I grew up with larger than life figures that molded my perceptions of manhood and guided my dreams to the weight room. I have never turned back. I never was forced to do this. I chose this path because I wanted to be complete, inside and out.
The various forms of strength are vast and plentiful but in one extent or another, the definitive purpose of it, is the physical ability to exert force through the use of muscles onto an object to complete a goal. And that is where the crux of weightlifting lies... believing and achieving goals.
No matter where you go in life’s chosen paths, being strong is never a weakness.
You can go to any commercial health club “gym” and you are going to the same old things every time. Woman on the treadmills, jocks on the benches, the “know it all” guru’s with their new magazine editions trying out the crazy workouts made up for that month and trainers halfheartedly putting a client through the worst range of motion on the most unstable surface imaginable. “Because it’s functional bro!”
That scene is changing... the time has come to get back to the roots of the reasons why we push ourselves to workout. What makes hitting the gym before we have to beat the busy day ahead worth the hassle or after a long day of grueling work in the nine to five realm. Becoming stronger makes this all easier and at the end of the day you have something to walk away with, progress and results!
STRONGER.SIMPLE.AS.THAT
Take an object (a barbell, kettlebell, sandbag ect...) and move it from point A to point B in the most efficient way possible without causing injury. To be honest it’s that simple.
Now where did all the complexity, theories, advertising manipulation and the hundreds of fitness fads pop in that distorted this simple act? Where did walking into a gym with the confidence to lift weights, break personal bests and leave with something more than a sweat and satisfaction go?
We as a society have created so much communication options that the noise is deafening. When the answer comes at us we don’t see it nor hear it. We are drowning in our creations.
But strength training has never waded too far into the depths of misguided conceptions of human performance development, the tried and trusted faithful few have rang the bells of danger and we have brought it back time and time again.
Powerlifting, Olympic weight lifting, Strongman, Highland games are examples of the old adage godfathers of strength and they are still here stronger than ever. Their teachings have trickled down to the mainstream public via misconstrued adaptations of weightlifting but the old timers know what it takes to walk with a swagger and have bars bend at the end of a session.
So you’re ready to strap on your belt, hit some ammonia and chalk your hands up to lift a couple hundred kilo’s off the floor for shits and giggles? No?
Well it isn't for everybody and that’s fine!
How about to walk around with less body fat? Have a straight posture, no knee or back pain in the mornings or maybe be able to pull yourself up over a bar or do a push up? How many people can even have a life like that but yet have spent how many valuable times with dietary magazines, trainers or gone to a magical class and have been let down again by the end of a forty five minute session with still a muffin top on a beach day?
The list is endless...
But I can give you the tools to help you help yourself.
The goal of any trainer is to turn a need into a habit and a habit into a passion.
THE PILLARS OF PROGRESS
I believe that any grouping of exercises put in a logical approach is a program. If you do it diligently and without excuses it will work. Committing yourself to bettering your body and mind takes conscious around the clock effort, not three one hour sessions a weak in a step class. If you hada house that you pictured as your body, to build it up further and maybe add a few renovations requires a strong foundation. You can’t build on an unstable surface (bosu ball?, jokes!)
1. Sound logical program
2. Adhere to basic nutritional guidelines
3. Mobilize and stretch daily
4. Supplement and rest
Now if you just stick to those four pillars you will progress far better than aimlessly taking the shotgun approach and hoping you hit the target.
To end this post up I will expand slightly on point one with an outline that should set you on the right path.
SOUND LOGICAL PROGRAM
If you are having trouble with program design I would suggest breaking up your training into these respective parts. Tier 1 is the bread and butter exercises. These should be the focus of your program and deserve the most attention. Tier 2 is supplemental exercises and should be done to develop Tier 1 exercises and overall body functionality and strength/power. Tier 3 is metabolic conditioning and should be done in line with a sound strength program. The exercises developed in Tiers 1 and 2 provide more variation in metabolic conditioning to improve the overall program.
Now if you can’t do exercises from either Tier 1 or Tier 2 what does that have to say about your training? Hmm?
TIER 1
Back squat, Front squat, Snatch, Clean and Jerk, Pull up, Overhead press
TIER 2
Deadlift, Bench Press, Split squat, Dumbbell row, Chin up, Push up, Kettlebells (Swings, Get ups, Snatches, Cleans)
TIER 3
Metabolic conditioning waving intensity and volume levels
Sample program day:
1. Full classic clean to split jerk to a heavy single
2. Drop the weight and do 5 sets x 3 reps clean deadlift
3. Front squat for 4 sets x 6 reps
4. Superset chin ups + foot elevated inverted rows for 3 sets x 10 reps
5. Kettlebell swing 5 sets x 10 reps
6. Toes to bar for 3 sets x 10 reps
IN CONCLUSION
I hope this post has given you a little more insight into strength. As men and women we should devote ourselves to strength training because it is something that unlike most things in life, we can control and have the ability to watch ourselves get better over time.
It may be scary moving to the squat rack from the 'ego booster' leg press or for the enthusiastic woman coming from the treadmill to the weight floor but the time has come to start living in the difference you create for yourself.
Having the courage to step up and break down old barriers and establish a higher expectation of ourselves day in and day out is the truest form of strength we can allow ourselves to achieve in this life. That type of mentality trickles into almost every other facet of our existence...
Strength Forever,
Jarrod Firmani
Little bit about me:I am a free lance personal trainer as well as a strength and conditioning specialist. I am also kettlebell certified under Shaun Cairns and compete as well as coach in powerlifting in South Africa.
I devote my life to helping others as well as myself develop a stronger perception of ourselves and what we are capable of through body composition change via weightlifting and nutrition guidance. I believe the key to a better sense of self starts with making a change as we all can in one form or another. You can learn a lot about yourself with nothing more than just a barbell. Its simplistic and
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