Gomez Valiant Performance All round Athlete

Gomez Valiant Performance All round Athlete Epsom Personal Trainer & Strength Coach. Build muscle & lose weight! 👇 allroundathlete.online

05/09/2026

The popular framework

Calories for weight, macros for looks, micros for feel - captures partial truths but oversimplifies deeply interconnected biology.

Macronutrients do not act independently; their interac- tions shape appetite, thermogenesis, and adiposity in ways that cannot be predicted from single nutrients studies.

WALI 2021
SIMPSON 2026

Individual genotype and gut microbiota further alter responses to specific macronutrient intakes, explaining why identical diets produce different outcomes across individuals.

San-Cristóbal
2020
Martínez
2014

This is why you hire a professional coach: to break down the literature. 💯 📈

04/09/2026

Hang clean training is a practical Olympic-lifting derivative that improves explosive lower-body performance without requiring athletes to learn the full lift from the floor

Ronai
2016
Ayers
2016

Across the literature, evidence is strongest for short-term gains in jump, strength, and speed metrics, while optimal loading and exercise variation depend on the athlete's training status and technical skill

Ayers
2016
Mehls
2022
Xie
2025

03/09/2026

This three day foundation microcycle combines 71 to 78 percent average intensity, high quality technical volume, heavier pulls, squats, presses and trunk work to develop Olympic lifting skill, maximal strength and explosive force while managing fatigue, consistent with established resistance training principles and weightlifting research.

ACSM, 2009⁠
Suchomel et al.2015
Suchomel et al.2016

02/09/2026

The best approach to getting stronger combines heavy loads (≥80% 1RM), multiple sets, progressive overload with 2–10% increments, periodized variation, and multi-joint exercises with adequate rest with all resistance training prescriptions producing meaningful strength gains compared to no exercise.

Currier
2023

01/09/2026

Over the weekend, I had the opportunity to train with Dmitry Klokov during his visit to the UK, and the session was nothing short of outstanding.

We trained at Arsenal Football Ground, and the experience went far beyond simply lifting heavy weights. Training under the guidance of an athlete of Klokov's calibre gave real insight into elite-level strength, technical precision, and the mindset required to perform at the highest level.

His approach to movement, bar control, and discipline under load was exceptional, and every rep came with practical coaching detail that you simply do not get every day.

Sessions like this are a reminder of what world-class standards truly look like. A brilliant weekend of learning, hard work, and motivation.

How does Olympic Lifting Help? ⬇️

Olympic lifting benefits are strongest for vertical jump, explosive power, and strength, with added physical, psychological, and social benefits in Masters athletes,
while sprint transfer is less consistent than jump transfer.

Hackett
2015
Huebner
2022
Crenshaw
2022

29/08/2026

DEADLIFT PROGRESSION 12 WEEKS

The plan progresses from four weeks of technique and rising intensity into three weeks of volume building, one recovery week, three heavier peak weeks and a final test, while deadlift variations reinforce technique and direct shoulder exercises provide growth volume.

This is supported by research showing that planned variation improves strength (Rhea et al. 2002⁠), heavier loading favours strength (Schoenfeld et al. 2015⁠), greater set volume can enhance hypertrophy (Schoenfeld et al. 2019⁠), and reduced volume before testing can improve readiness and power (Pritchard et al. 2019⁠).

28/08/2026

Foam roll and dedicate time to stretching sessions to help your joints stay healthy.

An example below for research on long-term knee health ⬇️

Regular stretching and foam rolling interventions produce clinically meaningful pain reductions in chronic knee conditions including osteoarthritis, patellofemoral pain, and post-arthroplasty recovery.

Luan
2021
Vaidya
2022
Yokochi
2023

Evidence spans meta-analyses, randomized controlled trials, and systematic reviews, though effect sizes vary by condition, intervention duration, and whether techniques are used alone or combined.

Luan
2021
Konrad
2025

26/08/2026

The widespread belief that physical training, especially strength or resistance training, compromises children's linear growth is not supported by the available evidence

Alves
2019

A systematic review of 16 studies with over 1,000 children aged 7–12 found no difference in linear growth between those who did strength training and those who did not (p = 0.46)

Alves
2019

Experimental resistance training programs in pre- and early-pubertal youth likewise showed no negative effect on growth in height or weight with injury rates extremely low across monitored programs.

Malina
2006

Velocity Forge is a full body strength and conditioning session combining moderate rep resistance training, glute focuse...
25/08/2026

Velocity Forge is a full body strength and conditioning session combining moderate rep resistance training, glute focused unilateral work, core training and short sprint efforts to develop strength, muscle, trunk control and athletic conditioning.

✓ Strength and muscle: Most compound work sits around 6 to 12 reps, a well established range for developing strength and hypertrophy when sets are performed with sufficient effort.

✓ Glute development: Step ups, back extensions and hip abductions combine heavier hip extension with unilateral and higher rep accessory work, giving the glutes several different loading patterns.

✓ Upper body balance: Pulldowns, rows and rear delt work provide pulling volume alongside shoulder pressing, curls and triceps work.

✓ Athletic conditioning: Short sprint intervals can improve both aerobic and anaerobic performance, making the sprint component useful beyond simply burning calories.

✓ Core stability: Hanging knee raises and Pallof presses train the trunk through both movement and resistance to movement; research supports core training for improvements in several measures of physical performance.

✓ Efficient structure: The programme moves from demanding compound exercises into targeted accessories and finishes with higher rep work, allowing the major lifts to receive priority before fatigue accumulates.

References 📚

✓ American College of Sports Medicine. Progression models in resistance training for healthy adults. Medicine & Science in Sports & Exercise. 2009.
https://pubmed.ncbi.nlm.nih.gov/19204579/⁠
✓ Hall E, et al. Sprint interval training and physical performance: systematic review and meta analysis. 2022.
https://pubmed.ncbi.nlm.nih.gov/36165995/⁠
✓ Boullosa D, et al. Effects of short sprint interval training on aerobic and anaerobic performance: systematic review and meta analysis. 2022.
https://pubmed.ncbi.nlm.nih.gov/35090181/⁠
✓ Rodríguez Perea Á, et al. Core training and physical performance: systematic review and meta analysis. 2023.
https://pubmed.ncbi.nlm.nih.gov/37867742/

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57-61 High Street, Ewell
Epsom
KT171RX

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