tag:blogger.com,1999:blog-73392698617198402512024-03-05T23:53:41.972-08:00Raw StrengthArticles and advice from Raw Strength. Raw Strength Gymhttp://www.blogger.com/profile/01501161021626577102noreply@blogger.comBlogger48125tag:blogger.com,1999:blog-7339269861719840251.post-60829781645334413362019-12-03T08:15:00.001-08:002019-12-03T08:15:02.421-08:005 MIN FAT BURNING WORKOUT | 2019<iframe allowfullscreen="" frameborder="0" height="270" src="https://www.youtube.com/embed/pTviCwLZkMY" width="480"></iframe>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7339269861719840251.post-80560291174944591682012-02-16T06:30:00.001-08:002012-02-16T06:30:57.082-08:00HEY I'VE MOVED THE WEBSITE!Visit the new home of <a href="http://www.rawstrength.co.uk/">Raw Strength Gym</a> and the Blog right <a href="http://www.rawstrength.co.uk/">HERE</a><br />
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Anthony ShawUnknownnoreply@blogger.com0tag:blogger.com,1999:blog-7339269861719840251.post-22963679988908158302011-09-28T03:40:00.001-07:002011-09-28T03:40:53.743-07:00Speed Kills<p>You have got to train for speed! </p> <p>It’s no good getting strong as hell if you’re slow as hell! </p> <p>I’ve said it time and time again; When you’re an athlete, you have to be strong to be fast, but remember that lifting weights is not the main event! You have to be fast, skilful and have a never-quit attitude. </p> <p>Heavy strength training will give you the necessary foundations to develop all of the above, but you ABSOLUTELY MUST combine heavy strength training with lighter speed training. This is what will set you apart from everyone else.</p> <p>With that said here is a look inside the Raw Strength Gym on one of our dynamic lower body sessions so you can see how we develop speed, explosive power, strength and muscle in all the right areas to create BEASTS! Take some notes and start applying what you learn! </p> <p> </p> <div style="padding-bottom: 0px; margin: 0px; padding-left: 0px; padding-right: 0px; display: inline; float: none; padding-top: 0px" id="scid:5737277B-5D6D-4f48-ABFC-DD9C333F4C5D:ed0d6d1b-d678-447f-8aba-1a83d9abb600" class="wlWriterEditableSmartContent"><div id="69e42cb0-b285-4699-a7d7-c2f1ebcc1f79" style="margin: 0px; padding: 0px; display: inline;"><div><a href="http://www.youtube.com/watch?v=aMIEn1Zw02g" target="_new"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYNLkIbtI6T8LwAG4ecFXJwkYLVmhL_Vg48mUy502cXDXhCwUtaHGZ7c2WpB8LukXJeQvNJN8F7nMt2DMSfMjufsyGd-mAWdCmekM_4QXvqxgPBDp9JWu6w0LCBlcYe8GJUE3zl0ELbQaM/?imgmax=800" style="border-style: none" galleryimg="no" onload="var downlevelDiv = document.getElementById('69e42cb0-b285-4699-a7d7-c2f1ebcc1f79'); downlevelDiv.innerHTML = "<div><object width=\"425\" height=\"355\"><param name=\"movie\" value=\"http://www.youtube.com/v/aMIEn1Zw02g&hl=en\"><\/param><embed src=\"http://www.youtube.com/v/aMIEn1Zw02g&hl=en\" type=\"application/x-shockwave-flash\" width=\"425\" height=\"355\"><\/embed><\/object><\/div>";" alt=""></a></div></div></div> <p> </p> <p>If you want to become the best athlete you can be, join Raw Strength by clicking on the menu bar above or visit the <a href="http://www.rawstrength.co.uk/">website</a>.</p> <p>Join the gym for athletes at <a href="http://www.rawstrength.co.uk/">rawstrength.co.uk</a></p> <p><strong>ONLY SERIOUS ATHLETES NEED APPLY</strong></p> <p><font color="#ff0000"><a href="http://www.facebook.com/pages/Raw-Strength-Gym/232308883482103?sk=wall"><img src="http://blog.mobiles.co.uk/wp-content/uploads/2010/09/icon_facebook.png" width="39" height="39"></a></font></a><a href="http://www.twitter.com/rawstrength"><img src="http://www.mylocalelectrician.co.uk/files/2/twitter-icon.png" width="39" height="39"></a> </p> <p>Anthony Shaw</p> <p>Raw Strength</p> <div style="padding-bottom: 0px; margin: 0px; padding-left: 0px; padding-right: 0px; display: inline; float: none; padding-top: 0px" id="scid:0767317B-992E-4b12-91E0-4F059A8CECA8:589710f2-b274-433d-943a-416296a0917c" class="wlWriterEditableSmartContent">Technorati Tags: <a href="http://technorati.com/tags/speed" rel="tag">speed</a>,<a href="http://technorati.com/tags/sprint" rel="tag">sprint</a>,<a href="http://technorati.com/tags/squat" rel="tag">squat</a>,<a href="http://technorati.com/tags/power" rel="tag">power</a>,<a href="http://technorati.com/tags/training" rel="tag">training</a>,<a href="http://technorati.com/tags/raw+strength+gym" rel="tag">raw strength gym</a>,<a href="http://technorati.com/tags/warrington+gym" rel="tag">warrington gym</a>,<a href="http://technorati.com/tags/personal+trainer" rel="tag">personal trainer</a>,<a href="http://technorati.com/tags/strength+and+conditioning+coach" rel="tag">strength and conditioning coach</a>,<a href="http://technorati.com/tags/fitness" rel="tag">fitness</a>,<a href="http://technorati.com/tags/rugby+gym" rel="tag">rugby gym</a>,<a href="http://technorati.com/tags/athletes" rel="tag">athletes</a>,<a href="http://technorati.com/tags/strength" rel="tag">strength</a>,<a href="http://technorati.com/tags/muscle" rel="tag">muscle</a>,<a href="http://technorati.com/tags/anthony+shaw" rel="tag">anthony shaw</a></div> Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7339269861719840251.post-89571272881438465052011-09-26T23:07:00.001-07:002011-09-26T23:08:18.573-07:003 Tips For a Bigger Bench<p>Rugby players and other beast athletes! You gotta bench! Read the following tips and watch the video to learn how to immediately improve your bench!</p> <p>The bench press is what we call an ‘indicator’ exercise because when your bench press goes up it proves that your program is working. So periodic testing of the bench press gives us an INDICATION of the development of upper body strength. </p> <p>Benching allows you to lift HUGE amounts of weight and build a load of muscle in the arms, chest and shoulders. </p> <p>The stronger you get, the bigger you get. Simple as. So here are three techniques we use at <a href="http://www.rawstrength.co.uk/">Raw Strength</a> that will IMMEDIATELY increase your bench:</p> <p><strong><font size="4"><a href="http://www.rawstrength.co.uk/"><img style="border-bottom: 0px; border-left: 0px; display: inline; margin-left: 0px; border-top: 0px; margin-right: 0px; border-right: 0px" title="WP_000434" border="0" alt="WP_000434" align="left" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgN-UgAnHhJno2uDQnfxGxEepq0lXcvJ3KjxoGMbNG9hZk5mCH73Yl-a3a7_Wba8L-ahF8MXxI1Zs_RwXS2XAS0ermpf9NQA4QBWc4hLQDfsJPHgpt7HnWAhxm1nke19VqfvCx-IlAYp-iJ/?imgmax=800" width="413" height="317"></a> 1. Set up Properly</font></strong></p> <p>The ‘set-up’ is the way you position yourself on the bench BEFORE you pick the weight up out of the rack, it’s so important it could literally have its own article! For now I’ll just give you a few tips……</p> <ul> <li>Lie on the bench with your eyes in line with the bar <li>Position your feet on the floor, underneath your hips and staying on the ball of your foot (This helps with leg drive; see tip #2) <li>Grab hold of the bar with a wider than shoulder width grip <li>Keeping your grip and foot position the same, slide up the bench until your head hangs off the bench! <li>Now pull yourself into the bar as if performing an inverted row, literally do a kind of lying down pull-up, lift yourself off the bench and pinch your shoulder blades together, then push yourself down into the bench so your eyes are back in line with the bar, but now your shoulder blades are tight and ‘set’ into a strong position and your entire back is tightly arched. If it feels comfortable….you’re doing it wrong! Arch your back some more and slide a little further down the bench towards your unmoving feet. <li>Get someone to help you lift the bar out before you press, as ‘reaching’ up and trying to unrack the bar on your own will almost certainly un-set your shoulder blades! You need to have your shoulder blades squeezed together as it gives a solid foundation to press, it protects your shoulder, it lifts your chest up and shortens the distance you have to press. The shorter the distance you press, the bigger the weight you can lift….and the bigger the weight the BIGGER you GROW! </li></ul> <p><strong><font size="4">2. Leg Drive</font></strong></p> <p>Leg drive sounds stupid, the bench is an upper body exercise right?! Well…it’s really a whole body movement when you do it right, although it stimulates upper body nerves and muscles the most, knowing how to push with your legs at the right time will help you leverage the bar up! </p> <ul> <li>After the set-up you should be in a strong, uncomfortable position to press, bring the bar down, get a solid touch on your chest…no half reps here…and now drive your heels towards the floor, literally try and push your feet into the ground as you press the bar up. Pushing through the floor with your feet will help transfer your centre of gravity from around the middle of your belly to your chest and upper back, this helps ‘stick’ you to the bench and makes you more stable when pushing up. <li>Drive with your legs as you begin to press upwards, just after the bar has touched your chest. A good little exercise to practise and understand leg drive is to perform a couple of reps of glute bridges, whilst pressing your hands up. <li>It’s important to note here, that whilst you are going to drive with your legs, you must keep your ass on the bench at all times! </li></ul> <div style="padding-bottom: 0px; margin: 0px auto; padding-left: 0px; width: 425px; padding-right: 0px; display: block; float: none; padding-top: 0px" id="scid:5737277B-5D6D-4f48-ABFC-DD9C333F4C5D:48431630-701b-4c16-b0d9-8b057463becf" class="wlWriterEditableSmartContent"><div id="82ccaa85-15bb-4d82-81be-2f4917eaef68" style="margin: 0px; padding: 0px; display: inline;"><div><a href="http://www.youtube.com/watch?v=dWM1oDi_ubE" target="_new"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXpST_lxb0ayCf7ydFpTEdhWW-00TV_KFYSbLkSC8coZiRh_8CJWZkxwYOOHs6TkZvRilhofRpnuqjTnZHm5-PiW-jwfooetdoFq2V7FiFo6JlFNMlDxOgHp9ZCIGDB6OPKfcV2T5RNQzz/?imgmax=800" style="border-style: none" galleryimg="no" onload="var downlevelDiv = document.getElementById('82ccaa85-15bb-4d82-81be-2f4917eaef68'); downlevelDiv.innerHTML = "<div><object width=\"425\" height=\"355\"><param name=\"movie\" value=\"http://www.youtube.com/v/dWM1oDi_ubE&hl=en\"><\/param><embed src=\"http://www.youtube.com/v/dWM1oDi_ubE&hl=en\" type=\"application/x-shockwave-flash\" width=\"425\" height=\"355\"><\/embed><\/object><\/div>";" alt=""></a></div></div></div> <p><strong><font size="4"></font></strong> </p> <p><strong><font size="4">3. Breathe Properly</font></strong></p> <p>Breathing is easy…in on the way down, out on the way up right? NOPE. Not even close. Try the following tip for correct breathing and see your strength skyrocket….IMMEDIATELY! </p> <ul> <li>Following the set-up and BEFORE the bar has left the rack, take THREE deep breaths WITHOUT LETTING ANY AIR OUT! You gotta take in 3 breaths ON TOP OF EACH OTHER. Your lungs should feel like they are about to explode! <li>Now squeeze the bar tight with your hands, tense your stomach as tight as humanly possible and HOLD YOUR BREATH. <li>Now you can unrack the bar, lower and press, hold your breath for the entire movement. You can only breathe in at the top of the movement, when the bar is locked out. Whenever the bar is moving hold your breath, squeeze the bar tight and tense your stomach. </li></ul> <p>This breathing method is common in powerlifting, in fact I would go so far as to say that ALL strongmen, powerlifters and weightlifters use some sort of breathing technique when shifting some heavy stuff…so its gotta be important.</p> <p> </p> <p>Try these 3 tips and let me know how it helps your bench and overall strength levels! </p> <p> </p> <p>Join the gym for athletes at <a href="http://www.rawstrength.co.uk/">rawstrength.co.uk</a></p> <p><strong>ONLY SERIOUS ATHLETES NEED APPLY</strong></p> <p><font color="#ff0000"><a href="http://www.facebook.com/pages/Raw-Strength-Gym/232308883482103?sk=wall"><img src="http://blog.mobiles.co.uk/wp-content/uploads/2010/09/icon_facebook.png" width="39" height="39"></a></font></a><a href="http://www.twitter.com/rawstrength"><img src="http://www.mylocalelectrician.co.uk/files/2/twitter-icon.png" width="39" height="39"></a> </p> <p>Anthony Shaw</p> <p>Raw Strength</p> <div style="padding-bottom: 0px; margin: 0px; padding-left: 0px; padding-right: 0px; display: inline; float: none; padding-top: 0px" id="scid:0767317B-992E-4b12-91E0-4F059A8CECA8:1ad8ae7d-dbde-457b-abd3-a7d38da0ae43" class="wlWriterEditableSmartContent">Technorati Tags: <a href="http://technorati.com/tags/bench+press" rel="tag">bench press</a>,<a href="http://technorati.com/tags/tips" rel="tag">tips</a>,<a href="http://technorati.com/tags/advice" rel="tag">advice</a>,<a href="http://technorati.com/tags/how+to+bench" rel="tag">how to bench</a>,<a href="http://technorati.com/tags/set+up" rel="tag">set up</a>,<a href="http://technorati.com/tags/setting+up" rel="tag">setting up</a>,<a href="http://technorati.com/tags/technique" rel="tag">technique</a>,<a href="http://technorati.com/tags/anthony+shaw" rel="tag">anthony shaw</a>,<a href="http://technorati.com/tags/raw+strength+gym" rel="tag">raw strength gym</a>,<a href="http://technorati.com/tags/warrington" rel="tag">warrington</a>,<a href="http://technorati.com/tags/strength+and+conditioning" rel="tag">strength and conditioning</a>,<a href="http://technorati.com/tags/coach" rel="tag">coach</a>,<a href="http://technorati.com/tags/private" rel="tag">private</a>,<a href="http://technorati.com/tags/performance" rel="tag">performance</a>,<a href="http://technorati.com/tags/personal+trainer" rel="tag">personal trainer</a></div> Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7339269861719840251.post-87050795817409854782011-09-20T09:21:00.001-07:002011-09-20T09:23:12.775-07:00Top Ten Tips for In-Season Rugby Players – Part 2<p>Welcome back to part TWO of my top ten training tips for in-season rugby players.</p> <p>This is how to MAINTAIN your strength and fitness from your off-season…and how to build more strength too. </p> <p>If you missed part one check it <a href="http://rawstrengthgym.blogspot.com/2011/09/top-ten-tips-for-in-season-rugby.html">here</a></p> <p><strong><font size="4">6. Train Your Hamstrings<a href="http://www.rawstrength.co.uk/"><img style="border-bottom: 0px; border-left: 0px; display: inline; margin-left: 0px; border-top: 0px; margin-right: 0px; border-right: 0px" title="WP_000307" border="0" alt="WP_000307" align="right" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsFxRZSu7rj6WE5LemNwjpuPGupMGJoEo9AUQkyrdCW6_h-KnS9TQwYJ_ItF9waxc1n7toPiIA_dT-1GXlKwJXw8JFMvS4K6VqUb9teTYekEGEWHZHTAzrT8hQsDH6mw027BDoGxCJVZd1/?imgmax=800" width="303" height="233"></a> </font></strong></p> <p><font size="2">To become a monster on the field and protect your legs/hips/knees from injury, you gotta train your hamstrings! Strong and well developed hammies make you faster, stronger, heavier and an all round unit! Strong hamstrings will also support the box squat, which should be your main lower body lift! </font></p> <p><font size="2">The simplest way to train your hamstrings is with a glute ham raise bench, throw them in as a warm-up on upper body sessions and work them hard after your squat on lower body days. Do them at least twice a week and you will reap the benefits. </font></p> <p><font size="2">Now I know a lot of people don’t have access to a glute ham bench, you guys need to do good mornings and loads of glute bridge and hip thrust style movements for the above recommendations. </font></p> <p><strong><font size="4">7. SLEEP!</font></strong></p> <p>Sleep 9-10 hours every night and I PROMISE you will feel better, recover faster and play harder. Just set your alarm, make bedtime a routine and get it done! Try to go to bed and rise at the same times each and every day. I forget who/where I got this from, but if you do anything consistently for 3 weeks straight, it becomes a habit. So do the 21 day sleep challenge! Get 10 hours of sleep every night for 3 weeks and it will become a solid and beneficial habit.