Sorry all, but I have been mad busy with work commitments and have not had time to add to this blog. Everything is all sorted now so keep posted for some serious strength and performance training.
Todays training is bench day, im following big Jim Wendlers 531, if anyone is looking for a simple but effective program then get on this. As we all know people like to lift heavy week in week out, its like an ego thing in the gym, but fail to progress past that PR they hit 12 months ago. This program takes a step back and lets you hit Rep PR's instead of 1RM PR's, the program is not a quick fix but more long term, so if your willing to take a step back but then knowing that you will excel forward faster then ever then give this program a try.
Strength & Performance Coach
Sean
P.s if you have not yet watched the STRONG dvd from Defranco, then sort it. Watch it then train!!!
Thursday 9 July 2009
Wednesday 4 February 2009
What will Strength Performance offer to you?
Strength Performance will be a top of the range training facility aimed towards the aspiring amateur athlete, professional and those looking to make a commitment to their long term health. The company will provide the following services:
Upper Body Strength Training
Lower Body Strength Training
Speed Training & Conditioning
One-on-one & Group Flexibility Training
Plyometric Power Training
Strongman Training
Youth Strength Conditioning
Police, Fireman, Military Physical Preparation
‘Weekend Warrior’ Strength & Conditioning Classes
On site Seminars
With our expertise, passion, drive and enthusiasm Strength Performance will provide a unique training facility for the keen amateur and professional who see strength conditioning as essential to improving personal performance in their chosen sport. In order to maximize an athlete’s potential, effective, properly designed strength and conditioning programmes will be tailored to meet the individuals’ needs.
Stay tuned with more to follow
Sean - Strength Performance Coach
Upper Body Strength Training
Lower Body Strength Training
Speed Training & Conditioning
One-on-one & Group Flexibility Training
Plyometric Power Training
Strongman Training
Youth Strength Conditioning
Police, Fireman, Military Physical Preparation
‘Weekend Warrior’ Strength & Conditioning Classes
On site Seminars
With our expertise, passion, drive and enthusiasm Strength Performance will provide a unique training facility for the keen amateur and professional who see strength conditioning as essential to improving personal performance in their chosen sport. In order to maximize an athlete’s potential, effective, properly designed strength and conditioning programmes will be tailored to meet the individuals’ needs.
Stay tuned with more to follow
Sean - Strength Performance Coach
Monday 2 February 2009
Grip Strength
Anyone who trains properly knows that having a strong grip is very important. Why? Well for me having a strong grip represents a strong person, I cant stand shaking someones hand which feels like it's p*ss wet through. Back in the olden days those boys were ripping huge amounts of weights off the floor without the use of straps. As well as having a grip that could crush some pencil pushing fitness instructor's waist their arms were huge!!!
To get a strong grip, you have to lift heavy, as well as using unorthodox equipment such as towels, ropes, stones, odd objects or just anything where you grip has to work overtime to keep hold.
Training your grip should be done at the end of your sessions, including both max effort and for time.
Check out the vids below from Diesel Crew
To get a strong grip, you have to lift heavy, as well as using unorthodox equipment such as towels, ropes, stones, odd objects or just anything where you grip has to work overtime to keep hold.
Training your grip should be done at the end of your sessions, including both max effort and for time.
Check out the vids below from Diesel Crew
Remember having a strong grip will help with your training!!
Strength Performance Coach
Lift Big & Get Strong
Sean
P.s Next time you do chin ups, use a towel!!
Monday 26 January 2009
Who needs Conditioning?
I truly hate cardio with a passion, but like most of us we will benefit from it in our program. Most weekend warriors that I know not only want to get jacked but would also like to be healthy. Believe it or not, there comes a time in some people’s lives at which being healthy enough to play with their kids takes precedence over max-effort deadlifts! For these people, I recommend incorporating 2-3 days a week of “cardio” - or some kind of conditioning.
Did you know that the right GPP (general physical preparation) will enhance your overall program?
Your overall fitness state determines how well nutrients pass through your system and how fast your recovery process will be. If you’re not recovering, you’re not making the gains you should be.
The important thing to note is that this type of training needs to enhance the overall strength program, not take away from it. Too many people go nuts, adding in 300 extra sessions per week, and their strength takes a dive.
So with this in mind, were looking at
Did you know that the right GPP (general physical preparation) will enhance your overall program?
Your overall fitness state determines how well nutrients pass through your system and how fast your recovery process will be. If you’re not recovering, you’re not making the gains you should be.
