Where There’s a Will There’s a Way - Training With Injuries

Recently I’ve picked up on one or two awkward injuries that have in some ways interrupted my training.

I don’t want any trophies and you can hold the applause but... it didn’t stop me from training. 

While I never want to encourage people to train when injured and worsen the issue, I DO think it’s important to:

1. Learn to listen to your body.. PROPERLY!
2. Be flexible and work around issues 

I always say to my clients: “If you only trained on the days when you feel full of energy, you’ve slept well, eaten well and have no aches and pains then you’d probably exercise about 5 or 10 times a year.”

It would be naive of me to encourage people to “just get on with it” or “ignore the pain.” Far from it. Acknowledge the pain and figure out a way to stay active while resting the injured body part.

When it comes to exercise and making regular progress consistency is king. If you take regular breaks from training because things “aren’t quite right” then you’ll constantly be taking one step forwards and one step back again.

Rules:

1. Listen to your body but BE HONEST! Don’t look for the first excuse to skip a session.
2. If a joint hurts – stop! 
3. If you’re injured – that’s not the end! Find a way to work around it. Use alternative equipment, try using cable machines, incorporate more cardio work, get creative!
4. Focus on other areas: cardio, mobility, isolation work. Just keep active!
5. Be patient! Don’t rush recovery! I’ve tried it before and regretted it every time!

Don’t forget to follow me on Twitter(@MichaelD_PT)

De-Evolution - What can we learn from children?

 

In this post I want to look at the idea of "De-Evolution."

If you're not sure what I mean, here's the basic idea:

We were designed to move. Our bodies have a number of cleverly designed joints to allow for a whole spectrum of movements through their various shapes and forms (think about how different an elbow joint/hinge joint is to a shoulder/ball and socket design).

However, as children's activities revolve less around a ball in the street and climbing trees and instead  more around a computer screen; and adults work longer hours than ever and spend more and more time in other stagnant, often seated tasks (driving to and from work, working at a desk, sitting in front of the TV because you're so tired from all the sitting and working and sitting and driving) this ability to move fluidly and freely is regressing to a more fixed, less supple version of yourself.

While this is true, many people will argue "children are always so supple; we need to move more as they do in order to stay supple. Look at a baby, look how they can squat and sit in a deep squat position easily. We should all still be able to do that." These same people will use this image (or similar) to back up their argument:

While the general thought pattern has some merit ie: we should try to move more in order to maintain our ability to move freely.

There are a few large oversights from those that expect everyone to move in their 40's as they did in their toddler years.

1) Wear and tear:

Inevitably, as the years go on we will pick up more and more knocks, injuries, breaks and strains. Often the body will create alternative ways to move in order to look after these injuries. Think about when you've hurt your ankle or foot you naturally limp without any thought in order to protect your injury. Over the years these injuries and issues may lead to a number of ineffective movements patterns and bad habits for many of us.

2) A quick myth buster:

A new born baby will have around 300 "bones" in comparison to a full grown adult who has around 200 actual bones. Most of the structure of a baby is in fact cartilage based; over time many of these will harden and fix with others so inevitably movement capabilities and suppleness will change.

However... one ethos does still apply to movement...

"use it or lose it"

More and more we lead a stagnant life. From desk based jobs, to endless hours in a car and the ever increasing number of box sets available; there is often a compelling reason to just sit still.

Further still, more and more the pursuit of "convenience" is at the forefront of our consumer mind. We just want to do "whatever's easiest". This is a horrible ethos to live by and one that inevitably leads us to often jump to the easiest option when possible. Whether it's ordering in food, having our food shopping delivered, taking an escalator over just one level or driving to places which are very walkable, we're all guilty of sometimes doing whatever the easiest option is; which is often the least active.

So how should we fix this and what should we aim to do?

Maintain Movement:

Wherever possible, take the option to move more. Make this a conscious choice in your life and this will inevitably allow your body to stay active and more healthy. Walk, don't drive, choose active family activities, carry things when possible, test yourself and elevate your heart rate.

