mXa Fitness

mXa Training Tips

Strict Overhead Press should be an important part of your strength training program.

It builds strong and balanced shoulders, improves core strength and maintains overhead mobility.

We see an over reliance on the Bench Press for static strength or see the introduction of more advanced overhead lifts such as the Jerk, without building the needed strength and stability first.

Try to program Strict Overhead Pressing at least one day a week into your program for strong, balanced and healthy shoulders.

mXa Weightlifting Tips

The Clean, Jerk and Sn**ch (and their variations) are becoming more common in general exercise programs.

These are complex movements and should be more focused on technique work before trying to push the weights.

A great way to improve your efficiency is to use a complex that breaks down the full lift into pieces to help you focus on your weakest part.

Try this Clean complex:
1x Clean Deadlift to High Hang
1x Hang Clean
1x Clean
Every 2mins x5 sets

Energy System Development: Phosphate (ATP-CP) System

This is the energy system we use for short bursts of high intensity/ explosive movements. Think 100m Sprint race or going for a 1RM (max effort lift) Deadlift. It’s your body exerting maximal effort/ intensity that only lasts around 10-15sec. The Central Nervous System (CNS) needs a lot of time to recover from these efforts, around 7-10 times the duration of the work, e.g. 10 secs of work, 70-100 seconds of rest to fully recover. The Phosphate Energy system runs on Creatine Phosphate and creates no by-products, meaning the only thing you really need to consider in your training program is giving it adequate time to rest to let it work to it’s full potential. Check out full blog about energy system on our website 🤙

mXa Program Check

Upper Body Pull exercises (Bent over Rows, Pull-ups, Cable Rows) are often neglected compared to Upper Body Push exercises (Bench Press, Push Ups, Shoulder Press).

Ideally you should aim to have an even number of Upper Body Push and Pull exercises in your training program every week to create muscular balance.

Count the number of exercises you have in your program for a whole week and see if you are missing out on muscular balance? 🤔

mXa Kettlebell Conditioning

Learning to flow different kettlebell movements together is one of the most fun ways to perform conditioning workouts.

Get smooth with each movement individually and then over time mix them together to perform all sorts of kettlebell combos.

mXa Kettlebell Conditioning Workout
5 Rounds
Kettlebell Complex:
Swing
Clean
Rack Reverse Lunge
Clean + Push Press
Half Sn**ch
*switch arms and repeat*
Row/ Assault Bike/ Ski Erg 60secs for Cals
Rest 60sec between rounds