Blog Posts

Chips & Cheese in Benidorm

7/6/2015

If you want help getting a bikini body please read this testimonial from Emma Holland, as well as looking fab she's twice as strong as when she first arrived at the gym has also seen an increase in her horse show jumping performances, being able to stay stronger for longer. Well done Emma, you should be proud of what you've achieved. Please feel free to add me or get in touch and book a free, no obligation consultation. ACHIEVE YOUR GOAL.

I'm not one for flaunting the body on Facebook but finally feel after 9 months of hard slog with my personal trainer Ged of R A Fitness I can proudly show off my new body!! I have been having 2 PT's a week with Ged and there has been lots of cursing and swearing (all from me 😉) and he has managed to convince me to actually enjoy the watt bike 3-4 times a week as well!! Big thanks to Ged for putting up with me....on a plus note another week of chips and cocktails we will have to start all over again.

Bodyweight or Body Composition?

25/3/2015

After a conversation yesterday, I thought I'd give you the "skinny" on using body weight as a measure of progress when trying to lose weight (body fat).
Firstly it's important to know exactly where the weight loss is coming from, if you are training hard, lifting weights regularly then, you may in fact see the scales moving upwards, DON'T PANIC! Increases in weight are common for people that are starting out with weights, but you can still be LOSING FAT.
I am a firm believer in using body composition over body weight as a measure, and am fortunate to own one of the most sophisticated tools to measure my clients progress a Bodymetrix Ultrasound.
I use it with my Personal Training clients and it really helps to show them, in a way that's easy to understand that they are losing Fat and gaining muscle, it uses the same principle as measuring with calipers but without that uncomfortable pinch, also has much more accurate and consistent readings.
As well as bodyfat measurement it has advanced features that produces 2D scans of the muscles so we can actually see the muscle growing too. So take the guesswork out of tracking your hard work, get in touch with me and book yourself a Bodymetrix scan, you'll be amazed, and at only £20 it's serious value for money.
Your appointment will last around 45 mins, you'll walk away knowing exactly how your hard work is going and it can be repeated every 6-8 weeks to keep track of things, doesn't that sound like a better way of tracking your progress than just weighing yourself?

Get in touch to book your Bodymetrix Ultrasound scan, take the guess work out of tracking your progress.

Train Insane or Remain the Same?! Utter Rubbish.

23/1/2015

Continuing with my rants this week about peoples constant post about how hard they train. Firstly if you are constantly changing from one class to another with no other purpose than to lose weight then you are not training, you are exercising. Training has a specific goal ie, a competition, event or season, a holiday is none of these.
Seccondly I saw what can only be described as possibly the worst conversation between a client and a pt.
Client " I had to pull over on the way home after the session today to throw up"
Trainer " Wow that's great, it's your bodies way of telling us you're training out of your comfort zone" What the hell is all that about??
Want to make somebody spew up is easy, get them to do burpees for an hour.
Train insane or remain the same, utter bollocks, train consistently to drive adaptation and reap the benefits doesn't sound as cool but is what I ultimately as a coach strives for.

FIN

New Year New You 2015

22/11/2014

Do you want to get into the best shape of you life? On Sunday 4th January we will begin our New Year New You programme. Together we will set rfealistic targets for you, you'll be given a nutritional plan to follow and have unlimited access to the gym and classes. I will also be monitoring your progress through an app on your phone to keep you on track (so expect to receive messages from me). We will meet up every other sunday morning at 10:30 to weigh in and have a discussion about how it's all going for everyone, there'll be a private group on FB too for peer support, recipe sharing etc, as well as a place for me to give you exclusive information.
So I can manage evryone properly there will be limited spaces, should you wish to take part get in touch ASAP, and pay a deposit to secure a place. Open to all levels of fitness age and experience.
Together we can develop your potential and achieve your goal.
Call Ged 07854 242 730

The Relation of Snatch, Clean & Jerk and Squat Weights (Catalyst Athletics)

16/9/2014

The Relation of Snatch, Clean & Jerk and Squat Weights
Greg Everett | Olympic Weightlifting | May 22 2013

How much should I snatch and clean & jerk if I back squat this much? This is a question I get a lot, and there isn't a simple, formulaic answer. Put simply, it depends on your own strengths and weaknesses. I have seen enormous ranges even just in my own gym, let alone outside of it.

You will have bigger classic lifts relative to your squat if you are:
1. Explosive
2. Technically proficient
3. Experienced in weightlifting
4. Naturally athletic (i.e. coordinated, good at motor skill development, etc.)

