Four-d athletes.

03/04/2021

🏐 Testimonial 🏐

Creating a physical preparation programme isn’t easy, let alone one suited towards the demands of international competition 🏆

Not sure how to design a programme specific to you and your goals? 🤔

Start a conversation with us today and we’ll see how we can help 📥

30/03/2021

Progressive overload 📈

A term that gets a lot of attention, and rightly so... 🤔

No-one goes to the gym to maintain, we are there to work hard and improve ourselves 💪🏻

However, our bodies love to stay the same and avoid change...unless we apply some form of progressive overload 📈

There are far more ways to progressively overload than what is covered in this post but this should give you a good starting point if your progress has slowed down 🛑

📲 Save this post for your next workout and let us know which methods you used 📥

20/03/2021

Circuit training at home 🏡

🏋️ A very common style of exercise for many is a circuit style workout.

🫀These types of workouts serve a great purpose at getting a lot of exercise done in a short amount of time. Which is typically why they are used for conditioning or fat loss goals.

🛠 You can use this circuit builder to create your own personalised circuit workouts and pick movements you enjoy doing and ones that fit your body and current level of fitness.

😅 If you find the prescribed workouts too easy then make sure to check out the “how to progress” page to make your workouts more challenging.

📲 Save this post for your next workout and let us know how you found it 📥

16/03/2021

Boost your aerobic fitness with these power intervals! 🏃

Fore warning these intervals are not easy! ⚠️

However they are fantastic at boosting your aerobic development! 🫀

The key with these intervals is to work at a high heart rate (75-90% of your max HR). If you struggle maintaining these high rates for the prescribed time then begin with shorter work intervals e.g. 3 minutes and build up ton6 minutes over the weeks 📈

You can perform this style of workout a couple times a week provided you have separated the workouts by at least 48 hours to recover properly 📆

📲 Save this post for your next workout and start getting those heart gains! 💪🏻

11/03/2021

Great first session with Harry last week, really excited to see his progress over the coming weeks 💪🏻

This weeks focus will be on sprinting and change of direction technique 💨

Photo credit:

07/03/2021

Want an easy way to improve your conditioning? 🏃🏻‍♂️
Tempo runs are a fantastic method for improving your fitness and exposing you to proper sprinting postures 💨
The key with these runs is not to maximally sprint, rather run fast (you might need to read that again) 😉. But yes run fast enough so you can still maintain quality sprinting technique.
If the distance is too great to begin with you can reduce it to 50-60m initially and increase over the weeks. Of course you will need to adjust your work times for a shorter distance.
Give this conditioning workout a try and let us know how you get on 📥

04/03/2021

Ben and Simon have joined forces to form a double act that could rival the likes of Batman and Robin, Ant and Dec etc...
Here’s a snapshot about us 👋🏻
Ben
👨‍🎓Education: BSc, MSc, ASCC, CSCS
👴🏻 Experience: 8 years of coaching, Malvern College, Swiss Netball, Cheltenham Town FC, England Hockey O35s, multiple individual athletes competing both nationally and internationally in a range of sports
🦸🏻‍♂️ Super strength: Data!
🏹 Sport: Archer, ex England and
Team GB
💭 Facts: Loves a brew 🫖, 🐈 > 🐕, comedy golfer ⛳️
Simon
👨‍🎓Education: BSc, MSc, PGCE
👴🏻 Experience: 11 years of coaching including Malvern College, Rugby School, Coventry City F.C, Coventry University, LTA, England Hockey O35s, Lucozade Sport covering a wide range of sports and levels.
🦸🏻‍♂️ Super strength: Chat!
🏉 Sport: Jack of all!
💭 Facts: Secret baker 🍰, 🐕 > 🐈, one leg shorter than the other🦵🏻!

03/03/2021

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28/02/2021

Fed up of using regular straight sets? 😴
Why not try a cluster set? 🤔
My maximum available weight at home currently is 95kg. Now I could do sets of 8-10 reps with that or I could break these reps up into a cluster.
📊 A cluster set is one full set broken down into multiple “mini sets”. So for example in today’s workout using the back squat I performed 3 sets of 3 mini sets with 3 reps per mini set. Which is 9 reps per set. With 30 seconds rest between each mini set.
❓Why do this?
🤓 Very simply this method is far more effective at preserving movement speed and quality of technique. And essentially allows me to perform more “work” with a heavier load than if I had done all of my reps in a row like a traditional straight set. A very useful method for developing strength and power. But can also be utilised for hypertrophy goals by changing the set/rep/rest and loading scheme.
Give clusters a try in your next workout and let us know how it goes ✉️

27/02/2021

Head over to our Instagram account to check out the full post 👍🏻
Bored of your home workouts? 😑
Want to boost your strength? ✅
Then this workout is for you 👊🏻
All you need is yourself and a towel, so no excuses! 💪🏻
Give it a go and let us know how you found it ✉️

26/02/2021

It’s always an exciting day for a when the new arrives! Hope to be out there coaching you in it soon!

24/02/2021

Our very own relieving his work stress for the cause