My Workout Rules

written by john c ashworth

I've been coaching people for more than twenty years.  That means I'm significantly older than when I first started.  People are often curious about what I do for workouts and how I approach my own personal fitness, so I've shared it here.  Remember, each of us have to find out own path using the scientific guidelines we have established for training.  My training program is unique to a forty seven year old body that took a beating when I played soccer at a high level.  In addition, I have a very physical job as a car salesman right now.  I'm not always completely energized when I arrive at the gym.  Those are just a few of the nuances that affect my program.

Hope you learn something...

-John 

Workout Rules to Live by

  • Stay consistent no matter what. I don't miss workouts. Even if I'm exhausted I will do something because it always makes me feel better.
  • I always swim after my strength training workouts. At this point it's a must for recovery and my back. The water unloads your back by almost half. This calms down post workout inflammation and prevents excessive soreness. It is also completely energizing.
  • I perform a wide variety of movements and change them all the time.  Some involve weight and others involve just my body weight.  I generally choose weight that I can lift 5-15 times with good technique.  Sometimes I go heavier than others.
  • I ALWAYS perform pull-ups and push-ups.  For me, these are benchmark movements that I feel I should be able to do my whole life if I'm following principle #1.  If I begin to falter with these, I know I haven't been doing enough.
  • I NEVER squat with the bar on my back anymore.
  • I walk as often as I can.
  • I stretch and perform my yoga routine three to four days per week.
  • I roll on the foam roll almost every night before bed.

Overall, a very simple set of rules.  The trick is in building your own personal set of rules, and just as important, your own personal set of movements that you have the skill to perform with good technique.  That's where most people go wrong.  Proper progression of your fitness program takes time, expertise, and a careful combination of patience, hard work, and constant adjustment so that you are always improving, even if just one small tick at a time.

-John

About the Author
John Ashworth is an empathetic sales leader with an incredibly diverse background as a salesman, business consultant, marketing maniac, writer, Dad and full time Bohemian Athlete. aka Johnny Renaissance.

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