11h • Training 💪
🎥 Answering Your Questions: What Do You Need Help With Next
You ask your questions.
I record a video answering them in detail.
Then on Sunday, if you join the live call, we go even deeper together.
If you cannot make it, the replay will be posted so you still get the full breakdown.
Summary Of Video:
1. How to Keep Your Heels Down in a Squat
Your heels lifting isn’t always an ankle-mobility problem — it can also come from tight hamstrings or hips. You need to identify the real limiter.
Three practical fixes:
- Progressive box/target squats
- Mobility work to find the weak link
- Ankle-specific mobility if needed
Rule of thumb:
Don't chase 12-exercise physio routines — pick 1–2 effective mobility drills and stick to them.
2. How to Structure Training When You Have Too Many Goals
The big issue isn’t lack of ability — it’s trying to train everything every day, which creates anxiety and kills sustainability.
Key Framework
Split training into Strength Days and Skill/Movement Days.
Strength Days
- Focus only on strength.
- 2–3 sessions/week is enough for actual progress.
- Workouts should be ~30 minutes with no more than 6 exercises (supersets help).
- Handstands and similar skills = optional “sprinkle” work (a few mins before or after), not required tasks.
Skill/Movement Days
- Lower intensity: mobility, animal movements, technique work.
- 5–10 min mobility warm-ups are enough — don’t overdo it.
- Handstands/headstands can go here if you want frequent practice.
Weekly Structure Example
- Mon: Strength
- Tue: Skills/Movement
- Wed: Strength
- Thu: Skills/Movement
- Fri: Strength
- Sat: Light mobility or a favorite skill
- Sun: Rest (or playful practice if you just enjoy it)
3. Dealing with Anxiety About “Missing” Skills
Skill progress feels fragile, but it isn’t. You don’t need to practice every skill every day to maintain it.
Why:
- To improve something: ~8/10 effort.
- To maintain it: ~2/10 effort.
Once you reach a baseline (e.g., handstand against the wall, a basic muscle-up), maintaining it becomes easy — you don’t lose it overnight.
4. The Most Important Mindset Shift
You must choose one main goal. Everything else becomes a sub-goal you touch once a week or via small doses.
Example:
- Main goal: Improve leg strength to return to flips
- Sub-goals: Handstands once/week, pull-up work that supports muscle-ups, etc.
This lets you:
- Make real progress in one direction
- Still slowly improve (or at least maintain) other interests
- Stop feeling guilty for not “doing it all” every day
Bottom Line
- Fix squats by identifying which joint is limiting you, not guessing.
- Structure your week around strength vs. skills, not “do everything daily.”
- Pick one true priority and let the rest run in the background.
- Sustainability > volume. Consistency > perfection.
If you want, I can also rewrite this into:
- a short bullet-point cheat sheet,
- a one-page “programming rules” reference, or
- a condensed version for your training group.
Just tell me what format you want!
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🎥 Answering Your Questions: What Do You Need Help With Next
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