Jonny Parr Training

I began a new programme today and thought i'd post what I did. This helps give an indication of how myself and the boys at PFT train our clients.

UPPER BODY DAY

PRE WORKOUT MEAL

Just remember to have eaten a good solid healthy meal before a Relentless, eh Chrissy! Haha!

WARM-UP

A1: Myofascial Release (Where necessary, Foam Roller and Ball Techniques - target tight/sore areas i.e. Lats etc)

(Hamstring Fascia Release with Med Ball)

(Thoracic Spine Extensions)

A2: Static Stretching (Where necessary i.e. Internal Rotators of Shoulder etc)

A3: Mobility (Where necessary i.e. Band Shoulder Dislocations)

(Band Shoulder Disclocations)

A4: Dynamic Stretching (Where necessary i.e. Band Work - Band Pull-Aparts etc)

A5: Muscle Activation/CNS Stimulation (In relation to main lifts - i.e. Push-Ups/Light DB External Rotations)

(Dumbbell External Rotations)

STRENGTH TRAINING

A: Dynamic Lift - of which main purpose is CNS Stimulation

Dynamic (or Speed) Bench Press: 8 Sets of 2 Reps

(Dynamic Band Bench Press)

B: Max Effort Lift

Band Bench Press: Build up to 5-Rep-Max

(Max Eff Band Bench Press)

C: Supplemental Lift

2-Board-Bench-Press: Build up to a 5-Rep-Max

(2-Board-Bench Press)

D: Bilateral Horizontal Row

T-Bar Rows: 3-4 Sets of 8-15 Reps

(T-Bar Rows)

E1: Scapula/Rotator Cuff Strengthening

DB External Rotations: 2-4 Sets of 8-15 Reps

(DB External Rotations)

E2: Scapula/Rotator Cuff Strengthening/Medial Delts

DB Lateral Raises 2-4 Sets of 8-15 Reps

F: Optional Core Exercise

Rower Roll-Outs: 2-4 sets of 8-15 reps

(Rower Roll-Outs)

1. It's well documented that caffeine drinks such as coffee, energy drinks (i.e. red bull) and green tea are stimulants that can raise concentration and energy levels etc. One of the major problems is when the source becomes addictive.

   (When is your next fix?)

This often happens to people without them realising it! From a training perspective, energy drinks are pretty common in gyms and can often 'hide' the fact you are far more fatigued than you realise. This puts undue stress on the bodies muscular and central nervous systems. However, with all that being said doesn't change the fact they taste amazing!

2. I had a scary encounter today with a 'Lhasa apso' dog.

                         (My Nemesis)

I was with the PFT boys looking at a new squat rack when the wee f***** growled and barked at the 3 of us. The other 2 boys never flinched whatsoever whereas for some reason I jumped out my skin into the unfortunate arms of Chris (we're close but not that close). Needless to say it was a tad embarassing and the boy's haven't shut up since!

(Artist's Impression of the Incident)

3. External Rotation - All good coaches know it's importance particularly for those who play sports involving alot of internal rotation (i.e. tennis). When you externally rotate, you primarily activate the infraspinatus and teres minor.

Strengthening these areas is not only a good exercise for injury reduction, posture and rotator cuff health. 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. Wait, there is more! Strength training this area even benefits the 'vain' bodybuilder! Hypertrophy within the infraspinatus and terres minor is possible and what's more noticable! An example of an external rotation exercise is the video clip below.

4. How not to 'Spot' by a Few Random Punters - I spoke with a friend the other day who was training at Strathclyde University Gym when a few boys started benching. From my mates observation, one of the boys lifted towards a max effort of sorts. His first lift was clearly a max effort. He then attempted a second lift of which his spotter became distracted (for whatever reason). What preceded was unbelievable. The boy managed to lift the bar around 1/4 of the way off his chest before it 'slowly' crushed the boys nose.

Two things immediately struck me after hearing this. First off, why was the boy benching above his face? Second, the spotter, why are such an idiot?

Advice for the lifter:

1. Learn to Bench Properly by watching this Video

2. Check out this Cosmetic Surgery Site (click on pic)

(Benching wrong could possibly make you look like Balboa)

Advice for the Spotter:

1. Stay out of any gym...muppet

Not too long ago, I had a great conversation at work regarding the varying types of people that go to gyms. I found the whole topic both funny and interesting as almost everyone seems to fit a particular gym stereotype. When you read this try to picture those you know that perhaps fit a particular mould. In fact, do you resemble any of them?

#1 The Old Timer

First of all, I must admit I love talking to old timers. Even if most of their views on training (they tend to only appreciate squats, eggs and milk) or most matters can be slightly perplexed at times, they almost always mean well. Whats more, some of these guys are often in great shape. I know a 65 year old former boxer who can perform 10 full-range pull-ups and bench 100 kilos. How many of you can do that? I know for a fact you can't Capp.

