Hate is a strong word, and I reserve it for only a few things: mushrooms, kipping pull-ups, Attack of the Clones, talking about my feelings, and white supremacists.
A few weeks ago I got an email from an editor asking me to share my thoughts on what I felt were the best innovations in strength and conditioning heading into 2021.
Seriously, every single year…
I could probably dig through my email trash from the last decade and find a similar request. I’m not blind to the fact that there have been fantastic and innovative advances in strength and conditioning since I started in 2002. The internet has made it much easier to run a business and reach more clients. When I first offered remote coaching, clients mailed checks, I used a digital camera to shoot videos, and it could take hours or even days to upload and send them.
Now there are websites and resources that make the process seamless—a one-stop shop for fitness-business know-how. There’s a vast array of equipment, specialty bars, and tools we can use to target specific goals and body parts. We also have gadgets that measure bar speed, provide feedback on technique, and even use heart-rate variability to gauge daily readiness to train.
I’m not against innovation or the newest, shiniest gadget. I’ve enjoyed exploring the latest trends. That said, we often get carried away and miss the forest for the trees. Technology can feel like a crutch at times, and we might skip a workout because an app says nothing special happened today. Okay, maybe that’s a stretch, but you get the idea.
Old stuff still works. What worked in 1985 still works today. Barbells and dumbbells, in particular, still get the job done.
Maybe I’m just old-fashioned, and today’s fitness crowd needs a bit more gamification to stay motivated. Either way, here’s my simple recipe for fitness innovation:
1) 3×52
When I teach workshops for other health and fitness professionals, I’m often asked why I insist on showing workouts shirtless and how many sets and reps I recommend. My answer is always 3×52. If you can motivate yourself or your clients to train three times per week, 52 weeks a year, progress is almost guaranteed. I prefer simple tools like barbells and dumbbells, but I’m okay with tech if it helps.
Consistency matters more than the exact method.
2) Strain a little
You don’t need to push to the limit every session, but there must be some effort to provoke adaptation. If you’re lifting light weights while watching TV, you need to up the intensity. A practical approach is a 5×5 scheme for most people. Pick an exercise, such as the bench press, and choose a weight you know you can lift for about 6–8 reps. The first few sets will feel easy, but by sets 4 and 5 the effort will increase. A typical pattern might look like:
Set 1: 155 x 5
Set 2: 155 x 5
Set 3: 155 x 5
Set 4: 155 x 4
Set 5: 155 x 3
The goal is to stay at that weight until you can complete 5 sets of 5 reps. Then you increase the weight by 5–10 pounds and start again. Easy training is effective training. This approach promotes progressive overload without burning you out.
3) Make sure nutrition matches your goals
One word: no miracle diet. The key is to eat in a way that supports what you’re trying to achieve.
4) Go to bed
Many people spend large sums on supplements and gadgets, yet the simplest and most effective recovery tool is sleep. Get enough rest, and your body will thank you.
5) That’s it
That’s the core idea. And no, I’m not talking about portobello mushrooms or any psychedelic stuff.
