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Assassinating Your Fitness Program…

Assassinating Your Fitness Program…

Tom Ford 007 - Skyfall, luxorium by luxorium

Ok Jason Bourne is cool, but James Bond is cooler! Oh boy, I probably just stirred up a hornet’s nest with that one, right? For those of you that know me you know that I am a huge movie fan and Daniel Craig fan as well. To me Craig has portrayed 007 in the purest form. I know I may have some Connery fans screaming at me about that and I think Connery was great too, but in this day and age Craig has hit a home run with the role. James Bond is cold hearted, smart, calculated, and just simply badass which is just the way your fitness program should be!

How To Easily Progress Your Fitness Program…

You may or may not know that the new 007 movie Skyfall will be opening in the UK in October and here in the states on November 9th! Either way you know now. So obviously the Bond influence is heavy on today’s blogisode. Why you ask? Because I’m going to tell you how you can assassinate your old ineffective fitness program by talking about some simple strategy.

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To start you’ve got to be able to evaluate what you are doing now by how well you can perform some of the most basic movements. For instance, let’s take a look at the simple push up exercise. Yeah yeah, I know you’re probably bored to death about doing plain ole push ups, but the push up is a tremendous bread and butter exercise if you will, for looking at developing solid core strength, core stability, and greater shoulder integrity.

Push ups are a tremendous exercise for allowing you to obtain some massive gains in your fitness program. I love push ups and the beauty of this exercise is that once you master the traditional style you can quickly make some simple adjustments in order to intensify this drill for your fitness program for some added  007 style pop if you will.

Let’s look at the traditional push up drill. When performing it you want to ensure that your body is straight and rigid. You want to maintain a neutral spine by keeping your abs tight, by locking your knees to keep your thighs tight, by making sure to tighten your rear, and to keep the top of your head facing forward. Unless you lose a contact lense don’t be looking down!

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Believe it or not I’ve seen a lot of people that have been supposedly performing push ups for years that violate many of these areas during this drill.  This in turn compromises their technique along with their progress. However once an individual masters the traditional push up then they can have a brief high five moment with all of their buddies. I would advise on keeping the celebration brief though because this basic drill can quickly be intensified for further misery!

So once again BR how do I assassinate my old ineffective program? Well as I’ve just covered make sure to sharpen your technique, but the next step involves ramping things up!

So the key to ramping up the intensity of any exercise and the push up exercise in this particular case means that you have to do one of four different things. You either have to redistribute your body weight, you have to make the drill more dynamic, you have to add on an external load, or you can select choice “D” which is all of the above!

If you decide on shifting your weight and simply making the drill more dynamic then you can turn it into a burpee calisthenic as I demonstrate here:

Obviously after performing a few of these you can easily understand why keeping the traditional push up celebration brief is a good idea. Once again we can take this even further by selecting choice “D” by shifting your weight, making it more dynamic, and finally by adding an external load for further physical exertion. Choice “D” in your choice for ramping up your fitness program and push up intensity might involve something like this:

Nobody said progress would be easy, but it sure as hell is effective! The key to assassinating your ineffective fitness program is making sure that you are able to be innovative. Remember that  innovation and hard work is what built the automobile, skyscrapers, Las Vegas, a hard earned business like my mom and dad’s, and it is the same thing that will build your body. Oh, I almost forgot it also built this:

Again I’m sorry Bourne fans, but Bond is just a little bit better. He has “Q” for goodness sake! The key to ramping up your fitness program is making sure you train for the basics and can readily make the adjustments to ramp up the intensity. There is a word for that and it’s called progression.

If you are looking for help on being more innovative in your fitness program then take the first step by acquiring the knowledge by getting your copy of my Better Than Steroids ebook right here:

Also to receive all the latest updates and strength and conditioning news and entertainment please make sure that you come and LIKE my Facebook page here! Remember that most anyone can train hard, but only the best train smart my friend.







I'm a Certified Strength And Conditioning Specialist (CSCS) and author. I have had over 17 years experience in MMA fitness, strength and conditoning, and athletic performance for most every sport. As an author and specialist I've written close to a million words on fitness and strength. I'm also a Muay Thai practictioner and enjoy helping others to reach their peak potential through fitness and performance.

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