Monthly Archives: October 2015
If at first you don’t succeed, look back through your training/nutrition diary and find out why.
Tracking your progress, be it for nutrition or training is a laborious task.
Seriously… It’s a proper pain in the face but a necessary one if you want to succeed.
It’s true there will be some people who don’t track a single thing and go mostly on feel and intuition, but you’re not ‘some people’ you’re you and if you’re reading my humble posts than you need to be tracking what you’re doing.
The key to progression is more often than not hidden in the numbers. Lets take strength training as the example, your number are going up and then they stall but because you’ve been tracking them you know your overall volume and total loading you’ve achieved so far (this allows you to plan a de-load and then start building up again to get past this current total load).
Okay, you might not be able to add more weight, or even more sets/reps for the moment but you could always increase your TUT (time under tension) provided you tracked your tempo (4-0-1-0 for example) you will be able to workout how much overall TUT you achieve each workout, thus allowing you the ability to increase it, meaning your overall volume is increased too.
Without all of your diligent tracking you will not know where you can improve your workouts, or what possible strategies you could use, but it it’s written down in front of you it means you can manipulate it to keep progressing.
Remember, progress isn’t only measured in one way.
The moral of this post is to try and help you form a good habit and start tracking what you’re doing. If you ran a business you wouldn’t guess what you were earning each year would you? No, I didn’t think so.
A Pen and Paper will be two of the most valuable tools in your journey, go out and buy them NOW!.
In recent times the popularity of Olympic Weightlifting has come to the forefront, propelled their by the likes of CrossFit and the Russian man mountain known as Klokov and other such greats have helped inspire lots of young people to start to venture down the route of the Quick Lifts as they were once known.
Weightlifting has been called many things, but the one I feel that describes it best is ‘Gymnastics with a bar in your hands” why that dictation? Because you have to be explosive, powerful, strong and most importantly mobile to achieve decent form in both lifts.
One of the nice things about weightlifting is that you have two major lift to specialise in (okay, technically 3 as it’s a Clean and Jerk, but they are done once after the other making them only one lift in competition). This give you, in my opinion, one of the simplest plans to stick with – Improve those two lifts or as I would rather say: Chase Performance.
By specialising in only two lifts this means all of your assistance work and training will be centred around improving their performance and building a balanced physique that is, for lack of a better word, ‘functional’ because you need to be pretty dynamic to be good at both of the Olympic Lifts.
You will often find a program designed around these lifts will be very simple and specifically tailored to improve your performance and ironing out any weak areas in those lifts.
If you fancy giving these a try I would suggest you find yourself a decent Coach or Weightlifting club, trust me, being self taught in these lifts will not get you to the places you want to go, but a coach or a club will. While a program involving the lifts wouldn’t make much sense for you right now there is plenty you can do to help you start to strengthen the areas you need, here is a nice basic example for your consideration.
Based on 2 days on 1 day off template.
Day 1 – Pushing –