Tutorial

																									

														
0.089
														
well done for getting through all of the
													
																									

														
1.86
														
beginner intermediate and advanced
													
																									

														
3.419
														
options in the series now we're going to
													
																									

														
5.879
														
have a look at the actual programming
													
																									

														
8.099
														
behind your training session how your
													
																									

														
10.889
														
training session is going to be
													
																									

														
11.969
														
structured how many sets how many reps
													
																									

														
14.429
														
what you're actually looking at doing
													
																									

														
16.619
														
when you go out to train this episode
													
																									

														
19.949
														
we're going to have a look at actually
													
																									

														
21.6
														
finding your ability level and placing
													
																									

														
24.3
														
it on a scale that you're going to draw
													
																									

														
26.34
														
out and record down so now we're going
													
																									

														
30
														
to create our scale and we're going to
													
																									

														
32.219
														
place ourselves on to it to begin with
													
																									

														
35.25
														
we're going to take our current body
													
																									

														
37.32
														
weight and place that into the middle of
													
																									

														
40.26
														
the scale now for me that is 65
													
																									

														
43.649
														
kilograms so I'm going to place that
													
																									

														
45.66
														
with a line in the middle now we've done
													
																									

														
49.53
														
that we are going to start looking at
													
																									

														
51.87
														
the red blue and green bands start with
													
																									

														
55.949
														
we'll look at the red band because that
													
																									

														
58.199
														
one is going to give us the smallest
													
																									

														
60.53
														
decrease from our body weight so if we
													
																									

														
64.589
														
move down to the red we know actually
													
																									

														
68.43
														
from the manufacturers website that
													
																									

														
70.86
														
we're gonna take 14 kilograms off of our
													
																									

														
74.549
														
body weight this is gonna be a rough
													
																									

														
76.95
														
estimate it is not going to be very
													
																									

														
79.35
														
accurate because depending on the height
													
																									

														
81.81
														
of the person and how taut the elastic
													
																									

														
85.59
														
band is going to be means that it's
													
																									

														
87.63
														
going to be pulling at different amounts
													
																									

														
89.909
														
but for now we're just looking at the
													
																									

														
92.1
														
manufacturer website and we're gonna
													
																									

														
93.96
														
take the 14 kilos for our scale next
													
																									

														
97.829
														
will be the blue band that will actually
													
																									

														
101.1
														
take 23 kilos off and leave us with 42
													
																									

														
105.299
														
kilograms and what this means is when
													
																									

														
107.909
														
I'm doing a normal body weight pull up
													
																									

														
110.61
														
I'm actually pulling 65 kilograms up
													
																									

														
114.18
														
from the ground and just with my arms if
													
																									

														
117.57
														
I use the red band I'm pulling 51 kilos
													
																									

														
120.689
														
and if I'm using the blue band I am
													
																									

														
122.399
														
pulling 42 kilos with my arms
													
																									

														
126.71
														
lastly with the green band we are gonna
													
																									

														
129.569
														
be actually taking 30 kilograms off so
													
																									

														
132.87
														
it means that
													
																									

														
133.709
														
you're gonna be pulling 35 kilograms off
													
																									

														
136.59
														
of the ground just with your arms with
													
																									

														
139.14
														
this pull-up now we have the downward
													
																									

														
143.25
														
scale let's have a look above the 65
													
																									

														
146.25
														
kilos so for this we know that we could
													
																									

														
148.799
														
add weight by just simply placing the
													
																									

														
151.65
														
weight belt onto us with varying amounts
													
																									

														
154.709
														
of weight plates and we know that we can
													
																									

														
157.829
														
put as much or as little weight as we
													
																									

														
160.079
														
like on so I'm just going to add a 10
													
																									

														
164.4
														
kilo increment for 65 to 75 and then
													
																									

														
169.23
														
we're going to go up again to 85 and
													
																									

														
171.569
														
then finally 95 obviously this can be as
													
																									

														
175.109
														
small as you like or as big as you like
													
																									

														
177.599
														
the scale is absolutely as much or as
													
																									

														
181.769
														
little as you like it to be after
													
																									

														
184.439
														
creating the scale now you have to place
													
																									

														
186.84
														
yourself onto it now to do that we are
													
																									

														
189.93
														
actually going to spend a whole session
													
																									

														
192.03
														
just figuring out what are one
													
																									

