• Facebook Social Icon
  • Twitter
  • YouTube
  • Instagram

"Would You Pass The Test?" (Blog #173)

March 23, 2019

While here in Washington, D.C, I had the opportunity to meet up with a few different coaches at their gyms and talk shop.  

 

It's great to see what other coaches and clients are doing out in the training world.  After a few hours of talking shop and testing new ideas, the topic of clients mastering the basics came up.  Longterm success is based on whether or not clients master the basics early on in their training.  

 

So it made me wonder....

 

Assuming you've been training for at least 6 months, do you have the basics mastered?  What are the basics?  What's mastery level?  Why is it vital to master the basics? All good questions.  

 

What are the Basics:

 

(BB) Goblet Squat

TRX Row

Dead Lift

Push Up

Overhead Press

Side Plank

Split Squat

DB Row

Chin Up

Step Up

Plank

KB Swing 

 

(This is just my list / Others lists may vary) 

 

Mastery Level:  Mastery is a funny word / I've been training for 15 years, and I'm still getting better every year and not even close to a "master".  But "Mastering" each movement in my eyes means that you know exactly how to perform each movement relatively well.  

 

Example:  

In a Push Up you KNOW not to drop your hips, flare your elbows, or poke your chin.  

In a Trx row you KNOW to keep your body tight like a plank, and not let your hips drop.

In an Over head Press you KNOW not to flare your rib cage up and out.

In a Dead Lift you KNOW not to round your low back.

In a Kettle Bell Swing you KNOW exactly how to Hike, Hinge, Pop, and Park the Kettle Bell.  

 

Just to give a few examples.  And basically, you know how to grab the appropriate weight, perform the proper amount of reps with good form, and not have any serious issues...

 

Why is mastering the basic lifts so important:  Injury Prevention!  Period!  If you're hurt, you're no good to yourself, your family, or your job.

 

Most gym injuries are our own faults!  Most come from "Ego Lifting" or lack of micro-progression.  Not all, but most gym injuries come from poor focus, training under too much fatigue, poor form, using too much weight, or progressing too quickly.

 

And...Not mastering the basics!  

 

So ask yourself, if I had a No Bull Test and put you in the Gym alone and you had to Perform 3 sets of 10 Reps of each of these Movements....

 

(BB) Goblet Squat

TRX Row

Dead Lift

Push Up

Overhead Press

Side Plank

Split Squat

DB Row

Chin Up

Step Up

Plank

KB Swing 

 

How would you honestly do?

 

If your answer is "I'd do well", excellent!  Keep progressing and keep getting better.  If your answer is "I'd fail miserably", it's time to focus more on the simple lifts until mastery level is reached, or you will be injured and you'll never be able to progress.  

 

Also, watching our Youtube Channel (with over 1,000 videos) is a great way to reiterate the basics while you're not at the gym.  We have video breakdowns of all the basic lifts.  

 

https://www.youtube.com/user/nobulltraining

 

I challenge you all to spend the next few months mastering all of these movements, and I guarantee that your progress (fat-loss, strength, injury prevention) will improve tremendously...

 

 

 

Please reload