Strength Elite

Proximity to failure ✅

A last thought on this…

if you find yourself defending a method instead of defending the client’s outcome, that’s the tell.

Coaches get attached to what worked for them, what they were trained in, or what they enjoy programming. None of that is inherently wrong, until it starts overriding the actual goal of the person in front of you.

At that point it’s not coaching anymore, it’s preference wearing a lab coat.

The method should always be answerable to the goal. Not the other way around.

Quick reality check for anyone chasing this.How easy recomposition is depends heavily on where you’re starting from.

Newer lifters, people returning after time off, and those carrying more body fat see this happen fastest, you get “newbie gains” and a caloric buffer working in your favour at the same time.

Already lean years into training?

Recomposition still happens, but slower, and often what you’re really doing is sparing muscle rather than building much new tissue. 

That’s not a failure, it’s just a different phase of the same principle.

One practical trap, is the scale can lie during a recomp. If you’re losing fat and gaining muscle at similar rates, your bodyweight barely moves, but your body is changing

Track waist measurements, progress photos, and your lifts (are your numbers going up?) alongside the scale, not instead of it.

And don’t rush it. The study on the slides ran 4 weeks under lab conditions with everything dialled in. Real world recomposition, sustainably, plays out over months, not a before/after in a fortnight.

✅ This post is educational, not a diagnosis.

Hip pain conditions can look and feel similar, and getting it wrong wastes time and can make things worse.

If you’re unsure what’s going on, or pain is sharp, worsening, or not settling, see a physio or sports doctor.

They can actually examine, test, and rule things in or out.

That’s not something a caption on Instagram can 
ever replace.

When in doubt, get it checked. ✅

Most people’s fat-loss plan starts and ends at the gym.  But your workout is one hour. 

The other 16+ waking hours are where NEAT lives and it’s often the bigger than you think!

A few easy ways to raise it without adding a single gym session.

🚶 Walk after meals instead of sitting straight back down

📱 Take calls standing or pacing, not sat at a desk

🅿️ Park further away, take the stairs, every time, not just when it’s convenient

🧹 Do your own chores instead of outsourcing them

🐕 Extra dog walk, extra loop around the block, it all compounds

None of it “counts” as training. 

All of it counts toward the calories you burn in a day.
If you’re dieting and progress has stalled despite eating right,this is often why. 

Your body quietly moves less without you noticing. Track your steps through a cut, not just your food.

You don’t need to train harder. You need to move more, all day, every day.

Plyometrics use rapid stretch and contraction cycles like jumps and bounds to build explosive power. They work through the stretch shortening cycle, where muscles store and release elastic energy faster than a normal contraction allows.

They also place a much higher load per contact than running. Ground reaction forces in jumps and bounds can hit 3 to 5 times bodyweight in a single contact, compared to around 2 to 3 times bodyweight for running strides.

The calves cop a large share of this through the achilles tendon, since plyometric drills demand fast forceful ankle stiffness rather than the more cyclical lower force pattern used in steady state running.

This means dosage and timing matter!

Beta - Alanine ✅

Protein💪🏼

Bracing for lifts & wearing belts ✅