....and we're back!

We are back!

I hope you had a good break over Xmas and New Year, and are now ready to get stuck into another 12 months of awesomeness.

If you have done as I have and eaten your bodyweight in mince pies and mash potatoes, then it'd be good advice to get back into the swing of things a little slowly.

In my own training, I rolled it back 2 weeks.

I'm following a plan that is based on Jim Wendlers 5/3/1, where the weights we lift each week are calculated on a "gym 1RM", or a 1 rep max that you can do without getting hyped up to perform.

I've always liked 5/3/1 as a plan, it works really well if you commit to it over a long period.

And it's that extended timeline that means it is a good idea to take breaks here and there and also roll back a few weeks from time to time.

And while I used to to believe every training session had to be a PR, I have grown up a lot since then.

That idea of "go hard or go home" is great if you're in your late teens or 20's

It works great if you don't have a sport or activity to train for and the gym is an ends in its self

But that isn't my average client.

it certainly isn't me.

I think i got away with the "go hard or go home" mentality for so long because I had the luxury of being able to set my life up around training.

Hell, there have been periods where I literally lived in a gym, rolling out a sleeping bag each night!

However, my lifestyle of old isn't most people's lifestyle.

So we need to consider energy balance, time management , injury management and recovery.

We can only train as hard as we can recover, and recovery is mostly driven by" calories and counting sheep" (food & sleep), not by ice baths and morning routines.

And a big part of recovery is the mental reset you get by stepping away from routine.

Routine is great, it keeps us on track, keeps us going in the right direction, but it can get, well, routine.

And that's where the Xmas break comes in, it's a near global break from routine.

Now we are out the other side of it, it's time to slip back into routine, mentally and physically refreshed and ready to go.

Just start slow

And each session, each week, each month gradually ramp up

It's not "new year new you", it's new year but it's still you, just you that's reset and reinvigorated.

So let's fucking go!

Simple.

Not easy.

--

Regards

Dave Hedges

www.DaveHedges.net

you're not a glassback

I'd like to remind you that this is

your blog and you are invited to ask questions

Questions you send in get saved in a notes app and provide content for

future editions

What this ensures is that this blog stays relevant to you lot and

on occasion has me scrambling to learn some stuff in order to get you

the best answers

Answers that are simple, applicable and yet still complete.

Not ramming my bias down your throat or baffling you with bullshit.

As an example or bias, incomplete thinking and a smidge of bull, there

was a comment left on a recent Instagram post.

I put out a post around the common advice the internet likes to give

where you must stop doing certain exercises once you pass a certain age.

And this was one response:

"Because discs and joints degenerate due to a lack of hormones and other

age related issues. Most exercises are fine, but barbell back squats and

deadlifts may not be great for an aging spine. You can build great legs

without risking a back injury."

First thing, do not jump onto Instagram and attack the dude, not that I

think any of you would.

But while he is right about hormonal changes and "age related issues"

being a thing, he is ignoring the bodies incredible ability to adapt.

Which is the entire point of training in the first place.

Spinal Disks get a lot of bad press, and yes, I have had disk injuries,

it was one that stopped my training full time and got me on the road to

coaching.

But disks, while they may not have a blood supply bringing nutrition to

them, they still adapt to stress.

Just like Wolff’s Law explains how the bones adapt to loading and

stress, Davis Law the muscles, our disks do similar, we just haven't got

a name or a law just yet.

There's a lovely theory I enjoy called the "squeeze and soak" theory.

As our hero suggests, disks can dry out, they can be squeezed as gravity

and load presses them. We've all heard how we're a few centimetres

shorter at the end of the day than the beginning, this is down to the disks.

Now direct axial loading, as in squats and dead, that will squeeze them more

That's bad right?

Well no, because, just as is explained by Messrs Wolff and Davis for our

bones and muscles, when we put an acute stress on a tissue, it

stimulates adaptation.

In the Disks case, when the excess load is taken away, they spring back,

soaking in fluids.

So the extra load helps squeeze out waste then as the pressure is

released, there is fresh nutrition soaked back in.

There is a growing body of evidence to suggest that axial loading of the

spine (essentially strength training, but also upright endurance

endeavours, walking, running jumping etc) and movement through the

spine, which aligns with the Yogic belief "You're only as old as your

spine is flexible" cause positive adaptations to the spinal disks.

Where we run into issues, is as always, doing too much too soon.

Overreaching beyond our capacity

And habitual movement, or lack of movement.

Possibly the worst thing you can do for the back is sitting in your

office chair for hours at a time. But as that's unavoidable for most

I'll reiterate one of my most common bits of advice - find excuses to

get up and move around. Be like your pet Dog or Cat, or hamster! When

they've been immobile for a period napping, they generally have a

stretch before moving again.

This stretch is the Yoga Up and Down Dog, maybe accompanied by a shake.

I strongly recommend you do something similar, a human version of "big

stretch" when you get up after a period of immobility.

And if you are someone who does manual work, check yourself for a

repeated motion that happens over and over. This is where issues can

develop over time.

So yeah, your hormones and age do matter.

But motion is lotion, and axial loading in part of that motion.

No, you don't have to back squat or deadlift, you can squat and hinge in

any of the 100 or more ways, but you must Squat and you must Hinge as

part of a complete training plan

--

Regards

Dave Hedges

www.DaveHedges.net

Understanding Principles vs. Methods in Coaching

The Importance of Language in Coaching

Today's email is inspired by a chat with an old mentor, none other than the creator of Anatomy in Motion, Mr. Gary Ward. Our conversation revolved around semantics and how language shapes our thinking.

We specifically discussed the difference between Principles and Methods. If you're a long-time follower of my work, you should know that I am a huge fan of principles. There's an old saying: "Methods are many, Principles are few."

Methods Defined

For example, powerlifting is a method. It differs from bodybuilding or Olympic lifting. However, they all revolve around the principle of progressive resistance.

Kettlebell Sport is another method. It is clearly different from the hard style methods (RKC & StrongFirst) of lifting kettlebells. Yet, the underlying principles remain almost the same.

The Pitfalls of Identifying with a Method

When we identify as a method, we restrict ourselves. This has been shown when hard style practitioners first explore Kettlebell Sport and are often shocked by the differences.

When we understand principles, we become adaptable. We can apply those principles to any scenario. Good coaches teach principles. Yes, we may utilize methods to convey these principles, but the methods are not fixed.

The Marketing Dilemma

When you scroll online, you may see posts from coaches and trainers. Perhaps you attend a new gym or try out a new class. You might hear a trainer speak as if their method is the ultimate solution. They may claim that their approach is correct while others are wrong. They might present themselves as the sole possessors of the answers.

You can be assured that they are missing the point. They have yet to grasp the idea that principles are more important than methods.

The Attraction of Certainty

The only problem is that when you fully believe in a method, that certainty attracts people. It’s far easier to market a defined method than to market a set of principles. This is why some less informed individuals are making a fortune, while the smarter coaches struggle.

Embracing Adaptability

To be a successful coach, it’s crucial to embrace adaptability. This means understanding that while methods can be useful, they should not define your identity as a coach. Instead, focus on the principles that underpin your work.

Conclusion

In conclusion, the distinction between principles and methods is vital for anyone involved in coaching or training. By prioritizing principles, you can create a more adaptable and effective approach to your practice.

Remember, while methods may attract attention, it’s the principles that will sustain your coaching journey.

Regards,

Dave Hedges

www.DaveHedges.net