I was asked about classes on the weekend…

…more specifically how much extra it would cost? ALL the MMA, Muay Thai and BJJ classes are all included. Barry has said he wants to run some extra classes as well…I’m hoping he means something like this…

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Apparently I am a crap coach…all the haters were right.

Barry Lost
I can’t believe that I got on my bike and did a 450km round trip from one side of this island to the other in the freezing cold.

450km round trip...for less than 2 minutes of action

450km round trip...for less than 2 minutes of action

Some would say it was a wasted trip…I’d tend to agree with them. Here’s the video…you guys can judge for yourself. I hope Barry will give us a blow by blow…not that there were too many blows. I’m actually hoping he takes a few days off then just hooks straight back in because I want to see him have a ‘proper’ fight. I don’t think the fight really showcased either guys talent with this.

One of the things that I love about MMA is that you can be winning easily…right up to the second you get finished and vice versa…you can be taking a hammering and your opponent makes one mistake or gets slack and you can capitalise and come out the winner. So no win for Barry but I can’t wait to see him fight again.

I know what I want…but what do you want?

The main reason for the lack of blogging over the last few weeks has been the new gym. One of the things that I have been putting a lot of time into rather than blooging has been equipment. We are going to be very different to your normal commercial globo gym in a lot of ways…just one of these will be the choice of equipment. We not going with a ‘manufacturer’ or a ‘supplier’ for the gym. Each piece of equipment is being chosen because it is what we want…I started with a list of what I’d like…this was a big list. Then I made the list of stuff that I wanted…which in the end wasn’t much smaller. I now have a list of the stuff that I actually need. What I am interested in is what you guys and gals think? What would you like in your gym? What stuff do you want and what do you really need? I will come back to this post and put in the list of equipment we are looking at from a ‘gym’ point of view. I say ‘gym’ because we also have a list of all the MMA, Muay Thai and Boxing gear along with all the other testing equipment and field gear like tackle pads and rucking shields. You know what the gym basically looks like and the size of the place if you read this post. So why don’t you guys make yourselves useful for a change and post your lists of stuff that you’d like, want and need in those categories?

Just want to wish Barry all the best tomorrow in his fight

He has trained well. Did what he was told and has improved his conditioning immensely…that is no guarantee of success but it sure as hell helps. You can see how much his fitness has improved just by looking at the heart rate data from the sessions that we use as markers. I generally always have a marker sessions on top of the fitness testing that all athletes do so that I can measure an athletes progress. What that session is made up of is dependent on the sport. In Barry’s case he had a condition and weights circuit session…you can see all the details here. He made enormous progress and I couldn’t have been happier with what we got out of him. He was weighing in at 79.6kg yesterday morning which puts him perfectly on target for a 77kg weigh in this afternoon at 5pm…he hasn’t had to to do anything drastic to make weight which takes an huge amount of pressure of a fighter. The thing that I’m most pleased with though is that we’ve tidied up a lot of the issues that we uncovered in his initial screening…they’ve not been completely fixed…that’ll take more time…but they are definitely much much less of an issue than they were. I cut together for comparison some really straightforward footage of Barry doing band pull-a-parts early on when we started working together and from yesterday. I’ll let you judge for yourself whether you think there is an improvement.

I haven’t had a rant in a long time…I won’t be able to say that tommorrow

I try to be positive…I try to hold all the hate in…but sometimes I find it impossible.

I was in town a few days ago and ran into an athlete I used to coach. He tried to pretend that he didn’t see me…I don’t play that game. We started talking about training and he preceded to tell me how great his training is going, how fantastic his new coach is, how great his new programs are etc etc. Then we got to the gold…I asked him how he was going in competition this season…to cut a long story short…he is doing worse than when he came to me for coaching. So in short every single thing about his training is better now than it was with me…better coaching, better programs…the only thing that isn’t better is him…he’s worse than he ever was with me.

He told me all about how his coach plans out all of his training, maps out his season and all the phases, how all the sessions are planned and how cutting edge all the training methodologies and technologies utilised are…the only thing that I can figure that is wrong with the picture he was painting for me was the fact that he’s 3 years older, is devoting more time and energy than ever to his training and his performance is worse…does anyone else see something wrong with this picture?