</p> <p><strong><font size="4">8. Work on Your Skills</font></strong></p> <p>Remember…..your skills are what will get you noticed! Practise, practise and more practise on the KEY skills for your position will make you a superstar. So if you play inside centre, get good at running awesome lines every single week. Stay behind and practise some more if you have to. Flankers need to turnover the ball constantly so work on your steals and practise making quick and effective tackles. You know what your role is on the field, specialise! </p> <p>Are you the best at your position? If not, what do you need to practise to become the best? Now go and do it.</p> <p><strong><font size="4">9. Warm-Up by using Corrective Exercises</font></strong></p> <p><a href="http://www.rawstrength.co.uk/"><img style="border-bottom: 0px; border-left: 0px; display: inline; margin-left: 0px; border-top: 0px; margin-right: 0px; border-right: 0px" title="WP_000387" border="0" alt="WP_000387" align="right" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4gKk3-i7Ngb7g-b2mLvS9OrIghIf9RETWJItyomlwE0koTCHbRL0V_58BBzcotvxXy8vyRAsKJgqPo-tU5CUWeW3pb7e4-rfbz9bJb3-TGHDtHh62G6gj4teUDWqINgxdEA9ki_E2CYaR/?imgmax=800" width="438" height="361"></a> Don’t waste time after your training session doing so called ‘pre-hab’ exercises to prevent injury. Just find the areas in your body that need some work and do a whole warm-up based around exercises to develop these areas. If in doubt you probably need work on the following common weak and/or inflexible areas…(google them if in doubt);</p> <ul> <li>upper back/scapular retractor strength (do your face pulls, scarecrows, lower trap raise, prone Y’s etc.) <li>glute strength (hip thrusts, good mornings with bands, even do some glute ham raise here if you can handle it!) <li>hip mobility (fire hydrants, birddogs and other mobility drills for the hips here, stretch out the hip flexors and foam roll the glutes and hams) <li>chest/shoulder mobility (doorway chest stretch, no moneys, shoulder dislocates) <li>abdominal strength (deadbugs, knee raise, plank varations. Work on strength NOT working till you get a burn in your abs!)</li></ul> <p>Just chuck a couple of corrective exercises into your warm-up (10-15 mins) and you will start improving your body from the second you step into the gym.</p> <p><strong><font size="4">10. Set A Goal and Constantly Review your Progress</font></strong></p> <p>I saved this one for last but its possibly the best tip of all…..set a goal for yourself and constantly check on your progress to see how well you’re doing. Go and get a pen and paper!</p> <p>You’re actually gonna set a 3-5 year goal, a 1-2 year goal and constantly updated 3-6 month goals. So lets say I want to become a pro rugby player, this is how I would commit that goal to paper:</p> <p><strong>3-5 year goal –</strong> get signed by a premiership club</p> <p><strong>1-2 year goal –</strong> get signed to the academy squad of a premiership club</p> <p><strong>3-6 month goals – </strong>join the best club I can get into and make 20 tackles a game</p> <blockquote> <p> - improve on my strength and skills by training four times a week</p></blockquote> <p>Write your goals down using the above framework, arguably the 3-6 month goals are the toughest to set as they are the stepping stones to the longer term goals. Every week or even every month you need to sit down and look at what you have written down and then write WHAT YOU DID TO GET YOU CLOSER TO YOUR GOALS and also WHAT YOU DID THAT MAY STOP YOU GETTING TO YOUR GOALS.</p> <p>So I might review my goals as such:</p> <p>I made 20 or more tackles in the last 3 games I’ve played and I haven’t missed a workout, which has helped me get one step closer to being signed by an academy squad of a premiership club <strong>HOWEVER</strong> I have been eating badly and drinking alcohol after every game, which may stop me getting to my goal.</p> <p>Then BRAINSTORM different ways that you can achieve your goals and tweak and update your 3-6 month goals.</p> <p>Dream big and believe in yourself, if you want to be the best you gotta understand that there is no point in being realistic. Set crazy goals and go about getting them done! </p> <p>Join the gym for athletes at <a href="http://www.rawstrength.co.uk/">rawstrength.co.uk</a> <p><strong>ONLY SERIOUS ATHLETES NEED APPLY</strong> <p><a href="http://www.facebook.com/pages/Raw-Strength-Gym/232308883482103?sk=wall"><img src="http://blog.mobiles.co.uk/wp-content/uploads/2010/09/icon_facebook.png" width="39" height="39"></a><a href="http://www.twitter.com/rawstrength"><img src="http://www.mylocalelectrician.co.uk/files/2/twitter-icon.png" width="39" height="39"></a> <p>Anthony Shaw <p>Raw Strength</p> <div style="padding-bottom: 0px; margin: 0px; padding-left: 0px; padding-right: 0px; display: inline; float: none; padding-top: 0px" id="scid:0767317B-992E-4b12-91E0-4F059A8CECA8:1e04a364-6eec-4c9f-bf6c-e81a59d66386" class="wlWriterEditableSmartContent">Technorati Tags: <a href="http://technorati.com/tags/in-season+program" rel="tag">in-season program</a>,<a href="http://technorati.com/tags/workout" rel="tag">workout</a>,<a href="http://technorati.com/tags/warrington+gym" rel="tag">warrington gym</a>,<a href="http://technorati.com/tags/manchester" rel="tag">manchester</a>,<a href="http://technorati.com/tags/liverpool" rel="tag">liverpool</a>,<a href="http://technorati.com/tags/personal+trainer" rel="tag">personal trainer</a>,<a href="http://technorati.com/tags/strength+and+conditioning+coach" rel="tag">strength and conditioning coach</a>,<a href="http://technorati.com/tags/anthony+shaw" rel="tag">anthony shaw</a>,<a href="http://technorati.com/tags/raw+strength+gym" rel="tag">raw strength gym</a>,<a href="http://technorati.com/tags/the+gym+for+athletes" rel="tag">the gym for athletes</a>,<a href="http://technorati.com/tags/simple+training" rel="tag">simple training</a></div> Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7339269861719840251.post-75308101943295211972011-09-14T06:19:00.001-07:002011-09-14T06:19:15.721-07:00Top Ten Tips for In-Season Rugby Players – Part 1<p>You should be in shape right now! After a good 3 month off-season of sprinting, lifting, growing, eating and skills training, you should be the strongest you’ve ever been!</p> <p>The problem is, most players forget that you must MAINTAIN your off season gains during the playing season. Just playing rugby games on the weekends (or 2-3 times a week for the younger guys!) is not going to maintain your strength OR muscle size. You WILL, without question, get smaller and weaker during the season if you don’t MAINTAIN your strength! </p> <p>This is due to 2 things:</p> <p><strong>1.</strong> <strong>Endurance or Long Duration exercise makes you weaker<a href="http://www.rawstrength.co.uk/"><img style="border-bottom: 0px; border-left: 0px; display: inline; margin-left: 0px; border-top: 0px; margin-right: 0px; border-right: 0px" title="1202647463_f" border="0" alt="1202647463_f" align="right" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnOqti78smJe-A536kM1dTJdj3BkNjoMfICT91zZtqd8XELcFunJxPzRTTzo2b4YSX4bwZ9LU_1XpnfI9_AHxM9bcdf4aH5P6b9N18Et_yV0QID0Rr91X4VXMFzlB7wGio1bugvs5m0A0T/?imgmax=800" width="244" height="239"></a> (and skinny!)</strong></p> <p>The human body is incredibly adaptable, and will transform itself to perform as well as it can in any situation that you CONSTANTLY throw at it. So whatever you do the most of, your body will adapt to. </p> <p>If the majority of your exercising hours each week are spent running and playing rugby, you will adapt to become better suited to endurance exercise. Your fast twitch muscle fibres won’t be stimulated and will lose strength, your slow twitch fibres will adapt to provide more energy to the muscles via aerobic energy sources and enable you to perform better for longer. </p> <p>You need to be able to play hard for up to 80+ minutes, the problem is, you’ll be weak as hell! </p> <p> </p> <p><strong>2. The higher workload of games and training means you have less time to recover</strong></p> <p>Playing a game is much more intense than just going to a team training session, you’re gonna get knocks and bruises, you will likely train twice a week with your team and spend most of that time running and doing skills training. This means that for at least 3 times a week you’re running for over 60 mins, which links with the above point, but also means that you’re probably still recovering from last weekends game during your first training session of the week, so you won’t be able to train with as much intensity! You will also have less time to focus on strength and power work, compared to off-season training programmes. </p> <p>A drop off in training intensity (to help you recover) means you will stimulate LESS gains in your endurance capability AND lose strength! </p> <p> </p> <p>So if you have to be able to perform for long periods of time, and you don’t have much time to recover, but you have to train and play, what should you be doing each week to maintain your off-season gains?</p> <p><strong><font size="4">Top Ten Tips for In-Season Rugby Players</font></strong></p> <p>Print this list out and make sure you’re completing the majority of the items each week to stay STRONG, RECOVER QUICKLY, and MAINTAIN your off-season gains!</p> <p><strong><font size="4">1. Perform Short and Intense Interval Training Workouts</font></strong></p> <p><font size="2">After your regular team training session for skills/strategy etc., sprint the length of the field (approx 100m) and walk back. Complete 10 times. This will maintain and improve your repeated sprint ability, and also maintain your aerobic capacity. Basically, you’ll never get tired! This is a quick and simple training method, any longer and you wouldn’t recover. Providing you’re playing each weekend you should be maintaining your longer duration/aerobic ability so there isn’t a big need to go for long slow (and boring) runs. You can do any short, intense conditioning work that you want, just be sure to do it! </font></p> <p><strong><font size="4">2. Stretch following a game (and get a massage if its available!)</font></strong></p> <p>After your game (and every training session), stretch the muscles that feel tight to restore them to their normal length. If you don’t, your muscles will shorten, get really tight, and take up even more of your precious recovery ability. Get a massage if your club provides it. Stretch your hips, hamstrings, calves, quads and chest/shoulders, as these are the areas that get really beaten up during a game. Spend 15 minutes after a game to save about 24 hours of tight muscles. Good investment of your time right? :)</p> <p><strong><font size="4">3. Drink a Post-Game Shake</font></strong></p> <p>After a game your body will have extremely low blood sugar, depleted glycogen (carb) reserves and be dying for some protein to help rebuild your tired and aching muscles. Get yourself a drink with approximately 1g of sugars per kg of bodyweight (so if you weight 80kg, drink a shake with approx 80g of sugars in!), and 20-30g of protein. I tell my athletes to drink the 1 litre cartons of flavoured milk you can get at any supermarket (usually 2 for £2), keep it simple. </p> <p><strong><font size="4">4. Do Your Strength Work<a href="http://www.rawstrength.co.uk/"><img style="border-bottom: 0px; border-left: 0px; display: inline; margin-left: 0px; border-top: 0px; margin-right: 0px; border-right: 0px" title="WP_000434" border="0" alt="WP_000434" align="right" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTyzc0mAZcieS5w-mbY60bsAGOH0-m8dxP1sQa78A6qIzM8WqbNsGR_a42ExiJ2IAh3sodstmWjVQ6vxuBTTg-IJa1FmEAbu7YOivOSouJ4kGJJChijURp9xoy0FMbdXb1K6SyVmH3xMWa/?imgmax=800" width="327" height="251"></a> </font></strong></p> <p><font size="2">Twice a week, get to the gym. Squat on day one, bench on day two. Start off with 4-6 sets of 3-5 reps @ 85-95% of your max. Any lighter in weight and you won’t maintain your strength. Include 3-4 assistance exercises for the associated muscles, stretch and go home. You can do two whole body workouts if you prefer AS LONG AS YOU SQUAT FIRST IN ONE SESSION, AND BENCH FIRST IN THE SECOND SESSION! Some weeks you may only get one session in, just squat and bench in the same session, again, nice and simple.</font></p> <p><font size="4"><strong>5. Do Your Pull-ups </strong> </font></p> <p>Constant tackling takes its toll on your shoulders, to help prevent injury you need a strong back, especially the upper and middle back. This will help support your shoulders by having a strong and stable base of support. Pull-ups are second to none in building a beastly, injury proof back. Pull-ups increase grip strength and cause your back and arms to grow! Do pull-ups at least once a week, don’t go to failure! Try and get 20 quality reps each workout over several sets (even 10 sets of 2 reps if you have to!) and steadily increase the volume of reps throughout the season.</p> <p> </p> <p>Print this list out and start implementing as much as you can! Focus on doing one thing right for one week, then add another thing the next week and so on. </p> <p>KEEP. IT. SIMPLE. </p> <p>That’s all for part 1, stay tuned for part 2! </p> <p> </p> <p><strong></strong></p> <p>Join the gym for athletes at <a href="http://www.rawstrength.co.uk/">rawstrength.co.uk</a></p> <p><strong>ONLY SERIOUS ATHLETES NEED APPLY</strong></p> <p><font color="#ff0000"><a href="http://www.facebook.com/pages/Raw-Strength-Gym/232308883482103?sk=wall"><img src="http://blog.mobiles.co.uk/wp-content/uploads/2010/09/icon_facebook.png" width="39" height="39"></a></font></a><a href="http://www.twitter.com/rawstrength"><img src="http://www.mylocalelectrician.co.uk/files/2/twitter-icon.png" width="39" height="39"></a> </p> <p>Anthony Shaw</p> <p>Raw Strength</p> <p> </p> <div style="padding-bottom: 0px; margin: 0px; padding-left: 0px; padding-right: 0px; display: inline; float: none; padding-top: 0px" id="scid:0767317B-992E-4b12-91E0-4F059A8CECA8:1338c43c-cdff-4b4e-840a-9ca662c19f3d" class="wlWriterEditableSmartContent">Technorati Tags: <a href="http://technorati.com/tags/in-season+program" rel="tag">in-season program</a>,<a href="http://technorati.com/tags/workout" rel="tag">workout</a>,<a href="http://technorati.com/tags/warrington+gym" rel="tag">warrington gym</a>,<a href="http://technorati.com/tags/manchester" rel="tag">manchester</a>,<a href="http://technorati.com/tags/liverpool" rel="tag">liverpool</a>,<a href="http://technorati.com/tags/personal+trainer" rel="tag">personal trainer</a>,<a href="http://technorati.com/tags/strength+and+conditioning+coach" rel="tag">strength and conditioning coach</a>,<a href="http://technorati.com/tags/anthony+shaw" rel="tag">anthony shaw</a>,<a href="http://technorati.com/tags/raw+strength+gym" rel="tag">raw strength gym</a>,<a href="http://technorati.com/tags/the+gym+for+athletes" rel="tag">the gym for athletes</a>,<a href="http://technorati.com/tags/simple+training" rel="tag">simple training</a></div> Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7339269861719840251.post-18579677978575880452011-09-07T06:00:00.001-07:002011-09-07T06:00:25.049-07:00The Future of Sport? Don’t get left behind.<p>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, <strong>and</strong> <strong>should be,</strong> the priority. </p> <p>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).</p> <p>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 improving the grassroots.</p> <p>Here are a couple of things you must review AND START TO IMPLEMENT in your club. Many are low cost, some are high cost, but it is an investment in the pride and the FUTURE of your team.