Cardio for Musicians

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12-Minute Stage Crazy: Cardio for Musiciansby Ryan Murdock RMAX Faculty Coach

If anyone was ever Born to Be Wild, you were.

Youʼre running up and down the stage, high kicking like Chuck Norris and swinging the mic as the lyrics are torn from your throat. The crowd is in a frenzy, pumping their fists and singing along with you. The bass line coils through your body like a snake. Your head pulses with it, and the stage starts to spin.

Wait a minute! That isnʼt the bass line! Thatʼs your heart pounding fit to rip through your chest!

You lean on the mike stand, and then stagger into a crouch. You want it to look like youʼre crooning to that hot blonde in the front row, but your ruse isnʼt fooling anyone, least of all her. Where youʼre seeing Bono fluttering hearts with a close-up serenade, sheʼs seeing a badly perspiring Meatloaf on the edge of passing out. “Paradise by the Dashboard Light” just went from Caddy to Chevy Nova, and that hot blonde is headed for the exits—along with your Rock God image.

How did you ever let yourself go so badly? What happened to exercise?

Musicians Need to Exercise?

Well, that depends. Do you prefer the young Elvis or the fat, bloated “used to be” Elvis?

Do you want to be able to sing louder and longer, perform more intensely, and do it all again the next day? Then yeah, Iʼm sorry but you do need to exercise.

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Cardio for Musicians

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Performers are athletes, and the axe, drum kit, and your voice are your implements. Cranking it out at a high level for the duration of a two-hour concert is no joke. Just think how hard a boxer trains in order to last for 12 three-minute rounds. Sure, youʼre not getting hit (unless you suck that bad), but you are belting it out, shredding that axe, and jumping all over the damned place. If you want to do while looking cool and not getting out of breath, you need to prepare the ground with a solid cardio routine.

The lifestyle of a rock god is also hard on the body. On the road youʼve often got to make do with crap food, irregular hours, late nights, and—letʼs be honest—various licit and illicit substances. While Iʼm not endorsing any of these unhealthy practices, I am a realist and I want you to have the health-first tools that will enable you to build your physical platform so you can survive life on the road, and even thrive there.

So the bad news is that yes, you have to exercise. The good news is that you can get the full benefits of a cardio plan in 12-minutes per day, without ever leaving your hotel room.

Can I Really Get in Shape in 12 Minutes?

It depends on what you do for those 12 minutes.

Youʼve heard of the “runnerʼs high,” right? Of “second wind”? It happens when your body hits a point of Circulo-respiratory distress (CRD), a fancy name for that gasping, heartpounding, sweating, think-Iʼm-gonna-die point where most people quit. If you push through that barrier, youʼll experience an “upshift” where your body kicks into next gear (there are more than just two) and everything is suddenly cruising.

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“If you want to do while looking cool and not getting out of breath, you need to prepare the ground with a solid cardio routine.”

Cardio for Musicians

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That upshift has tremendous health benefits, including the stimulation of the immune system. Because the immune, endocrine and nervous systems are interrelated, an adaptation in one is reflected in the other two. Do this over time and your health and vitality will soar. You canʼt

have “Vocal Power” if your lungs are a mess or if your body is weak and sickly. On the other hand, if you learn to channel the power of your entire body and express that, youʼll be able to sing louder and longer, perform more intensely, and do it all again the next day.

One of the coolest things about this cardio program is how easily it allows you to tap into the NIE response. Runners have to run for increasingly long times to access it. Other activities, like cycling or high rep weight training, can access it too, but repetitive motions in limited ranges create other unwanted adaptations in the body—such as chains of tension linked to those movements and/or repetitive strain injuries.

The cardio program in this ebook was designed to move your body through all Six Degrees of Freedom (more on that below). Moving through all of these degrees prevents repetitive stress, and it naturally compensates for any specific conditioning youʼve experienced throughout your day—including hunching over a desk or a guitar. You

hit the NIE response in a healthy way and you hit it sooner than with other activities, because moving through all six degrees at that pace is HARDCORE! What other workout would satisfy a rock star?

So where does “12 minutes” come in?

If you want to maximize your health and minimize your exercise time, you only need to punch through that membrane into “second gear.” For the average person on this program, that happens at around 12 minutes, depending on your level of deconditioning. Once you upshift, youʼre done for the day!

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Cardio for Musicians

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If you want to maximize your health and minimize your exercise time, you only need to punch through that membrane into “second gear.” For the average person on this program, that happens at around 12 minutes, depending on your level of deconditioning. Once you upshift, youʼre done for the day!

Okay, itʼs short—but how can I work out on tour?

Simple: with bodyweight training.

When youʼre living on a tour bus, your workouts have got to be:

• mobile• self-contained• self-reliant• totally portable• absolutely efficient

You demand this of your gadgets, your roadies and your networks. Itʼs time you started demanding it of your fitness system.

Bodyweight Training is Portable

We work from laptops, carry our data in iphones or PDAʼs, and jet back and forth across the country to perform and record. We carry portable tools for portable times. Thereʼs no room to spare, because weʼve got to act fast and move quickly.

With a rock star lifestyle, maintaining a gym membership becomes an added burden, simply because it ties you to a fixed location. Even membership at a gym chain ties you to places and rules you donʼt need. What the hell is rock about, if itʼs not about breaking the rules?

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Cardio for Musicians

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With bodyweight training, your system travels with you. The workouts and video clips fit into your laptop or your ipod. Equipment? You donʼt need it. The only resistance you need is gravity, and youʼre already carrying your body with you.

Bodyweight Training is Fast

In addition to being highly mobile, life on tour is time-compressed. Youʼre constantly forced to shave away the superfluous, and to accomplish more with less time.

Who can afford a twenty minute commute to the gym, time to change and shower, and then having to spend most of a one-hour session waiting around for equipment to free up? It simply isnʼt a good return on your time investment.

Bodyweight training makes that burden of “showing up” redundant. You can do it in your hotel room or backstage, with a

minimal amount of space, and with no equipment. And, as we discussed above, your sessions are compressed, allowing you to nail off your training in 12 intense minutes rather than an hour of train/loaf around/train.

You donʼt tap that level of intensity with an endless series of pushups and situps. You hit it with movements designed to work you to your limits as quickly and as efficiently as possible. Welcome to the next evolution in bodyweight training.

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“Bodyweight training makes that burden of “showing up” redundant. You can do it in your hotel room or backstage, with a minimal amount of space and with no equipment.”

Cardio for Musicians

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Beyond Flat World Fitness: Training in 6-Degrees of Freedom

Youʼre probably asking, “What the hell are 6-Degrees of Freedom?”

Itʼs a term we took from aviation, because it most accurately describes how your body moves through space:

• Heaving: moving up and down • Swaying: moving right and left • Surging: moving forward and backward • Pitching: bending forward and backward • Yawing: twisting right and left • Rolling: turning right and left

To understand how truly revolutionary this is for your training, you need a quick rundown of how “fitness” has evolved.

What we think of as “strength training” today was pioneered by old time strongmen. Theyʼre the guys who began to codify certain movements into “exercises,” and they were best known for rudimentary (in terms of movement sophistication) one-dimensional strength stunts. Things like lifting an enormous dumbbell overhead, or levering heavy sledgehammers. Impressive feats, but not very sophisticated in terms of the range of movement the human body is capable of.

Next came powerlifting and Olympic lifting, characterized by short-range, high-tension, two-dimensional movements like the Clean and Jerk and the Snatch. If we were to classify them under the 6-Degree model, their training sessions consisted of Heaving and Pitching: movement in 2-Degrees of Freedom.

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Six Degrees of Freedom

Cardio for Musicians

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From there we moved into three-dimensional strength training. This was the advent of bodybuilding. The problem with bodybuilding, from our model, is that it segments the body and trains it as a bag of spare parts rather than a total unit. It isnʼt very efficient, and the strength developed isnʼt integrated. Youʼre basically a very strong bag of spare parts.

Functional strength training came about as an answer to the isolationism of bodybuilding. The pioneers of functional strength training recognized that linear isolation exercises would not prepare them for real world activities like bending over to pick up a heavy package, or lifting an object overhead and across the body to reach a shelf. They added angular/diagonal (tri-planar) movement to the mix, and they also began to train with “odd” objects like medicine balls and sandbags in addition to barbells (because barbells allow only linear, or at best semi-circular, movements). These additions allowed us to access 3-Degrees of Freedom in our strength training.

This was an obvious “great leap forward,” but there was one further evolution to come: the addition of rotary movement. Adding rotary movement to the existing 3-Degrees of functional movement doubled our potential and gave us 6-Degrees of Freedom. This was the contribution of the Circular Strength Training® system.

