How Often Should You Lift Maximally?
The Infamous Russian Sports Scientists Vladimir Zatsiorsky classified max strength training (the maximum effort method) as working above 90% of your 1 rep max (1RM) - I personally classify max strength as anything above 85%, but maybe I am not as hardcore as the Russian lifters! It is well established that lifting maximal loads elicits the greatest strength increases. However, there is, of course, a risk of overtraining and injury [...]
Youth Strength and Conditioning Book for Our Youth Members
We have just published a Youth Strength and Conditioning Book/Paperback Program on Amazon - the book works as both a program with detailed instructions and program cards for each training session and a logbook with log pages to track your progress. A paperback copy will be given to all our youth members (12-16-years-old) who initially can train at 16:00-17:00 on a Wednesday and 18:30-19:30 every evening (Mon-Fri). From there, once [...]
The Truth About the Spine
The Truth About the Spine I have seen a lot of vids recently showing the Jefferson Curl. They get a lot of attention because they show an individual rounding (bending) their spine (including the lumbar spine) while under load. The spine can bend and twist and of course it is healthy for it to do so. The real question is, what is the correct way to load different positions [...]
Jane Holt – 5S Ultra Athlete
5S Athlete Jane has completed another Ultra Marathon, this time "The Wall" (69 Miles) just four weeks after running 10o miles! A few words from Jane: "After completing the Chester 100 four weeks ago I then ran The Wall Ultra, 69 miles from Carlisle to Newcastle through Hadrian's Wall country. Myself and two friends entered this event to fundraise for Young Minds and have smashed our target of £500. Most [...]
5S Athlete Jane – Ultra-Athlete!
Jane is a 51 year old endurance athlete based in Staffordshire who runs ultramarathons. She has completed 14 races so far with her biggest ultra on May 19th, the Chester 100, her first 100-miler! Words from Jane: "I do strength & conditioning twice a week - thanks to Jason for his tailored programmes - Pilates once a week and cross train with Nordic Walking and cycling. I train 6 times [...]