So, I’m not the biggest fan of gimmicks and only specialise in club bell training because it is the best all-round training tool (after bodyweight). I have said however in Purposeful Training Part 4 that a gimmick should only be used when we couldn’t have achieved the same result any other fashion. For a more in depth tutorial on vibration training look no further than my fellow CST instructor Cesar Clavijo. I only ever give you the best links so that you don’t have to rely on the word of a wannabee like myself
The ’60 minute workout in 10 minutes’ is obviously a marketing slogan but definitely people have reported increased core strength and greater flexibility on the powerplate. So good to add it to your workout but depend on it, maybe not. Here are you four exercises then.
1. Squat jumps
Sit back, chest high, knees not going over toes? Whatever! Just go up and down however you want with a little bounce and try a few pulses for the last few seconds.
2. Staggered Push-up
My PT friend Hollie Hill calls this the ‘bra-strap’ push-up but don’t ask me why. It is a great way for girls to get into proper push-ups as you are creating a more stable foundation to push from, hence it is much easier I believe.
3. Powerplate Lunge
The ‘powerplate lunge’ begins with the shin perpendicular to the base. Back foot on your tipoe then take the back knee to the ground. That ‘wobbliness’ you see with Zainab at the beginning in the video needs to be eliminated in order to train the hips to stabilise more. Many cardio machines (EXPECIALLY THE TREADMILL) remove this function from the hips which is why 80% of regular runners have or have had injuries.
4. Plank with knee bend
So start with the plank then go for tiny knee-bends. The trick is to keep the core still while performing that lower body movement. You may need a buddy to hold your core still.
Each exercise on this circuit is performed for 30 seconds at a time.
Now time to view the video, so enjoy!
Ok so that title was a bit mean, sorry. But like with the bench press egos run wild when it comes to the pull-up. However, watch the video and you will realise that the pull-up when done properly will activate more muscles than you think you had.
I love hearing guys discussing their workout in the changing room; ‘What you doing today bruv?’ ‘I’m doing back.’ I often say that you say back but I would say ‘back’ code for a glorified arm workout. In a back workout the emphasis is on the elbow moving towards the torso not the wrist coming towards the elbow. Our back workouts emphasise the latter which is more bicep work. Trouble is, we can’t grip anything with our elbow. As a result, only those with good genetics end up really working their back. A mchine like the Nautilus machine resolves this:
Any UK folk keen to use this should travel to Camden town and the Kieser training facility
The main back muscle, the latissimus dorsi perform three funtions and the pull-up allows us to perform all three one-after the other but only when we start from a dead-hang. That is where so many people cheat just to make themselves feel better that they are doing pull-ups. Another strange thing I have seen amongst the Indian-Pakistani commnity is warming up by doing pull-ups?????? That has got to stop! Executing proper pull-ups are extremely demanding so work up towards that.
I need to dig up some more articles to help you understand this subject so I will leave it like this for now.
So in the first part of my purposeful training series I explained a four-exercise circuit which I beleive is going to get results a lot faster than ‘station-hopping’. The four exercises are:
2. Press-ups (or push-ups)
4. Squat Thrusts
My client Zainab was good enough to demonstrate the circuit so watch the You Tube video now.
So here are a few ways to perform the circuit:
1. As in the video, 10 repetitions back-to-back. Repeat three times.
2. Perform each exercise for 30seconds back to back so four minutes work. This would be at a steady rate which we would call endurance pace. Aim to go for another four minutes.
3. Perform for speed. As fast as you can for 20 seconds, recover for 10 seconds then into the next exercise. Again, aim to go for another four minutes. Thus, you have the 20:10 protocol. With this you can count how many repetions you perform in each round and improve by trying to do more each time.
Hope you enjoy performing this. This really is the most basic of basic circuits but for many gym-goers even this style of training is unknown to them.
Looks like I have been doing far too much talking. So it’s about time I gave you what you are really after and that is some workouts to perform by yourselves. My wonderful client Zainab was good enough to demonstrate a couple of workouts so look out for that tomorrow.
In the meantime I’ll leave you with myself demonstrating an advanced version of a ‘Flow’ a unique way of working out involving the progression of one exercise to another. A bit like creating a mix tape. Soon, I will introduce some basic flows and explain the benefits of them. The threading bridge flow is demonstrated immaculately by our head coach Scott Sonnon.
And this is my lame attempt
So enjoy the videos and hope they all make good viewing.
The Channel is entitled saajdemos