November 10, 2013 posted by

Training The Muscles You Didn’t Know You Had

Training The Muscles You Didn’t Know You Had


Listed as “internal organ training” on my challenge list, this is a combination of things that most people don’t train that you should because they’ll make your life better. Most are muscles, some are organs, some are actions that are a combination of both, and all are things you do regularly that can be improved with a little focus.

My buddy Jack, the guru of everything fitness in the world, was big on this stuff. He trained every physiological process we have. While that may sound daunting consider that most of this training is basically effortless, takes little time, and can be multi-tasked. All you need to do is focus a little bit and, well, understand that these things can be trained. It’s well beyond today’s scope to go into all of it but here’s a list to start with. A cursory search of the net will yield plenty of info to change you from a clueless novice to subject expert.

Breathing. This is so huge it got it’s own post. Click to check it out.


Face exercises. One of Jack’s favorites, he showed housewives how to age better on his show in the 60s. A much better alternative to plastic surgery!


Kegels. These are your sex (and peeing) muscles. It’s somewhat common for women to train them but men have them, too, at it’ll save you the cost of Viagra and all those ridiculous offerings at the counter of 7 Elevens that don’t really work anyway. Training is simple. You just contract/relax for sets of varying lengths. A quick search of the net will yield more and show you how to find these.

Eyes. Every time I have an eye doctor who tells me I’m wasting my time training my eyes I find a new one. After failing my Marine pilot advanced eye test at 21, I began doing eye exercises. Staring down the barrel at 53, I just passed my driver’s license eye test, again. You can’t completely fix eye issues. I still have some. But you can definitely stave off degeneration to a point. Many of history’s Renaissance men have promoting eye exercises (basically focusing on things near, far in between with your eyes (individually and together) and hyper-focusing on those items, from Socrates to Leonardo DaVinci to Jack, of course.

Voice. If you want to effectively use your voice you should train it. Singers, actors, and public speakers all do this, to great effect, so there’s plenty of info out there. You can even hire a voice coach. Intricately tied to breathing, speaking is a natural extension, like X2 to P90X.

Brain. Brain books and games abound but are, for some weird reason, thought to be for nothing but nerds and lofty intellectuals. While it may not be apparently from watching “Bigfoot Hunters” or whatever inane stuff rules the TV these days, everyone uses their brain and will benefit from focusing on it. Even if all you care about is why it’s impossible to take a non-blurry photo of Sasquatch.

Internal organs. I’m always harping on the virtues of yoga and this is one of the reasons. Many yoga poses were designed to stimulate your organs, causing them to work overtime, a term known as cleansing.

The human body is not a thing to be preserved so that it lasts. Quite the opposite, it’s a use it or lose it being through and through. By focusing on stimulating everything you’ve got, it will both last longer and serve you better.

Now let’s do the numbers…

Steve’ 53rd Birthday Challenge

Join the Challenge and win stuff!

Beachbody Workout of the Day

P90X2 Functional Warm-up – For obvious reasons I didn’t want to do a full workout today so I did the best warm-up “mini workout” available, the first ten minutes of any X2 workout.

Synopsis – Lifted 551,200 pounds today. 6.5 hours in the gym.

 Reading & questions answered: /2809 (53/day) –   3 & 9 (376 questions and 2,169 pages) The Charlie Francis Training System. ACSM periodical, Medicine & Science in Sports & Exercise.

Servings of Shakeology: /53 – 1(41) – w/ water 
Days of Ultimate Reset: /5.3 0(0)
Days taking supplements: /53 – 1(40)
Days of no alcohol: /53 – 0(36)****
Days of no meat: /53 – 1(40)
Coffee Cycles (more on this later): /5.3 – round 5
King Pin fritters: /5 0(0)

Beachbody workouts: /53 –1(40)
Push-ups: /5300 – 00(3,920)
Jumping jacks: /5300 – 00(3,800)
Leg lifts: /5300 – 0(3,520)
Crunches: /5300 – 0(3,590)
Ab Ripper X Moves: /5300 – 00(3500) [110,900]
Beast back day: /53,000 lbs. 0(54,000) [129,200]
Beast chest day: /53,000 lbs. 0(53,000) [59,700]
Beast shoulder day: /53,000 lbs. 0(53,000) [59,800]
Beast leg day: /53,000 lbs.   [125,500]
Beast arm day: /53,000 lbs. 0(53,000) [68,100] 
P90X2 functional warm-up: /53 – 1(39)
Running drills: /53 – 1(38)

Neuro-integrating stretching: /53 – 1(38)
Iron Mind gripper and extensor band reps: /10600 400(7800)
Breath hold sessions: /53 – 0(40)
Stabilizer sessions: /53 – 0(44) 
Internal Organ Training: /53 –  1(39)

5.11 Climbs: /5 2(6) [5]
5.12 Climbs: /3 1(2) [1]
5.11 Boulder transverses: /5 – 0(5)
5.12 Boulder transverses: /3 – 0(2)
Campus board movements: /530 – 00(471)
Climb-specific pull-ups: /530 – 05(280)
Cycling on road bike: /53 miles 30(30) [74]
Cycling on mountain bike: /53 miles 0(38) [205]
Cycling on cyclocross bike: /53 miles 0(46)
Cycling on time trial bike: /53 miles 0(20)
Cycling on fixed gear bike: /53 miles 0(0)
Cycling on single speed bike: /53 miles 0 (51) [30]
Cycling on tandem bike: /53 miles 0(0)
Hiking: /53 miles –2(54) [10]
Running: /53 miles 0(40)
30 minutes of rowing: /5 times 0(5)
30 minutes of elliptical: /5 times 0(5)
30 minutes of swimming: /5 times 0(0)
Hours of travel 0(47)

Tasks for his wife: /53 – 5(43)
Chores around the house: /53 – 2(40)
Tasks for his dogs: /53 – dogs are basically sidekicks so this one’s a freebie

Blog posts: /53 – 1 (41)
Team Beachbody Instructional Videos: /5 7(7)
Team Beachbody Video Chat /5 1(6)
Days keeping these stats: /53 – 1(40)

A Few Challenges of Yore

2000 – 40 Days of Hell
2003 – Get Back To Reality
2006 – This is Gonna Hurt
2007 – My Blood Must Be Fully Replaced Each Year
2010 – Birthday Tribute from 67 friends
2012 – Making Lemonade

1 Comment

  • Not to get too new-agey on you, but exercising the [insert word here…spirit…soul…etc] would have fit well on your list too. Learning and practicing meditation is an all too-delayed action item on my list.

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