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EVERYTHING AT ONCE
September 23, 2012
Hi,

It’s been a little while since our last ezine issue. It has been a busy few weeks with everything going on. The good news is that we have been very active on our facebook page. This is what you are about to see here. I will be posting everything from our facebook page from the past few weeks. Keep in mind that there will be quite a lot of content here, so save the email and come back to it if you can’t devour it all in one sitting.

To stay up to date, and to support the stuff in this article, head on over and like Unleashed Training on facebook. Also check out our you tube channel at http://www.youtube.com/user/unleashedtraining101?feature=results_main

I am also posting a page that will be regularly updated and will contain a PDF download for this entire article. Every few weeks we will update the page and the PDF to include all the latest posts. Check it out at http://www.endlesshumanpotential.com/unleashed-facebook-posts.html

Everything in this ezine is posted as it was originally, so it will essentially be an issue of tidbits. Some of it will apply to you as an individual, some of it won’t. Rest assured that there is something in here for everyone. It will run in chronological order from oldest to newest. Anyway, here goes…..

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In this article…..

You will find sprint training programmes, tips to lose fat rapidly and permanently, time efficient workouts, ways to naturally boost anabolic hormones by a massive amount, grand slam tennis workouts, accelerated metabolic response tips and workouts, how to increase vertical jump immediately…..and a hell of a lot more.

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FITNESS FACT: By the age of 65, individuals who haven't engaged in exercise on a regular basis may incur a decrease in their muscular strength by as much as 80 percent.......To avoid this, I am offering you the chance to participate in a FREE fitness and nutritional analysis. This means TWO FREE sessions with a programme and meal plan designed specifically for you with no obligation. Sydney metro area, send me a PM, comment or call 0412 602 746 or email coach@endlesshumanpotential.com or visit www.endlesshumanpotential.com and have a look around.

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NO TIME FOR FITNESS?

While sitting around making calls for eight hours solid I had an idea. Instead of sitting there doing nothing, those that spend time behind a desk can make the best use of their time, physically. So what did I do?

I have one of those chest expander things. You know, the old school thing with the five springs between two handles? I sat there pulling on that most of the day, now my upper body is quite sore.

Also, I completed about 250 squats and at the end was able to do a few stretches while still speaking on the phone with a headset on.

The moral of the story is that you need to be always thinking of ways to improve your fitness, always be moving and to live and breathe fitness. It's not enough to do a 60 minute gym session like it's a chore three days a week. No one sticks to that. You need to make fitness a part of your life. When life gives you sedentary activities, you make lemonade.....or something like that.

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HAMMER THOSE LEGS

Want to smash your legs in under 20 minutes but have no equipment? Start with one static lunge on each leg. Move to two each side then three and so on up to 15 then back down the ladder to one. I give my personal guarantee that your legs will be very well worked from this and you may not be able to get up out of a chair.

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Ok, another challenge. Travelling burpees, one mile. GO!

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INTERVALS FROM HELL

Try running intervals to improve your running for all distances. Run 10 x 20 seconds at max pace with 10 seconds rest between each. Then run 8 x 1min with 30 seconds rest between each. Then do 5 intervals of absolute max sprint until you can't go any further while maintaining that pace (sprinting to failure in other words). Rest 20 seconds between each.

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GREAT WORKOUT OR FITNESS TEST

Here's an alternative workout for the cardio junky that likes a challenge and wants to maintain muscle and power. It's the burpee fitness test. Just do travelling burpees as far as possible in 15 minutes. So if you have a 400m track then just travel around that until time is up, if it's on a standard football field then even better, just keep going one post to the other. One length is exactly 100m.

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FITNESS IN GENERAL

Ever wondered if what you were doing for fitness was right? What are you looking to achieve? What I see so often is people without a clear direction of what they are trying to achieve. Most often it is something like a weight loss goal. The issue there is that weight loss is not a product of exercise, it is a product of an entire shift in lifestyle. When you take up a fitness programme you need to consider what it is you want, as in what sort of fitness do you want? If weight loss is your goal then as far as exercise's role in that goes, you are best to follow a specific tangent. The good news is that weight loss and general health are broad, and you can get there any number of ways. You can shed fat as an endurance athlete/enthusiast or as a sprinter or weightlifter.

