Tag Archives: knowledge

How would you do things differently, if given the chance?

Is the game you talk as good as the one you play?
 
Since being able to get in what some would consider to be classic lifting again one main thing has been noticed.
 
There has bene a lot of strength lost.
 
After getting a few injuries (non-lifting related) that stopped any real squatting for the best part of 3 years there has been a great cost to the numbers.
 
Same goes for pressing too.
 
Deadlifting an pulling movements on the other hand haven’t shown anywhere near the same total loss.
 
Don’t get me wrong, there has still been a decrease, yet with the regular use of kettlebells and endless pull ups, the posterior chain seems to have held on to more than expected.
 
When looking back at older training diaries and seeing what was compared to now what is I did have sit and chuckle to myself.
 
This is because in some of the written example sou things I’ve done article wise, for for various other things all of the numbers were based off of times in my life where strength was at a peak because all I did was lift.
 
In truth I wasn’t really that strong anyway, in the grand scheme of things I was weak, now I’m even weaker.
 
Oddly the only thing that can be done is to slightly lower ones head with a genuine smile as the ego accepts reality and finally lets go of one inflated and now redundant piece of itself.
 
After years of people tell you how strong you are for your size and things like that, which in the context were correct, to know know & realise it’s all but gone is quite an odd feeling.
 
Yet… it’s okay.
 
While this weakness that is now inhabiting this body can’t be denied, there is a crossroad coming up.
 
Aim to rebuild and gain something new that is reminiscent of the old, or take a completely different path altogether.
 
Don’t get me wrong, the temptation to try and recreate the old is strong, however to now have the opportunity to actually do thing differently is quite exciting.
 
Personally I know a lot of people who still kid themselves.
 
They think in their mind they’re still as they are 10 years ago, instead of what they have become.
 
Clinging on to the past, the ‘used to be’ brigade.
 
Seeing them and how they are is not anything I want for myself, so it makes the decision for me, it’s time to change things and not look back.
 
Think of all the times you hear your seniors say something along these lines:
 
“If I only I knew what I know now back then.”
 
Well it’s hit me in the last so many days that is the exact place I am personally in.
 
Back at the beginning.
 
A true chance to start over, so why not do what no one else ever actually does and really do things differently?
 
Be mad not to really.
 
While I admit it stings quite a bit, there will be no better time than now to truly break away from the past and grasp the chance to become something new and smily see what really does wait at the end of going down a different road for once.
 
As opposed to doing more of the same.
 
Mentally this is going to sting, yet to not be a hypocrite I can’t now go against what I’ve written above.
 
After all, in my eyes it’s better to be someone who can say with shame what they currently do, instead of cherry picking their Sunday best performances as the markers of their worth.
 
This brings up the memory of this old quote:
 
“You’re only as good as your last performance.”
 
Perhaps you’re in the same place of reset.
 
If so, knowing what you know, what will you do differently this time around?
 
Enjoy,
Ross

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Things get harder or you simply get better

“You’ve got it easy now, just you wait until you’re my age, then you’ll understand.” – Everyone over 30.
 
Since just watching a hilarious video on the difference between being 20 & 30 it got me thinking.
 
Once I’d stopped chuckling away that is.
 
A lot of people will say that your body slows down, this is often in reference to your metabolism.
 
Meaning you’ll gain fat easier and find it harder to lose.
 
Next is that you’re not a strong, building sucre take more time, and basically as you get older it all gets harder as opposed to when you’re young and seemingly invincible.
 
To be fair, this is true for ‘everyone else’.
 
What do I mean by ‘everyone else’, glad you asked, I shall explain.
 
Usually the people that chime on about the above, especially the topic of middle aged spread and finding it harder to lose fat build muscle etc.
 
These people are the ones who didn’t really give any though to looking after their bodies in their formative years.
 
Many didn’t build decent based of athleticism or strength.
 
In fact, personally I know a lot of people who peaked in high school, as the term goes.
 
You seem them now, out of shape, in poor health, often with a can of monster & some calorie laden snack in hand.
 
