I love your work but I’m confused that skill work is considered low to moderate effort. I train Muay Thai and have yet to encounter a gym where the trainers accept anything other than your full 100%. my sessions are extremely intense.
Does this change anything for you overall framework? So far I’ve been often skipping the lethal gas tank sections because I feel like my skill work already builds that.
I’m looking for help designing a core session that I can do separately from my anabolic sessions. I’ve got plenty of time and would like to really focus on my core development since that has been a weakness.
So to be clear, I want to remove all specific core work from those sessions and do them here. (I'm following the October version)
I’m aiming for a single session that hits all major planes of motion: rotation, anti rotation, lateral flexion, extension, and flexion. The goal is to build something effective, clean, and easy to progress over time.
I prefer movements that are easy to load and progress. For example, I’d rather do side bends with DB/Landmine than something like side plank pumps. Weight > BW.
I have access to all the relevant equipment: free weights, dumbbells, kettlebells, cable machines, straps for legs and medicine balls.
I already train my neck separately at home using a neck harness and weights, so you can exclude that.
So my question is: What are your S-tier picks for each of the following categories, along with recommended sets and reps?
– Rotation
– Anti rotation
– Lateral flexion
– Extension
– Flexion
Also, how many times per week would be ideal to do this session?
Not at this stage, as my main focus is delivering for my clients, but you will genuinely learn more about this game from absorbing & reading what I post here.
This I know through continuous experience and will continuously keep digesting this content until I embody it and am able to spit it out in my own words.
Will forever credit you as a major teacher moving forward for sure because as an ex athlete who had to learn a lot of these things through trial and error, this program chopped 2 years off of that trial and error process.
Love this!
I love your work but I’m confused that skill work is considered low to moderate effort. I train Muay Thai and have yet to encounter a gym where the trainers accept anything other than your full 100%. my sessions are extremely intense.
Does this change anything for you overall framework? So far I’ve been often skipping the lethal gas tank sections because I feel like my skill work already builds that.
Hi Jack!
I’m looking for help designing a core session that I can do separately from my anabolic sessions. I’ve got plenty of time and would like to really focus on my core development since that has been a weakness.
So to be clear, I want to remove all specific core work from those sessions and do them here. (I'm following the October version)
I’m aiming for a single session that hits all major planes of motion: rotation, anti rotation, lateral flexion, extension, and flexion. The goal is to build something effective, clean, and easy to progress over time.
I prefer movements that are easy to load and progress. For example, I’d rather do side bends with DB/Landmine than something like side plank pumps. Weight > BW.
I have access to all the relevant equipment: free weights, dumbbells, kettlebells, cable machines, straps for legs and medicine balls.
I already train my neck separately at home using a neck harness and weights, so you can exclude that.
So my question is: What are your S-tier picks for each of the following categories, along with recommended sets and reps?
– Rotation
– Anti rotation
– Lateral flexion
– Extension
– Flexion
Also, how many times per week would be ideal to do this session?
I'd be doing the lethal core work on your off days if you don't have time to get it done within a session.
Rotation cable based work &/or med ball work / striking / landmine work
Lateral flexion DB side bends, smith machine side bends, barbell side bends
Extension GHD extension / roman chair
Flexion decline hip flexor crunches, garhammer raises, stirupp leg raises
2-3x per week as recovery on these exercises are solid.
Ok!
Ab-wheel for anti-rotation?
2 x 8-12 per exercise?
Barbell side bends, is that with the barbell on the back or in one hand?
Thanks for this Jack, everything has been extremely helpful.
Feeling inspired to be certified to train people in the coming year.
My question is what personal trainer certification do you think has the most value?
Thanks in advance for the perspective. Keep up the great work brother.
Whenever I want to learn about a certain field - I will find someone’s shoes that I want to be in & learn directly from them via mentorship.
Certifications all suck. Unless you need it to work in a gym, I’d get the bare minimum and learn from the very best you can get into contact with.
It’s exactly what I have done.
Appreciate this.
Feels spot on to why I've not felt super pulled to any of the certifications.
Please do inform us when/if you're going to do mentorship in the future.
I already have a movement coach but what you provide would complete what my vision and desire for holistic understanding is.
Not at this stage, as my main focus is delivering for my clients, but you will genuinely learn more about this game from absorbing & reading what I post here.
This I know through continuous experience and will continuously keep digesting this content until I embody it and am able to spit it out in my own words.
Will forever credit you as a major teacher moving forward for sure because as an ex athlete who had to learn a lot of these things through trial and error, this program chopped 2 years off of that trial and error process.
Keep killin it brother.
Stay precise. 🫡🙏🏾