What is this e-book?
This e-book will give you the information and platform to start training
properly, make better lifestyle choices and nutrition changes. All my personal
training clients and athletes start off by mastering the fundamentals.
Building a solid foundation and not looking for that quick fix is vital for long
term success and longevity in anything.
In this e-book I will cover the following things
Nutrition

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Meal Planners
Shopping List
Food Dairy
Food Pyramid (Decent one)
Cooking Oil Chart
Assessments.
 Goal Setting Sheet
 Physical Assessment Chart
 Before & After Picture
Training
 Warm Up
 Training Templates
 Training Programs
Life Time Elimination
The following “foods” and substances should permanently be eliminated from your diets.
Below is a quick explanation to why we want to eliminate them.
Gluten
Gluten is a protein composite found in foods processed from wheat and grain species.
Consuming gluten will cause pro inflammatory responses (cause of heart disease), lowered
immune system, leptin sensors that causes hunger and bowel and digestion problems.
Wheat & Grains
Most processed foods such as cereal, bread, pasta, and most other really tasty stuff are
made up from wheat or some type of grains.
Some people will argue that we have eaten wheat for the last thousand years and it is fine.
However Wheat has changed dramatically over the last 100 years and has a completely
different genetic make up to the wheat we consume today.
CLICK HERE to watch a quick video about the effects of wheat.
Fructose
Fructose is a type of sugar. Normal table sugar is 50% fructose and 50% sucrose. High fructose
corn syrup or glucose syrup is 55% fructose.
Small amounts of fructose from foods such as fruit are ok. Excessive fructose is very bad for
the liver. Your liver exclusively metabolises fructose very similar in the way it metabolises
alcohol (a toxic poison)
Fructose ends up circumventing the normal appetite signalling system, so appetite-regulating
hormones aren't triggered and you're left feeling unsatisfied.
This is probably at least part of the reason why excess fructose consumption is associated with
weight gain.
Fructose consumption is not only linked to weight gain, insulin resistance (type 2 diabetes) but
also causes high blood triglycerides that are a risk factor for heart disease.
CLICK HERE for to watch a great video by Dr Lustig “Sugar the bitter truth”
28 Meal Planner – Fat Loss
Day 1-7 Protein – Fat – Carbohydrate
Day 1-7 will involve the consumption of “good” carbs, fats and proteins. This
will give you the chance to eliminate the foods listed above and still give you
a big variety of food choices to choose from.
Each morning you will delay breakfast for 2-4 hours.
Breakfast is NOT the most important meal of the day and isn’t needed for energy. The
reason we have body fat and glycogen stores is to supply us with energy when we need it
such as long periods without consuming food. The problem is we are always eating and
never letting out body really breakdown fat cells.
Delaying breakfast keeps insulin low and blood sugar levels low in the day and allows cortisol
to do its job and breakdown shit i.e. fat. Growth hormone is at its highest in the morning so
you don’t have to worry about muscle loss. If there is any time to skip a meal or delay it its
first thing in the morning.
Cereal companies have sold us the theory that we need a “healthy whole grain breakfast to
kick start our day” when in fact it does the complete opposite. Before we had fridges and
supermarkets we would go out hunt or spend lengthy periods making our first meal of the
day (break-fast). We are hormonally equipped to delay our first meal of the day.
Most people find they have more energy by delaying breakfast and feel more alert due to
the stable energy supply (No blood sugar crash from you special K).
The “hungry” feeling you MIGHT get is normal and will go away after you adapt to delaying
your first meal. Consuming black coffee will stop you feeling hungry instantly and will
accelerate the fat breakdown.
If you feel you can’t delay breakfast then consume a meal high in fats and protein with no
carbohydrates.
Green vegetables are allowed with every single meal and are unlimited.
Lunch will mainly be low carb / high fat & protein. This will stable blood sugar levels and energy
levels. This will also avoid any major blood sugar hikes and will increase your insulin sensitivity
for when you then eat high carbohydrate meals. Good insulin sensitivity is important for
muscle growth, avoiding diabetes and increasing fat cells.
Dinner depends on whether you have trained that day. If you have trained then you will be
carbohydrates. All carbohydrates must be consumed with some type of protein source such
as fish, chicken, eggs. Turkey or red meat.