They wills top to have a chat, usually saying who ‘good’ at whatever they used to be. How they used to be ‘lean & muscular’ and any/all that other suff they used to be.
 
Essentially they’re trying to save their ego/pride.
 
Now speaking purely for myself and my experiences this is usually because as a kid/teen I didn’t peak in high school, or even sooner after that.
 
Nope, it took decades to work, now being in my 30’s there is only one truth – I’m still getting better with age.
 
Yep, even reading that I know how it sounds, yet it’s true.
 
While personally the physique, strength and athleticism possessed are nothing spectacular, it’s far beyond that of the average person in their 30’s.
 
While it’s easy to say it all gets harder as we get older.
 
(Which it can do, if we don’t prepared/adjust accordingly)
 
Usually the struggle is the result of you just making poor choices.
 
No if’s, but’s or excuses, you simply make bad choices.
 
Of course medical exceptions or crippling injuries & unfortunate events aside as those can cause quite the significant trouble and require a shift in priorities.
 
For those without legitimately andy of above, you just got lazy and made bad choices.
 
Will me writing this help or miraculously have people change their minds and se/find a better path?
 
Nope, not in the slightest.
 
Yet there is far too much positive smoke that gets blown up peoples bottoms these days, thus it doesn’t require me to do it as well.
 
How you are in life (exceptions above mentioned) is a result of the choices you make or choose not to make.
 
Take a long hard look at yourself in the mirror.
 
Are you happy with what is staring back at you?
 
Be honest, if you say yes then that’s awesome.
 
However it’s okay to say no.
 
The ‘body positive brigade’ may shame you into feeling that you need to accept not being physically at your best, or eating more nutritious food because that’s somehow shaming other people that don’t do the same, however you’re better off ignoring people like that truth be told.
 
There’s no shame in wanting to keep you body physically in shape and eat well for your health.
 
Give the above some deep thought.
 
In truth it doesn’t really get harder as you get older if you don’t let it, and it’s only the case for those that want it to be because it’s the prefect excuse to someone who ‘used to be’ something to cling on to that.
 
You don’t need to be one of them, remember that.
 
Enjoy,
Ross

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An Art to Admire

Body Building is great.
 
Right?
 
What a lot of average people don’t see or even know about is the level of dedication those who look like body builders actually put in.
 
It’s most impressive.
 
What does a body builder look like you may be thinking.
 
A good question, by this and on a perusal note it’s the sort of look where someone see’s a persons that is heavily muscles and has a decent level of conditioned, says to the person how good they look, makes their excuses for not looking that way themselves and then utters this behind the body builders back –
 
“They’re on steroids. That’s why they look like that.”
 
Now, this is a sign of petty jealousy by most because there are plenty of natural’s who look this way and haven’t taken single thing.
 
So if you’re wondering what a BB’er looks like, that’s the answer.
 
True enough some will be on the Richard, and while that is a very key piece of the puzzle for those who almost seem to defy their genetic potential, they still had to put in the work.
 
One thing that does wear a little thin is when BB’er will state that the drugs don’t do that much, to which this would me the reply to that:
 
“So if they don’t do much, if anything, why take them?”
 
Trut is PED’s work very well, and most people on them wouldn’t have achieved what they have without them, at least not at the very highest levels.
 
That being said, the drugs don’t do the work, plenty of people are on the Sauce and don’t look like they are.
 
This is often due to poor training, terrible nutrition and abhorrent lifestyle habits.
 
Decent BB’ers are masters of the following:
 
– Self Discipline
– Nutriton
– The Mind Muscle Connection
– Consistency
 
Seriously they’re on another level mentally.
 
(Plus most are also ferociously smart too)
 
Knowing a fair amount of decent ones it’s easy to see they’re a different breed, and watching them train is quite mesmerising.
 
They feel each muscle, they got for the stretch, then deeply concentrate on contracting it to within an inch of its existence, reporting this until there is nothing in the tank, then they do a couple more reps for good measure.
 
Nutrition wise they’ve spent years getting it right, tracking everything they eat, learning to listen to their body, knowing what has them hold water, drop water look harder, feel strong and everything in-between.
 