For worthwhile adaptations to take place and to remain consistent you need to work towards something that you can adapt to. Don't just head in windmill punching and hope to gain "fitness". If you need to lose weight and decide to take up endurance sports then do so fully. Your gains in endurance will aid your muscles in metabolising fat as energy. If you are built for speed and power then start sprinting or Olympic weightlifting. The gains here are different, however they still aid body composition, just by a different mechanism. Think about it clearly and make a decision. Put all your effort in and don't try and gain everything all at once.

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EXERCISE FROM ANOTHER WORLD

Want to develop full body power and core strength in a dynamic environment? Try single leg burpees. Simply perform burpees with one leg off the ground the whole time, even during the jump. Compliment this with two point push-ups. They are a push-up performed with just one hand and one foot in contact with the ground (opposite arm and leg).

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CORE STRENGTH

I just want to make a note of core strength training. Commonly core strength is seen as an endurance activity. People do long sets of exercises and aim to fatigue the abs as much as possible. This is incorrect...unless you're a marathon runner.

So how should you train your core? Train your core with a few key training types. Being; static strength, flexion and rotation. You must train the core with these three types for overall usefulness and even appearance. In order to gain any benefit from core training it must be in line with whatever else you're doing. If you want muscle mass then train your core like you train the rest of your muscles. If you want sprinting speed then train the core explosively. If you run long distance you can then go ahead and do these marathon abs sessions.

So what do the three types mean? Static is simply a still hold. Examples include the plank and the side plank. Flexion is simply the action of the crunch, however the crunch is not an ideal exercise. A good one is ab wheel roll-outs and can be done with anything that rolls or slides. The third one, rotation, is as it sounds and involves rotating the trunk or resisting against rotation. Try Russian twists or standing Russian twists.

The moral of the story is, make it relevant and don't get too complex. If you're a sprinter or weightlifter then do the movements explosively and for a low number of reps, or use a lot of added resistance. I hope all this makes sense to you.

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MUSCLE BALANCE

Just a quick thought on muscle balance. So many people in gyms train one movement or muscle group more than the others. Quite often for men it is their chest. Most men want big pecs and will do quite a lot of bench press and cable crossovers to get there. Here's the issue; being biased towards one muscle group or movement pattern limits strength and leads to chronic injury.

Muscles come in pairs. Ifr a much causes an action at a joint then it is guaranteed to have an antagonist muscle that performs the exact opposite action. For instance the bicep and the tricep.

When you make an agonist strong but neglect its antagonist, you eventually stop gaining strength and muscle mass as a result. You also reduce stability of the joint. The point is that you need to strengthen your least favourite movements and muscles just as much as your favourite, or its antagonist. If you're a big bencher then you need to be able to do heavy rows or weighted pull-ups. If you have powerful quads then you need to target the hamstrings in order to avoid tearing one during a sprint. This concept applies as much to the average person as it does to the elite athlete.

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GRAND SLAM WORKOUT

Bootcamp, Parramatta, Merrylands and Sydney city. Contact me for details. Meanwhile, try the grandslam sprint workout designed to simulate the fitness of the world's best tennis players.

Set up a short agility course with markers. Your choice on arrangement, but I suggest the Illinois agility test. Complete once through as fast as humanly possible. At the start line take two slow deep breaths then repeat. Keep going for 20 minutes in this fashion.

Next are suicide sprints. If you don't know what they are look it up on youtube. Each time you complete one set of suicides all the way through then rest for one minute and repeat. Keep going for 20 minutes.

Lastly we're going to have exhausting fun. Set up a square marked by cones. Make the square 10m x 10m. Begin in the bottom left corner, the whole time you will keep facing forward, no matter which direction you are facing. Complete the following.....

Sprint to top left corner, backwards to bottom left, sideways to bottom right, then continue all the way around the square facing to the front. Sprint on an angle to top right, sideways to top left, then diagonal backwards to bottom right. Perform 10 squat jumps then rest one minute. Continue for 15 minutes.

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WHAT'S THE DEAL WITH CROSSFIT?

What's wrong with crossfit? Do we love it or hate it? Many people might think that I completely dislike crossfit due to bagging it out frequently. However I don't inherently dislike it, I just have a problem with many aspects of it. But the WOD concept and the continued variation is favourable to me, it is exactly what suits my training style. What I teach somewhat relates to crossfit, but I say that loosely. Stay tuned, part two will cover the flaws in crossfit programming, the positive aspects of their programming and what we do that both differs and is similar.

