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The Do-Something Day
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Chris Shugart
Editor / V-Diet Author

Join date: Oct 2002
Location:
Posts: 16740

Do-Something: No More Off Days!

Here's my current training split:

Monday: Upper Body

Tuesday: Lower Body

Wednesday: Do Something

Thursday: Upper Body

Friday: Lower Body

Weekend: Do Something

What's a "do-something" day? It's a day where I do...well, something workout-wise. But it's unplanned. Or rather, it's planned about 5 minutes before I start doing it.

Past do-something days have included: Neural Charge training, 20 minutes on the StairMill, eccentric-less training using Blast Straps, 3 mile run, metabolic medicine ball work, clubbell or kettlebell swings, Prowler pushes, and bodyweight circuits. Preferably, do-something days are done outside.


You get the idea. It's basically something physical that doesn't involve regular weight training, or at least heavy weight training.

I used to think of this as "cardio day," but it's much more than that. It's my day to try new things, work different energy systems, facilitate recovery, break a sweat, and just have some physical fun.

My colleague Christian Thibaudeau says that he no longer believes in off days. I agree. Sure, Saturday or Sunday may be "off-off", but I think we should strive to do something on most otherwise off days.

It's rejuvenating, it can prevent overuse injuries from doing the same things all the time, and it allows you to try new styles of training without interfering with your "money" workouts at the gym.

And how about this: The next time you're feeling banged up from your regular gym work, have a do-something week. You'll go back to the gym stronger, more focused, and feeling energized.

There's a psychological component here too. If you have what I call an "all or nothing personality" type, off days can turn into unplanned off weeks, off months, and off years. Go all-in instead. Tell yourself that you have to do something every day, even if that just means a long walk on Sunday or extra ab work while watching TV.

So, on your next scheduled off day, break the rut. Have some fun, go outside, move, sweat a little. Have a do-something day and get something done.


Note: This one originally appeared in the V-Life LiveSpill. Join me there daily for tips, rants, recipes, and live Q &A!

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Oregand
Level

Join date: Oct 2010
Location: Ireland
Posts: 1120

Man I love this term.

I had my first "Do something" day on Sunday here in little old Ireland.

A mate of mine owns a spot of land so we stole the red neck Sunday idea from your Chris:p Farmers walk, sled dragging and some good old fashion milling(two guys, small circle, one minute, anything goes)


Bottom line: I never want to look at a guniness keg again lol

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Dechrist
Level 1

Join date: Aug 2010
Location:
Posts: 2

I like this term. What about if you a work labor jobs (warehouse) lifting boxes and fixing stuff all day would you consider this a good "do something" day activity?

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n8tive
Level 10

Join date: Oct 2009
Location: Montana, USA
Posts: 1692

Dechrist wrote:
I like this term. What about if you a work labor jobs (warehouse) lifting boxes and fixing stuff all day would you consider this a good "do something" day activity?


I would not consider it that way just cause it is a part of your normal routine already. To qualify as a do something day, in my opinion anyway, it would need to be something different that what your body is used to..... At least that is what I have found, my job I am fairly active all day so I rarely count my job as a do something day.

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Chris Shugart
Editor / V-Diet Author

Join date: Oct 2002
Location:
Posts: 16740

Dechrist wrote:
I like this term. What about if you a work labor jobs (warehouse) lifting boxes and fixing stuff all day would you consider this a good "do something" day activity?



Depends, are you 7% body fat and full o' muscle?

I had a friend who was a walking mailman. His NEPA was through the roof. Still, he had a big belly. So either:

1. His exercise level still wasn't high enough, or...

2. His diet sucked so badly that even never sitting and carrying a heavy bag all day couldn't overpower it.

The point is this: Sure, a physical labor job is going to be better for your body than a desk job. But if your body isn't where you want it to be, then there's always more to do, either with diet or training.

Now, I often tell those on the V-Diet that if they have a strenuous job then they can skip the NEPA walks. But this is for the sake of time, not because some extra walking would overtrain them. You just can't overtrain NEPA.

