Flip Flopping, Movement, and He Who Should Not Be Named

"Is there any issue with flip flopping on programmes for basic strength training, mobility & conditioning - of which is part of the programme (fast rep stuff) rather than adding in something such as running - which I really can’t stand!

My personal approach is targeting the same type of moves but with different implements.

E.g I may do a cycle or 2 on TRX with all the good stuff in there progressively overloading on each session.

Then I may go do a KB programme for a cycle or 2.

All the key moves plus the lovely TGU.

And right now I’m taking a more Functional Patterns (he who is a guru - from a previous post!) banded approach.

This resonates with me at the moment, lots of rotation, time under tension, but not so easy to progressively overload although I absolutely am doing that as best I can.

I train at home only, nice selection of bells, TRX and bands, in the fresh air.

That beats chasing numbers is my opinion.

Also I’m not training for a sport or specific skills.

Matt Wilsher"

Lots to unpack in this one, lets list the key points so we know what we're answering

Flip flopping on programs

Substituting exercises you don't like

Matching a plan with personal wants/needs

Basic periodisation / movement over muscles

Functional Patterns

Progress without chasing numbers

Each one of these is a full topic in itself, so I have copied this list into my newsletter topics list and will hit them up in detail down the line.

Today though, we'll give you the basics without too much detail.

Starting with:

1: Flip flopping on programs

Ask this to most S&C coaches than they'll have an aneurism, the program is the program is the program!

Unless, you're not an athlete and instead you are a regular person with a regular job, family etc and are doing your best to keep in shape while also being there for the family and job.

If that's you, then you're already a hero in my book.

And in this case, life will throw you curve balls and do it's best to derail any programming.

Which means flexibility is required.

Being flexible is not flip flopping, it is being adaptable. Adapting to circumstances.

Can I train once this week, but 4 times next week? Is that old shoulder injury at me and the barbell no linger suits but the TRX does? What are your stress levels like?

All these things matter, and if a program is driving hard and not suiting your lifestyle, then flip it.

2: Substituting exercises you don't like, Matt specifically mentions running.

The amount of people I meet who say they hate running astonishes me, if you are one of these people, do me a favour and write back to me with a few lines saying what it is you hate about running.

When it comes to exercise selection, it is a process of reverse engineering.

Start with the desired outcome, then look at the person, then figure out how to get that person that outcome.

So if we want cardiovascular / aerobic fitness, but that person hates to run. It makes no sense to ask them to run. We can go to our tool kit and look at the dozens of other methods we have to develop the aerobic system.

From the various Ergometers, stationary bikes, rowing machines etc.

Skipping, light kettlebells, bodyweight movements, mobility circuits, bag work and shadow boxing, the list goes on.

Outcomes are not exercise specific, I cannot think of a single exercise that is essential for every individual to do. Yes, some exercises are better than others, but nothing is essential.

Pick the outcome then work backwards to find the best tool for you to reach that outcome.

I think that covered 3: Matching the plan to the persons needs....

4: Basic Periodisation / Movements over Muscles.

Matt mentions using different kit to overload similar movements/muscles

Specifically the TRX and Kettlebells.

And this is all good, they key is knowing each piece of equipment's strengths and weaknesses.

The TRX is great for LOADING the upper body and UNLOADING the lower body, it's also great for "free scapular" moves and getting rotation in certain moves.

The Kettlebell is great for eccentric loading of the hips, grip endurance and is often a shoulder friendly option for various presses.

I'm loving the Bulgarian bag at the moment, largely because of the weather, but I know it's severely lacking when it comes to pressing movements, but for grip, pulling and rotation, it's perfect.

So once we know what our kit is and isn't good for, we can choose the exercise variant to get us to our desired outcome.

Corkscrew rows on a TRX, Bent over rows with a Kettlebell, Meadows rows with a landmine...

Split Squats with the foot in the TRX, Split Squats with 1 or 2 Kettlebells held suitcase/Racked/Overhead, staggered, Split Squats with a bar, Split squat jumps with the Bulgarian Bag

Who uses varied exercise selection like this?

None other than the world famous Westside Barbell under the late great Louis Simmons.

Westside is a powerlifting gym, Louis it's creative genius founder. He would have lifters use a different variation of each lift for a few weeks then swap it. I may be a stance change or a kit change. He knew that the changes would alter the movement just enough to challenge the muscles slightly differently and bring reduce any gaps/eliminate any training scars present.

Just don't change too frequently, give yourself 3-6 good weeks before making a change.

5: Functional Patterns

The less said about Naudi the better. However, in the spirit of "the stopped clock is right twice a day" he has some good ideas.

And setting up bands and moving in a variety of ways is always worth doing.

Go to Youtube and look up wrestlers and Judo players training with bands.

Right now I have a keen amateur golfer doing some banded wrestling drills simply to open up his movement vocabulary and help him rotate better through the thoracic spine.

More on FP in future posts, maybe...

6: Progress without chasing numbers.

I love this.

Chasing numbers is a fools errand beyond a certain point, it certainly doesn't help if we're longevity focused rather than athletically focused.

In our athletic career we may focus on shining brighter rather than longer, which is fine, but so long as we know we will have to pay the piper at some point.

If we're a non or former athlete, then we can focus on health rather than fuelling that fire to burn a bright as possible.

So progress becomes subjective.

Things like how much pain we wake up with, how's our mobility, do we feel stronger in daily tasks rather than just in the weight room. What's our Resting Heart Rate, or HRV, or blood pressure.

It's walking up the stairs and not getting out of breath, it's joining our kids for an impromptu kick about with the kids or your mates.

It's being invited by your mates to go hill walking and outpacing them to their shock and surprise (actual client story)

And so many other ways to measure progress.

Even an athlete needs to let the numbers go sometimes.

There's a point where you're lifting enough weight and where recovery from lifting starts interfering with the sport practice that Coaches need to be watching for.

Great question Matt, thanks for sending it in.

Who else has a question?

Hit reply now and fire it in

Regards

Dave Hedges

www.davehedges.net