Crossfit and 16.3

Today I decided to do 16.3, for those of you who don't know this is the lad test test in a string of workouts for the Crossfit open. CrossFit Games  then proceeds to the open regionals for those who qualify then off to Carson for the actual games. 

Now CrossFit is a training programme which builds strength and conditioning through a variety of different workouts. In these workouts many aspects of fitness are covered from gymnastics, to  weightlifting and as far as a triathlon based workouts at the games. Games you may ask? This is run every year in Carson where all the top CrossFit athletes from around the world take on events over three days to determine the fitness man and women on earth. Prior to this there are regionals and a open so anyone has the opportunity of going. Some of the professional athletes such as Rich Froning, Dan Bailey and Stacie Tovar who are ones that I personally support are in ridiculous shape and could step on stage with professional bodybuilders and wouldn't look out of place. Now with the rise of CrossFit so has the criticism of the sport, mainly because its all about doing things as quick as possible, with form sometimes leaving a little to be desired. Kipping Pull ups is an aspect which has got the most grief due to the swinging phase of the movement, as oppose to just pulling straight up, with many other exercises being adopted with a variation for Crossfit. Check these out online, some of them can be very useful, all down the individual on preferences.

CrossFit I occasionally include in my programme as either a cardio based workout or something strength related just to mix my workouts up. Now today workout Being 16.3 (as it's the 16th CrossFit games) was quite advanced with snatches and muscles ups but below are a few you could try if you're just starting out.

Jacks cardio burner!! 

400m Row
15 Box Jumps

12 burpees
8 clean and press (half of BW on bar)

 

5 rounds in the shortest time possible.


Murph - As quickly as possible.

1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

Fran - Quickly as possible.

Thrusters (Front squats to push press)
Pull ups

Rounds of 21,15,9.

Give these a go and post you times in the comments below.

Jack

How do I become a Personal Trainer?

I get asked this question a lot by clients, from mates or even people that just see me with a ‘Personal Trainer’ T-shirt on in the gym. The one thing you need on paper is the minimum of a course which allows you to personal train. I would always opt for Level 3 Reps, as this is one of the most recognised in the industry. For me though this is only the basis to any PT, there are so many other factors which must be addressed. 

You must have passion for what you're doing. In order to get the best out of your client you must really be able to understand what they're going through, being passionate about the task you've set them shall motivate them more, in turn both you and them receiving the best session. Don't forget its not just them you are trying to benefit from the session but also yourself through experience, experiments and overall satisfaction. 

The knowledge of the industry has to be high due to the fact that a majority of PT’s now are self-employed. This meaning you have to set up your own company, manage your accounts as well as largely gathering all your own clients. Nothing is given to you on a plate. Your knowledge of fitness must be of the highest standard! Clients will come to you from all different walks of life, some with no knowledge themselves as to what to do, some maybe be PT’s themselves and are looking for a new and adventurous way to mix up their training. You must always think out the box, be doing something new with the clients. So many people just go through the same ritual of 4x10 on every machine in the gym with their client. This will get them no where, I promise. You must be willing to mix it up, bring new equipment into the gym, use HIIT, Giant Sets, mini circuits, bodyweight exercise. These are all things that people will not fully push themselves with when training alone but are quick, simple and hardcore for many, because an hour will soon pass you by. 

Lastly you've got to look the part yourself. My worst experience I have ever had was a PT eating a chocolate bar whilst training a client!!! It comes down to the saying ‘to talk the talk you myst be able to walk the walk’. Don't get me wrong you don't have to look like your just about to walk on stage of the Arnold Classic but you must look the part, someone for your client to inspire to look like. You've also got to be at the level where you can demonstrate the exercises with ease and not be struggling when demonstrating a clean and press with the bar. 

So there you have it, three steps to becoming a personal trainer. Its a hard industry to make it in and stay in but so rewarding in the long term. Good Luck

Should I track Macros??

Should I track my macros all year round?

'Should I track my macros all year round?'.  This is a common request of many people just starting out in the gym as they believe tracking macros is a must. They see fitness models, top athletes advocating it on their social media pages from all their peeped meals prepared for them by companies and believe they should therefore do the same. Any yes this is great for those of you who have this money at disposal but, many of us don't and therefore cook there own meals and therefore track their macros. He are my thoughts on it

1) If you're looking to compete in a show you must track your macros in order to cut your body fat in order to look more atheistically pleasing when on stage. It's therefore a must to track your calories and furthermore the protein, carbs and fats you're eating within that. Protein needs to remain high in order to promote muscle recovery, whilst you may drops carbs as you no longer need such a high energy intake as you're trying to use body fat as energy. Marcos tracking is then essential to monitor exactly the quantity of these to meet your individual needs.