You can delay your post training meal until later but try to consume some type of protein
before, during or straight after your training session. If you don’t find time to make meals
around training (you train early morning or lunch time) then a whey protein supplement or
some BCAA’s would be a good option. These are both fast acting and perfect for around
training.
Pre and post training aim to consume between 10-20g of protein.
Example Week 1
Protein Sources
Chicken, Turkey, Fish, Eggs, Whey
Protein, Casein protein, Salmon.
Protein and Fat Sources
Red Meat, Bacon, Nuts, Cheese,
Coconut Oil, Butter, Olive Oil
Carbohydrate Sources
White Rice, Potato, Sweet
potato, Parsnips, Glucose.
Notes: Take protein before, during or after training
Wake Up
Breakfast- (Delay 2-3 hours)
Snack - Optional
Lunch –
Snack – Optional
Pre & Post Training
Dinner (Carb Meal)
Dinner (Non Training Day)
Coffee
Skip or Bacon, Eggs, Salmon, Steak, Ham, Green Veggies
Nuts, Salami, Cheese, Ham, Eggs, Berries, Protein Shake
Chicken, Avocado, Beef Burger Salad
Nuts, Salami, Cheese, Ham, Eggs, Berries, Protein Shake
Protein Shake ( 15-20g or normally one scoop whey)
White Fish with potato and parsley sauce
Steak and Green veggies with pepper sauce.
Meal
Mon
Tues
Wed
Thurs
Fri
Sat
Sun
11:00-12:00
Fat / Protein
Fat / Protein
Fat / Protein
Fat / Protein
Fat / Protein
Fat / Protein
Fat / Protein
14:00-15:00
Fat / Protein
Fat / Protein
Fat / Protein
Fat / Protein
Fat / Protein
Fat / Protein
Fat / Protein
TRAIN
Yes
No
Yes
No
Yes
No
No
18:00-17:00
Carbs /
Protein
Fat / Protein
Fat / Protein
Carbs /
Protein
Fat / Protein
Fat / Protein
Carbs /
Protein
Fat / Protein
Fat / Protein
Fat / Protein
Fat / Protein
Fat / Protein
EVENING
Fat / Protein
Fat / Protein
Day 8-14 Protein & Fat Only!
This will involve the consumption of protein and fat only!! Week 2 will be exactly the same
as week one except you will not consume quick digestible carbohydrates or sugars
including fruit. In the evening time you will eat more meat and vegetables instead of
carbohydrates. You can add more fat and protein snacks if you wish.
Some Example Foods Allowed In week 2
Protein Sources
Chicken, Turkey, Fish, Eggs,
Whey
Protein,
Casein
protein, Salmon.
Protein and Fat Sources
Carbohydrate
Red meat (mince, burger
steak), Bacon, Nuts, Cheese,
NONE
Coconut Oil, Butter, Olive Oil
Example Meal Plan Week 2
Wake Up
Breakfast- (Delay 2-3 hours)
Snack - Optional
Lunch –
Snack – Optional
Pre & Post Training
Dinner
Coffee with Cream, Coconut milk, Almond milk.
Bacon, Eggs, Salmon, Salt
Nuts, Salami, Cheese, Ham, Eggs, Protein Shake
Chicken or Beef Burger Salad
Nuts, Salami, Cheese, Ham, Eggs, Protein Shake
Protein shake ( 15-20g or normally one scoop whey)
Steak and Green veggies with pepper sauce.
