Parr Performance

Big well done to my friend Jamie (Laffers) and Katy (Wee Mo) for their recent success in winning an opportunity to travel Japan.

The venture was put together (Travel Volunteer) in order to support tourism back to Japan via the two of them writing their experiences on a travel blog. They will get to travel 47 prefectures during a fully sponsored 100+1 days' trip. 

Laffers and Wee Mo were selected out of nearly 2000 applicants from 85 different countries. Prior to winning they were asked how they felt on being selected un the top 5. They sent a video in response. For some reason I can't post the YouTube video on this site, making me a bit peeved off! But here's the link http://www.youtube.com/watch?v=hRZRT8m5ngk

Laffers is a great writer and Wee Mo is a great photographer. They have been largely successful due to their blog ('I Done a Holiday') which they updated regularly for 3 years while circling the globe. It's funny, inspirational, exciting and includes some amazing images from around the world. I highly recommend you check it out. Here's another video to give you an idea what they're all about.

To follow them on their travels of Japan click here.

Good luck to the two of them, what an experience!

If you have an hour to spare, Joe Defranco pretty much sums up what training is or should be all about in his documentary film 'strong'. Below is a short video teaser.

For the full version click here..then "lift till you see god!"

First off, i'd like to start this blog post off with a big congratulations to my friend Andy Tsang for his performance in the Scottish Western District Olympic Lifting Competition (85k weight category). Andy's lifts included the Snatch (86k) and Clean and Jerk (110k). This gave him a lifting total of 201k which was enough to come first place. This is a massive achievement and what makes the matter even more impressive is that it was his first competition. Unfortunately I couldn't be there, but me and wee Becks send our big congrats.

      

         (Above is a video clip of Andy training - Snatch)

What is particularly interesting about this scenario is that Andy is completely self educated with regard to all Olympic Lifts. In other words, he has taught himself how to perform these advanced variations of weight training. You would be hard pressed to find more difficult training exercises in the gym than the likes of Snatches and Cleans.

To have the technical know-how, dedication and discipline to train in such a manner got me thinking about what gives or helps him stay motivated to train day in day out. Andy has trained for years and always enjoyed more challenging lifts such as those Olympic but it occured to me that he never started to push himself to his physical limits (which he still hasn't reached yet) or to competition standard till he owned his own facility (varsity gym*) and created his own ideal training environment. Does environment help motivation? Does environment build confidence and self-esteem? Does environment help you reach your goals? Ultimately, does environment lead to better results? I for one think it definately does...

The picture above is of wee Becks deadlifting the equivalent of her bodyweight (for reps). She never believed she could achieve this until she was in a positive and motivating environment. Through some guidance (neutral spine blah blah blah), reassurance (your back won't break) and encouragement (mainly shouting foul abuse), she achieved this feat during her first session of trying. In fact she actually thrived and her hamstrings and spinal erectors could testify to that the next morning. Anyway, my point to this story is just to examplify what the correct environment can do for you. It really is that important.

The facility Becks trained at when learning to deadlift was the Varsity Gym* in Glasgow. I trained at this facility for years and can honestly say that it is hands down the best facility I have ever trained at due to the following reasons:-

• The friendly 'family feel' atmosphere the facility produces due to like-minded people/members who train there
• Incredibly motivating atmosphere (PBs are a regular occurence)
• Loud ass motivating music (besides the 'crap-rap')
• Best equipment available (no smith machines, no BOSU balls, just real tools that get results)
• Technical Advice on Hand by Owners/Trainers Chris D and Andy T

Here are some clips of training in this facility.

                          (Tam 2 Board Press)

     (Platinum Fitness Training...now Varsity Gym)

                         (Me Box Jumps)

Getting results is hugely important to me and of course countless other people. In this type of facility, you are able to get results while also building strong friendships and feeling a sense of togetherness. Being surrounded by 'like-minded' people will push you to physical limits you probably never thought possible. Why is this the case? As Tim Ferris is forever saying, If you want to be sucessful (in any aspect of life, not just fitness) then it is better to surround yourself with similar 'like-minded' people who tend to be motivated, driven, and supportive. All the success as it were is far more likely.

My Qatar Fitness Experience

I moved to Qatar in September last year as a PE Teacher and Personal Trainer. During this time, I used multiple gyms to train at in order to satisfy my fitness craving. In total, I trained at 8 different gyms usually due to it being a facility I already trained my clients at. Another method I adopted was the act of 'bullshitting'.  In other words, I simply told security etc that I lived in their compound so had the rights to use their gym. This actually worked. In fact, I didn't pay a single penny to use any gym facilities bar one (which I only used a few times) for 10 months and in a bizarre way, i'm pretty proud of that fact. Blagging your way through matters can actually become something of an art

The actual facility I used the most was a quiet compound gym which had enough basic equipment to get my required results. It also had a few gym-goers who were motivated and driven for results similar to me. From a motivational perpective, I have no doubts they helped me with my training both during the session itself and the lead-up (actually getting to the gym). However, my gym numbers did suffer and this was confirmed when I returned to the Varsity Gym in the summer and my numbers increased again. This is the reason I feel the gym environment you train at/in is so important.

