Strength Weight Training: Anything and Everything II

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I got an answer from BrockBlitz on IG so this one is for cptkirk and DemonTim - do you guys have a series of movements/assessments that you screen new clients in? Whether to determine a baseline for comparison later or to dictate programming, exercise selection etc
 
s**t i used to a 60min postural consult thing - god help me - but now knowing posture has no impact on pain it was a huge waste of time...these days I'm not rally into telling people how s**t their bodies are too cos you could find 20 things wrong with everyone but if it doesn't impact what THEY need to do, hence not what we WANT them to do, then what's the point?

Of course it's movement dependent so if someone squats for competition then ankle/hip mobility and such need to be addressed etc

Of course you could always use the workout as the assessment as most issues will be cleared up with technique interventions, especially with gen pop clients
 
cptkirk said:
s**t i used to a 60min postural consult thing - god help me - but now knowing posture has no impact on pain it was a huge waste of time...these days I'm not rally into telling people how s**t their bodies are too cos you could find 20 things wrong with everyone but if it doesn't impact what THEY need to do, hence not what we WANT them to do, then what's the point?

Of course it's movement dependent so if someone squats for competition then ankle/hip mobility and such need to be addressed etc

Of course you could always use the workout as the assessment as most issues will be cleared up with technique interventions, especially with gen pop clients
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Haha.
They still make us do a postural assessment in the myo course.
I just make it up and spend that time palpating instead.

I'm always going between the chicken and the egg;
Do you let the client just try to squat and if it's a disaster try to fix it from there, or do you do a ROM assessment and/or start them with a movement that literally anyone could do and progress from there?
I've had varying success doing both approaches eg the other week I spent 10-15 minutes teaching a group of 3 guys to hip hinge with a neutral spine and their deadlifts all still looked like s**t lol. Ended up having to raise the bar on blocks for all of them. Next group I went stuff it let's just deadlift but ended up having to go back to teaching the hip hinge
 
Aeglos said:
Haha.
They still make us do a postural assessment in the myo course.
I just make it up and spend that time palpating instead.

I'm always going between the chicken and the egg;
Do you let the client just try to squat and if it's a disaster try to fix it from there, or do you do a ROM assessment and/or start them with a movement that literally anyone could do and progress from there?
I've had varying success doing both approaches eg the other week I spent 10-15 minutes teaching a group of 3 guys to hip hinge with a neutral spine and their deadlifts all still looked like s**t lol. Ended up having to raise the bar on blocks for all of them. Next group I went stuff it let's just deadlift but ended up having to go back to teaching the hip hinge
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Aeglos said:
I start all deadlifts from with 1 dumbbell of a small step placed between the feet/legs...everyone starts there then it's a matter of how fast I progress them at...close enough is good enough in most cases if you progress them a rate specific to them as they'll rarely hit a threshold that will challenge them to the point of eyes bleeding...save that for exercises that have minimal learning curve

so my "general' deadlifting progression is this:

1 dumbbell off a step (5-6" step you know the one's) 3 x 8 reps at 12.5 - 15kgs on night 1 then i progress 10, 12 reps and a wt increase and back through 8,1012 from there until i get to the 30;s (biggest db i have)...for blokes i might do 3 x 12 and simply go from 17.5 - 30 each session

then i'll take the small step away and go from the floor either using the same 3 week x 8, 10, 12 rep wave or a straight 12 reps increasing load each week

then into the trap bar for 3 x 8 until it's pretty hard, then sets of 5 - 6 then 3 until probably 9/10 rpe

then into rack pulls from mid shin for sets of 5 down to 3 to 9/10 rpe

then to floor deadifts the same as rack pulls if they can do it somewhat correctly

this could be 60 - 80 sessions worth, maybe more leaving plenty of time to teach the intricacies of deadlifting such as neutral spine, lat engagement etc

and maybe don't be so anal on what neutral spine is and maybe opt for "safety spine" initially
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BrockBlitz said:
Depends on the client really.

Generally I prefer the change it as we go method but I work as a PT so people don't particularly like laying on the floor not getting out of breath.
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Yeah this is basically mine too
 
I've switched to training in the mornings before work, its tough getting up at 5am but i find once i'm up i have more energy physically and mentally, whereas training after work i find it a bit harder to get motivated for a good session also training for footy Tuesday and Thursday it makes it tough to get enough time in between work and footy training for a decent session in the gym.
 
Same reasons as above, but also if I train after work goodbye early night.

If it's a really tough session sometimes I can't sleep at 10pm even if I trained at 8am.

With 2 little ones in the house I'm sleep deficient as it is, if I lose more sleep I burn out really quickly.
 
saj_21 said:
I've switched to training in the mornings before work, its tough getting up at 5am but i find once i'm up i have more energy physically and mentally, whereas training after work i find it a bit harder to get motivated for a good session also training for footy Tuesday and Thursday it makes it tough to get enough time in between work and footy training for a decent session in the gym.
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How do you go at gym on Wednesday and Friday mornings say only 10-12 hours after your Tuesday/Thursday footy training?

