Tag Archives: ideas

A book worth a read.

Have you ever read ‘The Warrior Diet’?
 
It’s quite the thought provoking little read.
 
While the science of it all is questionable in regards to the acclaimed hormonal responses etc, the overall premise is a solid one.
 
Here is a summary of the book in short:
 
– Eat in a time restricted period
– Whole nutritions foods should be the go to choice
– Making food choices for performance & health is key
 
In all honesty it is very easy to follow and is steeped in common sense more than anything else, you’d be surprised at the overall results you can achieve if you adhere to it.
 
That’s the key element though, adherence.
 
Do you think you can stick to it or is food something you rely on for comfort or perhaps other reasons apart from that of survival and necessity.
 
Questions worth pondering.
 
Give the book a read, you’ll likely find it novel if nothing else.
 
Enjoy,
Ross

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Training session structure 101

Don’t get your hopes up, this is nothing special 😂
 
If anything I hope it will give you a better idea/guide of what makes for an easily repeatable session set up and movement pairs.
 
– W/U – Arbitrary movement work to help you RAMP*
– Skill – Lift Practice, say Bent Press or Snatch
– Strength Section – For Hypertrophy, Strength etc
– Conditioning Section – Accessory work or a Finisher
– C/D – Standard cool down and flexibility development
 
Pretty simple, not gospel, just useful for some to know.
 
I would advise that you rotate your training days so that you have a mixture of Hard-Medium-Easy sessions.
 
Often an easy session with precede or follow a heavy session, that is just good common sense and planning, that way the majority of your training will be in the medium effort range, just right for making progress.
 
As for pairing things together, these work well:
 
– Push, Hinge, Loaded Carries
– Pull, Squat, Loaded Carries
– Full Body Lifts, Carries
– Sprinting Endeavours & Movement
 
The above offers a good way to set things up for super sets, tri-sets, circuits and so on.
 
As for sets and reps here are the guidelines I follow for myself:
 
– 90%+ lifts 10 reps total
– 70-80% lifts 50-75 reps total
– <60% lifts 75-250 reps total
 
Training 2-7 times per week following the above works quite nicely, just make sure you cover each movement pattern (push, pull, squat etc) equally for general GPP, if you need to add in SPP then hire a coach.
 
Use the above well, it might just make putting training programs tother easier than you currently find it.
 
Enjoy,
Ross
 
*Raise the pulse, Acclimatise to required movement patterns , Mobilise joints, Potentiate the muscles you’re about to use.
 
**The ‘A’ commonly stands for “Activate the muscles” I just don’t like the term so I changed it.

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4 ways the humble beach towel can make you stronger.

Morning All,
 
Given the return of the sun in the UK to means you still have use for your beach towel, however once the sun finally says it’s goodbyes I want to share with you some ways in which your beach towels can stave off becoming dust ridden and moth eaten until the next time the sun is out in full force.
 
1 – Towel Grip Pull Ups
 
Pretty self explanatory, throw it over a bar, tree branch or support beam, grab the ends and start doing pull ups.
 
2 – Towel Deadlifts
 
Wrap the towel around the bar to thicken it up and deadlift to your hearts content, you can also have two towels and hold them in a similar fashion to what you would doing a pull up (meaning you won’t be holding the bar, just the towels so make sure they are strong).
 
3 – Towel Farmers Walks
 
Put some plates or any weight in the towel, wrap up said weight and hold the end, from here carry them until your grip gives out or you hit your desired distance or time.
 
4 – Any Gym Cable Movement
 
Put the towel through the Carabiners and away you go.
 
Pretty simple really.
 
These kinds of exercises will give you a tremendous improvement in your grip, back and overall strength, start off lighter than you think you should and build from there.
 
Enjoy,
Ross

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Something to strip fat, get fit and strong as well

Litvinov Sprints.
 
They’re horrible.
 
Well, they’re good, but they’re horrible too.
 
Sergey Litvinov was a hammer thrower, one of the best ever you could say and was renowned for his training and his ability to train on the nerve.
 
The training protocol of his namesake was a simple Front Squat & 400m Sprint pairing, now it sounds easy, however here is what he used to do it with:
 
Eight reps of front squats with 405 pounds, immediately followed by a 75-second 400-meter run. He repeated this little combination for a total of three times according to the history books.
 
Oh, he was also only a 196-pound man, who front squatted 405… eight times, you know, no big.
 
*Barry Ross would also do similar with his athletes, lots like great minds think alike.
 
He would do this with various other lifts but the run would typically stay the same. 400m is great for power output and improving VO2 Max.
 
Now the big take home from this little anaerobic concoction is that you want to have a large compound movement followed by ann all out sprint, repeated 3 times.
 
Easy on paper, yet it will yield untold benefits in terms of strength, power, conditioning and mental grit, trust me, after the first one you don’t want to do it again, however you must because that’s how champions are made, that’s how winning is done.
 
Here are some example of compound lifts you may use:
– Cleans
– Clean & Press
– Clean & Jerk
– Push Press
– Push Jerk
– Jerk
– Deadlift
– Front Squat
– Squat
– Overhead Squat
– Snatch
 
The do a 400m sprint, rest as needed and repeat 2 more times.
 
The sprint is best left as a running sprint for most people, you can change it to say a sled push/drag, however you’ll then start to move away from the classic Litvinov ethos and create something different.
 
Try it for a couple of months 2-3 times per week, you’ll welcome the results.
 
Enjoy,
Ross

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A squat-less routine?

It’s well known that not everyone likes to squat.
 
While the squat is a key movement pattern that should be in a training routine, you can create one without.
 
Not my personal choice but it’s 2017 so let’s cater for those who don’t want to squat or might not be able to, for what ever reason.
 
What can you do?
 
– Hinging
– Pressing
– Pulling
 
Let’s look at how those would make up a workout.
 
It’s worth noting that you will still build some good legs without squats, however the squat is an incredibly athletic movement and at least one session per week would be good.
 
Okay, let’s put together a squat-less routine.
 
Day A –
 
A1: Snatch Grip Deadlift from Deficit 8×3
B1: Press 10×5
B2: BB Row 10×5
C1: Dips 4x Fail
 
Day B –
 
A1: Clean Grip Deadlift from Floor 6×4
B1: Incline Press 6×8
B2: Pull Up (weighted if necessary or pull downs) 6×8
C1: Curls 4×8-12
 
Day C –
 
A1: Snatch Grip Deadlift from Blocks (mid shin) 4×6
B1: Close Grip Bench 8×6
B2: DB Row 8×8
C1: Face Pulls 4×12-15
 
Day X – Optional
 
A1: Hill Sprint 5-10×60 seconds
B1: Prowler or Sled Drag 5-10x20m
C1: Loaded Carry 5-10x20m
 
Here is how it might look if put in to a weekly workout structure – 7 day split:
 
Monday – C
Tuesday – B
Wednesday – Off
Thursday – X
Friday – Off
Saturday – A
Sunday – Off
 
If only A/B/C used then pick three days per week to train at your convenience using the order C-B-A.
 
You will notice the varied levels of deadlift will place different emphasis on quad/posterior recruitment, the addition Day-X would further help leg development and conditioning.
 
In your warm ups some form of squatting movement patter would be personally advised so you still get the expose to the pattern, maybe some light goblet squats for example, just for good measure.
 
Remember that all good programs have at least one day of squatting, this is an option for those who truly detest squats and is a last resort.
 
Enjoy,
Ross

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