Andy' IronMac' McKenzie (2026)

12/03/2026

Teaching my children that making the effort and just stepping over a tiny threshold of ‘will do it tomorrow, next week or year….’will give you the reward that you may end up scrolling for.

Maybe you scrolled and missed it because your system is so fudged up…that your reward is ‘next’ but you are kept scrolling to find it.

I did what I said.

17/10/2023

This month and going into next I will find myself letting my clients know that it’s genuinely fine to rest.

That doesn’t mean stop.

It’s not hibernating until spring and then going all out to get abs for summer…

In fact, I stopped the idea of aiming for fat loss in time for Santa…it’s a change of season and that means a few adjustments to the plan….

If it’s pi***ng down in the UK then you don’t need a Bali fat loss workout.

Looking back at my coach notes and trends; you are probably wiped out from summer, schools back, snotty kids and darker mornings.

As a coach I am busier; adjusting plans and expectations. Factoring in more rest to deal with stress and with that…knowing when to dial up the intensity to keep you ticking over.

Don’t get me wrong, I have some savages competing in November and December, yet, I am mindful and understand the true power of rest…to keep at your best.

23/09/2023

You don’t get results from jumping in at the deep end - not with training.

You get burnt out, injured and 3 weeks after the motivation has slipped you are back to notching another failed attempt.

Ruthlessly assess and building over those initial weeks is the pathway towards finishing what you started.

You don’t crush goals without setting any ‘action orientated’ standards.

Aimless tickbox sessions become “f*cking fantastic. 11/10.” - thanks Brad Down 🤛🏻

You build momentum and follow a plan where each session has a purpose; resulting in more energy for life outside of the gym.

That energy comes from losing weight, building muscle or what I like to call ‘guns and lungs.’

No point in doing all that training if you don’t look or can’t perform like you do…

Stop putting it off because you are too busy being all things to other people..

Your plan is waiting for you to read over on Sunday evening and the week ahead…we assess and build your standards.

DM and I will send you the finer details 🤛🏻

08/09/2023

Within a few weeks of taking part in the 100 Days to Strong programme, members often message me with ‘I so wish I had joined sooner...’.

If you are considering joining?

Doors open on 10th September for the last ever plan at this current price point, if you have been thinking about it…well.

I know you may have concerns, so let’s address the common ones here.
�1. I don’t feel fit enough

Over 70% of members when they first join can’t do a pull up or even hit the standard for press ups. I think the main reason for that is the history of shoulder problems and poor movement habits that have halted any sort of progress.

You aren’t investing in a plan that you could easily Google - this is training based on assessment of your current fitness level.

Once that is established then you get the best plan that starts your journey towards strength. �
2. I don’t have enough time �
Every session is built around blocks of time, giving you more flexibility should you need to cut it short and exit quickly - yes, I am a busy Dad with toddlers and a business, I know how plans can change quickly!

* Mobility and Prep ranges from 5-20 minute blocks
* Strength/Hypertrophy ranges from 20-40 minute blocks
* Conditioning/Accessory/Core ranges from 5-15 minute blocks
* Cool Down ranges from 5-10 minute blocks

Training should compliment and add to your life, therefore every member slowly adapts their training to suit their individual demands. I am here as a coach to guide you and make that happen.

If you need to be in and out under 60 minutes...it can be done.

3. My shoulder/back/knee problems mean I just don’t enjoy training as much’

This isn’t a physio rehabilitation plan that avoids the exercises you genuinely love. As part of the process, we will examine your technique and improve how you move. Joints that cause the most issue will be given priority, and I will show you how to integrate core, bodyweight and barbell training. You will be back in love with your training more than ever before.

‘What do I have to do next?’

Hit me up with a DM, let me know if you have anything you would like to discuss before joining and I’ll be happy to chat with you.

Once you are ready, your spot will be secure and between now and the start date, I will make sure you are fully prepared.

14/07/2023

Simple enough?

You can take this ladder all the way to 10 reps each, however, on this occasion we can stick to 1 to 5 or as high as you can go for 30 seconds.

Complete as part of your movement prep today and tag me in for a form check.

Remember to execute with precision….

I am using a Shena board and this certainly helps me pull and push into the reps…

Don’t just 🤛🏻

Have a go…

You can check out Pete from for some amazing training tools.

12/07/2023

This is just one factor that can help reduce overwhelm - getting organised and clear on what needs to be done on a daily basis.

It's very easy to get sucked into technology and our negative bias that keeps us enraged and engaged; lost in a sea of content that serves no real purpose, except for views.

The next logical step for vou - define a clear start and end to your working day and prepare to be disciplined until it's the norm.

You will f*ck it up.. just course correct and get back to it the next day.

Always appreciate a tag or share with others as I try to produce content that doesn't quite fit for a 'fast paced' algorithm.

Any tips you want to add or a simple 🤛🏻

11/07/2023

If your training has hit a plateau or you simply want a little chaos then try:

▫️hand over hand rope pulls instead of any machine, barbell or bodyweight rowing movement

▫️different weights on your carries; this was 44/48kg kettlebells, but you could even have rubber band on one handle to change that stimulus on the grip/core

▫️ sprint or max effort start to your ‘zone 2’ cardio then work on controlling your breath and rhythm instead of falling over in a heap.

▫️ Perform squat thrusts before press ups…or build them as a ladder 1/1, 2/2,3/3 as long as you can.