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WHAT'S THE DEAL WITH CROSSFIT? PART DEUX

Ok, I wrote last night about crossfit programming. Just to reiterate, I do not dislike crossfit, well not entirely anyway. Crossfit is a very popular method. In fact it is the fastest growing fitness movement in the world. They must be doing something right because if people got better results from something else then they wouldn’t bother with crossfit right? But here is my issue with the method.

You see, crossfit is too random. Ok, so that’s what they’re about right? Well yeah, but this can backfire. Well not really backfire. What I mean is that it works, but it’s not best practice for general and broad fitness. What it does is develop the ability to better do cross fit workouts, but much of these are poorly transferred into other areas. So a crossfitter will be good at doing 100 snatches for time using a light weight. But tell me, where is this applicable? This sort of thing will eventually destroy your lumbar spine.

What else? Well there are three things lacking that need to be included in any programme for maximum results to be obtained. Progression, consistency and relevance. When you do a WOD it is pretty much random, which is fine, but only if it follows some sort of consistent pattern and builds on the skills you have spent time developing. But one of the problems seems to be that you may do something like pull-ups and then not touch them again for another two weeks. The same applies for a 10km run. If you’re only doing a particular thing once in a while then there is no point doing it at all because there is no chance for progression. So where’s the remedy here? What if you’re a hardcore crossfitter? Should you completely give it up in favour of something different? Absolutely not.

Crossfit is effective and it is popular and produces some very fit people. What you should do is tailor the method to your needs and listen only to experienced coaches. Forget about the guy that has only been doing crossfit and nothing else for a year or two and has never engaged in any other method. He will misguide you and will likely condemn anything that is not crossfit. Instead, do some research yourself and listen to proper strength and conditioning coaches that have experience training athletes and the general population and have produced some enviable results.

So I mentioned that crossfit has some flaws but overall it can be one of the best programmes you can do. This may seem contradictory. But being a strength and conditioning coach with a decade of experience I have seen it all. I know enough to take the good stuff and discard the bad. In the case of crossfit there are both good and bad components. The good stuff is really good stuff.

So here is the UNLEASHED Training programming style when it comes to broad and inclusive fitness. Keep in kind that a lot of what we do are highly specific programmes for a specific goal, however for the general and all inclusive this is how it works in its most basic form. First of all, we use only a small number of exercises. Variety of exercises is not important, specifically for strength.

People develop best when they grease the groove, or in other words when they do the same moves consistently. Doing pull-ups three days in a row and then not doing them again for a week or two will not develop the ability to do pull-ups any better. Likewise, doing a distance session one day and then another one 10 days later is simply a time filler.

Things must be done consistently, even for generalised fitness. Further to that, even if you want broad and inclusive fitness there is always some level of specificity. It is promoted to the military for instance in crossfit to do workouts like a combination of body weight squats, light weight cleans and kettle bell swings. The issue with developing cardio this way is that it applies to nothing and teaches the body inefficient and problematic movement patterns. Take a soldier and analyse what they do. Yes, they need a broad range of fitness, but many crossfit WODs are poor ways to develop what they need. They will benefit from combat conditioning. Moves like leopard crawls, basic strength movements, regular development of pull-ups, rope climbs, weight loaded walks etc. So the random WOD concept works, but it needs to be approached with things that are most useful to them. Doing a particular activity once in a while will do little for progression.

So if you’re going to develop the deadlift then do it consistently and have a plan to improve upon each lift. You can still train all energy systems and train in a broad fashion, but if you’re going to train a component of fitness or a movement pattern then you need some level of consistency with it, no matter how many of those components you are going to develop.

Ok, in terms of general, all-inclusive fitness, here is how I like to programme. It is a simple concept and applies the principles of progression, consistency and relevance/usefulness. For general fitness, even in my own training, I use the WOD concept. Generally day one is a strength session, day two an interval or power session, day three strength, day four rest, day five interval/power etc. So I alternate between strength sessions and intervals. Sometimes I will do two days strength then two days of intervals and follow in that pattern. Strength sessions will normally rotate between super heavy with low reps to mid-range weight and mid-range reps to high rep volume training.

The choices of exercises is not always exactly the same, in fact, keeping with the WOD concept and all-inclusive fitness the pattern of the session is always different. The consistency comes into it with doing similar moves frequently. I will regularly include heavy cleans, squats, pull-ups, push-ups, weighted dips, overhead press etc. These could be included in endless patterns and combinations. Interval sessions consistently involve running because running is relevant, it is common and needed for a broad range of sports and activities. What I will never include in programming is using Olympic lifts and other complex barbell movements to develop cardiovascular fitness. These are strength and power exercises, not ultra-endurance exercises. When will you ever need the ability to pull a weight off the floor into an overhead position 100 times in a row really fast using light resistance?

