What is strength & power? Strength is most commonly defined as the highest amount of “force” that can be exerted by the muscles of the body to overcome the most resistance in a single effort. The terms explosive strength and power are used to describe the ability to overcome a resistance with a fast contraction. There are slight differences between these two terms. However, they both relate to producing force [...]

INOL = Intensity X Number of Lifts Reps / (100 – Intensity) Intensity = Weight lifted as a percentage of your one rep max i.e. 75% This is a simple formula that allows us to measure intensity across sets of different rep ranges. It’s key to understand that the body is not just a machine that we can type the right numbers into and achieve optimal results... You will have [...]

The one reason I don’t like “Transformation” training and nutrition (diet) models, is simply because most of the academia I read on the subject shows over 90% relapse rates.   If a surgeon were to recommend a “great surgery” that has over a 90% rate of total relapse and often increased symptoms after i.e. Extra weight gain… You would question whether they were currently having some sort of stroke… It's [...]

The System Test 1RM's to start. Macrocycle – 15 Weeks - Retest 1RM’s at the end of the 15 weeks. Mesocycles – 3 Weeks – Up percentages by 2.5% after each mesocycle (5 in each macrocycle). Microcycles – 1 Week (3 in each mesocycle) -  3 Sessions a week  Split the 3 Sessions between - Squat (Back/Front/SSB), Bench Press/Overhead Press & Deadlift. Add 1-2 Assistance exercises to each day (of your [...]

I often get athletes asking me if they should do CrossFit to get fit for their sport… So, I’m going to assess the pros and cons. The main pro to CrossFit is the fact it’s going to get you incredibly “fit” (general term) and increase mental toughness… The workouts are inherently hard! However, as I’m sure everyone already knows, working various exercises to high intensities can increase the risk of [...]