Quick reminder, my friend Fred is an NBA executive who, 8 weeks ago, began the 5 X 5 lifting program and recently added sprints. For further context, check this out then rejoin us.

Fred reached out excitedly to me today.

Just completed my 8th week of the Kap 5×5 training system. Few items of note. My strength has increase at a nice steady pace and I am really digging the new type of workout. I think I have asked our teams Athletic Performance Director approx 1,000,000 questions relating to form and function to the 4 different exercises.  He tells me he wished all athletes would take such interest in what they are doing and how to do it. Lol, we both understand the reality to that.  Results are far more important to an athlete when an athlete is performing and it is not until they really begin to figure it out do they actually concern themselves with ‘process’.

As you can tell, Fred is pretty advanced, mentally. He analyzes the makeup of NBA and MLB players for a living, after all.

I’ve gone as far as watching (literally) hours of athletes performing the squat, bench, dead lift on youtube to see how and what they are doing.  I am often in awe with the amounts of weights that many people, men and women can lift and really not LOOK like they are that strong.

I am so proud of Fred. His dedication to training, almost an obsession, is impressive. The way he approaches form and function with such care and devotion can truly make a lifestyle change successful. He finished this comment by showing me that he’s not judging a book by it’s cover, he’s throwing out his old paradigms and is truly believing that he can become as strong, physically and mentally, as he desires.

Fred is clearly seeing some noticeable results from this program. He’s parlaying his newfound confidence into further motivation.

I am very pleased to report that I have been very happy with my core.  I cannot believe how strong my core has gotten over these last 8 weeks.  To the point that I became a guinea pig in front of several major league athletes to show them my ability to do core related poses.  The inclusion of my diet (I have increased my green veggies, trying not to eat anything with sugar and no alcohol) I can really begin to see definition in my abdominal area. This excites me for the summer as I need a strong core and legs to head out to the lake with the family to use our ski boat and wrestle our jet skis around.

You know that feeling where you begin to live vicariously through another? I can literally feel the sensations along with Fred. He’s oozing positivity, and now, so am I.

Fred also offered an update on the sprints.

The sprinting version has been a whole new way to sweat.  Yes sweat.  I have enjoyed these workouts as they simple to literally go by very quickly but I enjoy.  Did I say sprint?  Ok, let us be sure what I mean by sprint.  Sprint = moving at a perceived level of exertion that is probably 3-4 times my jogging pace.  It seems that my legs are starting to remember what sprinting actually is, because the last time I sprinted might have been 25 years ago (not counting the time I had raced a catcher on our big league team then proceeded to blow out my hammy).  I have started the sprint program and concluded 2 weeks of this and my legs are sore, really sore….but an enjoyable sore.  Is that possible?  Yes, I am working muscles that I have forgotten about.  Our Athletic Performance Director tells me that doing the workout I am doing will help with “old mans butt”.  “OMB, I asked”?  “yes, he says, its when you don’t fire your glutes anymore and you begin to have a flat butt due to lack of attention to these muscles.  Don’t think I ran immediately to the mirror to see if I was an offender.  Answer to come at a later date.  Legs are sore, but doing some foam rolling has helped.

Blowing out a hammy?? “OMB”?!?!

I love Fred’s honesty and transparency. If you haven’t figured it out yet, nothing will stop this man. I’ll be there at the finish line to greet him, put my arm around him, then tell you all about it.

Kap