Stewart Athletic Development

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Stewart Athletic Development page for Callum Stewart ACSC (UKSCA), BSc (Hons) Strength & Conditioning coach. Offering;

21/10/2026

I've talked about the benefits of utilising chains and bands before (known as accomadating resistance) but let's talk about the set up, particularly with chains

All to often people have the right intention whilst using them but set them up poorly

When setting chains up (regardless of the lift) you generally want as little of the chain links as possible on the floor, and as many links as you can off the floor **

The reason for doing so, is to act as an overload stimulus and also work on ensuring maximal intent and acceleration through the lift

Bands work in the same manner / same concept but I personally prefer ⛓️ for accomdating resistance work

WestSide4lyf

**Yes, I could have altered my set up slightly tonight but I was being lazy - Sue me*

22/09/2026

Like many (pointless) debates in the resistance training world, the trap bar is an implement which has many divided opinions on it. Some if which are valid - but ill address them below

"They are not a true deadlift or hinge" - completely agree and are realistically closer to a squat. However, that doesnt mean they are not useful. And if you can shift several magnitudes above bodyweight or have a high bodyweight ratio on trap bar deadlift then guess what... you have gotten stronger

"They are low skill and easy to teach" - somehow this has been construed as a negative amongst barbell purists. Yes, they are very simple to teach but let's face it a barbell deaflift isn't exactly rocket science.... despite how complex some modern powerlifting content creators would position it

"Its not sports specific" - if you are a powerlifter there IS an element of truth here, but it doesnt mean it has 0 utility on your training. If you are an athlete just looking for normal S&C then a trap bar is a great option because it literally does not matter what implement (s) you choose to develop lower body strengrh - just so long as you are

At the end of the day the trap bar is a great tool for building a strong lower body, for vuilding brute strength picking things up off the floor and is simple to do. But it is just a tool, no more and no less. Im personally using it a bit more since the squat and deadlift portion of powerlifting has been left behind and its a new challenge with new goals

I also use it often with clients, and have done in group coaching in the past

17/09/2026

Finally brought the 2nd power bar off the rack and will be taking it for a whirl tonight

Is there a better kitted out home gym in Scotland? Id wager not 😂

22/08/2026

Fatigue, pain and the dreaded externals can absolutely affect sessions

but if you assume that every time you have these feelings the sessions gonna be a bad one....

Congratulations, you cucked yourself

If you are pursuing performance goals and only train when life's feeling good you are not gonna be training very often

The grindset of the gym bros is often cringe af and "just wanting it more" isn't gonna move the needle forward

But neither is doing f**k all

In the pursuit of goals, you are gonna have to embrace being uncomfortable and having things you dont wanna do....

Then doing them anyway

Happy Saturday my fellow legends 🫱🏻‍🫲🏼

17/08/2026

About 3 years ago I had a pretty gnarly lower back injury. It had some pretty gnarly symptoms (that I now know I should have checked out immediately, rather than waiting 10 months to see ) but I avoided any long term consequences from it thankfully

However, it still plays up from time to time. Whilst working in the hospital with a patient, I managed to tweak it on Friday.

When I got home on Friday, I was struggling to bend at all with it. Sitting was uncomfortable, standing wasn't much better...

I also knew I was starting my new training block on Saturday, which had trap bar deadlifts, split squats and 45° back extensions.. all exercises which can impact the back.

The instinct of many would be to change the programme in anticipation that it would be worse. That they'd be weaker or sore without even touching the bar.

However, this isn't my first rodeo so I did this super secret but amazing thing...

I did nothing. I went about my Friday evening as normal (albeit slightly sore) and went to bed. I woke up the next day and went into the garage gym with 0 expectations and just stuck with the programme as written...

No pain reproduced, numbers fairly solid on all exercises, no issues after the session.

There is a time and place where adjustments may be required on the nearer side, but not as often as our brains may lead us to believe.

Learning to regulate your emotions and any catastrophising tendencies is paramount for staying in the iron game long term - regardless of what pursuit of gains you have

Some food for thought

30/07/2026

What was my strength obsession 10 years ago?

Bench press and getting a yoked upper body 😂 but in my defence, I was still going through my legal case + rehab....

10 years on not much has changed and still trying to get a bigger bench, but can train legs properly now so thats an added bonus

Another segment in "strength in 60s" - but if you have anything you'd like me to answer, comment below or send me a message!

27/07/2026

Strength in 60s "What frequency of SBD training should I do as a beginner powerlifter?"

TL:DW: the minimum you need to progress

Less is definitely more for beginners and whilst higher frequency +/- higher specificity can have its place, beginners will get more out of developing 1) general movement competency and 2) developing general capacity and muscle size

In doing so, it means frequency is a lever that can be pulled on later in your training career to drive progress.

30/06/2026

TL:DW

If you are going to employ a lower volume, minimal effective dose or min maxxing training approach for performance training ...

Then you need to ensure that the little you are doing is effective

Throwing more volume at a problem isn't always the solution.....

Nor is training like a wet wipe. Sometimes (often) training smart IS training hard

*there are obviously caveats outwith performance training but thats beyond the point of the post so you may have to employ some grey matter for nuance*

12/06/2026

Cues, technique changes and assistant coach Frank

01/06/2026

"How much did your garage gym set you back?"

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