My clients are really killing these days. They are just really seeing the results. Whether they are looking to lose weight, put on size, get stronger, or just feel better ==> everyone is stepping up.
Here is a review from Peter Baker, who is someone I have been working with for a while. Peter was one of the first people to reach out to me about Kettlebell Instruction, and he killed it back then. Now Peter is juggling the bells that he used to snatch. He is double pressing bells he used to cheat press. Peter is a lot more muscular now, as noted by his over 100lb deadlift improvement. Here was Peter's original review:
Faizal's method of instruction was clear cut and very lucid. I have been kettlebelling for about two years now, and still learned a great deal from him. People in the Tampa area would do well to hire Mr. Enu (especially the yuppies living in his area--Bayshore). With his lucid style, clear explanations he earned his ten.
And here is the updated one:
Years ago when I met Faizal I didn't know that I could or that I would be doing the things I am doing now. I never thought that I would deadlift over 400lbs. I never thought I could strictly press 96lbs over my head, with an awkward leverage due to holding two kettlebells. I never thought I would be snatching, for reps, a 32kg kettlebell. I never thought I could snatch a kettlebell, with 15 seconds of rest between sets, for around 25 minutes. I also never thought I would be doing clean and jerks for reps with a pair of 32kg bells.
Back then, I couldn't press a 32kg bell for more than three reps. Forget a double press. Back then my deadlift was a hundred pounds less. Back then I was terrified to snatch a 32kg kettlebell. Differences between then and now are astounding. You readers, do the math.
And the ladies are into it also, here is a workshop review, from Stacey:
"Faizal, thanks so much. The Core and Joint Mobility Workshop was awesome and I would highly recommend it to anyone interested in strengthening their core and improving flexibility and posture. I love working with kettlebells and I especially appreciate the detailed way you go about teaching each and every movement. As a personal trainer fairly new to the field I feel it's important to learn from the best instructors! I look forward to more workshops and classes!"
Here is another one from Brittany:
Since taking Faizals beginners kettlebell workshop my fitness has gone
nowhere but up. I've since taken his intermediate level workshop in
addition to private training sessions. Unlike traditional personal
training, Faizal just doesn't simply tell you to do something, he
explains the reasoning behind every correction and movement. This
gives you the tools to truly learn about kettlebells, rather than just
paying someone to walk you through a workout. As a member of the
military, the carryover from using kettlebells has been substantial.
It takes me a lot longer to feel fatigue while running, I am much
stronger and I have had positive changes in my physique. This will
help me do much better on my fitness exams. Kettlebell training with
Faizal has been the most productive training I have ever done! (and she has done a lot)
Brittany and her husband have both taken my workshops, became clients and recently cancelled their gym membership. Why? The only reason that matters....RESULTS, tangible, visible results.
If you are on the fence about kettlebell training, it works. There is no question, if you put in the work.
Contact me to schedule an initial consultation! faizalenu (at) yahoo.com or 813-951-7470.
Friday, September 24, 2010
Tuesday, September 21, 2010
Tampa-area kettlebell workshops
10/02 -- Kettlebell Excellence Series: Introductory Kettlebell Workshop
10/09 -- Kettlebell Excellence Series: Intermediate Kettlebell Workshop
10/23 -- Kettlebell Excellence Series: Introductory Kettlebell Workshop
All workshops will be held at XtremeAthletix (1505 W Cypress St., Tampa, FL 33606) on Saturdays from 10:30 AM - 12:30 PM.
To register, go to http://www.xtremeathletix.com, then click on "Workshops & Events"
Bring a towel and water and flat-soled shoes!
10/09 -- Kettlebell Excellence Series: Intermediate Kettlebell Workshop
10/23 -- Kettlebell Excellence Series: Introductory Kettlebell Workshop
All workshops will be held at XtremeAthletix (1505 W Cypress St., Tampa, FL 33606) on Saturdays from 10:30 AM - 12:30 PM.
