Medwin Mina Crushes His Workouts While You're Still Sleeping
On Halloween, Medwin Mina wears a Superman onesie to teach classes. For his regular clients, the costume seems appropriate in light of the seemingly impossible feats of strength Mina performs each day. While he always offers multiple difficulty levels for any challenge, the hardest options feel like they require superhuman strength. Mina makes them look easy.
If you take class at the TRX Training Center in Russian Hill, you've probably seen Mina in action. You can also find him teaching TRX and bootcamp at Fit Glen Fit and Cardio-Tone in San Francisco, and Pilates ProWorks in Burlingame, (where he's the fitness director). This guy clearly stays busy. And, to stay strong, he's up at 4:30 am to hit the gym.
How exactly does someone train at that ungodly hour? Read on and find out.
Rockyt: How do you prepare for the classes you teach?
Medwin: I program all my workouts and try to think of the clientele that I will be coaching. I try to create a class where they feel like they are really training as opposed to just working out a bunch of random body parts. I also drink a lot of cold brew coffee. Especially for the early morning grind: it keeps me loud and happy.
Rockyt: How do you cross train?
Medwin: I used to do a lot of CrossFit, and it made me fall in love with lifting. With my full schedule, it's very hard for me to do classes regularly. When I'm in the gym, I do A LOT of power lifting training, some Olympic lifting training and some accessory work with machines, dumbbells and my trusty TRX.
Rockyt: What are your favorite studios for cross-training?
Medwin: World Gym is one of the few gyms in San Francisco that has racks, platforms, bumpers, and chalk, and doesn't mind dropping weights. (Not slamming.) They also have all the weights, machines, cardio equipment, TRX, and boxing bags.
I also do a lot of work at Fit Glen Fit, a small boutique studio that's a little more private when I don't need barbells and bumpers.
Rockyt: Are you training toward a particular fitness goal right now?
Medwin: I'd like to get down a few more pounds so I can compete in a powerlifting meet in my preferred weight class—83k.
Rockyt: What's your training regimen?
Medwin: Heavy lifting, suspension strength training and trying out the Keto diet/lifestyle got me from 245 to 188 in half a year. I alternate running different heavy lifting programs for deadlift, squat, and bench. Olympic lifting to stay athletic, TRX for core and accessory work. I like to stay balanced. Cardio, when I do it, is kept to a minimum. When I do it, it's short, high intensity style, which works better for my sport.
Rockyt: Do you take rest days?
Medwin: Typically, I take Thursdays off. I don't do any workouts except for demos I do in class. Sunday is an active rest day, just 30 minutes of light accessory and core work. Rest is important. You make gains in recovery.