Some produce high amounts of Force over a short period of time.
This is about the point where you can think of “1RM” or the “1 Repetition Max”.
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.
Based on our Baseline (1RM, 3RM, 5RM or 10RM), we can then start projecting percentages and loading schemes.
I’m here to Simplify, in laymen’s terms, how to add a Myofibrillar & High/Max Force Development (Strength) element to your training program.
RULE OF 10s
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:
(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
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.
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.
WTF is a BAM, JD?
When I used to work at Goodlife, as a personal trainer, we had sales goals to achieve.
Anyhow, we used to have these “Bare Ass Minimum” sales goals that my Fitness Manager and myself would collaborate to set, monthly.
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.
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.
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:
- 200 KB Swings in 10mins (any which way divided)
- 1 mile run
- 3×10-12 on Bicep Hammer Curls + Tricep Dips
The parameters can be whatever you want them to be, but they are simply PART of a bigger program; again – THE END GAME (Goal).
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.
Create your own or steal one from above.
Have A Strong Day.
A few weeks back, the world lost Tommy Kono.
Studying and Training in the sport of weightlifting under a coach, I NOW understand FULLY how technical this sport and its lifts are.
Beyond that, as with most weightlifters that I’ve met, there’s this common respect for fellow lifters, the bar and the platform.
by TOMMY KONO
If I had my way, the weightlifting area would be treated like a “dojo” as the martial arts students would use their area and equipment for training.
The entire area would be treated with respect from the bar to the barbell plates, from the chalk box to the platform.
The barbell bars would never have the soles of a lifter’s shoe get on it to move or spin it, no more than you would place your shoes on the table top. The bumper plates would never be tossed or stepped on.
The barbell will always be loaded with double bumper plates on each side whenever possible to preserve the bar and the platform. The purpose is to distribute the load over two bumper plates instead of one with an assortment of small iron plates.
The barbell lifted would never be “thrown” down or dropped from overhead except for safety reasons. The hands will guide the bar down in a controlled manner as it is in a contest.
Anger from a failed lift will be controlled so no four-lettered words would be used.
Instead the energy for the anger will be directed for a positive result.
A good Olympic bar will never be used on a squat rack for squatting purpose. There is no need to use the good bar on the squat rack where it could ruin the knurling or cause the bar to be under undue stress, damaging the integrity of the quality of the bar that makes it straight and springy.
When a lifter finishes using the area for training, it would be left neat and clean with the barbell bars and plates properly stored.
Imagine how it would be if you did not have the gym to work out in and had to go to one of the spas, health clubs or fitness gym to practice Olympic lifting.
Imagine if you did not have a “good” Olympic bar and bumper plates for training.
Imagine if all the equipment was your very own and you had to replace it if you or someone damaged it by abuse – the money coming out of your own pocket.
Treat the Olympic barbell bars, bumper plates, platforms and any items used for training or competition with respect.
Development of a strong character begins with respect even for innate objects.
Character Building begins with Respect and Responsibility.
It all comes down to treating gear and equipment as if you paid for it yourself. If you really appreciate the art of lifting and training and movement, then have enough self respect to not only clean after yourself, but to preserve the gear for the entire community to use.
Knowledge of Self.
Previously, in Part 1 of Christmas Hacks, we talked about the Eating aspect related to staying on track towards your fat-loss and performance goals. In this section, I’ll get right into the Training + Movement aspects to focus on during the next 2 weeks of gluttony, over-indulgence and sloth that come along with the Holidays.
1. BODY AS ONE PIECE
2. MOVE FAST AND SLOW
Aerobic training, which is slow and long over time at low intensities does much for recovery. Whether “recovery” is from the previous day’s “Strength/Power/Resistance/I did weights” programming or “recovery” is from simply being inactive or missing training sessions during the holidays – Moving slow and low does wonders for the body when it has rust to kick off and rids fogginess of the mind. “low and slow” DIRECTLY trains your aerobic capabilities while indirectly enhancing your anaerobic capabilities.
