Just 1 Rep!

The strength training world is an odd place with an alarming number of methods, systems, extremists, Instagram idols and fallacies.

I’m not about to sell you some snake oil method here although it may sound odd to some.

First off though, strength and training for strength is not to be limited to the use of tools like barbells, dumbbells and my beloved kettlebells. Getting stronger is simply the process of a specific muscular adaptation to an imposed demand. Uuur, that just means, if you exercise muscles with a specific movement it will adapt.

Going a little deeper, this exercising must be repetitive, repeatable and must use an acceptable amount of effort.

To get stronger we need to fulfil progression requirements, like one of these three.

  1. Tension: Applying gradually more tension to the specific muscles performing the movements.
  2. Capacity: Working on achieving the training repetitions in a gradually shorter window of time. Like doing 5 sets of 5 squats with gradually shorter rest breaks.
  3. Volume: Gradually increasing the muscles exposure to the specific movement. i.e. repetitions.

This latter requirement is my go-to progression model recently, due largely to how easy it is to get strong by systematically adding reps over a set period of time. This process sets the scene that allows the body to expand its comfort zone with a given stress, load or weight in some cases.

Getting back to my early subject of not always needing tools to get stronger, I was specifically referring to body weight movements.

I’m currently 44 years of age and 93kg and I’ll be dammed if I don’t know how I got here. I’m over twenty years a trainer and still learning, exploring methods, trialling, getting stronger and setting targets that 34 year old me would laugh at. “I’ll never be able to do those”, I probably would have said.

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Got to start somewhere!

Right now I’m working on achieving better Pistol Squats and …. wait for it… a One Arm One Leg Push Up (OAOLPU).

I hate push ups, so this move is purely for the love of curious exploration.

For an initial period of 4 weeks I’m getting myself ready for delving in deeper into these two movements. Whilst I have achieved the Pistol 6 months ago, I lost it quickly when I took a break. Now I want to be able to do a Pistol anytime.

The plan #1 is simply getting familiar with the requisites of conducting a good OAOLPU and Pistol Squat. For this I am applying progression requirement #1 – tension.

However, rather than attempting to work on the tension elements of each movement with sets of numerous reps in a single session, I am spreading the volume of reps (10 a day) over each day, 5 days a week, with just ONE REPETITION PER SET!

1 rep x 10 sets sprinkled over the day… that’s all.

This method was made popular by Pavel Tsatsouline in the late 90s and is generally referred to as Grease the Groove training. The ‘practice’ of spreading numerous single reps over the day allows for no fatigue, good quality focus, tension and execution of the movement.

Plan #2 next month will bring into play progressing the movements into their full version. Plan #1 uses the OAOLPU on an incline (seriously, I’m 93kg and doing a one arm one leg push up on the floor is beyond me right now). The Pistol Squat training uses drills that make up the positions going down an up in the squat and the tension required to hold those positions. I will write this up in a seperate post soon.

Plan #2 will therefore see me move the OAOLPU closer towards the floor and pistol hopefully towards doing actual full pistols. Again, this plan will use a Grease the Groove approach, ONE rep at a time, sprinkled throughout the day to accumulate 10 reps.

I’ll follow this post up with an update in 4 weeks, when Plan #2 is under way.

PS This plan works fine while following other routines. I’m training the Kettlebell Swing along with High Step Ups and plank variations… all of which will compliment the GTG plan.

Stay strong, stay healthy,

Jamie

Carry On to Get Real World STRONG

Training must always have a purpose. It’s that simple.

You turn up and you conduct movements with an overarching purpose. That may be to elicit a calorie burn, to add muscle or to get stronger, faster or to develop a skill. Whatever the purpose or purposes, you should ideally choose purposeful movements. Think I’ve made that clear… next point.

The word functional gets a fair amount of use and misuse in the training world. Maybe it’s me, but when I consider function, I immediately visualise movements that relate to our daily lives and occupations. Movements like lifting things up and putting them back down again, pushing, pulling, pressing and of course bracing ourselves to handle those activities.

Just for a moment, reflect on your day-to-day physical activities outside of the gym and then consider how they fit into the above range.

Go on… I’ll wait for you.

These movements above are what I think of when talking about functional training. One more activity that we can’t ignore is carrying ‘stuff’.

How often do you carry armfuls of shopping, maybe gardening activities, carrying those 25s to the bench to press them and a myriad of other carrying? You might find these chores challenging too, exposing your weaknesses. The carry has a much great purpose than just incidental transportation of things, it transforms your weakness to a strength.

