Peter Bolsius, Author at Mojo Strength
I don’t think there are any training secrets anymore.
Maybe some things you don’t know, but they aren’t training secrets.
If you asked me what my number 1 “Training secret” was, after 30+ years in the game of strength coaching, I have no hesitation.
Ready?
Turn up! That’s the best training secret.
Doesn’t matter what I do or say, if you do not turn up, I cannot help you.
Consistently getting into the gym, or getting out to exercise, grabbing a kettlebell and your own bodyweight going to the park on a regular basis is what gives you success.
Everyone wants the illusive “silver bullet”. “7 day de-tox” “28 day challenge” “14 day shred”
Silver bullets. Trying the magic pill that will transform me.
It doesn’t happen.
Turning up week after week, month after month, on the days “I don’t feel like it” is what gives you success.
“Punch the clock workouts” says Dan John strength coach.
“Turn up and do the fucking work”. says me
Turn up, do the work, go home. Make that your first and most important habit.
Then we can look at nutrition, intensity, tweaking this, tweaking that.
Start by turning up. show me you can come in all the time, then ask me to change other things.
This is a marathon. it’s lifelong.
That is the biggest training secret I can share.
Turn up.
See you next week.

You don’t need to travel at 100%. Do the 1%ers

When the bear is chasing you, there is no need to be the fastest guy in the group, just a bit faster than the slowest guy. Hey, I’m not advocating mediocrity here, what I am saying is:

If you jump out the gates trying to get everything perfect, you set yourself up for failure.

Small improvements over the long haul leads to success

Improve by 1%

There are plenty of ways we can improve. We want to improve right?

The biggest mistake we make is trying to fix everything at once. We are full of enthusiasm and we go all out and then we end up exhausted and overwhelmed after a week or two. That happens with health, relationships and business. The best way to improve in anything is putting in the time over months and years. The time will pass anyway, we may as well make it count.

I made this mistake recently with my business. I was doing long hours everyday. Getting up at 3.30am and getting to bed at 10.30pm. Trying to get too much done. I burnt myself out. Got sick and became un-productive. What a waste, but a good lesson nonetheless.

We need to fix one thing at a time and look at an improvement of just 1% everyday. If we do that, we can accomplish so much.  Let’s look at some examples for our health.

  • MindSet: It all starts here. Discipline and consistency come from the mind. It’s coming back everyday and doing what needs to be done even when you don’t feel like it.
  • Exercise: If we haven’t been doing anything, it’s pointless jumping straight in to 2 hour training sessions. Start by doing 10 minutes. Every day, rain hail or shine, 10 minutes for the next 2 weeks. Then we can look at adding to that. But get the 1% . TRY THIS.
  • Nutrition: Start with breakfast. Don’t try and fix every meal all at once. No stupid diets. we want nutrition. Drop the cereals and milk, we aren’t kids. Protein. Eggs, spinach and salmon, eggs, spinach and bacon, Eggs, spinach and avocado. Steak, spinach and avocado etc. (notice spinach is always there?) It’s not fucking rocket science. Protein and veg at every breakfast.
  • Recovery: Get to bed 15 minutes earlier, set your alarm on your phone 45 minutes before you normally go to bed, get off the electronics and get to bed with your wife for some hanky panky. If that’s not on, try a book. Turn the lights off 15 minutes earlier than usual. Get your recovery.

Just be sure to be consistent. Little and often over the long haul. Turning up and doing the work is 90% of the battle.

Start your 1% HERE:

Download the Alpha Male Project Mindset Training & Nutrition manual FREE. It’s full of nuggets on how you can take this further.

If you have any questions, pop them in the comments below or email me HERE 

Peter Bolsius Strength Coach

Founder Alpha Male Project

Beginner Dumbbell Training

Very simple beginner workout you can do with just 2 dumbbells. Most households have a pair of dumbbells lying around, right? It’s time to pull them out and get off the couch.

They don’t need to be heavy for the first several weeks. The point of it is to get you moving and in the habit of training.

You can add weight if they are adjustable, or if they are fixed dumbbells, then try and go faster.

Dumbbell workouts are great because:

  • They are mobile, you can take them pretty well anywhere. matraville strength training goals
  • You only need a dumbbell or 2
  • You don’t need much space
  • They are versatile. You can do heaps of different exercises
  • They can produce great results

Get World Class Coaching

Not sure how to use them or don’t know what you re doing? Join Mojo Strength and get taught by coaches who have learnt from the best. At Mojo Strength, we re-invest in all our coaches so we know we are the best around.