The important thing to note is that this type of training needs to enhance the overall strength program, not take away from it. Too many people go nuts, adding in 300 extra sessions per week, and their strength takes a dive.
So with this in mind, were looking at
- Increased physical state
- Better cardiovascular fitness
- Faster strength gains
- Better recovery
- Lower body fat levels
- Bring on weak points
- Better mental state
So what do I do?
Steady State Cardio - No chance!!
High Intensity Sled Work - check out the video below
So boys and girls drop your long winded cardio sessions and soap watching and get hold of a sled, tyre or a prowler and get to work!! Enjoy!
Strength & Performance Coach
Lift Big & Get Strong
Sean
Thursday 22 January 2009
Silver Bullet in Action!!
Check out the videos below from today's training
Pea gravel + bin bags + duct tape = Hard Work!!
Pea gravel + bin bags + duct tape = Hard Work!!
30m car push to get warm
Clean & Press
Silver Bullet Carry
Tyre Pulls
Easy Work for Coach Z
Until next time
Lift Big & Get Strong
Strength & Performance Coach
Sean
Welcome to the Silver Bullet
Today I made up what i call the "Silver Bullet". This innocent looking piece of equipment weighs a mere 50kg and with no handles or bars to grip onto it becomes very hard to pick up and throw around. Trust me!!
If you want to improve you grip, strength and conditioning then look no further. Throw in a tyre and some ropes and it becomes very interesting. Stay tuned to see the silver bullet in action
Lift Big & Get Strong
Strength & Performance Coach
Sean
p.s if you want to know how to make a heavy sand bag yourself then drop me an email or post a comment
If you want to improve you grip, strength and conditioning then look no further. Throw in a tyre and some ropes and it becomes very interesting. Stay tuned to see the silver bullet in action
Lift Big & Get Strong
Strength & Performance Coach
Sean
p.s if you want to know how to make a heavy sand bag yourself then drop me an email or post a comment
Wednesday 21 January 2009
Do you train like an athlete?
In most sports athletes need to be strong and fast, so why do most of them train like bodybuilders? (or try to..) Whats more important to you looking good down the beach or getting knocked for six on the field.
Incorporating numerous training methods into your program can drastically improve your chances of being stronger, bigger and faster and hopefully should get some attention from the other sex as well if that's what your after!!
1. Heavy Lifting - This can involve your traditional lifts such as deads, squats, bench(although most of you need to learn how to bench properly) or more strongman events such as tyre flips, log press, car pulls/pushes and even atlas stone lifting. If your just starting out I would stick with a heavy set of 5 reps, otherwise push yourself to heavy singles or doubles.
2. Lifting Fast - This speed work involves the use of dynamic or plyometrics exercises such as broad jumps, box jumps, depth jumps any type of jumps and for the upper body explosive press-ups, medicine ball throws, tornado ball. Depending on what equipment you have incorporating bands and chains for your dynamic work will be very useful (although not for beginners)
3. Reps - This is one thing most people do except this is all they do. Keeping your muscles under tension for a period of time will help add mass to your frame. This much needed mass can then be used to develop your strength and speed.
In addition to these basic 3 things, don't forget your conditioning or grip work. Check out the videos below
Incorporating numerous training methods into your program can drastically improve your chances of being stronger, bigger and faster and hopefully should get some attention from the other sex as well if that's what your after!!
1. Heavy Lifting - This can involve your traditional lifts such as deads, squats, bench(although most of you need to learn how to bench properly) or more strongman events such as tyre flips, log press, car pulls/pushes and even atlas stone lifting. If your just starting out I would stick with a heavy set of 5 reps, otherwise push yourself to heavy singles or doubles.
2. Lifting Fast - This speed work involves the use of dynamic or plyometrics exercises such as broad jumps, box jumps, depth jumps any type of jumps and for the upper body explosive press-ups, medicine ball throws, tornado ball. Depending on what equipment you have incorporating bands and chains for your dynamic work will be very useful (although not for beginners)
3. Reps - This is one thing most people do except this is all they do. Keeping your muscles under tension for a period of time will help add mass to your frame. This much needed mass can then be used to develop your strength and speed.
In addition to these basic 3 things, don't forget your conditioning or grip work. Check out the videos below
Keep it simple but train hard
Lift Big & Get Strong
Strength & Performance Coach
Sean
p.s remember all this training that you do will be undone without proper nutrition and rest
p.p.s If you have any questions regarding training or nutrition please hit me up an email
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