The action of successfully carrying heavy implements has a multitude of physical benefits that’ll be sure to toughen you up and give you some real-world ‘strong’.

So what do carries do?

If carries had a sales pitch:

Putting carries into your life will tighten up your posture as good as granny making you walk around with books on your head. Your upper back will get strong like ox whilst your shoulders will boast some impressive wolverine shadows (the hair is a different story though!). Expect your grip to take on a vice like quality… everyone likes a firm handshake. Talking of firm, your backside will develop mighty fine hardware to go along with a torso only the Gods of Mount Olympus could forge. “Holly abs of Zeus”!

How to do carries?

The rules of the carry are simple. Pick up your weight and carry it for a set time or distance. Vague I know, but committing to the carry is vital. Yeah, it might suck a little as every muscle on your frame gives you feedback that time is up. Rule two then is this… don’t let go, don’t give up. Rule three, maintain your postural integrity. We don’t want to see any hunch-backing, bending over sideways or other ugly positions. Stay tight, stay upright, stick with it.

What kind of weights or implements depends on what you have. I like kettlebells because they’re compact and often heavy. Specialised bars can be used as well as dumbbells, barbells, heavy bags, a wheelbarrow full of rocks, rocks by themselves. An adventurous mind will be helpful.

Carrying isn’t just limited to carrying by your side. Here’s a list of options:

  • Farmers walk with two weights by your sides
  • One arm carry by your side 
  • Racked on your shoulder, one or two arms 
  • Overhead carry, one or two arms (depending on shoulder mobility this might or might not work) 
  • Sled pull and carry anything, anyhow, any way
  • Sled pull with a harness, a weighted vest whilst pushing a wheelbarrow – I have never done this one, but wowsers, it sounds pretty cool.

Here are a few videos:

Coach Dan John calls carries the Game Changer. Read what he has to say – just in case you don’t believe me!

An adventurous mind will be helpful but stick to the rules and really do try to include some kind of carries into your training week.

I challenge you to experiment over the next month with carries. You’ll not be disappointed.

Stay strong and mobile,

Jamie

What is it with kettlebells anyway?

I’ll soon be teaching a kettlebell user workshop (June 2017) with a friend and fellow kettlebell lover. We totally see the curiosity in some people who want to learn how to use these odd-looking handle-embellished cannon balls. But, as I promote the workshop I want to prepare myself for the usual eyebrow raisers who question the kettlebell. Let me share with you some of my feelings and those of the superstar coaches involved with kettlebell coaching.

What is it with kettlebells anyway?

People ask me all the time, “Why kettlebells? Is this type of training really any different from a dumbbell, barbell or other gym exercises?” Every time I’m asked that question, I start to feel the passion build and I have to contain myself. Kettlebell training is radically different from any other form of training I’ve personally experienced in my many years of weight training.

Surprisingly often, many people just have ONE kettlebell to start with and you know what, one kettlebell is all you need for a surprisingly good training program. Because of its shape, the kettlebell lends itself for fast, propulsive movements like the swing, clean and the snatch. These torch calories and turn the power muscles of the body into overdrive.

The kettlebell proves a great tool for pressing, squatting, hip hinging movements and rowing. It’s a take anywhere gym.

Without wasting time fluffing around all the other things you could be doing in a gym, a minimalist approach with a kettlebell encourages you to do what needs to be done, without distraction. Swing, squat, press, pull and carry.

Here’s what other have to say.

There is a real need in this industry for “One Kettlebell Workouts”, and I love them. I enjoy driving to a park, meeting with friends, walking a bit with my kettlebell, training, and then enjoying a nice picnic. I keep this tradition alive every weekday morning when people join me to workout at 9:30. – Dan John

Primarily because of its offset handle, a kettlebell, makes your body work harder by recruiting more musculature and increasing ranges of motion.

In the first example, holding a kettlebell over your head is a much different feeling than holding the same sized dumbbell over your head. A dumbbell will pitch side-to-side since the weight is evenly balanced in the hand. A kettlebell will pull your arm backward, because the majority of the weight is below the handle,  and in doing so, will force your shoulder musculature to work harder.