To register, go to http://www.xtremeathletix.com, then click on "Workshops & Events"
Bring a towel and water and flat-soled shoes!
Monday, September 20, 2010
Best way to program the Turkish get up....
1) Teach someone how to do it correctly, without weight or with a shoe. This is critical. If this is not don't the Turkish Get Up becomes and American Roll Over.
2) Tell the to do Turkish Get Up 2x/week for 8 minutes at a time
3) Let them move up in weight when they are ready (they will know when they are ready)
==> I got someone who was barely able to do one unweighted to doing them with a 16 kg FLAWLESSLY with a 16kg) in about 1 month.
The TGU is self correcting, don't overcoach it.
Also, if they don't have kettlebells they can still practice at home.
2) Tell the to do Turkish Get Up 2x/week for 8 minutes at a time
3) Let them move up in weight when they are ready (they will know when they are ready)
==> I got someone who was barely able to do one unweighted to doing them with a 16 kg FLAWLESSLY with a 16kg) in about 1 month.
The TGU is self correcting, don't overcoach it.
Also, if they don't have kettlebells they can still practice at home.
Wednesday, September 15, 2010
South Tampa Kettlebell workshops!
Upcoming Kettlebell Workshops in South Tampa:
09/18 -- Kettlebell Excellence Series: Core & Mobility Kettlebell Workshop
10/02 -- Kettlebell Excellence Series: Introductory Kettlebell Workshop
10/09 -- Kettlebell Excellence Series: Intermediate Kettlebell Workshop
10/23 -- Kettlebell Excellence Series: Introductory Kettlebell Workshop
10/30 -- Kettlebell Excellence Series: Core & Mobility Kettlebell Workshop
11/13 -- Kettlebell Excellence Series: Intermediate Kettlebell Workshop
12/04 -- Kettlebell Excellence Series: Introductory Kettlebell Workshop
All workshops will be held at XtremeAthletix (1505 W Cypress St., Tampa, FL 33606) on Saturdays from 9:30 - 11:30 AM.
Bring a towel and water and flat-soled shoes!
09/18 -- Kettlebell Excellence Series: Core & Mobility Kettlebell Workshop
10/02 -- Kettlebell Excellence Series: Introductory Kettlebell Workshop
10/09 -- Kettlebell Excellence Series: Intermediate Kettlebell Workshop
10/23 -- Kettlebell Excellence Series: Introductory Kettlebell Workshop
10/30 -- Kettlebell Excellence Series: Core & Mobility Kettlebell Workshop
11/13 -- Kettlebell Excellence Series: Intermediate Kettlebell Workshop
12/04 -- Kettlebell Excellence Series: Introductory Kettlebell Workshop
All workshops will be held at XtremeAthletix (1505 W Cypress St., Tampa, FL 33606) on Saturdays from 9:30 - 11:30 AM.
Bring a towel and water and flat-soled shoes!
Monday, September 13, 2010
10 RKC certification tips....
1) In the snatch test, keep the bell up in the air.
2) For men, if you are within 5 lbs of making weight to snatch a lower bell, make weight.
3) For one day you will be expected to carry your bell around with you. Don't look like an amateur and farmers walk it or rack walk it. Clean it, then roll it to your shoulder.
4) Come in in shape. If you consider 20 swings a hard work out, you are not in shape.
5) If you are already an HKC, don't be arrogant when you come to the RKC (I have seen this).
6) Learn the teaching drills during the weekend. Don't expect to teach people the snatch by saying "watch me". Learn the corrective drills. I would have failed another 3 people in my group because their corrective skills were not up to par. Also, learn to recognize for errors.
7) Come to the social events. It was embarrassing in San Jose to only have 16 people show up for dinner when it should have been over 50. This is part of your education too.
8) Know proper hand care prior to the cert. If you don't know, ask someone.
9) Don't sacrifice everything else you do for the snatch test. By doing this you demonstrate that you don't understand the certification and you don't understand balanced training.
