Making Athletes

Last week before Hyrox Manchester

How you prep your final week is on you

Do it your way

There are no right or wrongs unless you copy somebody else

Train when you feel you need to but leave some gas in your legs

This is your taper week train to feel good

Be ready to go

No pressure - no stress

Just ready to leave it all out in Manchester and come back to gods own county happy with yourself

Enjoy the build up and comp

That should be the ultimate aim everything else will take care of itself

🚀🚀💪💪

Might need to change your thinking

Is your bro training really helping you perform at your best

Or are you kidding yourself - you think you are working hard but its with the things you enjoy - the fluffy things.

Not what makes you better

Do you want things easy or do you want to improve ??

The choice is yours….

EMOMS again - I will like them !!

2024 they will be great !!

Here to help if you struggle to program the right conditioning for your needs and goals

Be consistent and do the basics well

Don’t listen to fads and the sh*tty little methods that might work or might not work.

They won’t work if you don’t get the basics right

Do the basics that are proven to work and give it time

Then try the rest

If you are ready to improve your performance long term and want to create a body that will last a lifetime get in touch for coaching

Right let’s put the pies down and get cracking

What a Xmas it’s been

But it’s time to get back to work

Join us in the new year for our 8 week build program

Our first program of the year focuses on getting you a rig and the nutrition to do it

So that means functional body building

We will squat, lunge, deadlift and carry

We will bench, chin and military press

We will row, ski, bike and run

We won’t lose our functional groundings

Buy there will be a bodybuilding style with high reps and plenty of pump

Getting a rig means losing fat and gaining muscle so nutrition will play a big part of program and we will teach you how your nutrition has to mimic your training and compliment it not detract from it.

The program is fully based online, so you can train at time that suits you - there are no restrictions

We start the 5th Jan with our first meeting

DM us now to join us

How you do anything is how you do everything

Everything matters if you want to perform at your best

It can’t cripple you it has to inspire

The standards you set when you are just by yourself are the standards you see when it matters

The smallest improvements, the smallest details could have the biggest impact

Everything matters so do it well

The British cycling team made marginal gains popular – they attributed their success to this principle

Their mission wss to make things better by 1%.

To seek improvement in everything

And they did they made tweaks to everything

To the bikes, to the clothing, their training, how they recovered, what they did on there rest days

They changed everything they could to get that extra edge

Because they knew once they added up all those gains it would matter

And look what happened gold medal after gold medal

Performing when it mattered

So like anything when somebody does something well

People start to copy

Everybody started to look for marginal gains – it became the buzz word

People would spend vast amounts of money on the latest gadget to improve

It was all about the 1%ers

People misinterpreted the benefits of marginal gains

They thought it was the icing on the cake fluff – the tip of the pyramid techniques

The massage guns, the apps, the gadgets, the clothing, the monitoring system

These are not marginal gains to help you become an elite performer.

This is fluff that MIGHT help.

Marginal gains is getting the basics right first, over and over again

That over time make a huge difference in performance and getting these right is key

Doing the right thing and making the right decision time and time again will give you such belief in yourself

Your performance in anything will boost

You will develop a real passion for getting better

You will find new ways to improve

You will become more dedicated

You will educate yourself more

You will work harder

You will build more confidence

You will increase performance

This is marginal gains

Pick actions that you can improve on, that will have the biggest impact on performance and do them well over and over

It helps you create confidence it will improve how you think about yourself which then creates the snowball effect

Do the little things perfectly

This will make the big stuff better

Marginal gains is what other people class as luck

We are giving our pre season plan away for free

Are you wanting to try a different training program that WILL improve both fitness and strength then try our pre season plan.

It’s a 4 week introductory program to get people strong and fit

It’s perfect for 2 types of people

Those who are looking to get more out of their training but not sure how to program it , you want go from the bro splits into a more athletic way of training

Or

Rugby players who are just entering their post season and want a different program to follow that will keep you fit and strong ready for pre season.

Use the link below to sign up

https://app.fitr.training/p/OctStrong

It comes with clear instructions and exercises demos on how to follow the program

It downloads straight to your phone so you can have it in hand when you are training

And the best but it’s completely free if you use this code

PreSeasonPlanFree

Time to get working…

Here is the link again

https://app.fitr.training/p/OctStrong

Fitr Fitr - Remote Health and Fitness Coaching Software

Protein is important for muscle mass

No matter what your goal you want to be able to recover well from your training

Overall protein content for the day is crucial for this.

Here are 2 easy ways you can keep your protein content high without having to track

Number 1
Have a whey shake for breaky and supper - book end your days with this.

Easy way to add 80-100g of protein per day (obvs this will depend on your body weight how many scoops you actually have)

Number 2
Make sure 2 out of 3 meals contains a rich protein source such as fish, poultry etc..

If you have one portion of fish for lunch and chicken breast for dinner that’s another 50g at least to your protein quantity for the day.

If you hit both of these goals plus the other foods that you eat it ensures your protein content is high to enable adequate recovery between sessions and increase the effectiveness of your training.

Want to gain strength and hypertrophy at the same time ?

Try this..

This method can we used on multiple exercises we are showing you on the DB Bench Press

It’s the 5-10-15 method

Lift heavy weight x 5 (use a weight that is roughly 6-7rm weight)
10sec rest
Lift moderate weights x 10 (use a weight that is roughly 12rm)
10sec rest
Lift light weight x 15 (use a weight that is roughly 15-17rm)
90-120sec rest

Perform 3 rounds

The aim is to increase your 5 rep weight and maintain your 10 and 15 rep weight.

It’s a great way to increase both strength and hypertrophy

This is high volume so only use for 2-3 weeks

Great to use in the off season or early pre season…

Your bro splits aren’t working for you

Don’t do them because everybody else is doing them

Or even worse you don’t like doing legs so its easier to just put all legs on one day so you can enjoy the rest of your session doing arms and chest

It doesn’t work I’ve been there

You need to be training each muscle group twice per week for a set volume of 12-20 sets per week to get the biggest benefits for muscle hypertrophy

So chest on Monday, quads on Tuesday etc.. isn’t the best way to increase your muscle mass

Don’t do it just because big Dez from ultra is doing it and he looks good on insta

Big Dez could also be eating plenty of “chicken” to help with training goals - you never know.

Have a goose at this research paper from Brad Schoenfeld who is pretty much the world’s leading expert when it comes to hypertrophy if you don’t believe me

“The current body of evidence indicates that frequencies of training two times per week promote superior Resistance Training Frequency and Muscle Hypertrophy compared to one time per week.
It can therefore be inferred that the major muscle groups should be trained at least twice a week to maximize muscle growth;”

So it might be beneficial to ditch the bro split and start training more like an athlete

Train full body or split upper and lowers on multiple days to get the right volume throughout the week.

The volume over the week is key

An interesting side note is that they found periodisation to be an important indicator for long term success

Don’t think you have to train hard all the year round

To avoid injury and overtraining its important you also structure your training to have easier and hard weeks

Again the special chicken Dez might be taking will help him train hard every week

But for us who wants to train smarter and have a purpose about how we do things then structuring the week to get the right volume for muscle hypertrophy and giving ourselves down weeks in the process might help us get the results we always wanted !!

If you want to move away from the bro splits and start training like an athlete get in touch and we can show you how we program for the week based on your goals.