300 Second Interview: Mark Twight (Gym Jones)

300 Seconds with Mark Twight

Fitness Explorer with Mark Twight (Gym Jones)

What was the inspiration behind the 300 'test'?

I was responsible for getting the actors and stuntmen prepared for their roles in the Movie '300'.  Part of this was the process of these guys becoming 'Spartans'.  The director Zack Snyder and I decided we needed to have a graduation exercise.

This was the original challenge:

25 x Pull-up + 

50 x Deadlift @ 60kg + 

50 x Push-up + 

50 x Box Jump @ 24 inch box + 

50 x Floor Wiper @ 60kg + 

50 x KB Clean & Press @ 15 kg (single arm) + 

25 x Pull-up

Of the 35 people trained only 17 were invited to take the test.  The criteria was that they were not only physically capable, but that the seeds were sown psychologically.  They had to be scared and unprepared, a recipe of fear.  It was designed as a test not a workout, to assess certain characteristics - for example how do you deal with stressful conditions?

Would you change anything about the original 300 workout?

The only change would be to increase the Clean & Press to a 20kg (44lb) Kettlebell (KB).

Other variations are the 300 Heavy which uses an 85kg (187lb) deadlift/floor wiper with a 24kg (53lb) KB Clean & Press and the 300 Heavier which uses a 100kg (225lb) deadlift/floor wiper.

What is the Gym Jones' philosophy?

"Find the problem, fix the problem."  As simple as is needed, but as complicated and as individual as it needs to be.

What are your views on linear vs non-linear periodisation?

Linear is better suited for specialised sports, it works for those areas and is proven to do so.  Non-linear periodisation works for generalised fitness, a fighter or for sports people that need a more rounded approach.  But this won't allow you to peak on the day.

Darryl's addition:  An athlete that requires hypertrophy, power, strength, strength endurance and cardiovascular endurance for example would work on a non-linear route of periodisation and the phases would vary based on what factors are most important.

What is the importance of nutrition to well-being?

The foundation on which everything sits.

Is Gym Jones a Crossfit with non-linear periodisation?

Hell no!  Gym Jones is not a program.  For example if a fighter has a strength and conditioning issue and is losing due to a lack of conditioning we can help.  If they are losing due to technical deficiencies, then they should focus on those skills.  The gym, programming or artificial training is always secondary to sports specific practice and sports performance.

We train people for specific objectives, we don't compete in the gym.  The gym is not our sport.  Time should be spent wisely, and often it is better placed working on sport specific characteristics.

For people performing at the top of their game.  Their fitness level is usually good enough.  We provide a maintenance level only.  The fitness channel (the ability of improved fitness to better sports performance) is diminished.  Some training has to be cyclical to peak for competition.

The type of programming and planning provided is to support activities outside of the gym.  Those things decide what we should be doing.  This includes smart rest, recovery, changes in intensity, periodisation and avoiding burn-out.

Your favourite exercise?

30:30 Push-Press

Darryl's Addition - This workout is 30 sec work, 30 sec static hold at the top of the press.  (Repeated for say 4 rounds).  The rest is taken during the work part of the interval, aiming for as many reps as possible.

Your favourite workout?

Tears & Power, the exercises are arbitrary but it is a 4 x 4 matrix where the idea is to structure it so people are confident in the 1st round but by the end find it psychologically very difficult. 

Darryl's Addition - "I will post an example Tears & Power workout in the near future."

Who is Big Jim? (the guy on the T-shirt/website)

A piece of art commissioned by a comic book and crime scene illustrator of me.  A representation of "Two Hands Anyhow" .  A traditional strongman lift called the Bent Press.

What is your favourite quotation?

"Get it done now, because you're not going to live forever" - Mark Twight.

The individual who has inspired you the most?

Bruce Lee, the consummate example of someone who put his thoughts into action.

Final question:  You get the chance to go back into time and can make one decision involving your health and well-being - what would it be?

I would go back to the age of 21 and make the decision to have my broken ankle fixed.  I made a short-term decision not to get it fixed so I could continue to climb, rather than taking the long view.  In hindsight not the right thing to do.

Earlier 60 Second Interview with Mark Twight (Gym Jones)

Question of the Week: What is the Paleo Diet?

Question of the Week: What is the Paleo Diet?

Q: Jo Prior, Australia

Hi Darryl.  I've been reading your blog and following you on twitter and have heard you mention the Paleo Diet.  

Would love to hear more about this particular 'real-food' eating philosophy and practice.

Joanne

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A: The Fitness Explorer  

The Paleo Diet, also known as the Stone Age, Caveman, Ancestral and Hunter-Gatherer diets is a modern interpretation of what our ancestors ate in Paleolithic times (during the stone age) as hunter-gatherers.  

The paleolithic era is assumed to cover over 2.5 Million years.  The foods consisted of lean meats, fowl, fish, vegetables, nuts, fruit and excluded sugar, grains, dairy products, legumes (beans) salt, sugar and processed oils.

Researchers have found that our ancestors were lean, fit and in good health and not plagued with modern lifestyle diseases such as cancer, diabetes and heart disease.  Life expectancy was usually as good as the present day (obviously without the daily risks of being eaten by predators, poor hygiene or contracting infection).  

It is believed in some quarters that not only were the activities undertaken by our ancestors beneficial, but that the diet was key to this healthy state.

When did this all change?

10,000 years or so ago we entered the Neolithic era and a diet which began to be dominated by grains.  This was the genesis of agriculture and thus the types of food we ate began to change.  With the industrial revolution of the 18th Century and the advances in manufacturing and food science of the last 50 years - mass-produced food based around grain, sugar and man-made substances have become the norm.  

