There’s never been a better time to blog and I’ve never had less time to do it

I thought I’d start with training stuff and finish with an update on where the new gym is at.

James Norton did his testing earlier in the week…he’s only getting a mention because he broke the gym ‘in testing’ push up record. He got 85 reps…I say ‘in testing’ because to get on the board it has to be done during a testing session.

He scored as follows:
Weight: 90.7kg
Bench: 130kg
Pull Ups: 14 reps
Push Ups: 85 reps
Inverted Rows: 36
Trap Bar Deadlift: 200kg

Jimmy doing what he did best for Leinster

Jimmy doing what he did best for Leinster

I’m going to have him rest up and come in fresh and do 100 push ups in a minute…just so I can film it and put the whole..’100 push ups in a minute is impossible’ thing to bed once and for all.

Jimmy is going to be involved in the new gym along with Conor McPhillip’s. They will both be overseeing the rugby development program along with myself. This will be a non club affiliated program that will be built around preparing ‘rugby playing athletes’ and will encompass all the off field development needs of players.

Conor doing what he does best...levitating

Conor doing what he does best...levitating


These players will be assessed from top to bottom like all the athletes and clients that come to the new facility and their strengths and weaknesses identified and the entire Informed Performance team will set about putting a program in place to make these players as strong and powerful as well as as fast and agile as they need to be.

In future posts I’ll be putting up Jimmy and Conor’s CV’s along with my own and if you are an individual involved in rugby either young or old at a beginner or an elite level and you think there is a gym somewhere else in Ireland that you can find a better qualified and more experienced team to help you meet your goals…please by all means let me know.

I wasn’t even going to talk about the new gym that much….but while I’m at it and just to give you an idea of what is going on. As with the people involved in the rugby program…Informed Performance Muay Thai is going to be headed up by none other than Paddy ‘The Paddy’ Ivors. He is ranked number 1 with the Irish Muay Thai council in both the 61kg and 63.5kg weight divisions. He has a fight record of 16 and 3 with 8 knock outs. He is an active fighter that has trained and fought in internationally.

You can expect the same quality of coaches in all the areas that Informed Performance is involved in…it is actually going to be ridiculous…I look at the people involved and even I can’t wait to train there. The tennis program will be put together in conjunction with James McGee the current Irish Davis Cup member and ATP tennis professional.

It is actually quite funny…I’ve been getting emails this week from people saying that €79 a month is an ‘outrageous’ price for a gym membership…I say ‘outrageous’ in brackets because that is exactly the word used. I can only assume that some people really just don’t get it. I’ve actually not bothered replying to them and I’m not going to justify a thing. It actually just makes me laugh out loud.

Back to training…

Damian also tested this week I took these results from his blog results were as follows:
Weight – 110.9kg
Bench Press – 115kg (1RM) +5 kg (Not Happy)
Pull Ups – 10 No Change (Not Happy)
Push Ups – 59 (1 Min) Chest to Floor +15 on previous (Want to Improve)
Inverted Row – 31 (1 Min) No Change (Not Happy)
Trap Bar Deadlift – 180kg +10kg (Not Happy)

That’s him saying he’s ‘Not Happy’ by the way not me. He’s recently back from serving in Kosovo and has basically been meandering through his program and this shows in his results here in testing…if you asked me how I felt about his performance I suppose I’d say I was ‘not happy’. The thing is though…you can’t set the world a light 24/7/365…so hopefully he’ll turn his unhappiness into rage then channel it back into his training.

I may as well put a bit of pressure on Damian here and now on the blog to ensure that he gets his act together. I’ve been training Damian for a long time now and like most athletes that I’ve been training for a long time he probably knows and understands more about training than a lot of the ‘coaches’ out there. I’m encouraging Damian to get his Certified Strength and Conditioning Specialist certification because I want him to start paying me back for the time I’ve put into him. We’ll be running some ‘Boot Camp’ type programs in the new facility as well….what a complete novelty it will be to have a Boot Camp actually run by a serving military officer who actually knows what a real Boot Camp is.

Barry’s training is coming along well…I won’t go into a heap of detail as he’s described things pretty well on his blog if you want to check out his thoughts on it.

