Most people still don't understand what the core is or how to train it. The core is more than having abs, you could probably say the core goes from the shoulders to the knees. Seeing someone's abs doesn't mean they have a strong core (seeing abs has more to do with their diet). So how to you train the core? First, we need to ask what is the function of the core? It is to resist movement, protecting the spine throughout the day. So, training has to replicate this using "anti" movements:
1. Anti-flexion 2. Anti-extension 3. Anti-rotation 4. Anti-lateral flexion Resisting movement is key. JD "Spending time and effort to get lean enough to see your abs is pointless" - JD (Proper Strength) Training is actually very simple and naturally as humans we like to overcomplicate it. These are the 4 exercises you'll ever need to do to keep healthy and strong (maybe):
That is it. Do them and repeat them. Forever. It's that simple. JD Keep It Simple, Stupid Most people you see in the gym are obsessed with their appearence. Forever looking in the mirror, filming themselves and putting more effort into their training attire than their actual training. The primary focus of training should be to feel better not to "look better". This could be feeling fitter, faster or stronger but that should be the main focus. This is a healthier mindset. How do you feel better? It's can be as simple as lifting a little heavier than you did last time.
JD "Unattractive people are more obsessed with looks." - Rae Dawn Chong Why are you doing that exercise? When I ask this question it's usually followed by a pause. A lot of people take time to think, and then start saying "my friend does this" or "the person online said". These are poor answers. You should be confident and believe in the exercise you're doing, this goes for your whole programme. If you don't know why you're doing it, then what's the point?
JD "Holmes, you have an answer to everything" - Arthur Conan Doyle I have found that training sessions lasting 30 - 45 minutes are the best. You have enough time for your warm up, main lifts and cardio. Most people will think "that's not enough time to get results". Trust me. It is. Plenty of time to get what you want out of it. The key is to be efficient with your time and exercise selection. For most, this is the way to train. Less is more.
JD "Make it simple, but significant" - Don Draper Every time I plan a training session I always look at the R:R of the exercise, risk vs reward
Risk: Is it going to injure me? Reward: Is it going to make me better? Example: Back Squat
Is this worth it? No. You may be thinking "but the back squat is a popular exercise it must be fine to do?" JD The most dangerous phrase in the language is "we've always done it this way" - Grace Hopper I've trained in many different gyms over the years and I see the same things every time, people do not train the right way. Why? It's simple, people don't learn to train it's usually passed on to them from a friend or family member or it's been read in articles which give you false hope and poor information. The health and fitness industry is ruthless with millions of exercises and programmes promising different amazing gains. Most don't work for the average person. The average person needs to keep it simple and concentrate on power, strength and a little cardio.
JD "Right is right, even if everyone is against it, and wrong is wrong, even if everyone is for it." - William Penn I've been in the fitness industry for over 12 years. I have worked as a strength and conditioning coach and personal trainer with people from varying abilities from beginner to professional athletes. All I care about is teaching people how to train correctly, make you self sufficient and then you can use the skills learned to train yourself. The skills learned will make you stronger, fitter and healthier and one of the most important points is staying injury free during the process. Training is meant to feel good, not injure you.
JD The whole point of PROPER STRENGTH is to teach people how to train properly. Seems simple doesn't it? But there's a lot of bad training out there, everywhere, all the time. I'm just here to pass on my knowledge to make sure you are training in a better more efficient way. You will feel stronger, fitter and healthier. Just remember, less is more and simple always wins. I try and explain everything in a simple way, and that also goes for my writing, short and to the point. My posts will be short but hopefully give you something to think about.
JD "If you can't explain it simply, you don't understand it well enough" - Albert Einstein |
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August 2023
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