Get Up Challenge Updates

The challenge continues with every day explorations of our most commonly practiced get up drills at FitStrong.

Today I spent roughly 10 minutes after my main daily routine of Deadlifting and Pressing etc (ask if interested) playing with the ‘side bent sit get up’.

Here’s the time-lapse video.

And here’s a guide to the side bent sit get up:

Celebrate the smallest of wins for long term success

‘What’s the smallest act of change you consider reasonable?’

I’ll ask a fat loss client to list the things that need to change, as they see it, in order to start losing unwanted body fat. (Yes, it’s called fat loss, not weight loss). We look a which of these changes score high on a resistance scale and score them out. By resistance I mean items on the list that raise some doubts of changing. Even the smallest of resistance will halt progress at some point. That low resistance item – that’s what we’ll work on first but, reducing it further into the most reasonable small act of change.

Whether the conversation is about eating fewer processed foods or taking up a new exercise habit, it starts best with the most reasonable small act of change.

Want to start walking but not sure if a 5km walk is going to be actionable? Start by putting your shoes on and walking outside. If you continue, success. If you come back in again, still a success. Next time, try a few more steps out the drive way, up the street, round the block. You can see how it can grow.  

You change best by feeling good

Success ‘is’ every single positive step forward, no matter how small. Each and every step forward deserves a celebration, because it feels good, not to show off and seek social media likes! That celebration can be a ‘YES’ inside your head, a smile, or a fist pump – it all feels good. Feeling good feels good.

Celebrate every single success no matter how small. It feels good and feeling good feels good. 

You change best by feeling good

Kettlebell Clean Tips

The kettlebell clean is an unsung hero of kettlebell training. Not only does it provide a ‘best practice’ to delivering the kettlebell to the rack position (on your shoulder) for pressing etc, but it’s also a fantastic movement for building resilience, power and strong arms and grip.

Less technical than the snatch, the clean does still demand a few nuances for your safety and optimal opportunities for your pressing, squatting and other ballistics (push press and jerk).

In the video blog post (aka Vlog) below I’ve covered some key points.

For more detailed clean pointers, check out this video.

Keen to learn more? Maybe you already use kettlebells and would like a technique tune up?

Get in touch below.

Want to Train like a Badass?

My thoughts about what being a Badass in the gym means and looks like.

Everyone likes lists – yes? Here’s a list of 20 Rules and Tips for training like a Badass.

First off, what is a Badass in the gym? It’s not (in my honest opinion) the tough looking gym goer with the scowling attitude or the dude with the big Beats headphones or the girl with (whatever is in right now) or the loudest, strongest meathead. It doesn’t even have an appropriate hashtag (#tbc)!

The badass is the one who trains and moves every day to be better than last week. The true badass is more capable, physically competent and isn’t concerned with who sees them ‘workout’. They are the useful person you call when you need a hand moving furniture, pulling out that tree or helping out with all the stuff that’s challenging in life. The badass is a great all-rounder. The badass knows how their body works. The badass just gets the job done. 

