Today I have a very special guest post by my training partner, Ana. Most of our time spent together consists of finding new and creative ways to annoy each other, but on occasion, one of us has nice things to say about the other -- like this. Take it away, Ana!
I Open My Own Jars
By Ana Ebrahimi
I Open My Own Jars
By Ana Ebrahimi
If you follow Travis on Facebook, you’ve likely
seen me on his page. I’m that girl often referred to as his workout partner in
the multitude of videos
and articles
written by and about our dear Fitness Pollenator. I may have even taken one or two
photos
for him along the way (one or two per day, that is).
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Just little old me watching Travis get famous…
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Since the summer of 2014, Travis has been writing amazing
workout programs for us. The programs usually consist of four days a week of
lifting for four weeks (which is about as long as Travis can handle before wanting
to try the next big thing).
At first, we started with just a meat and potatoes style
program, a la Mark Rippetoe. We’ve since gone through it all, from a CrossFit-type
model, to using concurrent
periodization. And if you’re wondering what’s hot right now, just look up Max Shank’s “Ultimate Athleticism” work, which
we just wrapped up a variation of last month.
So while Travis has been making up the workouts, I’ve just been
enjoying the free advice! Hey, as a former competitive gymnast, I’m no stranger
to doing whatever my coach says. Well, over the last year and a half, I’ve done
just that, and I’ve made HUGE gains along the way. Some highlights were a 135-pound 1RM bench press, winning a school-wide bodyweight pull-up contest, and most recently
doing bodyweight dips!
Over the last few months, though, the engineer in me has begun
to question our workouts. I wanted to know why I shouldn’t pair deadlifts and
pull-ups, or why my front squat technique was better than my back squat. Like
any athlete, I wanted to know how best to move my body to optimize my performance.
I began studying the works of great coaches like Jen Sinkler,
Neghar Fonooni, Bret Contreras, Dean Somerset, and Mike Boyle. I started reading Baechle and Earle’s
Essentials of Strength Training and
Conditioning. I even modified some of my own workouts! In an effort to
break the stereotype of women passing those tight lid jars to a man, I even
came up with the mantra “I Open My Own Jars.” As a result of this process, I’ve
felt more in control of my time at the gym.
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My girl Rosie!
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Now, I’m finally ready for my own original workouts, "chalk-full" of all my favorite things (with a little help from my workout partner, of course).
As shown below, each day focuses on two of the four major lifts (Day 1/3:
Squats and Push, Day 2/4: Deadlift and Pull). Each major movement is paired
with a minor (or accessory) movement (e.g. a pushing movement with a hamstring
accessory exercise, deadlift with a push accessory exercise). For the last
three exercises (C), I chose an arm, core, and leg exercise every day that I
enjoyed.
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My favorite part about writing my own workouts?
They’re personalized to me.
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A good rule of thumb is generally to start your workouts with the
most taxing lifts, such as Olympic lifts, and to place them earlier in the week
when you’re most fresh. For my purposes, however, Day 4 works best for me for snatches. I've learned that as long as you know the rules, you’re allowed to break them.
Exercise should be enjoyable, whatever it is. With consistent
weight training, I now walk taller, I feel more confident, and I consistently
surprise myself with what my body is capable of. If you’re new to weight
training, there are amazing resources out there to help you get started,
including a post by Travis specifically for the ladies.
Thank you for reading, and thanks, Travis, for being the bumble
bee leading me down the yellow and black road to Gainzville, USA. If you have
any questions or comments, I’d love your feedback below!
Now
go open your own jars!
