Archive for May, 2017

Pin Press

Thursday, May 18th, 2017

I’m a guy who has had two shoulder surgeries on my right side before the age of twenty, and my good shoulder has a grade 2 SLAP tear. Therefore, getting the upper body stronger over the years has been not only essential for my shoulder health, but a challenge because it has required some regular changes in modalities to manage stress/ adaptation.

Pin press is one exercise which allows me to develop upper body pressing strength without pain in my shoulders (due to less ROM than bench and the time under tension ‘unload/ reload’ at the bottom of the lift). It’s a useful horizontal pressing exercise which can be cycled in throughout the year to complement the bench press. Once my athletes reach a certain level on bench press and OH press, I bring in the pin press and push press to continue their upper body strength development. With female athletes, I typically bring this in as an option once they’re at 0.8 x body-weight on bench press as I’ve observed it allows them to get to a body-weight bench press quicker. For male athletes, I tend to include as an option when they can bench 1.25 of their body-weight, unless shoulder issues dictate that it’s in earlier, with the view to pushing onto 1.5 of body-weight. As always, there are many roads to London and different ways to do things. From a fitness industry perspective, I have observed that there is generally too much variety in people’s programmes. Variety for variety sake – perhaps an attempt to keep clients interested. Yet what motivates and keeps everyone interested is progress and results.  It’s essential to have tools and tricks up your sleeve as an S&C coach or trainer, but it’s crucial to know when and why to ‘change it up’.

If your pressing strength has stalled and you’re at the levels (0.8*bw for females / 1.25*bw for males) then this movement might be the way forward for you.

Happy training!

 

 

Strong Saturdays | 200kg 5RM

Saturday, May 13th, 2017

On Saturdays, we lift!

Deadlift to be specific, normally after some max outwarm up’ cleans. The scientific rationale there is just keep adding plates until you can’t pick the bar up anymore. Our only deal-breaker is with the back; that must remain straight. On a strength day we’ll work in the 80%+ range with exact percentages, sets and reps depending on the programme and where it all fits in with the grand scheme of things. I write we, but I really mean me. Sometimes my coaches will join me for a Saturday evening lift, though sometimes they have life commitments (weirdos, I know).

This session comes three hours after a sweaty afternoon judo session, so as you can imagine, loud tunes are somewhat essential to get the job done. The shuffle threw me a bit of a bit of a curve-ball on this occasion!

Today was;

  • Cleans | Ascend to heavy single (120kg today)
  • Deadlifts | Work up to 2 reps @ 90%+ (I took 200kg for 5)
  • Belt Squat | 5 x 10 @ 70-75%
  • ‘The Beast’ Barbell Circuit

 

This was definitely a 5RM on deadlift, I’ve lifted it for 5 reps before so not a PB unfortunately, though maximal nonetheless. Additionally, watching this back is very useful because I’ve identified that my ‘SET’ position needs some work so that I’m truly straight. I’ll drop to the 70-80% range for the next few weeks to iron out my start position.

Happy training!

May Announcement | Two Summer Training Slots Available (Aberdeen)

Monday, May 8th, 2017

I ‘opened the books’ for the first time in a long time five months ago to two private clients/ groups and have been very impressed with the work ethic and attitude both clients have showed towards attaining their goals. It has inspired me to I ‘reopen the books’ in May and take on a two clients/ small groups who are brave enough for the fmt experience :-) .

As ever, athletes preparing for next season are more than welcome; however, these training slots are available to anyone who has an athlete’s attitude and appetite for ‘getting after it’. Whatever your goal, I’ll have the right carrot (and a few sticks) to get you there. You can read-up more on my qualifications and motivation for training people on my home page.

It’s worth noting I can take three people per training slot and would fully encourage you to train with your friends, regardless of a variance in ability. That said, with group training it is important that members of the group share a common fitness vision (i.e everyone wants to improve their aerobic fitness, or body composition etc).

Please use my contact page to register your interest and request more information. To maintain standards of the highest quality (what I expect of my own training) I’m cautious of how many people I take on at one time. This will be my last two slots for another five to six months  - act fast if you want to take your training to another level.

Summary

Venue | Exclusive access to a private gym facility for our weekly session (free parking / showers and changing room space)

Blocks | 10  x 70mins sessions (maximum three people per group)

Expectation | Completion of agreed upon sessions (designed by me) outwith our weekly training slot

Session 1 | Establish the baseline (movement screen as part of the session coupled with tests appropriate for your goal)

Sessions 2 – 9 | Weekly 121 coupled with a planned intervention to achieve goals established in session 1, including nutrition guidance if appropriate to goals

Session 10 | Retest and evaluation of progress

Happy training!