Tag Archives: free gift

The KGB Method – Part 3

Putting it all together.
 
In parts 1 we looked loosely at how they days panned out.
 
Then through part 2 how you rotate the focus (daily or in a block of 3).
 
Below will be a brief example protocol you could potentially follow, however the main concept of this is to take away the idea of training different elements on different days.
 
The cycling or the movements and general focus of the training.
 
Finally it’s learning that just because you go to a gym or train that doesn’t mean you need to do body building style movements only.
 
^^ A trap many fall in to.
 
Okay, here we go.
 
– 3 on 1 off rotation
– Loading = go by feel or RM (rep max)
– Always leave 1-2 reps or something in the tank
– 2 lifts per session
– 20-45min per session (vary this each day)
– Rest as needed
 
Micro 1:
Day 1: Kettlebell – Fast
Day 2: Grappling – Slow
Day 3: Bodyweight – Flow
 
Micro 2:
Day 1: Kettlebell – Slow
Day 2: Grappling – Flow
Day 3: Bodyweight – Fast
 
Micro 3:
Day 1: Kettlebell – Flow
Day 2: Grappling – Fast
Day 3: Bodyweight – Slow
 
************************
 
Micro 1: 20-40min Sessions
 
Day 1: Kettlebell – Fast
 
A1 – Kettlebell Swing x 5-35 reps per set (p/s)
A2 – Kettlebell Shot-put x1-3 per arm (p/a)
 
 
Day 2: Grappling – Slow
 
A1 – Barbell Farmers Walk x20m, one bar each hand
A2 – Rope Climb* x1
 
*If no rope climb possible find something to climb 😂
 
Day 3: Bodyweight – Flow
 
A1 – Spiderman Crawl x20m
A2 – Inchworm/Down Dog x20m
 
Note down all the sets/reps you achieve, along with the loads used, remember though, you don’t need to keep the load the same each set, just saying.
 
************************
 
Micro 2: 20-40min Sessions
 
Day 1: Kettlebell – Slow
 
A1 – TGU x1 (p/a)
A2 – Renegade Row x 3-5 (p/a)
 
Day 2: Grappling – Flow
 
A1 – Sand Bag Lunge Shoulder Carry x 100m (p/a)
 
Day 3: Bodyweight – Fast
 
A1 – Plyo Push Up x3-5
A2 – CMJ x2 + Bound Jump x3
 
************************
 
Micro 3: 20-40min Sessions
 
Day 1: Kettlebell – Flow
 
A1 – Long Cycle x3min blocks
 
Day 2: Grappling – Fast
 
A1 – Sled Push x20m
A2 – Arm Over Arm Pull x20m
 
^^ Push the sled out 20m, walk back, sit down pull it back to you.
 
Day 3: Bodyweight – Slow
 
A1 – Single Arm Push Up x3-5
A2 – Pistol Squat x3-5
 
^^ Pause at the bottom of each rep
 
Repeat the above for one or two more rotations before changing exercises/movements
 
The above lasts for a total of 12 days, giving you 36 days for a full 3x repeat of it, of 24 if you do it twice, the aim would be to do a little more than you did the previous time.
 
That plays on the principle of Density (work done per unit of time), I’ve written about those before, just do a search on here via the tab and you’ll find more detail on it.
 
************************
 
As you can see the concept is simple, the training varied and you can be assured that the results will be plentiful.
 
Now you have the basic skeleton you can take it away with you and start to apply it.
 
Enjoy,
Ross
Advertisements

Leave a comment

Filed under Fitness, Nutrition & Health

Addicted to Exhaustion

Do you love volume? 
 
Smashing yourself in to a sweaty heap of mulch?
 
I do, truly I do.
 
My body however, well it no longer tolerates what it once did.
 
These days I could tell you exactly what will happen if I ramp up the amount I’m doing.
 
Week 1 – Feels good
Week 2 – Feels better
Week 3 – Death Reheated
 
The drop off rate is alarming, and that isn’t at a high intensity either.
 
Ironically if I was to play with loads at 80%+ with 5-25reps daily I can sustain that for months and make progress.
 
GTG style also works very well.
 
^^ This would be on one or two movements per day.
 
A session may look like this:
 
A1 – Press x6x2-4
A2 – Carry x60 seconds
A3 – Pull x6x2-4
 
^^ 1-2min rest between each movement
 
Creep that up by a standard volume increase, say
 
Week 1 6×2-4
Week 2 7×2-4
Week 3 8×2-4
 
Then these days bad things would happen.
 
