Tag Archives: programming

What most PT’s don’t want you to know

I’m going to let you in on a secret held closely by those in the fitness industry.

The majority of us have no real clue what we’re doing.

Honestly, in the early days apart from knowing a few basics on from (even that is questionable) when it comes to putting together training programs we’re woefully underprepared.

This is speaking from experience.

Initially what got given to people was nothing more than copies of what had been found in books or learned in passing by those more experienced.

This wasn’t really programming, it was merely getting people to exercise and expend energy.

Don’t get me wrong, for the larger population of gym-goers all they want is to feel like they’ve done something, they care little for the details or even if what they’re doing is optimal for them.

So long as they enjoy it that’s all they care about.

Do you know what, that’s 100% cool because if it keeps people training then it doesn’t really matter if their coach/trainer doesn’t really know what’s going on, so long as the client is happy that’s the priority.

It took me years to really get a good grasp on programming.

Even then there was still a lot of gaps.

Of course, over time a deeper understanding has been gained and now more can be seen in each successful program/protocol that is out there.

Has this improved my ability to coach/plan?

Yep, without a doubt.

Has it been something I will share with my clients?

Nope, most don’t want to know. They just want to be told what to do, how hard to work and that’s it.

Sadly the only people care about the quality and details in training programs are the coaches (and a few unique clients).

Thus you don’t have to be good at the above to do well in fitness, you just have to give the people what they want, a solid business tactic.

One word of warning though, the approach of giving people methods without understanding will only really work on beginners.

This is why you rarely see a PT/Coach in a gym wh works with anyone at the intermediate level or higher (they lack the depth of knowledge to do so), and do you know what, this is a good thing because it’s almost more hassle than it’s worth.

Being someone who has gone through various stages of learning and coaching I can tell you this much, no one really cares how much you know.

No one cares that a decent program can take several hours to write, in fact, most will be just as happy with something you cut & paste from the internet (cookie cutter stuff).

The only person that will ever know is you.

If you want to delve this deep then these three books are good places to start:

– Super Training by Mel C. Siff and Yuri Verkhoshansky
– Periodisation by Tudor Bompa
– The Transfer of Training in Sport by A.P. Bondarchuk

You can also find a lot of great info online for free.

Another gem of a book is Viking Warrior Conditioning by Kenneth Jay.

The choice is yours, my friends.

Enjoy,
Ross

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Lingering Logical Loopholes

The experiences, expectations and biases we gain over a lifetime lead us to some rather interesting beliefs.
 
We end up thinking, feeling that things should always go a certain way and when there is a slight difference we end up potentially rejecting this new happening/process.
 
Now, this is not to say that what happens is wrong or bad, it’s just different.
 
Different doesn’t mean pain-free or without discomfort.
 
After all, learning or accepting how to learn that there are more than a select few ways of getting a result is not always easy, yet it’s often worth it.
 
The above thought came from a small epiphany I had.
 
If you’ve followed these ramblings over the years you’ll have noticed the programming element has undergone some drastic growth and a couple of days ago a large piece of the puzzle finally got put in the correct place.
 
Upon writing down various numbers, in-fact letting it all flow out and just ‘happen’ is the best way to describe it.
 
What was in front of me made sense, and so did all of the other documents, books and programs I’d read over the years. At last, I didn’t just see the pattern, I understood it.
 
I will tell you something funny though.
 
Even in knowing what was now on the paper right in front of me and the reasons why it would work, in the back of my mind this thought cropped up: “It looks too easy.”.
 
Coming from a background that held the attitude and belief that ‘hard work trumps all’ and ‘do more, do better’, it was apparent this still held some sway, even knowing better.
 
These days I personally try to follow the tome of “Do less better than more worse.”.
 
Still, that thought of something looking too easy still cropped up.
 
Funny, right?
 
Letting go of outdated beliefs is one of the hardest things we can do, and it will take time yet be 100% worth it in the end.
 
What old notions (if any) do you find pop up, even if you know better?
 
