The most effective, efficient and safe strategy to achieve significant results is by following a system.
Dabbling with exercise frequently results in people scratching their heads because the effort doesn’t match the reward.
The best training systems blend innovation and creativity with well-establish principles of building fitness.
👉 Rest and Recovery
👉 Creativity, Innovation, Fun.
Here are training systems I use, trust and recommend to my clients…
Mobility training IS THE MOST IMPORTANT INVESTMENT A PERSON CAN MAKE FOR THE BODY.
Practicing active mobility training will change your life.
Active mobility training has the ability to relieve aches and pains, restore function to poorly performing joints, clean up movement patterns while aiding in building strength at angles and positions you never thought possible.
Mobility training IS strength training.
Leg swings, neck rolls, and arm circles do not qualify as mobility work.
I used to be the static stretching, “activation” loving, ankle rocking, leg swinging, neck rolling, T-Spine wrapping “mobility” guy.
I bought into all of the bullsh*t and after years of applying various concepts consistently, nothing changed.
The bar has been raised and the gold standard of mobility training is here, built on scientific principles.
Functional Range Conditioning.
Great use of gym time is progressively working toward controlling every millimeter of joint range of motion.
Training at the end range (where injuries typically occur) is also critical.
Establish ownership over your body’s movements.
MyDailyMobility program creators John and Kevin, designed a beast of a program with incredible follow along with content at a favorable price-point.
All built around the principles of Function Range Conditioning.
MyDailyMobility is a follow-along, daily mobility training system. DAILY. And it should be daily. Condition the body frequently for the changes you desire.
For $12 a month, customers are getting a ton of value.
New videos delivered every day, each session is 10-15 minutes in length, and costs less than Netflix!
Ditch the 30-second total-body static stretch sessions and reallocate your time to conditioning your joints to MAKE SHIT WORK NICE.
Level up your mobility training.
Movement 20XX is a ground-based movement training system created by Eero Westerberg of Vahva Fitness.
This program is jam-packed with crawling, flow, and animal-like (primal) exercises.
Features of Movement 20XX:
– Bodyweight, no equipment needed, ground-based training.
– Detailed tutorials on crawling patterns, transitions, movement sequences, etc.
– Multi-planar movements
– Easily scaled to challenge beginners, intermediate or elite movers.
Movement 20XX integrates the best elements of many different movement disciplines. Gymnastics, yoga, parkour, martial arts, etc.
The hybrid program design of Movement 20XX creates a constantly challenging physical practice loaded with benefits.
And it’s fun.
Avoiding boredom with exercise is critical to long-term adherence. The minute you dread going to the gym, it’s only a matter of time before you stop going.
The freshness of the exercises and flows make the workouts really enjoyable and productive.
Your body will predictably acclimate to imposed demands. Movements hardwire into your system. Challenging movements and combinations go from seemingly impossible and sloppy, to efficient, refined and the new normal.
Modern-day fitness has an infatuation with lifting weights.
Natural movement training is different than adding more weight to the bar, adding reps, finishing a WOD faster, etc.
Only lifting weights can build a strong body but it’s a limited approach.
You become strong and efficient in the patterns/range of motion/exercises trained, but the carryover to other movements is limited.
Multi-planar, natural movement training helps fill in gaps that basic linear resistance training cannot address.
Full range of motion, multi-planar movement in all directions, angles and positions. Movements like crawling, lunging, twisting, turning, inverting, hanging, jumping, balancing, reaching, traversing and transitioning between many different exercises and positions seamlessly.
Twisting, turning, reaching, balancing, crawling, interacting with the floor softly. Or, maybe a task that involves 3-4 of these athletic qualities happening at once.
Elements of Movement 20XX part of most of my daily workouts.
I slip these elements into pre-workout warm-ups, hybrid circuits combined with other resistance exercises, or inside of a 20-30 minute improvised ground flow session.
Improvising a long ground flow training is liberating.
Small spaces suddenly becomes an perfect place to make significant gains.
Home or hotel based workouts are ideal for practicing Movement 20XX tactics.
Global Bodyweight Training
Strength is a critical component for improving movement capacity.
Strong bodies that work nice are well functioning and safe bodies.
The goals are performance enhancement and injury mitigation.
Global Bodyweight Training is hyper-focused on teaching the most effective bodyweight-based strength exercises.
Strong bodies can be built using nothing more than a pull-up bar, bodyweight against gravity and a small amount of space.
