This morning I had a great chat with Ian O’Dwyer regarding his area of expertise - Functional Movement and the upcoming workshop he is running for Career Fitness on Saturday August 7th. To listen to the interview click the link http://www.careerfitness.com.au/files/Interview%20with%20Ian%20ODwyer.mp3
and if you wish to enrol in the workshop then visit http://www.careerfitness.com.au/workshops
Please enjoy Emily Fiedel’s article on the 5 most common mistakes made with Kettlebell Training. Emily is one of the country’s leading Kettlebell trainers and works with a number of clients through her role with Australian Kettlebells. She is fresh from presenting on Kettlebell training at the Filex Fitness convention and along with Chris Muling will be presenting at the next Career Fitness members event on Saturday 26th June.
Kettlebell training can be one of the most effective ways of increasing one or more facets of fitness, including strength, power, power endurance, strength endurance, cardiovascular fitness, mobility and agility. However, there are some common mistakes people make with their kettlebell training that can lead to sub-optimal training or even injury. Here are 5 of the most common mistakes people make with their kettlebell training:
1. NOT SEEKING EXPERT ADVICE.
This is a fatal mistake. People think they’ve been weight training for a while, or that they’re a qualified personal trainer, therefore will automatically be able to know how to lift a kettlebell. The kettlebell is very different from barbells and dumbbells. The body of the kettlebell sits away from its handle, giving the kettlebell a displaced centre of mass. This displaced centre of mass means the kettlebell behaves very differently to dumbbells and barbells, which have the weight evenly dispersed on either side of the handle. For example, having the kettlebell handle sit across your hand in the same position a dumbbell handle sites is not only uncomfortable due to the displaced centre of mass, but is also dangerous as it puts a lot of unnecessary stress on the wrist. There is heaps of information on YouTube about kettlebell lifting but you need to be really careful, most of it is rubbish. So, seeking expert advice will get you off to the right start, or help you resolve any problems you’re having with your kettlebell training.
How do you know someone is an expert? Well here are some questions you should put to them to see if they really do know their stuff:
a. Who have they trained under?
If there aren’t some genuine Eastern Europeans in this list, beware. Experts such as Valery Fedorenko, Vasily Ginko, Pavel Tsatsouline and Steve Cotter all run courses that are reasonably accessible in the West, so if a trainer hasn’t trained under at least one of these, they haven’t gone far enough to get their knowledge. Phil Kourbatski is a trainer in Australia, who has a background as a trainer in the Russian military, so is another name you should look out for.
b. How many years experience have they had with kettlebells?
The bells haven’t been here in Australia that long, but you’d want someone who has at the very least around 2 year’s intensive training experience with kettlebells. This in and of itself is not usually enough, though; you need to be sure they’ve also sourced good information.
c. Correct hand position?
This is a dead giveaway, if a trainer doesn’t know the correct hand position, they have no clue. The correct hand position involves having the handle diagonally across the palm of your hand, with all the pressure on the heel of your palm. This enables you to have a neutral wrist. No other hand position is acceptable or safe with kettlebell training.
d. Different styles of kettlebell lifting?
A good kettlebell trainer will have a good understanding of the different styles of kettlbell lifting (e.g. the sport or “soft” style and hard style) and their applications, irrespective of the type of training you actually want to do. If they’ve never heard of Girevoy sport, or don’t know how to apply its techniques, then you need to keep looking.
2. NOT SPENDING THE TIME TO GET TECHNIQUE CORRECT
It seems so simple and obvious, but this ties in with mistake number 1. People often don’t seek out expert advice and they are so keen to get big numbers or lift ultra heavy that they rush into things and don’t take the time to get their technique spot on. Good technique is vital, because it allows you to train safely. Injuries are an athlete’s worst enemy, and can be a massive set back. A torn rotator cuff or disc bulge could negate months of training. Good technique will also allow you to get those big numbers or lift really heavy, shoddy technique will only limit you.
