Here you can find a glossary for various training/nutrition terms, with brief explanations and example. This is here to provide a quick, simple and easy to use resource for the fundamentals of strength.
GETTING BACK INTO IT
When you have time off from training - You break your routine. The act of getting back into that routine can be difficult as it's likely not the only part of your life you are returning to.
There are a few things you can do to get back on track as soon as possible.
1. REESTABLISH YOUR GOAL
It is not uncommon to have new ideas on what you want to achieve. So get a clear view of your goal, why you want to achieve it and how you will measure your success.
2. SEE WHERE YOU ARE
Depending on how long you have been off, it is unlikely you will come back just as fit and strong as you were. This is fine! Refer to your logbook to see where you were before the hiatus and give it your best shot. If you fall a little short - this process will allow you to establish how many reps, seconds or kilos are between you and where you once were. This also counts with body stats, such as weight. It may be daunting to check them after some time off - but it is useful information.
3. COMPARE YOURSELF TO HOW YOU WERE YESTERDAY, RATHER THAN HOW YOU WERE BEFORE THE HIATUS
Dwelling on the past won't get you anywhere. It serves only as a tool to show you what works well and what doesn't. The best thing you can do now is to improve on yesterday. That may be as simple as going to the gym and spending time on a treadmill after a long time off. We are looking to progress on this short term scale to make one huge change - it is far more effective.
4. FIND YOUR RHYTHM
Our main aim is getting back into the flow of training frequently. Adherence is the key here. Showing up counts, so put all of your effort into identifying any potential obstacles/problems and planning viable solutions to progress.
5. KEEP THE NUTRITION SIMPLE
Jumping into macros and calorie counting can be incredibly overwhelming when you are trying to build up a routine of training. Instead simplify it down to the basics.
Hydrating properly.
Getting a good source of protein with each meal.
Getting in a handful of veg from each meal.
Mitigating processed foods
These are the elements that will help you get back on track, without going crazy.
MENTAL FATIGUE
Do you ever find yourself taking far longer to complete a task than you usually should? Your brain just isn’t coming up with the answers like it normally does, you feel sluggish and fatigued. Staring blankly at your computer screen isn’t helping.
Mental fatigue is a part of everyday life. Why wouldn’t it be? It is perfectly normal for us to fatigue physically and chances are you push yourself cognitively at work, so it’s only fair that over the course of the day you aren’t firing on all cylinders.
You can’t run as fast if you have been running all day.
You can’t problem solve, remember, comprehend, articulate and manage stress as well if you have been doing it all day.
Whilst this is normal, there are some practices that we can put in place to mitigate the toll of a working day.
HYDRATION
Brief Outline
Water makes up just over half of who we are. So if you weigh 100kg, thats about 55-60kg of water. We need this in order for all of the functions in our body (including the brain) to run optimally.
Problem
If this total water drops just 5%, your mental capacity will reduce along with it. Thirst is a delayed response to dehydration, so you can’t rely on it!
Solution
Sip at water throughout the day to ensure your total levels have no significant drop. Don’t rely on thirst as an indicator to drink, just steadily pace yourself throughout the day.
SLEEP QUALITY
Brief Outline
Sleep allows us to recover and be ready for the next day. The better the quality of sleep, the more refreshed we are.
Problem
The world doesn’t work in a way that facilitates a lovely nights sleep - so unless you actively prepare, chances are you won’t get one!
Solutions
Pick just one of the following, apply it, see if it helps and then move on to the next one if you aren’t satisfied. The key indicators of a good nights sleep is how you feel when you wake up and your energy levels throughout the day. Give each a subjective score out of 10 and log them as you make the changes. Those that benefit stay!
Quantity - Increase/decrease the duration of your sleep.
Take time to prepare - Avoid screens, relax and wind down before sleep. Start with 15 mins and over time increase to up to an hour before to work on waking up feeling fresh. No emails/social media
Cut down caffeine, particularly after lunch time, this will stimulate you, even if you do manage to get to sleep - it won’t be quality sleep.
Wake up at the same time everyday - build a routine and stick to it. Your body will get in a rhythm and find it easier to switch on and off.
BLOOD FLOW
Brief Outline
Sitting can steadily reduce the blood flow to your brain. Like a muscle - the brain needs an optimal supply of blood to function at its best.
Problem
You work at a desk and have to spend much of your day in stationary positions.
