Informed Performance – The Gym, The Website and The Blog

So….long time no blog. I’ve missed it actually as there has been a tonne of stuff to talk about. I’ve been happily working away in the gym while being busy putting the new one together.

As usual I am going to do this completely prematurely and before everything is ready but I think some of you actually like being part of the process and this blog and hopefully the new website and blog are all the better for it.

You can find the new website here. My blog will now be found here.

Put simply the way this is going to work is that the website will be where I post all the informative and training based stuff and my blog will be just for my pissing and moaning and ranting and raving.

Both the website and the blog are pretty rough at the moment but we are going to kick the website into shape this week I am going to tidy up and modify the blog.

If you have any suggestions, questions or queries fire away. We’ve a fair bit of work to do the rest of this week but I will be fully back in the swing of things next week.

The new website and blogs for Informed Performance are almost done

You won’t need to worry…soon when you come here you’ll just be redirected to the new website….more specifically you will be redirected to my blog over on the new website.

My plan for the future is to continue to crap on, piss and moan in my own blog then to have all the interesting stuff on the company website. The next couple of weeks are going to be pretty manic so don’t be expecting too much in the near future but before long I will be right back to underwhelming you just as much as I have in the past.

Apologies

One of the things that I’m working on at the moment other than the new gym is the new website for Informed Performance…so you guys can basically stop coming here and wasting your bandwidth for a little while.

So move along…there’s nothing to see here.

Actually
What you could do if you feel so inclined is let me know what stuff you like or don’t like in the blog? What you’d like to see more or less of?

Too many gyms and not enough time

Sorry for the massive break between blog posts. With the rugby pre season kicking off last week and 4 GAA teams ramping up for championship in the coming weeks along with my usual work in the gym and getting things done for the opening of the new gym on August 1st I’ve barely had time to scratch myself let alone update the blog.

I promise I will make a constructive post this evening after work that will have you all as underwhelmed as always.

It’s never ending

I have a few things to update today so I thought I would put them all in a single post.

Firstly and most importantly…I tested today…as you all know…it’s all about me.

Strength Testing
Back in the olden days I posted this.

On the 15th of May I tested and these were my results:
Bench – 140kg
Pull Ups – 9 reps
Push Ups – 39 reps
Inverted Rows – 21 reps
Trap Bar Deadlift – 180kg

I wasn’t to disappointed with this…as I was really just getting back into training. I went on to detail my training program and my diet…my diet has been pretty stable asides from a couple of major blow out. I also predicted/stated that my goals for the 1st of July were the following:

Bench – 150kg
Pull Ups -12 reps
Push Ups – 50 reps
Inverted Rows – 30 reps
Trap Bar Deadlift – 200kg

Well as usual…I’m full of shit…I didn’t test yesterday because work got in the way…but I did test today and my results were as follows:

Bench – 160kg
Pull Ups -15 reps
Push Ups – 50 reps
Inverted Rows – 30 reps
Trap Bar Deadlift – 220kg

Pleased with this…did it reasonably easily on the bench and the trap bar…the pull ups were a surprise and the push ups and inverted rows I just punched out my targets. Onwards and upwards from here…pleased with how things are progressing.

I forgot…I also did 18 reps at 100kg on the bench and did 3 pull ups in the X-vest weighing in at 150.5kg’s (me+36.6kg).

In other news
Garrett was really annoyed about me sticking up those snatch videos the other day…I think everyone knew what was going to happen after I found that out.

That 9th Attempt was a PB so it’s not all bad.

Some Actual Coaching
This is from Manuel Buitrago who works at Supreme Sports Performance.

He technically has a ‘D’ path on the bar in these vids (whereas his last vids had an ‘A’ path and) so hes jumping back as a result. I dont particularly care for it but in both vids, he ends up in the same position above the knee, meaning hes still cutting things early and not reaching full extension.

Whatever bar path he chooses will depend on what feels more comfortable for him, but whats messing him up is cutting his pull. He also needs to step out more on his front leg more when jerking.

If I had to choose, Id take the top series because he loads the hamstrings, stays flat footed longer, and doesnt launch the bar out as much. He still needs to arch his back more, stop using his arms, and be more patient.

If hes going to deadlift first to trace the bar path, thats cool but he needs to know that the bar should start to brush an inch or two below wherever it lies at his thighs at standing.

Prilepin’s Table

I was just looking around at Supreme Sports Performance site and found this and thought people might think it was interesting.

Informed Performance Submission Tournament – Saturday, August 15th

Entry by pre-registration only. No entries will be accepted on the day. Forms will be made available and sent to clubs in the next couple of days. If by chance you don’t get a form, I’ll upload one online.

The tournament format is as follows:

Entry fee – €20

10am- Sign in.
11am- Rules meeting and brackets made.
12pm- Competition starts.

The competition will run on a straight elimination format with two progressing to a final. There will be a gold, silver and two bronzes for each category.

Matches will be decided by submission, or failing that, points. The referee will award points based on the following:
More info on what constitutes a penalty/sweep etc. is available on http://www.ibjjf.org/rules.htm

I should point out that the rules and categories used on that site are really extensive. Obviously this is a wee little tournament on the emerald isle so we won’t be using all of those.

Categories:
Novice (-12months), Intermediate (-3 years), Advanced (3 years +).

Weight categories as per IBJJF:
57.50KG.
64.00KG
70.00KG
76.00KG
82.30KG
88.30KG
94.30KG
100.50KG
Over 100.50KG

We have a large matted area which should be suitable for two rings, but I’ll trial it tonight and see if it is. If not I’ll arrange to get some more mats and we’ll put a ring downstairs.