The session we did yesterday was as follows:
Bike – 5 mins
Rowing – 10x150m with 30 second recovery
Rest – 2min 30 sec
The 4 rounds of the following
Trap Bar Deadlift – 80kg (30 seconds)
Assorted Box Jumps (24in, 30in, 36in) – (30 seconds which was basically 3 rounds…the boxes were arranged an various orders each round)
Rest – 30 seconds
Leg Kicks – 60 seconds work
Rest – 30 seconds then begin the next round.
Rest – 2min 30 sec
Rowing – 10x150m with 45 second recovery
Rest – 2min 30 sec
The 4 rounds of the following
Bench (Board) Press – 60kg (30 seconds)
Elevated Bosu Ball Push Ups – (30 seconds)
Rest – 30 seconds
Striking Combinations – 60 seconds work
Rest – 30 seconds then begin the next round.
Rest – 2min 30 sec
Rowing – 10x150m with 60 second recovery

If I had time…which I might later I’ll show you how much Barry’s conditioning has changed…I was looking at all his heart rate profiles. It is actually quite incredible…his times on his rows yesterday were similar to one of his early sessions in November. Just to give you an example I was looking at his 10x150m with 60 seconds recovery at the end of both sessions. Back at the end of November his maximum heart rate on these intervals was 192bpm and the average for the entire duration of the intervals was 160bpm. More importantly….the lowest his heart rate got during these intervals was 147bpm and that was the only time in the entire set that he got below 150bpm…his worst was 160bpm. In the same intervals yesterday done in roughly the same time…his maximum heart rate on these intervals was 179bpm and the average for the entire duration of the intervals was 143bpm. If you look at the recovery between intervals the lowest it got down to was 120bpm and the worst it was it was down to 129bpm…do you know what all this means? Neither do I…well actually I do but I don’t really have time to explain it to you.

I’ll break it down for you one over the other…
Maximum Heart Rate
Before = 192bpm
Yesterday = 179bpm
Result = A 13bpm lower max heart rate.

Average Heart Rate
Before = 160bpm
Yesterday = 143bpm
Result = A 17bpm lower average heart rate.

Lowest Recovery Heart Rate between Intervals
Before = 147bpm
Yesterday = 120bpm
Result = A 27bpm better recovery heart rate.

Highest Recovery Heart Rate between Intervals
Before = 160bpm
Yesterday = 129bpm
Result = A 31bpm better recovery heart rate.

It’s only a little while now till we see what this means come fight time…because the thing is in fighting…one mistake and it can be lights out for either fighter. But if it goes at least one round and I know that walking to my corner with my heart rate at maximum…that after sitting for a minute I’d much rather be getting back up with it at 120bpm rather than already at 160bpm.

My Appalling Wardrobe
I just wanted to thank Sully who sent me a brand new Jägermeister polo shirt all the way from Las Vagas….which automatically made me think of this…

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7 thoughts on “There’s never been a better time to blog and I’ve never had less time to do it

  1. I only sent you the shirt to hopefully get you to stop wearing all of the Cal Bears clothing you stole from your idiot American twin brother.

    p.s. do I get a free lifetime membership now? Really, how much longer do you think I have?

      • 🙂

        Will, if I may ask, how would you tailor the above conditioning session different for an athlete(1) who has the power (good first 150m times) but can not go the distance vs an athlete(2) who can go the distance but has no power (constant but relative slow 150m times)?

        My thinking:
        (1): longer row intervals and/or less recovery between intervals
        (2): shorter row intervals and/or more rec between intervals ?

        thnx
        Angelo

  2. Angelo@Vilog.Nl said

    Will, if I may ask,
    You may.

    how would you tailor the above conditioning session different for an athlete(1) who has the power (good first 150m times) but can not go the distance vs an athlete(2) who can go the distance but has no power (constant but relative slow 150m times)?

    My thinking:
    (1): longer row intervals and/or less recovery between intervals
    (2): shorter row intervals and/or more rec between intervals?
    Neither of those options are the dumbest things you’ve ever said…that would basically be two options that I’d work with.

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