10) Show up rested. That means go low volume, low intensity the week prior to the cert. That does not mean that rest for 10 days prior.
2) For men, if you are within 5 lbs of making weight to snatch a lower bell, make weight.
3) For one day you will be expected to carry your bell around with you. Don't look like an amateur and farmers walk it or rack walk it. Clean it, then roll it to your shoulder.
4) Come in in shape. If you consider 20 swings a hard work out, you are not in shape.
5) If you are already an HKC, don't be arrogant when you come to the RKC (I have seen this).
6) Learn the teaching drills during the weekend. Don't expect to teach people the snatch by saying "watch me". Learn the corrective drills. I would have failed another 3 people in my group because their corrective skills were not up to par. Also, learn to recognize for errors.
7) Come to the social events. It was embarrassing in San Jose to only have 16 people show up for dinner when it should have been over 50. This is part of your education too.
8) Know proper hand care prior to the cert. If you don't know, ask someone.
9) Don't sacrifice everything else you do for the snatch test. By doing this you demonstrate that you don't understand the certification and you don't understand balanced training.
10) Show up rested. That means go low volume, low intensity the week prior to the cert. That does not mean that rest for 10 days prior.
Thursday, September 2, 2010
James Meerbot Snatch Test
"I recently started Russian Kettlebell training with Faizal Enu and have seen UNREAL results. After 4 MONTHS of training three times a week I have LOST 47 POUNDS. I have seen dramatic changes in more than just my weight and ability to work with kettlebells, but I have also seen tremendous gains in fitness and athleticism. This comes most in handy with my Judo training. I am no longer completely spent after each Judo training session because my conditioning has shot up drastically from doing tons swings (no exageration - sometimes as many as 28 TONS of weight moved). Any one seriously training martial arts NEEDS to train this way. I simply DON'T GET TIRED anymore.
Heck, I even got my girlfriend, who has never done any physical training in her entire life, to come and see what's its all about. So far she is loving every minute of it. No matter what you fitness level is, you will love it. If you have tried other forms of training, and haven't found something that works for you, give this a shot - YOU WILL BE GLAD YOU DID.
If you are interested in getting better at sports or lopping off some fat (or both, like me) I HIGHLY RECOMMEND taking Bayshore Kettlebell's classes. You will not be disappointed and you will be learning from the best. I learn something new EVERY session. This is not some mindless boot camp, this is STRENGTH and CONDITIONING at it finest.
I recently passed the RKC Snatch Test (100 24kg snatches in under 5 minutes) in 4:40 on my first attempt. This is after only four months of training. If you have a goal, Faizal WILL get you there. Now I am actually looking to gain weight using double kettlebell drills. You will NEVER OUTGROW this style of training, and it can be suited to your needs and goals.
I now cannot imagine life without kettlebells!"
James Meerbot
Tuesday, August 31, 2010
Upcoming Kettlebell Workshops.....
09/11 -- Kettlebell Excellence Series: Introductory Kettlebell Workshop
09/18 -- Kettlebell Excellence Series: Core & Mobility Kettlebell Workshop
10/02 -- Kettlebell Excellence Series: Introductory Kettlebell Workshop
10/09 -- Kettlebell Excellence Series: Intermediate Kettlebell Workshop
10/23 -- Kettlebell Excellence Series: Introductory Kettlebell Workshop
10/30 -- Kettlebell Excellence Series: Core & Mobility Kettlebell Workshop
11/13 -- Kettlebell Excellence Series: Intermediate Kettlebell Workshop
12/04 -- Kettlebell Excellence Series: Introductory Kettlebell Workshop
All Workshops run from 9:30 AM to 11:30 AM
Questions: Call Faizal @ 813-951-7470
09/18 -- Kettlebell Excellence Series: Core & Mobility Kettlebell Workshop
10/02 -- Kettlebell Excellence Series: Introductory Kettlebell Workshop
10/09 -- Kettlebell Excellence Series: Intermediate Kettlebell Workshop
10/23 -- Kettlebell Excellence Series: Introductory Kettlebell Workshop
10/30 -- Kettlebell Excellence Series: Core & Mobility Kettlebell Workshop
11/13 -- Kettlebell Excellence Series: Intermediate Kettlebell Workshop
12/04 -- Kettlebell Excellence Series: Introductory Kettlebell Workshop
All Workshops run from 9:30 AM to 11:30 AM
Questions: Call Faizal @ 813-951-7470
Tuesday, August 24, 2010
10 Fallacies of Logic when it Comes to Training Programs
Read any fitness-related forum, and you will see the following fallacies of logic when it comes to program design. It won't be hard to find them either.
