Friday, July 03, 2009

Walking the Walk

Those of you who regularly read our blog and have checked out our youtube channel will have seen plenty of footage of us training and demonstrating exercises, but we have never delved into how we actually train when the cameras aren't around. Over the next few blog posts we'll be detailing what each of our trainers current training program looks like. First up is Senior Trainer Zack Cahill.

What are your current training goals?

As ever, get stronger on the big three exercises; squat, deadlift and bench press. I feel that if you focus on performance on those movements then muscle growth and body composition changes happen as a result.

What does your training program look like at the moment?

I'm adding in a bit of strongman training at the moment, mainly for the sake of variety and to keep things interesting. I'm also training twice a day, keeping sessions short. I do conventional strength training in the morning and strongman training later on.
What works for me is lots of sets of low reps with the big exercises, I get little additional benefit from doing lots of assistance exercises so I keep those relatively low, mostly just upper back work, external rotations and lower trap work to keep the shoulders healthy. And curls of course. My current weekly schedule looks something like this.

Monday -
AM session - Rack Deadlifts. As many sets of 1-3 reps as possible in 30 minutes. I might do a bit of single leg work after this such as Siff Split-Squats, for 2 or 3 sets.
PM session - Trap Bar Farmers walk to death.

Wednesday -
Am session - Bottom- up Bench Press in the power rack. Again as many sets of 1-3 as possible in 20 minutes, supersetted with weighted chin ups in the same format. I will usually do some sort of rotator cuff or lower trap work then and usually some bicep curls and tricep work like close grip bench presses to the neck, california presses etc.

PM session- Sled drags. To death again.

Friday -
AM session - Squats- As many sets of 1-3 as possible in 30 minutes.
PM session - Tyre flips. As many as possible in 20 minutes.

Probably not the most balanced or orthopedically sound program in the world and not one I plan to do for weeks on end, but it works and it's fun.

What is your favourite exercise?
The squat, because I am not a naturally good squatter and have had to work very hard to take my squat from totally pathetic to marginally less pathetic.

What aspect of training do you find most difficult?
I don't do cardio. Anything over 5 reps is cardio anyway isn't it? (joking...sort of)

What does your diet look like?

Generally lower carb. Eat every 2-3 hours. Protein every meal. Plenty of green stuff, nuts, meat and eggs. If it has an ingredients list don't eat it. If it swims in the sea, frolics in the forrest or grows in the ground, eat it. The basics. And a couple of corona at the weekend.

In our next post we'll question Zahid on his bizarre training protocols (10 sets of snatches as a finisher anybody?) and just how he keeps his beard so glossy.

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