</p> <p>If you get injured, you shouldn’t be using the magic sponge, you need a dedicated physio, and to be fair, most teams have a good physio….on match days at least. But if you get given rehab exercises….do you do them? If you’re a coach could you learn a few exercises that help prevent common injuries and teach them to your athletes?</p> <p>If you plan on playing the whole season whilst healthy and injury free, then you need to warm-up correctly, not just jogging around and passing a ball, but really focused, targeted and INDIVIDUALISED warm-ups…..do you do this? Do you warm-up correctly? If you’re a coach could you learn more efficient and healthier warm-up techniques? </p> <p>If you want to get in shape, lose body fat or put on some muscle, you need to consult a nutritionist. Do you look at what goes in your mouth? Do you care? If you’re a coach do you own any books on diet and teach your athletes how they should eat?</p> <p>If you want to progress to an elite or professional level you must have a strength and conditioning coach, or a solid program at the very least. Is your body strong enough? Could you improve and do you know how to improve? If you’re a coach, could you learn a simple but tough workout to coach your team through 2-3 times a week?</p> <p>There are a load more things you can do to improve your club, but to summarise:</p> <p>1. Review your club. Pick 5 things that you could improve upon and find ways to learn how to do it or get someone else to do it for you.</p> <p>2. Learn how to improve yourself and/or others. Work as a team.</p> <p>3. In 20 years from now, all amateur clubs will have some sort of coaching framework for each discipline. Don’t wait, progress to the future now.</p> <p> </p> <p>Take a step back and improve yourself as an athlete/coach/parent/teacher or whatever, or the other guy will win EVERY time. </p> <p> </p> <p> </p> <p>Join the gym for athletes at <a href="http://www.rawstrength.co.uk/">rawstrength.co.uk</a></p> <p><strong>ONLY SERIOUS ATHLETES NEED APPLY</strong></p> <p><font color="#ff0000"><a href="http://www.facebook.com/pages/Raw-Strength-Gym/232308883482103?sk=wall"><img src="http://blog.mobiles.co.uk/wp-content/uploads/2010/09/icon_facebook.png" width="39" height="39"></a></font></a><a href="http://www.twitter.com/rawstrength"><img src="http://www.mylocalelectrician.co.uk/files/2/twitter-icon.png" width="39" height="39"></a> </p> <p>Anthony Shaw</p> <p>Raw Strength</p> Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7339269861719840251.post-26061578667188714932011-09-02T08:49:00.001-07:002011-09-02T08:53:38.065-07:00Max out…..then KEEP GOING!<p>Picture the scene….</p> <p>Its squat day, you’ve been visualising crushing the weights all day long whilst at work, and as soon as you feel the bar on your back you’re gonna smash some records! </p> <p>So you get to the gym, put on some heavy tunes, do a few bodyweight movements to get started, then some mobility/flexibility work, then you start out with the bar and gradually add plates until a weight you have never lifted before is on the bar…..here’s the moment you’ve been waiting for all day! </p> <p>You get set, lower to the box, and smoke it! You just destroyed your previous lift and it felt easy! New max!!! </p> <p>Now what? …..uh….dunno….didn’t plan this far ahead.</p> <p><a href="http://www.rawstrength.co.uk/"><img style="border-bottom: 0px; border-left: 0px; display: inline; margin-left: 0px; border-top: 0px; margin-right: 0px; border-right: 0px" title="WP_000300" border="0" alt="WP_000300" align="left" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiT0wm_OSJ9q22faGia-JJvTJKre9KNRc9s3-YofAGtfimxQ4Pu86jDcQVZ2JF2ZMx4qmNWxnV5zl9oSz74Ia5SDuLPIlBsH8U5dtGEjHLbX05HsPqH788O2D4ANVRGACOh41xGzzUeIsRS/?imgmax=800" width="375" height="288"></a> </p> <p>All too often the above scenario occurs, we break records in the gym then go home, or do some half arsed workout and assistance movements cos we’re suffocated by our pride! Yeah, breaking records feels good, but should it stop you having a great workout? Hell no!</p> <p>Max out on a lift, then move to your second movement and go balls out on that one too! Unless you’re the world champion you have nothing to be proud about.</p> <p>The second movement in a workout is hugely important, following the heavy strength work your body is in an ‘excited’ state, and can produce much more force than when at rest, however, this state is movement specific, you won’t boost your curl performance by doing some heavy squats, but you will improve jump height! </p> <p>To maximise strength and muscle gains the second exercise in your workout has to be in a similar movement pattern to the first. You can even use the same exercise, just be sure to use less weight and increase the reps to fatigue the muscles rather than your central nervous system.</p> <p> </p> <p>Here is a couple of exercise pairs that you can use to boost performance and carry on the momentum of heavy strength work into the rest of your workout:</p> <blockquote> <p>1. Heavy box squat 2. Box Jumps</p> <p>1. Heavy bench press 2. Press-ups on gymnastic rings (max reps)</p> <p>1. Heavy Deadlifts 2. Power Cleans</p> <p>1. Heavy Pull-ups 2. Med Ball Slams</p></blockquote> <p> </p> <p>Do 5-6 heavy sets of the first exercise, then ‘assist’ that movement pattern with an ‘assistance exercise’ (NOW do you understand why we call them assistant exercises? haha!). </p> <p>With the second exercise, simply use sets and reps to suit your purpose;</p> <p><strong>STRENGTH<a href="http://www.rawstrength.co.uk/"><img style="border-bottom: 0px; border-left: 0px; display: inline; margin-left: 0px; border-top: 0px; margin-right: 0px; border-right: 0px" title="Fat Bar Chins" border="0" alt="Fat Bar Chins" align="right" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijdHHtVFo-23wr_6GyCfCLlrUCBaSfOsCa50LUpX8kzBBnIlUnsii1p-nSj9TuHxmWPos3eFwo4zA6oKHhnb8A9muMP0dGNEcQ-7GWXYYHSwf6WI4ccKe26zOWtBJdZqJBqbcu_2EAPI3y/?imgmax=800" width="385" height="296"></a> </strong></p> <p>To help build even more strength, use 3-4 sets of 3-5 reps, however, I suggest using an exercise that’s considerably different to the first exercise but still involves the same exercises.</p> <p>E.g. Box Squat first for 5x5, then use glute ham raise for 5x5. </p> <p> </p> <p><strong>HYPERTROPHY</strong></p> <p>For hypertrophy I recommend using 3-4 sets of 12-20 reps (2-3 sets if going for max reps as this is much more stressful!)</p> <p> </p> <p><strong>STRENGTH SPEED (Moving a decent weight at a fast speed, good for blasting through sticking points!)</strong></p> <p>To boost your strength-speed, use 4-8 sets of 2-4 reps with around 60% of your max, be sure to move the weight as fast as you can, if its moving slow lighten the load!</p> <p> </p> <p><strong>SPEED STRENGTH (Moving a light weight or your bodyweight as fast as possible)</strong></p> <p>To increase speed-strength, use 4-8 sets of 4-8 reps with 0-30% of your max. You CAN get gains with just bodyweight! Be sure to move as fast as possible.</p> <p> </p> <p>Keep it simple:<a href="http://www.rawstrength.co.uk/"><img style="border-bottom: 0px; border-left: 0px; display: inline; margin-left: 0px; border-top: 0px; margin-right: 0px; border-right: 0px" title="WP_000297" border="0" alt="WP_000297" align="right" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEic-8P0fn3GCsLUj23ZTu0MDLfKDgSp5xxdlj_VGnLAZ4cwJy0OYIoPUnxOlXbEYOKqWgC46bSBrx2uyHE_7svkR6jD_VeiUD6nHRzznjTk-YRj8V9gw8SSH75OSumrAiuxwm_gH43wYMRu/?imgmax=800" width="253" height="329"></a></p> <ol> <li>max out on your first exercise <li>use a second exercise that mimics the movement patterns and/or muscle groups of the first <li>use sets/reps specific to your performance goals (strength? hypertrophy? speed?) </li></ol> <p> </p> <p>Now go and finish the rest of your workout!! </p> <p>TRY A REAL WORKOUT BY JOINING THE <a href="http://www.rawstrength.co.uk/">RAW STRENGTH GYM</a> – QUICK INCREASES IN PERFORMANCE GUARANTEED</p> <p> </p> <p>Join the gym for athletes at <a href="http://www.rawstrength.co.uk/">rawstrength.co.uk</a></p> <p><strong>ONLY SERIOUS ATHLETES NEED APPLY</strong></p> <p><font color="#ff0000"><a href="http://www.facebook.com/pages/Raw-Strength-Gym/232308883482103?sk=wall"><img src="http://blog.mobiles.co.uk/wp-content/uploads/2010/09/icon_facebook.png" width="39" height="39"></a></font></a><a href="http://www.twitter.com/rawstrength"><img src="http://www.mylocalelectrician.co.uk/files/2/twitter-icon.png" width="39" height="39"></a> </p> <p>Anthony Shaw</p> <p>Raw Strength</p> <div style="padding-bottom: 0px; margin: 0px; padding-left: 0px; padding-right: 0px; display: inline; float: none; padding-top: 0px" id="scid:0767317B-992E-4b12-91E0-4F059A8CECA8:5188177c-fcbe-4179-924e-271aeec4455f" class="wlWriterEditableSmartContent">Technorati Tags: <a href="http://technorati.com/tags/strength" rel="tag">strength</a>,<a href="http://technorati.com/tags/workout" rel="tag">workout</a>,<a href="http://technorati.com/tags/max+effort" rel="tag">max effort</a>,<a href="http://technorati.com/tags/speed" rel="tag">speed</a>,<a href="http://technorati.com/tags/power" rel="tag">power</a>,<a href="http://technorati.com/tags/structure" rel="tag">structure</a>,<a href="http://technorati.com/tags/program" rel="tag">program</a>,<a href="http://technorati.com/tags/anthony+shaw" rel="tag">anthony shaw</a>,<a href="http://technorati.com/tags/raw+strength+gym" rel="tag">raw strength gym</a>,<a href="http://technorati.com/tags/warrington" rel="tag">warrington</a>,<a href="http://technorati.com/tags/conditioning" rel="tag">conditioning</a>,<a href="http://technorati.com/tags/rugby+gym" rel="tag">rugby gym</a>,<a href="http://technorati.com/tags/athletes" rel="tag">athletes</a>,<a href="http://technorati.com/tags/personal+trainer" rel="tag">personal trainer</a></div> Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7339269861719840251.post-49527791073696216922011-08-29T03:41:00.001-07:002011-08-29T03:41:50.850-07:00Use Your Warm-Up Wisely<p>How do you warm-up? A couple of star-jumps? A bit of jogging and a few press-ups? Most people think that a warm-up is just to get the blood flowing round the body and prepare the joints for more intense work. The problem is, that’s only half the story, you could use your time more efficiently to really maximise your performance in the rest of your competition or workout. </p> <p>Here’s how…</p> <p> </p> <blockquote> <p>1. Use corrective exercises.</p></blockquote> <p>Corrective exercises are movements that you must use to correct weaknesses or imbalances in your body, the most common uses are to improve posture in the upper back and shoulder joint, improve abdominal/hip posture and getting the glutes to fire properly. Although there are many, MANY corrective exercises you can use for your specific weaknesses, these are the most common areas due to the majority of the population being sedentary and sitting down all day! This causes a badly rounded and weak upper back, tight hip flexors and inflexible and weak glutes and hamstrings.</p> <p>So if you’re not sure where you’re weak or tight, focus on the above areas and you can’t go wrong.</p> <p> </p> <blockquote> <p> 2. Use bodyweight exercises that you suck at!</p></blockquote> <p>This one is really easy to do, pick a bodyweight exercise that you suck at and put it in your warm-up for a couple of easy sets! </p> <p>Can’t do a press-up without bending your back like a spineless maggot? Just work on a few easy sets in your warm-up! </p> <p>Can’t do many pull-ups? Throw in a few easy sets of 2-5 reps.</p> <p>Can’t do glute bridges very well? Throw in a couple of easy sets! </p> <p>Use the exercises that you HATE to do or you SUCK at cos’ you need to get better at them to increase your overall performance. </p> <p>YOU ARE ONLY AS STRONG AS YOUR WEAKEST LINK!</p> <p> </p> <blockquote> <p>3. Use progressions in your warm-ups</p></blockquote> <p>This one is easy to overdo, so be careful. Don’t start working through percentages or going for rep maxes, it’s still a warm-up! But progressing from a glute bridge to a one-legged variation will increase the difficulty and improve your strength, but it won’t wipe you out.</p> <p>Going from press-ups to feet elevated press-ups won’t feel like much of a difference, but your serratus anterior will develop without you noticing it and you’ll effortlessly improve posture and shoulder health!</p> <p>Change from an exercise you can easily do to a similar but slightly harder progression and you can be sure that your weak areas and muscular imbalances will soon be a thing of the past!</p> <p> </p> <p>SUMMARY</p> <ol> <li>Find what your weak and/or tight areas are and focus on strengthening/loosening them up in your warm-ups <li>Do the exercises you hate to do and you suck at <li>Progress from exercises you can EASILY do to slightly harder variations </li></ol> <p> </p> <p>Do all three and you will have a world class warm-up and you’ll be constantly breaking records whilst staying healthier and injury free!</p> <p>Join the gym for athletes at <a href="http://www.rawstrength.co.uk/">rawstrength.co.uk</a></p> <p><strong>ONLY SERIOUS ATHLETES NEED APPLY</strong></p> <p><font color="#ff0000"><a href="http://www.facebook.com/pages/Raw-Strength-Gym/232308883482103?sk=wall"><img src="http://blog.mobiles.co.uk/wp-content/uploads/2010/09/icon_facebook.png" width="39" height="39"></a></font></a><a href="http://www.twitter.com/rawstrength"><img src="http://www.mylocalelectrician.co.uk/files/2/twitter-icon.png" width="39" height="39"></a> </p> <p>Anthony Shaw</p> <p>Raw Strength</p> <div style="padding-bottom: 0px; margin: 0px; padding-left: 0px; padding-right: 0px; display: inline; float: none; padding-top: 0px" id="scid:0767317B-992E-4b12-91E0-4F059A8CECA8:55e86206-930f-4fda-b7c3-58660603bbac" class="wlWriterEditableSmartContent">Technorati Tags: <a href="http://technorati.com/tags/warm+up" rel="tag">warm up</a>,<a href="http://technorati.com/tags/warming+up" rel="tag">warming up</a>,<a href="http://technorati.com/tags/strength+coach" rel="tag">strength coach</a>,<a href="http://technorati.com/tags/strength+and+conditioning+coach" rel="tag">strength and conditioning coach</a>,<a href="http://technorati.com/tags/gym" rel="tag">gym</a>,<a href="http://technorati.com/tags/raw+strength" rel="tag">raw strength</a>,<a href="http://technorati.com/tags/anthony+shaw" rel="tag">anthony shaw</a>,<a href="http://technorati.com/tags/corrective" rel="tag">corrective</a>,<a href="http://technorati.com/tags/exercises" rel="tag">exercises</a>,<a href="http://technorati.com/tags/warrington" rel="tag">warrington</a>,<a href="http://technorati.com/tags/rugby" rel="tag">rugby</a>,<a href="http://technorati.com/tags/athletes" rel="tag">athletes</a></div> Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7339269861719840251.post-43531219314000323222011-06-04T02:25:00.000-07:002011-06-04T02:25:00.402-07:00The Habits Of Highly Effective Athletes<p>I read a lot of books, one of which I’ve found has a lot of parallels with sport and the behaviour of athletes. The book I’m on about is called ‘The Seven Habits of Highly Effective People’ by Stephen R. Covey. Let me explain what I’ve found and how it can benefit you as an athlete.</p> <p>You must start with the end in mind. If you can’t visualise or don’t visualise what the end goal will be AND how it will make you feel then you will definitely be more likely to quit. So focus on what you want to achieve, like making the county squad or the youth academy squad, AND THEN focus on HOW IT WILL MAKE YOU FEEL. Proud? Happy? Satisfied? Always keep the focus on both of these points and your motivation will go through the roof!</p> <p>Be Proactive. </p> <p>Plan out your weeks diet.</p> <p>Plan recovery sessions and days off. </p> <p>Set a bedtime for yourself so you always wake up rested and relaxed.</p> <p>Be in charge of your day. Only you can make changes in your life.