian Deadlifts - 5x10 or 10x3
Hanging Leg Raises - 5x15
Sprints or Suicide Runs

Friday:
Press - 5/3/1
Press - 5x10 or 10x3
Pull-ups - 5x10 or 10x3 (Weighted)
Running (20-30 mins)

Sat:
Arms, Abs and other areas of weakness that need work on!
Run (20-30 mins) or Sprint

As you can see I have put quite alot of running and Sprinting in there, would it be a better idea to cut back on some of the sprinting or running and working on that closer to next season?

Also I will be adding some Olympic Lifts and Box Jumps in before the Squat and Deadlift workouts to get a little Plyometrics in.
Now I also chose to do RDL's instead of 5x10 Deadlifts as I find 5/3/1 on Deadlifts enough and the RDL's will really work the Hamstrings which are slightly left out for isolation.

Thankyou,
Tom

Plank Progression

Fri, 26 Apr 2013 12:51:00 GMT

I have a few questions regarding planks. Due to a lower back injury I have been focusing on increasing core stability, hence the planks. I have worked up to a 90-120 second plank and obviously I need to progress to something new. I want to focus on static holds for the time being cause of the injury.

My first major question is this, how long should I set as a max time before I progress. For example I was thinking 30 seconds, so once I could front plank for 30 sec. I would progress to a harder variation, and so on.

My second question is whats a good progression. I have front planks, then front planks with one leg raised, then I'm not sure where to go after that.

Lastly if anyone has a good core stability circuit that they do I'm all ears. Thanks

Lose Weight vs Gain Muscle

Wed, 24 Apr 2013 19:17:00 GMT

Hi friends,
Im a semi-pro soccer player. 6'2, weighing 93 kg.

Question: to increase speed/power/agility should I drop 3-4 kgs and lose some muscle or should I keep on going trying to get stronger?

*tweet*

Walking vs Running

Tue, 23 Apr 2013 18:22:00 GMT

Just had to listen to someone tell me that you would burn the exact same amount of calories walking 1 mile as you would running 1 mile. I tried to explain EPOC but they refused to listen to anything to do excercise intensity on hormones. They seem to think its a simple matter of physics moving x weight a certain distance. I did a quick search of some primary literature but couldn't find anything specific to this debate. Can anyone provide some help in proving my point?

Workout routine

Sat, 20 Apr 2013 00:22:00 GMT

I'm trying to gather as much info as possible and get a routine together that targets fat loss. I did German Body Comp in the past & trying to accomplish that in a gym is next to impossible, due to the gym being crowded. Chris Shugart wrote an article about using complexes for fat loss. This article recommends doing complexes twice a week and doing upper and lower body four days out of the week.

Can anyone point me in the direction of a good 4 day upper & lower body routine to use with complexes? I know certain coaches say to switch up a workout every six weeks. Not sure on how important it is that these exercises be switched up, but any advice is greatly appreciated. This is something I plan on doing over the next 12-14 weeks in hopes of losing about 7% body fat.

Conditioning After Rehab

Fri, 19 Apr 2013 02:17:00 GMT

Im just comming off healing from shoulder surgery.. Dr cleared me to start activity.. I can lift 10-20lb weights for sets of 10-15.. Do some BW stuff.. I Cant do squats yet as i cant get weight on back sholder good.. Im think of doing this routine daily just to get some basic strength back after 6 months laid out

Push ups 3x15
Dips assisted 3x15
Pull ups assisted 3x10
Lunges 3x30
quates 3x40
sit ups 3x50
Leg raises 3x50
Jump rope 1min

Im planning on doing this daily M-F along with 45min SS in mornings... From what I can tell calestinecs are fine to do daily.. Any feedback?

Fat Burn Zone Myth

Mon, 15 Apr 2013 02:29:00 GMT

I saw this mentioned in another thread, but I think it deserves a thread of it's own.

The "fat burn zone" heart rate is largely a myth from what I've studied. You will burn more calories (from fat) at a higher intensity than you would at a lower intensity for the same amount of time. The misconception comes from the PERCENTAGE of energy that comes from fat vs carbs. Your body is always burning fat for fuel. It does not make physiological sense that this would stop or slow down this process. So what we end up seeing with increased intensity is a slight increase in fat metabolism, but huge increases in carb metabolism.

Now lower intensity exercise becomes more relevant when you start to consider compliance, endurance level, and people going for distance rather than time.

Conditioning for Rugby Union

Sat, 13 Apr 2013 20:58:00 GMT

Hi,

I am a No. 8, I not played in 2 years (because of other commitments), and I am looking to play again next season (starts September).

