Grace Brown Fitness

The first thing people drop when life gets hard is their health and fitness.

And it’s the worst time to do it.

Your training isn’t a luxury you earn when things are going well. It’s the thing that keeps you sane when they’re not.

It gives you clarity. It helps you cope. It keeps you functioning when everything else feels like it’s falling apart.

So I’m calling it out, if you keep quitting on yourself the second things get tough, you’re not building resilience. You’re just practising giving up.

Do the hard thing anyway.

You will be better for it.

Share with someone who needs to hear it.

I used to think box jumps covered it.

They don't.

Box jumps are a maximal power movement: one explosive effort, land, reset. You're training force from a dead stop. Brilliant for strength-speed work.

True plyometrics train the stretch-shortening cycle. That rapid switch from loading to exploding with zero pause. Depth jumps. Bounds. Hurdle hops. Sprints. Your nervous system has to react, not just produce force.

Different stimulus.
Different adaptation.
Different athletic outcome.

Both belong in a field sport programme. But if you're only doing box jumps and calling it plyo work, there's a gap.

Save this and check your programme.

Most groin strains don’t happen because of bad luck.

They happen because the muscle wasn’t strong enough to handle the load.

Every sprint, every cut, every change of direction, your adductors are working to stabilise that movement.

If they’re weak, they don’t hold up.

And a groin strain is four to six weeks on the sideline.
Minimum.

The Copenhagen plank is one of the most underused exercises in field sport.

specifically loads the adductors in the position they actually work in during sport.

Not a stretch.
Not a warm-up drill.
A strength exercise.

Here’s where to start:

Knee on the bench. Hips up. 10 second hold.
Build to 20 seconds.
Progress to foot on bench.

Two sessions a week.
Five minutes.

That’s it.

Save this. Test yourself. Comment if you are struggling with your groin

One thing that really annoys me.....

Is when people want to get faster for sport, especially field sports, and just go and do 5km jogs 🤦‍♀️

This will not improve your speed/capacity for sport.

I'm not against doing a steady running as part of your training, but it only should be a part of it once you have completed all the things you need to actually get the results you're looking for so in this case Speed/capacity for field sports.

If you are short on time, I would prioritise one speed/sprint session and if your capacity for sport needs work, eg being able to do repeated efforts, I would prioritise capacity/lactate threshold work.

And to be honest, you need both to help improve your Sports performance. Once you're able to complete those two sessions then I would allow a third run if you really enjoy the Running but the lesson here is think what your goals are and what's the most effective way to get to that result..

If you are unsure in where to start comment SPEED below and I'll share some tips to get you started.

Everyone needs this performance enhancer.....

SLEEP 😴

Why?

1. Sleep is when your body actually builds the strength you trained for.

2. Sleep debt kills your speed.

3. Poor sleep makes you more injury-prone.

Share in the comments your best sleep hacks... 👇