Start With The Basics... And Then Add Load

If you walked into our gym at any given time, you’d find a bunch of experienced lifters and a bunch of new members – potentially even someone on their first session – and they’d all be doing the same movements.  Here’s why:⁣ ⁣ Every human should have technical proficiency in the basic human movement patterns; squat, hinge, push, pull, lunge, carry. Once our members are competent in the main movement patterns, then we can start to add load and variation.⁣ ⁣ To clarify:⁣ Step 1: LEARN the basic human movements.⁣ ⁣ Step 2: add intensity, volume and variation. ⁣ ⁣ Step 3: there is no step 3 – continue step 2… forever.⁣

If you walked into any high-performance facility in the world such as an AFL club or an NFL team, their program is going to look the same, with only a few slight variations. 80-90% of their strength training is going to be some form of pushing, pulling, squatting, hinging, lunging and carrying. The last 10% or so is just fluff – generally it’s injury prevention work specific to that sport.⁣ ⁣ The movement patterns stay the same. The load, the volume and the exercise variation is what changes.⁣ ⁣ Take a horizontal pushing pattern for example;⁣

You’d start with a push-up say for 5 reps.⁣

First progress that to 8-12 full range reps with bodyweight (volume) then add some load to your back (intensity). Once you can get 8-12 reps with 10kg on your back, go to 15 or 20kg and continue building (more load = more intensity). Eventually you’ll get bored or you’ll need a partner to load your back so you might choose to transition to a flat dumbbell press (variation).⁣

We’ll still be performing the same movement pattern – horizontal push – but the variation has changed. After working on that for a few weeks or months then you could move to a bench press (more variation, same pattern). The same could be said for a squat i.e. air squat, goblet squat, front squat, back squat… and all other basic patterns.⁣ ⁣ You’re never too good to advance past the basics. They will continue to work.⁣ ⁣ For an effective program - spend 80-90% of your program on the basics. Add volume, intensity and variation. That’s it. Simple. Not easy #one22 #basics