• Do the basics and do the basics really well

    By The W10 Team
     

    One of the most frequently asked questions I get in the gym is ‘Why do we do the same exercises?’

    The easy answer is - because they work. Simple.

    This might not be the answer you were looking for. There isn't some amazing new exercise/diet/detox drink out there that is the answer to everyone's prayer. If there was, surely we would all being doing it?

    Back in my engineering days there was a process called Pareto analysis which is a very simple quality control tool created by Juran, that determined that a few issues would usually cause the majority of defects.

    But this rule can also be applied to many other areas of your life and is probably one of the greatest productivity tools that you can use today.

    The 80/20 Principle by Robert Koch went on to simply Pareto to “The 80/20 Principle asserts that a minority of causes, inputs, or effort usually lead to the majority of the results, outputs, or rewards.” Twenty percent effort will give you eighty percent of the results.

    Simply stated; the majority of what you want will come from the minority of what you do.

    Obviously the proportions can vary but in my twenty five years of training, seven of which have been coaching other folks, this rule is pretty much bang on.

    It's the basics that work. Training the fundamental movement patterns , the ‘basic’ twenty percent of exercises will give eighty percent of what you want.

    There is a lot of variation within those movement patterns. Take the squat. I can name at least 10 variations using the kettle bell. Or the push up. We have eccentrics, static holds, rack push ups, ring push ups. And we will keep doing these variations until you can can hit the movement standards.

    There is also the consideration of injury prevention. Unfortunately some people are not ready to, for example, back squat and my first duty as a health care practitioner is do no harm. If that means, we as coaches, believe the best choice for you is the goblet squat, that's what you will be doing variations of.

    Let's do the basics and do the basics well. This is where we build a fit, healthy and capable human being for the rest of your life.

 

You Might Also Like

 
Quick Browse
    • 5 essential fitness rules

      Fitness Truths: 5 essential fitness rules

       

      There are more systems, methods and approaches when it comes to exercise than ever before, all promoting different slants on the best and most efficient way to get in shape. Especially with summer on our doorstep, it's hard not to get distracted by the latest fitness "trends" in the media. But how different are all

      Read More
    • How often should you train for best results?

       

      Everyone wants the answer to the age old question: How often should I train to get results? The honest answer (as with most things) is: it depends. The key to the question is better answered from the standpoint of how well you can recover. There's a lot of talk about over training (exceeding the physical

      Read More
    • 5 best ab exercises

      The 5 Best Ab Exercises You Can Do

       

      These five ab movements are more effective than any crunch or sit up. And so it begins… Summer is around the corner and we’re already starting to see articles and ads for 7 day ab transformations. "Do a 100 sit ups or ab crunches a day and you’ll start to see a rippling 6 pack."

      Read More
    • best exercises to reduce lower back pain

      5 of the best exercises for lower back pain

       

      How frequently do you experience lower back pain? We live in a world where a large percentage of people spend most of their time sitting down. Whether that be on the way to work, during work, coming home from work and watching TV or doing work at home, it’s no wonder our bodies are breaking

      Read More
    • Holiday workout ideas

      Simple and effective holiday workout ideas

       

      Easter Holiday Workouts One of the questions we've always been asked over the years is “I’m going on holiday, there isn’t a gym, what should I do?” The good news is that nature has blessed us all with an amazing tool called “our body” and it can be used to great effect with simple movements...

      Read More
    • Fitness fads 4 things consider

      4 Tips To Develop A Health And Fitness B.S Filter

       

      Fitness can sometimes be overwhelming. New trends pop up every single week... Should you choose spinning? Yoga? Do intermittent fasting? Go low carb? Go vegan? We all seem to get shiny object syndrome when we hear about these things, especially if whoever we hear them from got good short-term results. Here are a few things

      Read More

Start Your 30 Day Trial Today

If you’re ready to make a change, you can start now. Register online and book your first session today.

Start Today

Set up in 2009 by founder Jean-Claude Vacassin (a regular health and fitness contributor to the Daily Telegraph) the W10 Performance gym is located in West London at 202-208 Kensal Road, London W10 5BN. W10’s Gym memberships offer personal training, nutrition advice, yoga, boxing, HITT and other functional fitness classes. They also have physio and sports massage practitioners onsite. They are proud to offer a high level of fitness to residents and local workers in Kensal Rise, Kensal Green, Queens Park, Willesden, Kilburn, Harlesden, Ladbroke Grove, Notting Hill, Kensington and Westbourne Park areas.

 

Find us The Basement, 202-208 Kensal Road, London W10 5BN

Call us on 020 3489 5428