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Permanently closed.

07/07/2025

CREATINE IS BAD FOR YOU.

That’s what people still say
Even with over a 1,000 of human studies proving the opposite.

Let’s be clear...

✅ It builds strength and power
✅ It helps you recover faster
✅ It improves output under fatigue
✅ It even supports brain and bone health

And no, it’s not just for bodybuilders
HYROX athletes, endurance runners, women, men, beginners, 40+, 50+, 60+
Everyone benefits.

Worried about side effects?
Take 3–5g daily
With food, not just water
Reduce to 2g or split the dose if you get bloating
No need to load
Just stay consistent

You’re not too old
You’re not too late
You’ve just been misinformed

Creatine works
Most of you still aren’t using it

—

06/07/2025

🔥 50/50 | IT ALL ADDS UP

Partner Pressure With Added Time
The slower you go, the more you owe.

50/50 is where pace becomes pain.

⸻

Work converts into consequence.
Your output controls how much AMRAP hell you both face.
Every second counts — because you’ll feel every one of them later.

⸻

Round 1
➡️ P1: 1km Ski (record time in full minutes)
➡️ P2: 1km Row (record time in full minutes)
Add both times together
That’s your AMRAP time

AMRAP (shared work, 1 person moving):
30 Burpee Broad Jump
25 Push Ups
20 KB Goblet Squats
15 KB Floor to Sky
10 Burpees

⸻

Round 2
➡️ Swap machines
P2: 1km Ski
P1: 1km Row
Same rule — add together, earn the work time

Repeat the same AMRAP list

⸻

The slower you go, the longer it lasts.
You decide how deep it gets.

If you use this workout as your own, credit the creator

01/07/2025

THE HIDDEN COST OF MODERN FITNESS
Too strong for your joints. Too fit to recover.
And no one’s talking about it.

You’re chasing more: more sessions, more weight, more burn.
But your body’s cooked. Your joints ache. Your recovery sucks.
This isn’t resilience. It’s poor programming with a shiny filter.

→ You don’t need harder work. You need smarter strategy.
→ You don’t need more sessions. You need better progression.
→ You don’t need another cookie-cutter plan. You need a coach who knows what the hell they’re doing.

Start asking better questions. Your future self moves how you train now.

30/06/2025

You chose this. The early starts. The sore legs. The sweat. The discomfort.
You don’t have to do any of it — but you do.
Because progress doesn’t come from comfort.
It comes from showing up, day after day, even when your body’s screaming.
What a privilege it is to suffer for a purpose you picked.

28/06/2025

1. “Why Zone 2 Matters for Endurance”
✅ Correct.
Zone 2 training (aerobic threshold) is essential for building mitochondrial density, fat oxidation, and aerobic efficiency. “Train slow to go far” isn’t a slogan—it’s physiological reality.

2. “Backed by Science” References
• Seiler’s 80/20 Principle
✅ Correct.
Stephen Seiler’s studies (e.g., Scand J Med Sci Sports, 2006) consistently show elite endurance athletes perform ~80% of their training in low-intensity zones (Zone 2) and ~20% in high-intensity.
• San Millán & Brooks (2018)
✅ Valid.
Their research (Sports Medicine) confirms Zone 2 increases mitochondrial biogenesis and supports fat metabolism—key for endurance.
• Holloszy & Coyle (1984)
✅ Landmark study.
This foundational paper showed that aerobic training boosts oxidative enzyme activity, improving lactate clearance and endurance performance.

3. “HIIT Works Short Term”
✅ Accurate with nuance.
Studies (e.g., Weston et al., BJSM 2014; Bacon et al., Sports Med 2013) show HIIT increases VO₂ max faster than Zone 2 but with higher CNS fatigue and injury risk. Great for a short phase, not long-term base-building.

4. “The Truth” – Zone 2 is Your Foundation
✅ Strong statement.
Zone 2 builds the aerobic base needed to support higher outputs later. HIIT without an aerobic base leads to burnout or stagnation.
You don’t build a house with sprints = accurate analogy.

Summary
✔️ All statements are credible and backed by well-regarded literature.
✔️ Messaging is clear, punchy, and science-aligned.
❌ Nothing misleading or outdated here.

