Tag Archives: training
The clean & press (push press/jerk) is a great movement.
Whether you do it with a barbell, dumbbells, kettlebells, odd objects or people, it yields some great results.
As far as looking for a movement that covers everything, this is pretty damn close to being perfect.
I say close to because you can’t get maximal speed/power like you could with a snatch, nor the raw pressing strength like that of a bench press, or even the leg strength from a squat, you get the idea.
That being said, it’s still epic.
If you have any of these in your list of goals:
– Increase LBM
– Lose Fat
– Increase Athleticism
– Look Cool
Then this is a movement you should be doing in abundance.
These days we have a lot of choice when it comes to training, and while this is great it’s also a problem because the level of results based on the average gym goer have gone down over the years.
Having too many options is the devil.
Back in an almost forgotten time when I would teach classes (well, small groups), the training would be simple, so much so that some used to complain and not come back.
I didn’t miss them, they didn’t have faith int he process and just wanted to have their bis appealed to and their ego stroked.
One thing with training is often the most effective stuff (once you’re past the point of beginner gains) is often a little dull and very repetitive.
To add in all the fancy and flamboyant stuff requires skill.
Not skill in coaching, although that is a necessity in my eyes, it requires skill from the participants in said training because if they can’t keep up then they need to take a step back and start at a level appropriate for them, less the don’t progress.
Anyone who’s worked with large groups will be able to give you lists of what works well and what requires some extra time/attention.
Anywho, back to the C&P.
Here is how you might apply this glorious movement to a three day per week training protocol.
This would yield Fat Loss as the primary function, LBM would be secondary and Strength as a by product.
All C/P variations done with a bar.
Day 1 –
W/U – Kettlebell Swing x15min (5/15 interval)
A1 – Clean & P/P x5-3-2-5-3-2-5-3-2
B1 – Front Squat x10-8-6-8-10
C/D – Stretching
Day 2 –
W/U – Bear Complex 3-5reps x15min (vary load as needed)
A1 – Clean & Press x1,2,3,4,5,6,7,8,9,10
A2 – Bent Over Row or Pull Up x6-8
C/D – Stretching
Day 3 –
W/U – Loaded Carry (hug & shoulder, alternate) 20m x15min
A1 – Clean & Jerk x3-2-1-3-2-1-3-2-1-3-2-1-3-2-1
B1 – Floor Press x4-6×4-6
C/D – Stretching
Rest periods can be kept int he 60-120second mark after each wave, rest only long enough to change the weights int he way or briefly if you are going to keep the load static in a wave.
– 5 > add load, 3 > add load, 2 > add load > rest 120sec
– 5 > 20sec, 3 > 20 sec, 2 > 20sec > add load and rest 90sec
You get the idea.
This is one example, there are many more.
There are endless videos on how to do this, here is one decent one:
It’s fair to say that many of us who are embroiled in this life where the training tick has bitten and firmly taken hold, that we all see ourselves are ‘that exception’.
This is referring to the things that we would tell other people, or our would-be clients if we are trainers.
Yielding our hard earned knowledge to others for their betterment is something many are more than willing do.
You’ll find it’s often pretty sound advice too.
If followed then plenty of progress will occur, in every sense of the word, and if the goal of ‘becoming the best version of yourself’ is to be believed then no one with that attitude would want to stay in the same place.
Knowing this though, knowing what we do, we still see ourselves differently.
Take something I’ve been speaking about again recently.
– Train 2-3 days per week with purpose
This really works wonders for people, especially when combined with any of the training protocols/suggestions you’ll find trawling through the archives on here.
Yet in regards to myself, training less and recovering more is something I struggle with massively.
As such methods to force rest, recovery and not going near places to train gets put in place.
Even then that doesn’t always stop me.
Many other people are like this as well.
The say one thing and do another thing entirely because enterally they don’t put themselves in the same bracket as the person they’re giving the advice to.
Talk about ego.
Physiologically humans are not that different.
