Tag Archives: Training program

The sun is shining & the cardio is in full swing.

Giving the good turn in the weather many will take to the streets to run, this is cool however not everyone runs well and when done repeatedly it can lead to injuries.
 
If you want to dig in to that more you’ll need to look up the biomechanics of running, perhaps starting here.
 
 
To help you avoid injury here are some other alternatives to running the toys can do to help shift some summer lbs.
 
Here are some of my personal favourites.
 
– Kettlebell Swings
– Skipping
– Loaded Carries
– Complexes (any piece of kit)
 
Now some examples of what you can do with the above.
 
– 10,000 Kettlebell Swings (ala Dan John).
 
500 swings a day, either on their own or with a big lift (presses or chins on alternating days for 3-5 reps in-between sets of swings.)
 
– Intervals on the rope.
 
30/30 is a great little protocol, again ala Dan John (kinda have a bit of a crush on that man).
 
Do 30 seconds of a sprint, 30 seconds skipping slower for recovery, repeat for up to 30 rounds. This is also a cracking protocol for hill sprints or sprints.
 
You’ve also got the option of simply doing a long skip of 30-45min while listening to a PodCast or AudioBook.
 
– Pick up awkward objects and carry them.
 
This is the most primal fat loss option. You can either lift rocks, sand bags, dumbbells or anything you can get your hands on and then walk with if for say 20m, put it down, then walk it back to the start. Do this for 20,30 or perhaps 45min.
 
While it may seem easy on paper it can guarantee you that it will strip fat because it’s not the sort of thing you body easily adapts to.
 
That’s the secret after all, to lose fat effectively you want to pick movements that are inefficient (hard to do and highly calorically demanding), this does’t mean unsafe just to be clear, just not easy.
 
– 4-6 lifts, 4-8reps per lift one after the other, without rest 🤗
 
You can do these with varied bits of kit, you just have to plan the movements logically and pick a weight that is challenging yet not impossible to use.
 
Example: Dumbbell Complex 4-8 reps per movement
 
Burpee (holding DB’s), Swings, Clean, Press, Squat, Renegade Row
 
Example: Barbell
 
Deadlift, Clean, Front Squat, Push Press, Back Squat, Good Morning, Behind Neck Push Press, Bent Over Row
 
Endless options.
 
All of the above are effective for fat loss, you also have many more choices available to you when it comes to hitting some cardio based training, it doesn’t just need to be running.
 
Enjoy,
Ross
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3 Quick ways to build grip strength.

A strong grip is one of the signs of not only a healthy body but also a healthy nervous system.
 
Performance is also improved by your grip strength too.
 
Here are some easy methods to use to build your grip strength.
 
1 – Towel Pull Ups
 
Chuck a towel over a bar and off you go. Aim for as many eps as possible.
 
2 – Fat Grip Deadlifts
 
You can either buy some fat gripz or wrap a towel around the bar to thicken it up and start lifting.
 
Sets of 3-5 until you lose speed is optimal for this exercise.
 
3 – Farmers Walks
 
A classic that has stood the test of time. You can do this with dumbbells, kettlebells, barbells, plates, anything you can hold on to.
 
Simply hold the weight and walk until you can’t go any more, put said object down, rest then walk it back.
 
Do that 2-3 times a week and watch your grip strength soar.
 
Enjoy,
Ross

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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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A post for people who need a way to focus their time in training

Do you faff about in the gym?
 
Morning All,
 
While some don’t, the alarming majority do.
 
Not to mention in their faffing they simply cause feeling tired, rather than any form of meaningful progress or quality work.
 
Now while total volume (overload) is the main driver of most things progress related, there has to be some attention given to quality as well.
 
Keeping in mind that we want to get the most out of every gym session, there are many ways to do it, we shall look at two that have you working against the clock.
 
1 – Time Block & Rep goals
 
2 – EMOM (every minute on the minute)
 
Both have their uses to send a jolt of new life in to stagnant training.
 
Each also works on the principle of manipulating the Density/Work Capacity in your training (doing more quality work in the same time limit or getting the same amount done in far less time).
 
