How Pastors Workout: Joe Radosevich


I'm starting a series called "How Pastors Workout." My hope is to feature a range of pastors who describe their workouts. I want it to be reality, not hype like most online fitness content is. I hope it can be an encouragement to pastors to be active so they can love their families and fulfill their ministries. I hope to feature runners, martial artists, climbers, weightlifters, etc. If you are a pastor or ministry leader, leave a comment and let me know you want to be part.

My Goals

  1. Be able to fulfill my roles as husband, dad, and pastor. This is what fitness is to me: being able to live the life in front of me. That includes strength, strength endurance, cardio, and flexibility.
  2. Stay injury-free. No fitness goal is worth anything if my elbow, shoulder, or back hurts and keeps me from training or living.
  3. Get my waist to 1/2 my height. This is for long-term heart health. I'm close but not quite there.

My Workouts

I follow Mark Sisson's suggested weekly schedule: 

  • 3 strength workouts
  • 1 sprint workout
  • Frequent walks

Here is one of my current strength workouts:

  • 5 min easy Airdyne ride for warm-up

  • Rear Foot Elevated Split Squats
  • Kettlebell Row
  • 2x5

  • Double Kettlebell Clean and Press
  • 2x5

  • Ab Wheel Rollouts
  • Kettlebell Farmer's Carry
  • 2x3

  • Kettlebell Snatch descending ladder 87654321 with each hand.

  • 5 minutes stretch.
I can do all of that in 30 minutes (sometimes it stretches to 35 minutes), so I can still make breakfast for my kids. I use one exercise to rest for the other, so I can keep moving. 


Notes

  1. On my sprint day, I ride the Airdyne bike for 7 minutes to warm up and then do 4 rounds of 15 second sprints followed by a 1.5 minute rest.
  2. I walk with my family most evenings, but I also use an easy 20 minute early morning Airdyne bike ride for a replacement walk a couple of times a week.
  3. I've learned that holding back just a bit keeps me from getting injured and helps me make more long-term progress. I can do far more in 300 workouts than I can in a six-week program.
  4. I have to take an easy week every 4-6 weeks or so. I either do lighter workouts with fun elements sprinkled in or just ride the Airdyne bike for one week. It allows me to make progress and keep looking forward to my workout. If I skip a rest week, that is when injuries or sickness creep in.
*photo generated with Canva Magic Media ai photo generator. 

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