As such recovery tactics, training modalities, even understanding the fine balance of chemicals in our body that regulate life, mood, feelings and everything else can be (are already) understood to the point that if we apply that knowledge logically and perhaps with the idea of process & elimination, we’d do all right.
Yet, we ourselves struggle to apply our wisdom to the person ho probably needs it most.
Why don’t you listen to your own advice?
What do you feel has taken you beyond the realm of all the people you connect with that means they should do things in XYZ way, yet you can do it differently because, well, you’re you.
It’s no wonder the general populous is frustrated.
Many go round in circles.
Habits are often the reason, in so much as when people go back to ‘what they know’ (even if it’s never really worked), it shows that they don’t trust in the process or plan/knowledge before them.
Same goes for you.
You don’t listen to your own advice because deep down you don’t really trust it, or perhaps you don’t have enough faith in your own ability, who knows.
When you read on here about ‘looking inwards’, it’s referring to being honest with yourself.
Setting aside pride, vanity and the person you try to portray you are to others and just being alone with yourself.
Often times you know what needs to be done (training wise).
Applying this knowledge, well, that’s the hard part.
You should investigate this thoroughly.
Take a look around your gym or current place you train.
Now ask yourself, why are you there?
What emotions are driving you to become better than you currently are, if that is intact the case.
After spending one lifetime in the gym, a lot has been seen.
So many failures, stagnations and regressions.
Most people hit their initial goal, they have their first and seemingly last hoorah, only then to spend any further time after they let their starting success slip by trying to get back to ‘where they were’.
A nobel notion, yet it’s still a foolish one.
Speaking from experience, trying to achieve or relive past glories just isn’t wise because everything is different now.
What you did won’t happen in the same way again, you can than the law of accommodation and GAS (general adaptation syndrome) for that.
You see our bodies remember what we did, they adapt and make is so that if we end up doing the sam things again it is less metabolically costly, meaning the results won’t be on the same standard as they were before.
None of this finding what works for you gubbins because what works for you is simply what works RIGHT NOW.
Thing stop working for a reason.
That reason is noted above, you adapted.
While you might really enjoy something if it yields not further result then it’s largely if not entirely a waste of time.
You’d have no hesitation in telling a child that once all their juice is gone from the carton that continue to suckle on it won’t magically produce more juice, same is true for your training, the only difference is that because you’re an adult you seem to have forgotten that the rules of life apply to you.
Another pitfall in doing what we did before, training or nutrition wise, is that we remember how it was and if it’s not up to par we mentally berate ourselves.
This also gives us a reason to fail as well.
Hours then get put into finding all the excuses as to ‘why’ progress can no longer happen, essentially we chase sympathy and pity from others, rather than dragging ourselves forwards out of the mud.
Mud is warm in some cases I suppose, so the appeal is logical.
If the above resonates with you then instead of going back to do what you did before, bin it all off and take another route entirely.
No excuses, no bullshit, just action.
Ask yourself, why am I doing this?
For what reasons emotionally do I want to progress?
Why do I need to be better?
Fond memories of the past should remain as exactly that, memories.
You’re not writing a new chapter because that book is done and now up on a shelf somewhere, it’s time to write a new story instead of repeating and rehashing the same sad old one.
If variety is the spice of life then why not seek change.
It is one of the most butchered movements you’ll seem a great many people perform.
- No core bracing
- Underused lats for stability
- Collapsed shoulders
- Poor alignment (weak neckline especially)
- Hips sagging
- Excessive elbow flare
- Poor ROM
- A general look of someone having a fit on the floor
^^ This is essentially identical to how I teach the movement so it fits my bias 😂
2 – High Incline Press Up (lowered over time)
2a – Suspension Kit if available
3 – Negatives
3a – Negatives with multiple pauses
4 – Full Push Up
- Ladies – 10 Strict
- Gentlemen – 20 strict
^^ As a beginner those are reasonable numbers to aim for.