With our beginner clients instead of introducing them to deadlift variations straight away we’ve seen a lot of success and improved results by starting with other hip hinge variations first. Then over the first few phases of training progress them up to deadlifts.

One of the biggest issues we see with new clients is sore, aching, painful knees. In fact, it’s our ability to help fix painful bodies that is what we have built a large part of our business on.
One of the biggest reasons people end up with sore joints is due to tightness, or limited range of motion.

Have you hit a plateau with your training or your body composition?
Are you not improving each week with your lifts?
Have your energy levels dropped?
Are you moody or getting frustrated easily?
Feeling a bit down lately or have low self-esteem?
 

These are all signs leading towards that you are stressed, stop thinking that ‘stress’ is to do with work, or will you have enough money to pay your mortgage this week, or even writing a blog about stress.

Contrast training bridges the gap between explosive/speed (plyometric) based training and heavy resistance (strength) based training by incorporating them together to improve neurological efficiency.
Plyometric training and strength training are often programmed for separately in different training phases or sessions as they are seen as two different training modalities.

Quick refresher:

- Sprinting is one of the most time efficient ways to get shredded

- The benefits of sprinting go well beyond just looking good naked

- Sprinting can be done using many different protocols but try not to over think it when training for fat loss

- When training for fat loss sprinting can be incorporated 2-4 times per week for faster results

So if you are like most trainees you’ve probably heard the term HIIT thrown around about as much as you’ve heard one of Justin Bieber’s shitty new songs on the radio.

What does it really take to complete a Body Transformation? Part 3: Training

 
Part 3 of 3
Part 1 on Mindset can be found here 

Part 2 on Nutrition can be found here

So to ensure we are all on the same page in Part 1 we covered the vital importance of attaining the right Mindset before embarking on a body and lifestyle transformation.

Part 2 of 3
Part 1 on Mindset can be found here 

Part 3 on Training can be found here

 Hopefully now you have a clearer idea of the thought processes and mental framework that is required to complete a successful body transformation.

 
If you require more information on this please check out Part 1 of this series on Mindset, found here.

Part 1 of 3
Part 2 on nutrition can be found here
Part 3 on training can be found here

The information for this three part series stems from both:

1.Personal experience and knowledge in achieving my own body transformation and going from the ‘fat kid’ to the ‘gym junkie’ and everywhere in between.

Hopefully, you have already checked out and are now applying Part One and Part Two of this series on improving your mobility for the squat.

Or maybe you just need help with improving ankle range of motion and have come straight to here which is fine too.

During Why Can't I Squat That Low? (Part One), which you can find here we covered how to free up the hip flexors by hitting them in a few different ways.

 
If you haven't already done so check that out as the hip flexors are usually one of the limiting factors in attaining a nice looking, efficient and powerful ass to grass squat.