When it comes to fat loss of body recomposition, hiring a BB’er will be the most sensible option.
 
Not a ‘functional trainer’ or someone with fancy letters post name, a good old fashioned body builder who put in the graft and changed their body shape from one extreme to anther on multiple occasions.
 
Plus you’ll learn a lot about the philosophy they hold too.
 
It’s not just about looking good in trunks or a bikini.
 
The subtleties of a goal, appreciating the journey, breaking free from the scale number and finally accepting that it’s how you feel & look that has way more impact than being a specific weight.
 
Oh, you’ll also find that most of them are ‘lifers’.
 
Entrenched in their love of the process.
 
You see body Building is a 5min fad, it’s a life long lesson in how to become better.
 
Take some time to look at what many consider the ‘Golden Era’ – 70-80’s.
 
Become inspired and then go hire one (ideally a good one with proven results for their clients & themselves).
 
If we’re all honest looking good naked is a worthy goal and priority to have, and anyone who states otherwise is lying to themselves 😂
 
Here are three tips I’e gained from some good BB’ers:
 
– Nutrition is the first priority
– The muscle you feel stretching the most grows the most
– Control (& feel) your reps, TUT is your best friend
 
In closing, body building is great.
 
Enjoy,
Ross

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The Universal Training System

Did you know that there is one simply training system that pretty much everyone can do.
 
Squats & Push Ups 🦵💪
 
Taking away all the movement options, calisthenic skills such as hand balancing and the almost endless options for training with next to nothing except your own body and some floor space.
 
Squats & Push Ups are what essentially everyone has.
 
(Unfortunate medical conditions/accidents will be the exceptions to this, sadly)
 
Narrowing things down suddenly people will complain it’s too simple, too boring etc 🦵💪
 
Ironically these are the same people that won’t willing to do some of their own investigation into training and want it all handed to them on a plate, they’re ‘training entitled snobs’.
 
Basically they want it all for nothing, same goes for magical results with no effort too, they’re an odd breed.
 
Anyway, the two basic human movements above can be very fruitful in training when done correctly 🦵💪
 
Believe it or not you can get in full body training with these two movements (to a point).
 
The keys to achieving that would be to PULL yourself down into the bottom of each movement, and creating total body tension (braced abs through each movement)
 
In the press up this means scapula retraction, lat engagement and really pulling yourself towards the floor to feel all the muscles int our back working.
 
Plus also keeping your glutes squeezed as tight as humanly possible too, not sagging here please.
 
Same applies to squats, using the hip flexors & hamstrings to pull yourself down feeling them creating as much tension as possible.
 
Simple yet very effective 🦵💪
 
You’ll find that in limiting oneself to these suddenly all the other options for training with nothing other than the floor and yourself start to find their way into your head.
 
Many will say “Can I do XYZ as well?”
 
Of course you can, yet you didn’t do them before so why should it be believed that you’re going to do them now?
 
We shall look at some options to train the two above 🦵💪
 
Option 1 – 30/30/30
 
30 seconds of Press Ups (5-10 reps)
30 seconds of squats (10-20 reps
Repeat for 30min
 
Option 2 – 10×10 + 6-0-X-0 Tempo
 
10 sets of 10 reps, simple enough.
 
The tempo is what makes things interesting because int he eccentric you won’t simply be lowering yourself for 6 seconds, you’ll be PULLING yourself down for 6 second.
 
Ideally creating max tension on the eccentric each rep, then explosively coming out of the bottom position.
 
Rest 60 seconds between sets & alternate Squats & Press Ups (meaning you’ll do 20 total sets).
 
Option 3 – Climbing the Ladder
 
Perform 1 Press up
Perform 2 Squats
Perform 2 Press ups
Perform 4 Squats
 
Keep adding 1 press up and 2 squats each set for one of these time periods – 20-30-40min.
 
You’ll wonder how the toilet ever go so low to the ground the next day.
 
🦵💪🦵💪🦵💪🦵💪🦵💪🦵💪
 
There you have it, the universal training system for everyone.
 