I played in a few games, for a local club, and its fair to say, I was BLOWING - I was feeling pretty unfit to say the minimum.

In May, I am looking to begin Off-Season, and I am looking for some advice in terms of Conditioning for Rugby Union.

In terms of Strength, I will be performing SS (Starting Strength), as it's presented in 3rd Edition of Mark Rippletoe's book.

I understand the use of L.S.D. (Long Slow Distance) is somewhat frowned upon, due to the nature of the game being anything but slow, or controlled, with multiple changes of speed. So I guess I should be looking towards H.I.I.T. (High Intensity Interval Training).

So what I am looking for, is if you guys had any programmes, preferably with some kind of progression, that you have used (or know of), that you might be able to post or direct me to?

Is there any well established programmes, like SS, 5/3/1, WS4SB, etc. which are directly aimed at Conditioning?

Thank you,

Ashley

Lacrosse Training

Wed, 10 Apr 2013 03:30:00 GMT

Grandson just got his acceptance letter to college where he hopes to play lacrosse. He's about 6'1" and 185, got some quicks and hops. Four-year letterman and two-year captain. College lacrosse I've seen on the tube looks pretty physical. I'd like to help him get prepared. He's been pounding on a tire with a 12-pound sledge and flipping it and dragging it around.

He does some lifting and sprinting. He's a mid-fielder, so he handles the ball a lot and is the target for all the defenders. Does anyone know about a "Be a Lacrosse Superman" box or DVD or somebody who specializes in training lacrosse players? Does he just do a football workout with some extra arm and shoulder work for shooting?

Thanks.

When is It Safe to Sprint?

Wed, 10 Apr 2013 03:18:00 GMT

Hey guys,

Assuming somebody was active in high school and in a recent past, but now leads a severe Sedentary lifestyle. Espescially for the last 6 months (due depression) his activity level was less than 1hr per week. Now he has (abdominal) obesity. Just riding his bike to the gym makes him sweat and gasp for air.

Is it safe for me to start sprinting? My blood level is 120/70 I'm 21 yo. Not sure if there is anything else I should get checked.

How to Muscle-Up

Tue, 09 Apr 2013 21:22:00 GMT

Hey guys,

I recently posted a video tutorial on how to handstand. I thought I would post another I made on how to muscle-up (MU) on the rings. The MU on the rings requires a lot more strength than the MU on a bar (relying a lot more on momentum). That being said, it can act as a great muscle building exercise for the upper-body.

Strength Endurance/FireFighter Academy Training

Tue, 09 Apr 2013 04:29:00 GMT

Basically right now I am doing my EMT and in the fall I plan to attend the Fire Academy here in Houston TX. I train 1-2 times/day and do not have a "set" rest day(s)..i take a rest day as needed just listening to my body. I lift heavy to obv get stronger but lately have added a lot of active rest to increase my workout intensity a bit.I have I also do cardio at home a few times a week.

My husband is ex military and i use his ruck to fill about 55-60lbs worth and will warm up wearing this on the stairclimber @ 60 steps/min for about 8 mins then slow it down a bit to finish out 10-12 minutes of my warmup..ill wear this to walk/jog the track that goes around the weights (1/10 mile track) as one of my active rest exercises, or do farmers carries with about 40lb dumbells..and end my workouts with about a 20 min body weight circuit i do in the sauna (jump squats, pushups, abs, dips etc)...

Here is my problem..I am 5'3 & was weighing in around 125 & 20%bf and quite strong...I started adding in my cardio (sprints, 2 mile runs, weighted jogs, etc) and upping the active rest in my workouts in effort to up my muscle endurance...i lost 5-6lbs and am also at 18% bf, i look great lol but my lifts went down i felt very drained...i think i have found a happy medium now as my weights are going back up but i know my endurance is not at the level i need it to be..how can i increase this while maintaining my strength and size (i A LOT but i eat clean so its hard to eat so many calories of clean low calorie meals)...

right now my sets(not max, i dont know my maxes) are as follows

incline dumbell bench ( i dont flat bench often): 4 sets of 10-6 with 40's-45's
squat: 2 sets of 8 with 225, 1x6 135, 1x4 155
dumshoulder press: 4x10-6 with 40s-45s
deadlift: 4x6 of 185

those are some of my main lifts...as you can tell im pretty strong for my size but i dont want to lose any of this, i want to get stronger but i find it hard since i keep slowly losing weight and bf and getting even smaller... when i say i am doing the fire academy i often get looked at like "yeah okay"

any advice here on this will be greatly appreciated!

