Watters Performance Programming Notes for the week of 4/13

“Luck is the last dying wish of those who want to believe that winning can happen by accident. Sweat, on the other hand, is for those who know it’s a choice”
Get in the Ring, our kids training program, will begin a new session on 4/19. I have 4 available spots for the once a week, 12 week program. If you’d like to get more information, you can get details by visiting jeffwatters.com. You can also see some video footage of the training by going to facebook.com/MCBgetinthering.
Lunchbox, our lunchtime training program based on a fighters 12 week training camp regimen, will begin a new session on W. Session meets twice per week, at noon, on W and F. This is a progressive program, so each week builds on the previous one. If you’re interested, it’s important to be there this week to start. Don’t risk falling too far behind.
Hanson’s Running Shop in Royal Oak will be hosting this seasons “Motor City Bootcamp Day” this Wednesday. You can go into the store at any time on W, tell them you’re with MCB and get a 10% discount on anything in the store. If you’re looking for some new kicks for this seasons races, please go in and support them. They support us and all of our events.

Pay the Price


I just read a short article / advertisement, can’t tell which it was – probably paid to have it look like an article. Anyway, they were trying to push the whole “10 minutes is all you need to get a great WORKOUT in”. I use WORKOUT lightly because, as any of you that TRAIN with me know, there’s a HUGE difference between working out and training. Most people workout. They all need to train. Now that I’ve declared my differentiation between the two, know that the person that wrote the 10 minute training article uses them interchangeably. So…  If you want to make progress, you do a couple of things. These things don’t really matter in terms of how exactly you fill them in. This will make sense in a moment. One, you do things that feel awkward. Awkward can mean off-balance, uncomfortable or whatever word you choose to use. Just as long as it’s not comfortable. The other is that you have to train HARD. You can train hard in 10 minutes. You can get your heart rate up, really fucking high, in 10 minutes. You can work up a sweat, maybe, in 10 minutes. You can’t train in 10 minutes. The only time your training session should end in 10 minutes is if you pass our / vomit or both. I believe in using some HIIT (high intensity short duration) routines now and then. But even those routines should never be finished in 20-30 minutes, and that’s probably too soon. These morons that push the whole get fit in record time by taking shortcut bullshit are either completely stupid or they’re lying to you because they think that you’re completely stupid. The people who buy into this crap are usually people who aren’t able to see the difference between working out and training. If they did, they wouldn’t give 10 seconds, let alone 10 minutes, of their time to these crooks. If you want to train, know it’s going to suck. If you want to train, know you won’t like it. If you’re going to train, know that you might be alone because if you’re going to train, most of your friends will tell you you’re working too hard. You need new friends.

Motor City Bootcamp training notes for the week of 3/23



“Greatness is a lot of small things done well”
Motor City Bootcamp notes
- This week’s schedule is posted. There’s not going to be any LED sessions from Friday through Tuesday. This Thursday will be the last one this week and will pick up on Wednesday of next week. There WILL be training sessions laid out via bandit format for those of you that wish to meet up. You’ll get more information later in the week
- Bring an outdoor layer with you on M and W am. We may be rotating indoor/outdoor for some drills. Bring boxing gloves too
- I’ll be posting some updated video of our “Lunchbox” sparring program so that those of you who are interested can see what you’re getting into, and those that aren’t can have more reasons to say you’re too intimidated
- Our kids program, Get in the Ring, has wrapped up it’s first session. Special congrats to all the little guys and gals that came out to play with us for 3 months. There’s no session on the 29th. A new session will begin on 4/5. If you’re interested, contact me asap. It’s a progressive program, so starting on time is important
- We’re still working on our sponsors page for this years Muddy Watters Trail Series but I want to take a quick moment to give a shout to our friends that are on board with us once again… Special thanks to The Legion of Gloom and Doom as our presenting sponsor. Pleasant Ridge Yogurt Station, Detroit Threads, John Aurelia DDS, Wetmore in Ferndale, GB Live Fit, Crossfit DV8, Rays Trays, Eisbrenner PR, Eisbrenner Financial Group, The I.T. Management Group, Mac’s Tire and Auto, AM Shoes and Textiles, Freeland Orthodontics and Dirty Digs Active Wear. I’ll have more information available soon

UA Better than U and Most Everyone Else


University of Alabama spends two hours in their gym training, immediately after every single game. On away games, they fly home and go straight to their strength and conditioning facility. They rate their training sessions 1 – 5, 5 being the most intense. Most programs, actually all that I can think of, start at 1 and progressively get tougher during the week. Alabama does their 5 following their game. Why? To prove that they can. To prove to themselves that they can keep going even when they think they can’t. Does it work? 3 national championships in the last 5 years and one of the best strength and conditioning programs in the country? I’d say that it sort of works. Tell me again how you’re too tired to train at 5:30 am? Does it suck, bet your ass it does. But aside from the actual fitness, you get a mental edge just by knowing that your friends are all still in bed while you’re up kicking the shit out of yourself for a better life. That’s what makes you better than them. Yes, better than them. Don’t be shy about it. Everyone can do it, it’s a choice. If you choose to suffer for what you want, you’re stronger and better than those that refuse to. Those are the people that win. Not just in sports but in everything.

