Train like an 18 month old for superior results.

My son is true champion. He puts myself and other trainers to shame with his approach to life. He understands training better than I do without reading a single book and we should all take note if we want to get superior results. Here is his programme.

1. In order to get real growth (bone, vital organs) not just muscle like those dumb-ass grownups try to do, you need to get some decent sleep. When I really want to grow, I'll have 2 sleeps. 3 hours during the day and at least 12 at night. How do you expect to grow when you are moving around so damn much?? You grow when you rest.

2. Where possible, get someone to carry you around to save vital energy. When I'm tired, i just get into my pram or get my dad to carry me. He's a sucker for my open arms.

3. Don't play it safe. Push yourself in different ways when you train. I'll try to climb the sofa, do some stairs and improve each time. I fell off the other day though, but you don't make an omelet without breaking some eggs.

4. Stay flexible. It makes movement easier and gets you out of tight spots when you get stuck trying to squeeze between the cupboard and the dishwasher. I'll do yoga and Pilates a few times a day

5. Eat like a horse, but listen to your body. When I really want to grow, I eat tons. Not everyday, as I will feel sick, but luckily I don't have to clear it up. Each meal I eat a bit more than normal but I make sure it is all healthy. I probably could eat garbage but it wouldn't be a smart move. However, sometimes I don't feel like eating, so I don't eat.

6. Try a variety of foods. I'll eat different coloured vegetables and protein sources. Recently, I have tried slugs and beetles. A bit chewy, but a nice addition.

7. Work on your grip strength. I'll often swing from my parents hands or try to climb up the side of my cot. I can probably hold myself by my hands which helps me to get to places that my parents would rather I wasn't.

8. Do interval training. I'll move around really quickly for a few minutes then just chill with some toys. Repeat AMRAP.

9. Study movement. I often watch what people are doing so I can learn how to move better. It's how I learnt to walk. I like watching the men on telly running really fast. However, I would find someone who you want to be like otherwise if you copy the wrong person, it will ruin your development.

Anyone seen the glute?

What do the 2 pictures have in common? Both are endangered species but one lives in Africa and one used to live in the back of your trousers. The poor glute has been hunted to extinction by sitting down, taking the lift/escalator, partial squats, lack of sprinting or weight training and general lack of activity. Now, just like a multi-storey car park being built on the land that the red eared nose spotted monkey used to live on, low slung, ill fitting jeans have moved in where the poor glute used to live.

The fella above actually has some glutes. It is unfortunate that his trousers are trying to squeeze the hell out of them. The reason why people can carry off the fashion wear above is because we don't use the glutes for their proper function. Have you ever seen someone wearing the low slung trousers run, climb the stairs or squat?? They immediately have to adjust their trousers as their glutes are fighting for their survival.

With all seriousness, the glutes are an integral part of the human body. If there was one muscle I wouldn't want to lose (this isn't a chapter from 50 shades ladies) it would be my glutes. So i'm doing a glute awareness week next week on my Facebook page which I will convert to a blog. It will be exercises and tips to prevent your glutes from becoming an endangered specie. If it does, you will probably be paying a physio a lot of money when you get older, but more of this next week.

Long live the glute!