Fred Silcock

𝟮𝟬𝟮𝟲 𝗘𝗴𝘆𝗽𝘁 𝗙𝗮𝗺𝗶𝗹𝘆 𝗛𝗼𝗹 - Games, Funcle duties, 3 Breakfasts & the best Company throughout!⁣
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Until next year!

Wholesome vibes recently ☀️☺️ Great week in the bag getting some family time, training hard, welcoming some great new clients onboard the team & a quick 2 step in-between 🪩 Barca bound for the weekender ☀️

𝗔𝗽𝗿𝗶𝗹 𝗥𝗼𝘂𝗻𝗱𝘂𝗽 & 𝘄𝗵𝗮𝘁 𝗮 𝗺𝗼𝗻𝘁𝗵!⁣ ☀️🫁💪
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I’ve finally turned a corner with my 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 & 𝗿𝗲𝗵𝗮𝗯 journey, battling it for the last 5 years has been probably the hardest thing I’ve ever done. ⁣
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I’ll share more on that another time… but I believe this month was a pivotal point & it’s just the start. Thanks
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Team trip to 𝗠𝗶𝗮𝗺𝗶 to watch clients & friends in the 𝗛𝘆𝗿𝗼𝘅 over there. Some big results for some great guys 💪⁣
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Lots of 𝗰𝗲𝗹𝗲𝗯𝗿𝗮𝘁𝗶𝗼𝗻𝘀 in-between the hard work 🪩⁣
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Hosted a 𝗥𝗮𝗰𝗲 𝗣𝗮𝗰𝗶𝗻𝗴 & 𝗦𝘁𝗿𝗮𝘁𝗲𝗴𝘆 Workshop with the team .app
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Preparing for relaunch of the 𝗙𝘂𝗻𝗰𝘁𝗶𝗼𝗻𝗮𝗹 𝗘𝗻𝗱𝘂𝗿𝗮𝗻𝗰𝗲 𝗣𝗿𝗼𝗴𝗿𝗮𝗺 𝟮.𝟬 very soon.

Boat day in Orlando with the team after the Hyrox Miami celebrations

𝗧𝗛𝗘 𝗦𝗘𝗖𝗥𝗘𝗧 𝗜𝗦 𝗜𝗡 𝗧𝗛𝗘 𝗦𝗧𝗥𝗔𝗧𝗘𝗚𝗬 ♟️⁣
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In every race we only have a balance of energy to use.⁣
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How you spread that across a race means everything.⁣
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I was taught this by my mentor and it’s served numerous clients very well in competition⁣
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Most people are putting in max effort which feels like what we should be doing…⁣
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But it’s actually all about efficiency.⁣
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You don’t see top marathon runners with HR peaks and troughs throughout a race.⁣
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Keep a cool head, know your numbers, and execute like a pro. ⁣
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Well done to these two. Nailing their strategy and using the .app to keep them on target as they went. ||

Clients on the grind atm as we come to the business end of the season & been blessed with some sunshine ☀️ ⁣
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Finding some balance between training, feeding and a few beers with the training team in London. ⁣
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Miami & New York on the horizon. Closing out in Chicago soon after. It’s been a fun journey so far!⁣
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This is not just for Hyrox clients. Anyone looking to develop their strength and conditioning using our tried & tested formula, as well as becoming a smarter athlete - drop me a note and we can map things out. ⁣
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Getting the balance of performance, lifestyle and nutrition isn’t always easy but we provide the steps to help you transform at the pace you’re willing to go. ||

Cheeky training camp for client over in Dubs completed. Balanced some training in the sun, a couple of beers & incredible food! And watched England finally get a win 🏉 Bring on London Hyrox this weekend 🤙

Wholesome & not so wholesome times with the best people 🥰

𝗦𝗢𝗠𝗘 𝗥𝗘𝗖𝗘𝗡𝗧 𝗖𝗟𝗜𝗘𝗡𝗧 𝗪𝗜𝗡𝗦 🔥 Just a few snippets from the last few weeks in the training squad.⁣
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Lots more to add.⁣
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We have a really eclectic mix of personalities on board…⁣
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But one thing these guys have in common is consistency.⁣
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Some watch every tutorial I make, others go with more of a trial and error method.⁣
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Neither are wrong. Just turn up and turn it on! ⁣
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Let the results take or themselves whilst enjoying the daily/weekly/monthly habbits that get you there. ||