In recent years food-like substances, artificial additives, unhealthy fats and nutritionally redundant calories have brought with it a corresponding deterioration in food quality and health.  

The ultimate goal: to produce the lowest quality food, with the longest shelf life, at the cheapest price to the largest possible audience with a marketing campaign concerned with taste rather than nutritional benefit.

Evidence?

There are many studies that support this modern take on the Paleolithic diet.  One study that was widely reported in the British Press in 2008, was the trial run by the Karolinska Institute in Sweden.  Published in the European Journal of Clinical Nutrition. [1]

Subjects were only allowed to eat fruit, vegetables, lean meat, fish, and nuts.  All beans, grains (wheat, rice), alcohol, sugar and juices were banned.  In just 3 weeks the subjects had lost an average of 5 pounds (2.3kg), waist circumference had reduced by 0.2 inches (0.5cm), a 5% decrease in lower blood pressure and had 72% lower levels of a blood clotting agent that could cause heart attacks and strokes.

Dr Per Wandell noted at the time, “Short-term intervention with a paleolithic diet in healthy volunteers showed some favourable effects on cardiovascular risk factors.”

Is it a fad?

Like with most approaches to nutrition there are many debates about what is 'good for us'. With the last person to speak sounding more convincing than the last.  

I have personally found success with a paleolithic type diet, but it's best to make up your own mind and read as much as you can about this approach (both supporting and contrary).  It took me a few years to make the switch to Paleo from the universally accepted balanced diet 'food pyramid' with its foundation built on grains, low-fat and moderate protein.  

I will expand in a future post on my personal interpretation of the Paleo Diet.

Darryl.

Click here if you'd like to submit your own "Question of the Week"

References:

[1] Österdahl M, Kocturk T, Koochek A, Wändell PE. Effects of a short-term intervention with a paleolithic diet in healthy volunteers. European Journal of Clinical Nutrition 2008;

"The Paleo Diet" - Dr Loren Cordain

"The Paleolithic Solution" - Robb Wolf

Workout: 100 Burpee Blowout

Workout: 100 Burpee Blowout

Warmup:

10 Air Squats

10 Push Ups

10 Back Extensions

Workout: 

100 Burpees (with 1 Push-Up) for Time.

My Time at home today: 9:18

Finisher: 

25 Pull-Ups

Nutrition: Chocolate Facts - Good or Bad?

Nutrition: Chocolate Facts - Good or Bad?

Researchers have shown that there are significant health benefits in eating chocolate.  It reduces blood pressure, lowers blood cholesterol and lessens the risk of blood clotting.[1]  This means the risk of cardiovascular disease and strokes may be reduced by the consumption of chocolate, but why?  Well first a little background on chocolate:

Chocolate Facts:

Chocolate is based on the cacao tree native to South America.  Cocoa is the end result of the process of roasting, fermenting and producing a paste from the cacao seed, chocolate is then made from cocoa.[3]  The darker the chocolate, the higher the ratio of cocoa to milk.  Most commercial chocolate contains little to no cocoa, instead replacing this core ingredient with low quality saturated vegetable fat and fat reduced powdered milk or milk solids.

Macro Nutrients:

It contains saturated fat in the form of stearic and palmitic acid,  (these have been shown not to adversely affect blood cholesterol), carbohydrates (mainly starch based) and proteins.  

Vitamins and Minerals:

It contains the essential micro-nutrients potassium, magnesium, calcium, sodium, zinc, copper, manganese, iron and the vitamins A, B1/2/3, C, D and E.

Antioxidants:

Cocoa contains polyphenols (similar to those found in green tea) which are beneficial to health in the form of flavonoids.  Flavonoid rich foods have been proven to reduce inflammation and protect against cardiovascular damage by reducing blood pressure in those suffering from hypertension .[2]

So onto the stuff that matters, what type and how much?

What type should I get?   

• First make sure it is dark chocolate, the quantities of milk and sugar in milk chocolate will negate the health benefits of cocoa.  
• Aim for the highest quality you can find, one of my favourites is the Green & Black's range.  They manufacture organic, free trade chocolate and have a 70% and an 85% cocoa based chocolate in their range.  100% cocoa I find too bitter.  For reference their milk chocolate contains only about 30% cocoa.  Remember some commercial brands may not contain ANY cocoa at all but will still be referred to as chocolate.

Is it a paleolithic type food?

In simple terms no, the Olmec Indians of South America were believed to be the first to crop Cacao in 1500BC.  Which is in the neolithic era.  But it offers so many health benefits, it's not a show-stopper for paleo diet followers.

How much should we eat?  

As with most things moderation is key - for some the above will be an excuse to eat as much as possible.  However the Italian study [2] recommends no more than 20g of dark chocolate 2-3 times a week i.e. a couple of small blocks of chocolate.  Its effects on serotonin levels in the brain is one reason why eating chocolate makes us happier.  That's probably why eating chocolate in moderation is so difficult.

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References:

[1] Karin Ried, Thomas Sullivan, Peter Fakler, Oliver R Frank and Nigel P Stocks. "Does chocolate reduce blood pressure? A meta-analysis." BMC Medicine

[2] Di Giuseppe R, di Castelnuovo A, Centritto F, et al. "Regular consumption of dark chocolate is associated with low serum concentrations of C-reactive protein in a healthy Italian population." Journal of Nutrition 2008

[3] http://orcharddelsol.com/Farm_Production/Cocoa_-_Chocolate/cocoa_-_chocolate.html