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Primitive Fitness, London (2026)

22/05/2022

Running is one of the best exercises. It's what our bodies actually evolved to do as a priority. If we didn't master this function in nature, we would have had a difficult time surviving. If you want to look and perform like the baddest humans in history, this is the function you have to orient your training around.

I've always felt that there isn't much point packing on loads of muscle if you have a hard time moving what you do have. It's not all about how big your muscles are but also how effectively you can fire up your motor units getting as many muscles contracting at once.

Today's Tempo session

15 mins Aerobic Run and Drills

4x800m at Threshold pace
Rest 90 Seconds

6x200m at 85% Effort
Rest 90 seconds

10 mins Aerobic pace

31/12/2021

2021, hard to begin in looking back at what I achieved, before the year started I would set myself these goals, at moments like these you have to have an honest reflection, did you do what you set out to do and did you do it all to your best.

- I nasaled breathed my way through 2021 and teaching a lot of people of the benefits.
- I completed my first 1 day 100km Race and completed Jordan Wadi Rum 250km
- I Transitioned onto snow and competed in Nordic skiing and placed highly.
- I climbed mountains, trained on beaches and in general became more athletic.

But mostly I learnt what has worked for me on a personal level, I understand my body and mind more than ever, I have built my training to reflect this. I challenge and put myself through discomfort. Through all the struggle I became much more athletic.

-I was deadlifting twice my bodyweight for 8 reps
-Double figures on my muscle ups
-Running sub 13 seconds 100m
-Running sub 5 min Mile
-Jumping over 51inches

I'm versatile, resilient and productive, 2022 will only bring further development and more challenges, higher than what I've done before.

09/12/2021

Epictetus suggests that the secret to
happiness is to stop wishing for things to happen and to start wishing for what has happened. What he's talking about is choosing the things that have been chosen for us.

What good is resenting or bemoaning a reality that was out of your control? You didn't intend to cut out travel for most of the year, but here you are. You didn't want to injure your shoulder or your knee, but that's how it went and now you're laid up rehabbing or learning to swim. So you might as well switch your attitude from "have to" to "get to." Events have chosen you so you might as well choose them back.

📍Nipfjallet Sweden

Currently out in Sweden competing in cross country skiing and biathlon, so far it's been an amazing training camp.

10/11/2021

In a constant process, everyone is looking to always be more productive, but we get lost in this, we lose time, we lose energy, you have to understand man is not a robot. You have to be effective with your time management. Because only time is something that can't be gained and is constantly lost, would you look back thinking you used your time more wisely.

It's not that I don't value productivity but that I see it differently than most.

I start my day with a not to do list, this becomes a natural habit in time. I manage what's important to me, I understand how I want to fill my time.

Vizi Andrei put this well "Recall that in an abundant world, productivity is about eliminating bad habits; then adding good ones."

Stop watching the news; stop eating junk food; stop being sedentary; stop sending e-mails all day. Take a break from social media. Fast intermittently. Learn how to say "No"-to phone calls, to invitations, to unnecessary meetings.

Free your day, Free your time for whats important, Don't get lost doing what's unnecessary.

24/08/2021

How often do you find yourself in the lust for comfort-that
sneaky thing that enters the house
as a guest will slowly become
your host, and then your master.

"You are only as tough as your life.
demands you to be. An easy life fashions a mind that can only handle ease. A challenging life builds a mind that can handle challenge. Like a
muscle that atrophies without use, mental strength fades unless it is tested. When life doesn't
challenge you, challenge yourself."

I have found this in many experiences, more recently I at my 110km ultra, I was almost In a bad place at the end. I was hurting, I was questioning what I was doing. But you have to realise what you can do, make small deals with yourself that you can do something for 1 minute, because no matter how tough or how bad you are feeling you can do something for 1 min. After that challenge and putting myself through that mental battle, I have found that I have come across other moments and I laugh at it, "I won't be as bad as I was in that moment" and that's the secret make yourself uncomfortable. Too often we seek comfort and so much more to being an athlete than what's in the body.

Mind that is willing.
Body that is capable.

01/08/2021

Sunday session. 10 miles +bodyweight circuit.

Today was mainly focused on getting some mileage in the legs and keeping the heart rate low with nasal breathing throughout. The week was a tough one and needed a little bit of a shake off. (Stats in my story)

I like to add in some bodyweight exercises to my Sunday to finish off a good training week. Session was a simple one

5 sets
25 Push ups
10 Ring L sit Pull ups
15 Hanging leg raises
20 GHD Sit ups
15 Ring dips.

Why should you conduct bodyweight exercises?

Because bodyweight workouts tend to include higher repetitions than traditional weight-based resistance training, you receive the additional benefit of building muscular endurance. We all know there’s a big difference between your ability to do a one-rep-max squat and your ability to do a hundred bodyweight squats. But they are both important qualities for all-around fitness and performance. From long, slow sessions to high-intensity intervals—you can choose which aspect of your metabolic pathways you’d like to train.

29/07/2021

Tibialis Anterior Exercise

This is a great exercise for a well balanced body, don't focus your leg days only on squats,

The tibialis anterior is the largest muscle in the front of your shin. It Pulls your foot upward (toes toward shin) (aka dorsiflexion of the ankle), It Stabilises the ankle as your foot hits the ground while walking/running. Many people will know this muscle as it is the muscle that tends to tighten for a lot of people when it comes to military tabbing.

But here is a good exercise you can try, most gyms will have a KB so it's easy enough to get the equipment. Use a light weight that you can use for around 20 reps and do for a few sets.

26/07/2021

Mobility and Flexibility is not the same thing.

Flexibility is defined as “the ability of a muscle or muscle groups to lengthen passively through a range of motion”, whereas mobility is the “ability of a joint to move actively through a range of motion

Here is an exercise demonstrating Hip External Rotation, Notice how when the passive support of their hand leaves the foot, the foot stays exactly (or as close to) where it always was (because the external rotators of the hip are able to send both a signal, and a strong enough signal, to keep the foot there).

This is a fragment in my mobility routine, you should aim to do mobility 3 times a week. Being strong without mobility is no better than being mobile without strength. We want dense muscles to go along with fluid athleticism and full range of functional motion.

22/07/2021

Accountability Through Teamwork.

Once we achieve clarity and buy-in, it is then that we have to hold each other accountable for what we sign up to do, for high standards of performance and behavior.

Accountability gives people a greater sense of ownership over their work. You can improve ownership by delegating responsibility, this is why on so many occasions we practice by putting young Guardsmen into leadership roles especially in high pressure moments of battle PT.

Responsibility breeds Accountability
Accountability breeds Productivity

20/07/2021

Does your training match your goals? I've been aware and concious of my training for a while now with my goals in mind. You will see throughout my page that my training evolves around training as an athlete, I will conduct a lot of runs at a low heartrate in my Aerobic zone in conjunction with nasal breathing, I conduct tempo and longer runs also. This has made me an efficient runner.

When it comes to my gym work, I conduct a lot of bodyweight exercises with some isolation, I have no aspiration to step on a stage so why would i train in this aspect. I have the approach that I could walk into any task and perform at a high level. My leg days would look very different to many, but sometimes looking big isn't all that if you can't move with intent or lift your own bodyweight over a bar for reps.

Training Aesthetic won't make you an athlete, but training as an athlete will make you aesthetic, so think about that for a second. Train for power, train for movement, train for longevity.

Primitive Fitness

22/05/2022

31/12/2021

09/12/2021

10/11/2021

24/08/2021

01/08/2021

29/07/2021

26/07/2021

22/07/2021

20/07/2021

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