Tag Archives: Training program

Trigger me happy

People these days are very quick to react rather than respond.
Getting ‘triggered’ is commonplace.
You don’t like what someone said, get triggered and emotionally berate them in to submission.
That’s the modern way 🤗
This is why you’ve got to appreciate sports and physical tasks.
Q – Did you do XY or Z?
A – No, but it was because of the 5th ring of Saturn turning half a parsec faster than the 3rd & 4th that threw out my postural alignment.
Okay cool so you didn’t do it, that’s all that matters.
😂😂😂
The lies we tell ourselves can be quite creative at times.
Worst part is we say them enough times that we actually begin to believe them ourselves.
We delete, distort and generalise as much as we can to protect our own sense of self and fragile ego’s.
Did you know the ego itself fears death and rebirth because letting go of what we think we know is no easy task.
Obviously not being able to do something makes people feel bad, and depending now hat it is people won’t ever let you forget your failures.
Why?
Because it helps them come to terms with perhaps their own lack of something.
Not to mention we rarely want to help people surpass ourselves, often because when you’ve done it in the past there was never any thanks for it and those you helped tend to gain superiority complex and distort how things actually went down so that it was ‘all them’.
C’est la vie, eh?
Today I’d like you to try and catch yourself when you’re reacting emotionally.
Feel the tension in your body gather, your face tighten and your focus sharpen in preparation for the verbal attack you’re about to commence.
Even if you think to yourself that isn’t you and you’d never do it, I can tell you now you will because you’re human just like everyone else.
Gaining this level of awareness can save you a lot of hassle.
It will take time however it will be worth it.
Enjoy,
Ross
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Split Set Training

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.

Enjoy,
Ross

 

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***Wickedly Simple Core Crushers***

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.

Enjoy,
Ross

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A quick little bit of info on three ways you can split up some basic linear progression.

1 – Single Progression
2 – Double Progression
3 – Triple Progression
 
These can be tweaked using your understanding of the key principles of overload.
 
– Volume
– Intensity
– Density
 
(Specificity & Frequency also play a part)
 
Here is an example of how all three are written out.
 
*You add load once you’ve hit all the desired reps.
 
Single Progression = 3×8 💪
 
Once you hit 8 reps in each set you add weight, simple.
 
Double Progression = 3×8-12 💪💪
 
Starting out you might hit something like this: 11,9,8
 
The next session it might be : 12,11,9, get the idea?
 
Once you hit 12,12,12, you add load to the bar.
 
Triple Progression = 3-5×8-12💪💪💪
 
I’m sure you can see the pattern now. You want to hit 3×12 then you add a set and work towards 4×12 and finally 5×12 before adding load, however here is how things might look:
 
Session 1 – 12,12,10
Session 2 – 12,12,12 + 1 set next session
Session 3 – 12,12,10,8
Session 4 – 12,12,11,10
Session 5 – 12,12,12,11
Session 6 – 12,12,12,12 + 1 set next session
Session 7 – 12,12,12,12,10
Session 8 – 12,12,12,12,12 + load, drop back to 3×8-12
 
Personally I’m quite the fan of double and triple progression as they have their own built in de-loads via volume reduction.
 
The above deals quite nicely with Volume (total sets/reps) and Intensity (% of RM or load) for progression methods.
 
That leaves us with looking at density (work per unit of time/work capacity), this is easy to program in if you want to have people build al little more conditioning before adding load.
 
We will use double progress with a density consideration as the example.
 
3×8-12, 90-30 seconds rest.
 
Here is what the details might look like written down:
 
Session 1 – 8,8,8 – 90 seconds rest between sets
Session 2 – 12,10,8 – 90 seconds rest between sets
Session 3 – 12,12,12 – Rest as above, drop rest by 30sec
Session 4 – 12, 8,8 – 60 seconds rest between sets
Session 5 – 12,10,8 – 60 seconds rest between sets
Session 6 – 12,12,12 – Rest as above, drop erst by 30sec
Session 7 – 12,8,8 – 30 seconds rest between sets
Session 8 – 12,10,8 – 30 seconds rest between sets
Session 9 – 12,12,12 – Add load, take rest back to 90sec & reps back to 3×8
 
Hopefully that’s nice and clear.
 
Oh yea, frequency and specificity.
 
Specificity is linked directly to the goal (or the movement progressions) and you can use the progressions above and change the movement to make it more or less specific to the goal.
 
For example, You want to increase your press overhead.
 
Double Progression – Press until reps/set/rest hit however instead of adding load you change the lift to one that allows more load.
 