Time Blocks & Rep Goals (TB-RG)
 
Easy to create and even easier to apply.
 
Simply take a total number of reps you wish to achieve with a specific weight, then set a time limit in which to achieve those reps.
 
If you hit the reps in the time it may be prudent to increase your load on the exercise, yet say the reps were not hit in the time then this simply means you stay at that weight until you hit them.
 
Example: Squat x50 reps x140kg in 15min
 
🤗
 
EMOM
 
One way in which I have found this to work very well is with one exercise and a rep range to work in, that way you have a goal and definitive way to show when it’s time to progress the weight.
 
Example: Press x3-5 reps x50kg EMOM x15min
 
If the first time you do this you hit solid 3’s for all 15min, great, stay at that weight and aim for a mixture of 3 & 4’s, eventually you will hope to he hitting 5’s each min for the entire time. Once this happens increase the weight and start the process again.
 
😁
 
This style of training can also be very beneficial for those short on time that need focus.
 
You may find you can pair tow exercises in an A1/A2 fashion quite easily in the TB-RG, and while it’s not impossible to do in the EMOM it’s not the most optimal.
 
Here is an example of some 30min sessions (main work set, you’d have a warm up/warm down either side and perhaps some remedial work of say 2-3×15-25 reps for weak areas of postural work which may give you a total 45-60min session).
 
TB-RG: 30min (using agonist pairings for extra nastiness)
 
Pull Day –
 
A1 – Trap Bar Deadlift 50reps
A2 – Chin Up 50reps
 
Push Day –
 
A1 – Overhead Press 50reps
A2 – Dips 50reps
 
Leg Day –
 
A1 – Squat 50reps
A2 – Hamstring Curls 50reps
 
EMOM 2x15mins
 
Pull Day –
 
A1 – Deficit Deadlift 3-5reps
B1 – Pull Up 6-8reps
 
Push Day –
 
A1 – Push Press 3-5reps
B1 – Incline Press 4-6reps
 
Leg Day –
 
A1 – Squat 3-5reps
B1 – RDL 4-6reps
 
There are almost limitless exercises and variations you can do, just make sure you cover the full complement of human movement: Push-Pull-Hinge-Squat-Loaded Carry
 
Enjoy,
Ross

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Strong side, weak side

Unilateral work.
 
A sure fire way to have your body even up any potential imbalances.
 
How much do you do?
 
Morning All,
 
Working one side of your body at a time is a worthy investment of your time.
 
That said, there is a reason many shy away from doing it.
 
Their ego.
 
Doing this style of lifting will naturally reduce the weights that you’re going to be able to lift.
 
It might also take a little longer to complete all your sets/reps too as you have to do both sides equally.
 
Regardless of those two considerations, doing this is still something you’d benefit from having in your training regime and perhaps even focusing on for a few months.
 
Unilateral training will also help keep you honest as well.
 
If you aim to lift with solid from and not allow your body to shift in to places to allow for a more beneficial leverage that is.
 
Apart from getting strong and balanced, you will also forge a rock solid core and excellent ability to create total body tension from all the extra stability that is required.
 
Here are some movements for your consideration that will give you the most bang for your buck.
 
– Barbell Pressing (single arm)
– Lunges & Pistol Squats
– Deadlift (single leg or suitcase)
– Waiter walk or farmers walk (single arm)
– Rows (single arm body weight, dumbbell, etc)
 
There are lots more options, however even doing a simple routine of single arm press ups & pistol squats (ala Pavel’s Naked Warrior – get this book) is tough when done correctly.
 
Then imagine working towards a OAPU (one arm pull up), now that is a feat of strength indeed.
 
If you find your training has taken a stale turn, add in some of the above.
 
Here is a suggestion:
 
*Always start on your weaker side first, match the amount of good reps you get on this side with your stronger side, DO NOT do it the other way around.
 