2) Tracking macros when I'm just starting out. I think this is something you must do when you're beginning in the fitness world. You're knowledge at this time is very limited and you don't yet understand what your body needs in order to promote growth. You can follow a plan of a celebrity trainer or your best mates and everyone's body reacts differently. Tracking your macros will allow you to see changes within yourself, what percentage of each macros work best for you in order to reach a goal. Always keep the protein content high but carbs and fats can change as you will react slightly different to them. 

3) 'Should I track macros in my off season'. If your understanding of nutrition is good and know how your body reacts to certain foods and quantity then tracking macros isn't too essential. Your goal at this point is to put mass on, growing stronger and no doubt larger so your food intake is going to be higher. Furthermore if you look at your plate and see 40% carbs, 40% protein with the remainder as fat then your on the right track. 5-6 meals a day looking like this and your no doubt reaching the macros you should be meeting anyway. 

Lastly don't let it rule your life. The gym and fitness in general isn't your life, there are so many other things that are more important. So occasionally don't weigh out your food, go out for something to eat, have a huge cheat meal. Live a little. Many people in the industry get so stressed about every fine detail, yes if your a world famous fitness model or you're just about to debut at your first show but if your just doing it for a hobby don't get so worked up about it. Stress will cause you to be less focused on the task, become less efficient, demotivation and you won't be reaching your goals. Enjoy fitness for what it is, fun!!!

Park Run

Park Runs

Recently on my travels back from Melbourne I was sat next to a gentlemen and got talking everything fitness. He mentioned how he'd  taken part in a Park Run around Albert Park, better well known for where the Australian Formula 1 takes place. I therefore thought I'd write a quick entry on running and how you can make it fun through things such as park runs.

 Park runs are the new must thing to do both in England and branching overseas. Every Saturday at 0900 there are many buddying runners getting their trainers on to run a distance of 5km around their local park. The turn out for these have gone through the roof with many peaking at 600 people, and with some reaching into the thousands. It's all so simple to do. Just go onto their website, register then you'll receive a ticket pre racing which is then scanned one you've finished the race. This information is then emailed or dropped to you via a text telling you your time, rank overall and rank for your age group. The main aim to most taking part is to beat their personal time but the competitive atmosphere is still there especially amongst the somewhat older members. I forgot to add the crucial element of the whole things, it FREE!!! So get out there and test yourself over 5km but most importantly have fun and stay active.

A few tip to prepare or help better your 5km time.

1) Relax and enjoy. This is what many fail to do when doing any sport. Don't always get to worked up on time and if you're improving, just enjoy the run.
2) Buy yourself a good pair of running based trainers then fit you correctly and meet your running style requirements.
3) Don't just run in preparation for the run itself. Cross training is a great element to include in your training such as rowing or swimming. These are all looking to build up your cardiac output levels, thus helping when it comes to the run.
4) Mix your running based training up. Include intervals, fartlek and steady state into your programme throughout the week, training in these different zones will enable you to improve.

So there you have it. Get down to your local park and start running.

Don't forget to follow me both in Instagram and Twitter.

Jack

Writing programmes

I'm currently away in New Zealand with work and am therefore having a week off totally from training, well when I say totally I've still programmed in 3 HIIT sessions in just to keep everything ticking over. No more than 25 minutes from start to finish. This personally helps me to keep focused and aids in keeping the muscles loose. This week away has come at the right time as I'm going to start a new programme when I get back gearing up for the summer. Plenty of hours on the plane has ensured I write out my new programme in detail so I thought I would elude to a few keys points to help. 

1) Ensure you have a goal in mind prior to writing. Set yourself a broad goal, such as putting on 5kg of muscle by July. Then split these goals down, micro goals, like a 6 week programmes within that. Again take into account if you want to be 5kg heavier but yet lean, than you need to put more weight on through the bulking phase. 

2) Setting goals use SMART goals.

Specific - make your goals are exactly what you want from your training. 

Measurable - use a system to see you're growth, thus helping motivation when you succeed. Weighing yourself and measuring certain muscles groups for example. 