27/06/2025

🔥 LOCKED IN | TANKED

Aerobic Capacity With Load and Fatigue
You don’t finish strong. You finish finished.

LOCKED IN doesn’t build pace. It breaks it — and forces you to rebuild under pressure.

⸻

The Workout:
➡️ 30 DB Thrusters
➡️ 20m Burpee Broad Jump
➡️ 15 Push Ups
➡️ 20 Kettlebell Swings
➡️ 750m Run – Build to race pace

Recover 3 minutes
Repeat 2 rounds

🛑 Every time you stop or stall:
➡️ Add 10 Jump Squats before your next round

Start heavy. Finish controlled. No pacing allowed.

If you use this workout as your own, credit the creator

24/06/2025

If you want to live a long, healthy life—
you should care more about lowering your resting heart rate than raising your max bench.

Longevity isn’t built by ego lifts.
It’s built by consistent aerobic work, daily movement, and smart training.

Don’t just chase numbers.
Chase health that lasts.

23/06/2025

🔥 ZONE 5 | THE LINE

Anaerobic Threshold With No Exit
The line isn’t something you hit. It’s something you hold.

ZONE 5 puts you at the limit — then dares you to stay there.

⸻

The Workout:
→ 20M BROAD JUMP BURPEE
→ 30 BURPEES
→ 400M ROW
→ 50 WALL BALLS
→ 400M ROW
→ 50 WALL BALLS

Rest 3 minutes
Repeat 3 if you dare!

This isn’t about capacity. It’s about control when everything says stop.

If you use this workout as your own, credit the creator

22/06/2025

What a great effort on the Malvern Hills Walk/Run meet up today….
Well done all those that rocked up and got the tough steps in.
🎉👏🚷

20/06/2025

🔥 FIFTY | FIFTY | KEEP UP

Partner Pressure With No Time to Hide
They don’t slow down. Neither do you.

50/50 is where pace becomes accountability.

⸻

The Workout:

PARTNER LADDER – ROW
➡️ P1 then P2: 500, 400, 300, 200, 100m Row
Every switch:
➡️ 6 Burpee Plate Jump On (both)

PARTNER LADDER – WALL BALLS
➡️ P1 then P2: 50, 40, 30, 20, 10 reps
Every switch:
➡️ 6 Burpee Plate Jump On (both)

FINISHER – FULL COMMITMENT
➡️ Both: 50 Synchro DB Thrusters (split allowed, reps must match)

No rest built in. You move when they move.

If you use this workout as your own, credit the creator

17/06/2025

Humans thrive when they move with purpose, feel part of something bigger, and belong to a strong community. You’ll find all three in every Battle Group Training session.

Training isn’t just about sets and reps.

➡️ We’re built to move.
➡️ Built to connect.
➡️ Built to belong.

That’s exactly what our sessions deliver, purposeful movement, powerful community, and the push you didn’t know you needed.

Show up. Move forward. Feel the difference.

16/06/2025

🔩 BUILT | DRIVE LOAD

Strength Focus: Posterior Chain, Core Stability, Upper Body Control
BUILT is where performance strength is built, not performed.

This session is about force transfer.
Hips, shoulders, grip, and midline — the foundation of sleds, carries, rows, and run form.

Five lifts. All relevant.
One finisher to hold it under fatigue.

⸻

The Workout:
➡️ Barbell RDL – 12 reps
Posterior chain and hamstring control for run posture and sled load.

➡️ Dead Hang – 45 seconds
Grip, lats, and shoulder integrity under tension.

➡️ Barbell Push Press – 10 reps
Power from ground to overhead, drive through fatigue.

➡️ DB Walking Lunge – 20m
Balance, stability, knee control for burpees and lunges.

➡️ Seated Cable Row – 12 reps
Mid-back, scapular control, and pull endurance.

Recover 90 seconds between exercises
Rest 3 minutes between full sets
Repeat 5 sets

⸻

Finisher:
➡️ 30 DB Thrusters
➡️ 30 Wall Balls
➡️ 30 KB Swings

Steady effort. Full-body fatigue. Move clean or not at all.

If you use this workout as your own, credit the creator

Address

Lansdown Park & Ride Lansdown Road
Bath
BA19BJ

Telephone

+447308603275

Website

http://battlebootcamp.co.uk/

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