This brings me to point 5 in my Let me tell you somethings that I know series:

5. Complexity does not equal superiority…this is something that never ceases to amaze and astound me…so many athletes and clients seem to link those two things together equating one with the other and quite frankly it’s idiotic and in most cases it is to their detriment. I suppose it must be linked to what I assume is natural ‘novelty seeking’ behaviour. People want to do new exercises and use new equipment and do it in new an exciting ways…that’s all fine…and I’m all for it…just as soon as you master the basics first. I think I could take the the majority of athletes that I see and using nothing more than an x-vest and chin up bar by way of equipment I could make them a better athlete…would it be ‘optimal’…certainly not…but I bet it would be a damned site better than some of the stuff that I see them doing right now. Absolutely. X-vest squats, single leg squats and single leg deadlifts, good mornings, push ups, inverted rows and pull ups…could make a huge number of athletes better than ever with nothing more than that.

Critics
I have had to listen to what I’d like to think of as a perfect storm of criticism this week from a variety of sources…I say had to because it seems that no one can mention my name in passing or mention me anywhere on the internet without someone ringing to tell me or sending me an email about it. The only thing that all the people making criticism seem to have in common is that none of them have a clue what they are talking about…firstly, from what I can see from what they’ve had to say…none of them know me and secondly, in obvious reference to my first point…none of them seem to know anything at all about what I do. One of them deserves special mention…he’s a powerlifter….as anyone who knows me would know…I love powerlifting…I’ve a lot of friends that are powerlifters…I’ll grant you they are mostly in the US but they are powerlifters all the same…so don’t think for a second that I am anti powerlifting or anti powerlifters…this individual just happens to be a powerlifter and what he had to say was emailed to me by a few people and a number of people spoke to me about it. I will summarise what he had to say…and any of you who read the blog can feel free to correct me if I’m wrong because I am going to paraphrase here….’Strength and Conditioning coaches in rugby are crap’ and that ‘lifting in rugby is about nothing more than high squats and heavily spotted benches’. Does anyone other than me have a problem with that? We were discussing this in the gym today…I’ll tell you what I see in the future…I see a certain supposedly crap rugby coach coaching some high squatting crap benching rugby player to some drug free unequipped teenage records. Then I see that same crap coach taking another high squatting rugby player…someone like this kid…



…and putting him in some single ply gear just for a laugh and going after some junior records. Unfortunately for me this particular guy didn’t shoot his mouth off earlier otherwise we could have got ready for all championships and competitions coming up in the next month or two. I’ll definitely be going along to a few competitions over the next few months to check out the lay of the land. Being a crap strength and conditioning coach I obviously have a lot to learn but hopefully will find some competitions around our late pre season that we can target…because that will be the other thing…the guys that I enter in these competitions will still be training for rugby…the powerlifting we’ll do as a bit of a hobby on the side. Anyone who knows me knows that I’m nothing if not vengeful, vindictive and spiteful (and they are my better attributes) so if you fancy betting against us being able to better this individuals records than feel free to email me or post hear and we’ll put some money on it.

Last time someone bet against me this was the result….

But don’t be too concerned…of all the guys that bet me I couldn’t lift 180kg only a few of them paid up.

Brophy – €75 (Paid)
Nasher – €25 (Paid)
Jimmy – €50 (Paid)

Even though I turned up with an envelope full of cash…it’s a cultural thing really…in Australia when we shoot our mouths off…as I often do…we always back it up or we pay up. I understand that things work differently here so if you want to bet against me and lose as these guys did.

Bushy – €100 (Unpaid)
Penguin – €75 (Unpaid)
Logi – €75 (Unpaid)
Killer – €25 (Unpaid)
Louis – €25 (Unpaid)

I won’t hold it against you.

I just got another great email regarding the new gym…and by great I mean completely idiotic

I just got an email accusing me of being a ‘rip off artist’, of charging ‘extortionate’ prices, of expecting people to pay a ‘ridiculous’ amount of money for a simple gym membership.

I want to clarify a few things:

1. If you join right now you get your membership for €200 a year…correct me if I’m wrong…but that’s the least expensive gym membership in the country? So until all the €1000 5 year memberships are gone I just want it to be noted that far for being extortionate we are in fact running the cheapest gym in the country.

2. If after all those memberships are gone you join for a year you are paying about €65 per month…have a look around town…I think that compares pretty favourably. How much individual coaching are the globo gyms offering? Did you say individual coaching every single day….I didn’t think so. If you want to pay by the month it’s €20 a week…or the equivalent of 4 pints…€20 a week for access to what we intend to make the best facility in the country or you can have 4 pints? Which do you think will do you the most good? Notice I didn’t say which will you enjoy the most. Do you want to know how many times a week the majority of people in the current gym train? I would say 4 at the least and I’ve some that do 6-8 sessions a week. So for the type of members that we are going to attract…it works out to be €2-€4 a session. I think that is pretty reasonable considering that everyone that joins our gym is actually training and being coached…no one is turning up and just doing ‘abs and guns’…as much as I love writing those programs…the people that join us will be telling us what they want to do and we are going to be dragging them kicking and screaming if needs be to that goal…every single session will be planned and documented. We are going to appeal to a very particular market and I think to that market we are going to provide absolutely amazing value.