</p> <p>Let me make a simple point here…How do you think professional athletes live? Do you think they get hungry in the middle of the day and skip a meal or grab a quick sandwich from the shop? Hell no! They are proactive, they will have all their days meals planned out to the minute, they may even be prepared already.</p> <p>Do you think they wake up late and spend half the day playing xbox? Wrong again, they’ll use their time effectively to master the skills they need to master to be the absolute best at their sport, yep, this might mean spending an hour a day passing, or catching, or practising your footwork or whatever technique you need in your sport. But being proactive and taking the extra time to practise will prevent you being knocked on your arse every time you compete!</p> <p>If you want to be the best, START NOW! If you started being proactive and living like a professional athlete TODAY, how do you think this would benefit your sport? Try it and see.</p> <p>Join the gym for athletes at <a href="http://www.rawstrength.co.uk/">rawstrength.co.uk</a></p> <p><strong>ONLY SERIOUS ATHLETES NEED APPLY</strong></p> <p><font color="#ff0000"><a href="http://www.facebook.com/rawstrengthgym"><img src="http://blog.mobiles.co.uk/wp-content/uploads/2010/09/icon_facebook.png" width="39" height="39"></a></font></a><a href="http://www.twitter.com/rawstrength"><img src="http://www.mylocalelectrician.co.uk/files/2/twitter-icon.png" width="39" height="39"></a> </p> <p>Anthony Shaw</p> <p>Raw Strength</p> <p> </p> <p></p> <div style="padding-bottom: 0px; margin: 0px; padding-left: 0px; padding-right: 0px; display: inline; float: none; padding-top: 0px" id="scid:0767317B-992E-4b12-91E0-4F059A8CECA8:23bed9e2-2505-48e1-9c73-ed70fe16f244" class="wlWriterSmartContent">Technorati Tags: <a href="http://technorati.com/tags/gym" rel="tag">gym</a>,<a href="http://technorati.com/tags/strength" rel="tag">strength</a>,<a href="http://technorati.com/tags/conditioning" rel="tag">conditioning</a>,<a href="http://technorati.com/tags/coach" rel="tag">coach</a>,<a href="http://technorati.com/tags/personal" rel="tag">personal</a>,<a href="http://technorati.com/tags/trainer" rel="tag">trainer</a>,<a href="http://technorati.com/tags/warrington" rel="tag">warrington</a>,<a href="http://technorati.com/tags/Liverpool" rel="tag">Liverpool</a>,<a href="http://technorati.com/tags/Manchester" rel="tag">Manchester</a>,<a href="http://technorati.com/tags/rugby" rel="tag">rugby</a>,<a href="http://technorati.com/tags/football" rel="tag">football</a>,<a href="http://technorati.com/tags/young" rel="tag">young</a>,<a href="http://technorati.com/tags/athlete" rel="tag">athlete</a>,<a href="http://technorati.com/tags/sport" rel="tag">sport</a>,<a href="http://technorati.com/tags/raw" rel="tag">raw</a>,<a href="http://technorati.com/tags/north" rel="tag">north</a>,<a href="http://technorati.com/tags/west" rel="tag">west</a>,<a href="http://technorati.com/tags/Anthony" rel="tag">Anthony</a>,<a href="http://technorati.com/tags/shaw" rel="tag">shaw</a>,<a href="http://technorati.com/tags/workout" rel="tag">workout</a>,<a href="http://technorati.com/tags/training" rel="tag">training</a>,<a href="http://technorati.com/tags/weight" rel="tag">weight</a>,<a href="http://technorati.com/tags/lifting" rel="tag">lifting</a>,<a href="http://technorati.com/tags/lunge" rel="tag">lunge</a>,<a href="http://technorati.com/tags/tyre" rel="tag">tyre</a>,<a href="http://technorati.com/tags/sled" rel="tag">sled</a>,<a href="http://technorati.com/tags/drag" rel="tag">drag</a>,<a href="http://technorati.com/tags/finisher" rel="tag">finisher</a></div> Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7339269861719840251.post-10095981715071281342011-05-27T01:23:00.001-07:002011-05-27T01:23:38.713-07:00Ask Ant – The Raw Strength Q&A<p>Welcome to another Ask Ant blog post where I answer any and all of your questions!</p> <p><strong></strong> </p> <p><strong>QUESTION:</strong></p> <p>Hi, I’m a rower and I do a lot of pulling movements in the weights room. However I feel that my pull-up reps are limited by a weak grip. </p> <p>So what can I do to strengthen my grip for pull-ups?</p> <p>Charlie</p> <p> </p> <p><strong>ANSWER:</strong></p> <p>Charlie, thanks for asking a question, lets take a closer look at your problem and what you can do to solve it.</p> <p>Pull-ups require a hell of a lot of <a href="http://www.rawstrength.co.uk/">strength</a> but are one of THE best bodyweight exercises you can do, so stick at them, especially as you’re a rower with a need for a strong grip and pulling strength! The best way to improve your grip strength for pull-ups is to do more pull-ups! You need to improve your grip strength-endurance…</p> <p>There are two main ways to increase total strength endurance. </p> <p>1) <strong>Increase your muscular coordination</strong>. </p> <p>2) <strong>Increased growth of type IIa (fast oxidative glycolytic) muscle fibres. </strong></p> <p> </p> <p>Lets take a more in-depth look at these two ways. </p> <p>Firstly, why should you increase your muscular coordination?</p> <p>Basically, by performing more reps per workout your body will learn how to recruit the related muscles much more efficiently.</p> <p> </p> <p>But how do you go about doing more reps per workout?</p> <p>It all boils down to one thing: <strong>You need to perform as much QUALITY strength work as you can whilst staying as FRESH as possible!</strong></p> <p>We can change this to: <strong>You need to perform as many pull-up reps as possible, without excessively tiring yourself out. </strong></p> <p> </p> <p>Here is the easiest way to do so:</p> <p><strong>Pull-Up Ladders</strong></p> <p>Grab a training partner and perform one pull-up each, taking turns, then 2, 3, 4, 5 etc. As soon as you can’t get the required number of reps, drop straight back to 1 rep on your next set. DO NOT pyramid back down (5, 4, 3, 2, 1) as this will burn out your grip and stop you doing any more QUALITY work!</p> <p>So your pull-up ladder workout may look like this:</p> <p><strong>1 rep, 2 reps, 3 reps, 4 reps, 5 reps, (Failure to get 6 reps, END of 1st ladder), 1 rep, 2 reps, 3 reps, 4 reps, (failure to get 5 reps, END of 2nd ladder), 1 rep, 2 reps, 3 reps, (failure to get 4 reps, END of 3rd ladder)</strong></p> <p>You only rest as long as it takes your training partner to perform their set, or how long you think it would take them if you’re a loner! Don’t take any extra rest when you drop back to one. Just keep ploughing through the reps. This method will allow you to do a lot of pull-ups in a short space of time, 1+2+3+4+5+1+2+3+4+1+2+3 = 31 total reps. This WILL increase your grip strength and total reps!</p> <p>3 ladders is plenty of work if you do this every other day, if you want to do pull-ups every day then 2 ladders is plenty. Remember that you must stay FRESH, and not destroy your body so that you can’t recover for the next workout. </p> <p>Do this workout at least every other day and your muscular coordination will improve massively, SIMPLY by PRACTISING the <strong>SKILL</strong> of PULL-UPS!</p> <p> </p> <p>Next then, why should you increase growth of type IIa muscle fibres?</p> <p>I’m gonna quickly go over the science of muscle just so the routine makes sense! But science is fun, right?! </p> <p>Fast twitch or Type II muscle fibres provide energy for anaerobic activities like pull-ups, these are subdivided into type IIa and type IIb muscle fibres. Type IIb are the fibres used for maximal strength output and type IIa are the fibres used for activities that require strength output for an extended period of time.</p> <p>And as you want to improve your total number of pull-up reps by improving your grip you need to stimulate your type IIa muscle fibres to increase their growth and endurance.</p> <p>And here is how you do so:</p> <p><strong>Max Rep Sets</strong></p> <p>This couldn’t be simpler, perform a maximal set of pull-ups. Do as many reps as you can! This will require strength AND endurance. If you can perform pull-ups every day then one set is fine, if you can only get to a pull-up bar 2 or 3 times a week then perform 2 more sets of as many as you can. Rest about 60-90 secs between those extra sets.</p> <p> </p> <p>That’s it! Two really simple methods to improve your pull-up numbers…….BUT….. I'm going to advise that you only pick ONE of these methods per workout. And preferably do one workout a day and EVERY day including weekends!</p> <p>So you either do 2 ladders in a workout, or 1 set of max reps. You can also alternate between these two methods every workout, I’m fine with that, as you’re gonna do more pull-ups either way!</p> <p>Let me know how you get on and thanks for the question! </p> <p>GET ON <a href="http://www.facebook.com/rawstrengthgym">FACEBOOK</a> AND SEND ME YOUR QUESTIONS!</p> <p>Join the gym for athletes at <a href="http://www.rawstrength.co.uk/">rawstrength.co.uk</a></p> <p><strong>ONLY SERIOUS ATHLETES NEED APPLY</strong></p> <p><font color="#ff0000"><a href="http://www.facebook.com/rawstrengthgym"><img src="http://blog.mobiles.co.uk/wp-content/uploads/2010/09/icon_facebook.png" width="39" height="39"></a></font></a><a href="http://www.twitter.com/rawstrength"><img src="http://www.mylocalelectrician.co.uk/files/2/twitter-icon.png" width="39" height="39"></a> </p> <p>Anthony Shaw</p> <p>Raw Strength</p> <div style="padding-bottom: 0px; margin: 0px; padding-left: 0px; padding-right: 0px; display: inline; float: none; padding-top: 0px" id="scid:0767317B-992E-4b12-91E0-4F059A8CECA8:946a401f-d06a-45c4-8b02-24264beeef27" class="wlWriterEditableSmartContent">Technorati Tags: <a href="http://technorati.com/tags/raw" rel="tag">raw</a>,<a href="http://technorati.com/tags/strength" rel="tag">strength</a>,<a href="http://technorati.com/tags/conditioning" rel="tag">conditioning</a>,<a href="http://technorati.com/tags/anthony+shaw" rel="tag">anthony shaw</a>,<a href="http://technorati.com/tags/warrington" rel="tag">warrington</a>,<a href="http://technorati.com/tags/gym" rel="tag">gym</a>,<a href="http://technorati.com/tags/manchester" rel="tag">manchester</a>,<a href="http://technorati.com/tags/liverpool" rel="tag">liverpool</a>,<a href="http://technorati.com/tags/rugby" rel="tag">rugby</a>,<a href="http://technorati.com/tags/football" rel="tag">football</a>,<a href="http://technorati.com/tags/pull-ups" rel="tag">pull-ups</a>,<a href="http://technorati.com/tags/workout" rel="tag">workout</a>,<a href="http://technorati.com/tags/fitness" rel="tag">fitness</a>,<a href="http://technorati.com/tags/coach" rel="tag">coach</a>,<a href="http://technorati.com/tags/personal+trainer" rel="tag">personal trainer</a></div> Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7339269861719840251.post-12052131414520142702011-05-07T03:26:00.001-07:002011-05-07T03:26:16.697-07:00Ask Ant – The Raw Strength Q&A<p>Welcome to answer time! You ask the questions and I’ll throw the answers straight back at ya!</p> <p>Here we go…</p> <p><strong>QUESTION:</strong></p> <p>Why do your legs tire faster when dragging the sled backwards as opposed to forwards?</p> <p>Tony</p> <p> </p> <p><strong>ANSWER:</strong></p> <p>Thanks for the question Tony!</p> <p>If we take a look at how much muscle is located on the back of your legs, we find the hamstrings, glutes and calves. The combination of all of these muscles is a group commonly called the ‘posterior chain’, they are the strongest group of muscles in the body and you use them all when you drag the sled forwards.</p> <p><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPKV03sI8cucREPbYNitMsvI4X3q0F7Iu7WWqtsrAxr9Atjkf_CZQt25WESeWV5qUmsXaaz9wIKpnw651wm8rqTY1AsyWPpcQWXlLWHvNNo1wYlvbkpwEqhVe73SbY07M8EXgcqM34tUJS/s1600-h/DSC_86795.jpg"><img style="border-right-width: 0px; display: inline; border-top-width: 0px; border-bottom-width: 0px; margin-left: 0px; border-left-width: 0px; margin-right: 0px" title="DSC_8679" border="0" alt="DSC_8679" align="right" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJA_3nrbr2_8PNkUSAYrETcCuTfLbGgLu6mSbue8ctqauWm6SY8OuVHUeWaGVqjLhyKOPar7cALgWSr7_bdeECYm4eX3kdj2VF7qnq_dzydIofjD3cYGP5N0I2XIWDUKQ27FvF2uW-JEPf/?imgmax=800" width="463" height="327"></a> </p> <p>Now compare that to how much muscle is located on the front of your legs; we have the quadriceps and hip flexor muscles (iliopsoas, pectineus, sartorius and rectus femoris for those who are interested!). When these muscles are combined the total strength is less than the ‘posterior chain’ AKA the strongest muscle group, and these weaker muscles are used when you drag the sled backwards. So it’s harder to drag the sled backwards with the SAME WEIGHT as when you drag it forwards, if you added more weight on the forwards movement and less weight on the backwards movement you could manage to fatigue the muscles equally, but with the same weight, its because stronger muscles and more muscles are used on forwards sled dragging.</p> <p>Also, on the forwards movement you are extending the legs, extending the hips and extending the ankle, this will obviously use muscles for all these actions. However, when going backwards you typically only extend the legs, hip position stays the same which prevents any muscles around the hip getting in on the action!</p> <p>Information overload? My fault! </p> <p>In summary, its easier to drag the sled forwards because a greater number of stronger muscles are used.</p> <p> </p> <p>Want to drag some heavy ass weights?!!! If you think you can then join the gym for athletes at <a href="http://www.rawstrength.co.uk/">rawstrength.co.uk</a></p> <p><strong>ONLY SERIOUS ATHLETES NEED APPLY</strong></p> <p><font color="#ff0000"><a href="http://www.facebook.com/rawstrengthgym"><img src="http://blog.mobiles.co.uk/wp-content/uploads/2010/09/icon_facebook.png" width="39" height="39"></a></font></a><a href="http://www.twitter.com/rawstrength"><img src="http://www.mylocalelectrician.co.uk/files/2/twitter-icon.png" width="39" height="39"></a> </p> <p>Anthony Shaw</p> <p>Raw Strength</p> <div style="padding-bottom: 0px; margin: 0px; padding-left: 0px; padding-right: 0px; display: inline; float: none; padding-top: 0px" id="scid:0767317B-992E-4b12-91E0-4F059A8CECA8:896a0d23-3b4e-4a3f-afc4-3e28061509a4" class="wlWriterEditableSmartContent">Technorati Tags: <a href="http://technorati.com/tags/gym" rel="tag">gym</a>,<a href="http://technorati.com/tags/strength" rel="tag">strength</a>,<a href="http://technorati.com/tags/conditioning" rel="tag">conditioning</a>,<a href="http://technorati.com/tags/coach" rel="tag">coach</a>,<a href="http://technorati.com/tags/personal" rel="tag">personal</a>,<a href="http://technorati.com/tags/trainer" rel="tag">trainer</a>,<a href="http://technorati.com/tags/warrington" rel="tag">warrington</a>,<a href="http://technorati.com/tags/Liverpool" rel="tag">Liverpool</a>,<a href="http://technorati.com/tags/Manchester" rel="tag">Manchester</a>,<a href="http://technorati.com/tags/rugby" rel="tag">rugby</a>,<a href="http://technorati.com/tags/football" rel="tag">football</a>,<a href="http://technorati.com/tags/young" rel="tag">young</a>,<a href="http://technorati.com/tags/athlete" rel="tag">athlete</a>,<a href="http://technorati.com/tags/sport" rel="tag">sport</a>,<a href="http://technorati.com/tags/raw" rel="tag">raw</a>,<a href="http://technorati.com/tags/north" rel="tag">north</a>,<a href="http://technorati.com/tags/west" rel="tag">west</a>,<a href="http://technorati.com/tags/Anthony" rel="tag">Anthony</a>,<a href="http://technorati.com/tags/shaw" rel="tag">shaw</a>,<a href="http://technorati.com/tags/workout" rel="tag">workout</a>,<a href="http://technorati.com/tags/training" rel="tag">training</a>,<a href="http://technorati.com/tags/weight" rel="tag">weight</a>,<a href="http://technorati.com/tags/lifting" rel="tag">lifting</a>,<a href="http://technorati.com/tags/sled" rel="tag">sled</a>,<a href="http://technorati.com/tags/drag" rel="tag">drag</a></div> Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7339269861719840251.post-23206118401691756192011-05-05T05:03:00.001-07:002011-05-05T05:04:27.457-07:00Raw Strength Q&A<p>There is a LOT of misinformation out there in the fitness world, I know, I’ve listened to some crap advice and done my fair share of ridiculous programs!