Tag Archives: progress

My KGB Training Method – Part 1

***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:
 
Kettlebells-Grapplling-Bodyweight
 
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.
 
Enjoy,
Ross
Advertisements

Leave a comment

Filed under Fitness, Nutrition & Health

Lift Ladies, Lift!

Strength Training for Ladies:
 
Lift the heavy thing + solid nutrition = all the gains.
 
That’s essentially it.
 
🤗🤗🤗
 
I suppose we could look at some details as well.
 
You know what, to me the fact that more women are lifting is a very good thing because of all the benefits it offers, however we need to look at a few things to maximise what can be gained.
 
In the beginning days you’ll find these two main differences between the sexes when it comes to training due to genetics.
 
*If you’ve found different please do share your experience.
 
Ladies tend to do better with a higher volume of total work and their RM loads are not that far apart.
 
Men on the other hand don’t handle quite as high a volume and their RM loads can be dramatically different.
 
We shall tackle the volume in a second, first the loads.
 
Example:
 
Lady – 5RM = 100kg, 1RM = 107kg
Gent – 5RM = 100kg, 1RM = 120kg
 
This has bene linked in with overall levels of neurological strength and MU firing rates, plus the initial difference in LBM when looking at beginners on both sides of the fence.
 
Of course as training starts to progress this gap lessens, however one thing that does seem consistent is that ladies handle more total volume far better than the gents do (faster recovery etc).
 
Strength itself is a skill.
 
You have to learn to express your strength, regardless of how much base strength you have, if someone knows how to get everything ‘just right’ they will surprise you with just how much iron they can shift.
 
The most optimal rep range for this is 1-5 reps.
 
In regards to optimal sets, that’s where things get interesting as in an ideal world it will be answered as such – how many you can handle with good form.
 
That might be 5 sets, it might be 50.
 
Who knows.
 
Many who follow the tome of hypertrophy will start to bang out statistics and ‘evidence’ or ‘studies’, which is all well and good, however strength is a different animal.
 
You want to lift a heavy load, as often as possible, while staying as fresh as you can.
 
When I’ve trained ladies in the past who wanted to get strong this seemed to work very well for beginners put o the intermediate level (as a general starting point).
 
2-4 reps x 10-30 sets x 3-10RM
 
The weight east set would change in some rather sharp and random ways.
 
Not what people expect, here is what is may have looked like if the reps were static (for simplicity).
 
2 x 7RM, 3RM, 5RM, 10RM, 3RM, 3RM, 9RM, 7RM, 5RM, 4RM, etc
 
^^ One or two movements (compound focus)
 
Throw in some conditioning work in the form of sprints, kettlebell snatches, complexes, PHA bits and pieces and you’ll soon find yourself or your female clients getting the results they’ve always wanted.
 
*I found many ladies enjoyed full body work and responded best to it for when they were after an overall aesthetic look and strength.
 
Here is an example session:
 
W/U – Mobility Flow (or KB complex flow)
Skill – 15sets of Bent Press practice 1-3 reps
Strength – 10-30 sets S/S Clean & Press + Chin 2-4 reps
Conditioning – L/C, Rope Climb Hold, Swings – 10Min
C/D – Mobility or Yoga Flow
 
A lot of volume, a lot of practice and varied loads each and every set.
 
Easy on paper, in practice no so much.
 
The aim of getting stronger is the goal of many.
 
One little gem of information for achieving it though is this; you leave a session feeling stronger than you did when you entered, like you could do more however you don’t.
 
Leaving something in the tank and feeling strong is key.
 
Doing the will allow you a higher frequency of training and that will yield results far faster then you could imagine, if you’re willing to leave a little in the tank every session.
 
Obviously there will be some days you push a little harder than others, however this shouldn’t be the status quo, despite what fitness rags tell you.
 
Apply the philosophy of ‘same yet different’ as well and you’ve got a very potent mix for progress.
 
*S-Y-D = Zercher Squat, Front Squat, Back Squat -they are all squats and while the same they’re still different.
 
Now go, become strong.
 
Enjoy,
Ross

Leave a comment

Filed under Fitness, Nutrition & Health

Chances are it’s not your genetics

Do you find it easy to blame your genetics for any problem that arises?
 
