Coach J Coggs

Tonight the family leveled up 🥋 🟦

Thank you to all my coaches and training partners and a special thank you to my head coach

Touchdown in ibiza ✅
Am Run + Hike ✅
T - 6 Days 👰🏽🤵

Who's training with me this Valentines day??

Bring a friend
Bring a colleague
Bring a family member
Bring loved one

Compete in your team of 2 against other couples

Valentines Day Special

Sunday 13th Feb
Link in the bio to book 🔥

Alactic Capacity

(AKA The creatine phosphate system)

The alactic capcity energy system is exhausted in approx 8 - 12 seconds and can take between 30, seconds and 2 minutes ti replenish.

In simple terms, as a grappler, this energy system provides the ability repeat high intensity bursts.

Your bread and butter for shooting doubles, singles and sprawls.

Learn how to improve your cardio for high intensity bouts with STS Movement new coaching program designed specifically for BJJ & Grappling.

Crimbo bouldering with
&
Nothing better than a beginners mind.. Looks like 2022 may introduce another hobby

My new class will be running every Saturday

11am - 12pm

All levels welcome

Expect functiontal fitness
Friendly competition
Movement Awareness

Follow the link in my bio to book your slot

Let the goal be the goal..

Almost all of my training away from BJJ is designed with the question in mind "how will this improve my Jiu Jitsu"

Training with a purpose allows me to enjoy the process and setting goals is a great way to find a training purpose. Goals can be perofrmance based, e.g your 5k PB, aesthetics based, maybe dropping body fat %, or as simple as a behaviour goal, hitting the gym consistently three times a week for a month.

Top tip

Use SMART goals so that you can track your progress. You will feel great about yourself when you know you have achieved your goal in mind.

It's very easy to fall in to the trap of letting a client dictate their own workout just to appease

The truth of the matter is, it is a combined effort of the trainer and client that maximises results

GPP - General Physical Preparedness

This is where the foundations are laid.

Unilateral training might not create the buzz factor but at STS Movement we train for performance longevity and thats why unilateral training is something I almost always incorporate at the beginning of training programs

Benefits include :

Identifies kinetic chain weaknesses

Builds symmetrical strength

Refines motor skills

Most importantly allows the client to grow in confidence

Unilateral training is scalable from weighted pistol squats to single arm bicep curls, advance to beginner.

We are now taking on new clients, reach out on our DM or via [email protected] for your chance ton train with STS Movement

Shout out to for my first Gi..

What do you prefer, Gi or No-Gi? 🥋

A 'thruster' encapsulates what I like to think of as prime real estate in the fitness world

The starting front rack position requires wrist extension, elbow flexion, along with the most commonly challenging, shoulder extension.

Full range of motion must be obtained to ensure the hips pass the knee joint when lowering to the squat position

The transitional part of the movement from the squat requires a strong core and motor control for power transfer from the legs through to the over head press.

Don't be fooled in to thinking this exercise is about adding weight to the bar, complex exercises like this should be practicsed with little to no weight to refine the motor skills. Adding more weight to the bar is just a perception of improved ability.

As quoted by Dr Kelly Starrett

"perfect practice makes perfect"