</p> <p>But here is the TRUTH. Answers from PROVEN research and personal experience to protect you from the lies.</p> <p><strong>QUESTION:</strong></p> <p>I want to add definition to myself without adding extra weight, how can I improve muscle definition without hypertrophy?</p> <p>Matt</p> <p> </p> <p><strong>ANSWER:</strong></p> <p>Hi Matt, thanks for the question! To increase your muscle definition you have to lose fat whilst maintaining your current muscle mass, and hopefully strength, I’m assuming that losing weight due to fat loss won’t be a problem so here goes:</p> <p>There are 2 things we need to take into account to achieve this goal:</p> <p>1) Your diet has to change to decrease caloric intake AND increase the quality of foods you eat</p> <p>2) Your training must increase your metabolism to burn more fat AND still maintain your strength and muscle mass</p> <p> </p> <p>Your diet is the most important aspect of changing body composition, and you can’t just eat less than you’re eating now either! Focus on eating unprocessed foods, which means cutting out all pasta, bread, pastries and refined sugar based foods, and replacing your source of carbohydrate with natural foods. Potatoes, sweet potatoes and brown rice are a great start. Have more vegetables with each meal and always include some meat or eggs for high quality protein. It’s also good to include more unsaturated fats with your meals.</p> <p>This will give your body some high quality protein, vitamins and minerals, enough carbs to fuel your workouts and you reduce the risk of your body holding on to fat for energy by constantly feeding your body healthy fats. This is how you become a fat burning machine through diet! Also try to only eat carbohydrates until after you workout. Take a look at my <a href="http://rawstrengthgym.blogspot.com/2011/02/top-ten-diet-rules.html">Top Ten Diet Rules</a> too!</p> <p>Now as for your training, you need to continue to train heavy, train twice a week with the ‘big’ exercises using 85-95% of your max to maintain your strength. Maintaining strength helps to keep your muscle during a fat-loss phase. Throw in a few assistance exercises for the related muscles, (e.g. after your heavy sets of bench press add in some dips for 3-4 sets of 8-12 reps) and you’re gonna save as much muscle as possible!</p> <p>To further increase the fat-burning furnace add some sprinting to your program, after your workouts run 8-10 sprints of 50-100m, this will get the fires burning! You could also do a strongman style ‘finisher’ for 4-6 sets, or do 3-4 intense exercises back to back (for example, front squats, push-press, jumping lunges, tyre flip) with 30-60 seconds rest. </p> <p>You can also go for a walk every morning before breakfast, walking is low-impact and uses fat for energy due to the low intensity. But this is just a bonus, so do it if you can!</p> <p>Do your best, enjoy the journey and remember that being strong and healthy is a lifestyle, it is not a 6 week program, it’s the rest of your life.</p> <p>Thanks for the question Matt. Good luck!</p> <p> </p> <p>To become a lean, mean, fat burning machine, Join the gym for athletes at <a href="http://www.rawstrength.co.uk/">rawstrength.co.uk</a></p> <p><strong>ONLY SERIOUS ATHLETES NEED APPLY</strong></p> <p><font color="#ff0000"><a href="http://www.facebook.com/rawstrengthgym"><img src="http://blog.mobiles.co.uk/wp-content/uploads/2010/09/icon_facebook.png" width="39" height="39"></a></font></a><a href="http://www.twitter.com/rawstrength"><img src="http://www.mylocalelectrician.co.uk/files/2/twitter-icon.png" width="39" height="39"></a> </p> <p>Anthony Shaw</p> <p>Raw Strength</p> <p> </p> <div style="padding-bottom: 0px; margin: 0px; padding-left: 0px; padding-right: 0px; display: inline; float: none; padding-top: 0px" id="scid:0767317B-992E-4b12-91E0-4F059A8CECA8:1cddd9d0-814d-460d-87c0-9690583113d6" class="wlWriterEditableSmartContent">Technorati Tags: <a href="http://technorati.com/tags/fat+loss" rel="tag">fat loss</a>,<a href="http://technorati.com/tags/weight+loss" rel="tag">weight loss</a>,<a href="http://technorati.com/tags/fitness" rel="tag">fitness</a>,<a href="http://technorati.com/tags/muscle" rel="tag">muscle</a>,<a href="http://technorati.com/tags/gym" rel="tag">gym</a>,<a href="http://technorati.com/tags/strength" rel="tag">strength</a>,<a href="http://technorati.com/tags/conditioning" rel="tag">conditioning</a>,<a href="http://technorati.com/tags/coach" rel="tag">coach</a>,<a href="http://technorati.com/tags/personal" rel="tag">personal</a>,<a href="http://technorati.com/tags/trainer" rel="tag">trainer</a>,<a href="http://technorati.com/tags/warrington" rel="tag">warrington</a>,<a href="http://technorati.com/tags/Liverpool" rel="tag">Liverpool</a>,<a href="http://technorati.com/tags/Manchester" rel="tag">Manchester</a>,<a href="http://technorati.com/tags/rugby" rel="tag">rugby</a>,<a href="http://technorati.com/tags/football" rel="tag">football</a>,<a href="http://technorati.com/tags/young" rel="tag">young</a>,<a href="http://technorati.com/tags/athlete" rel="tag">athlete</a>,<a href="http://technorati.com/tags/sport" rel="tag">sport</a>,<a href="http://technorati.com/tags/raw" rel="tag">raw</a>,<a href="http://technorati.com/tags/north" rel="tag">north</a>,<a href="http://technorati.com/tags/west" rel="tag">west</a>,<a href="http://technorati.com/tags/Anthony" rel="tag">Anthony</a>,<a href="http://technorati.com/tags/shaw" rel="tag">shaw</a>,<a href="http://technorati.com/tags/workout" rel="tag">workout</a>,<a href="http://technorati.com/tags/training" rel="tag">training</a>,<a href="http://technorati.com/tags/weight" rel="tag">weight</a>,<a href="http://technorati.com/tags/lifting" rel="tag">lifting</a></div> Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7339269861719840251.post-72450724596300828332011-05-04T06:40:00.001-07:002011-05-04T06:40:49.825-07:00Featured Raw Strength Athlete: Jacob<p>This is a showcase to demonstrate the great efforts and hard work of all the clients at Raw Strength.</p> <p>First up is Jacob, age 15, he plays rugby union for Warrington and Lancashire. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTVceKpfnzRgnVsm-8NY6fq5cwLGnuyho_CY12nNspNqd4RJt2J6YVd6LeFI8ttaVA7yU3Yjfm6ididqJsN4W_YIIHysosboKq6hLOrxBhq9XbR_MwG5QiOcYD83kA9ZZC0ubQ7vwrbTxr/s1600-h/DSC_86654.jpg"><img style="border-right-width: 0px; display: inline; border-top-width: 0px; border-bottom-width: 0px; margin-left: 0px; border-left-width: 0px; margin-right: 0px" title="DSC_8665" border="0" alt="DSC_8665" align="right" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJS0r9riW80mOOL0MLo_ylb0dY1L_6FkjemNj5rh5VSwhwxdAGU_KKZ-XUPyY7mm3_SK9gAq6b9jnXtHAQ4T6Vr6fKnVkwvKsTItB3dN9CZ6pS-4Rn3S-jYiGzF-eITe4LWbKOqg16OgWF/?imgmax=800" width="297" height="428"></a></p> <p>In his first month of training Jacob had the following stats:</p> <p><strong>37 barbell press-ups </strong>(Hands on a bar raised off the floor)</p> <p><strong>Unable to do any pull-ups</strong></p> <p><strong>60kg box squat for 4 reps</strong></p> <p><strong>Unable to flip the big tyre</strong></p> <p><strong></strong> </p> <p>During 3 months of HARD training twice a week Jacob has achieved:</p> <p><strong>60 barbell press-ups</strong></p> <p><strong>30 press-ups with his feet on a box </strong>(feet higher than hands)</p> <p><strong>6 pull-ups</strong></p> <p><strong>67.5kg box squat for 12 reps</strong></p> <p><strong>5 flips of the big tyre</strong></p> <p><strong></strong> </p> <p>Jacob has put on some visible muscle mass throughout training, is considerably fitter and much stronger and is about to start an intense off-season program for rugby to further increase his improvements! Check the following video, Jacob is the second guy…</p> <div style="padding-bottom: 0px; margin: 0px; padding-left: 0px; padding-right: 0px; display: inline; float: none; padding-top: 0px" id="scid:5737277B-5D6D-4f48-ABFC-DD9C333F4C5D:dddd7aba-8fbc-4553-b1a2-d8c349b288d7" class="wlWriterEditableSmartContent"><div id="621108ce-ba18-46ce-8e23-71986aae90e5" style="margin: 0px; padding: 0px; display: inline;"><div><a href="http://www.youtube.com/watch?v=5PqrFGeNR18" target="_new"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOA3hGl8bmKWRiBzoG7FdECkUUxBEqU6keS_6cHDFbKxUzFZ8GEOz1XWAPBulUjbQA8aCbgFsHVHZPZBQIvk198eyYBEg_93jreF0MpWGdTwD8Q2PWoT4XMotTn-83yyAir0rlHk2nbMje/?imgmax=800" style="border-style: none" galleryimg="no" onload="var downlevelDiv = document.getElementById('621108ce-ba18-46ce-8e23-71986aae90e5'); downlevelDiv.innerHTML = "<div><object width=\"425\" height=\"355\"><param name=\"movie\" value=\"http://www.youtube.com/v/5PqrFGeNR18&hl=en\"><\/param><embed src=\"http://www.youtube.com/v/5PqrFGeNR18&hl=en\" type=\"application/x-shockwave-flash\" width=\"425\" height=\"355\"><\/embed><\/object><\/div>";" alt=""></a></div></div></div> <p>I’m really excited about what he can achieve over the next 3 months of training. So congratulations to Jacob for stepping up and joining Raw Strength, I can provide all the knowledge and the right environment but motivation comes from within. </p> <p>Have you got what it takes?</p> <p>Join the gym for athletes at <a href="http://www.rawstrength.co.uk/">rawstrength.co.uk</a></p> <p><strong>ONLY SERIOUS ATHLETES NEED APPLY</strong></p> <p><font color="#ff0000"><a href="http://www.facebook.com/rawstrengthgym"><img src="http://blog.mobiles.co.uk/wp-content/uploads/2010/09/icon_facebook.png" width="39" height="39"></a></font></a><a href="http://www.twitter.com/rawstrength"><img src="http://www.mylocalelectrician.co.uk/files/2/twitter-icon.png" width="39" height="39"></a> </p> <p>Anthony Shaw</p> <p>Raw Strength</p> <div style="padding-bottom: 0px; margin: 0px; padding-left: 0px; padding-right: 0px; display: inline; float: none; padding-top: 0px" id="scid:0767317B-992E-4b12-91E0-4F059A8CECA8:f61a08b1-206c-4218-9390-645b3b8ccbdf" class="wlWriterEditableSmartContent">Technorati Tags: <a href="http://technorati.com/tags/Raw+strength" rel="tag">Raw strength</a>,<a href="http://technorati.com/tags/raw+strength+gym" rel="tag">raw strength gym</a>,<a href="http://technorati.com/tags/warrington" rel="tag">warrington</a>,<a href="http://technorati.com/tags/manchester" rel="tag">manchester</a>,<a href="http://technorati.com/tags/liverpool" rel="tag">liverpool</a>,<a href="http://technorati.com/tags/strength+and+conditioning" rel="tag">strength and conditioning</a>,<a href="http://technorati.com/tags/strength+and+conditioning+coach" rel="tag">strength and conditioning coach</a>,<a href="http://technorati.com/tags/anthony+shaw" rel="tag">anthony shaw</a>,<a href="http://technorati.com/tags/gym" rel="tag">gym</a>,<a href="http://technorati.com/tags/fitness" rel="tag">fitness</a>,<a href="http://technorati.com/tags/rugby" rel="tag">rugby</a>,<a href="http://technorati.com/tags/training" rel="tag">training</a>,<a href="http://technorati.com/tags/workout" rel="tag">workout</a>,<a href="http://technorati.com/tags/rugby+gym" rel="tag">rugby gym</a>,<a href="http://technorati.com/tags/strongman+gym" rel="tag">strongman gym</a>,<a href="http://technorati.com/tags/muscle" rel="tag">muscle</a>,<a href="http://technorati.com/tags/speed" rel="tag">speed</a>,<a href="http://technorati.com/tags/warrington+gym" rel="tag">warrington gym</a>,<a href="http://technorati.com/tags/personal+trainer" rel="tag">personal trainer</a></div> Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7339269861719840251.post-21615338619941548302011-04-27T05:33:00.001-07:002011-04-27T05:33:23.499-07:00Eating For Winners – Part Two: During Competition<p>Here’s part 2 of the ‘Eating For Winners’ Series of articles. <a href="http://rawstrengthgym.blogspot.com/2011/04/eating-for-winners-part-one-pre.html">Part One is Here.</a></p> <p><strong>WHY YOU NEED TO EAT DURING COMPETITION</strong></p> <p>During any high-intensity exercise your body is going to need a lot of energy, the reason athletes get fatigued, cramp up and injured during the later stages of competition is because they just run out of ENERGY! High intensity exercise includes weight lifting, rugby, football, tennis and any sport that requires repeated, intense activity for upwards of 60mins.</p> <p>The energy source used is called GLYCOGEN, and it is derived from all the carbohydrate (carbs) you should’ve eaten if you’ve read <a href="http://rawstrengthgym.blogspot.com/2011/04/eating-for-winners-part-one-pre.html">Part One!</a></p> <p><strong>The benefits of ingesting carbohydrate during exercise include:</strong></p> <ol> <li>You can play at a HIGHER intensity for LONGER when you eat or drink carbs DURING your performance. <li>Your skill performance is going to be helped as you can last LONGER before exhaustion. <li>You will immediately use what you ingest for energy, saving your body’s stores of glycogen, so you will perform BETTER during the LATER STAGES of competition. <li>You will feel like you have more ENERGY, so you’re gonna play HARDER. <li>You will have better protection against headaches, light headedness and nausea during AND after exercise</li></ol> <p><strong>WHAT YOU NEED TO EAT DURING COMPETITION</strong></p> <p>Prepare correctly using <a href="http://rawstrengthgym.blogspot.com/2011/04/eating-for-winners-part-one-pre.html">part one</a> of this article series. This method should be used in conjunction with a good diet, NOT as a replacement or alternative!</p> <p><a href="http://www.rawstrength.co.uk/"><img style="border-right-width: 0px; display: inline; border-top-width: 0px; border-bottom-width: 0px; margin-left: 0px; border-left-width: 0px; margin-right: 0px" title="rocky-iv" border="0" alt="rocky-iv" align="left" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjk1_ajgMGvXstWwi2jmhw2DLF6iL4RfS_VjUDAC4nnNglw-GI885F75qOmn4sdA6_XJNIomdqiW5F4Z2E79aixrPlifykpgOLvSYO-xZT5ygsR-goS01yImyjFAheDgeGKOTvU1pTsIFJ8/?imgmax=800" width="405" height="402"></a> Here is your plan to follow during competition:</p> <p>1) <strong>For every 60 minutes of exercise ingest 60g of carbohydrate</strong> in a liquid (sports drink) or solid form (energy gels). </p> <p>Fluid sources of carbohydrates also help prevent dehydration, so would be a wise choice!</p> <p>2) <strong>Ingest sugary carbs</strong> as these are absorbed and used for energy quicker than other carb sources.</p> <p>Sports drinks are a great idea, just read the labels and make sure you’re getting enough sugars in your body to support an awesome performance!</p> <p> </p> <p>That’s it! During competition you gotta focus on winning! Not on your diet. So prepare your body correctly using the right nutrition, and carry through that winning mentality with a simple but effective diet strategy on competition days!