Tag Archives: test

Are you the average man or woman?

Do you want to train for health, performance and to feel better because if that is the case keep reading.
 
Three things in the gym you should ideally be able to do.
 
Ladies:
 
1 – 1x Double Bodyweight Deadlift
2 – 5x Chin Ups
3 – 1x 3/4 Bodyweight Press
 
Gentlemen:
 
1 – 1x Double Bodyweight Deadlift
2 – 10x Pull Ups
3 – 1x Bodyweight Press
 
None of the above requires astronomical strength.
 
Hit the above though and chicness are you’ll have some good base results.
 
Say you struggle to achieve these then it can mean a few things, such as you might have been injured one upon a time, have a legitimate medical excuse that makes you exempt etc.
 
If you have no aliments (real ones), then it may mean this:
 
– You’re too heavy
– You’re too weak
 
Now a lot of people will get the hump reading this.
 
Some will scream and shout about their not being any cardio goal however I shall explain why there are none.
 
CV is easy to build.
 
(I’d recommend a sport, like boxing, BJJ, skipping etc)
 
Think about it logically for one moment, please.
 
You can go from couch to 5k in a matter of weeks, perhaps even train to run a marathon within 6months (I’ve known people to go form never doing any fitness to that feat, it was most impressive).
 
Yet when it comes to building strength you’ll find that shit takes a long time, especially if you’re very de-conditioned.
 
Strength, or base strength has a universal crossover to life.
 
As does mobility, as such here are three other things you should be able to do:
 
– Sit in a full ROM squat pain free for 5min
– Lay down, stand up, crawl and climb things pain free
– Pass all minimum ROM tests (google this)
 
Many will see me as overly harsh, other will know my intentions are good though.
 
Like a post I shared a few weeks ago about being abel to haul around a sandbag of your own bodyweight.
 
Ideally you should be able to carry it for at least 1min without any real trouble. get it to your shoulder and even over head too with not too much soul crushing effort.
 
^^ All of this will build decent CV levels by the way.
 
(If you want to build strength and CV use kettlebells)
 
We’ve become so sedentary.
 
All of the above seems like truly huge feats and they’re not.
 
Not really.
 
Investing in your own strength, mobility and base levels of conditioning will help stave off meeting Charon too soon.
 
Give it some thought.
 
Enjoy,
Ross
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Mobility Master

Being able to move unimpeded and pain free is something a lot of people want.

All it would take is one quick google search and you’d find all the information you need to put a plan together, alas many of us are too lazy for that, thus we will just let our body slowly stiffen and lose its ability to move well.

When I’m away teaching there are a few key drills I will put in to warm ups to see how well people move, it’s also easy to spot just by looking at people who that is.

Total body coordination is something we’d really do well not to lose.

It’s it quite surprising how many people will watch the other people in the groups I teach that move what I’d consider ‘normally’ and are like “OMG, wow, that’s amazing.”.

Ummm not it’s not, that’s something we everyone should ideally be abel to do, so in truth the people that can more are not amazing, you’re just really really broken in a moment sense.

Don’ts get me wrong, I’m not talking about people moving like Ido Portal from day one.

More along the lines of having basic coordination skills and not making yourself look like your 80 because of how crap your movement skill is.

These are the three main movement I will get people doing (they give me all the knowledge I need).

1 – Inch worms (a lunge step to upper thoracic rotation is also added in)
2 – Spiderman/Lizard Crawls – ideally hey get their chest as low to the floor as possible
3 – Duck Walks & Sit Through

If the facility has one then I’d also like to see a rope climb as well, beginner level is using feet, I’m ideally after people to climb and descend using arms only.

The reason for these is simple, the first tests mobility/flexibility/stability.

The second looks at mobility, stability and strength.

The third is mobility, balance and movement coordination.

If we have a rope then that tests strength because I’ve found that while some people more well they are very weak.

When time is short and I need one simple test to assess everything in one go it will be the TGU (turkish get up), I will proceed to see how heavy they can go with the gold standard being 1/2 their bodyweight per hand, if someone can do that then good things happen.

Give the above a try, you can hope on YouTube and find them all easily if you’re not sure what they are.

You’ll also find adding these to your assessment methods will highly who need what and in what dose.

Try them yourself because while you don’t need to be perfect at everything you do, you need to be competent in demonstrating it well, otherwise you may look a tad foolish.

Enjoy,
Ross

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1,2,3,4,5,4,3,2,1

Had this little gem fly in to my head on a whim, thought you might enjoy it.
 
Load up 80% for whatever lift you desire.
 
Preform 1 rep, rest 30 seconds.
Preform 2 reps, rest 60 seconds.
Preform 3 reps, rest 90 seconds.
Preform 4 reps, rest 120 seconds.
Preform 5 reps, rest 90 seconds.
Preform 4 reps, rest 60 seconds.
Preform 2 reps, rest 30 seconds.
Perform 1 rep, move on to something else.
 
