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09/09/2025

The final snippet from last months seminar on understanding adaptation.

Here we discuss the definition of training load. This is one of the most important concepts in programming as it defines the magnitude of the training dose. For more on this check out the full video on instagram.

02/09/2025

Another snippet from my recent talk on adaptation. Here we look at the GAS and supercompensation models underpinning adaptation. Check out the full youtube video for more info.

10/05/2022

SOMETIMES YOU JUST NEED TO GET YOUR HEAD DOWN AND PUSH!

It’s been a great few months, lots of hard work and a lot of progress to show for it! Looking forward to a big year ahead.

Thank you so much to all the team for the support!

07/02/2022

STARTING THE WEEK WITH SOMETHING HEAVY

I love a leg day to start the week, coming off the weekend break with more energy, ready to push something heavy.

The goal right now is functional hypertrophy. I warmed up with some hip and shoulder mobility, followed by a bit of light plyometric work and some box drops to practice landing mechanics and prepare for more explosive plot moves in the next few months… Then:

Every 4 Minutes [4X]
6 Step Ups [ES]
6 Box Squats

Every 3 Minutes [4X]
6-10 Leg Press
6-10 Military Press

Every 3 Minutes [3X]
6-10 Shoulder Press
8-12 Annie Press
8-12 Lateral Raise

Finished off with some accessory work including Bulgarian Split Squats, Glute Bridges and Lateral Lunges.

Save this post and give it a go when you feel ready 😜

02/02/2022

WHAT WEDNESDAYS LOOK LIKE THIS BLOCK

I typically find that my Wednesday sessions are when I hit a bit of a slump. Physically I am good to go, but my head just isn’t in it.

On these days I find full body circuits easiest to deal with. No timing rest periods or psyching myself up for the next set, just grunt work!

I love incorporating kettlebell work, carry exercises and crawls in with some twists on the big compound moves. Then if I have time I finish the session with some core and prehab drills, keeping the intensity light and playing with different movements.

Todays workout is just that:

6 Rounds:
10 Alternating KB Cleans [ES]
20 Goblet Squats [Heels Elevated]
30 Push Ups
40m D-Ball Carry

Give it a go and let me know how you get on!

01/02/2022

40’ CARDIO SESSION

For Time [TC-40’]:
4km Bike
2km Row
4km Bike
2km Ski
4km Bike

This was the weekends Sunday flush out session. Great way to finish the week!

13/07/2021

Structuring a training cycle

When it comes to building an effective training program, the goal is to create a series of training blocks, with each phase feeding into the next so you can get the most from your training as you progress through the plan. We refer to this process as periodisation, where each 'period' has a specific focus. A straightforward way to look at this is to divide your cycle into 3 phases:

Phase 1: Accumulation
This phase is typically non-specific, building a solid base of fitness across a wide range of movements. Beginner athletes should spend longer in this phase; however, with training experience, you can reduce the duration of this part of your program.

Phase 2: Intensification
The focus of this phase is on increasing training intensity to maximise strength, power and speed. As a result, there is a reduction in overall training volume and energy systems training in this phase. Therefore, the risk is that an athlete may become deconditioned if they spend too long in this part of a training cycle.

Phase 3: Realisation
Training in this phase aims to translate the gains we have made in the intensification phase to sport-specific requirements. The focus is on maximising how quickly or forcefully we can move under conditions where the rate of force development, coordination and endurance are more relevant.

The ratios of time spent in each phase of a training cycle vary from individual to individual. Novice athletes will typically spend less time in phases 2 and 3; athletes who have a greater need to develop strength and speed spend longer in phase 2, while athletes who have more specific requirements spend more time in phase 3.

Furthermore, we do not always move through these phases linearly, e.g. '1-2-3-2-3-1...' This can help as if we spend too long in phase 2 emphasising maximum output, we may become deconditioned. The rule of thumb is that phase 3 should always be preceded by phase 2.

I hope you found this one helpful team. If you have any questions, drop them in the comments below or DM me. I still have two slots available for coach consultancy, so if you are interested in developing your coaching business, drop me a message.

