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Roan Crocker

Strength and Conditioning Coach based in Swansea, Wales.
1-1 S&C and MMA training

22/11/2024

When in a fat loss phase, it can be frustrating to eat in a deficit for 5 days of a week, only to find that after a few weeks there has been minimal changes to body composition (potentially even weight gain). What I usually uncover is there is 1 or 2 days at the weekend where clients go ‘all out’ and undo the hard work they put in all week.

It’s a common belief to think that one day can’t hurt, but if your one day is a heavy surplus then that’s all it can take to put your weekly intake at maintenance or even a surplus.

To enjoy higher calorie days at the weekend during a fat loss phase, consider a larger deficit on weekdays so that your weekly average intake is still at a deficit, allowing you to keep making progress.

13/11/2024

Class shift from the boys at their first in Manchester this past weekend

I’ve been working with for a long time, he consistently puts in the work and the results showed on the day. Together with getting a 1:02:48 finishing time.

Skys the limit for the boys and I look forward to supporting them both through a big season of racing in 2025.
🚛🤝🐊

15/05/2024

.10 and dominated the octagon this past weekend on claiming well-deserved wins showcasing their hard work in camp.

If you are an athlete requiring S&C support, m m

04/12/2023

Josh Reed picked up a first round guillotine submission victory on 2.

Josh completes regular strength work and followed our fight week protocol to make weight safely with minimal dehydration.

If you are a competitor that needs help with making weight, drop me a message for more info.

04/10/2023

The team have been active in September.
picking up a🥈at the National Masters.
dropping down to a new weight class safely and with ease. Picking up a round 2 triangle submission on Adrenalin Fight Night.

Both of these guys followed a plan to steadily decrease their weight in the weeks leading up to their bouts, before engaging in acute weight loss protocols on the week of competition. By engaging in strength training throughout the process, muscle mass was maintained despite moving down weight classes.

If you need help with your physical preparation or weight cutting for combat sports, hit my DMs for more info.

18/07/2023

This weekend saw three of the team in action at the Four Nations Championships and Budo FC.

Befan Hall - Gold
Lauren Allwood - Silver
Fiad Mwamba - Returned after a long lay off and got back in the win column.

Same day weigh ins mean that cutting weight is not an option. All three of the team acutely reduced their bodyweight in the days leading up to their bouts and made weight with ease.

If you need help with your physical preparation or weight cutting. Hit my dm’s for more info.

04/07/2023

First round finish for this past weekend on Cage Warriors 156

01/07/2023

makes weight ahead of his featherweight bout tonight on Cage Warriors 156.

03/06/2023

Pleasure to assist the u20s in their Summer Tour preparations.

Today we covered takedowns, pins, and escapes. It’s great to be involved with the squad and I’m excited to see them develop over the coming weeks.

Shoutout to for being thrown about all morning and for bringing me on board for this campaign🙌🏼🏴󠁧󠁢󠁷󠁬󠁳󠁿

27/03/2023

2/2 at this past weekend, becoming champ and picking up a unanimous decision victory.

Both fighters came in to fight week on point and completed safe weight cuts ahead of their bouts allowing them to perform on the night.

If you are a competitor that needs help with combat sports performance, shoot me a DM and let’s work🐊

05/12/2022

Great result for client Jamie Paul] this past weekend. Jamie went 5 rounds on short notice to become the featherweight champion. Together we managed his weight throughout camp and completed a safe and successful weight cut. Excited for what the future holds for the champ Jamie Paul] 👏👏👏

If you’re interested in personalised programming for sports performance, then hit up my DMs and let’s get to work.

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Manchester

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