Sometimes your clients surprise you with their progress.
Jake was meant to finish this cycle with his first 200kg lift. Instead he carried on to a massive 220.5kg making this a 30kg PB.
These are the moments you live for as a coach, the big payoff from all the hardwork that goes in; there’s nothing better.
Halfway through another deadlift cycle, Jake cruised through 5 x 3 of 183kg.
The goal next week will be to finally hit the big 200kg.
If you’re looking to get stronger, fitter and more confident message me now for coaching.
Got my goals for 2022 sorted:
➡️ deadlift 200kg
➡️ squat 150kg
➡️ bench 100kg
➡️ reach 80kg bodyweight
➡️ run bath half in less than 2 hours.
In reality my lists of goals are much longer but these are my priorities for now. The next step is to break these down into smaller achievable steps and start working towards them.
Do you know what your goals are for 2022? If you need help getting started dm me for help.
Proud moment here.
🔥160kg squat PB🔥
Jake has been working for the last few months on building his foundations up and this is the result.
Since his last max attempt Jake has added a massive 20kg onto his squat with more in the tank aswell. Technique also improved massively which is super important to keep progressing.
Jake works with me as part of improving his performance at hockey and the leg strength developed here will carry over to the pitch, improving his speed, stamina and resilience to injury.
If you want to train to get better for your sport or just move better and feel better then DM me for coaching now.
Focus on your weak points!
If you’re looking for quick results then focus on the things you’re not good at. This will force your body to adapt the most.
If you’re looking for fat loss in particular this is even more true as you will burn more calories moving inefficiently.
Here I’m doing dumbbell thrusters (a squat and overhead press)
A few weeks ago I had to do these with 20kg dumbbells in a fitness challenge and they nearly broke me, now they’re part of my routine because that was a clear weak point for me to work on. Hopefully in a month I’ll be moving those 20s without suffering.
Looking to get stronger and fitter then message me now for coaching.
Big win for @jimoakes79 here!!!
🔥115kg deadlift🔥
Jim has had ongoing problems with his lower back since we started. The deadlift has been a cornerstone of strengthening his body, particularly the lower back.
Here you can see the result of Jim’s hard work. Big lift, excellent form, no fuss.
Super proud of you and all your hard work!
Big win for @jimoakes79 here!!!
🔥115kg deadlift🔥
Jim has had ongoing problems with his lower back since we started. The deadlift has been a cornerstone of strengthening his body, particularly the lower back.
Here you can see the result of Jim’s hard work. Big lift, excellent form, no fuss.
Super proud of you and all your hard work!
Why do strength training?
Other than the obvious ‘to get stronger’, strength training has so many other benefits.
Fat loss
It’s great for fat loss, as it helps you burn more calories in a day sometimes increasing energy expenditure for up to 48 hours. Cardio is great for fat loss, however its monotonous, and difficult to improve progressively ,while strength training can be easily scaled by changing reps, sets, rest periods or weight. Also strength training will encourage your body to maintain muscle and lose fat when dieting, particularly when combined with a high protein diet (1.5-2g/kg bodyweight/day).
Movement
Properly applied Strength training teaches you proper movement patterns for the strongest and most stable lifting. The better you can move and control your body in any direction the less likely you are to injure yourself, which is always great. A strong body also moves efficiently making everyday tasks easier, meaning you don’t have to be exhausted after a day of work, giving you more energy to do things you enjoy.
Mental health
Exercise in general can make you feel better (endorphins FTW) but strength training has a wonderful way of making you feel like a boss. I’ve yet to meet anyone who doesn’t walk away smiling after pick up the heaviest thing they’ve ever lifted. It’s empowering to know you can do that, and makes you feel more confident.
All of my clients, as they become stronger, are less bothered by how they look and more focused on finding out what their body can do. This little shift in mindset will do wonder for your happiness.
Food
My favourite part of strength training; you get to eat more food. As you progressively get stronger your body requires more energy to maintain and repair itself, meaning you are able to eat more food without gaining weight or lose weight with less restriction.
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Here we have my client Sophie maxing out her Trap Bar Deadlift at 123kg. Since starting 2 months ago, she’s lost 11kg(24lbs) but h
🔥 New deadlift PB 🔥
185kg (407lbs) my first lift in the 400lb club.
Another months cycle of deadlift and a big win for me. Honestly so pleased with this as you can see how hard it was for me.
Now a little break to work on some other lifts, let’s see what comes next.
‼️Great job from @blacksam1734 today‼️
Sam surprises me every week with his progress this week hitting 55kg squats for the first time, and they’re looking solid.
Sam’s looking to pack on some muscle and get stronger and building up his squat is perfect for this.
Well done mate.
If you’re looking to improve your squat or you’re interested in coaching then message me now to get started.
Becky blitzing her way through deadlifts this week. Building volume and strength with 5x3.
Next week we’ll be dropping down to singles to hopefully find a new PB
Message me start your journey to become a stronger, healthier and more confident version of yourself today
Plyometric triple jumps
Plyometrics are a style of training which uses various forms of jumping/hopping to practice maximum force output. They can either be used as a warm up to prepare you for heavy/explosive lifts or as part of training.
The broad jump/standing long jump is an ideal variation, due to the horizontal force production, for clients looking to improve their sprinting or as a warm up for hinge focused days (RDL, Deadlifts, etc.).
The slo-mo here lets us see how Jake absorbs the energy from one jump and can redirect the energy into the next jump to propel himself further along. This applies to all forms of movement from walking, jumping to sprinting. That conservation of energy allows for faster running but also a more efficient running pattern, as you don’t bleed energy with every step. This is crucial in match sports where players have to play until a time limit, but also beneficial to daily life as moving efficiently means less fatigue from a normal day.
Message today for coaching enquiries and we can get you started to being your best self.
