MoreThanLifting Podcast Episode 5 we talk about planning your training to actually hit your goals, how to fit your training into your life – not the other way around – and when and how to adjust your program based on feedback (from your body) during and after sessions. Also Chris tells us about how he got kicked out of the club – we think he used to be a pole dancer!
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MoreThanLifting Podcast Episode 5 Shownotes
Getting Into The Podcast – Mindset Matters
- Today we are talking about mindset and aligning your training with your purpose
- there’s no point going down the gym or the bars with no plan of action
- So far we have talked about movement prep, fundamental movements, endurance training and skills
- Now it’s time to mix it all together
Aligning Your Training With You Goals (Outside Of Training Too)
- We have talked in previous episodes about having a rhyme and reason for your program
- It comes down to your goals and values
- Broaden it out to a fuller life perspective
- If you are talking about business, work, life, training, it’s about having an emotional drive to hit your goals and find meaning in your work
- It’s a desire for not just having a fit, lean and functionally sound body, but enabling you to function better in life
Everyone Has Time Off – We All Have Other Priorities
- We have all had times when we can’t be arsed
- We don’t feel driven or inspired and that’s ok
- We also know we are going to be sick
- If you look at the year as a whole, you know you will definitely have a few weeks off for sickness or injury or just life
- So it is about maximizing the time when you are feeling inspired because you know it won’t always be the case
- So when you do hit those points of struggle have a reason to find that meaning again, find that emotional driver
- Maybe you just want to see your kids, or grandkids grow up
- If you don’t hit that Monday session without being ill, you then need to recenter yourself on that emotional driver to get you on track
- Chris does a rhyme
- It sounds a bit woo woo and airy fairy
- But it is important to maintain that consistency
Reasons To Train – Aligning Training With Your Lifestyle Choices
- You may just want to get laid or meet some sexy people who want to sleep with you
- Or maybe it’s just to avoid those moments of self loathing
- Maybe it is just to have a better life with their kids
- We have given you a few ideas haha
- Make sure the training you are doing aligns with all of those things
- The demand on your time may not be all that much
- If you want to train less frequently you may want to train longer or vice versa
- Understand what you want from training then you can develop your workouts to hit those goals
- Make sure you will enjoy doing it
- Have a physical pursuit
- You may hate the gym
- Beyond the initial few weeks you are going to have to work harder to be able to see the same gains over a prolonged period of time
- Chris has done it all!
- Pretending to close the episode off
- Chris name drops his own podcast
The MoreThanLifting Political Correspondence
- We move on to the news section XD
- As of this morning Donald Trump is to be the new President of the US
- Rhys had avoided the news until this point
- Chris watches independent news
- No political opinions – but this is a total disaster!
- That’s the news of the day from Coach Thatch our Political Correspondent
- Live from Cambridge
Fitness Doesn’t Always Come First
- You have to make sure you are turning up to training when you can
- You will have distractions because life is also happening
- You probably have other priorities family etc
- Everyone has their own shit – fitness doesn’t always come first
- You need to make sure you are training for what you want to achieve
- You could injure yourself, not get any results or worse just stop
- None of these things are good for your fitness
Focusing On Training And Still Having A Social Life
- Don’t just throw things about willy-nilly
- I do blitz cycles
- I will have a 4 week cycle of intense training – usually daily
- Then i will take a week off to deload
- Deloading is an important concept in fitness that people often brush over
- This isn’t just for your body but also your mind and your life
- It gives you a bit of time to live – have a social life
- We aren’t suggesting you go out every night on your deload week but maybe you could on one night and have a cocktail or a glass of red
- Chris likes red too
Fitness Within The Context Of A Real Human Life
- Precision nutrition (blog)
- Trying to focus on fitness within the context of a real human life
- It is easy to look at elite level athletes and compare ourselves to these people
- But we don’t have to clock up hours in the office like most people
- Our lifestyles are built around us being fitness coaches
- We do the test and learn about how we can optimize, so other people can
- But the reality is that most people are weekend warriors
- It isn’t always your entire life, to train
- And there is more to us than fitness
- We aren’t solely coaches we do a lot of other different stuff
- But we still don’t train as much as elite level athletes because we do have jobs
Creating Goals And Evaluating Them – Life Changes
- So interests, passions, goals, priorities
- It is important to understand these things
- Sit down and write them out
- Life changes
- Take time every 12 weeks to evaluate these priorities and factor in your training within the context of your life
- It’s all good wanting to train 6 hours for your shit
- But if you can’t fit it in you won’t end up doing it
- Rhys doesn’t do it enough
How I Split My Training And How It Works Around Gymnastics
- He has some for of timetable with gymnastics twice a week
- So Monday and Wednesday I am not training until I am at gymnastics in the evening
- Skills and mobility ad complex training
- So he saves other days for other training types
- So I know I can fit other sessions in because I know those sessions will be happening
- I could squeeze a HIIT session in Tuesday in between maybe have a big strength session on another day
Do Something Ever Day – It Doesn’t Have To Be A Lot
- Do something every day
- Hit the pool and go for a steam
- Sometimes you have to go off plan because you aren’t in the right place for it, maybe too achy or tight
- So you can adapt it on the day depending on how you are feeling
- Just because you are having a stretch and a steam is productive towards your goals
- It is having a recovery session essentially
Adapting And Adjusting On The Day
- Adapt to the signals your body gives you
- Pushing through and pushing through is an easy way to injure yourself and destroy your motivation
- You should push yourself or you won’t develop
- But you will know when you are pushing too hard so ease off
- Then next time you will have recovered a little more to push it a little further every time
- You aren’t just going to come in and hit the heavy ones day one
- Nothing works like that – why would fitness
- It isn’t worth risking injury
- On the other hand don’t be the guy who says he goes down the gym but actually just sits in the sauna and steam room
Putting The Work In When You Can – And Making It Count
- It doesn’t always have to be hard and intense, but when it is make sure you are doing it
- In bodyweight training that high volume work looks like: pulls dips leg raises muscle ups etc.