5/3/1 + BB Complexes for Conditioning

Sat, 06 Apr 2013 12:23:00 GMT

Currently running 5/3/1, third cycle. I don't have access to a prowler, sled, etc. and I don't want to run, cycle, erg. Thoughts on adding barbell complexes to the end of some of my workouts? I obviously don't want it to take away from my recovery, so I would keep the weight pretty light and focus on working as quickly as possible through various movements like front squat, clean, press.

Has anyone tried this or currently doing so? I'm trying to get an idea of what weight to use (%), set/rep scheme, exercises selection (and number of exercises) and how often to perform such conditioning. I often "do too much" in the gym so I don't want to crush my recovery and impact my big lifts.

B

Ragnar Trail Running

Fri, 05 Apr 2013 14:14:00 GMT

Anybody doing this?

gearjunkie.com/ragnar-trail-relays

Climbing Kilimanjaro

Fri, 05 Apr 2013 12:25:00 GMT

I'm planning to summit Kilimanjaro in two years, so my workouts are moving towards more and more endurance.

Has anyone here made their way to the top? If so, what helped you out the most?

I highest I have been is 13.5k feet.

Gonna Run 26.2

Thu, 04 Apr 2013 20:55:00 GMT

hey everyone, first time posting on here. I've decided that im going to train for a marathon to run with my brother [Chicago this fall]. I know that this kind of running is bad for muscle retention and am trying to decide between training for strength during this period or more of a bodybuilder style lifting routine. I will be running 3 days and lifting 3 days. Not sure if one style of lifting may be easier to maintain/improve while doing considerable running. any thoughts?

Benefits of T-Nation Prowler Design?

Tue, 02 Apr 2013 17:17:00 GMT

I have a T-Nation prowler, and I also have seen quite a few different configurations of the prowler. So I was wondering what was T-Nations reasoning behind choosing the prowler to be specific over other models. I have an idea, but just thought I'd catch a few reasons why.

Have a great day.

Strength for Crossfit

Fri, 29 Mar 2013 21:29:00 GMT

Hi, Is it possible to develop strenght and endurance in one training?

Talking about training style: every 30 sec 1 rep heavy power clean(about 85-90% 1RM).

During this training(s) I've felt better strength development than I've ever felt during classic strength trainings How is this possible?

T-Nation C2 500m Sprint Competition

Fri, 29 Mar 2013 21:24:00 GMT

I've been doing 500m intervals 1 day a week and today I went and rowed my first one pretty hard. I'm going to keep doing this and to keep motivation high as these things really suck, let's have a little competition.

Whoever wants to take part, find a C2 rower and row 500m for time. Use the computer on the machine and program it for a 500m go so it will stop exactly when you hit 500. I did not do this today. Post your times here, do it once or do it weekly but keep posting your times.

I did ~1:37 today and I have a bit more in me. It put me somewhere around #220 in ranking on the C2 website. #1 was 1:17. I want to get down to 1:30 within 8 weeks.

Good luck to all.

Squats n Press !

Tue, 26 Mar 2013 21:23:00 GMT

Just a little fun suggestion.
Looking for a different twist, i started to do squats(all the way down with a short pause, no easy spring back up factor) with a dumbell in each hand(start light) than press up(shoulder press with neutral grip real friend for some shoulders).
Now reps range is 20-30 and progressively i plan to bring it down to 6-10.
It might be used as warm-up, finisher, TV commercial better option than getting pretzels...

Please add your suggestion about what might be done at home with minimal equipment.

Thanks !

Cardio That Hits Posterior Chain?

Mon, 25 Mar 2013 15:22:00 GMT

Most cardio we do promotes bad posture. Jogging = stress on quads, anterior pelvic tilt. Stationary bike/bike is even worse, as it's all quads AND you're hunched over - anterior pelvic tilt and thoracic kyphosis.

Is there any cardio that really hits the posterior chain and makes your glutes, lats, mid-back and hamstrings do all the work?

Apparently backstroke swimming does this (saw it in the most recent blog-post on Ben Bruno's website), but there is little leg involvement.

Rowing would hit the mid-back, but also shorten the hip flexors.

So is there any cardio activity that hits the glutes, hamstings, mid-back and lats all in one whilst helping to stretch out the T-spine and hip flexors? You spend a while in a fixed pattern of movement when doing cardio - it would be surely a good idea to make sure that is a healthy movement pattern...