1) "I did my current program for 1 month and lost 6 lbs. Now I am not getting results, why do I suck so bad".
The fact of the matter is that the body changes to adapt to the changing demands placed upon it. In the first month, you made a change. Now you lost weight (or gained weight, whatever) to adapt. If you do the same thing, nothing needs to change. That is why your program HAS TO change. You are essentially a new person. You need to create that "overload." More weight, longer duration, less rest, more advanced exercises ==> something has to "overloaded" to force the change. If you are doing the same stuff in your boot camp, don't be surprised when nothing changes. A good boot camp has progression that keep you challenged. If you are still doing the same mind-numbing program on the treadmill....get real?
2) If I want to pass a test, I should train by taking the test over and over. That is the SAID Principle.
The SAID Principle is Specific Adaptation to Imposed Demands. This principle is probably the most misunderstood in training. Lets take for example the RKC snatch test. There are a lot of ways to prepare for it, but what SAID is saying is that you get better at what you practice. For example, lets say you get good at swings (hip dominant movement), do you think you will get better at snatches (hip dominant movement)? Of course The mistake a lot of people make is that they practice the 100 snatches before they are ready to do 100 snatches. A lot of the snatches have poor form and they get into bad habits. Or they tear up their hands, and develop bad habits. And for every bad snatch, you have to do 10 good ones to correct the bad one.
Also, with kettlebell presses, a lot of people use different leverage presses and overload presses to develop different parts of the press. How come no one does that with swings. Let's say your goal was to press the 40kg bell. Let's say now you are pressing the 24kg. Would you just pick up the 40kg bell and try to press it?
THEN WHY IN THE WORLD WOULD YOU DO THE SNATCH TEST ALL THE TIME IF YOU CAN'T DO IT. Why not CORRECT your weaknesses instead of INGRAINING them? No hip pop, how about double swings or dead snatches. Casting the bell? How about hang snatches? Jumping your snatches? How about some double snatches. Cutting off your snatches prior to vertical? How about some overhead walks. Building volume without technique is like building a house without a foundation.
I had two people schedule sessions with me to get them to their snatch test numbers. They wanted workout. First thing I did is what them snatch. I gave them corrective exercises. Both passed with flying colors in two weeks.
3) If I combine these programs, I will get the results for both.
This one is partly right, you will usually get the results of the program, but the bad ones. For example if you combine GtG deadlifts, and RoP, and VWC, you will probably get the CNS frying of deadlift, the overtraining of RoP and, the torn hands of VWC. Usually the people that ask this type of assanine question, will ask a similar question after after being on their program/deathmarch for 9 days.
Or you also get this. I am doing this crappy program, and I am not getting results. Can I add Crossfit to this. Now I am not hating on CrossFit, but most people would benefit more by fixing the crap in their programs rather than adding stuff to it.
4) What is the goal of your training?
I will be honest with you, if you have under 18 months of training under your belt, you probably don't need to ask this question. In most cases, a generic program like ETK/RoP or Westside Barbell will work best for you. The reason I am not all type-A on goal setting for newbies is that most newbies have general, rather than specific, conditioning needs. Because of this, a generic program will usually serve the needs very well and put the trainee in balance. Usually any attempts to get specific usually throw them out of balance.
