FIT Incorporated: Strength & Conditioning

14/09/2026

Just an example of what a workout looks like when it lands on a strength & conditioning day, instead of a hypertrophy day. You don't even need separate days for this stuff, it's just my current programming...keeps it interesting.

The goal on these days is to hit a muscle group hard and heavy, before progressing to something that will tax the cardiovascular and muscular system heavily, following strength with a VO2 max building session.

Scaling is key, because intensity is key. You need to be able to expose your body to multiple bouts of the same quality effort. Go too hard and you'll gas out early, go too soft and you won't get the benefits.

Stay Strong.

08/05/2026

09/04/2026

The benefits are slowly accumulating. Get with it.

07/03/2026

There's too much ego at gyms in general, and it wins out over good, sound, evidence-based applications of exercise science.
Stop it. Give the client what they need. Sometimes this is what they want, sometimes it isn't.
Time will inform you and them. Just remember the basics: progressive overload and specificity. They will always form the foundation of a great program that can evolve and grow for years to come.

27/02/2026

https://link.springer.com/article/10.1186/s41110-025-00414-7

22/02/2026

Running is just such a great way to build your cardiovascular fitness. Always has been, always will be. Humans are especially good runners, often being considered the best endurance runners from the entire animal kingdom; we are uniquely evolved for it, with upright bipedal-locomotion, temperature regulation, and other tricks from mother nature's bag.
One of the biggest obstacles is perceived difficulty. People think it's devastatingly tiring. It certainly doesn't have to be. You just need patience, and that silly little thing called consistency.
While a good heart rate monitor can be a great tool to guide you, you don't even really need one of those. Just a starting point (which could even be your couch), and a bit of a plan.
You'll build cardiovascular fitness, resistance to oxidative stress, and resilience towards fatigue. You'll recover more efficiently from your weight-training sessions. You'll flood your system with dopamine for the rest of the day.
Have I hyped it up enough?

19/02/2026

Why building muscle size and strength (something we should all be doing while we can, not an opinion), is a marathon and not a sprint.
Why do we rail on about consistency? About a strategy? About applying the science?
- Because we want you all to get the best results you can.
- Because we don't want to see you grifted by influencers trying to make a buck
- Because we're passionate about what we do
- Because we want you to live long lives of quality, not quantity with no enjoyment.

13/02/2026

Training this living, walking, armoire 💪
Too bloody strong.

02/02/2026

- Lengthened partials have been getting a lot of attention recently, and for good reason. Multiple sources of research have all provided evidence that training particular movements in their lengthened range can provide an increased stimulus for growth and strength.
- Derived from this idea, is another related training concept; holding the lengthened position for a whole second, instead of immediately reversing the direction of movement (as shown above with a squat). The peak tension applied in this position stresses the bejeezus out of the necessary muscular machinery, leading to...gains. It also reinforces good form and positioning. There is no reason not to use this technique.
- Just be careful where you use it. It works with movements in which there is a maximal amount of tension on the target muscles in a stretched position. It's great for things like; squats, presses, flyes, leg-presses, RDLs and pullovers, but poor for things like pull-ups, curls, and traditional deadlifts.

08/01/2026

Resolutions are abound. Intentions are pure. Marketing is predatory.

Tempted to go to that new 'fat burning' class at the gym to really get rid of that excess baggage you picked up over the holidays? You're probably doing yourself a disservice. That's not how fat burning works. There isn't a magical training protocol that somehow nudges your body to "use those fat molecules" for energy and "not those glucose molecules".

It's all about the deficit. Understand it, apply it, and reap the rewards. DM me for assistance. Stay strong.