Tag Archives: strength

Specialise much?

A short post on specialisation.
 
It’s all about picking something you want to focus on.
 
If you are looking at your gym lifts for example, here’d be some sensible guidelines for the average gym goer.
 
If lifting related:
 
– Pick 1-2 lifts to focus on
– Increase the frequency: 2-3+ times per week
– Use the appropriate loading/rep schemes for the goal
– Set other training at a maintenance level
– Watch out for interference from other exercises
– Set a clear goal
 
If body part or aesthetically related:
– Pick one lagging body part
– Increase the frequency: 2-3 times per week
– Use the appropriate loading/rep schemes for the goal
– Set other training at a maintenance level
– Watch out for interference from other exercises
– Set a clear goal
 
As you can see the guidelines are essentially the same because it’s just common sense.
 
One thing people do when they specialise is to pick multiple things at once, often those things interfere with each other and little to no overall progress is made.
 
Sadly you can’t excel at everything at the same time.
 
If you try to be good at everything you end up being average.
 
It’s not uncommon for people to want to increase strength & cardiovascular performance in tandem, now if correctly planned it’s possible, however most people get it very wrong.
 
Training for multiple goals that may have some conflicting factors – energy system usage, global fatigue etc, is an art and this process is called concurrent training.
 
We won’t be covering that today.
 
This is a large topic to cover, as such here are some good places to start:
 
 
 
 
So some thing to consider if you want to bring up something that’s lagging.
 
If you want to focus on making something better, limit what you want to focus on.
 
You won’t lose your other gains if you set other training at a decent maintenance level.
 
Enjoy,
Ross 
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Break your pattern

7 day weeks are overrated.
 
Especially for training.
 
Morning All,
 
When it comes to frequency of training we know that we should be hitting each muscle group or movement at least twice per week.
 
You can also look at this from the standpoint of hitting the muscle or movement every 3-5 days.
 
Most people do this by running on a 7day week, which is fair enough, most people have lives after all.
 
That said, there is a more interesting way.
 
Our body is a clever thing, it will begin to remember the pattern we adopt and as such we may unknowingly sabotage our progress.
 
Have you ever though about a rolling routine for your training?
 
Now if you have no training restrictions and can train on any day then a simple 4 day split of; Pull-Push-Legs-Rest-Repeat will work very well.
 
If you are constrained to the 7 day week fear not, you can still utilise a rolling training program while hitting the optimal frequency of every 3-5 days (2 exposures in a 7 day period), you just won’t train the same workout each time.
 
Say you have only 4 days a week to train:
 
Monday, Tuesday, Thursday & Saturday
 
If you use the split above it might look like this:
 
Pull, Push, Legs, Pull – Week 1
Push, Legs, Pull, Push – Week 2
Legs, Pull, Push, Legs – Week 3
 
You can see it’s a three week rotation and you’re hitting each muscle every 3-5days while also not doing them on the same day of the week, meaning some extra mental stimulation as well.
 
You also have to factor in exercise crossover.
 
^^ Deadlift & squat for example, both hit the legs and posterior chain. Perhaps you have get ups as a warm up & prowler on Leg day as a finisher, these also hit the upper body isometrically, make sense?
 
As you can see there is no lack of logical structure here.
 
Something what would be very useful is perhaps having 3 distinct workout options (think same but different), so that each 3 day block of training hits the same muscle/movement actions just with different variations of the same exercises.
 
Then you’d set yourself the task of doing each 3 day mini cycle 6-8 times, progressing by a doing weight, sets or reps as needed.
 
That would mean you have a solid program that will last anywhere from 18-24 weeks.
 
Talk about forward planing for long term gains.
 
Here is an example of different movements you may use (I will give you 3 main lifts & variations per day) –
 
Pull –
Deadlift
Deficit Snatch Grip Deadlift
Block Pull
 
Push –
Standard Grip Bench Press
Close Grip Bench Press
Incline Press
 
Legs –
Squat
Front Squat
Hack Squat
 
This is with the main lift, I’d then advise perhaps 2-3 accessory lifts, erring on the side of 2 as over the years I’ve found less is more.
 