You Have Kitchen….

Here in the video, we look at some basic mistakes made by many athletes AND coaches.

Just having the tools e.g. Barbell, kettlebell, dumbbells etc. doesn’t make you an expert strength coach.

Just because you have a kitchen, doesn’t make you a 5 star chef. 

Find or become the expert

Find an expert strength coach to teach you all the basics of what you want to learn. Do some research, it will be worth it. There are so many small nuances to lifting and your coach should know them. Here’s one example.

The Bench Press:

  • Where do I put my feet, and why?
  • How do I arch my back and why do I do that?
  • When I do arch, my back hurts, how can I fix that?
  • How wide is my grip on the bar and why?
  • Where does the bar touch my body and why?
  • What groove does the bar travel and why?
  • How fast or slow should I move the bar and why?
  • What position are my wrists in and why?
  • etc etc etc

As you can see, just for one exercise there are so many small considerations. Then you need to know why you are doing it that way. It can get confusing. How do I learn all this?

First off, an expert strength coach can ALWAYS give you a why. I tell my guys that if I ever tell them to do something and I can’t give them a good reason as to “why” we are doing it, then sack me as their coach there and then. I must always have a WHY to my programming.

Putting yourself in the hands of a coach is no small decision. Choose wisely. It took me 6 months prep and 3 x 10 hour days of intense coaching to sit my StrongFirst certificate level 1 kettlebell (SFG). It’s the same for the StrongFirst barbell (SFL), and the Bodyweight (SFB) certifications. I FAILED my first attempt at my Kettlebell certificate.

However, you can “buy” level 1 and 2 kettlebell certifications from other providers over a 2 day period and call yourself a level 2 coach. To the un-educated, you probably would go with the level 2 coach right? Yet, all StrongFirst Coaches put in 6 months more work preparing, sat 20 hours more instruction and then underwent rigorous scrutiny in my testing just to get the level 1. Go figure.

Ask questions from your potential coach, because just like an average chef probably adds things for no particular reason, a 5 star chef will have a very clear WHY.

Learn and apply

If you are a Coach, get onto the StrongFirst certifications and become an expert strength coach.

If you want to find an expert coach, get onto the StrongFirst website and find a coach in your area.

Want to learn how to move properly and safely while getting great results?

Apply HERE for one of our Alpha Groups at MOJO STRENGTH

Get coached by the coaches who have put in the time and the effort to becoming experts in their field.

Now get into the gym, out on the beach or in the park and move my friend. Live life, love life.

Fit, Strong and Powerful!

Peter Bolsius

Head Strength Coach

Mojo Strength Gym

Matraville Sydney

 

Build a base: The 4 keys

Push-ups are a simple test of strength. Here’s how we tech them at Alpha male Project 12 Week Challenge.

Regardless of your goals or age, I truly believe everyone needs to improve in 3 main areas of their fitness.

1) Strength

2) Mobility

3) Conditioning (cardio)

Yes, there are other factors that can contribute to better performance, however I believe these 3 are the base of any program that needs to be built to support anything else.

From the competitive athlete to a sedentary IT programmer, everyone should be lifting heavy stuff off the ground, working at moving freely and getting some heavy breathing in under duress.

Strength:

Weakness is an issue for most people. Making a person stronger, often fixes many other problems.

“Strength is the cup, the bigger the cup, the more of everything else you can fit in.”

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What does that mean?

coogee conditioning push-up weight

Add a weighted chain can increase the difficulty of the push-up.

If we have a big strong foundation of strength, then jumping, pushing, pulling, squatting, etc all becomes easier.

You can’t have power without strength. You can’t have speed without strength.

Examples:

If you can bench press 120kgs for reps, then doing push-ups, putting that heavy suitcase on the top shelf or even lifting yourself out of a pool isn’t going to be an issue, right? You are strong enough for most daily activities.

What if you need to pull someone you love from a burning house or lift something heavy that has fallen on them? You’d want to be strong, wouldn’t you? Well get onto it.

Mobility

Telling the boys at work “I did 4 T-spine circles this morning.” Isn’t quite as sexy as “I benched 120kgs for reps!” But, it’s just as important. Unfortunately for that same reason, mobility get’s put to the back burner and forgotten there.

As we age, we need to focus more on mobility to undo the damage life inflicts upon us. We sit more, and in general we are less active. Much more so than say our parents and grandparents. Our hip flexors tighten, our pecs get tight and our shoulders round. We are getting older (physically) at a younger age. We need to add more mobility as part of our training.

