Tag Archives: smart goals
Personally I feel all people should be strong, however it makes me especially happy when the girls take well to the world of lifting and start to shift hefty weights about.
Two impressive numbers for the average lady what lifts are as follows:
– 3/4 bodyweight strict press
– 1.5x bodyweight overhead deadlift
Those two lifts, when at those numbers seems to often entail good things in regards to sporting prowess and also easier activities of daily living.
By no means gospel, yet there is a nice trend when you delve in to the endless hoards of zero’s and one’s.
How do you measure up when look at these numbers?
I trust you can hit them easily 🤗
Of course there are other lifts for the average lady lifter that add extra prowess from my experience.
– 1.25x BW Squat (or BW Front Squat)
– Bodyweight Farmers Walk for 25m, 50% each hand
– 5 Strict Pull Ups or 7 strict chin ups
There just seems to be something about all of the above that keeps popping up when one digs in to it, as such they give some useful targets for us to aim for that are not out of the realms of possibility.
All of the above would be for one solid rep (unless labeled otherwise), however if you could do them for say 3-5 reps that would be truly epic.
Being strong is a great thing.
Apart from the added lean body mass, confidence and general badassery, lifting decent weights is rather enjoyable.
As such it might be worth looking at your numbers and working towards closing the gap on the above.
Give it some thought.
Is your goal really your own?
A question more people should ask themselves.
How often have you heard of people achieving their goal only to be left feeling unsatisfied or unfulfilled?
You’d be surprised to find out that it’s actually quite common.
There are many people who undergo certain tasks to achieve what they think they want, when in reality they’re achieving what they’ve been told they want.
A very common state of affairs.
Have you ever honestly sat down and thought about why you’re doing what you’re doing?
I’d be surprised if you had, pleasantly surprised.
Knowing the underlying reasons is key to long term success and sustainability.
That said, it’s not something people give much thought to.
Might be worth considering before you set your next goal.
Do you need to squat heavy?
It pains me to say this, however there is technically no need to squat heavy weights…
That said, there is a basic necessity for the squatting movement pattern as it will ensure healthy ankles, knees, hips and loads more.
The squat is a fundamental human movement pattern, you need it, fact.
I am personally bias towards heavy squats, I love them, however they are not for everyone, some people may have injuries that prevent them going heavy, this is fair enough, they can adapt and do things such as goblet or front squats as substitutes, so long as they are performing the movement pattern all is good.
This short post is just to remind you that it’s okay not to squat heavy, you just need to be performing the movement in some way, shape or form to stay healthy.
Here is a simple workout structure for those who need some guidance, you can pick which ever :
W/U – Squatting pattern – Example: Goblet Squat 50 reps
A1 – Hinging movement 15-25 rep goal
B1 – Pressing movement
B2 – Pulling movement 25-50 rep goal for both
C1 – Core movement or Loaded Carry 30 rep goal or Distance for Time (e.g., 10min)
Easy, all you need do for exercise ideas is simply find a list of movements and pick ones that you feel like doing on the day.
Actually, hold on…
^^ A great resource, they’ve got some fantasist bits on there to read, enjoy it.
Accumulation & intensification
Basically the way you can structure blocks of training to help improve one or multiple elements of training.
These can be used in 2,3,4 week blocks each time or even sometimes as long as 6 weeks a piece, you can even do 6 weeks accumulation and 2 weeks intensification, this will all be down to how the individual responds.
Let’s look at some examples:
A1 – Squat
A2 – Chin
A1 – Press
A2 – Row
Day 3 – Off
A1 – Deficit Deadlift
A2 – Dip
Day 5 – Off
A1 – Front Squat
A2 – Dumbbell Clean & Press
Day 7 – Off
Acc – Weeks 1-3 – 6×6-8×70% 1RM wk 1, 72.5/75% wk 2&3
Int – Weeks 4-5 – 8x3x85% wk4, 87.5% wk5
Acc – Weeks 6-8 – 6×6-8×72.5% 1RM wk 6, 75/77.5% wk 7&8
Int – Weeks 9-10 – 8x3x87.5% wk9, 90% wk10
Deload (volume reduction or 30-60%)
Start process again for another 10weeks, starting Acc 75%, starting Int 90%
You get the idea.
The same would apply for CV training, you’d start off with a moderate intensity based on the fitness assessment results of your clients initial tests, then plan in steady state work, intervals and so on.
Each Acc/Int phase will differ in set/rep/load planing based on the clients goal, etc.
Example rep/loading ranges:
Strength – 1-6 – 85%+ 1RM
Hypertrophy 6-20 – 60-85% 1RM
Some people will need more variety and change ever couple of weeks (dopamine dominant), others may do well to stay on the same protocol for 6weeks (balanced across all neurotransmitters), it’s up to you as the trainer to find out what is best for the client.