When it comes to shaping your body leverage based exercise systems are such a powerful tool to build in to your training. When you hold a weight that levers out away from your body it will help you recruit more of the smaller, synergistic muscles that stabilise your movement. These smaller core muscles will also have a massive impact on improving your posture and shape.
Indian clubs are an amazing bit of kit to get started with. If you haven't experienced Indian club training before come to the Wild Training Gym and the team will show you how amazing they are for toning and shaping your body while building strength in your shoulders and waste.
If you find it hard to build muscle in your upper body, it might not be your upper body training that is slowing you down.
Working the biggest muscle groups in your body will help to create more muscle and a better hormone profile for building muscle.
If you look at lower body exercises lots of them challenge all the big leg muscles and the big muscles in your back, so training with these exercises will have a bigger impact on your hormone profile than bicep curls for example that only hit a small set of muscles. Build your legs and your back first and then building your arms and shoulders will be a lot easier.
Try all variations of deadlifts, squats and lunges and try to focus on increasing your total volume lifted.
What that means is if you do one workout for your lower body that consists of 4 sets of deadlifts, 4 sets of back squats and 4 sets of split lunges, all for 10 reps, and you lift 100kg for each rep, then your total volume for that lower body workout would be 12000kg (Reps x Sets x weights). If that number goes up, then your muscles will get bigger. Getting your nutrition right it a big part of that. Take the same approach with your upper body and you will see some great results but remember, build strength and muscle from the ground up. Legs and back.
No matter what the weather do a training session outside once per week. Lots of science showing that training outside in the fresh air is better for you but don't worry about the science. Go and do it and you will feel so good your outdoor training sessions will become some of your favourites.
Great quote from an old man met at a wedding:
"In the 1st third of your life you worry lots about what others think of you. In the 2nd third of your life you say 'I don't care what other people think of me'... which is you still thinking about what others think of you. In the last third of your life you realise.... No one was ever thinking about you... They were all too worried about what people were thinking of themselves."
Focus on you for your reasons. Don't get distracted by others. Sharing what you do on social media isn't going to help you as much as getting up and doing more.
Bruce Lee "Think less..... Do More"
- Warm up
- Mobility exercises
- Cool down
- Static stretches
Warm ups are an important part of your work out. They reduce your risk of injury and will increase your performance massively, this means you can train harder and get better results!
The first part of your warm up should be spent doing just that, warming up, gradually increasing your heart rate and temperature. In a gym this can be done on any cardio vascular machines (treadmill, cross trainer, rower etc.) increasing the intensity gradually. When you’re outside it can be as simple as building a walk into a jog.
This part of your warm up should take at least 5 minutes and upto 10 minutes for more intense workouts. Try and make the warm as specific as possible to your training, so if you’re running in your workout, do a running warm up.
So now your warm, heart rates up, feeling ready to go, its worth spending a few minutes mobilising your joints properly. This is where people get a little confused. You’ll see some good people in the gym do their 5-10 minute warm up and then stand still and do a load of static stretches, when they lose all the benefit of doing that great warm up. If you stand still your going to cool down again so static stretches are no good at the start of your training.
Mobility exercises or dynamic stretches will help to reduce your risk of injury by mobilising your joints properly. The synovial fluid that lubricates your joints isn’t great at moving around when your not moving so by mobilising your joints before training this fluid gets into all the different parts of your joints.
A big part of your warm up is to open up your neuro-pathways, your ability to co-ordinate and fire your muscles. Mobility exercises are great for this purpose as well. Pick 3-4 mobility exercises that are as specific as possible to your training and do 10-15 repetitions of each of them.
The cool down comes at the end of your workout and is just as important as your warm up. By gently lowering your heart rate and temperature you will increase your recovery, and if you increase your recovery you will get better results!
All the lactic acid, lymph fluid and other waste products you produce through exercise are filtered out of your muscles by your lymphatic circulation. This system doesn’t have a pump like your heart so it relies on movement to help push the fluid around your body.
If you don’t cool down these fluids get flushed out slowly making you feel fatigue and sore for longer than need be. By spending 5 minutes at the end of your training gently moving around, walking, rowing, cycling etc. you will increase your lymphatic circulation getting rid of all these waste products faster.