Of course there are a plethora of variations of the two movements above, meaning you’ve got an almost endless amount of variation.
 
I’d suggest repeating the same sessions for 2-3weeks, then chaining something up, be that the movement variation, the tempo, the rep schemes, etc.

Often time when people complain of not knowing what to do, stripping things back to the bare essentials suddenly has them remembering they know more than they let on. 

 
Now there really is no excuse not to train productively.
 
Enjoy,
Ross

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A sensible approach to 1000 rep training

While staring up at a clear blue sky yesterday I allow my thoughts to wonder.

Seeing them pass by, some fast, others slow.

These three threads lingered long enough to pull on.

1 – Have conviction in your goal.
2 – Sacrifice is necessary for success.
3 – A sensible 1000 rep training protocol.

Yep, the last one had me sit up an write it down before it vanished into the ether.

Here is how it works:

500 reps – mobility/restorative work -10-15min

Meaning it’s done in the warm up, say sets of 50 reps per movement, gives you 10 total movements and can be easily done in 15min.

I wondered where this came from, then realised since I’ve personally been doing ‘movement’ work before my JJ drilling I total around this many reps across the movements used to warm up.

Cawls, Kosac lunges, band pull apart, arm circles, etc.

As a result aches/pains in specific areas has dissipated, movement have improved and I’ve been able to ‘find’ another area that has been restricting my shoulder (intercostals funnily enough) because of better feeling/sensitivity.

300 reps – Wenning Warm Up -10-15min

A great little gem from Matt Wenning, I will link the video because his explanation is worth 10min of your time.

https://www.youtube.com/watch?v=o61dLV9ccXA

The only difference is using 3 movements instead of his recommended 4.

The three cover: Prime Mover, Synergist, Stabilisers.

Now to the last part.

200 reps – Main Work – 30 to 45min

This can be from one lift only, such as ‘Squat 10x20x120kg’ or you can have 100 reps for your main lift and 100 for accessory work, the breakdown of the 200 reps is up to you.

Personal bias likes these options:

– Main Lift Only
– Main Lift & 1 Supplementary Lift (agonist or antagonist)
– Main Lift & 2 Supplementary Lifts (agonist or antagonist)

All very simple, and would last anywhere for 50-75min total.

Of course this doesn’t delve into the tempo you can play with, the rep breakdowns or overall programming, it’s just a novel way of using a 1000 rep system to your advantage.

Give it some thought.

Enjoy,
Ross

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Twigs or Tree Stumps

Leg day, it’s a great day.
 
There are endless options for training based on your specific goal.
 
Without delving into that side of things though let us look at first ‘how’ the legs like to be trained.
 
While not gospel, this is a good overall guide.
 
Anterior Chain – High Time Under Tension (TUT)
Posterior Chain – Heavy &/or Fast
 
In a nutshell that’s it.
 
Muscles such as the quads and various other ones in what fall under the guise of the anterior chain (front of the body), tend to like to be under a lot of tension, and for sustained periods of time.
 
As such the sub maximal loading, for higher rep rangers tend do work very well here, as does things such as hill sprints, pushing sleds and so on.
 
Due to their ability to recover well you can really nail them.
 
Whereas the hamstrings, glutes, and other posterior chain muscles like to have that real deep high threshold motor nit recruitment going on (HTMUR).
 
This is achieved with higher sub-maximal loads, lower reps and more focus on CAT (compensatory acceleration training), or speed work.
 
To contrast the two in very basic movement or exercise selection –
 
A1 – Squats 5-7×15
B1 – Walking Lunge 3-4×20-25 (per leg)
 
A1 – DL 5-7×2
A2 – Triple Bound Jump
B1 – Stiff Leg DL 3-4×8-12
 
You may be wondering about calves, those in my experience response well to very high volume, stupidly high in fact, plus they’re incredibly strong too, so don’t be afraid to train hem with say 2-3 sets to momentary muscular failure.
 