Anyway, that was really a bit of a rant, but hopefully you get the idea.

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HOLISTIC STRENGTH TRAINING

You've heard it all before, muscles don't function in isolation, they function in groups. A good physique on the surface is a product of fitness and increased performance. Isolation movements do have their place, but they should only make up a very small part of your overall programme. This is due to a number of reasons. The first is the hormonal response. A squat or deadlift will spike testosterone and other goodies, whereas a small movement like a curl will not. The other is the neuromuscular response. Muscles contract in patterns of recruitment. They need to be balanced in strength. Having strong lats and weak deltoids will cause postural issues and other problems. Doing major compound movements will remedy this if you have a programme that is properly constructed. But the point of this post is not to give you info you have heard before. I want to suggest adding something to your programme for a few weeks.....

Overdead full-body exercises. As soon as you put something heavy over your head whilst in a standing position you are changing your centre of gravity radically. Your core and just about every other muscle in your entire body is switched on and challenged. So adjust your programme to be dominated by the following....

Overhead squats, snatch, overhead lunges, military press (standing), push press, split jerk and barbell thrusters. Use a challenging weight, but only when you have mastered the moves. Use low reps and plenty of power here. These are not designed to make you feel a "burn" in a specific area. These are full body exercises that will, beyond a shadow of a doubt, increase your overall strength like nothing else. After six weeks of doing these several days a week you will be stronger in every other aspect.

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HYPER-COLOUR URINE

A quick thought, disregard if you take a vitamin supplement.....

How yellow is your pee? In the age of soft-drink, coffee and all other manner of beverage we tend to drink less water. A nice can of coke feels like hydration temporarily, so while we drink it we don't feel the need to drink water. Same with coffee and alcohol. So the result is potent piss at he other end.

The solution? Analyse your pee for colour and smell. If it smells strong and is a dark colour then you need more water. But to add another layer of complexity here, if you're sweating (you are sweating, right?) throughout the day due to exercise or heat then you're losing minerals such as sodium, which is essential for important things like heart rhythm. So if your pee is very yellow and smells a lot then ditch some of the other drinks and start reminding yourself to drink water. On top of that ensure you get enough electrolytes.

It's simple stuff, but sometimes people need to be reminded. Being dehydrated, even when you feel fine will cause problems in many areas such as hormone function, absorption of nutrients, energy release (as in accessing fat and glucose stores) and an overall drop in performance.

Now for a parting piece of advice........For optimal health you should also check your shit, literally. When you do a big steamer (stop being embarrassed, we all have to do it) look at it before flushing. Soft, runny, sloppy and exceptionally foul stench is bad juju. So is too hard, little nuggets, too light or dark in colour and ones that float. Optimal digestive health can be indicated by large, well-formed, medium brown poo that leaves a streak on your dunny bowl. DO NOT UNDERESTIMATE THE EFFECTS OF DIGESTIVE FUNCTION ON YOUR OVERALL HEALTH AND PHYSICAL PERFORMANCE!!!

Some icky topics right there, but still important. No one likes to talk about it, but it needs to be known and it needs to be kept in check. If your poo is always "not quite right" then it could mean any number of things from gall bladder issues (I had mine removed due to stones) to food intolerance or something more serious. Be your own doctor from time to time.

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Move with the barely contained violence of an angry lion

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HARDCORE WORKOUT

Five rounds for time of: Bear crawl 100 feet Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.

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SPEEEEEEED!!!

SPEED!!! That is one of the guiding concepts in Unleashed Training. But what do I mean by that? First up, we like to adopt the principle of maximum output in minimal time. This applies to everything. The more horsepower you can generate and faster you do it applies as much to endurance as it does to a single max effort such as a jump. But going a little further is speed. This applies to so much more than just sprinting or moving around a boxing ring. All sports and most life situations of a physical nature are best if they are done fast. You'll never see a race where the slowest person wins. By the same token, in a fight it is generally the person that can land his or her attacks first that will win. With speed I am referring to more than just rapid movement, I am referring to applied speed, which is a term I have coined to explain what I mean. Applied speed is essentially speed that is used not just for moving fast but also being able to do something when you get there. Speed is only of use to the fighter if force can be applied at this speed. If force is greatly reduced then the speed has little use.

