Oliver Ody Personal Training and Sports Massage Therapy

05/01/2026

Happy New Year to all!

It's the time of year where many want to kick off the new year in a positive way by joining a gym. I worked out of a commercial gym for 10 years and the amount of drop off come February was (sadly) massive. This was mainly due to people not really having the faintest idea of what to do when they're in the gym, getting no results and losing motivation.

This is where the Foundation Pack comes in. It is an 8 week program dedicated to beginner trainees. I've carefully selected the best exercises for beginners that will minimise injury and maximise results and confidence.

The app and program lay out hands it to you on a plate! This couldn't be closer to face to face personal training if it tried.

If you have any questions about it feel free to get in touch 👍🏻

https://oliverodypt.mypthub.net/p/25726?utm_source=ig&utm_medium=social&utm_content=link_in_bio&fbclid=PAb21jcAPIkb1leHRuA2FlbQIxMQBzcnRjBmFwcF9pZA81NjcwNjczNDMzNTI0MjcAAacfBGQc4HO151lNgh-n7BEYlfpm2rqidqaC_WdCtAZJnoCGWSARlhNNSXW-ug_aem_l1sMjJ_p7DHrFTxFqlSIng

25/11/2025

1 rep max testing again, barbell deadlifts this time.

It's been a loooong time since I've tried these at any decent weight. A combination of reasons why:

1) Not having access to heavy weights since leaving the uni gym when covid hit until I had the gym built last year. 2020-2024.
2) A period of having a niggly lower back injury that I didn't want to push hard.
3) Always loving trapbar deadlifts as my preferred (heavy) deadlift more ❤️.

I stopped at 150kg. It turns out I need a super important addition to the gym... chalk! 🤦🏻‍♂️ The weight felt OK but sweaty palms meant I couldn't hold on to much heavier than that. I think 160kg was in the tank 🤔🤷🏻‍♂️

I'm very aware it's not super impressive in the grand scheme but at around 2 x bodyweight and not having lifted heavy since pre covid, I'm not upset 😂

The reasoning for this 1rm testing is to give me the right % of weight for a new strength program I'm starting this week. When training for strength, intensity is vitally important and training to your true potential is what will give you great results.

I don't recommend 1rm testing for beginner or early intermediate trainees. There are useful guides that will approximate 5 rep max's into 1rm's. This is mainly for safety reasons - coordination and skill acquisition aren't as developed as well trained people, so lifting at a maximal intensity places greater risk. Also, knowledge of how to get out of trouble in certain exercises such as squats is important too.

If you want to know more about how to test your 1rm on any exercise or at what % of your 1rm you should be working to, then get in touch 👍

18/11/2025

🌪Rotational Exercises🌪

Rotational training is super important because most of our real-life movement happens in the transverse plane. Exercises like squats, deadlifts and bench press whilst are fantastic exercises they all work the sagittal plane of movement.

Your core isn’t just for flexing—it’s built to generate and resist rotation. If you want a stronger core, train more than flexion of your abs. Rotational work builds 360° strength, improves balance, and boosts athletic performance.

Most sports rely on rotational power— cricket, golf, tennis, baseball, sprinting, you name it.
Training rotation improves force transfer from the ground up for more speed and power. Being able to separate the shoulders and hips will hugely increase your rotational power.

Video 1. Your traditional horizontal cable chop. Top tip is to make a triangle with your arms and chest and aim to keep the handle in-line with your sternum. This takes your shoulders and arms out of the equation and results in pure core rotation. I'm looking to keep my hips still facing forward as much as possible whilst rotating my shoulders as far as possible.

Video 2. High to low chop. Again I'm aiming to keep my hips facing forward whilst rotating my shoulders as much as possible.

Video 3. Low to high cable chops. For this one I've deviated slightly from the hip-shoulder seperation theme by focusing on my back hip driving through. This is more sports specific for actions like hitting a cricket, hockey or golf ball. The hip following through hugely increases the power and force that you can hit the ball with maximising the distance and speed it travels with.

I love using cables for rotational exercises because of the direction of force and the constant tension it requires to be done optimally.

I always program lots of rotational Exercises like these in my online programs so if your interested in learning them, feel free to get in touch 👍🏻

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10/11/2025

To anyone who skips the gym when they're not feeling quite up to it, this is for you. 🙋🏻‍♂️

I went into the gym very half-arsed today, tired, hungry, stiff, and not wanting to be too sore tomorrow morning in hopes of a quick surf session whilst a client is away on holiday.

I decided to focus on 3 exercises and to keep to low reps to avoid excess soreness.

I've been gradually building my squats back up for the Athx games at the end of Jan. Not trying to go heavy or overdo it. As I was doing low reps I popped on some more weight and despite my mental state/motivation being less than optimal, surprisingly I felt fairly strong. Each time I added some plates the weight flew up, so I thought I'd see how it progressed.

This weight isn't a PB or anything super special by any means... but it is 1.5 times my bodyweight, so it is a significant lump respectively and having not attempted anything near this for a while it was a pleasant surprise in what my body was capable of, despite how I was feeling!! It wasn't a grindy rep and there were probably a few more left in there so I'll take the W on that.

The take-home, if you can manage to drag yourself to train when you least feel like it that's a big win! If you can do it then, you can do it any time and sometimes you might even surprise yourself and get a little bonus from that too.

04/11/2025

Why unilateral training should be in every program 💪

Unilateral exercises (like split squats, lunges, single-leg RDLs, or single-arm rows and presses) target one side at a time — and that’s a game changer for performance, balance and injury prevention.

Here’s why I love them:
✅ Balance & Stability: Forces the body to stabilise through the core and smaller stabilising muscles.
✅ Injury Prevention: Identifies and corrects left-right strength or mobility imbalances.
✅ Functional Strength: Mimics real-world and sport-specific movements.
✅ Better Muscle Activation: Improves mind–muscle connection and coordination.