You will have a bigger gap between your classic lifts and your squats if you are:
1. Not very explosive (but possibly still very strong)
2. Not technically proficient
3. New to weightlifting
4. Not naturally athletic

Obviously, being strong helps with weightlifting - it's a strength sport. But the goal is finding the right balance between general strength and the ability to apply it to the snatch and clean & jerk, because it is not always a parallel relationship. Having enormous differences between your classic lifts and squats after the beginner stage, however, is indicative of a problem (such as not being technically sound or even just being inflexible).

As a very loose guideline, I would like to see the back squat be about 125-135% of the clean, and the snatch about 78-83% of the clean & jerk. The benefit of having an even larger back squat will be generally easier snatches and clean & jerks at a given weight... but then that might arguably mean those snatch and clean & jerk weights should be heavier.

Reasons for the snatch and clean & jerk ratios being off can vary, but here are a few.

The snatch may fall below the range relative to the clean & jerk if:
1. The athlete is short-limbed, especially the arms
2. The athlete has poor snatch bottom position mobility
3. The athlete’s bodyweight is high for his/her height
4. The athlete is less explosive than strong
5. The athlete has incomplete elbow extension

The snatch may fall above the range if:
1. The athlete is tall and/or long-limbed
2. The athlete’s bodyweight is too low for his/her height
3. The athlete is more explosive than strong
4. The athlete’s squat strength is limited

Some of these of course can’t be fixed—if you have long arms, for example, you just have long arms. Others, such as improper bodyweight for height or flexibility, can be addressed through training and nutrition.

The solution is to look at each athlete individually and try to decide what is really holding them back at any given point. Are they technically sound and fast and lifting a large percentage of their squat weights? Then emphasizing increasing squat strength is a good strategy. Are they really strong squatters who aren't snatching and clean & jerking as much relatively? Then emphasizing technique, speed and maybe pulling strength is a more appropriate strategy.

And, of course, the total is what truly matters in the sport of weightlifting—how an athlete makes it is irrelevant. If a lifter’s total is progressing satisfactorily over time and existing gaps are not increasing significantly, then there’s no use losing sleep over imperfect relations among the various lifts. This is not to say that programming can’t be adjusted to gradually nudge the numbers closer to optimal, but it can be an subtle process over the long term rather than drastic remediation.

Bottom line: Don't get too hung up on relative numbers to any precise degree. Instead, use them as one of many diagnostic tools to help guide your program design for each individual.

Power Development 101

20/6/2014

Compensatory Acceleration Training: Speed Up Your Strength GainsCraig Marker
Contributor - Psychology and Research
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Andy Bolton (pictured below), the first person to deadlift 1,000lbs, andDr. Fred Hatfield, one of the first people to squat 1,000lbs, both describe a similar phenomenon they use in their training. They both accelerate throughout the lift. Dr. Hatfield calls this method compensatory acceleration training. This method seems to work for them, so it can probably help many others.

What is Compensatory Acceleration Training?Compensatory acceleration training involves trying to move the weight as quickly as possible throughout the lift. If we take the simple equation of force = mass x acceleration, the more we accelerate, then the more force we can put into a movement. Thus, we need to move light weight quickly in order to equal the force we put into moving heavy weight.

Here is Dr. Hatfield’s description:

If you’re applying a thousand pounds of force at the bottom of the lift and then as leverage improves you continue to apply a thousand pounds or less, you’re not accomplishing as much as you can. Instead, you’ll see that as leverage improves you’re able to apply twelve hundred pounds of force, fourteen hundred pounds of force up near the top. The secret though is that you’re applying as much force as you possibly can exert all the way through the lift. That means you’re spending more time under maximum tension. That means you’re going to make progress much faster than you could otherwise, probably twice as fast.

Applying this training to the squat would mean that you start out slow at the bottom of the movement (where the leverage is not as good) and you speed up as you move up the movement. If the weight is light enough, your speed will actually throw the bar up in the air at the top. With the deadlift, the acceleration at the top will shoot the bar outward.

Andy Bolton completes this speed work after his heavier training. In a recent seminar, he told a story about a person who wanted to follow Andy’s routines. This person did the same or above the same weight in each of his own workouts. However, when the competition came, the other lifter could not do as much as Andy. What it came down to was not how much this other person lifted in training, but the way he lifted the weights. This other lifter did not accelerate through the movements like Andy.

In addition to Andy Bolton and Dr. Hatfield’s world records, there has also been a great deal of research showing the benefits of this type of training.

