PT by Patrick James

PT by Patrick James PT by Patrick James here for all your fitness related needs. 1 on 1 personal training and online coaching available.

Whether your seeking fat loss, muscle gain, fitness, or sport specific training, I am dedicated to helping you reach your fitness goals.

|| NO GYM NO PROBLEM ||Done some thinking since gyms closed with lockdown restrictions again and not only have I restruc...
17/07/2020

|| NO GYM NO PROBLEM ||
Done some thinking since gyms closed with lockdown restrictions again and not only have I restructured how I’m coaching my clients online during the next 6 weeks but every Saturday I’m going to be offering my services via zoom workouts for FREE.
DM for “ZOOM” to secure your spot

18/05/2020

|| LANDING MECHANICS ||
David Luiz still putting in work during iso
Here we see him jump from a small height before sticking the landing in an athletic stance (1/4 squat with knees tracking with feet). The added height overloads the landing and requires more eccentric strength.
Force reduction - just as important and force production.
Jumping / landing like sprinting are motor skills that not only need to be practiced to improve performance but to also reduce risk of injury.

27/04/2020

|| MECHANICAL DROPSETS ||

Drop sets are a great way to increase the metabolic stress of a set and are a great addition towards the end of your workouts.

This mechanical dropset shown is an easy example of how to still include dropsets into your body weight exercises by changing the angles you are working.

|| Sprint Interval Training ||This 2017 study was conducted to see the results of a trained runner after 2 weeks of trai...
09/04/2020

|| Sprint Interval Training ||

This 2017 study was conducted to see the results of a trained runner after 2 weeks of training short max intensity sprints on 3km run time, max aerobic speed and mean power output (repeated sprints). All of which saw improvements.

I’m going to try this out myself for the next 4 weeks and compare my times at the end of the period.

30 sec sprint the full length of ⚽️ pitch sprint and back (about 200 m)
4 mins rest
4 sets (increasing volume each week by 1)
3 x per week

Today my sprint times were:
30.32 sec
31.30 sec
32.96 sec
33.68 sec

Koral J. et al. JSCR 2017

05/04/2020

|| GLUTE BRIDE SLIDERS||

Home based exercises - Legs (Pt. 3)

With only the use of a tea towel with tiles or a couple coffee coasters with carpet, the sliders are a great way to work the glutes and hamstrings together. Challenging the glutes in an isometric hold whilst the hamstrings are put under eccentric load.

Start with sets of up to 5 reps with 3-5 sec (eccentric). And as you get stronger lengthen the time under tension.

31/03/2020

|| BULGARIAN SPLIT SQUAT ||

Home based exercises - Legs (Pt. 2)

If you don’t have access to a barbell or squat rack then your own bodyweight is going to be your best friend for these next few weeks.

I like using the split squat because you can alter your stance to target either more of the glutes or the quads.

29/03/2020

|| PISTOL SQUAT TO BOX ||

Home based exercises - Legs (Pt. 1)

For those of us who are used to a barbell on our back now may only be left with some bands or even just our own body weight. Pistol squat is a great way to test your single leg strength.

Set up something like a bed or couch to roughly the height of your knees to start. And just lower yourself down in a squat pattern before coming back up. You can progress this exercise by lowering the box or even taking it away and doing a full pistol squat if you’re strong enough.

25/03/2020

|| Banded Rows ||

Home based exercises - Back Pt 1

If you don’t have access to a pull-up bar or free weights, here’s an alternative to still be able to work through the upper back / late depending on the variation.

A band like this you can easily get from a department store like Kmart for

10/02/2020

|| KB push-up ||
Awesome progression I like to use from the standard push-up if you’re not yet ready to add external load onto your back. The rounded bottoms of the kettlebell gives a slight bit of instability forcing you to control the tempo more. The lighter the KBs the more you’ll notice this. As well as the deeper range of motion compared to the standard push-up is another plus.

|| 4 WEEK BODY RECOMP ||After the football season wrapped up, I decided it would be a good opportunity for these next fe...
21/11/2019

|| 4 WEEK BODY RECOMP ||

After the football season wrapped up, I decided it would be a good opportunity for these next few weeks to drop to lower levels of body fat, to be in good condition going into ⚽️ preseason and summer of course!
Oct 21 ▶️ Nov 18
74.8kg ▶️ 71.5kg
With summer fast approaching I will be taking more clients very soon for 1 on 1 PT and online programming. Any enquires feel free to DM. @ PT by Patrick James

24/09/2019

|| LAT PULLDOWN ||
I love the lat pulldown, one of the best exercises to fire up the lats. But I see far too many in the gym trying to pull weight that they can’t handle pushing form out the window. Here’s 3 simple steps to master the lat pulldown:
1️⃣ Pull the shoulder blades back and down whilst sticking the chest up
2️⃣ Pull the bar down squeezing the lats at the bottom
3️⃣ Control the bar back up into full extension stretching the lats at the top
This is a great exercise to isolate the lats and also and alternative for beginners who aren’t strong enough yet to perform chin ups. Just start the weight light and then you can progressively increase the weight/reps each week. 💪🏼

|| TRANSFORMATION ||My lovely client, Kas came to me towards the end of 2018 and was seeking help to lose weight and inc...
02/01/2019

|| TRANSFORMATION ||
My lovely client, Kas came to me towards the end of 2018 and was seeking help to lose weight and increase her confidence with her body.
The two photos, 8 weeks apart, 3.5kg down and 6cm dropped in her waist.
Kas only achieved this progress because of how consistent she was with training, through a progressive individualised program and with the highest amount of effort and intensity that was put into every session.
With a busy work schedule, she was still able to put time aside to her training. Absolutely NO EXCUSES.
Stay tuned, 2019 is for seeing results.
💪🏼 .m8
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