How many times do you hear people say they’re killing time in the gym or whatever else? Yeah, I know it’s just an expression but the underlying statement implies time can be just thrown around like some spare change.
However, time can’t be earned back. If you’re in the gym just doing stuff, you’re not spending time on other valuable agenda items. You know, things like spending time with your family, tending to your home, garden, preparing healthy meals and attending to your career. Actually, much like the last two points there, you don’t just go to the kitchen or work to kill time. You follow particular tasks to accomplish specific outcomes… and that leads me swiftly to my point here.
Use your time in the gym to accomplish specific outcomes.
Do the work.
Three mighty fine rules to live by in the gym, the kitchen, in your chosen career and family time.
If your goal is to move better, practice that. If you goal is get stronger and more useful, practice that. If you want to [enter the goal], do what must be done.
Now, for many people, they might not know for sure what the practice should be to move better, stronger etc.
That’s where the willing professional comes into play and this is where I make my offer to finish off 2020.
Well, I could have been more imaginative in the title, but in keeping with the message, it says what it is – express.
Express FitStrong offers the chance to get straight to the point with the minimum fuss. In these 30 minute sessions we’ll warm up and prepare very specifically for the following session. If you’re coming in to work on lower back pain issues – we’ll focus directly on that. If you’re coming in to work on your deadlift strength, explosive power or metabolic conditioning, we’ll get straight to that.
Our slightly longer sessions do of course focus on goals, but we always include the ‘other stuff’ for a very well balanced routine, but let’s consider the wealth of time for some people and just get to the job at hand.
In keeping with the theme of 2020, this is available both virtually via a choice of video platforms or in person.
If you’re keen to jump onboard, get straight to the point with express training, email ASAP.
Does your fitness program embody the skills and strengths humans are designed to excel at?
It goes without saying that if you do train, it must address a need.
2. If you don’t move well, fix it and learn how to move better.
3. If you’re weaker than a child, fix it and learn how to move stronger.
4. If you get out of breath carrying in the weekend groceries, fix it and build up your work capacity.
5. If you realise that your latter years are fast approaching, get stronger and more agile now and be prepared.
6. Observe the frail. What are they missing, what have they missed and do you want to prevent the same for yourself?
So, are you training to prepare yourself for a healthy and long life? I am trying not to use the word exercise these days as I despair over what modern gym life has become. I really don’t care how big you want your guns to be, how much you bench press or how much weight you can lift off the floor. If it’s fun for you, then it’s good. But, it must add to life now and going into the future.
If you can pick up and wheel a barrow full of soil to the end of your garden and do it again until 3 cubic metres of soil is shifted – I nod my head in praise. If you can still walk and operate the next day, then I am impressed. You are fit.
If you can go play footy with the kids for an hour, before heading home to clean the car, touch up the paint on the coving and make dinner, yes, you too are fit.
If you can practice getting down to the floor with a weight, traverse along an overhead bar, squat up a 40kg weight, heave it to your shoulder and walk for 40 metres before practicing it all again for 20 minutes – then you are practicing being fitter for life. I commend you.
We Homo sapiens have progressed so well and so far in the past millennia only to have lost our ways in the past 50 years or so. Convenience was never meant to take over so much in our lives but it has. We don’t have to or need to be physical any more, not to the extent of our grandparents and those before them.
However, if we all spent a little bit of time performing natural, maybe task orientated movements, we would be using our bodies as they evolved to be used. You can see the evidence of the contrary all around us. Obesity, terrible postures, over reliance on tech, poor movement and postures. As much as humans are living for longer, they are not necessarily doing so with longevity and life long health.
So, here’s a healthy real-world work-it-out session to have a go at:
Warm up with a back to basics movement preparation session.
2. Carry out a round of the following:
Carry a weight in front of you for 20 steps.
Put it down and pull back up to your left shoulder and walk 10 steps.
Put the weight down and sit down without using your hands.
Get back up without using your hands.
Repeat the routine but carry the weight back on your right shoulder this time.