Now lets look at a few examples of how and why speed is of great use to the athlete and the general population. Getting from A to B (on a bike, running etc), initiating a punch and actually executing it to completion, pursuing an opponent on a sports field and a really good one.....the need for momentum during force generation. That last one applies to things like weightlifting, where the movement needs to be completed as a whole and can't be done in two pieces. There are many other examples of how this speed combined with force is necessary. But lets just say that this is almost always the defining skill or characteristic separating an average athlete from a great athlete. The same goes for the general population of people not engaged in sporting activities. Get the edge in sport and get the edge in life, learn to move with speed, but make it useful. Speed is of greater compounding use when it can be applied both without resistance and against great force.

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PRIMITIVE TRAVEL

Just a quick one, for the next week I want you to try something. You need to travel fro A to B each day right? How do you get there? I bet it is some kind of mechanised transport like a car, bus, train or whatever. Well scratch that if you can, or at least partially. For the next week you are going to pretend you don't own a car and that terrorists destroyed the public transport system, as if it worked that well anyway. If you travel 10km away then do it on a bike, run it or walk it. If you travel 30km or some extravagant distance each day then I want you to pretend that you can only get to within a few km of where you need to go and the rest you need to do via human power. Ride, run, walk, crawl, jump or swing through the trees. Any way you can, just travel via your own power and energy.

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CLICHED PHRASES

Just a quickie. I want to make mention of cliched terms. Those little quotes that go largely ignored now days simply because they are old hat. For instance "you can do it, if you believe you can". It sounds like a whole lot of wank to most people, until you look at the intended message and purpose. I will provide one simple example, "believe in yourself". Simple phrase, very cliched and completely over-used. However this is something that is not only useful but is a prerequisite for succeeding in anything. If you don't believe that you are capable of deadlifting 300kg then you will never quite reach that level. Having 100% belief in your own ability to do something is almost a guarantee that you will find a way to make it possible, no matter how lofty it is.

So my question is, what beliefs will you be adding to your own overall belief system? What truly "impossible" things are within your reach?

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UNLEASHED Training is now offering one on one coaching. This is unlike normal "personal training". Here you are getting seasoned professionals that run a service more closely related to that which a professional athlete might receive. Contact us for more details.

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Minimise, simplify and hack away at the unessentials.

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NEW UNLEASHED FITNESS PRINCIPLE 1

SUPERHUMAN POTENTIAL: Superhuman potential sounds like a bit of a buzz word, however it is here intended to teach you the fundamental principle for overriding the body’s strongest limiting mechanisms. Most people have heard the story of a lady whose kid was trapped under a car so, in her panic she suddenly possesses enough strength to remove the heavy vehicle. This is due to hysterical strength, which is triggered in extreme circumstances where the body receives a stimulus that tells your nervous system to release the brakes and allow for maximal strength. What this suggests is that human beings have many more times the strength potential than what they are demonstrating. During an emergency the central nervous system awakens dormant motor-units/muscle cells and reduces the natural resistance of opposing muscles, which is the mechanism by which one may exert such amazing strength that they otherwise would not be considered capable of.

What about endurance? The body has natural mechanisms in place to limit your ability to perform endurance that lasts a long time, such as hours or days and also near-maximal, shorter endurance/anaerobic endurance activities. When you perform such an activity there is a point at which your body cannot go any further. Lactic acid builds up, muscles burn, breathing becomes a struggle, heart rate has reached its limit etc. Several studies were conducted where subjects were required to first perform a short max effort on an indoor bike. They managed over 1000 watts average output. Straight after that they were put through an exhaustion test at less than a quarter the output, with the result being that they reached a point where they could not go any further and their bodies inevitably slowed them down. But then without rest they were asked, at the end of this test, to perform an all-out sprint at over 750 watts. Each subject managed this feat. This suggests that although there are real physical signals and pain, that the brain is more responsible for your physical output than once thought. Subjects could only manage the extra intensity and duration because they were given an end-point, which tricked the brain.

The reason for these limitations is that exerting 100% of what your body is truly capable of might pose a risk of injury. The issue is that it is over-protective. The physical potential of humans is far greater than what we are demonstrating, all because our brains put the brakes on. As a result UNLEASED Training puts a major emphasis on will power and re-training the brain to tolerate greater physical output. The potential is there, we just need to teach you how to access it and use it.