These guys also love to talk, period. They tend to have as much life experience as taxi drivers and just like taxi drivers they love telling you so. They particularly seem to enjoy talking to younger people in attempts to pass on knowledge. I have no doubts you can enjoy, benefit and learn from their knowledge, views and experience. Even if you don't feel this way and perhaps only view speaking to the 'old timer' as a hassle, by taking the time to listen to them you will probably make their day. Surely all 'the hassle' as it were would be worth it then.

#2 The Brad Pitt Wannabe

Everyone knows the vain guy. He's the one that constantly asks, "how do I build a physique like Brad Pitt from Fight Club?" or better yet, "how do I get a six pack like Brad Pitt from Fight Club?". My answer is simple, star in a movie which offers millions (that's your motivation) and train like a mother****** Good luck.

A lot of these types of people also tend to bring a copy of 'Mens Health' to the gym with them. I know for a fact gym staff and other gym members find this comical. Piece of friendly advice, leave the magazine at home, memorise the workout if you can...in fact better yet, never follow a 'Mens Health' workout again, they suck.

The fact remains that everyone has a six pack. However the fact also remains that most people have too much bodyfat, therefore they can't see their six pack. 'Tyler Durden' had very low bodyfat and was relatively muscular to boot. All this plus fake tan and carefully collaborated shading and you're on the path to being Brad.

#3 The Fat Cardio/Marathon Runner

These people love to plough along for hours on end staying in the imaginary fat burning zone. These types of people love treadmills, cross-trainers, rowers, bikes etc. They tend to compete in different types of marathons and wear baggy t-shirts with logos such as 'Glasgow Green 10k'. You will also regularly hear them say, "I do it for the endorphin rush?".

What interests me concerning 'marathon runners' is that when they start to get fitter they don't increase the speed on the treadmill but simply increase the time on the treadmill. I could be wrong but are marathons not based on the time it takes to get from A to B? Therefore in actual fact is it not a race? People tend to forget that Marathons are based on who is the fastest, not who can go the longest.

What's more, the more steady-state cardio you do the more fat your body will store. Confused, it's all about your body adapting to whatever training stiumulus you incorporate.

Consider this...when you lift weights your body will adapt afterwards to this training stimulus by building more muscle mass or getting stronger. Now when you train using steady-state cardio as your primary means of exercise, the body taps into it's main energy source while training at this low intensity...this is fat. Therefore how does your body adapt to this training stimulus...by storing more readily available energy...what is this readily available energy? Fat!

Do yourself a favour and substitute steady-state cardio (or at least don't focus all your attention on it) for more intense cardio alternatives (i.e. Interval Training, GPP or Fartlek Training). This will improve your marathon times, your overall fitness and your body composition.

Remember fat people finish marathons all the time, don't be one of them!

(PART 2 COMING SOON)

Myofascial release is associated with deep tissue therapy and helps in stretching and increasing the range of motion (ROM) within particular muscle groups. The most effective method to do this is deep tissue massage from qualified professionals. Typically, sessions cost around £30 - £40 and the benefits in terms of human function and performance are massive. Today's elite athletes regularly receive massage therapy but then again, they are on an elite salary.

In my opinion, no substitute can be made for deep tissue massage but there are good/cheaper alternatives of which you can perform yourself. All the tools listed below can be used for rehab and management of chronic problems. By pressing and thus creating tension on a particular or series of muscle groups, can lead to muscle spindles relaxing (sensed by the Golgi Tendon Organ). Ideal times to use self-myofascial release techiques include before/after training sessions and/or as a training session in itself.

Here are a list of the best tools available:-

(1) Foam Roller - £15 approx

The Foam Roller has received alot of attention in recent times within the fitness industry and is becoming ever so popular in both 'old school' and 'commercial' gyms. Rollers vary in terms of size, type (half foam roller/round foam roller) and density. As is 'often the case', the foam roller idea originated from physical therapy. It makes sense that all S & C Coaches and PTs took notice of this tool due to it's potential in terms of effectiveness and ease of use (if administered correctly). Key points to remember are:-

- Ideal time to use is before and after workout sessions

- When rolling over particular areas, try to find tender or sore spots. Keep the roller on this spot till pain is reduced by 50% - 75%. This usually takes around 10-15 seconds but could be more.

- Consistency is key. Try to incorporate the roller as much as possible. I use this device daily and the benefits in terms of injury relief/pain, flexibility and ROM are easily apparent

 Even though recently many renowned coaches have started to question the effectiveness of the foam roller, it's ease of use and adaptability make it a staple for me regarding self-myofascial techniques.

(2) Sports Balls - Basketball/Football/American Football Balls (Various Sizes/Density) - £2 (Sports Soccer) - £10 (Greaves Sports) approx

This is a particular favourite of mine at the moment as the shape, size and density of these tools allow the user to apply more pressure while massaging/rolling chosen areas (i.e. adductor groups) . It should be pointed out that these tools should be used for more advanced/experienced trainers who no longer find the foam roller applies enough pressure. I would recommend a cycle of 3-4 weeks use of the foam roller before progressing to the sports balls.

