Episode #1 – Grow Some Thighs

You need to train your legs with heavy weights.

Some people don’t. Those people will be quickly surpassed by those who do train the legs. Heavy.

Here are 2 points to apply to your training today and then a challenge to try.

Back squats and front squats to a box and any squatting variation where you can load the body with a heavy weight. The more you lift the stronger you get. Simple.

Young athletes should to be taught to squat correctly, with no weight, and then must CONSTANTLY progress from an initial phase of low loading to the heights of their genetic potential. There is no point squatting light for long periods of time.

Let me say this again and take a note! Learn the squat with a light weight, constantly up the weight on the bar, constantly work on maintaining good technique. Do this and you’ll become a great athlete.

2) Build some muscle!

Rugby players and others who must use their body as a weapon will benefit from building some quality muscle. Use the time tested formula of: HEAVY WEIGHT X HIGH VOLUME.

Get a heavy weight and lift it many many times.

Aim to complete your strength work on a main exercise, e.g. THE SQUAT, then add two or three more movements such as lunges, step-ups, glute bridges, split-squats and do sets of 10-15 reps. Go for 4 sets. Regularly increase the weight.

And sometimes you gotta get crazy, you must test yourself physically AND mentally. Push through the pain, become stronger inside and out. Now and then challenge your body and your mind and nothing will stop you. Check out the video and post your comments, questions and any results below!

Step up to the #1 program for young athletes at rawstrength.co.uk

Anthony Shaw

Raw Strength

Technorati Tags: strength,conditioning,coach,personal,trainer,warrington,liverpool,manchester,rugby,footbal,l young,athlete,sport,raw strength,north west,anthony shaw,workout,training,weight,lifting,lunge,tyre,sled,drag,finisher

Comments

Eating For Winners – Part One: Pre-Competition

Here is something you’ll undoubtedly hear all the time……."If you aren’t eating correctly, there’s no point in training!” Now whilst I’m not quite inclined to agree with this it does carry some merit, especially if we look at the benefits of correct nutrition, PRE, DURING and POST exercise. The benefits of eating in the right ways include: 1) Greater fat loss 3) Greater mental clarity 4) Greater physical performance 2) Greater rate of recovery (Think muscle growth!) WHY YOU NEED TO EAT BEFORE COMPETING For athletes competing in the mornings, the PRE-COMPETITION meal takes on a greater significance. The overnight fast whilst asleep has depleted a lot of your stored carbs. You gotta break the FAST, refuel the body with CARBS and RE-HYDRATE the body. It takes 3-4 hours to digest, absorb and most importantly, STORE energy in your muscles. Stick to eating carbs and lean protein BECAUSE: 1) Carbs digest and absorb into the body faster than anything else 2) Carbs are

The Future of Sport? Don’t get left behind.

As I see it, strength and conditioning coaching for amateur sports clubs is an afterthought. Skills training and sport specific drills are always going to be, and should be, the priority. But there’s more to a team than just being good at the skills, you need to be physically fit for your environment, FOR YOUR SPORT, and there’s a whole host of other disciplines that sports coaches should be looking at, not necessarily to hire a team of professional nutritionists, physios, strength coaches etc. But you must review your sports club, see what you can outsource either partially (buy a book/dvd, learn it and implement it) or fully (hire someone else to come in on an hourly rate, rather than a full time salary). Just because your club is amateur doesn’t mean you should treat your athletes as such…..every pro athlete starts out as an amateur and I’m sick of hearing people blame pro athletes in the UK as being unfit to compete on a global stage, as we really should be focusing on improvin

7 Great Ways to Rest and Grow

With all the great info out there regarding ways to get bigger/stronger/faster, there is a proportionally smaller amount of info on recovery methods. As we all know, you grow OUTSIDE of the gym. Here are a few great ways to recover, relax and improve as an athlete: Sleep At least 8 hours per night, uninterrupted. Simple but effective. Ban or Limit Alcohol Consumption Alcohol dehydrates you and takes away from your kidney and liver function. You NEED your vital organs to be healthy when you’re resting as they clean the blood, burn fat and a whole bunch of E.S.S.E.N.T.I.A.L stuff that will keep you healthy. Everyone knows this to be true, but how many of you actually limit alcohol? Plan Recovery Have light weeks, light workouts, easy days, cool downs, once a week go to the gym just to stretch. Plan it and you’ll do it, and vice versa! Focus on Diet Diet plays a HUGE part in training. I summarised the top ten diet rules previously on this blog. Read them, use them. Eat well, rec

Raw Strength

Search This Blog