Enhanced functional training for faster Ripped results. www.JukeGyms.com
Physical Competency Assessment (PCA) for aspiring pro-boxer @jay_smithpt
in his first Strength And Conditioning session💪 8 weeks until fight night 👊👊
It's essential that athletes are able to control basic movements and that these movements are assessed at the start of a training plan. Jay has a lot of movement efficiency work coming up to suppliment his boxing training and strength sessions! *
#Sculpt #StrengthAndConditioning #Boxing
Our Sale based therapist @shannonthomasxox
has an introductory offer.
If you are based in South Manchester near our @crossfittrafford
clinic take advantage of our limited time discount and say hi to our new therapist Shannon.
Sports Therapy treatments, rehab sessions and sports massage treatments available.
IF YOU DON’T SACRIFICE FOR WHAT YOU WANT, WHAT YOU WANT BECOMES THE SACRIFICE.
A good work ethic isn’t something I’ve always had, particularly in my younger years. I didn’t realise the importance of not only showing up, but showing up and going over and beyond. I now know how important it is to give 110% in your work life. I don’t just want to be okay at my job - I want to be GREAT at my job. I want to continue learning and expanding my knowledge, but nothing comes easy.
If you aren’t willing to put in that extra hour, someone else will. They will work that hour, they will call that extra person when you put the phone down. They will send that extra email when you’ve closed your laptop. Always, work harder, persevere, ask questions, and put your all into everything you do!
TB to sunnier days at @popup_fitness
Wearing head to toe @puma @pumawomen
#behungry #perseverance #workethic #workhard #sacrifice #workforit #purposedrivenlife
Reckon it’s about time we got these fun ‘tings out a bit more!!! Here’s a little #tbt
when 1 of my oldest & bestest mates Joseph Budden came home for his stag-do back in June....rocked up....climbed up....legless..... (not pissed!!?! That was later!!?) without any warm-up!!! #bandit
He actually did it twice but I missed the first go!!! But, luckily for YOU ALL, he lives in France!!! So it’s ‘null n void!!?!’ The challenge still stands!!!? Who WILL be the first ‘U1:2’ Crew’, to ‘high-5’ the beam?!? (Not with their head!!!) 🤣🤣🤣 Possible prize for whoever conquers first!!! THIS WILL NOT BE THE ONLY FOCUS OF THE SESSION for those thinking ‘pointless me going then innit....’ Bring in the blisters.....!!!!?! 💪🏻💪🏻💪🏻 MONDAY
6:00-6:45am - EB BPM
OPEN GYM - message for times
9:30-10:15am - Simple Circuits
5:15-6:00pm - Simple Circuits
6:15-7:15pm - Kettlercise
7:30-8:15pm - Strength & Conditioning
Sunday sign-up 🙌🏻 get involved guys....REMEMBER classes are only running til Weds this wk so GET THEM IN NOW!!! https://goteamup.com/p/1731831-fitness-u-12/
#rope #climbing #challenge #legless #on #letsgo #best #mate #life #monday #whowillwin #winner #strength #conditioning #strengthandconditioning #unbeaten #12 #u12 #bpm #earlybird #spinning #simple #circuits #kettlebell #bookit #getinvolved #holiday
Enhanced functional training for faster Ripped results. Get your SWATmine and throw it into the mix. www.SwatMine.com
Working on a variety of starts with Max before my lift. What are your goals, what are you trying to accomplish? 4x10 4x15 4x20 For every 10 meters (yards) sprinted you should allow for 1 min recovery, for your CNS to recover so you have a chance to hit 95% or higher of fastest time. If you don’t, your not training for speed. You are doing a form of conditioning that takes probably just as long to recover from as speed work. #sprintordie #bethehashtag #signalovernoise #strengthandconditioning #doberman @maximus_the_doberman0204
“The Eyeball Test”
The best athletes in the world, move with such ease and fluidity. Whether it’s a defensive back flipping his hips, or an Olympic swimmer gliding across the pool, there’s some type of beauty to it. ➖➖➖➖➖➖➖➖
In my gym, I started something called the “The Eyeball Test.” How you move, and how you look while you move, definitely speaks volumes for what type of athlete you are. When my athletes are performing a drill, I’m constantly letting them know if they passed or failed “The Eyeball Test.” If they performed the exercise efficiently, and looked good in the process, I let them know they passed. Just completing, or “getting through,” a plyo, a lift, or some type of speed work, isn’t good enough. You need to be able to carry out proper technique, regardless of the exercise. Learn how to move! Be easy on the eye!
#rcperformancetraining #strengthandconditioning #gym #athlete #sports #training #work #train #workout #exercise #health #fitness #fit #coach #trainer #personaltraining #lift #move #weightlifting #plyometrics #speedandagility #technique
If things start to get a little stagnant in the gym, you can do a few things to help.
You can change your routine and do something different, maybe try a different type of training. -
You can train with different people, maybe hire a personal trainer to motivate you during your sessions.
Or you can take a break.
Just like everyone else, things got a little stagnant for me as really the only significant time off from the gym that I have is during the summer when I go on holiday.
If you’re someone like me, who enjoys going to the gym and someone who makes the gym a priority in their daily routine then it can sometimes feel repetitive after a long period of time. Taking a break really helps and makes you remember why you enjoyed training in the first place.
