I’m writing this a little later than usual since I haven’t had as much time as I would like to tend to the blog so I am going to keep it simple. So simple even Jillian Michaels could figure it out.
<———- Ms. Michaels sans makeup. Horrifying.
What I am going to share with you is a philosophy I picked up a while back from Coach Dan John from his epic book, Never Let Go. Which is coincidentally still one of my top 10 must reads for anyone who is into training. His writing to strength training is what Plato’s writing was to the Republic. Epic in every sense of the word.
What I am going to share with you isn’t ground breaking by any means and may cause a few of your brain cells to short circuit due to it’s complex simplicity. It is a secret that has been around for centuries and is rarely talked about because even mentioning it will cause the tides to shift and baby unicorns to be birthed.
Now that I have your attention, here is the most simple training method ever. But wait, there’s more! There are actually two parts. That’s it, here it is:
- Pick one exercise.
- Do it over and over.
That’s pretty much it. Pick one exercise to work on each day and do it until you are satisfied with your workout or progress. But be warned, if you choose something like bicep curls or another “arm” exercise I am going to frisbeeing 10lb plates at you from across the gym. Sound like fun? Didn’t think so.
What I want you to do is think about the exercise that you struggle with or would simply like to improve. For most people, that is a pretty large menu since no one is perfect. Well, except for Jason Statham. Have you all seen the previews for Killer Elite? Nuff said.
And I digress. But seriously, if you are having trouble with say deadlifts (the most awesome exercise ever (period)) then take one day out of your training schedule to just do deadlifts. I know some of you might not want anything to do with deadlifts and that is ok because the world’s most simple exercise program has a 3rd part: pick something else.
If you can’t do pushups, do them until you can. Same goes for pullups or pretty much any exercise. You would be surprised how many people I have had do this and have mastered technique for these exercises in a few weeks. It just goes to show that a little concerted practice goes a long way.
I think sometimes it is a good idea to give the good ol’ brain cells a rest and instead of trying to create your own program or decipher someone else’s just pick a lift and do it. Warm up of course, then go to town.
Say you do, in fact, want to improve your deadlift. Practice different ways of doing the lift such as tempo, stance, reps, resistance, etc. You can add chains or even stand on a deficit. It is all pretty much the same exercise. Here is a sample workout:
- Full mobility warmup (foam rolling included)
- Speed Deadlifts 8x2x50% 1RM
- Deadlifts from a deficit 3×3
- Sumo Dealifts 3×6
- Conventional Deadlifts 3x1x80%1RM
Now I don’t just want you to stand around in between sets so it would be a great time to throw in a prehab or corrective exercise or two. I don’t care what it is, do 20 sets of no monies if you want. Just don’t sit around watching T.V.
The next day not only will your ass be sore but you will be 20x better at deadlifts as well. No applause, you can thank me later.