Posts Tagged ‘world class athletes’

Technique is defined as “the procedure or skill required to complete a task, treatment of the basics or a skill possessed. ”

It is my belief that in the pursuance of perfection, everything you do should be done to the best of your ability.

Often we try to do so much that the technique we use to complete all  of our 99 tasks means we are doing 90 of them poorly.
I remember my brother making the joke that men don’t multi task because we know that it means we will be doing at least one thing badly. (Its one of those jokes you had to be there for).
I think that one of the best things about the place I 1st started training was the ethos that technique was paramount!
The best way to progress is to leave your ego at home. No one wants to suffer that humiliating moment where they are being choked unconscious by a barbell.  All because they single handedly packed the plates to the maximum trying to impress the big guys who have been training for years.
Under my current regime I usually do one set of 10 and one of 6 both of which are a moderate weight that can just about be completed. I then do reps of 4 progressing from the weights used in the previous sets until I hit my maximal weight. trying to better that weight the next time I train. The low sets mean I can focus on my technique even though the weights are heavier. I will never pick up a weight which means I will sacrifice my technique.
Bad technique is the biggest cause of injury in the gym, and it’s important that those who are starting make it their duty to practise safe lifting, even if it means hiring a personal trainer for the 1st few months just to get the basics down. Even world class athletes and weightlifters invest in personal trainers because they realise the advantages that they can bring.
It is of equal importance to use the tools that people have invented to make sure that you have good form.
For example weight belts, knee supporters, elbow supporters and even weight gloves and hand wraps, there is a reason that people who are at the top of their lifting game invest in these utensils. So let’s wrap up and practice safe sets.
As always you’ll find that as you strive to perfect your technique inside the gym, you’ll begin wanting to do things properly outside the gym as well.
Well at least that’s what I’m slowly finding as I spend my days critiquing my form and the way I execute lifts.
Did I go low enough on that squat, were my elbows 90 degrees when I was lowering the barbell on that chest press all turn into, did I finish that section I was revising on skeletal planes, were my notes adequate enough.
Which then manifest into what have I done for my little brother lately? What can I do to help bring out the best in the people closest to me.
Self critique is necessary for exploring growth in our person. There’s nothing more incredible than realising that you are better than you was a month ago, and then realising you’re not even at your best yet!
These things don’t just happen by magic though. They come as the result of the perfection of the basics. When someone is skilled it just means that they can do the basics really well.

It is an essential basic that a football player can dribble a football, that they can pass and that the players can work as a team.
However there are footballers like Messi & Ronaldo who dribble at a much more proficient level than other top level footballers.
There are players like Xavi and Iniesta who pass at a much higher level than some of their counterparts, and of course there are teams like Real Madrid & Barcelona who play with a cohesion that separates them from many of their rivals.
We are dazzled by the complexities, the trickery and the flare that great athletes are able to exhibit when on the grand stage, but it’s all possible because of their mastery of the basics.
When your unrelenting practise means that your footwork is almost innate you can focus on mixing up or creating your own style, you can show of your skills because your basics are solid.
You say you want that killer, head turning body, but are you ready to perfect the basics and not just for 12 weeks, can you sort out your dieting for 12 months? Can you stop smoking for 12 months, and then eventually forever,  Can you even show up to train when you don’t feel like it?
I’m only 23 but I’ve learnt that no quick fix, fixes things quickly. Lots of people want to lose weight and get killer abs in 90 seconds and as promising as that sounds it’s just fiction. Results never come like that. If I were to cheat in an exam how could I do my job properly? That’s how I believe we should view training technique. I leave you with this. Don’t start by thinking I’m going to build the biggest and best wall known to man, instead think I’m going to lay each brick as perfectly as it can possibly be laid, and pretty soon you’ll be staring at the best wall known to man.

Leg Day

Warm up 10 minutes treadmill

CV phase: 15 minutes Cross Trainer.


Squat:  Reps: 10,6,4   Min 40kg – Max 80kg

Dumbbell Lunges: Reps 10,6,4  Min 12kg – Max 30kg

Leg Curl 10,6,4  Min: 39kg  – Max 79kg



Standing Calve Raises: 15,15,15,15,15 Min 16kg- Max30kg


Straight Legged Deadlift: 10,6,4 Min 40kg- Max 110kg

Good Mornings: 10,6,4 Min: 20kg – Max 45kg


Crunches: 25,25,25,25,25

Warm Down Bicycle

Post Stretches.