Dark Horse Athletic Conditioning

AIM FOR SOMETHING

What's your goal? Training is not a sport.
It's a process. A process through which you enhance your mental and physical condition for health purposes, improvement of performance in a chosen sport, or in preparation for an event, competition, or other such challenge.

Some groups attempt to train endlessly at high levels of intensity and call it a "sport." They have even devised an annual games around the idea that the man or woman who can do the most repetitions of kipping pull ups and box jumps is a "champion." Being a champion of a training routine might be good for the ego but ultimately it's a dead end street. Overuse injuries proliferate in these kinds of training programs.

If you're going to be training hard aim to put that training to good use in the outside world in some way. The prospect of a future challenge or event will motivate you to give your best effort on any given day you set foot in the gym.

Before you start on your journey set some goals. Goals are the driving force behind where you want to go and what you want to achieve.
Make them as specific as possible so you have a clear image in your mind to work towards. Review your progress at regular intervals to ensure you stay on track, but also allow some room for changing things up should you find you're stuck at a training plateau or really sore from a tough session.

Know in your heart that when you
turn up on the day at the start line for your road race, adventure holiday, boxing match, triathlon, etc that you've put in the necessary work beforehand to perform at your best.

Real confidence comes from being well prepared.

Photo: My client Christina Collins,
Founder of Fitfinder.HK

SOFTEN THE HARD STUFF

It's good to be strong. But counter balance "hard" type training with an activity that allows your nervous system to integrate "soft" energy and relaxation. Swimming, Yoga, soft style martial arts, dance, etc. Learn to conserve energy during movement. Learn to flow. Strength and power can be found in relaxed movement too. If all you do is manifest tension from lifting heavy weights or train to exhaustion you're going to be in trouble down the road. And if you're not training for the Olympics don't smash your body to pieces in pursuit of some nebulous goal. Only you will have to live with the injuries. Training should preserve the body not destroy it.

Hard work! Breathless.

Strength in many forms.

PULL!

UP!!!

Squatting deeply has numerous positive benefits chief of which is the effect it has on strengthening your entire structure: Legs, back, abs.
If you're office bound and stuck behind a desk for most of your working day
these muscles suffer from a lack of proper use. The deep squat is a great way to build and restore strength and flexibility in these important areas, and
help to reintegrate them into a single unified whole.
Here's Sophie during her warm up effortlessly moving through the full range. Once you've been properly and progressively prepared for it
squat deeply to get the full benefits.

If you're healthy and you have no joint problems always train movements through the full range of motion. You'll recruit more muscle fibres, build flexibility, positively stimulate the nervous system to make greater adaptive changes, and promote the burning of more fat cells through increased training intensity.
It's hard work but it's well worth the effort.

Dark Horse Athletic Conditioning client
Christina putting in that outdoor work this morning.
Hard work + Dedication + 100% Focus =
RESULTS. There's no other way.
GET YOUR GAME FACE ON!

AIM FOR SOMETHING

What's your goal? Training is not a sport.
It's a process. A process through which you enhance your mental and physical condition for health purposes, improvement of performance in a chosen sport, or in preparation for an event, competition, or other such challenge.

Some groups attempt to train endlessly at high levels of intensity and call it a "sport." They have even devised an annual games around the idea that the man or woman who can do the most repetitions of kipping pull ups and box jumps is a "champion." Being a champion of a training routine might be good for the ego but ultimately it's a dead end street. Overuse injuries proliferate in these kinds of training programs.

If you're going to be training hard aim to put that training to good use in the outside world in some way. The prospect of a future challenge or event will motivate you to give your best effort on any given day you set foot in the gym.

Before you start on your journey set some goals. Goals are the driving force behind where you want to go and what you want to achieve.
Make them as specific as possible so you have a clear image in your mind to work towards. Review your progress at regular intervals to ensure you stay on track, but also allow some room for changing things up should you find you're stuck at a training plateau or really sore from a tough session.