After your cool down you will feel more relaxed and still be relatively warm so this is the ideal time to work on your flexibility. After training your muscles will be tight and unless you stretch them they will get tighter and tighter. This will cause postural deviations and can eventually lead to debilitating problems.
So you need to design a stretching programme that stretches all the major muscles you use in your training and the muscles you need to develop to improve your posture. When stretching if you hold a stretch for around 15 seconds it is termed a “maintenance stretch”, these will maintain your flexibility by returning the muscle back to its pre exercise length. To increase the length of a muscle and improve your flexibility you need to hold the stretch for at least 30-45 seconds. These stretches are called “developmental stretches”.
There are many specific techniques within stretching to help make stretching more effective such as PIR stretches, RI stretches and other PNF techniques.
PIR stretch – Hold stretch for 15 seconds
Contract the muscle you’re stretching (30% max effort) for 6-8secs
Increase the stretch as you relax the contraction.
Hold for another 15 seconds
Repeat 2-3 times
RI stretch – Hold stretch for 15 seconds
Contract the opposite muscle to the one your stretching for 6-8secs
Increase the stretch as you relax the contraction
Hold for another 15 seconds
Repeat 2-3 times
It’s been given many names in the weights room, mainly because most people have no idea what it is. Landmine training is where you take an Olympic bar and stick one end of it in a corner of a room so that you can use the bar as a big lever. Weight up the end you hold and you will have one of the best training tools in the world for developing whole body explosive power.
Landmine training is an incredible way of developing your fitness. It’s fun and can be done with light or heavy loads. If you use light weights you can improve your endurance, speed, tone and burn loads of fat. If you use heavy weights you can increase your maximum strength, power and muscle mass.
The best selling point of landmine training is that every exercise is a whole body exercise, so you develop power through your legs, transfer it through your core and in to your arms – Toe to finger power! This is why you will see such insane increases in your strength. I saw my single arm lunge press go from 30kg to 75kg in 6 weeks! If you’re throwing a punch, lifting someone up or wrestling them on the ground you will be able to produce a lot more force if you use your body as a unit, rather than isolating specific muscles.
This sounds obvious but if we know that we need to create force using our whole body why do some athletes still train in isolation or with really stable, simple movements? Bicep curls, Bench pressing and sit ups will all have minimal impact on your performance because they are movements we never re-create in fights or any other sport for that matter. The closer you get to real movements that you use in your sport the better the transfer you will see from the results you get in the gym to your performance in the ring.
The other reason landmine training is so effective is the fact your core has to work so hard to keep the bar travelling along the right path. A lot of the exercises make it feel like the bar wants to fall away from you. Take the single arm fly. You would normally associate that exercise with a chest isolation exercise used by body builders. Do it on a landmine and you will feel your abdominals working like never before, as well as your chest and shoulder complex.
To see some of my favourite landmine exercises check out the Wild Training landmine tutorial on YouTube – http://www.youtube.com/watch?v=iv5N9GZ0y4Q. Subscribe to the Wild Training channel on YouTube for regular training advice and exercise demo’s. If you want more advice get in contact with us at http://www.wildtraining.co.uk.
Start off with light weights to get the technique right. Something like a 60 second set to fatigue with a 30-60 second rest. Aim for 2-3 sets of each exercise. If you want to increase your maximum strength and power then do a 30 second set to failure with a 2-3 minute rest in between sets. Aim to complete 3-6 sets of each exercise.
Again start at the lower end of these numbers and build up.
Don't leave your exercise to chance. Write it in your diary like an important meeting. You are 4 times more likely to do something if you write it down. If you can't create a routine due to other commitments then this is really important to achieve consistency with your training.
Add some variety to what you eat with this simple rule. What you eat today, don't eat tomorrow. This is an easy way of getting more different types of foods in to your diet.
Wild Ninja kicks off on Sunday 2nd April at 11am and continues every Sunday. This class co-insides with the Wild MMA class so that parents can train, while their kids are having fun in the other studio room.