Out2Perform

TAKING YOUR ATHLETIC PERFORMANCE TO NEW LEVELS. Providing you with your own sport scientist to reac

21/01/2022

And its the end of the working week

Hopefully one that has contained good training and nutrition

Have a great weekend but remember…

Don’t undo all the progress that you have made through the week

Make sensible choices

Plan ahead

And set yourself up to win!

Have a great weekend!

18/01/2022

Progress won’t be consistent!

As much as we all want it to be, unfortunately it doesn’t quite happen like this.

Some weeks are better than others due a multitude of factors:-

Life stressors

Training quality and quantity

Sleep

Nutrition

The time of day you weigh yourself

However, what is important, is that you are patient and consistent over a period of time

Then results will come!

So stick at it even if a week hasn’t been your best week ever

As its all about the long game!

03/01/2022

So some changes are happening at Out2Perform

And the main reason for it, is to help more people reach their goals!

There is now going to be 2 sides to the business:

- The Out2Perform Lifestyle Programme

- The Out2Perform Performance Programme

Swipe right to see the difference between them

If you think that either of these things could help you reach your goals, drop me a message and I can tell you more about it!

20/12/2021

So today was the last day of client check-ins and the start of the wind down before Christmas.

For me I’ll still be training this week in the run up to Christmas before I take a few days off to relax and enjoy the festivities.   Most of my clients are doing similar as it’s important to find a good balance.

Then we go again for new year!

Will you be doing the same?

01/12/2021

It's the 1st of December and Christmas is nearly in sight.

Following on from yesterdays post talking about training over the festive period, I have decided to offer a Christmas Conditioning Package to help with this.

And I have decided to giveaway 3 places!

To enter simply follow the instructions above!

More details shall be released about the Christmas Conditioning Programme tomorrow but feel free to drop me a DM if you want to find out more about it!

30/11/2021

Training around Christmas

There are two types of people when it comes to training around the Christmas period

The people who put in the work that they need to but still have the flexibility to enjoy the festivities

Or the “F**k it” camp who do nothing at all

Now, if you are in a mid season break and going back into fixtures in January

Like Football, Rugby or Hockey

And haven’t done anything for 3-4 weeks other than eat and drink

You are going to get a bit of a shock

And also open yourself up to big risk of injury

My advice would be to look and plan ahead

Make sure that you are getting the balance right between staying in condition and allowing your body to recover

As that is why there is a break (the majority of the time)

And if you don’t know how to do that

Get in touch!

23/11/2021

Does my form need to be perfect?

Now there is a lot of debate over this topic

As ‘Perfect” depends on a lot of things

Your range of mobility

Your past injuries

Your body dimensions

So you can see how my perfect squat might look different to yours

For me as long as an exercise if performed safely, through the best range of motion possible for you and has the desired effect, that’s ‘Perfect”

The only exception is if you’re planning on becoming an olympic weightlifter

In that case, I’m not your man!😂

17/11/2021

Do I need to Olympic lift?

Absolutely not!

Will performing olympic lifts help develop power?

Absolutely!

But there are many ways to skin a cat!

For example, instead of cleans we can swap this for trap bar pulls and it has the same effect

This also becomes helpful for people who have reduced mobility

Are new to lifting

May have past injuries that stop them from being able to do certain things

The moral of the story is that olympic lifts are great but not a necessity

p.s. they take a long time to learn

15/11/2021

Do you really look after your body?

I don’t just mean in terms of nutrition and training

It goes beyond that!

Do you address the niggles that you get?

Or do you just put up with them?

If you don’t, why not?

I know its very cliche but investing in yourself is the best investment you’ll ever make!

I’ve had some back problems over the last year and am going out my way to do everything I can to address them

Does it mean doing extra exercises 3 times a day that I’d rather not do?

Yes

Does it mean paying a bit of money to get professional help?

Yes

And I tell you something, it’s totally worth it!

Swipe to see today’s session with

Thanks again legend!

09/11/2021

So why do we test athletes?

For a couple of reasons

To see what level that aspect of fitness is at.

To see if the athlete is training at the correct loads

To see if any progress has been made from the previous training block.

To see if the athlete is susceptible to injury. This could be as a result of overtraining.

So the big question is, do you test yourself?

Not sure how to?

One of the methods that I use at Out2Perform is 3 rep max testing

Why?

Because it doesn’t require any

08/11/2021

So its Monday, the start of the case study!

That means one thing for the athletes

Testing!

And yes I like to refer to everyone that I work with as athletes because we all are

Some of us are just at different stages

I like to look at testing as something fun

Its pushing yourself to your limits to see where your strength levels are

And that’s where the fun begins

And in this Case Study I am also getting involved

Here’s me today testing my back squat

Who can guess my 1 per max?

I’ll give you a clue, its not 60kg!

29/10/2021

It’s Friday

The end of a long week for myself moving house

Looking forward to a weekend of unpacking boxes

I might just have to have a beer to get me through it 🤣

Have a good one!

Address

Prestwick

Website

http://www.out2perform.com/

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