Many do, trying to refute such a claim is not easy.
 
That said, it seems the world and it’s dog all have terrible genetics from what our ever connected state of affairs tells us.
 
I’m willing to call bullshit on it.
 
Take this classic:
 
“I have a thyroid condition.”
 
^^ Often self diagnosed and if it is legitimate then you will do well to look at their lifestyle habits.
 
While having a bum thyroid or similar issue does make something like fat loss harder, it’s not something that means you can’t make progress, you just need to be more diligent.
 
Would you like to know a secret?
 
I persoanlly have an under-active thyroid myself.
 
Yep, a legitimate one as well, the funny part, apparently I’ve had it for years and the Dr’s just didn’t see the need to inform me because my weight/BMI etc was always in the normal ranges.
 
Obviously anyone else with the same condition who is overweigh clearly has it worse than me….
 
It’s in no way the fact our lifestyles, activity levels, eating habits and general thought processes are different.
 
Nope, they’ve just got it worse and that is why they’re overweight.
 
🤔
 
Before you get offended, look, I get it, life can be hard.
 
We comfort eat, make poor choices and a whole host of other mistakes along the way.
 
In the end though most of our issues can be dealt with if we decide to make the necessary lifestyle changes.
 
This isn’t easy, it’s just a choice you make.
 
People talk about genetics and how they’ve made them a certain way and while they may indeed play a part, most of how you are comes down to your choices and lifestyle.
 
That’s just how it works.
 
If we take weight as an example, because everyone has a weight issue these days.
 
You don’t see any obese starving people, even if their genetics predispose them to being 400lbs, if they are starting and don’t have access to the calories needed they won’t ever be 400lbs, regardless if they have the genetic potential to be.
 
^^ Read that again and think about all the times you blame genetics, then look your lifestyle choices and take the time to have some honest reflection.
 
Now there will be some instances you have no control over, that’s just an unfortunate part of life, however for the most part it’s all in your hands.
 
While it is easy to blame say genetics, other people and the general state of the world, that doesn’t make it the best thing to do.
 
You’ve done it too often, I’ve done it too often, most people will continue to do it too often.
 
Time to take a step back, see the big picture and take charge.
 
Enjoy,
Ross

Leave a comment

Filed under Fitness, Nutrition & Health

Delorme & Watkins 2.0 – Progressive Resistance Exercise, Reloaded 💪💪

*Explosions in the background, unicorns & rainbows too.
 
You’ve heard of this classic –
 
3 sets of 10 reps
 
– Set 1 10RM x50%
– Set 2 10RM x75%
– Set 3 10RM x100%
 
Make gains.
 
The original protocol was implemented to people of all sorts of situations, originally polio victims and the injured (usually ex-forces), plus omsk beginners to exercises.
 
Now before you throw the baby out with the bath water and say this isn’t for you because you’re beyond this level of training, know this one thing….
 
You’re not 🤗
 
That being said, here are a couple of ways you can apply this method to your current training if you feel that three sets just isn’t enough for you.
 
D&W Waves –
 
Establish your 10RM for a given lift (personally I’d take 90% of that load and check the ego as a true 10RM is brutal).
 
Perform the classic 3×10 x 50-75-100% 10RM.
 
Rest in-between each set as much as you feel you need.
 
Once you complete one wave do at least 2 more, starting each wave with the 50% load, then do the 75%, think of that as active recovery.
 
Three waves yields a hefty amount of volume, if you’re feeling up to it go for a 4th one, if that is too easy try a 5th.
 
5 waves will give you 150 total reps, that’s a lot of volume, it will be an even harder session if you super-set two movements.
 
Truly an epic session that would be.
 
D&W Ladders –
 
This is hard, seriously hard.
 
The reps are broken down in to one of the following options:
 
– 1,2,3,4
– 2,3,5
– 4,6
– Anything that adds up to 10
 
You can super-set or simply use the rest to add load to the bar for the next set.
 
Example: do 2 reps at 50%, load to 75% do two reps, laid to 100% do 2 reps, now repeat with 3 and 5.
 
This style of loading will allow you to actually utilise your true 10RM without the chance of any form breakdown.
 
You’ll find the above works well on larger movements.
 
D&W Super Squats –
 
I’m sure you’ve heard of this before.
 