Solution
Get up and move as frequently as you reasonably can. This will encourage blood to better circulate round your body. It sounds like a walk during your lunch break would slow down your productivity, but by improving cognitive function, you will be far more effective when working on the task at hand.
Fish oil supplements can help with blood flow to thee brain for those that don’t get much fatty fish (like salmon) in their diet.
We recommend - THIS ONE
IN CLOSING
Now there are a lot of reasons outside of exercise and nutrition that could be affecting your concentration levels. However, by better preparing your mind and body using some of the techniques above, you can better prepare yourself for the difficulties of everyday life.
If you feel like one of these options would be beneficial to you, discuss with your coach and they can help you come up with a plan.
MINDSET
Your mindset is a huge element in you achieving successful training.
This is a tricky subject to clearly define as everyone is so different and responds to a wide variety of ways of thinking. Some find training fun and find it difficult to skip a session, others don't. This gives people a totally different jumping off point in where they need to be mentally to succeed.
However, there are a few elements that are true to everyone. They come easier to some than others, but I think everyone needs to work on them at some point.
OWNERSHIP
Blaming, moaning and excuses have no place in this process. Mainly because they don't accomplish anything and will in no way make you fitter, faster or stronger. Those who take ownership look internally and not externally. By accepting that the actions you follow will shape your results, you will do what you can to fix a problem - this is how people get stuff done!
For example.
"I'm not getting fitter because I'm too busy. It's my bosses fault because they are giving me too much to do." (moaning/excuse/blaming)
While it may be true that your boss overworks you, blaming them and moaning about it doesn't decrease your workload and free up time to train.
Those with ownership will think along the lines of.
"I'm not making the time to train. I either need to scale back my goal, or adjust my schedule to make the time to train. I could do shorter, more intense workouts, join a gym closer to work, stay up later, wake up earlier etc etc"
Who is more likely to succeed?
DISCIPLINE
Discipline is the willingness to do what needs to be done, even when you don't want to do it.
If you want to train more - train more.
If you want to sleep more - go to bed earlier.
If you want to learn how to do a pull up - practice your pull ups.
For some, its that simple. For others, they will need to scale it back into smaller more manageable chunks. Either way, you have to follow consistent actions to get results. That takes time and there will be resistance. The only way you break through that resistance, is to keep fighting at it.
Disciple provides structure - structure provides success.
FOCUS
Pay attention to what you are doing and why you are doing it. I honestly believe that people would put there phones away in the gym if they thought about why they were there in the first place. Do you go to train and progress to your goals or do you go to catch up on your friends holiday pictures or sharing every element of your workout with a motivational quote.
Approach the gym like its a gym, the weights as steps to your goals and your rest as time to recover and you will be leaps and bounds ahead of the average gym goer.
GOOD FORM
At BearWolf Training, we pride ourselves on good form and technique. It's essential to great training and achieving better, longer lasting results.
However, good form can be difficult to achieve when you don't have a BearWolf coach watching over you. It can be difficult to be aware of small corrections that not only make your lifting safer, but more effective.
Every BearWolf workout plan comes with demonstration videos of key exercises. If you have access to them, watch them carefully and take on the cues in the description.
You should also consider the following points whenever you lift. Try to create a personal checklist that you cue yourself from the ground up. Bear in mind that some exercises may deviate from these rules, but generally speaking - they should serve you well.
HEAD/NECK
Your neck is part of your spine, so ideally it should follow the natural angle that your back does. This means that the distance between your chin and your chest should remain the same throughout an exercise with your face pointing in the same direction as your chest also.
UPPER BACK
Your upper section of your spine will have a natural subtle curve forwards. You should always aim to not allow this position to drop further forwards so that you begin to hunch over. When speaking of maintaining a neutral spine (neck, upper back, lower back), we would look for you to keep your back moving as one solid structure throughout the exercise
SHOULDERS
Your shoulders should be pinned back and pulled down away from your ears. This will not only create a stable joint, but aid with your upper back position also.
LOWER BACK
The lower section of your spine will also have a natural curve that subtly hollows out your lower back. Avoid leaning back too far in an exercise so that you exaggurate the hollow.
KNEES
For most exercises, you are trying to keep your knees directly over your ankles as best you can and aiming to have your knees pointing in the direction of your toes, if not a little outwards towards the outside of your foot.
ANKLES
You should try to have your feet pointing directly forwards and allowing no more than a gentle turn outwards.