Funny how sometimes that which we truly enjoy doing just isn’t good for us.
 
That being said I’f I was to have a high volume session I’d have to look at training every 3-5days.
 
By high volume I mean like I used to train only a mere 5-6 years ago.
 
Trade offs, trade offs, trade offs.
 
It is a struggle to let go of something you became so accustomed to.
 
I’d be that guy who was a true work horse.
 
If something wasn’t progressing then I’d simply do more work, there was endless energy and nothing slowed me down.
 
*Life looks over – “Aha, do I have a surprise for you.”
 
We only have so much that we can give.
 
So why is it why always try and give more than that which we have?
 
We could be here all day discussing that.
 
Our attitude of – “I just need to do a little more’
 
It’s a foolish one, seriously, the only person ho cares how hard you work in the gym is you, all the people looking on in awe will forget you the second someone else catches their eye doing more than you.
 
If you view of yourself is similar to mine form thee days of old, please heed my words.
 
Don’t break yourself.
 
It’s just not worth it in the long run.
 
Unless you are a paid athlete, like a legitimate one, not an Instagram one, they don’t count.
 
Working yourself in to the ground isn’t worth it.
 
For us average folk we can make leaps and bounds training every 3-5 days with higher volume/intensity styles of training.
 
Now there are many ways to train, I’ve shared plenty.
 
Some of which I’ms are you’ve seen and thought – I like that, I will try it, for 3 weeks, then got bored as results didn’t come as fast as you felt you deserved and thus you reverted back to your comfort zone of what you always did.
 
“Foolishness Dante, foolishness.”
 
In fact I’m going to extend a withered hand.
 
All you need do is ask and I’d happily write you something to do of the next 6months for free.
 
Why?
 
Why not.
 
It would be something you’d question because it’d be very different from what you’re doing (I’m willing to bet).
 
The question is this though, would you be willing to give it an honest go for 6 months or would your addiction to more get the better of you?
 
I guess we’ll see.
 
Enjoy,
Ross

Leave a comment

Filed under Fitness, Nutrition & Health

Delorme & Watkins 2.0 – Progressive Resistance Exercise, Reloaded 💪💪

*Explosions in the background, unicorns & rainbows too.
 
You’ve heard of this classic –
 
3 sets of 10 reps
 
– Set 1 10RM x50%
– Set 2 10RM x75%
– Set 3 10RM x100%
 
Make gains.
 
The original protocol was implemented to people of all sorts of situations, originally polio victims and the injured (usually ex-forces), plus omsk beginners to exercises.
 
Now before you throw the baby out with the bath water and say this isn’t for you because you’re beyond this level of training, know this one thing….
 
You’re not 🤗
 
That being said, here are a couple of ways you can apply this method to your current training if you feel that three sets just isn’t enough for you.
 
D&W Waves –
 
Establish your 10RM for a given lift (personally I’d take 90% of that load and check the ego as a true 10RM is brutal).
 
Perform the classic 3×10 x 50-75-100% 10RM.
 
Rest in-between each set as much as you feel you need.
 
Once you complete one wave do at least 2 more, starting each wave with the 50% load, then do the 75%, think of that as active recovery.
 
Three waves yields a hefty amount of volume, if you’re feeling up to it go for a 4th one, if that is too easy try a 5th.
 
5 waves will give you 150 total reps, that’s a lot of volume, it will be an even harder session if you super-set two movements.
 
Truly an epic session that would be.
 
D&W Ladders –
 
This is hard, seriously hard.
 
The reps are broken down in to one of the following options:
 
– 1,2,3,4
– 2,3,5
– 4,6
– Anything that adds up to 10
 
You can super-set or simply use the rest to add load to the bar for the next set.
 
Example: do 2 reps at 50%, load to 75% do two reps, laid to 100% do 2 reps, now repeat with 3 and 5.
 
This style of loading will allow you to actually utilise your true 10RM without the chance of any form breakdown.
 
You’ll find the above works well on larger movements.
 
D&W Super Squats –
 
I’m sure you’ve heard of this before.
 
You know the one, you load up your 10RM and do 20 reps with it.
 
Yea well that’s not going to happen and if it did then you didn’t use your true 10RM, sounds like common sense however many miss that point that an RM (repetition max) is exactly that, a max.
 