Modifications to Compensatory Acceleration TrainingOne difficulty with this type of training is the continued movement of the bar after the lift has been finished (especially at lower weights). The bar flying off the body could cause injuries. Dr. Hatfield suggests learning to slow the lift down at the very end of the lift.

Another modification to the method, popularized by Louie Simmons at Westside Barbell, is to use bands and chains on the bar. A band will exert the most force at the end of the lift. Thus, the lifter must accelerate to overcome the resistance of the band. Chains are similar in that more resistance is encountered when more links of the chain are off the ground (a future article will discuss using chains and other types of resistance in greater detail).

Take HomeIn general, it is a good idea to incorporate explosiveness in any strength training. Dr. Hatfield suggests using them in any lift:

Most guys I know are content to squat down and really strain hard to get up through that sticking point and then back off and then coast to the top and I’m saying you’re wasting your time. First of all, you should be applying maximum force through the entire range of motion; maximum force.

For more from Dr. Hatfield, read his 7 Laws of TrainingReferences:

1. González-Badillo JJ., Rodríguez-Rosell D., et al. “Maximal Intended Velocity Training Induces Greater Gains in Bench Press Performance than Deliberately Slower Half-Velocity Training.” European Journal of Sport Science 0 (0): 1–10 doi:10.1080/17461391.2014.905987.

2. Hatfield, FC., Power: A Scientific Approach. 1989. 1st edition. Chicago: McGraw-Hill.

3. Swinton, PA., Lloyd, R. et al. “Contemporary Training Practices in Elite British Powerlifters: Survey Results From an International Competition.” Journal of Strength and Conditioning Research 23 (2): 380–84. doi:10.1519/JSC.0b013e31819424bd.

May 26th, 2014

25/5/2014

Stay Connected to the Bar

One of the most common problems is the barbell crashing in the clean (and even in the snatch to a lesser extent). There are two very simple ways to help correct this:

1. Meet the bar wherever it is
2. Hold your grip longer

First, you need to be wherever you've lifted the bar to meet it. People sometimes become infatuated with the idea of getting down quickly into the rock bottom squat. The ability to do so is great, but not if the bar is higher than that level. That is, you need to relocate your body directly under the bar, at whatever level you've lifted it to, not just "down" indiscriminately. I make the analogy to people sometimes that it's akin to either doing a normal front squat or overhead squat, or getting down into the bottom of the squat position and having someone drop the barbell onto their shoulders or into their hands - which is going to be more secure, stable and easier to recover from?

Second, you need to maintain your grip on the bar long enough. This is much more natural in the snatch, particularly if you're a lifter who holds the hook grip overhead. However, you should in any case be punching the bar up into the overhead position with a relatively loose grip, so even if you maintain your hook, you need to transition from a tight pulling grip to a loose pushing grip at some point. That point is ideally as the hand is turned over under the bar.

Likewise, with the clean, where the problem of prematurely releasing the grip is more obvious, the grip needs to be maintained until the elbows are moving up in front of the bar - really as long as possible without preventing a quick and complete fixing of the elbows/shoulders in the proper rack position. If you're flexible enough and built the right way, you can maintain a full grip or close to it even in the rack position--this is fine as long as your turnover is quick and timed properly. In any case, try to maintain your grip until the bar is on your shoulders.

These two things will improve your lifts considerably once you implement them correctly

May 23rd, 2014

23/5/2014

New Training Program

It’s that start of a new program that has limitless possibilities that I really enjoy. The thought of new PR's and the day to day battle that just gets me fired up to get started.

I have a system I have used for years when it comes to programs starting way back when with that "ADD 50lbs TO YOUR BENCH ROUTINE" out of an old Magazine that really just ground your shoulders to dust and made sure I never wanted to flat bench ever again.

1. Print it out and make it nice and neat in a folder or composition book. I have training logs dating back from high school. You guys remember those.

Squat 2 sets of 10

Curls 42 sets of 10

2. Read through it. Look at potential dates that may cause heartache for others. "Squats on Christmas?" Looks like the kids will be opening up presents a little late that day.

3. Look up and check out video of lifts I have never heard of or do regularly.

4. Check it thoroughly for potential typing errors. Did it really mean "10 sets of 3 Front Squat on the minute @ 85%"? Good Lord I hope that’s a mistake.

5. Then set back and try to imagine what the true intent of this program is and wrap my head around it. Is it to get me stronger? Ok that’s fine but in the back of my head I have to realize for a while my O-lifts are going to take a hit so don’t jump out the window if and when they do.

Other rules I have

1. Realize that if there prescribed %'s that it’s not set in stone. If it’s not there don’t force but by all means if you know it’s there then get it.