Attainable - can you reach these goals or are they out of reach?

Realistic - you can go big with your goals but know your limit. Not achieving these could end up in demotivation.

Time Specific - set goals to a time scale and make sure you're always on target to meet them. 

3) Make sure you schedule in rest. Don't just train every day of every week and expect results. Add in rest, this is the time to grow. Hit you're workouts hard, eat well and grow with rest. 

4) Include compound exercises. Go heavy on these, bring shock and trauma to the muscle, then isolate the muscle with higher reps to build size and bring detail to the target muscle group. 

5) Don't spend too long in the gym!! Get a good warm up in, hit the muscle hard with adequate rest in between to reach your optimum level with your next set but don't spend ages, texting your friends. Hit the muscle hard and get out. You'll also keep the pump better throughout the workout and not annoy your fellow gym goers by spending ages in a piece of equipment. 

So 5 easy steps to planning your workouts, now get to it. 

Jack

Keeping in shape whilst away!!

Now with everyone paid off the crazy bills from Christmas it's time for a holiday, which is one of the reason why I'm writing this with you in mind. Furthermore I'm currently out in Australia for work and a, on the same position as many of you without a gym.

Firstly what your eating is the most important. Now I know your on holiday and you've got to relax therefore meaning you can eat and drink what you want, but as always do it in moderation. If you can go for the healthier option then do. Now I know how hard that can be with most countries washing salads in their own water meaning it's not the best thing to eat, trust me I know I'm struggling in India at the minute. But try and pick up the protein options and not the fried food!!!! With the alcohol side go with the lighter calorific drinks, stay away from the beers and instead opt for a gin and tonic.

Now on to the workout, if there is no gym to do your usual workout and only your room then what do you do?? You can still do a muscle building workout in your hotel room with just your own bodyweight. You can use easy exercises like press-ups, squats, dips and burpees onto advance exercises such as crab walks, ice skaters, crocodile walks and even as far as handstand push ups. So putting this all into your hotel room circuit:
20 press ups,
length of your room crocodile walk,
30 squats, crab walk length of room,
10 burpees,
15 dips.
 For press ups, squats and dips use time under tension for a count of 4010. This will add that little bit more too your workout, helping with the building phase. Give this a try for four rounds, changing if needed the number of reps to your specification.

If the weather is nice and you want to get outside you can also have a get workout. Use any poles you can pull bodyweight too, eg pulls ups, or rowing movements. Use benches for dips along with bars for bodyweight skull crushers. Involve sprints, walking lunges along with squats and you'll have yourself a great workout, all using your bodyweight.

So next time your in your hotel room not knowing what to do for your phys for the day give the above a go.

Jack

Chest Day - Bench Press

Bench Press

Now of course Monday was international chest day and every bench in every gym is going to be busy. That's why I trained yesterday!!! Good little tip if you don't want to be distributed and be hours in the gym trying to train chest. Train a different day!!! However the main reason as to why I'm writing this entry is to really focus on how you bench.

The bench press has so many different variations and of course rep ranges which can be used depending your goal from the exercise. Now recently I've opted for a closer grip, pinning my elbows in. This has aided with removing a lot of front delt for the exercise, along with greater lower chest development. This however caused me to push the bar slightly forward when going heavier as oppose to going straight up, meaning I wasn't getting all the power through the movement that I was actually generating. 

This caused me to totally change up my grip placement yesterday, opting for a wider press. The best way to describe it is lie flat on the bench with your arms at right angles, this is your grip placement. This taking into account your back width along with limb length. This grip placement is more of a powerlifting based placement, hence getting mor speed thus power through the push phase. I managed to go slightly heavier than normally, along with it targeting my chest a lot more as a whole. I also managed to hit higher reps and on the descent in weight, hit a PB at 100kg for 12. Some may say however the range of movement is a great deal less, but with correct rep ranges and programming it will aid you more in the long run. 

The rest of my workout followed on very much the say, focusing more on exploding in the concentric phase. Incline DB press focusing on lowering the weight over a four count, exploding up. Take the weight down to really use tempo to generate the power, thus working the muscle slightly different to normal. Flies and dips followed along with clap press ups to finish to really generate the explosive speed/power. 

Now the pump post workout was insane, mainly due to the change up in tempo and ethos of training. Make sure you always keep this in your routine in order to less likely plateau, keeping the body guessing. 

Now even though it's Wednesday, go and hit Chest again!!!

Jack