In the second example, increasing ranges of motion, we can take a look at the Swing, an exercise where the weight is passed between and underneath the legs. The offset handle increases the lever arm pushing the hips further back, and stretching their muscles to a greater degree than with a dumbbell. And you can’t even do that with a barbell. – Geoff Neupert

 

The kettlebell swing is a perfect example of the uniqueness of kettlebell training. Why? As Tracy Reifkind, RKC and author of the great book The Swing puts it, it’s a two-for-one exercise. It combines the benefits of resistance training and cardiovascular conditioning in one very powerful exercise. There isn’t an exercise that addresses so many things at once as does the kettlebell swing. – Scott Iardella

In Russia, the kettlebell traditionally has been a training tool for tough people. When I started teaching kettlebells to Americans, I saw the same pattern; my early students were military operators, fighters, and other hard men.

What pleased and surprised me over the years is how this hardcore tool went on to appeal to people from all walks of life. My teaching goals used to be narrow: Make the tough even tougher. Today they are broader: Enable regular folks to join the tough. Finally become the man or woman you used to want to be. – Pavel Tsatsouline

If you would like to learn more about kettlebell training, please get in touch now.

How to Accomplish the Eagle

Coach Dan John has been an incredible influencer of many trainers over the past 10 years+, myself included. He has an incredible way of breaking down exercises and training methodology into the simplest nuggets of information that even the slowest of idiots, myself included can digest.

He also has a talent for creating programs and routines that’ll build any man-child into a warrior and any girly-girl into a feisty warrior princess!

One such routine is called the Eagle, which I wrote about before. Check it out

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Down to Business

The following 8 week program is just one of many solutions to help accomplishing the Eagle program described below by Dan John. I am pretty sure many other trainers could build a method to take on and of course, complete the Eagle with ease and mastery. My plan is simple, direct and yes, it works fine. Just follow the dam plan.

‘The athlete simply does 8 double-kettlebell front squats and then drops the weight to his sides and does a farmer’s walk for 20 meters. He then does another 8 squats. Repeat until completing eight circuits and then hurl in a bush because the workload is incredible. The suggested load for a high school male is two 24-kilo bells while females should start with 12-kilo bells. (While the suggested load may seem light, oftentimes the goal wasn’t met.)’ Dan John

Now, the program below is written to look like it takes a linear progression, gradually building up the volume and work capacity. However, what I heavily suggest doing are back-steps any time you feel the need. For example, let’s say you get to week 5, day 5 and realise you cannot complete the session. I’d suggest that the following session you return to week 3 and repeat it for a slightly less stressful week. You may of course just go back one week if week 5 was only slightly unbearable! Be reasonable with yourself.

I personally completed this program in 12 weeks haha. I back-stepped a couple of times to gain better mastery of the squat volume and arm endurance. I’ve weak arms!

Even though this is an intensive 8 week program it isn’t worth busting yourself up over. Consider this program a ‘mastery of the Squat and Carry’ combination. You don’t want to complete it feeling crap and beaten up. You want to finish the complete Eagle challenge session at the end, competently, safely and with a smile on your dial.

Each week the program comprises of a mobility and conditioning session, a medium effort squat and mixed loaded carry session and a heavier going squat and farmers walk session. The work to rest ratio is different for these squat and carry sessions.

Maybe follow a Monday, Wednesday and Saturday plan of assault but, ultimately it is up to you how you lay your week out with other factors considered, just don’t try to complete the sessions on back to back days. Rest more if needed.

Ideally take a day or two of active rest between these 3 sessions. And talking earlier of not getting beaten up, the days when you’re not squatting and carrying, I wholeheartedly recommend that you carry out a full routine of Original Strength resets along with wrist mobility (VIDEO HERE).

 

Once you have the program completed, take 4 days active recovery before tackling the Eagle.

 

Prerequisite

The Eagle and this program, requires the trainee to be able to perform front squats and farmers carries with two 24kg kettlebells for gents and two 12kg kettlebells for ladies. If unable to squat and carry these loads for 10 reps, then another program is required to be able to do that before tackling this. If that is the case, get in touch and i’ll sort you out.

 

Without further ado, here’s the PLAN…


Session 1

This session should remain relatively consistent throughout the program, only progressing any of the moves as and when you feel it necessary.

Week 1, day 1 starts with this – measure yourself… just in case anything grows or shrinks!

  • Measure hips at widest and waist around the belly button line.
  • Measure your thigh circumference too, mid way between your knee cap (knee bent) and the crease of your hips.
Routine
  • Warm up with Original Strength movements
  • Spend 10 mins alternating between a hardstyle plank and active hangs.