  1. Get strong, but move strong too
    • Fundamentally, if you train, you should ideally be working on moving better and getting stronger. Moving includes walking, climbing, getting to the ground… and up. Being flexible and free to move your body as you need when you need. Strength – see below.
  2. Lift, push, pull, squat and carry – a simple recipe
    • The fundamental movement categories humans are designed to be strong and able at include these. Progressively develop your scope and range of strength in each of these.
  3. Learn liftings common features
    • When learning the strength movements above and mobility drills, you will observe common features, instructions or rules and such.
  4. Move as nature intended
    • The human body is built to move and manipulate. Before recent times we had grown superior to other mammals because we adapted so well to our chosen environments. Physically we developed aptitudes and skills like getting up and down from the ground, walking, running, jumping, throwing, balancing. carrying, climbing, lifting, resting in a deep squat, catching, pushing and pulling. It behooves us to maintain that which made us the species we are today. You can clearly see the evidence of the lack of these aptitudes in the sedentary.
  5. Build capacity
    • We ‘are’ built to do more than just leg day, arm day and chest day. Practice all our abilities and every now and then work them together. Lift something, carry it, push it, throw it. Practice good form of course, but challenge yourself a little, maybe getting a little out of breath. Do try to maintain nasal only breathing though.
  6. Turn up
    • Turn up, show up, just start – all refer to the same notion. Do not hesitate and grab opportunities. Many stories of success start with someone meeting and talking to someone they wouldn’t normally talk to. Many successes start with going to an event not normally attended. In 2008 I begrudgingly attended a weekend certification for this stupid looking thing called a kettlebell. At the end of the weekend my curiosity grew. Two years later I certified again under the worlds most intense Kettlebell certification (RKC), I met some of the worlds best coaches and many new doors of opportunities opened for me. Cliche time. If you always do what you’ve always done, you’ll always get what you’ve always had. Just start, even if it’s a small gesture.
  7. Lock away the ego
    • That extra rep, that extra grunt, going hard or going home; really has no place in a sensible, healthy strength, fitness or wellness plan. Yes, hard work is fine when part of a planned program, but if you treat every session like a competition against yourself – it’s a losers game. Injury is high risk. Being able to move well the following day is hindered. Repeating a training session with the same effort will become more and more difficult. Follow a good plan, lock away the ego and smile for gods sake when you’re in the gym. There are way too many serious looking grumps with attitude in gyms these days.
  8. Meet your body where it is
    • There are those old words of advice, ‘listen to your body’. To listen you have to let your body speak. This happens best with routine movement. The more often you move the more familiar you get with the feelings, sensations and limits of your own body. Some days you’ll feel like a super hero and on other days! Well, on some days you’ll wonder why you even got out of bed. However, remember point #6, Turn Up. Meet your body where it is on any given day. Adjust your program. Don’t compare yourself to your training peers or social media performers. You be you. You are your own special snowflake 🙂
  9. Do not punish yourself with exercise
    • I seriously do not know how this sentiment exists. The concept of subjecting your body to abuse because you chose to eat something you regretted is a matter best referred to some serious time alone to consider your life choices. You really need to know your why. Why you eat what you eat. Why you feel the ways you feel after eating. Why you exercise. Why you value yourself and life. Rant over. Each and every time you exercise, it’s an opportunity to better yourself, not beat yourself. Enjoy food, but know and practice knowing when to stop. Again, enjoy food, It’s a gift. Learn to adorn yourself with exercise methods you enjoy, look forward to, reap benefits both physically and emotionally.
  10. Be safe, effective and efficient 
    • In the hardstyle kettlebell method, we say that anyone can swing a kettlebell between their legs but still not perform a kettlebell swing. The same can be said about just about any other strength and movement aptitude. To do is not enough. To do well with skill should be the goal. Keep in mind too, that this applies not just to physically demanding movements, but to everyday, seemingly simple tasks. Standing, walking and twisting are everyday moves but done with poor conditions leads to gradual breakdowns. “It’s not the load that breaks you down, it’s the way you carry it.” —Lou Holtz
  11. Stop looking at the socials for inspiration – just stick to the dam plan
    • Referencing this to both training and nutrition coaching, most failures occur as a result of not following the plan. ‘Jamie, I just didn’t get much out of this program’, says the individual who came to train fours times out of six scheduled appointments! ‘That diet didn’t work, even though I only cheated on a few occasions!’ Stick to the dam plan. This then shifts to looking for inspirations from make believe role models in social media. A brief glimpse into someones workout of the day, meal prep is just that – brief. You may not see how the rest of their day rolls. Their life is theirs, yours is yours. Be you. You deserve it – now get back to the plan.
  12. Use various equipment and objects and ‘see point 3’ 
    • I had one of those epiphany moments a couple of years ago when a gym strong woman struggled to move a large plant pot (empty) from her arms to the floor! Here’s a woman who can lift heavy kettlebells, but can’t lower a common ‘thing’ to the ground. The problem? She couldn’t contextualise her training to the real world. Our gym is now populated with a bigger variety of objects to train with. Not expensive equipment, but things you can find around the house and garden. That paired with building scenarios in the gym can really help to relate the movements we practice in the gym with real world physicality’s.
  13. Don’t rush – work on just getting better
