Tag Archives: endurance

Playing with Time

After writing a small piece on Gains Central the idea of ‘Timed Sets’ got touched on.
 
Given these are great little tools for giving people a variable shock and devotion from the norm they’re worth sharing here too.
 
As the name suggests you’re performing a set based on a length of time and not just a number of reps.
 
These are great for 3 reasons:
 
– Overload
– Mental Toughness
– Easy to Program
 
Here is an example of how you might utilise a timed set.
 
A1 – Squat x2min x4 sets
 
Pretty simple right?
 
Now you don’t need to have the time being a static thing, it can change set to set if required, this can allow for harder sets first or hard-easy sets.
 
A1 Squat –
Set 1 x120sec
Set 2 x90sec
Set 3 x60sec
Set 4 x30sec
 
Alternatively
 
A1 Squat –
Set 1 x30Sec
Set 2 x120sec
Set 3 x60sec
Set 4 x90sec
 
Honestly these are very enjoyable and also great for people who are short on time in their training because it will allow for accurate planning so that an effective session can be squeezed into very little spare time.
 
How long you decide to have the time of each set can be to your discretion, you might even choose to do 5min of non-stop squatting, tough yet 2 sets of that will be a good session for the day.
 
Here are two sessions I’ve personally alternated in the past when time has been tight, please be aware there was no specific warm up and I’d often use the first timed set as the warm up.
 
Session 1 – Kettlebells
A1 – Clean & Press x2min x3sets
B1 – Swings x5min x2sets
60 seconds rest
 
Session 2 –
A1 – Inverted Rows* x 2min x3sets
B1 – Squats** x5min x2set
60 seconds rest***
 
*Or renegade rows, or pull ups depending on gym kit
**Or kettlbell, barbell, sandbag, depending on gym kit
***Variable depending on what time I had, most session ended up being 20-25min only.
 
Very minimalistic, very effective.
 
If you’ve never tried timed sets before add them in as accessory work on smaller isolation lifts first because they catch a lot of people out because they’re easier on paper than they are in reality.
 
Enjoy,
Ross

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You can do a lot with one plate

Cheeky Challenge that came up in discussion last night:
 
Load a barbell with 1 plate (20 or 25kg), pick one movement and proceed to repeat it for 45min (use a timer).
 
Tally up your total reps, and you can thank me for the DOMS later.
 
I know what some of you may be thinking.
 
“1 plate will be too light on some movements and too heavy on others.”
 
Just so you know, you are 100% correct, especially for strong/advanced lifters.
 
However, for the average gym participant, this provides ample difficulty 🤗
 
Here are a couple of my favourites –
 
– Squat (any variation, FS, OHS are brutal though)
– Floor Press, Push Press, Push Jerk
– Strict Press (if possible)
– Bent-Over Row
– Upright Row
– Power Clean or Power Snatch
– RDL, Stiff Leg DL on Box and Suitcase DL
– Barbell Curl (if you’re a monster)
 
You get the idea.
 
The beauty of this is found in its simplicity.
 
Personally, I would also say that if you feel the need then in the last 15min (if you wish to train for 60min) you can do some isolation work on minor muscles, or you can just go home.
 
The common resistance to this style of lifting meets is that of “Won’t it be boring?”.
 
Usually said by the same people who watch things like Love Island, thus my answer is this; maybe, you’ll just have to try it and find out.
 
An alternative option I quite enjoy, still loading up one plate, is to pick two movements and pair them in a classic antagonist super-set.
 
^^ This gets an epic pump going and feels great.
 
One thing to remember guys is that this is not a magic program or something that will revolutionise training because it’s not meant for that.
 
It is meant to strip away your bullshit and force you to do some good old fashion work.
 
(High work capacity/density)
 
Unless you’re a professional lifter it’s worth remembering that a key element in training is to make it fun, next is to not take it too seriously and thirdly, it’s largely arbitrary.
 
The love of training runs deep in me, yet I am under no illusion that unless you get paid to lift it’s a hobby and nothing more.
 
By all means, enjoy it, have some focus, drive and goals in mind just don’t let them take over your life. Doing so will lead to anxiety and one clue to this is a destination in the upper abdomen with excess fat storage in the lower.
 
Seriously, look at people who take training way too seriously and you’ll see it in all of them.
 
They’re lean, muscular, fit and yet seem a little bloated and have that small fat pocket they just can’t seem to shift.
 