Leave your thoughts below.
 
Enjoy,
Ross

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You don’t need to know this, yet you probably should if you’re a PT

How much thought do you give to your programming?

Like honestly, how much?

Being someone who’s no longer shiny new in this industry I’ve given quite some extensive time and thought to programming over the years.

In doing so I’ve seen some rather interesting patterns.

Today I’d like to touch on a few of them.

All of which I’d seen in literally one of the first books I read.

I know right, it took almost 2 decades before all the pieces began to click in to place and these random (not really random) numbers made sense.

Up until this point most of the programs I’d done were largely copies of what successful protocols cropped up.

While the numbers I’d give people made sense, if I was truly asked why I could probably give at least 60% of the full answer, however the rest was still a little ambiguous.

Anyway, hopefully this info will help you learn faster than I did.

That is if you’re will to learn.

Key Principles:

– Total Volume (weekly/monthly % of total lifts)
– Waviness of Loads
– Same yet Different (exercise transference)

We shall start with the last point as it’s the easiest to grasp.

You pick movements that are similar enough to allow progress yet different enough to avoid overuse injury.

I know, very simple and once you base your training programs on movement patterns (needs) you’ll never be stuck on exercise selection.

If you only program based on exercise then you’ll be stuck in the realm of frustration.

Example: Front Squat > Squat > SBBS > Hack Squat

^^ All the same yet different that allow you to progress, working these in 2-3 week blocks is good. You can do more if you choose however that will differ based on the goal/needs of the client.

Next up Waviness of Loads, also called loading variability or periodisation.

Put simply you use different % of your max to avoid overuse/stagnation. That said there is more to it.

You could keep the load the same and play with the effort of the set based on the RM (repetition max) or vary the relative intensity (% of RM compared to 1RM)

Example: Set effort with static RM.

Say your 10RM is 100kg, meaning that is 100% effort and you’d only be able to do one set at that weight with that amount of reps for the day.

You can take 3 rep ranges and translate these to Heavy-Light-Medium days, like this:

H: 7-9reps, w/10RM loading
L: 1-3reps, w/10RM loading
M: 4-6reps, w/10RM loading

The load stays static, you can plan days with higher effort/intensity levels which might have lower total sets/volume and others that have low reps and all the sets.

While the load is the same the result/stimulus you’d get would be different, yet similar (one you can focus on form and acceleration with low fatigue, the other TUT and mental toughness).

This is one methods of playing with the programs loading, or at least how it feels and how often you can repeat effort with heavier loads.

Second option –

Example: Using 85% of your 5RM (which is 85% 1RM)

Relative intensity ^^ that is what this is.

Most see 5x5x85% 1RM written and this is actually not quite right because if 85% of your 1RM is the weight you can do for 5 reps (5RM) once then you’ll have no chance of doing it for 5 sets.

Instead we take 85% of our 5RM and start there.

If your 5RM, 85% 1RM is 100kg, then you’d take 85% of that which would be 85kg which is about 70% of our fictional 1RM.

This will give you room to progress eat week by adding load, as one option of progress.

In your programs you can use the above to vary the loading in a logical fashion.

(If you like numbers then relative intensity is for you, if not then playing with the effort % of a set in the H-L-M format will be better).

Right, now for the tricky one – Total Volume & weekly/monthly % of total lifts.

This is the real tricky one to grasp.

There are 4 numbers to remember for breaking down your total monthly volume in to weekly needs: 15/22/28/35.

These numbers are % of total volume based on each week.

If we have say 200 total reps you wish to achieve in a specific lift for that month, say the squat, here is how it would look:

Month 1:
* On week 15% of 200 = 30
* On week 2 28% of 200 = 56
* On week 3 35% of 200 = 70
* On week 4 22% of 200 = 44

^^ So now you know how many reps to do each week.

Up next is how many sessions per week – 3 is good.