Also, with most new trainees, they don't know what is possible and what isn't. They really only know their own bodies. How can they select a goal when they don't know what is possible. Since their "goals" are not going to affect how I train them, I don't ask.
5) I saw this program on TV, I want results like that.
I will keep this one real simple. Before you invest in the results that you see on TV all the time, ask yourself how many people you know that have gotten results from that program. If you have seen the commercial more times than people you have known that have completed the program, the financial success of the program is more due to marketing success than actually getting people in shape. If you see photoshop being used during the commercials, that is another red flag.
On Biggest Loser and the like, remember these are TV shows that entertain first, and education falls by the wayside.
6) I did the first day of the program, and I felt great - should I do more.
When you are looking at a program, you are looking for the results of the program, you are not looking for "tough workouts." you not only have to take into account intensity and volume, you also have to take into account frequency, or the amount of time you have to recover. In other words, in a program, there is a logic behind each workout. Especially in higher-frequency programs like PttP and RoP, you can't go balls out everytime. This is simply GAS Principle stuff. If the program calls from frequent (3-5x/week), you can't go hard all the time.
7) If I want the results of this program, but don't like/can't do this exercise, I will just substitute this one.
I see this a lot with mass-building or strength building programs. Usually the exercises asked for in this program are heavy, full-body like like deadlifts or squats. And the fact of the matter is that some people just don't have the stones to do those lifts. Well listen guys, when you are evaluating a program, you can't separate the exercise from the protocol. So if I *double face palm* when someone asks "I want wiry mass, I will do PttP. I don't like deadlifts and side presses, can I do leg extensions and tricep kickbacks instead?" you know why.
8) Being surprised that an increase in one lift does not lead to an increase in the main lift.
For example, a lot of people are surprised that a increase in the leg press does not lead to an increase in the squat. Or that an increased bottoms up press may not lead to an increase in pressing. In a leg press, the hip extension is at a different angle than the squat. Also, your hips are supported. Very different than a squat. Totally different exercise. Also, when you do special presses like the bottoms up press or push presses, it only helps if the special press corrects what is the weak link in your normal presses. Follow what the Westsiders do. Do the main lifts, and select corrective exercises based on your weak points.
Also, don't try to say, I can stack press the 24kg and 16kg 6 times, that must be the equivalent of pressing the Beast. Maybe, maybe not. If your have hard time "anchoring" the Beast, stacked presses are not going to help.
9) If a program calls for this exercise, and I pick a harder variation for this exercise, the program will be better right?
Wrong Kimosabe. I hear this a lot with stuff like RoP and VWC. In right of passage, I hear "I am going to do ladders, but I am going to do them bottoms up because it is harder." You are going to fry your CNS doing that. Just lift a heavier bell. Or for VWC/MaxVO2, can't I do Jerks instead, they are harder. Well smart guy, that program with long cycle is that the exercise takes longer, not a great fit if you are working in :15 intervals. Again, the creator of the program is not holding out on you, don't try to "enhance" programs in this way. When you develop a PROGRAM the exercise is as much as part of the the program of the protocol.
10) Asking "Which program is better?"
Here is another one I see on the forum. It is really annoying. Look people, any program that has any type of long-term clout works for something, IF you do it. There is something hidden when poeple ask this question. What they are really doing is taking the accountability away from them and putting it on the program. The better way to evaluate a program is:
* What are my objectives?
1) Does the program sastisfy my objective?
2) Is it doable/feasible?
==> If the answer to these two questions is "YES". Do the program. Commit to it.
Usually people that ask this question also play program roulette.
1) "I did my current program for 1 month and lost 6 lbs. Now I am not getting results, why do I suck so bad".
The fact of the matter is that the body changes to adapt to the changing demands placed upon it. In the first month, you made a change. Now you lost weight (or gained weight, whatever) to adapt. If you do the same thing, nothing needs to change. That is why your program HAS TO change. You are essentially a new person. You need to create that "overload." More weight, longer duration, less rest, more advanced exercises ==> something has to "overloaded" to force the change. If you are doing the same stuff in your boot camp, don't be surprised when nothing changes. A good boot camp has progression that keep you challenged. If you are still doing the same mind-numbing program on the treadmill....get real?