Guess what, you can also have different options for each of the accessory movements as well, talk about variety planned in to a specific goal.
 
Now this might seem like a lot of effort, however it works, it works well to be honest, it works best when combined with optimal nutrition (calories set accordingly of your goal).
 
Give it some thought, if you can’t cray it yourself feel free to ask for some help on here.
 
Enjoy,
Ross

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5 exercises you’re not doing that will change your life.

 
In the modern age the mentality of training is heavily influenced by body building.
 
Now don’t get me wrong, there’s nothing bad about this, however not everyone wants to be one, some want strength, others want performance and a few just want to move better and enjoy life.
 
Give the influence of BB’ing most peoples training is constructed around open chain isolation exercises.
 
Again, nothing wrong with this, however there’s so much you than you know.
 
The 5 movements below will literally change your life in the following ways:
 
– Add slabs of lean muscle
– Build strength
– Increase mental fortitude
– Strip fat
– Improve movement patters (mobility, flexibility etc)
 
Be prepared, chances are you don’t do these at all.
 
1 – Clean & Press
 
2 – Turkish Get up
 
3 – Loaded carry (farmer walk, bear hug, overhead hold, sled drag, prowler push)
 
4 – Rope climbing (or climbing in general)
 
5 – Front Squats
 
Why these 5?
 
Apart from he fact people don’t really do them I will list some benefits in correlation with their number:
 
1 – Explosive power & strength
2 – Full body coordination, improved ROM, stability, strength
3 – Conditioning (strip fat), strength, stability, mental toughness, power
4 – Helps you climb trees to get down your kite
5 – Strength, stability, ROM, posture
 
Now there is one movement that you may feel also needs to be in there and I’d agree, the deadlift should be in there as well.
 
6 – Deadlift – snatch grip variation especially :3
 
You’d be surprised the body you could build doing those exercises, however many of you won’t because they don’t fall in to the norm and fit the status quo, shame.
 
If you’re one of those who has the courage to brea away from the norm here’s a protocol you can use to make that change you’ve been looking for –
 
*Number to correlate*
 
– 5-25 total reps per movement (1,2,5,6)
– 80% + 1RM loading
– 10-20min total distance covered (3/4)
– Train 2-5 times per week
– Session length 45min tops
– Track everything and aim to progress where you can
 
Seems simple, however you have your movements, you can choose to do them with dumbbells, barbells, kettlebells, odd objects and much more.
 
Just aim to break the norm if you really want to get some results.
 
Enjoy,
Ross

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A little known fact about Kettlebells

I’m sure you’ve heard of kettlebells.

They’re great, Tony would approve, especially after earning your stripes to increase the Pood you use.

Pood = measure of kettlebell weight.

There are only half pood jumps, which is 8kg, meaning as you may have guessed 1 pood is a whole 16kg.

Did you know in Russia you use standard bells:

1 pood = 16kg – The Rabbit

1.5 pood= 24kg – The Fox

2 pood = 32kg – The Badger

2.5 pood=40kg – The Bulldog

3 pood=48kg – The Beast*

*The beast & bulldog are known names, some kettlebell practitioners came up with the other three which seemed to stick in the community. Plus they sound cool.

There is no 4kg, 8kg, 12kg, 20kg, 28kg, 36kg or 44kg kettlebell in the mood system of measuring. Obviously you can buy these weights as they are sold by plenty of manufactures, however do you know WHY the poods are set the way they are?

Have a think.

It’s because you have to earn your stripes by increasing the volume with the lower weights before taking the leap of faith and that massive 8kg jump to the next one.

Now I know what you might be thinking.

8kg is a massive jump, and you’re right, it is, however it means that you have to spend a decent amount of time building your strength through various kettlebell movements, not to mention exercise options to help your body bridge the gap from one bell to the the next.