3. If you want to compare us to those globo gyms then do a proper comparison…when you go in tomorrow ask the instructors on the floor how many Olympians from how many sports in how many different countries they have worked with? Ask them how many World Championship competitors in how many sports and in how many countries they’ve worked with? Maybe that is setting the standards to high…ask them how many national championship competitors in how many sports they’ve coached? One of the many things that I’ve been most excited by about by this project is quality and experience of the coaches and trainers that I’ve had emails and calls from asking me if and how they can be involved. Even if I told you now you still wouldn’t really get it. That’s not a tease or advertising and marketing speak…I’m just being straight up. The quality of people wanting to do internships with us has been astounding as several of them are qualified and experienced coaches already. There is a lot going on behind the scenes and you are all going to realise how different what we are doing is when umpteen people try and copy and replicate what we are doing once we open. So if you are going to compare us to one of the globo gyms…please compare like with like. We are going to make sure that every single program for every single member in this gym is exactly what they need to be doing and have over 20 years experience and knowledge that comes from working predominantly with professional and elite athletes from a multitude of sports behind us…ask the staff in your globo gym if they can say the same?

4. I get asked this next one a lot…’If you are so good why have I never heard of you?’…my answers always the same…the reason that people have never heard of me is because for the past 10 years I’ve never had to apply for a job let alone had to advertise or market myself…athletes and clients come to me. For personal training I charge €105 an hour and people pay that. A single consultation…that’s €55. The monthly training fees in my other gym were €220 a month and people pay that and think that’s a bargain. So now I am in a position to drop those fees and expand my client base. The funniest thing is that I won’t actually be making more money doing this…I’m doing it because I will enjoy it even more. It is actually that simple. We’re not building this gym with the banks money or with investors money. We are building it with our money. We’re investing in Irish sport because we believe in it and we want to see it succeed. We’ll be completely open about what we do and how we do it with our members and the people working with us. We’re going to provide a place where people looking to get into the industry can get a start in a supportive environment and where people already established in the industry can make a proper living…I was talking to a trainer the other day and I had to explain to him about 6 times what we are doing for personal trainers because he just couldn’t ‘compute’ it. In that if you are a personal trainer and you want to bring your client to our facility all you have to pay is €20 a visit…that’s it…your client pays whatever any individual who walks through the door to do a session would pay…that’s it. Go and see how that deal flies in any other gym. We want personal trainers to be able to make a living and to be able to provide a quality service in a quality facility. We want to support this industry not squeeze every last penny out of it.

5. Informed Performance is going to more like a club than a gym because unlike other facilities we’re not looking for 18,000 members and hoping none of them show up. Instead we’ll be looking 300 or so members and hoping they’ll all turn up…not at once…but that they’ll be training and doing their program every week.

6. Informed Performance is going to be different things to different people…let me give you some examples:

The Fighter – They’ll test…we’ll look at their strength…what they squat, deadlift, bench and chin. We’ll measure their power…how fast they can express their strength. We’ll measure their speed, agility and fitness. The team at Informed Performance will look at the physical strengths and weaknesses as well as their technical/fighting strength and weaknesses…then they will have a program constructed based on all their data and their likely fight schedule. Their weekly training will involve not just their fight training but all their mobility, speed, agility, strength, power and fitness work. Some fighters may have 7 days a week to train….their program will be based around that…some may have 3 or 4 days…and their program will be different. To give you an idea of a day for a fighter in the gym…they come in…they have their warm up and mobility drills to do. Then they might have an area of weakness to work on so they do some specific work around that. They then head upstairs for some BJJ or MMA and finish off downstairs with some supplementary core work and a cool down. Every single person coming through our door…fighters, athletes or general trainees will be treated the same…you’ll be trained as an Informed Performance athlete.