30/06/2021

STOP OVERCOMPLICATING YOUR WORKOUTS AND OVERSIMPLIFYING YOUR TRAINING CYCLE

As a coach, this is a big issue I have picked up on. I see so many people training in the gym for hours on end, cramming as many exercises as possible into a session, and repeating this process for months with limited success. The problem with this is that the body responds to different training modalities in specific ways. Suppose we lose sight of the training objective of the session, combining too many modalities into one session. In this case, we can provide the body with conflicting stimuli, limiting its capacity to adapt.

Instead, we should focus on building sessions around clear objectives. If you want to build strength, focus the bulk of your work on lifting heavy things and putting them down again. If you want to build endurance capacity, concentrate on targetting a specific energy system.

The art of programming comes when creating a training cycle, piecing together workouts in an order that leads you to optimise performance in various areas by devoting time to different components of fitness as we transition through the phases of a periodised training plan. The goal here is to create a series of training blocks with each week feeding into the next to ensure you can get the most from each workout.

Want to know more? Let's chat! Drop any questions in the comments below, or DM me.

13/05/2021

Nice quality CK home workout blast. Give it a go.

25/02/2021

REMEMBER EVERYTHING IS A CHOICE

It's easy to get sucked into a negative mindset when we are looking to achieve our goals. Daily we are reminded of the things we are sacrificing; the cake you couldn't fit into your diet, the nights out you missed because you had to go to the gym, but none of that is true. You don't have to follow a diet; you don't have to train; you choose to do those things to pursue something positive for yourself. Every choice has two sides, sacrifice and reward. If you do go to the gym, you make progress; however, if you decide to skip a gym session, you sacrifice long term goals for the reward of spending time with friends. It is easy to get hung up on short-term sacrifices you are making instead of the slightly less tangible benefits you are pursuing. Instead of thinking about the things you are giving up, try to focus on the positives you are adding to your life. You make the decisions, and you are responsible for the outcomes.

Life is about balance and reflects the idea of thinking big and living small. Setting goals will allow you to live more purposefully, giving you a positive focus when making decisions. However, not every decision you make has to be about working towards an abstract future. We only really exist in the present. Dependent on how quickly you want to achieve a goal, the degree to which you should look to make short term sacrifices changes. If you are trying to lose weight/build muscle for an event in a couple of months, you can afford to make more short term sacrifices than if you will be working towards something for the next few years. It is also about balancing the permanence of the sacrifice with the value of the reward. If the balance you are striking doesn't align with your long-term vision or short-term happiness, then it is time to step back and reflect on how you might need to change things.

18/02/2021

THE DIFFERENT TYPES OF CIRCUIT IN YOUR PLAN

_’ AMRAP: Complete as many reps/rounds as possible in the prescribed number of minutes. [Record your reps and any weights used]

For Time: Complete the number of rounds prescribed as quickly as possible. [Record your time and any weights used]

Every [ _ ] Minutes [ _X ]: Complete all exercises listed within the allotted time [first blank]. Once that time period is over repeat as many times as prescribed [second blank]. [Record your weights]

_’ E_MOM: The first blank will represent the total duration of the workout in minutes. The second blank represents the duration of each time-lap within this. Each exercise [or row of exercises separated by a ;] in the sequence will be completed at the start of a time-lap. [Record your weights]

These can be used in combination, for example:

For Time
•100 Burpees
EMOM
•8 Sit-ups

Meaning that you complete 100 burpees as quickly as possible, but every minute you stop to do 8 sit ups.

If you are ever in doubt about any of the workouts, drop me a message or comment on the post. Always happy to help.

17/02/2021

ANYONE CAN MAKE SOMEONE TIRED...
..the skill is in making sure that each effort guides you towards your goal.

Drawing up a tough workout is straightforward enough. Lots of reps, not much rest, throw in some burpees, someone will probably throw up.

The difficult part is understanding the objective of each workout, what adaptation you are trying to stimulate, and how you can progressively overload the body to keep someone moving towards their goals.

The way the body adapts is specific to each stimulus.

Which muscle groups are being recruited? how forcefully? how explosively? For how many reps?

Which energy system are targetted? For how long? How much recovery is allowed?

So many factors go in to designing a session that is geared towards your goals beyond the effort you put in. Focus on working smarter, not just harder, and manipulating your environment in a way that moves you forwards.

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https://www.multiplyperformance.com/

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