Tag Archives: minimal strength

One Tool, Multiple Results

Rack-less Progress.
 
You’ve probably read posts on here before about making progress without the need for anything more than one piece of kit.
 
Today we shall circle back around to the classic barbell & plates without the use of a rack.
 
(Could be fixed barbells as well)
 
In the modern world of programming sessions there are some people that have finally started to come around, or back to, the idea of movements first, muscles second.
 
The reason being that you’ll find by prioritising movement you cover essentially all of your muscles.
 
Some isolation/specific accessory work is cool, however for the majority of people it shouldn’t be their entire program.
 
As for the barbell, we shall be looking at the movement options and then put together ideas so that you can do more with less.
 
I reckon 2-5 for each section should be enough to get you started.
 
Okay, here we go.
 
Movement/Full Body:
 
– Clean & Jerk (or press/push press)
– Snatch
– Bent Press
– TGU (Turkish Get Up)
– Roll Out (kneeling or standing)
 
Loaded Carry:
 
– Zercher
– Farmers Walk (single arm)
– Waiters Walk
– Drag Curl Carry
– Spartan Carry
 
Hinge:
 
– Power Clean/Snatch
– Hang Clean/Snatch
– Deadlift (multiple variation, snatch grip, deficit, sumo, etc)
– Good Morning
– Windmill
 
Squat:
 
– Squat (multiple variation, front, zercher, overhead, etc)
– Lunge (multiple variation, side, reverse, curtsy, etc)
– Step Up
– Hill Walk
– CMJ (counter movement jump – advanced only)
 
Pull:
 
– Row (multiple variation, supinated, pronated etc)
– Clean/Snatch High Pull
– Curl (multiple variation, wide, narrow, reverse etc)
 
Push:
 
– Press (multiple variation, flat, overhead, floor, reverse, etc)
– Tricep Extension (multiple variation, overhead, flat, etc)
 
As you can see there is a lot of choice, and this is without even going into barbell complexes either.
 
This is an example three day training week using the movement premise above.
 
To make this a challenge worth your time you may only use 10-20kg plates when loading the bar or progressing.
 
Yep, no small plates, this will mean you put more emphasis on how to progress/plan things going forwards.
(You can of course change this based on your goal/needs, it’s not gospel, merely a suggestion)
 
Day 1 –
A1 – Snatch – 7×2-3
B1 – Floor Press – 4-6×6-8
C1 – Drag Curl Carry – 10min xTotal Distance
 
Day 2 –
A1 – Clean & Jerk – 7×2-3
B1 – Supinated Bent Over Row – 4-6×6-8
C1 – Waiters Walk – 10min xTotal Distance
 
Day 3 –
A1 – TGU x5-10 reps per side
B1 – Bent Press x5-10 reps per side
C1 – Hack Squat 5×20
 
Once you hit the rep goals (7×2-3 = 21 total reps top end), either choose to add load or change the exercise for that movement.
 
Enjoy,
Ross

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***Why training 2-3 days per week is actually better for you than 5-6***

Across the years of ramblings you’ll find many a message on here.
 
Some align and fit together nicely while others contradict each other.
 
Each post is often written based on its own context, however in fitness you will find that most of the time things don’t really line up, unless you loos specifically for things to make it happen.
 
Take the above, training 5-6 days per week is 100% the best option for some people, especially competitive types or those with specific goals.
 
In fact, hitting up to say 15 sessions or more per week is the way for some, just not all.
 
Would it be great if everyone could train multiple times per day?
 
Yes, if you look at all the information, both imperial and anecdotal, you will find that training for around 45min per session (that is time spent in the working zone, that doesn’t include warm up/cool down) done multiple times per day is literally the best way to train.
 
There is only not problem, it’s not viable for 99% of the people.
 
Okay, maybe 98%.
 
You see while the above is great on paper it doesn’t take in to account that little thing called ‘life’ for most average people.
 
Yes you are an average person, just like me.
 
As such you don’t need to total 800+ training sessions in a year, you just don’t, I mean come on people, yo’ve got to live as fulfilling life that has more than just training in it (unless you’re a super athlete and paid to do a sport/train, in which case you do your job).
 
This is where you find training 2-3 days per week helps.
 
It seems like it’s not enough.
 
Trust me I understand that agonising pang.
 
At one stage in my life even saying those words would freak the shit out of me and I could swear that I’d just instantly gained 3% body fat from uttering such heresy.
 
Obviously that didn’t happen, however it was quite the large clue that the ‘healthy mindset’ of fitness has become poisoned and in fact my addictive personality had taken over.
 
You see my end there is a tendency to replace one addiction with another, that’s a story for a different day though.
 
So what can training 2-3 days per week do for you?
 
Well….
 
– More freedom to have a life & pursue other pleasures
– Require logical training (no fluff, just productivity)
– Ample recovery
– Higher adherence as getting 2-3 days in out of 7 is easy
– Reduced stress
– Progress (due to actually recovering – SAID, GAS, etc)
– Time, you get more time and that is a precious thing
 
With the points about they are all pretty self explanatory.
 
The big three though are having less Stress due to not needing to live in the gym, if you only train twice that’s cool, whereas having set rota of 6sessions and when miss one you freak out it just doesn’t make for progress.
 
Also training less days means that you are more productive and can really give it a good effort and then actually recover enough from said session to legitimately progress your next session. Very hard to do if you train all the time.
 