Meal
Mon
Tues
Wed
Thurs
Fri
Sat
Sun
11:00-12:00
Fat / Protein
Fat / Protein
Fat / Protein
Fat / Protein
Fat / Protein
Fat / Protein
Fat / Protein
14:00-15:00
Fat / Protein
Fat / Protein
Fat / Protein
Fat / Protein
Fat / Protein
Fat / Protein
Fat / Protein
TRAIN
Yes
No
Yes
No
Yes
No
No
18:00-17:00
Fat / Protein
Fat / Protein
Fat / Protein
Fat / Protein
Fat / Protein
Fat / Protein
Fat / Protein
EVENING
Fat / Protein
Fat / Protein
Fat / Protein
Fat / Protein
Fat / Protein
Fat / Protein
Fat / Protein
Notes:



Eat extra green vegetables
Use more olive and coconut oil
Consume more meat
Day 15-21 Protein & Low Calorie
Week 3 will be the toughest week of the 28 Day cycle. Not only will you have
carbohydrates and most fats eliminated from your diet but you will be eating mainly the
same foods and feeling hungry. Being hungry is completely normal and part of the fat loss
process. The problem with most diets is they encourage long term calorie restriction. Being hungry for long
periods will only result in eventually giving up and eating foods that you’re not supposed to. This also results
in a fat gain rebound hence the yo yo diet effect and sudden increase in fat again.
Pre and post training aim to consume between 15-20g of protein. A protein supplement such as whey protein
is a good idea.
Some Example Foods Allowed In week 3
Protein Sources
Protein and Fat Sources
Chicken, Turkey, Fish, Eggs, Coconut Oil, Butter, Olive Oil
Whey
Protein,
Casein
protein,
Carbohydrate
NONE
Example Meal Plan Week 3
Wake Up
Breakfast- (Delay 2-3 hours)
Snack – Optional
Lunch –
Snack – Optional
Pre & Post Training
Dinner
Coffee with, Coconut milk, Almond milk.
Scrambled Eggs, Boiled eggs, poached eggs
Protein shake, Chicken, Eggs, Turkey.
Chicken Salad, Olive oil,
Protein shake, Chicken, Eggs, Turkey.
Protein shake ( 15-20g or normally one scoop whey)
Fish, green vegetables and parsley sauce.
Notes:

Don’t moan about being hungry and not being able to eat crap. It’s one week get over it and show
some resolve.
Day 22-28 Protein – Fat – Carbohydrate / Fasting
Week four will see carbohydrates and fat introduced back in to the diet plan. This will
bring leptin levels back up and mentally give you a break from two weeks of not eating
carbohydrates and possibly feeling restricted.
The only difference with week 4 and week 1 is you will fast for 20 hours. This can be done once or twice
within the 7 days. You will have your last meal around dinner time then not eat again for the next 20 hours.
For example: if you had your last meal at 20:00 on a Monday you wouldn’t eat until 16:00 on the Tuesday.
You could then repeat this Thursday, Friday, Saturday or Sunday.
Pre and post training aim to consume between 15-20g of protein. A protein supplement such as whey protein
is a good idea.
Some Example Foods Allowed In week 4
Protein Sources
Chicken, Turkey, Fish, Eggs,
Whey
Protein,
Casein
protein, Salmon.
Protein and Fat Sources
Carbohydrate Sources
Red meat (mince, burger White Rice, Potato, Sweet
steak), Bacon, Nuts, Cheese, potato, Parsnips, Glucose.
Coconut Oil, Butter, Olive Oil
Example Meal Plan Week 4
Meal
Monday
Tuesday
Wednesday
Thursday
Friday
11:00-12:00
Fat / Protein
Fast
Fat / Protein
Fat / Protein
Fat / Protein
Fast
Fat / Protein
14:00-15:00
Fat / Protein
Fast
Fat / Protein
Fat / Protein
Fat / Protein
Fast
Fat / Protein
18:00-17:00
Fat / Protein
Break Fast
Fat / Protein
Fat / Protein
Fat / Protein
Fat / Protein
Fat / Protein
Carbs /
Protein
Train
Fat / Protein
Carbs /
Protein
Train
Fat / Protein
CHEAT MEAL
Fat / Protein
Fat/Protein
No Train
Train
Train?
Train?
20:00
No Training
Saturday
Sunday
A CHEAT MEAL is any meal you want. This can be one sitting of any food you like or a night of drinking
alcohol. Try and avoid cheat meals and alcohol during the first 3 weeks. If you do break the diet plan then
get back on track ASAP and learn from your mistake. If you have an event then use your cheat meal in week
4 for that event and don’t have the cheat meal on week 4. Alcohol should be kept to clean spirits such as
vodka, whisky, rum, and gin. You can drink them with diet mixes such as diet coke, Pepsi max etc.
