Soul Mates – Consistency and Progression

Soul Mates – Consistency and Progression

If you have never tried the 300 workout (see below) I highly recommend it. The first time I attempted it I got a time of 42 minutes. Poor result I told myself, until I was reminded by my friend and colleague at the time that it was my first attempt. Sometimes we need to be reminded not to be too hard on ourselves, especially when in training. Everyone starts somewhere and ensure you communicate that to your clients. I had never done more than 30 box jumps in a session, and that would have been in circuit format not 50 as quick as possible, and certainly not since my late teens in high school. They were the killer, but you dig deep and now I have an irrational hatred for them which lasts to this day (them and burpees of course). The second time I posted 38 minutes, the third 34 minutes. I did it twice a month for 5 or 6 months until I got my record time of 14 mins 31 seconds. Admittedly, I nearly became Cardinal Chunder afterwards, but I didn’t care, sub 15 mins was up there with my Deadlift PB for the greatest gym result I ever had.

So why am I telling you this? Aside from a moment of levity in revisiting my glory days (this was back in 2014), I mention it to make a point (and quote my favourite childhood TV character):

Consistency is victory.

In addition to my normal 4-day split routine I was in at the time, I completed 2 300’s a week for 5 months and I shaved 28 minutes off my first time. The same rule applies to any goal, fitness, nutrition, career, life. Consistency leads to Progression.

Level 3 PT students must produce a 12-week progressive programme for their client for their case study assessment. The key word being ‘Progressive’: the programme must show progression for your client over the 12 weeks using progressive overload – gradually overloading the body with either volume, intensity, or frequency. You may hear this heavily linked for strength training, for example increasing weight, reps or sets over a period, but it is fundamental for cardiovascular and endurance too. Current and former students amongst readers will be familiar with the F.I.T.T principles – Frequency, Intensity, Time, Type – and the experienced PT or gym user will plan to use these for their own and their clients training. For example, you can add an extra session or two into your weekly training schedule, add intensity through inclines and speed, duration/time to your CV activity and take part in ‘active’ rest on recovery days (go for walks, stretch, yoga and Pilates). The type of course, relates to the type of training required to achieve your goal.

If you are not already doing this, better late than never. You will be glad you did when you see your results.

Keep smashing it,


P.S 300 Workout for time – Pulse Fitness, Carshalton, 2014…

25 Pull Ups

50 Deadlifts (60kg)

50 Press Ups

50 Box Jumps

50 Floor wipers (holding 60kg barbell)

50 Kettlebell Clean and Press (16kg)

25 Pull Ups

PPS – Great fitness test for advanced clients!