The Athlete – Just as with fighter…it starts with testing…there’s no point someone saying they want to be faster…unless we know how fast or slow they are…so they’ll warm up…do some mobility work and they test. We’ll go through all their physical attributes with them then we’ll put together a program…firstly to make them a balanced athlete…then when we’ve achieved that we’ll set to work on building those physical qualities that will give them the tools to excel in their chosen sport. Some guys won’t be fit enough, some will be too slow, others won’t be powerful enough and yet others may be too injury prone. We could have 15 players from a team come in and each of them could very well end up with 15 different programs. What we’re going to be about is making balanced athletes and giving them the best chance to excel in whatever their chosen sport.

General Trainees – What I hate most is when people tell me that they just want to be healthier…that’s not a goal for me…that’s a by product. No one will be coming to Informed Performance to just be healthier. If you don’t have a goal…we’ll give you one. We’ll find some sort of event or competition somewhere in something that we’ll help you train for. We don’t want anyone wandering through the gym aimlessly…if you are going to come and train with us then lets train for something. Like everyone else…you’ll be tested…we’ll see where you stand and then put a plan in place to get your body in order. I think for general trainees and also to a certain extent for fighters and athletes alike we’ll essentially be running 3 types of programs. In no particular order Informed Performance members will be doing a fat loss, conditioning or strength program. Pretty much every single athlete and client I have is either looking to get leaner and therefore doing a fat loss program. Or they are looking to get ‘fitter’ be that endurance, speed endurance or pure speed and or agility and therefore doing some sort of conditioning program. Or they are looking to get stronger either in absolute or relative terms and on a strength program. Other ‘cults’ have a work out of the day…we’ll have 3 ‘work outs of the day’…a fat loss one, a conditioning one and a strength one….and therefore we’ll be three times better.

The following has been lifted in it’s entirety from Barry’s Blog.
Some more updates on the new gym.
I thought people might like to know how the new gym is progressing. I know I do so in part this is a nice way to keep people informed and have a quick recap for myself.

Things have been pretty crazy in the last while, as you can imagine I’m training for a fight, opening a new gym and running my current one so I’m pretty busy. Here’s a few bits of info for you all to drool over.

Grappling and MMA area: The new 14 metre cage wall is on order and being built in a plant in England as we speak. This will form a barrier on one side of the mezzanine to stop people falling to their deaths but also for training against as a practice cage. The other walls will be padded and the matted area squeezed in between them. All in all the matted area will be 14mX8m which means 112sqm. In other words, massive. To give you some perspective, that’s the length of the current mats, with almost twice the width, and it’ll be wall to wall with no gaps as we have now. There’ll also be a 3mX8m area at the end of the mats for storage, shoes etc. etc.

Muay Thai/MMA/Boxing: The ring is also on order and being custom made to our specifications. It will be ready for our show on April 25th and will have be a 20 footer. Under the mezzanine will be another huge class area which I’m delighted to announce will be the home of a brand new Muay Thai gym called Informed Muay Thai. Paddy has decided to take the bull by the horns (it’s a metaphor, that really happened though) and form Dublin’s newest Muay Thai gym. In addition, we’ll have the MMA fighters doing their ring and skill work from time to time downstairs. The area under the mezzanine (which is huge!) will have a matted area, plus heavy bags, speedballs etc. and we have several boxing coaches already interested in running a class or two there.

Sports/Agility: I went to view the artificial surface at Erin’s Isle GAA club in Finglas yesterday and was impressed enough to tell Will to go ahead and order it for our specialised area in the gym. It is fantastic stuff, about a million miles from the old “plastic pitches” that you may have played on or seen. This stuff is 3rd generation artificial grass and looks and feels like the real thing. about 100msq of our gym will have this surface and it’ll be used for agility drills, circuits and a variety of cool stuff we have up our sleeve.

Speed: I feel the need. I’m currently waiting on a courier to arrive with a sample of the sprint track we’ll be using for our 2 lanes of 25 metre track. Our athletes will be treated just like the most valuable athletes on the planet who also use this surface. I mean that literally, you will be getting the same treatment as the athletes that are worth the most money on the earth. Worth more than David Beckham, more than Michael Jordan in his prime, more than Usain Bolt. Have a guess at who these athletes are. I’d be surprised if you get it. I’ll give you a hint, they’ve often been accused of not being human.

Strength: We are going to have all the usual in terms of strength equipment. The racks and bars and benches. But all the cool stuff like sleds and stuff we’re going to make and have custom made for the gym is going to rock your world.

The Fight Team: I have finally settled on a name for the fight team. It will be called Wolfpack Fight Team and will showcase the fighters in MMA, grappling and Muay Thai from the gym. These athletes will get the very, very best in facilities, on mat coaching, and the very best in off mat strength and conditioning.

