liamcastile.pt

📸 bts

Pilates w/

x

Safe to say I need to practice more🤣

wearing the new luxury in motion range🔥

Big 15 minute PB for the boy at the weekend.

1.49 ➡️ 1.34

Huge result considering we haven’t done a specific run block.

Baring in mind the other week he completed 100km in a backyard ultra again with no specific training.

I truly believe the way I train my athletes will help in a number of areas.

Muscular Endurance and a big aerobic base will take you further than you think and the proof is in the pudding

Some things we have accomplished together

- 5KG Down
- First sub 20min 5km
- 10KM PB
- Half Marathon PB by 15 minutes
- HYROX Mixed PB
- 100km in backyard ultra
- Best shape of his life

His commitment to the training and nutrition shows that if you put the work in and commit to the plan you will reap the rewards.

He has mixed doubles next week let’s see if we can hit another PB

If your wanting proper coaching with proper results

Drop me a DM or hit the link in my bio.

Working on yourself is the most important thing you can do.

Whether that’s for fitness / work / whatever else.

Have tunnel vision get your head down and get the work done.

Everyone needs to have a goal and the only thing that’s going to get you there is hard work.

I made a post the other day about half arsing it and it’s so true.

You half arse something the results will not show and it’s simple as that.

You’ve got to go all in and see what happens on the other end but if you pour everything you got into then 9/10 you’ll find you achieve it.

Stop worrying about everything else and just get your head down and work.

Seen a debate about max strength in HYROX.

Thought I would give my 2p and my thoughts on it all.

What is going to give you a better advantage?

A bigger ceiling ( Max strength ) or better muscular endurance.

In my opinion and everyone is right to one.

In short muscular endurance comes out on top. HYROX tests how much you can sustain and keep repeating which falls in the muscular endurance category. It doesn’t test your 1RM

Yes if I deadlift 200kg+ it gives me a bigger a ceiling but does that mean it gives me an advantage? But does that mean I can sustain that? No. That’s my 1RM

In HYROX i want to keep moving without long periods of rest because you don’t get any rest even in doubles maximum rest is on ergs which could be 30 seconds max.

I want to avoid burning out mid race because my muscles can’t handle the demand. It’s an endurance race not who can lift or squat the most.

A good foundation for HYROX is having a DECENT max strength and being able to sustain it.

If you look at the current world champ. Tim wenisch - his max lifts probably aren’t that great and no slander cause he’s unbelievable at what he does which is to be able to sustain output for long periods of time and keep moving the weight needed.

Most people need to focus on having a good foundation of strength and a big aerobic output. Not improving your 1RM

And in my experience of racing.

I have been able to lift much more than what I currently can but that didn’t work. The sleds didn’t feel easier neither did anything else. I have worked more on maintaining my base strength and improving muscular endurance and aerobic work and seen better times.

I’m not the best athlete out there but you only have to look at the top guys in the sport and use that as evidence. Even the new guys coming in Luke Greer etc who has a massive aerobic background coming in and breaking British records to back it.

So my conclusion

You don’t have to be the strongest person to be good at hyrox. You have to be good at sustain high output and demand for long periods of time to be good. Which to me comes under endurance.

Again this is only a OPINION. Don’t come for me I’m sharing my thoughts on it all.

last couple of weeks 🇬🇧

Feels good to be back home and trying to get back into a routine!

Been full of outings / gym and work but slowly getting there!

Been good to catch up with some people too!

Also trying to work on my golf swing so I can go tear up a pitch and putt…