														
194.79
														
repetition maximum is going to be so we
													
																									

														
198.269
														
call this a 1 RM so the 1 RM is a way of
													
																									

														
203.609
														
checking what our raw strength is and it
													
																									

														
207.299
														
means that we're going to look at what
													
																									

														
209.669
														
could we only do once on the bar so how
													
																									

														
213.449
														
what weight could we use that means that
													
																									

														
216.359
														
we would only be able to do one of those
													
																									

														
219.239
														
repetitions if you feel that you could
													
																									

														
221.729
														
do doubles or triples it means it's too
													
																									

														
224.31
														
light and we really want to find out
													
																									

														
226.5
														
what that single one is so when you
													
																									

														
229.799
														
start you're going to start very very
													
																									

														
232.019
														
light you have to be completely honest
													
																									

														
234.75
														
with yourself as a student or if you're
													
																									

														
237.18
														
the coach you really want to have a look
													
																									

														
239.669
														
at starting with something that you know
													
																									

														
242.04
														
is going to be very very easy so let's
													
																									

														
245.37
														
start with the green band here now
													
																									

														
248.609
														
we know that using the scale we're gonna
													
																									

														
252.75
														
weigh 35 kilos so it means that our
													
																									

														
256.59
														
first check of being able to do a single
													
																									

														
259.59
														
repetition with the green if we can
													
																									

														
261.269
														
complete it we know that we're starting
													
																									

														
264
														
at the scale of 35 kilos and that we can
													
																									

														
266.94
														
do that
													
																									

														
267.54
														
okay so again I'm going to use the band
													
																									

														
270.54
														
here I'm going to hang pull up and out
													
																									

														
274.98
														
now because I've completed that I know
													
																									

														
278.04
														
that we're starting at 35 kilos and we
													
																									

														
281.64
														
can move up to a nut the next way up and
													
																									

														
284.49
														
we're going to have a go up to doing
													
																									

														
286.68
														
that and trying again we're now going to
													
																									

														
289.86
														
move up the scale we're going to try to
													
																									

														
292.38
														
get far up the scale as we can and
													
																									

														
294.78
														
you're going to do that in very small
													
																									

														
297.27
														
increments now to begin with you might
													
																									

														
300.03
														
find that with your strength ability
													
																									

														
302.12
														
actually the green is very very easy is
													
																									

														
306.12
														
way too easy so you know that if you
													
																									

														
308.58
														
were to go to the blue that would be
													
																									

														
310.44
														
fairly easy as well just go straight to
													
																									

														
312.84
														
the blue give that one a go as well as
													
																									

														
315.35
														
you get closer to what you are
													
																									

														
319.58
														
potentially being able to your 1rm so
													
																									

														
322.74
														
let's say that after the blue band here
													
																									

														
326.01
														
we are starting to struggle we're still
													
																									

														
329.01
														
able to do those singles but we know
													
																									

														
331.14
														
that the work is starting to get a
													
																									

														
333.12
														
little bit harder we want to make those
													
																									

														
335.28
														
increments smaller so we start with the
													
																									

														
338.73
														
blue there and we can actually use the
													
																									

														
341.25
														
weight belt to place a little bit more
													
																									

														
343.32
														
weight on us to make us a little bit
													
																									

														
345.33
														
heavier so the difference between the
													
																									

														
347.46
														
blue and the red has now replaced a
													
																									

														
350.46
														
middle ground in between the two so as
													
																									

														
353.94
														
we start adding more weight to ourselves
													
																									

														
356.58
														
and using the blue band it means we're
													
																									

														
359.46
														
getting closer and closer to that red
													
																									

														
361.89
														
band okay
													
																									

														
363.15
														
so we're using the blue going towards
													
																									

														
367.14
														
the red and you just keep adding weight
													
																									

														
369.42
														
and you want to look at usually around 1
													
																									

														
372.81
														
kilo as an increment so as you start
													
																									

														
375.45
														
getting very close to your 1rm you only
													
																									

														
378.03
														
want to be putting very small amounts of
													
																									

														
380.55
														
weight as increments as you get closer
													
																									

														
383.07
														
to it so we've been using the blue band
													
																									

														
385.64
														
we've gone from the green up to the blue
													
																									

														
388.5
														
and now we're slowly moving towards the
													
																									

														
390.69
														
red let's say you're using the weight
													
																									

