Posts Tagged ‘fmtraining’

October Announcement | Last Training Slot of the Year

Tuesday, October 10th, 2017

I’m excited to announce I have a slot available to take on a new client (or small group) either on a Tuesday evening or the tail end of the week.

Though I predominately train athletes trying to improve their sporting performance, 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 (and please excuse the twenty-one year old fresh faced Fraser who still occupies a picture there).

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 final free space for the year  – 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!

 

 

The Rule of Specificity

Monday, October 2nd, 2017

Nothing like a bit of a fight to remind you that it is a good idea to include some hard randori (sparring) and attend your given sport’s training sessions before you compete.

The rule, or rather the principle, of specificity states that sports training should be relevant and appropriate to the sport for which you are training in order to produce a training effect. Simply put, do judo to get better at judo. Now there’s more to it than that and there are many training adaptations which will accelerate and compliment doing judo; however, it remains true that it’s a good idea to practice the sport you want to improve in.

My work schedule has been hectic of late, and though I can always get in some lifting, running, *insert the individual activity here*, I can’t always attend class. In fact, in the last two months I went to judo three times. Not good.

I was pleased this weekend to get to the finals of the granite city open, and I gave it my best shot in the final. I was absolutely gutted to take silver; however, it may be the best thing that could of happened to me as I’ve caught the judobug again and will be prioritising getting to judo class and working on a better work-life balance.

I’m very much looking forward to getting my movement more fluid and ultimately becoming a better fighter with a few more competitions on the horizon. Needless to say, I was pretty happy to successfully land a big throw during my first match (pictured) – that’s one way to settle the fight nerves.

 

Strong Saturdays

Saturday, August 12th, 2017

I’ve been having a little fun with video editing recently when I have more time on Saturday.

My typical Saturday, or at least the one I hope for, starts with judo from 12noon – 2pm. And at 6pm, we lift!

Client Progress | Upper Strength (chins)

Friday, June 9th, 2017

It’s great to see a client smashing their physical preparation goals. This is Stephen knocking out eight reps of chins with a 20kg plate around his waist at the end of a session.  We were not testing this today; however, I am known for throwing a few curveballs at my clients from time to time…

Pre Training Testing | 10reps @ Bodyweight

End of Block 1 Testing | 10reps @ Bodyweight + 10kg

Midway through Block 2 (today) | 8reps @ Bodyweight + 20kg

We’re definitely tracking to smash Stephen’s upper strength goal (10reps @ bodyweight +20kg), which is only one ambition of many!

Refinement | Nailing the Basics

Thursday, June 8th, 2017

In judo you spend a lot of time practising the basics. Repetition, repetition repetition. That’s what it takes to learn the language. I’ve been doing judo for a fair few years now and there’s still plenty to work-on with the basic movements and principles which will make me more effective at having conversations :-) .

Whether it’s the fitness industry or the business world, there is often a desire to discover the next big thing‘What should we add to make a big change and get ahead of the competition?’.

Sometimes the biggest bang for your buck is refinement in what you’re doing and focusing on becoming a master of the basics.

Below is some footage of my second session on Thursday, repeating the entry of a throw. My body really didn’t want to be there after a high-volume squat session in the afternoon, but my future opponents don’t care about that, and so neither shall I.

Whether it’s nutrition, lifting weights or whatever else; if you can perfect the basic principles you may find yourself more successful than if you chase the smoke and mirrors.

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!

 

 

Client Progress – A Landmark

Thursday, March 30th, 2017

When I reopened my books to new clients in early January I was pleased to see a fellow judoka wanted help in developing his athleticism to aid his performance on the tatami.

Prior to our training sessions, we followed the usual process of a thorough needs analysis before setting some clear goals. Through movement screening, fitness testing and an in-depth look into the requirements of judo, alongside a comparison to the standards of elite judoka, we determined that the ‘biggest bang for our buck’ would be to focus on closing the gap in strength and power for our first block of training.

While the results in the table below are outstanding and a testament to how hard Stephen worked, I think the most impressive thing was seeing him power clean 90kg (3 kilos over his body weight at the time) considering two months ago he had never cleaned. A bodyweight power clean represents an important landmark in the training journey and it’s always nice to see – much like a double bodyweight squat.

Exercise 20th January 20th March
Broad Jump 2.21 2.38
Back Squat 100 3RM 130kg 2RM
Bench Press 90kg 4RM 100kg 4RM
Chins 10reps at BW 10 Reps with 10kg around waist
Cleans Needed to learn Technique 90kg 1RM (bw)

We used the reverse chain method and progressed it over the course of eight weeks to ensure Stephen’s goal of being able to power clean his bodyweight was realised. While his technique can be refined, and optimised further, it’s certainly safe and effective. All in all, great results for a guy who has trained hard. We are continuing to push on with strength and align him to the edge of his weight category (u90) before turning our focus to conditioning (which is pretty good at the moment and being maintained).

Testimonial | Positive Feedback | Scott Malone MMA Fighter

Monday, January 16th, 2017

“To get better at fighting you have to fight. If you want to win judo fights you have to practice judo. If you want to win MMA fights then you better be practising everything – striking, wrestling, judo, BJJ, the whole lot! Developing your skills and strategies is one thing, but you also have to be in the best physical condition possible!

I followed FMT programming and did private coaching with Fraser from 2011-13 and I’ve never felt stronger than when I was training with him. I really enjoyed it. He also has great tips on perfecting techniques with gym movements that carry over to the tatami and the cage!”

- Scott Malone, Commonwealth Medalist (Judo) & Professional MMA fighter.