Motor City Bootcamp training notes for the week of 3/16


“If you’re not where you think you deserve to be, it has nothing to do with the system but it has everything to do with the fact that you’re not making the sacrifice”
Motor City Bootcamp notes
- the new schedule is posted on jeffwatters.com
- I want to do a destination training day on Saturday. Who’s in for Hart Plaza at 9 am, finishing at 10 am? Plan to do a bit of everything, including boxing. I need SOLID commitments, none of this “something came up at the last minute” bullshit
- Bring boxing gloves tomorrow am as well as some outdoor clothing. We may be doing some run intervals with the normal work
- Hansons Running Store discount night should be announced by Wednesday. Look for the information on my twitter account. If you don’t follow it? Too bad for you. Hit the link below and sign up to follow me
- Curious about what we do? You’ll find a little teaser if you scroll down – just a small taste with this short routine
Diamonds & Dirt Women’s Adventure Run notes
- D&D cost went up last Friday. Contact me for a discount code to get $10 off registration if you register before this Friday. Those that do so will have the chance to win a $100 gift certificate for Moosejaw in Bham. I’ll announce who in next Sundays updates

Getting Ready for Some Spring Running?

Back into the World

By Jeff Watters


It’s that time again, time to start using your treadmill as a clothing rack and find your outdoor running shoes.

Everyone has an off season. You don’t have to be a professional athlete to need some time off. Even the weekend warriors and those that take some time to run 5k’s during their “running season” have to start back from square one at some point.

Pop quiz – when do most outdoor athletes get injured? Answer – their first month back following a layoff. With the beginning of your training, and the start of our outdoor routines, come some very important guidelines to follow.

No matter how much work you did indoors in the off season, you should approach your running as though you’re starting up fresh. Slower speed, shorter duration. Your body works much differently on a treadmill than it does outside. Rather than moving your body straight up in the air, to accommodate a moving surface below you, your body has to propel itself forward when you run outside – a far more complex set of movements that cause far more muscles to contract. When those muscles are not loose and built up properly, they will fail from being overloaded too quickly. The other major difference is your body’s ability to absorb impact. Your treadmill bed is soft compared to the road. Your body has gotten used to running on a far more forgiving surface and will need time to adapt in order to absorb the impact it will be put through running the same distance on the road as it did on the treadmill. Begin with 60% of the distance and pace you used indoors. Add intensity and duration accordingly, based upon how you feel. Joint pain and muscles that take too long to recover are both signs that you’re progressing too quickly.

If you do happen to begin too aggressively and incur a slight injury, the following checklist will help you get back into the game within a reasonable timeframe, and should save you a visit to the doctor:

1) Stretch for a week first to loosen up stiff joints and connective tissue.

2) Choose non-impact aerobic activity like biking, elliptical gliding, rowing or swimming to do when injuries are first felt. It is never a bad idea to cross-train in any of these activities every other day in place of running.

3) Warm up properly and then stretch. Run nice and easy for about 5-10 minutes, then stretch once you are warm and the muscles and joints are more pliable. Never stretch “cold.”

4) Replace running shoes often. I go through shoes about every 2-3 months and ONLY run in my running shoes. Do not walk in your running shoes since you walk differently than you run. You do get what you pay for too. There are quite a few running stores out there with knowledgeable staff. It’s always better, I find, to pay a few extra bucks to buy running shoes from an actual running store (not just a sporting goods store) that employs RUNNERS. Running Fit and Hanson’s are both great places to go.

One of the best ways to force yourself into training at a smart pace is to find an event in the early season. If you’re normally a 10K runner, find a 5K. If you do marathons, find a 10K. Find something that’s being held within a month or two of the time you begin to train outdoors. Your goal should be to finish that race while averaging 1 minute per mile slower than your normal distance time. In other words, if you run a 10K at a 9 minute mile pace, run a 10K at a 10 minute mile pace. Your ego may suffer a bit but, your body will be primed, and will have built up a strong enough base that you’ll be ready to go full bore into your speed and distance work following your “primer” event.

As for your pace, it’ll come back quickly, as long as you’re smart in the beginning of the season. Want to do it your way? That’s fine; I’ve got numbers for a few good sports medicine people. Once you’ve gone through physical therapy for 6-8 weeks, you can start all over, just read this again from the beginning.

Jeff Watters owns Motor City Bootcamp and Watters Performance Enhancement. You can view some of his programs, or contact him, at www.jeffwatters.com