[00:00:00] James Breese: Strength Matters Media. Video. Print. Podcasts.
[00:00:05] Josh Kennedy: Today's topic is how to create your own workout plan. Now, in an ideal world, everyone would have a trainer do it for them. Uh, but obviously in, you know, it's expensive, one, and we want to help you create a well rounded, balanced, and safe and effective workout routine.
[00:00:22] Josh Kennedy: Now, obviously the way we do it at Strength Matters is we have assessments, we speak to our clients, and we base it around that. Um, But if you are new, if you are a beginner, if you're not sure where to start, then this episode will give you the ins and outs of how to create your own workout plan. And for us, James, after the assessments and when we're building a workout, it all starts with the laws of all workouts.
[00:00:44] Josh Kennedy: Do you want to tell the listeners what they are?
[00:00:47] James Breese: Yeah, so this, every single workout we do and we give to people, whether it's in the gym or whether it's running outside, we'll always follow this pattern because these are the key themes and key areas, the four pillars essentially. of what a workout should look like.
[00:00:59] James Breese: [00:01:00] So, the laws of all workouts very much lubricate, which is mobilize the joints. And we have A for activate, the muscles that we're going to be using for that workout. W is the workout, whichever the workout is, whatever the workout is for that day. And S is the stretch at the end, so the laws of all workouts.
[00:01:14] James Breese: Lubricate, activate, workout, stretch. Very simple, very easy to use and understand. But it's for every workout we do follows those principles. So it's a good structure. It's like the, the core concepts of how we do every single thing here. Now what you put in those things, and the ingredients you put into the workouts differs depending on the person and how they come out.
[00:01:34] James Breese: But that is essentially the core recipe, I think is the best way to put it. Yeah.
[00:01:38] Josh Kennedy: Gives you a good framework to hang it on, basically. Yeah,
[00:01:43] James Breese: absolutely. So like you have that, it's, it. So lubricate is, is so important. It's mobilized. We never do. So let's take the bookends, lubricate, and stretch. So you never wanna do static stretching at the start.
[00:01:53] James Breese: You work out. It's always dynamic mobility work you do at the start, and the static stretching comes at the end as part of the call down. Okay. That's [00:02:00] where you get the maximum or all the research from what we've seen over the years, that's what it shows is the most effective in terms of injury prevention and performance wise, and terms of stretching as well.
[00:02:08] James Breese: 'cause the stretch, stretching wise, the muscles are warmer. , I think at the end of the workout it's best to put it, but it's also the element where no one ever does. Everyone tries to skip it, but it's so important. You just spend two minutes doing one stretch on one area. That's the most important thing you can do at the end of the, at the end of those workouts.
[00:02:24] James Breese: But that's how we bookend the, the middle section and the activation work, which is most, mostly turning on calls, turn, turning on the glutes or certain areas where we're working on that day, particularly if it's dead lifting day, we need to turn on the glutes, right? Or do a,
[00:02:37] Josh Kennedy: do a movement that's. Regress from what you're going to do in the workout.
[00:02:41] Josh Kennedy: If you are doing a deadlift, do a hinge movement. That is, you know, an easier version of the deadlift. what you're going to do within the workout. And I just want to say just to add to what you're saying about the lubricate section, you don't have to foam roll for hours on end. It's not that. It's just a quick roll of the major muscles.
[00:02:59] Josh Kennedy: The most important ones you're [00:03:00] gonna be using just to wake them up. Essentially, that's all it is. Warming up and waking up the tissues. Um. And instead of rather than, sorry, go on James, go, go, go. Before I introduce the next bit. It's
[00:03:11] James Breese: a, it's a great way. If you, if you're working in a group, a bunch of people, it's great way to shut everybody up.
[00:03:15] James Breese: They get all their talking done while flying on the foam rollers and in a group setting, it's a really good way to do it. It also feels good. Like it just, some people just like it. It just feels good. It makes them feel alive. So
[00:03:24] Josh Kennedy: yeah, it does. It does indeed. And in terms of, so that was the lubricate. Then we got the activate and the workout.
[00:03:30] Josh Kennedy: Okay. So how are we going to structure the workout? What are we going to put into it? Um, We say focus on movements rather than muscles. Obviously, if you are going after bodybuilding anything like that, you do need to get muscle specific, like bicep curls, which will come at the end, but always, especially if you're a beginner, focus on movement rather than muscles.
[00:03:50] Josh Kennedy: And in our world, we have seven fundamental human movements. James, you want to take them
[00:03:55] James Breese: through that? Yeah, sure. So exactly right. So focus on movements, not muscles and rather than [00:04:00] body parts. So when we look at the seven human movements, we look at locomotion. Hinge, Squat, Push, Pull, Rotate and Anti Rotate.
