Many times in the past I've thought to myself: I should write a book! And as you can imagine... I didn't. I kept thinking - there must be more, I'm not quite sure I want to put my name behind this.
Now, I am sure that I want to put my name behind this. I have already put my name behind the Simply Stronger program, and invested more time and energy than for any other project.
This will be the beginning of my many attempts to "put it all down on paper". It will be somewhat of a continuation of the first couple of blog posts, in that I will need to get into the main parts of what make the Simply Stronger program work. The e-book will be done using some of the material I create here and I will add things to the book that will make it a more complete guide as well as create companion guides, or videos, or courses. I hope though that these blog entries are complete enough that you don't feel like you're missing some important elements. If for some reason you see or read anything that makes you feel that way, let me know. Send me an email at firstname.lastname@example.org.
There are 3 basic pillars on which Simply Stronger stands on:
SAFETY - EFFICIENCY - SIMPLICITY
Here are 7 elements of safety of the program:
Slow - The tempo or cadence of the movements are done in such a way that momentum, centrifugal force, speed and other factors that could lead to loss of control of the weight are not an issue.
Control - Similar to the tempo, the movements are done deliberately, will focus and control, not just slowly. Like moving a large bowl of water filled to the brim from one place to an other, and then back again.
No rep counting - Repetitions are not counted. We often like to "get that last rep in", and in doing so, it's often the cause of injury, or unnecessary strain. What's important is to move a weight that is heavy enough that it doesn't feel easy or light, and to move it until we have tired out the muscle. It doesn't matter where in the movement this happens, just that it happens.
Machines - Using weight lifting equipment (Nautilus machines for example) are probably the safest way to created the stress on the muscles (and bones by the way) needed to grow stronger muscles. The obvious reason using machines is safer is the controlled environment and that even if you drop the weight you are lifting it can't fall on you, but also that you are forced to respect the movement of the machine (designed to match with your normal bio-mechanical movement) which helps to avoid "cheating". Not cheating in a bad way, but rather, when we are moving a relatively heavy weight, we need to move in ways that don't put our body's in awkward positions that could lead to too much pressure on our joints.
Progressive - Because everything is done in a way that matches your level of strength, flexibility, mobility and ability, you will always start out are YOUR level. Heavy for your might be lighter or heavier for someone else. From which ever point you start out at, you will always be progressing at your own pace, usually increasing in strength - steadily - 1 to 3% more each time. Add up a 1 to 3% gain in strength each time, and you have a slow and steady sustainable way of getting and staying stronger and healthier for a long, long time.
No balancing - Only one exercise requires you use your balance, and that exercise is only done when you've gotten considerably stronger, or are already stronger enough. The exercise is for your calves, and it's standing up on your toes. When you get strong enough to do it easily with both feet on the ground, you lift one up, are supported by a wall or chair or bar - so I guess it's not balancing after all! Your balance improves as you get stronger. Or I could also say that your balance suffers as we get weaker... None of the exercises incorporated balancing. I'd rather you get stronger, and the go ride a bike, take a long walk in the woods, go on a boat or go dancing to practice your balance. It's a lot more fun - I think.
Not complex - The more complicated a program or exercise is, the easier it is to mess it up. Simply Stronger is just that - Simple. Sure, as you gain in skill and ability, you can choose to get a little creative with you exercise program, but it certainly doesn't have to get complicated. It's all very basic, and that's all it needs to be. Here it is: 1- Squat down and stand back up. 2- Pull down 3- Push up (no not a push-up) 4- Pull towards you and 5- push away from you. That's it! All the basic movements you need to get and stay strong!
Well that's it for now. Some repetition from the last posts, but it's good to repeat things. It helps us learn, and it helps me express and teach it in clearer more concise ways, and allows me to teach it to people who are unable to come see me at the gym.
Look up High Intensity Training on YouTube, or look up Drew Baye, or Inform Fitness, or Ellington Darden. Just a few of the people and organizations teaching this stuff with great books and websites containing information that can help you learn more about exercising in a safe, effective and simple manner.