Posts Tagged ‘performance’

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.

 

Special Announcement | Two Training Slots Available (Aberdeen)

Sunday, January 8th, 2017

It’s been a few years now since I ‘opened the books’ for personal training to the public, and I’m excited to announce that from January to April I have two 70mins slots available at the tail end of the week for training whoever is brave enough :) . Some of you will know that my full time contract has me covering a large ‘chunk’ of Scotland and the geography of the region I lead on with regards to strength and conditioning means that periodically, travelling is as much a part of the job as training athletes. That said,  I’ve had a reshuffle of my schedule thanks to a growing network of great coaches emerging in various cities and it has allowed me to spend less time on the A90 and more time doing what I love – coaching and training people to maximise their potential!

Though athletes are welcome, 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.

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

 DISCLAIMER

 

Power Clean Clusters from Blocks

Monday, November 7th, 2016

Admittedly, I’ve become somewhat of a weekend warrior. As I’m often coaching in the evening I’ve found it difficult to get any consistency and therefore momentum with Judo in the last couple of years. Sure, I can do conditioning or lifting most days and slot it around my schedule, but I can’t slot Judo class around MY schedule. The truth is, the hardest grapple I’ve had these last two years is finding a regular training slot for Judo practice.

To that end, I’ve looked at the weekends as a way to try and get some momentum back on the tatami and this past weekend reflected that. I enjoyed some Saturday conditioning followed by two newaza/ bjj sessions on Sunday.  I went to sleep last night fully prepared to wake up with the aches and pains that every Judoka is familiar with; the cut feet that stings in the shower, the staved finger from an over eager grip and the stiff knees from ‘basing out’ on those grafty butterfly sweeps. What I wasn’t prepared for was the pain when I breathed in/out or coughed. I’m no medical professional, but something certainly wasn’t (and isn’t at time of this post) right with my ribs.

Anyways, there was still training to be done! I was a bit beaten up and sore, but in the grand scheme of things – who cares?! I have a regular Monday lifting session which is purposeful/ planned and part of a bigger vision, so there is no way I wanted to miss it. I simply took a little longer on my warm up, then ramped up to my ‘working sets’ on my exercises with the mindset that I will listen to my body, yet will be aggressive with the lifts and give them my best shot. To my surprise, once I got going I was able to achieve the planned numbers for the day despite being sore during my bracing phase of the lift.

Mondays are currently clusters on the power clean from blocks. Specifically, today was 120kg singles (3 x 3 with 10-20s rest/ 3mins).

The takeaway message: you’re not always going to arrive at a training session fresh and feeling fantastic. Sometimes you’ve got to talk yourself into achieving the goal of the day and gauge how you feel and how your body is responding after an aggressive warm up.

“DON’T BLAME IT ON THE INTERNET”
Obviously if you’re unwell or injured you should seek a medical professional prior to exercise as per disclaimer. The advice I follow and give to my athletes when they are not 100% (but not injured) is: “warm up, ramp up to your working sets, then we’ll talk”.

Power Hang Cleans (from blocks)

Friday, August 19th, 2016

The hang clean is one of my mainstay exercises that I use to express power. It’s essentially a loaded jump, and like most exercises there are many ways to tweak it to ensure there are steady improvements made throughout the year.

The below video shows 110kg triples (80% 1RM)

Happy cleaning!