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Thursday, 19th September

So assuming you have taken onboard the advice over the last few days, I would start to map out your programme out a bit more. Trying to do everything in one session will not work, will be ultra-time consuming and make you extremely tired all of the time, making you quit exercise because it wont fit into your life very well at all!

So I would look at doing weights Monday and Thursday with an all over body programme. Pick 6-8 exercise with one good exercise per body part.

For an average healthy adult male, I would look at giving the following programme a go.

Bench press-3 sets of 8

Upright rows-3 sets of 8

One arm dumbbell rowing-3 sets of 8

Leg press-3 sets of 10

Dips-3 sets of whatever you can do

Tricep pushdowns-3 sets of 8

Curls-3 sets of 8

Aim to improve the weight you use slowly but gradually, and as long as you are eating well, this should be achieved naturally as long as you train regularly and show good commitment levels!

So that would be Monday and Thursday with some sledge hammer work (3 sets of 10) to finish. If you haven’t done some sledge work with tyres before, then you need to change gyms. One lot of flipping tyres over 10 yards and back 10 yards.

So some stretching on the core roller to finish. Again, if you haven’t done some stretching on a roller, then I would strongly question where you are training.

The Monday and Thursday sessions are all about you delivering power in a safe and productive environment.

Your form on each exercise has to be good, you shouldn’t place any strain on your back whatsoever, and you should be shown PROPERLY how to do each exercise properly.

Tuesday and Friday, I would look to do some speed and agility work, and we’ll talk about that tomorrow.

Twitt
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Friday, 13th September

If you’re putting the big workouts in this week, and are looking for superior results, then you need to keep up the relentless intensity of the workouts. Working in a low rest, big energy exercise cost kind of way, will reduce your body fat and seriously increase your strength, making you enjoy the best of both worlds.

The lack of rest in between sets is the real killer, and this is the biggest challenge to keep up. It requires a lot of focus and determination in getting the job done well and seeing it through.

The culmination of this effort is always significant, and getting used to a typical 45 seconds in between sets is ideal. Having 5 minutes rest in between weight training set is totally unacceptable if you want to be well conditioned!

Going through the motions with plenty of rest in between sets is what most people do, but you’re not most people and you demand that much more out of yourself surely by now

Fighting through these type of workouts is always tough, this is why good food will always power you through, help you recover quickly and allow you to grow into your next phase of development.

Training hard, eating right with an abundance of nutrients, and regular proper sleep are all of vital importance if you want to keep on moving forward and keep getting better and better, and age doesn’t really matter in that equation for getting better and better as we spoke about yesterday!

Making the effort to do a workout on your own when its easier to miss it and do something else, is a critical decision that many people get wrong, and the most important workout for you can be the extra workout on the weekend that you may be putting off for whatever reason. The returns on the weekend workout can be considerable though, so use even a 20 minute window for getting even more out of yourself.

6 extra workouts in a 6 week period can change a lot again for you in health so start putting an extra one at the weekend and you will only benefit in a big way.

Give it 6 weeks and your body will look and feel a lot different. Most people eat and drink more calories at the weekend, so it makes perfect sense to be far more active.

Twitt
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Tuesday, 23rd July

Now that the very warm weather seems to have subsided a little bit for the moment, its time to focus on your own personal best’s and standards you have in training.

For example, if you have managed to train through the extreme temperatures, then the first thing you will notice now is your ability to work a lot harder than usual.

I had several sprint sessions last night, and everyone seemed to be performing better than ever, even though it was hot but not quite so hot as it has been, and there was a lovely breeze last night which meant conditions were far better than at any time for the last 3 weeks or so.

The weather has cooled down a lot today, with the threat of flooding! You should look at this as a further opportunity to get back to your highest standards, and start hitting your big numbers again.

In most cases, the last 3 weeks of extremely warm weather has been about simply “surviving” the weather, now is your chance to feel the boost to your body that a period like that will give to your body is done sensibly. As I said at the time, many top athletes in the winter purposely seek out warm weather destinations so they can actively boost their performances by training in very warm weather.

When they come back, they not only feel invigorated, but they feel that their performance level has been raised considerably.

Warm weather can be a benefit and a nightmare.

It’s a benefit when you hydrate properly, be sensible about training in extreme heat, and generally get through it steadily rather than going over the top.

It is a nightmare for many when they don’t drink enough water, don’t eat enough food and do over the top efforts in extremely hot temperatures.

So see the last 3 weeks as your very own warm weather “camp”, and you should begin to see the benefits very soon in your own personal performance level.

Twitt
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Monday, 22nd July

It’s officially holiday season now for most as schools have just about finished for the summer, and many work places are going to be off soon, or more or less in shut down mode.

Personally, I have already had people who have been away and are now back from their holiday.

The biggest problem this week is the tiredness from the return journey to get themselves up for the exercise part, and to wean themselves off all the excess sugar and fat they had on holiday.

This week then is ultra-important for getting back into the habits you had before you went away.

In my experience, if you don’t get back into it this week in eating terms, then you are going to take a long time to get back to where you were before you went away.

Taste buds are always changed on holidays, and getting back to plainer foods is a real shock to the system this week, but if you don’t do it, then the next few weeks are going to be a big struggle for you. Just think that if you commit yourself to eating well just for this week after a holiday, then you will be back to your best sometimes in just two weeks. Either that or you will have the rest of the summer carrying all those extra pounds that you didn’t want, and you will be too afraid to take your top off in the sun!

This is why I try to impress upon you the importance of keeping a good structure in your eating, and how vital it is to get right back into that schedule again that you very likely lost on your holiday!

You will look and feel a whole lot better, and your performances in your workouts will soon again be top drawer!!!

Twitt
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Thursday, 18th July

We talked this week about how to eat, what to eat and how often.

What we didn’t discuss is why and what this pattern of eating will achieve for you.

If you are heavily involved in sports performance, then you will be very keen to recover as soon as possible, and prepare properly before your upcoming workouts.

There are two states your body can be in.

Anabolic state is the one where your body is thriving, ready to grow and recover quickly. This is an ideal state to be in, and for those of you looking to perform at your best, and keep on improving at regular intervals.

Catabolic state is where your body is not energized at all, your lean muscle tissue breaks down, you feel weak at times, and you will suffer from inconsistent performances. It doesn’t take a genius to say that you need to avoid this state.

Eating every 3-4 hours not only keeps you fuller for longer, it keeps your energy levels high, keeps your metabolism going at an elevated rate, and gets you into the desired anabolic state.

Eating regular will keep you away from having big binges on food, stop you overeating at certain times due to longer periods without food, and generally let you have a very healthy relationship with food, and helping you stay in control of your nutrient intake.

So you can see that having a healthy, regular pattern of food intake will make you far closer in terms of the habits of pro athletes, and all of this will help you reach your potential FAR SOONER than if you had not taken your nutritional habits as seriously.

Having a professional approach will deliver the results you have always wanted but never knew how to get!

Twitt