Hip Mobility

Fri, 22 Mar 2013 18:35:00 GMT

Whats up guys, my name is Jonnie Candito and I am a powerlifter competing in the USAPL and post on this site often. I also make videos as well and wanted to share this one. The key points are as follows

1. Explosiveness and flexibility should be worked together
2. Volume doesnt need to be high, just consistent and clean to gain flexibility
3. It is best to do these after heavy leg days, not before. Surprisingly I have found these plyometric movements to reduce soreness more than anything else.
4. 5 Exercises, Anywhere from 1-3 times a week.

Thats all, let me know what you guys think! These movements have really helped me stay injury free my entire lifting career while being able to comfortably squat ATG if needed. Thanks

LaLanne, The Best Ever

Fri, 22 Mar 2013 08:03:00 GMT

Just a shout out to the best...The Man who even inspired Arnold.
Who was even close to LaLanne in fitness and conditioning in 20th Century?
NO ONE, that's who, and anyone who even reads his accomplishments will
only think...'Respect, I can't EVEN come close to what Lalanne acheived...respect'.

Age 40: Swam the length of the San Francisco Golden Gate Bridge underwater with 140 pounds of equipment, including two air tanksâ?¦ an undisputed world record.

1955 Age 41: Swam, handcuffed, from Alcatraz to Fishermans Wharf in
San Francisco, CA.

1956 Age 42: Set a world record of 1,033 pushups in 23 minutes on â??You Asked for It, a TV Show with Art Baker.

1957 Age 43: Swam the treacherous Golden Gate Channel, towing a 2,500-pound cabin cruiser. This involved fighting the cold, swift ocean currents that made the 1 mile swim a 6 �?½ mile test of strength and endurance.

1958 Age 44: Maneuvered a paddleboard 30 miles, 9 ½ hours non-stop from Farallon Islands to the San Francisco shore.

1959 Age 45: Completed 1,000 pushups and 1,000 chin-ups in 1 hours and 22
minutes.. The Jack LaLanne Show goes nationwide that year

1974 Age 60: Swam from Alcatraz Island to Fishermanâ??s Wharf, for a second time handcuffed, shackled and towing a 1,000-pound boat.

1975 Age 61: Swam the length of the Golden Gate Bridge, underwater, for a second time handcuffed, shackled and towing a 1,000-pound boat.

1976 Age 62: Commemorating the 'Spirit of '76, swam 1 mile in Long Beach Harbor, handcuffed, shackled and towing 13 boats (representing the 13 original colonies) containing 76 people.

1979 Age 65: Towed 65 boats filled with 6,500-pounds of Lousiana Pacific wood pulp while handcuffed and shackled in Lake Ashinoko, near Tokyo, Japan.

1980 Age 66: Towed 10 boats in North Miami, Florida filled with 77 people for over a mile in less than 1 hour.

1984 Age 70: Handcuffed, shackled and fighting strong winds and currents, towed 70 boats with 70 people from the Queenâ??s Way Bridge in the Long Beach Harbor to the Queen Mary, 1 �?½ miles.
1992 Age 78: Academy of Body Building and Fitness Award

1994 Age 80: State of California Governorâ??s Council on Physical Fitness Lifetime Achievement Award

1996 Age 82: Dwight D. Eisenhower Fitness Award

1999 Age 85: Spirit of Muscle Beach Award

2002 Age 88: Jack receives his very own star on the Hollywood Blvd. Walk of Fame

2004 Age 90: Jack celebrates his birthday with a major media blitz in New York, San Francisco, and Los Angeles. ESPN Classic runs a 24 Hour marathon of the original Jack LaLanne Shows

2005 Age 91: Received the Jack Webb Award from the Los Angeles Police Historical Society, the Arnold Classic Lifetime Achievement Award, Interglobalâ??s International Infomercial Award, the Freddie, Medical Media Public Service Award, and he was a Free Spirit honoree at Al Neuharthâ??s Freedom Fourm.

2007 Age 93: Received the Treasures of Los Angeles Award, Lifetime Achievement Award from Muscle Beach, and the Y.M.C.A. Impact Award.

2008 Age 94: Inducted into the California Hall of Fame, Parker Seminars Award, received the honorary degree of Doctor of Humanities from the Southern California University of Health Sciences, receives the People of Vision Award from the RP International, receives the Heroes Humanity Award, and was inducted into the Gallery of Legends hosted by the World Acrobatics Society.

2009 Age 95: Jack receives Lifetime Achievement Award from Club Industry. Jack LaLanne days were observed in San Francisco and Los Angeles.