Or

  • Spend 10 mins alternating between the hollow and suspension ring rows
  • Finish with the Brettzel Stretch and rolling

There are no specific reps or sets, just work within your limits, do what feels like you’re working something but not busting your gut.

 


SESSION 2

This session works on increasing work capacity (the ability to do more in a given time) using ‘on the minute’ (OTM) timing. Each minute on the minute, you start the superset of squats and carries or cleans as specified. Whilst the sessions may only be 5 to 8 minutes in length, they pack a punch. Enjoy!

Warm up with a thorough mobility session of Original Strength movements.

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Cool Down with rocks, rolls and the brettzel stretch. I’d recommend wrist mobility exercises too.

 


SESSION 3

Session 3 builds endurance as you gradually superset the squat and carry more and more over the sessions. This time however, the carry remains the farmers walk. The carries build up in frequency over the weeks.

The final session sees you actually accumulate the Eagle volume of squats and carries at which point, carrying two 24s will be feeling more comfortable.

The squats will be increased with a simple rep ladder progression, from 1 2 3 4 5 6 7 8 reps building up to 8 sets of 8 reps.

Work to rest periods are similar to session 2, roughly a 1:2 work rest ratio but as you progress, feel free to play with this.

I encourage the use of rocks and head nods as a reset or active recoveries between sets.

When you (c. 20) this simply means to carry for 20 steps (we’re just considering a step a metre for this program) immediately after the squat set, as a superset.

Warm up with a thorough mobility session of Original Strength movements.

screen-shot-2016-09-26-at-4-25-39-pm

Cool Down with rocks, rolls and the brettzel stretch. I’d recommend wrist mobility exercises too.

Take four days active rest, then tackle the Eagle. You might want to measure out the 20m for the carries so you’ve one less thing to worry about during the challenge.

This rest period would also be a good time to retake those measurements from Week 1, Day 1.

Let me know how you got on and what size differences you recorded if any.

program printable pdf
Questions?

Post them on https://www.facebook.com/FitStrongPT/

Email: jamie@fitstrong.com.au

Good luck,

Jamie Hunter

FitStrong PT

 

DISCLAIMER The author and publisher of this material are not responsible in any manner whatsoever for any injury that may occur through following the instructions contained in this material. The activities, physical and otherwise, described herein for informational purposes only, may be too strenuous or dangerous for some people. Always consult a physician before engaging in an exercise regimen.

 

You’ve got me, but who’s got you?

Superman, the exercise you need in your life!

Developing a stronger and more stable back infrastructure ‘safely’ doesn’t need you to look much further than the superman or bird dog as its called across the pond. 
The game involves the simple task of getting to floor on all floors before raising and extending an opposite leg and arm whilst maintaining a motionless and stable torso.

As the video below demonstrates, the difficulty stakes can be risen by taking the foot off the floor or even taking the knees off the floor and conducting the exercise on one foot and hand. 

To really test the stability of the torso, place a light ball or yoga block, book, small child (only joking) on your lower back and keep it there.

Try it and let me know how you get on.

Upload a video of you doing the exercise for a chance to win a FREE nutritional consultation or PT session 🙂

Do you Practice Strength?

Two same but slightly different questions:

1. How do you get better at writing, using a computer, cooking, hitting a golf ball better?

Answer: You do it often, practice, practice, practice, agree?

2. How do you get better at squatting or planking or punching a bag more accurately and harder? Do you attack it fiercely once or twice a week?

Answer: Well, actually, most do train like this and fail to practice that which they want to improve!

A term used in the training circles I mingle in is, ‘Grease the Groove’ (GTG) and it refers to improving the skills of strength by frequent practice at less than maximal efforts. Rather than working up to a maximal effort and aiming to take a movement to a point of muscular fatigue and failure, GTG is a method of training without inducing fatigue to failure, but completing any given exercise repetitively, at a moderate effort and without taking muscles to failure.

Pavel Tsatsouline brought us the concept and describes it in this simple formula:

Specificity + Frequent Practice = Success

Here’s a great article that delves into the subject better than I could today. Please read it and consider how you exercise or practice anything that you want to improve.

The 40 Day Program – completed!

Back on the 24th January I committed to undertaking and completing the 40 Day Program (that I talk about here). I didn’t know quite what to expect and the program is very much a Paretos Law kind of program. A selection of exercises are followed with a minimal effective dose (no more than 10 total, accumulated reps), that address the linch-pins of physical training programs namely, a hip hinge, a squat, a push, a pull and an abdominal exercise.

