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Edwards Elite Perfomance

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Edwards Elite Perfomance

Working to make the most of your mental and physical potential. Strength and Conditioning, Coaching and Mentoring and Personal Development.

04/09/2022

WONDER WOMEN!!

Gorgeous wife at a wedding with crazy dancing one day, the next day she is completing a 20 mile race in preparation for the London Marathon.

She is running the race for and we would appreciate it if you would care to donate on the link below. Thank you.

https://tcslondonmarathon.enthuse.com/pf/rachel-edwards-5c60e/post/2051327

06/08/2022

MORNING PADDLING!!

Lovely little mess around on my new paddle board.

Great to get the family out on the river before heading back to watch the football.

Different vessel. Same Boatman!

04/08/2022

WHAT AN EXPERIENCE!!

An unbelievable day at watching the athletics and seeing Perry the Bull!!

What an atmosphere!

21/07/2022

BAGGING MUNROS!!

Had a great week with a great group in Scotland again this week. Bagged 5 Munros and had some refreshing dips in lochs to keep cool. Also, no phone signal for most of the week was a welcomed rest from normality!

Managed to bore my group with my flora and fauna dits and also managed to see some Red Deer, Hares, Ptarmigan and more. Edwards tours delivered again! 😂

Now it’s time to get back and go on holiday with my family for some much needed rest!

15/07/2022

FINALLY PICKED THIS UP!!

Given to all serving members of the armed forces and others but I like to think that it’s for services to drinking coffee, sarcasm and shouting "lightweight baby!!"

Thanks Liz!

13/07/2022

INJURIES RUIN PROGRESSION!!

Consistency is key to improved performance. What are you doing to be able to turn up and compete every week?!

I love reading research papers and looking at the science based evidence in order to keep as relevant as a coach as I can be. Take this great summarisation piece from on reducing the risk of injuries. This is showing that the evidence suggests that the best way to lessen the risk of injury is by strength training.

Not only have I been saying the same thing for years but in my experience as a coach, the athletes that work hard on their strength and conditioning, not only improve their performance, progress quicker and recover quicker but also spend less time on the treatment table.

You can’t expect to improve if you have to sit out matches, games and practices.

Also remember, if you don’t do everything you can to be the best athlete/person you can be then you are not only letting yourself down but also your teammates and coaches who rely on you and creating more work for the medical team!!

GET STRONG TO STAY STRONG!!

08/07/2022

BRING THE HEAT!!

Hot day for my second push day of the week.

I always aim to hit every major muscle group twice in a week with a maximum of 12 sets per session per muscle group. This means on push day I will hit around 20ish sets in total (10-12 sets for chest, 10-12 sets for shoulders).

For me, and a lot of research studies I have read, this is optimal for muscle growth. This is based on working sets and does not include warm up sets.

Keeping the sets at 10-12 means that each set matters and you aren’t wasting your time with junk sets where you are just going through the motions or have fatigued a muscle group to the point where there is no longer any gain and the risk of injury is increased.

QUALITY OVER QUANTITY!!

05/07/2022

ALWAYS SPECIAL!!

Sports Day will always bring back fond memories for me. Now, I get to enjoy watching my boy enjoy them. He didn’t stop smiling from start to finish and supported his teammates which is awesome. This makes me more proud than anything else.

But….he also SMASHED it!! Won 3 races and was unbelievable. Now I am not going to get carried away but I don’t think an Olympic gold medal is asking too much! 😂

Unfortunately, I didn’t have my greatest performance in the dad’s race! I don’t want to make excuses but…I did do GVT squats yesterday and had to run in barefoot as I wasn’t expecting it. So what if came 3rd in the mum’s race after running her half marathon on Saturday and squatting yesterday!! 😂😒😢

Unfortunately, we were not allowed to video my race due to some rubbish about safeguarding children so I can’t break it down for analysis but believe me, next year, I will be prepared!! 😂😂 (joking but not joking!)

01/07/2022

OLD SCHOOL BOULDERS!!

Back on push today. I went old school and pumped out some German Volume Training (10 sets of 10 reps) on Arnold Press.
Personally, I like to use more volume when training shoulders. I feel the delt contraction more.

I didn’t record too much today as the gym got busy and I didn’t want to be a gym do**he! The session went as follows though:

Arnold Press (back unsupported)(GVT)
Seated Lateral Raise (4 x 12-15)
Cable Rear Fly (4 x 12-15)
Banded Bench Press (4 x 10+)
Banded Pec Pushdown (4 x 10+)
Core: Flat Leg Med Ball Crunch + Med Ball Anti-rotation Fly (4 x AMAP)

30/06/2022

BACK FOR THE FUTURE!!

Classic posterior chain and back day. Not lifting heavy on Sumo Deadlifts and Romanian Deadlifts until later on in the year due to being in a calorie deficit and being pretty lean and also still rehabbing my lower back after some wear and tear issues. I’ll start cranking weight again near the end of the year. Until then, focus, focus, focus on control of movement. Still working hard though!

Session went as follows:

Sumo Deadlifts (3 x 5)
Romanian Deadlifts (3 x 10)
Split Leg Hamstring Holds (4 x 10)
Hamstring Curls (4 x 10-12)
Lat Pulldown (4 x 10)
45 Degree Angle Row (4 x 10-12)
Seated Row (4 x 10-12)
Core: Flat Leg Twist Lifts (4 x AMAP)

28/06/2022

DELT RAISING HELL!!

Loving being back in the gym after a weeks paddling.

Push day today training with the big man for the first couple of compound lifts.

The session went like this:

Dumbbell Chest Press 4 x 6-10
Incline Smith Machine Press 4 x 10-12
Banded Lower Press 4 x 10-12
Dumbbell Shoulder Press 4 x 10-12
Plate Front Raise 4 x 10-12
Seated Lat Raise & Rear Fly Superset 4 x 10-12
Gymnast Tucks & Split Leg Raise 4 x AMAP

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