If we take the strict press as the example.

You might easily be able to press 24kg with ease, perhaps for 5 solid reps, however you won’t get near the 32kg for one, or so you think.

Enter training techniques to close the gap.

  • Upping volume – turning 5 reps in to 10
  • Utilising eccentric overload – push press the 32kg and work the negative portion of the rep with pauses at certain stages of the lift for 3-5 reps
  • Implying yielding & overcoming presses with the 32kg

There are a lot of options, that’s only three potential ones without even looking at static holds overhead,  floor presses, windmills, get ups and other such movements.

Thankfully we live in a world where there are 4kg and sometimes 2kg jumps between each kettlebell.

Feel free to progress through them however you choose, however it you want to do it the Russian way, acquire the 5 bells above and be prepared for one hell of a journey to the most impressive 48kg press.

Enjoy,

Ross

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4 techniques to getting stronger.

Let’s be honest, who doesn’t want to be considered strong.
 
Being strong is awesome.
 
It makes you more robust, improves your health*, changes your quality of life and above all else it looks pretty bad ass.
*Provided your nutrition and overall lifestyle isn’t self destructive.
 
Strength is a funny thing.
 
You’re either strong or you’re not and to what degree of strength you have simply boils down to wha you need it for, after all, strength is simply the ability to perform a given task much like fitness.
 
So how strong s hold you be?
 
As strong as YOU need is the answer.
 
Okay, enough philosophical thoughts.
 
Time for some techniques.
 
1 – Paused Reps
 
A classic that is still relevant to this day.
 
It’s great for helping you generate and more importantly hold tension in a lift, plus it will get you over sticking points.
 
You simply pause your rep in one or more locations throughout the lifts ROM, it’s that easy.
 
Most will pause at the hardest part of the ROM, in a squat this would be at the bottom as coming out of the hole is hardest for most people.
 
For a deadlift you may choose to pause mid shin, then continue the lift.
 
My recommendation is to do anywhere up to 25-30 total reps for this style of training, that could mean 5×5 or 12×2, perhaps only 3×3 or 4×4, you pick your poison.
 
2 – Singles
 
Another classic, however there’s a slight twist.
 
Again you’d do well to limit the total reps to around 25-30, however here is how you might set it out:
 
– 1 lift per workout for this protocol
– 80-90% 1RM load on the bar
– Perform 1 rep on the minute every minute (EMOM)
– Stick with a load % until you can hit all 30 reps, then incase load of change the lift variation
 
The idea of this is to build volume at a decent intensity level, having to start each rep will help you groove the form and the skill of the lift.
 
My favourites for this are the Deadlift and Presses.
 
3 – Speed Work
 
Increasing your rate of force development (RFD) will help you get stronger as you’ll find you may already have the base strength needed to make a lift, however you’re just too slow.
 
Dave Tate speaks about this at length at Elite FTS, check out his work, it’s mind-blowing stuff as he is crazy smart.
 
Back on topic, speed work.
 
You take 50-65% of your max and perform sets of reps as explosively as possible (ensure good form).
 
You’ll find the 25-30 rep total is again a good bench mark to go for.
 
Concentrate on making each rep as crisp and fast as possible, you will also be limiting your rest, top end being 60 seconds, no more.
 
This method is great for not only boosting RFD but also getting in a good amount of volume in a short space of time.
 
You may think that this won’t help you get strong, it will, trust me. Most strong people are actually pretty fast, just watch any world record lifts and you’ll find the majority look effortlessly fast for the most part.
 
4 – Eccentrics
 
Yet again another tried and tested method.
 
Loading up an exercises will over your max with 110-130% of 1RM and lowering it as slowly as possible is great for helping you break through plateaus.
 
Due to the highly demanding nature of these lifts I’d advise most people to make sure they have spotters and aim for 3-5 sets of 1-3 reps, limiting this rep total to 15 as it can be quite taxing.
 
