Connor Hudson PT

Connor Hudson PT Level 3 Personal Trainer and BSc Sport Management. Offering personal training out of The Letchworth Club gym, as well as online coaching

01/06/2026

Another day, another gym challenge. This felt unstable 😂 Est. around 175-180kg.

Thanks to my weights and

15/05/2026

4 Tips for Optimising Your Warm Up Sets

1) BIG WEIGHT JUMPS BEFORE SMALL JUMPS
🔹Start light and prioritise bigger jumps early on
🔹 The biggest jump in weight should be between warm up 1 and warm up 2
🔹 Keep your smallest weight jumps for when you are closest towards your top end

2) MAKE EVERY REP LOOK THE SAME
🔹Treat your warm ups as an important part of the workout and not just a stepping stone to your working sets
🔹Build consistency early on. Set a standard for tempo and range of motion and stick to this throughout
🔹 If you create these habits, your working sets should look virtually identical to your warm ups, just slower

3) REPS ARE DECREASING
🔹 You want to get exposed to different weights as you build up but don’t want to fatigue yourself. If you’re hitting 12 reps every warm up set, you’ll have no energy left by the time you get to your working sets
🔹 Try to decrease by a couple of reps each set leading up to your working sets
🔹 Example: For a 90kg working set, I would do beforehand - 8 reps (Bar), 5 reps (60kg), 2 reps (80kg)

4) REST IS INCREASING
🔹 A warm up is just that, a warm up. In the early sets, you don’t really need to be taking much of a break between the sets
🔹 If you’re tight on time, don’t take too long on the warm ups and leave no time to rest effectively between your working sets
🔹 Early on, the time it takes to load the bar is normally sufficient, then as you get closer to your working weight you can increase the rest time slightly

03/04/2026

Come along for my final session of my pre-season block! Up to 120kg on the Hang Powers.

Training at .fitness.hitchin

01/04/2026

A few different cues you can implement to optimise each bench press you perform. My suggestion would be not to try remembering each step in one go but instead, each session have one or two specific cues to focus on that day.

Most of these cues here are about maximising your stability on the bench as one of the most common technical faults causing missed reps is a loss of upper back tension.

If there’s any cues that you’re unsure of, drop me a message and I can explain them in more detail.

26/03/2026

Core Bracing 101

Most people know about taking a breath in before a lift but less so on the context of how they should be doing it

In the quest for not falling forward on a squat, some people try to puff their chest out and breathe into the chest to start in a more upright position. This actually often leads to the opposite of the desired effect. The muscles in your mid-section that we’re trying to brace end up in a more lengthened position which doesn’t give them the necessary engagement to hold your position under load.

Instead, think about trying to shorten these muscles. A good analogy is imagine you’re bracing as if someone is about to punch you in the gut. This puts you in a more neutral position but also with a more engaged mid-section. Holding this position, take a breath into the stomach before descending, holding until you reach the top, where you can then exhale.

Think of it like you’re neck deep in swimming pool and you can only breathe when you’re above the water.

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Vita Fitness, 18 Knowl Piece
Hitchin
SG4 0TY

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