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. [...]
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 [...]
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 [...]
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 [...]
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 [...]
Had a blast at the weekend running the Born Survivor with Team 5S! Had a 4th place finish from our Elite team... Every member of the main team finished with no injuries, and the kids team smashed it! Met up with our friends from Anvil Strength & Conditioning who built the huge 5S Rig... Really [...]
5S Athlete Shaun Wilde - 4th Place on this weekends Born Survivor. 10km + Obstacles completed in 58 minutes. Great bit of training ready for Spartan Race next weekend and the OCR World Championships in mid October... Going for a podium finish! ...Looking forward to co-writing/designing some specific training programmes with Shaun for the Runners [...]
People often talk about the PlayStation generation and how they have no physical robustness... This is true to a certain extent, however I believe it to be more down to a lack of "Toughness". One of the most important elements people (of all ages) miss from their training is "Toughness"... Don't get me wrong, people [...]
I was recently asked why I don’t market “Transformations”. Basically, “Transformations” are on the same level as “Toning” and “Detoxes” … They show a complete lack of understanding of human physiology. The human body regresses dramatically when under stimulated… The idea that a 6-week transformation will result in a “Happy ever after” is [...]
Finally finished the 1st draft of my 1st book! Looking to self publish on Amazon towards the end of the year... Getting all the pictures and illustrations done seems like a mammoth, but luckily the 5S Facility makes for the perfect setting. The book is essentially about the fast that most individuals go to the gym [...]
