FAQ  The FAQ is a growing section on the site. We aim to answer questions we have been asked many times and ones we anticipate will need answering in the future. The FAQ page also aims at clarifying terminology and any other jargon we may use. This page is a continuous work in progress so bear with us. If you have any suggestions for questions that you would like answered then don’t hesitate to contact us using the form at the bottom of this page. ------------------------------------------------------------------------------------- General1. How do I choose workouts? This site provides workouts and training programmes based on a wide variety of goals and needs. Our core philosophies remain constant, however needs vary. For the most part I recommend building and maintaining a solid foundation to work from by developing what is termed General Physical Preparedness. From there you should choose a relevant workout each training day and do that workout at a level that makes sense to you. I recommend learning a little about programming and either create a programme specifically for you using our guidelines or choose one of our many pre-prepared programmes depending on your goals. 2. How much should I train? Should I do just one workout each day? We post workouts in various categories on this site. The workouts are designed to be done on their own without the need for additional conditioning. However skill development is still recommended for those playing sports. Simply choose relevant workouts or a relevant training programme and follow it as prescribed (or scaled). 3. How do I know what sort of workout or training programme to follow? The workouts and the training programmes on our site cater to various needs, all based on a core concept. Each workout or programme is designed by a qualified and experienced strength and conditioning coach. Most of the training programmes or workouts are posted in obvious categories, however some needs may not yet be explained or catered to. Do a bit of research on the site, determine what your goals and needs actually are, ask specific questions and use your own judgement to determine what is relevant and optimal for you. For example, if we post a shot put programme, some of the principles of that programme will apply to other strength and power sports. 4. What do all those strange acronyms and abbreviations mean? Many of the abbreviations we use have been taken from the CrossFit website because we believe they have developed a great way to communicate their terminology. Our own acronyms are also developing and this section will expand over time. We don't always use these abreviations, however sometimes we do, so it pays to understand what we're on about.
----------------------------------------------------------------------------------- Exercises1. What the heck is a Tabata?: The Tabata is generally explained throughout the workout section whenever it is prescribed. A Tabata is a maximum effort of the prescribed exercise for 20 seconds followed by a rest of precisely 10 seconds then repeat for a total of 8 intervals. Your score is the total for the entire Tabata. 2. There are many types of squats, how do I know which ones to do when it just says squats?: Squats are simply squats using bodyweight only. Back squats are specified as such, as are front squats and all other types. 3. How do I do the exercises?: I mean, I don’t know what half of them even are. The exercises are outlined in our training section under exercises. For ones that are not there, we generally tell you where to find it. 4. What’s a burpee and how do I do it?: The burpee we use is the full push-up burpee. Basically start in a standing position, do a partial squat then quickly straighten your legs out behind and take the weight of your upper body with your arms. Chest to ground. Once you do each rep then immediately rebound upwards then back into the squat and jump in the air as high as you can and repeat. 5. What stretches should I do before and after workouts?: First of all we recommend never doing static stretches before highly dynamic activity. This sort of training should be preceded by dynamic stretches and a standard warm-up. Slower moving sessions can include static stretches beforehand. 6. What is a pistol?: Besides being a gun, it’s a single leg squat. Simply perform a squat on one leg with the other one extended out in front. 7. What’s with all this speed of movement stuff? Isn’t using momentum cheating?: Speed of movement is important in strength movements for developing different outcomes. Slow and controlled helps develop localised, highly specific strength, rapid and explosive helps develop coordinated use of muscles and movements etc. Common sense states that one should perform at relevant speeds to the task at hand. ----------------------------------------------------------------------------------- Modifications, Subs and Other Info not yet Explained1. Rope climbing: The best sub for rope climbing is towel pull-ups or simply rope pull-ups. Hook a rope or towel over a horizontal bar, grab one side with your left hand and one with your right and perform pull-ups as normal. 2. What’s the best overall cardio exercise? Uh-oh, not this question again. So-called “cardio” exercises are all dependent on the goal or intended purpose. They all stack up pretty much the same if performed at the same intensity, unless the cardio goal is specific. If a workout recommends running but you have an ankle issue for example then you can use a rower or bike for the same interval times and intensities. 3. What if I don’t have a rower? Rowing is often prescribed, so best to have a sub. If no rower, perform bent over rows for the same period of time or sumo dead-lift high pulls. Power cleans can also suffice. If you are doing these exercises instead of rowing then choose a weight that is a little lighter than one you would use for strength and power work. 4. What’s a good sub for underwater swimming? Simply hold your breath and do shuttle sprints or any other “cardio” exercise for the same length of time as you would for the prescribed underwater swim. Other options are rowing and kettlebell swings with breath held. 5. What if I can’t do pull-ups or have no access to a bar to do them on? First of all it’s easy to find a bar to do pull-ups on. Use a kid’s swing, playground equipment, door frame etc. If you can’t do them then you can try jumping pull-ups; this is where you use a bit of a jump when your feet touch the ground just to help you up and then use your strength to lower. 6. Sub for handstand push-ups (HSPU). A sub for HSPU is a progression. For real beginners simply do normal push-ups, next is with legs elevated on a bench, then against a wall or with someone holding your feet, then you can gradually work your way into a handstand from a frog stand or a dynamic handstand from standing position. 7. Sub for L-Sits. Simply practice doing the L-sit or do it on a bench with your legs raised as far as you can off the ground. You can also hang from a pull-up bar and simply raise your bent legs in front. 8. Sub for rings exercises. Either get rings, make them or do the following. For ring push-ups simply elevate your legs on a bench and do the push-ups with your hands on a swiss ball. For dips do parallel bar dips, just do more of them. For pull-ups do regular pull-ups but more of them. For anything else you can usually do most things on a horizontal bar, but it’s easier so you may need to find a way to ramp up the difficulty. 9. Sub for double unders. Simply try and do double unders. The act of jumping as high as you can to do it will provide a good progression. If you don’t have a skipping rope then get one. I mean c’mon they’re about 5 or $10 (or use the vacuum cleaner cord if you have to). If you still can't manage then simply do tuck jumps, we won't judge you. 10. What weight do I use for prescribed exercises?: You need to choose a weight that is challenging for you to use for the reps prescribed. For exercises like squats it is just bodyweight unless specified as back squat, front squat etc. A good benchmark to aim for in major lifts is... Bench press: Bodyweight Deadlift: Double bodyweight Squat: Double bodyweight Overhead press: 75% bodyweight If you're not yet there then just aim to gradually lift those weights. If you're there then set a new standard. To be considered extremely strong you should aim for about 50% on top of these recommended goals. 11. What sort of equipment do I need?: The following is a list of home made and bought equipment you may need. This is not an exhaustive list but does cover most of the basics. I personally love old or home made equipment. It has a certain charm. Check out this DVD guide for building your own equipment. Home Made Strength Online Dvd Olympic bar and weight plates, adjustable dumbells or a wide range of set weights, a set of kettle bells, parallel bars, rings, horizontal bar, medicine ball, open space with room for at least 100 metre sprint (maybe a local sporting field), pool, concept two rower, climbing rope, adequate floor space, weight bench, hurdles, punching bag (not hanging and hanging), gymnastics rings, power rack. That’s a few things that will make it easier to do the workouts. Of course you don’t have to have all these things and they are not everything you will use but it is a basic list to illustrate what sort of set-up is best. ------------------------------------------------------------------------------------- Keep an eye out for updates to this section. If we think of other stuff to put in the FAQ we will. If you have any questions you would like included then ask us and we will consider including it.
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