How does adding rotation double your potential? Simple. Take a look at the diagram. You can see a Pitch is a rotation around the Swaying axis, a Yaw is a rotation around the Heaving axis, and a Roll is a rotation around the Surging axis.

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Cardio for Musicians

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You can access all of these degrees of freedom quite readily through bodyweight training.

Weighted training is another matter. Barbells are incapable of being used through 6-Degrees of Freedom, and most other training tools are too dangerous to use in this way. You need a tool which can be safely swung around the body in complex patterns, and yet is heavy enough to cause an adaptation. Thatʼs why we at RMAX developed the Clubbell®, probably

the most practical portable gym youʼll ever find. Thatʼs another story, and itʼs outside the scope of this one. If you want more information on Clubbell training in 6-Degrees of Freedom, pop over to http://www.clubbell.tv/

Letʼs get back on topic. We were discussing how bodyweight training with this cutting-edge 6-Degrees of Freedom method will get you the rock body that you (and your groupies) crave.

Why should you care about training in 6-Degrees of Freedom?

Training in 6-Degrees of Freedom will kick your ass faster than any other method.

Why does that matter? It means youʼll be finished training sooner. You can spend the bulk of your time honing your craft—training your voice or plucking those notes—rather than polishing post-gig beers off your belly.

Training in 6-Degrees will also ensure that your body remains balanced. You wonʼt waste time dealing with overuse injuries, or overcompensations created by doing the same repetitive movements in the same planes day after day.

Weʼll deal with typical overcompensations that plague musicians in a separate ebook, but Iʼll give you a quick sense of what they are. If you sit at a desk all day or hunch over a guitar for

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“Training in 6-Degrees of Freedom will kick your ass f a s t e r t h a n a n y o t h e r method.”

Cardio for Musicians

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hours and hours, it becomes easier and easier to stay that way. Your body becomes chair-shaped—or guitar-hunch-shaped. Youʼve seen that, right? No, it isnʼt normal or inevitable. Youʼre simply creating chains of tension and reinforcing those chains through habit. You have to release them in the opposite direction to restore balance and maintain good health. If you donʼt, aches and pains are just the beginning of your problems.

Suffice it to say that balancing your workout across all 6-Degrees of human movement will ensure that your training doesnʼt add further imbalances to your life. Instead, itʼll promote your health and will open entirely new realms of movement possibility. You think your stage show rocks right now? You have no idea of the freakish movements that are still out there waiting for you to master them. And if you follow my lead, itʼll be easier than you think.

Weʼve just got one more topic to talk about and then weʼll get to the exercises. I want to give you a quick sense of where this stuff comes from, because I guarantee youʼll experience a transformation with this program, and that youʼll want to know more. I donʼt want you to feel dependent upon me for your training. You donʼt need me—you can go straight to the source and learn all this stuff for yourself.

That source is Circular Strength Training®.

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Cardio for Musicians

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Why is Circular Strength Training® the Best Method for You?

Because I said so. Now get to work!

Okay, youʼre not one of my athletes (yet), so maybe thatʼs not enough of an answer. Allow me to explain.

Created by world renowned Coach Scott Sonnon and further developed by his elite Faculty Coaching Staff (of which I am one), CST is the cutting edge of health, fitness and sports performance enhancement. Itʼs unique among fitness systems in offering a complete “health-first” approach.

Other systems place Function (attributes like strength, endurance or speed) first, valuing those things over and often at the expense of their health. Many people value Physique first and are willing to do anything, including practices like shooting steroids or crash dieting, for the instant reward of a magazine cover physique. That may work in the short term, but the short term can be shorter than you think…

Everything in CST builds off of and leads back to this health-first approach. As a result, CST will get you the Function and Physique that you seek faster, and itʼll keep you there longer—without compromising your health and longevity.

The rock mantra of burn bright and die young was put out by record producers who are living off your royalties! Donʼt buy their empty hype. Itʼs much better to outlive the greedy bastards, and outperform them!

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Cardio for Musicians

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The 12-min Workout

Enough about the benefits. Letʼs get to the work.

Your 12-minute cardio plan is a simple bodyweight workout that you can perform 3 times per week (or as much as every other day), at home or in a hotel room.

