Tag Archives: body composition
Being able to move unimpeded and pain free is something a lot of people want.
All it would take is one quick google search and you’d find all the information you need to put a plan together, alas many of us are too lazy for that, thus we will just let our body slowly stiffen and lose its ability to move well.
When I’m away teaching there are a few key drills I will put in to warm ups to see how well people move, it’s also easy to spot just by looking at people who that is.
Total body coordination is something we’d really do well not to lose.
It’s it quite surprising how many people will watch the other people in the groups I teach that move what I’d consider ‘normally’ and are like “OMG, wow, that’s amazing.”.
Ummm not it’s not, that’s something we everyone should ideally be abel to do, so in truth the people that can more are not amazing, you’re just really really broken in a moment sense.
Don’ts get me wrong, I’m not talking about people moving like Ido Portal from day one.
More along the lines of having basic coordination skills and not making yourself look like your 80 because of how crap your movement skill is.
These are the three main movement I will get people doing (they give me all the knowledge I need).
1 – Inch worms (a lunge step to upper thoracic rotation is also added in)
2 – Spiderman/Lizard Crawls – ideally hey get their chest as low to the floor as possible
3 – Duck Walks & Sit Through
If the facility has one then I’d also like to see a rope climb as well, beginner level is using feet, I’m ideally after people to climb and descend using arms only.
The reason for these is simple, the first tests mobility/flexibility/stability.
The second looks at mobility, stability and strength.
The third is mobility, balance and movement coordination.
If we have a rope then that tests strength because I’ve found that while some people more well they are very weak.
When time is short and I need one simple test to assess everything in one go it will be the TGU (turkish get up), I will proceed to see how heavy they can go with the gold standard being 1/2 their bodyweight per hand, if someone can do that then good things happen.
Give the above a try, you can hope on YouTube and find them all easily if you’re not sure what they are.
You’ll also find adding these to your assessment methods will highly who need what and in what dose.
Try them yourself because while you don’t need to be perfect at everything you do, you need to be competent in demonstrating it well, otherwise you may look a tad foolish.
Ever read Super Squats?
It’s an older book however it’s well worth a read, not to mention 6 weeks of your time following the training program itself.
Wile easy enough to understand it certainly separates the strong from the weak.
It’s brutal mentally because it’s so simple.
The original training went something like this:
Press behind neck – 2-3 x 12
Squat – 1 x 20 supersetted with Pullover – 1 x 20
Bench press – 2-3 x 12
Rowing – 2-3 x 15
Stiff legged deadlift – 1 x 15
Pullover – 1 x 20
Done 2-3 times a week.
Worth a go for the experience if nothing else, you’d also do well to have the aim of getting to 300lbs in the squat or 20, the ultimate goal in the book.
So while the above is fun it’s not the only way to utilise this style of training, you can take the basic skeleton (sets/reps) and apply it to a great many things.
Staring movement on a weak area – 2-3 x 12
Select a large compound lift (DL, C&P, SQ, etc) – 1 x 20 superset with antagonist – 1 x 20
Pick a secondary lift for adding muscle – 2-3 x 12
Pick a lift antagonistic the the one just before this – 2-3 x 15
A little something for pump – 1 x 15
The movement you did in the compound 20 rep lift – 1 x 20
Here is an example of how you can use that structure.
Weeks 1-6 the classic Super Squat routine
Weeks 7-12 (you fancy some back and arm focus)
Kettlebell Clean & Sots Press– 2-3 x 12
Trap Bar Deadlift – 1 x 20 supersetted with Barbell Curl – 1 x 20
Incline Press – 2-3 x 12
Close Grip Pull Down – 2-3 x 15
Split Squat – 1 x 15
Barbell Curl – 1 x 20
Perform 2-3 times per week, perhaps aim to hit the 20rep on TBDL with 400lbs, ala Brawn and Stuart McRoberts.
I’m sure you get the idea.
The beauty comes from the simple structure that allows you to simply plug and play, just with some exercise variations.
Obviously you don’t need to do this and the overall specificity is lacking, however for people who just want general training (strength, fat loss, hypertrophy) and some guidance it’s quite useful.
Give it some thought.