You breakdown your total weekly volume in to each session like this:

Week 1 % of weekly volume –
* Day #1 is say 33%
* Day #2 can be 25%
* Day #3 on the last day you put the remaining 42%

Week 1 reps per session –
* Day #1 – 10 reps
* Day #2 – 7 reps
* Day #3 – 13 reps
^^ add them up and you get your 30 total reps.

(This is without planning sets/reps/loads, which you can use the above info for your required lift)

After month one you may want to increase the total volume as that might be your focus of progress while keeping the lads the same (say 10RM example from above), if so add 10-20% total volume – it means you need to reestablish the monthly/weekly numbers and also sets/reps etc however that’s programming folks.

There you have it, programming in a rather tough nutshell.

I know, it’s quite a lot to consider and this doesn’t even take in to account accessory work, recovery needs, CV or a great many other things you need to be mindful of.

This is where you’ll find a good program takes time to write, especially if it’s truly a personalised one.

You might have seen I pop up generic programs/protocols for free rather often and while they all work they’ll only really be good for beginners, if you wanted one to consider the above you’d be paying a hefty fee, lol.

Anyway, there you have it, how programming actually works.

If you have a trainer you’d hope that they know the above.

If you are the trainer then I hope you know the above.

Fee free to pop any questions below.

Enjoy,
Ross

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To become a Giant, Giant Sets are the answer.

***Old School Wisdom***
 
“You can train hard or long, not both.”
 
This is pretty much true for the majority of people.
 
You might find some genetic freak beasts that can do both however for the rest of us mortals we need to make the choice between putting in a gargantuan effort or a marathon time.
 
Personally I’d pick intensity.
 
Just because you’ll find that often those who are forced to do less better tend to be those who you aspire to be like.
 
As such I’ve got a little gem of training advice for you.
 
Giant Sets.
 
Defined as 4+ exercises for the same muscle group with no rest in-between each movement/exercise until you’ve finished all of them.
 
Here is an example:
 
A1 – Sumo DL x4-6
A2 – Weighted Pull Up x4-6
A3 – RDL x6-8
A4 – Pull Up x6-8
A5 – Rope Pull Through x8-12
A6 – Neutral Grip Pull Up x8-12
A7 – Reverse Fly to failure
A8 – DB Curl to failure
Rest 3-5 min, repeat 2-3 more times.
 
Just lovely.
 
Brutally hard, however lovely all the same.
 
Say this was going to be in a training session I might suggest that someone warms up by doing some barbell cleans and movement flow work.
 
Cleans might ramp up to say a heavy double or triple, perhaps 6-8 total sets and have some crawling pattering after each set.
 
Once that is done (say 15min) you go on to the giant set.
 
They are great time savers and they allow you to work a multitude of rep ranges and according to some (Dr Hatfield & cohorts) it allows you to tax each muscle fibre sufficiently for maximal progress.
 
Personally while I do like that style I’d say in the early days of applying this perhaps stick with a gaol based rep range.
 
Strength = <6 reps, so sets of 2-3, 3-4, 3-5, 4-6 etc.
Hypertrophy = 6-20 reps
Endurance = 15> reps
 
That way the metabolic effect will be largely focused on the same energy system and overall outcome.
 
Once you play with this for a while you will know what rep ranges you can combine based on the movements you use.
 
A good split to follow would be as follows:
 
Day 1 – Pressing
Day 2 – Posterior Chain
Day off
Day 3 – Legs
Day off
Repeat Day 1.
 
You can also set up two giant sets per training session however I’d then limit the total amount of giant sets to 2-3 and perhaps the amount of movements to say 6.
 
Give it some thought.
 
Enjoy,
Ross

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TUT for more progress

If there is one thing you can do to immediately get more results it’s to spend more time under the bar, literally.
 
TUT (time under tension) is a key element in gains.
 
Classic tempo prescription is 4-1-1-0 (eccentric, pause at bottom of lift, concentric, pause at top of lift).
 
The first three are of great importance, the last one can be seen by some as a time for potential rest.
 