Not one of us?
I also want to open up the S&C programme to fighters from other gyms in Ireland to come and have a look at what we do. As someone who is acutely aware that it’s really hard to find the time and facilities to do the work you need to do as a fighter, I want to extend an invitation to anyone in martial arts in Ireland to come along and have a look at what we’ll be doing and how we’ll do it. The biggest thing that holds us back in Ireland is the fact that we’re a small country but we have big country divisions. We don’t train with each other or spar each other, and all of our individual pools are too small to get the sort of experience we need. So I want to offer Irish fighters the opportunity to work with a specialist strength and conditioning gym. I hope this invite is taken in the spirit of cooperation in which it is intended. However my experience with Irish sport in general is that people will think I’m trying to “poach” people. I’m not. You don’t have to train with Informed MMA to do this.

Let me tell you somethings that I know

That is really what this blog is about I suppose. I am going to have a bit of a ramble here…I just say that because I know some of you guys hate it when I do while others have told me that it’s my rambling that they like the best.

One of the reasons that I don’t write articles is because I really do not have a clue what it is that people don’t know. One of the reasons that I really love doing what I do is because every single day I get asked some great questions and have great discussions about training. I want to shorthand a few things and since I have little or no time to blog at the moment with work and also getting the new gym up and running I might come back and expand on the points that people think are interesting or worth commenting on.

Last night Garret was the last to train in the gym. Garret is like many of the clients I have. He has periods of training with me…in that he comes and gets assessed…gets a program and then goes off on his merry way or comes and does a month and goes off for a couple. He came back recently because he was off doing his own thing and made a mess of his back. Hopefully if Garret feels that anything I have to say is incorrect or out of order he’ll chime in…I basically want to give you a bit of background so you all know where I am coming from. Actually I’ll mail him and get him to give you his version of events….so I can post it up here so you can get it from the horses mouth.

This is what Garret had to say:
As Will mentioned I came back lately after slightly herniating a disc in my back. Dave Lyons and Will told me my lumbar spine was hyperflexible my hips were way too tight and my hamstrings were very very very tight . Result that I ended up pulling my lumbar spine under every time I squatted because of an inability to keep my lumbar arch tight.

So Will decided that I need to get my hips more mobile, my back stronger and my hamstrings more flexible.

Warm Up
1A Over’s & Under’s – 2 8
1B Leg Swings (F2B, S2S) – 2 8
1C Hip Pop Ups – 2 8
2A KB Swings – 2 12
2B KB Squats – 2 12
Snatch & Overhead Squat – 5 5
Glute Ham Raises – 3 8
Hanging Leg Raises – 3 15
3A Horizontal Band Pull A Parts – 3 12
3B Inverted Shrug – 3 12
4A Pull Ups – 5 3
4B Push Ups – 5 10
Kneeling Ab Pulldowns – 3 12

Session 2
Warm Up
1A Hurdle Steps – 2 8
1B Reverse Medbal Twists – 2 8
1C Hip Rotations – 2 8
2A Windmills – 2 8
2B Spiderman Push Ups – 2 8
Trap Bar Deadlift – (2 w/u) + 5 3
Single Leg Split Squats – 3 12
Standing Ab Pull Down – 3 15
3A Vertical Band Pull A Parts – 3 12
3B Chest Supported Shrugs – 3 12
Alternate Arm Incline DB Press – 5 8
Single Arm Cable Row – 5 8
Ab Roll Outs (Weighted) – 3 15
4A Natural Reverse Hypers – 3 12
4B 45 deg Back Extensions – 3 12

The hip stuff was extremely painful at first but the difference in hip mobility has been huge, stretching my hamstrings is still painful and probably will be for a while but again the difference has been huge. The reverse hypers and back extensions were again quite tough to do at first anything more than one set was quite sore but after a few sessions this improved quite a bit and I know longer have any real pain from the hernia and can hold my lumbar arch fairly well.

I do actually have an oly coach but I only get to see him once a week due to work etc so Will kindly offered to let me use the platform at his place. I think its almost impossible to coach yourself so its great for me that I can lift 3-4 days a week whilst having someone look over my form rather than once a week having someone tear their hair out for the first half hour at what Im doing wrong. So Im looking forward to actually giving the oly lifting a proper go and just for something else to do try a bit of benching which outside of testing with Will I’ve never done. Thats it really.