You know the one, you load up your 10RM and do 20 reps with it.
 
Yea well that’s not going to happen and if it did then you didn’t use your true 10RM, sounds like common sense however many miss that point that an RM (repetition max) is exactly that, a max.
 
It means 100% effort to get all the reps with the load you have on the lift, with near perfect form and not one more rep could be gained.
 
To apply the Super Squat theory to D&W you’d need to make a load adjustment.
 
I’d say 80% of your 10RM is a good start.
 
Each session, or every other session you add 1 rep to each set.
 
Example: 2 sessions per week
 
Week 1 = 3x10x50-75-100%
Week 2 = 3x11x50-75-100%
Week 3 = 3x12x50-75-100%
Week 11 = 3x20x50-75-100%
 
Then you’ve got a choice, test your 10RM and see if there is any change and take 80% of that and repeat, or just add load and go back to 3×10.
 
All of the above are classics methods, hover when you blend some together great things happen.
 
Personally I’d advise going for super sets, two lifts per session.
 
Cover the following:
 
– Push
– Hinge
– Pull
– Squat
– Carry*
– Full Body*
 
*Optional, however if you don’t do these as main lifts then having them as accessory will be a good thing.
 
Here is an example training template you could follow and make epic gains with.
 
2 Training Days p/w
 
Day 1:
A1 – TGU 10×1
B1 – Front Squat (or squat variant) D&W – Ladder
B2 – Pull Up (or pulling variant) D&W – Ladder
C1 -Towel Curl Carry at Half Rep Position 20-40m
C2 – Hill Sprint 200m – AMRAP 10-15min
 
Day 2:
A1 – Sandbag Clean & Carry – 20m Repeats x15min
B1 – Stiff Leg DL (or DL variant) D&W – Waves
B2 – Dip (or pushing variant) D&W – Waves
C1 – Overhead Press & Waiter Walk 20m AMRAP 10min
 
Enjoy,
Ross

Leave a comment

Filed under Fitness, Nutrition & Health

A bit of a tangent

***This post isn’t for body builders***
 
– The take away message is right at the bottom to save you time
 
Now the trigger warning is out of the way, let’s continue.
 
You like training, right?
 
Like most, and I’m guessing like you, I certainly do.
 
In fact training every day is something that makes me vary happy.
 
There is only one issue with this though, rigidity.
 
Have you ever heard of Greasing the Groove?
 
The brainchild of Russian lineage, and popularised by Pavel Tsatsouline, it involves picking a one or a handful of movements and practicing them daily.
 
You will rarely, if ever train to a state of fatigue.
 
In fact you should always be fresh at the end of every set, feeling stronger and that you could have done more is the ideal state to be in.
 
The issue for many with this is that they are so used to ‘working out’ they feel the need to leave a session even if its only 5min feeling destroyed, which is just not really a good mentality to have.
 
I get it though, I really do.
 
On a personal level, like you, I too want to feel like I’ve done something, that I’ve put in some effort and made progress, however just because we’ve killed ourselves that doesn’t mean it’s the right thing to do.
 
Now there are times to push the envelope, just not all the time.
 
You can of course push it hard all the time if you choose, however there will be a price to pay.
 
You’re heart rate each session is 90%+……
 
You get no praise from me because that is worrying, in training you want to be floating around 50-70% of HRR for the most part, if you always end up with it higher then there could be an underlying issue with your body (nervous system, hormone levels etc).
 
Essentially somethings not right.
 
We like to chase the feeling, the rush.
 
It’s addictive, however the big question is this; why?
 
Why do you need it?
 
^^ A very long corridor to go down which we will save for another time, back to GTG.
 
Training daily and the potential rigidity that comes with it.
 
It can happen because we get attached to our habits, or rather the movements we are doing, for several reason.
 
– We get good at them
– We enjoy them
– We have now formed a habit
 
While in all honesty most people could literally forge a strong functional body with these 5 movements done daily (an no others for the rest of their life), it would perhaps get a tad dull in the end.
 
Daily Practice of Awesome
 
– Kettlebell Swing (1 or 2 handed) 75-250 reps total
– TGU 5-10 reps total
– Pull Ups (any variation) 5-10 reps total
– Push Up (any variation) 5-10 reps total
– Single Leg Squat (any variation) 5-10 reps total
– Ab Roll Out (or core variation) 5-10 reps
 
*There is nothing magic about the reps, they’re just sustainable.
 