It means 100% effort to get all the reps with the load you have on the lift, with near perfect form and not one more rep could be gained.
 
To apply the Super Squat theory to D&W you’d need to make a load adjustment.
 
I’d say 80% of your 10RM is a good start.
 
Each session, or every other session you add 1 rep to each set.
 
Example: 2 sessions per week
 
Week 1 = 3x10x50-75-100%
Week 2 = 3x11x50-75-100%
Week 3 = 3x12x50-75-100%
Week 11 = 3x20x50-75-100%
 
Then you’ve got a choice, test your 10RM and see if there is any change and take 80% of that and repeat, or just add load and go back to 3×10.
 
All of the above are classics methods, hover when you blend some together great things happen.
 
Personally I’d advise going for super sets, two lifts per session.
 
Cover the following:
 
– Push
– Hinge
– Pull
– Squat
– Carry*
– Full Body*
 
*Optional, however if you don’t do these as main lifts then having them as accessory will be a good thing.
 
Here is an example training template you could follow and make epic gains with.
 
2 Training Days p/w
 
Day 1:
A1 – TGU 10×1
B1 – Front Squat (or squat variant) D&W – Ladder
B2 – Pull Up (or pulling variant) D&W – Ladder
C1 -Towel Curl Carry at Half Rep Position 20-40m
C2 – Hill Sprint 200m – AMRAP 10-15min
 
Day 2:
A1 – Sandbag Clean & Carry – 20m Repeats x15min
B1 – Stiff Leg DL (or DL variant) D&W – Waves
B2 – Dip (or pushing variant) D&W – Waves
C1 – Overhead Press & Waiter Walk 20m AMRAP 10min
 
Enjoy,
Ross

Leave a comment

Filed under Fitness, Nutrition & Health

All the 6’s

Morning Guys,

Who wants a nice simple two week progressively planned workout that you can run over and a over again?

If you’re still reading I will assume you do, therefore I shall give you that which you seek.

The workout is called ‘6’. I’m sure you can guess where this is going, but here is what the workout consists of:

4x Workout Per Week (this allows you to get in all the lifts twice per week)
4 Compound Lifts, 4 Assistance Lifts
1-3min rest between compound lifts, 60-90 between assistance lifts
Start off at 3×3 for compound lifts in workout one, then 3×4 in workout 2, 3×5 in workout 3 and 3×6 in workout 4. Once you hit 3×6 you add 2.5-5kg or more if you’re a behemoth and start he process again.
Assistance work is 6×6 with a tempo of 6-1-1-1. You may increase the weight on the assistance moves at the end of the second week along with the compound lifts or you may change the exercises.
2 days on (Mon/Tues), 1 day off, 2 days on (Thur/Fri), 2 days off

Here is one of the potential combinations you can try

You will only need 4 exercises per workout, 2 compound movements and 2 assistance movements, here is an example:

Monday/Thursday Workouts:

Warm Up: 5,4,3,2,1 Squat – 60,80,100,120,137.5

A1: Box Squat – 3×3 @ 140kg
Rest 60 Seconds -180 Seconds as needed.

B1: Deadlift (having them on the same day as squats will save you warm up time) – 3×3 @ 160kg
Rest 60 Seconds -180 Seconds as needed.

C1: Front Squat 6×6 @ 100kg
C2: Good Morning 6×6 @ 50kg
Rest 60 Seconds after doing both exercises done.

Tuesday/Friday Workouts:

Warm Up: 5,4,3,2,1 Squat – 60,70,80,90,07.5kg

A1: Wide Grip Bench Press – 3×3 @ 100kg
Rest 60 Seconds -180 Seconds as needed.

B1: Military Press (doing bench first will save you warm up time) – 3×3 @ 60kg
Rest 60 Seconds -180 Seconds as needed.

C1: Incline or Flat Fly (dumbbell or cable) 6×6 @ 20kg
C2: Supinated Grip Bent Over Row 6×6 @ 70kg
Rest 60 Seconds after doing both exercises done.

As you can see the workout is very simple, all you need to do is progress the weight on the compound lifts by small increments every two weeks and change the assistance exercises if that is what you want to do, or just add weigh to those too.

This might look easy but I can assure you that once you start adding more and more weigh to the bar it will become very difficult indeed.

Enjoy
Ross

Leave a comment

Filed under Fitness