Tag Archives: Training program
Getting in all the volume you need can be a bit of a grind.
Not just physically but mentally too.
Here is a little method to help break up the monotony of lots of sets in a session.
Main lift – 1/2 of your working sets
Accessory work – one or two lifts
Main lift – the remaining 1/2 of you working sets
^^ this can also be done in 1/4’s set volumes where you have an accessory or supplementary lift in between the main lift and all the set you need to do.
One thing to not is that this works well if your main movement has a total amount of sets creeping over 15+. 10 sets can be done in one go, might be hard however very doable, when you’ve got to do say 20 sets of just one lift (for whatever reasons that may be) you’ll find it can be the mentally draining aspect that gets you as opposed to the lifting itself.
*Ideally you’d simply break down all your set volume across the week and train more frequently for higher MPS and all that jazz, however life isn’t always going to provide us with the ideal training environment.
Just something to consider.
Now that I have your attention let us get started.
It’s fair to say people desire a nice strong core.
The big question people often have though it this one:
How do I get a strong core, crunches?
Now crunches have a place in training, they’re not the devil people make them out to be, however they’re far from the best movement you could be doing.
Today I have 6 simple core crushing methods for you.
1 – Inch Worms
Bend down, touch your toes, walk your hands out as far as possible (try to finish with your arms fully extended overhead).
Sets of 3-5 reps will do you justice.
2 – Lizard Crawling
Keep your chest as close to the floor as possible and crawl to your hearts content.
Sets of 20m is surprisingly effective.
3 – Turkish Get Ups
A full body movement that punishes a weak core.
Sets of 2-3 reps each arm will be quite the challenge.
4 – Awkward Object Clean & Press
Find a sand bag, slosh pipe (this is a brutal bit of kit), log, anchor or whatever is tricky to hold and proceed to clean and press it.
An object half your bodyweight is a good start.
Go for as many reps as you can in say 20min for a surprisingly effective little session.
5 – L-sits
A classic gymnastic movement that is far harder than it looks.
Saes of 10seconds will prove enough for most people, once you’re stronger add 5 seconds, keep adding time until you get to say 60second because if you can hold an L-sit that long you’ll have an iron clad core.
6 – Diaphragmatic Breathing
Less a training session and more a consideration for daily life.
Learning to breath correctly will not only fortify your core, it will also help lower stress levels and make your posture better as well.
There you have it, some different ways to train your core.
It’s also worth noting that you can have the strongest core in the world and not have ‘abs’ because those are down to your nutrition choices.
I wonder how many people will try the above over the classic Instagram nonsense, if it’s just one then I can die a happy man.
As with any good hero’s journey they have to meet their mentor, yet this is only after they get a little bit of a pasting from the villain.
It is as this stage they realise that while they have gifts and they’ve trained somewhat hard it just wasn’t enough when faced with someone who didn’t have their genetic advantage and gained a plethora of skill from planned training.
Once humbled and left questioning just how good they really are the wise old mentor appears and take them under their wing, such famous ones include Phil (Hercules), Obi-Wan (StarWars), Mary Poppins (a total bad ass really), Hippolyta (WonderWoman), Athena (God of War) and Wade Garrett (RoadHouse).
All of the above added in some minimum standards to be met and also a path to follow.
While the young hero knows a thing or two, and may even take a swing at their new found friend, they find that even though many years their senior they’re still rather spry and knock them on their ass easily.
Time to get some structure in to that training and really make some progress.