3. NOT REVIEWING TECHNIQUE REGULARLY
It is easy to pick up bad habits, particularly if you’re training alone most of the time. Worse, you often don’t realise what mistakes you are making - what you think you’re doing and what you’re actually doing can be quite different. Particularly with the more technical lifts such as the Snatch and Turkish get-up, you should get your technique reviewed regularly to ensure no bad habits have crept in. Reviewing your technique may also help you break through plateaus in your training. Checking in with an expert every now and again is the best way to know you’re on the right track, there’s nothing quite as effective as having someone look at your technique in person. Videoing yourself regularly is also really helpful. You can often pick up on areas where you can improve once you can objectively review your own technique.
4. GUYS - OVERESTIMATING THEIR STRENGTH
Because the kettlebell is so different to conventional weight training tools, you will usually need to start with a weight that is lighter than you’re used to using. Most guys will need to start with a 12kg or 16kg kettlebell to get their technique correct. The displaced centre of mass means the kettlebell is harder to control and stabilise than a dumbbell. Also, kettlebell lifting requires good thoracic spine mobility and shoulder flexibility, and most guys, particularly those who have done a lot of weight training, are tight in these areas. So, put the ego aside and instead of making a bee-line for the 24kg or 32kg, drop the weight back and get your technique spot on first. In the long run, it will enable you to lift heavier if that’s your goal.
5. WOMEN - THINKING THEY’LL GET BULKY SO NOT INCREASING THE WEIGHT
A lot of women think that lifting weights is going to turn them into great big muscly meat axes, so they start with a 6kg or 8kg kettlebell and they stick with it, refusing to lift any heavier. The beauty of kettlebells is that they won’t make you bulky. In fact, the best female kettlebell lifters in the world are usually between 60-65kg and they usually work with a 20kg or 24kg kettlebell. Progressively increasing the weight you’re lifting is the only way to continue to get training effects from your workouts. Your body will get used to the weight you start with reasonably quickly, and then it will stop adapting. So if you want to continue to progress and reach your goals (whether they be goals for improved posture, weight loss, improved strength or improved cardiovascular fitness) you need to continue to challenge your body by lifting heavier weights.
So…
Training smart means getting good advice, striving to be a technically excellent lifter and progressing your training appropriately. If you can avoid the common mistakes above, you will be sure to get the most out of your kettlebell training and you will reach your goals much faster.
Career Fitness is partnering with Australian Kettlebells to run the Kettlebell Basics workshop on Saturday 26th June at the Iron Edge Studio in Richmond. This event is free for Career Fitness Members. If you are not a member yet and would like to attend please click here.
This had been taken from the article Fight Club written by Paul Anderson in the Australasian Leisure Management Magazine March/April 2010
MONDAY AM: Roadwork x 8 kilometres; Stamina work 10 x 3 minutes; Stretching x 15 minutes; PM: Shadow boxing 4 x 3 minutes; Padwork 6 x 3 minutes; Bagwork 2 x 3 minutes; Jump Rope x 15 minutes; Groundwork; Stretching
TUESDAY AM: Sprints 8 x 800 metres with a 2 minute break between each sprint; Stretching x 15 minutes; PM: sparring 6 x 3 minutes: Padwork 2 x 3 minutes; Jump rope x 15 minutes; Groundwork; Stretching
WEDNESDAY AM: Roadwork x 4 kilometres; Stretching x 15 minuites; PM: Shadow boxing 4 x 3 minutes; Heavy bag work 4 x 3 minutes; Skill work 4 x 3 minutes; Stretching
THURSDAY AM: Sprints 10 x 400 metres with a 2 minute break between each sprint; Stretching x 15 minutes; PM: Sparring 6 x 3 minutes; Padwork 4 x 3 minutes; Floor to ceiling ball 2 x 3 minutes; Jump rope x 15 minutes; Groundwork
FRIDAY AM: Roadwork x 8 kilometres; Stamina work 10 x 3 minutes; Stretching 15 minutes; PM: Shadow boxing 4 x 3 minutes; Technical skill work 4 x 3 minutes; Groundwork; Stretching
SATURDAY AM: sparring 8 x 3 minutes; Padwork 4 x 3 minutes; Jump rop x 15 minutes; Stretching; PM: Roadwork x 10 kilometres; Stamina work 10 x 3 minutes; Bunny hops; Crab walks; Stretching 15 minutes
Soft boxing classes are generally performed over a duration of 60 minutes and comprise of the following:
TECHNICAL DRILLS - basic punching techniques such as moving hands with feet, turning the hand over to hit with the top two knuckles . Punching the hand mitts, heavy bag, floor to ceiling ball and speed ball.