That’s it, maybe 5min of mobility that involves crawling or climbing as well would be golden.
 
To be fair Swings, Crawling and Climbing (rope, wall, etc) would be life changing for most people.
 
Climbing a 10-20m rope once a day every day would give you so much more than spending 3 days in the gym ‘working out back’ from a health, longevity & functional stand point.
 
Where was I going with this…..
 
Oh yea, training daily.
 
Our bodies are meant to move and receive a stimulus on daily basis.
 
You don’t have to follow GTG – doing the same movement(s) each day for multiple sets of 2-3 reps throughout the day, however it’s a great way to get strong, add some lean mass and stay mobile.
 
You can do GTG by doing one different movement everyday, say Swings on Monday, Hand Balancing on Tuesday, Pistol Squats on Wednesday and so on.
 
This style, this philosophy of training is something you do for life.
 
You can do as many or as few movements as you choose, just try to pick ones that will keep you young (moving well), this means that while you can do bench press every day it may cost you shoulder health in the future, or it may not, I don’t know.
 
You’ve got any amazing opportunity you know.
 
That body of yours can do many great things, sow hy not capitalise on it 🤗
 
Anyway, that’s enough rambling from me today.
 
Take away message:
 
– Move daily
– Pick a few moves to do each day or….
– Pick one move to do periodically throughout the day
– Reps 2-3 per set or less than 50% of your max reps
– Always finish feeling stronger than when you started
– Have fun with it
 
Enjoy,
Ross

Leave a comment

Filed under Fitness, Nutrition & Health

Totally Addicted to Pain

You like feeling sore post training, don’t you.
 
Leaving the gym absolutely destroyed.
 
Hurting the same and even the next or next few days, that’s what it’s all about, right?
 
You’re addicted to pain is seems.
 
I was like you once.
 
While you can indeed live for this style of training it doesn’t do much.
 
Just because you’re sore that doesn’t mean you’ve made progress, it just means your sore.
 
If your level of discomfort/pain post external stressor/stimulus was the main factor in how many gains you made then everyone who had a major accident, such as –
 
Car crashes, falling down man holes, getting jumped and beaten to a pulp or tearing a muscle(s) falling down stairs.
 
Well they’d all be jacked by that logic.
 
Yea, sounds a little absurd, that’s because it is.
 
While this is indeed a logical fallacy, it helps people understand a simple point, you don’t need to kill yourself and if you’re seeking certain feelings from training then that says more about your psychology than anything else.
 
I can personally understand wanting to leave a session feeling accomplished.
 
In the past I was even caught in the trap of not being happy unless post training I felt demolished.
 
While it was good for the ego, it did little in the way of achieving progress.
 
It’s funny really.
 
I’ve had clients where we’ve reduced their training amount by as much as three quarters, they’ve ended up making more in the way of results in 3 months following this change than they did in their last 5 years of training the way they like.
 
The saddest part is that even though they could see and admitted they were getting the best results of their life for a long time, they didn’t like the training.
 
They wanted to do more because they felt they needed to.
 
Even in the face of strong evidence to that thought.
 
People are strange creatures.
 
We want to do what we want, even if it doesn’t get us to the goal or any progress what so ever, the cognitive dissonance is frightening.
 
Mellow as I have become over the years I still want to shake some people and tell them to stop being fools.
 
I of course put myself in this camp as well.
 
Let me as you this, why wouldn’t you want to change your training to get results?
 
In fact why wouldn’t you want to get results?
 
Are you one of the few who trains multiple times a day (or for 2 hours sessions of back to back classes) and gets no results?
 
If that is you then perhaps you need to reevaluate.
 
Then ask yourself this; What is training to me?
 
Now some will spend that long in the gym for deeper psychological reasons, this is worth discussion.
 
That being said, the aim of the game is to make progress because the body doesn’t really ever stay stagnant for too long.
 
You’re either making progress or regressing.
 
Maintaining balance is an illusion.
 
Often one championed by the mediocrity who achieve some basic results and are then ‘happy’ with where they are.
 
