Tag Archives: strength endurance

A Sinister 6 Sessions of Strength.

This nifty little protocol will help get many people strong.
 
There is no other prerequisites for doing it than to follow it to the letter.
 
🤓
 
Choose two lifts you wish to focus on (I suggest 1x Upper/Lower).
 
Before starting test your 5RM on your chosen lifts.
 
You’ll alternate which one you focus on session to session, so sweet up as an A-B alternating split, training every 5 days.
 
You will do 6 sessions of each (12 in total), this means 60 days of training.
 
^ On the days you’re not in the gym feel free to focus on mobility, going for long walks or if you practice a sport then do that.
 
Let us say it’s Close Grip Bench Press & Trap Bar Deadlift because my bias likes those.
 
For the Focus Lift this is the rep/set protocol:
 
Cluster Set:
– 5x 2-1-2 (rest 10-20 seconds between each)
– 3min rest after complete set
– Change loading each set by 20% Increase or Decrease
– DOn’t repeat the same load twice
 
For the Secondary Lift this is the rep/set protocol:
 
3×10 – 50%, 75%, 100% – 10RM (you should only just get 10 on the last set)
 
For your Accessory Lift, this is optional*.
 
In the suggestion below my suggestion is based on a PHA style to working on lagging areas for maintenance purposes, so quads, triceps, lats, etc.
 
Example for context:
 
15min time limit, if you can get out 4-5 rounds in the time increase the loading where needed or tweak the movements, you can change the movements each session.
 
C1 – Pull Up x3-6
C2 – Walking Lunge x10-12 (per leg)
C3 – Dumbbell Press OH x3-6
C4 – Hollow Body Hold x30sec
 
Set & rep wise you’ll be
 
Here is what a session will look like:
 
Session A –
 
A1 – CGBP – Focus Lift
B1 – TBDL – Secondary Lift
C1 – Accessory Lift (your choice)*
C2 – Accessory Lift (your choice)
C3 – Accessory Lift (your choice)
C4 – Accessory Lift (your choice)
 
Session B –
 
A1 – TBDL – Focus Lift
B1 – CGBP – Secondary Lift
C1 – Accessory Lift (your choice)*
C2 – Accessory Lift (your choice)
C3 – Accessory Lift (your choice)
C4 – Accessory Lift (your choice)
 
The idea of this is to focus on getting stronger each session, its not about conditioning.
 
By the end of the 6th test yourself with a 5RM once again.
 
Enjoy,
Ross

Leave a comment

Filed under Fitness, Nutrition & Health

The 1 Superpower Y’all Really Want

In my experience if there is one superpower that most women would want it’d be this:
 
To eat /drink as much as they like and never get fat.
 
Which to be fair could be a something most people want.
 
Did you know though that this could be a reality, oh yes, you could have this superpower.
 
Chances are you’ve heard of it in its alias.
 
This is it – Strength & Conditioning.
 
Believe it or not when you train properly and give it a truly worthy effort good things tend to happen.
 
Moving starts to become easier, aches/pains begin to reside and your mentality improves too.
 
Your nutrition improves due to your body demanding higher qualities of nutrient sources.
 
Muscle mass increases as your strength does, this then in tern leads to high force/power outputs and when combined with legitimate aerobic work that build a formidable work capacity you’ve got a near perfect storm for longevity.
 
The price you’d need to pay for this would merely be effort and consistency.
 
You see when you get some solid years of training under your belt that takes you physically to decent levels of physical strength & work capacity, you will have created a massive reserve in your body for the consumption of calories.
 
While it’s true your body will send you after higher quality ones first and foremost, you will find that when you do suddenly fancy a cake or few cheeky beverages of an alcoholic nature they don’t even make a dent anymore, in fact they’d barely register.
 
Yet the biggest things you’d notice is that the cravings for the poorer quality food/drink would diminish.
 
Habits would change as your health improves,both physical and mental.
 
