Tag Archives: training
Did you know you’ll never be good at the things you don’t do.
I know right, quite the mind blowing sentence.
Funny thing is this is something a lot of people actually forget or just don’t seem to be aware of.
When it comes to fitness, or movement as a whole the use/disuse principle is quite really one people should keep in the back of their mind at all times.
If you are looking at having a certain set of skills they need to be practiced.
^^Once you acquire the skills maintaining them (depending on how high a level you want to retain) can take minimal effort.
Same goes for an area you’re aiming to improve or build upon, it needs some attention. 👀
All that being said, you’ve also got to accept there may be some form of sacrifice of what you have to gain what you want.
The cosmic balance must be maintained as it were. ♟
I like to think of it like spinning plates.
You can spin only so many as one time, those will be the ones that are looking good yet there will be some that are slowing, others that are about to topple and a few that are already in free fall, that’s just life.
Using fitness as an example.
You are rather unlikely to bench press 500lbs while also being able to run a sub 5min mile pace on a marathon.
True enough it’s not an impossible task to achieve, however it’s just not probable or reasonable for many.
In our mind we see ourselves at our peak or what was our last peak of fitness, this leaves us with a hefty dose of cognitive dissonance in regards to our abilities.
You’ll also find it’s another reason people won’t push themselves out of their comfort zones and be humbled.
Unless it’s proven it can be ignored. 🤔
Many would rather live in blissful ignorance than uncomfortable awareness.
Sad but very true.
So to wrap up this little mid morning musing take some time to be honest with yourself.
What areas do you need to work on more than you do?
^^This can be in relation to fitness, life, business and more.
Give it some thought.
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.
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.
How many days per week should you train?
2, 3, 4, 5, 6, all of them?
Honestly it doesn’t really matter too much so long as your consistent.
You know there are people who hit the gym only twice a week and make more progress than those who frequent it 6 days and train twice per day.
It comes down to the premise of quality or quantity.
Technically you need both.
I know, it’s quite irritating.
The more quality you can put out the better progress you will make, that’s just how it goes, however no one starts off being able to do that, despite what fitness guy’s and influencers tell you.
Back in the day my philosophy for my own training was very much about all or nothing, luckily this didn’t extend to my clients and was purely pushed on myself.
Ironically many clients made great progress on 2-3 days of training per week.
Then there was me, slogging it away with multiple gym sessions, essentially every day and being honest there was very little to show for it.
When you keep digging in to your training tanks your body stops adapting and overcoming the stimulus, it merely learns to survive at any cost.
You will also find your body becomes more efficient.
Yep, it’s clever like that, so it ends up using less energy, especially when you place more demand on it.
Less resources become available for growth, progress and overall health and eventually the wheels fall of the wagon and you get hurt.
Then comes the mental anguish.
Along with the realisation that you’d become quite addicted to the gym, and despite all your ‘hard work’ you’ve very little to show for it.
I speak from experience on this one.
Even though personally I;ve always been lean and looked in shape (by the standards of an average person), I was causing a lot of internal damage and just not making the progress I felt I deserved or should have been.
Even knowing everything I knew, hubris got in the way.
Training should enhance our lives, not detract or dictate it.
If you find yourself binning off social events, or actually living because you MUST get to the gym less you miss your training then you’ve got a problem.
Seriously, it’s quite a big problem as well.
Addiction, regardless of the form is still addiction and at some point it goes pas the point of being helpful or even good for you and becomes toxic.
How does the old saying go – The poisons in the dose.
Or is it – The dose makes the poison.
Either way, I’m sure you get it.
I understand though, why you end up in this place.
We live in a very shallow and superficial world.
Both women & men are only as valuable as what they have to offer in regards to the majorities perception of them.
Better looking people get more opportunities in life, many may disagree, however it’s called the ‘Halo Affect’, a very real thing.
I spoke to a friend recently about this and they got rather put out by it and reacted emotionally as they don’t want people to think they only did well because of their looks, yet that is the exact reason they got offered as many opportunities as they did.
All of this brings us back to how many days we should train per week.
2 or 7, multiple times a day or just once.
My advice, 2-4 times per week is plenty for everyone.
These days I’d urge people to look at doing 2 gym sessions a week.
If you feel the need to doing something daily and move, that’s not a bad thing as you can pick something to practice, be that 20min of yoga, kettlebell work, bodyweight skill or something else entirely.
There are many many options available to us and in all honesty you can do which ever you enjoy the most.
Just beware the little gym monster of addiction.
It sits on your shoulder and tells you that you’ll never be good enough, lean enough, big enough, strong enough, or worthy.
When you start having these thoughts it’s time to step back from the gym and reduce training frequency before it gets worse.
Just something to remember.
Do you want to know a little bit about how I program for people?
Here you go –
Step 1 – Make it ultra complex
Step 2 – ???
Step 3 -They become life long indentured clients because they can’t workout what I’ve programmed 😂
A classic business trope.
Okay, on a slightly more serious note, let us look at the movement element of how I program so that hopefully you can take something away from it and apply to your own.
I base a lot off of a hierarchy of movement.
– Movement Itself (crawling, climbing, full body)
– Loaded Carry Patterns
– Hinging Patterns
– Squatting Patterns
– Pulling Patterns
– Pushing Patterns
These cover all the planes of motion (sagittal, frontal, transverse), along with bi/unilateral and rotation/anti-rotation.
^^ More on that another day.
Depending on the ability of each person things will be more or less spicy.
You can’t build a fortress on a marsh.
The focus is on the fundamentals, getting people structure locked in and allowing them to move well.
So in short, we start with a pattern.
Example: Push Isometric
Basic – Plank Hold
Intermediate – Pike Hold
Advanced – Handstand Hold
All a pushing movement bias pattern, I’d start here to build on a persons ‘feeling’ or you might say their body awareness and capability to stabilise and create the required tension/torques in their body.
The three above might not seem like much or have any where to progress to except for added time.
Or some some will think.
Here are some progression options.
– Single arm
– Single leg
– Single arm & leg (where applicable)
– Resistance band pulling towards non-based arm/leg
– Unstable surface (safe options only)
– Alternating arm
– Alternating leg
– Alternating arm & leg (where applicable)
^^ This is without even looking at classic kit such as barbells, kettlebells and other lovely items.
Oh yes, people who spam the same cookie cutter programs are being lazy.
Actually that’s not fair to say, this is why we have a niche that we find and call our own, because when you look at all the possibilities and permutations you’ll see how you can’t do it all and that picking a field to specialise in is a good shout.
Can you start to see just how much progression you truly have to play with once you look beyond the classic ‘bro’ of sets/reps/load.
Of course there is nothing wrong with bro-training, however that is merely one element of training or programming, this rabbit hole is truly a deep one.
So my strong strong friends, where do you start?
Try looking at movement patterns first because it will allow you to see what people are doing a lot of and what falls woefully short (that’s where they need to focus – average person, athletes are another story).
The above can be a checklist of needs, it will allow you to program to a persons wants wile actually getting them to do things that help in the long run.
Any questions pop them below.