“So what is it, JD? High Intensity or Low Intensity. Make up your mind!”, you might be thinking.
Whether it’s treadmill Hill Sprints interspersed with treadmill walking OR Kettlebell Snatches interspersed with Planks OR Sled Pushes interspersed with walks – I aim to Work and Rest in an Interval Training format no longer than a brief 15 minute session. I’m in, I’m out and I’m feeling refreshed knowing that I not only got the best of both Anaerobic and Aerobic Worlds, but I’m strutting out of the gym knowing that I’m a Caloric furnace, even hours after I’ve left the gym.
3. BE MINDFUL
If it’s one thing I’ve learned from the current and last 4 months of weightlifting under my coach, it’s that focus is everything. You might think that clearing your mind is simply too new age for you, but TRUST ME, a mind is a terrible thing to waste (in the gym).
Focus your mind to complete your lift.
BEING MINDFUL, might be a hard concept to swallow, but BEING MINDFUL in the context of your training and especially during the Holiday season is exactly what your mind and body crave.
If you’re not able to do yoga or set aside 10 minutes daily for personal meditation time, then focus on your lifts if you’re a lifter; Visualize.
You need and owe it to yourself to DECOMPRESS your mind.
Face it, socializing, shopping, wrapping, praising/worshipping and even eating/boozing all take a lot of work and drain your body and headspace.
4. TAKE A HIKE
Get out of the stuffy restaurant or home of your hosts; tell them you have to take a call or have taken up smoking (Don’t actually do it) or forgot something in the car. Go Walk. You need fresh air and your guts inside of you need to digest, which simply isn’t efficient when you go sit or lay down.
5. SLEEP + RECOVER
Your body needs to digest and heal itself, not only from your training, but from your holiday food and drink. Give yourself enough hours after socializing and late night partying to rest properly.
In regards to recovery – as always, tack on some mobility/flexibility and release into your training and day. Enhance your performance by noting that you’ve likely missed training days, modified training days or overtrained when you were able to fit in a training day, as a means of compensation. The end result is rust and really, soreness. Do the things you know you need to do in order to RECOVER.
Remember, the goal is Performance and Fat-loss, Not zero training or mediocrity in training.
These are just a few important Training + Movement Guidelines to Hack Your Programming with amidst the Partying.
Merry Christmas to all and Have and Healthy and Happy 2016.
Evolve or Die.
Rounding out 2015, we’ve arrived at what could be the hardest two weeks of the entire year.
Face it, if you’ve been on a strategic meal plan or training regimen, for weeks/months up to now, then NOW is the time when you’re most likely to fall off.
In part 1 of this series here are 5 Eating strategies to implement and execute during the Holidays that’ll keep you on track towards your training and performance goals.
It also serves as an opportunity to show others that you actually care to share your healthy lifestyle with them. Face it – for a lot of your friends and family, YOU may be the only exposure into the health and fitness world that they have. Be brave and proactive; be the gateway and expose them to the concept and truth that eating well can be delicious and enjoyable, too. Who the hell wants to eat JUST grilled chicken breast on a bed of steamed frozen veg, anways? JUST. EAT. REAL. FOOD.
Try an intermittent fast for a day or two leading up to the parties and thereafter. Establish a fasting window time frame where the only thing you put through your GI-tract is water. Set this to about 16h. Yes, 16h of no food.
This, of course, can and should be included with your sleep time. The remaining 8h will be called your “feeding” window. Include your party, luncheon/dinner and drinks consumption, here.
I’ve been a true believer and advocate of Fasting for a few years now, even practicing it through different training phases and times of the year. It enhances performance, helps with overall digestion and health; but that’s another entire blog entry to be talked about. Google here, for details and studies.