Lastly is the fact you’ve just got more time.
 
This means you can give more attention to life, perhaps even tidying up your nutrition or just generally being more chilled because training is there to enhance your life not take it over.
 
Now I can’t just let you go without a little something.
 
This is not body body building, it will be for overall strength and conditioning, if you would like a specific example let me know in the comments below.
 
Here is a small template for training 2-3 days per week.
 
Day 1 – Posterior Chain Focus
Day 2 – Full Body Focus
Day 3 – Performance Focus (optional)
 
Some training ideas:
 
Day 1 – Posterior Chain Focus
A1 – Deadlift (any variation): 5-25 total reps
B1 – Pull Up: 50-100 total reps
C1 – Odd Object Clean & Press: 10-100 total reps
 
Day 2 – Full Body Focus
A1 – Squat: 50-100 total reps
A2 – Dip: 50-100 total reps
B1 – Bent Over Row: 50-100 total reps
B2 – Press Overhead: 50-100 total reps
 
Day 3 – Performance Focus (optional)
A1 – Power Clean or Snatch: 5-25 total reps
B2 – Push Jerk: 5-25 total reps
B2 – Sprint: 30-60m
C1 – Loaded Carry (any position/variation): 10-20min
 
Give training less an honest effort, you’ll be amazed at the results you can get from doing less better.
 
Enjoy.
Ross

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All too easy.

Think about training movement patterns as opposed to muscles.

Not new by any means, just not popular anymore.

We’re very caught up in the minutia these days, married to one training style as it were.

There are hundreds of exercises for each movement patter.

  • Push-Pull-Squat-Hinge

You also have rotation, full body, locomotion (carries) crawling & climbing.

Pick a movement each day you train, just one and with one choose three exercises.

Example: Push

  • Push Press (main lift) – 15-25 total reps – 85%+ 1RM
  • Bench Press (accessory lift) – 25-50 total reps – 65-85% 1RM
  • Dip (isolation lift) 50-100 total reps – 65% 1RM & under

Example: Pull

  • Muscle Snatch (main lift) – 15-25 total reps – 85%+ 1RM
  • Pull Up (accessory lift) – 25-50 total reps – 65-85% 1RM
  • Bicep Curl (isolation lift) 50-100 total reps – 65% 1RM & under

Example: Squat

  • Front Squat (main lift) – 15-25 total reps – 85%+ 1RM
  • Split Squat  (accessory lift) – 25-50 total reps – 65-85% 1RM
  • Walking Lunge (isolation lift) 50-100 total reps – 65% 1RM & under

Example: Hinge

  • Power Clean (main lift) – 15-25 total reps – 85%+ 1RM
  • Stiff Leg Deadlift (accessory lift) – 25-50 total reps – 65-85% 1RM
  • Kettlebell Swing (isolation lift) 50-100 total reps – 65% 1RM & under

You see, putting training together isn’t hard, it’s even easier if your goal is GPP.

*GPP – General Physical Preparedness, or just to be fitter, stronger, leaner etc.

Train each movement every 5 days consistently and you’ll surpass 90% of gym members.

I like to keep things simple these days because I’ve learned over time it’s often better.

If we can’t progress with something simple then we’ve no right making it complex.

Enjoy,
Ross

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5 exercises you’re not doing that will change your life.

 
In the modern age the mentality of training is heavily influenced by body building.
 
Now don’t get me wrong, there’s nothing bad about this, however not everyone wants to be one, some want strength, others want performance and a few just want to move better and enjoy life.
 
Give the influence of BB’ing most peoples training is constructed around open chain isolation exercises.
 
Again, nothing wrong with this, however there’s so much you than you know.
 
The 5 movements below will literally change your life in the following ways:
 
– Add slabs of lean muscle
– Build strength
– Increase mental fortitude
– Strip fat
– Improve movement patters (mobility, flexibility etc)
 
Be prepared, chances are you don’t do these at all.
 
1 – Clean & Press
 
2 – Turkish Get up
 
3 – Loaded carry (farmer walk, bear hug, overhead hold, sled drag, prowler push)
 
4 – Rope climbing (or climbing in general)
 
5 – Front Squats
 
Why these 5?
 
Apart from he fact people don’t really do them I will list some benefits in correlation with their number:
 
1 – Explosive power & strength
2 – Full body coordination, improved ROM, stability, strength
3 – Conditioning (strip fat), strength, stability, mental toughness, power
4 – Helps you climb trees to get down your kite
5 – Strength, stability, ROM, posture
 
Now there is one movement that you may feel also needs to be in there and I’d agree, the deadlift should be in there as well.
 
6 – Deadlift – snatch grip variation especially :3
 
You’d be surprised the body you could build doing those exercises, however many of you won’t because they don’t fall in to the norm and fit the status quo, shame.
 
If you’re one of those who has the courage to brea away from the norm here’s a protocol you can use to make that change you’ve been looking for –
 
*Number to correlate*
 
– 5-25 total reps per movement (1,2,5,6)
– 80% + 1RM loading
– 10-20min total distance covered (3/4)
– Train 2-5 times per week
– Session length 45min tops
– Track everything and aim to progress where you can
 
Seems simple, however you have your movements, you can choose to do them with dumbbells, barbells, kettlebells, odd objects and much more.
 
Just aim to break the norm if you really want to get some results.
 
Enjoy,
Ross

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