- Check episode 2 for more
- Work the progressions and push it to the limits to advance through your progressions
- Then when it comes to your fitness, doing the HIIT training
- Use that for tissue recovery time and focus on the 1000 reps of endurance
- Even though you are pushing yourself with HIIT it is a different form of training cardiovascular rather than deep tissue hypertrophy
- Thats why I don’t load myself on HIIT sessions
- Kettle bell swings are good though
- Be aware of what is going on in your bod
- In the future we will talk about body awareness and meditation of some form
- These both will help you tune into your body to understand better what is going on on the inside
Monday At Gymnastics
- Monday at gymnastico I went for the strength session
- I went for heavy moves
- Then I went for Handstand work to give my muscles a break before going back to the strength stuff for finishers
- Its an hour and a half, you can’t just smash it for 90 ins it’s too long
- So I break the sessions down
- So when it came to handstands i had already worked my muscles to the death
- This meant my handstands weren’t at their tip top right from the start because I had worn my muscles down
- After about 15 mins my core started cramping
- You can’t avoid core cramping when it strikes
- Cobra stretch – yoga
- This is great for your core
- Then I thought ‘I’ll do one more’
- That was it, after 2 or 3 seconds my core went mental
- I was trying for a good 10 minutes to open out my core and relax all of the muscles
- Stomach cramps are horrible
- So are calf cramps and hamstring cramps :@
- The thing with calves you know how to move the joint to counter and release the cramping – it is harder with your core
Cramping Up And Smashing Your Core
- Handstands and L Sit pull ups are great for this too
- Superset’s to failure of these two (wall supported HSPUs)
- Chris had 3 days of agony after doing these to failure!
- With bodyweight you don’t tend to cramp up too much apart from hanging leg raise exercises with your quads – and hip flexors
- Always stretch your legs out even if you aren’t doing legs those days because leg raises will often risk cramping
- A lot of the time you will feel tension in the quads but it will actually be further up in the hip flexors so don’t forget them
Training For The Splits? Do We Need To Do It Though?
- Training to develop the splits is great as well
- Doing a good split will make straddle variations a lot easier
- If you have power that is one thing but you need to flexibility to create mobility
- Chris finds that split training creates super mobile hips
- A lot of people do the splits with the indie of their back foot on the floor but if you put the top of your foot on the floor it does much more hip stuff
- We have covered a lot today!
- We do well at rambling off topic
- Ultimately this is more than lifting aligning yourself with your training and results will teach you a lot about yourself
A Reason To Train – Finding A Physical Pursuit
- A lot of life lessons can be learnt whilst training
- Be aware and remember to be focused
- You will get more out of something long term if you are constantly realigning yourself with your goals
- Having a discipline or hobby that is a physical activity; dance, gymnastics, rugby, pole dancing, will help you to stay consistent and give you a reason to hit the gym
- Shout outs to Ben Weeks!
- We would both like to do pole dancing (free coaching Ben??)
- Chris used to go out with his training mates and they would always end up messing about when they were out
- He got kicked out of a club once for messing about on the pole, even though there were no dancers on
- The nicer and more understanding Chris was to the bouncer, the more angry he got
Understanding The Depth Of Work To Hit Your Goals
- Sometimes you have to pick a certain method of training to do first, before hitting the training you want to do
- So in cyclical training, often you will need to do a strength cycle before you can do a skill cycle
- So sometimes you have to grind it out so you can hit the next stage
- This can be another way to build that discipline in other areas of your life
- Maybe we would be pretty good at beatboxing
- We are maybe going to do a beatbox session for our bloopers sessions or as a PS at the end of episodes
Wrapping Up Episode 5
- We wrap it up
- Chris knows the words
- Thanks for listening
- We hope you have found some value in our ramblings today
- Leave us a rating and review to send us some love
- If you have a question any feedback or have some ideas for the show reach out to us on Twitter or something
- If you want to check out the key points and extended info check out the shownotes (you are already here!)
- Don’t forget Ben Weeks
- That’s about it
- Next week we are talking about nutrition and stuff!
- Football managers bollocking their teams on Youtube
- Catch you next week!
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