    • Progress is not always a numbers game. Adding reps, KGs, volume, time, speed are all great parameters to adjust and grow. But what about competency? I actually overheard a cashier talking to a co-worker yesterday (I wasn’t eavesdropping, honestly) about how she put the bar thingy behind her head and went down when her knee popped! She is referring to squatting of course but her words and tone told a story of incompetence and unfamiliarity. Move strong to lift strong. Spending time learning how to move really well in the big archetypal movements before adding loads should make sense. ‘Should’, but doesn’t often happen these days of instant gratification. Better is better. You can’t rush better. Just spend time enjoying learning about yourself, and progress.
  14. Never work to failure but embrace the suck sometimes
    • Getting better (see above) at anything takes skill. Skill is practice. Practicing in a stressful environment rarely results in developing good skills. Imagine shouting at a student to learn quicker, stressing them out, getting them all sweaty, hot and bothered and mouth breathing! Learning requires attention in the absence of stressful distractions including working a movement or muscle to the point of failure. Detailed research and anecdotal observations both support training in the effort range of 60-75% of maximum to attain training adaptations. Naturally, to discover those percentages you have to (every now and again when the time is right) get a bit uncomfortable and work up to relative technical maximums or near to. This is not max max, where the trainee collapses in a heap of, well, physical failure. Guided testing is fine when appropriate but should not be a frequent training objective. Practice makes progress. Failure makes for a day in the operating theatre at some point.
  15. Plan your recovery, self care and maintenance
    • All the gym time in the world is useless if you are not recovering adequately. Recovery first of all isn’t plopping down on the sofa and chilling out with a protein shake and a season of Stranger Things. Recovery entails nutrition and hydration for sure, including planning out meals, shopping accordingly and eating it of course. Great things happen when we eat more proteins and vegetables and cut back on cardboard carbs. Sleep is the highest priority when it comes to recovery. A crappy nights sleep can derail your day and turn you into a Gruffalo and ruin your training session to follow. Aiming for 8 to 9 hours should be a goal and as I’ve learned recently, the hours before midnight matter more than those after. Yup, off to bed early. Other areas to work on include joint and muscle recovery with a solid mobility practice like Original Strength and booking in for a monthly massage. If that’s not an option, a foam roller or Therapy Gun are great additions to your self care tool box. Ideally, self care every day. Move well, move often.
  16. Play, explore
    • ‘Why so serious’? Great line from a great character in a great movie. Whilst we shouldn’t be planning the downfall of Batman or the city, we all need to play more. Adulting is serious for sure, but having fun feels good, and you guessed it, feeling good feels good. Taking time to explore other ways of moving apart from pressing, pulling, squatting etc should be part of your weekly routine. You just might surprise yourself with some latent skills. You might just be one of those people who can hand stand, pistol squat and jump over tall buildings without knowing it. Go explore.
  17. Eat like an adult
    • Sorry, I’m gona hurt your feelings perhaps! A diet consisting of biscuits, cereals, chocolate spread on toast, fish fingers or chicken nuggets and chips isn’t going to take you to your health and fitness goals. Okay okay, a very infrequent, every now and then indulgence isn’t going to cause havoc but, making processed foods a daily occurrence is a failure to eat like an adult. Eat a variety of vegetables, preferably from local(ish) farmers. Eat naturally occurring proteins, meats or otherwise. Cook with naturally occurring fats rather than factory processed oils. And choose naturally growing carbohydrates when fuelling up is needed. Spices, herbs and some condiments are great to make most kitchen concoctions flavoursome galore.
  18. Embrace the process towards your goal(s)
    • Over many years of training I have discovered, seen and read how focussing on the goals are fatiguing; fraught with distracting stresses. Impatience can ruin many a goal by failing to focus and work on the skills of the processes that ultimately leads to the goal. I’m not one of those people who was blessed with the natural ability to perform a pistol squat. I could barbell squat 200kg at one time but couldn’t do a pistol squat. However, once I started following a progressive skill and strength plan, the pistol squat organically grew out of the honing of all the other skills. Like many others, I loved the steps of the journey towards the pistol squat aka the process, and the final outcome, the pistol squat was a nice end to the journey. But, without following the process, I would probably have given up after many failed attempts at just trying to ‘pistol’. Enjoy the process and let the outcome happen.
  19. Love your strengths but develop your weaknesses
    • Specialisation is a very (modern) human trait. Specialists are admired for their prowess in their specific field or expertise. Odd really considering how limiting of our potential the restraint of speciality is. In the gym, the specialist is the bench guy, or the squat queen, or the person in lycra obsessed with spin bikes. Sporting individuals too, meet the category. But, what other physical qualities are left untouched on the proverbial table when we become a connoisseur? Well, the physios treatment table is often where we’ll find the evidence of a singular focus. Imbalances in posture, muscle tone, strength and such are side affects of speciality. There’s nothing wrong with having a passion, but we are simply not designed to specialise. Humans thrive on being generalists, great generalists. But, we can still love our strengths so long as we still look after other areas. Love your bench press? Well, identify your weaknesses and develop them. Love your cardio? Trust me, get a little stronger and your cardio will reap the benefits. The same goes for the iron lovers – get your cardio in and look back at number 16, find fun ways to get your cardiovascular training.
  20. Be an example
    • You never really know when you’ll be required or challenged to use your strength and fitness. Training can be a great past time, but ultimately if it’s not adding to your health and longevity plan, what is it doing? Like number 19 above talked about loving your strengths and developing your weakness, also identify your usefulness. Demonstrate that often. Use your physical abilities to help others, to be useful. In turn set an example of this practice to your peers, your partner and your children if you’ve been blessed with them yet. Don’t let ego dictate your actions, let the love of helping lead your actions.