2) If I want to pass a test, I should train by taking the test over and over. That is the SAID Principle.
The SAID Principle is Specific Adaptation to Imposed Demands. This principle is probably the most misunderstood in training. Lets take for example the RKC snatch test. There are a lot of ways to prepare for it, but what SAID is saying is that you get better at what you practice. For example, lets say you get good at swings (hip dominant movement), do you think you will get better at snatches (hip dominant movement)? Of course The mistake a lot of people make is that they practice the 100 snatches before they are ready to do 100 snatches. A lot of the snatches have poor form and they get into bad habits. Or they tear up their hands, and develop bad habits. And for every bad snatch, you have to do 10 good ones to correct the bad one.
Also, with kettlebell presses, a lot of people use different leverage presses and overload presses to develop different parts of the press. How come no one does that with swings. Let's say your goal was to press the 40kg bell. Let's say now you are pressing the 24kg. Would you just pick up the 40kg bell and try to press it?
THEN WHY IN THE WORLD WOULD YOU DO THE SNATCH TEST ALL THE TIME IF YOU CAN'T DO IT. Why not CORRECT your weaknesses instead of INGRAINING them? No hip pop, how about double swings or dead snatches. Casting the bell? How about hang snatches? Jumping your snatches? How about some double snatches. Cutting off your snatches prior to vertical? How about some overhead walks. Building volume without technique is like building a house without a foundation.
I had two people schedule sessions with me to get them to their snatch test numbers. They wanted workout. First thing I did is what them snatch. I gave them corrective exercises. Both passed with flying colors in two weeks.
3) If I combine these programs, I will get the results for both.
This one is partly right, you will usually get the results of the program, but the bad ones. For example if you combine GtG deadlifts, and RoP, and VWC, you will probably get the CNS frying of deadlift, the overtraining of RoP and, the torn hands of VWC. Usually the people that ask this type of assanine question, will ask a similar question after after being on their program/deathmarch for 9 days.
Or you also get this. I am doing this crappy program, and I am not getting results. Can I add Crossfit to this. Now I am not hating on CrossFit, but most people would benefit more by fixing the crap in their programs rather than adding stuff to it.
4) What is the goal of your training?
I will be honest with you, if you have under 18 months of training under your belt, you probably don't need to ask this question. In most cases, a generic program like ETK/RoP or Westside Barbell will work best for you. The reason I am not all type-A on goal setting for newbies is that most newbies have general, rather than specific, conditioning needs. Because of this, a generic program will usually serve the needs very well and put the trainee in balance. Usually any attempts to get specific usually throw them out of balance.
Also, with most new trainees, they don't know what is possible and what isn't. They really only know their own bodies. How can they select a goal when they don't know what is possible. Since their "goals" are not going to affect how I train them, I don't ask.
5) I saw this program on TV, I want results like that.
I will keep this one real simple. Before you invest in the results that you see on TV all the time, ask yourself how many people you know that have gotten results from that program. If you have seen the commercial more times than people you have known that have completed the program, the financial success of the program is more due to marketing success than actually getting people in shape. If you see photoshop being used during the commercials, that is another red flag.
On Biggest Loser and the like, remember these are TV shows that entertain first, and education falls by the wayside.
6) I did the first day of the program, and I felt great - should I do more.
When you are looking at a program, you are looking for the results of the program, you are not looking for "tough workouts." you not only have to take into account intensity and volume, you also have to take into account frequency, or the amount of time you have to recover. In other words, in a program, there is a logic behind each workout. Especially in higher-frequency programs like PttP and RoP, you can't go balls out everytime. This is simply GAS Principle stuff. If the program calls from frequent (3-5x/week), you can't go hard all the time.
7) If I want the results of this program, but don't like/can't do this exercise, I will just substitute this one.