Your workout is a circuit made up of 6 exercises. Iʼve broken them down into the 6-Degrees of Freedom, just like we talked about earlier. Weʼre not going to follow that map in order, though. Iʼve arranged the circuit so that weʼre hitting one degree of freedom and then moving immediately to itʼs opposite—simply because itʼs tougher that way, and I know youʼre not a slacker.

• Surging: Simple Lunge• Rolling: Tripod Extension• Swaying: Squat w/ Leg to Side• Yawing: Base Switch• Heaving: Spinal Rock Leg Pike• Pitching: Glide Disc V-up

Youʼll perform each exercise for 30-seconds. When those 30 seconds are up, switch seamlessly into the next exercise and perform it for 30 seconds. Continue until youʼve done all 6 movements. Thatʼs one circuit. The full program consists of 3 circuits, with 1 minute rest between each circuit.

At first youʼll feel like you want to coast through the movements, to spread out your reps. Donʼt do it. Your strategy should be to keep the fastest pace that you can manage while maintaining good technique. You want this to be intense. Whatʼs the point of coasting along when you can squeeze every ounce from the time youʼre spending?

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Cardio for Musicians

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Hints for Further Progress

If you work the program as planned, youʼre going to progress and it will get easier. When that happens, you can do one of two things: decrease

the rest time between sets, or increase the duration of the exercises.

Start by decreasing the one minute rest between sets. Ease that down to 30 seconds of rest, then to 15 seconds of rest. Your body will adapt by training itself to recover in less and less time.

Next, increase the duration that you perform each movement to 40 seconds (from our baseline of 30).

Finally, if youʼre up for it you can remove the rest periods entirely so that youʼre performing 3 back-to-back circuits nonstop. This has the added benefit of bringing your total workout time down to 9 minutes—allowing you to knock off early, or to add a fourth set.

Be sure to take before and after photos! Youʼll be amazed by how lean you become in a single month on this program.

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Step forward with your left leg, and squat on that leg until your thigh is parallel to the ground. Ensure that your shin doesnʼt go past perpendicular (donʼt let your knee pass your toes). Keep a straight spine—donʼt hunch forward or lean back.

Stand tall with your feet shoulder width apart, and “on rails” (ie. pointed straight ahead rather than splayed out).

Drive off the front leg hard to return to a neutral standing position. Repeat with the other leg.

Simple Lunge

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Drive your hips up into a full extension, squeezing your glutes hard to achieve lockout. At the same time, reach up and over your head with your left arm. The arm should come across your forehead and reach towards the back right corner of the room (rather than reach straight up and back). You should feel tension all the way down your left side if youʼre doing this correctly.

Begin in a squat. Reach back with your right arm and place it on the ground so youʼre supporting yourself in a 3-point tripod position.

Release your hips to return to the tripod squat. Switch base arms so that your left arm is now supporting your weight, and repeat to the other side.

Tripod Extension

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Begin with feet shoulder width apart, spine aligned with good posture. Your shoulders should be packed down and your weight mid-foot.

Slowly lower yourself by removing structure—first the hips and p e l v i s , a n d t h e n onwards up the spine, accompanied by a d e e p e x h a l e . T h r o u g h o u t t h e descent, your head should be aligned with your hips, and your spine elongated rather than rounded.

As you shift to the right, rotate your squat on the ball of your left foot and shoot your right leg out to your left side (across your body) until it is straight. Your focus should be on snapping the hip to extend the leg.

When you reach the bottom, place your right hand on the floor for balance and slightly shift your weight to that hand.

Squat w/ Leg to Side

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Allow that loading of the leg to unload it back to the squat. The better you become at loading the springier this will feel, and the more efficient the movement will become. Back in the squat, shift your weight to the other side and place your left hand on the floor.

Repeat the movement with your left leg. As y o u g e t b e t t e r a t loading the hip, the switch happens in one motion.

Return to s tand ing by replacing structure and rolling your spine upwards until your hips snap back into place.

Pull the leg back in as you did before, and return to a flat foot squat.

Squat w/ Leg to Side (continued)

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Base Switch

To get into the Quad Squat, begin in a kneeling position and bring your butt as close to your heels as possible. Next, lean forward until your back is parallel to the floor, with your hands on the ground. Your knees and elbows should be slightly splayed (at about a 45° angle) so the position feels buoyant. Elongate your spine to maintain proper alignment. You should be pressing equally with all four limbs in order to drive away from the floor. Ensure that your spine stays long and that your back remains parallel to the floor.

The Base Switch begins in this “crab” position, with your weight equally distributed between your hands and feet.