SHORT CIRCUIT - A combination of exercises performed in two minute bursts with a 30 second break.
WEIGHT TRAINING - A series of exercises performed with 1 kg weights, concentrating on technique, body toning and conditioning.
CORE TRAINING - Sets of push ups - sit ups and chin ups.
STRETCHING - Advanced stretching techniques and cooling down.
The secret is unlocked: it is not the actual exercise sessions that deliver results; it is the individual’s ability to recover from those training sessions that does.
There are many reasons why people’s training fails to deliver optimal results. One of the biggest is that they don’t take enough time to recover from the training stimulus. For the first time you can access a cutting edge workshop packed full of the latest information on recovery and regeneration from exercise sessions. Over the past few years there has been an enormous amount of focus placed on an athlete’s/clients ability to recover from training and competition. We are all becoming familiar with images of footballers swimming, or walking in very cold water (early morning beach sessions in the middle of a Melbourne Winter!), sitting in ice baths, or having contrast (hot and cold) showers.
Most of us recognise these images however many of us do not understand the rationale as to why athletes/clients would put themselves through a number of these methods that are sometimes uncomfortable. Scientific investigations looking at the effectiveness of recovery strategies are rare. However, anecdotal reports from coaches and athletes continue to grow. The reality of many of the popular training methods that work in real world situations is that science takes time to catch up to what is happening successfully in practice, i.e. science hears about a method that is having success and then investigates. It is not uncommon to have to wait for years for the science to catch up to what is currently happening in the field.
The Secrets to Recovery workshop is being run on Saturday 15th May between 9am – 12pm in Melbourne. This workshop is going to unravel the principles of recovery and guide you through the numerous strategies that are available for enhanced performance.
You can expect to learn…
To enrol click here
Strength training has been and still is primarily sagittal plane and double limb. However, we’ve used single limb training for upper body stuff for years and raved about its effectiveness. We call it dumbbell training. Dumbbell bench presses and incline presses are widely accepted, as are dumbbell rows. However, unilateral lower body training has not been embraced to the same extent. Exercises such as Step-ups and Lunges are very rarely used once people have progressed from beginner status.
The idea that single leg squats or lunges done with only bodyweight might be beneficial to athletes or to those looking to gain more muscle mass will be the focus of this article. Physical training really comes down to two things: anatomy and physics. Our knowledge of physics hasn’t changed greatly over the last few decades, but our knowledge of “functional anatomy” has. Single limb training is a logical outgrowth of what we now know about functional anatomy. It promotes greater muscle growth and greater muscle strength because it works more muscles. Knowing the way the body works allows us to develop and utilize exercises that work not just prime movers, but stabilizers and neutralizers.
The anatomical evidence for single leg exercise is overwhelming. When we stand on one leg, as in a one leg squat, we engage three muscles that we don’t use in a two leg squat, i.e. gluteus medius, the adductors, and the quadratus lumborum. I know some will say we use the adductors because the knees move apart in the descent, but this isn’t the same. The key is that we engage these additional muscles in their normal role of stabilizers, not as movers.
In addition, in any single leg exercise, bodyweight becomes a more significant part of the resistance. Therefore, we get functional training, i.e. training the muscles that we’re using in the way that we use them. Bottom line: this doesn’t happen in any version of the double leg squat.
In a conventional double leg squat, we simply strengthen the prime movers and neglect the stabilizers. Using the car analogy, we get a bigger engine, but maybe bad tires. Double leg strength also doesn’t correlate to single leg strength. I can’t tell you how many clients I have seen that can squat a large amount of weight yet can’t do a single leg squat. The reality is that they lack “functional strength.”