Know in your heart that when you
turn up on the day at the start line for your road race, adventure holiday, boxing match, triathlon, etc that you've put in the necessary work beforehand to perform at your best.

Real confidence comes from being well prepared.

Photo: My client Christina Collins,
Founder of Fitfinder.HK

COMFORTABLE?

There are different kinds of comfortable in training.

There's getting comfortable with a move or technique after consistent practice so it feels "natural" to perform. Right kind of comfortable.

There's getting comfortable with a training routine or program you've been doing since the dinosaurs walked the earth. Wrong kind of comfortable.

Then there's standing around talking, messaging on your smartphone, looking at yourself in the mirror for fifteen minutes comfortable. Definitely wrong kind of comfortable.

There are many other things in life you could be doing instead of "hanging out" at the gym.

So don't hang out. WORK!

Get your work DONE and then LEAVE!

Wrong kind of comfortable is of no practical use. It signals the death knell for any progress.
Get out of your comfort zone and be honest with your efforts. Try leaving it all on the gym floor every time out. You'll be amazed at how quickly you improve.

In gym or training terms if you're the wrong kind of comfortable you'll never improve. If your sessions or routine are comfortable for all the wrong reasons they've likely outlived their usefulness and you need to make changes if you want to make progress.

I'm not saying training can't be fun.

Wait a minute. Yes I am!

Training for improvement is not fun!
It's hard and UNCOMFORTABLE!

It's only fun when it's over and you get to bask in the afterglow of what you achieved in that hour or on that day.

It's a great feeling. Knowing you've worked hard and given it your level best. Knowing you didn't lie to yourself on the gym floor or at the running track.

While other people are standing still you're moving forward. While other people try to find any distraction so they don't have to make an honest effort you've pushed onward into new territory, and discovered new capabilities borne of hard work and properly applying yourself to the task at hand.

Remember. If you want to improve?

The WORK is the thing.

It's UNCOMFORTABLE!

Get the work DONE and LEAVE.

You've got a life to live.

Photo: my client Christina Collins, founder of Fitfinder.hk

USE IT OR LOSE IT

As human beings we gravitate towards comfort.
Especially in the technologically advanced age in which we live nowadays.

But if we always take the path of least resistance the mind and the body can grow lazy and weaken because of it.

We're built to move. We're made to be active.
As a result increased energy and mental clarity are natural byproducts of a quality regular physical training regimen.

THE MORE THINGS CHANGE
THE MORE THEY STAY THE SAME

In today's rapidly changing and dynamic environment new technological advances are occurring all the time.
However, the human body still follows the same physiological principles it always has since time immemorial.

Subject it to appropriate levels of physical stress and it gets STRONGER.

A smartphone or a laptop can't do that for you.
Neither can a fancy car.

Bottom line?

Don't take it for granted.

BODY AS A VEHICLE

Think of the body as the vehicle that carries you through your life. You want to keep it running as well as possible for as long as possible.
Repeatedly having to take it to the garage can get expensive.

Following a basic, well-rounded exercise regimen on a regular basis can go a long way to help keep your body in good working order and also help you to remain physically capable and independent.

If you're looking for a reason to start consider this:

It's a well documented fact that lifelong physical exercise delays the onset of age-associated skeletal muscle decline.

It's all good.

THE ONLY WAY IS UP

Make regular exercise done in the right way a lifestyle habit. The benefits are too important to ignore.

Whatever your level start there and work your way forward to getting progressively better over time.

Indoors or outdoors doesn't matter.

Get moving.

Challenge yourself. Comfort is way overrated.

Photo: My client Christina Collins,
founder of Fitfinder.hk

BOXING TRAINING

One of the things I love about boxing is the fact that you can't pretend to be someone or something you're not.

HERE'S THE THING

When that bell rings you're going to find out who you really are. All masks fall away.
Win, lose or draw you're going to find out a lot about yourself.

