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  Hang Power Clean 2 x 4 medium  50kg Strength -Power           Barbell Counter Movement Jump 4 x 1 medium  30kg             DeadLift  2 x 4 Slow – medium 60kg Strength           Squat 2 x 4 Slow – medium 60kg 

OK . So you have a training plan that works but if you do 2 marathons a year there’s training time in between the races that has to be done right for the training plan to work properly   It could well be that your training break between races is whats letting you down Unfortunately, … Read more

Knee pain is a very common issue people face that affects their training and activities in daily life. Prior to the onset of pain is often stiffness and it is at this point you should look closely at what is causing it and put a plan in place to change what is going on. I … Read more

     Reps tempo wk 1 Sets  week 2  week 3   Hamstring Stretch w Torso rotation 30s Slow 3 3 3 Hip Mobility                Hip Mobility Warm up 4 medium  3 4 3                               … Read more

Session Format                   Exercise Sets and Reps Hamstring Stretch w Torso rotation do 2 – 3 sets every day Core engagement  / Fascial Stretching Dowel Massage Foot  Banded Ankle Distraction   Hip Mobility Routine  3 sets every day Maximise Mobility Belt Box Squat 2 x 5 reps as a warm up

This is a topic that I have covered previously (Daily and Warm Up Exercises)  And Most likely will do so again in the future but today i want to present a quick routine aimed at development athletes Warm ups will change depending on the group or sport and the training session that you have planned … Read more

  Article from HVMN.com The ketogenic diet gained popularity through the weight loss community. It’s a low-carb (often 25g per day), high-fat diet triggers the body to burn fat for energy instead of carbohydrates. With increased popularity, there has also been an increase in keto-naysayers; they think it’s a dangerous fad fueled by the common … Read more

These days we hear a lot of reports on how much time kids spend on their devices and one of the problems with that is that it takes away time spent playing outside. That’s time lost on running, jumping, climbing  etc all of which helps develop a child’s all round athleticism and movement skills. The … Read more

Its easy to develop strength in the hamstrings as they get shorter – think hamstring curls There are many ways to stretch them  –  See best hamstring stretch HOWEVER – being able to provide force as the knee and hip extend and the hamstrings get longer not only helps with power development it also helps … Read more

By now its fairly well established that static stretching does not protect hamstrings from injury or reduce inherent tightness So if you do have tight hamstrings we have to look at the bigger picture and assess both connections above in the torso and at the front of the hip as well. One great exercise for … Read more