Very little in life or sport is done with two feet on the ground - think about all sports that require running. In terms of program analysis single leg training breaks down the same as double leg training; we have knee dominant and hip dominant exercises.
Knee Dominant Single Leg Training
All of the squat variations fall under the category of knee dominant single leg exercises. lunges, step-ups, split squats, Bulgarian split squats and true one leg squats (pistols) are all examples of knee dominant single leg exercises.
The great part about these exercises is that it’s really hard to make them into glute or lower back exercises. Not true with the back squat. The really beneficial (and really difficult) knee-dominant single leg exercises are what we call single leg unsupported.
Static, unsupported single leg exercises consist of single leg movements done on one leg with no movement forward or back. To further explain, a lunge would be dynamic as the center of gravity moves forward and back. It’s supported, as the non-working foot is in contact with the ground. In an unsupported single leg exercise, the non-working extremity isn’t allowed to touch the ground or any other object such as a bench. The only true static unsupported exercises are variations of one leg squats. These may be referred to as pistols, one leg squats, balance squats, or step-downs in various texts.
More and more evidence points to the relationship of the hip rotators and the glute medius to overuse knee problems. In static supported exercises (Bulgarian split squats) the hip rotators and glute medius don’t take an active role in stabilizing the femur. In true static unsupported exercises, the hip rotators and glute medius must actively work to prevent internal rotation of the femur. The exercises are essentially tri-planar as the movement may be sagittal, but the stabilizers must prevent movement in the frontal and transverse plane. Any static unsupported exercise automatically becomes a tri-planar movement as the stabilizers work as what we call anti-rotators.
The bottom line is, more muscles work in an unsupported one leg squat. Either way, if you’re looking for assistance exercises to work more muscle and improve performance, forget extensions and leg presses and add in some one leg squat variations. I’ll bet you that if you don’t know where your glute medius is today, you will after your first day of one leg squats!
Hip Dominant Single Leg Training
The interesting thing about hip dominant single leg training is that it’s in fact not only single limb, but single joint. For years we’ve heard the gurus say that single joint exercises are a waste of time. We advocated multi-joint movements as they gave us the most “bang for the buck.”
Over time, I’ve realized that it’s not about how many joints work as it is about how many muscles work. The “no single joint exercises” mantra may be an oversimplification. I may dislike a lateral raise or a leg extension because it isolates a single muscle in a non-functional manner, but I love one leg straight leg Deadlifts.
In truth, a one leg straight leg deadlift is a single joint exercise. What makes it better than a leg extension or a leg curl? The number of muscles working. It’s not about the number of joints that are moving; it’s about the combined action of moving a joint in one plane while stabilizing in two others.
In the one leg straight leg deadlift, the action is a sagittal plane hip hinge. However, the spinal erectors, lower traps, and rhomboids must work to stabilize the spine and the scapula. The hip rotators and pelvic stabilizers work to keep the pelvis moving in the sagittal plane.
What appears to be a relatively simple single joint exercise is actually an extremely complex exercise in muscle synergy that incorporates a huge amount of muscle. In addition, one leg straight leg deadlifts provide great stress to the glutes and hamstrings while providing 50% less back stress.
The same can be said for the swissball leg curl. Once again we have a single joint action. In fact, biomechanically, some would claim that it’s the same action as a prone machine leg curl. However, in actuality the swissball leg curl is a far superior exercise. Why? because the glutes and hamstrings must work together to hold the hip in extension while the hamstring works alone to flex the knee. The swissball leg curl in effect forces the hamstring to work from both ends in its two joint function as a synergist of hip extension and a prime mover in knee flexion.
Conclusion
I am not saying “single joint is bad, multi joint is good or vice versa as they both have there place.” What I am saying is that if you’re an athlete training to improve performance and reduce injury potential, or a bodybuilder looking to stress some little used muscles, give one leg squats, one leg straight leg deadlifts, and swiss ball leg curls a try.