𝗪𝗘’𝗩𝗘 𝗚𝗢𝗧 𝗧𝗢 𝗞𝗘𝗘𝗣 𝗢𝗨𝗥 𝗖𝗢𝗠𝗣𝗢𝗦𝗨𝗥𝗘 𝗢𝗨𝗧 𝗧𝗛𝗘𝗥𝗘⁣
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Competition 𝘀𝘁𝗿𝗮𝘁𝗲𝗴𝘆 takes time to build. ⁣
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You need to know your 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵𝘀 & 𝘄𝗲𝗮𝗸𝗻𝗲𝘀𝘀𝗲𝘀, where to 𝗽𝘂𝘀𝗵 & where to 𝗽𝘂𝗹𝗹 around those.⁣
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This can be developed using your experience in 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴, 𝘁𝗲𝘀𝘁𝗶𝗻𝗴 & 𝗿𝗮𝗰𝗲𝘀.⁣
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HOWEVER, the one thing that’s often overlooked… the race day nerves and excitement.⁣
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The ego kicks in & we end up tossing the pacings out the window in order to do something we know will 𝗵𝗶𝗻𝗱𝗲𝗿 𝗼𝘂𝗿 𝗳𝗶𝗻𝗶𝘀𝗵 𝘁𝗶𝗺𝗲𝘀 𝗶𝗻 𝗿𝗲𝗮𝗹𝗶𝘁𝘆.⁣
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Learn to keep your 𝗰𝗼𝗺𝗽𝗼𝘀𝘂𝗿𝗲 in the heat of battle… ⁣
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𝗞𝗻𝗼𝘄 𝘆𝗼𝘂𝗿 𝗻𝘂𝗺𝗯𝗲𝗿𝘀, 𝗸𝗻𝗼𝘄 𝘆𝗼𝘂𝗿 𝗯𝗼𝗱𝘆, 𝗲𝘅𝗲𝗰𝘂𝘁𝗲 𝘁𝗵𝗲 𝗽𝗹𝗮𝗻 ||

𝗣𝗘𝗥𝗙𝗢𝗥𝗠𝗔𝗡𝗖𝗘 𝗪𝗜𝗧𝗛 𝗔 𝗣𝗨𝗥𝗣𝗢𝗦𝗘 🧠💪⁣
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I had the pleasure of hosting these 2 weapons down in London last week.⁣
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The aim.... to run them through our 𝗺𝗶𝗻𝗶 𝗛𝘆𝗿𝗼𝘅 𝘀𝗶𝗺𝘂𝗹𝗮𝘁𝗶𝗼𝗻 𝘁𝗲𝘀𝘁, formulated by myself & sports performance company
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We use this test for clients coming onboard for 𝟰 𝗸𝗲𝘆 𝗿𝗲𝗮𝘀𝗼𝗻𝘀:⁣
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▪️To give each client an 𝘂𝗻𝗱𝗲𝗿𝘀𝘁𝗮𝗻𝗱𝗶𝗻𝗴 𝗼𝗳 𝘁𝗵𝗲𝗶𝗿 𝗰𝘂𝗿𝗿𝗲𝗻𝘁 𝗽𝗲𝗿𝗳𝗼𝗿𝗺𝗮𝗻𝗰𝗲 𝗹𝗲𝘃𝗲𝗹, strengths & weaknesses⁣
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▪️To begin 𝘂𝘀𝗶𝗻𝗴 𝘁𝗵𝗲𝗶𝗿 𝘄𝗲𝗮𝗿𝗮𝗯𝗹𝗲 like a pro & implement this within their future training/races⁣
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▪️𝗣𝗮𝗰𝗶𝗻𝗴 𝗱𝗮𝘁𝗮 for Running, Row & Ski⁣
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▪️To inform 𝗶𝗻𝗱𝗶𝘃𝗶𝗱𝘂𝗮𝗹 𝘀𝘁𝗿𝗮𝘁𝗲𝗴𝘆 for training & races⁣
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It was a great day collaborating with people who embody the same values & wish to use principles to inform performance!⁣
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who founder of also talked through 𝗺𝗲𝗻𝘁𝗮𝗹 𝗿𝗲𝘀𝗶𝗹𝗶𝗲𝗻𝗰𝗲 training & shared his insights into how this should be trained in sprints, not relentlessly... resulting in burnout.⁣
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More to come on this.... ⁣
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Thanks for the awesome content. ⁣And for organising the whole thing & giving it full beans 🫁
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For those that are interested in 𝗵𝗼𝘄 𝘁𝗵𝗲𝘆 𝗰𝗮𝗻 𝘁𝗮𝗸𝗲 𝘁𝗵𝗲𝗶𝗿 𝗽𝗲𝗿𝗳𝗼𝗿𝗺𝗮𝗻𝗰𝗲 𝘁𝗼 𝘁𝗵𝗲 𝗻𝗲𝘅𝘁 𝗹𝗲𝘃𝗲𝗹 using this test..... don't be shy & drop us a DM. II #𝗙𝗦𝗖