Worry about this instead. Part four – little things that make a HUGE difference.

Everywhere you go, people are looking for a shortcut to success. The only shortcut really is to learn to embrace the grind. That said there are obviously some possible detours along the road. The fourth part of this series is a road map, that’ll help you navigate the wondrous world of weights as easily as possibly.

  1. Warming up properly. This gets more important the older you get – especially if you didn’t do it when you were young. Light cardio, stretching, SMR, dynamic mobility and some jumps/throws would be a great way to prepare for lifting.
  2. Meditation and visualization are extremely powerful tools. As I’m pretty big on this, I’ll go more in depth with the reasons for doing it and the results you can expect from it. If you’re not already doing it in some form, get started ASAP.
  3. See a massage therapist regularly. If funds are low, I’d recommend 1- months of regular treatments to loosen up. Maintain with foam roller. Ideally I’d shoot for 1-2×60 mins a month. Personally I prefer 60 min sessions, but 30 might work for you.
  4. Cut out all stimulants (coffee is the only one I use/recommend) around late afternoon and get to bed at 10 PM. You might not have trouble falling asleep, but trust me – your sleep will be much better.
  5. Play recreational sports. You’re never too old to learn a new sport and doing something reactional (as opposed to exercise where every movement is planned) is a great way to keep you fresh and agile. You might even have some fun in process too.
  6. Grow a beard. It looks awesome and I’ve recently seen a study that concluded that beards keep you “young, healthy and handsome”. WIN!
  7. Do mobility work as part of your warmup and if possible dedicate 20-30 minutes to it once a week. Also stretching/SMR in front of the TV is a great way to get some extra mobility work in.
  8. Set long term goals and train for them. “6-week biceps blast” type programs are shit. With a few exceptions, (sheiko, smolov) great programs are 3+ month commitments. Even that is just a blink of an eye in the larger context. I know plenty of people that get stronger way into their 40ies and even 50ies. At my first powerlifting meet, my class was won by 50-year old badass John Lukassen, who hit 220kg in the squat, 142,5kg in the bench press and finished off with a 260kg deadlift for a 622,5kg total at 96kg bodyweight. If that’s not inspirational, I don’t know what is.
  9. Overeating is the single best way to get stronger (apart from AAS obviously), but keep your fat in check. GOMAD is pure idiocy.
  10. Undereating is the single best way to fuck up your training. Shooting for visible abs 365 will negatively affect your strength, recovery and the amount of cake you can eat.
  11. If you don’t have a powerlifting or weightlifting club nearby, investing in a competent personal trainer to get your primary lifts up to scratch is a great investment in an injury free future.
  12. Worry about how many workouts you get in over a 1, 2 or 5-year period instead of worrying about whether or not you missed a meal or a session last week.
  13. Keep a decent baseline level of conditioning. It’ll increase recovery and make you feel better on a day-to-day basis.

I just got back in from an energizing hill sprint session with a buddy. After three forced rest days, I really needed a good sweat. The rest of the day is family time – can’t wait.

Slow sundays <3

4 thoughts on “Worry about this instead. Part four – little things that make a HUGE difference.

  1. 12 – So if one week looks like this:
    Mon: Lower
    Tue: Upper + Conditioning
    Wend: Lower
    Thur: Off
    Fri: 2½ hours football
    Sat: 3 hours football
    Sun: Upper + Conditioning

    And another week looks like this:
    Mon: Off
    Tue: Lower
    Wend: Off
    Thur: Off
    Friday: Upper + 2½ hours football
    Sat: Off
    Sun: Off

    Would that be a problem? Or what do you think?

    Great blog btw, i check in everyday to see if you posted something new!

    • Thanks for the support.
      Look at it this way: you’re building a house. Actually scratch that, you’re building an epic fucking palace of doom and lasers. The greatest palace ever. Every week in training represents a brick, every layer represents a year. A bad brick doesn’t ruin the palace,however don’t make it a habit.
      Prioritize your football practices, then strength and make conditioning your third priority. You should be getting some conditioning from practices and getting conditioning up to the level you need (for an O-line) should be possible about a month and a half of 1-2 sessions a week. Hills would be great for you (and any football player) as they primarily work the alactic capacity in a way similar to football (10-20s on, 75-90s off).
      Hope that helps. 🙂

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