Experts agree that the best way to avoid losing much of the health and fitness benefits we’ve worked so hard to achieve is to do something; essentially this means “use it or lose it”. If you can’t find the motivation to run for a few weeks or longer, try walking instead. Cross training became popular because it is a viable means of maintaining, even increasing, fitness level. Runners can give their knees a break by switching to cycling, swimmers can work their legs on a stair stepper, and aerobics enthusiasts can take their workout outdoors by hiking through a local park or reserve. If an injury is keeping you from your favourite activities, take your worries to the pool. Of course, it’s always advisable to check with your physician before resuming exercise after an injury. Regardless
of which activity you choose, be sure to progress gradually. If boredom is the problem, now’s the time to try that sport you’ve been considering for so long. Pilates, netball, boxing- whatever strikes your fancy. The key is to keep your heart and muscles challenged in order to minimise the detraining effects that come when taking a break from your usual routine.
Speaking of muscles…
With the exception of a genetically blessed few, most of us have to work hard at building strength through formal or informal strength-training workouts. Again, well-trained athletes have the edge, because the positive effects of training remain evident weeks, sometimes even months, after ending training. Lesser-trained individuals can expect to see their muscle strength and conditioning decline at a slightly faster rate, though not at the levels seen in sedentary individuals.
Matters of the heart
The degree to which cardiovascular fitness declines during a period of detraining depends upon what kind of shape you were in to begin with. Individuals who are extremely fit, such as highly trained athletes, experience a rapid drop in fitness during the first three weeks of detraining, which then tapers off. A significant level of fitness - higher than that of an untrained person - is retained for about 12 weeks. Individuals with low-to-moderate fitness levels show little change in cardiovascular fitness within the first few weeks, but their ability rapidly declines in the weeks immediately following.
This article comes from a blog posted by the famous fat loss expert Alwyn Cosgrove. I have included in this month’s newsletter as it is very thought provoking and adds weight to the thinking behind why high intensity training can be so effective for fat loss for those individuals who are fit enough to do it.
Homeostasis is the property of a living organism that regulates its internal environment so as to maintain a stable, constant condition. When you don’t drink enough water in the short term — often the body retains water. It attempts to maintain homeostasis by counteracting the stresses we put on it. When you drink a lot of extra water - your body excretes more water to maintain balance. When we weight train — we actually break down muscle tissue. And the body responds by building new muscle. It attempts to maintain homeostasis by doing the reverse of the stimulus we placed on it.
When a male takes supplemental testosterone — the body shuts down its own production in a bid to maintain homeostasis.
When we immunize children against disease — we actually inject them with a small dose of that disease. The immune system recognizes the vaccine as foreign, destroys it, and ‘remembers’ it. When the virulent version of an agent comes along, the immune system is thus prepared to respond. In order to prepare the body to defend against a disease - we expose it to the disease - and it responds by doing the opposite - it destroys the disease.
In almost every situation I can think of, the body tries to maintain homeostasis by “doing the opposite” of the stimulus. Now we know that while you are doing it — low intensity exercise burns primarily fat. Higher intensity exercise actually burns more carb stores than fat. But in every head to head comparison, high intensity exercise results in more fat loss than low intensity exercise - even though the more intense work may burn a lesser percentage of fat during the exercise session. Burning glycogen results in a larger amount of fat lost than burning fat directly. The body responds by “doing the opposite”…
Break down muscle to grow more muscle.
Burn glycogen to lose more fat.
By Marietta Mehanni and Sophie Russell
Gymstick was invented by a team of fitness and health professionals from the Finnish Institute of Sport. Their aim was to develop a program that can provide a comprehensive strength and conditioning tool for the whole body; they succeeded in doing this. The Gymstick’s versatility, effectiveness and ability to meet the exercise needs of everybody, has seen it grow to now being used in over 30 countries around the world. Gymstick is used around the world by a wide range of fitness/health professionals, including:
The Gymstick is designed to offer total body resistance training, by allowing for hundreds of movements and variations, replicating free weight exercises. However, unlike free weights which introduce load in a downward direction as a result of gravity, Gymstick provides resistance in virtually any desired direction and in any position.
