John Metcalfe Coaching

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Slow high-tension reps to momentary muscular failure
12/04/2025

Slow high-tension reps to momentary muscular failure

Single leg dumbbell heel raises 6/6 tempo to MMF. My favourite calf exercise.
08/03/2024

Single leg dumbbell heel raises 6/6 tempo to MMF. My favourite calf exercise.

A stunning morning for a surf 🤙
24/02/2024

A stunning morning for a surf 🤙

I've recently added 30s of hip abduction side-plank and 30s Copenhagen side-plank (on alternate days) into my morning ro...
15/12/2023

I've recently added 30s of hip abduction side-plank and 30s Copenhagen side-plank (on alternate days) into my morning routine - not so much for trunk work as for lateral and medial knee strength

A quick dip in the seaWater 13CAir 10C
17/11/2023

A quick dip in the sea
Water 13C
Air 10C

Sunshine and waves this morning 🤙
20/10/2023

Sunshine and waves this morning 🤙

This time of year when my exposure to sunlight is less I take a daily vitamin D3 supplement. Vitamin D is good for muscl...
18/10/2023

This time of year when my exposure to sunlight is less I take a daily vitamin D3 supplement. Vitamin D is good for muscle and bone function and also supports the immune system

Sea temp 18CAir temp 11C
18/10/2023

Sea temp 18C
Air temp 11C

Combined Niko Niko run and dawn patrol
18/10/2023

Combined Niko Niko run and dawn patrol

Long shadows of early morning autumnal sun
18/10/2023

Long shadows of early morning autumnal sun

New video uploaded to my YouTube channel. For the full video follow the link to my YouTube channel in my bio
18/10/2023

New video uploaded to my YouTube channel. For the full video follow the link to my YouTube channel in my bio

I've been surfing more lately and it's placed an increased demand on my recovery. Stress is stress and it all fills the ...
29/09/2023

I've been surfing more lately and it's placed an increased demand on my recovery. Stress is stress and it all fills the same cup. And the cup gets smaller as I age! These days I need to closely monitor my recovery as there's less room for error. So I've reduced my strength training stress by paring down Workout A and Workout B into a single seven exercise workout. I'm doing this workout once a week, one set per exercise. I'm not compromising intensity, just reducing frequency.

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