So it may look like this:
 
KB Bottom Up Press > KB Press > Z Press > BB Press
 
And so on.
 
Frequency is the easiest to play with , however it can lead to burn out if you abuse it.
 
Frequency = more training days on your desired goal.
 
EG 2 pressing days becomes 3 pressing days becomes 4 pressing days, using double progression it might look like this.
 
Press 2xP/W – 3×8-12 – goal hit +1 pressing day, load stays the same
 
Press 3xP/W – 3×8-12 – goal hit +1 pressing day, load stays the same
 
Press 4xP/W – 3×8-12 – – goal hit, increase load and drop back to 2 pressing days per week.
 
^^ That is without playing with density by the way.
 
As you can see once you apply the basic principles to even the simplest set/reps systems you have a method of programming that can literally last you a lifetime.
 
The thing about the above is that it’s all fundamental.
 
Mastery of the basics such as these will take you a long way.
 
Enjoy,
Ross

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Superhero System – Stage 2 – The Mentor

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.

Enjoy,
Ross

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Superhero System – Stage 1 – Before The Call

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.

Enjoy,
Ross

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That Superhero Look

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.

Enjoy,
Ross

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“We’ll let the dice decide.”

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:

Day 1:
A1 – Squat 12×12 – you poor bastard
B2 – Famers walks, if you have time that is.

Day 2:
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.
Ross

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5×5, just not as you know it.

A great little protocol that will be good for fat loss, hypertrophy, strength endurance and fun.
 
I had this little training program come to me while walking last night.
 
This it by no means anything groundbreaking.
 
Keeping that in mind, I reckon it will humble a fair few if the proper effort level is given.
 
The basic set up –
 
– Pick 1-5 movements
– 5 sets total
– Each set is a 5min time block
– No Sloppy Reps
– Rest 3-5min between each set
– Train 2-3 days per week
– Enjoy for 6-12 weeks
 
A 5min block of time where you simply perform only one lift, sounds easy on paper, not so much in reality, especially if you don’t put down whatever it is you’re lifting.
 
Keeping a hold of a bar or piece of kit for 5min is quite the challenge both physically and mentally.
 
Of course in some instances it won’t be possible.
 
This is where the beauty of he above comes in to play and helps you regulate the intensity.
 
You don’t have to keep a hold of whatever kit you’re using or keep moving if it’s a bodyweight exercise you’ve chosen, you can stop an rest.
 
The main focus is on training density & work capacity.
 
You simply not what weight you used, how many reps you got an aim to beat that next session, simple.
 
I’d personally stay with the same movements for 3 week blocks, you can either repeat the same session for each of your 2-3 days or change the lifts each time, that’s up to you, just keep that the same for the suggested block.
 
Example 3 days –
 
*The warm up of the rest will be int he first 5min set, doesn’t have to be, it just saves time.
 
Day 1:
Set 1 – Kettlebell Snatch (don’t put down)
Set 2 – Farmers Walk
Set 3 – Kettlebell Push Press (don’t put down)
Set 4 – Pull Up – any variation
Set 5 – Kettlebell Double Racked Squat (don’t put down)
 
Day 2:
Set 1 – Sandbag Clean & Carry
Set 2 – Thruster BB (don’t put down)
Set 3 – BB Row
Set 4 – Kettlebell Single Arm Swing (don’t put down)
Set 5 – Press Up – any variation
 
Day 3:
Set 1 – The Bear Complex
Set 2 – Squat – any variation (don’t put down)
Set 3 – Power Snatch
Set 4 – Ring Dip
Set 5 – Power Clean
 
*Warm down with a good old stretch and marvel in all the good effort you put in.
 
^^ One thing to keep in mind with the above is there needs to be a focus on quality reps.
 
(Now imagine trying to do this with just one movement for all 5 sets of 5min….. Brutal)
 
Even though in the example I’ve said in some cases not to put the kit down, if your form is going to pot then don’t be a hero, put it down, grab some rest and try for a few more reps.
 
There will always be next session to try and make the full time.
 
Feel free to add in smaller movements as well, thing such as face pulls, reverse flies, bicep curls, skull crushers and so on.
 
The idea behind this little protocol is to get you focusing on achieving a decent amount of quality work.
 
Give it a try and let me know how you get on.
 
Enjoy,
Ross

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Upgrade your 3G to 4G

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:

– Grip
– Glutes
– Guts (cores)

In doing so you’ll upgrade and attain the 4th G:

– Gains

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)
– Snatches
– 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.

Enjoy,
Ross

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