JTRUKCoaching

Personal best or PB for short

This doesn't have to be a 1 rep max this can be weight you have lifted x amount of times for extra sets.

In this video behind the neck push press I got 64kg 3x3 so this a personal best for me for reps and sets

So the next time you are training think a personal best don't have to be a 1 rep max it can be for reps and sets 💪🏋️‍♂️

Why do I believe that static hold exercises are better than doing sit ups.

So if you are doing a plank you are holding that exercise for 30 seconds as for example you are getting 30 seconds of work in that set.

To compare doing a sit ups you are roughly doing 1 second up and 1 second down with 1 second rest at the bottom if you are doing 10 reps that is 10 second rest and 20 seconds worked in that set compared to 30 seconds work in the plank.

So that's why I believe that they are a better option when you are doing your abdominal or core training routine.

There are other exercises you can do eg hyperextension hold and good mornings which work your core but your glutes and hamstrings.

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Why are push presses, power jerks and split jerks important?

This helps for training for a variety of sports eg olympic weightlifting and strongman

This helps to generate force from the lower body to the upper body to help your body develop your shoulders and triceps, this is important for sports that involve doing overhead.

The start position is the same for all 3 of these lifts, hands a bit wider than shoulder width apart, feet at just over shoulder width part, when you dip down your knees follow your toes or knees go outwards to generate the force from your lower body.

As the bar comes upwards and gets about eye height push with your arms and extend your arms hold at the top and repeat.

The difference between a my power jerk and split jerk instead of driving upwards , you dip down and catch in the power or split jerk

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Swipe right to see the video demonstration

jerk

Are you looking for structure in your gym program?

If you are I am offering a monthly program which includes:

◽ Monthly program
◽ Videos and guidance
◽Video analysis and support
◽3-4 times a week training program

This will be gym based and this will help you get more confidence in the gym and stronger.

If you are interested DM me for more details 💪

Warm up routine dynamic stretching and mobility

I have been using this before my workout.

Wrist circles

Eblow circles

Arm throws

Arm circles

Rotation twist

Up and down

Leg swings front and side

Ankle stretch hold in a squat position and lean to one side

Squat hold

10 reps on each exercise and 20-30 seconds hold on the stretching exercise.

If you find this useful give it a like and a thumbs 👍

Complex for the Sn**ch

2 sn**ch grip push press
2 sn**ch balance
1 tempo overhead squats

Benefits on each part of it:

Sn**ch grip push press uses leg drive to move more weight into the overhead position, this also increases the strength development of the arms, shoulders and upper back for the sn**ch receiving position.

Sn**ch balance helps to develop speed, aggression, confidence, and timing under the sn**ch and into the deep overhead squat position.

Tempo overhead squats tempo squats are an effective way to build strength and improve the squat form.

The tempo squat forces performers to reduce the load used to place the muscles under greater time under tension and eliminates momentum to ensure controlled technique.

**ch **chcomplex **chbalance

The supplements I take:

Creatine: improved exercise performance helps to recover increased muscle mass and prevents muscle injury from reducing hydration and cramping

BCAAs: improved muscle mass and performance may reduce muscle damage

Whey protein: to get extra protein in my foods each day.

Pre-workout: to help me get started in my workout keep me alerts it contains caffeine so it's best to take it one hour before your workout or in my case 10 minutes before i workout.

Beetroot juice: these perform with endurance speed and improve muscle contractions.

Turmeric is an inflammation for your joints it may reduce muscle damage soreness.

Ginger: helps for better blood circulation muscle recruitment and optimal supply of oxygen nutrients around the body

Gucci berries: this contains copper and iron to help to energize the body to improve its performance.

How my training is going

If you are interested in weightlifting program I have created send me a message and I would be happy to send it over 💪