														
394.02
														
belt to go up in one kilogram increments
													
																									

														
397.68
														
up until you get up to that red
													
																									

														
400.83
														
and value you get to the red band you
													
																									

														
404.04
														
managed to do one pull-up with the red
													
																									

														
406.83
														
band without any extra weight you decide
													
																									

														
410.67
														
you're going to give the next one a go
													
																									

														
412.71
														
and you pay some extra kilo onto your
													
																									

														
415.74
														
bodyweight you try the red band and
													
																									

														
418.44
														
you're unable to do it that is where
													
																									

														
421.14
														
your 1rm is going to sit so the red band
													
																									

														
424.83
														
the one that you completed the one that
													
																									

														
427.41
														
you were able to do that is your current
													
																									

														
430.35
														
ability level on this scale so now we
													
																									

														
434.01
														
have our 1 RM we can now place ourselves
													
																									

														
436.74
														
onto the scale and we know where we are
													
																									

														
440.34
														
using the example we are able to do the
													
																									

														
443.85
														
red band and a single rep with the red
													
																									

														
447.39
														
band that means our 1 RM is sitting at
													
																									

														
450.24
														
51 kilos now we've found where our
													
																									

														
453.63
														
current level lies we can now start to
													
																									

														
457.53
														
have a look at our goals and we're going
													
																									

														
459.87
														
to have a look at how we're going to
													
																									

														
461.94
														
create our program around our current
													
																									

														
465.03
														
ability level and how to progress up
													
																									

														
467.55
														
from there
													
																									

														
476.43
														
you
													
																							

