3 Principles of Progression and Training Success
Training is extremely simple but certainly not easy. It is often overcomplicated by individuals who lack the tenacity to stick to simple principles; instead they chase shortcuts, and achieve nothing noteworthy. Nothing worth having comes easy but if you have the stubbornness to stick to the following principles and the balls to leave your ego behind, you’ll soon develop superior mental and physical strength.
Small Increments = Big Results
My “go-to”, backup, foundation, whatever you want to call it program consists of increasing my upper body lifts by 2.5kg a month and my lower body lifts by 5kg a month. Prescribed this to an amateur lifter and they’ll try their best to hide the disappointment. Hell, they may follow it for a few weeks… until they catch a glimpse of the latest men’s health magazine that claims something along the lines of 20KG ON YOUR BENCH IN 20DAYS! They’ll instantly throw my advice out the window and jump on the path to mediocrity.
You see the strength game is a marathon not a sprint. Don’t let them moments of insecurity throw you off, stay strong, stay on the path and show some sturdiness. Just imagine sticking to that one program for two years, let’s have a look at the minimal increase you would have in your strength:
- 120kg on your squat and deadlift
- 60kg on your bench press and overhead press
Imagine the kind of performance and aesthetic benefits you will also reap. Small Increments = Big Results.
Start Too Light and Never Fail
Starting too light allows more time for you to progress forward. It’s easy for anyone to get ahead of themselves, lifting more than they can handle. Your lifts will go up for a few weeks or months but then, they’ll stall – and stall, stall some more. Yes we all want to start heavy and start now but you must know that this is nothing more than the ego, nothing will destroy progression faster than the ego.
What do I mean start easy and never fail? I’ll give you an example. I have never failed a deadlift, I almost feel like I could pick up any weight that is placed in front of me. I have massive confidence every time I walk up to the barbell. On the other hand, I have countless failed bench press attempts under my belt, I now get under the bar with an aura of uncertainty. You wouldn’t be shocked to hear that I have a much stronger deadlift than bench press. If you have your mind in the right place, the weight is already half way of the ground.
Here’s a little trick that I learnt from Jim Wendlers book (5/3/1) – you always use a training 1RM that is 90% of your real 1RM. Say you can bench press 100kg once (1RM), you will train with 90% of this so that 90kg is your new 1RM for training, this way success is inevitable and so is confidence.
KISS (Keep It Simple Stupid)
Dan John is the man who brought this principle forward to me; he is the king of fit. Everything that comes out of this man’s mouth is noteworthy. KISS means no bullshit, focus on the compound lifts and focus on muscular balance. Nothing stupid, do what works, you know what it is. Don’t be fooled, show that doggedness.
Make sure to check out some of my other articles, for simple and extremely effective programs check out the following – http://jacktylerperformance.com/2013/10/13/pushpulllegs-split-strength-size-and-athleticism/, http://jacktylerperformance.com/2013/08/25/movements-not-muscles-program-included/ and http://jacktylerperformance.com/2013/09/02/powerlifters-bench-bodybuilders-back/. Any questions? Find me on Facebook – https://www.facebook.com/JTFitnessPerformance?ref=hl!