Pavel Tsatsouline, a former Soviet Special Forces instructor and the man credited with bringing the kettlebell to the West, believes “strength is a skill.”

One way of training that skill is, in Pavel’s words, to ‘grease the groove.’

What’s that mean? Say you want to do a set of 10 pull-ups but you can only do 3 before dropping.

If you have a pull-up bar in your doorway, and every time you walked by that door you did 1 pull-up, by the end of the day you’d have accumulated 20-30 pull-ups. Before long your max set of pull-ups will sky rocket.

That’s greasing the grove, and that’s this week’s challenge.

It doesn’t have to be pull-ups and walking by a door doesn’t have to be a trigger. Do a push-up. Do a squat. Do a sit-up.

The point is small actions add up to big changes.

Now one thing my techie side has not found is a good app to cue this as a habit throughout the day. Most habit apps I’ve found are about ticking something off for the day. But I haven’t found something that would mark off my progress of doing, say, 50 push-ups in a day in sets of 10 and randomly pinging me 5 times during the day.

If you know of something like this please let me know. But I digress. The tech isn’t necessary.

Set an alarm. Set a timer. Use the “Time to move!” notification on your watch. This is a great way to break up long periods of sitting (hint, hint).

Joey is the CEO and Head Coach of New Territory. He’s made it his mission to give everyone the tools and knowledge to have active and healthy lives. Some of his passions include climbing, traveling, and coffee.

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