How to make the most out of sitting

Pack your bags. Get your boarding pass. We're off to Toronto.

I'm here in TO with my dad (Sijo to some) on business. Traveling can take it's toll on your body. I'm finding myself doing exactly what I said I wouldn't do: Sit

Sometimes you just don't have a choice. Although I talked about this a few days ago about being a "Sit-aholic", I can't get around it. I have to sit but I can choose "how I sit".

There are 2 types of sitting: Active Sitting and Passive Sitting.

You can get a pretty good workout from a chair anywhere in the world.

What's cool about chair training is like breathing, nobody knows you're doing anything.

You should start with muscle contractions. Get started with your abdomen. Contract at maximum intensity and hold for a count (let's say 30 seconds) for a total of 10 reps. Then do suck-ins. Focus on pulling your stomach in to touch your spine (visualize this, If you can touch your spine, that's freaky).

Proceed to any muscle of your choice, since it's so easy, why not do the whole body. You always start with self-resistance then move to using pressure against the floor, arm rest, back of the seat, and the wall. It'll make your travel, computer work or daily commute more efficient and productive while keeping you feeling strong, fit and relaxed.

When applying pressure with your hands, feet or your body against something, focus on keeping a constant pressure, to "stick" and project through the object. This in turn builds your sticking energy used in many of our Energy Drills but also helps you build more speed.

Think of a race horse, waiting for that gun shot and those gates to open. The horse presses against the gate (pressure) and makes his start that much more explosive when they do open.

You can use the same approach to make your punch faster simply by using a wall. Start by punching out in the air as fast as you can. Then to increase speed put your fist (Knuckles) against the wall with your arm not fully outstretched, press against it for maximum and hold for 30 seconds. Now turn to the side and punch out, did you feel a difference?

You bet you did.

For strategies like this and many others check out our Speed Training Program, where you'll learn drills to increase your visual, auditory and sense of touch reflexes.

Pick it up here,

Aim higher,

Sibok Martin