Hello friends! Let's talk about core "strength" aka core stability. There is a lot of misinformation out there when it comes to training programs for developing core strength.
You're core consists of the abdominal muscles groups (transverse abdominis, internal
obliques, external obliques, rectus abdominis), hip abductors/
adductors, hip flexors, and lumbar spine.
These days I like to preach training for functional strength, and often find that I can't discuss functional strength without discussing core strength and stability. Functional strength can be applied to everyday tasks, and having a strong and stable core will ultimately make these tasks easier. Whenever you are training with any sort of weight, your core must be engaged throughout the session to greatly reduce the risk of injury. It makes sense that training to develop a strong core should be the foundation in any workout regime. Unfortunately, this is a principle that is commonly overlooked. Here is a quick complex I toss together to really work the core.
Friends! I apologize for the terrible lack of posts, and by lack, I mean none. I don't really have a reason for not continuing to post, other than my computer busting a few months ago. I just purchased a new one, and everything is now right in the world!
I want to take some time to talk about kettlebell complexes. The idea behind a complex is basically doing multiple excercises with multiple reps, and counting all these as a single set. For example, a single set could include 5 two handed swings, followed by 5 high pulls, and finished by 5 snatches. The workout could consist of doing 3 sets of the mentioned complex, or completing as many sets of the complex within a given time frame.
These style of workouts are great for building endurance, stamina, and working your cardiovascular system. Alternating exercises that hit both the upper extremities, and lower extremities, allows you to move the blood around your body, providing a window for muscle recovery, while continuing to train.
Training with complexes is a great way to blast your body quickly and effectively. These style of workouts typically last 20 - 25 minutes, depending on the intensity. The last complex I trained with looked like this:
5 one arm swings
5 cleans
5 high pulls
5 snatches
5 clean / jerks
I completed 3 sets of this complex, followed by a good stretching routine, involving some yoga and static stretches. Check it!
I'm going to really pick it up with my posts, so stay tuned! I'm venturing down some untraveled roads with training, and I am going to share most of my workouts!
I honestly have very little knowledge when it comes to powerlifting. I know that it consists of enormous humans lifting heavy heavy weight for very low reps. Besides that, I'm clueless when it comes to this type of training style. This style of training is great for building strength, and mental toughness. It takes a lot of focus to prepare for big lifts; lifts that if done incorrectly could cause serious harm to your body. Personally, I aim to have 1 day a week where I perform the thre big compound movements, with heavy weight (bench press, back squat, and deadlift). I feel one day a week is all my body needs to maintain strength gains. It is also a good way to naturally boost your testosterone levels.
My buddy, Sheldon Grant, recently competing in a powerlifting competition. He took some time out of his busy training schedule to answer some questions for me. Check it!
Sheldon lifting heavy weight at his first meet!
Please introduce yourself good sir. Give the folks some background info.
Name: Sheldon G. - I started weight training around 2006 or so. Just the usual volume training routines. 4-5 times per week pairing a larger muscle group with a smaller one. I guess you could call it more of a "bodybuilding" type routine. Working more for a "pump" rather than strength. I, for the most part, stuck with this style plan up until a year ago.
What made you want to start powerlifting?
Well, like I said before, I just wanted to gain muscle but never really concentrated on strength gains specifically. Well, I wouldn't say I didn't get stronger along the way, it was just was a more gradual increase. About a year ago I started getting to know some of the local guys here in Sydney that were into powerlifting. I would often ask them questions about it and proper technique for performing some of the heavier lifts(squats/deadlifts). From there, I just picked at it occasionally, mostly trying to perfect my form for these lifts. Eventually, I started training with these guys more regularly and that's where my shift into powerlifting really began. It was an entirely new perspective on training and I was really excited about it.
What does a typical workout consist of?
It really depends: off season, it's higher volume usually well, in regard to sets/reps compared to the actual weight lifted. I'd most likely not go much higher than 85%(1PM) for any given lift and perform higher reps per set. As I get closer to contest time, the weight will generally increase and the reps will drop substantially. so, instead of say 4 sets of 6-10 reps in off season, I might do 5-8 sets of 3-5 reps. As the contest gets closer the weight gets heavier and the reps/sets get even lower. Even working down to sets of 2 before the contest isn't uncommon. However, I don't usually ever go for a 1 rep max in the gym. The only single rep I'll do in the gym is what you would call your "opener" in a contest. This is usually a weight that you can do easily for 2-3 reps.
Do you do any other type of training to enhance your powerlifting?
Not really, aside from the 3 main powerlifting lifts, I still do assistance work and these exercises are done in higher volume.
What does your diet consist of?
lots of protein/carbs/healthy fats. As for sources of these, I don't really watch my diet much. I just eat whatever.
Do you have any injuries that you need to work around?