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NEW UNLEASHED FITNESS PRINCIPLE 2

MINIMALISM: In the spirit of the principle itself we’ll keep this short. Minimalism is simply that, the bare minimum necessary to produce the most favourable result. This is a simple principle that really encompasses the entire spirit of what UNLEASHED Training is all about. There is nothing unnecessary in our training, everything is of quality as opposed to quantity. All work done within an UNLEASHED workout is designed to produce the best result. Everything else is omitted.

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ANAEROBIC CAPACITY

Anaerobic capacity is the total amount of energy obtainable from the anaerobic energy systems. That means the combined amount of output for the ATP, phospho-creatine and lactic acid systems within a certain period of time. A simple, less scientific method for measuring this capacity is to run as far as you can at a near-maximal pace. The further you can run at a fast pace the more anaerobic enzymes your body is capable of producing and utilising and the better able you are to buffer lactate.

Anaerobic capacity is one of the primary focuses of UNLEASHED Training. The better able your combined anaerobic energy systems are at utilising energy and recovering, the higher the intensity you are able to maintain. This translates to the principle of "maximal output, minimal time". For example; a 400 metre runner needs to perform at nearly 100 percent for over 40 seconds when competing at elite level. This is extremely taxing on the anaerobic energy systems and requires a highly conditioned state. By increasing anaerobic capacity the 400 metre runner is able to buffer more lactate at a faster rate, produce and use more anaerobic enzymes and continue turning body fuels into useable energy for immediate access. Anaerobic capacity is also a necessary tool for everyone right up to the endurance athlete. The higher the function of the anaerobic systems, the higher the threshold between the point that aerobic (sustainable) effort turns to anaerobic (time-limited) effort. Hence the athlete can sustain a faster indefinite pace.

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What did you do today to improve your fitness?

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MODIFY GENETICS

Did you know you can modify your genetics naturally through lifestyle? How you may ask?

Recent research has suggested that obesity genes can be modified by up to 40% by simply taking on the lifestyle habits of more fit and active people. This has led to my personal research into performance. It appears that performance potential is modifiable up to about 50 years of age.

Lets look at power for instance. They say white men can't sprint, but this is much a matter of lifestyle and focus. There are simply less white people sprinting and the ones that do have the conditioned belief that they have a lesser potential. So it becomes a self-fulfilling prophecy. In reality, if fast twitch muscles and the neurons that innervate them are stimulated frequently enough and combined with perfectly learnable biomechanics then regardless of race, anyone can jump or sprint as fast as anyone else of a supposedly superior race or genetic predisposition.

I have a goal to jump 8m+ in the long jump, so it stands to reason that I spend a lot of my time jumping. This modifies the supposedly set genes I was born with and builds a higher percentage of fast twitch muscle fibre capacity and trains my nervous system for the action involved.

All in all, whatever you want your body to do, you have to tell it to do it on a frequent basis so as to condition your physiology. In essence, you need to create a pattern. If you tell your body to sit for the better part of the day then of course you will be "genetically predisposed" to obesity and poor fitness. Tell your body to run for a long time and your body will respond with a greater increase in capillaries surrounding muscle fibres and an increase in your capacity to exchange gases within the lungs. So the moral of the story is, do it frequently, whatever that may mean for you. Don't fall into the negative belief trap.

Tell your body to do it and it will generally comply.

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Want a guilt-free snack? Eat popcorn. Get the loose kernels, chuck them in a pot on the stove with some olive oil and a pinch of salt.

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PROPRIOCEPTION

Proprioception can get in the way of elite performance. Dedicate some time to training unilaterally (one side at a time).

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Get in early for summer. Start at any of the UNLEASHED Training groups in Sydney and get a FREE one on one comprehensive assessment and biomechanics profile.

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INTERNATIONAL TABATA DAY

I declare Monday "Tabata day". Try it at max intensity with anything. Could be burpees, shuttle sprints, barbell thrusters etc. Tabata is simply 20 seconds effort followed by just 10 seconds rest repeated eight times. To do multiple Tabata sets just rest 1-2 minutes between each set of eight intervals.

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Today's workout for me (Chris): Full Tabata of each pistols, scissor jumps, burpees and single arm row on rings.

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Following UNLEASHED Training will make you more attractive to the opposite sex. It's just science.

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Strength is at the foundation of all physical performance. Develop this component before all else....

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I have said it before. Minimalism reigns supreme. Eliminate the unnessential, be ruthless. Save only that which proves it's worth. Take from that what you will.