</p> <p><strong><font size="3">Now go kick some ass! </font></strong></p> <p><strong><font size="3"></font></strong> </p> <p><a href="http://www.rawstrength.co.uk/"><img style="border-right-width: 0px; display: inline; border-top-width: 0px; border-bottom-width: 0px; margin-left: 0px; border-left-width: 0px; margin-right: 0px" title="yellow" border="0" alt="yellow" align="right" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzoM2tw3gazPF6bS9ZW0uuK0Yd0ZPRcu02iVWs1lV924EsZ2x-3ysBzoIOK5lnjc8YkNPizMKZDss514EQfL1FeqN9e6JmspxkaMGLRvB5LwC05sykz8u9JAtClorVFGZcItvwby1d6xFM/?imgmax=800" width="261" height="289"></a></p> <p>Join the #1 program for athletes at <a href="http://www.rawstrength.co.uk/">rawstrength.co.uk</a> </p> <p><strong>ONLY SERIOUS ATHLETES NEED APPLY</strong></p> <p><font color="#ff0000"><a href="http://www.facebook.com/rawstrengthgym"><img src="http://blog.mobiles.co.uk/wp-content/uploads/2010/09/icon_facebook.png" width="39" height="39"></a></font></a><a href="http://www.twitter.com/rawstrength"><img src="http://www.mylocalelectrician.co.uk/files/2/twitter-icon.png" width="39" height="39"></a> </p> <p>Anthony Shaw</p> <p>Raw Strength</p> <p> </p> <p> </p> <p></p> <div style="padding-bottom: 0px; margin: 0px; padding-left: 0px; padding-right: 0px; display: inline; float: none; padding-top: 0px" id="scid:0767317B-992E-4b12-91E0-4F059A8CECA8:23bed9e2-2505-48e1-9c73-ed70fe16f244" class="wlWriterSmartContent">Technorati Tags: <a href="http://technorati.com/tags/gym" rel="tag">gym</a>,<a href="http://technorati.com/tags/strength" rel="tag">strength</a>,<a href="http://technorati.com/tags/conditioning" rel="tag">conditioning</a>,<a href="http://technorati.com/tags/coach" rel="tag">coach</a>,<a href="http://technorati.com/tags/personal" rel="tag">personal</a>,<a href="http://technorati.com/tags/trainer" rel="tag">trainer</a>,<a href="http://technorati.com/tags/warrington" rel="tag">warrington</a>,<a href="http://technorati.com/tags/Liverpool" rel="tag">Liverpool</a>,<a href="http://technorati.com/tags/Manchester" rel="tag">Manchester</a>,<a href="http://technorati.com/tags/rugby" rel="tag">rugby</a>,<a href="http://technorati.com/tags/football" rel="tag">football</a>,<a href="http://technorati.com/tags/young" rel="tag">young</a>,<a href="http://technorati.com/tags/athlete" rel="tag">athlete</a>,<a href="http://technorati.com/tags/sport" rel="tag">sport</a>,<a href="http://technorati.com/tags/raw" rel="tag">raw</a>,<a href="http://technorati.com/tags/north" rel="tag">north</a>,<a href="http://technorati.com/tags/west" rel="tag">west</a>,<a href="http://technorati.com/tags/Anthony" rel="tag">Anthony</a>,<a href="http://technorati.com/tags/shaw" rel="tag">shaw</a>,<a href="http://technorati.com/tags/workout" rel="tag">workout</a>,<a href="http://technorati.com/tags/training" rel="tag">training</a>,<a href="http://technorati.com/tags/weight" rel="tag">weight</a>,<a href="http://technorati.com/tags/lifting" rel="tag">lifting</a>,<a href="http://technorati.com/tags/lunge" rel="tag">lunge</a>,<a href="http://technorati.com/tags/tyre" rel="tag">tyre</a>,<a href="http://technorati.com/tags/sled" rel="tag">sled</a>,<a href="http://technorati.com/tags/drag" rel="tag">drag</a>,<a href="http://technorati.com/tags/finisher" rel="tag">finisher</a></div> Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7339269861719840251.post-7295793802712044502011-04-15T08:10:00.001-07:002011-04-15T08:10:34.653-07:00Eating For Winners – Part One: Pre-Competition<p>Here is something you’ll undoubtedly hear all the time……."If you aren’t eating correctly, there’s no point in training!” </p> <p>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. </p> <p>The benefits of eating in the right ways include:</p> <p>1) Greater fat loss</p> <p>3) Greater mental clarity</p> <p>4) Greater physical performance</p> <p>2) Greater rate of recovery (Think muscle growth!)</p> <p> </p> <p><strong>WHY YOU NEED TO EAT BEFORE COMPETING</strong></p> <p>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.</p> <p><img style="display: inline; margin-left: 0px; margin-right: 0px" align="left" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhg_7PopKWC8RrJ45aOZXpTTEtKDSueBFPUCiffHJk2NJeY96LeczE8Wou0v8xygWQP7gE__h9wjQ9J4DJyI1qq9qlet5mJ2B03XHbnzor-nhyEPMVCYH0sTXnJLiwEyps0xWWWx78FGfo/s1600/Lion-sleepTree-Taran5Au02-f.jpg"> </p> <p>You gotta break the FAST, refuel the body with CARBS and RE-HYDRATE the body. </p> <p>It takes 3-4 hours to digest, absorb and most importantly, STORE energy in your muscles.</p> <p> </p> <p><strong>Stick to eating carbs and lean protein BECAUSE:</strong></p> <p>1) Carbs digest and absorb into the body faster than anything else </p> <p>2) Carbs are the main energy source for high intensity aerobic exercise and short-term anaerobic exercise</p> <p>3) Eating a lot of protein can lead to dehydration as the body needs greater energy and water to digest and get rid of the by-products of protein breakdown</p> <p>4) Fats and fibre take a lot longer for your body to handle. We want QUICK absorption AND storage of energy to be ready to COMPETE</p> <p>So get the CARBS in!</p> <p> </p> <p><strong>WHAT YOU NEED TO EAT BEFORE COMPETING</strong></p> <p>As I said above, we need a lot of carbohydrates and we need to leave 3-4 hours to digest, absorb and STORE that energy in your muscles. </p> <p>So here is your plan for the <strong>pre-competition meal:</strong></p> <blockquote> <p>1<strong>. 3-4 hours before competing</strong>, eat 150-300g of carbohydrate, or 3-5g per kg of bodyweight. </p></blockquote> <p>So if you weigh 75kg you’re gonna eat 150g-300g of carbs OR you can work more specifically and eat anywhere from 225g (which is 75x3) to 375g (which is 75x5) of carbs. </p> <blockquote> <p>2. <strong>Include some LEAN protein, </strong>NOT too much, just 20-30g to give your body something to help you recover following the competition.</p> <p>3. <strong>Include LOW amounts of </strong>FAT and FIBRE.</p></blockquote> <p>Fat and fibre slow down digestion and increase the levels of stress in the digestive system. Before competition it’s quite likely that you will have increased levels of STRESS and TENSION. This increased stress reduces blood flow to the digestive tract, so we gotta be careful and be nice to the digestive system prior to competing!</p> <blockquote> <p>4. <strong>This is NOT an excuse to eat crappy foods. </strong></p></blockquote> <p><strong>T</strong>his pre-competition meal will only give the greatest benefits to you if you eat sensibly the rest of the time too. Don’t think you can have fast foods every night then one healthy meal before a big comp is gonna make you superman! Make it a habit to eat right!</p> <blockquote> <p>5. <strong>NO sugary carbs within 60 mins of your competition. </strong>It has been shown that eating lots of sugars before competition makes you perform worse. </p></blockquote> <p>This is because lots of sugar causes a rise in insulin levels in the body, causing:</p> <ol> <li>The inhibition of fat as a source of energy, you’re gonna burn less fat. <li>As fat can’t be used for energy you will burn through your carb stores faster. <li>As you have burnt all your carbs really quick, you will fatigue faster.</li></ol> <p>I don’t care what you’ve heard about sweets and sugary drinks before competition helping performance. The facts are they don’t. So stop passing the chewy sweets round the changing room and drinking two pints of some energy drink before every match.</p> <p>During competition its OK, I’ll explain why next time. But prior to competing its a big NO NO!!</p> <p> <img style="display: inline; margin-left: 0px; margin-right: 0px" align="right" src="http://graphics8.nytimes.com/images/2009/04/28/sports/28sprinter.1.600.jpg"> </p> <p>Don’t forget that to get the most out of every workout and training session you should also follow the above plan. Do your best to eat correctly and <strong>YOU WILL FEEL THE BENEFITS!!</strong></p> <p> </p> <p>Join the #1 program for athletes at <a href="http://www.rawstrength.co.uk/">rawstrength.co.uk</a> </p> <p><strong>ONLY SERIOUS ATHLETES NEED APPLY</strong></p> <p><font color="#ff0000"><a href="http://www.facebook.com/rawstrengthgym"><img src="http://blog.mobiles.co.uk/wp-content/uploads/2010/09/icon_facebook.png" width="39" height="39"></a></font></a><a href="http://www.twitter.com/rawstrength"><img src="http://www.mylocalelectrician.co.uk/files/2/twitter-icon.png" width="39" height="39"></a> </p> <p>Anthony Shaw</p> <p>Raw Strength</p> <p> </p> <div style="padding-bottom: 0px; margin: 0px; padding-left: 0px; padding-right: 0px; display: inline; float: none; padding-top: 0px" id="scid:0767317B-992E-4b12-91E0-4F059A8CECA8:23bed9e2-2505-48e1-9c73-ed70fe16f244" class="wlWriterSmartContent">Technorati Tags: <a href="http://technorati.com/tags/gym" rel="tag">gym</a>,<a href="http://technorati.com/tags/strength" rel="tag">strength</a>,<a href="http://technorati.com/tags/conditioning" rel="tag">conditioning</a>,<a href="http://technorati.com/tags/coach" rel="tag">coach</a>,<a href="http://technorati.com/tags/personal" rel="tag">personal</a>,<a href="http://technorati.com/tags/trainer" rel="tag">trainer</a>,<a href="http://technorati.com/tags/warrington" rel="tag">warrington</a>,<a href="http://technorati.com/tags/Liverpool" rel="tag">Liverpool</a>,<a href="http://technorati.com/tags/Manchester" rel="tag">Manchester</a>,<a href="http://technorati.com/tags/rugby" rel="tag">rugby</a>,<a href="http://technorati.com/tags/football" rel="tag">football</a>,<a href="http://technorati.com/tags/young" rel="tag">young</a>,<a href="http://technorati.com/tags/athlete" rel="tag">athlete</a>,<a href="http://technorati.com/tags/sport" rel="tag">sport</a>,<a href="http://technorati.com/tags/raw" rel="tag">raw</a>,<a href="http://technorati.com/tags/north" rel="tag">north</a>,<a href="http://technorati.com/tags/west" rel="tag">west</a>,<a href="http://technorati.com/tags/Anthony" rel="tag">Anthony</a>,<a href="http://technorati.com/tags/shaw" rel="tag">shaw</a>,<a href="http://technorati.com/tags/workout" rel="tag">workout</a>,<a href="http://technorati.com/tags/training" rel="tag">training</a>,<a href="http://technorati.com/tags/weight" rel="tag">weight</a>,<a href="http://technorati.com/tags/lifting" rel="tag">lifting</a>,<a href="http://technorati.com/tags/lunge" rel="tag">lunge</a>,<a href="http://technorati.com/tags/tyre" rel="tag">tyre</a>,<a href="http://technorati.com/tags/sled" rel="tag">sled</a>,<a href="http://technorati.com/tags/drag" rel="tag">drag</a>,<a href="http://technorati.com/tags/finisher" rel="tag">finisher</a></div> Unknownnoreply@blogger.com2tag:blogger.com,1999:blog-7339269861719840251.post-33444277739266554862011-04-06T04:21:00.001-07:002011-04-06T04:21:33.235-07:00Episode #6 – How To Row Like A VIKING<p> <p>So you wanna be a rower? Ask yourself the following questions:</p> <p>1) Are you doing HEAVY strength work using basic exercises? e.g. squat, deadlifts, pull-ups</p> <p>2) Are you doing sport specific conditioning? AKA do you get in the boat often enough?!</p> <p>3) Are you complementing your HEAVY strength training with assistance exercises for the correct movements?</p> <p>You MUST be answering all 3 of the above questions with a resounding YES in order to succeed in rowing. Not to mention other questions on diet, recovery, sleep, tactics, teamwork. But as I’m going to assume that you are constantly rowing throughout each week lets just look at how to get as strong as a VIKING!</p> <p></p> <p><img style="display: inline; margin-left: 0px; margin-right: 0px" align="left" src="http://img345.imageshack.us/img345/619/vityaz7xk.jpg" width="439" height="334"></p> <p> </p> <p><strong>THE MOVEMENT</strong></p> <p>Simply; the rower is constantly pushing with the legs and pulling with the upper body.</p> <p>So all of your training MUST centre around standing up with and pulling heavy weights.</p> <p><strong>THE BASICS FOR STRENGTH</strong></p> <p>To intensely stimulate the correct muscles in a similar movement pattern your basic strength training must include: </p> <p>1) <strong>Deadlifts</strong> </p> <p>2) <strong>Pull-ups </strong></p> <p>3) <strong>Horizontal Pulling;</strong> e.g. bench supported rows, bent – over rows, inverted rows </p> <p>This will ensure that you are loading the body with f**king heavy weights <strong>(deadlifts)</strong>, whilst maintaining a great strength to bodyweight ratio <strong>(can’t do pull-ups if you’re a fatty), AND </strong>you are training the upper body in the correct movement patterns <strong>(horizontal pulling).</strong></p> <p><strong>THE PLAN</strong></p> <p>ROWING must take priority over any other strength and conditioning work as it will have the best carryover to competition. But like I said, I’m assuming you’re constantly kicking ass in the boat and you wanna get crazy STRONG. Here’s your plan!</p> <p>Twice a week go and lift some weights </p> <ul> <li>Warm-up and go find a bar and a huge stack of weights <li>Deadlift in sets of 5 reps and gradually increase the weight until you reach your <strong>5 rep max</strong> <li>Now go and work in some pull-ups for a total of 30-50 reps, however many sets you need. Vary your grips, add weight if and when you can <li>Finally, finish off with some horizontal pulling, whatever you like, do 3-4 sets of 8-12 reps</li></ul> <p><strong>An example workout may look like:</strong></p> <p>1. Deadlifts: 5 sets of 5 reps – worked up to 150kg for a set of 5 reps</p> <p>2. Pull-ups: 5 sets of 6 reps – added 10kg to the first 2 sets, 5kg to the last 3 sets</p> <p>3. Inverted Row using a rope or towel grip: 3 sets of 8 reps – focused on speed and squeezing the rope for grip strength</p> <p><strong>YOU CAN CHANGE THESE EXERCISES….</strong>but only to variations of them. E.g. romanian deadlifts, pull-ups with a rope or towel, various inverted rowing movements.</p> <p>Keep your deadlifting HEAVY and your other pulling movements as FAST as humanly possible, even if it seems like you’re moving real slow, if the intent to move at SPEED is there, you’ll progress faster.</p> <p><strong>NOW, </strong>I must make it clear that ‘strength circuits’ or any fast paced workout in the weight room will NOT help your strength. It may seem like you must be sweating and bleeding constantly with the weights to progress ‘cos that’s how you feel when rowing. <strong>YOU ARE WRONG! </strong>Get strong in the gym, take a rest, don’t take all day but have a few minutes between sets and focus on QUALITY and break some damn records! </p> <p>Strength is the basis of all fitness. Look in any textbook.</p> <p>Oh, and I made a little video below of 3 strength drills which make nice assistance exercises to do AFTER you’ve lifted the entire gym for a 5 rep max in your deadlift.</p> <p><strong>THE DRILLS</strong></p> <p>In the video you will see 3 drills you can use to add variety and fun to your workouts: </p> <p>1) Power cleans vs Pull-ups (neutral grip)</p> <p>2) Romanian Deadlifts vs Bent Over Row</p> <p>3) Seated Pull-ups with rope grip vs Inverted Rows with rope grip</p> <p><strong><font size="3">*Notice how I combine HEAVY basic exercises, I do the hardest exercise first and no exercise is done for more than 5 reps total*</font></strong></p> <p>RIP IT UP KIDS!!