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Simple guide to training

Simple Guide to Weight Training

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National Fitness Day

The really simple guide to weight training for beginners has been written by experienced PT; Dan Forbes, as it’s National Fitness Day today, encouraging activity is high on the agenda. However, its not just about going out for a run or doing the odd aerobics class.  Weight training (resistance exercise) too, has been shown to provide a host of benefits, including increasing muscle strength, maintaining muscle mass (very important as we age), as well as improved mobility, posture and balance. Dan has kindly offered to write this post to explain why weight training doesn’t have to be complicated and as he explains; form and technique are extremely important to master, especially if you are a beginner.  Read on to find out how Dan’s ‘simple’ guide can help you to become stronger and more active. Thank you Dan.  

Almost all of the training routines I see laid out for beginners are horrible. They’re overly complicated, don’t allow you to progress at a rate which suits you and usually lead to problems down the line.

Being a beginner is a really exciting place to be and here is why….

Progress

Your time spent training is known as your training age. In your first 1-2 you will put on more lean muscle mass, increase strength and see improvements in fitness faster than any other time in your training life. Best of all, you won’t have to work any where near as hard as you will after that period to keep on progressing, providing you follow some simple strategies.

Got Skills?

Writing your name is a skill. Kicking a ball is a skill and so is lifting a weight.

Much like any activity, the first time you try a back squat, you will likely look and feel a little awkward, but fast forward a few weeks and the only difference between your squat and an experienced squatter’s, should be the weight on the bar.

Skill development, also known as motor pattern development, relies on us being able to practise the skill over and over. This allows us to refine our movements and become more efficient at them. This becomes difficult to do when you are trying to learn 47 new moves, all in under a minute while you’re gasping for breath, so I’m going to tell you to focus on a few exercises. There might be a time when things need to get a little more complicated, but that isn’t now.

Simple Six

Simple is good. It’s also effective. Just six movements are all you need in order to see major progress in the way you look, feel and perform.

1. Squat

2. Bench Press

3. Rowing

4. Overhead Press

5. Hip Hinge/Deadlift type movements

6. Overhead Pull

Now we just need to put them into a routine.

Simple Template

The simplest template is to split the exercises into two workouts, A and B, then alternate between them over three days a week. These three days can be Monday, Wednesday, Friday or Tuesday, Thursday, Saturday. Pick whatever suits your schedule and try to keep a days rest in-between.

Workout A

Squat

Bench Press

Barbell Row

Workout B

Deadlift

Overhead Press

Overhead Pull (Pull-ups if you are able. Pulldowns if not)

Simple Sets x Reps

In my experience you will see variability in technique from 3-5 reps+. Quality is everything when it comes to skill development, so I’d always opt for 3 perfect reps instead of 3 perfect ones and 7 rubbish ones, so keep your reps between 1-5.

The same goes for sets. You will get tired as you progress through the sets, which increases the chances of poor technique so I’d stick to 3 sets per exercise.

The thing to always remind yourself is that we are aiming for technical mastery of these lifts.

Until you have done this, adding weight is a no no!

This is also a good motivator, because most people can’t wait to throw a plate or two onto the bar, so they will do everything possible to nail the lifts so that they can progress.

Simple Progression

Periodisation simply means the systematic planning or organisation of training. There are many ways in which to do this. Luckily, we can opt for the simplest known method here, in which our only aim is to continually add a little weight each time we train, providing it does NOT lead to a breakdown in form. Perfect.

In reality though, it’s more likely that you’ll progress very quickly, slow down, then progress again. Being patient and sticking to the rules is the key.

Simple Mobility Work

We’re busy. Most of us spend too much time sitting down and not moving enough. Taking time at the beginning of each session to stretch a little and address any mobility issues you may have will pay dividends very quickly. To cover all of the options available here, is way beyond the scope of this post but for most people focusing on ankles and upper back (thoracic spine) is a great start. Guys, I’d throw hips work in there too. Also most people benefit from some glutes strengthening work at the beginning of a session.

I cannot emphasise enough how important this is and I’d seriously advise against skipping it. Injuries, old and new have a sneaky way of catching up with you when you ignore this type of work.

Simple Assistance Work

This applies to anything outside of the main lifts we’ve identified: core work, arms etc. It’s likely you’ll want to do some at some point but I’d keep it to 10 minutes in total and never in favour of any of your main work. It’s the main lifts that will get you the results you are after, not doing 26 sets of different bicep curls or crunches.

Simple Conditioning

Keep this short and sweet. If you have finished your strength session and feeling fresh then feel free to add in some conditioning work at the end. My suggestion would be to go a little harder for a shorter time. This will give you more bang for your buck and get you out of the door faster.

4-6 very short sprints followed by a decent amount of rest will do the job just fine.

There is a trend recently where conditioning work has become synonymous with driving yourself into the ground and crawling out of the gym. Conditioning doesn’t have to hard and it doesn’t have to wreck you.

Simply walking outside and sprinting up a hill a few times will reap a whole host of benefits as will sitting on a bike.