I see a few guys do weights in their footy gear on Tuesday and Thursday mornings before they go to work at my local (would assume they'd go to footy training that night), but I've only really seen them train on Wednesday mornings also (not Monday's or Friday's), so they probably just gear up for big Tuesdays and Thursdays which I used to do in my late teens.

I used to regularly train early mornings or before lunch in footy preseason back when I was 17-19 because I played cricket too (was in year 12 or worked afternoons when I finished up high school), it was a tough grind doing cricket training twice a week along with footy training, my aerobic fitness was great back then, but I didn't leave myself a lot of recovery time on the weights side of things I felt, so I plateaud a bit weights wise until I quit footy at 20-21 and just concentrated on cricket until my back was wrecked.

Back then I'd normally have to do a major weight routine on a Sunday as it was my only real day off, so it wouldn't fatigue my footy/cricket training, so I normally did chest on Sundays and that worked out ok, occasionally legs also if I had say Mondays off and had cricket/footy Tuesday-Friday. I wasn't a fan of doing chest on cricket/footy days due to push ups you'd do at footy training or bowling on cricket days and I'd feel somewhat stiff, I tried to keep away from back and shoulders on cricket days due to bowling/throwing but I felt ok doing them and say arms on footy days etc.


These days if I have enough energy to train twice a day I do something like this

Swim morning into weights night
Swim morning into cardio/walking night
Cardio morning into upper body weights night

And it's normally much easier to do in the summer months :p

Normally though if I do cardio on a weights day it'll be immediately after my weights session (walk the Dogs or go for a swim etc).

But yeah, just interested to see what works for everyone in regards to training twice a day, or after say 12 hour rest breaks (only enough time for 1-2 meals).
 

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go you pups said:
How do you go at gym on Wednesday and Friday mornings say only 10-12 hours after your Tuesday/Thursday footy training?

I see a few guys do weights in their footy gear on Tuesday and Thursday mornings before they go to work at my local (would assume they'd go to footy training that night), but I've only really seen them train on Wednesday mornings also (not Monday's or Friday's), so they probably just gear up for big Tuesdays and Thursdays which I used to do in my late teens.

I used to regularly train early mornings or before lunch in footy preseason back when I was 17-19 because I played cricket too (was in year 12 or worked afternoons when I finished up high school), it was a tough grind doing cricket training twice a week along with footy training, my aerobic fitness was great back then, but I didn't leave myself a lot of recovery time on the weights side of things I felt, so I plateaud a bit weights wise until I quit footy at 20-21 and just concentrated on cricket until my back was wrecked.

Back then I'd normally have to do a major weight routine on a Sunday as it was my only real day off, so it wouldn't fatigue my footy/cricket training, so I normally did chest on Sundays and that worked out ok, occasionally legs also if I had say Mondays off and had cricket/footy Tuesday-Friday. I wasn't a fan of doing chest on cricket/footy days due to push ups you'd do at footy training or bowling on cricket days and I'd feel somewhat stiff, I tried to keep away from back and shoulders on cricket days due to bowling/throwing but I felt ok doing them and say arms on footy days etc.


These days if I have enough energy to train twice a day I do something like this

Swim morning into weights night
Swim morning into cardio/walking night
Cardio morning into upper body weights night

And it's normally much easier to do in the summer months :p

Normally though if I do cardio on a weights day it'll be immediately after my weights session (walk the Dogs or go for a swim etc).

But yeah, just interested to see what works for everyone in regards to training twice a day, or after say 12 hour rest breaks (only enough time for 1-2 meals).
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My body handles it fine, no doubt i don't train at the same intensity or volume as i could in the off season. Tuesday are the toughest training legs in the morning then running on Tuesday night (and feeling sore Wednesday)

My split is;

Monday - back
Tuesday - legs
Wednesday - chest
Thursday - biceps
Friday - shoulders/triceps

I've been super setting my workout just so i can get in and out quicker. The bigger muscle groups (chest, legs, back) i will do 20-24 sets smaller muscles groups (biceps, triceps, shoulders) will be 16 sets

As cptkirk has said here before when combining footy and body building style weight training in season you need to prioritize and focus on what your main goal is, for me this year its footy and winning games whereas last year (my footy side sucked) so i was focusing on getting stronger in the gym.
 
saj_21 said:
My body handles it fine, no doubt i don't train at the same intensity or volume as i could in the off season. Tuesday are the toughest training legs in the morning then running on Tuesday night (and feeling sore Wednesday)

My split is;

Monday - back
Tuesday - legs
Wednesday - chest
Thursday - biceps
Friday - shoulders/triceps

I've been super setting my workout just so i can get in and out quicker. The bigger muscle groups (chest, legs, back) i will do 20-24 sets smaller muscles groups (biceps, triceps, shoulders) will be 16 sets

As cptkirk has said here before when combining footy and body building style weight training in season you need to prioritize and focus on what your main goal is, for me this year its footy and winning games whereas last year (my footy side sucked) so i was focusing on getting stronger in the gym.
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Not a bad routine, when I used to play it was similar though with getting the main muscle groups out of the way by Wednesday (back/legs/chest) so I had enough time to recover those areas before the game, but I'd only go to the gym on the same day as footy training in preseason due to cricket. Friday's were always shoulders and biceps for me back then though :p and some weeks I'd train on Sundays and do chest then and do legs on Mondays, but if I didn't train Sunday then I'd do chest Mondays and Wednesday would be a mega 2 hour session doing back and legs combined (deadlifts, squats, chins etc).

These days though I also like doing back 2 days before chest. I find I recover quicker with back and I'm not sore when doing chest 2 days later, whereas I normally take 3 days for DOMS to go away with chest, so I need 3-4 days rest between chest to back routine so I plonk my leg routine somewhere inbetween. Nothing worse than doing back (say lat pulldowns/chin ups) and your chest is tight/sore, so uncomfortable.
 
Just after some advice doing my last set & rep of squats on Tuesday morning My back gave out,
I was wearing a belt and had already completed my dead lifts.

I went to the chiropractor and they got me to get an X-ray, my L4 & L5 are compressed and playing with the nerves And having a lot of spasms.

this has been an issue for me over a period but it has not been so sever which has only required an adjustment to the L5

What should I do to strengthen this area or should I have a rest or give up training, I have recorded my form and it is good?
 
Training Mad said:
Just after some advice doing my last set & rep of squats on Tuesday morning My back gave out,
I was wearing a belt and had already completed my dead lifts.

I went to the chiropractor and they got me to get an X-ray, my L4 & L5 are compressed and playing with the nerves And having a lot of spasms.

this has been an issue for me over a period but it has not been so sever which has only required an adjustment to the L5

What should I do to strengthen this area or should I have a rest or give up training, I have recorded my form and it is good?
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In my experience when people finish a post with this, their form isn't that crash hot.
 
Aeglos said:
In my experience when people finish a post with this, their form isn't that crash hot.
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I recorded my form in my earlier days of training and I know it's good, I have done my L5 twice In the past when running, one of them was up a hill ( walked home) the other was doing sprints that one dropped me on the footpath for 10 minutes.
 
Training Mad said:
I recorded my form in my earlier days of training and I know it's good, I have done my L5 twice In the past when running, one of them was up a hill ( walked home) the other was doing sprints that one dropped me on the footpath for 10 minutes.
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It's very hard to give advice off such little info mate. And with something so serious and sensitive I think a sports doctor would be your best bet, or a specialist referral. Without knowing your training, your history, your condition etc etc etc no one here can make relevant comment

In relation to what aeglos has said, got form on other days doesn't have much relevance to your form on the day you're injured
 
DemonTim said:
It's very hard to give advice off such little info mate. And with something so serious and sensitive I think a sports doctor would be your best bet, or a specialist referral. Without knowing your training, your history, your condition etc etc etc no one here can make relevant comment

In relation to what aeglos has said, got form on other days doesn't have much relevance to your form on the day you're injured
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Thank you, Ive trained for 14 years weights, footy, boxing and running, and it had happened 4 times twice running, 1 time trimming plants and another time doing weights all to the L5,
I spent last year doing 5 x 5 and this year doing 5,3,1 currently on cycle 4 and I did it on big but boring sets last rep of the work out?
 
Training Mad said:
Thank you, Ive trained for 14 years weights, footy, boxing and running, and it had happened 4 times twice running, 1 time trimming plants and another time doing weights all to the L5,
I spent last year doing 5 x 5 and this year doing 5,3,1 currently on cycle 4 and I did it on big but boring sets last rep of the work out?
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All good mate. If I was you I'd see a sports doc at minimum. I don't * with backs (most clients with back issues I'll work with their specialist on the plan. Currently working with a guy with a shitload of prolapsed discs that he's had for 10 years or so)
 
DemonTim said:
It's very hard to give advice off such little info mate. And with something so serious and sensitive I think a sports doctor would be your best bet, or a specialist referral. Without knowing your training, your history, your condition etc etc etc no one here can make relevant comment

In relation to what aeglos has said, got form on other days doesn't have much relevance to your form on the day you're injured
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That, and your technique can always be better.
Particularly someone with previous injury history; there's just not as much margin for error in how they move under load.
 
Any ideas on where i can gain a TAC Cup club or u18 based Weights session from?
Just wanting to get a base of ideas and exercises they do at the level? rep range, weight etc?
 
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