Pull day –
A1 – Deadlift variation (bilateral)
B1 – Unilateral pulling movement
C1 – Unilateral pulling movement
 
Push day –
A1 – Press variation (bilateral)
B1 – Unilateral pushing movement
C1 – Unilateral pushing movement
 
Leg day –
A1 – Squat variation (bilateral)
B1 – Unilateral squat/hinge movement
C1 – Unilateral squat/hinge movement
 
Sets/reps & load are up to you, I’d suggest this:
 
A1 – 80%+, <25 total reps (8×3, 12×2, 5×5, 6×4, 4×6, etc)
B1 – Ladder sets of either 1-10, 1-7, 1-5 – 50-100 reps total
C1 – Ladder sets of either 1-10, 1-7, 1-5 – 50-100 reps total
 
The ladder set would mean you do one rep one side, then one rep the other, then two on the first side, two on the second and so on until you hit your target.
 
Aim to complete a full 1-10 ladder without breaking any of the sets, if you do, match the second side to the failed amount of reps on the first, then you start again at 1 rep both sides and start climbing again.
 
Ladders also work well if a time limit is set, something like 10-20min etc.
 
Simple.
 
Enjoy,
Ross

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1/2 a kilo per session = long term progression

Half a kilo each session.
 
That’s all you need to add to the main lifts.
 
Devilishly simple, some may even say dull, yet super effective.
 
It give your body plenty of time to master the weight.
 
You will not miss any reps (well, you shouldn’t if you start at the correct load).
 
Here is how it’s laid out:
 
Main lift:
 
– Working set/rep options 2×5, 3×3, 5×2
– Warm up sets are as needed
– Pick a large compound movement e.g: Squat, Press, Deadlift, Chin etc
– Rest 3-5min
 
Loading & Progression:
 
– 2x5x70%, 3x3x75%, 5x2x80%
– Add half a kilo to the main lift each session without fail, hence the low starting weights.
 
Accessory work:
 
– 1-3 lifts depending on your time available
– 2-3 sets
– 6-25 reps
– Loading will be dictated but the reps chosen
– Rest 1-2min
 
Split:
 
– Legs/Push/Pull
– Hit each every 3-5 days ideally
 
This can last for months and months and months, I’d change up the accessory lifts every 2-3 weeks to keep things interesting, however the main lifts can be milked for all they are worth as it will take 20sessions to add 10kg to the weight you’re starting at.
 
Avoid the temptation to rush.
 
That’s it.
 
Nothing fancy, however it works very well for developing strength skill, your accessory work will give you either a bolster on strength, hypertrophy, fat loss etc depending on how you plan those.
 
Enjoy,
Ross

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How the early 1900’s can help you in 2018

Are you looking for a new year challenge?

It’s good for Strength, Fat Loss, Hypertrophy, Mental Toughness and much

I have a very simple one for you that you.

20 rep squats.

They’re glorious.

Say you’re training 3x a week, this would be perfect as you can have either 1,2 or 3 20 rep sessions, I’d probably go for 2 initially.

It might look like this:

Day 1 –

A1 – Squat – 1×20
B1 – Press – 25 total reps, rep/set method of your choice
B2 – Pull – 25 total reps, rep/set method of your choice
*C1 – Remedial movement of your choice – 50 rep total

Day 2 –

A1 – Hinge – 5-15 total reps, rep/set method of your choice
B1 – Press – 25 total reps, rep/set method of your choice
B2 – Pull – 25 total reps, rep/set method of your choice
*C1 – Remedial movement of your choice – 50 rep total

Day 3 –

A1 – Squat – 1×20
B1 – Press – 25 total reps, rep/set method of your choice
B2 – Pull – 25 total reps, rep/set method of your choice
*C1 – Remedial movement of your choice – 50 rep total

*Optional postural/remedial exercise if time is a plenty. Perhaps reverse flies, curls, tricep extensions, etc.

Simply marvellous 🤗

It also offers a great method of progression too.

You start at 50% of your current 1RM, so if that is say 120kg, you start at 60kg.

From the starting 50%, add 0.5-1kg every successful session.

When things start to get hard and say you only hit 13/20 reps, you keep the weight the same and focus on building those reps to a solid 20/20.

