Yes half squats and no the title of this blog isn't a joke. Half squats really do have a lot of training value, although by no means should they replace full depth squats (So the hip knee joint is parallel or below). Full squats should always be the main course of any athletes program, regardless of what [...]

Have you ever had a day go by without the word 'protein' springing up? Even in jobs that aren't concerned with the health and fitness industry, protein seems to always be lurking its head around. There's also a lot of controversy as how much and how often we should intake protein in our every day [...]

The ego. I could literally write essay upon essay about the ego in a very Alan Watts-esque way, describing its very reason for humanities setbacks, and at times, humanities destruction. However as much as a part of health and well being philosophy and enlightenment is, I'm instead going to briefly talk about why your ego [...]

Here at 5S we have established a very niche market catering for the development of what we have branded as Tactical Athletes. This service caters for the wide breadth of uniformed forces both international and domestic, that require either an arduous selection process or that simply require the employee to maintain fitness and strength as [...]

Next training week fire these assessments of lower body and upper body strength, core strength and endurance, anaerobic capacity and lower body power to see where your at and how you shape up!   Monday : Bench Press 1RM. Front Squat 1RM. Max Pull Ups (3 attempts) Tuesday : Back Squat 1RM. 2.4KM Best Effort [...]

There are so many diets out there, some that work, others that just plain insult peoples intelligence. You can however categorise all of them into 3 main simple types that'll largely help you understand what these diets will do for you. Hypo-caloric, Iso-caloric and Hyper-caloric. Hypo-caloric Hypo, a prefix meaning 'beneath' or 'below', means your [...]

This rule is definitely just for nutrition on the performance circle. Cheating is good! Never ever go cold turkey and just cut all the sugar and crap straight from your diet. Your blood sugar levels and insulin spikes will go through the roof and you will inevitably find yourself eating all the carb filled, sugary [...]

So we've nailed rule number 1, consistency, now time to look at rule number 2. Keep it Simple. Once again this rule can cover at least two thirds of the performance circle. Rest is simple enough as this mainly governs sleep, maybe some advanced methods such as ice baths, but for the most part sleep [...]

Nutrition, an easy process for some and complete witchcraft for others, however all will completely agree that nutrition is largely the most important factor in the performance circle, with the other two thirds being rest and training itself. However, just as with training, very simple, basic rules get over looked as the majority of athletes [...]

First off, hope you all had a very merry Christmas and a drink filled blur that was very happy new year! This is my first post back as I've been in Thailand for 3 weeks, soaking up the sun, exploring the vast richness of Thai culture and getting smashed on vodka buckets by the beach. [...]