Filed under: Training
The past few weeks I have had to train a few times at a commercial gym since I am at CP only a few days per week. That shit is depressing. I look around and feel like everything that high level strength coaches like Mike Boyle, Eric Cressey, Mike Robertson, etc espouse just does not reach the masses.
I look around the gym and guys are still just training like meat-heads. I know that was crude, but it is also unfortunately true. Guys bench pressing for what seems like hours, with horrendous form. People using machine after machine. Using Smith machines and the leg press if legs are being done at all. It really frustrates and saddens me.
If all of that wasn’t bad enough, I watched several of the personal trainers take their clients through a session, and it was an embarassment to the profession. Clients doing squats on a Bosu ball, machine circuits, sit-ups, the atrocities were endless. You are not making your clients better!
I have harped on this before but properly warming up, working hard and smart, and cleaning up your diet will give you truly astounding results. Far better than doing 1-leg bicep curls with your eyes closed.
A basic program that just about anyone could do would be something more like this:
Pre Work: Foam Roll & warm up (10 minutes)
Weight Train (35 minutes)
A1. Goblet Squats 3-4 sets of 8-12 reps
A2. Stability Ball Rollouts 3 sets of 8-12 reps
B1. Pushups 3 sets of 8 reps
B2. Standing 1-Arm Cable Rows 3 sets of 10 reps/side
Conditioning (15 minutes)
- 4 minute warm up
- 8 intervals – 15 seconds hard, 45 seconds easy
- 3 minute cool down
Or Just 15 minutes of steady state cardio
This is obviously a very simple program and just one day, but it would be an excellent starting point for the vast majority of trainees. If your personal trainer has you doing ridiculous circus tricks, you are only wasting your money.
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