Rigid Training Plans Show Toughness, Risk Overtraining
I work with a small number of Japanese S&C clients. What stands out most is their total adherence to the plan. They stick to it rigidly and will gut through tough days rather than rest. It’s a doubled edged sword that shows toughness but can sometimes push recovery boundaries.
Monozukuri Revives Human Craftsmanship Amid AI Hype
‘In an era of AI-generated programs, quick-fix trends, and metric obsession, monozukuri brings back the soul of S&C: human craftsmanship.’
Treat Strength as Insurance: Redundant Muscles Guard You
Build redundancies like insurance: strong hamstrings, thick core, bulletproof neck. When force acceptance goes wrong, something still holds.
Cluster Sets Boost Volume and Quality at 80‑90% 1RM
Clusters are free gains, pretty much rest 10-20s and do another rep. My preferred method for strength 80-90% of 1RM. 1 rep Rest 10-20s 1 rep Rest 10-20s 1 rep Rest 10-20s Done Increased volumes at higher intensities and higher quality reps.
Petrol Prices Seen as Government Profit Scheme, Small Businesses Suffer
People now just realising petrol / oil pricing is another extractive government scheme. And they have no plan to cut duty because this ‘crisis’ is far too profitable. Fortunately I only have to drive to see clients occasionally but small...
Daily Reflection Fuels Resilience When Performance Falters
In elite sports mind is the final redundancy. Two keys 🔑 I ask clients to reflect on. 🔑 1. Daily reflection: one sentence post-session, “What leaked? What held?” 🔑 2. When darkness falls (injury, doubt, stalled progress), the superficial things scatter. What remains...
Define Your Coaching Core Philosophy in Four Points
Something I do with mentees is get them to generate a ‘Core Philosophy’ 4 points that underpin your coaching approach. Here’s mine; https://t.co/gBc0XZCLjQ
Adapt Your Training to Life’s Stress, Don’t Force Progress
Be flexible with the plan. Life stress = training stress. Missed sleep or travel = immediate pivot, never forced progression.
Uzbek High Pull Resurfaces as Grappler Strength Tool
While I don't program full lifts often. I still program high pulls especially for grapplers. Neat to see a resurgence with what is being called Uzbek high pull, which is a hinge into a high pull. https://t.co/miW6fkMiS2
Effective Training: Simple, Resilient, Purposeful, Measurable
If it can’t survive a missed meal or late night, it’s not a program. If you need more than one cue per lift, the movement isn’t polished. If the athlete can’t explain why they’re doing the exercise, scrap it. If progress isn’t measurable...
Break the Fitness Fad Cycle for Lasting Sustainability
Fitness is a carousel of recycling fads, the key is exiting the cycling and finding something meaningfully sustainable.
Dissolve Ego's Fog by Facing Reality Precisely
The fog is the last refuge of the ego. True wisdom dissolves it: confront the exact nature of the stall, the leak, the fatigue, then you can act with precision https://t.co/2Wz5T6hEz1
Olympic Swimmers Train on Ridiculously High Volumes
The S&C coaches I've known who have worked at Olympic level swimming all tell me athlete training volumes are ridiculous. Such an approach would'nt be that outlandish. https://t.co/AqDLDf1ciI
Bench Press: High‑Impact Horizontal Press for All Sports
Thanks for the mention @LukeKerrDineen Bench press is one tool of many in the horizontal press category, it’s one that gives a lot of bang for your buck that is a mainstay in other sports.
Rotational Slams Replace Wall Throws for On‑the‑Go Golfers
Wall throws are great, but golfers can’t always do them in their gym, garage or home gym. A great substitute is rotational slam or floor throw. Demo’s here by @elliottjenkins_golf we often encounter this problem on the road so floor...
X Enables Global Coaching Reach Beyond Anglo Limits
I’m based in UK but most of my audience is in the US, then UK, Japan (growth market) respectively. S&C & performance coaching industry is heavily US facing because of market opportunities I need to have reach beyond just the...
Your Grip Sets the Tone for Every Lift
Grip is the interface. Crush it hard and irradiation transmits up the chain shoulders lock, core braces, the whole lift tightens. Gentle grip sets a soft tone. Tight grip sets a strong one. It might seem simple but setup with...
Supine “Arm Drag” Rows Boost Rhomboids and Back Thickness
Supine rows especially with this set-up have always felt good for Rhomboids and general back thickness. One of my MMA clients used to call these “Arm Drag” rows. https://t.co/Cu5zczg11s
Set Night Thermostat to 15°C for Deeper Sleep
Turning your thermostat down to 15°C (about 59°F) at night is one of the simplest, most evidence-based “sleep performance hacks” available and it works because it directly supports your body’s natural biology. Your core body temperature needs to drop by around...
Transformation Requires Relentless Incremental Force, Not Magic
Transformation isn't magic or motivation; it's incremental force applied relentlessly against resistance until the resistance yields.
Seasonal Training: Embrace Bodybuilding with Heavy Front Squats
I’m currently in a bodybuilding phase and I’m quite enjoying the shift in focus. Training should be seasonal in some respects. I’m still using intensive methods, heavy front squats and RDLs are a mainstay. I’m keen on ‘Bus bench vs...
Wood‑Fired Sauna Beats Electric: Worth the Journey
Took the time to visit Elm Sauna this morning, wood fired saunas are harder to find in the UK so when I chanced open the flyer for this I couldn’t resist. Tucked away near Burnham-on-crouch. Morning group session for an...