More info plus entry forms coming soon. I just wanted to update as a lot of people have been enquiring.

Athlete’s looking for a job?

I got contacted today by a mate who is trying to fill this job and thought I might know an athlete that it might suit…so if this sounds like you…drop me an email and I’ll pas your contact details onto Luke.

Sport Related Sales / Commercial Business Development- FMCG Products (Nutraceutical Food Space)

Reporting to the newly appointed Commercial Director for this new product range in the Whey / Protein / Nutraceutical Sports Drinks Products space.
This product range is relaunching in Ireland (though there is some presense here already) and the Business development role will go to someone passionate about sport and / or body building as this will be the core target market initially that will give you most traction.

This is a well established organisation in the FMCG space, who are looking for a Commercial Manager to develop the product ranges and product distribution in Ireland (this is a country wide role and you can be based anywhere in Ireland – there would be a slight preference for Leinster as this will be the hub of activity). This is a stand alone role covering Ireland and will suit someone who has an interest in Sports and has sales experience. Product is coming through USA through 3PL in UK into Ireland and all R&D has been done in Ireland for the product nuances. It is B to B sales not to consumer.

Job Profile Requirements:

- To achieve both overall volume and individual target product targets
- To grow the product distribution in Ireland
- To use initiative in developing the market for the product range
- To manage all the existing accounts
- To develop marketing plans where needed
- To monitor competitors to ensure accurate market knowledge
- Monthly management reports

Qualifications:

- Experience in sports products side of FMCG is ideal but not essential (a link into the body building world could be an asset)
- A 3rd level degree is a ideal but not essential
- Strong motivation
- Proven track record in the FMCG sales area, 3 – 5 years really unless you have less and have exceeded targets
- Good communication skills
- Good computer skills

I love it when a plan starts coming together

Go and check out Barry’s blog for pics of the nearly completed grappling area and the nearly completed striking area downstairs…you can see all the pics here.

The Gappling & BJJ Area

The Grappling and BJJ area upstairs is almost completed.

The Striking and Boxing Area

The Striking and Boxing Area downstairs is almost done as well.

This weeks program…just for comparrison

I thought I would throw this up because it might answer some of the questions people had and save me from having to prattle on.

You’ll see that the program is really only tweaked a little here and there and most of it is pretty much as is.

Session 1
Warm Up – 5 to 10 minutes.
Hip Mobility Work
Front Squats – 2 warm up sets of 8 reps and 5 sets of 3-5 reps.
DB RDL’s – 4 sets of 10 reps.
Bridging – 5 sets of 60 seconds with 60 seconds between sets.
Shoulder Mobility Work
Pull Ups – 2 sets of 8 reps and 5 sets of 3-5 reps.
Blast Strap Push Ups – 4 sets of 10 reps.
Hi-Lo Woodchoppers – 3 sets of 12 reps on each side.
Cable Lateral Raises – 4 sets of 10 reps.
Overhead Tricep Extensions – 4 sets of 10 reps.

Session 2
Warm Up – 5 to 10 minutes.
Hip Mobility Work
Deadlift – 2 warm up sets of 8 reps and 5 sets of 3-5 reps.
Elevated Split Squats – 4 sets of 10 reps.
Side Bridging – 3 sets of 45 seconds with 15 seconds between sides.
Shoulder Mobility Work
Bench Press – 2 sets of 8 reps and 5 sets of 3-5 reps.
Blast Strap Rows – 4 sets of 10 reps.
Ab Pulldowns – 3 sets of 20 reps.
Military Press – 4 sets of 10 reps.
Preacher Curls – 4 sets of 10 reps.

Session 3
Warm Up – 5 to 10 minutes…as usual.
Shoulder Mobility Work – The usual.
Incline Bench Press – 2 sets of 12 reps and 5 sets of 10 reps.
Decline DB Fly – 4 sets of 15 reps.
Lo-Hi Woodchoppers – 3 sets of 12 reps.
Shoulder Mobility Work – Different from what they did earlier.
Reverse Grip Lat Pulldowns – 2 sets of 12 reps and 5 sets of 10 reps.
Single Arm Cable Rows – 4 sets of 15 reps.
Hanging Leg Raises – 3 sets of 12 reps.
1A Leg Press – 5 sets of 10 reps.
1B Back Extensions – 5 sets of 10 reps.
1C Natural Reverse Hypers – 5 sets of 10 reps.

Session 4
Warm Up – 5 to 10 minutes.
Mobility Work
Rower – 6 sets of 400 with 60 second recovery between efforts.
15 minute work set of the following:
1A Step Ups – 5 a side
1B Lat Pulldowns – 10 reps.
1C DB Press – 10 reps.
Rower – 8 sets of 300 with 45 second recovery between efforts.
15 minute work set of the following:
2A Lunges – 5 a side.
2B Pull Ups – 2-5 reps depending on ability.
2C Push Ups – 10 – 15 reps depending on ability.
Rower – 10 sets of 250 with 30 second recovery between efforts.

Session 5
Warm Up – 5 to 10 minutes.
Mobility Work – 1 shoulder drill and 1 hip drill.
Bike – 5mins @ Level 5 then 10 sets of (30/30’s)
15 minute work set of the following:
1A Box Jumps – 10 reps
1B Push Ups – 10 reps.
1C DB Rows – 10 reps.
Treadmill – 2km @ 1% as fast as possible
15 minute work set of the following:
2A KB Squat – 5 reps.
2B KB Rows – 5 reps.
2C KB Press – 5 reps.
Bike – 5mins @ Level 5 then 10 sets of (30/30’s)