At this point you could drop the 20rep day to once per week and use one of the following set/rep protocols for the other squat day:

Rep/set protocol examples for the 25 rep goal:

– 5-3-2-5-3-2-5
– 5×5
– 5-5-3-3-2-2
– 3×8
– 8×3
– 5-4-3-2-1-10
– Ramp to heavy 3-5RM (alternate 3-4-5RM each time)

^^ You can imagine this goes a similar way for the 50 rep goal, so 5×10, 3×15 etc

Plenty of choice.

The seconds day also doesn’t need to be a back squat, it could be a front squat, a zecher squat, or any other variation, again this would be cycled, ideal spend 3-6 weeks on each variation before changing it, aiming to add a small amount of weight each session.

Personally I quite like changing the variation as it allows you to drop the overall intensity while keeping up the relative intensity, however that’s a chat for another day.

The same is true for the press/pull/hinge – you can stay with the same variation (bar, dumbbell, trap bar etc) for 3-6 weeks adding anywhere from as little as 0.5kg to as much as a whole 20kg plate each side, although the latter would mean you’re literally a god among mortals.

It might seem like 3 training session per week is not much, however if you follow this and apply the basic progressive overload as described above, you’ll find you can stay on this almost indefinitely.

If needed you could also do this program only twice per week, meaning you drop day 3. Very useful if you also have other goals, such as sports or martial arts.

I wish you all the gains for the new year.

Enjoy,
Ross

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A less then appealing hybrid

A random workout protocol that came to mind.
 
You might find it useful.
 
You might not.
 
The only way to know is to try it.
 
Morning All,
 
This culmination of the Bear & GVT for some reason came out of the ether, not sure who would ever want to do it, it’s a short term thing, I doubt many could do it much longer than what will be suggested, I could be wrong though.
 
I’ve written about the Russian Bear Protocol before, GVT as well.
 
Here is a hybrid of the two.
 
– 4 days per week
– 3 main lifts
– 1 accessory movement of your choice per session
– Eat plenty of nutritious foods
 
Once you pick your variations you stick with them for the foreseeable (until the end of the entire program)
 
Day 1 & 3 – Monday & Thursday
 
A1 – Deadlift Variation 3×3 (heavy yet manageable)
 
B1 – Press Variation 2×5 – take 80% of last 5 & repeat sets of 5 until you lose good form
B2 – Chin Up x3-5
30 between seconds rest between B1-B2 only
 
C1 – Accessory lift of your choice 50 reps in as few sets as possible
 
Day 2 – Tuesday
 
A1 – Press Variation as day 1 5×2
A2 – Chin as day 1 x3-5
 
B1 – Deadlift Variation as day 1 – 2×5 – take 80% of last 5 & repeat sets of 5 until you lose good form, rest no longer than 60 seconds
 
C1 – Accessory lift of your choice 50 reps in as few sets as possible
 
Day 4 – Saturday
 
A1 – Squat Variation 10×10*
A2 – Hamsting Variation 10×10
Rest 60 seconds between each set – A1/Rest/A2/Rest/A1Rest etc
 
*the GVT action is set in two week repeats (so do 10×10 twice then move on) – first 10×10, then 10×8, then 10×6, last 10×4, the DL/Press stays as is.
 
Nothing magical, just something to consider if you’re feeling a bit lost and want something to follow.
 
Enjoy,
Ross

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3 protocol that will force progress, regardless if you want to progress of not.

Morning All,
 
We all want progress, however it can be hard to get an idea of how to set up a session to achieve it.
 
Below are three protocols that you can use in the sam session or as stand alone ones to achieve, strength, strength endurance & conditioning (fat loss).
 
There will be some example lifts/workouts as well as the protocol.
 
The Strength Protocol:
 
The Protocol: 3-5x 1-2-3
 
– 1 rep, rest, 2 reps, rest, 3 reps, rest, add weight, repeat.
– Works well stand alone or as A1-A2 pairing
 
The lift(s): Deadlift & Press (any compound lift)
The Kit: 2 Barbells
 
A1 – Press 1-2-3
A2 – Deadlift 1-2-3
 
^^ Do 1 press, then one deadlift, 2 presses, 2 deadlifts, 3 presses, three deadlifts, rest, add weight, repeat for a total of 3-5 sets.
 
Aim to be done within 20-30min.
 
