Do you use percentages to prescribe training loads?⠀
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While this may have some utility, it can be quite problematic. When you choose to rely on percentages, you assume that performance can be predicted in advance, which can lead to over/under-dosing of training stress. This is why we prefer to use relative intensity as a guide (rate of perceived exertion / reps in reserve), as it allows the trainee to auto-regulate loads on the day based on their performance on that day.⠀
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When moving toward RPE/RIR-driven training paradigms, it's important to drop the idea that "progressive overload" = more weight on the bar each session. Training is training, not testing, and a productive training session needn't feature the heaviest loads you've ever lifted. ⠀
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1RM is a moving target, which is why we feel that relying on 1RM (and hence percentages) to guide programming may not be a great idea, especially as one moves further and further from the point at which that 1RM was established.

 

Following on from yesterday's post, it is worth noting that increasing load on the bar generally isn't a linear process. If you speak to any lifter who has been training for a couple of years, they will tell you about the months of training lapsed between personal bests. However, they may very well have been training hard all that time. ⠀
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Training is the PROCESS that leads to the OUTCOME of increases in load on the bar. ⠀
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You can't force an outcome. You can only commit to the process. Get to the gym, do your workouts, apply the desired amount of stress, and those personal bests will continue stacking up over time, even if that's not every day, week, or month.⠀

 

Vicky Cornick, on her Online Coaching experience under the careful guidance of Coach Paddy Farrell.

"I began training with Paddy from Triage this time 2 years ago. At the time, I had recently become qualified as a personal trainer and had just started my first job working in the industry. I became a member of the Militia in order to progress my education and learn as much as possible. While being in the Militia, I could see the time and effort that both Gary and Paddy put into writing endless amounts of articles, answering people's questions, and most importantly; their whole focus on health. This was what got me interested in enquiring about coaching.

I felt that in order for me to become a better coach, it was extremely important I had the experience of actually being coached. However, I was quite skeptical of starting online coaching mainly because I didn't want a "one size fits all" program as I had a number of personal things going on at the time.

A year prior, I had been diagnosed with an Eating Disorder and spent 14 weeks in hospital. When I left hospital and roll on a year after, I was still classed as underweight, my health markers were not at all in a great place, and I still had a very troubled relationship with food. I came to the realisation that if I wanted to be a trainer (and a good one), I needed to be able to walk the walk by living a healthy and balanced lifestyle. I wanted and needed to gain weight but I wanted to do it the right way by using training as a tool and I knew I needed guidance and support from a professional to do this. On top of all of the above, I had also suffered a lower back injury while deadlifting which caused me to be nervous of certain exercises in the gym.

So with all these things going on, I reached out to the guys and was granted Paddy as my coach. There’s an endless list of things that stood out to me while I've been working with Paddy. Aside from his incredible level of intelligence, he made it very clear from the beginning that our focus was the long term, especially with the health goals I wanted to achieve. This helped me manage my expectations as I tend to be quite impatient. I was eager to do as much as possible and progress as quickly as possible but I soon learned due to Paddy's sensible approach, that the long term was a much better way to do things.
I put my trust in Paddy which was honestly quite difficult to do in the beginning, but it's safe to say he delivered more than I expected in a client/coach relationship. His responsiveness to each of my emails every week has just been incredible. I would write a lengthy email (for pretty much every check in) with questions related to myself, my clients, as well as questions out of curiosity and Paddy would respond with an equally, if not longer email, explaining and answering each of my questions with the utmost amount of detail - This is what actual coaching is!

We set some goals both strength wise in the gym as well as prepping for my first photoshoot last November, which I thoroughly enjoyed the process of. Again, we focused on the long term approach giving us plenty of time to prepare, with little to no pressure (still a high amount of calories and very little added cardio), all while still keeping health as the main goal. And slowly, but surely, my lower back injury improved. I eventually got back deadlifting which is something I was told by my doctor I would never be able to do. And I definitely believe this was down to Paddy's smart programming as well as not pushing me too much out of my comfort zone that I felt too uncomfortable, but still enough to keep me progressing.

So I definitely see a major improvement in my physique and I certainly have gotten a hell of a lot stronger in the gym, but I would whole heartedly say the biggest improvement I've seen is my relationship with food. I had quite a bit of anxiety around food and social situations. Eating out was something I was uncomfortable with and I was nervous going on nights out and doing the things a typical 18 year old at the time should be doing. But learning from Paddy that I very well could socialize every so often while still reaching my goals allowed me to put my trust in him even more.

And I now think I've pretty much got the hang of a nice balance of food, training, work, and socialising, which I didn't think was in any ways possible. And I owe plenty of credit to Paddy for this as I would in no ways be where I'm at now if I didn't have Paddy to guide me through the process. There were certainly some slip ups and panics along the way that I would express in my check in, however, I would receive back an honest reassurance that I was doing the right thing and to trust the process.

I can safely say, being coached by Paddy was a major investment to my health, my career, and my lifestyle. I not only consider Paddy as a coach, but also as a mentor which is hard to come by in the fitness industry - hence why I began with 16 weeks…"

 

 

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The resources listed are simply resources that are likely to be educational and thought-provoking. It does not mean that we endorse every point made by any of the authors listed in either this newsletter or any of those to follow.

 

Book: Joint Structure & Function - Levangie & Norkin