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Date archive for: November 2015

Keep it Simple

I made a post earlier this week titled “The Simple Truth”. Many people sent me messages or emails asking one of two things. I’m a [insert sport/activity] athlete does this apply to me too? The other question was, I’m not doing those things can you give me a program that has all these lifts in it?

First question, yes! Everyone should be doing all these basic movements:
Squat, Hip Hinge, Push, Pull, Weighted Carry/Bridging.

Changes in frequency, intensity, and volume are how you cater to different sports and goals.  A good strength coach, no matter the sport, will make sure all these movements are include in some form or fashion.  If you are not being taught this, you need my help.

Second question, sure. Obviously for best results a program will take into account your personal goals and address your strengths and weaknesses. With that said I would feel confident that anyone who does the following workout for 4 weeks will get results and make progress towards their goals.  If you want a custom program I can help you with that too.

Keep it Simple Program:
Squat: Goblet Squat, 2 sets 10 reps.
Hip Hinge: Kettle Bell Swing, 2 sets 10 reps.
Push: Barbell Bench Press, 2 sets 10 reps.
Pull: Seated Cable Row, 2 sets 10 reps.
Weighted Carry: Farmer’s Walk, 2 set as far as you can go
Bridging: Plank, 2 sets 60-120 seconds

Do the Keep it Simple Program M-F. Saturday do 30-60min vigorous activity (basketball, cardio, hiking). Take Sunday off.
As far as intensity goes. Keep the weight the same for both sets. The last 2-3 reps. should be difficult while maintaining perfect form. You should be able to say “I could have done 1 or 2 more”. If your form breaks down or you couldn’t have done anymore reps the weight was too heavy.

Enjoy, and let me know how it works for you.

*Hammer Shed User Agreement 

The Simple Truth

Exercise: Squat, Hinge, Push, Pull, Bridge/Weighted carry, and Repeat.

Nutrition: Eat less grains, eat vegetables with every meal, and drink mostly water.

That’s it.

If your coach or trainer is not teaching you this, you need to contact me!

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