You will also do well to use this method for 2-3 weeks tops.
 
Doing them it never seems like much, however if you’re using 130% of your max I can tell you it is soul destroying, don’t fall victim to your ego on this, especially with compound lifts.
 
This is great for Chins, Dips, Curls and other such exercises, I’d be a tad weary of doing it with squats and DL unless you’re a very accomplished lifter.
 
There you have it.
 
4 simple techniques that have all been proven to work.
 
Use one method at a time, don’t be a hero and try to do more than one or combine them because you will snap your self up.
 
Enjoy,
Ross

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6-10 week protocol to a new PB for you & your clients – new twist on a classic.

If you’re not interested in hitting some new PB’s, that’s cool, feel free to skip reading this.

Let’s say you are interested though, keep reading.

Below you’ll find a simple protocol to help you improve on one or multiple lifts.

This is not something you’d find in body building very often, it’s for people who chase strength.

The information in question is a favourite of many a Russian athlete oddly enough and one I’ve done many times to hit new heights.

I first learnt of this from reading older writing by Dr Fred Hatfield, if you’ve not read any of his books you should, they’re amazing resources.

As you may have guessed I quite like the Russian methodology.

Here is the premise:

– 80% 1RM is starting load, 105% is the end game
– Double Progression is applied
– Intensity is increased incrementally
– Train a 2-3 times per week
– Rest as needed
– Stay tough and you’ll reap the rewards
– Don’t get greedy, follow the protocol

This is how the classic program looks based on 3 days training per week (Mon-Wed-Fri or Tue-Thur-Sat):

*All 6x sets are at 80% 1RM, % changes will be listed below.

^^ If you don’t know yours or your clients 1RM, use an RM calculator to establish an estimated one and go from there.

Week 1
– 6x2x80% 1RM*
– 6×3* (the volume progression begins)
– 6×2*

Week 2
– 6×4*
– 6×2*
– 6×5*

Week 3
– 6×2*
– 6×6*
– 6×2*

Week 4
– 5x5x85% 1RM
– 6×2*
– 4x4x90%

Week 5
– 6×2*
– 3x3x95%
– 6×2*

Week 6
– 2x2x100% (old 1RM)
– 6×2*
– 1x1x105% (aim for a new 1RM)

Week 7 Deload

Congratulations, a new PB to help you drive up old RM’s and add some much sought after muscle/strength.

Thats the typical way to do it, however if you’re short on time then this  may be of use.

The new twist for those short on time –

If you with to do this twice per week the cycle will end up being 10 weeks long (9 with the last being a deload).

Week 1
– 6×2*
– 6×3*

Week 2
– 6×4*
– 6×2*

Finally

Week 9 – Week 10 Deload
– 6×2*
– 1x1x105% (aim for new 1 RM)

From experience you can pair two lifts together when doing this and PB on both so long as they don’t interfere with each other.

It’s also good because you get a heavy day and a light day each week meaning you can really go for it each heavy session as it makes the overall progression far more manageable.

For example:

DL & Press (or weighted dip)
Squat & Pull Up
Bench Press & Row

You’ll find that some token accessory work of say 30 reps per accessory lift is enough to help the other lifts keep up and maintain some form of muscular balance.

Here is how I planned my sessions using the twice per week training schedule. I was forced to train this way because of upcoming events and life doing what it does best, however I hit new numbers and intact made progress.

Sometimes less really is more.

Lifting Day 1 & 2:
A1 – DL – sets/reps as above
B1 – Press – sets/reps as above
B2 – Chin – 5 reps each set
C1 – Squat 1×10-20

  • I would add in perhaps some postural work and make a few sets for smaller muscle groups if I had time
  • You can also add in some CV training (sprints etc) a couple of times per week that don’t require you going to a gym

The funny thing with this is it’s so simple people will ignore it.

We live in a world where people think that unless they’ve destroyed themselves they haven’t had a good training session.

