Feeding the Wolf – Three "Must do" Exercises to Give You Unlimited Stamina

Most people do not know this expression: “The paws feed the wolf.” But when you think about it, it’s true. I first heard this expression from a client of mine, a pulmonary doctor and Master level fencer. At the time, we were preparing him for Nationals and he had come up with an incredible plan, if I may say so.

But first, let me look back at when I was probably in the best shape of my life. It was a little over fifteen years ago and I had just re-enrolled in college to take some prerequisites for a master’s degree.

My workouts were almost all leg and hip based at the time, as I was training for the Olympic sport of powerlifting. Squats, deadlifts, jerks, plus squats of different variations were part of a day’s training.

I rode my mountain bike across town to classes from home, about two or three miles between campuses up and down some major hills in the highest gear possible, at the fastest human speed possible, often timing myself and trying to beat my times.

My body fat was around 6%, my resting heart rate was 42 bpm, and I weighed around 210 pounds.

The only thing I noticed was how much energy he had. I had no need for coffee, which, as I write this, I am embarrassed to admit that I live on up to one cup a day. (Note to self: get this fixed sooner rather than later.)

Why did he have so much energy?

Because, without a doubt, I learned that my priority (by default for my sport) was to train my legacy.

If I was ever in a time hurry for a workout, unlike most guys who hit the bench, I would hit the squat rack.

Because?

Because, remember, the legs feed the wolf.

The stronger your legs are, the stronger your body will be. The more resistance your legs have, the more vigor your whole body will have.

Do you want to strengthen your heart?

Legs are the answer.

Remove body fat?

Work your legacy.

Now why don’t most people do this: train their legs?

Because working on your legacy is hard work. It makes you breathe hard. It makes you sweat. Get your attention. And, if you train them correctly, working your legs will get your attention unlike any other exercise program.

Here are three exercises you can perform with just your own body weight. (I’m thinking of this because I’m writing this on a plane spending a weekend in Las Vegas and, unlike a normal person, I already have a menu of leg exercises planned to do in my bedroom…)

Your mission, if you choose to feel great, have lots of newfound energy, and shed some body fat, is to perform the following exercises and work up to three (3) sets of 33 reps with 60 second rest between sets. (Don’t start there or you won’t be walking for about a week.) The only exception will be the squat, where your goal will be to work up to 100 continuous repetitions without stopping.

Exercise 1: The Squat.

To perform: Place your hands on top of your head or arms in front of you and lower down as if you were sitting in a chair. Your weight should be on your entire foot. Lower your hips between your knees until your upper thighs are just below parallel to the floor. Try to separate your knees as you descend. Keep your chest out. To ascend, reverse the process by pushing your feet through the floor. Finish strong by pinching your buttocks at the top.

Exercise 2: The reverse lunge.

To perform: Step back with one leg and lightly touch the ground with that knee. Pause for a moment before getting back to your feet. To stand up, push off your back foot toward your front foot. Push your front foot through the floor and come back to standing with your feet together. Repeat for necessary repetitions.

Exercise 3: The jump squat*.

*Only start this exercise once you’ve reached your 3 x 33 rep target in the squat.

To perform: Place your hands on your hips and sit into a half squat. Blast into the air as high as you can. Land on your toes or midfoot first before letting your heels come down. Stop when your legs wobble.

Your goal should be to work out your legs three times a week on alternate days, such as Monday, Wednesday, and Friday. Alternate between the squat and reverse lunge every other day. Once you hit your target reps on the squat, start adding the jump squat. Start with sets of five to 10 repetitions and work your way up slowly.

My client didn’t win Nationals. He told me that he was technically outmatched. But he never got tired and neither will you once you make your legs your priority. Remember, the paws feed the wolf. Be the wolf.