In regards to the eccentric portion 2-10 seconds lowering range is good for most people, this can help them start to feel what’s doing on (obviously it will be harder in some lifts vs others).
 
Stopping at the end ROM is where you’ll find people can do ‘Pause Reps’ and anything less than 4 seconds is just to create some control (if they dive bomb a lift).
 
You’ll find that really you’d want to pause for at least 4 seconds to allow the stretch (myotatic) reflex to dissipate. Yep your muscles store that good old potential genetic energy for that long.
 
^^ Have someone else time or put a timer in front of you because no one ever counts their pauses correctly, what they feel is say 4 seconds is actually 1, and what they think is 10 seconds is more like 4 😂
 
In regards to the concentric you’ll find this is typically written as a 1 second movement or an X – this means be as explosive as possible.
 
Top end of the lift is where you simply chill out, re-brace and then do more reps.
 
You can periodise TUT like any other element of training, here are a couple of options I’ve used in the past.
 
Sets & Reps – 4-6×4-6, if all reps hit add 1-2% load
 
Tempo periodisation: Goal – Hypertrophy
 
Weeks 1-3: 8-0-X-0
Weeks 4-6: 6-0-X-0
Weeks 7-9: 4-0-X-0
Week 10 – Deload – 2-0-X-0
Repeat with added load or different rep range
 
You could also play with the pause at the bottom.
 
Sets & Reps – 3-5×3-5, if all reps hit add 1-2% load
 
Tempo periodisation: Goal – Strength
 
Weeks 1-3: 2-4-X-0
Weeks 4-6: 2-6-X-0
Weeks 7-9: 2-8-X-0
Week 10 – Deload – 2-0-X-0
Repeat with added load or different rep range
 
In short, having your body create more tension and spend more time in that state is a good way to progress.
 
Go lighter than you think you should.
 
Like at least 25% off of what you think you can handle because there is always room to add more weight in a cycle.
 
Trying to be a hero and starting off too heavy doesn’t do you any favours.
 
Enjoy,
Ross

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20/20 – Tactical Time Based Training

Having no time to train is rarely an excuse that holds much water these days.
 
Time can always be found for something that is a priority to you.
 
I’m sure you can find 20min per day to invest in your health.
 
To get you started you’ll find 20 sessions below to try.
 
1 – Death by Watt Bike
 
An interval program, 8 seconds work, 12 seconds rest for 20min.
 
Personally I’d advise you do 5min of your 20 on the bike as a W/U, then 10min using the interval protocol the 5min slow peddling in to a couple of cool down stretches.
 
2 – Pull & Hinge to Glory
 
Set a timer for 20min at 1min intervals.
 
Each minute do 3-5 chins and 5 swings until all 20min is done.
 
3 – Push it Real Good
 
Put 20min on countdown, load up a barbell and aim to do 100 thrusters in the time.
 
4 – White Buffalo in the Sky
 
Perform one 500m rowing sprint, rest the time it took you to complete the sprint.
 
Repeat until 20min is up.
 
5 – A Complex Series of Events
 
Grab 2 kettlebells, set you clock for 20min and do the following as many times as you can, ideally without putting the bells down even once.
 
3-5 reps for all: Swings, Cleans, Presses, Squats – repeat
 
6 – A Complex Chain of Events
 
Like the previous one only heavier and you put the bells down after the squats to shake out tension.
 
1 rep for all: Swings, Cleans, Presses, Squats – repeat
 
7 – The Bear Essentials
 
Perform the Bear Complex with a barbell, aim for 3 sets of 8 reps per movement.
 
Increase weight each set, if you do all three before 20min is up then congrats, use more load next time just know that for today you’re done.
 
8 – Walk the Walk
 
Simplicity at its finest.
 
Carry 50-100% of your bodyweight for 20min.
 
9 – Bodyweight Blitz
 
EMOM for 20min do 5 pull ups, 10 press ups & 15 squats.
 
10 – DRAW!
 