Boxing teaches you to deal with fear.
To be calm under pressure. A very useful attribute to possess in other areas of your life.

If you learn to box properly, dealing with fear is part of the process of acquiring skill. Even if you're training for fitness, and not to fight in open competition, learning boxing without sparring is akin to learning to swim on dry land.

It doesn't work. It can't work. You have to experience getting in the water to really understand what swimming is all about.

POSITION AND TECHNIQUE

The way you stand and hold your guard will signify to the experienced opponent whether or not you know what you're doing or if you've learned bad habits from someone who was never taught properly themselves.

Every punch you throw and every defensive move you make comes from the basic position.
If it's incorrect you create a world of potentially painful problems for yourself.

Why?

Because you'll telegraph everything you attempt to do to your opponent.

For example, dropping the non-punching hand when you throw a punch. A big no no.

Fix the little things to make big improvements in your overall game.

Or pay the price when faced with a real life opponent hell bent on making you pay for your mistakes.

Box on.

MENTAL FOCUS IN TRAINING

Photo: My client Christina. Owner of Fitfinder.hk

You've made the effort to turn up for your workout. You packed your gym bag the night before. Workout gear? Check. Water bottle? Check. Training shoes? Check. But something is missing. You've left the most important thing behind somewhere. What is it?

P.M.A

Proper Mental Attitude

YOU AGAINST YOURSELF

There can be no progress without consistent effort, proper mental attitude and the appropriate level of hard work. You only get out of training what you're willing to put in. Improvement is only possible with the required level of concentration and determination.
Contrary to what some sources would have you believe, THERE ARE NO FIVE MINUTE MIRACLE FIXES.

Whether you're weightlifting, swimming, boxing, etc to do something well, and avoid injury, the proper mental attitude is key to achieving the results you want.

UTILIZE YOUR MIND TO PROGRESS

Time away from needless distraction is a good thing. Instead use that time to get back in touch with who you are through rediscovering your physical potential.

Give yourself a rest from the ceaseless flow of the information highway. Allow your mind to reconnect with your body through an appropriate regimen of physical training. As a result you'll be stronger, have more energy with which to enjoy more active time with your partner and/or family and enjoy better quality sleep.

You'll progress faster towards your fitness goals if your mind turns up to your training sessions when you do.

Training without the proper mental attitude will yield negligible results. Bring your mind with you and utilize it properly to reach for and attain the next level of self improvement.

Building Blocks of Effective Strength Training

A house needs a strong foundation if it's going to remain standing for many years. If you're going to be participating in any kind of intense physical training program then the human body should be no different. Build a strong foundation first. Or pay the price through injury later.

Build Flexibility in Tight Areas

Sacrificing range of motion (ROM) and adding tension to already tight areas is asking for trouble and is a foolish strategy.
Build and maintain a good ROM in your major muscles and joints and then work on moving well.

Mobilization - An Often Overlooked Area

Mobilization is about developing good levels of range and control as you move through space utilizing your own bodyweight as the vehicle for resistance. If you're having difficulty controlling your structure during bodyweight exercises you've got no business adding any external weight to your frame. Mobilize your muscles and joints and build control in your movements first. Building structure and control will protect you from injury when you progress to adding external weight to the body in whatever form.

Main Points:

1) Work through a full range of motion with all your movements.

2) Complete the movements with the proper physical control and mental focus.

3) Introduce more advanced or dynamic movement only when you've built the required levels of strength, control and structure.

Doing the basic things well will protect you from injury and enable you to progress towards higher levels of performance in your training and your chosen sport whether it's recreational or competition based.

The Dark Horse Athletic Conditioning philosophy revolves around training smart while training safely towards individual goals. Time in the gym or at the track is all about enhancing and complementing the other things you do in your life. It makes sense to get things right at the beginning. Anything else would be a waste of time.