^^ A topic for another day because I’ve waffled.
 
Yea, try the 1 plate challenge, maybe for say 50 sessions.
 
Why 50?
 
Why not 😂
 
Enjoy,
Ross

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5×5, just not as you know it.

A great little protocol that will be good for fat loss, hypertrophy, strength endurance and fun.
 
I had this little training program come to me while walking last night.
 
This it by no means anything groundbreaking.
 
Keeping that in mind, I reckon it will humble a fair few if the proper effort level is given.
 
The basic set up –
 
– Pick 1-5 movements
– 5 sets total
– Each set is a 5min time block
– No Sloppy Reps
– Rest 3-5min between each set
– Train 2-3 days per week
– Enjoy for 6-12 weeks
 
A 5min block of time where you simply perform only one lift, sounds easy on paper, not so much in reality, especially if you don’t put down whatever it is you’re lifting.
 
Keeping a hold of a bar or piece of kit for 5min is quite the challenge both physically and mentally.
 
Of course in some instances it won’t be possible.
 
This is where the beauty of he above comes in to play and helps you regulate the intensity.
 
You don’t have to keep a hold of whatever kit you’re using or keep moving if it’s a bodyweight exercise you’ve chosen, you can stop an rest.
 
The main focus is on training density & work capacity.
 
You simply not what weight you used, how many reps you got an aim to beat that next session, simple.
 
I’d personally stay with the same movements for 3 week blocks, you can either repeat the same session for each of your 2-3 days or change the lifts each time, that’s up to you, just keep that the same for the suggested block.
 
Example 3 days –
 
*The warm up of the rest will be int he first 5min set, doesn’t have to be, it just saves time.
 
Day 1:
Set 1 – Kettlebell Snatch (don’t put down)
Set 2 – Farmers Walk
Set 3 – Kettlebell Push Press (don’t put down)
Set 4 – Pull Up – any variation
Set 5 – Kettlebell Double Racked Squat (don’t put down)
 
Day 2:
Set 1 – Sandbag Clean & Carry
Set 2 – Thruster BB (don’t put down)
Set 3 – BB Row
Set 4 – Kettlebell Single Arm Swing (don’t put down)
Set 5 – Press Up – any variation
 
Day 3:
Set 1 – The Bear Complex
Set 2 – Squat – any variation (don’t put down)
Set 3 – Power Snatch
Set 4 – Ring Dip
Set 5 – Power Clean
 
*Warm down with a good old stretch and marvel in all the good effort you put in.
 
^^ One thing to keep in mind with the above is there needs to be a focus on quality reps.
 
(Now imagine trying to do this with just one movement for all 5 sets of 5min….. Brutal)
 
Even though in the example I’ve said in some cases not to put the kit down, if your form is going to pot then don’t be a hero, put it down, grab some rest and try for a few more reps.
 
There will always be next session to try and make the full time.
 
Feel free to add in smaller movements as well, thing such as face pulls, reverse flies, bicep curls, skull crushers and so on.
 
The idea behind this little protocol is to get you focusing on achieving a decent amount of quality work.
 
Give it a try and let me know how you get on.
 
Enjoy,
Ross

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You Run Like Shit.

How well do you run?

Morning All,

After being in the industry for a fair while it’s become apparent that for some reason everyone assumes they can run correctly.

A foolish notion as many can’t.

Why do you think a lot of people who run have a bad knee, ankle, hip, lower back and so on. Poor movement equals poor overall body health, remember that.

It is a logical thought because we’re never really taught how to run, we just do it and have done since childhood, however just because we’ve always done something one way it doesn’t mean we are doing it the correct way.

Now before you worry and think I’m telling you to give up running, calm down, I’m not.

If running is something you enjoy then you must do it because it’s your right to, however you’d do well to actually learn how to run correctly, not only because it’s best practice, it will help reduce the risk of injury and improve longevity.

To run effectively you not only need good patterns, you also need a solid base of strength. Yep, lifting weights can help make you a faster and more effective runner, counter to many popular beliefs.

Personally I’m by no means an avid runner, it’s just too boring for me. As such here is a nice little resource to get you started –

https://www.runnersworld.com/…/a2081…/proper-running-form-0/

If you want my best advice though it is this; hire a running coach (ideally one with a solid reputation).

Enjoy pounding the pavements,
Ross

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