To combine the anterior/posterior into one session you’d get something like this:
 
A1 – Triple Bound Jump x3-5 sets (stop before speed slows)
A2 – Stiff Leg DL x6-12
B1 – Squats 4-6×15
C1 – Calf Raise 2x Fail
 
Strong and powerful legs are the sign of true athleticism.
 
Many will spend the majority of their training time hitting upper body, say for an arbitrary number that’s 66% of their total training.
 
Really they’d do far better to have that be focused on the legs, at least in the earlier years of training.
 
Setting up a 5 day split may look like this:
 
Day 1 – Lower Body (quad & calf focus)
Day 2 – Upper Body (chest & back focus)
Day 3 – Off
Day 4- Lower Body (hamstring focus, with some supplementary shoulders or arms)
Day 5 – Off
 
This would then repeat.
 
Sadly it’ll get discounted by many due to there not being enough upper body, yet that’s the very same reason why so many people in the gym have terrible legs.
 
Of course the above is merely something for you to consider.
 
Plan your training how you see fit and based on your specific goals.
 
Enjoy,
Ross

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⏱ Fitness in 15 Minutes ⏱

All that you will find below has been field tested.
 
Working many weird and wonderful hours over the years my own training occasionally took a back seat 🥺
 
There was two main choices in dealing with this:
 
🤬 – Get angry & moan about how unjust the world was
🔐 – Find ways to unlock training potential in limited time
 
The latter was opted for.
 
I called it Amber Light Training because you’ve got just enough time, however you need to make a good choice of how to use it.
 
It’s worth remembering that while you can gain some impressive results from hitting on 15min of training, there is one HUGE caveat –
 
Nothing will work unless you do 💪
 
Keeping this in mind, here are 5 short sessions that provide a lot of bang for your buck.
 
– 30 rounds of 30 seconds
 
This works wonders with 3 movements, my favourite was as follows:
 
A1 – Kettlebell Swings x10
B1 – Press Ups x10
C1 – Goblet Squats x10
 
You’d do 5min on each, meaning 10 sets of 30 seconds, you only rest the time between you finishing the reps and the start of the next 30 second round.
 
🏃‍♀️ – Hill/Stair Sprints
 
Pretty simple, you find something to sprint up & walk back down, this is repeated for the entire 15min.
 
🔨 – Hard Hitting 5-3-2
 
I chose a sledge hammer and a tyre for this when I did it.
 
First round was 5min of solid hitting
Rest 3min
Second round was 3min of solid hitting
Rest 2min
Last round was 2min of solid hitting
 
Done.
 
Doesn’t have to be the above, this also works well for punch bag work, skipping sprints, continuous kettlebell swings, continuous squats, loaded carries, crawling and much more.
 
💪 – Hypertrophy Hell 7-5-3
 
Similar to the above, just with different timings and no rest, plus this is about creating as much constant tension as possible in classic lifting movements.
 
A1 – RDL x7min
B1 – Dips x5min
C1 – Seated Row x3min
 
The reps can vary, I personally found that focusing on a tempo of 6-0-X-0 or 4-0-2-0 was great and kept completing reps until I needed to take a brief rest, then carried on.
 
This isn’t about max loads, the RDL I had something light like 80kg (straps too), it was all about creating the tension, the metabolic stress and ensuring once the timer rung out the end of the round (I’d set it 5 seconds before the actual time – so 6:55, 4:55 etc) to allow me to safely put the weight down/stop and move straight onto the next movement.
 
A second session like this I did was as follows:
 
A1 – Squat x7min
B1 – Pull Ups x5min
C1 – Press Ups x3min
 
🦎 – The Lizard Life
 
A brutally simple & effective 15min of moving like a lizard, as the name suggests.
 
This was all about improving mobility, active flexibility and yielding results in a different way.
 
You see too many people get obsessed with training needed to leave them feeling destroyed, and it’s just not sensible because it will stall results/progress.
 
Admittedly I’m personally bias towards results, not everyone shares that view, and this is cool and one reason we must choose our clients wisely.
 
👍👍👍
 
There you have it, 15min is more than enough time to build some impressive overall fitness (GPP).
 
All you need to do is focus on putting in the effort because sometimes, often times, doing less better trumps doing more poorly.
 