Re-think movement:

I'm not suggesting you jump around the office like a monkey but... you could always jump around a park like a monkey? Or crawl like a bear, or climb, or roll or jump. Try not to restrict the way you think about movement and look around for inspiration. There's plenty of "primal movement" videos on YouTube or perhaps looks closely at animal movements and children at play.

Observing a child:

I'm very fortunate to have a beautiful 2 year old son named Cassius. Cassius (or "Big Cass") is a ball of energy and, thankfully has taken after me in the height/structure department. He's alarmingly strong and seems to have a strange competitive nature which causes him to want to move any heavy objects, large objects or objects that he's seen me move (including kettlebells that weigh more than him, 3-seat-sofas and even me, his 17 stone+ Dad who he thinks he should be able to push aside when he desperately "needs" a toy or snack).

What I've also observed from "Big Cass" is his inherent knowledge of movement, balance and ability to ergonomically overcome obstacles.

For instance, he can (upsettingly) already squat better than I can and sit in a relaxed deep squat for ages while he plays.

He figured out how to climb on to a sofa using his large head for an anchor while climbing with his legs. How to climb up stairs when he smaller despite their relative height to him. Using his bodyweight to lean forward and run faster or lean backwards and counterweight him down hill.

You might not have children of your own so I can't advise that you spend time watching kids and how they move; you and I could both get into trouble for that! Instead, for inspiration have a look at primal movement videos on YouTube or investigate a company called MovNat.

What CAN we learn from the children?

What we learn is that we naturally know the correct way to move and overcome obstacles with our body. What we don't do is use the body as it should be used and more often than not, pick the easiest/laziest way to move rather than the correct way.

When you pick up things from the floor do you always bend at the knees, keep your heels down and keep an upright torso like Big Cass? Didn't think so!

To summarise...

We ALL need to move more and we ALL need to make conscious decisions to do so. Pick the active option and make your body do more. Don't stay stuck at a desk all day, walk at lunchtime, in fact, walk whenever possible. Test your bodies capability (without being ridiculous) and find out what you can and can't (safely) do.

Move more and move freely. Stay away from the restrictions of machines and use your own body as it's designed to move. Whatever your age, whatever your capabilities and whatever your stage of fitness, it's likely that your body can probably do more than you currently do with it.

Don't forget to follow me on Twitter (@MichaelD_PT) and YouTube

Use Your Time More Wisely

When you're in the gym and you're between sets, what do you do? Talk to a friend? How long does that go on for? Walk around the gym finding the best down-lights to make you look awesome? Get a drink? Prowl the gym floor like you own it? Check-in on Facebook, Tweet and upload a picture on Instagram to report on your gains?

While checking out how great you look might seem like a good use of your time, why not be even MORE productive?

The chances are when you spend time doing these non-specific activities, significant amounts of time may pass unnoticed and you lose the momentum of your workout.

Why not set 60-120 second timers between sets. This should be ample rest time. Then, during your rest period maximise your gym time even further by trying these things between sets:

 

Mobilise

Select a body part (not necessarily the parts your working) and try to mobilise them between sets with bands, foam rollers or lacrosse balls. Then, next exercise pick an alternative body part. You can plan these out before you start each exercise or, you might pick and choose them to help improve your current session depending on where you're feeling restrictions. For example, using a lacrosse ball to relieve tension in the hip flexors during the early sets of a back squats may benefit you as the weight increases. Alternatively, use a foam roller to reduce stiffness and soreness from previous sessions.
Here's a nice little gym flow that you could include between the warm up/build up sets next time you squat: VIDEO

 

Work Your Core

Loads of people leave ab and core work until the end of their session. They then do it half-heartedly or not at all as they just want to get home. Why not mix it into your session. Sometime I like to try and superset every exercise with a different test of core strength or a good ol' fashioned abdominal exercises. Most of my clients will have experienced this at one time or another. It's a great way to not only get through a lot of core work, but you also increase your anaerobic capacity, it tests you mentally but above all, it means that when the main part of your session is done, then you're done. You'll probably also find that the quality of core work increases due to improved rest periods compared to when you throw it all together at the end of a session.

