That’s pretty much in at the deep end man. I don’t know how she’s feeling about lifting, but from my experience at this sort of thing you’ll need to ease her in more gently than that.
Since its purely weight loss you’re looking for, I would probably start with things that are fairly easy to teach, easy to build confidence with, and have a pretty good metabolic “hit”. My personal favourite would be trap bar deadlifts if possible. Add in some kettlebell work and basic bodyweight stuff and you could have a pretty effective program that people are generally pretty happy to try. She may enjoy bodybuilder style workouts, but if she’s not lifted much/at all before, I don’t see them being very effective for her goals in the short term. Just my 2c
Yeah for sure man. I think I’m gonna stick with a 531 type template for her. Nothing too crazy. Just simple stuff. Figured trap bar dead’s, goblet squats, push ups (on knees) and Db pressing/rows and cable rows. I think the trap bar deadlift and goblet squats will work wonders!
I think you’re still overcomplicating this, honestly. Remember that you have to coach this to a total beginner, to a reasonable level of competence very quickly and without any confrontation.
I would look to start with something really simple like trap bar deadlifts every few days, and a program like simple and sinister daily or twice daily(10 × 10 kettlebell swings, 5 Turkish get ups per side) to start with. Maybe simplify that even more by replacing the TGU’s with something she would already be familiar with like sit ups.
As she gets used to those workouts, you can start adding in whatever you like, but I would still look to use movements that are designed for a big metabolic hit and have a pretty minimal learning curve.
For sure man, that’s exactly what I want to accomplish! I was thinking trap bar DL, goblet squats, push ups and rows, sit-ups would be as basic as it gets.
Sit ups give you a nice burning in your abs. Let’s you know something good is happening. In my experience, people like a bit of a burn in the “problems areas”, whatever they are. Even if it achieves nothing, the feeling of progress will keep them motivated.
Consider fat man rows as an easy to teach, lower back friendly row.
And don’t shy away from stuff that’s too “crossfittey”. Thrusters and burpees (depending on weight and knee health), can work wonders and are again, very easy to learn.
Yeah with her I think I’ll stick to cable and chest supported rows. Not at the point yet for her to do those inverted rows. But thanks for the advice man.
I think you right, keeping it extremely simple is the way to go.
Trap Bar DL
Goblet Squat
Push Up
Cable or Chest Supported Rows
Sit Ups
Condition
And if she wants to do extra shit I’ll just let her have it. I think you right about the “burn” being motivating to people.
No worries man. Glad I can add something of value to someone’s log. Gets kinda tedious posting “good work” all the time because everyone’s lifting in a different league to you
For sure man, I appreciate all input and advice. Doesn’t matter where or who it’s coming from. Your lifts will come up soon too man, just gotta stay with it! I honestly feel weak when I see some of the logs on here lol. I’m strong for my size, but the amount of static strength some of our fellow members have is just ridiculous.
All due respect, bud, and I think your other goals are great, but…I don’t think you may appreciate how fast this is. That’s NFL-wide-receiver-training-with-coaches-to-prepare-for-the-combine fast. I have friends that were highly successful college football players (wide receivers, running backs) that aren’t that fast. If it’s a goal you want to have, cool, but just be advised this is wayyyyy harder to hit than your other goals.
If you ever feel weak, just have a look back at some of your old logs. That will soon put you right.
I know I’m weak, and it’s going to be a slow, slow process undoing the damage. I don’t beat myself up over that really, however I like to contribute to communities I’m involved with, like this one, and I’m very aware I’m not the best cheerleader in the world so when I get a chance to actually add some value, I like to take it.
For sure man! Gotta aim high to see what happens! I know 4.4 is ridiculously fast. I got a few friends that play in the NFL (OT/OG, CB, LB, WR) so luckily I’ll have some people to measure against for straight line speed lol.
I think with my power right now I can probably run a 4.7-4.9. If I was to fix my sprint mechanics and practice I think I could get to a 4.6, maybe, who knows. I have short legs tho, so great for squatting but not good for sprinting lol.
It’s the least important out of all my goals, but I feel like having one measurable conditioning/speed goal is good. Maybe I should try to just run a mile under 5 minutes lol.
It’s funny - speed and rate of force development and strength and power output all have some interrelationship. But the correlation is nowhere near as high as you’d think. Fast guys are almost always very strong for their weight (especially squat, clean, etc) - but strong guys, even when lean, able to dunk, etc - are not always fast.
How you time it makes a difference as well. There’s a company called freelap - that builds pretty affordable fully automatic timing systems that you can set up and run on your own. They have electronic start and stop - so a 4.55 or 4.6 on that would be worth a 4.4 the way they time at the combine - for instance. One of my good friends was a top few in the world decathlete and could run 100m in under 10.5, had your kind of lift numbers (a bit bigger squat and clean) and his 40 was around 4.3 the way they time in NFL. When I was running low 11s 100m, I was around 4.5. The difference between 4.3 and 4.5 is massive. And between 4.4 and 4.8 - while only .4 seconds over 40 yards, is 5 yards at that speed, and at some point, your speed is majorly driven by your genetics. Mechanics make a big difference on first 10-15 yards - but after that, fixing mechanics won’t make a huge difference. Go time yourself now, and see where you’re at, and you’ll know pretty much immediately if 4.4 is within reason. You for sure don’t need to be any stronger to run that fast.
Jim still thinks the bar shouldn’t touch the body, hence the term clean.
It’s funny how people can embrace new implements and gear over the years but refuse to accept a new/better technique.
It’s surprising that he doesn’t accept the current technique because it leads to more weight lifted. More weight lifted should lead to more mass and strength, right?
They hand start at first movement (so clock starts depending on reaction time of the starter, but stops with laser finish. The standard rule of thumb in track and field is to add .24 from a hand time to a fully automatic). Reality is that it ranges from about .12 to about .20 - whereas start from first movement starts immediately and stops upon breaking the beam at the end, so no room for human reaction time or error.
Bear in mind I have no real idea what the NFL combine is, why don’t they use the most accurate way to time it? I’ve heard they aren’t short of a bob or two in the NFL and this stuff sounds like they take it pretty seriously.