At the end of Week 4 return to week one and repeat. Each time you do this cycle try and improve your
performance. Limit the mistakes each time and try and stick to it as best as you can. This training cycle is
designed around training 2-3 times a week. Resistance training maximises fat loss, fat loss hormones and
makes you look better!!!!
Bonus Week – Mega Fasting!
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Items
allowed:
Black Coffee
Green Tea
Diet Soda
Water
Items
allowed:
Black Coffee
Green Tea
Diet Soda
Water
Items allowed:
Black Coffee
Green Tea
Diet Soda
Water
Items allowed:
Black Coffee
Green Tea
Diet Soda
Water
Items
allowed:
Black
Coffee
Green Tea
Diet Soda
Water
Items allowed:
Black Coffee
Green Tea
Diet Soda
Water
Items
allowed:
Black Coffee
Green Tea
Diet Soda
Water
LUNCH
TIME
Protein
meal
Small
protein
only meal.
Chicken,
turkey,
fish white,
greens,
water
Start fast
after
meal.
LUNCH TIME
Protein meal
Small protein
only meal.
Chicken,
turkey, fish
white, greens,
water
Start fast after
meal.
SIS
TRAINING
EVENING
TIME
Eat one
meal with
some fat
such as
red meat.
No nuts
and no
high fat
foods like
cheese
EVENING
TIME
Small portion
of Fruit.
Berries
Apples
Watermelon
Break fast
when you get
home from
work.
Eat one meal
with some fat
such as red
meat. No
nuts and no
high fat foods
like cheese.
A protein
shake is
allowed if still
hungry.
Fast until
Tuesday after
training
SIS
TRAINING
EVENING
TIME
Small protein
only meal.
Chicken,
turkey, fish
white,
greens, water
Start fast
after meal.
FAST
Break fast when
you get home from
work.
Eat one meal with
some fat such as
red meat. No nuts
and no high fat
foods like cheese.
A protein shake is
allowed if still
hungry.
SIS TRAINING
EVENING TIME
Small protein
only meal.
Chicken,
turkey, fish
white, greens,
water
Start fast after
meal.
Fast until Thursday
after training
FAST
LUNCH
TIME
Protein
meal
Small
protein only
meal.
Chicken,
turkey, fish
white,
greens,
water
Start fast
after meal.
FAST
Week Meal Planner – Muscle Gain / Strength
If you want to get bigger and stronger then you will need more food especially carbohydrates
and protein. You must accept the fact that you will gain some body fat in the quest to build
muscle and strength. There doesn’t mean you can just eat junk all day in the name of bulking
but it does mean you can be a little less strict in terms of over eating.
For most mean around 3500-4000 calories a day would be a good number to start with. If you
find you’re not gaining muscle and strength add more calories. If you find you’re gaining fat
quicker than a bodybuilder in off season cut back on the carbohydrates and gradually reduce
your calories.
Protein intake should be x2 – x2.5 body weight kg – g. Example a 70kg guy should aim to eat
140g+ of protein a day.
The rest of your calories can be fats and carbohydrates. Try to either have a protein and carb
meal or protein and fat meal rather than all three mixed together.
Pre and Post training should be the main time that you get calories in. Aim to eat most of your
calories after training and ensure you take in simple carbs and protein before, during and after
training. Once training has finished nail food until you’re stuff then nail some more.
From personal experience gaining weight is a pain in the arse and you soon get sick of food.
Example Weight Gain Week
Meal
Mon
Tues
Wed
Thurs
Fri
Sat
Sun
11:00-12:00
Fat / Protein
Fat / Protein
Fat / Protein
Fat / Protein
Fat / Protein
Fat / Protein
Fat / Protein
14:00-15:00
Fat / Protein
Fat / Protein
Fat / Protein
Fat / Protein
Fat / Protein
Fat / Protein
Fat / Protein
TRAIN
Before,
During +
After
18:00-17:00
Yes
Carbs +
Protein
No
No need to
eat
Yes
Carbs +
Protein
No
No need to
eat
Yes
Carbs +
Protein
No
No need to
eat
No
Cheat Meal
or High
Calorie Feast.