 

Cardio

The OTHER thing that gets left until the end of a session or ignored altogether is cardio. Why not try and throw some small intervals between sets of resistance work. You may need to add further rest after each round though or you'll soon blow out. For example if you planned on doing 4 sets of 4 different exercises you might: row 200m between each of the first 4 sets, Run for a minute up hill between the second 4 sets, do 30 mountain climbers between the third 4 sets and do a fast 2 minutes on the bike between the last 4 sets. A fast and effective way to incorporate intervals into your session. Try to consider the structure of your session; for example: if you're doing lots of pulling work then perhaps save your grip and avoid rowing. Likewise, if you're already doing lots of lower body work, cycling may compromise the quality of the resistance work.

 

Isolation & Accessory Work

Between the "bigger exercises" you could try some isolation work or accessory work. It may be for aesthetic purposes or perhaps to help improve some weaknesses you have such as grip strength. As long as it doesn't then compromise the "bigger exercise". For example: Avoid doing sets of bicep curls between deadlifts as it is likely to fatigue your grip when you go back to deadlifting. But, you might want to do sets of calf raises for instance; I hear some people need that kind of thing.

 

Practice Breathing

Sounds stupid? It's not. Practice relaxation breathing, lowering your heart rate and breathing using your stomach muscles rather than lifting your entire diaphragm. Read more here about The Benefits of Diaphragmatic Breathing.

 

Practice Form

With a lesser load or perhaps, no load at all practice the technique of the exercise you're performing between each set. You might even use alternative equipment such as a broom stick to replicate a bar. If there's an element of the movement you want to practice such as improving your posture during squatting, you could replicate this with a light goblet squat, holding it in the bottom position and trying to adjust your posture.

 

THINK ABOUT IT...

Lots of people will go to the gym and perform 4-5 exercises and do 3-4 sets of each. That means you're potentially missing out on 8-15 opportunities to improve yourself every session. Do this kind of thing every session and you can imagine how it will add up over the year.

 

Don't forget to follow me on Twitter (@MichaelD_PT) and YouTube

5 Exercises You Probably Don't Do... But Should... Probably

Catchy title ay?..

Anyway, short on time and off the top of your head, you can probably name your favourite (and most used) couple of exercises for your chest, your back and your legs (don't worry if not - that's not the important part).

However, there are thousands upon thousands of exercises and/or exercise variations available. Some better than others and some that should be ignored forever in my opinion.

However, there are a handful of brilliant exercises that most people (not ALL people) overlook in their training regime. They have a great deal of benefits, can be a real test to your athletic ability no matter what your experience and can also help to transform not only your physique, but also your general wellbeing.

Here's my top 5 along with the key muscle groups involved and also key benefits.

1) Turkish Get-Ups

MUSCLE GROUPS INVOLVED: All of them...
BENEFITS: Promotes mobility, isometric strength and proprioception as you aren't able to look at many of the moving body parts. It's also a multi-plane movement unlike many gym exercises.
REASONS PEOPLE IGNORE THEM: They're hard, they've never heard of them, there's lots of elements to learn, they can't figure out the point of them, they're hard!
HOW DO YOU DO THEM? Video Here 

2) Face Pulls

MUSCLE GROUPS INVOLVED: Rear deltoids and upper back
BENEFITS: Can have a real impact on not only developing your rear deltoids but also improving shoulder mobility, reducing chest tension and improving posture.
REASONS PEOPLE IGNORE THEM: They tend to focus on bigger pulling exercises for back workouts. Personally, I like to add these at the ends of all pushing sessions to reduce pectoral tension.
HOW DO YOU DO THEM? Video Here

3) Single leg Romanian Deadlifts

MUSCLE GROUPS INVOLVED: Hamstrings, glutes, lower back
BENEFITS: Improve mobility, posterior strength, the balance of strength between legs, hip hinge and also proprioception.
REASONS PEOPLE IGNORE THEM: They don't trust their balance or they have poor hinge capabilities.
HOW DO YOU DO THEM? Video Here 

