Joseph van der Merwe - Damage Control Training

Don’t believe me?

Go walk around a commercial gym and watch how people train.

If you are limited to 2-3 sessions per week they need to count.

Prep
Jump
Lift
Condition

Exercise selection and Ex*****on that suits YOU as an individual and your skill level.

Then you need to put the blinkers on and get to work.

Comment TRAIN and my robot slave will DM you a 3 day training template for 60 min sessions you can actually progress

You don’t have to miss sessions. You can simply complete the program in a sequential order. 7 day training cycles are arbitrary.

If you have a 4 week program that has 3 sessions per week. Just do the 12 sessions in order. It make take you 5 weeks. But that is a hell of alot better than missing a bunch jumping back in and only completing 50-60% of it in 4 weeks.

Equally it may mean that you actually train your legs and aerobic system rather than just doing upper every week...

Comment “List” and I’ll send you a simple check list you can use ti actually drive up your consistency in the gym. Or “Train” and I’ll fire over a simple block of sessions you can use in a pinch.

I have a home gym, a work gym and a commercial gym near my house. This minimises friction. How can YOU minimise friction.

The most important factors when it comes to training are consistency and intent. I have a range of session in the on demand section of my app. I also give pretty clear advice on how to use your current program if pushed for time.

Everyone is busy. Not everyone is productive.

If you want some simple sessions you can do with minimal equipment Comment “Train” and I’ll send you some simple training formats you can plug and play. Don’t waste time.

I didn’t say stretching is pointless. Some dynamic work can be useful to open up the body pre the ACTUAL training. The idea that you need a special mobility program is flat wrong. Despite what your favourite yoga influencer in the leggings might tell you. Train hard through a full range using loads that will mean your body will have to adapt. Actually EAT to and SLEEP to recover from that stress. A well rounded program will improve how you move and your ability to move with FORCE.

Comment “Rehab” for a guide on returning from niggles or “List” for actionable steps you can take to be more consistent with training.

Visualisation is a powerful tool when combined with action. Do you want to maintain a high as possible standard of physical and mental fitness for as long as possible.

Do you want to genuinely fight the slow decline. Im not really interested in a victim mindset. 40 isn’t old.

Does work, kids, running a buisness take it out of you? Of course. Thats why we all need a plan to make sure that juice is being put back in the tank, physical fitness, real fueling, great quality sleep.

Robbing Peter to pay Paul in the name of making more money might work in the short term but will inevitbaly f**k up your physical and mental health. If you want an actionable list og things you can implement now, Comment “List” and I’ll get back to you.

Don’t expect results if your body is in the gym and your brain is somewhere else.

Be in the room.

Comment “List” for actionable stuff that will actually help you if you use it.

You’ll never miss another session again.

IF you actually have a program.

IF you treat them as a list of sequential sessions rather than tied strictly to a calendar.

A 4 week program done over 5.5 or 6 weeks will still have a training effect & you will feel like you are building momentum and completing things rather than falling behind or failing.