Enjoy,
Ross

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Fellow Trainers & Coaches, this ones for you.

Who are you?
 
Do you even know or are you merely playing a role designated to you by the industry or your peers?
 
A lot don’t know who they are, truth be told.
 
On top of this they’ve also go no idea what their core values or corse beliefs (as some call them) are and it leaves a lot to be explored in regards to their fitness identity, yet before you can delve into these you need to understand your core principles first.
 
What is a principle?
 
Principles represent an objective reality that goes far beyond mere cultures and individuals.
 
For example, fairness, integrity, and honesty are all principles that people will cite as core values, while not wrong these are less optional/person choice (which a core value is) and expected in regards to possessing humanity.
 
When asking the above questions people end up giving a list of words, some the words are mutual human principles (universal laws some might say), while true they tell little about who YOU are and more importantly WHY you are.
 
So what is a belief/value?
 
They can be considered one an the same however typically values are born of what people choose to believe in.
 
People hold specific view, ideas or experiences that have shaped the way they see things, and are ultimately internal, subjective, and malleable (over time).
 
This means they may evolve and perhaps change as experience, life or their overall needs (place in life) change.
 
If a given belief is something that might be altered providing enough sufficient evidence/experience is presented, then it’s a value.
 
To some this means they are not important because to them if something is truly important then it doesn’t change, their core believe is things are infallible – this is fair, yet do they know why this is something they hold onto so deeply?
 
^ That’s the big question and the one of ‘know thy self’.
 
Values are important in expressing our individuality, and they can be used in business tactically to accomplish certain objectives, such as attracting the right clients that will work well/gel properly due to similarly held philosophies.
 
Knowing all of this can truly help your business develop.
 
There is no limit to how many core values/beliefs you can have.
 
Just be sure to know where they come from, meaning are they internal and unique to you or are they based on universal principles that everyone holds.
 
The former show people you, the latter are a given and just sound nice.
 
For example, one of my core values/beliefs in fitness & fitness subsides is this:
 
‘Results matter most.’
 
Some hold the same feeling, thus we get on well and can work together with ease, others don’t and as such they will be passed onto someone else because it’s not my place to change their mind.
 
Such people will come back when they’re ready.
 
Another is:
 
‘Knowing why is more crucial than knowing how & what’
 
Most want to know what to do, and how to do it, few consider why though, and this leads to a lack of overall commitment and adherence, at least in as much as my own experience with people have provided.
 
Thus people that ask questions that circle around to ascertaining why tend to have a strong affinity to the style of coaching utilised by myself, those that don’t get passed on.
 
Lastly:
 
‘Choose wisely & accept all that comes with it’
 
Procrastination is the devil, brining along endless excuses and back-pedalling, in this life it is strongly believed my muggins here that we all have the ability to choose to do or not to do something, then we must accept the consequences, lessons and fruits of it.
 
Being willing to take that on your own shoulders is crucial because in the majority of situations no one is making the choice for you, not really, it’s always you.
 
As such people won’t be coerced, the choice is theirs.
 
Having all of this in mind helps establish who one is, and because of that there is no self-doubt.
 
When applied to business it bring in the right people because that is what is desired/needed, and while it doesn’t take those that don’t share the same sentiments bad people, it does make them a waste of time.
 
Give the above another read and ask yourself, who are you?
 
Enjoy,
Ross

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20 rep sets are not fun, yet they are.

It’s very much a mental battle for a lot of people to get through.

There are ways you can break down the reps.

5-10-5
10-10
10-5-5
5-5-5-5
12-8
2-4-6-8
2-3-5-10

You get the idea, with this style or breakdown and what can be considered a rest-pause set.

This may allow for longer overall progression based on the ‘top set’ (the one with the highest reps), where as simply doing straight sets of 20 the limit will be your 20RM – around 60% 1RM.

A downside to this though is that people will rest too long.

While rest is vital, when it goes past a certain point it can change the training stimulus, or perhaps even render it null & void.

Here is an example of how the rest may work:

5 – rest 10 seconds
10 – rest 10 second
5 – rest 60 seconds, onto next set.

