Keep it Simple Stupid

Keep it simple stupid!⁣ ⁣ Training is simple. People like to make it out to be more complicated than it needs to be. ⁣ ⁣ While more advanced athletes such as Usain Bolt and Lebron James need more complex programming - the same is not true for 99% of the population.⁣ ⁣ What you need is a basic program and you need to stick to it consistently.⁣ ⁣ That’s it.⁣ If your goal is strength – aim to lift more weight than last week.⁣ If your goal is speed or power – aim to move faster than last week.⁣ If your goal is size – lift the same weight for more reps than last week and eat more food. ⁣ If your goal is endurance – aim to run further or cover the same distance but faster than last week.⁣ If your goal is fat loss – eat real foods, mostly plants and not too much. You can’t out train a bad diet.⁣ It doesn’t have to be more complicated than that.⁣ ⁣ Here’s an example template to use if you’re a local athlete and strength train twice a week.⁣ ⁣ Day 1:⁣ Jump: Box jump 5x5⁣ Squat: Box squat 5x5⁣ Push: Bench Press 5x5⁣ Pull: Inverted row 5x5⁣ Core: Paloff press 5x5 L & R⁣ ⁣

Day 2:⁣ Throw: Keg toss 5x5⁣ Hinge: Deadlift 5x5⁣ Push: Overhead press 5x5⁣ Pull: Chin-up 5x5⁣ Core: Banded dead-bugs 5x5 L & R⁣ ⁣

5 exercises and you do 5 sets of 5 on each. Don’t kill yourself - if you had to you should be able to get 8 reps out but stop at 5. ⁣ ⁣ This way you’ve hit power, lower body strength, upper body strength and core strength in each session. As well as developing coordination on the big 6 primal movements – hinge, squat, horizontal push & pull, vertical push & pull. Progress each week by adding weight to each lift 1-2.5kg on the 4 main lifts.⁣ ⁣ It’s not exciting, it’s not perfect. But it’s a great starting point. ⁣ ⁣ Yes, you could add in some specific accessory work for your sport or situation and feel free to message us about that. But stick to a template like this throughout the season and you will get stronger. You will become more resilient to injury and you will improve your performance on game day.⁣ ⁣ A poor program executed perfectly is better than a perfect program executed poorly. Here’s @dannyclacks hitting some safety bar box squats ✌🏼#one22