[00:04:07] James Breese: So what we're trying to do, particularly if it's for beginners, we try and incorporate each of these fundamental human movements into each of the workouts, right? So each of these, in a workout, they've got, particularly in a gym, this is more like a gym setting, let's just, let's just cover that now. If it's someone going for a run, it's very different.
[00:04:23] James Breese: But if it's in a workout, a gym setting, we're covering these seven fundamental human movements. So locomotion, that's our master movement because people don't move enough, right? So that could be a mixture of other things. A very simple one is a simple sled push. That's a locomotion type movement. Yeah.
[00:04:38] James Breese: Hinge deadlift, track bar, deadlift, squat says what it does, what it says on the team. A pushing movement is like, you know, a dumbbell bench press or like a pushup, something like that. Pull pullups and rotate. And an rotate. Well rotate is all about rotation. So like a windmill is a, is a very good way to look at this.
[00:04:57] James Breese: The position with the kettlebell and anti rotate, a very [00:05:00] simple irre resisting rotation. So it's holding a weight in one hand. And resisting rotation on the other side. It could be a variety of things here. But those are just a sample of what you could do with these. But they must come in this sort of like framework which I work with.
[00:05:13] James Breese: Now more advanced people, we can split these movements up into separate days. Because they're strong enough and their nervous system can handle greater load. And more frequency and more intensity. So we can spread them out over a couple of days. But for beginners, hit the 7 core movements on that workout as best as you can every single workout you do.
[00:05:32] Josh Kennedy: Yep, exactly. And you will have a well rounded workout. I think maybe, would you say anti rotate is a movement that's ignored a little bit? Because the old adage, don't try and shoot a cannon from a canoe. Because if you haven't got that core stability, then you're always going to struggle. Especially if you want to get more.
[00:05:54] Josh Kennedy: We want to get stronger and you want to get more powerful,
[00:05:55] James Breese: right? Yeah, exactly. So it is, it's such an important [00:06:00] piece of the puzzle when it comes to training. Rotary stability, anti rotation, all this type of stuff. So yeah, people don't train enough. They try and do, you know, let's take farmer's carriage as a good example.
[00:06:11] James Breese: They always want to work on double carries, because it evens everything out, right? You can carry more weight. But in reality, you sometimes want to get stronger first on the anti rotation side, so your body can resist it. So you have so many forces going through that core area, you've got to try and manage.
[00:06:26] James Breese: So yeah, so anti rotate is a big part, particularly with the quicker players we work with most of the time as well. It's a lot of anti rotation work, chops, lifts, in line stuff. It's so important, so people tend to neglect it. But that is the secret to power, right there.
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[00:07:17] Josh Kennedy: is, it is indeed. And as you say, and then you rotation work, cable rotation work on top of that. And then you've got a good, a really good recipe for a nicely. Balanced, uh, workout from head to toe.
[00:07:31] Josh Kennedy: James, just want to do a quick recap, take us through the laws, take us through the movements and, uh, and then we're done, I
[00:07:38] James Breese: think. Yeah, sure. So literally, so we're building a workout for anybody. We look at the laws of all workouts and that's the framework. That's the lubricate the joints, which is mobilization, activate the muscles.
[00:07:47] James Breese: We do the workout and we stretch at the end. Right. That, that's the basic framework. When it comes to the workout section, when you're working in a gym, we're going to cover all seven human movements. They are locomotion, hinge, squat, push, pull, rotate, and [00:08:00] anti rotate. Beginners should cover all of those movements as best as possible.
[00:08:03] James Breese: Now as a quick... Overview, when it comes to the workouts, we try and do supersets as much as we can, like parallel, like German, for beginners, German, German body comp type stuff, basically, you know, like that's, that's where we're looking at is pairing these supersets, sets rate, rep ranges, 8 to 10, basically, or 8 to 12 in some, some cases.
[00:08:23] James Breese: That's what we try and do as best as we possibly can. So that's how we put it together. Start with the power stuff first, and then go down to the less, more auxiliary exercises towards the very end. And then finish off with a good old stretch. Spend two minutes at least. If you haven't got much time, spend at least two minutes on one area, like, like a hip flexor stretch or something in one area.
[00:08:42] James Breese: Two minutes for each part of the body. And there we go. That's our framework for workouts.
[00:08:46] Josh Kennedy: Yeah, and focus on compound movements first, of course, as you say, you're like any any power any agility stuff like that That's all got to come first before you do anything else. That is it for today. [00:09:00] I've lost my Outro there we go Please don't forget to rate review and subscribe And if you want to find out more about our system training go to strength matters comm forward slash system