1
00:00:00,000 --> 00:00:03,000
well done for getting through all of the

2
00:00:01,000 --> 00:00:05,000
beginner intermediate and advanced

3
00:00:03,000 --> 00:00:07,000
options in the series now we're going to

4
00:00:05,000 --> 00:00:10,000
have a look at the actual programming

5
00:00:08,000 --> 00:00:11,000
behind your training session how your

6
00:00:10,000 --> 00:00:13,000
training session is going to be

7
00:00:11,000 --> 00:00:15,000
structured how many sets how many reps

8
00:00:14,000 --> 00:00:19,000
what you're actually looking at doing

9
00:00:16,000 --> 00:00:20,000
when you go out to train this episode

10
00:00:19,000 --> 00:00:23,000
we're going to have a look at actually

11
00:00:21,000 --> 00:00:25,000
finding your ability level and placing

12
00:00:24,000 --> 00:00:29,000
it on a scale that you're going to draw

13
00:00:26,000 --> 00:00:31,000
out and record down so now we're going

14
00:00:30,000 --> 00:00:35,000
to create our scale and we're going to

15
00:00:32,000 --> 00:00:37,000
place ourselves on to it to begin with

16
00:00:35,000 --> 00:00:40,000
we're going to take our current body

17
00:00:37,000 --> 00:00:43,000
weight and place that into the middle of

18
00:00:40,000 --> 00:00:45,000
the scale now for me that is 65

19
00:00:43,000 --> 00:00:48,000
kilograms so I'm going to place that

20
00:00:45,000 --> 00:00:51,000
with a line in the middle now we've done

21
00:00:49,000 --> 00:00:55,000
that we are going to start looking at

22
00:00:51,000 --> 00:00:57,000
the red blue and green bands start with

23
00:00:55,000 --> 00:00:59,000
we'll look at the red band because that

24
00:00:58,000 --> 00:01:04,000
one is going to give us the smallest

25
00:00:60,000 --> 00:01:07,000
decrease from our body weight so if we

26
00:00:64,000 --> 00:01:10,000
move down to the red we know actually

27
00:00:68,000 --> 00:01:14,000
from the manufacturers website that

28
00:00:70,000 --> 00:01:16,000
we're gonna take 14 kilograms off of our

29
00:00:74,000 --> 00:01:18,000
body weight this is gonna be a rough

30
00:00:76,000 --> 00:01:20,000
estimate it is not going to be very

31
00:00:79,000 --> 00:01:25,000
accurate because depending on the height

32
00:00:81,000 --> 00:01:26,000
of the person and how taut the elastic

33
00:00:85,000 --> 00:01:29,000
band is going to be means that it's

34
00:00:87,000 --> 00:01:31,000
going to be pulling at different amounts

35
00:00:89,000 --> 00:01:33,000
but for now we're just looking at the

36
00:00:92,000 --> 00:01:37,000
manufacturer website and we're gonna

37
00:00:93,000 --> 00:01:40,000
take the 14 kilos for our scale next

38
00:00:97,000 --> 00:01:44,000
will be the blue band that will actually

39
00:00:101,000 --> 00:01:47,000
take 23 kilos off and leave us with 42

40
00:00:105,000 --> 00:01:50,000
kilograms and what this means is when

41
00:00:107,000 --> 00:01:53,000
I'm doing a normal body weight pull up

42
00:00:110,000 --> 00:01:56,000
I'm actually pulling 65 kilograms up

43
00:00:114,000 --> 00:01:60,000
from the ground and just with my arms if

44
00:00:117,000 --> 00:01:61,000
I use the red band I'm pulling 51 kilos

45
00:00:120,000 --> 00:01:66,000
and if I'm using the blue band I am

46
00:00:122,000 --> 00:01:69,000
pulling 42 kilos with my arms

47
00:00:126,000 --> 00:01:72,000
lastly with the green band we are gonna

48
00:00:129,000 --> 00:01:73,000
be actually taking 30 kilograms off so

49
00:00:132,000 --> 00:01:75,000
it means that

50
00:00:133,000 --> 00:01:78,000
you're gonna be pulling 35 kilograms off

51
00:00:136,000 --> 00:01:82,000
of the ground just with your arms with

52
00:00:139,000 --> 00:01:86,000
this pull-up now we have the downward

53
00:00:143,000 --> 00:01:88,000
scale let's have a look above the 65

54
00:00:146,000 --> 00:01:91,000
kilos so for this we know that we could

55
00:00:148,000 --> 00:01:93,000
add weight by just simply placing the

56
00:00:151,000 --> 00:01:97,000
weight belt onto us with varying amounts

57
00:00:154,000 --> 00:01:99,000
of weight plates and we know that we can

58
00:00:157,000 --> 00:01:103,000
put as much or as little weight as we

59
00:00:160,000 --> 00:01:109,000
like on so I'm just going to add a 10

60
00:00:164,000 --> 00:01:111,000
kilo increment for 65 to 75 and then

61
00:00:169,000 --> 00:01:114,000
we're going to go up again to 85 and

62
00:00:171,000 --> 00:01:117,000
then finally 95 obviously this can be as

63
00:00:175,000 --> 00:01:121,000
small as you like or as big as you like

64
00:00:177,000 --> 00:01:123,000
the scale is absolutely as much or as

65
00:00:181,000 --> 00:01:126,000
little as you like it to be after

66
00:00:184,000 --> 00:01:129,000
creating the scale now you have to place

67
00:00:186,000 --> 00:01:131,000
yourself onto it now to do that we are

68
00:00:189,000 --> 00:01:133,000
actually going to spend a whole session

69
00:00:192,000 --> 00:01:138,000
just figuring out what are one

70
00:00:194,000 --> 00:01:142,000
repetition maximum is going to be so we

71
00:00:198,000 --> 00:01:147,000
call this a 1 RM so the 1 RM is a way of

72
00:00:203,000 --> 00:01:149,000
checking what our raw strength is and it

73
00:00:207,000 --> 00:01:153,000
means that we're going to look at what

74
00:00:209,000 --> 00:01:155,000
could we only do once on the bar so how

75
00:00:213,000 --> 00:01:158,000
what weight could we use that means that

76
00:00:216,000 --> 00:01:161,000
we would only be able to do one of those

77
00:00:219,000 --> 00:01:164,000
repetitions if you feel that you could

78
00:00:221,000 --> 00:01:165,000
do doubles or triples it means it's too

79
00:00:224,000 --> 00:01:169,000
light and we really want to find out

80
00:00:226,000 --> 00:01:171,000
what that single one is so when you

81
00:00:229,000 --> 00:01:173,000
start you're going to start very very

82
00:00:232,000 --> 00:01:177,000
light you have to be completely honest

83
00:00:234,000 --> 00:01:178,000
with yourself as a student or if you're

84
00:00:237,000 --> 00:01:181,000
the coach you really want to have a look

85
00:00:239,000 --> 00:01:184,000
at starting with something that you know

86
00:00:242,000 --> 00:01:188,000
is going to be very very easy so let's

87
00:00:245,000 --> 00:01:192,000
start with the green band here now

88
00:00:248,000 --> 00:01:195,000
we know that using the scale we're gonna

89