‘The greatest discovery of my generation is that human beings can alter their lives by altering their attitudes of mind’

William James

Learn More About:

StrongFirst

MovNat

Original Strength

Animal Flow


If you’ve got this far…

…Great. You’ve got a framework to start evolving your movement and training mindset. But, I’m not ending this here.

Next, I want to share the ‘then what’ or the ‘what if’, for any of you who have a curiosity about your health, fitness and optimal potential.

All of those 20 rules or tips are fine, great even. I aspire to each and every one and encourage my clients to do the same. If you live by these as standards, you will go far.

However, without being lofty, by achieving these you could maybe consider yourself passing level 1 in a multi-level computer game as it were. The ‘then what’ or ‘what if’ quest I am now proposing is to challenge the rules, the status quo. 

To understand why the rules exist, the how and why they are important you could explore the yin to the yang. What is the boundary, the opposite, the polar or even the compliment to a movement, your comfort level, the foods you eat? Stretch, compress the guidelines. Would you commit your usual 1 hour of practice to an extended 5, 8 or 10 hour period.? Would you take just one movement and dedicate an hour, 1 week, 45 seconds even or a month to practicing it? What would happen? What could happen?

Could you not sit in a chair or such furniture for a day? The floor is a very welcoming environment if you give it the chance.

What would happen if you went to your gym and spent the whole time exploring your ability with crawling? Yeah, they might scold you for ‘being different’ or it might open a dialogue for a very forward thinking conversation.

What if you confront your fear? What can go wrong if you try that cartwheel you’ve always wondered about?

If you scan back to point # 10 – Be safe, effective and efficient – it makes sense. Being safe is clearly an obvious factor to sustain but don’t mistake safe for being comfortable. Uncomfortable is not painful.