</p> <p> </p> <div style="padding-bottom: 0px; margin: 0px; padding-left: 0px; padding-right: 0px; display: inline; float: none; padding-top: 0px" id="scid:5737277B-5D6D-4f48-ABFC-DD9C333F4C5D:e1335fb9-196d-49d0-98ec-e5dc1d32f13b" class="wlWriterEditableSmartContent"><div id="98e28d26-fe5c-45bb-b6eb-dc5d89c746f0" style="margin: 0px; padding: 0px; display: inline;"><div><a href="http://www.youtube.com/watch?v=aTT1Q9g9rlM&feature=youtu.be" target="_new"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfL8UjvAHzgu691WggZRr96mAvg6J6Tqdbct51Hyja9Olo6BLdD8JsoKZ9AhHBaeeZUCyAJd-hn5ZM9D4TuC_CWAarD_e5CJqmzyUTHxZCpKsfsIWyWAWk7-9RH2haU0OYn_3SiSgcTu1M/?imgmax=800" style="border-style: none" galleryimg="no" onload="var downlevelDiv = document.getElementById('98e28d26-fe5c-45bb-b6eb-dc5d89c746f0'); downlevelDiv.innerHTML = "<div><object width=\"425\" height=\"355\"><param name=\"movie\" value=\"http://www.youtube.com/v/aTT1Q9g9rlM&hl=en\"><\/param><embed src=\"http://www.youtube.com/v/aTT1Q9g9rlM&hl=en\" type=\"application/x-shockwave-flash\" width=\"425\" height=\"355\"><\/embed><\/object><\/div>";" alt=""></a></div></div></div> <p>Join the #1 program for young athletes at <a href="http://www.rawstrength.co.uk/">rawstrength.co.uk</a> </p> <p><strong>ONLY SERIOUS ATHLETES NEED APPLY</strong></p> <p><font color="#ff0000"><a href="http://www.facebook.com/rawstrengthgym"><img src="http://blog.mobiles.co.uk/wp-content/uploads/2010/09/icon_facebook.png" width="39" height="39"></a></font></a><a href="http://www.twitter.com/rawstrength"><img src="http://www.mylocalelectrician.co.uk/files/2/twitter-icon.png" width="39" height="39"></a> </p> <p>Anthony Shaw</p> <p>Raw Strength</p> <div style="padding-bottom: 0px; margin: 0px; padding-left: 0px; padding-right: 0px; display: inline; float: none; padding-top: 0px" id="scid:0767317B-992E-4b12-91E0-4F059A8CECA8:82b63200-f4db-497c-8f3b-56f8b5de2d62" class="wlWriterEditableSmartContent">Technorati Tags: <a href="http://technorati.com/tags/gym" rel="tag">gym</a>,<a href="http://technorati.com/tags/strength" rel="tag">strength</a>,<a href="http://technorati.com/tags/conditioning" rel="tag">conditioning</a>,<a href="http://technorati.com/tags/coach" rel="tag">coach</a>,<a href="http://technorati.com/tags/personal" rel="tag">personal</a>,<a href="http://technorati.com/tags/trainer" rel="tag">trainer</a>,<a href="http://technorati.com/tags/warrington" rel="tag">warrington</a>,<a href="http://technorati.com/tags/Liverpool" rel="tag">Liverpool</a>,<a href="http://technorati.com/tags/Manchester" rel="tag">Manchester</a>,<a href="http://technorati.com/tags/rugby" rel="tag">rugby</a>,<a href="http://technorati.com/tags/football" rel="tag">football</a>,<a href="http://technorati.com/tags/young" rel="tag">young</a>,<a href="http://technorati.com/tags/athlete" rel="tag">athlete</a>,<a href="http://technorati.com/tags/sport" rel="tag">sport</a>,<a href="http://technorati.com/tags/raw" rel="tag">raw</a>,<a href="http://technorati.com/tags/north" rel="tag">north</a>,<a href="http://technorati.com/tags/west" rel="tag">west</a>,<a href="http://technorati.com/tags/Anthony" rel="tag">Anthony</a>,<a href="http://technorati.com/tags/shaw" rel="tag">shaw</a>,<a href="http://technorati.com/tags/workout" rel="tag">workout</a>,<a href="http://technorati.com/tags/training" rel="tag">training</a>,<a href="http://technorati.com/tags/weight" rel="tag">weight</a>,<a href="http://technorati.com/tags/lifting" rel="tag">lifting</a>,<a href="http://technorati.com/tags/rowing" rel="tag">rowing</a>,<a href="http://technorati.com/tags/rowers" rel="tag">rowers</a>,<a href="http://technorati.com/tags/deadlifts" rel="tag">deadlifts</a>,<a href="http://technorati.com/tags/deadlift" rel="tag">deadlift</a>,<a href="http://technorati.com/tags/pull-ups" rel="tag">pull-ups</a></div> Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7339269861719840251.post-3170177436230266042011-03-17T05:49:00.001-07:002011-03-17T05:49:30.902-07:00Back To The Future: Part One - Super Squats<p><em>This is part 1 of a series of articles giving modern updates to tried and tested and AWESOME OLD SCHOOL methods of strength and muscle building. </em><strong><em>Part One: Super Squats (Information from the book ‘SUPER SQUATS’ by Randall J. Strossen Ph.D.) </em></strong></p> <p>The ‘super squats’ or ‘squats and milk’ program is famed for its ability to pack on muscle, quickly, and also infamous for its intense and difficult workouts! </p> <p>It has to be the BEST example that <strong>“simple does not necessarily mean easy!”</strong></p> <p><strong>Method:</strong></p> <p>Super Squats proposes to help you quickly gain muscle and strength by completing the following:</p> <ol> <li>Pick a weight for squats that you can lift for ten reps and no more <li>Do one set of 20 reps without putting the bar down</li></ol> <p>Seems impossible! But there lies the biggest, perhaps only theory on how this program will increase muscle mass….</p> <p>DOING TEN MORE REPS THAN YOU THINK YOU CAN DO, WILL MAKE YOU GROW</p> <p>There is also a basic program in the book which I probably can’t share here completely due to copyright laws but consists of the following exercises:</p> <p>Seated Press Behind Neck, Bench Press, Bent Over Row, Curls, Squat, Straight-Legged Deadlift, Calf Raise and Crunches.</p> <p><strong></strong>So lets give super squats a quick overview and then see how modern strength and conditioning research could improve the program…..</p> <p><strong>Good Points:</strong></p> <ul> <li>Simple <li>Short Duration <li>Employs Progressive Overload <li>Increases Muscle Mass </li></ul> <p> </p> <p><strong>Bad Points:</strong></p> <ul> <li>Makes you slower <li>Increased risk of injury <li>Could cause muscular imbalances</li></ul> <p>THE main concerns then, with 20 rep squats, are the increased risk of injury due to intense muscular contractions whilst in a fatigued state, muscular imbalances caused by a focus on one main exercise for the lower body ‘THE SQUAT’, and the “LEARNED SLOWNESS” because of the slow pace of the movement during the long sets (up to and over 3 minutes for one set is possible!).</p> <p>However, 20 rep squats increase the levels of Growth Hormone post-workout. GROWTH HORMONE stimulates protein synthesis and muscle growth! If we are to improve upon the SUPER SQUATS program it is essential not to lessen the stimulated release of this hormone cos it makes you HUGE!</p> <p>SO we must keep the benefits of the program whilst decreasing the risk of injury, keeping some sort of max strength/acceleration focus and promoting muscular balance.</p> <p>I should also point out here that completing 6 weeks of the super squats program should possibly be made mandatory by law, as it creates INTENSE MENTAL TOUGHNESS. So I definitely do not want to make the program easier!</p> <p>Here are my thoughts then, on how the super squats program may be improved upon:</p> <p><strong>Suggested Improvements:</strong></p> <ul> <li>Box Squats instead of free-standing Back Squats <li>Warm-up with some foam rolling, postural exercises, mobility work. <li>Complete some sort of Strength/Power work first in the workout <li>Complete your one and only set of 20 rep squats using BOX SQUATS straight after your strength/power work. <li>Superset 2 assistance exercises for the quads/posterior chain <li>Superset 2 assistance exercises for the upper body (Optional)</li></ul> <p>This workout can obviously take many forms as I’ve left a lot of room for interpretation, but the main <strong>bad points </strong>that I pointed out earlier have been rectified; Now we are increasing or at least maintaining strength/power, we are working towards better muscular balance, and there is a decreased risk of injury.</p> <p>Here are further explanations to my suggested improvements:</p> <ol> <li>Squatting to a box limits the amount of weight you can use, it also requires much greater control whilst lowering the bar, plus you have to begin each upward movement from a dead start, this will prevent any bouncing, excessive forward lean etc. therefore increasing the safety of the movement. <li>Warming up correctly will reduce the risk of injury and can increase performance. Especially if you add in a few jumps, power cleans or any fast movement that uses the muscle groups and movements you intend to train in your workout as this ‘excites’ the nervous system. <li>Completing some strength/power work first in the workout ensures that you at least maintain your levels of strength and speed whilst completing a program that relies on a submaximal load lifted at slow speeds. <li>Supersetting all your assistance exercises means you can get some decent volume in whilst keeping the workouts short, again this is where you could program in some more muscular balance work, it’s also nice to get out of the gym relatively soon after squatting to get some food in and start growing!</li></ol> <p>I recommend you complete your NEW SCHOOL super squats workout twice a week, add in one or two more sessions for upper body each week. Be sure to eat enough to grow and get plenty of sleep. Work hard and enjoy the growth/pain! </p> <p> </p> <p>Join the #1 program for young athletes at <a href="http://www.rawstrength.co.uk/">rawstrength.co.uk</a> </p> <p><strong>ONLY SERIOUS ATHLETES NEED APPLY</strong></p> <p><font color="#ff0000"><a href="http://www.facebook.com/rawstrengthgym"><img src="http://blog.mobiles.co.uk/wp-content/uploads/2010/09/icon_facebook.png" width="39" height="39"></a></font></a><a href="http://www.twitter.com/rawstrength"><img src="http://www.mylocalelectrician.co.uk/files/2/twitter-icon.png" width="39" height="39"></a> </p> <p>Anthony Shaw</p> <p>Raw Strength</p> <p> </p> <p></p> <div style="padding-bottom: 0px; margin: 0px; padding-left: 0px; padding-right: 0px; display: inline; float: none; padding-top: 0px" id="scid:0767317B-992E-4b12-91E0-4F059A8CECA8:23bed9e2-2505-48e1-9c73-ed70fe16f244" class="wlWriterSmartContent">Technorati Tags: <a href="http://technorati.com/tags/gym" rel="tag">gym</a>,<a href="http://technorati.com/tags/strength" rel="tag">strength</a>,<a href="http://technorati.com/tags/conditioning" rel="tag">conditioning</a>,<a href="http://technorati.com/tags/coach" rel="tag">coach</a>,<a href="http://technorati.com/tags/personal" rel="tag">personal</a>,<a href="http://technorati.com/tags/trainer" rel="tag">trainer</a>,<a href="http://technorati.com/tags/warrington" rel="tag">warrington</a>,<a href="http://technorati.com/tags/Liverpool" rel="tag">Liverpool</a>,<a href="http://technorati.com/tags/Manchester" rel="tag">Manchester</a>,<a href="http://technorati.com/tags/rugby" rel="tag">rugby</a>,<a href="http://technorati.com/tags/football" rel="tag">football</a>,<a href="http://technorati.com/tags/young" rel="tag">young</a>,<a href="http://technorati.com/tags/athlete" rel="tag">athlete</a>,<a href="http://technorati.com/tags/sport" rel="tag">sport</a>,<a href="http://technorati.com/tags/raw" rel="tag">raw</a>,<a href="http://technorati.com/tags/north" rel="tag">north</a>,<a href="http://technorati.com/tags/west" rel="tag">west</a>,<a href="http://technorati.com/tags/Anthony" rel="tag">Anthony</a>,<a href="http://technorati.com/tags/shaw" rel="tag">shaw</a>,<a href="http://technorati.com/tags/workout" rel="tag">workout</a>,<a href="http://technorati.com/tags/training" rel="tag">training</a>,<a href="http://technorati.com/tags/weight" rel="tag">weight</a>,<a href="http://technorati.com/tags/lifting" rel="tag">lifting</a>,<a href="http://technorati.com/tags/lunge" rel="tag">lunge</a>,<a href="http://technorati.com/tags/tyre" rel="tag">tyre</a>,<a href="http://technorati.com/tags/sled" rel="tag">sled</a>,<a href="http://technorati.com/tags/drag" rel="tag">drag</a>,<a href="http://technorati.com/tags/finisher" rel="tag">finisher</a></div> Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7339269861719840251.post-76741954124835974072011-03-11T05:32:00.001-08:002011-03-11T05:32:42.893-08:00Common Problems….and How To Fix Them<p>Today's society is cursed with several postural issues, mainly due to being seated for the majority of the day at a desk, car, breakfast table or watching tv. </p> <p>How long do you spend each day seated compared to standing or moving around? I’m willing to bet most of your time is in a seated position. </p> <p>Sitting down and constantly rounding your back as you lean forward creates what is called a ‘KYPHOTIC POSTURE’. Which is essentially a rounding of the upper back and can cause a whole bunch of other problems in the body. <img style="display: inline; margin-left: 0px; margin-right: 0px" align="right" src="http://medicalimages.allrefer.com/large/kyphosis.jpg"></p> <p>Imagine the body as a chain, and the head as the first link in that chain.</p> <p>The chain follows that first link! </p> <p>And if the head is out of line due to bad posture it can lead to hip and lower back problems as the rest of the body compensates the forward lean of the upper spine with a backward tilt of the lower spine.</p> <p>Naturally, if the spine is tilted the wrong way at both ends you end up with WEAKER MUSCLES! </p> <p>BAD TIMES</p> <p>So how do we sort our broken bodies out?</p> <p>Here are some typical tight/weak spots in the body and ways to sort them out:</p> <p><strong>PROBLEM: Tight pec minor: </strong>This is a tight muscle in your upper chest just under your collar bone.<img style="display: inline; margin-left: 0px; margin-right: 0px" align="right" src="https://slcache.s3.amazonaws.com/wp-content/uploads/pec-minor-stretch.jpg"></p> <p><strong>SOLUTION: Static Stretch: </strong>Hold a stretch for 20-30 seconds for each side, see picture – be sure to keep your hand facing upwards and slowly rotate away from the wall whilst you stretch.</p> <p> </p> <p> </p> <p> </p> <p><strong>PROBLEM: Tight hip flexors: </strong>These muscles sit at the front and top of your thigh, they insert into the lower spine and so when tight can cause lower back pain and other issues. But can be simply fixed. <img style="display: inline; margin-left: 0px; margin-right: 0px" align="right" src="http://www.moore-chiropractic.com/images/Hip_Flexor_Lunge_Stretch.jpg" width="247" height="188"></p> <p><strong>SOLUTION: </strong>Hold a stretch for 20-30 seconds for each side, see picture – be sure to keep your front shin vertical, your weight over your hips and sit down low. This is a painful one but possibly THE GREATEST STRETCH EVER! </p> <p> </p> <p> </p> <p> </p> <p> </p> <p><strong>PROBLEM: Weak upper back: </strong>Shoulder health relies heavily on the correct position of the scapula (shoulder blade), kyphotic posture typically results in a forwardly tilted scapula<strong>, </strong>causing shoulder pain when the arms are raised. </p> <div style="padding-bottom: 0px; margin: 0px; padding-left: 0px; padding-right: 0px; display: inline; float: right; padding-top: 0px" id="scid:5737277B-5D6D-4f48-ABFC-DD9C333F4C5D:d58b1985-3f18-4092-93da-bc23c90b20ee" class="wlWriterEditableSmartContent"><div id="04d9a2ed-3771-4a72-8e81-bf6ad4322c28" style="margin: 0px; padding: 0px; display: inline;"><div><a href="http://www.youtube.com/watch?v=S31FfvUwStM" target="_new"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOk8oFeQzokl0TWmpg_nA_xl0AMiT0PdYEXgZgG9iSbVjwqfxNMfjdlU66R_o5tzyGOLv1RMDATp4jp7FTDlhqUvRhrcuLT8ZB_hsEBYqmtDaRKk4NgqbylYrSLmxLRIMXTRnVb8re-93-/?imgmax=800" style="border-style: none" galleryimg="no" onload="var downlevelDiv = document.getElementById('04d9a2ed-3771-4a72-8e81-bf6ad4322c28'); downlevelDiv.innerHTML = "<div><object width=\"425\" height=\"355\"><param name=\"movie\" value=\"http://www.youtube.com/v/S31FfvUwStM&hl=en\"><\/param><embed src=\"http://www.youtube.com/v/S31FfvUwStM&hl=en\" type=\"application/x-shockwave-flash\" width=\"425\" height=\"355\"><\/embed><\/object><\/div>";" alt=""></a></div></div></div> <p><strong>SOLUTION: Strengthen the scapula rotators: </strong>To keep the scapula in the correct position it is essential to achieve a strength balance between the muscles which rotate and pull your scapula upwards, and those muscles that pull it downwards. As the scapula is typically tilted forwards/downwards we need to strengthen your upward/backward rotators of the scapula. </p> <p>PERFORM 3-4 sets of 8-12 press-ups, focusing on a full range of movement. It’s important to arch your back at the top as your arms are straight to promote strength gains in the correct stabilising muscles of the scapula; you can see this arching action in the video. Elevate your hands to make them easier, elevate your feet to increase the challenge. Get some strong shoulders!</p> <p> </p> <p> </p> <p><strong>PROBLEM: Weak Glutes: </strong>As the muscles on the front of the upper spine and the hips become shortened, the muscles on the rear of the body become weakened. So as you should strengthen your shoulders by doing the press-ups as explained above, you must also pay attention to the muscles around the hips. Weak glutes are an extremely common problem, as the glutes control the position of the lower back and control the hips and knees during movement they are an essential muscle to strengthen!