Instant Training Improvement Tips: varying training for bigger gains

An early spring provided a unique opportunity to accelerate my off-season training unlike years in the past and quickly I found my short-term goals being met with somewhat unexpected ease. Primarily to improve speed-endurance and work capacity, time in the saddle (cycling) has become my theme for April and May training as I am spending upwards of twenty hours per week “bringing the hammer down”.

Hack Squat

Moving past cycling as a sport, within athletic circles the activity can be a key medium in developing power, strength-endurance and work threshold. However, and from my observations, it is not used significantly enough in sport training sectors and typifies the often myopic vision within coaching.

Bulgarian Squat

Cycling, Trail running, swimming and any number of sporting activities are tremendous for the athlete for general conditioning and help alleviate the often monotony of day to day exercise. The list of sporting choices is endless but in the oddest of odd situations the last twenty some years has seen a funneling of sorts where the “fun” of participating in various sports has lowered.

Good Morning Squat

This has occurred primarily in wealthier nations and due primarily to a shifting approach in school physical education programs and a fitness industry that has convinced the public to drive to the gym to walk on a treadmill. This has resulted in a less rounded athlete, who may be sound of skill but the lower foundation of athleticism has severely limited their upside potential. Though your interests may not be in competitive sport, the lesson should ring out loud and clear as insufficient variation breeds a less rounded physique that will quickly hit the ceiling of growth.

Zercher Squat

This issue must be pressed within resistance training, whether your goals are athletic, general health, bodybuilding or purely aesthetic, as variation is key to providing a broad base for continued growth. While it is true that all lifting is a Push, Pull, Press or Squat (add reach, lunge and extend for good measure), tempo, starting position and even mediums should vary to avoid adaptation.

Cossack Squat

The perfect example is within the “king” of resistance exercises, the Squat, which can vary within traditional barbell situations, varying stance, as well as bar positioning as in Front, Overhead, Hack or Zercher, start position as in a “deadstop” or equally considering suitable options such as Bulgarian, Lunges or one of my personal favourites, the Cossack, which further challenges range of motion. Each of the styles and many others, possesses many variables, tempo considerations and other aspect that will enhance stimuli and should be used regularly.

Olympic Squat

Prepared by John Davies
Photo of Tammy Bravomalo

 

John Davies is available on his personal page on Facebook , Renegade Training™’s, Google+, Renegade Training™ on Google+ as well as or Twitter.

 

John’s present supplement stack starts daily with the “athlete’s advantage”, Modern, Super Cissus, PowerFull and Prime, along with additional use of Recreate, Yok3d, Anabolic Pump and Pink Magic depending upon his training cycle

 

Disclaimer
The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk