Random thoughts installment #01
1. Strength must be maintained in-season, there’s no point getting all jacked and athletic in the off-season and then doing sweet f.a in-season. Injuries, weakness and slowness will be coming for you.
2. Train the body as a whole, the amount of consults I do where an athlete will tell me they’re on a bodybuilding split trying to put on size for a season. This program will be 4x10 bench, 4x10 db press etc with no lifting percentages or any real structure, hit the gym and do what you feel like. Most of the time that sort of lifting will only be targeting type 1 fibers, which don’t really have a carry over to sports performance. Not sure on how to program or train yourself? Ask someone who does, ask and you shall receive.
3. The only thing stopping you from your goals is you, your poor mindset, you telling yourself you can’t achieve it, or laziness. Set a goal, make a plan, commit to it and stick to it (try telling people your goals, then you might actually stick to it). Getting shit done is the best method for success, the pro’s aren’t awesome athletes because they fluked (most of the time) their way to it, they worked hard.
4. Prioritize pulling over pushing, some say use a 2:1 ratio some say 3:1. Personally I roll a 2:1 so when im planning out a new phase I literaly sit there and classify every exercise and make it work. 95% of my athletes are anterior dominant; think what we were brought up with (all that bodybuilding BS). It was cool to hit the gym and do bench press and bicep curls. No “back” work at all, it was almost lame to do pull-ups when I used to be a gym rat. I ended up being that 20 y.o who could push out a 140x1 bench but couldn’t do 10 pull-ups, pathetic I know but I was a product of my environment. Back to the meat of this point, post chain development is key; I’m talking from hamstrings to upper back! Its all weak for A LOT of athletes and general trainers.
5. Mobility is a pillar of performance, everybody has problems with it. If you’re on a half hour session with your coach and they’re just smashing you in the gym hoping for a “tough session”, ditch them because those times are done. Prior to even contemplating the thought of a lift you should have performed; SMR, thermogenic warm-up, mobility, dynamic movement etc. I know what you’re saying I don’t have time; you do everyone’s got time.
6. If you’re not embarrassed by what you were doing 2 years ago, you’re not learning enough (training wise)
7. Sleep is a pillar of performance, you need to sleep to recover and grow. You can’t get results and not sleep adequately.
8. The age of entitlement, nobody owes you anything. Yeah you did a 3 year sports science degree, congrats any degree is hard work but the likelihood you’re getting a pro job out of it? Slim to none. You’re going to have to volunteer, train for free, intern, hussle. You name it, you’re going to have to do it. As @woodfordssc say’s he knows people with masters degree’s in sales, now so why would you come straight out of a bachelors and expect to be given a position? You’re low on the totem pole, put in the hard yards and work your way up. No jobs in Australia? Make one, go out and have a crack. Don’t know how? Ask someone who does. Scared of what people will think of you if you fail? Who cares, your real friends will support you no matter what.
9. Get a massage by a real masseuse/sports massage. That local $20 Chinese shack isn’t going to be doing much. Like everything in life you get what you pay for. Here’s a story, last weekend I was having a conversation with a guy (whilst on holiday) about pain in his hips/low back I thought to myself that I could really help him out with some basic mobilizations and stretches. So I did, because im a good bloke. He then asks how you can alleviate that pain, I tell him go to x,y,z at this place and then he says “Fuck, im not paying that for a massage, I’d rather spend that on a carton of Jack Daniels”. And there we have it people, that is whats wrong with society.