Tag Archives: tips
Tweaking your nutrition can be hard, especially when it comes to knowing where to start if you find yourself working all the hours under the sun. Keeping this in mind here are two little tweaks that you can make that will help reduce excess calorie intake and start you on the right path.
1 – Buy more water to drink instead of smoothies, fizzy drinks or genera soft drinks.
2 – Swap your store bought sandwich for either meat from the deli and a bag of salad, or a pre-made one, you’ll find them under the sandwiches.
These will start to get you in the habit of making better choices for eating. You’ll also start to feel better as well.
Remember you can always have a little of what you enjoy, just don’t eat it in excess, unless you don’t mind the excess calories the goes with it as well.
Nothing fancy today, just really simple advice to boost your performance and make training fun again.
Here we go:
1 – Select 3 lifts per workout, ideally all free weight movements with at last 2 being compound. Spend less time of faff.
2 – Set a rep goal of 25-50 reps per movement.
- If you want more muscle use higher reps and less sets – 4-6 on main lift, 6-8 on the second and 8-12 on the third.
- If you want more strength use less reps and more sets – 1-3 on main lift, 4-6 on second and 6-8 on the third.
3 – Train 3 days per week using a full body training method, unless you can afford the luxury of more, in which cause you a 3 on 1 off rotation in which cause use Pull-Push-Legs – you could do PPL if you wanted to do 3x per week but you’d have to program correctly for maximum effect.
If you can only train 3 days per week and want to use Pull=Push-LegsL
- Pull + Light Pressing lift in-between each set
- Push + Light Pulling lift in-between each set
- Legs + A full body lift such a clean/press, loaded carry etc.
4 – Walk, Jog or Run? None of them, SPRINT!
Aim for 5-10 30-60 second rounds of all out sprinting at the end of a session for maximal VO2 Max benefit, you can also swap this for battle rope work, Strongman style loaded carries, medleys etc, jus make sure it’s an all out effort every round.
5 – Keep workouts between 45-60min. You can workout hard or work long, not both, you may as well go in, work hard and get out, this will give you more time to spend doing other things you enjoy or extra time with your family.
Simple but far from easy. Work hard and you’ll get results.
The amount of training knowledge/resources that have become available over the last decade are absolutely outstanding, however knowing which ones to read and then apply for you can be difficult.
Here is a quick guide to the types of methods that will work well deepening on a persons experience levels. Obviously that is not to say that the methods can’t be used in any level, this is just a frame/guide for the most optimal use of them from my experience.
Beginners – Less than 2 years training experience
– Linear Progression (think 5×5)
– The Hepburn Method (think double/triple progression)
Intermediate – Between 2-4 years training experience
– Block Periodisation (think 1-3month strength, hypertrophy, cutting)
– RPE Based Programming (look up reactive training systems)
Advanced – 4+ years training experience
– DUP/WUP (weekly or daily undulating periodisation, this would be a heavy-light-medium rotation on either daily or weekly sessions)
– Daily Maxing & Back Off Sets (working to a heavy rep range then backing off for volume, look up auto-regulation)
Now all of these methods can be used at any level, however you will notice that the more advanced the lifer becomes in terms of training age the more intuitive the workouts become, this is because they will have gained a sense of how their body works and how hard to push themselves, something some intermediates have but a form of training beginners should not go near quite yet.
You will find that some top level athletes use block periodisation and have a very structured program because that’s how they work best, there is technically no ‘best’ training method, however there are ones that are better suited depending on a persons level of experience.
Take the tips in this post and look objectively at the information you seek so that you can find what is best for you at this current stage. Once you find something that you want to put in to action I suggest you do it for at least 3 months, perhaps 6 because only then will you know if it’s working for you.
As Captain Barbossa once said “They’re more like guidelines than actually rules.”
Give this post a read, it should take 5min and you will improve your deadlift.
Considering you’re all intelligent people I’m sure you’ve heard to the Stretch Shortening Cycle (SSC) and the role it plays in movement.
*A nice link for those who want some more science on it: http://www.scienceforsport.com/stretch-shortening-cycle/
*Here is the lay version: think pulling back and elastic band to store potential energy and then releasing it (kinetic energy is the result). “to shorten muscle you must first lengthen it”. Where you are right now do vertical jumps… Good, now do it without first bending your legs in to the starting position (preventing and pre-stretching of the muscles used for the jump)… Doesn’t really work, does it.
I want to talk about its relevance in lifting weights and how you can use it to improve your deadlift (all will become clear, trust me).
If we look at the squat and the bench press, they both have one thing in common that is missing in the deadlift.
Do you know what it is?
A loaded eccentric start to the lift (bar on your back/in your hands), this helps you create tension and the potential energy to overcome the required force on the concentric portion of the lift from being in the hole, where are the deadlift starts on the floor and you’ve got no real help. It’s you VS the bar and unless you’re a well trained lifter who understands how to use the SSC or at least prime your body by creating tension (pre-loading) in the required muscles yo’ll find you can’t even shift the bar from the floor.
I’m sure you’ve seen many great dedadlifters such as Eddie Hall, Ed Coan, Richard ‘The Ant’ Hawthorne, Andy Bolton to name a few, have a certain something about their set up. You know, when they pull against the bar taking the slack out (getting tight), followed by a brief pull down (or 3 in Andy’s case) and then effortlessly hoist it off the floor to victory. This pre-lift routine is their way of firing up the muscles required, creating tension and utilising the SSC to help them generate the force required to overcome the inertia and lift the weight. (This is harder to write down than I anticipated).
Here are some videos, watch for the points mentioned above:
The reason for this post is a simple one. I see a lot of people fail to do the following in the deadlift:
– Take the slack out of the bar
– Get tight (create massive amounts of tension/pre-load muscles)
– Not utilise the SSC
*Obviously a correct individual set up is required, if you don;t have those hire a coach and get the foundations, then refer back to this.
In Dynamite Deadlift (written by Pavel Tsatsouline & Andy Bolton) they cover a lot of great info and give lot’s of tips. One that Pavel has given throughout the years is to set up to the brain the deadlift and from standing PULL yourself in to your starting position from standing to create more tension (remember tension = force).