address: 151 Surbray Grove
Mississauga, Ontario
L5B 2E2 Canada

cell : 416.627.2132

June + July (Re)schedule

posted by coach Jay D

July is a busy month for all, including myself.
Here’s a revised schedule and make up dates for the next couple of weeks to all of those moving and seeking strength in our lunch class.

Sorry for any inconvenience, my Ninjas.
See you there.

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Demystifying Strength Programming: 1RM + The Rule of 10s

posted by coach Jay D

Training for Strength and High Force Development can get pretty confusing.
If we recall, Strength is Force Development.

Some produce high amounts of Force over a short period of time.
Some produce moderate amounts of force over moderate periods of time.
Some produce low amounts of force over long periods of time.

This is about the point where you can think of “1RM” or the “1 Repetition Max”.
The 1RM is used by strength coaches to asses and project the max load/weight you can move maximally, for 1 repetition (without dying, please).

Projecting the 1RM is a tedious task, walking the fine line between burning out during warm up sets leading up to the 1RM or not.
This is why we can project a 5RM or a 3RM or a 10RM using a 1 REP MAX CALCULATOR, without having to actually test our 1RM when Coach JD or any other CSCS or Professional isn’t around to set the parameters or spot you/prevent death by barbell.

Based on our Baseline (1RM, 3RM, 5RM or 10RM), we can then start projecting percentages and loading schemes.
But I’m not here to lecture on all of the great literature of the Eastern European and Russian Sport Scientists who dedicated their entire lives to the physiology behind this training.
There are great books that you can and should read here and here.

I’m here to Simplify, in laymen’s terms, how to add a Myofibrillar & High/Max Force Development (Strength) element to your training program.
The following is pretty much a simple template guideline for general populations seeking strength:

*USE: Full Body Lifts: Squats, Deadlifts, Bench, Overhead Press, C&J, Snatch*

(i.e. 10 sets of 1 rep)


5/3/2 (set 1 = 5reps; set 2 = 3reps; set 3 = 2reps)

You’d choose one of the full body lifts/compounds as mentioned above and perform the desired set/rep scheme based on the 85%-95% of your 1RM.

You have options:
(A) Work UP TO 85%/95% of 1RM in 1 session within a set scheme of: 10×1, 2×5, 5×2 or 5/3/2
(re-establish/test 1RM, then increase weight every 4-6 weeks, accordingly)

(B) Work AT 85% for entire session; OR 90% for entire session; OR 95% entire session within a set scheme of 10×1, 2×5, 5×2 or 5/3/2
Then work at 90% the next entire session and 95% the following entire session
(re-establish/test 1RM, then increase weight every 4-6 weeks, accordingly)

- Choose 1 or 2 lifts Max to work on per training session (this is hard on the body, so don’t be too ambitious)
- Rest 90s to 3minutes between sets (higher loads require higher efforts/strain on the nervous + muscular system)
- Train Strength 1-3x per week on non-consecutive days
- LOG your loads/weights every session.
- De-load after every 4-6 weeks, working entire week at 65%-75% of your original 1RM (your body needs rest and time to adapt and be stronger than an ox for the next block of training).

Again, these are very basic guidelines so that you can pen your own journey/history towards becoming legendary and doing the epic.

Of course there are other great training programs out there like 5×5, 3×6 or 6×3…etc., but the RULE OF 10s is something you’ll remember and be consistent in working on for life.
You’ll find yourself saying excitedly, “JD mentioned “10s”….ok…10×1, This month!!! 2×5 next month!!! Then 5×2 The following month!!”

This is for Max Strength/Force Development and not to be confused with your General Physical Preparedness/Work Capacity, Hypertrophy/Axillary/Assistance work.

Feel free to add those to the mix AFTER your Strength Training Portion of training…I might even have a little dialogue in the near future for those, too. Who knows?

Have a Strong Day.
Evolve or Die.

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posted by coach Jay D

WTF is a BAM, JD?

When I used to work at Goodlife, as a personal trainer, we had sales goals to achieve.
I sucked. I was a great trainer, but my sales skills, sucked.
I enjoy selling as much as I’d enjoy sticking a rusty needle in my eye.

Anyhow, we used to have these “Bare Ass Minimum” sales goals that my Fitness Manager and myself would collaborate to set, monthly.
You’d have to hit your BAM if you wanted to see the next month of employment and or even achieve a bonus (sweet).

Today, I’ve stolen a page from my FM’s playbook and set up the concept of a BAM in training; a Bare Ass Minimum to achieve as part of a training program.

All of us, myself included, sometimes get caught up in life.
Time constraints suck balls when you’re trying to prep food or train for sexy bikini season or simply to get all those likes on Instagram (Just kidding, I know you’re all Strength and Movement Heads; your goals are much more intrinsic in value).

A ‘BARE ASS MINIMUM’ is a habit/action goal to achieve that’s not only part of your program as a whole, but a small chunk of the puzzle.
When strung together, all these small chunks of important puzzle comprise the grand scheme of things – your GOAL, your LONG-TERM ULTIMATE GOAL; the END-GAME.

Programs can be pretty grand in their own right and when you have kids to pick up from school, meetings to get to, vacations to bask in etc., you need a BAM when life happens.

BAMs are no longer than 10 minutes and can be something as simple as:
- 3×3 on a Strength Lift (Squat/Weighted Pullups/L-Sits for 30s Holds)
- 4×2 in a Power Movement (BB Cleans/Box Jumps)
…for you High Force Development Heads

- 200 KB Swings in 10mins (any which way divided)
- 2x200m Sled Push (65% RM)
…for your glycolytic and anaerobic heads

- 1 mile run
- 3x60s Jump Rope
…for you aerobic heads

- 3×10-12 on Bicep Hammer Curls + Tricep Dips
…for all you hypertrophy heads

The parameters can be whatever you want them to be, but they are simply PART of a bigger program; again – THE END GAME (Goal).
BAMS are not to replace entire training sessions/days, but rather to provide you with some form of movement/training alternative when Life Happens.

Point is, it’s the little steps that add up together that’ll get your ass where you need to be. These little steps need to be stepped consistently and BAMS, in my opinion, are a safety mechanism that will keep your momentum going when life gets you caught up.

So now you know….WTF is a BAM (JD).

Create your own or steal one from above.

Have A Strong Day.

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