Tag Archives: learn
Once again we will be calling upon our friend the dice.
Instead of training 2-3 days per week though you’ll be training everyday, or if you want to also leave that to fate you can flip a coin to see if you’re training, then go to the dice to find out what you’re doing.
Here is how your training would work.
You’ll be doing one these movement parings:
– Push & Hinge
– Squat & Pull
– Loaded Carry & Sprinting
^^ You can do them in this sequence, meaning they repeat every 4th day, or you can choose to do only one pairing, it’s entirely up to you.
The exercise choice is up to you.
Next you will roll the pair of die, the number you see is the reps you’re doing, so 2-12 and in the case of the carry/sprint it means 20-120m.
Next up you will roll the pair three times, this will give you the time limit you’re training for, so 6-36min (this includes your warm up because you’ll be ramping/waving the loads/effort each set).
Once you’ve gotten your reps and your time limit you train.
The aim of this is to improve density/work capacity.
Give me a second I will roll the dice and see what I get for three days of training, I will pick movements too.
Day 1 – Deadlift & Floor Press: 4reps, 27min
Day 2 – (clean) Front Squat & Bent Over Row: 7reps, 13min
Day 3 – Bear Hug Carry & Sprint: 80m, 24min
Not a bad little rep/time count.
Th difficult thing with the above would be for the times you get a session lasting 10min or under, it would get it to the heads of most people as they’d feel their training wasn’t one enough.
Now this might be true, however it would give you focus in the time you had.
Too many people mess about and waste time and this eliminates this issue entirely, the only hard part will be picking the movements you wish to work on.
“It is vain to do more with what can be done with less.”
You see this in fitness all the time.
People start up a fitness business because it is their passion and all they want to do is help people.
While this is all very nobel and altruistic it has a glaring flaw.
If someone is truly passionate that is.
This little shred of wisdom is often forgotten in the passion fuelled haze of progress –
Not everyone shares your passion, nor do they want to share it and as such they don’t want what you have to offer.
^^ Newer people and even some older ones in fitness take this personally when they really shouldn’t.
It’s not personal, it’s just business.
That’s the problem with making your passion your business.
It’s your passion, not everyone else’s and trying to force people to feel the same way you do about XYZ is a surefire way to crash and burn.
Now I’m not saying that you shouldn’t care about what you do, however you do need a healthy amount of disconnect from it and to understand that if you do decide to make your business something that surrounds that which makes your heart sing that you might be doing a solo.
This isn’t aimed at shitting on your dreams.
It’s aimed at giving you a dose or reality because I’ve seen so many people fail and it’s not something wanted for you, or anyone embarking down the route of running a fitness business to be fair.
Fail to heed this warning at your own peril.
You’d also do well to remember that this is said from experience because it just so just so happened that this befell me and it took years to understand.
As such I failed my way to success 🤦♀️
So if you wish to make it in the endeavour above you must not only make the focus of your work YOUR passion, you must make it appeal to the passion(s) of your target audience/clients/buyers.
It’s less about you and almost always all about THEM.
Keep this in mind and you’ll find your dreams don’t end up in the dumpster like many others have before yours were even dreamt up.
Be passionate, just also remember to be vigilant.
***The how, what & why***
Before you think it, this isn’t related to the Komitet Gosudarstvennoy Bezopasnosti.
In this particular incarnation of those letters they mean the following:
Three different days.
Three different focuses.
Three different outcomes.
You might just find this the refreshing change up in your truing that you need.
*3on-1off or 2on-1off-1on-1off works the best I’ve found, however you can work this in to however many training days you have per week.
Kettlebell Day –
3 bells are chosen (4kg difference each bell, ideally 8kg) a light-medium-heavy set as it were.
You might choose 24kg, 32kg & 40kg, you will alternate between those based on feel, once you choose your bells you’re stuck with them for the session or until you’ve mastered the heaviest one, at which point you go up a bell size, using the above 32,40,48kg would be the new set.
The aim of the day is to build strength, power, endurance and general fortitude (LBM).
You’ll find your grip, glutes & core gain quite the benefit from this style of work.
Grappling Day –
Don’t worry if you don’t grapple, it’s the principle that matters and it is this:
– Pick things up with your hands, carry, load, throw, push or drag them.
This is a day for things such as sandbag carries, follow day cleaning the weight on to a block.
Ideally you’ll be working with bodyweight as a baseline, then you can have a heavier/lighter option in the form of more bags of different/awkward objects.
Clubbells, Indian Clubs, Maces, Hammers, Bars and all the other good stuff like these fall in to this day.
This day serves as a dual purpose strength & conditioning tool, plus it will have a great crossover to daily life and making you anti-fragile.
Plus if you grapple it will also help that as well.
You’ll build a solid set of mittens, glorious glutes & mighty abs.
Bodyweight Day –
Learning how to get the most out of the least is truly a skill the frugal possess.
A skill we should look to bring to our training as well.
Mastering basic skills such as running, jumping, crawling, claiming, bridges, planks, hanging around and how to move well is something EVERYONE can benefit from, literally.
The purpose of this day is to help you develop at the very minimum the infant form of gymnastic abilities.
Once you master ‘feeling’ your body and working with it instead of against it you’ll find your overall awareness goes through the roof, not to mention improvements in posture, grip, glutes and core.
There we have it, the first part of this simple yet surprisingly effective method.
