Archive for June, 2017

Client Progress | He was only suppose to hit 120…

Friday, June 23rd, 2017

My process for training people is really pretty simple;

  • Test (get a baseline)
  • Plan the intervention then deliver it
  • Monitor as we go (and potentially modify if necessary)
  • Retest (check results)
  • Evaluate

A simple process. For the most part, this means I am testing my clients every tenth session to ascertain the progress they have made towards their long term goals (and by how much they smashed their short/ middle term goals).

It was very pleasing this week to be spotting Stephen for his Bench Press. The goal for block 2 was to take his 110kg Bench Press and hit a 120kg single; however, that flew up with ease and so we went up to 130kg…

 

This is a Judoka who is trying to get in the best shape for his sport (not a power lifter), so it’s very pleasing that he’s making good improvements on all markers while still developing his judo specific skills (he trains judo 2/3 times per week). With that in mind, Stephen needs to become more powerful and improve his aerobic capacity too. One tool we have been using to further develop athleticism is the power clean. Stephen couldn’t clean when we started training; however, with the reverse chain method we have made some good progress in technique (and power measured in RSI/ Broad Jump/ Power Clean). Stephen can competently clean his bw 90kg and the video below shows him hitting a 100kg Power Clean single, with less than optimal technique (yet safe). We’ll refine this as we go, and the goal with that specific move is ‘to make 100kg look like your 90kg clean’.

Velocity Based Training (VBT)

Thursday, June 15th, 2017

I’m currently on a body composition and strength block of training with the volume now decreasing with the intensity increasing – pretty standard, only there’s a few tweaks that make this programme brutal (necessary for the adaptations I’m after). For today’s training I threw on a PUSH-Band to discovery my power and velocity on a heavy double squat. I’ll discuss this more from an educational point of view if there is interest as tracking velocity in the gym can be a very useful tool for coaches working with athletes who have graduated from the novice stage of training.

Tonight my Reactive Strength Index (RSI) was  2.41 m/s (suggesting I would benefit from a plyometric/ power block of training, however I completed a 30min run this morning which may have impacted my ‘spring’ in the evening.

My heavy double on the back squat was at 180kg which is 90% of my 1RM. Therefore I should of had one rep ‘in the tank’ or possible even two at a squeeze; however, my velocity of 0.25 m/s on the second repetition suggests this was my 2RM for the day (95% of 1RM). This makes sense as fatigue masks fitness and I am on a planned overreach stage in my programming.

More information on how VBT can influence your programming coming soon.

Client Progress | Upper Strength (chins)

Friday, June 9th, 2017

It’s great to see a client smashing their physical preparation goals. This is Stephen knocking out eight reps of chins with a 20kg plate around his waist at the end of a session.  We were not testing this today; however, I am known for throwing a few curveballs at my clients from time to time…

Pre Training Testing | 10reps @ Bodyweight

End of Block 1 Testing | 10reps @ Bodyweight + 10kg

Midway through Block 2 (today) | 8reps @ Bodyweight + 20kg

We’re definitely tracking to smash Stephen’s upper strength goal (10reps @ bodyweight +20kg), which is only one ambition of many!

Refinement | Nailing the Basics

Thursday, June 8th, 2017

In judo you spend a lot of time practising the basics. Repetition, repetition repetition. That’s what it takes to learn the language. I’ve been doing judo for a fair few years now and there’s still plenty to work-on with the basic movements and principles which will make me more effective at having conversations :-) .

Whether it’s the fitness industry or the business world, there is often a desire to discover the next big thing‘What should we add to make a big change and get ahead of the competition?’.

Sometimes the biggest bang for your buck is refinement in what you’re doing and focusing on becoming a master of the basics.

Below is some footage of my second session on Thursday, repeating the entry of a throw. My body really didn’t want to be there after a high-volume squat session in the afternoon, but my future opponents don’t care about that, and so neither shall I.

Whether it’s nutrition, lifting weights or whatever else; if you can perfect the basic principles you may find yourself more successful than if you chase the smoke and mirrors.