The Fitness Journal

Ten to one’s is a training method that I occasionally use for bodyweight conditioning. In this method you perform 10 reps of a sequence of exercises, then 9 reps, 8 reps ….. For example, I took some boxers through a series last night that was made up of:

• jumping jacks
• burpees
• pushups

I generally program short breaks between circuits so that it is performed as a high intensity interval training session.

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If you are interested in me working with you to achieve your health and fitness goals, go to busy-fitness.com/online-personal-training/
Train Smart, Love Life.
Wayne

It is important to train with a variety of set and repetition patterns. Unfortunately many people stay with the bodybuilder style 3 sets of 8-12 repetitions for years at a time. For a change try the 5 sets of 5 repetitions approach. It is a good approach to getting bigger and stronger that has been used for years, especially in the sports performance arena. Try it out in your basic lifts e.g. benches, squats and deadlifts.

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If you are interested in me working with you to achieve your health and fitness goals, go to busy-fitness.com/online-personal-training/
Train Smart, Love Life.
Wayne

Have you been on the same training program for 6-8 weeks or more?

If so, are you getting the results you want?

If so, great!, if not, perhaps it’s time for a program change. If you have been doing full body workouts, change to a split. If you have been on a split, try a full body program for a while. If you have been doing high volume training, give low volume a go and vice versa. Remember you can always come back to your current routine later and you may well find that the change means that you start making even more progress.

Remember to sign up for my newsletter and download your free Exercise Guide.
If you are interested in me working with you to achieve your health and fitness goals, go to busy-fitness.com/online-personal-training/
Train Smart, Love Life.
Wayne

Undulating non-linear periodisation is a method of planning your training in which your repetition scheme and workout goal changes on a workout by workout basis. For example, workout one may be 5 reps (strength), workout two 15 reps (muscular endurance)and workout three 10 reps (muscle growth.) This method of periodisation is advantageous in comparison to linear periodisation in respect to improving fitness elements across the board and not letting any element decline while you focus on another element.

Remember to sign up for my newsletter and download your free Exercise Guide.
If you are interested in me working with you to achieve your health and fitness goals, go to busy-fitness.com/online-personal-training/
Train Smart, Love Life.
Wayne

Grip strength is important in a number of sports (e.g combat sports like wrestling) and in day to day life (e.g. opening screw top bottles) and so should be trained - try farmer’s walks, thick grip bar work, reverse curls, wrist rollers etc.

Remember to sign up for my newsletter and download your free Exercise Guide.
If you are interested in me working with you to achieve your health and fitness goals, go to busy-fitness.com/online-personal-training/
Train Smart, Love Life.
Wayne