Hope that helps!

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crushyourenemies
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Join date: Jul 2010
Location:
Posts: 14

A bit off topic here Chris but it will give you something to do on an off day. Have you got, or could you come up with a paleo recipe for amaretti biscuits?

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Chris Shugart
Editor / V-Diet Author

Join date: Oct 2002
Location:
Posts: 16740

crushyourenemies wrote:
A bit off topic here chris but it will give you something to do on an off day. Have you got, or could you come up with a paleo recipe for amaretti biscuits?



Haven't tried that yet, sorry.

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Icarus
Level 5

Join date: Feb 2003
Location: Colorado, USA
Posts: 536

Chris Shugart wrote:
crushyourenemies wrote:
A bit off topic here chris but it will give you something to do on an off day. Have you got, or could you come up with a paleo recipe for amaretti biscuits?



Haven't tried that yet, sorry.


You did one for biscotti, it would be the same I would think. Just add almond extract.

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Alex McCabe
Level 4

Join date: Jul 2010
Location: California, USA
Posts: 106

Great Sex is usually great NEPA.

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Dechrist
Level 1

Join date: Aug 2010
Location:
Posts: 2

Chris Shugart wrote:
Dechrist wrote:
I like this term. What about if you a work labor jobs (warehouse) lifting boxes and fixing stuff all day would you consider this a good "do something" day activity?



Depends, are you 7% body fat and full o' muscle?

I had a friend who was a walking mailman. His NEPA was through the roof. Still, he had a big belly. So either:

1. His exercise level still wasn't high enough, or...

2. His diet sucked so badly that even never sitting and carrying a heavy bag all day couldn't overpower it.

The point is this: Sure, a physical labor job is going to be better for your body than a desk job. But if your body isn't where you want it to be, then there's always more to do, either with diet or training.

Now, I often tell those on the V-Diet that if they have a strenuous job then they can skip the NEPA walks. But this is for the sake of time, not because some extra walking would overtrain them. You just can't overtrain NEPA.

Hope that helps!




Well I powerlift and I have a pedometer and it roughly calculated I walk about 15 miles and burn about 1,100 calories. I eat a lot but it's all "clean" food. chicken, grass fed beef, lots of veggies and some fruits. the usual things most people who exercise eat I would assume. My bodyfat last time I checked was at about 10 percent and i'm 168 5'7. I usually foam roll and do mobility type work. I assume that could work as a do something. I also run hills when I feel like a slop.

Hope that helps. Thanks for an awesome topic.

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Chris Shugart
Editor / V-Diet Author

Join date: Oct 2002
Location:
Posts: 16740

Dechrist, sure, foam rolling and mobility work can be counted as a do-something day. It's not much of a calorie burn (and you may not need that anyway), but it's definitely doing something positive for your physique on an otherwise "off" day.

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Alex McCabe
Level 4

Join date: Jul 2010
Location: California, USA
Posts: 106

Chris: I've never foam rolled and honestly know nothing about it. I'm going to read a few things later today but would like to see your input/routine/tips. Either a quick answer or a live spill on Foam Rolling would be great.

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Chris Shugart
Editor / V-Diet Author

Join date: Oct 2002
Location:
Posts: 16740

Alex McCabe wrote:
Chris: I've never foam rolled and honestly know nothing about it. I'm going to read a few things later today but would like to see your input/routine/tips. Either a quick answer or a live spill on Foam Rolling would be great.


Honestly, I just got my info from the old articles in the TNation archives:

http://www.t-nation.com/...t-nation.com%2F

Cressey and Robertson, first article on that list. That pretty much covers it. Good stuff!

I've also seen some good YouTube vids on the topic.

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Icarus
Level 5

Join date: Feb 2003
Location: Colorado, USA
Posts: 536

Foam rolling HURTS the first few times, especially on the quads. Holy hell.

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Weevo
Level 10

Join date: Sep 2008
Location: Pennsylvania, USA
Posts: 755

My recent do-something day activities include 60m sprints, 5k runs, and front squat breathing ladders (f**k!).

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