Pull from a dead-stop 🛑 Pulling from ‘dead’ positions can be a great tool to tidy up your form and increase the work on the targeted musculature (reduced SSC contribution). ✅ Optimal positioning ⬆️ Targeted musculature work ⬇️ Grip demands

Context Principle 🧩 𝙉𝙚𝙫𝙚𝙧 𝙖𝙨𝙠 𝙛𝙤𝙧 𝙩𝙝𝙚 𝙢𝙚𝙖𝙣𝙞𝙣𝙜 𝙤𝙛 𝙖 𝙬𝙤𝙧𝙙 𝙞𝙣 𝙞𝙨𝙤𝙡𝙖𝙩𝙞𝙤𝙣, 𝙗𝙪𝙩 𝙤𝙣𝙡𝙮 𝙞𝙣 𝙩𝙝𝙚 𝙘𝙤𝙣𝙩𝙚𝙭𝙩 𝙤𝙛 𝙖 𝙥𝙧𝙤𝙥𝙤𝙨𝙞𝙩𝙞𝙤𝙣 This goes for judgement of others training! Consider that you're merely seeing a snapshot 📸

Swing to Broad Jump Contrast 💥 Contrast sets are essentially using a conditioning contraction to prime the system to ⬆️ RFD in a subsequent action or movement. Enjoyed playing around w/ this one. Not entirely sure we’ll use it yet. More experimentation required. 👨‍🔬

People Want Novelty 🤹‍♂️ ‘Just do the basics well’ is a great concept (& it’s often true), but… Whether you like it or not, people like novelty - If you don’t provide it, they’ll find it elsewhere. It’s how you provide it that makes the difference 💡

FYI: Novelty ≠ Exercise Selection Only 🤷‍♂️

Deadbugs are a great exercise for core anti-extension & rotary stability 🤔 However rotation also occurs in life & sport (torso & hips separation) Using a deadbug anti-rotation press may: ✅Add an anti-rotation element to this exercise ✅⬆️Overall torso stabilisation

Areas people overvalue when trying to train through pain 🤕 💊 Cortisone & painkillers 🧊 Ice 🩹Kinesio tape An area people undervalue when trying to train through pain: -Why the pain is there in the first place & creating a plan to address it-

Can’t Full Press Up⁉️ Try These ⬇️ Are you struggling to master the full Press Up? Give this variation a try 🧐. We are significantly stronger eccentrically, so this exercise can be great to get stronger in a highly specific pattern.

Bilateral vs Unilateral Exercises 🤔 We are not sure if this is a popular or an unpopular opinion… but you don’t have to choose one⁉️ It’s entirely contextual 🤷‍♂️.

Rack Back Extensions 💡 A common issue in training is availability of back extension benches. Performing this variation in a rack can be a good substitute: 🎥1️⃣&2️⃣: Heels into dumbbells (can allow use of ⬆️ weight) 🎥3️⃣&4️⃣: Toes into dumbbells (⬆️ hamstrings & calves stress)

Don’t Add Strength To Dysfunction 🏋️‍♂️ 🏋️‍♀️ If you oberve a dysfunctional movement pattern, adding weight will make the dysfunction worse e.g. knees caving in during a squat. ✅ Often stripping it back & building it back up is the best answer for performance & health longevity.

Multiplanar Plyometrics/Jumps 🤾‍♂️ As humans, we should be able to move through the three different planes effortlessly. 📌 Sagittal: Forward +back 📌 Frontal: Side to side 📌 Transverse: Rotational Heres some basic ways we like to incorporate them into our plyometrics/jumps.

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Athlete Programming 🧐 Its not as simple as: 📌 Push 📌 Pull 📌 Squat 📌 Brace 📌 Rotate In fact, its grossly over simplified - however, it’s a head start on a great deal of the athletic population. 📈

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Deadbugs are a great exercise for rotary stability & strong core musculature. When bodyweight deadbugs are competent, overload via cable machine are great progressions for a: ✅Dynamic or static emphasis ✅Single or double leg/arm emphasis ✅Anti extension or rotation emphasis

2️⃣ 🔑’s for adaptation in training: 1️⃣. Effort 2️⃣. Consistency Same for trainers/coaches: Focus on effort & consistency e.g. 2-3 exercises in a banded/mobility/stretching routine well than programming a 10-12 half-assed exercise routine, quality > quantity.

Unilateral Loaded Jumps 💥 Loaded jumps are great for developing power & most commonly consist of: 1️⃣ BB/DB Squat Jump derivatives 2️⃣ Hex Bar Jump derivatives However, we should not forget that unilateral jumps can be loaded too. ‘Surf the curve’. 🏄

Consistency is the cardinal rule of training. 🔑 Without it, nothing else matters.

Great to be in the UK FootGolf squad for the European championships in Buk Hungary starting 29th September. I have tried my best to apply myself to a new discipline and stay positive during this pandemic. Hard work and hours of practice paying off. Looking forward to it! ⚽️⛳️