4) Z-Press

MUSCLE GROUPS INVOLVED: Shoulders, core and posterior chain
BENEFITS: Improves shoulder, hamstring and hip mobility, also helps to spot weaknesses in shoulder and core strength. Also isolates the shoulders and forces you to press with the shoulders alone while improving core balance and stability.
REASONS PEOPLE IGNORE THEM: They can press more weight when standing or seated on a bench. Mobility may also be a real limitation for some people.
HOW DO YOU DO THEM? (you can obviously use a barbell) Video Here 

5) Front Foot Elevated Split Squat (Bulgarian Split Squat)

MUSCLE GROUPS INVOLVED: Quadriceps, Glutes, Hamstrings
BENEFITS: Low impact but great range to improve mobility and recruit large areas of muscle in the upper leg. Also a great warm up mobility drill if you perform it as in the video below (back leg almost straight).
REASONS PEOPLE IGNORE THEM: Requires balance, you can't do it with much weight, they don't understand the mobility benefits that can come from it.
HOW DO YOU DO THEM? Video Here 

The exercises listed above are suitable for everyone in some shape or form. They can also make significant improvements to mobility issues bought on by the strains of everyday life and working environments. It wouldn't be too much to try and include these within your weekly gym regime for the next 6 months and see how it impacts you.

Let me know how you get on.

Don't forget, you can follow me on Twitter (@MichaelD_PT) and YouTube

The Importance of De-Loading

Only in recent years have I recognised the importance of a "de-loading" week and it's something I continue to struggle to get others on board with at times. Bit by bit though some of my clients and friends are getting on board with it should the intensity of their training require such a thing.

So what is it? And, why is it so important?

What is de-loading?

De-loading is a principle whereby you spend a period (usually a week) deliberately reducing your training volume and intensity, working with lower loads in the gym. No personal bests this week and no ego allowed. It's based on the theory of "Supercompensation" ( Explained Here ).

What are the benefits of de-loading?

De-loading allows:

- A rest for your Central Nervous System (CNS)

- Improved recovery and repair in key joints and muscle groups by lessening the load they endure for a week

- Full recovery in order to allow supercompensation to occur

- You can focus on weaker areas and accessory work

- Time to focus on your technique and tweak it under a lesser load

- A chance to experiment with new exercises and exercise variations

How should I do it?

The general consensus is to use no more than 60-70% of your maximum loads throughout the week. Also reduce the volume of work for your week ie: Less sets and less sessions ideally. However, I also like to try and focus more on some isolation work and also some accessory work to compliment your later workouts. For instance, some people may have weaker triceps that let them down during pressing work so focus on that. Or perhaps an imbalance or lack of lower body stability. Or mobility issues that can be addressed. Use the time to focus on improving yourself and addressing some of the issues that you usually try to "work around" / ignore.

Things to be aware of:

While I've just been singing the praises of de-loading as it has helped me HUGELY, it's not for everyone. There are some things you need to consider:

1) De-Loading is not for everyone if A) You don't do enough: Not everyone has a training schedule with an intensity great enough to warrant a de-loading week. The average gym member uses a gym 0.9 times per week (yes, less than once!) so if you're doing 1,2,3 or even 4 gym sessions per week then you probably (probably!) don't need a de-loading week. If you're doing more than 4 sessions per week or working with a strict strength focused protocol then a de-loading week might be beneficial to you every 4-6 weeks.

De-Loading is not for everyone if B) Your recovery rate is superior: We aren't all built the same and every person will recover from exercise differently. Just recently I had my DNA tested (article on that to follow) and my suspicions were confirmed: I have an extremely slow recovery rate and high susceptibility to tendon related injuries. Therefor, it would be impractical for me personally to expect to follow an intense training regime without giving back to my body and expect to avoid injuries and make regular progress.

2) De-loading should not always be penned in: It's important to not be too regimented with your de-loading. If you're feeling great and you're feeling strong then carry on. Planning a strength cycle or training cycle that allows for a de-loading week every 4-6 weeks (usually nearer 6 weeks) is a smart idea, but, at this stage if you don't need it, don't feel obliged to de-load; it can wait a week or 2.