Bodyweight training is commonly positioned as a compromise to regular resistance training when equipment scarce, but I’d argue bodyweight strength work is MORE important than adding weight to the barbell.
Lifting weights and progressive bodyweight training exercises should coexist is a comprehensive training program.
Sadly a lot of people tend to take matters to the extreme.
Daily training doesn’t have to become a decision of “resistance training vs. bodyweight training” scenario.
Whether you’re moving external loads or moving your body against gravity, these methods can complement each other to build a stronger body.
Over the last 3 years, I’ve worked my way through advanced bodyweight exercise progressions with fantastic results.
Single-arm push-ups, pistol squats, vertical pulling variations bridging and body levers just to name a few.
I programmed many of the exercises from Global Bodyweight Training into my workouts little bits at a time, working regressions hard and progressing as my body adapted over time.
Single Arm Push Ups and Pistol Squats (and other single-leg variations) were the focus early on. Both exercises are amazing upper and lower body drills.
Global Bodyweight Training details the following pinnacle exercises:
- Muscle Ups
- Handstand Push-Ups
- Single Arm Push-Ups
- Single Arm Body Rows
- Pistol Squats
- Human Flags
- Back Levers
Global Bodyweight Training accommodates all strength, skill and fitness levels, walking you through each phase of exercise progressions.
The videos above demonstrate tough exercises and movements, but the program is designed to help anyone. Beginner to advanced.
Global Bodyweight Training emphasizes the coaching of proper exercise techniques and guides clients through the best exercise regressions progressions.
Successful programs are built on a solid foundation progressive overload, properly administered exercise progressions, along with rest/recovery/regeneration.
Adaptation and gains the absence of stress.
Check out this bodyweight combination…
Three brutally effective bodyweight-based exercises to train the entire body.
Having a good knowledge of how to train when equipment is not available will pay you back time and time again, especially while traveling.
Diet and Nutrition
The best way to sabotage a workout is by eating and drinking poorly.
It takes a 5-minute lapse in judgment to crush gains from a 60-minute workout.
Furthermore, hardwiring good nutritional habits is the single best way to lose weight, get healthy and improve performance (and recovery).
I don’t feel bad making this claim. The world needs less sugar-coating with diet.
If you want to feel better and look better naked, get your nutrition in order.
Simply pay attention to the number of calories consumed and the quality of those calories (200 calories of candy is not the same as 200 calories of vegetables)
Quantity and quality. That’s it.
Of course, the timing of eating is worth considering also, but keeping it simple with diet is best practice.
Keeping it simple, is keeping it effective.
Keeping it simple is also keeping it manageable and flexible, which is crucial.
One of the biggest health advice tragedies is promoting the idea that complex diets regimens are best. They are not.
Choose a diet, preferably one that fits your daily lifestyle, and stick to the diet long enough for it to work.
Diets work. People who “fail” on diets are often guilty of following them half-ass or make the mistake of quitting too early.
Anything worth doing takes time, patience and discipline.
If there was a magic bullet in the journey to getting lean, improving health biomarkers, building muscle, losing fat, fueling performance, etc… it’s without a doubt establishing effective nutritional habits.
Here are a few popular diet solutions I recommend…
Eat Stop Eat
Eat Stop Eat is the premiere Intermittent Fasting product.
Brad Pilon has been at the forefront of intermittent fasting, even before it became an uber-popular mainstream dieting protocol.
Having read several of Brad’s books, it’s no surprise he hit another home run with this product.
The principles of the Eat Stop Eat diet are supported by science, which brings a tremendous amount of credibility to Brad’s work. It’s one of the most in-depth Intermittent Fasting products on the market.
Intermittent Fasting is better classified as a “pattern” of dieting since you’re essentially taking scheduled breaks from eating food.
Plain and simple, Intermittent Fasting will deliver impressive results if you commit to understanding how to leverage fasting and feeding windows properly.
And it’s easier than you’d think.
The Renegade Diet
Jason Ferrugia has been publishing quality fitness products for professionals and general population consumers alike for well over 10 years.
Renegade Diet marks his grand entrance into the nutritional arena.
This book is based on a perfect combination of supportive science and common sense application.
No diet is going to work if you cannot figure out how to integrate it into your everyday life. Jason understands this, which is why he made the Renegade Diet flexible and adaptable.
Ladies don’t be scared off by the cover of the book, this diet doesn’t discriminate, it’s for everyone.
👉 Learn more about The Renegade Diet here