This is not true.

Especially when you look at MRV (maximum recoverable volume) vs MED (minimal effective dose), however that’s for another day.

Give the above a go and see how you fair.

Enjoy,

Ross

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Make progress with one set!

Something you may have heard or read in the past.
 
Is it true?
 
Yes, however you’ll need to know exactly what is meant by ‘one set’.
 
When people write or speak about making progress with the above, they don’t mean you literally only do one set.
 
What they mean is that you’re going to do one ‘working set’, you don’t include your warm ups in the mix, which could be was little as two sets or as many as 10 depending on how strong you are.
 
A working set is classes as an amount of reps performed at the target weight.
 
You also have the classic 3×10 by Delorme/Watkins which was as follows:
 
– 1x10x50% 10RM (warm up)
– 1x10x75% 10RM (warm up)
and finally…
1x10x100% 10RM (working set)
 
Going you one working set.
 
If we took the classic 3×8, this means 3 working sets, not including warm ups.
 
If you ever read Brawn, you’d find that lots of the programs had things like this written:
 
Squat 1×20
Press 2×5
Chin 1×6-8
etc
 
All of these are the working sets, as you cans occasionally they had 2 working sets.
 
The idea of this set is to much you to your limits and perhaps add some small amount of weight to be bar, improve the form, do it while having less rest and so on.
 
You could manipulate any variable to get progress so long as you made progress.
 
– Volume – perhaps got an extra rep at or 2 the same weight
– Intensity – lifted more total weight on the bar
– Density – had less rest than previously
– Frequency – performed this feat twice in a week instead of once
 
When you take a look at the principles behind this long spoken method of training it’s fair to say they’re pretty solid because they leave you nowhere to hide.
 
If you limit yourself to only one hard set, you’re more likely to give it your all and try to better that set in any which way you can.
 
The more modern approach of “Do all the sets & all the reps!” isn’t bad by any means, however it does often leave people working sub-optimally which is why some struggle to make any form of progress.
 
The repeated bout effect or repetition method is a solid one, that’s not being disputed, however those who get the most out of this are the ones who’ve spent a decent chunk of time hitting one hard ‘working set’ in the past.
 
You may also find working sets are called ‘top sets’ which can be found in those who follow a daily lifting routine – ala Bulgarian style training and daily maxing.
 
So, should you try this style of training protocol?
 
Yes, no, maybe, I really don’t know.
 
It certainly works, however if you’re making progress with what you’re doing then there’s no sense in changing, if not though, perhaps you might find this useful.
 
If you decide to work for top sets here are some pointers of where to start:
 
Top set recommendations:
Squat: 5-10
Presses: 5
Pulls: 6-8
DL: 3-5
Accessory lifts: 8-12
 
Enjoy,
Ross

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1-2-3 for you & me

Progress, it’s as easy as 1-2-3.
 
An old school method for strength & lean mass.
 
Morning All,
 
You may have guessed that I enjoy things from yesteryear.
 
For good reason too, I might add.
 
Everything that worked back then still works today, in fact it’s usually more effective than what most people do these days.
 
You will find many a person runs to a fitness magazine, or some form of social media for a workout routine, which is fair enough, if something is free you’d be silly not to use it.
 
The only issue is that while the info might be good, the people using it only apply around 50% effort, especially when the weights get heavy.
 
This is bad… very bad.
 
Low effort means low results.
 
This is where for those of you who are a little more focused 1-2-3 will be something you enjoy.
 
Here is what to do:
 
– Pick an exercise or two (A1/A2 fashion)
– Put some weight on the bar, say 80% of your max
– Do 1 rep, rest a little, do 2 reps, rest a little, do 3 reps, rest longer
– Add weight after each successful 1-2-3
– Do 3-5 sets
 
 
You’d be surprised how this rest pause style of protocol allows you to lift heavier than normal and get in some decent volume too.
 