3) Deloading is for prevention rather than cure: At the other end of the spectrum is this. Don't wait until your body is broken and you're injured before you de-load. De-loading is a short prevention solution, not a cure for a body that's damaged and broken.

THE KEY:

So they key that I want to leave you with is this:

You must, must, MUST learn to "listen to your body".

This is easier said than done and can take years to master. Be aware of energy levels, how the weights feels (monitor the weights you use and be aware when weights suddenly feel heavier), tension and mobility restrictions, aches and pains.

If you're aware of these things and aware of subtle changes or regressions in these areas then you'll soon know when de-loading should be introduced.

Don't forget to follow me on Twitter (@MichaelD_PT) and YouTube

Simple Tips To Help Get You To The Gym

Today one of my clients said to me:

“I’ve got a wedding that day... can we train earlier?”

To which I paused for a moment to reabsorb what he said and then replied, “Of course.”

You see many people (probably him included at some stage) would say “I’ve got a wedding that day so I can’t train.” Taking the first hurdle or potential issue as enough reason to not exercise.

There’s an old phrase:

“Those who want to, will find a way. Those who don’t want to, will find an excuse.”

There will be endless barriers and seemingly legitimate reasons to NOT exercise throughout your life. But is your glass half empty or half full? It’s how you approach these potential issues that will dictate your frequency of exercise and, ultimately, your progress (or lack of).

Here’s a few simple ideas for the millions of people that this applies to:

1. Pack your kit and take it with you or leave it on your car seat: If you go home to get changed, the chances are you’ll have a quick sit down, maybe have a snack and soon decide it’s got too late for the gym now. Instead, have your kit staring at you as a constant reminder it’s a gym day
2. Exercise before work (1): Your end of day might not be set in stone and work may drag on causing you to miss the gym. Or, you might be tempted by other things to fill your evenings with like social occasions, seeing friends, spending time with family or, just relaxing. Get the gym out of the way first thing and you’ll know your evenings are yours to do as you wish.
3. Exercise before work (2): If you wake up late or genuinely need more rest some days this gives you a chance to fall back on evening training as a back up. For example, you wake up and REALLY need another hour, that’s fine. Because you usually train before work you now need to go to your back up option of training that evening. Always have a back up
4. Train in your lunch break: This might not be practical for some people as they’re nowhere near a gym or there aren’t shower facilities at work. If you can visit the gym in your lunch break then you’ll be forced to not waste time, train short and intensely and you’ll probably end up fitting in more into a short period. Alternatively, consider outdoor training, bodyweight work and running. If your offices have shower facilities then there’s no reason why you can’t train for 30 mins at lunch time.
5. Meet a friend: If you’re reading this blog then you have some sort of conscience as you’re looking for ways to improve yourself. If you have a conscience then you won’t want to let down your friend. Make plans and stick to them.
6. Hire a personal trainer: People utilise personal trainers for all kinds of purposes. One common one is to keep them regimented. If you’ve booked something in your diary and their diary and you’ve paid for it then you’re much less likely to miss it.
7. Book into a class: Similar concept as the PT idea. Booking yourself into classes is a great way to make yourself accountable and also not go to the gym “later” but plan something precise that means you’re in the gym at the exact time of the class.

Don’t forget to follow me on Twitter (@MichaelD_PT) and YouTube

Exercise is Addictive... Find your addiction

Exercise... why do some people hate it, while others love it, and others can do it sporadically as they feel obliged to exercise?


Are some people doing it wrong? Are some people just wired "that way"?


In my view, exercise can be addictive. It can be taken way too far and cause serious danger for the person taking it too far such as crash dieting, steroids and over-training. However, if you can manage this addiction it can be a highly beneficial part of your life offering improvements in energy levels, body composition, movement, mental clarity, bodily functions and internal health.


I think... you just need to find YOUR addiction and focus on that. Once you start to see progress and improvements in your specific area of interest then you'll have the bug in no time. If you've exercised and not fallen in love with it, here are a few things to focus on and see what flicks that switch in your mind and gets you hooked.


