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Lockdown 3.0 training program 11th – 17th January 2021

Posted 10th January 2021 by Geoff Stewart

So how is lockdown 3.0 treating you people? Any major disasters? Have we fallen into bad habits? Or are we keeping those peckers up and getting on with it…..

 

We are keeping it going in the gym, it’s a bit quiet, bit cold and there is a bit to much space. Josh has found a line in really bad jokes, Geoff things anything sort of mother joke is funny and has rediscovered the original “OG” doughnut. Steve is still wearing shorts. Anthony B hurt his back watching telly so can’t do much but is eating like a true king and Bruce the dog is just being spoilt and eating anything including, gloves, coats, knee sleeves (used) wrist straps, plastic bottles, empty coffee cup but not much real food.

 

Away less about us and more about training. New week new program. We have switched the days around and got 2 new complexes for you to master. Remember with the complex work we want you to try and flow from movement to movement -steady and strong is the key. The stick work isn’t going any were people so please just do it because it’ll keep your form on point and help with your mobility.

 

Good luck, keep it clean and safe.

 

Momentum massive.

 

  • We will be putting out some mobility video over the next few weeks, so keep your eyes peeled.

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Lockdown 3.0 training program 4th – 10th January 2021

Posted 3rd January 2021 by Geoff Stewart

Ok, so have been doing some thinking as well as eating, mastering call of duty and waiting for yet another tier announcement and we have put together a plan to carry us through 3.0. We feel it needed to be a bit more structured for many. The Zoom classes is still an amazing thing and gets you moving and jumping around. You also get to see Anthony W, Anthony B and our Carolyn’s smiling faces.

 

We have put together a program which will allow us to train with minimal equipment. Our suggestion is 1x kb and 1x Db or both, go as heavy or a light as you fancy but be aware if you go to light, you’re going to be doing lots of reps if you go to heavy, you’re going to struggle in the early sessions. There is also a stick complex to maintain tekkes and help with your general mobility -DON’T skip this people.

 

We can make lots of gains on many levels with some clever programming, change of movement and mindsets. Single arm / leg work is a great way to build stability, robustness, unilateral strength and working on balance (side to side) as well a testing out capacity

 

We primarily build lower body strength with front, back squats and deadlifting while lunges and single leg work are kept as an accessory tool. The reason for this is we can add load safety and monitor good form with a barbell from a rack. The dumbbell game is different. We don’t think squat movements are the best way to build strength after reaching a certain level.

 

Goblet squats can’t be loaded heavy enough but are better suited for high-rep work. In our experience it’s a fucking mess to handle really heavy dumbbells – and for most people, the front rack, upper body and grip is going to sink long before it gets really hard for the legs.

 

With the dumbbell, Kettlebell game we are focusing on building lower body strength with lunges and single leg work and upper body robustness with simple movements. Capacity, coordination and mastery of movements will come from complexes and the ability to flow from movement to movement whilst maintaining form.

 

Good luck be positive and try not to break your telly if working out in the lounge.

 

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G.P.P training program 14th – 20th December

Posted 13th December 2020 by Geoff Stewart

Third week back post lockdown 2.0 and its the week before Christmas dinner so lets apply some pressure and get some through some work.

You would have noticed by now that we are repeating a lot of the complexes. (maybe you haven’t) this is because we really want to get these complex into your wheel houses.

Good luck, be brave and clean your hands.

Monday – Snatch

Tuesday – Hamstring and pressing

Wednesday – Cleans

Thursday – Gymnastics

Friday – Squats and Pulling

Saturday – Working hard.

Sunday – whatever you have not done.

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G.P.P training program 7th – 13th December

Posted 6th December 2020 by Geoff Stewart

Its our second week back and there are a few aches and pains a few funny walks but clad to say lots of smiling faces in the gym.

Its a full week of programming this week so check it out see what you fancy and then choice what you need to do.

Good luck, be brave and clean your hands.

Monday – Snatch

Tuesday – Hamstring and pressing

Wednesday – Cleans

Thursday – Gymnastics

Friday – Squats and Pulling

Saturday – Working hard.

Sunday – whatever you have not done.

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StrongCon – December to January

Posted 2nd December 2020 by Jenna Fisher

 

StrongCon – Dec 2020 to Jan 2021

**A change has been made to the workout rota since this was first posted so check the new dates on the spreadsheet**

Welcome back!

A couple of key points for the next six weeks of StrongCon:

-The workout now rotates every week

-The workouts were tested just before lockdown 2. If you have not done much exercise while the gym has been closed please feel free to reduce the volume to what is manageable for you. Build yourself up little by little rather than going all out too soon and being unable to function.

For workout 2, I have added suggested changes to calories and reps for this reason. If you have not done much exercise in lockdown, start with one of the easier levels and work yourself up over the weeks. It will be a good measure for tracking how much you improve.

For workout 1 start with a medium weight and build it over the weeks. You could also cut out the third run to the canal if this is too much in the first couple of weeks. (Wear a jumper if it’s cold!).

Workout 3 should be ok to perform as it is – start with a medium weight and build it up over the weeks.

Unless you live with someone or are in a bubble please stay 2 metres apart and disinfect your equipment before someone else touches it.

Enjoy! x