Pistol ladder 1,2,3,4,5,6,7,etc up as high as you can go in the 20min, no broke sets – this means if you fail to perform say 7 straight on one leg and instead do 4 you do 4 on your second leg, rest a spell and start the ladder over again at 1.
 
11 – Single Arm Sadist
 
As above just with single arm Press Ups.
 
20 min will seem like a very long time doing this.
 
12 – Everybody do the Worm
 
Have your trust 20min countdown ready and also a kettlebell.
 
Do 15 swings, then inchworm your self out in to a press up position and do 1 press up, inchworm back to the bell and do another 15 swings, then back to the press up position for 2 press ups and repeat this for 20min.
 
As with all ladders once your form goes start again at one, the swings stay the same throughout.
 
13 – Nice Snatch
 
20min of kettlebell Snatch, you can change hands as many times are you choose however you can’t put the bell down,
 
14 – What a Jerk
 
Like the above except you will use 2 kettlebells and perform jerks for 20min without setting the bells down.
 
I like to add in a racked walk once I need rest from the jerks just to keep moving however this isn’t mandatory.
 
15 – Chains & Whips Excite Me
 
Aim for as many rounds as possible in 20min of the following:
 
Overhead Lunge 20 reps holding a chain(s) overhead, run back with said chains still overhead then put them down and grab a battle rope and perform 15-30 explosive whips (double hand slams you may know them as).
 
Repeat until death ensues and then keep going.
 
16 – Limber Timber
 
Pick a yoga or movement flow and do if for 20min.
 
I’d persoanlly aim for one that has a high bias towards mobility and overall movement, check out Max Shank for Idea.
 
17 – Deadlifts & the Diaphragm
 
See how many sets of the following you can complete in 20min.
 
5 Deadlifts (pick a sensible weight), 10 deep breaths with a focus on utilising your diaphragm, repeat and enjoy.
 
18 – Lift, Run, Bang
 
Out of your 20min us 5 to get warm, then for 10 do the following:
 
20 sec of Clean & Press, 20 sec shuttle runs, 20 sec of power ball/bag slams, repeat for 10min solid.
 
Last 5min will be cool down/stretching off.
 
19 – Shoulder of Justice
 
Using an object of 50-100% of your bodyweight take it from the floor to your shoulder (left then right ,etc), repeat for 20min.
 
20 – Sissy that Walk
 
20min of prowler push 20m (liked out arms) followed immediately by dragging it back (bent arms) the same distance, try to make the transitions as quick as possible.
 
The above is nothing spectacular.
 
All of them are based largely off of density programming.
 
You will want to add weight where you can and always aim to keep a record of what you achieve so that you can do better next time.
 
Enjoy,
Ross

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A little S&C for free.

Morning All,
 
Typically I will try and throw out various methods and bits of info for people to take away and try.
 
No specific reason for it other than if an idea crops up it might as well be shared.
 
You may find some of the older programs below useful.
 
You may not, either way they’re there.
 
One thing I have noticed in the age of the internet is the abundance of info and free stuff, it’s quite the time to be alive.
 
The slight issue is that it means people don’t go looking for the right info, just what they want to read.
 
Take some free training sessions people share.
 
Most are high volume bollocks that has no rhyme or reason.
 
There is little focus on developing much of anything in their training and it’s all for the attention.
 
While it is true there’s many ways to the top of the fitness mountain each one needs strength.
 
Here in lies the problem, people don’t want to get strong.
 
As such this little protocol today is focused on that very thing, with some added extra for those who want to leave feeling their heart race (because people are addicted to feeling that they’ve done something).
 
– Main Movement(s): 2-3-5
– Accessory Movement: Time or Distance Goal
– Conditioning Element: Optional sprint protocol
 
You might be wandering what I mean by 2-3-5 in the main movement, it’s pretty simple yet will be rather scary to some people.
 
You literally just to a set of two, then rest, then a set of 3 and rest some more and finish with a tough set of 5.
 
Yep, the 2 & 3 are your warm up sets.
 