This is actually easier than it sounds.

Without adding to your training time we slip the mobility in between our strength sets. As active rest. Here’s a whole article on how to do it.

Conditioning:

Conditioning, fitness, cardio, being in shape whatever you would like to call it, is the 3rd necessary component to the building a solid foundation to your strength and fitness.

For most men, who want to become fit, strong and powerful, adding conditioning can offer many alphabenefits.

  • Feeling better (it might suck at the beginning but then you feel great)
  • Improved recovery from your strength training.
  • Simple things like keeping up with the kids kicking a ball or playing at the beach.
  • Ability to actually train heavy and hard without running out of breath or driving yourself into the ground.
  • Better sense of well being.

There are plenty of ways to work your conditioning. Running or treadmill maybe one of those, others to consider would be circuit training, complexes kettlebell training, prowler/sled sprints, battling ropes. Mix it up, make it fun.

Balance: Putting it all together.

Some guys focus too much on the conditioning aspect of training and not enough on strength. Others can lift a fucking house but ask them to move more than 500 metres and they turn to dog shit.

We need balance.

Many guys I know want to look and move like a sprinter, however when I ask them what their training looks like they tell me they run 10km on a treadmill everyday.

If you are only running or doing cardio, get into the weight room.

If you are strong as fuck but can’t hold your own running with your kids, then you may need to re-assess your training plan.

It’s about balance. We all need to work on your mobility, period.

In short, don’t workout exclusively to one type of training to the exclusion of the others.

Plan and balance. A typical training session for Alpha Male Project would be:

Warm-up + mobility

Speed (extended warm-up/primer)

Strength + Mobility

Assistance work

Conditioning/finisher

Cool down + mobility.

That’s a pretty thorough training program for the average man that wants to be Fit, Strong and Powerful.

If you want to see what Alpha Male Project is all about CLICK HERE, and apply.

It’s great fun, and I guarantee you will be abetter man coming out the other end than you were coming into it.

Any questions, comment below.

Cheers Peter Bolsius.

Head Strength Coach.

 

 

 Training with Purpose:

Alpha Male Project, we train with purpose. There are no mirrors, phones are banned from the floor and there is not too much mucking around.

We go into the gym to hit Personal Records and to get results. That’s what training should be like.

Book in your training time. Go in with purpose and determination. Then go home. Peter Bolsius

 

Training with Purpose sample Program:

Do this 3 times a week with 1 to 2 days rest between.

Monday:

1) Tyre Flips 3 sets x 5 reps   Heavy & Powerful

2a) Deadlift 5 x 5   (2 x warm-up sets 3 x work sets)

2b) Pull-ups 5 x 5  Replace with iso-holds or recline rows if you can’t do pull-ups yet, add weight if 5s are easy.

3a) Barbell Hang Clean 3 x 8 .

3b) Barbell Curls 3 x 12 -15

3c) Push-ups on med ball 3 x 12-15

4) Heavy farmer’s Walks 3 x 30-40 metres.

Wednesday:

1) Med Ball Throws or Plyo Push-ups 3 sets x 3-5 reps   Strong & Powerful

2a) Bench press 5 x 5   (2 x warm-up sets 3 x work sets)

2b) Bent Rows 5 x 5  (2 x warm-up sets 3 x work sets)

3a) Dumbbell Incline Press 3 x 15-20

3b) Dumbbell Rows 3 x 15-20

3c) Walking Lunges 3 x 10/10

4) Rope slams x 20 EMOM (Each Minute On the Minute) for 5-10 minutes.

Friday:

1)Long Jump, Box Jump, Shin Hops 3 sets x 3-5 reps  (see video above)

2a) Back Squat 5 x 5   (2 x warm-up sets 3 x work sets) .

Deadlift Strength Training Malabar

Ken, crushing the Deadlift

2b) RDLs 5 x 5  (2 x warm-up sets 3 x work sets)

3a) T-Bar Rows 3 x 8-12

3b) Dumbbell Curl & Press 3 x 10-15

3c) Hanging Leg Raise 3 x 8-12

4) Sleds drags fwd/bwd for 5-10 minutes. (wrap a chain around an old tyre & wheel and drag.)

This is pretty basic, if you do not have some of the equipment change it up, but try and keep the movement similar.

  • If your knees can’t handle lunges and squats, substitute with heavy prowler or sled work.
  • 2a) 2b) are to be done in superset fashion i.e. 1st a( then b) then rest
  • 3a) 3b) 3c) are to done in tri-set fashion. i.e. 31 after the other no rest between. rest 1 minute after 3c)
  • Replace tyre flips with DB Snatches if you do not have a big tyre
  • Eat clean, (paleo/primal is always a good option) rest hard. get 7 hours sleep, love your family and just be a general good guy.