You’ll find that this style of protocol is are more sustainable than a standard 5×5 with repeating weight as you can manage fatigue levels far better while still lifting heavy-ish.
 
In between each of the prescribed reps you could rest 15-30 seconds, just enough to allow you to get the next reps easily while still lifting heavy.
 
Rest 2-5min after each full set.
 
After you’ve done your reps/sets you can finish off with some loaded carries and perhaps some isolation work for weak points, or for vanity reasons, your choice.
 
This is so easy to apply you’ll probably ignore it.
 
You can use 3 week rotations before adding more total load to the bar if you choose, it will look like this:
 
Week 1: 3×1-2-3×80%
Week 2: 4×1-2-3×80%
Week 3: 5×1-2-3×80%
Week 4: 3×1-2-3×82%
And so on.
 
I’ve it a try and watch your strength, lean mass, skill in the lift and enjoyment of training soar through the roof.
 
Enjoy,
Ross

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Why 5×5 has stood the test of time

Chances are you’ve heard of the classic 5×5 workout protocol.
 
Many of the greats have done it starting off with Reg Park, ranging all the way to Arnold in his early days and is still used by many lifters of today.
 
Now something to consider is that there is no one way to perform 5×5.
 
Having the freedom to change the overall loading protocol not only helps with progression it also allows people to stave off the inevitable boredom that they may end up encountering.
 
Here’s some examples:
 
5×5 – 4 warm ups, 1 working set
5×5 – 3 warm ups, 2 working sets
5×5 – 2 warm ups, 3 working sets
5×5 – all working sets as warm up work done separately
5×5 – Heavy – Light – Medium
5×5 – Wave loading
5×5 – CAT
5×5 – Max Effort – 3-5% fatigue drop each set
5×5 – RPE loading set to set – EG 8-9rpe
5×5 – EMOM
 
Essentially you can make any adjustments you feel necessary to allow you to progress.
 
A personal favourite of mine if the H-M-L loading, as you may have guessed from my previous writings.
 
Using this protocol I’d suggest picking one lift that is lagging behind and proceed to train it 3xpw using the protocol like this:
 
H: 4 warm up sets to 1 all out set of 5
M: 5 working sets at 80% of your all out 5 on H day
L: 2-3 working sets at 80% of your all out 5 on H day
M: 5 working sets at 80% of your all out 5 on H day
H: 4 warm up sets to 1 all out set of 5
Repeat the above
 
You’ll notice that this give you plenty of sessions between heavy days, 3 to be exact.
 
This will allow your body to recovery and adapt to the 80% of your old 5, when the time comes around for the next all out heavy day your aim it to perhaps add a little bit of weight or maybe even complete the same heavy 5 you did before but with better form/speed etc.
 
If you hit a weight repeat then you’d take 85% of that weight for the upcoming sessions before attempting the heavy 5 again.
 
Let’s say you again stick on that same 5 rep weight and the form is again more solid. The loading would be 90% for the upcoming sessions.
 
When this happens to be the case, after the next M day when you you 5x5x90% of your current 5RM, you’d hope to now see a new total weight on the bar.
 
Once you do you go back to the 80% of that top weight and repeat as necessary. If you hit a new weight each time you do the H day then stick at 80% of that for loading, only increase that % if you find you can’t add a tad more weight to the all out set of 5 on your H day.
 
5×5 is safe, it’s effective and it leave little to the imagination.
 
You’ll make stay progress on it for quite some time, especially if you play with the variations of it.
 
Take some time and plan out you training.
 
Remember this protocol is mostly for strength with hypertrophy as a happy side effect.
 
When it comes to the other lifts/body parts you’re not doing 5×5 on, 2-4×8-12 will be good as accessory work, well any rep range will do, just go for a total of around 5 reps on 1-3 extra movements.
 
Give it some thought.
 
Enjoy,
Ross

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Some simple tests to try

Movement.
 
It’s kind of really popular now.
 
Like really popular.
 