00:00:252,000 --> 00:01:198,000
weigh 35 kilos so it means that our

90
00:00:256,000 --> 00:01:200,000
first check of being able to do a single

91
00:00:259,000 --> 00:01:203,000
repetition with the green if we can

92
00:00:261,000 --> 00:01:206,000
complete it we know that we're starting

93
00:00:264,000 --> 00:01:207,000
at the scale of 35 kilos and that we can

94
00:00:266,000 --> 00:01:209,000
do that

95
00:00:267,000 --> 00:01:214,000
okay so again I'm going to use the band

96
00:00:270,000 --> 00:01:217,000
here I'm going to hang pull up and out

97
00:00:274,000 --> 00:01:220,000
now because I've completed that I know

98
00:00:278,000 --> 00:01:224,000
that we're starting at 35 kilos and we

99
00:00:281,000 --> 00:01:226,000
can move up to a nut the next way up and

100
00:00:284,000 --> 00:01:229,000
we're going to have a go up to doing

101
00:00:286,000 --> 00:01:231,000
that and trying again we're now going to

102
00:00:289,000 --> 00:01:233,000
move up the scale we're going to try to

103
00:00:292,000 --> 00:01:236,000
get far up the scale as we can and

104
00:00:294,000 --> 00:01:239,000
you're going to do that in very small

105
00:00:297,000 --> 00:01:241,000
increments now to begin with you might

106
00:00:300,000 --> 00:01:246,000
find that with your strength ability

107
00:00:302,000 --> 00:01:248,000
actually the green is very very easy is

108
00:00:306,000 --> 00:01:250,000
way too easy so you know that if you

109
00:00:308,000 --> 00:01:252,000
were to go to the blue that would be

110
00:00:310,000 --> 00:01:254,000
fairly easy as well just go straight to

111
00:00:312,000 --> 00:01:258,000
the blue give that one a go as well as

112
00:00:315,000 --> 00:01:262,000
you get closer to what you are

113
00:00:319,000 --> 00:01:265,000
potentially being able to your 1rm so

114
00:00:322,000 --> 00:01:268,000
let's say that after the blue band here

115
00:00:326,000 --> 00:01:271,000
we are starting to struggle we're still

116
00:00:329,000 --> 00:01:273,000
able to do those singles but we know

117
00:00:331,000 --> 00:01:275,000
that the work is starting to get a

118
00:00:333,000 --> 00:01:278,000
little bit harder we want to make those

119
00:00:335,000 --> 00:01:280,000
increments smaller so we start with the

120
00:00:338,000 --> 00:01:282,000
blue there and we can actually use the

121
00:00:341,000 --> 00:01:285,000
weight belt to place a little bit more

122
00:00:343,000 --> 00:01:287,000
weight on us to make us a little bit

123
00:00:345,000 --> 00:01:290,000
heavier so the difference between the

124
00:00:347,000 --> 00:01:293,000
blue and the red has now replaced a

125
00:00:350,000 --> 00:01:296,000
middle ground in between the two so as

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we start adding more weight to ourselves

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and using the blue band it means we're

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getting closer and closer to that red

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band okay

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so we're using the blue going towards

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the red and you just keep adding weight

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and you want to look at usually around 1

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kilo as an increment so as you start

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getting very close to your 1rm you only

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want to be putting very small amounts of

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weight as increments as you get closer

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to it so we've been using the blue band

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we've gone from the green up to the blue

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and now we're slowly moving towards the

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red let's say you're using the weight

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belt to go up in one kilogram increments

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up until you get up to that red

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and value you get to the red band you

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managed to do one pull-up with the red

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band without any extra weight you decide

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you're going to give the next one a go

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and you pay some extra kilo onto your

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bodyweight you try the red band and

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you're unable to do it that is where

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your 1rm is going to sit so the red band

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the one that you completed the one that

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you were able to do that is your current

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ability level on this scale so now we

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have our 1 RM we can now place ourselves

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onto the scale and we know where we are

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using the example we are able to do the

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red band and a single rep with the red

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band that means our 1 RM is sitting at

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51 kilos now we've found where our

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current level lies we can now start to

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have a look at our goals and we're going

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to have a look at how we're going to

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create our program around our current

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ability level and how to progress up

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from there

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you