Good Morning & Good Vibes

If you are someone who is in the general population (how I like to describe those who want to live their best life for a good time and a long time, aka you & me) you need to make sure you are training the fundamentals, using whichever tools & methods you prefer, gradually progressing with time.

The fundamentals are exercises that require the mechanics to: squat, hinge, push/pull, carry + rotate. Check out this graph that gives an example of each fundamental pattern:

Pattern Example

squat any variation

hinge deadlift, swing

push chest press

pull row

carry farmer carry/plank

rotate TGU

And I made this list, which are the main systems I address in my workouts:

Systems:

-Mobility

-Cardiovascular

-Strength

*there’s also speed, power, agility, etc. I believe mobility, cardio & strength are the three most essential and general to prioritize first.

I design my workouts with a focus on all systems, tailoring how much time I spend in each one depending on the class/student/goal.

Generally, my workouts include either a squat or hinge focus, and equal parts push and pull (horizontal + vertical), and carry/rotate. As well as single leg/arm accessory work. I swing bells often which targets all of the above very easily (which is why the kettlebell is the most versatile tool around).

However, kettlebells are not the only way to target these patterns, they are just the more efficient tool to do so. If you like dumbbells, barbells, machines, bands, balls- then use them! Choose your tools based on your availability, knowledge, and enjoyment.

When it comes to methods, usually there's two common approaches:

Split days: Break up your workouts by patterns. Leg day would have many variations of squats, hinges, etc. Push day could look like: bench press, shoulder press, push ups, etc. Arm day could include all upper body push and pulls. The variations are endless.

Full body days: Similar to how I design my workouts. Across the week is a balanced blend of all patterns in each workout.

Personally, I prefer a classic full body torcher. I believe the body acts as a stronger unit when it moves as one, so I like to train it as one. There's nothing wrong with splitting it up, I just enjoy and have more success with a balanced blend.

Unless you're an athlete or training for a body builder competition, it does not matter how you split your days up. Just get your movement in (the more you enjoy it, the higher chance of getting it done)

When it comes to how many exercises to do per workout, keep this simple and don't overthink it. Start with what you can handle. Give yourself a positive experience and build from there. One rep is better than none.

As for progressing, this can be the trickiest part. Here's my general rule of thumb:

If you're someone who is new or struggles with staying consistent, keep your work simple and moderate, think of just greasing the grooves, not shocking the system.

This could look like exercises of 3 sets of 10 reps, working at a 6-7 rate of exertion (on a scale of 1-10), with enough rest in between to feel fresh for your next set.

I recommend "getting to know" the pattern first before going too intense with your work (i.e avoid low reps and heavy load at first). How can you build intensity without a base layer? Earn your prerequisites first.

If you've been steady with your gym routine for a while now or feel curious about turning up the intensity, play around with your rep cycling, tempo, and range of motion. You could follow a high, moderate, and low rep count throughout the weeks and adjust your weight according to the rep range (i.e 8-10 lighter weights, 6-8 moderate weights, 4-6 heavy weights).

Watch my reel for more tips on how to adjust your tempo during training.

Ways to check for progress? Track your RPE from week to week and see if the same exercise + load feels easier than before.

Film your workouts- refining your form is a guaranteed way you're progressing with your skills.

Lastly, stay present and practice your mind to muscle connection. The better in tune you are with your body, the better you can understand what it can or cannot handle.

To summarize:

-train the fundamentals with tools you know how to use and enjoy

-balance your workouts throughout the week with your preferred method

-build a base with the pattern first before adding intensity

-to add intensity cycle rep ranges, tempo + ROM

-track and stay present during workouts to manage when to progress

What do we think?! I hope this helps you navigate towards a sound and successful workout routine. Trial and error your different approaches to see which best works for you. Keep it simple and have fun!

I’ve been spending some time with my classes this week to talk about goals, future plans, and how to keep progressing. It’s something I value as a coach to make sure I do my part in guiding you towards your health and fitness goals.

I like to ask questions that spark real conversation:

What skills do you want to get better at?

What skills do you love and enjoy doing?

What skills feel the weakest for you?

What is your most challenging + rewarding skill?

These answers give me much more guidance on how I can make your program as enjoyable as possible while still focusing on the necessities. And I think sparking conversations like these, especially in group settings, ideas can flow more effectively with others than solo.

My clients who train on an individualized program experience these conversations too. As one program ends, where’s the direction headed for the next one. What did we master, what are we still struggling with, etc. What did we like, love, or hate?

Feedback. A very simple, valuable, and underrated resource I think every trainer should include in their tool belt.

It’s so easy to spiral out of control and place yourself as the victim who isn’t capable, instead of the person attempting to better themselves and challenge their tolerance levels.

We easily forget that exercise is external stress to the body. Shortness of breath, muscle fatigue, & general discomfort, are all natural reactions your body will experience during exercise. It's inevitable. The more I can expect it, know it’s normal, and get more exposure to facing high intensity workouts, is how I get better at managing my chaos. Which brings me to yet another reason why I test my students on the snatch test, and overall value the practice of exercise.

What better way to set yourself up for success not just in fitness, but for whatever chaos life may throw at you. Because there will always be stress in life, it's just all about how well you can manage.