Get Real With Camille: How to Perfect Your Training Methods
Learn the correct methods and movements to maximize your fitness results in part 2 of "Get Real With Camille."
It's important to continuously spice up workouts by mixing up modalities or the different things you do together. For example, running and then bench pressing will never hit you in the gut like doing five rounds for time of five rounds of a 400-meter run into 21 bench press reps as hard and as fast as you can. When the skills and components are mixed and matched, there is something amazing that happens physiologically and neurologically that can't be recreated if the movements are separated.
How good are you at lifting weight and being coordinated with an elevated heart rate? This is where the magic happens. You are creating an environment in the body through intensity that is driving multiple results. And these capacities mixed together are what sport and life really demand.
Want that ripped body and to be strong and coordinated with huge capacity for lots of things? This is how you do it: High-intensity functional movements mixed together is where you get the most bang for your buck in terms of fitness.
So why do most people stay away from functional movements and intensity? There are two main reasons.
1. "I don't know what to do or how to do it, and I don't want to look stupid."
When I hurt my shoulder last year, due to an accident during a bike race, I started to go to a traditional club gym to train. I was blown away with the slow pace of everyone in the room, and realized that most people were simply trying to not draw any attention to themselves. They don’t want to look silly and they don’t know how to move. Most people simply don't know what to do in a gym. So simply letting people learn basics of movement and how to execute them helps immensely — at least it's a place to start.
2. "I don't want my training to hurt."
Adaptations occur at the margins of an athlete's physical and psychological thresholds. Training has to challenge to the point of the body failing — pain and fear factors are pushed to get meaningful adaptations.
It is hard to understand why someone would rather spend two hours in the gym crawling at a slow pace with a laundry list of segmented training, not getting results when a simple combination of some high-intensity functional movements could give them an enormous amount of results in about 15 minutes.
However, this will be uncomfortable — it has to be. If you stay comfortable, you stay the same. You need to stress the body to the point where it hurts — or even fails — to get the good stuff. You need to push your mind to look at the red line, the point where you think you cannot go any farther and courageously walk past it. This can be as simple as writing down scores for your workouts. This allows you to track your intensity and progress. You can make fitness a game: try to go faster, heavier or do more reps than before. Hurting can be fun!
Here are a couple great workouts you can easily do at a hotel gym or a more traditional club gym with minimal equipment.
- Run 400m
- Max pull ups
- Max push ups
- 21 deadlifts (Bodyweight on the bar)
- 21 burpees
- 15 deadlifts
- 15 burpees
- 9 deadlifts
- 9 burpees
3 rounds for time (scale weight to manage 20 unbroken reps):
- Row 500m
- 20 Dumbell front squats, 45 lbs. each
- 20 dumbell push-press, 45 lbs. each
Stay tuned for the next installment of "Get Real With Camille" to keep your fitness on track.