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CFH TRAINING PLAN 29/08/16 – 4/09/16 WEEK 2

Posted 27th August 2016 by Geoff Stewart


So how did you find the first week of our Adaptation phase, can you feel those foundations being reinforced? This week we are going to continue the theme with our basic lifts up first followed by some more gassy items. In our world there are always squats and then more squats, there are more squat variations than there are days in the week but we do all squat slightly differently and most people’s squats look a little different. This isn’t a bad thing, we are all put together in different ways and will move differently. Most of us however could do with some more mobility. One of the best ways to do this is spend time in that squat position and this week we are asking you guys to spend time down there. Check out Coach Stretch’s main man Idol Portal for tips and a squat challenge.

The aim this week is to make some steady gainz with a bit of extra weight on the bar and do a few extra reps on the ME. Maintain that power and position through the Olympic lifting sets and maintain a pace on the breathing days, use the clock, watch what you’re doing and keep an eye on where you are losing it and what’s going wrong. Have a great week folks and enjoy – keep moving and breathing, listen to your coaches and yourselves – if you’ve got some aches and pains take some time out and look after that body.



Don’t Skip the Micros

There are 2 things to keep in mind when eating to get big, healthy or lean: macros and micros.

Everybody knows that if you aren’t getting enough protein (macronutrient), you won’t grow. BUT, if you are deficient in ANY vitamin or mineral (micronutrients), you have no chance.

Magnesium and vitamin D deficiency are increasingly common. Magnesium deficiency is prevalent in the western diet due to grains, rather than leafy green vegetables, making up our predominant source of plant based food intake. Magnesium is critical for nervous system and cardiovascular regulation, as well as glucose tolerance. Vitamin D has been proven in research to be important for power and force development, muscle strength, bone development and lean bodymass.


Find a high-quality multivitamin to help you fill in the gaps:

  • Supplement magnesium daily with a minimum of 400 milligrams.
  • Supplement your vitamin D levels with 4,000 IU per day.