6 Weeks of training –
Day 1 – Week 1&2
W/U – Barbell Complex – 3×4-8 reps (Clean, FS, Press, BS, Good Morning, Row, RDL)
A1 – FS x7-5-3-7-5-3
A2 – Barbell Row x3-5
B1 – BB Clean & Press x7-5-3-7-5-3
B2 – Bear Hug Carry (bodyweight +) x20m
C/D – Stretching/Correctives x10min
Day 2 – Week 1&2
W/U – Kettlebell Snatch x5min – AMRAP
Kettlebell Pentathlon: 6min of work followed by 5min rest
- Cleans 120 reps (20 RPM – reps per minute, once hit go up in load)
- Long cycle press 60 reps (10 RPM
- Jerks 120 reps (20 RPM)
- Half snatch 108 reps (18 RPM)
- Push press 120 reps (20 RPM)
C/D – Stretching/Correctives x5min
Day 3 – Week 1&2
W/U – Sled Push 20m, Sled Drag 20m x400m total
A1 – Weighted Chin 7-5-3-7-5-3
A2 – Trap Bar DL 7-5-3-7-5-3
B1 – Dumbbell Row (chest supported) 6×6-8
B2 – Barbell Curl 6×8-10
B3 – Reverse Fly x6x10-12
C/D – Stretching/Correctives x10min
Day 4 – Week 1&2
W/U – Kettlebell Long Cycle (2bells) x10min AMRAP
A1 – Weighted Dip x7-5-3-7-5-3
A2 – Farmers Walk x20m
B1 – Incline Press x7-5-3-7-5-3
B2 – Suitcase Carry x20m (left arm our, right arm back)
C/D – Stretching/Correctives x10min
This structure starts to give our would-be hero some targets to aim for.
In week one there are two waves (7-5-3) in week two those will have two progression options
1 – Increase by 1 wave , so 7-5-3-7-5-3-7-5-3, a nice hefty chunk up in volume
2 – Increase overall load wheel keeping the waves at 2
The accessory work is auto-regulated meaning each set is done by feel, remember this is to enhance the training day, not to smash one in to the ground.
Soon though things will get much tougher for our rising start.
So you want to look like a superhero.
Who doesn’t right?
They are everything we wish we could be and more, always doing the right thing and never having to sacrifice anything, they always find a way to save everyone.
While in this life we might not be able to achieve such heroism we can more than give it a good go. Failing that at least their aesthetic is something achievable for us.
Yep, the majority of people can look like a true hero with the right training.
*Please note this is a guide and there will of course be specific needs to each individual, however this will help get you started on the right path.
When we first meet our hero in any story they have a decent base.
Keeping this in mind we must ourselves create a solid foundation from which we can build something truly awe-inspiring. To do this we shall carve out the pre-mentored hero in 4 weeks of training at least 3 days per week that while effect, is unguided.
Day 1 –
W/U – Farmers Walk x10min
A1 – Squats 20reps, as many sets as possible in 20min
B1 – Clean & Press x10, as many set as possible in 20min
C/D – Stretching x10min
Day 2 –
W/U – Rowing, as far as possible in 20min
A1 – Presses 10reps, as many sets as possible in 15min
B1 – Bent Over Row 10 reps, as many sets as possible in 15min
C/D – Stretching x10min
Day 3 –
W/U – Hill Running x10min
A1 – Romanian Deadlift x10reps, as many sets a possible in 20min
B1 – Bear Crawling for 10-20m, as many set as possible in 20min
C/D – C/D – Stretching x10min
Our would-be hero has no real reason behind what they do, they just do it because it’s all the know.
The above will be a great place to start building your base of strength, conditioning, movement skill and mental toughness.
Soon enough though this base will be put to the test.
Look at any hero and most have an iconic stature.
The men have wide shoulders, a thick back, tapered waist, well developed legs and powerful looking arms.
The ladies are equally as proportionate with the coveted hour glass figure, a lean muscular structure that showcases their strength while still remaining what many consider feminine.
A lot of people desire such a look, and either is one that isn’t too far out of reach for many, so long as you know how to train for it.
I’ve always preferred the villains or anti-heroes myself.
The training required goes a little bit beyond 4-6×4-6 on front squats, wide grip pull ups, presses and deadlifts, however those 4 things would be a great start for anyone looking to work towards such a goal.
Since we’re coming up to the summer I might put together something surrounding this style of goal.
I’m thinking anywhere from 6-12 weeks worth will be enough of a starting point for most people to make a bit of a dent in this goal.
Is there any hero you’d like to look like in particular?
Leave your comments below.
I actually heard this while watching someone play D&D.
The little imp had quite the maniacal grin on his face, clearly he was a rather brutal dungeon master.
You might be asking how this applied to making gains.
Especially as people who tend to play D&D are not the most physically active of people.
Well it is if you just don’t want to delve in to the depths of fitness to learn how to effectively program your own training.
Same goes if you don’t want to hire a coach/trainer.