Put Training with Purpose into practice

So you have a plan, you can follow. Dump the phone and the distractions and get in and lift.

If you want some help, reach out.

We have the next round of Alpha Male Project coming up soon. If you want to be part of a team of hard charging men, just like you then CLICK HERE download my FREE e-book and get on the list.

Download-Alpha-Male-Project-Mindset-Manual

 

Green Smoothie…the how the why

Benefits:

  • Packed with nutrition
  • Easy to make
  • Easy to take with you
  • Assists in the un-packaging of the Alpha Male  hidden inside.

Power Packed with life giving nutrients, the green smoothie is probably the best way to start the day.

Building one of these nutrition bombs first thing in the morning is part of an Alpha Male’s morning routine for success. Get on it. Here’s how:

For most blokes, just the thought of drinking a green smoothie first thing in the morning is kinda lame. I was like that too. But the thing is, we have to start looking at fuelling our body and asking this question:

“What is the best way to for me to get the nutrients I need into my body so I can perform at 100% today?”

In the video above, I give you some good reasons why we should add Green Smoothies to our daily ritual and how to make one in less than 3 minutes.

Optimal  health i.e. being fit, strong and powerful is an Alpha Male’s obligation.

Green Smoothie for the Alpha Male

A smoothie a day keeps disease at bay

Not all Smoothies are equal

Some store bought green smoothies can be as nutritious as a Nut Sunday from “Macca’s” seriously, they are so loaded with sugar and fat, they make donut king look like a health food store.

Here are some things you need to consider.

  • Sugar. Don’t add sugar. You can add fruit for sweetness if you must. Best options are berries and over ripe bananas. Freeze the bananas before blending for extra creaminess.
  • Dairy can cause serious bloating. Nut milks like almond and coconut milk may be better options for you. Try adding coconut water. That is quite sweet and mixes well.
  • Spices can add flavour and encourage digestion. Spices have many health benefits and can help with inflammation, digestion, disease and fighting cancers. learn more Here  Ginger, cinnamon, tumeric are a few. Just go really easy as it is easier to add a little more than take away.
  • Avocado is great to get some healthy fats and make your smoothie creamier.
  • Add the Greens. It’s called a “Green” Smoothie for a reason. Kale, spinach are easy on digestion. I add broccoli but that can be a bit harder to digest. Dark green veggies have chlorophyll which is another inflammation fighter. If you have sore joints, aches and pains, then greens will help. They are packed with nutrition and that will help synchronise your whole body.
  • Nuts: add in nuts for taste and more good fats. Don’t go overboard on these though, just a few.

The Alpha Male Project Green Smoothie formula to create the ultimate in “nutrition bombs”:

  1. Greens: Kale + spinach 1-2 cups .
  2. Fats: Avocado 1/4-1/2 and/or nuts 6-10
  3. Liquid: Coconut water or nut milk
  4. Spices: Ginger, cinnamon, tummeric etc (use sparingly)
  5. Fruit (optional) berries or ripe bananas. You might need some to begin with to make something palatable.
  6. Protein: raw eggs, various protein powders (find one that works for you) yoghurt, hemp seeds, pumpkin seeds, almond butter.

Personally, I don’t give a “rat’s” what it tastes like, as long as it gives me fuel. I know I’m a little particular in that regard.

Here are 13 recipes to get you started.

Seriously? Man Up my friend and get your greens in. It’s a huge part of being healthy. That is your duty and obligation as an Alpha Male.

If you want to find out more about our Alpha Male Project and how we’ve helped guys lose 10kgs, 20kgs, 40kgs and even 55kgs then click the link below.

Check out how so many guys are changing their lives with Alpha Male Project

Peter Bolsius is the owner and founder of Mojo Strength & Alpha Male Project.

Alpha Male Project was designed for men over the age of 30 to help them claw back what they have lost.

 

Sitting, the Death of The Alpha Male.

We sit all day. GET UP! It’s Killing You.

It is making us old prematurely. 

As you can see in the video, The body needs to work hard to stabilise the keg. I detest machines and exercises that have you sitting. We sit all fucking day! It’s time to stand on our own 2 feet!

 

SITTING IS THE NEW SMOKING

Dr Kelly Starrett

Why We Train On Our Feet.