Carbs +
Protein
Carbs +
Protein
Carbs +
Protein
Carbs +
Protein
Carbs +
Protein
Carbs +
Protein
Carbs +
Protein
Carbs +
Protein
Carbs +
Protein
Carbs +
Protein
Carbs +
Protein
Carbs +
Protein
Carbs +
Protein
Carbs +
Protein
EVENING
Feel free to add a weight gainer in to your post training meal. I have also added olive oil and
coconut oil in to my shakes to get extra calories. You can also add nut butters and extra
protein.
.
Basic Shopping List
PROTEINS
HEALTHY FAT
CARBOHYDRATES
EXTRA ITEMS
DAIRY AND
EGGS
NUTS AND SEEDS
BERRIES AND
FRUITS
CONDIMENTS
Cottage cheese
Cottage cheese
Fat free natural
yoghurt
Fat free Greek
yoghurt
Cheese
Omega 3 eggs
Eggs
Milk… There’s really no
need for you to be
consuming milk if you
are eating other dairy
produce.
Remember
you will not be eating
cereal
for
your
breakfast and if oats
are on your menu for
breakfast
you
can
make them with water
or coconut milk
FISH/MEAT/
POULTRY
Halibut
Herring
Talapia
Tuna
Salmon
Sardines
Beef
Chicken
Turkey
Venison
Liver
Pork
Almonds
Cashews
Hazelnuts
Macadamias
Mixed seeds
Pine nuts
Pistachios
Walnuts
Nuts are best to be eaten in
their raw form.
NUT BUTTERS
Natural almond butter
Natural cashew butter
Natural macadamia
butter
Natural peanut butter
Nut butter is a great source
of healthy fats and protein.
Watch out for sugar content
and hidden oils that are
often added.
Don’t buy your nut butters
in
your
local
supermarkets… Best place
to get them is in any health
store and make sure you
buy the organic ones if
available.
OTHER
SOURCES
OTHER SOURCES
Beans and pulses
Nuts and nut butters
Whey protein
powder
Avocado
Extra virgin coconut oil
Olives and EVOO
Organic milled flaxseed
Coconut Oil
Blackberries
Blueberries
Cranberries
Gojiberries
Gooseberries
Mulberries
Raspberries
Strawberries
Consult with your personal
trainer/fat loss coach about
the best fruits to consume
and acceptable fruit intake
levels for fat loss results.
VEGETABLES
Asparagus
Broccoli
Brussels sprouts
Cabbage
Cabbage greens
Cauliflower
Kale
Mixed peppers
Mixed salad (greens)
Onions (various kinds)
Spinach (raw is best)
Below is a list of
condiments
or
additional items, such
as sauces, spices, etc.
that you can use. This is
a small list, so feel free
to add your own items
to the list… provided
they are appropriate
items to be consuming
and in line with your
goals.
Balsamic vinaigrette
Bunalun organic
sauces
Cinnamon
Fry light EVOO
Green tea
Herbal tea
Sea salt and black
pepper
seasoning (low salt)
Snack rite salsa
(Aldi)
Sugar free jelly (low
kcal)
Add Your Own Items
Below
When it comes to veggies
you want to fill up on your
greens. The above lists the
best veggies and greens to
consume… but you also
want to aim to consume the
rainbow… Meaning you aim
to eat a variety of colours.
CARBOHYDRATE
SOURCES
White rice
Sweet potatoes
potato
Parsnip
Glucose
SUPPLEMENTS
Health foods
Omega 3 fish oils
Whey protein powder
Vitamins and
minerals
Digestion Enzyme
Name:
Timing
Breakfast
Snack
Lunch
Snack
Dinner
Pre / Post
Training
Train
Y/N
Sleep
1-10
Gluten /
Wheat
Monday
Tuesday
Wednesday Thursday Friday
Saturday Sunday
The main things we want to look at when reading a food label is
ingredients. The label to the right would be extremely low in
protein and fats but very high in carbohydrates. The main
ingredients would be wheat flour and sugar.
No matter what meal you choose you want to avoid wheat and
gluten.
Try to pick food high in protein and depending on your goal high
or low in carbohydrates / fats.
