Following up day one with day two of this very basic cycle for training in a regular gym and actually trying to make gains and not get kicked out. 

I would like to discuss this a lot more and find the best options for you. If you have questions or issues with your current training situation, post up and lets get involved and fix your shit. 

This question keeps coming my way, and I keep giving the same type of answers. There is no need for gizmos, crazy training, and super special training methods, especially if you're limited on time, train for general reasons, not going to the olympics, and have a life outside the gym. Here is the text my buddy, Billy, sent me...

Even though I feel I address this issue frequently, here is my video response below. Billy has trained with me at TSS and brought many new young athletes to train with us as well. He knows what we do and we have been an influence on his current training and hopefully his future training for years to come. He is a smart dude, going to med school, and has multiple one arm chin ups (OAC) with both arms, enough said. I hope this first part starts to answer some questions and simplify what the hell you're supposed to do in the gym. A few key points to ponder are:

• Make everything look easy
• Keep the intensity internal, let that inner fire burn, but don't externalize it
• Don't drop big weights and disrupt the lazy and elderly, they'll get you kicked out
• Focus on the main priorities, not the variations in an attempt to avoid boredom

For another awesome video of Billy, Mikey and Erik getting nasty at TSS last year, check this out...

The Takeover of The Strength Shop!  <<< Video Link on my facebook, friend me if you are not already!

Most people familiar with athletic style training, Underground training, CrossFit, The Strength Shop and the myriad gyms of our kind, realize that it may be difficult at times to get a decent workout in when we visit an out of town gym, or simply try to change what we are doing in our own facility. But I will get back to that in a minute.  I also get asked frequently what my programming looks like. While I think I address these issues regularly, they continually seem to pop up. To be honest, I do not care where you train, something can be done to benefit you in your chosen environment, no matter how magnificent or terrible that may be.  I know some exercises are not allowed in some gyms, and rightfully so, as many people perform shitty and dangerous movement. It does not have to be so dangerous, nor does programming have to be such a nebulous concept. There are many things that I take into consideration when I conjure up a program for myself or my athletes. But when you take away the percentages, and all the nerdy shit, my basic template for the capable athlete looks something like this:

- power exercise
- strength exercise
- mobility/stability drills
- conditioning

The set and rep schemes will vary, the percentages will vary, and the exercise selection, among other things, will vary as well. This all depends on the athlete, the available equipment, the space, the ability, etc. It really is just another way of saying it depends on the situation. So, consider your situation, which means your ability, your needs, your goals, your equipment and available training time and make a solid plan. And I guarantee if you follow that basic template outlined above, and train in a way that challenges you, but does not destroy you on a regular basis, you will see your athleticism skyrocket in no time. 

The following video was shot a few weeks ago in a local commercial gym where I live in Fort Lauderdale. They had no bumper plates, but I still perform fast barbell movements to overhead, and I don't drop them, which would probably get me in trouble, asked to stop or leave. But pay attention to how the exercise is being done: fast, controlled, and safe (kind of) without me dropping the iron to the ground. Obviously learning how to lower the weight safely is probably most important given this situation.

In this particular training session I started with power snatches for a few triples, doubles and singles, but never went to max because that was too risky given the environment. I also chose to wear straps for all my sets because the bar was shit and I didn't want to risk it flying out of my hands. After working up to a few sets at 225, I moved on to a few sets of front squats. On this day I worked up to 315x5. Then I wanted to experiment with windmills with a weight plate. It was one of those plates that have a hole for a handle so it worked well. I hope it gives you an idea because it works well. I did a few sets of 3 windmills on each side and felt great. I then finished up with a barbell complex for a few sets with a light to moderate weight to build my work capacity, train my athleticism and jack that heart rate up. Check out the complex and the rest of the session below. 

Just because you don't have the perfect gym, the perfect equipment, or the perfect situation, doesn't mean you can't get a pretty damn good session in. Get yours now and let me know how it goes for you. Also, let me know what your favorite exercises are for the chosen template above. One of each;

- power
- strength
- mobility
- conditioning

You'll be amazed at the amount of different workouts you can get from this very basic template.