Gymstick also has attachment points to either side of the body’s centre of gravity which means the more the bands are stretched, the greater the challenge on the body’s musculature to maintain a stable trunk position. This ensures the body’s core is effectively ’switched on’ during even the most basic exercises. The instability created by this lever arch also helps to improve joint strength and stability.
In order to complete a movement effectively with the Gymstick, more eccentric control is required (than with free weights), which acts to increase the pre loading necessary for an effective concentric muscle action. This assists in maintaining tendon integrity and reduces the risk of injury.
Gymstick’s versatility is not only limited to the range of exercises available; its portability makes it possible to be used for several applications:
Choosing a resistance level
Gymstick has 5 options for resistance levels, making it possible to be used for almost any age or fitness level. The resistance levels are colour coded for convenience:
Green Light 1 - 10 kg
Blue Medium 1 - 15 kg
Black Strong 1 - 20 kg
Silver Extra Strong 1 - 25 kg
Gold Super Strong 1 - 30 kg
The benefits of using a Gymstick
improved muscle strength and endurance, balance, joint stability, coordination and postural awareness
it helps to develop heightened proprioception
adds variety to traditional types of exercises by adding resistance that is not reliant on the body’s position in relation to gravity
reduced risk of injury because the exercise bands are pulled from below the centre of gravity
useful for developing explosive power in a safe and effective way
Personal training with the Gymstick
As mentioned previously, the Gymstick can be used in one-on-one personal training sessions. The advantage a Gymstick offers is that the trainer is playing a more active role, as they are effectively controlling the level of resistance provided to the client. With each exercise, this can be increased or decreased according to the intensity required. The trainer receives kinaesthetic feedback, which assists in appreciating the level of challenge that the client is undergoing - more so than with free weights.
An example of this is the chest combo series.
To set up the exercise, the client is holding the stick in front of their chest, whilst the trainer stands behind the client holding the bands. It is important to begin with an appropriate level of tension in the bands. To do this, the trainer can move backwards to increase the tension. The client then extends the elbows while dropping down into a lunge.
Another way of adding challenge to the exercise which will focus more on stability, is to ask the client to begin in a lunge position with the stick at the chest and to lift off into a hip extension while extending the elbows. Both proprioception and balance will be challenged by this exercise.
A progression that will further challenge coordination and balance is to have the client perform a one legged donkey kick as they complete a chest press
The advantage of using the Gymstick is that several joints and movements are in use simultaneously - and all whilst completing the humble chest press.
The following exercise will highlight the ability of the Gymstick to combine exercises that normally would not be possible with weighted, gravity resisted movements. The exercise is the triceps abdominal curl combo.
To begin this combo, the client is in a supine position with knees bent and feet flat to the floor. The client grips the bands, whilst the trainer is securing the stick to the floor. Appropriate tension is required before beginning the exercise, therefore communication between the client and trainer is paramount.
To initiate this exercise, the client is required to bend the elbows to 90 degrees and position close to the body. Maintaining a neutral wrist, extend the elbows while performing an abdominal curl.
To increase the abdominal intensity, lift the feet and execute an alternating knee and hip extension. This sequence adds an upper body workout to the traditional abdominal exercise
The next series of exercises involves a dynamic component. Building from a simple one arm chest fly to a power lunge forward, it requires the body to be able to decelerate with control.
Initiate the first exercise by positioning the feet in a lunge position and hold both bands in one hand. The trainer stabilises the stick with both hands in an upright position. Care needs to be taken with the tension of the bands because if there is too much tension the client will not be able to control the eccentric phase of the contraction. The client horizontally adducts the arm to the front, ensuring that the elbow stays slightly flexed. Return back to the starting position.
Progress this exercise by adding a lunge while simultaneously adducting the arm. As the body returns to the setup position, ensure that the hips remain stable.
The dynamic component is highlighted by the final step which begins with the arm abducted horizontally, balancing on one leg. Step forward into a dynamic lunge whilst adducting the arm. Controlling the recoil of the bands, bring the body back into the upright position. This movement requires a controlled deceleration in order to finish in a balanced position on one leg.