This goes against conventional wisdom and that’s why it works.
 
You’ll need to have some focus as this doesn’t give you the option of pissing about.
 
Here is an example day with 2 main lifts performed as a super set (you can pick as main man lifts as you choose and perhaps have easier ones to potentiate harder ones).
 
A1 – Deadlift 2-3-5 Rest 120 seconds
A2 – Press 2-3-5 Rest 120 seconds
B1 – Famers Walk 10min x20m carries
C1 – Rowing Interval 8/12 x5min
 
Simple.
 
Depending only our time you can be in and out of the gym in 20min or stretch it to 45, that’s up to you.
 
In regards to progression (if you keep the movements the same) add 2-3% to your top lift each session and milk it for all its worth.
 
Funny how many people miss that little gem.
 
If something is still progressing and producing results stick with it as long as possible.
 
^^ On average a lift/movement does well for about 6 sessions for most people and then needs changing as a guide.
 
Take a read on the above and leave your thoughts below.
 
If this isn;t for you that’s cool however I’d like you to take away one thing; train for strength first and foremost because being weak isn’t good and will lead to an early grave.
 
Enjoy,
Ross

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Trusty Rusty

A man and his kettlebell.
 
Because no dogs were available at the time.
 
Have you ever thrown around the aforementioned cannonball with a handle?
 
They offer a plethora of benefits.
 
Strength, mobility, CV, power and much more.
 
Their beauty comes from their simplicity because you don’t need much to accomplish a lot, provided you don’t have a kettlebell that is little more than a door stop in regards to total weight.
 
I’m sure many will disagree with this.
 
Oh well never mind.
 
What will transpire below is not for the very de-conditioned although it can be adapted for such.
 
Here is what weight I’d recommend for you have as an essential starting out:
 
Gentlemen – 24kg
 
Lady – 16kg
 
With such limited choice you’ll have to be clever with training and keep things simple yet effective.
 
Try this short 26 week protocol –
 
Weeks 1-6 – Get Up & Single Arm Swings
 
– Up to 10 total get ups per day
– 75-250 single arm swings per day
 
Weeks 7-12 – Clean & Press (or push press, or jerk)
 
– Clean ladder 1,2,3,4,5,6,7,8,9,10 with 1 Press
– Press ladder 1,2,3,4,5,6,7,8,9,19 with 1 Clean
– Alternate between the above per day
 
Weeks 13 – 18 – Single Arm Swings & Squats/Push Ups*
 
*can be pistols/single arm push ups*
 
– Single arm Swings 75-250 per day
– Goblet Squat or Push Up* ladder 1,2,3,4,5,6,7,8,9,10
– Alternate SQ/PU each day
 
Weeks 19-24 – Single Arm Swing, Clean, Press, Squat
 
– Complex ladder 1,2,3,4,5
– Perform up to 5 ladders each say (one at a minimum)
 
This isn’t fancy, however it is effective as you can tweak movement variations to your hearts content and add in some GTG (grease the groove) work if you feel strong enough.
 
^^ I’ve found a pulling movement works well for GTG.
I’ve personally done the above with a 32kg and found limiting the choice was a great way to give myself a much needed kick up the arse.
Give it a go and as always –
 
Enjoy,
Ross

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Starting Points

Do you want to know a little bit about how I program for people?

Here you go –

Step 1 – Make it ultra complex
Step 2 – ???
Step 3 -They become life long indentured clients because they can’t workout what I’ve programmed 😂

A classic business trope.

The end.

Enjoy,
Ross

…..

Okay, on a slightly more serious note, let us look at the movement element of how I program so that hopefully you can take something away from it and apply to your own.

I base a lot off of a hierarchy of movement.

– Movement Itself (crawling, climbing, full body)
– Loaded Carry Patterns
– Hinging Patterns
– Squatting Patterns
– Pulling Patterns
– Pushing Patterns

These cover all the planes of motion (sagittal, frontal, transverse), along with bi/unilateral and rotation/anti-rotation.

