1. Only pursue one goal at a time.
As much as we may believe we're Superman or Wonder Woman we're not. Our ability to pursue more than one goal and successfully achieve them is almost zero. There is only so much time in a day and we only have so much focus or "bandwidth" so we need to focus our efforts and go H.A.M. on one clearly defined goal to be successful.
2. Prioritize what is important.
Whatever your goal may be you have to prioritize it. That means you put it ahead of things that aren't as important. I personally like to block out my time in my schedule for what's important and I make a daily checklist of what I need to accomplish starting from highest priority to lowest.
From a training aspect if your goal was to increase your squat then you should be squatting in your first training session of the week and also prioritizing all elements that will allow that goal to happen (mobility, skill practice, recovery, etc).
3. If it's important do it every day.
If your goal was to increase your deadlift it doesn't mean you should deadlift everyday. It means you do something every day or every training day to make that goal happen. What you do each day may fluctuate between a big task or a small task but the key is to touch your goal every day in some way to edge 1% closer to it.
These days everyone thinks they need to be an entrepreneur, be a business owner or create a "brand."
It's not as easy as the memes and inspirational GaryVee videos want you to believe. I do not mean to
If you want to be a gym owner and build a business that works for you I can tell you through my personal experience that having access to people who have been there and done that will be your greatest asset.
You can try to do it alone but you will quickly learn the harsh reality of the grind. You can read all the motivational books (I did that), take all the online courses/certifications (I did that too) but I can assure you that if you are smart your biggest asset will eventually be a network of other successful business owners who add insight and perspective to your journey.
Networking will help you develop and improve your skill set, stay on top of the latest trends in your industry, keep tabs on the job market, meet prospective mentors, partners, clients, and gain access to vital resources that will foster your career development and longevity.
Surround yourself with those who inspire you, support you, provide you with guidance and at times, call you out on your own bullshit.
Happy New Year, this is the first King Strength & Performance blog of 2019. I actually meant to post this earlier but, I got kind of busy. Anyways, here it goes:
Most training programs or gym workouts will have an abundance of pushing movements; honestly, what person doesn't love a good chest day? I admit, I fell under this category. From my experience in fitness, I have observed that most individuals typically begin their fitness journeys on a body part split aka the "Bro Split". A body part split almost always has a bias towards pushing movements. If you're on a body part split routine, you have chest day, shoulder day and arm day, and you're likely hitting your triceps two to three times per week. Your back only gets love once per week on back day.
Pushing = Chest, Shoulders, Triceps
Pulling = Back, Biceps, Forearms
There is often a huge discrepancy between the volume of push and pull movements performed in an individual's training program. If you are on a body part split program like the previously mentioned you are probably hitting a 1:2 or 1:3 ratio of pulling vs pushing, which honestly is kind of trash.
When programming exercises for my personal training clients or even for group classes I typically try and utilize a 2:1 or even 3:1 ratios of pulling and pushing movements. With the increase in pulling movements, there is also another ratio we have to consider. This one is for Horizontal Pulling (Row Variations) vs Vertical Pulling (Pull-Up Variations). Our consideration with these should be to strive for similar ratios a 2:1 or even 3:1 ratio in favor of horizontal pulling.
So now you're probably wondering why I think pulling movements are important? Hah, I will explain 2 key reasons why and they are actually kind of interlinked.
1. Most people have terrible posture. We are a sedentary society, most of us have office jobs, we sit way too long each day, we stare at our phones excessively and the majority of our day to day work is in a forward posture.
2. Due to our terrible postures, people often have poor shoulder health. Postural issues often lead to dysfunction with shoulder movement and will reduce movement efficiency at the joint, potentially leading to problems further down the line if not addressed.
Addressing more pulling movements in an individual's training program can help reduce the issues mentioned above, improve posture and shoulder health and will reduce the risk of injury in the long term.
Snapple Fact: The average person walking down the street cannot perform a pull-up.
A Step-By-Step Guide to Mastering Pull-Ups
My life's mission is to help my clients reach their fitness goals, which often includes performing a proper pull-up. Using a specific set of strategies that I've developed, I have transformed many of my clients from being a pull-up zero to pull-up hero. Employing these five strategies will have you doing more pull-ups than you ever thought possible!
1. Use a Resistance Band
Place your knee or foot in the resistance band depending on how much the resistance band stretches. You are going to perform a pull-up and begin patterning the actual movement. The thicker the band, the more assistance you will get. As you progress, you can use a thinner band and work your way up.
2. Perform the Eccentric Portion of the Pull-Up
Jump up and slowly lower yourself back down. You can use a box to get to the top because jumping eats up some of your energy. This is the eccentric portion; the lowering and lengthening phase of the pull-up movement.
3. Perform the Strong Component of the Lift
Perform the strong component of the lift, which is midpoint to the top.
4. Perform the Weak Component of the Lift
(The Most Difficult)
Perform the weakest component of the lift, which is bottom (hanging) to midpoint. This is very taxing and utilizes a lot of energy because you have the least biomechanical advantage in this portion of the lift.
Eventually, you are going to start to put this all together. Most likely, you will only be able to perform one pull-up at a time. It will be a bit of a struggle, but we need more than one pull-up in order to develop the strength and capability for this exercise. The last strategy will allow you to cluster repetitions as a set so you can build up volume and the number of reps that you are doing
5. Rest, Pause!
Put it all together by doing one pull-up at a time and rest in between. You can rest up to 30 seconds before performing the next repetition. Over time, you can lower the rest between pull-up repetitions.
Be patient, it takes time.
It can take a few weeks to transition through each of these steps, but if you are consistent, it will come together in time. Mix and match these exercises to see what works best for you.
This is everything you need to know to go from pull-up zero to pull-up hero. Try them out and let us know what you think! Post videos of your progress and use our hashtag #ConsistencyIsKing to be featured on our social media!