So if you’ve tried changing your routine, doing something new and it only helps for a small period of time. Take a break. A week or two will usually help and you’ll come back feeling hungrier than ever to achieve your goals.
#strengthandconditioning #fitness #personaltrainer #gym #sustainableliving #trainhappy
6s and 5s on an Eleiko WL bar/plates
Squats- 485lbs for 5x6 @8
Deads- 500 for 4x5 @7
This was for my third squat/second deadlift day this week. Building up to a rep max this next week, and reducing the volume slightly this next week. —————————————————
Small volume reduction/slight reduction of intensity(i.e. 1-2 sets dropped, intensity drop 80-70%ish) is a version of a deload I prefer compared to the typical large intensity/ volume(i.e. 50% working sets/drop from 80-50% intensity). I rarely deload anymore, but when I do I prefer this as I seem to perform more optimally afterwards.
Northeast Regionals squat recap. 3rd 523.56lbs, 2nd 512.54lbs, 1st 496lbs. At 87.5kg/ 192lb body weight. Hit a meet PR on squats by 16.5lbs and was a great start to the day. This meet was super chaotic.
Dunno why some coaches have football players run at full velocity making claims that they need to hit the highest peak in a straight line to jack their heart rate up like they would in a game. First of all they never even reach their peak in a game due to the plays being to short and their equipment weighs 20lbs and they never run in a straight line because they always have their heightened senses on avoiding the defense running diagonally not vertically majority of the time. Also no NFL athlete benefits from agility ladders any NFL strength coach will tell you that. It's not realistic nor does choppy little footsteps like the icky sticky's transfer over to their sport. Food for thought. #nfl #strengthandconditioning #bullshit #hawaii #functionalfusion
Glute medius activation.
Lying on your side and doing side abductions is not what the Gluteus medius is for.. the most important pattern the gluteus medius is being a key player is the one we need the most, the ability to walk!! If you cant stand on one foot and put your sock on without taking a tumble.. yet your routinely squating big loads...well your in line for an injury.
So in this rather wobbly. Poor representation you can see the elements of instability in my knees. A high knee drive followed by a combination of a skater squat and a curtsey lunge where you cross the foot behind the lead leg before carrying on the pattern.
If your a trainer and you want to get more advanced clients loading heavy..get them away from the booty band and get them doing these and hip aeroplanes.. strength is a skill..and dynamic correspondance is when you find a movement that has carry over into strength and load on the big lifts..heres one to start with.
Stay strong, coach Fletch.
#grasppfitness #strengthandconditioning #glutemedius #singleleg #getstrong #squats #ptcourseproviders
CLEAN UP YOUR SQUAT
Do you have issues when you squat? 😬
Like, maybe your knees cave in, or your butt shoots straight out behind you, or your lower back rounds, or your shoulders round and you look down, or your chest collapses…
Sound familiar? Besides a possible injury, doing this means you’re not getting nearly as much as you could out of one of the best exercises there are- a weighted squat.
(PS- if you can’t do it right with a dumbbell, you deeeefinitely shouldn’t be doing it with a barbell)
This exercise I’m showing here isn’t a cure-all, but I’ve found it to be very effective in helping fix a lot of squats. (Note: there’s no overnight fix. What this can do is help to create proper muscle recruitment patterns, leading to a better squat)
Put a band right above your knees and get into a squat position: feet slightly wider than shoulder width and toes turned out no more than 45 degrees.
Hold a (heavy enough!) dumbbell in a goblet position, with your chest UP. Keep your core tight, and squat.
This exercise helps to neutralize your spine and place your hips and knees in the correct position to move through the squat pattern properly.
Think about pushing your knees out against the band. Lower SLOWLY into the squat, keeping the glutes and core tight with chest up. Try taking about 5 seconds to reach the bottom of your squat.
Stop descending BEFORE your lower back starts to round (this is called “buttwink”). Then hold this position for 5-10 seconds before pushing back up to standing as powerfully as you can, keeping all the aforementioned muscles engaged.
Even if you don’t have issues with your squat form, this can be pretty freakin hard and will get your lower body on fire real quick. Try it out!!
#movement #mobility #flexibility #fitness #homeworkout #animalflow #bodyweighttraining #bodyweightfitness #bodypositive #frc #functionalrangeconditioning #onlinetrainer #beginnerworkout #beginnerfitness #workout #yoga #flow #bodyimage #crossfit #strengthtraining #strengthandconditioning #bopo #exerciseoftheday #movewell #gymnastics #calisthenics #yogaeverywhere #bodypositivefitness
8s and 6s feat some super whippy bars, and an air conditioned gym.
1)squat 445lbs- 4x8 @7
2)bench 280lbs - 4x6 @7
.....and lost count/concentration-because someone got in the way of the vid.
1 week apart, today’s session was in an air conditioned environment, I have learned that temperature can play a role in RPE(depends on the athlete) as well as recovery. Todays session seemed significantly easier during the set(compared with non-air conditioned), and recovered in under 3 mins per set (compared to 6-7). This is very subjective and can vary on the athlete. I seem to perform more optimally in a cooler environment, and some may prefer the opposite. In my opinion this can be trainable, as I am now more accustomed to the warmer training temperatures since moving(i.e. performing better in a warmer environment).