Tag Archives: fat loss
Or is it dice now?
Once upon a time die was considered the singular term and dice was plural, however I think now it might just be dice for both singular and plural.
Anyway, this nifty little tool can provide some great training sessions.
All you need to is have one (you can use two, or you just roll one multiple times like a logical person would).
^^ Personally I quite like having two though as there’s nothing better than rolling two of them and getting a double 6.
If you are a person who needs structure yet finds it hard to stick to said structure then this will be a great tool for you.
Simply follow the below:
Set up 6 sessions for each of numbers on the dice.
1 – Clean & Push Press > Pull Up: Super Set
2 – Sprints (any kit)
3 – Deadlift > Kettlebell Swing >Farmers Walk> Floor Press: Giant-set
4 – Slams (any kit – think ropes, med balls, sand bags, etc)
5 – Squats
6 – Front Squat > Squat > Lunge: Ti-set
Next for the sets and reps, as an example.
On the lifting rolls form the above:
First roll (one dice) = reps you will do (1-6)
Second roll (two dice) = sets you will do (2-12)
That’s it, you may get a very easy day, or a very hard one, these don’t include warm ups though.
On the CV option from above:
First roll (one dice) = seconds of work (10-60 seconds)
Second roll (one dice) = seconds of rest (10-60 seconds)
Third roll (two dice) = total amount of rounds (2-12)
Personally I’d only preform one of the example sessions, even if it ended up being something like this:
Squats – 2 sets of 1 rep.
See it as a gift for a low volume session, the temptation would be to avoid doing more because when I’ve prescribed this in the past people have thought they’ve known better and make what would have been a very easy session stupidly hard by doing extra because of ego, then when the dice cast gave them a hard session they couldn’t perform.
Poor performance apparently happens to 1 in 5 you know.
Don’t give in to your ego, train once per day, if you have an easy session today, then train again tomorrow, if that is again super easy, train the day after that as well and keep repeating this until you get a session that takes a lot of effort and then you HAVE to rest for one or two days.
It’s a nice was to have some structure and yet still a good amount of variety because you don’t know what you will roll (unless the dice are weighted), so you could end upsetting the same session a couple of times in a row, unlikely however it might happen.
As you can see the above is super easy to plan/program.
My main advice for you would be this though; have 4 numbers with things you don’t do often and really need to be doing more of, and two that you like doing, this sill help your overall progress because we get better by doing the things we need to do (or don’t do), not what we want to do.
So go grab a die, or dice and have some fun.
P.S – if you’re really sadistic you can use D&D dice.
The clean & press (push press/jerk) is a great movement.
Whether you do it with a barbell, dumbbells, kettlebells, odd objects or people, it yields some great results.
As far as looking for a movement that covers everything, this is pretty damn close to being perfect.
I say close to because you can’t get maximal speed/power like you could with a snatch, nor the raw pressing strength like that of a bench press, or even the leg strength from a squat, you get the idea.
That being said, it’s still epic.
If you have any of these in your list of goals:
– Increase LBM
– Lose Fat
– Increase Athleticism
– Look Cool
Then this is a movement you should be doing in abundance.
These days we have a lot of choice when it comes to training, and while this is great it’s also a problem because the level of results based on the average gym goer have gone down over the years.
Having too many options is the devil.
Back in an almost forgotten time when I would teach classes (well, small groups), the training would be simple, so much so that some used to complain and not come back.
I didn’t miss them, they didn’t have faith int he process and just wanted to have their bis appealed to and their ego stroked.
One thing with training is often the most effective stuff (once you’re past the point of beginner gains) is often a little dull and very repetitive.
To add in all the fancy and flamboyant stuff requires skill.
Not skill in coaching, although that is a necessity in my eyes, it requires skill from the participants in said training because if they can’t keep up then they need to take a step back and start at a level appropriate for them, less the don’t progress.
Anyone who’s worked with large groups will be able to give you lists of what works well and what requires some extra time/attention.
Anywho, back to the C&P.