Not at the moment. Well, my shoulders have always given me a little trouble but, they haven't been an issue for about a year now.
To powerlift, you need to be mentally tough. How do you prepare mentally for
a powerlifitng meet?
Honestly, for my first meet, I put no pressure on myself whatsoever. I didn't care what my weight was, whether I was going to win or not, who I was up against. I just wanted to lift and learn the sport first hand. I just kept positive and focused.
Can you describe how a typical powerlifting meet is run?
As far as all the rankings and stuff like that, I don't really know. For the meet itself, we had to get there early for weigh-ins. lifting generally starts about 90 minutes to two hours later. Depending on the class and the weight you plan on lifting, that will determine the order of lifters. each lifter gets 3 attempts for each lift. Mind you, these attempts are not one after the other. just one lifter at a time until they're all finished, then the second attempt starts, and so on. After all the lifters in one class finished all 3 off their attempts, the next class starts and the first class goes to warm up for the next lift. after everything is finished, the award ceremony starts. That's pretty much it.
What do you change in your daily routine to bust through plateaus?
The obvious stuff like sleep and diet, for sure. Training-wise, I might change exercises or use a different rep/set scheme.
I understand that a common debate within the powerlifting community is
lifting raw vs equipped (bench shirts, squat suit). Can you explain this? What side are you on?
I lift raw which means I can only use a belt and wrist straps. As for shirts/suits, I never tried using them so I can say too much about them. I just like the idea of trying to make my body as strong as possible without them. However, once I have form and technique perfected, I may give equipment a try.
When powerlifting, you are moving some serious weight. Explain the
importance of keeping your ego in control when training.
When I'm lifting, I just pay attention to what I'm doing. no one else.
I mean, I will listen to my training partners or whatever but, at no
time am I concerned with what someone else is doing. All I try to do
is just improve my numbers and form. No matter how strong I get, there
is always going to be someone stronger and someone weaker so, why
would I have an ego? Basically, I just lift because it's fun and
challenging.
Any shout outs you want to give? Thanks for your time!
I guess I could give a shout out to all the crew at the Y in Sydney.
Also, the crew from NW. I just recently met a lot of those guys and
they're great people. Thanks for having me, Joe. Hope this answers
some of your questions.
ps. a really good documentary about the sport of powerlifting is
"Power Unlimited". Check it out.
Hello friends! I thought I would throw a quick video together of one of my kettle-bell workouts. This is one of the routines I use on a regular basis, on days where I don't feel like going through a regular bodybuilding style routine at the gym. I am lucky to have an optimal area to train, the parkade in my apartment building. The temperature is perfect, and it's the right amount of space.
One huge misconception surrounding fitness is that you need to spend hours upon hours in the gym and expose yourself to all the huge egomaniancs that gym's tend to attract. To the average person who does not train, the gym can be extremely intimidating, and a source of anxiety for many. Sometimes the strength it takes to realize that a change must be made in one's health can be very taxing. Many people have self esteem and confidence issues that could also come into play when deciding whether or not to join the gym. This is where kettle bells shine.
Kettle bells are hands down the best bang for your buck training tool that you can purchase. For about $1.50 a pound, you can purchase a tool that will repeatedly kick your ass into next Tuesday. For myself, I was drawn to the possibility of being able to train in my own space, and outdoors, with minimal interaction. For anyone that does not want to purchase a gym membership, and does not have the income or space for your own gym, look into kettlebells. You can train basically wherever you want, and can have a way more intense workout than you would performing traditional bodybuilding routines. You 100% do not need a gym membership to become physically fit.
This is more or less the routine structure I follow when training with kettle bells. Enjoy!
Also: I decided to become Agatsu certifieid to provide training with kettle bells. Certification will take place in October. Pumped!
"At least you can hear better, now that your traps aren't covering your ears." - Amy H RMT
Listen to your body. If you are in pain, it's your body telling you that something is wrong, and to lay off whatever activity you are doing that is causing the pain. So many times I have ignored the pain and have tried to "work through it". I can tell you that from experience, this is a terrible mentality to have. Often times our ego is too big to accept that we are not invincible, or have limitations. The ego is our worst enemy, and recognizing when it is flaring up, and controlling it, is a skill that develops over time.
I woke up last week with a "kink" in my neck. I have been training fairly hard and consistently over the past few months with no issues, so naturally I was a bit concerned. When most people think they have an issue with their neck, it is often actually caused by muscle tightness in the upper back. In my case, my upper back was extremely tight, likely due to poor stretching and overtraining. I immediately stopped my training (other than some long walks), and booked an appointment with my massage therapist at Urban Retreat, located on Spring Garden Road. I have been seeing this massage therapist for a few years now, and she knows my body well.