Smart programming isn’t about doing more — it’s about doing what matters.

If you want a bespoke program that incorporates unilateral work to build a stronger and more resilient body then feel free to comment or dm me 👍🏻

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28/10/2025

Chronic muscle tension and muscular pain isn’t always about injury — often, it’s your body’s fight-or-flight system working overtime.
In my latest blog, I break down how the sympathetic nervous system keeps muscles tight, amplifies pain, and traps you in a stress–tension loop, as well as how to calm it with simple breathing, movement, and relaxation strategies.

👉 Read more: The Sympathetic Nervous System: How Stress Fuels Muscle Tension and Pain https://www.oliver-ody.com/blogs/sympathetic-nervous-system.aspx

💬 Do you notice your muscles tightening when you’re under stress?

Learn how stress can impact your sympathetic nervous system and what to do to calm it.

06/10/2025

Tired of feeling stiff and sore after hours sat at work? It’s time to move smarter, not harder!

My online program The Desk Job Fix gives you two easy-to-follow routines—one for the gym, one with no equipment at all—so everyone has the opportunity to loosen up, feel stronger and finally ditch those desk-job aches.

Based on real world results from both sides of being a Personal Trainer and a Sports Massage Therapist, The Desk Job Fix gives you the tools and the pathway to gaining long term results, not just quick fixes that ultimately fail you.

👉 Get started today: https://oliverodypt.mypthub.net/p/27010?fbclid=PAT01DUANQsUFleHRuA2FlbQIxMAABp4iHjrZ9yLNhsDGv5DN_uKtkijfjwngnDT1LLcNjM-M9k1st2iGIdgeePQD2_aem_Ys8_RrZv0IiCLfaP8_y_Ew

06/03/2025

The warm-up is something I see a lot of people (especially other PTs and strength and conditioning coaches) over complicating. Doing silly looking random exercises with bands and broomsticks. Keep it simple, stupid. You only need to follow the R.A.M.P protocol to prepare your body in a safe and efficient way.

Here is my warm-up for some currently heavy (3 x 6pl x 65kg) lunges in Video 1. I'm in the mid stages of rehabbing a right groin tendinitis for context.

Raise. Video 2.
Gently raise your heart rate, core and muscle temp. Here, I'm doing 5 minutes on my exercise bike, gently warming my legs, increasing power each minute.

Activate. Video 3.
I'm using a band to activate glutes, adductors and hip flexors in a time efficient manner. 1 set, that's all.

Mobilise. Videos 4 and 5.
I'm using bodyweight and supported bodyweight exercises to actively take me through full ranges of motion that I'll be requiring for the main lift. 1 set on each again.

Potentiate. Videos 6 and 7.
The best warm-up is to do what you're going to do. I'm doing sets of progressive weights, 1 × 25kg and 1 x 45kg so my muscles and nervous system are progressively primed for what I'm going to be doing.

This took me around 10 minutes to do before my 1st working set. You don't need to be doing 45 minutes of stretching, foam rolling etc etc. If you have hours to train then fantastic, that will all help but if like me your time is pressed then follow the R.A.M.P protocol in an efficient manner and your training sessions needn't take 2 hours to get through 👍🏻

17/02/2025

Here's some training clips for the my friend and I entered in Jan. I needed something specific to train for and to gain some motivation (the new gym helped a lot too). I'd never done any sort of fitness comp and this seemed to be the best mix of strength and endurance, so we gave it a crack!

1). As part of the comp, we had to do a 5 rep max back squat. A hack if you're pushing your upper limits weight wise is to overload the bar and just hold it for 20-30s. This primes the nervous system for lifting a heavier weight so that when you perform your working sets, it feels easier. I loaded to 150kg and then did 3 x 5 .

2). A rogue groin ni**le I picked up from surfing meant squats became uncomfortable so I switched out for trapbar deadlifts. I'd not done these for a while so was happy with what I managed. Due to the timing of the ni**le, I had to limit my squats in training and compete with it, so I stuck with the highest weight I'd hit in training in December. I could've pushed past it but it wasn't worth it. 120kg was my goal when we booked on and I achieved that weight, so I can't be too mad.

3). I tried to replicate the metcon with what equipment I had. This was my first attempt at it and it sucked 😂. 25cal ski erg, 15 "box" jumps, 20 dumbbell thrusters, 20 burpees and 10 ground to shoulder with a 40kg sandbag.

4). 10 rep max strict military press was the second part of the strength part. Working up towards those 10.

5). Me at the final seconds of the metcon not on planet earth 😂.

6). The relief of being finished 🏋🏻‍♂️🥳

We finished 4th in our age category, so for first timers, we were pretty pleased with that.

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27/01/2025

The gym is getting dialled in 👌🏻 recieved a new concept 2 bike erg and some far sturdier squat stands today. Got a big delivery with some new toys/torture devices (dependent on your P.O.V) coming soon which will require another rejig but it's looking good!

02/01/2025

This is for anyone who's made a new year's resolution and joined a gym. The biggest setback people have is they have no idea on what to do, where to start and how to progress.

The foundation package I have designed takes care of all of this. It allows you to start your health and fitness journey without having to worry. It is safe, simple and effective, everything you need when looking to get fit.

Click the link in my bio to my website or visit www.oliverodypt.mypthub.net for my full range of packages.

04/12/2024

A slightly delayed post but better late than never! Here's my new gym set up 🏋🏻‍♂️ masterminded and built by .joe swipe through the progress pics to see the final result.

My face to face clients have been enjoying this space for 4 months or so now and it's been epic!

It's amazing to have a proper space fully kitted out with pretty much all you'll ever want in a gym set up.