The choice is yours, just stay away from the stupid.

fitness day

Have Fun

Training should be fun. It’s a leisure time activity for the majority of us so why would you want to spend your precious time doing something you don’t enjoy. If you find that you really enjoy running then, base your training around that. I’d always advocate keeping the strength training up as it’s compliments all other forms of training so well and will help you see faster improvements and stay injury free.

That’s where this template is great because it’s not so stressful that you’ll take days to recover but it’s also flexible enough where if you want to add in a swim for example and can’t find the time, then you could always replace a strength session with that. Just keep rotating through the workouts each time you go in, try adding a little bit of weight when you can and enjoy.

Simple. Now To Do It

This type of approach works great for two types of trainees. Beginners and experienced lifters who have picked up a load of injuries along the way and turn back to simpler templates to allow them to keep on training, without getting too banged up. Since this is the really really simple guide, I’ll even give you a quick summary of what to

1. Train 3 times a week

2. Do some mobility work at the beginning of each session.

3. Alternate between 2 workouts

Workout A
Workout B
Squat Deadlift
Bench Press Overhead Press
Barbell Row Overhead Pull (Pull-ups if you are able. Pulldowns if not)

4. Do each exercise for 3 sets of 3-5 reps

5. Stay away from failure and only use perfect form. (When starting off, it can be useful to hire a trainer to help you get this right. Just make sure they don’t try to convince you they have a ‘better’ way)

6. IF you want to do some assistance stuff after your main lifts for 10 minutes. Go for it. If not, go home.

7. IF you want to do some conditioning work at the end, go for it. If not, go home.

8. Be patient & have fun

 

Are you starting weight training for the first time?  Do you have any questions for Dan about progressing your training?

Dan Forbes

Author

Dan has been a trainer for over 10 years and currently runs an online coaching at Forbes Performance, where he takes the tried and tested principles of training and nutrition to help clients achieve their performance and physique goals, as well as studying for an MSc in strength & conditioning. You can find out more about his services at his website and get more free programs at his blog

You can also follow Dan on Facebook and Twitter 

rugby

Rugby – Big Hits and Tackles; Recovery Nutrition is Key

Posted by | Fitness, Recovery, Rugby, Sport Nutrition | 2 Comments

Getting your recovery nutrition right within rugby is a key factor in ensuring players are ready to train and/or play well in the days following an intense session. Read on to find out why recovery is so important, why it is often overlooked and how you can easily implement recovery nutrition strategies into your routine.

Whether its recovery from the last training session or a number of strong tackles on the field, consuming the right nutrients can help enhance overall performance, by improving adaptation; the body’s response to exercise ‘stress’, whilst also reducing the likelihood or extent of muscle soreness and fatigue experienced.

Since rugby is an impact sport, players often carry multiple injuries throughout the season thus making tissue repair and full body recovery even more important to the ongoing development of a player.

Yet, within all levels of Rugby Union it’s the one area that’s often overlooked. Whether it’s due to:

  • A lack of nutrition knowledge – are fresh orange wedges still given to players after a game? I’m aware of a team that have are given doughnuts post match!
  • Poor preparation – there is so much for players to think about before a big game, the last thing on their minds are postgame nutrition strategies.
  • Accessibility – elite teams have the luxury of support staff that offer them protein containing shakes, snacks and fluid after the game.  Followed up by a hearty meal in the player’s canteen.  However players in lower leagues need to cater for their own recovery needs.
  • Conflicts between recovery strategies – such as ice baths or massage, elite teams need to ensure a seamless routine post match to ensure players include recovery nutrition within the full recovery plan.
  • Cultural habits – Many players enjoy celebrating/commiserating with fans in the clubhouse after a game over a few pints.  This isn’t the best plan for recovery since excessive alcohol intake can have a negative impact on a players sleep and resultant nutritional intake in the days following, but can also ‘blunt’ muscle protein synthesis and therefore adaptation, as recent research has shown.
  • A lack of appetite – In my experience, many players report a lack of appetite or feeling nauseous after a match, a ‘lighter’ food/drink alternative for these players is a way of satisfying recovery needs without causing digestive discomfort.

Whatever the reason, one way to directly improve a player’s performance and game form is to ‘be prepared’ and practice effective recovery nutrition after each training session and game. 

Rehydration ‘Advantage’

Research has demonstrated that elite rugby union players often finish a match with a mean weight loss of 0.94kg this is equal to approx. 1 litre fluid loss.  To effectively rehydrate after the game, a player should drink with the aim to replace 150% of the fluid weight lost during the game.
1 kg = 1 litre
So, if you start the game weighing 100kgs and your post game weight is just 99kgs then aim to consume 1.5 litres of fluid within the hour after the match. Combine this with a sodium containing snack or as a commercially available sports drink (check that it contains electrolytes) to replace the electrolytes lost in sweat further supporting rehydration.