Now I know other factors may have affected my gym performance such as stress, weather etc but I can recall so many times training with little to no motivation. I was simply going through the motions but due to stubborness and discipline I got though my workouts in any case. I have no doubts that if I was in a more motivational environment with more motivational people, my results would have been so much better.

On the Lookout

Now I have left Scotland, i'm hoping to find that one varsity-type gym. I love visiting new gyms where I can meet new people, share training ideas/experiences and simply just be in a good training environment. This is more difficult than most people imagine. I will post and report on the many gyms/facilities I intend to visit. I'm pretty sure i'll be able to find a wee cracker somewhere, but time will tell..

Jonny

*Apologies if the hyperlink to the Varsity Gym does not work...their website is under maintenance...plus they're lazy and ICT inept

External Rotation...All good coaches know it's importance particularly for those who play sports involving alot of internal rotation (i.e. tennis) but how many of you actually incorporate it?

When you externally rotate, you primarily activate the infraspinatus and teres minor (See Below)

Strengthening these areas is not only a good exercise for injury reduction, posture and rotator cuff health but It will also improve your performance in lifts such as your bench and back squat (your scapula helps stabilise the bar across your back) .

In terms of the bench press, your scapula acts as a platform for the weight you intend to press. Now, if your external rotators are weak, your body will automatically restrict your bodies potential to lift this weight due the 'sense' of possible injury. Weak external rotators also reduce your potential 'power output' due to the external rotators role as decelerators...if your weak in this area, your body will not allow you to fully accelerate.

Most people tend to neglect this type of training, whether it be lack of knowledge, laziness or plain stupidity. From what i've seen and experienced in the gym, pretty much everyone needs to include external rotation strengthening exercises in their programmes. This is particularly true for the 'Average Joe' as many people tend to sit at a desk all day resulting in rounding at the shoulders. Below, is a demonstration of a External Rotation Exercise (known as Cuban Press) which you could incorporate into your training.

Your shoulder girdle will thank you in the end

Jonny P

There is little doubt that the human body is amazing. Amazing by design, amazing by function. This is particularly the case when a new training stimulus is introduced. Your body is so adaptable (particularly for beginners) that it will react accordingly depending what methods or ways you decide to train.

A basic example of the body's ability to adapt is resistance training whether it be in the form of weights, bodyweight, sandbags etc (remember, resistance is resistance). Due to this new stimulus, the body will adapt by getting stronger, bigger or more powerful. Now think about this. You could be submitting yourself to a rubbish programme, yet still yield some mediocre result. I know countless people who are in this same position. They follow 'general' programmes yet fail to address their weaknesses. This is extremely detrimental to an individuals training goals and more importantly their health. It is inevitable that if you continue to follow 'general' programmes your results will plateau or worse you will get injured. The most common reasons for this is due to the 'general' programmes lack of variety, lack of training the body in balance (i.e. you must train the antagonists) and simply the wrong exercise selection (smith machines anyone).

The point I am trying to make at this time is that people will better capitalise and benefit from an individually prescribed programme. Now this doesn't mean £30 personal training sessions with clueless personal trainers (do research on your trainer). Far from it, all it takes is a bit of research and advice from those who understand correct training principles and correct programme design...any article on elitefts for example is a fantastic and reliable resource. What's more, everyone can benefit from an experienced and qualified personal trainer but for me they have to focus on many matters such as lifestyle, nutrition and be able to identify your weaknesses and strengths (i.e. flexibility, stability, movement patterns, muscle activation) and address them accordingly. What does this lead to? Optimal human functional movement as nature intended and depending on your goals stronger, leaner and more muscular physiques. Only when corrective exercises are applied can real improvements be made in the areas the client wishes.

So ask yourself this...does your programme reflect what is best for you? Is your programme detrimental to your health? Does your programme cater for your weaknesses? Do you know what your weaknesses are? Do you know what your strengths are? Are you meeting your training goals? Do you have training goals? Do you care?

Now we know the perfect programme simply doesn't exist and the likelihood is it never will. However programmes which wrongly affect your health do exist and these are inexcusable. If you feel this may be the case with you, be honest with yourself and you can correct the problem. After all, you owe it to that 'amazing' and adaptable body you are blessed to have.

Jonny P