Posts Tagged ‘dips’
It’s not that complicated! – K.I.S.S. Training for Real Results
Keep it simple stupid! You’ve heard that saying a million times before, right?
Well, your training is no different. I’m here to tell you it’s really not that complicated.
Every time you turn around there is a new ebook, manual, fitness dvd, training system, etc,. etc, etc. Hell, any time I want to find out the latest fitness fad all I have to do is click the little blue button on my DirecTv remote and voila, there are nearly two dozen infomercial channels!
4 minutes a day using only a screw driver and this pulley and you too can have abs of steel. Insanity, kettleworx, P140X, they are everywhere. You get my drift. The fitness world has become so inundated with junk, it’s hard to see the forest for the trees!
I had a new client come the other day. He wanted to get stronger and gain some weight. He told me he had been training pretty hard for a while but just wasn’t getting the results he wanted. He handed me his workout logs from his local country club gym and I was shocked! He said he had been working with a trainer, if that’s what he called himself.
This man’s sheets were filled with cable this and ball that. I told him to promptly throw those things away because they weren’t going to help! I told him it wasn’t this complicated. What do you mean, he says? Well for the sake of time, here’s the short answer. This is all you need to do to get real results! Here is what I told him:
Squat
Deadlift
Pushups
Pullups
Pressing
Heavy Rowing
Climb Rope
Dips
Sprint
Jump
Take this list and it’s variations and get to work. It’s all you really need. These are the nuts and bolts to any successful training program. No fancy equipment, no craziness, no insanity, just good ol’ fashion blood, sweat, and tears!
Master these movements and your results will sky rocket!
Just K.I.S.S.
Snatches, Ring Dips, and Rope Climbs
My all time favorite lifts are the squat, deadlift, pullup, and pushup. You know, the basics. I’m all about the K.I.S.S. principle when training. There’s really no need to complicate things. I think with all the fancy equipment and hundreds of TV training gurus out there today, people tend to over think their training. It’s not that complicated.
Believe me!
Just think for a minute. What did people used to do before globo gyms, celebrity trainers, and the internet? Take a few minutes and google some of the old time strongmen. Those guys were incredibly strong and unbelievably well conditioned. They didn’t do anything fancy. They lifted heavy, sprinted, jumped, and ate clean.
I mentioned some of my favorite movements above but I’ve been expanding my horizons lately, trying to get better at things the give me a little bit of trouble.
Take a look at some of my new favorites!
Train for Athleticism
There’s nothing I like more than lifting heavy stuff!
I can’t describe it but there’s just something about over powering the iron that gets me jacked up like nothing else.
While heavy lifting is a staple of my programming, so is training for athleticism. Like I’ve said before, what good is all that size and strength if you cannot do anything with it? Don’t get me wrong, if powerlifting or bodybuilding is your sport of choice then you need to train a certain way to succeed.
For me, being an athlete and working mostly with athletes, I have to keep my edge and the best way to do that is training like one!
Below are 3 keys to training for athleticism.
1. Be explosive
Whether it is olympic lifting or sandbag training, incorporating explosive movements is a must. Whether they are sport specific is up for debate. However, there is no denying their effectiveness. I’ve never seen a great athlete that wasn’t explosive. Have you?
2. Bodyweight training
Being able to control your body in space is an absolute necessity for an athlete. Pushups, pullups, dips, jumps, burpees, handwalking, and animal crawls are a must. Not only will they get you strong and jacked but they will help increase mobility and flexibility, enhancing athleticism.
3. Sprint
I cannot stress this enough. I have never met an athlete that couldn’t run! We were made to sprint. To quote a colleague, “any person that doesn’t sprint is NOT an athlete!”. Sprinting will not only help increase your speed but it will keep your body strong. Not sprinting leads to weakness, PERIOD. I don’t care what type of sprinting it is, hills, sleds, track, JUST DO IT!
I incorporate all 3 of the above keys in my training on a weekly basis. I start at least two lifting session each week with some type of explosive movement. Some type of bodyweight training is included daily and I make sure to sprint at least twice per week.
Keeping these keys in your training will make you a better athlete and always have you prepared for battle.
Back to Basics Training Update
You don't get more basic than this!
This cycle is all about getting back to basics.
I love just using simple, heavy, basic, barbell movements couple with good ole bodyweight training!
Here’s a quick training update for days 3 and 4 of this cycle as well a good training tune!
Back to Basics Wk 1 – Day 3
1 – Sandbag Clean 3×5
2a – Bent Over Row 3×6
2b – Flat DB Press 3×10,9,7
3a – Pullups 3xsubmax
3b – Dips 3xsubmax
Conditioning (4rds)
Eight 20/10 intervals alternating burpees and sledge hammer swings.
Back to Basics Wk 1 – Day 4
1 – Deadlift 6×10,8,6,4,4,4
2a – Zercher Squat 3×8
2b – Leg Raises 3×20
3 – DB Split Squat 3x5ea.
Time to head over the new spot and start tearing down a wall to it ready to build beasts in Richmond, VA!
I’ll get some good before video and post it later.
Training Update…
Squats do a body good!
A quick training update for you today since I missed yesterday.
Get Strong(er) Week 7 – Day 1
1 – Hang Clean + Front Squat + Jerk 3xx6
2a – Weighted Chins 5×12,10,8,8,7
2b – Weight Dips 5×12,12,10, 10, 8
5rds for time…
3a – DB Thrusters x10
3b – Thick Rope Slams x20
3c – Box Jumps x5
3d – Sledge Swings x10(l/r)
Get Strong(er) Week 7 – Day 2
Super Squat day!
1 – Squat 3×10,5,5,2 1×20
2a – RDL 5×4
2b – Hanging Leg Raise 3×15
2c – GHD situps 3×15
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