So you’re not going off to fill water, or chat and really rest, you’e simply putting down the weight for a second, shaking out the nasties that have accumulated and then hitting the next set.

Another example:

10 – rest 15 seconds
10 – rest 60 second, onto next set.

To make this style of work even more effective, for say hypertrophy/strength you can play with the TUT like this:

Reps 5-10-5 (you can use one TUT of all of one for each)

5 reps at 4-0-X-0 (or all reps at this)
10 reps at 6-0-X-0
5 reps at 2-0-X-0

All ways to make training super effective.

In regards to keeping this, a 3 week period before change is good (for various neurological/nervous system reasons).

When the there week point hits you can change the reps, the movement, the TUT, the loading, honestly there is a lot of variation, however here is an example:

Week 1 –

Movement: Front Squat
Reps: 5-10-5
Tempo: 4-0-X-0 (all reps/sets)
Load: 80kg

Week 2 –

Movement: Front Squat
Reps: 5-10-5
Tempo: 6-0-X-0 (all reps/sets)
Load: 80kg

Week 3 –

Movement: Front Squat
Reps: 5-10-5
Tempo: 8-0-X-0 (all reps/sets)
Load: 80kg

End of micro-cycle, change of either movement or minor variable.

There is honestly an endless amounts of things you can do, all will be potentially beneficial to you hitting your goal and as such the above is just something to consider in apply 20rep work – ideal for home training.

Enjoy,
Ross

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Is it possible to constantly change your training & progress?

Well yes, and actually no.

You may have heard of Conjugate Training/Periodisation.

Or Concurrent, Cybernetic are also other terms for something similar.

Here is a great article by Elite FTS – https://www.elitefts.com/…/16-week-conjugate-periodization…/

Read that for some truly epic detail, here is the short version of what it is:

You frequency (every 1-3 weeks) change the lift you’re doing to help with continued novel stimulus to achieve progressive overload.

However, what you’ll find is that the way this is applied in the gym or lifting is that of keeping the movement pattern the same and simply tweaking the variation of that pattern for the desired need.

As opposed to changing the movement itself to something completely different, this is where people go wrong.

You see conjugate training tends to work well on those who are very strong, very experienced or following a very good coach.

Most who try to do it on their of fail miserably, not all mind you, just most.

The idea that WSBB used was to hit a movement for two weeks, the first was to set a new PR and the second was to break it, then they’d not go back to that potential variation for, well, perhaps ever.

This philosophy aligns with the Russian quote I’ve mentioned many times over – “The same yet different.”

As an example if we look at the hinge as the main movement pattern, we can now look at all the variable you can tweak.

The word variables is the one to note because most people will merely look for exercises can come up short quickly, one because they don’t really know what they’re doing and two because they’re too lazy to do any detailed research.

Okay, the variables you can manipulate in the hinge:

– ROM
– Stance
– Balance
– TUT/TUL
– Speed
– Grip
– Angle of Pull
– Accommodating Resistance
– Kit Utilised

You can see where this is going. There are endless options of variables you can tweak on say a conventional deadlift, let along going into partials, deficits, sumo and all the other great choices to play with.

One simple idea behind conjugate is that you’re always hitting a PB, and often working in a 2-3week wave because the nervous system has usually had enough at 3 weeks of max output work, which is why then selecting a different variation of the movement that will help build on the main lift (main lift because conjugate is used in powerlifting most often) the total absolute load handled will wave up and down – to avoid crashing.

Honestly it’s a great method for gaining multi-skill growth, however it’s not easy to apply unless you’ve got a deep understanding of it.

Take a look at the article above, go buy the West Side Barbell (WSBB) books, read all you can and gain understanding because without it any attempt to apply it will just leave you frustrated and potentially hurt.

Also dig in to concurrent training as well, as this is the method used by multi-sport athletes (think heptathlon, decathlon etc).

https://www.elitefts.com/…/overview-of-periodization-metho…/

http://gcperformancetraining.com/gc-blog/concurrent-training

Enjoy,
Ross

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