Conclusion
Don’t just take our word for it, give it a go… try these exercises with your clients and see for yourself how training with the Gymstick truly is multi-dimensional. A traditional resistance exercise can be varied, developed and progressed in numerous ways, limited only by the span of your imagination. The active participation of the trainer in these exercises provides them with the necessary kinaesthetic feedback to be able to make minor adjustments to the tension of the bands, and therefore to the intensity of the exercise as it is being performed. A highly portable and hugely versatile tool, the Gymstick is a simple way of making resistance exercise for your clients more dynamic and much more interesting.
On Saturday 20th February over 30 Career Fitness members spent several hours with one of Australia’s leading experts in the area of exercise and pregnancy Lisa Westlake learning how to incorporates a range of exercise options to maximize health before & after pregnancy .
Lisa spent time with the group discussing possible pregnancy related conditions and identify appropriate exercise modifications, knowing when, and for whom, exercise is contraindicated, recognising when to refer for further assessment, understanding important dos and don’ts of pre and post natal exercise and developing a range of exercises for general fitness as well as pregnancy specifics such as pelvic floor, core, and posture.
The workshop was well received by all and the following feedback summarises the group’s response well. “I really enjoyed the workshop. People being pregnant and having babies are not really my thing, but I thought I thought I should attend anyway in case I have clients that are pregnant in the future. Lisa was an excellent presenter and made the subject matter really interesting. She ran over time and gave us the option to leave, but obviously everybody felt the same as me as everyone stayed!
The next Career Ftiness event will be Kettlebell Training and members will be taken through their paces by an Australian Kettlebell certified Trainer held at Iron Edge.
If you are not currently a Career Fitness Member I strongly recommend that you click here. Membership is only $149 per year and offers CEC/PDP points towards fitness leader registration as well as a members only print newsletter that arrives in your post box monthly.
This edited article from Mike Mahler gives an excellent description of some of the most common mistakes people make in relation to weight training.
Mistake #1: Not Keeping A Training Journal
Imagine running a business without keeping any records. You just keep working and hope that you are making more than you are spending. You have no way of knowing for sure if you are even making a profit and no way of knowing for sure if you are improving each month. Without proper accounting, a business is doomed. Training is no different. When you keep a training journal you keep yourself accountable. You learn what works and what does not work. You learn how lack of sleep affects training and how stress in your life affects training. An honest training journal allows you to avoid having the illusion that you are making progress when you not making any progress at all. Do not just write down what you did at each workout.
Write down other things that are going on in your life. If you had a great workout think about what happened to result in a great workout that day.
Did you sleep well the night before? What did you eat before the session?
Were you in a good mood that day? Did you take a new pre-workout supplement? The more you know, the more you are likely to repeat the same feeling at another workout. On the other hand, if you had a terrible workout, think about the factors that may have contributed to that and see if you can avoid them in the future.
Another reason to keep a training journal is that there is a natural human drive to want to improve. If you know what the number is, you will want to beat it at the next workout. If you have no idea what you are doing at each workout, how will you know if you are moving forward or not.
Mistake #2: Training For The Stimulus Rather For Results
Go to any gym and you will see trainees that have been doing the same workout for many years. They are doing the same exercises; same weights;same workout order, and enjoy the same lack of results. As the saying goes expecting different results from the same actions is a form of insanity. Many trainees become process oriented in which they just go through the motions at each workout. Now, do not get me wrong, going through the motions is better than not doing anything at all. Moreover, training for the stimulus is not necessarily a negative thing. If the stimulus of training makes you feel better then your time is not wasted completely at the workout. However, if you want to make progress, you have to be results oriented rather than process oriented or attached to the stimulus. Your discipline will be rewarded with progress in training rather than stagnation in training.
Getting more reps in a workout, using more weight, getting more done in less time, are all forms of progress measurement. In addition to being focused on the results, you want to be focused on the most efficient path to the result. If you can achieve a goal in three weeks with three workouts per week rather than six, why do six? Why do more, if you are not going to get improved results? Sure, the extra work is worth applying for an improved outcome, but not for the same outcome or worse yet an inferior outcome. Focus on achieving results and measuring your work and you will have no doubt that you are moving forward.
