The secret behind effective training (hint it's a virtue)

I receive a lot of newsletters in my inbox. Some I actually take the time to read, others get demoted to the trash with one swift click. One blog that delivers 95% of the time sent through a gem the other day.

Seth Godin wrote a piece entitled The secret of the web. I've included an extract below,

"I discovered a lucky secret the hard way about thirty years ago: you can outlast the other guys if you try. If you stick at stuff that bores them, it accrues. Drip, drip, drip you win.

It still takes ten years to become a success, web or no web. The frustrating part is that you see your tactics fail right away. The good news is that over time, you get the satisfaction of watching those tactics succeed right away."

Can you see where I'm going with this? So whats the secret? put simply it's patience. Training is alot like this. Doing the little things, or what we hate because we know that it will benefit us in the long run. Consistent concerted effort. But it takes time. It takes patience. The quick way is not always the right way, anymore than the cheapest is not always the best.

What do Michael Johnson, Nelson Mandela, Paula Radcliffe, Muhammad Ali, Joe Calzache, Asafa Powell and Lance Armstrong all have in common? They were all ten years or more in the making. At some point they all had a vision and stayed with it until it became a reality. One second at a time, one hour at a time, one day at a time.

I shared Seth Godin's Post with Jonathan Lewis of Industrial Strength London who took it to another level. I'll leave you with his thoughts on the matter,

"Anyway thanks, this email [Blog post] is more useful than perhaps its author intended or suspected it might be........

Every pursuit in/of the universe seems to demand that we have patience if we want sustainable results. There are no exceptions to the rule depending what your time perspective is.

If I become a millionaire in 2 years, continue to make money that I can spend and enjoy over a life time but then on my death it all comes to an end was I a success?

I think perhaps we should be trying to influence as many people as possible within relationships that lasts as long a duration as possible.

Maybe if we can influence beyond the generation we are a part of then we are starting to be successful?"


Patience.

10 New Kettlebell Video Clips

Well, actually a few more - but who's counting? New explosive Kettlebell clips have just been added to the CJS Fitness Channel on youtube. If you wanted tips to help perfect your Kettlebell technique, or a starting point if you're new to kettlebells then this is for you. The playlist features some of the finest Kettlebell Coaches internationally.

Let me know if there are any kettlbell exercises that you would like to see added and I'll track them down.

Enjoy.

Change The Rules For Maximum Impact

“Working hard is not always the answer. But working better almost always is.”

Michael Johnson
200m and 400m Olympic Gold Medalist


The temptation is to always do more. How many times have you said to yourself, ‘Just one more lift’ or ‘ just a few miles more’ or even ‘maybe just a little longer’ only to regret it the following day. If you haven’t had that experience, then you are one of the lucky ones. Burnout sets off alarms in your body as loud as the sirens in Bagdad. Recently, a lot has been written about training at shorter, but higher intensities. That does not mean that its easier, oh no, but it can be more effective. It all depends on what your training goals are. When you train ‘anaerobically’, you simultaneously improve aerobic fitness, but it seems the reverse of that is not true. Case in point, The Tabata Protocol.

Izumi Tabata, PHD, while based at the National Institute of Sport in Japan conducted a 6 week study, using cycling as his research tool which gave some interesting results. In a nutshell he found that the group which trained at higher percentage of their heart rate in an interval manner improved not only their anaerobic, but their aerobic capacity as well. While those who trained continuously for the same time frame at a lower intensity did not improve their anaerobic capacity, but increased their aerobic fitness by ten percent. The Tabata Protocal is well worth incorporating when structuring your training.

According to the Norwegian investigators who tested two different exercise regimens, high-intensity exercise actually reversed most of the risk factors associated with cardiovascular disease after just 16 weeks of the exercise program, almost half the patients enrolled in trial no longer had metabolic syndrome, without making any changes to their diets. Less impressive gains were seen with consistent, moderate exercise. The findings were first reported by heartwire when they were presented during a poster session at the 2006 International Symposium on Atherosclerosis. The benefits are clear.


But What About Typical Resistance Training?

Charles Staley’s, Escalating Density System (EDT) has shown that managing fatigue, rather than seeking it, can reap miraculous benefits in terms of strength gains, developing lean muscle mass and drastically altering your body composition. It’s a system that can be adjusted for the fitness enthusiast and the athlete alike. At its most simplistic EDT comprises two fifteen segments in a session, with a five minute rest in between (totalling thirty five minutes excluding warm up!).

