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Cut through the noise and get trusted fitness and nutrition advice. Online and in person Strength and conditioning.

07/06/2023

Let’s stop messing around shall we.

24/05/2023

Just kidding, but not really kidding!

Ask for help, what's the worst that can happen?

PS there are ways to get the glutes more 'active', and it's probably not how you think, just got to get them in a position to work.

If you want to know how reach out, I'll tell you for free.

**le

23/05/2023

Old injuries leave clues. No matter how old.

They often manifest into 'ni**les'

If you have an achey hip but you've twisted your ankle 20 times that side, the hip is probably not the problem, it's more likely the solution.

Your programme should be strengthening weak spots.

Have you looked back at your injury history before. What was the injury just before that hip started to ache? Focus on that one.

If you are anything like me, it will be a long process, but it's worth it when you see the results 😀

22/05/2023

Those same ni**les keep coming back...?

Take some time to dig deeper into the why.

Get someone to have a look at you move, get someone to solve it.

18/04/2023

Two dam good results for clients over the last couple of weeks.
Two different targets 🎯 hit
Two totally different situations
Two people who worked really bloody hard over an extended period of time.

Neither had been strength training consistently prior to racing.

If you need any help with your strength training to support your endurance efforts get in touch.

03/04/2023

'I've tried everything' and 'you don't know what you don't know'.

I hear phrase one all the time, but it's truly difficult to know if you have tried everything unless you know everything.

And truth be told, most people I see have tried, and tried hard, and tried a lot of methods to achieve a target.

But you still don't know what you don't know!!!

The reason I set up my online coaching business is to help people try new methods, that maybe they don't know about.

22/03/2023

Hi all.

I am really pleased to announce that I have reduced my hours for in person Strength and Conditioning and have set up a fully online programming service. I see this as the future for self motivated and driven people, who don't need a personal trainer every week to get to their targets, just some guidance on how to get there more quickly.

So how does it work?
1. We meet online and discuss goals, availability, equipment, pain points, injuries, and any other business. I will also run movement assessment during your consultation.
2. I begin to build out a bespoke programme just for you, programmed on my own software and delivered to you via an app on your phone. Here, you can see your training and (instructional) videos, track your progress and message me directly.
3. We meet, discuss, adjust, and adapt until we have a perfect programme.
4. We rinse and repeat number three until you reach your target or you have learned enough to look after your training for the long term.
5. No need to think about what you should be doing, I do that for you, and educate you as we go.

This is an unbelievably flexible way to train, no set appointments, no PT sessions, just plug-and-play when you are available.
Everything you need to be a stronger, better, faster you.
www.razorperformance.co.uk

02/09/2022

🏃🏻‍♂️Simplifying conditioning for the time poor - Part 3 🏃🏻‍♂️

Progressions.
Over a block we want improvement, so we need to progress the intervals. Pretty simple really

1. Increase the interval speed
2. Increase the interval time
3. Decrease the rest

How much you do this will depend on the person. Generally if you have someone is close to the peak or their fitness the increase will be small.
For those a little further from their peak you may be able to increase a touch more.

But that’s the art of coaching and experience…

01/09/2022

🚵‍♀️ Simplifying conditioning part 2🚵‍♀️

Following on from Tuesdays post.
Now we have a score we can start to build out intervals.

Here’s how I do it
1. Take the average speed/wattage or chosen metric
2. Decide on the length of the interval
3. Decide the rest time. Shorter intervals can have a 1:1 work rest. As they get longer you may not need as much rest

Use the % below to calculate the speed/wattage/metric per rep

20 seconds - 115% MAS
30 seconds - 110% MAS
1 minute - 105% MAS
90 seconds - 100% MAS
2 minutes - 96% MAS
3 minutes - 92% MAS
5 minutes -90% MAS

Design a session that lasts 20-30 mins

An example I would use it

1 minute on 1 minute rest
3 sets of 5 reps
2 minutes between sets.
For this I would be running at 105% of my average speed on the 5 minute test.

Test it, try it, let me know.

30/08/2022

🏃🏻‍♂️Simplifying Conditioning for the time poor (Coach and athlete)🏃🏻‍♂️

Part 1 - Testing

During sessions I have one hour to test, plan and programme, so testing needs to be quick and simple.
My clients are generally time poor, so don’t want to spend a full hour on testing.
Enter Maximal aerobic speed testing

Below is a definition of MAS, but to my clients the definition is irrelevant, it’s a test to define their ‘threshold work’ or ‘interval training’, all aimed at improving their top speed during endurance events.

MAS - The minimum velocity at which VO2 max occurs.

The test
- A 5 minute maximal test where the client is going as fast/hard/far as they can. This needs to be maximal, so may need a couple of attempts if someone hasn’t tried it before.

The test can be applied for running or any other event, providing you have the capacity to measure it.

I will do a part 2 tomorrow on what data to record, and some simple intervals based on the test.

23/06/2022

Lots of people wanting deadlift technique tips this week, with having back pain when lifting.

A good cue to start is your mid foot, the bar, and the back of your armpit should be in line before you lift. This will push weight into the forefoot, allowing the calf’s to do work, which will allow everything up the chain to share the load and take pressure off the lower back.

Lower back is generally trying to be the hero if it’s painful, need to share that load.

Most people will be sitting too far back …

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