Keeping the load static in the ascending 5 is a good idea, when you start coming back down towards 1 rep again you can choose to lighten the load or keep it static.
 
This is only 25 reps, however it would be 25 good reps.
 
Once you’ve done this you can do one or two additional movements, I’d set it up like this:
 
Main lift – as above
Secondary lift – 3-6×6-8 – 60 sec rest between sets
Accessory lift – 2-3xfail – 30-60 sec rest between sets
^^ You can of course tweak these for varied goals such as fat loss for example.
 
The secondary lift an antagonist to the first for balance or an agonist to the first for strength, the accessory lift can be a weak point focus and hammered for pump.
 
Nice and simple.
 
Enjoy,
Ross

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Butt Hurt to Commence in, 3…2…1…

Monday, Monday
So good to me
Monday morning
It was all I hoped it would be…
 
That means gym 7-8am, 2 meals already eaten, 2 articles written and a back tweak, yay for me :/.
 
Morning Guys,
 
I trust you all had a productive weekend, if you didn’t, well… shame on you.
 
There is a lot of protection for peoples ego/pride in the modern age and it seems to be having a negative effect because it is making people lazy, more lazy than they have ever been.
 
Obviously there are those who are the other end of the spectrum and are anything but, however those are not the majority, sadly.
 
What ever happened to tough love?
 
You know, people would see you fail in a catastrophic manor, give you a pat on the back with a few words of wisdom and then tell you to crack on and stop wallowing in the mud.
 
These days that approach would be considered insensitive, inconsiderate to peoples feeling, belittling, demotivating and not supportive of people. I’m all for helping people but wrapping them in cotton wool? Nope, not my style, it does nothing for building character or more importantly, resilience.
 
Now that’s a word from the past, resilience.
 
What happened to it?
 
It seems to have been forgotten in the channels of time along with – that’s life, get over it, better luck next time, toughen up and “perhaps you should try knitting”.
 
All joking aside, the kid gloves of the modern world are actually a very dangerous thing, they hold people back and give false expectations or rather, they give people a sense of entitlement and that is a very slippery slope, let me give you an example oh how this relates to fitness.
 
Person A – Works hard, does everything they should be doing to get their desired results, accepts set backs and take on board constructive critique on the chin for what it is (advice to help them grow) to allow progression. The they achieve results because they understand they have to work for them and that nothing ever comes easy. They earn their success. 
 
Person B – Works semi moderate to not really doing anything meaningful, does some of what they should do, feels life is against them and no one ever helps them, rejects critique because it hurts their feelings, stays in the comfort zone but feels they should get the same results as person A because they just should. Sadly results will happen initially then taper off fast, potential regress too and this is obviously not their fault at all… They feel entitled to success (this is not good). 
 
Now these are actually real examples of people, they haven’t been made up I am sorry to say.
 
Many of you know that nothing in life comes easy and chances are for the majority it never will, that’s just life. While I agree we need to be mindful of people and encourage them there also has to be a line where we say “Stop pissing about, the problem is you.” which we seem to be afraid to say nowadays.
 
Maybe it’s my attitude… It’s definitely my attitude, it doesn’t have time to waste on people who feel entitled, yep, that makes me an asshole but hey ho, we can either work hard or not, it’s that easy.
 
Which camp do you fall in to, honestly…
 
Work hard and you will achieve what you deserve in the end, accept life isn’t all sunshine and rainbows, become resilient and earn your success, don’t expect it all to be given to you on a plate, you’re not entitled to success, work for it, earn it, deserve it.
 
Enjoy,
Ross

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Body Weight Basics – Test Your MIGHT!

We all would like to think of ourselves as strong, but in what context?

Being able to lift 2x your body weight over your head is phenomenally strong, so it deadlifting 4x body weight from the floor. With strength levels like this you would assume such people could perform basic body weight movements without any issue and for multiple reps too.

Some people do not disappoint you in this aspect, but there a great many that would leave you speechless at their complete lack of body weight strength.

If we are to take the largest compound exercises most commonly used – Squat, Bench, Deadlift and Overhead Press – then convert these in to body weight alternatives with some target rep ranges how would you fair?

Squat – Box Jump 3/4 of own height & 40 Burpees

Bench – Push Up 60 reps (Male) 40 reps (Female)

Deadlift – Broad Jump your own height & perform 1 Nordic Hamstring Curl with full R.O.M

Overhead Press – Wall supported Hand Stand Push Up 10 Reps (Male) 5 (Reps Female)

It’s also worth throwing in Pull Ups (overhand grip) 20 Reps is the target for Males and 10 for Females.

*All of these reps should be performed with good form and in an unbroken fashion.

These are simple standers to meet but not many people would achieve them. I myself can’t do them all, I hit 6 reps on the handstand press up and start to lose form which shows my shoulders need some work.

I have based these number off of various different sources (military standards, gymnastic standards and people who purely train in calisthenics).

Do you think you have what it takes to hit these necessary requirements?

Test your might!

Enjoy

Ross

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