▫️ lateral agility, bounds, hops…have you ever tried the Illinois agility or T test?

Session details:

60 minutes alternating from C1 to C3 with a 5 min duration on each.

C1
- max effort sprint into easy rhythm

C3
- HOH drags 30m
- Press and Thrust to 5/5
- Farmer Carry 30m
max rounds

If you got this far then what haven’t you done in a long time that needs to come back into your programming?

Failing that always appreciate a simple 🤛🏻

11/06/2023

Love this time of year to re-visit old trails, connect with nature and enjoy the shades of green and patches of sunlight through the trees.

Zone 2 training and not being afraid to walk if the heart rate starts creeping up as I push the pace - sunshine and great views make that easy enough.

Best part of this intensity is how you feel afterwards and reduced impact to the next day of training.

If you struggle to control your heart rate and breathing then a brisk walk or maybe changing to a mountain bike for the trails.

As per the video….a reminder to do as much as you can in nature and whenever you can, get your shoes off and connect with your bare feet 🦶🏻🦶🏻

Primus Trail FG from are superb!

31/05/2023

C4 METHOD

This is pretty much a staple within the no weak links programming and it can and should be used as a link between your strength sessions.

I will cover more details on the why in later posts and happy to answer any questions in the meantime.

This particular session for my current training:

Total time 30 mins and overall looking to keep my heart rate 60-70% (can you train and talk…)

CARDIO: 500m and for this block always running in this block (some sessions will be outside).

After each 500m I complete either A or B as detailed below:

ALPHA
- L Sit xMax Hold
Then complete x2 mini round of
- Neutral Grip Inv Row x10
- Press Up x10

Or

BRAVO
- Overhead Barbell Carry 20m
Then complete x2 mini round of
- Neutral Grip Inv Row x10
- Press Up x10

CORE: L-Sit is something I want to develop and therefore aiming to accumulate time in this position.
-
CALISTHENICS: A great way to groove the move after strength; blood flow, similar patterns and allowing me to build volume on my bodyweight conditioning without impacting my strength work
-
CARRY: Overhead is my main focus along with knee drives; compliment my handstand work; great for shoulders and developing core.

*If I am doing a lot of pulling/grip in other sessions then I tend to avoid farmers or SA carries.

If you do find this useful then appreciate that you share, tag someone in and even more leave me a 🤛🏻 with any questions…

11/05/2023

It’s approaching that time of year when some people expect the body to perform miracles in a matter of weeks and months.

Rushing the body towards injury or simply broken and burnt out from another ‘calorie deficit’ and let’s do intervals 3 times per week.

You may have been stuck in a rut and now feeling too tired to even consider stepping into a gym for fear of digging that hole deeper.

Getting shredded isn’t the answer and a six pack isn’t a goal to be made; it’s a consequence from building a body that performs and demands food - not one that is scared to eat.

Too many conversations with men this week that are feeling the after effects of cutting calories, zero energy and then thinking their training has been hard…and therefore effective.

Effectively producing a weak man that needs to eat more food to fuel performance with training that leaves them feeling energised.

Switch off to BS from a heavily marketed illusion and settle for a lifetime pursuit.

Look beyond summer and eat/train with the intent on feeling good afterwards.

Make a start by using better weather to get outdoors and increase step count or run at a pace that you can hold a conversation.

Clean the BBQ, prepare some food from scratch and stop being scared of carbs - train right and it soon becomes fuel for the chaos 🤣

Aim for a minimum of 12 full body sessions a month (this allows you more flexibility if you have a bad week…).

One last thing.

If you have been back squatting for a while then change it up and pick up a DB that is beyond 40kg and goblet squat until you hit a nice round number of 20 reps for 3 sets…enjoy.

Got this far - thanks for reading 🤛🏻

10/05/2023

This is a great way to build up tendon health, feedback on position and not overloading the nervous system too much.

1- Band tension should be minimal on your first attempt as you want to be more focused on positioning.

Aim to hold for 1-2 sets of 10s holds, this should build to 3 sets of 45s (you can hold for longer. I prefer to allow for focus on the eventual lowering phase).

2- Brace the abs and glutes just enough to support , yet allow all the focus on maintaining the L position and gradual contraction of your shoulders as you hold and control the downward pressure of the band.

The overall aim is to have elbows in line/slight above shoulders; you can start lower and build awareness in a pain free range.

3- Use the band and work into shoulder extension as a way of ‘active rest’ with 20 reps using band resistance or lay in prone position on bench and perform them bodyweight only.

4- Check your head…tuck your chin and make yourself as tall as possible when you hold - this is why it’s best to start with an easy band (red) and then build towards green for max effort attempts at a later stage.

Once you feel comfortable with this type of yielding isomeric hold you should move onto an overcoming isometric contraction - just think about trying to push or pull against something that is fixed or simply won’t move…and for short intense periods of 6-10s.

To recap…start with 1-2 sets of 10s holds and then build towards 3 sets of 30-45s with high tension band and remember to superset with some extension work.

Any questions then please feel free to ask…even better a 🤛🏻 if you get to this point (don’t just save…share it).

Andy' IronMac' McKenzie

12/03/2026

17/10/2023

23/09/2023

08/09/2023

14/07/2023

12/07/2023

11/07/2023

11/06/2023

31/05/2023

11/05/2023

10/05/2023

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