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AVAILABLE ANYWHERE IN THE WORLD

$199, 12 weeks, exact instructions, follow them and get a planned and precise result. Simple as that.

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Give the world something new, give the world something you.

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FAT LOSS TIP #1: Cold exposure can help you burn a LOT of extra calories. Think of energy for what it is outside of the body. Energy produces motion, but it also produces heat. When you are exposed to cold your body loses a lot of heat and needs to somehow gain it back. This comes at a very significant energy cost.

How to do it; 1. Take cold showers daily. 2. Add swimming to your training. 3. Put an ice pack on your upper traps and neck for 30 minutes per day. Try it for two weeks

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Soreness the day after a workout is not the prime indicator of effective training. If soreness is what you want then I'll just beat you with a stick.

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Density session time.

7 min of single leg squats (pistols)

7 min of pull-ups on rings

7 min of dips on rings.

As many reps as possible in each 7 minute period. Rest as needed.

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Fat Loss Tip #2: Use cinnamon before meals and before training sessions to increase the number of calories that are shifted to muscles in the form of glycogen and retard the mechanism for storage of fat. Best practice is fresh cinnamon, not some cruddy stuff from a million year old spice rack. How much? A heaped teaspoon full. Added bonus; increased HDL cholesterol (the good stuff).

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SIX WEEK PROGRAMME

Six week accelerated results programme: Please note, you should follow our daily fat loss tips, even if you are not overweight (for health and muscle gain too)....

You will simply do the same workout three days a week for six weeks. You will be tempted to do more, but don't. If you follow this you will enter serious beast mode and your posterior chain will be super strong as a result. I recommend Mon, Wed and Fri as workout days, but divide them how you like.

WORKOUT

7min of kettlebell or dumbell swings. Do as many as possible in the 7 min, learn correct technique, rest as needed, progressively use heavier weights and ensure each rep is done powerfully with a snap of the hips.

7min of pull-ups. Rest as needed, you will probably reach the point where you can only do one rep at a time towards the end. Can't do pull-ups? Do jumping pull-ups, where you simply place your feet on the ground and assist each rep with a little jump to get you over the bar.

7min of burpees. Yep, that's right, burpees. Ensure correct technique is used and maintain a strong jump at the top of each rep. Rest as needed and don't get sloppy.

That's it, that't the workout. Every energy system is being used, most of the major primal movement patterns are covered and you WILL gain strength and explosive power. As time goes on you should be able to do vastly more reps than you could at the beginning.

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Fat Loss Tip # 3: Eliminate everything white (except egg and cauliflower). White bread, white rice, pasta, all wheat, all processed grains etc etc etc. This one step alone will make a massive difference.

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Fat Loss Tip # 4: Eat breakfast within 30 minutes of waking. Not only that, add some protein to it. Stop eating cereal and toast, it's rubbish unless you're eating whole oats. A good example is three boiled eggs and a tin of baked beans or simply a large omelette.

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PERFORMANCE TIP

Performance Tip: Want to sprint faster? It has been shown that stride length contributes to horizontal velocity to a greater extent than stride frequency. Hmmm, so Bolt is built for the sprint afterall, no wonder he is winning races. Bolt takes an average of 4-6 stride less than the average elite sprinter over 100m.

How do you increase stride length? Lets first look at a limiting factor? Hip flexor tension is a major cause of a short stride. Why? When your foot strikes the ground, tight hip flexors pull the foot off the ground before it has completed a full stride, making the foot spend a briefer time on the ground and not achieve full drive. In essence, the transfer from one stride to the next is characterised by a shorter distance between the rear foot and front foot. This greatly slows velocity.

How to fix it? Two simple tools. The first one is a standard hip flexor stretch performed daily, but not before dynamic activity such as sprint training. Overall the goal is to increase hip flexor flexibility.

Secondly, strong hamstrings. Strong hamstrings contribute to a faster turnover from one stride to the next. You see humans are inhibited by having only two legs and a foot strike in front of our centre of gravity. This means that momentum is lost on every single stride while we drag our body forward over that front leg and transfer into the pushing phase of the stride. Strong hamstrings make this less of a problem.

How can you strengthen hammies? First up try single leg deadlifts for a rep range of 3-5. Secondly are kettlebell swings at high velocity and moderate volume. We're talking 75 swings for time and no more. Third and final, any kind of knee flexion that also involves the glutes. Weighted back bridge, glute ham raise, swiss ball leg curl and hip raise etc. Leg curl machines are inferior for this purpose.

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Fat Loss Tip: Eat slowly, as in really slowly. Eating fast, even if the food is clean, can result in major spikes in insulin, and insulin is the hormone responsible in large part for fat storage. How do French people indulge in pastries and not get fat? They eat slowly and it's usually a social activity. This does two things, it tells your body to break it down more slowly, which results in a drip feed of energy. Secondly, it causes you to eat less overall volume of food.

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VERTICAL JUMP QUICK FIX

Vertical Jump Quick Fix: Start with hands overhead. From there swing your arms down as powerfully as possible while dipping into a squat. This creates greater elastic stored energy via the stretch reflex. Upon rapid squatting immediately and as fast as humanly possible transition for the down phase into the upward motion of the jump. Swing both arms up with your dominant arm leading. You'll be on a slight sideward angle so as to gain a few cm via reach. Don't slap at the top point, it only requires a touch. Try to do this at the highest point. A major flaw in technique is people hitting the mark on the way up or down.

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THE NUMBER ONE SUPPLEMENT FOR PERFORMANCE, MUSCLE GAIN AND A LEAN BODY

If I were to recommend just one supplement to improve both performance and body composition it would be creatine. There is a lot of stuff on the market, but creatine out-performs them all. Stick with simple creatine monohydrate, it's the most well researched and also the cheapest. Use a recommended dose before training and carry some of that over through your workout and after it. I recommend consuming about 2/3 of the dose before the session, dilute the rest with more water and then drink throughout the session. It should be completely finished within 30 minutes post workout. If it comes without a carbohydrate source mix it with some cordial or some other small amount of sugar to enhance absorption.

Benefits include increased strength and power, increased lean body mass, increased basal metabolic rate, greater overall energy dedicated to training and it has even shown to help prevent brain diseases like Parkinson's.

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“Every morning in Africa a gazelle wakes up. It knows it must move faster than the lion or it will not survive. Every morning a lion wakes up and it knows it must move faster than the slowest gazelle or it will starve. It doesn't matter if you are the lion or the gazelle, when the sun comes up, you better be moving.” - Maurice Greene

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Want to train for Tough Mudder in Feb 2013? Ask us about our specialised programme in Sydney.

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SEX MACHINE

For the gents: Eat 10 Brazil nuts per day and get plenty of sunshine. Increase your woody power, get plenty of selenium and boost testosterone.

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STREAMLINE YOUR CARDIO

Streamline your cardio training. Do you want to compete in an endurance event? How about a triathlon or Tough Mudder? You don't need to cover mass amounts of volume to get the required result. Remember the minimum effective dose. This can be achieved with extremely intense intervals designed to increase your anaerobic capacity and anaerobic threshold. If your event is running then try a running tabata x 4. That's a total of 16 minutes, or 20 if you factor in rest times. This is sufficient to elicit an enormous response in both the aerobic and anaerobic energy systems. Mix it up by doing 200 and 400m repeats at 95% of max pace. The same applies to other disciplines, or even just for efficient fat loss training.

UNLEASHED Training can help. This is what our training revolves around, with the addition of functional strength training and extensive skills development in an obstacle course setting. Classes throughout Sydney, both set times and private group bookings of three or more people. We also cater to those not in the area with our online coaching services, which include thorough analysis, personal fitness and nutrition programme based on a precise prescription and regular skype sessions. Contact us for more details and don't hesitate to hit us up for further training and nutrition questions, it's what we do.

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AGILITY TRAINING

Want to increase you performance in any fast moving sport and protect against injuries to knees and ankles? Incorporate agility training. In fast moving sports you are required to change direction, accelerate and decelerate at a rapid pace.

Quite often, in sports like soccer, netball, basketball and rugby you are placed at an increased risk of injury to the joints of the lower body. All it takes is an all-out sprint with a fast side-step to make your ligaments go POP. Protect against that by incorporating at least two agility sessions into your weekly training. These sessions need not be entire sessions, just a part of a session dedicated to agility work. Agility training is any training that utilises acceleration, deceleration and fast directional changes.

So how can you slot this into your training easily and in a measurable way? With the Illinois agility test. This is a test designed for sports people and police force recruits to test their agility. Check out the video of me doing this test. Just remember, it has the word "test" in the name, however it is a very effective drill in training.

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By far the best shoes I have ever owned are New Balance Minimus. Check them out, highly recommended and extremely durable.

Regards,

Chris Lyons


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