Those are the same people who end up putting on almost all of the weight they lost or regressing back to before they started training.
 
They repeat this cycle for many years.
 
All just to look, okay, average, mediocre.
 
I sincerely doubt anyone ever wakes up as a child and thinks –
 
“Oh boy, I hope when I grow up that I’m perfectly average.”
 
Would you do me a kindness?
 
Please leave what the gym means to you in the comments section, along with the last time you achieved any notable results.
 
Be honest.
 
I didn’t make any in the time period of 2010-2014, while I gained strength nothing else changed, wasted time that I will never get back.
 
These days I train in the gym as I did when I was in my competitive fields, for performance, to become a better human.
 
I don’t personally need the gym for respite or mental reprieve, for that I have places to go and write, people to share and have deep conversations with because I learn a long time ago that the gym can only change how I look, not how I feel about myself, not really.
 
Any mental fortitude from the gym is fleeting at best.
 
Don’t believe me, just speak to any physique competitor, most are chronically depressed because no matter how good we can make ourselves look on the outside that won’t change what, who we are on the inside.
 
In our heart we will always be the fat kid who was bullied at school and the only way to change that is not by working out, it’s by working in.
 
The gym is a tool, that all, a tool.
 
That’s me though, I know me, what I’m really interested in is getting to know more about you.
 
I look forwards to reading your comments below.
 
Ross

Leave a comment

Filed under Fitness, Nutrition & Health

You get what you train for

“I’m not saying people are idiots, Let’s face it though, we all know at least one.”

^^ Made me chuckle this morning.

For all the best intentions in the world some are just beyond help, or at least not ready for it.

I had a discussion about strength over the weekend.

One of my favourite kinds of discussion.

We touched on many things, most importantly the ‘use it or lose it principle’.

This relates quite nicely to the way people train and what it can potentially end up costing them in the long run.

There are various types of strength, here is a nice easy way to remember some of the key ones.

– Slow Strength (grinding, integrity under load)
– Fast Strength (acceleration, jumping, throwing)
– Mobile Strength (athleticism, movement)

You will find there may be a bias in regards to they dominant type of strength you need if you play a sport, compete in something or have an ultra specific goal.

If however you’re just someone what wants to train then you’d do well to cover all the bases.

We often get very tied to a couple of specific ideas, or ways of training.

While not a terrible thing it can limit our overall progress and abilities.

I’d like you to consider the above in your training.

Can you think of a way to get all three in?

They don’t have to be in any specific order, you can go with the above, reverse it, mix and match doing 2/3 each session, or even just pick one element to focus on for an entire session.

Select a movement(s) forces and away you go.

For example:

Mobile Strength (warm up) – Loaded Carries & Crawling
Fast Strength (main lift) – Power Clean & Push Jerk
Slow Strength (accessory lifts) – Press, DL, Row, Chin

Training isn’t set in stone, it’s alright if you train something other than classic body building.

If you can crawl along the floor, climb things without support, pick up heavy -ish loads and potentially carry or press them overhead them if needed, and most importantly move without any pain, you’re on to a winner.

Remember, we’re not meant to be good at just one thing.

We have the ability to be good at many things, so why waste that opportunity.

Take a look at your current training and see what you’re missing, then perhaps consider adding it in.

Enjoy,
Ross

Leave a comment

Filed under Fitness, Nutrition & Health

Ready? JUMP!

Will you take the sacrifice to one or perhaps several steps backwards to make a giant leap forwards?

It’s a scary thing to think about.

A sacrifice isn’t a sacrifice until it hurts you.

Giving up a little of what you’ve worked so hard to achieve thus far seems easy in principle.

Especially when there is the allure or greater rewards.

In practice though, it tears you apart.

For body builders it is getting chunky in a bulk, casting off their awe inspiring stage body which garnered so much attention, respect & admiration is easy to say an plan, just incredibly hard to do.

An athlete at the top of their current game, living the high live and getting all the rewards have such things hit them rather hard as well.

This is because being at the top of your class invariably means you’re at the bottom of the next one above you.

Winning regional and even international evens pales in comparison to winning the worlds, or etching your name in the records books.

To achieve that a sacrifice of pride would be required.

It would come in the form of “They just can’t quite hold their own at this new level.” and other such retorts.

