Part two: 10 years, 10 lessons

6. Intensity is key if you’ve hit a plateau…

Is your training environment working for you?

Repeating the same programme over and over again without improving is like being a hamster on a wheel. You are working hard but going nowhere. Taking your programme in a different direction is key for changing things up. You have three things you can mix up: intensity (how hard), volume (how much) and complexity (what you do).

Changing complexity too often does not allow learning and mastery of the skill so it should be changed month to month. Volume can be changed by doing more which can be useful at certain points though excessive training volume can be tiring and counter-productive. Intensity allows you to push yourself to new heights especially if you have been working at the same consistent level. Training volume often has to be dropped when taking intensity up but for the person who needs that extra push it can make all the difference.

7. Your weaknesses are often more important than your strengths…

It surprises me when people remark on how lean they are or how much muscle they have. Also a lot of people think they are strong because they can bench press xkg or are a great runner because they have a 35 minute 10km. A lot of the time we are good at the things we practice more. Most of the things I find that people need to add to their programme are the things that they avoid. For instance, most guys avoid training their legs. Most females avoid lifting heavy weights afraid of bulking. Well for both sexes getting stronger and improving your weaker points will have a better effect on improving your overall strengths in the long run.

8.  Environment is key to success…

Where you train and the people you train with are vital for success. It’s probably the difference between getting a good and a great result. In my mind an atmosphere where you are not judged, receive positive social support with an accountability factor that keeps your training consistent, is key to achieving your goals. Be it getting stronger, rehab or weight loss, where you go to train and the standards set by the people around you, be it your coach, friends or trainees, will often govern the results you achieve and continue to achieve. It’s something we take great care of at Results FAST as we feel it separates us from the competition.

9. Movement skills and integration don’t happen in isolation for the lower body…

From a corrective and rehab perspective I am lucky enough to have worked with some great individuals who have taught me a lot. A lot of rehab protocols in my mind though tend to work on muscles in isolation. Although in some cases this may be relevant in others, it means progress to full exercise can be hampered.

With a lot of trainees they need to reintegrate in to exercise quicker and start to build up basic movements so that they do not become completely de-conditioned. I have seen people with knee pain lie on their side doing hundreds of glute exercises followed by stacks of glute bridges because glutes are good for stability. Did anyone consider that quads and hamstrings are good for stability as well? Simply said if it’s the right time to progress get on to two feet as quickly as possible and start developing the base movement patterns even if you’ve only got a limited range initially.

10.  Education is experience, experience is education…

This one is for the fitness professionals in the crowd. It doesn’t really matter how long you have been training people as a coach. It does not really matter what qualifications you have. What really matters is what happens in between those points. Everyone is so concerned with being a specialist they forget that all specialism starts with a great general and rudimentary knowledge.

Brain surgeons don’t just become brain surgeons it takes years to get through medical school before that level of specialism happens. It’s the same with training people, if you have worked with fat loss clients predominantly step outside the box and get some practical work with a physio or nutritionist or another allied health practitioner. If you work with athletes get out and work with the general public. Which ever direction you are coming from improve your “frame of reference”, it will make you a better trainer in the long run.

Ian Mellis Msc is director of performance at Results Fitness and Sports Training in Ware. To get in touch, contact Ian on (01920) 466456 or at ian@resultsfast.co.uk.