Reduce ‘Breakdown’ with Protein

Muscle tissue damage occurs during a game of rugby following, since muscle is made up of protein it makes sense that a high quality complete source of protein is consumed afterwards.  Rugby players have higher (than average) protein requirements, owing to their heavier mass and hypertrophy (muscle building) goals.  However, the optimal amount of protein required post match to satisfy recovery and stimulate muscle protein synthesis is about 20-25g.  A complete protein source is one that’s higher in the essential amino acids (the amino acids the body cannot make, thus is required from diet), one of the branched chain amino acids considered particularly important for muscle recovery is Leucine.  In this instance and in my experience, dairy foods and drinks provide the easiest, most accessible and palatable source of complete protein to satisfy a players recovery needs post game.

‘Use it or Lose it’ – Replenish with Carbs

A full game of rugby may not completely deplete a player’s glycogen stores (muscles energy stores).  However this will vary from player to player, depending on playing duration, effort level, as well as individual glycogen stores level at the start of the game.  Plus the added muscle damage caused by impact, and the isometric contraction in the scrum may increase a players need for a carb recovery source.  Players should consider consuming carbs very soon after a match to help optimise glycogen replenishment, in preparation for their next training session or game.

‘SCRUM’ptious Recovery Options

Post-match options need to be affordable, accessible, convenient and palatable for players to consume and coaching staff to provide.  Here are a few suitable suggestions:

Keeping it ‘Real’

  1. A pint of milk and a slice of malt loaf
    Provides:  444 calories, 67g carbs, 25g protein, 11.1g fat, 523 mls fluid, and 400 mg sodium/1g salt
    or
  2. A large flask of homemade chicken and sweet potato soup, see our recipe here
    750ml serving provides: 353 calories, 51g carbs, 33g protein, 3.4g fat, 650 mls fluid and 974 mg sodium/2.4g salt

 

Homemade chicken soup

Homemade soup, perfect following a cold and wet rugby match!

Convenience at a Price

Maxinutrition’s – Protein milk
330mls Provides: 193 calories, 16.5g carbs, 30g protein, 0.7g fat, 277 mls fluid, 231 mg sodium/0.6g salt

 
MyProtein’s – One Promilk
330mls Provides: 251 calories, 19.5g carbs,3 8g protein, 2.3g fat, 277 mls fluid, 208 mg sodium/0.5g sodium


Kinetica – 100% Recovery
75g serving Provides: 267 calories, 41.3g carbs, 24.8g protein, 400mls fluid, 0.3g fat, 40 mg sodium/0.1g salt (you could add a small pinch of salt to this to increase sodium content)

The DIY

Recovery banana shake

Homemade high protein banana shake

 

  • Banana ‘Blitz Defence’ shake – recipe available here 
    550ml serving provides: 345 calories, 39g carbs, 20g protein, 13.3g fat, 476 mls fluid, 397 mg sodium/1g salt
    Ingredients can be easily blended with a hand blender in a jug the morning before the game.  Store in a shaker (without the gauze) and in a cool bag for after the game.

Take Home Message

Whether you are a rugby coach or player, encouraging your team to practice effective recovery nutrition strategies is easier than you think. Just by being prepared and choosing the option that’s affordable and convenient to you means that you are ensuring optimal recovery, adaptation, reduced soreness and ultimately readiness to play.


 

References

AIS Sports Nutrition (January 2014), Rugby Union. Australian Sports Commission.  Retrieved from: http://www.ausport.gov.au/ais/nutrition/factsheets/sports/rugby_union

Burke, L., Kiens, B. & Ivy, J. Carbohydrates and fat for training and recovery. Journal of sports sciences 22, 15–30 (2004).

Churchward-Venne, T. et al. Leucine supplementation of a low-protein mixed macronutrient beverage enhances myofibrillar protein synthesis in young men: a double-blind, randomized trial. The American journal of clinical nutrition 99, 276–86 (2014).

Fahey, T.D and Chico, C.A (1998). Adaptation to exercise: progressive resistance exercise. In: Encyclopedia of Sports Medicine and Science, T.D. Fahey (Editor). Internet Scociety for Sport Science: http//sportsci.org. 7 March 1998

Meir, R. & Halliday, A. Pre- and post-game body mass changes during an international rugby tournament: a practical perspective. Journal of strength and conditioning research / National Strength & Conditioning Association 19, 713–6 (2005).

Moore, D. et al. Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men. The American journal of clinical nutrition 89, 161–8 (2009).

Parr EB, Camera DM, Areta JL, Burke LM, Phillips SM, et al. (2014) Alcohol Ingestion Impairs Maximal Post-Exercise Rates of Myofibrillar Protein Synthesis following a Single Bout of Concurrent Training. PLoS ONE 9(2): e88384. doi:10.1371/journal.pone.0088384

Prentice, C., Stannard, S. & Barnes, M. The effects of binge drinking behaviour on recovery and performance after a rugby match. Journal of science and medicine in sport / Sports Medicine Australia 17, 244–8 (2014).

Stensel, D. Exercise, appetite and appetite-regulating hormones: implications for food intake and weight control.Annals of nutrition & metabolism 57 Suppl 2, 36–42 (2010)

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