As discussed in my first post, I chose the Single Leg Deadlift, the Double Kettlebell Front Squat, a Bottoms Up Kettlebell Press, a single arm Row and I gave myself a choice of an ab wheel or abdominal hollow. The latter two are very new me as I have chickened out of such effort for years. I was definitely one of those, “I work my abs fine during swings and squats”  kind of guys!

BU Press

The program flowed reasonably well. I managed to train 5 times a week and I used an auto-regulation progression. Days I felt less than good I completed shorter sets to achieve my 10 reps per exercise. Days when I felt like the incredible Hulk, I smashed out longer sets or moved up a weight.

The rules of this program are simple. Accumulate 10 reps, do not max out and leave some in the tank.

One hiccup occurred 10 sessions  in when I developed a random left knee pain that took a few days to subside. This naturally hindered squatting, so I just did a few kettlebell cleans in place as they didn’t cause any issues.

In my initial reading-up of the 40 Day Program I read that many followers reported hitting their bests in the lifts by session 20 – 25. I didn’t go out to prove or disprove this but sure enough, a peak did happen as early as session #15 when I hit a lifetime best in my double kettlebell front squat. Thereafter, not much magic happened until session #28 to #32 when PRs (personal bests) fell like stones before progress came to halt by the 40th session.

 

To sum up progress:

40 Day Program Progress

Interestingly, whilst I gained strength on these particular lifts, I additionally lost over 1kg without changing my diet. My guess is that the higher frequency of large moves had an impressionable impact on calorie expenditure.

So, in relish of the success of this simple program, I am planning on repeating it after following a block of higher effort training. The exercises will no doubt change a little as per needs.

 

My recommendation is to try this program if only to put lots of practice into the skills of some moves.. and you will probably get stronger too, just follow the rules. Really, what do have to lose over 8 weeks?

The rules, to repeat myself.

Accumulate 10 reps.

Do not max out

Leave some in the tank.

Oh, and if you are interested in having this program laid out for you, just get in touch.

 

Jamie

Aprils Top Podcast

I listened to many podcasts in April and it was a hard decision between this and a few others I really got fired up from, but in the end, it was a podcast interview with a legend that won the day.

Dr Fred Hatfield drops many knowledge bombs in this podcast with Scott Iardella.

Dr Squat as he’s known as is a renowned sports scientist, a world class powerlifter known for his fantastic squats and he’s a great story teller to boot. Many tales to be listened to, tips for personal trainers, what he really thinks of body builders of today and much more… so head over to Scotts site and listen to this inspiring and entertaining podcast.

40 Day Program

Training programs are like trees in a forest… really, hear me out. Some are flimsy and get blown over with the slightest breeze. Others are old, woody, evergreens, firmly rooted and never change and don’t do much. Others however, look oddly simple for most of the time until they bare their fruit. See what I’ve done there… sigh, I know, my writing skills need a bit of attention!

What I’m getting at is that some programs are weak and aimless, some are steeped in traditional program modelling with a strong following of trainees busting a gut but getting no where quickly or safely. However, some other training programs are simple to look at, don’t conjure up much outcome expectation but then, whammy, after a couple of weeks following it you realise you’ve stumbled upon a forbidden fruit. Bam!

mango tree

KISS principles (keep it simple stupid) along with Paretos 80:20 law suggests taking away the activities that provide very little bang for their buck or low returns for the energy investment you put in. They suggest you spend your time on the activities that offer the biggest return. In the case of the 40 Day Program these happen to be fundamental human movements, for 5 days a week, for 40 sessions.

  • A hip dominant movement that could be a deadlift or squat pattern
  • A push variation
  • A pulling variation
  • A ballistic exercise such as the Kettlebell swing
  • and an abdominal bracing exercise.

The 40 Day Program subtly gives consideration to mastery of skill in its high frequency training model and not over stressing the central nervous system. In the program you never max out, never push to the point of missing a lift. You work to a comfortably moderate limit where you may leave 1 or 2 reps in the tank per set. This program is a good example of what to strive for over the vast majority of the year between trying out other higher stress programs or peaking for events.

Many programs have shown that accumulating between 200-280 reps of any big lift at an average level, is optimal over the course of a month. Take a look at most standard programs that suggest 2 exercises per ‘body part’ or movement with a 3×10 structure – this accumulates 240 over 4 weeks. However, these tend to require very infrequent training, maybe once a week and don’t allow a trainee to really spend time getting to know the exercise aka mastering the skill the movement. They smash out their 60 reps and don’t do the exercise again for another 5-7 days!

The 40 Day Program has benefitted many trainees around the world, both beginners and very experienced lifters. Many report great strength improvements without ever really stressing. Many report losing body fat without ever getting really out of breath or reaching for the puke bucket. Many report gaining muscle despite never maxing out, drop setting, pumping out.

Mmmmm… Yes, there are many methods and training models outside of the standard bodybuilding models.

How does the program work? 

Paul McIlroy of Centaur in Belfast recently talked about this approach of training and gradually increasing our training limits by working throughout the ranges of our comfort zone at intensities between 60% ish to 85% ish.The podcast where he talks about it is here.

My simple thoughts: By increasing the range of our comfort zones we push up the limits of our strength. By more frequently and moderately stressing our muscles we invite hypertrophy. By training at submaximal levels we are allowed to train frequently and burn off more calories.

How I modified the program to suit my needs

A combination of factors lead me to choose my 5 exercises.

  1. A recent hip irritation and glute / hamstring imbalance lead me to take on the single leg deadlift.
  2. A target of mine for the near future is to front squat double 40kg kettlebells. I’m using the 40 sessions to develop a strong base to push forward toward this goal.
  3. Bottom Up (BU) Press. Shoulder pains have bothered me for a few years now (read, many years, “sigh”) so I thought I’d commit this time to developing rock solid shoulder stability with the BU Press. You press a kettlebell upside down, that is, holding onto the handle with the bells base pointing up. Check out the video below.
  4. Single arm kettlebell row. An old classic but one I’ve skimped on, so why not.
  5. The 40 day program suggests the Ab Wheel. I have had a fear of god type regard towards this one for years after hurting my back doing it poorly, yeeeaaaars ago. Much learned I have since then! Let’s give it a go…

Now, the program does call for a reasonably set out plan, but here’s the thing. There’s always a thing and here’s my thing.

Life is varied game of ups and downs, high energy days and conversely low, low energy days. Days packed full with personal training and looking after my wonderful 8 year old. Living in Australia and running this program in the later stages of summer in an outdoor setting presents a new additional element to the game… lots of heat, humidity, rain and storms. Not excuses, just stuff that happens. With this in mind, I took an auto-regulated structure to my daily efforts.

I did commit to the 10 reps daily made up of any combination I felt appropriate to me. 2×5, 3×3, 5/3/2, 2/3/5, just a set of 10, 10 x1.  I let the day direct me. I let the weights just drift up. Being a kettlebell kind of guy I did commit to using the same weight per exercise per session. No mixing it up. Just getting sh$t done.

Below are the videos from sessions around number 18 and 19. In a later post I will clearly layout the progression of my 40 Day Program.

Single Leg Deadlift

Double Kettlebell Front Squat

Kettlebell Row

Bottom Up Press

Ab Wheel 

Stay tuned for further updates.

Peace and strength my friends.

\m/(><)\m/

New Years Eve SpiderMan Workout!

31st December 2014

New Years Eve isn’t a time for spending too much time in the gym, much like any session I suppose. You go in, get the job done then get out and recover and get on with your life.

Anyway, todays agenda was to spend time with the basics and some preparation for future training.

The basics, spiderman crawls for all the great reasons you should all crawl. Coordination, core activation, vestibular enhancement and pulse raising. The secondary basic was the upper back theme for the past 6 weeks, active hangs, championed by Ido Portal.

I spent a very short time completing 5 rounds, non stop between 30 seconds of both crawls then active hangs. 5 minutes… bang – done!

The second section I dedicated to spending low load efforts at double kettlebell presses mixed with the unfrequented arm curls, no, not for the new year celebrations (although I did get a nice pump) but as some prep for the ensuing pull up training I’ll be investing in soon once I finish the foundation period of hangs.

Just because I like ladders I structured the sets as follows:

  1. 5 arm curls and 10 presses
  2. 6 arm curls and 9 presses
  3. 7 arm curls and 8 presses
  4. 8 arm curls and 7 presses – this is when the arm curls started to get challenging!
  5. 9 arm curls and 6 presses
  6. 10 arm curls (just about) and 5 presses

A total of 45 reps of each in about 8 minutes I think.

And, here’s the short video montage of my efforts!