Trainers frequently get asked many of the same questions most of which are concentrated on the area of weight loss and adding muscle. The questions usually starts out something like this; what is the best (or quickest) way to lose fat and build muscle?…Most are looking for an easy way out or the magic bullet approach that allows them to get that maximum amount of benefits with minimum amount of work.
Though this is not the attitude for success, the good news is training to get the results you want need not be complex, in fact it is pretty simple with a little bit of planning and the will to execute your goals are right around the corner. I have written before about how to get started with the program that is right for you and in this article I discuss three principles that you can keep in mind while constructing your training program to achieve your goals.
Remember all training should be personal. Usually we associate this term with solely working with a trainer, but in actuality it should be thought about in any training format. Whether you train in your garage, at a gym or in a circuit class, you need to make it about yourself. What are your goals, areas of strength and areas you neglect and need to improve?
Build your program around these concepts and then determine your environment that will help you be the most successful with it. Whether you train alone, with a trainer who guides you through the process or a like-minded training partner put yourself in the correct environment that allows your personal goals to flourish and be achieved.
Just like in life, if you don’t move forward then you might as well enjoy your time in the cloud of mediocrity. You need goals and aspirations that challenge and engage you to be a better person than you were when you started your journey and your training program should reflect that.
Track your progress in a notebook or one of those fancy apps for your phone so you know where you stand and where you want to be. I like to set ultimate goals where I see myself complete a challenge by the end of the year. I also like to have daily workout goals that I make when I assess how I feel and how I am going to train that day.
After your goals are realized for the long term and for the workout, look at your program and examine how you are going to progress to build a better you. Did you finish your bench press session last week completing 1 set x 3 reps x 250lbs? Great! This week if you are feeling strong go for more weight or reps of the same weight. If you don’t feel the time is right to move up maybe you try two sets of 250lbs.
Whatever is right for you find ways to better that workout so you are moving forward and avoiding the potential pitfall of remaining stagnant.
I truly believe that the biggest thing one can do to be successful with your training is by making an effort to do it. No doubts, no what ifs no excuses. Believe me I am aware that each day brings a new challenge to your life and the potential to skip training. How could you feel like a world beater on Monday and Wednesday if you don’t even think you can lift half the amount of weight you did two days earlier?
If there is a will or way you can get some type of training in. Just do it (thanks Nike). Your goals for that day may change from a squat PR to working on more mobility and bodyweight pull-ups; that’s OK, do not be afraid of changing your program to go by how you feel. Your body has a good sense of self preservation and steering you into the right direction to be successful.
Mentally can’t do weights that day? Try going for a track workout or do some jump rope intervals. The key is to find something your mind tells you you can do that day so you keep moving forward. Save the complete rest days for vacations, emergencies and the stressed and lethargic days.
If you are looking for some programs that you can use and achieve your goals check out my group Doug Fioranelli Performance at WeightTraining.com.
I just started this group and I am really excited to be able to work with more people by writing programs to help you optimize your training and achieve your goals.
Some of my goals for the group:
- Provide you with Progressive Programming that you can take with you to the gym or use in your garage
- A variety of workouts to come including: basic strength training, kettlebell circuits, track workouts etc.
- Plenty of variety and options to not only help you progress but to accommodate the type of training you are looking for
WeightTraining.com provides a very unique and complete platform that I found optimal for housing my programs. By using the platform you get:
- Monthly workout programs
- Video demonstrations
- One-on-One email interaction with me
Ability to schedule and receive workout reminders (accountability)
- Ability to log and track your workouts
- The workout plans are accessible on all Smartphone platforms so you can even take it on the road.
You can get all of this for $29.99/month. Considering a personally written one-month program can be $100+ dollars this is a great way to receive a plan at a fraction of the cost.
Also for the first few members you can receive $10 off you first month by using the coupon code “Doug5”
Aj shares his twist on Dan John’s deadlift challenge. In Aj’s challenge your aim is to complete 5 sets of 5 repetitions using 315lbs in 5 minutes or less. Then put 225lbs. on the bar and complete 25 non-stop repetitions. This challenge will get your legs sore for the next day or so. Give it a shot to see if you are up to the task.
I find it hard to believe it has been six years since I first opened Rise Above Performance Training and last month we held our famous anniversary party. The party is not only a time for celebration but a time for me to show my gratitude to our clients, family and all the people who support what I do.
This past year was a huge milestone for the business because it also celebrates being in the new space for one year. This new space might simply seem like an upgrade for clients with new paint and more room to move around, but for me it is much more.
This is a sign of progress. I have always taken a conservative approach to business with my motto being never to make any huge financial mistakes. I realize mistakes will be made, I am myself after all, however I realized that I could not move until the time was right and financially feasible and this past year the time was right.
With this progress I am constantly moving more towards my goal of having a place to treat all adults and athletes who are looking for the best in training now with recovery options. Along with adding Stretch Therapy I was finally able to incorporate a physical therapy component to the gym by adding Jeff from MoveWell Physical Therapy and things could not be going any better. We are able to reach out and help more people with their physical needs and that is the whole goal for the business and who I want to be as a trainer.
The Anniversary Party is a celebration of these improvements and this year was another huge success. We started like we always do with the Strongman Competition where two teams of three participants competed in three different events to try and become the 2014 Champions.
The Strongman Competition consisted of three events. The first was a five-minute single kettlebell push press competition where the participants tried to get as many repetitions as they could in five minutes and they could only switch hands one time. The weights were as follows: men 24kg, women 12 or 16kg depending on their strength level. Overall everyone did great and we had one exceptional lifter, Ivette, complete 112 repetitions with the 12kg. With her marks, she advances to the 16kg kettlebells next year for sure!
The second event was a timed relay consisting of tire sledgehammer slams, sled pushes and kettlebell farmer walks. One competitor had to complete 10 repetitions of sledgehammer slams, on one side of the tire then quickly push the sled 50 feet (weight 150lbs men low handles and women high handles) back and forth, hit the tire 10 times on the other side then walk 50 yards with two kettlebells in the low position (men 36kg, women 24kg). When one of the team members finished the next one went until all of them completed for their total time.
The final event was a team medley where one person performed their best two events. Events included 10 pull-ups (men bodyweight, women with a band), two kettlebell get ups on each side (men 24kg, women 12kg), ten kettlebell snatches on each side (men 24kg, women 12kg), medicine ball overhead slams, (men 50lbs, women 25lbs), sandbag walking lunges (men 70lbs, women 50lbs.) tire flip 50 feet.
I’d like to congratulate all of the teams and each of the participants for making it a memorable event. Congratulations to Drew, Ivette and Lee for winning this year’s event.
I am truly amazed and thankful for another great year of Rise Above Performance Training and I owe it all to the members and to the people who help me out behind the scenes. Special thanks goes out to Jeff of MoveWell for coming on board this year to bring high quality physical therapy to Rise Above and to Debra who is the creative genius behind the design and execution of all of the posters, fliers, monthly newsletters and online work that goes into the business. I also want to thank my family for their continued support and especially to my sister for helping me with the articles for the blog and other publications.
Lastly, I would like to thank all of you who subscribe to the email list. I greatly appreciate you reading my articles and watching my videos. I do my best to provide you with the best strength and conditioning insights. I would not have lasted four years without the support of my subscribers. I hope to have all of you come by the gym to visit, lift or compete at the next anniversary party.
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