Maybe run through this again, faster, or more efficiently!
3. Carry out this routine:
Crawl for 10 steps on your hands and feet.
Crawl back with an inverted crawl and then stand up.
Hurdle step over a weight or a chair then step under a low hanging obstacle.
Step back under the low hanging obstacle and either hurdle step or jump safely over the weight or chair.
Repeat one more time.
Maybe run through this again, faster, or more efficiently!
4. Take a good rest and reflect on how simple this was but how much you worked at doing very natural human movements.
The human body can develop great strength and abilities to specialise in sports. if you’re not into specialised sports you still owe it to yourself to be physically capable and resilient for years. You were meant to move and are meant to move for a very long time.
If you want to practice living strong and fit in this style, please do get in touch. I will be developing personalised real-world routines and creating set routines soon to share with you all.
Earlier this year I spent a few weeks and posts describing a variety of ‘get up’ exercises. For some, the act of exercising getting off the floor and back down again might seem odd, a waste of time (“what muscles does that work bro”?) or best directed to the circus performers, but really, you never know when it’ll come in handy.
Here’s an example. Let’s call our subject Jim. After much waiting, Jim finally got his triple hernia operation. I must add, his hernias arose from his employment demands, not the gym. Anyhoo, surgery went very well but Jim learned very quickly post surgery how the get up technique applied to getting out of bed. After having your abdominal wall poked around at by a surgeon, crunching up and getting out of bed is not a good choice. Using your hip to roll over to get up out of bed made perfect sense.
Back to the Challenge
If you are a kettlebell fan, you’ll probably be aware of the Turkish Get Up (aka TGU) but there many other forms of get up drills to help you develop mobility, strength, ‘fitness’ and to learn how to operate the one piece of hardware you’ll own until death – your body. If get ups do something great, it’s just that – building physical autonomy.
Over October I’ll be dedicating 10 to 20 minutes daily to practicing the following get ups:
To get going, here’s todays 10 minutes of Turkish Get Ups
Want to join in?
Study each or any of the above get ups and practice for 10 minutes a day. If that’s just Monday to Friday, sure that’s fine too. You’ll gain many benefits from frequent practice. Not killing yourself with huge efforts mind you, just simple, step by step practice.
You can still do your other training of course. Feel free to share your challenge on your own facebook etc but please use #fitstronggetups or even just post my sites link fitstrong.com.au
In the 80s and even early 90s we were led to believe dietary fat was the enemy and that training with weights would make us too bulky. As a competitive cyclist this struck a deep chord. Who wants to lug extra weight around the countryside?
When an average days cycling was done, you’d raid the kitchen of every known carb, lean meats including liver (often boiled) and then clean the bike before resting.
The rules for rest went like this.
Don’t stand if you can sit and don’t sit if you can lie down.
The recipe of a cyclists life: Ride – Eat – Rest
There was also no known reason to get purposefully stronger with anything else but the bike. Specifically yes, riding the bike makes you better at bike riding, but if you value one percenters and optimisation, spending just a little time in the gym can be the missing magic potion.
I only discovered the benefits of strength training during a year out because of my knee injury. I was left with no option but to do circuit training routines with a pair of York dumbbells with exercises I took from Flex or Muscle & Fitness magazine; the only reference for resistance training I could find in the newspaper shop at the time.
Whilst not perfect, I had a strength routine of sorts to help keep up my strength and fitness and yikes, did I feel awesome when I got back to racing the year after, I even had these things called biceps and deltoids!
My haphazard routine has thankfully been vastly overhauled since then. The cyclists I currently train follow a very particular recipe consisting of essential ingredients for both the bike and life.
When programming for any sport, not just cycling, I believe it’s a duty of care to take into consideration life outside of the sport. I ask, ‘what will best serve the sport and not take away from other physical qualities, but add’? Essentially, I want the individual to be more resilient and better equipped for their cycling whilst also being more useful for life overall. This also addresses some of the issues cyclists exhibit off the bike from feet issues, lower back and shoulder complaints.