This is pain, this is sacrifice.

No one likes being at the bottom once they’ve achieved notoriety, no one.

Yet if you want to really move forwards it’s what you need to do, no if’s, but’s or maybe’s, this is a certainty, that is unless you’re content with staying in the same place.

All of this applies to us regular folk as well.

You may have lost some weight, gotten in shape & more.

As such you achieve all the good things that go with it, for a time anyway.

At some point this is no longer your peak, it’s your norm and to hold on to the respect and admiration you need to be will to sacrifice it and take a hit or several so that you can move forwards.

This is where people struggle.

Many get paralysed by the fear of being seen as less than they now are.

Taking their foot of the gas if you will.

I get understand it you know.

How it feels to be caught between that metaphorical rock & hard place.

We get very attached to our attachments.

Our current living legacy if you will.

So we hold ourselves back for the fear of what pain we will have to endure to make it to the next level with no guarantee it will happen or not.

That my friends is the kicker.

We may put in all the effort, all the heart we can muster and endure every gut wrenching sacrifice to no avail.

Left a broken heap thinking – “What was the point of any of this?”

I wish I could tell you there was a 100% guarantee your hard work and effort would be rewarded, however I can’t.

That is it risk you take for the reward you seek.

I suppose the big question is this, do you want to be remembered and more importantly, what you do you want to be remembered for?

Say you’re a guy who can squat 3xBW, that’s great, however a lot of people can do that.

Perhaps you’re a lady who can do 10 strict pull ups, big whoop, plenty of others like you can do exactly the same.

Yet if you top say a 5xBW lift or 70 strict unbroken pull ups, well now you’re something special.

Any achievement that is done for any of the above.

That being the feelings, respect, etc from others will demand more and more of yourself to be given to the mob for your no longer doing it for you, you’re doing it for them.

This is the price you pay for selling your soul as it were.

You’ll get all the comforts so long as you keep all the eyes watching you happy, the second you don’t though, you’re dead to them.

Harsh as it sounds we humans are fickle creatures.

When you hear of people say they are doing what they do for them you should always question it because if it’s true you’ll be able to tell as they won’t try to convince you to change your mind because your opinion, while they will respect it, doesn’t matter to them.

If people try to win you over then their goals are not for themselves.

So my good people who’ve stayed reading this far, which one are you?

Will you take the sacrifice to one or perhaps several steps backwards to make a giant leap forwards?

Leave your thoughts below.

Enjoy,
Ross

Leave a comment

Filed under Fitness, Nutrition & Health

Progress Time

I don’t know what it is.
 
You might.
 
Regardless of the answer though, you can’t beat a bit of 90’s classic pop songs to make you smile.
 
They’re even better when you know all the words too.
 
Anyway, it’s time for a little lesson in time.
 
Programming sessions based on Density (work capacity, basically how much you get done in said time) is a great way to work with individual clients or groups.
 
Especially groups to be fair.
 
As a PT you get quite familiar with living your life y the clock.
 
Each second is of vital importance and not to be squandered.
 
A wise policy for life too.
 
Given most sessions are 1hour in length, you need to be optimising them.
 
Personally I love programming.
 
It’s always fascinated me, it’s truly an art to get right.
 
That being said, not all people or clients want to know the numbers unfortunately, they’re just looking for a good time.
 
As such who are we to disappoint them, right?
 
When it comes to progressing either Volume (reps/sets) or Intensity (loading %) you can end up increasing the time of a session.
 
If people can train longer than an hour then these two are the first ports of call for progression and achieving progressive overload, density would be an afterthought and taken in to account last.
 
However when the luxury of time isn’t there, Density rules.
 
Taking away the W/U-CD elements, which would total about 15-20min, we have 40min left to play with to help people achieve results.
 
That my friends is plenty of time when you know what you’re doing with it.
 
Given there are endless options on how you can use this time effectively I can’t go through them all, hopefully 4 will be enough to get you delving further in to the topic.
 
1 – Time Block & Rounds –
 
Typically AMRAP means ‘as many reps as possible’ however it could also mean ‘as many round as possible’, for the purpose of hitting a good stimulus you’ll find using rounds more useful than reps.
 