I have something for you that is endless in its possibilities and easy to apply, like right now.
You will pick one movement from this list:
– Push (includes crawling)
– Pull (includes climbing)
– Squat (includes all lunge/single leg patterns)
– Hinge (Includes all sling leg varieties)
You will also do a stint of loaded carries, if doesn’t matter what variation you do, it will last for up to 20min (or perhaps more) depending how much time you have left after the deice have decided your rep/set fat.
Now go grab a pair of dice.
Roll them, whatever they land on will be your reps per set for the day (2-12).
Roll them again, this time you get how many sets you’re doing for the day (2-12).
Set a training timer for 45min, that is how long you have to finish your sets/reps, once you get them all done you will fill the rest of your time with loaded carries and perhaps the optional plank.
You can train 2-7 days per week with this method.
Simply alternate the lifts you do and use a different movement base each session, or don’t, that’s your call after all, who am I to stop you skipping leg day, again.
Here is what something might look like:
A1 – Squat 12×12 – you poor bastard
B2 – Famers walks, if you have time that is.
A1 – Press 2×2 – DO NOT roll again! Worship the die and their judgement, clearly they know you’re done too much bench in your time and skipped too many leg days.
B2 – Sandbag Carry because you’ve got plenty of time.
Day 3 –
A1 – Weight Chin Up 9×5 – I’m okay with this.
B1 – Sled Drag for the remainder
Day 4 –
A1 – Snatch Grip DL – 7×3 – Huh, neat.
B2 – Prowler Push until your time is up
Day 5 – Off
Repeat the above with different movements and carry options.
Respect the die, they will give you all the set/rep variety you need.
In regards to loading you can either us the same loads each set or change them, dealers choice.
No go, enjoy.
We’re not talking about phones here.
If you happen to still have 3g then you might be due an update, just like me.
There are the 3G’s of fitness that if you put some focus on training will change everything.
Strength will increase with ease.
Plus you’ll also be privy to some much appreciated endurance/cardio vascular benefit and perhaps even some fat loss too 🤗
Here are the three things you need to work on more:
– Guts (cores)
In doing so you’ll upgrade and attain the 4th G:
There are a whole host of movements you can do to train the above, let us look at their impact and on what tier they’d be.
I won’t list them all, just the good ones.
Tier 1 – All 3G hit
– Any Deadlift variation (no straps)
– Loaded Carries
– Climbing/Pull Ups (if done correctly)
– Heavy Presses (most variations)
– Kettlebell Swings (most variations)
Tier 2 – Hit 2 out of the 3G’s
– Heavy Barbell Curls (yes, you read that right)
– Rowing variations
– Isometrics (planks etc)
– Squatting variations
– Sled Pushing/Pulling
– Plyo work (jumping, throwing etc)
Tiet 3 – Hit 1 out of the 3G’s
– Any specific isolated movement for Grip, Glutes, Gut
Sorting you’re movements in to a 3 tier system will allow you to pick and choose those that offer the most bang for their buck and also program support/isolation work where needed in a logical way.
If you are looking to put together a training session here is how it may look:
A1 – Tier 1 movement
B1 – Tier 2 movement
B2 – Tier 2 movement
C1 – Tier 3 movement
With exercises added for 3 days training:
Day 1 –
A1 – DL: Snatch Grip-Clean Grip-Mix Grip: 2-4x 2-2-2
B1 – Barbell Row 4-6×4-6
B2 – Barbell Curl 4-6x-4-6
C1 – *Roman Chair Leg Raise 8x 2-4
Day 2 –
A1 – Awkward Object Clean & Press x1 + Carry x400m
B1 – Incline Press 7×3-5
B2 – Sled Push 7×20-40m
C1 – CoC Gripped 3-5 sets of 10-30sec hold per hand
Day 3 –
A1 – Trap Bar DL 8×2-3
B1 – Sled Push 7×20-40m
B2 – Sled Pull 7×20-40m
C1 – Front Squat 6×2-4
*If you do a hanging leg raise you can find that move up a couple of tiers due to the increased difficulty.
By hitting movements that place a heavy demand on one or all three of these areas you’ll find you start to gain in strength, CV, LBM and generally spice up your training as well.