Why does everything have to be controversial?

How difficult is it to understand that eating less and moving more = good?

Why do people need articles, books, DVD’s….and on and on the list goes…most people don’t care about performance…the don’t care about being faster, higher, stronger….they want to look good naked and live longer and be healthier….and they only say they are interested in the last two so they don’t sound vain.


Now that didn’t last long…as we all knew it wouldn’t!

Busy week this week and didn’t get much of a chance to keep everyone up to date.

The rugby season is coming to a close this weekend which means things actually start getting even busier for me…now that all the stupid playing is out of the way…we can get down to the really good stuff…training.

So it will be Off Season programs for the next couple of months. Sorting out injuries and getting bodies back in one piece…then really getting stuck into training.

I’m going to pick a few people as I said to highlight as examples and perhaps explain in a bit more detail the how’s and why’s of what they’re doing.

JM completed his 1st week of training this week…he did well and I’m betting that this morning he’s pretty happy that he has not got to start week 2 till Monday night.

He’s doing a Heavy or Max Effort session on Mondays that goes something like this:

Warm Up + Mobility Work
Chins 10 2
1A Chest Supported Rows 5 8
1B Push Ups (elevated) 5 8
Bridging (secs) 3 60
Chins 10 1
Lying Tricep Extensions 5 8
Cardio – 10km/Level 5

Then on Tuesday:

Warm Up + Mobility Work
DB Floor Press 6 5
1A Inverted Rows 3 8
1B Push Ups 3 8
Side Bridging 6 30
Incline Bench Press 5 8
Cable Bicep Curls 3 8
Cardio – 10km/Level 5

On the Wednesday he is going to come in and do 20km on the bike then do extra prehab and trunk work…then I’ll probably have him do another 10km on the bike.

Thursdays as follows:

Warm Up Mobility
1A Pulldowns 5 8
1B T-Push Ups 5 8
DB Row 3 8
Back Extensions 3 12
Band Assited Chins 10 5
Cardio – 10km/Level 5

and finally on Fridays:

Warm Up + Mobility Work
Bench – 3 board 10 2
Bent Over Rows 5 8
Close Grip Pulldowns 3 8
Torque Press 4 8
DB Hammer Curls 3 8
Cardio – 10km/Level 5

Then a whole 2 days off and we start all over again…the program is modified on the fly as well because I have really stopped programming for people I don’t coach anymore which means less money…but also less stress and hassle….but above is his basic template for the next 3 weeks.

He’s waiting for surgery on a knee injury…his fitness testing results were as follows:

Height: 182cm
Weight: 116.4kg
Bodyfat: 29.4%
1RM Bench: 150kg
Pull Ups: 2reps
Push Ups: 45
Inverted Rows:21

So….he going to drop some fat….I want him back down to 20% reasonably sharpish while we bring up his strength…impossible you might say…well….we’ll see.

Someone who’s progress (or lack thereof) you can follow

JM is on the ‘list’ for knee surgery…till then…we are going to do a 7 week training block. A three week ramp up with a 1 week unload then another 3 week ramp up with a couple of days off at the end before retesting.

I will post all Jonno’s testing results from yesterday as well as his training plan for the next 7 weeks tonight.

Actually…roughly the plan will go something like this:

Session 1 – Max Effort Back Work
Warm Up & Mobility Work
Chins – Heavy
Chest Supported Rows
Incline DB Pressing

Session 2 – Repetition Effort Chest Work
Warm Up & Mobility Work
DB Floor Pressing
Single Arm Cable Rows
Shoulder Pressing

Session 3 – Repetition Effort Back Work
Push Ups
DB Rows
Back Extensions

Sesson 4 – Max Effort Chest Work
Board Pressing
Bent Over Rows
Close Grip Pulldowns
Arm Work

I’ll come back and modify this template and get into the specifics later.

I don’t care if your flexibility or mobility is crap….as long as it is crap all over!

Tonight’s client/victim was a GAA player…history of chronic hamstring injury….continually getting treatment…resting…and re injuring himself. He has excessive anterior pelvic tilt, tight hip flexors, poor quad flexibility and poor hip mobility. I gave him a mobility routine and took him through it and had him out the door.

He was in to see me because a few weeks ago I saw 2 other players from his club….also with chronic hamstring problems….some really basic mobility and flexibility work to do along with some single leg body weight exercises and according to this player…the both of them are flying at training.

Do the simple stuff that is staring you in the face right and often everything else just falls into place.

So what do I do exactly?

Well I’m glad I asked…I’m basically a strength and conditioning coach…I do more of the former than the latter in that I mainly write programs and coach the gym part of athletes training programs…I say mainly as in I do a lot of conditioning work…just more strength work.

I’ve decided I’m not going to talk much about what I do. Instead I’m just going to show it…I’m going to take people as they come to me from here on in and if they don’t mind I’m going to describe them and why they came to me…I’m actually tossing around the idea of maybe just developing a questionnaire to get people to fill out and just posting it up…I’m going to detail their screening and testing results when they start and then do that on an ongoing basis.

For the ones that aren’t shy I’m also going to post their pictures as well so we can see the visual as well as testing changes over time.

So where do I start?

Well just to be different I’m going to start in the present and over time work backwards to where it all began.

I hate blogs…everyone has one and very few of them have anything to say and if they annoy me so much I figure I might as well annoy someone else for a change.

I get accused all the time of being big on talk and small on substance…so I’m going to use this blog to chart the progress of trainees. To talk about who they are…what their backgrounds are…how they came to train with me. Then I’m going to tell you what they are doing and why they are doing it and we can all chart their progress or lack thereof.

I’m also happy to answer questions and I’ll post my thoughts on things ‘training’ and ‘industry’ related and see if I can stick with this for longer than 20 minutes.

I also want to see how far I can get with this blog before anyone actually finds it.