Mistake #3: Lack Of Focus
Ever get excited about one thing, and then two minutes later, forget about it and get excited about something else? Sure, all of us probably have at somepoint. Regardless, to get good at something you have to put in some time. People that get bored easily are most likely people that fail often. Staying on course takes focus and discipline and the ability to manage boredom. I think that failing at everything is more boring than getting good at a few things. Now when it comes to training programs, there are a lot of options and it can be difficult to pick one. Regardless, it is critical that you do exactly that and stick with one program for at least three weeks. Just make sure that you have a clear idea of what the program that you pick entails. If you are going to start a high volume-training regimen, make sure that you do it at a time in your life in which you are sleeping well, have time to eat well, and have time to train consistently. If you have a lot of stress in your life and an erratic schedule, pick a program that is more appropriate for that situation. Once you get started, stick with the program for a while. Pick one goal, accomplish it and then move on. You should know exactly what you are going to do at 90% of your workouts and what the end result is. Going to a job and punching in hours might work for nine to fivers, but will not work for training. Do not start a workout without knowing what you are trying to accomplish. Do not start a set, without knowing how many reps you are going for. Just remember that lack of focus and lack of discipline will equal lack of results. Imagine opening a bike shop and then closing it the next day and deciding to sell lampshades instead. Then a week later, you decide that you want to be a personal trainer. Chances are high that you will fail at everything that you try, as you do not have the focus and discipline to finish what you start. If you change your mind every two minutes in business, you inevitably go under. It will not be a question of if, but a question of when.
Training is not any different. Know the target and go after it until it is achieved. Then switch gears. Remember that it is easy to start a project and much harder to finish what you start.
Mistake #4: Assuming Training Has To Be Complicated To Be Effective
Strength training is not rocket science. Your program does not have to involve what is the equivalent of a calculus equation to be effective. In fact, the more complicated a program is, the more likely it is to fail.
Develop a strong foundation in the basics and focus on exercises that will give you the most bang for your buck. Forget about tons of exercises for your arms when you can only bench press 185 and squat 155. Forget about bicep specialization programs when you cannot even do a pull-up. I often get emails from trainees that are beginners that train six days per week in which they designate a day for each body part. Such programs may be fine for experienced trainees that have a solid foundation. However, for beginners it is far from the best path to take. Full body workouts with a focus on compound exercises such as the: Deadlift, Barbell Squat, Bench Press, Military Press, Bent-over Row, and Pull-up is a great place to start.
Get your bench press up to 300lbs, Military Press up to 200lbs and Deadlift up to 400lbs before you think about complicated routines.
Mistake #5: Training With Maximum Intensity Too Often
No doubt that productive weight training takes lots of hard work. Regardless with the exception of money and sex, too much of anything is not always the most productive path to take. Training with maximum intensity too frequently will fry your central nervous system. Once that happens you will become sluggish mentally and your body will follow accordingly. In other words, everything will feel heavy in the gym and you will feel out of sync. The harder you train the less frequently you can train. However, training infrequently is not ideal either. Training is a skill and like playing the piano or learning a new language, it is something that has to be practiced often.
The more you do something without burning out the better you will get and the more efficient you will become. If you are on a program in which you do the Military Press once every two weeks and are not doing any exercises that are similar to the Military press in between each session, each time you execute the Military Press it will feel like you are doing it for the first time.
Take some advice from top strength coach Pavel Tsatsouline and treat the majority of your workouts as practices. Every once in a while do a maximum effort such as every 10-14 days to see how you are progressing and to keep you excited about training.
Mistake #6: Not Having A Life Outside Of Training
Real strength goes far beyond what you can do physically. If someone can bench press 500lbs but is weak mentally and morally, then that person does not have complete strength. One of the greatest benefits of physical training is the confidence and strength you build in that arena can be carried over to other areas of your life. The confidence that you build with productive strength training should be carried over to other areas of your life. If the gym is the only place in which you feel comfortable and confident, then you have missed out on the major benefits of training.