2. Have fun with it. Get someone else involved with me if I can. Training is fun, training with a couple of people who are on the same page is even better.

3. Respect the program. Especially if you know the guy/gal who wrote it. Odds are they spent some time on it and put some work into it. The last thing they want to hear is "Hey can we take all that crap out and add..." If you have limitations let them know before they write it.

Strengthen Your Back Arch

22/5/2014

If one of your problems with the Olympic lifts is a weak back arch, that needs to become a focus for you in just about everything you do. Some of you have become very strong in round-backed postures and are finding yourselves unable to set a proper back arch in the pull of the snatch or clean, or even all the way through your squats. Reversing this can take a long time and a lot of patience and consistency.

One of my favorite exercises is the plain old back extension (or hyperextension as we used to be allowed to call it). I think this is a great way to feel proper and complete forceful back extension because of the postioning (i.e. no competing tension), and it's an easy way to build up a large volume of repetition without killing yourself. This is an exercise that can be done every day before and/or after training.

Remember that we're talking about a back extension, not a hip extension--literally flex and extend your spine. Adding hip flexion and extension into the movement is fine, but you should be able to control your back directly and develop dynamic strength, not just isometric.

When you get to the point at which you're ready to add resistance, hold weight behind your neck instead of in front of your chest. This can be in the form of a dumbbell, but a barbell is a lot more comfortable. Have a pal hand it to you if needed, but you won't be using huge weights, so you should have no problem lifting it into position yourself. Holding it behind the neck allows you to get better and more consistent resistance with less actual weight--holding it in front makes it easier to let the weight move down toward your stomach, reducing the resistance and tricking you into believing your back is a lot stronger than it really is.

Isometric holds at the top of the extension reps are great too. I like doing a normal set of extensions with a very brief pause at the top, then finishing the final rep of each set with a near-max time hold.

If you're doing back extensions daily, modulate the volume and intensity somewhat day to day. That is, alternate between days on which you use resistance and days on which you do the reps unweighted. I prefer putting heavier/harder back work on training days that also have heavier/harder lifts and squats--nothing like going into a heavy lifting day with a tired back from the day before, although this is not entirely impossible or necessarily bad. If you have conditioned yourself properly, you should be able to manage.

I also really like good mornings with only very slight knee bend (really just unlocked, not bent) in your squat stance. However, these MUST be done with a complete and solid back arch, even if that initially means a limited range of motion. There is no point in just bending over with a round back a bunch of times--it will make your back strong, but not in the way we need it to be for the Olympic lifts. We're interested in specific postural strength. Over time, if done without sacrificing the arch, the good morning will serve as a hip extensor stretch as well as a back strength exercise. Focus on extending the entire length of the back--create an arch from your sacrum to the base of your skull.

In addition to developing better back extension strength, you need to be improving hip mobility to allow your back to extend in flexed-hip positions, e.g. squats and pulls. No amount of back strength will overcome really tight hip extensors. Make sure you're actually stretching your hip extensors and not further mobilizing your lower back. The best way to do this is always stretch with an arched back. A simple way to do this is to lie flat on your back with a rolled towel, ab mat or similar support under your lower back and stretch one leg at a time with the other remaining flat on the floor to help prevent the pelvis from rotating back and softening the lumbar curve.

With every exercise you do in training, if you should be arching your back (which is pretty much everthing but jerk-related exercises in weightlifting), you better be working on arching your back. Don't get lazy and think you're going to solve your problem by continuing to train the way you always have and throwing in a few sets of back extensions. In addition, force yourself to always be aware of your posture and your back arch. When you're sitting, standing, bending over to pick something up, work on arching your back properly. This is the kind of consistency that will really add up over time.

May 19th, 2014

19/5/2014

Pre-Workout and Fat Burning Supplements

Pre-workout supplements and fat burners are common allies in the quest to build muscle. However, they often carry large doses of caffeine and other stimulants. Examples include pre-workout supplements, such as NO-Xplode and fat burners like Lipo 6. Stimulant side effects can include nervousness, irritability, insomnia, addiction and dependency, heart palpitations and rhythm abnormalities, weight loss, tremors, mild hypertension, hallucinations, convulsions and heart attack. Those with any form of heart disease should not use any stimulant to boost athletic performance. Stimulants, such as caffeine, fool the adrenal glands into cranking out large amounts of adrenaline, effectively producing more energy. Long-term usage can lead to dependence, as the adrenals down-regulate and function poorly without the use of the stimulant. In the proper amounts, stimulant use is safe for most users. Be sure to cycle caffeine use to avoid impairment of adrenal function.