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

• 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

Silver Bullet in Action!!

Check out the videos below from today's training

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

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

Keep it simple but train hard

Lift Big & Get Strong

Strength & Performance Coach

Sean

sean.keefe@hotmail.com

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

"Strong" DVD from Defranco

Just had my late xmas present from my sister, and what a gift it was. The Strong DVD from Defranco's Training. Watching this just made me want to jump out of my seat and go smash it in the gym, the intensity that this brings is immense!! Give me the heaviest tyre and I will flip it after watching this!!! Any serious athlete or strength coach should watch this right away as it really shows what is needed to make it to the top!

Strength & Performance will be a training facility in Manchester where all this stuff in the dvd will go down. Who wants to get involved?

Post your comments below if you feel the same way about this dvd as me

Lift Big & Get Strong

Strength & Performance Coach

Sean

sean.keefe@hotmail.com

New Blog

Strength coaches, athletes, weekend warriors or anyone, welcome to my blog. Not too sure how to work this but lets see how it goes. Im a strength coach working in Manchester, England. Currently on the road to planning and opening a training facility known as "Strength Performance", this will be an underground style gym with a mixture of equipment such as tyres, sleds, ropes, kettlebells, chains, bands and anything heavy. The training that will take place is going to be hard and not for the weak minded!!!! More to come

P.S Lift Big & Get Strong