This is an illustration of the CST Quad Squat position. This is your anchor position during the Base Switch exercise. Take a moment to familiarize yourself with it.

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Pull your leg beneath you to rotate over into the Quad Squat position. Try to rotate over so that you land in good structure (rather than in a poor Quad Squat). This will ensure that youʼre loading your connective tissues to capitalize on the stored elastic energy accessed by the movement.

Raise your left arm and right leg from the floor (opposite arm, opposite leg).

As you come into the Quad Squat, sink and absorb with all four limbs. Try to catch the rebound and use that to propel you into the next movement. The entire sequence should feel buoyant.

Base Switch (continued)

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Drive your raised knee under towards your hand, so that you rotate face up to the “crab” position. (Youʼre basically placing your foot where your hand used to be.)

Next, from the Quad Squat position, raise your right arm and left leg off the floor (opposite arm, opposite leg).

Youʼre now back in the “crab” position where you started. Make the movements continuous so that you make each switch on the “beat”, using buoyancy and stored elastic energy.

Base Switch (continued)

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Lift your feet from the floor and draw your knees into your chest. Your arms are removed from the equation in this variation of the spinal rock, so youʼll have no extra support.

Lie on your back with your arms overhead.

Spinal Rock Leg Pike

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Return to the tucked position.

Pike your feet straight up and point your toes at the ceiling.

Extend your legs straight out, only touching the floor when fully straightened.

Spinal Rock Leg Pike (continued)

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Video Circuit

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Contract your abs with a hard exhale and draw your feet in while keeping your knees locked. Bring them up as far as you can without bending your knees..

Begin in the plank position with your shoulders packed and elbow pits rotated forward. If youʼre on carpet, use paper plates or some other slide-able object beneath your feet. If on hardwood, socks should suffice.

Pause at the top, and then slide your legs back out, stopping in the plank position. Repeat.

Glide Disc V-up

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Iʼve broken this into two different clips so youʼll have everything you need to get started.

The first clip explains the fine points of each individual exercise in the circuit. You may find a few of them challenging at first. Practice those movements until you get comfortable, and only then slot them into the circuit. [Download the Stage Crazy Breakdown video HERE]

The second clip shows one example circuit in follow-along fashion. Iʼm doing each movement for 30 continuous seconds, just as I expect you to do in the beginning. Take the proscribed rest time after one circuit, then hit ʻrepeatʼ and do it again. [Download the Stage Crazy Circuit video HERE]

So Thatʼs It – Get to Work!

Iʼve done my part, now you do yours. It isnʼt enough to read the program and look at all the pretty pictures. Youʼve got to DO THE WORK to reap the benefits. I hope youʼll follow through with it.

If, despite my organizational genius and sublime writing skills, you still have questions, please drop me an email at ryan@ryanmurdock.com Iʼd be happy to help.

I wish you the best of health, vitality and happiness, and I sincerely hope you get out there on the road and make your most outrageous rock star dreams come true.

Now go get Stage Crazy!

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About the Author

Ryan Murdock is an RMAX Faculty Coach and Senior Editor of RMAX Magazine, the internet’s largest fitness and martial arts publication. He is the creator and star of the three-volume RMAX Powered Bujinkan DVD series, author of the RMAX Training Group Manual, and coauthor of Bodyweight Exercise Revolution. He holds black belt rankings in Bujinkan Budo Taijutsu and is one of four Head Coaches of the RMAX FlowFighting™ system. In 2006 he was inducted into the International Martial Arts Hall of Fame as Master Instructor of the Year.

As one of four Faculty Coaches handpicked by RMAX founder Scott Sonnon for his elite Coaching Staff, Murdock has taken a leading role in the research and development of Circular Strength Training® (CST) and RMAX FlowFighting™. He certifies CST Instructors and Coaches, conducts seminars worldwide, and works with a wide range of private clients including athletes, fighters, and international rock stars like Jim Gillette of Nitro, guitar diva Lita Ford, and Steve Kilbey of The Church.

In addition to his work with RMAX, Coach Murdock regularly puts his training to the test in some of the world’s most unforgiving places as a widely published travel writer / explorer. This pursuit has taken him to 42 countries to date, including Mongolia, Nicaragua, and North Korea,by Russian jeep, motorcycle, dugout canoe, horse and camel. To learn more about his travel writing, please visit www.ryanmurdock.com.

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