Sometimes we lie on the bench, sometimes we roll on the ground…..but you will NEVER see Alpha Male Project sitting doing an exercise….EVER! We train on our feet

I even yell at the boys if I see them sit during a rest break.

“But I don’t sit all day” Bullshit!

You sit

  • At breakfast
  • In the car/bus/train
  • At work
  • At Lunch
  • At work again
  • On the way home
  • At the Gym on machines AAaaaaaarrrrrrrgggghhhhhhh!!!!!!
  • At Dinner
  • Watching TV
  • On the Computer/Xbox/Playstation

Shall I continue. Our training needs to be built in a way that promotes opening up our bodies instead of closing them.

A great example would be the kettlebell swing. At the top, the hips are extended. The legs are

Master SFG Fabio Zonin. Notice the bare feet?

locked. Our glutes are switched on, the abs are on the lats are on. We are fully extended.

Change the Way You Do It.

If you are currently sitting doing all your training, consider doing the opposite and train on your feet. See how much you improve. See how much better you move.

Whatever you do, just do not sit anymore.

If you want to try our Alpha Male Project. See HERE:

It’s for guys aged 30-65. We get you Strong Fit & Powerful. No fluff no bullshit.

If you need any help. Contact me. I’ll do all i can to help you get started.

Go HERE to LIKE our FaceBook Page. 

If you have any comments or questions, pop them below or email me directlyHERE

If I can help you with your training or you need info regarding The Alpha Male Project just let me know.

Slow n steady! Start easy, progress slowly.

If you like these posts, please comment, share them and get the word out.

Thanks for reading.

Peter Bolsius Founder Alpha Male Project

 

 

WOW! 2 Weekends of Madness!

Here are some highlights of the 2016 Italian SFG level 1. 2017 I don’t think could be any less. 86 Students from 18 different countries, 40 Assistant Coaches, 6 Team leaders, 2 Master instructors. 30 Hours of coaching, practice and testing.

For me, it was not a new experience, but what I got out of it was priceless. To have expert eyes on you for that long, scrutinising form is a wonderful thing.

Get ready to eat humble pie. I suppose it is a lot like broccoli, it doesn’t taste very nice, but you know it is good for you

Peter Bolsius SFG 1 x 3 times

Getting over the line

The weekend started on Friday, in a huge tent covering an indoor soccer stadium. There were people everywhere, forms to fill, waivers and weighing in. T-shirts and manuals getting handed out. People greeting you and guiding you where to go next. It was really well organised, you can see they have done it before.

The day went like this:

Friday

  • Introduction of the Master Instructors Shaun Cairns and Fabio Zonin.
  • The Swing, technique then practice (something like 5 hours?)
  • The Get Up.
  • The Clean

Saturday:

  • Revision
  • The Press (Fabio Zonin, very detailed.)
  • The Squat
  • The snatch

Sunday:

  • Revision of the Standards 
  • Testing
  • Grad Workout
  • Cert Presentation

Total 30 hours. i.e. 10 hours a day. They were long, they were full. You would see people rushing out with tears in their eyes as the fatigue would build. Please realise there we performed something like 2,000 swings, several hundred  squats, cleans & snatches, loads of presses, not to mention 3 hours of pressing practice, pressing ladders and some more swings. This is 1 tough Certification.

Sydney 7 Days Later

Arrived in Sydney, 5.00am Wednesday, picked up Shaun & Fabio several hours later. Trained at Mojo Strength with them and set up everything for the following day. 5.00pm Thursday all Assistant’s arrived and re-certified. Quick briefing on what was happening for the weekend and off to dinner. 

Friday, 18 students from 2 countries, 6 Assistant Coaches, myself included, 2 master Instructors. Pretty much a 1 on 2 ratio. Everything went to plan. Most made it, some didn’t. Some need to re-submit a video some need to re-sit the whole cert. Why? StrongFirst holds us to a Higher Standard. “Good enough won’t cut it”

I truely hope you have enjoyed this series as much as I have enjoyed writing it. I also hope it helps you get over the line with your Cert. If it inspires you to sit the Cert, to test yourself, to challenge yourself, then I have done my job.

If you have any comments or questions, pop them below or email me directlyHERE

If I can help you with your training or you need info regarding workshops and Certs in Sydney, just let me know.

Slow n steady! Start easy, progress slowly.

If you like these posts, please comment, share them and get the word out.

Wish me luck. well… you don’t need to, I’ve done the work, Mission Accomplished.

Thanks for reading.

Peter BolsiusKettlebell Instructor Peter Bolsius SFG1