I recently hit a couple of lifetime PBs, on the Push Press and Front Squat.
No big deal in normal circumstances but with the whole Covid-19 situation, this came as a pleasant surprise to me.
20 weeks ago we had to shut down our gym and forced us to pivot to an online programme for our clients. Much of my own workouts consisted of ‘follow along’ type workouts using bodyweight and a single weight – mostly ‘metcon’ / ‘HIIT’ (or whatever it’s called these days) type of workouts.
I managed to get some random strength sessions in, but nothing structured.
A few weeks into this routine, I was looking to get more structure into my own training and signed up for Andy Mackenzie’s Online No Weak Links Programme.
Andy has been instrumental in my development as a coach and is a good friend and I’ve been on his NWL programme before, I knew I was investing in the best.
I know what you’re thinking – “why are you paying for someone for a training plan?”
Dan John has a quote along the lines of………
“If you train yourself, you have an idiot as a client”
When I do my own programming I stick to the things I am good at. I’m no different to anyone else, I’ll naturally seek the path of least resistance but when I have someone programming for me, I always train better.
Plus, when I have skin in the game and I am financially invested in the programme, I’ll take it more seriously.
When you pay, you pay attention.
Also, I am able to fully concentrate on programming for my clients and not worry about my own training. I literally log on to the app and my workout is there for the day.
If you are a coach and don’t invest in some sort of coaching from someone, you are trying to sell a service that you don’t believe in.
I digress.
My first step on the road to my two PBs was by immersing myself in the ARES plan, a Bodyweight only programme.
I’ve always been a big fan of Bodyweight training and this is how I stumbled across Andy years ago.
The programme was brilliant, it wasn’t just Burpees and Star jumps.
The mobility and movement prep was first class and it has kept my injury free and moving well despite the amount of ‘follow along’ workouts we have been providing to our clients.
Also, as a coach I have learned new bodyweight exercises and gained some understanding on how to structure these into a proper routine.
After about 6 weeks on the ARES plan I was keen to get back onto a Barbell.
He assigned me the IRON DISCIPLE programme. This involved a 4-5 day a week plan with a nice blend of Mobility, Strength, Hypertrophy and Condotioning work.
I was excited to get started. Day 1 was a Front Squat 1 Rep Max Test. Although I had been doing Bodyweight Squats, Goblet Squats and the odd Back Squat, I probably hadn’t done a Front Squat in 6 months.
After a few Warm Up sets I was surprised how well I was moving and managed to match my previous PB.
I had the same outcome with the Push Press a few days later. My Incline Bench and Deadlift also felt good.
I completed the first month on the plan, had to adapt a few things because of equipment issues but managed to get the bulk of the plan done.
This week called for a retest on the Front Squat and Push Press – and I was delighted to hit a 10kg increase on the Front Squat, which I reckon I could have squeezed another 5kg out with a spotter, still a lifetime PB is not to be scoffed at.
The biggest difference I noticed was that I felt I was moving really well, with no pain. Normally squats for me is always a grind after years of getting knocks at football, but these squats felt good.
If you’ve ever done heavy Front Squats, you’ll know that you need a great deal of Core strength and also a strong upper back to maintain good position.
I noticed a massive difference in my upper back, which I can only attribute to the previous work in the Bodyweight ARES plan.
People, especially the ‘meathead’ community will underestimate the benefits of Bodyweight training, I even surprised myself with the improvements that a structured block of Bodyweight work can have on your Strength work.
If you have hit a plateau with your lifting, it might be worth taking a step back and addressing your weak points.
I was pretty surprised that I’ve managed to hit some PBs despite very infrequent Barbell work over the past 5 months since lockdown.
I’m looking forward to seeing what the next cycle of training with Andy brings.
If you want more information on his No Weak Links programme – here is the website.
https://www.noweaklinks.co.uk/
You won’t regret it.
Coach Milligan 