Aesthetics
If you think you might be driven purely by improvements in your body composition then it's important to track progress in this way. Track measurements using a tape measure for your chest, stomach, arms and legs. Also track body fat percentage using skin fold callipers and take monthly progress photos. These pictures will need to be roughly the same time of day, in the same room with the same lighting. You'd be surprised what a good bit of down lighting can do for "progress". Be sure to follow a structured program tailored to your specific aesthetic adjustments.
NB: Ask someone trained to take specific measurements, it's difficult and often inaccurate to do it yourself.


Strength
If you take enjoyment from seeing progress in your strength and lifting multiple repetitions of a previously unmovable weight then try to follow a strict strength program. There are thousands of programs available but if it's your first time following a strength program try the 5x5 program devised by Arnold Schwarzenegger’s mentor, Reg Park. You can read a detailed blog about it here: (5x5) - This is used by many people worldwide and has been around for years. Though recently it has been suggested that it won't offer significant gains for experienced athletes that have done a lot of strength work previously.
NB: Quality over quantity... train your body not your ego etc etc - Make sure your technique is of a decent standard before aiming to follow any strength programs. The majority of people with less than 5 years of regular gym work under their belt will not need such a regimented or intense program to achieve strength gains.


Function
Perhaps your body doesn't move like it should and you would like nothing more than to move more freely, have more energy, carry less tension and improve your mobility? Think outside the box and move away from traditional, isolation movements. Focus on exercises that will target multiple muscle groups and also allow you to move away from the restrictions of a resistance machine; for example, working with kettlebells, Bulgarian bags, battling ropes and crawling variations. You can still use traditional barbells, dumbells and medicine balls but think full body such as dumbbell snatch, lunges with rotations and squats into overhead press/thrusters. Also focus on improving your mobility outside of sessions with regular (daily if possible) SMR and foam rolling work. This can be done in just a few minutes a day so there's no real excuses.


Competition
Perhaps competition is what drives you? If you feel the need to compete against others to get the most from your workouts then try training in a small group. Alternatively a competitive team environment, sports team or a CrossFit gym might be the solution for you.
NB: If you choose any of these it's likely that you will still need to do some complimentary gym work away from your chosen route. However, having something to focus your own training on is likely to improve the quality of solo training sessions.


Challenge
If you need something to focus your gym efforts then why not sign up for a challenge? There are plenty of non-elite challenges to aim towards from "Tough Mudder" (a muddy, long distance, assault course), to middle-distance runs, mini-Triathlons, amatur strongman/woman etc. Make yourself accountable and run the risk of failure and it's amazing how your training can improve. Set your targets high and watch as a structured training program and you might be pleasantly surprised at how "into" your training you get and what you can achieve.


Get outside
Take your training outside. You don't just have to go for a long distance run! Try sprint intervals, bodyweight movements, crawling (again), take some equipment with you such as a kettlebell and/or a TRX and get creative. A change of environment, sunshine (potentially) and some fresh air can do wonders for your mind, body and mental clarity. I'd always advise that everyone should train outside at LEAST once a week. The impact outdoor training can have on your mood is well documented (for example: article ), it has also been suggested that exercising near to water can increase well-being even further. Exercising outdoors is hugely under-rated and might be just the change you need to get hooked.


Endorphins
When you exercise your body will release endorphins; a chemical in the body linked to the masking of pain or sadness. "Runners high" is a term used by many that have engaged in long-distance running and this is exactly that: the endorphins at work. Exercise can significantly impact your mood, well-being, productivity, energy levels and decision making (see "Executive Decision Function"). Don't believe me? Keep a daily tally of three things: Mood, Productivity, Energy for the 24 hours following exercise using your own scoring system of 1-10. Compare it on non exercise days to the days when you exercise. There's usually a pretty strong correlation.


Personally...
For me it's about the endorphins. I've had my days of wanting to get bigger, leaner, stronger etc and obsessing over the best way to achieve this. These days I sometimes find myself wanting to exercise when I've been lethargic for too long or on days when I'm feeling less positive. It's taken me a while to realise, but my "buzz" is the endorphins... go and find yours.


Don't forget to follow me on Twitter (@MichaelD_PT) and YouTube

9 1/2 Things I Like About CrossFit

As it continues to popularise, the word on many people’s lips at the moment is “CrossFit”.

From celebrities to professional sports teams to Olympic lifters to average Joe’s – it seems everyone has an interest in CrossFit.

 

In many circles and among many of the highly regarded strength coaches that I read, the word “CrossFit” is almost a swear word; many feel that it contradicts a number of their pre-determined philosophies and scientific approaches to training and periodisation.

 

While I don’t regularly visit a CrossFit facility (I’m not using the “B” word!), call myself a “CrossFitter” nor condone some of the workouts that I’ve seen posted, such as high repetition Olympic lifts, there are some great principles in CrossFit that I DO like and some of the positive impacts it’s had on the general exercise community are admirable.

 

You can find endless blogs available online moaning about CrossFit from an external point of view; if you want that you’ll need to look elsewhere. I’m going to flip it around and offer “9 ½ Things I Like About crossFit” as a non-CrossFitter.

 

It has helped people to diversify workouts

CrossFit has helped people to move away from the traditional bodybuilder style of isolation work focusing on single muscle groups each session. It has also added other elements along with resistance work. CrossFit describe their elements as: Cardiovascular, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance and Accuracy. Placing equal focus on these areas is a great way to improve both body composition, athletic performance and robustness/injury avoidance. Crossfit.com itself describes their principle as: “Our specialty is not specializing.” It’s now common place for people to include elements such as “sprints” or gymnastic work to compliment their main training.  

 

On The Minute “OTM”, Ascending Ladders, Chippers etc..

While these protocols may not be 100% accredited as a CrossFit invention; the popularisation of different interval protocols have been great for helping people to add intensity to their workouts and also increase their work volume while adding variety to workouts.

For example, “On The Minute” / “OTM” involves setting a timer which sounds each minute, then running through exercise “A” at the start of the first minute, resting with whatever time remains for that minute and then starting exercise “B” at the start of the next minute and resting the remainder of that minute. This sequence continues for the allotted time (usually 16-20 mins). Eg: A) 30 sec incline run B) 10 x Kettlebell Swings and 5 x Kettlebell Goblet Squats – 20 mins --- Or A) 30 secs Rowing B) 8 x deadlifts

Alternatively ,“Ascending Ladders” workouts involves picking two or three exercises and performing 1 repetition of each, then 2 of each, then 3 of each and so on until form begins to fail at which point you stop. Sets are performed continuously without breaks for drinks, sweat towels etc. I like to include these in clients workouts and my own workouts with “Push-Pull” ladders such as pull ups and plyometric push ups or incline dumbbell chest press and lat pulldown. It’s important to not use advanced exercises that require a lot of co-ordination such as squats or cleans unless you are an experienced gym-goer. For most, dumbbell, bodyweight or cable based exercises suit best. Though, if you’re experienced enough, bigger lifts aren’t out of the question. Aim to reach at least 8 reps of each exercise so pick wisely – nothing too easy or too light. Sounds easier than it is and will seem that way until you reach 4-5 of each. Remember if you finish on 8 pull ups you’ve just done 36 pull ups without much rest at all. Both are great examples of achieving much more volume than normal and adding intensity to workouts.

 

It has popularised Olympic Lifting to the general public

OK, so not single-handedly, but, whichever side of the CrossFit fence you sit on, there’s no denying that CrossFit has bought Olympic lifting and barbell work in general to the masses. A large proportion of the CrossFit work is based around Olympic lifts or components of the lifts such as clean, jerks and snatches – all great exercises that, if performed correctly and safely can really help improve both body composition and athletic performance. Exercises that would have previously been over-looked by many. We could talk about the negative implications of this for many but for now, we’ll keep it positive.

 

It has helped women to overcome their fear of resistance work and “lifting heavy”

The majority of women have an issue with weights in general, particularly heavy ones. CrossFit has encouraged a new breed of athletic women who take great pride in competing with the guys and targeting new “PR’s” (an “Americanism” for Personal Records aka: Personal Bests). Given the positive impact that resistance work has on physique this can only be a positive thing.