Easy on paper, however it’s quite the workout.
 
Strength Endurance Protocol:
 
The Protocol: 3x3min
 
Example:
 
The lift: Clean & Jerk
The Kit: 3 pairs of kettlebells (H-M-L)
 
3min C&J 2x32kg
Rest 2min
3min C&J 2x24kg
Rest 1min
3min C&J 2x16kg
 
^^ You could stick wth the same weight, I wouldn’t it’s just brutal. If you want this as a stand alone you rest 5min after the first 3×3, then repeat twice more with either the same of different kettlebell exercise, say swings or snatches.
 
The Conditioning Protocol:
 
The Protocol: 400m Repeats for 20min
 
The lift(s): Sprinting, Rowing, Loaded Carries – anything you can track distance
The Kit: Rower, Bike, Running Track, Prowler, Sand Bags, Barbells, Kettlebells
 
Example:
 
400m Sprint – note time (60seconds), aim to match or finish within 15% of that time (no slower than 9 seconds on top of first or fastest 400m time). Rest as needed. Repeat for 20min.
 
If done with loaded carries it might take you the entire 20min to do 1x400m total distance, if you miss the goal note how far you went and aim to beat that next time.
 
I’ve personally found a double kettlebell overhead walk for 400m is amazing for shoulder strength, stability and health, it’s just horridly hard.
 
As you can see from the above all three added together (1x strength, 1x strength endurance, 1x conditioning), you’d have a session just over 50min, with warm up and could down that would be about an hour in total.
 
Just lovely 🤗
 
Alternatively you can do them individually as well.
 
Take some time and try applying them.
 
You won’t regret it with the results they produce.
 
Enjoy
Ross

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Not your normal week

If you’re not bound by the standard working week, work in 5 day blocks.
 
Most people fit their training around their life, which is totally cool, however if you have the luxury or not being bound by such then you’d do well to follow this advice.
 
Or you can take the initiative and make this work :).
 
Working in 5 day blocks will increase your rate of progress.
 
Exponentially so.
 
Out of those 5 days you will want to train 3 of them.
 
You could go for a simple Pull-Push-Legs or a 2 body part per workout split, well you can do what you choose really.
 
When you train 3 out of 5 days it gives you the following:
 
– Increased frequency (hits each muscle every 3-5 days)
– Better recovery
– More variety
– Faster progression
– Improved adherence
 
Here is who it might look:
 
Day 1 – Pull Day
Day 2 – Push Day
Day 3 – Off
Day 4 – Legs Day
Day 5 – Off
Repeat
 
Alternatively you might enjoy something along these lines:
 
Day 1 – Chest & Back
Day 2 – Legs
Day 3 – Off
Day 4 – Shoulders & Back (Deadlift on this day)
Day 5 – Off
Repeat
 
There are a lot of variations and options.
 
To get the most out of these I would follow one of the following two loading parameters –
 
– Accumulation & Intensification
– Heavy (Intensity), Light (Recovery), Medium (Volume)
 
The former will work in the follow constituent:
 
20 days (4mini blocks) of Acc – 4x12x70%
20 days of Int – 4x6x80%
Acc – 5x10x72%
Int – 5x5x82%
Acc – 6x8x75%
Int – 6x4x85%
Acc – 8x6x77%
Int – 8x3x87%
 
Optional deload*
Acc – 2x12x70% – original weight
 
New block –
 
Acc – 4x12x72%
Int – 4x6x82%
 
And so on.
 
The other is similar yet different.
 
Heavy = 8×2
Light = 5×10
Medium = 6×4-6
 
You’d find the blocks may look like this:
 
D1 – H, D2 – L, D3 – Off, D4 – M, D5 – Off
D1 – L, D2 – M, D3 – Off, D4 – H, D5 – Off
D1 – M, D2 – H, D3 – Off, D4 – L, D5 – Off
 
Then you’re back to the start, so this is a 15day rotation.
The rep options can change depending on your goal, nothing is set in stone, just make sure you have a clear goal.
 
Again, just options for you if you’re lucky enough to not need to bow to the routine of the working week. .
 
Enjoy,
Ross

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