Now you know how the days are set, and what to expect (well, a taste of it), you must understand why.
Knowing the why is the most important part.
If my why, the why of this little system fits your why then you’ll achieve great things from it.
Say they don’t match, that’s cool because you have plenty of other options out here.
On this occasion at this time we just don’t see eye to eye this time around, perhaps in another life 💪💪
Okay, the reason why this got put together was simple.
It’s about improving quality of life for the long term.
Helping you become strong, move well and able to face almost every daily task without a second thought.
You’ll also find this is great as you can do it anywhere, you don’t need a gym, you can have all the kit on your own or amongst a group of friends.
Your progress is on your hands.
Part 2 to follow.
We do like to complicate things, don’t we.
Then we often proceed to ask for specific advice.
Which of course is immediately ignored if it doesn’t fit our bias or what we want/expect to hear.
Take this classic –
Person A – “I want to lose weight, I just don’t know what to eat.”
Person B – “Good old whole foods is often a good approach, along with keeping portions in check and being mindful of how much you’re eating overall.”
Person A – “Yea I know that, but what do I eat?”
Person B – *Gives examples and options.
Person A – “I don’t like any of that. Ugh, this is so hard and restrictive”
It is at this point if someone is talking to me that I will face palm and give up all hope with them.
These people are not asking for an answer, at least not an objective one anyway.
Many merely want agreement with that which they already believe or want to think.
Can you lose weight while eating junk food?
Yes, 100%, however you won’t be abel to consume that much and your health may suffer greatly.
If you’re an adult and you can’t get yourself in check with eating habits and food choices then you’ve got deeper emotional matters to worry about.
The amount of people who’ve asked for help and ignored the that which is given is truly impressive.
Frustrating as well.
So many want to know what they can get away with, or how they can sneak in snacks, or if they deserve a treat and other such bollocks.
I will be frank, if you want to carry large amounts of body fat then more power to you, crack on.
Do i personally agree with people being overweight, no, no I don’t, the reason why is simple; being overweight for most people is 100% their choice.
Yep, I said it, their choice.
I’m sure some people are seething at that comment.
At this stage in my life I just don’t care anymore.
The world and its dog will come up with any and every excuse, medical condition or extenuating circumstance as to why they are overweight (or obese).
*Pleas note, there are indeed some rare conditions that royally screw people over, however in my life I have only met 1 such person, everyone else had their life in the palm of their hands. Call me a cynic, however I doubt very much you’re the same as that 1 person.
Truth is in most places it’s because they eat too much.
Thyroid condition or no thyroid condition, you don’t see TV adverts with overweight starving people in 3rd world countries.
Lack of food, which is indeed a terrible turn of events and rather unfortunate for them, yet if those who call on ‘medical aliments) found these poor unfortunate souls a thyroid condition and weren’t over weight it’d be ignored or something else would be spun on it.
In short calories and total food amount consumed matters.
Hmm, bit of an odd rant there, however you get the point.
People will cherry pick all the time.
Sorry to say no amount of cherry picking will change what is.
It might make you feel better or appease your cognitive dissonance, however it won’t change a thin, only you can do that.
So good people of the internet, do you agree or not?
Leave your thoughts and feelings below.
You lost a lot of weight.
All of the admiration, adulation and applause were yours.
It lasted for a while, then slowly over time it faded.
Frustration began to set in.
Why were people not still kissing your ass like they should be, it’s heresy!
What was once exceptional had now become your new standard, to be maintained moving forwards, forever.
Given this new stature and pressuring requirement, there was only one thing you could do.
Rebellion against the cause.
You rebelled so hard and so triumphantly that you ended up right back where you started, only worse.
Weaker, fatter, more depressed and filled with self loathing because you ‘let it all go’.
It didn’t stop there though, oh no.
You continued to eat your emotions and slide further down the hill you’d strived so hard to climb.
Excuses were made left right and centre because it wasn’t your fault, it was everyone else’s, they were the problem, if only they’d been more supportive if only they’d been more appreciative of all the hard work you put in to achieve what you did, if only they cared…
Now writhing in your own self pity fuelled bullshit, you blame everyone except the one who matters.
Don’t worry though.
I get it.
The pressure of having to stay at your new peak, to hold a new standard, to truly move forwards and leave all of ‘that’ behind.
Without our past who are we?
People even stat to mention how you used to be, after you made you change and before you had your fall, that place they saw you as more than just a mere human.
Now you’ve come to the point where it’s time to reclaim what was yours, to get back to where you were.
Fanfares, supportive friends and all the motivation is once again yours.
Oh my dear, struggling so valiantly to get back to that place, that place where people adore you, it is what drives you.
Gloriously you claw your way back to the peak and the precipice, to once again bask in glory.
All of the admiration, adulation and applause that were yours are so once again.
Now it is only a matter of time before you repeat the same cycle, again and again and again because you never really do it for you, it’s all for them, always for them.
If it wasn’t you’d keep climbing, even when the crowds are deafeningly silent, you’d struggle on to become ‘the best version of you’ that you claim in your motivations rants to want to be.
I get it.
You don’t really want to be the best you, you want to be seen as the bet you by other people, to be constantly reminded of how great you are or well you’ve done and it’s okay to want that.
Just be honest about it.
Otherwise you’ll keep climbing to the same rocks and willingly falling off them each time things get hard and you can no longer seen the line.
No go, do it for you.
I truly hope you prove me wrong on the above.