 

Strength Circuits

The traditional high repetitions, low weight, lengthy sets style of circuits such as BodyPump have been re-vamped with much more focused and beneficial circuits that can be performed in a short time as part of a workout. Examples of this might be 5 x thrusters, 5 x hanging leg raises and a 400m run, 4 times through for time. Tough, short and varied circuit that helps to not only improve cardiovascular performance but also strength as the low repetitions allow for heavier weights to be used. A much better format for a circuit than 2-3 minutes of squats for instance, where technique/form is lost quickly and little is achieved in terms of creating a stimulus to promote adaptation.

 

It has helped people to understand the importance of mobility and personal maintenance

More often than not we take and take from our bodies, expecting it to keep giving and we never give back. “Pre-hab” is a term widely used in the CrossFit community referring to body preparation and maintenance work such as foam rolling and SMR to help avoid injury and improve performance and general wellbeing. This kind of work is essential in taking care of your body, maintaining and improving mobility and general robustness. One of the biggest promoters of mobility work has been San Francisco Cross Fit’s Kelly Starrett, aka: Mobility Wod (@MobilityWOD) whose book: “Becoming a Supple Leopard” is widely regarded as the go-to-guide for mobility and improving movement.

 

WOD’s:

One of the CrossFit click words is “WOD” – Workout Of the Day. These are posted by various CrossFit establishments on a daily basis. It’s a pre-designed, high ntensity workout that people can perform on their own or in a group and often submit their scores or results to gauge their abilities against others. While I don’t like all of the WODs that I’ve seen nor the fact that they sometimes offer relevant scalability and regressions, the idea of offering free content and alternative workouts is a great way to encourage people to think a little more about their own workouts. Especially as the workouts are often very taxing but time efficient, this will inevitably encourage people to be more active given that it will take minutes to complete rather than hours.

 

It has added much needed intensity to peoples workouts

Many times, a key element that lacks in the average gym program is intensity. Too much talking, fetching a drink, looking at themselves in mirrors and generally avoiding hard work tends to lead to a lack of results. CrossFit’s various timing parameters mean that there is much less room for socialising and wasting time during a session. Instead, participants are encouraged to push the intensity of their sessions which often reaps much greater rewards.

 

The CrossFit Games

For anyone that hasn’t seen it, go onto YouTube and search “CrossFit Games”. Basically it’s the Olympics for CrossFitters. Participants qualify for the games via open qualifiers; in February and March 2012 over 70,000 people from 73 countries competed in these open qualifiers. The next stage, the regional qualifiers take place in 17 regions where the top 1,500 men and women competed in live events to win one of 100 or so places in the finals. The finals stage is The CrossFit Games which result in competitors from around the world competing side-by-side in an array of events spanning roughly a week with multiple workouts/competitions on each active day (there are rest days scheduled during the week). These events now fill sports stadiums and show on ESPN – now that’s no small event!

 

What’s really interesting about the format is that competitors don’t find out the exact event format and structure until the day of the event. That way they can only train specific movement patterns but can’t train for specific events.  The aim? To find “The Fittest Man and woman on Earth”.

 

The half... Introducing Competition to Workouts

This is good AND bad.

Good: Again the intensity of the workout will inevitably increase and it can be a good way to put yourself against others and gauge progress.

BAD: Technique and form can often suffer once competition enters focusing on quantity over quality. This is where injuries increase and the benefit of the workout decreases.

This is where any people blur the line between CrossFit and a “sport” and CrossFit as a “Workout” – but that’s a discussion for another day!

 

Conclusion:

While there are a number of principles of CrossFit that I feel are questionable and, in some ways, unwise to promote to the general public such as complex workouts for the average gym user, there’s no doubt that the CrossFit community have had a positive impact on the exercise industry as a whole. A relatively new concept (established officially in only 2000) in comparison to traditional resistance training, I’m sure CrossFit is going to be around for years to come as they continue to grow and tweak their product. With over 6,000 affiliated establishments currently practicing CrossFit, it’s not going anywhere anytime soon!


Don't forget to follow me on www.Twitter.com/MichaelD_PT (@MichaelD_PT) and YouTube