Russian Complex Training Based on alternating a heavy & light load in the same session, generally made up of 2 exercises. - Heavy can be a max. strength exercise (e.g. squat/bench) & the light is normally speed... facebook.com/DSWfitnessuk/v…

No matter what your goals are, push/pull combos are a great tool to utilise for many reasons. The reason I like them is they hit every muscle in the upper body in an efficient way. They're the best way to get a... facebook.com/DSWfitnessuk/v…

Currently I am a huge fan of mixing together strength movements with some cardio work. Raises your heart rate to work some conditioning and adds an extra challenge to the safe execution of the strength movement. -... facebook.com/DSWfitnessuk/v…

Push Press - Phenominal strength exercise but also very useful for conditioning workouts too. - The other great thing about it is you can use kettlebells, dumbbells and barbells for it. Each of these pieces of... facebook.com/DSWfitnessuk/v…

#weightvestwednesday Burpee Box Jumps: 10->1 D-Balls: 1->10 Not the best choice of exercise selection after yesterday's EMOM of Rowing and Deadlifts. #DSWfitnessUK #UnitG6 #AthletesOnly #boxjump #burpee... facebook.com/DSWfitnessuk/v…

The waiter’s walk might be one of your best tools to build shoulder stability and strength. - A waiter’s walk is performed by simply holding a weight overhead and walking. - I recommend using a kettlebell or two.... facebook.com/DSWfitnessuk/v…

5x5 step cycle started for bench press today. This is a 6week cycle that is reasonably linear in it's approach. - I have tried it out with squats and Deadlifts in the past but I think it is most effective when... facebook.com/DSWfitnessuk/v…

#weightvestwednesday Row: 30 Cals. Every round Prisoner Burpees: 15-12-9-6-3 Airdyne: 30 Cals. Every round Walking Lunge + Squat: 15-12-9-6-3 - Prisoner Burpee: 3x press ups + 1x jump = 1x rep. - Walking Lunge... facebook.com/DSWfitnessuk/v…

Bulgarian complexes back into the training mix for a lot of our Online athletes currently. - These are a great way of training through a strength-speed continuum following a strength cycle. - They are also useful... facebook.com/DSWfitnessuk/v…

On our program, on Day 1 you will Squat. - Could be with a kettlebell, could be with a barbell. Might be on 1 leg, or onto a Box. - What I am sure of is in the food chain of exercise then the squat is the apex... facebook.com/DSWfitnessuk/v…

Pros vs Cons of 1RM testing: -Pros- 👍🏻Tangible proof you are getting stronger. The bar doesn't lie, if you are lifting more weight than you were before then strength has increased. 👍🏻Hitting a new PB is... facebook.com/DSWfitnessuk/v…

De-Load Protocol - As a strength athlete you should be looking to de-load every 4th week on average. - This should be done by de-creasing the total volume (sets & reps) by 20-40% and either maintaining or slightly... facebook.com/DSWfitnessuk/v…

Increasing Intensity with Tempo - The set in the video was prescribed at (2-2-×-2) •The first number is the eccentric, or lowering phase of the lift. •The second number indicates if there is any pause in the... facebook.com/DSWfitnessuk/v…

#WeightVestWednesday - Those of you that watch our story on IG know that every Wednesday we hit some type of workout wearing a weight vest. - So, should you be looking to include a weight vest in your training... facebook.com/DSWfitnessuk/v…

Kettlebell Complex - Military Press: x2 Front Squat: x4 1 Arm Row: x6 1 Arm Swing: x8 - Swap arms and repeat. Same weigh KB to be used for all movements. Whole complex must be unbroken on both arms. Work up in... facebook.com/DSWfitnessuk/v…

"Nah I'm alright, my abs don't need to be any more jacked" Nobody...ever - So give this a go: Barbell Deadbugs: x10 Each leg **immediately into** Barbell sit ups: x10 3-5 rounds should get the job done.... facebook.com/DSWfitnessuk/v…

#tbt to a #sundayfunday from a couple of weeks ago. - 100 Bench Press - every time you have to rack the bar climb the pegboard, then back into the bench press party. - Pick a weight for bench that is tough, but... facebook.com/DSWfitnessuk/v…

Fun session from Saturday that has seen my legs off for a couple of days: 10->1 Back Squat @ Bodyweight *10x Cals Ski Erg between* 10->1 Bench @ 75% Bodyweight *10x Cals. Airdyne between* 10-1 workout are great... facebook.com/DSWfitnessuk/v…

KB Complex. Grab 1 Kettlebell, It's party time! - 9x Deadlift 5m Farmer Carry 7x Hang Cleans 5m Front Rack Carry 5x Push Press 10m Overhead Carry *10 Rounds - 5 Each Arm* - •Use the same kettlebell for every... facebook.com/DSWfitnessuk/v…

Strength in Depth: Get yourself a training partner. - The best way to double your chances of fitness success, make training more fun and a proven way to help yourself through a rut or training plateau. - Training... facebook.com/DSWfitnessuk/v…