Most good foods such a vegetables, dead animals and eggs don’t
have food labels like this so if you stick to mainly eating good
foods you won’t have to worry about checking food labels all the
time.
Goal Setting
Goal Next 4 Weeks
Goal Next 12 Weeks (3 months)
Goal Next 28 Weeks (6 months)
EXAMPLE Goal Setting Sheet for Strength
Goal Next 4 Weeks
Goal Next 12 Weeks (3 months)
Goal Next 28 Weeks (6 months)
Improve my back strength, Improve sumo technique in
deadlift, improve hip mobility, and Add 2.5kg on to my
squat day every week.
Add 2.5-5kg to my deadlift personal best, Not let back
breakdown in deadlift test. Develop better mobility in
squat and go wider.
Add 5% to my 3 lifts. Enter a competition or set a test
date. Improve on weaknesses and develop new weak
points.
Assessment Sheet
Measurements
Weight KG
Chest
Quads
Waist A
Waist B
Hips
Biceps
01/04/2015
/ /
/ /
/ /
31.5
21.5
26.5
29
39
Skinfolds
/ /
/ /
/ /
/ /
Quad
23 (AC) 14.5
Abs
15
Sup
11.2
Midx
11.9
Chest
5.2
Back
14.6
Triceps
14.8
Total
Add the skinfolds sites up then you have a total. Each time you reassess aim to drop the total
number. This is a better and easier way of keeping check of your body fat.
Measurement Guide
Notes: Use a tape and rap areas showed above. Be consistent with the
tightness of the tape.
Skinfold Site Guide.
Notes: These need to be done by an experienced coach or trainer.
Before & After Picture
When taking pictures you want to try and ensure they’re taken at the same time,
same place and same clothing (or naked). You shouldn’t have fake tan, different
lighting or anything that effects the appearance.
Few Examples Below
Warming Up
Do you warm up correctly?
Do you skip your warm up or even worse, jump on the treadmill for 10 minutes to get the
‘heart rate going’?
It’s boring and I know you’re in a rush, but warming up correctly will help improve your
performance and decrease the chances of picking up injuries in the gym. Spending 10
minutes warming up can save you months of rehabilitating a sore shoulder or dodgy knee.
‘Failing to prepare is preparing to fail’
It’s normal for people to confuse warming up with getting ‘warm’. It is definitely one of the
goals of the warm up but it should be so much more than just breaking a sweat and feeling
warm. I have had clients come into the Gym and say:
‘Ah I’m warm, I walked here from work’ –Sorry, but that doesn’t cut it I’m afraid.
Warming up the body should do a number of things including; get your body ‘firing on all
cylinders’, raise your metabolic rate and lubricate the joints. Raising your body temperature
will also reduce the risk of straining a muscle, ligament or tendon.
Warming up, if done properly will also prepare the nerves that ‘innervate’ or power the
muscle and prepare the muscle to be contracted forcefully by increasing the receptivity of
the muscle cell to a signal. This sensitivity means the muscles/nerve connection will be
enhanced and have a greater ability to fire faster impulses to the cell resulting in stronger
contractions.
There is also a structure in the junction between the muscle and a tendon called the Golgi
Tendon Organ (GTO). It basically tells the muscle when there is too much strain on it and
will stop any excessively forceful contractions. I.e. if you are cold and haven’t warmed up
the muscle/tendon junction then your body will not let you tense the muscle fully to try
prevent injury and you will be weaker.
If this structure detects that it is warm, the result is an almost instant strength
increase J because it isn’t inhibiting the muscle. Problem is; just increasing body
temperature is not much use in warming up the GTO. You need to warm up that range of
motion that you are about to put the muscle through and apply some stress to get it going.
So we now know that we are not just doing a general warm up and the reason of the warm
up is to get the core temperature of the working muscle up, but it is also to ensure the
nerves are firing to the muscle too. How do you implement this into your training sessions?
So What Should I Do First?
A warm up should be based around mainly dynamic body-weight exercises and mobility
work. In the ABS Gym the basic warm up will include the following exercises.
