Tag Archives: sport

3 reasons why you should add Push Press to your training.

1 – It allows you to handle more weight overhead, and even boost your volume in a strict pressing set by adding in a couple of extra push presses at the end.

(Plus it’s less technically than the jerk or push jerk)

2 – You can work on overload eccentrics with it which will have potential carryover to your strict press.

3 – Sporting benefit. The PP is multipoint movement, it has a quarter squat, a jump and a press, very useful for athletic goals.

When it comes to this lift you will find it can make for a great addition to your overhead or pressing sessions.

I would advise doing it first due to the high technical component required, unless you’re doing push jerks as well, in which case do those first, then push press, then finish with strict.

Here are a couple of method for you to try for planning push press 3x per week.

Day 1 – Monday – 50 reps in as few sets as possible
Day 2 – Thursday – 5x2x90%, this is just hard
Day 3 – Saturday – 30/30 (30 sec PP, 30 sec rest), for 30min

I’d chuck in some chins/rows, lateral raises, face pulls as accessory work as well.

Try this with dumbbells, barbell, kettlebells or odd objects, it’s quite fun.

Don’t forget to train legs as well 🙂

Enjoy,
Ross

 

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Testing for the experienced

“If you’re not assessing you’re guessing”

A good quote many would benefit from remembering.

When it comes to programming any form of training there is a large amount of people that do it blind.

This means they jump in head first without first assessing the basic strength, ability or condition of their trainees, it’s a shocking state of affairs.

While you may indeed get away with this if your clients are exclusively bodybuilders, this sort of behaviour won’t cut it with people who are interested in performance or strength. The chances of success are about the same as hitting a fish in a barrel with no fish in it.

So what tests do you have?

  • RM Test (squat, bench, deadlift are the classics)
  • Vo2 Max Test (1.5 mile run for example is often used)
  • ROM Testing (movement/flexibility can be FMS or other)

That’s essentially it for most people, and something all coaches/trainers should do, yet many don’t.

You literally have endless tests you can perform, however they will differ depending on the overall goal of the client.

If you’re looking at some options I will share with you what I use (keep in mind most people I see are after strength and/or performance progress).

RM Test – 1,3 or 5 reps

  • Squat
  • Power Clean
  • Press or Push Press (goal dependent)
  • Weighted Chin with Half Body Weight
  • Farmers Walk with Body Weight
  • Standing Broad Jump

The above give a good gauge of where the athlete is in regards to relative strength/power (Say I’m working with a sprinter, ideally they are hitting a 2xBW squat for 5 and 1.5xBW on the power clean, meaning they have optimal lower body strength/power)

Vo2 Test – Sport Specific

  • Example: 40 yard dash
  • Example: Watt Bike Test
  • Example: 2k Row

ROM Test

  • FMS (functional Movement Screen)

That’s essentially it.

This gives me a good idea of a persons level of strength, power, fitness and overall movement capabilities.

While a little different than what you may need, it’s worth remembering that having these is essential for good programming and progress.

Always assess, never guess.

Enjoy, Ross.

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5 Reasons people need a framework to succeed –

1 – Most don’t know what they need to do and as such need it clearly signposted

2 – It helps people feel less pressure, basically they can blame the structure for failure rather than themselves

3 – Things such as accountability and more responsibility become easier to administer

4 – Recorded data makes for a great confidence booster to show them how far they’ve come

5 – It teaches them how to achieve success on their own

Now there are those rare people who don’t need a framework to make their own success, if you’re one of them then we’ll see each other at the top. If that’s not you it’s not a problem, just ask for help and it will be yours.

Short & simple today.

Enjoy,
Ross

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Quite Partial

Partial reps can sometimes be the topic of controversy but if done correctly they can help you break plateaus and overcome limiting factors, not to mention have some great crossover to athletic potential.
 
Here is a great article with lots of good science in it:
 
 
The above article covers everything I thought of so there is techicanlly no need to rewrite what has already been well written, instead I am going to give you a list of exercises to consider adding to your training to hep you break plateaus.
 
– Box Squat
– Pin Press (bench or overhead to lock out)
– Press to pins (start at bottom and press in to the pins as hard as you possibly can)
– Box Jumps
– Rack Pulls
– Olympic lifts in hang style start or power style finish
 
With the above exercises you also have various methods that involve partial reps, Im sure everyone has heard of Matrix 21’s, this is usually done on bicep curls. Along with this you could also try complex training for partial reps, here is an example of one:
 
Bulgarian complex training –
 
A complex of 4-5 exercises (similar to a giant set), going from the heaviest one to the lightest one.
 
A1. Back squat on Box: 3-5 repetitions with a load of 85-95% of 1RM Rest 3-4 minutes
A2. Power snatch or power clean: 2-3 repetitions with a load of 85-95% of 1RM Rest 3-4 minutes
A3. Jump squats: 5-10 repetitions with a load of 15-20% of the back squat 1RM Rest 3-4 minutes
A4. Depth jumps 10 repetitions from 0.5m Rest 3-4 minutes
A5. Vertical jumps: AMRAP in 15 seconds Rest 3-4 minutes
 
 
Now go add some partial reps to your workout and break those plateaus.
 
Enjoy,
Ross

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PEDs in sport?

Drugs in sport are nothing new.

PED’s (performance enhancing drugs) have been in sports for a very long time, and almost all top athletes are using them.

Time to stop being naive.

The reason PED’s will help your performance so dramatically is because they allow your body to recover faster than you naturally can, steroids are a medicinal thing after all. This allows you to train harder, more frequently and achieve levels beyond that of even the most genetically gifted people.

It’s advised that you stay away from taking such substances, you’re not an endocrinologist and you will cause yourself problems. There are plenty of ways you can increase your performance without taking PED’s, you just have to be prepared to put in some times and effort to achieve the results you desire.

Here are some simple steps to help improve your recovery, boost your performance and take you to the next level NATURALLY.

– Eat more nutritious whole foods. This will promote an anabolic state in the body providing your calories are in a surplus.

– Stress less, meditate more. Lowering cortisol levels will help you recover much faster, remember cortisol is inflammatory and you need to bring this down asap.

– Have regular massages, or at least foam roll. This will help release some tension in the fascia and break down some unwanted muscle knots, allowing for increase blood flow which means more nutrients to the muscles to help them recover.

– Sleep in a completely dark room. This means no lights, no electrical devices, essentially nothing int he room that can disturb your sleep. The deep your sleep the better you will recover.

– Train Less. This might seem counterintuitive but there is a difference between chasing performance and facing fatigue. People want to feel demolished, but that doesn’t always mean that they will be getting results or progressing, these people are chasing fatigue and not performance. The best way to ascertain this is to always aim to increase either your reps, weight on exercises, increase time under tension or decrease rest periods. If you can’t achieve at lest one of these and progressively improve then it might be time to take a step back and bring down the volume, but keep the weights the same (3×3 @ 85% 1RM instead of 8×3 for example).

– Supplement. Supplements are not a substitute for real foods, but they can help aid in your recovery by providing precious extra nutrients, vitamins and calories.

Follow the advice above and always chase performance, not fatigue.

Enjoy

Ross

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