Monthly Archives: February 2019
“I’m not saying people are idiots, Let’s face it though, we all know at least one.”
^^ Made me chuckle this morning.
For all the best intentions in the world some are just beyond help, or at least not ready for it.
I had a discussion about strength over the weekend.
One of my favourite kinds of discussion.
We touched on many things, most importantly the ‘use it or lose it principle’.
This relates quite nicely to the way people train and what it can potentially end up costing them in the long run.
There are various types of strength, here is a nice easy way to remember some of the key ones.
– Slow Strength (grinding, integrity under load)
– Fast Strength (acceleration, jumping, throwing)
– Mobile Strength (athleticism, movement)
You will find there may be a bias in regards to they dominant type of strength you need if you play a sport, compete in something or have an ultra specific goal.
If however you’re just someone what wants to train then you’d do well to cover all the bases.
We often get very tied to a couple of specific ideas, or ways of training.
While not a terrible thing it can limit our overall progress and abilities.
I’d like you to consider the above in your training.
Can you think of a way to get all three in?
They don’t have to be in any specific order, you can go with the above, reverse it, mix and match doing 2/3 each session, or even just pick one element to focus on for an entire session.
Select a movement(s) forces and away you go.
Mobile Strength (warm up) – Loaded Carries & Crawling
Fast Strength (main lift) – Power Clean & Push Jerk
Slow Strength (accessory lifts) – Press, DL, Row, Chin
Training isn’t set in stone, it’s alright if you train something other than classic body building.
If you can crawl along the floor, climb things without support, pick up heavy -ish loads and potentially carry or press them overhead them if needed, and most importantly move without any pain, you’re on to a winner.
Remember, we’re not meant to be good at just one thing.
We have the ability to be good at many things, so why waste that opportunity.
Take a look at your current training and see what you’re missing, then perhaps consider adding it in.
It isn’t uncommon for people to ask – “What sets/reps should I be doing?”
While perhaps not that exactly, it will be something along those lines, as such I’ve found that cycling them based on a classic Heavy-Light-Medium rotation applied to a Pull-Push-Legs split.
One element to remember is that Heavy doesn’t mean hard and light doesn’t mean easy, however that is a topic for another day, for now I will give you something you can apply immediately.
- Heavy – 5-3-2-5-3-2-5-3-2 (heavy yet not hard)
- Light – 20-15-10-20-15-10 (light yet not easy)
- Medium – 5-8×1 + 1×20 – ramp to heavy single for the day, then take 60-70% of that and do one set of 20 reps
Split Options: 4 day split examples
^^ 2-4 lifts per day is often sufficient, 1 main with the rep/set scheme, the rest can be 2-3×10-15 or 4×6, your choice.
If we take the PPL and apply the rep schemes over a small cycle.
No change in lifts, only reps.
Day 1 – Pull – Heavy
Day 2 – Push – Light
Day 3 – Legs – Medium
Day 4 – Off
Day 5 – Pull – Light
Day 6 – Push – Medium
Day 7 – Legs – Heavy
Day 8 – Off
Day 9 – Pull – Medium
Day 10 – Push – Heavy
Day 11 – Legs – Light
Day 12 – Off
Many will then say – “What now?”
Once you’ve gone through this you’ll find you’re back at the heavy day being for pull, you can choose to keep the lifts the same and try to hit a higher load or you can perhaps change the lifts, pick your poison.
This allows for a constant rotation of days and keeps things interesting, if you are constrained be the working week and days you can train then you may need something a little different, in which case all you need do it ask for the answer.