This guy is my best mate, but he's really not very well right now. Brain space feels at a premium right now, so if I'm a little quieter than usual, it's because I'm keeping my own capacities for him, my children and my clients, rather than social media output.

Looking for a way to incorporate explosive work into your gym work? 1. Sprints / Sled Sprints - EMOM10 x10m 3 Rounds: 2a. Intensive Jump - 3x3 Reps 2b. Extensive Jump - 3x3 Reps 2c. Throw - 3x3 Reps 30 secs rest between movements, 1 minute between rounds.

Too many coaches shout about 'individualisation', But the reality is that most are just selling spreadsheets. Coaching is about communication and solving your problems. If you’re ready for a coach who coaches, And who won't leave you disappointed, You know where to get me.

You don't need a full session of explosive work, But if you never move fast, don’t be surprised when you become slow. Explosive work can be confusing at times, So if you're stuck for a basic structure, Give me a follow and then head to 2 posts back on my timeline.

I EMOM on the sprints because it kept the time down, And 3x3 on the Jumps and Throws because it put the focus on quality, But it's just a frame work. Bend it to fit you, just like I would if I was coaching you 👀

A keen eye for detail can be developed, But it also has to be implemented, And that only happens if a coach gives a shit. If you want a coach who will coach you, you know where I am.

Processes ➡️ Outcomes

I've worked with Jack for about 6 years now, thats a long time, So it's unrealistic to think it was all smooth sailing. It's fairly normal to not reap the reward you'd like in 12 weeks, it's hard for 6 years of high quality training to be beaten down by variance.

And since moving fully online none of that has changed. ✅ Individualised and tailored ✅ Adapted when needed ✅ Always willing to back up and give the reasons I've chose something That, along with the progress people get, is probably why people stick around so long. Hit me up

Top 5% in your age and gender is pretty damn good and we'll keep going because we have some lofty goals. Done with a little bit of weight loss and zero strength loss too! Who knew this slightly overweight coach knew how to improve health and cardiovascular fitness too!

Here’s a 2 day template you can use to insert some health & conditioning into your strength training: Day 1: Do some sort of steady state work Day 2: Do some sort of interval work I’m not going to tell you exactly what yo do, but feel free to DM me if you need help.

You don't have to draw dicks, but it's an option if it stops you being an unhealthy sweaty mess who gets out of breath at the thought of a rep count above 5. But who knew progressive overload could be as simple as drawing progressively bigger dicks... I fucking love coaching.

Sean: Rugby retiree Newcastle's Strongest England's Strongest competitor You don't need to be world class to be coached, just willingness to learn.

What are your favourite uses for the Smith Machine? Does it deserve the hate it gets?

Two movements where the Smith machine beats the free weight versions? Standing Calf Raises & Bench Throws. Stability is great for strength and hypertrophy development and you're probably not going to able to load a Medball heavy enough to get the adaptations of the bench throw.

A fact of sport is that sometimes things break. But Good training should make you harder to break as well as increasing outputs. If you’re constantly getting injured, it’s probably not bad luck. It’s probably bad programming. And I can help on that front, You know where I am.

Here’s a tactic to continue training while injured. 1. Find a pain free 1RM or ‘Pain Max’ (The weight where your pain starts to manifest) 2. Work at 70% to 80% of your ‘Pain Max’ instead of your actual 1RM Recalibrate this each week.

A 35kg increase on a 1RM is progress not to be sniffed at. But when you take into account we've added 4 Reps to that number while taking Joe out of pain, it's phenomenal progress. 6 months to become stronger, more explosive, out of pain and more effective at his sport.

On top of it being unfunny and predictable, because I'm sure we all look forward to the 1st of April for the socials, a lot of it will be AI generated slop, because Chat GPT's known for its world class send of humour. Maybe I'm just a miserable bastard 😂

Are you recovering? Performance going 📈 and you feel relatively healthy = Sweet Spot. Performance going 📉 and you’re not picking up niggles = Try doing a bit more. Performance 📉 and you’re picking up niggles = Try doing a bit less.