Warm Up SBD
These exercises are performed no matter what type of training session a client is about to
do regardless if it’s lower-body or upper-body. Executing these exercises in this order will
create the effect needed to raise the body temperature. Try it if you don’t believe me. (You
can use a towel instead of a band)
What’s the difference between flexibility and mobility?
The two are similar as they help with improving range of motion. They both aim to improve
your range of motion and both will help you get in to the correct position to perform
exercises correctly.
Mobility is performing a certain range of motion with a body part that doesn’t need an aid.
For example: actively swinging your leg out to the front whilst keeping it straight would be
classed as hamstring mobility, lying on your back whilst pulling your leg back towards you
using a band, rope or the help of another person would be hamstring flexibility because it
was passively brought through that range of motion.
Long story short, flexibility is passively attaining a certain body position. Mobility is actively
being able to get your body part into a certain body position and be able to move through
the range of motion with no external help.
What else can I do to warm up?
If you’re strength training then I would look to keep all your repetitions in the lower range
when warming up. By performing higher reps you will release lactic acid in your blood
which will then hinder the activation of high threshold motor units. This is something you
don’t want if you’re about to lift heavy things.
Increase the weight through your warm up and then decrease the reps. For example if you
were , benching, squatting or deadlifting then you should perform the general warm up
then perform 4-5 warm up sets consisting of 2-3 reps with the weight increasing gradually
as you build up to your actual working sets. If my first working set was 140 x 2 then my
warm up sets would look something like this.
6-8 Reps x Barbell / Warm up Set 1
5 Reps x 40kg / Warm up Set 2
4 Reps x 70kg / Warm up Set 3
3 Reps x 100kg / Warm up Set 4
2 x 120Kg / Warm up Set 5
This is a rough guide of what a warm up would look like for a heavy compound lift (squat,
bench press, deadlift etc.). I would do this for most exercises. By performing plenty of
warm up sets you’re giving your nervous system the chance to prepare and get ready for
the heavier lifts and weight. It’s similar to a person leaving a dark room then suddenly
walking in to the sunlight. You need to gradually adapt before jumping straight in to the
heavier lifts.
With isolation exercises and lighter exercises such as a lat pull-down or a bicep curls this
type of warm up is not necessary. One warm up set at about 65%-70% of the working
weight is usually fine depending on the training/ injury history of the person.
Stretching
Stretching pre workout is normally a bad idea unless you have to do it to allow yourself to
get in to the correct position to perform you exercises.
For example many of my personal training clients suffer from tight hamstrings caused from
sitting down all day. I’d allow them to stretch them before training as this allows them to
adopt a better posture for exercises such as the deadlift and squat.
One of the reasons you shouldn’t stretch pre workout is that it temporarily weakens muscle
by activating the Golgi Tendon Organ that I talked about earlier. Stretching post workout or
on a non-training days whilst including foam rolling and soft tissue work is my preferred and
recommended option.
Foam rolling and soft tissue work can also be done pre-workout and post-workout with
your warm up and cool down as it will increase blood flow to the area.
FIX YOUR HIPS VIDEO – (Great for squat depth and going sumo)
EXERCISE EXAMPLES CHANNEL – (Demos of popular exercises)
Squat & Deadlift Warm Up
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Overhead Box Squat / Thumb Overhead Squat
Slow Spiderman Climb
Big Stride Walking Lunges (Overhead Stick)
Glute Bridge (Single Leg)
Hip Extension (DB Stiff Leg Deadlift)
Around The World’s
Band Pull Apart
Band Dislocates
Kettbell Halo
Hamstring Kicks
Plank Get Up’s
Base Warm Up
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Squat Variation
Floor Climb Variation
Lunge Or Split Squat
Band Series x3
Kettle Bell Halo
Kettle Bell Deadlift x20
Lateral Lunges
Plank Get Up
Perform 2-3 rounds of these warm ups. Include any extra work if you require it such as
ankle mobility, hip mobility, hamstring flexibility and anything else you need.
All of these exercises will be on the SBD warm up video above.
TRAINING PROGRAM TEMPLATE
Name:
Exercises
SETS X
REPS
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Exercise
SETS X
REPS
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Exercise
SETS X
REPS
WEEK 1
WEEK 2
WEEK 3
WEEK 4
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NOTES: