Blackout Strength and Conditioning

They didn’t know it at the time nor did I mention to them that these 2 champions performed 18.1. Everything is scalable and everything is achievable.

I could not agree more.


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The job of a coach is not simply to teach.

The job of a coach first and foremost is to understand why the student wants to be taught.

If you want to be a great coach, spend more time getting to the root of the problem your athlete came to you to fix.

“I want to lose 20 pounds” really means “I don’t feel great about the way I look.” If you as a coach agree to help someone lose 20 # without further conversation, you risk having the athlete lose the weight and still be dissatisfied with the results.

“I want to squat 300 #” really means “I don’t feel like I have adequate strength”. If you as a coach agree to help build strength for your client without getting to the root cause of their goal, you risk having them hit it and still feel inadequate.

Yes. The job of a coach in large part IS to help your athletes hit their goals, this point is not up for contention.

What is however debatable is if most coaches truly understand what their clients’ goals really are.

No one is ever perfect when they start but it’s not about being perfect. It’s about putting in 100% effort day in and day out. If you ever want to make change that’s the secret no one like to hear.

Telling the truth that is often hard to hear.


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Repost .co ➡️ “When we remove ego, we're left with what is real. What replaces ego is humility, yes—but rock-hard humility and confidence. Whereas ego is artificial, this type of confidence can hold weight. Ego is stolen. Confidence is earned. Ego is self-anointed, it's swagger is artifice. One is girding yourself, the other is gaslighting. It's the difference between potent and poisonous.” -⠀

Doesn’t matter the activity, confidence is key. Confidence in your own ability will see you progress far beyond what you ever thought possible.

Think you have an Engine?

Give this one a crack!

Every 4mins For as Long as Possible
16/13cal Ski Erg
16/13cal Row
16/13cal Assault Bike

Let me know how far you go.

Two things that this lady definitely does and the results are showing!

Inside the gym, outside outside the gym it doesn’t matter. Your attitude and work ethic for the mountainous tasks is determined by the smallest day to day routine tasks.

Throwback to last Thursday when I had (nearly) the whole family in for a workout. So many laughs, lots of sweat and smiles all round 👌🏽

In 8 weeks we can make incredible progress on our metabolic conditioning.

Cate has increased her 7min MAS (maximal aerobic speed) score from 1231 to 1479 with just one session a week for 8 weeks!

This has helped her recover from exercises faster and increase her athletic capacity. We are super proud of her progress!