JM Personal Training

25/09/2016

Well done Sam today in her first half marathon in Nottingham! From no exercise for 3 years in January to running the Robin Hood Half Marathon 9 months later. Well done! Sam is raising money for a good cause: www.justgiving.com/schoolforparents

Be sure to donate!

08/09/2016

Few action shots from see you again soon!

08/09/2016

Try this combo!:
4 rounds:
8 Single arm KB High Pull (each arm)
20ft Farmers carry DB

Try and include more upward pulling in your training to balance out the downward pulling like pull ups etc. And avoid shoulder injury.

Pull ups were the number 1 logged movement at Crossfit HQ last year.

06/09/2016

Nice barbell complex here: EMOM 10 mins of:
Power sn**ch @ 55kg
Power Clean+Jerk @ 55kg
(Every Minute On the Minute)

01/09/2016

Try this KB Complex! Benefits include:
(1 Turkish Get Up, 5 power sn**ches, 20ft OH walk, 1 Turkish Get Down)

- unilateral loading:stablilty in the frontal plane
anti-rotation in sagittal plane
-midline stability
-overhead stability
-postural endurance

Ask yourself: which shoulder gives out first...?: Do you have an imbalance?

17/08/2016

Few recovery and daily maintenance stretches here post sprints. Try these stretches and moves to benefit mobility, flexibility and posture. Using my resistance band to stretch the chest here. Hold each one 30 secs or so, 3 sets on each.

11/08/2016

"During Ni’s reign as head coach Kazakhstan has amassed the worst doping record in world weightlifting, with 32 positives since the 2008 Olympics. "

http://uk.reuters.com/article/us-olympics-rio-weightlifting-m-69kgshor-idUKKCN10M00U

Kazakhstan, who lost five Olympic titles from 2008 and 2012 through retrospective doping positives, won their first gold of the 2016 Games when Nijat Rahimov broke the clean and jerk world record in the men’s 77kg category.

11/08/2016

Part of today's training this AMRAP (As Many Reps As Possible). I got up to 0.6mile of 1 mile (10th round). Idea is that you add 0.1 mile on each time and 1 burpee on each time. Reckon I can push it bit more next time.

10/08/2016

Linking to the previous posts point of 'how far is too far' in the world of doping, I have made a piece on caffeine which explores the science behind this day-to-day substance. Here are some points to consider:

- Caffeine and dopamine (neurotransmitter), working together, acts to switch off the pathways that limit motor activation signals to the brain= better performance.

- when it comes to running or cycling, (post 5 mins), caffeine can increase the time to exhaustion by as much as 25%.

- Caffeine does not affect adrenaline levels, unlike amphetamines; it affects adenosine (messenger molecule). Adenosine normally prevents exercise from continuing. Caffeine stops it from doing this= better performance.

Caffeine was previously banned until 2004, but how useful would it be banning (in professional sport) a substance so much a part of our day-to-day diet..... and at what level would be acceptable to do so....?

10/08/2016

-Two interesting points from this article; at what point does an advantage become too advantageous to be classed for a ban? and cupping itself (not a new technique used) and the real benefits..... (Also the politics of international sport)

http://www.independent.co.uk/sport/olympics/rio-2016-michael-phelps-cupping-doping-russian-tv-station-host-anchor-24-a7180176.html

-Doping in sport is defined as “the administration to or use by a healthy individual … of any agent or substance nor normally present in the body … and/or of any physiological agent or substance … when introduced in abnormal additional quantities and/or by an abnormal route and/or in an abnormal manner, … with the purpose and effect of increasing artificially and in an unfair manner the performance of that individual during the period of competition” - http://www.doping-prevention.sp.tum.de/doping-in-general/doping-definition.html

Russian TV has likened cupping therapy to the prohibited performance drug meldonium. Favoured by many in the US Olympic team in 2016, including swimmer Michael Phelps, the traditional Chinese medicinal practice is thought to help the body recover from injury.

09/08/2016

First of the Well-being series; effective ways to reduce stress. Try these tips to improve your lifestyle including sleep, training, work and social

08/08/2016

Try this movement with Kettlebells (KB sn**ch and clean) before doing Olympic movements with barbell. Benefits include:
Glute activation (through hip drive)
Increased coordination
Identifies possible imbalances