Hamilton Vitality

Hamilton Vitality Hamilton Vitality ��

“A state of being strong, active or energetic”. All things strength and conditioning training covered on one page!

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Whether it be physical/athletic or personal development, having the opportunity to help people realise their potential a...
07/07/2022

Whether it be physical/athletic or personal development, having the opportunity to help people realise their potential and help them maximise it is the greatest reason why I enjoy what I do.

Start the year right with a new logo 🔥💪🏾💥 #2022
01/01/2022

Start the year right with a new logo 🔥💪🏾💥

#2022

15/12/2021

Single leg Counter Balance Squat to bench.

A great starting point/regression for the single leg squat movement pattern.

Why is it great ?

🔵Holding a light weight and pushing away while you descend in the squat will help you counterbalance and stabilise.

🔵Going to box/bench helps challenge you to go down to certain depth consistently before challenging this by making depth lower.

You may find you need even more regressed versions of a single leg squat such as:

-Band supported Step Down
- Step down
- Step up

Mid range single leg squat patterns include:

- Single leg squat to box
- Split squat

Advanced options include:

- Bulgarian split squat
- Bulgarian Split squat jump
- Full pistol squat

Will do a post demonstrating some of the other variations. Give this variation a go and let me know how you get on!

You Vitality 🦵🏾 💥

training

07/12/2021

Track Cyclist🚴‍♀️ Specific Prep Phase session 💪🏾.

In this session with scholar and track cyclist we’re looking to build up maximal strength and initial development of speed-strength.

Max strength is built with exercises such as heavy lower body compounds like with a variety of training intensities ranging from 70–110% of 1RM.

Second focus of speed-strength development where strength is still targeted but some emphasis on increasing the RFD (rate of force development) is focused on with exercises that use inten- sities between 30–70% of 1RM. Some hypertrophy work is included for development of muscle cross sectional area.

For rest periods active mobility exercises for overall joint and muscle care for areas such as t-spine and shoulders are included in this session.

Session structure:

-Movement Prep (not shown)
-1a. Power Clean 4x4
-1b. I-Y-T-W 3x4
-2a. Trap bar Deadlift 3x6
-2b. Mini Band neck raises 3x10
-3a. Barbell Split Squat 3x5
-3b. Bat-Wing Row 3x6
-4. Abs Circuit (not shown)

Your Vitality 🚴‍♂️🏋🏾‍♀️

17/08/2021

Fencing Strength Session 🤺 -General Prep Phase and Rehabilitation.

Strength and rehabilitation session with scholar and National Fencer James.

James is recovering from reoccurring knee pain in the posteromedial meniscus.

Therefore aims of the session included:

🔵Develop strength and stability in unilateral movements using closed chain exercises.

🔵Developing force production
🔵Coordination and power transfer through the kinetic chain.
🔵Trunk stability and robustness

Session structure:

- Movement Prep (not shown)
-1a. Med Ball Slam 3x4
-1b. VMO Squats 3x5
-1c. Barbell Inverted Row 3x5
-2a. Single Leg Barbell RDL 3x6
- 2b. Barbell Bench Press 4x5
-3a. Adductor slides 3x5
-3b. Barbell Rollouts 3x10
-3c. Dowel rotations 3x8

Your Vitality 🤺

11/08/2021

Banded Stretching Routine 🤸🏽

A lower body stretching routine using just one heavy resistance band.

This routine focuses on using key muscles in the leg such as:

🔵Quadriceps
🔵Hamstrings
🔵Adductors
🔵TFL

Can performed as a cool down after your gym session and for generally for recovery days. Recommend holding each stretch 30s-1min

Your Vitality 🤸🏽🤸🏽

05/07/2021

Taekwondo General preparation phase 🤼🏋🏾‍♂️

and National Taekwondo athlete Jan going through a strength sample session for combat sport athletes focusing on development of athletic qualities and physical demands of the sport such as:

🔵 Lower and upper body Force production.
🔵Hip and Shoulder stability.
🔵Force transfer through the kinetic chain.
🔵 Hip and thoracic spine mobility.

Session structure:
-Movement prep (not shown)
- Low amp plyos circuit (not shown)
1. Barbell CMJ 3x5
2a. 1/2 Kneeling single arm dumbell shoulder press 3x6/each side
2b. Swissball hip lift to single leg curl 3x5
2c. Thorasic spine active rotation
3a. Inverted row: Feet elevated 3x8
3b. Swiss ball stir pot 2x10/each side
3c. 1/2 kneeling banded hip extension mobility.

Your Vitality 🤼‍♀️

24/06/2021

WEIGHT LOSS ⚖️ 💪🏾

A general goal for your everyday active individual and even some athletes. Often when dieting people want to preserve lean muscle, meaning energy (calorie intake) cannot be super low.

How to lose weight efficiently 🤔?

🟢Predict/calculate weight loss- The NIH model and Pennington are two models to help predict weight gain/loss on the basis of changes in lifestyle. These can found online.

🟢Avoid serve energy restriction ❌ - As previously stated huge restrictions lead to loss of lean muscle tissue. In addition decreased muscle strength, glycogen stores, concentration and training response occur. Avoid restrictions below RMR (Resting Metabolic Rate) 1500 kcal/day.

🟢High protein intake 🆙
- 25-35% of energy from protein should be adequate to make up for skeletal muscle loss. Typically consuming >1.6g protein/kg/day is a good amount.

🟢Low ED (energy dense) diet
-This will help with feeling full when energy is restricted. Usually a diet high in whole fruits, vegetables, whole grains, legumes/beans and lean meat. Low in simple carbs (cake biscuits) and low in dense beverages and alcohol as these would lead to low fulfilment feeling and low energy.

🟢 Time of foot intake
-Doing this around exercise and throughout the day assures sufficient energy supplied needed for exercise and building/repairing lean muscle tissue.

(Manore,2015)

Overall message if your desire is to lose weight, do it with a balanced method like this to leave you looking and feeling great. Also try to have fun on your journey to this health goal 😊.

YOUR VITALITY 💪🏾⚖️

balance

Travelling to training, competition or work ? We’ve all been there saying we don’t have time to cook get some food while...
11/05/2021

Travelling to training, competition or work ?

We’ve all been there saying we don’t have time to cook get some food while out and about.

Here are some good quick and easy snacks options to travel around with which can be put in small containers or even in your pocket.

Depending on what your goal is these options will provide you with nutrional value for:

🔵 Maintaining high protein intake for recovery. (protein bar, Greek yogurt)
🔵 Increasing carb intake going into training or competition for fuel (rice cake, banana, raisins)
🔵 Getting adequate amount of vitamins and minerals (fresh fruit)
🔵 Supplying healthy fats to your body (mixed nuts)
🔵Fitting in a-bit of everything. (Smoothie).

Your Vitality 🍱

Never let fears limit you from reaching your full potential. These fears are not real unless you lot them be. Never let ...
06/05/2021

Never let fears limit you from reaching your full potential. These fears are not real unless you lot them be.

Never let limits keep you from trying something new, as your fears are only things you create in your mind.

Overall message, face up to your fears, cause once you overcome/beat them there is no limit to what you can achieve.

Your Vitality

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