Effective is a confronting subject matter for many stuck in their dogma. While there are set in stone methods to achieving effectiveness, there are other ways you might discover. Tim Anderson, co-founder of Original Strength has recently completed the RKC (Russian Kettlebell Challenge) certification without using kettlebells. He crawled, climbed, sprinted, carried ‘stuff’ and trained with everything except the kettlebell. Imagine that. A very specific outcome with a very unconventional method.

Efficiency is skill and aptitude based and dependant on many factors. The commonality in these factors is frequent exposure to exact, very similar or similarish demands. You can see the common features in many fitness, strength and movement elements. You just have to spend time in and exploring them.

I am not saying to push your boundaries in everything you do. But do play the pendulum swing in everything to understand your own ability. I can guarantee there will be naysayers but that’s typically what happens when paradigms are nudged and wrestled.

You might just figure out that your dogma is faltered, validated or just not important. There is no wrong in what you may find.

‘No person is truly free, who is not Master of themselves

Epictetus

Got something to add? Get in touch below.

Unleash your Power with Jumping

Jumping is one of our purist expressions of power

Unlike throwing something, another great power movement, there is nothing quite like the feeling of momentarily being free from gravity and floating in the air before gently, smoothly and effortlessly landing again. 

The landing is what in fact is the most important element of training jumping. Whether you are leaping over a puddle, jumping over broken glass on the pavement or jumping off a rock on bush walk, the landing should be well prepared for.

The ability to precisely land where you want, to absorb and disperse the impact and react to any changes make jumping not about the jump, the distance, but the landing to mitigate risk potential. 

Luck favours the prepared

Much like there are numerous ways to jump off a surface there are also various ways to land. Whether it’s onto one leg, both legs, a staggered landing, into a crawl, a tumble, a climbing position, down onto a new surface or up. 

For the purposes of this, I’ll stick to, well, sticking the landing.

Got ay ideas or questions? I’d love to hear from you.

Are you future proofing yourself?

Heading to the gym to lift weights, run on a treadmill or cycle on a stationary is all fine and grand – good entertainment while getting your pump on or raising your pulse rate.

But, is it really natural physical development as per our design? If all you care about is burning calories – go for it. But if you’re invested in personal physical development to enhance your life and into the future, it probably isn’t hitting the mark.

What day to day tasks do you struggle at?

I used to struggle with jumping, more specifically the landing. Feet would hurt, knees weren’t sure what was happening and my back wanted to disown me.

Walking in the countryside entails a bit of leaping and what about those days when the heavy rain turns every curb-side into a river? You need to learn how to leap, jump and especially stick the landing.

So, are you future proofing yourself?

Sticking the landing

Fitness Can Be Just Moving

I love it when clients want to just move better. They’ve tried yoga, pilates, martial arts but found that they just didn’t meet their needs on a few levels. Some don’t like the dogma that comes with the strict ‘rules’ of the modality. Others don’t ‘feel’ the linear nature of just moving back and forth, up and down. These clients just want to move, to flow.

I am very thankful that I turned up to a thing called Animal Flow and few years ago. My certification weekend started with me wondering what will this give me? Will anyone ever want to do this stuff with me?

Because of the style of Animal Flow many people will struggle to see where it fits in. It kind of looks like yoga, but there’s much more movement, there’s multi-planar positions and moving around. It’s not typical calisthenics – where are the push ups, pull ups and pistol squats?

It’s not capoeira, gymnastics or parkour but Animal Flow draws inspiration from all of these other methods. That’s very much what Animal Flow creator aimed to create – a multi-planar, ground based movement fitness system.

Since leaving my certification weekend I have introduced Animal Flow to many people who came along either out of curiosity or because they sought something new to do with their body. And I love that. Dogma has no place in moving, or fitness.

There are no bad movements, except those that cause pain today

If you’re interested in exploring movement whether it’s with Animal Flow or other methods, why not get in touch to see we can get you started.

Every Day Is Training Day

Exercising to achieve some kind of benefit, whether strength, ‘fitness’, metabolic changes, recovery, rehabilitation, sport training and so on; rely on some set principles. Specificity, overload, recovery, safety and specialised variety are some key considerations. Failure to apply those principles equates to poor or negligible outcomes.

