Tag Archives: routine
May 17, 2017 · 8:18 am
“I want to be big and strong”
^^ A sentence many a man has said over the years and continues to say to this day.
“I want to be lean and strong”
^^ Something I’m pleased to announce more women are saying, it seems there has been a shift in them saying ‘I just want to be skinny’ to now learning the benefit of being lean and strong, it’s great to see.
While it is only my opinion, I feel everybody should be strong.
I’m not talking about record breaking strong, just strong enough to stay healthy and stave off the effects of ageing on the body.
These sports all centre around lifting:
– Weightlifting (olympic lifting)
– Body Building
– CrossFit (some may not like this one)
Did you know lifting weights can have the following positive effects on the body:
– Improved bone density
– Ligament/tendon health
– Delayed sarcopenia
– Hormonal benefits: Higher testosterone, better insulin regulation, more growth hormone, lower cortisol to name a few
– Lowers body fat (great for improving health)
– A higher TDEE (total daily energy expenditure, more calories burnt in a day)
– Increased strength for sport/daily life
– A boost in confidence
– Looking better naked (the most important benefit, obviously)
Those are only some of the benefits, there are numerous more.
Personally I’d say the mental improvement is the pivotal one as this can have the biggest impact on a persons life in a very positive way.
If you’re not an athlete and lift for health/confidence you should do it because you enjoy it, not because you feel you have to, that’s the secret to balance and long term sustainability.
Don’t eat yourself up if you miss a session, chalk it up to life and sue it as a rest day, that way you’ll be more motivated when you get to go in, excited to train in fact. Keep this in mind and you’ll find you don’t fall out of love with training.
What if lifting isn’t for you?
That’s cool, find soothing you do enjoy, here are some other options for improving strength and all achieving all the other benefits mentioned above:
– Calisthenics: bodyweight/movement training, loads of fun
– Martial Arts
– Gym Classes
– Track & field
– Kettlebells (sport or hard style)
– Climbing/outdoor sports
There are almost endless options.
Find something you enjoy, training shouldn’t be a chore.
Now go, have fun and make progress.
April 20, 2017 · 9:06 am
It’s well known that not everyone likes to squat.
While the squat is a key movement pattern that should be in a training routine, you can create one without.
Not my personal choice but it’s 2017 so let’s cater for those who don’t want to squat or might not be able to, for what ever reason.
What can you do?
Let’s look at how those would make up a workout.
It’s worth noting that you will still build some good legs without squats, however the squat is an incredibly athletic movement and at least one session per week would be good.
Okay, let’s put together a squat-less routine.
Day A –
A1: Snatch Grip Deadlift from Deficit 8×3
B1: Press 10×5
B2: BB Row 10×5
C1: Dips 4x Fail
Day B –
A1: Clean Grip Deadlift from Floor 6×4
B1: Incline Press 6×8
B2: Pull Up (weighted if necessary or pull downs) 6×8
C1: Curls 4×8-12
Day C –
A1: Snatch Grip Deadlift from Blocks (mid shin) 4×6
B1: Close Grip Bench 8×6
B2: DB Row 8×8
C1: Face Pulls 4×12-15
Day X – Optional
A1: Hill Sprint 5-10×60 seconds
B1: Prowler or Sled Drag 5-10x20m
C1: Loaded Carry 5-10x20m
Here is how it might look if put in to a weekly workout structure – 7 day split:
Monday – C
Tuesday – B
Wednesday – Off
Thursday – X
Friday – Off
Saturday – A
Sunday – Off
If only A/B/C used then pick three days per week to train at your convenience using the order C-B-A.
You will notice the varied levels of deadlift will place different emphasis on quad/posterior recruitment, the addition Day-X would further help leg development and conditioning.
In your warm ups some form of squatting movement patter would be personally advised so you still get the expose to the pattern, maybe some light goblet squats for example, just for good measure.
Remember that all good programs have at least one day of squatting, this is an option for those who truly detest squats and is a last resort.