^^ More on that another day.

Depending on the ability of each person things will be more or less spicy.

You can’t build a fortress on a marsh.

The focus is on the fundamentals, getting people structure locked in and allowing them to move well.

So in short, we start with a pattern.

Example: Push Isometric

Basic – Plank Hold
Intermediate – Pike Hold
Advanced – Handstand Hold

All a pushing movement bias pattern, I’d start here to build on a persons ‘feeling’ or you might say their body awareness and capability to stabilise and create the required tension/torques in their body.

The three above might not seem like much or have any where to progress to except for added time.

Or some some will think.

Here are some progression options.

– Single arm
– Single leg
– Single arm & leg (where applicable)
– Staggered
– Resistance band pulling towards non-based arm/leg
– Unstable surface (safe options only)
– Alternating arm
– Alternating leg
– Alternating arm & leg (where applicable)

^^ This is without even looking at classic kit such as barbells, kettlebells and other lovely items.

Oh yes, people who spam the same cookie cutter programs are being lazy.

Actually that’s not fair to say, this is why we have a niche that we find and call our own, because when you look at all the possibilities and permutations you’ll see how you can’t do it all and that picking a field to specialise in is a good shout.

Can you start to see just how much progression you truly have to play with once you look beyond the classic ‘bro’ of sets/reps/load.

Of course there is nothing wrong with bro-training, however that is merely one element of training or programming, this rabbit hole is truly a deep one.

So my strong strong friends, where do you start?

Try looking at movement patterns first because it will allow you to see what people are doing a lot of and what falls woefully short (that’s where they need to focus – average person, athletes are another story).

The above can be a checklist of needs, it will allow you to program to a persons wants wile actually getting them to do things that help in the long run.

Any questions pop them below.

Enjoy,
Ross

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9 Reasons Bottoms Up (BU) Kettlebell Work is Awesome

*You’d do well to use a bell at least one size lighter than normal for your strict press (ideally 12-16kg for all, if this is too heavy for you then avoid BU work for the time being and just get stronger)
 
1 – It teaches you tension throughout your entire body.
 
2 – You need to mater the weight, the balance, the feel and connecting your body as a unit before you can even move a single step or attempt a press.
 
3 – The positive crossover to your pressing form is well worth the ego check.
 
4 – Hitting some solid reps in either the clean, press, rack walk (BU) waiters walk, windmill, TGU etc, all look pretty cool.
 
5 – Strengthens grip-glutes-core better than most other movements.
 
6 – Perfect for GTG and deload work.
 
7 – You will learn which arm is your weaker one, as such you lift with that one first and then match the reps you achieve with the strong arm.
 
8 – It allows you to get in a good session even if you’ve got limited weights (KB’s).
 
9 – Apart from all the strength, stability and coordination gains you’ll get, this way of lifting is good fun.
 
Here is are a few little complexes to try 2-3 times per week.
 
Complex 1 – Ladder set 1,2,3,4,5 – repeat 3-5 times each arm
 
A1 – BU Clean
A2 – BU Press
A3 – BU Squat
A4 – BU Rack Walk
 
^^ You can progress this one to using two bells.
 
Complex 2 – 2-3 reps per arm – 20-40min total
 
A1 – BU Clean
A2 – BU Press
A3 – BU Windmill
A4 – BU Waiter Walk
 
Complex 3 – 1 rep per arm – static hold each position for 10 seconds tops – 20-30min total
 
A1 – BU Clean to Rack Hold
A2 – BU 1/4 Press Position
A3 – BU 1/2 Press Position
A4 – BU 3/4 Press Position
A5 – BU Press Lock Out Hold
A6 – BU 3/4 Press Position
A7 – BU 1/2 Press Position
A8 – BU 1/4 Press Position
A9 – BU Rack Hold
 
*Finish with some swings or snatches each session 100-200 reps.
 
**You’d also do well to think about ‘pulling’ the weight down in the lowering element of the press, squats and windmills.
 
Enjoy,
Ross

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