However, ‘opportunity’ is my favourite principle not mentioned above and probably not in the standard list of requirements for training adaptations.

Opportunity appears consistently. That’s the wonderful thing about health, strength, fitness and skill – you don’t actually need to the contrived 45 to 60 minutes of gym time to achieve goals. It sure helps with some goals, but overall, it’s just a convenience.

If a window of opportunity appears, don’t pull down the shade.

Tom Peters, Businessman and Author

Life can be busy, disruptive, random. Always expect the unexpected.

For the unassuming, disruptions to the ideal daily schedule can result in sacrificing that 45 minute training session. However, keep in mind that the standard 45 to 60 minute gym session is only a convenience and contrived. The reality is that the body hasn’t and doesn’t need an organised block of time to adapt to specific, overloaded movements / exercises to progress.

Labourers of the past with chiseled physics haven’t frequented a gym after work to build their physiques. They accumulated the specific and reasonably overloaded physical movements to carve out strong, useful and fit bodies.

I will never forget my neighbour when I lived in Carryduff, a quiet little (former farming) town in Northern Ireland. Neil was a professional painter, heavy smoker and a mighty fine fisherman at the weekend. Neil never went to the gym and found it odd that I made a living making people ‘do stuff’ in a gym haha. Neil however had calf muscles that the most seasoned bodybuilder would have been proud of. He had round, athletic shoulders and vascular forearms.

Note again that he never exercised at a gym, but his life provided all the opportunities his body needed to adapt to the specific demands of his occupation. Climbing ladders, painting, holding heavy tins of Baltic Mist and Beige Chiffon gave Neil his calves, shoulders and arms. I can guarantee he never counted reps or maxed out his brush strokes. He did a bit, rested a bit… repeat for the day and most days of the year.

The human body thrives on frequent, reasonable physical stress.

FitStrong Strength & Wellness

In the StrongFirst methodology of training we talk about strength being a skill. Skill takes practice, frequent practice. The same applies to health and fitness. Sports research demonstrates time and time again that frequent exposure to movements increases the skill and adaptation to the stresses involved. Mix this with good quality sleep, and ‘wham’, you’ve got results.

So, you find yourself without 45 minutes to train. Not a problem. You can still progress by practicing whenever the opportunity arises.

Everyday Is Training Day… or at least an opportunity to add to your bank of training practice.

‘But how do I train every day Jamie, won’t I overtrain’?

Training is practice… ok? Training is not; let’s be clear, NOT training hard every day. Not maxing out or even working beyond 70 or 80% of your maximum. Training is the practice of the requisites of progressing. Punching the clock. Turning up and putting in reasonable and thoughtful efforts.

Many programs exist that work on this premise. The 40 Day program aka Easy Strength by Dan John / Pavel Tsatsouline is one such program. This program is a 5 day a week strength program where you turn up, do the work, in this case 10 reps for each of 5 different strength lifts.

There are great movement skill programs too, that ask for daily practice to develop the required skills.

Many schedules can be drawn up to work with the ‘Every Day is Training Day’ principle.

One such schedule could look like this:

  • Monday – mobility routine
  • Tuesday – strength routine
  • Wednesday – mobility routine and walk
  • Thursday – strength routine
  • Friday – mobility routine
  • Weekend – hike, walk, play, have fun.

Yes, it could take other looks but this demonstrates a simple yet reasonable approach to practicing being healthy, strong and mobile every day.

If you are wondering how to build your daily training practice, why not get in touch to arrange an online, virtual solution.

Jamie

Essential Strength Training for Cyclists

Here’s a training post I wrote for my friends at Queensland Kettlebell in East Brisbane last month:

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? 

‘Sigh’! 

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)

  1. Cycling Essentials:

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

  1. Life Essentials:

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

Bashier:

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: 

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.

Metabolic Training part 2

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.