Wrangler vs Jimny: Choose Your Off‑Road Fighter
Full-size Wrangler and fun-size Jimny. Pick your fighter. 🥊 Out on the lanes this morning. https://t.co/MJaZK2CXqe
Tailor Neck Training to Injury, Rehab, Performance Needs
Neck training is partly a battle of consciousness-raising and appreciating the difference between neck training for injury prevention, rehab, and performance enhancement as well as identifying the needs of the athlete and their sport neck performance requirements.
Pushed Through Laziness: Front Squats for Brunch
Didn’t feel like training this morning, trained anyway. Front Squats for Brunch. Warmups then 3 x 3. https://t.co/uo3pTNjfNn
Minimalist Workouts Deliver Maximum Performance
Distillate workouts Warmup - few jump & hops Front Squat Bench Press Rows Curls You train long enough you learn what gets you maximum running at a minimum. https://t.co/VpFYNAgh0k
Power Lunch: Heavy Narrow‑Stance RDLs, 5×10
Lunch time lift. Narrow stance RDL with heaviest DBs I could find 5 x 10 https://t.co/c1eRbHIxuf
Elastic Tissues Store and Release Energy Within the Body
Elastic tissues aren't isolated; they're part of a messy, damped, energy-leaking body. What they do is store a chunk of it temporarily as stretch, twist, or shear then dump it back out as recoil.
Consistent Training Shows Small Efforts Yield Big Change
S&C is pretty rad, we are able to manipulate our physical capabilities if we challenge them consistently. Consistency in physical training reveals itself as a microcosm of the broader principle that incremental, persistent efforts lead to meaningful transformation in...
Swiss Ball Jump Outperforms Squat Jump in Speed
I'd need to see it compared to band accelerated. As the exercise used "below the thigh" isn't how I have ever seen anyone do it in the weight room. https://t.co/iMgBsge8dD
Science Over Stories: Debunking Bodybuilding Myths
From Anecdote to Evidence: Dispelling Myths in Bodybuilding and Physique Sports ... : Strength & Conditioning Journal https://t.co/PsfDv8G23e
Longevity Comes From Early, Consistent, Purposeful Hard Work
Longevity isn't about avoiding hard work, it's about doing the right hard work early and often.
Front Rack Lunges & Snatch Grip RDL: Underrated Man Makers
In a world of never ending variants… 1. Front Rack Reverse Lunges 2. Snatch Grip RDL/Deadlift Getting Slept on, dare I say it “man makers”.
90% Compliance Boosts Scores, Earning Golfers' Trust
“one of the kids at 90% compliance went from 105 ish to 116 maximum” ⛳️ Golfers trust the program.
Heavy, Intentional Training Builds Strength and Prevents Injuries
True performance training doesn't hide behind 'injury prevention' labels, it's bold, heavy, and intentional. When you chase real force production with quality reps at 80%+, the body adapts robustly; the injuries often prevent themselves as a byproduct. Golfers, fighters, and...
Smart, Hard Training Beats Injury‑Prevention Exercises in Golf
Golfers often train neither smart nor hard. Golf fitness and its ‘injury prevention’ frame has a lot to answer for. Often repurposed rehab. ‘Injury prevention exercises’ are often not performance enhancing but performance enhancing training is often injury preventing.
Conditioning Must Evolve With Training Age in MMA
Much like with strength, speed & power training. Conditioning will look different with training age. In combat sports the aerobic base or work capacity you needed early on is not what you need later. MMA fighters in particular are involved...
Athletes Flee UK Over Heavy Tax on Prize Money
I'm in the privileged position of having many pro athletes as clients and friends. Many have thrown up their hands and decided to leave the UK. As a professional golfer for instance, £1 million in prize money is treated...
RDLs Match Nordics in Hamstring Strength, Offer Systemic Benefits
"For a long time it was thought that RDL’s only really impact hamstring strength and tissue quality at the proximal end and in that case many coaches would use Nordic hamstring curls to strength hamstrings at the distal end. This led...
Upper Pull Strength: Foundation for Grappling Success
I’ve worked with hundreds of grapplers and something we never slacked on was upper pulling strength. I emphasise a general to specific preparation model starts with building a broad foundation of strength, endurance, and movement patterns. It then progresses toward...
Fast Cue Boosts Force; Height Cue Lengthens Time
What you say matters; counter movement jump cueing. “jump as high as possible” (CMJ-H), “jump as fast as possible” (CMJ-F), and “jump to the best of your ability” (CMJ-N) The CMJ-F condition elicits an increase in force production, whereas CMJ-H and...
Supramaximal Isometric RDL Boosts Posterior Chain Strength
𝐒𝐮𝐩𝐫𝐚𝐦𝐚𝐱𝐢𝐦𝐚𝐥 𝐈𝐬𝐨𝐦𝐞𝐭𝐫𝐢𝐜 𝐑𝐃𝐋 A supramaximal Romanian Deadlift (RDL) held at the knee is an advanced strength training variation that uses loads exceeding your one-rep maximum (1RM), typically 105-125% or more, to target the posterior chain, primarily the hamstrings, glutes, erectors, and...
Effective Recovery Requires Real Demand and Strong Foundations
While recovery strategies can be effective, their success hinges on two key factors: First, there must be a genuine demand for recovery, meaning your training or athletic pursuits need to be sufficiently challenging and intense. Second, your overall lifestyle foundation has to...
Golf Core Must Handle Eight‑times Body‑weight Loads.
A lot of golf core training is an underloaded faff, the core needs to respected and loaded thusly. Golfers lumbar has to tolerate loads up to eight times body weight, alongside significant shear, torque, and lateral bending. https://t.co/S116tZZ1VW
Bent‑over Rows Are Fading—
We don’t talk about the disappearance of the bent over row enough. 5 x 5 lunchtime today. https://t.co/SwES1NaMQh