Here's how it works:

• Choose two exercises for each segment that work either antagonistic muscle groups (e.g a push and a pull motion) or two exercises that work distal muscle groups (e.g Squat and weighted pull up)

• Select a weight you can manage ten repetitions with good form, and no more

• Alternate the two exercises chosen for that time segment

• Aim to complete five repetitions and no more of your selected weight

That’s it. Simple, but effective. I’ll be writing more on EDT, but in the meantime check it out http://www.staleytrainingprograms.com you’ll have to tread lightly through the sales pitch but definitely worth your time.

Achieve Training Success: Do more of what you're bad at....

Does doing what you're bad at make you feel frustrated, angry, awkward, clumsy, motivated? When it comes to training, everyone enjoys doing what they're good at. I'm no exception. Its perfectly normal. While challenging, we can manage it without too much trouble, so we feel good about ourselves, our sense of self worth grows and we can look forward to our next session. But thats the problem, it limits our potential for growth. We get comfortable, and often our greatest chance of improvement lies in doing the things that we're not so good at.

Years ago, When I first started Kettlebell lifting, it took me about 6 months before I was able to do a pistol. I knew it wasn't due to my lack of strength in my legs or athleticism, but for some reason I just couldn't quite get it. Frustrated, I initially avoided them, but secretly it niggled at me. After a while, I declared to myself that this was something I wanted to crack. I knew that I would be able to perform them and I pursued it, not in a fanatical sense, but as a matter of fact (and just a question of time).

Each day I practiced, not obsessively , but just enough . I watched clips and picked the brains of coaches who's opinions I trust. Still no joy. It is often said, be careful of what you ask for, as you might just get it - well this was a case in point. Around about that time, I had the chance to train with Steve Cotter in one of his workshops in the UK. It seemed fate had a plan in store, because as part of the work shop Steve covered Pistols. Filled with excitement at the prospect of being able to do a pistol (and slight concern of making a complete fool of myself) I attacked the training drills. Limbs flailing (but determination still in tact) after considerable effort and technical adjustments from Steve, I finally got it. In essence it is a very simple exercise, and a very simple thing, but that was exactly the reason it was all the more frustrating, as I was capable of things far more physically challenging and technically complicated.

The sense of achievement was far greater than when I had done the things I was good at in my training. Not only that, I was able to add pistols to my marathon training routine. My times have improved vastly since.

So the question is, what are you avoiding in your training? how could it help you improve if you did it? and are you willing to put in the work?


Dave Tate over at T-nation talks about an experience he had at a weightlifting competition, where he failed to lift his first attempt. It was a weight he had handled many a time before, but this time, when attempting the squat he couldn't even get it out of the rack,

"Finally, over the loudspeaker came the words I'd waited nine months to hear, "Load the bar to 860 pounds for Dave Tate." It was a weight I'd squatted several times before, and it was to be my opening attempt. Full of rage, I began chalking my hands.

This is the moment with every big lift that I "detach" from myself, and go on autopilot. Rarely do I remember anything from the time I leave the chalk box until after the lift.

However, this lift I do remember, because I couldn't get it out of the rack.

I remember trying to stand up with the weight, but I couldn't budge it. It felt welded to the rack. I tried a few times and still nothing. This pissed me off to no end, so I stepped back and increased my rage as high as I could, got back under the rack, and nothing.

My helpers stepped in and pulled me from the rack. Needless to say, this was not a good moment for me. Nine months of training and I couldn't get my damn opener out of the rack.

Just then, I heard Louie Simmons call out, "Dave, you're done. Pull out." I glanced back at him, figuring he was just trying to piss me off. But he looked straight at me and said, "I'm serious, Dave. You're done. Pull out, and we'll talk later. It's not worth what could happen right now."

Now, Louie Simmons is one of the best coaches in the world, and I was part of his team, the Westside Barbell Club. This club is known to be the strongest gym in the world and I was one of Louie's boys. I respect this man and trust him with my life.

So I pulled out, and spent the rest of the meet watching the rest of my team lift well, sitting there eating hot dogs and wondering what the hell my problem was.

On the drive home, I told Louie, "I don't understand what happened today. My training went well. I was strong as hell on everything in the gym."

Just then he stopped me and said something I'll never forget: "That's exactly your problem." [read more]