Coach James demonstrates all of the above in his hip hinge demonstration. Pay close attention to how he keeps his back straight, his head position and how he stacks his ankles and knees well from both the front and side.
If you manage to adhere to the above rules and move within a range where you can maintain all of those rules, you should be safe an efficient. However, you will also want to create tension through your body to ensure you are stable and strong.
The best way to create tension is to get tight (refer to 'Setting up for a lift' for additional info.) Screw your feet into the floor, aim to bend the bar, squeeze your hands tight and brace your abs like you are expecting to be punched in the stomach. Maintain these cues through your training and you will dramatically increase your potential.
IN THE GYM
Some general rules to abide in the gym.
Demonstrate good form above all else.
To do otherwise is to make your training both inefficient and to increase your risk of injury. Not to mention, you will look foolish!
Put your weights away after use (even if they were already out).
There is no room for laziness at the gym. Others will create a mess, hold yourself to a higher standard.
No texting/emails/phone calls/social media during a workout.
You are there to train. During rest periods, focus on what you need to accomplish on the upcoming set.
Show good spacial awareness.
Others use the gym, be aware and considerate of them. There is nothing worse than someone getting in the way when you are in the middle of a set.
Clean up your sweat.
For obvious reasons!
If it works with your rest times, allow people to 'jump in' between sets.
Provided it doesn't deter from your training.
Use mirrors to look FOR yourself, not AT yourself.
Focus on performance over aesthetics.
If you provide someone with a spot, do not touch them or the weight unless it becomes a matter of safety.
Expect the same in return.
People will do things differently - it doesn't matter, just focus on yourself.
You cannot judge someone on their training as you likely don't know their goal.
PROGRESS
Heres how the term progress fits into training.
By keeping a logbook you can ensure that you are always better than you were the previous session. Based on the data you collect, you can determine what needs to be done to progress in the current session. Walk on the gym floor knowing exactly what exercises you have to do, down to the weight, sets and a minimum number of reps.
We are looking for a steady rate of progression.
Even the smallest step forward is still a step forward!
You aren’t going to tear yourself apart as you are raising the bar for yourself at a reasonable rate. Every session you progress because you ask it of yourself. If you demand huge strength leaps session by session - you will be disappointed/missing the point.
Remember - your body is an adaptation machine. Adaptation is a steady process, it can’t/shouldn’t be rushed!
The best short term goal is to be better than you were the previous session.
How can you do this?
Increase the weight by a minimum of 1kg.
Increase the number of repetitions you can perform with a given weight by a minimum of 1.
Increase the speed you complete a given task by the minimum of 1 second.
Increase the amount of reps/rounds you complete in a given time period by a minimum of 1.
YOU SHOULD ATTEMPT TO PROGRESS ON EVERY SET OF EVERY EXERCISE
Even with stretches or exercise that don't include additional weight. Focus on better movement quality or an increased range of motion. It may be less measurable, but the effort will yield far greater results.
IF YOU ARE NOT PROGRESSING ON AN EXERCISE BE SURE TO INFORM YOUR COACH
EXAMPLE
Lets take an exercise and look at the numbers we could expect to log over the course of 4 sessions with 2 sets per session. Set 1 has a target rep range of 8-12 reps and set 2 has a target rep range of 15+ reps.
Ultimately, the short term goal is to increase the Cumulative weight lifted each session. This is done, by increasing the reps or weight
Its worth pointing out that the cumulative weight may not increase (as seen in session 3). This is okay for a couple of reasons.
- In set 1 of session, though the reps went down, the weight was increased and still within the target weight range - this is still considered progress and is successful.
- While every set may be achieve progress, the cumulative weight wont always follow a pretty and consistent progress. It will have ups and the occasional down, this is okay provided that the trend line points upwards!
SETTING UP FOR A LIFT
In order to be at your strongest, it's crucial that you set up correctly before lifting weight. A good set up puts you in the best possible position for a given exercise. The primary way it achieves this is that it will allow you to create tension.
Tension = Stability = Strength.
All of these cues are very subtle, so watch carefully and concentrate on getting tight.
All exercises that have your feet rooted on the ground, require the following cues.
1.) CREATE TORQUE
Torque is a fancy word for 'rotational force'. We are going to generate this force by 'screwing' our feet into the floor.
To do this, keep your toes pointing forwards throughout and try turning your knees outwards and squeezing your glutes. You will feel your legs get tighter and more stable.
2.) STABILISE YOUR MIDLINE
A tight midsection will allow you to maintain a good straight back.