4. PLANTS + PROTEIN
At minimum, 1/2 of your plate should strive to be stacked with plants of some sort. This will help with digestion, help you obtain all of those healthy minerals and vitamins to be strong like the Hulkster, and balance out the possible refined/pro-inflammatory foods you might ingest (alcohol/carbs/meats)
Also, on the other 1/2 (or less) of your plate, emphasize real sources of protein and lean sources of protein and healthy fats. If you’re vegan/vegetarian, paleo/primal, let’s all agree here towards the fact that real sources of protein and healthy fats are best, while refined/processed are terrible. High protein foods along with stacks of plants on your plate will leave you full, hydrated and well-nourished. Indirectly, it’ll leave little to no room for heavy carbs and desserts.
Don’t be a blacksheep and/or feel uncomfortable. Oppositely, don’t be the source of other people feeling discomfort with their choices. Rather, lead by example and stay true to your needs without being dogmatic about food. Holidays are for enjoyment; the term “enjoyment’ as defined by your needs and perception, subjectively.
I know that the holidays can be a hard time when you’re striving towards fat-loss, hitting a new PR in your lifts or simply be healthier, but only if you make it that way.
If you fail to plan, you’re planning to fail.
Evolve or Die.
These are all arguments that have been going on forever.
My take: your squat is based on your needs.
Want massive legs and definition?
We’ve been squatting since we came into this world and nobody taught us how.
But in terms of the lifting aspect of a barbell squat…where did it start? Why did it start?
Always dig and know your ‘WHY’? It will make you more passionate and connected to your lifting.
I love this stuff. Enjoy.
Craft Your Lift.
My new love is the Snatch. Its variations include, but are not limited to the Power Snatch and even the Snatch High Pull.
Whatever the case, the Snatch is a lift of beauty displaying not only Power, but precision and technique.
That said, here are the top 10 alternatives for any athlete looking to gain the benefits of Power/Speed Strength without having to learn the technical aspects of a Barbell Snatch.
6. Broad Jumps
4. Depth Jumps
1. Box Jumps
I wouldn’t recommend putting all of the above, let alone more than 3 exercises together in a training session. Oppositely, any of these exercises performed individually within a program over time with gradual progressions and loads will benefit any athlete looking to improve their Power Development (Jumping, Sprinting, Striking, Lifting).
Keep these in mind and you’ll be tearing it up on the field, the platform and in life in no time.
Evolve or Die.
Training for a few weeks in the craft of olympic weightlifting has taught me to adapt and change my Set up and approach to lifting in regards to everything from my Squat, Hip Hinge, 1st pull, Overhead Press, Jumping and a slew of other things on my personal checklist.
It’s not so much that I’ve been doing the above mentioned things wrong, it’s just that I’ve been applying different methods in a different context via a different school of thought (Olympic weightlifting vs. kettlebell training, powerlifting etc.).
One thing that’s taking some time and investment in getting used to – is something as simple as my grip. Olympic Weightlifting demands that you handle a bar in most of your training and ALL of your competitions using what’s called a HOOK GRIP.
Below, Powerlifter, Derek Boyer briefly explains the benefit of a hook grip’s security, leverage, anatomical and biomechanical significance. Some food for thought and considerations to add to your personal lifting where it may apply, alongside your double hands over prone grip and your mixed prone/supinated grip.
Here’s another explanation and application of the Hook Grip
Evolve or Die.
I often see questionable deadlifting on social media and even in person.
Here’s a great video between Supertraining’s Mark Bell + Mobility WOD’s Kelly Starrett, as we get to listen on a deadlifting session with the two. Tons of info, in 45 mins, folks. Enjoy.
“It’s not just what’s about on the bar, here.” – Kelly Starrett
Please, Craft your Lifts.
Evolve or Die.
Although the accessibility of new fitness, exercise and training rituals and programs are faster than they’ve ever been in history via the internet, there’s nothing quite like going back in time and reading about how the Strength Community of yesteryear sought and found their strength.
Thanks to Art of Manliness, here’s a great article showcasing a few odd exercises to increase ‘Physical Vigor’.
A perfect “To-Do” for anyone’s morning – somewhere before your morning run, yet after your ‘Sun Salutation’.
Have A Strong Day.