However before you can move on to all the fancy stuff, form a lifters perspective, can you do the basics?
 
Squat-Hinge-Push-Pull-Brace
 
Most think they can
 
The truth is many can’t
 
Here is a simple yet effective movement screen I use with clients to assess their ability and see what we need to work on.
 
My basic movement screen is as follows:
 
– Standing on 1 Leg (eyes open, then closed)
– Goblet Squat
– BW Hinge (double leg & single leg)
– Press Up
– Bat Wing
– Floor or Wall Angle
– Plank
 
What do the above actually assess or do?
 
Let’s take a look.
 
Standing on 1 Leg (eyes open, then closed): Aim for 30 seconds without any movement with your eyes closed.
 
Balance/proprioception/posture 
 
Goblet Squat: Aim for a full ROM with no upper thoracic collapse.
 
The ability to stay braced and maintain upper thoracic extension/stability while achieving a full flexion of the hip/knee, it also highlights ankle/foot stability/mobility issues (weigh shifting, heels lifting etc)
 
– BW Hinge ( start with double leg & then single leg): Aim for a full hip hinge while maintaining solid posture, no rounding or loss of balance.
 
Full hip hinge while maintaining core bracing, natural posture, proprioception and stability.
 
– Press Up: Aim for full press-up with no break in form (elbows tight to sides, bum pinched.
 
Bracing, posture, while moving through time and space in a pressing fashion, full ROM through elbow flexion and also control of upper back (scapula) retraction/activation.
 
– Bat Wing: Aim for full retraction of shoulder blades and upper back contraction – do this against a wall.
 
Upper back control, scapula retraction and full ROM, plus bracing and good posture throughout the movement.
 
– Floor or Wall Angle: Aim to get your arms fully extended overhead with no change in your posture (excessive back arching).
 
Upper thoracic ROM, shoulder ROM, stiffness in lats/lack of core bracing.
 
– Plank: Aim to hold a solid position from head to toe,no sagging.
 
Core Bracing and posture consistency.
 
The above tests are an overall assessment to see if the person doing them can control their body correctly and move through time & space without any issue.
 
A lot of people struggle with these basic movements and worst of all ignore them, opting to go for more advanced movements that they’re just not ready for.
 
Basically building on disfunction.
 
Think of it like building a house, you wouldn’t do it if the foundations were crap of the area was known for subsidence, that’s just a recipe for disaster.
 
Now from an enjoyment stand point the train that these styles of assessment will require the client to do can seem very boring and basic, especially when we live in a world that demands MORE MORE MORE.
 
A lot of people fall in to the trap of wanting the fancy fun things to do and while there is nothing wrong with this it can cause a lot of issues later down the line.
 
For example:
 
Plyometrics (jump training).
 
Is it fun?
 
Hell yes.
 
Is it safe?
 
Yes, IF you have correct movement patterns and the strength/stability to perform the movements correctly, if you can’t hen it will lead to injury, especially in the knee, trust me I’ve seen it.
 
Did you know according to the research done by Prof Yuri Verkhoshansky, to do basic low level jump training you should be able to squat your bodyweight for solid reps – that’s bodyweight on a bar by the way.
 
For Depth Jumps and other more advanced techniques the recommendations are up to 2xBW on the bar, not many can do that.
 
^^ You will find this info in the book Super Training & also The Science & Practice of Strength Training if memory serves me correctly.
 
Keeping this in mind.
 
How many people do you know who do training that is far lack of a better term, way beyond their pay grade, a fair few I’d imagine. 
 
I know a few and I have even done it myself in the past, injury was my reward because like all competitive people I did too much of what I wasn’t ready for.
 
Building a solid and wide foundation will allow you to hit a higher peak.
 
Yes it may be a tad dull at the start, it can also be hard to hear, however it’s sometimes necessary.
 
Take a look at your own movements and patterns, are they solid or could they do with some improvement?
 
Truing hard and stay safe
 
Enjoy,
Ross

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