Start by 'pinning your ribs down' as demonstrated in the video below. We are aiming to make the torso a single solid unit.
You are looking to push outwards with the front, back and sides of your core as if you were expecting to be hit in the gut.
Maintain this tension throughout the exercise to keep your back supported and mitigate the chance of injury.
3.) SET YOUR SHOULDERS
A solid shoulder position will once again create tension, and protect from injury.
Pin your shoulder blades back as if trying to pinch a pencil between them. Then set them down as far away from your ears (This will open up the 'pinch' a little, which is normal).
If you are struggling with this. Try holding onto a barbell to give your shoulders something to work with.
GRIPPING THE BAR
When gripping a bar, aim to screw your shoulders out as if trying to bend the bar around you. The inside of your elbow crease should almost be pointing forwards.
PALMS
FROM THE TOP DOWN
1. Overhand (Pronated) - The standard grip.
2. Underhand (Supinated) - Wrists turned outwards.
3. Mixed - This aids grip strength as it stops the bar 'rolling' out of your hands. Try to alternate each hands grip between sets to create balance. Establish your dominant grip for heavy lifting.
HAND WIDTH
FROM THE TOP DOWN
1. Neutral - Slightly wider than shoulder width. This is often the strongest grip for deadlifts and rowing exercises.
2. Close - Shoulder width. This will work the arms more.
2. Wide (Snatch Grip) - Your hands should be so wide that the bar will be in line with your hip crease. This will fire up more of the upper back.
TEMPO
This is one of the deciding factors in how much time the muscles are spent under tension. When we specify tempo it means we want to achieve a particular effect.
(Be sure to read the 'Reps' section in this guide beforehand).
STANDARD - This is how you should perform reps unless we state otherwise. We are looking for roughly 2 seconds on the stretch and a short, sharp contraction.
FAST - This is you going through the rep as fast as you can, whilst maintaining good form. This is how you will perform repetitions during circuits etc.
SLOW - This tempo will be roughly 4 seconds on the stretch of an exercise and a short, sharp contraction. We may also include a hold in the most stretched position of the movement. The aim of slow tempo work is to focus on movement quality and create additional demand with lighter weight.
Watch the video below to see a demonstration of each tempo with a basic squat.
REPS
A rep is a single cycle of a movement from which you will return to your original position.
Every individual rep is a battle for good form.
You are looking to move correctly to maximise your potential for strength and mitigate the chances of injury.
In order to get the most from your reps, you must :
Watch the example video of a given exercise. Study it carefully and try mimic it as well as possible.
Read the exercise cues and ensure you are following them as well as possible during the rep.
Once you feel as though you have a good grasp of the technique, break down the repetition.
There are three phases of a repetition - each with different strength levels.
Contracting – The target muscle/s moves from a point of length to contraction.
Holding – The exercise is held in a position at any point on or between the contraction and stretch of the muscles.
Stretching – The strongest phase of the lift. This is when the target muscle/s returns to the length from contraction.
Sometimes we will give you specific timings on a phase of the lift in order to achieve a desired outcome. This typically comes in the form of slowing down a negative phase or holding position in a static phase. Refer to 'Tempo'.
REP RANGES
The number of reps you perform, along with the number of sets, will create specific desired demands on your muscles.
Unless we specify otherwise, you are aiming to achieve the specified number of reps (sometimes within a 'range') with the heaviest weight you can.
Rep ranges will dictate the weight that you use for a set. The lower the reps, the heavier the weight! Likewise, higher reps will require lighter weight.
Look at the chart below to see the intended aims of a given rep range. All goals will likely require use of all rep ranges in order to fully work the body in its entirety.
STRENGTH AIM
The aim in this range is to lift near maximal weight on a given exercise. Thats why you will only be performing a small number of reps. This low volume means that you will typically have a higher number of sets and rest time. This allows you to be strong for each set and accumulate a lot of reps with a heavy weight.
MUSCLE AIM
The aim in this range is to stress the muscle so that it can repair and develop. This makes it ideal for those looking to build muscle to create shape, or retain muscle as they lose fat to create definition. The sets will use slightly lighter weight than a strength set in order to put the muscles under tension for longer. The rest is moderate so that you can just recover.
ENDURANCE AIM
The aim in this range is to work your muscles for a sustained period of time and improve your tolerance of the 'burning' sensation of high rep sets. The duration of these sets can also come with increases energy expenditure.