Cutting to the chase, here are my top movements for cyclists.
(Pictures for simple illustration only and not instructional purposes. Videos available upon request)
Hip Hinging – deadlifts, both bilateral and single leg deadlifts and kettlebell swings
Knee dominant movements – Squats, both bilateral and unilateral, like kickstand squats and step ups
Crawling forward, backwards and inverted and rocking rush ups with varied hand positions.
Balance Beam walks and balance drills
Deadbugs, Birddogs and Rows, both 2 arm and single arm
Single arm Carries (suitcase, goblet, overhead)
Get Ups. It takes a bit of coaching but proves a great tool to add to the toolbox.
Here’s a variation of the Turkish Get Up to consider
These two components are written into each training session, generally with the life essentials being built into the warm up and finishing sequences. The cycling essentials are placed after warm ups, when fresh.
The weekly placing of each hinge and squat variation are dependent on the cyclists bike sessions but generally, the heaviest lifts are best early in the week with the explosive work towards the end of the week.
Reps, sets and intensities are a bit beyond the scope of this piece but should be programmed so as not to compete with the cyclists racing / training calendar.
Generally though, developing the hinge strength should be a priority whilst maintaining stable, healthy knees with squat variations is important. No exercise should ever be taken to fatigue or muscle / form failure. Instead, I like to use an average of around 75% perceived effort.
Minimum Effective Dose!
If pushed for a ‘program minimum’ for cyclists, I’d really have to recommend the single leg deadlift, swings, walking kickstand squats on a balance beam (yes, seriously) and backward crawling. Just for the laugh though, a ‘minimum program minimum’ would probably take the form of swings and crawling!
It’s always hard to reduce one’s work into a short(ish) blog post. There are always lots of variables when writing an individual’s program.
If anyone would like to explore these movements further I am always happy to talk… or run a workshop to really dig in deeper!
Notes from two cyclists at FitStrong
A late comer to cycling, Bash took up cycling at 38 to shed a few kilos but ended up with the bike bug. Now 43 he competes in Mountain Bike endurance events around the world from Nepal to Italy. Since starting at FitStrong Bashier reports often how much more aggressive he feels on the bike, even at the top of a climb or after a sprint. His upper body strength now allows him to wrestle the bike over the trails rather than just surviving them. He loves that he never gets visits from the cramp fairy too.
Bec started at FitStrong with a ‘broken body’ in her own words. On her first visit she presented with two sides of an A4 page listing every injury and surgery she had sustained from other sports and cycling. Bec competes all over Australia in Mountain Bike endurance races. After a short period of training Bec noted how much more connected she feels with her body on the bike. Her reflexes seem sharper, all the imbalances ironed out and her confidence is boosted too with much better upper body endurance.
Got any feedback or would you like to explore these ideas further? Get in touch below.
Last week I re-introduced metabolic training with MovNat Metabolic, their new online program. Here’s that post.
I’ve finished week 1 and was surprised at how the use of such various natural movements and equipments pushed me a bit. 30 seconds of effort always seems longer than 30 seconds of rest! Odd that, hey?!
I never got to the point of sharing my breakfast with the floor, but I definitely had to focus on maintaining my nasal breathing in the latter rounds when the efforts work on a continuous flow, or combo of the sessions movements. It felt a bit like a a last minute dash to get all the yard work done before dinner on a cold day.
It was cold mind you (which helps for this kind of training) but I followed up this particular session with a good 5km walk. It too felt great. The recovery benefits of a walk post training are lengthy and worthy of a good conversation at some stage soon. But a combination of gentle movement to untangle the fatigued muscles, pumping the blood around the body and the behind the scenes lymphatic system stimulation really aids in recovery. Much more so than plopping down in front of Netflix with a protein shake.
Todays movements include the side step up, vertical jumps up & down, push press, side swings on pull up bar and the tripod get up. A fine collection of contextual movements.
Did you know I provide online coaching? If this kind of training tickles your fancy, I would be more than happy to chat about working together.