Pictured above are 3 types of balls I use personally and with clients. They include a size 5 football, size 5 basketball, and size 3 basketball. Unsurprisingly, the basketballs apply the most pressure and these should be used after use of the football. I would also recommend that before using a basketball you take out some of the air pressure. Again once you are comfortable with this, you may increase the air pressure. Selecting what size of ball to use is up to you but often is the case the smaller ball (i.e. size 3) can get to hard to target areas.

(3) Tennis/Rubber Balls...- 50p - £5 approx

These tools are ideal for areas which are difficult to pressurise such as the sole of your foot (plantar fascia). This is particularly common and useful for athletes who often experience fascia tightness in the foot due to the stress their sport entails. A restriction or tightness in the sole of the foot can result in loss of proprioception and possibly glute and hamstring inhibition (think of the superficial back line). This can negatively affect human movement, athletic performance and strength training lifts such as deadlifts and squats.

Place the ball on the ground and roll the ball the full length of the underside of the foot (middle, inside and outside). Spend as long as necessary (typically 1-3mins).

(4) Backnobber...for those hard to reach places - £20 approx

The Backnobber is perhaps the least known myofascial tool I recommend. Again, the idea originates from physical therapy and it's accessibility is rare particularly in commercial gyms. With that being said however, the tool is fantastic for targeting extremely difficult areas for trainers to both reach and apply significant pressure. Two particular areas of the body I incorporate the use of this device include the upper back and hip flexors.

Be advised that applying pressure on these two areas is not for the faint hearted particularly regarding the hip flexors. As with all the tools mentioned previous, look to apply 'significant' pressure on the tender areas for around 10-15 seconds. Just be sure not to pass out due to the pain!

Final Thoughts...

So there you have my top recommendations for self-myofascial release. Remember that like any other method of training, form and technique is vital particularly when acquiring movements such as thoracic spine extensions on the foam roller. Once you have mastered technique (and it does take time), consistency will be key to reaping the true benefits of myofascial release. If you can, I would recommend administering these tools every day. Many people will say they don't have time. Well I would encourage these people to make time. You can foam roll while watching T.V, you can roll on a ball while on the florr of your hotel room. Time is available, it just takes some initiative and planning to make it possible.

Give it a try for yourself, I can honestly say that from personal experience and from advising it's use with all my clients the results are undeniable.

Jonny P

I've just finished writing a 3-day-per-week (3 strength, 3 conditioning/work capacity) Strength and Conditioning Programme titled 'Simplicity is Best'. I've posted the first two weeks of the programme in the 'My Articles' section of this website. The programme is for the beginner to the advanced gym-goer or athlete. I regularly incorporate the array of exercises into my clients programmes and have had much success in doing so. There is so much variety that I believe everyone can benefit from it's content.

If you choose to follow such a programme here are a list of benefits to expect:-

• Gains in Strength and Explosive Power (Upper and Lower Body)
• Gains in Overall Speed (Upper and Lower Body)
• Gains in Muscle Mass/Improved Body Composition (Upper and Lower Body)
• Rapid Fat Loss
• Gains in Conditioning (Both Aerobic and Anaerobic)
• Gains in Work Capacity 
• Gains in Mental Toughness
• Gains in Functional Movement (Assuming all exercises are performed correctly)
• Balanced Physique

If you have any questions or comments regarding the programme then please do not hesitate to contact me at askjonny@jonnyparrtraining.com

I would love to hear your thoughts.

JP

There is absolutely no doubt that one of the biggest concerns in society today is the childhood obesity epidemic. PE Teachers, parents/guardians, communities, clubs, coaches and personal trainers can all play a role in tackling the problem. I firmly believe that physical activity is one of the most important fundamentals in tackling the problem. I believe the key with kid's being active is making whatever activity you do as fun and interesting as possible, that's it. This is easier said than done of course, yet this is what we have to strive to achieve.

The role personal trainers/coaches play?  I believe personal training sessions such as those weight training based can play a huge role in weight loss due to the metabolic benefits it can impose. Weight training for kid's, you must be mad, it will stunt their growth I hear you say. Let's put this myth to rest...there is absolutely no evidence whatsoever that lifting weights stunts children's growth, none. In fact, children would actually benefit from some form of resistance training due to the strength and metabolic benefits. The fact remains that many personal trainers won't cater for children and young people, particular those working in commercial gyms. This is something I can't understand. Now more than ever is the time children should experience and reap the benefits from the personal training and coaching community. 

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 (most likely from Men's Health or Men's Fitness) 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 (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 (again 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.com for example is a fantastic and reliable source. What's more, everyone can benefit from an experienced and qualified personal trainer but for me they have to focus on 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

Well done to all the boys in the U-15 football team for winning the final trophy of the season, the playoff final against St Columba's. Again it proved a tricky game but Woodfarm eventually won 2-1 with both goals from Dylan. It was a great performance by all involved and was a fitting end to a great season. Well done again boys.

Well done to the U-15 Woodfarm Football team for their fantastic win in the St Mirren Cup Final against St Columba's at Paisley University. The score finished 2-1 with goals from Dylan and Marc R. The game proved to be very close and the whole team did very well. Well done again boys.