I see this a lot with mass-building or strength building programs. Usually the exercises asked for in this program are heavy, full-body like like deadlifts or squats. And the fact of the matter is that some people just don't have the stones to do those lifts. Well listen guys, when you are evaluating a program, you can't separate the exercise from the protocol. So if I *double face palm* when someone asks "I want wiry mass, I will do PttP. I don't like deadlifts and side presses, can I do leg extensions and tricep kickbacks instead?" you know why.
8) Being surprised that an increase in one lift does not lead to an increase in the main lift.
For example, a lot of people are surprised that a increase in the leg press does not lead to an increase in the squat. Or that an increased bottoms up press may not lead to an increase in pressing. In a leg press, the hip extension is at a different angle than the squat. Also, your hips are supported. Very different than a squat. Totally different exercise. Also, when you do special presses like the bottoms up press or push presses, it only helps if the special press corrects what is the weak link in your normal presses. Follow what the Westsiders do. Do the main lifts, and select corrective exercises based on your weak points.
Also, don't try to say, I can stack press the 24kg and 16kg 6 times, that must be the equivalent of pressing the Beast. Maybe, maybe not. If your have hard time "anchoring" the Beast, stacked presses are not going to help.
9) If a program calls for this exercise, and I pick a harder variation for this exercise, the program will be better right?
Wrong Kimosabe. I hear this a lot with stuff like RoP and VWC. In right of passage, I hear "I am going to do ladders, but I am going to do them bottoms up because it is harder." You are going to fry your CNS doing that. Just lift a heavier bell. Or for VWC/MaxVO2, can't I do Jerks instead, they are harder. Well smart guy, that program with long cycle is that the exercise takes longer, not a great fit if you are working in :15 intervals. Again, the creator of the program is not holding out on you, don't try to "enhance" programs in this way. When you develop a PROGRAM the exercise is as much as part of the the program of the protocol.
10) Asking "Which program is better?"
Here is another one I see on the forum. It is really annoying. Look people, any program that has any type of long-term clout works for something, IF you do it. There is something hidden when poeple ask this question. What they are really doing is taking the accountability away from them and putting it on the program. The better way to evaluate a program is:
* What are my objectives?
1) Does the program sastisfy my objective?
2) Is it doable/feasible?
==> If the answer to these two questions is "YES". Do the program. Commit to it.
Usually people that ask this question also play program roulette.
Saturday, August 21, 2010
Getting Results....
This is going to be a very short blog post because the subject is really not that difficult. Many people ask me about how to get results from their training. A lot of them seem legitimately frustrated when they ask me.
Here is my answer: Did you do the work? If the answer is anything other than "Yes", then reason is simple. You didn't do the work!
It is really that simple. When it comes to your body, it adapting to the work that you get it to do. It is not adapting to your excuses. Or your self-justifications.
Just like simple project management, when you are looking to get results:
1) Determine your goal attainable goal
2) Pick a plan that will get you to the goal
3) Execute the plan
4) Periodically assess progress and replan if necessary
Picking goals and plans are talked about all the time. The fact of the matter is that it is all about execution:
* This is actually the easiest, but most ignore, part of the process. The results come from what you do, not what you plan.
* What's in your training log? Do you even have one? How do you know you are getting better? If you don't keep a training log, you have pretty much sealed your failure. You did not document your execution.
* How many workouts have you missed in the last month? MOST PEOPLE DON'T FAIL BECAUSE THEY ARE ON THE WRONG PROGRAM. MOST PEOPLE FAIL BECAUSE THEY ARE DOING THE RIGHT PROGRAM with poor execution. Again, it is not the program that gets results, it is the work.
* No one else can do the work for you.
