Posts Tagged ‘Firm Believer’
Three Training Rules I Live By
There is a ton of information out there on training rules. In fact, there is so much information out there it can be down right confusing. What movements should I include, how many reps per set, time under tension, rep speed, rest between sets, and the list goes on and on! I thought I’d add to the information out there but hopefully make it a little less confusing. Below are three training rules that I live by and follow to the letter.
1. The KISS Training Method – Training doesn’t have to be confusing. There are tons of toys in my war chest but I don’t bring them out all the time. For the most part I keep things simple with explosive/dynamic, big compound lifts, and tons of bodyweight movements. Start a training session with an explosive/dynamic lift, then pick a couple of compound lifts and finish it off with some bodyweight training.
2. INTENSITY – You have to bring this every session. Some days you will feel like crap but you have to find something to fire you up about that session. I’m a firm believer that the greatest training plan in the world can be rendered useless without bringing a consistent level of intensity to your training. In fact, I believe you should bring a high level of intensity to whatever you decide to do in life!
3. Destroy records – Notice that I didn’t say break records. You should strive to destroy your record each week. Just trying to break a record by one rep or 5 pounds is easy. Attack your records and destroy them. Go for 3 more reps or 10-20 more pounds. Keeping this mindset will also help with rule 2 above but it will also keep your training fresh. Strive to get better each week and your results will speak for themselves.
These are my favorite rules and what I live by when I wrestle with the iron.
Who is with me?
Below are my last two training sessions, that were simple, full of intensity, and record destruction!
Minimalist Training Wk 2 – Day 3
1 – Squat 5×6,6,5,5,3
2 – Deadlift 4×5,4,4,4
3 – Sled Sprint 6x2x75′ (30 sec rest after two back to back sprints)
4a – Recline Rows 3xsubmax
4b – Dips 3xsubmax
4c – Hanging Leg Raise 3×8
Minimalist Training Wk 3 – Day 1
1a – Power Clean + Throw 5×5
1b – Burpee + Broad Jump 5×5
2a – Zercher Squat 3×5
2b – Sandbag Clean 3×5
3a – Chins 3xsubmax
3b – Pushups 3xsubmax
3c – GHR situps 3×20
No Rules – Backyard Training III
A playground like this or an open backyard is all you need!
In previous posts I’ve talked a lot about no rules, bodyweight, and sandbag training and I’m a firm believer in practicing what you preach. So, at least once per week I bring the gym to my backyard and tear it up a little!
I love getting my training sessions done outdoors. Call me crazy, but there is just something primal about running around outside ripping heavy objects off the ground and pushing, pulling, and pressing them. Some of my best training sessions over the past few weeks have come in my own back yard.
Right now my home/homemade equipment collection consists of a couple of lighter tractor tires, sandbags, blast straps, tire sled, and a sledge hammer. Now that’s not a ton of equipment but I promise you, used properly these tools will kick anyone’s arse! Plus, in my backyard I can get loud and make as much noise as I want. Hell, in some gyms they kick you out for grunting!
Another advantage of backyard training and homemade equipment is you don’t have to fight traffic getting to the gym or fight the crowds in the gym. You can plan a training session and follow it exactly how you want. You don’t have to worry about some knucklehead screwing up your workout by jumping in the middle of your superset!
That was a workout from last week I did in my backyard!
I also rocked another backyard session this morning. It looked like this:
1a Sandbag Squats
1b Blast Strap Dips
2a Box Jumps
2b Pullups
Max rds in 10 minutes
3a Backward Sled Drag ~ 100ft.
3b Forward Sled Drag ~ 100ft
3c Sandbag Shouldering 5 reps ea. side
I finished it off with some hanging legs raises, sandbag bicep curls, and plank for good measure!
I had to get a little creative with the dips and pullups. I hung the blast straps from the 2×6 rafters in my shed. I also did the pullups using those same 2×6 rafters. It’s not the prettiest setup in the world but it’s damn effective.
If you don’t have any homemade equipment, GET SOME NOW! Most of the stuff I have is easy to make and crazy cheap. Don’t neglect the bodyweight exercises outside either. If you have a playground close by, use it.
Get outside and do something different and I promise you’ll love it!
Let me know what your favorite outdoor or homemade equipment workouts are. Also, I’d love some feed back on the video above. Drop me a comment here or on my YouTube channel.
I know! I know! I need a heavier tire. Some of my collegues have already given me the business about the tonka tire I used to flip!
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