Here is how you might apply this glorious movement to a three day per week training protocol.
This would yield Fat Loss as the primary function, LBM would be secondary and Strength as a by product.
All C/P variations done with a bar.
Day 1 –
W/U – Kettlebell Swing x15min (5/15 interval)
A1 – Clean & P/P x5-3-2-5-3-2-5-3-2
B1 – Front Squat x10-8-6-8-10
C/D – Stretching
Day 2 –
W/U – Bear Complex 3-5reps x15min (vary load as needed)
A1 – Clean & Press x1,2,3,4,5,6,7,8,9,10
A2 – Bent Over Row or Pull Up x6-8
C/D – Stretching
Day 3 –
W/U – Loaded Carry (hug & shoulder, alternate) 20m x15min
A1 – Clean & Jerk x3-2-1-3-2-1-3-2-1-3-2-1-3-2-1
B1 – Floor Press x4-6×4-6
C/D – Stretching
Rest periods can be kept int he 60-120second mark after each wave, rest only long enough to change the weights int he way or briefly if you are going to keep the load static in a wave.
– 5 > add load, 3 > add load, 2 > add load > rest 120sec
– 5 > 20sec, 3 > 20 sec, 2 > 20sec > add load and rest 90sec
You get the idea.
This is one example, there are many more.
There are endless videos on how to do this, here is one decent one:
Sadly we live in a world where the larger majority of people don’t wish to know ‘why’ something works, they just want something that works.
Now, what works will largely depend on these following factors:
– Training age
– Chronological age
– Health status
– Physical status
– Individual difference (genetics)
We can throw in a few more however those are some pretty notable ones people tend to miss along with this one:
– What is the desired outcome/goal
It’s fair to say not everyone wants to know how things work.
This is cool, however that means that said people should do as they’re told because if they don’t wish to know more than they don’t get to sit at the big table.
A fair compromise, wouldn’t you agree?
Well here are the intervals for you, no further detail, just protocols you can use, then reuse time and again.
1 – 30/30/30 –
Pick on lift and do 30 seconds on, 30 seconds off for 30 rounds.
2 – 12/8 x20min –
12 seconds all out sprint, 8 seconds recovery, repeat for 20min. Use a watt bike or erg for the ability to track power output (make sure it stays high/consistent).
3 – 30/60 x30min –
Pick one movement/activity and do 30seconds work, 60 seconds rest, repeat for 30min.
4 – 1/2/3/4/5 –
An accumulation of work. You start off doing an interval of 60 seconds, then rest 60 seconds. Next do 2min of work and rest the same 60 seconds, then 3min of work and so on, all the way up to 5min. Hill sprints are nice here.
5 – 20/20/20 –
Pick two opposing movements/activities.
Perform the first for 20 seconds, rest 20 to change moves, perform the second for 20 seconds, repeat for 10-30min.
This works well with classic lifting movements.
6 – 5/15 x10min –
5 seconds on, 15 seconds off for 10min, best served with power related movements, such as medicine ball slams, rope slams, etc.
7 – 5/2.30 x30min –
5 min on, two and a half off. A classic aerobic interval.
Try this with loaded carries of 30-50% body weight, by the end of 30min (4 rounds) you will know its benefit.
There could be many more options.
In truth the original title of this was 17 Interesting Intervals.
Why did I chop it down to 7?
Put simply it’s because simply copying protocols won’t get you anywhere because you will always lack that deeper understanding of why you are doing what you’re doing.
While I may know the reasons for the above, you still don’t and that won’t help you become better, either as a coach/trainer or a person who enjoys training.
My real advise is as follows:
Learn how to program based on correct work to rest ratios for performance.
This is instead of doing what every other jackass does just to make people tired.
If tired is how you want to feel then go run marathon, do 1000 burpees, or 20 3min rounds on the bags, you will feel nice and dead however you might not get any benefit from it.
Go away an learn about interval programming, what true HIIT actually is, for the love of all that is holy do better because you owe it to yourself.