So Garret comes back with a herniated disc…obviously the first part of what we did was rehab to knock him back into order then we focused on his flexibility and mobility…it was the lack of these that led to the herniated disc…as well as working on another element of his physical conditioning that I felt was letting him down…see if you can guess what it was from looking at his results?

Garret’s Results:
Bench – was 85kg now 92.5kg
Pull Ups – was 7 reps now 15 reps
Push Ups – was 36 reps now 40 reps
Inverted Rows – was 17 reps now 26 reps
Trap Bar Deadlift – was 200kg…we didn’t test this…his back is better but not perfect…so not looking to max it out.

What we were looking to do was two fold…increase his hip mobility…which is better…I’ll dig out the videos to show you…and to improve his back strength which from the results you can see has clearly improved. His back strength has improved so much that it has improved his bench…even though he has done no benching since his last test.

What we are going to do now is to get him back Oly Lifting and to improve his technique…as well as that we are going to improve his bench. Remember…I told you early I was rambling…I still am…not even close to getting to the point of this post yet. Last night he snatched, cleaned and did some back squats. In his next session he’s going to Clean & Jerk, do some power snatches and snatch variations and back squat. His third session of the week will be a bench session and all his supplementary work. In his Oly dominated sessions we are going to re-groove his technique…he’s got 2 main problems now…1. Is that he’s lazy…he has a very early arse lift that he can pretty much fix any time he actually switches on and focuses on what he’s doing…but he doesn’t…because he’s lazy. 2. He’s too mono paced…he’s not dynamic enough…he basically ‘muscles’ his way through his Oly lifts…this will only get you so far…and he’s pretty much got as far as he’s likely to get. So we have to correct the flaws in his technique. I think this should clear up a lot of his issues. What we are also going to do is to work on his bench…get his technique right and his numbers should improve. We’ll see how far he gets in this next cycle of training.

So why am I telling you all this and more importantly what’s my point? Well my point is…I want to tell you some things I know.

1. You can’t work on everything simultaneously…you can’t get bigger, leaner, stronger, faster and fitter all at once…it doesn’t happen like that. Sure, you can do a fat loss program and lose 10kg and your pull up score improves….but do you seriously think that it improves because you got stronger? You need to focus on 1 maybe 2 goals for your training at a time…to use Garret as an example…in his last program his 2 goals were to simply fix his back and get it stronger…so we worked hard on his mobility and his back….now his bench improved…that is simply a by product….I wouldn’t give people a hip mobility and back stability and strength program to improve their bench now would I? What we are going to work on now is 1. Improving his Oly technique and 2. Improving his bench. I’m willing to bet that other scores will improve as well…but that will just be a bonus.

2. You can’t go ‘balls out’ on every exercise in every session. We were talking about training programs in general. One of the reasons that I never prescribe percentages is because it has never ever been my experience that training works like that…some days you feel great going into the gym and you either have a fantastic, average or bad session…I’ve gone into the gym feeling rotten and had outstanding sessions and set personal records. You have to pick and choose your sessions and pick and choose your exercises.

3. I was also discussing yesterday what this person considered my ‘response’ to training…in that they thought that I responded much quicker than they did to training. This is not true. One of the many differences between trainees is their…for want of a better description…their ‘engagement with training’ their ‘exercise focus’. What I see in the gym is a lot of people going through the motions. I also see a lot of people training really hard and yet simultaneously going through the motions. What I’m talking about is that guy on the lat pull down just going up and down as well as that guy swinging on the thing using wild body English and screaming while doing so. I think both of these approaches are crap. You need to focus on exactly what you are doing and why you are doing it. I’ve trained with people before and although we were both doing the same exercise I think we were getting completely different effects. If you want to improve you really need to get your head into what you are doing. That doesn’t mean you have to be super intense…just know when to switch on and switch off.

4. Core Work…call this whatever you want…some call it abs or trunk work…whatever…you all know what I am talking about. The are two really stupid extremes to this type of training. There’s the ‘squats, deadlifts or other unamed exercise’ are the best core work and you don’t need anything else camp. This camp base base this on ‘squatting requires you to stabilise your core more than anything else’ argument. I can see where their coming from…but this is still dumb. Then you have the other camp who seem to do do nothing but core work for hours on end…swiss balls, bosu balls, balance pads etc etc…this is equally dumb. The answer I think is somewher in between…some dynamic work. some rotational work and some static work and you’ll be golden.

I am going to keep adding to this post…there has to be more that 4 things that I know. I think I am missing 6. Everytime I read an article or listen to the news everything seems to revolve around ’10 point plans’ and the like. I’m sure I can put together 6 more things I know.