Final Week of the 10,000 Pushup Challenge: What Comes Next
I wrap up the 10,000 Pushup Challenge: how the awareness campaign helped get SB 2508 amended, why discipline is the real prize, and how to use this accomplishment as a stair step to your next goal, from a thirty minute non-negotiable to signing up for an event today. A Physical Friday episode.
Fighting SB 2508 With Pushups: The EMOM Technique for 2,000 Reps
I break down why Senate Bill 2508 has the whole fishing community fired up, how the 10,000 Pushup Challenge became an awareness weapon for Captains For Clean Water, and the every minute on the minute technique I used to do 2,000 pushups in a single day. A Physical Friday episode.
10,000 Pushup Challenge: Recovery and Nutrition Tips to Beat Soreness
I share how to take care of yourself during the 10,000 Pushup Challenge for Captains For Clean Water, from clearing lactic acid and managing soreness to post-workout nutrition, hydration, and wrist-friendly pushup variations. A Physical Friday episode.
Week 1 of the 10,000 Pushup Challenge: The Deck of Cards Method
Week one of the 10,000 Pushup Challenge is here and so is the soreness. I share my deck of cards method for turning 357 daily pushups into a no-thinking game, one suit is 95 reps and a full deck is 380. A Physical Friday episode.
How Diamond Dallas Page Does Pushups: The DDP Yoga Technique
I demonstrate the DDP Yoga pushup I learned spending a day with Diamond Dallas Page, a 30-second rep with a 10-count down, a 10-second hold an inch off the floor, and a 10-count up, plus pushup variations for the 10,000 Pushup Challenge. A Physical Friday episode.
How to Promote the 10,000 Pushup Challenge
I cover how to promote the 10,000 Pushup Challenge in the home stretch before February, sharing your experience on social media, using the challenge stickers and hashtag, joining my daily live videos, and registering every teammate. A Physical Friday episode.
Travel Workout for a New City: Three Miles and 300 Pushups
I share my favorite travel workout for a new city, three miles and 300 pushups. Zero equipment, do the pushups anywhere along the run, and use it as a benchmark back home. A Physical Friday episode.
How to Track the 10,000 Pushup Challenge
I answer the most common questions about this year's 10,000 Pushup Challenge, how to register your team, how to track your pushups with the spreadsheet, and why we are doing it for Captains For Clean Water. A Physical Friday episode.
Be Fully Prepared for the 10,000 Pushup Challenge
I walk through how to be fully prepared for the 10,000 Pushup Challenge, building pushup volume gradually before February, planning your daily numbers, and getting your team ready. A Physical Friday episode.
Jako Lucas | How Physical Fitness Makes or Breaks Destination Trips | Tom Rowland Podcast Ep. 551
Jako Lucas is an internationally renowned fishing guide and expedition leader who has worked in The Seychelles and led anglers on remote jungle expeditions targeting arapaima and payara in South America.
Ryan Martin's 5-Minute Boxer Shoulder Circuit You Can Do Anywhere
Two-time world champion boxer Ryan Martin walks me through his five-minute shoulder circuit, five movements at one minute each with nothing heavier than 2.5 pounds or two water bottles. A Physical Friday episode.
Ryan Martin's 900 Daily Ab Reps: A Champion Boxer's Routine
Two-time world champion boxer Ryan Martin walks me through his 900-rep daily ab routine, six exercises at 25 reps each, done as 300 nonstop reps three times a day. Scale it to your level. A Physical Friday episode.
A Creative Travel Workout Using a Parking Lot
I share the parking place workout, a creative travel workout I invented at Hawks Cay when motivation was gone. Use the lines of a parking space as stations and rack up 140 reps without thinking. A Physical Friday episode.
The Dice Game: A Wind-Proof Alternative to the Deck of Cards Workout
I break down the Dice Game, my wind-proof alternative to the deck of cards workout. Assign exercises to one die and rep counts to another, set a clock, and roll. A Physical Friday episode.
Habits: The Daily Battleground of Character | Physical Friday | Tom Rowland Podcast Ep. 532
Tom Rowland, host of the Tom Rowland Podcast, returns for Physical Friday to continue his six-part series exploring how thoughts become destiny.
Tom Rowland | How Your Words Influence Your Actions | Physical Friday | Episode 529
In this Physical Friday solo episode, Tom Rowland continues his powerful multi-part series exploring how thoughts become words, words become actions, actions become habits, habits become character, and character becomes destiny.
The Changes That Have Me Feeling My Best at 53
A listener asked what I have changed in the last year that made the biggest difference, and at 53 I am setting PRs and feeling my best. I break down the answers: sleep hygiene from Matthew Walker's Why We Sleep, vitamins and greens after blood work, and the Joe Hippensteel stretching program.
Nutrition 101 for First Responders and Fishing Guides With Mike Cunahan
At Hawks Cay I sit down with Mike Cunahan — the New York cop behind @NoDonutsHere — for Nutrition 101: why fitness can decide whether a first responder goes home at night, how to meal prep for a patrol car or a skiff, and the one-gram-per-pound protein rule.
Failing to Plan Is Planning to Fail: How I Build Road Workouts
On set at Hawks Cay, I break down how I keep training on the road: review the week's programming before you leave, pack the gear that approximates it — for me a rower, sandbag, kettlebell, and jump rope — and aim to maintain fitness, not improve it. Failing to plan is planning to fail.
Improve Your Pushup Numbers Before February's 10,000 Pushup Challenge
The 10,000 Pushup Challenge returns in February with sponsors, a cause, and a new team option. I walk through the exact percentage-based program I use to improve pushup numbers: a two-minute max test, then five EMOM rounds at 30 to 40 percent, retesting every two weeks.
Regain Control of Your Fitness: How Captain Justin Napier Lost 35 Pounds
Captain Justin Napier joins me on Physical Friday to share how he regained control of his fitness — from 233 pounds and feeling sluggish on the poling platform to 198 pounds with a 4:30 AM schedule, twice-a-day workouts, daily pushups, and clean eating with zero cheat meals.
Use Music to Make Your Workout More Fun: Roxanne, Sally, and Song Workouts
Need more fun in your training? I share my favorite song workouts: burpees and squats driven by Roxanne, pushup and pull-up holds driven by Bring Sally Up, and the simple rule for turning any song with a repeating chorus into a workout for you or your kids.
Mat Fraser's EMOM Workouts: The Conditioning Format I Stole From HWPO
I recently switched from Ben Bergeron's CompTrain to Mat Fraser's HWPO program, and the best thing I found is his four-exercise EMOM conditioning day. I explain how to choose movements, dial in rep schemes around 30-45 seconds of work, and stretch the format from twenty minutes to an hour.
The Jump Rope: The Most Cost-Effective Workout Equipment You Can Own
I get a lot of questions about working out on the cheap, and the answer starts with a jump rope. I compare the three main types — jelly, beaded, and wire — show you how to size each one, and share the people I learn tricks from. A Physical Friday gear breakdown.