My massage was not the most pleasurable experience. It was actually quite painful at times. Of the hour long massage, a good 20 minutes was devoted to breaking up the tight tissues of my upper back. This basically consists of extreme pressure being placed on top of the tissue, and grinding back and forth until it breaks up. I have had a few of these massages in the past, but this one was especially painful. My therapist scolded me, and said that I should be stretching way more and using my foam roller after each training session. I am really good about stretching, and rolling out my muscles, but I tend to focus more on my lower body, as I have had hip/knee issues in the past. I was a fool for not giving my upper body more attention.
So what I have learned from this experience? Be more diligent when it comes to post training recovery. Stretch thoroughly, and utilize the foam roller to keep my muscles loose and at regular length. I've been training for quite some time now, but I'm still learning about my body. It's part of the experience.
Injury when training is almost unavoidable, but it's how you deal with the injury that keeps you in the game.
Running has never been my thing. Knees are fragile, and for the amount of abuse they must withstand, terribly constructed. You only get one set of knees, and once they go, you are potentially limiting your training for the remainder of your life. Surgery means a lot of time off for athletes, so I've stayed away from running, as I have heard that is terrible on your knees, due to the natural high impact of running.
I just recently started to research the subject, as my girlfriend has started running and very much enjoys it. It would be a good activity for both of us, but I have been very hesitant for the reasons previously discussed. In my research I found mixed opinion on the subject of running and the subsequent joint pain. A recent article by time.com states that "not only is there no connection between running and arthritis, the new studies say, but running — and perhaps regular vigorous exercise generally — may even help protect people from joint problems later on."
This has me thinking a bit. Perhaps with proper after care, it is possible to prevent joint degeneration? Ashley may have a running partner soon!
Ashley (my girlfriend of 7 years! I KNOW I KNOW), recently ran in the 10k Bluenose race! This is only her second race, and has been only been running for a few months. She placed really well, and with a great time! Ashley has had a few knee surgeries in her past, which is why I'm surprised that she doesn't find much pain in her knees when she competes! I asked her a few questions:
What made you want to start running?
I just wanted a goal to work towards.
What was your first goal?
Run 5km.
What obstacles have you had to overcome to meet your goals.
Knee and ankle injuries.
How have you overcome these obstacles?
Learning to stretch properly.
Listening to my body and resting when necessary.
What can you do besides running to increase your aerobic capacity? How else do you train?
Strength/endurance training.
Kettle bells and various cardio equipment.
What's next for you?
Another 10km for sure. In the longer term, I would also like to train and eventually complete a half and maybe a full marathon.
Another aspect of running that I wanted to mention was the huge amount of positive vibes being put out there by the Bluenose event. Everyone was having a great time, and feeding off each others energy. This race was PACKED with people. Waiting for the race to commence, the competitors were shoulder to shoulder and in a really confined space. Despite these uncomfortable conditions, everyone seemed to be in great moods and spoke words of encouragement to each other. So many people ultimately with the same goal; to persevere through anything thrown there way, and to finish the race. I can see how people get addicted to running. Besides the obvious physical health benefits, the mental benefits are extreme. I wasn't even competing in the race, and I just wanted to get in there and join the party!
For additional information about the Bluenose Marathon, go here.
I want to finish off with congratulating Ashley on her recent win! She worked hard through physical and mental challenges to get to this point. You're awesome!
Just a quick update today! A friend posted this link, and I think it's spot on. Take some time to read and reflect. Quite often, you are your own worst enemy. It can be extremely difficult to manage your thoughts and not let your sub-conscience run wild. Becoming self aware and more in touch with your thoughts is extremely powerful. Check it out!
Here is a list of 15 things which, if you give up on them, will make your life a lot easier and much, much happier. We hold on to so many things that cause us a great deal of pain, stress and suffering – and instead of letting them all go, instead of allowing ourselves to be stress free and happy – we cling on to them. Not anymore. Starting today we will give up on all those things that no longer serve us, and we will embrace change. Ready? Here we go:
1. GIVE UP YOUR NEED TO ALWAYS BE RIGHT There are so many of us who can’t stand the idea of being wrong – wanting to always be right – even at the risk of ending great relationships or causing a great deal of stress and pain, for us and for others. It’s just not worth it. Whenever you feel the ‘urgent’ need to jump into a fight over who is right and who is wrong, ask yourself this question: “Would I rather be right, or would I rather be kind?” Wayne Dyer. What difference will that make? Is your ego really that big?
2. GIVE UP YOUR NEED FOR CONTROL Be willing to give up your need to always control everything that happens to you and around you – situations, events, people, etc. Whether they are loved ones, coworkers, or just strangers you meet on the street – just allow them to be. Allow everything and everyone to be just as they are and you will see how much better will that make you feel.
“By letting it go it all gets done. The world is won by those who let it go. But when you try and try. The world is beyond winning.” Lao Tzu