Example:
 
Reps: 5-10-15 (can be meters)
Movements: Pull Up, Farmers Walk , Med-Ball Slam
Time: 20min
Focus: Posterior Chain
Result: Hot Death
 
How to progress this is easy, you set number of rounds to achieve in time block and if it is hit then you can either change the movements or increase the loads of each of them, if not you just stick with it for as many sessions as is required until the target is hit.
 
2 – Time Block & Wave Loading –
 
A little trickier as you will need to know people strength levels ideally, not a necessity, just an ideal.
 
Example:
 
Reps: 6-6-6 (light load, medium load, heavy load)
Movements: Press Overhead
Time: 20min
Focus: Anterior Chain
Result: Shoulders for days
 
How to progress, you will need to watch the last set of reps and how the land is handled. If it flies up and the timer is at say 19min then you can logically add some load, if the person needs a chunk of rest before lifting it then keep it as it is.
 
Think of it this way. Press = 30kg, 45kg & 60kg, the first two sets are 50/75% of the top weight, they are meant to be easy so that speed/form can be focused on while still getting some work done.
 
The focus is the top set, if the top set can’t be hit then they will go between the 50-75% loads until they feel ready to hit the top one or the rest after the 75% as long as they need to hit the top set.
 
Sounds complex, it’s actually easier to do it.
 
3 – EMOM –
 
Every minute on the minute, a popular CrossFit staple, however by no means created by CF.
 
Ideally your EMOM will last 15-20 seconds in the first round, then slowly end up being longer as it takes the person more time to complete.
 
If you’re EMOM start off in round one at say 30 seconds you’ve gotten the exercise choice/flow very very wrong because it leaves no room for fatigue of any sort.
 
Reps: 3-3-3
Movements: Power Clean, Push Press, Front Squat
Time: 10min
Focus: Whole Body
Result: Kill me now
 
4 – For time, yep it’s a race –
 
As you may have guessed, you simply set out a task to be achieved and set people off, the idea is to finish it as fast as possible, with good form.
 
If you have the time limit of sat 10min and someone does it in 5, well, add load to their movements, if someone doesn’t finish it in the allowed time then they stay as they are.
 
Reps: 800m
Movements: Bear Hug Loaded Carry
Time: 15min
Focus: Posterior Chain & Core
Result: Much harder than expected
 
All in all pretty simple to grasp and when your life is ruled by three hands, this style of programming is invaluable.
 
Enjoy,
Ross

Leave a comment

Filed under Fitness, Nutrition & Health

In the wise words of Porky Pig

That’s all folks.

2018 is over.

2019, it awaits you.

Will this year be any different from those of previous?

Perhaps, there is no inherent need for that to be the case, however it is often the done thing.

You know, self improvement and all that good stuff.

Thinking back over my goals there have been a fair few that have been accomplished and their memories stored away safely.

Some of the changes lead to a long lasting impact, others were just because it gave something different to do for a while, this is what defines the importance of a goal.

We can easily work towards the ones that are nice, however the ones that are necessary, those are a bit tricker to tackle.

You might call those the long term goals.

Simply because they can’t be accomplished in just one year, as such perhaps focusing on a portion of ‘that’ goal would be rather sensible and over time you can add up the parts and finally put the entire goal together.

So far I’ve achieved all of this ones I had, that is those that didn’t require waiting on the singer of others or certain elements of the career based environment, those are sadly subject to things outside of my complete control, thus they will take a tad more patience.

Have you given any real thought to what you desire this year?

I have two main ones this year.

The first is something nice and simple, doing higher rep sets in my typical training as such I’ve made a pact with myself to do no less than sets of 10 if it can be helped (rest pause work, extended sets, drop sets etc are of course obvious exceptions which will total higher reps).

Nice easy to achieve and measure.

My second goal, I want to create something that people who are venturing in to the industry of fitness will find valuable, not for profit or anything so grandiose, more just to hopefully help at least one person out there.

Of course this wouldn’t be anything unique as there are already hundreds of these sorts of things out there and from some very good people too, however that doesn’t deter me from wanting to give something back to this industry which has been good to me.

As such I have a question for you who are just starting in the industry, what do you want to know?

Leave your thoughts below.

Enjoy,
Ross

Leave a comment

Filed under Fitness, Nutrition & Health