Remember though, effort and consistency would be required.
 
Now you’ve had this knowledge exposed what will you do with it?
 
Do you want to be what many would consider to be a physical superhero, or do you perhaps want something else?
 
You should investigate this thoroughly.
 
While you do that here are two simple sessions that you can rotate in a 3 day per week training system.

300-200-100:
 
You can rotate these for added spice, be warned though, it can be brutal.
 
Session 1 – Swings x300, Hill Sprints x200 seconds, Dips x100

Session 2 – Squat x300, Loaded Carries x200 seconds, Pull Ups x100

Session 3 – Swings x200, Hill Sprints x100 seconds, Dips x300
Session 4- Squat x200, Loaded Carries x100 seconds, Pull Ups x300

Session 5 – Swings x100, Hill Sprints x300 seconds, Dips x200

Session 6- Squat x100, Loaded Carries x300 seconds, Pull Ups x200


 
*Higher rep targets (200-300) can have substitutes.
 
Try and do 50 of these sessions in total if you need somewhere to start (feel free to change up the movement variations as you see fit). .
 
Now this would be very basic S&C, literally scratching the surface however training more productive than what the majority of people are currently doing.
 
Enjoy,
Ross

Leave a comment

Filed under Fitness, Nutrition & Health

You can do a lot with one plate

Cheeky Challenge that came up in discussion last night:
 
Load a barbell with 1 plate (20 or 25kg), pick one movement and proceed to repeat it for 45min (use a timer).
 
Tally up your total reps, and you can thank me for the DOMS later.
 
I know what some of you may be thinking.
 
“1 plate will be too light on some movements and too heavy on others.”
 
Just so you know, you are 100% correct, especially for strong/advanced lifters.
 
However, for the average gym participant, this provides ample difficulty 🤗
 
Here are a couple of my favourites –
 
– Squat (any variation, FS, OHS are brutal though)
– Floor Press, Push Press, Push Jerk
– Strict Press (if possible)
– Bent-Over Row
– Upright Row
– Power Clean or Power Snatch
– RDL, Stiff Leg DL on Box and Suitcase DL
– Barbell Curl (if you’re a monster)
 
You get the idea.
 
The beauty of this is found in its simplicity.
 
Personally, I would also say that if you feel the need then in the last 15min (if you wish to train for 60min) you can do some isolation work on minor muscles, or you can just go home.
 
The common resistance to this style of lifting meets is that of “Won’t it be boring?”.
 
Usually said by the same people who watch things like Love Island, thus my answer is this; maybe, you’ll just have to try it and find out.
 
An alternative option I quite enjoy, still loading up one plate, is to pick two movements and pair them in a classic antagonist super-set.
 
^^ This gets an epic pump going and feels great.
 
One thing to remember guys is that this is not a magic program or something that will revolutionise training because it’s not meant for that.
 
It is meant to strip away your bullshit and force you to do some good old fashion work.
 
(High work capacity/density)
 
Unless you’re a professional lifter it’s worth remembering that a key element in training is to make it fun, next is to not take it too seriously and thirdly, it’s largely arbitrary.
 
The love of training runs deep in me, yet I am under no illusion that unless you get paid to lift it’s a hobby and nothing more.
 
By all means, enjoy it, have some focus, drive and goals in mind just don’t let them take over your life. Doing so will lead to anxiety and one clue to this is a destination in the upper abdomen with excess fat storage in the lower.
 
Seriously, look at people who take training way too seriously and you’ll see it in all of them.
 
They’re lean, muscular, fit and yet seem a little bloated and have that small fat pocket they just can’t seem to shift.
 
^^ A topic for another day because I’ve waffled.
 
Yea, try the 1 plate challenge, maybe for say 50 sessions.
 
Why 50?
 
Why not 😂
 
Enjoy,
Ross

Leave a comment

Filed under Fitness, Nutrition & Health