* On the Dragon Door forum, you get a lot of people asking "Can I mix {program A} with {program B}, I tell them if you do that you are not doing either program. Without fail, in two weeks they ask if they can combine program C, but can I substitute lunges for squats or something dumbass like that. I indoubtably say, if you substitute the exercises, it is no longer program C. The author of the program did not hold out on you. My point is this: Select a program and DO IT. Can't do one exercise in the program? Don't have the equipment or space to do it? Don't have time? PICK ANOTHER PROGRAM! THEN DO IT - for as long as it says to do it! Don't worry about picking the program if you ADD or SAE prevent you from sticking with one.
Don't even think about replanning until you have done one cycle on the program. I have a guy that lost 44lb in four months. Simple, he stayed with ETK/RoP for four months. I have a guy that gained 13lb in 9 weeks. Simple, he stayed with RTK for 9 weeks. If you haven't stayed with a program for 2 weeks, don't bellyache about a lack of results. You haven't put enough time in. If you have watched every episode of Big Brother, but don't have time to workout, you don't have your priorities straight. Simple, these guys got great results in a short amount of time by STAYING WITH HIGHLY PROVEN PROGRAM.
Now that they have gotten the results, we will look to replan. The guy who lost weight may be looking to put on some muscle. Maybe learn the long cycle and do some RTK. He is taking the snatch test to see if he "qualifies." The other is looking to lean out a little. How about some Max VO2? New bodies, new goals ==> new plans.
To summarize: Set Goal ==> Select A Plan ==> Do the Work!
Here is my answer: Did you do the work? If the answer is anything other than "Yes", then reason is simple. You didn't do the work!
It is really that simple. When it comes to your body, it adapting to the work that you get it to do. It is not adapting to your excuses. Or your self-justifications.
Just like simple project management, when you are looking to get results:
1) Determine your goal attainable goal
2) Pick a plan that will get you to the goal
3) Execute the plan
4) Periodically assess progress and replan if necessary
Picking goals and plans are talked about all the time. The fact of the matter is that it is all about execution:
* This is actually the easiest, but most ignore, part of the process. The results come from what you do, not what you plan.
* What's in your training log? Do you even have one? How do you know you are getting better? If you don't keep a training log, you have pretty much sealed your failure. You did not document your execution.
* How many workouts have you missed in the last month? MOST PEOPLE DON'T FAIL BECAUSE THEY ARE ON THE WRONG PROGRAM. MOST PEOPLE FAIL BECAUSE THEY ARE DOING THE RIGHT PROGRAM with poor execution. Again, it is not the program that gets results, it is the work.
* No one else can do the work for you.
* On the Dragon Door forum, you get a lot of people asking "Can I mix {program A} with {program B}, I tell them if you do that you are not doing either program. Without fail, in two weeks they ask if they can combine program C, but can I substitute lunges for squats or something dumbass like that. I indoubtably say, if you substitute the exercises, it is no longer program C. The author of the program did not hold out on you. My point is this: Select a program and DO IT. Can't do one exercise in the program? Don't have the equipment or space to do it? Don't have time? PICK ANOTHER PROGRAM! THEN DO IT - for as long as it says to do it! Don't worry about picking the program if you ADD or SAE prevent you from sticking with one.
Don't even think about replanning until you have done one cycle on the program. I have a guy that lost 44lb in four months. Simple, he stayed with ETK/RoP for four months. I have a guy that gained 13lb in 9 weeks. Simple, he stayed with RTK for 9 weeks. If you haven't stayed with a program for 2 weeks, don't bellyache about a lack of results. You haven't put enough time in. If you have watched every episode of Big Brother, but don't have time to workout, you don't have your priorities straight. Simple, these guys got great results in a short amount of time by STAYING WITH HIGHLY PROVEN PROGRAM.
Now that they have gotten the results, we will look to replan. The guy who lost weight may be looking to put on some muscle. Maybe learn the long cycle and do some RTK. He is taking the snatch test to see if he "qualifies." The other is looking to lean out a little. How about some Max VO2? New bodies, new goals ==> new plans.
To summarize: Set Goal ==> Select A Plan ==> Do the Work!
Subscribe to:
Posts (Atom)