</p> <div style="padding-bottom: 0px; margin: 0px; padding-left: 0px; padding-right: 0px; display: inline; float: right; padding-top: 0px" id="scid:5737277B-5D6D-4f48-ABFC-DD9C333F4C5D:e350b256-6741-48d4-8b18-94df972f550d" class="wlWriterEditableSmartContent"><div id="739a7ca4-df6d-439b-b77e-4a826a9b2270" style="margin: 0px; padding: 0px; display: inline;"><div><a href="http://www.youtube.com/watch?v=Lah5W-FR7yI" target="_new"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2XEB3xA8qfg7gX2zddU-c3_Ct2KfjABYrwo4DlX6ODeNTAX2zfV6XQzqaJIqX5JirykD2fTmxPjkzedld4GbPDmHeniGDwF4M4YWd6FwQypTcpy5z6xtpq6xjxVHLnqpbKfHFMud5zUwD/?imgmax=800" style="border-style: none" galleryimg="no" onload="var downlevelDiv = document.getElementById('739a7ca4-df6d-439b-b77e-4a826a9b2270'); downlevelDiv.innerHTML = "<div><object width=\"425\" height=\"355\"><param name=\"movie\" value=\"http://www.youtube.com/v/Lah5W-FR7yI&hl=en\"><\/param><embed src=\"http://www.youtube.com/v/Lah5W-FR7yI&hl=en\" type=\"application/x-shockwave-flash\" width=\"425\" height=\"355\"><\/embed><\/object><\/div>";" alt=""></a></div></div></div> <p><strong>SOLUTION: Strengthen the Glutes! </strong>Try the glute bridge as shown in the video to strengthen the glutes! Again do 3-4 sets of 8-12 reps and once you can perform them with good technique AND under strict control, hold some weight on your waist to increase the activation.</p> <p> </p> <p> </p> <p>BETTER POSTURE = STRONGER MUSCLES</p> <p> </p> <p>Throw all of the above into your warm-up for now then add the strength movements into your program to build on the strength AND balance of your body and you will be UNSTOPPABLE!</p> <p> </p> <p>If you want to become the best athlete you can possibly be, step up and join the #1 program for young athletes at <a href="http://www.rawstrength.co.uk/">rawstrength.co.uk</a> </p> <p><strong>ONLY SERIOUS ATHLETES NEED APPLY</strong></p> <p><font color="#ff0000"><a href="http://www.facebook.com/rawstrengthgym"><img src="http://blog.mobiles.co.uk/wp-content/uploads/2010/09/icon_facebook.png" width="39" height="39"></a></font></a><a href="http://www.twitter.com/rawstrength"><img src="http://www.mylocalelectrician.co.uk/files/2/twitter-icon.png" width="39" height="39"></a> </p> <p>Anthony Shaw</p> <p>Raw Strength</p> <p> </p> <p></p> <div style="padding-bottom: 0px; margin: 0px; padding-left: 0px; padding-right: 0px; display: inline; float: none; padding-top: 0px" id="scid:0767317B-992E-4b12-91E0-4F059A8CECA8:23bed9e2-2505-48e1-9c73-ed70fe16f244" class="wlWriterSmartContent">Technorati Tags: <a href="http://technorati.com/tags/gym" rel="tag">gym</a>,<a href="http://technorati.com/tags/strength" rel="tag">strength</a>,<a href="http://technorati.com/tags/conditioning" rel="tag">conditioning</a>,<a href="http://technorati.com/tags/coach" rel="tag">coach</a>,<a href="http://technorati.com/tags/personal" rel="tag">personal</a>,<a href="http://technorati.com/tags/trainer" rel="tag">trainer</a>,<a href="http://technorati.com/tags/warrington" rel="tag">warrington</a>,<a href="http://technorati.com/tags/Liverpool" rel="tag">Liverpool</a>,<a href="http://technorati.com/tags/Manchester" rel="tag">Manchester</a>,<a href="http://technorati.com/tags/rugby" rel="tag">rugby</a>,<a href="http://technorati.com/tags/football" rel="tag">football</a>,<a href="http://technorati.com/tags/young" rel="tag">young</a>,<a href="http://technorati.com/tags/athlete" rel="tag">athlete</a>,<a href="http://technorati.com/tags/sport" rel="tag">sport</a>,<a href="http://technorati.com/tags/raw" rel="tag">raw</a>,<a href="http://technorati.com/tags/north" rel="tag">north</a>,<a href="http://technorati.com/tags/west" rel="tag">west</a>,<a href="http://technorati.com/tags/Anthony" rel="tag">Anthony</a>,<a href="http://technorati.com/tags/shaw" rel="tag">shaw</a>,<a href="http://technorati.com/tags/workout" rel="tag">workout</a>,<a href="http://technorati.com/tags/training" rel="tag">training</a>,<a href="http://technorati.com/tags/weight" rel="tag">weight</a>,<a href="http://technorati.com/tags/lifting" rel="tag">lifting</a>,<a href="http://technorati.com/tags/lunge" rel="tag">lunge</a>,<a href="http://technorati.com/tags/tyre" rel="tag">tyre</a>,<a href="http://technorati.com/tags/sled" rel="tag">sled</a>,<a href="http://technorati.com/tags/drag" rel="tag">drag</a>,<a href="http://technorati.com/tags/finisher" rel="tag">finisher</a></div> Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7339269861719840251.post-65738347531533032882011-03-07T06:54:00.001-08:002011-03-07T06:54:58.811-08:00The Top 5 Reasons To Be STRONG<p>This is a HUGE deal, so pay attention! Especially if you don’t ‘believe’ in the benefits of resistance training.</p> <p>SO many times I’ve been into gyms, and worked within clubs, and seen athletes training for their sport using the wrong methods! </p> <p>I’d typically see bodybuilding style training…or training for ‘the pump’…which will NOT benefit sports performance as much as training for strength.</p> <p>STRENGTH training is the basis of any good strength and conditioning program and will enable you to turn that strength into superior performance in competition.</p> <p>Training to get stronger makes you a BADASS!</p> <p>Here are my top 5 reasons to be strong:</p> <p><strong>1) Greater Endurance: </strong>If you need endurance in your sport you gotta be strong! (This means football and rugby players too!)</p> <p>Gains in strength in the RELEVANT muscles for your sport will improve movement efficiency and therefore expend less energy. For example, lets say you have 80 units of strength in your body, and to go for a run this requires 40 units or 50% of your strength levels, imagine how much faster you would be if you increased strength to 100 units….now the 40 units required to go on a run would represent 60% of your strength. You’ll go faster, for longer…..but you still need to do endurance training too - just in case you started dreaming ;)</p> <p><strong>2) Increased Lean Muscle: </strong>There is a direct relation between a strong muscle and a big muscle. The stronger you are, the bigger your muscles will be. Useful for contact sports! So train for strength and the muscle and weight gains will come too. You can also work harder during fat loss circuits/complexes/sprints because during the same time period each week you can move MORE WEIGHT! Increasing the density of a workout (more work in the same or less time) is the key to fat loss.</p> <p><strong>3) Increased Speed: </strong>It has been said many, many times…but in sport, SPEED KILLS. If you’re fast as lightning you can dominate at sports!</p> <p>Speed is related to strength DIRECTLY, in the earlier stages of strength training you don’t even have to train for speed to get faster! If your bodyweight remains the same and your muscles get stronger, you can move faster. It’s as simple as that!</p> <p><strong>4) Greater Confidence: </strong>If you can lift twice as much as your opponent, and you flip tyres, throw heavy sandbags about and drag sleds here, there and everywhere, AND you know that you’re stronger than 100% of people you face…YOU are going to have the upper hand in competition. Big, BIG advantage.</p> <p><strong>5) Injury Prevention: </strong>EVERY athlete needs to stay healthy throughout the season, you can’t win if you’re not competing! Getting stronger means that the usual wear and tear of your sport takes less of a toll on your body, and YOU will be better conditioned for any unexpected impact or collision. Throw in some stretching too and your strong and flexible muscles will be indestructible!</p> <p>There you go, still think you can skip the weights?! Well you can’t! Winners get strong.</p> <p>Join the #1 program for young athletes at <a href="http://www.rawstrength.co.uk/">rawstrength.co.uk</a> </p> <p><strong>ONLY SERIOUS ATHLETES NEED APPLY</strong></p> <p><font color="#ff0000"><a href="http://www.facebook.com/rawstrengthgym"><img src="http://blog.mobiles.co.uk/wp-content/uploads/2010/09/icon_facebook.png" width="39" height="39"></a></font></a><a href="http://www.twitter.com/rawstrength"><img src="http://www.mylocalelectrician.co.uk/files/2/twitter-icon.png" width="39" height="39"></a> </p> <p>Anthony Shaw</p> <p>Raw Strength</p> <div style="padding-bottom: 0px; margin: 0px; padding-left: 0px; padding-right: 0px; display: inline; float: none; padding-top: 0px" id="scid:0767317B-992E-4b12-91E0-4F059A8CECA8:23bed9e2-2505-48e1-9c73-ed70fe16f244" class="wlWriterSmartContent">Technorati Tags: <a href="http://technorati.com/tags/gym" rel="tag">gym</a>,<a href="http://technorati.com/tags/strength" rel="tag">strength</a>,<a href="http://technorati.com/tags/conditioning" rel="tag">conditioning</a>,<a href="http://technorati.com/tags/coach" rel="tag">coach</a>,<a href="http://technorati.com/tags/personal" rel="tag">personal</a>,<a href="http://technorati.com/tags/trainer" rel="tag">trainer</a>,<a href="http://technorati.com/tags/warrington" rel="tag">warrington</a>,<a href="http://technorati.com/tags/Liverpool" rel="tag">Liverpool</a>,<a href="http://technorati.com/tags/Manchester" rel="tag">Manchester</a>,<a href="http://technorati.com/tags/rugby" rel="tag">rugby</a>,<a href="http://technorati.com/tags/football" rel="tag">football</a>,<a href="http://technorati.com/tags/young" rel="tag">young</a>,<a href="http://technorati.com/tags/athlete" rel="tag">athlete</a>,<a href="http://technorati.com/tags/sport" rel="tag">sport</a>,<a href="http://technorati.com/tags/raw" rel="tag">raw</a>,<a href="http://technorati.com/tags/north" rel="tag">north</a>,<a href="http://technorati.com/tags/west" rel="tag">west</a>,<a href="http://technorati.com/tags/Anthony" rel="tag">Anthony</a>,<a href="http://technorati.com/tags/shaw" rel="tag">shaw</a>,<a href="http://technorati.com/tags/workout" rel="tag">workout</a>,<a href="http://technorati.com/tags/training" rel="tag">training</a>,<a href="http://technorati.com/tags/weight" rel="tag">weight</a>,<a href="http://technorati.com/tags/lifting" rel="tag">lifting</a>,<a href="http://technorati.com/tags/lunge" rel="tag">lunge</a>,<a href="http://technorati.com/tags/tyre" rel="tag">tyre</a>,<a href="http://technorati.com/tags/sled" rel="tag">sled</a>,<a href="http://technorati.com/tags/drag" rel="tag">drag</a>,<a href="http://technorati.com/tags/finisher" rel="tag">finisher</a></div> Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7339269861719840251.post-79799371090754353122011-03-02T05:27:00.001-08:002011-03-02T05:27:53.672-08:00Episode #5 – Flip That Tyre<p>When all else fails, turn the tunes up and lift some heavy stuff! </p> <p>The only way to guarantee victory is to TRAIN HARDER than your opponents…check out the <strong>vid</strong> below.</p> <p>The second guy in the video is Jacob (Warrington RUFC Under 15s), with his first EVER flip of the heavy tyre. Just shows the faith I had in his strength by filming the attempt! </p> <div style="padding-bottom: 0px; margin: 0px; padding-left: 0px; padding-right: 0px; display: inline; float: none; padding-top: 0px" id="scid:5737277B-5D6D-4f48-ABFC-DD9C333F4C5D:34fdbc43-cc2d-4b36-b0a3-59569e7fd03a" class="wlWriterEditableSmartContent"><div id="f0edd1b1-c7c5-4aac-86b6-73c69fefb0bb" style="margin: 0px; padding: 0px; display: inline;"><div><a href="http://www.youtube.com/watch?v=5PqrFGeNR18" target="_new"><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSIGG5h0oEun5nNJyKIJ_aXqezz5JV4iMm8Fveu6RBfCiR8ockr2RCDBGYFhwzjJpVnJ1yHJ1sxUcjPN-oqWXEbjOkaGKrMVY3pjs3q0SlQXvDJQK3WaugJpOTxvq5jcP-oExnKgsMQ_Sr/?imgmax=800" style="border-style: none" galleryimg="no" onload="var downlevelDiv = document.getElementById('f0edd1b1-c7c5-4aac-86b6-73c69fefb0bb'); downlevelDiv.innerHTML = "<div><object width=\"425\" height=\"355\"><param name=\"movie\" value=\"http://www.youtube.com/v/5PqrFGeNR18&hl=en\"><\/param><embed src=\"http://www.youtube.com/v/5PqrFGeNR18&hl=en\" type=\"application/x-shockwave-flash\" width=\"425\" height=\"355\"><\/embed><\/object><\/div>";" alt=""></a></div></div></div> <p> </p> <p> Join the #1 program for young athletes at <a href="http://www.rawstrength.co.uk/">rawstrength.co.uk</a> </p> <p><strong>ONLY SERIOUS ATHLETES NEED APPLY</strong></p> <p><font color="#ff0000"><a href="http://www.facebook.com/rawstrengthgym"><img src="http://blog.mobiles.co.uk/wp-content/uploads/2010/09/icon_facebook.png" width="39" height="39"></a></font></a><a href="http://www.twitter.com/rawstrength"><img src="http://www.mylocalelectrician.co.uk/files/2/twitter-icon.png" width="39" height="39"></a> </p> <p>Anthony Shaw</p> <p>Raw Strength</p> <p> </p> <p></p> <div style="padding-bottom: 0px; margin: 0px; padding-left: 0px; padding-right: 0px; display: inline; float: none; padding-top: 0px" id="scid:0767317B-992E-4b12-91E0-4F059A8CECA8:23bed9e2-2505-48e1-9c73-ed70fe16f244" class="wlWriterSmartContent">Technorati Tags: <a href="http://technorati.com/tags/gym" rel="tag">gym</a>,<a href="http://technorati.com/tags/strength" rel="tag">strength</a>,<a href="http://technorati.com/tags/conditioning" rel="tag">conditioning</a>,<a href="http://technorati.com/tags/coach" rel="tag">coach</a>,<a href="http://technorati.com/tags/personal" rel="tag">personal</a>,<a href="http://technorati.com/tags/trainer" rel="tag">trainer</a>,<a href="http://technorati.com/tags/warrington" rel="tag">warrington</a>,<a href="http://technorati.com/tags/Liverpool" rel="tag">Liverpool</a>,<a href="http://technorati.com/tags/Manchester" rel="tag">Manchester</a>,<a href="http://technorati.com/tags/rugby" rel="tag">rugby</a>,<a href="http://technorati.com/tags/football" rel="tag">football</a>,<a href="http://technorati.com/tags/young" rel="tag">young</a>,<a href="http://technorati.com/tags/athlete" rel="tag">athlete</a>,<a href="http://technorati.com/tags/sport" rel="tag">sport</a>,<a href="http://technorati.com/tags/raw" rel="tag">raw</a>,<a href="http://technorati.com/tags/north" rel="tag">north</a>,<a href="http://technorati.com/tags/west" rel="tag">west</a>,<a href="http://technorati.com/tags/Anthony" rel="tag">Anthony</a>,<a href="http://technorati.com/tags/shaw" rel="tag">shaw</a>,<a href="http://technorati.com/tags/workout" rel="tag">workout</a>,<a href="http://technorati.com/tags/training" rel="tag">training</a>,<a href="http://technorati.com/tags/weight" rel="tag">weight</a>,<a href="http://technorati.com/tags/lifting" rel="tag">lifting</a>,<a href="http://technorati.com/tags/lunge" rel="tag">lunge</a>,<a href="http://technorati.com/tags/tyre" rel="tag">tyre</a>,<a href="http://technorati.com/tags/sled" rel="tag">sled</a>,<a href="http://technorati.com/tags/drag" rel="tag">drag</a>,<a href="http://technorati.com/tags/finisher" rel="tag">finisher</a></div> Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7339269861719840251.post-47692438597419541572011-02-27T23:42:00.001-08:002011-02-27T23:42:58.159-08:00Why You MUST Warm-Up…<p>Don’t be one of those people that rushes straight into a workout/sport without proper preparation, warming up correctly will benefit you in the following ways:</p> <ol> <li><strong>A Focused Mind– </strong>It will help you set your mind to the task at hand, you can frame your challenges in a positive way – one step at a time - without them seeming too difficult as you’ve broken them into small pieces in your mind. <li><strong>Increased Strength – </strong>By gradually warming up and stimulating the central nervous system, you can generate more force <li><strong>Increased Flexibility – </strong>You know when you wake up in the morning and you feel all tight? You gotta stretch and mobilise the joints! The body won’t do it for you! <img style="display: inline; margin-left: 0px; margin-right: 0px" align="right" src="http://www.wasps.co.uk/uploads/images/Wasps29911News1.jpg"> <li><strong>Better Technique – </strong>Practising your lifting technique, or your sporting movements (passing, catching etc.) with a slower/lighter intensity than when competing or training will benefit technique as you can run through the finer points without the stress of a heavy weight on your back or someone running at ya! <li><strong>Increased Endurance – </strong>Your greater flexibility and strength from the warm-up will translate into better movement efficiency. Simply put, you will move easier, so you can move for longer! Also, warming up the heart and lungs increases performance due to a stimulatory effect…just do enough to get yourself warm and breathing hard. </li></ol> <p>The best athletes in the world know why they warm up, it keeps them one step ahead. </p> <p>Make sure you warm-up! Stay one step ahead in your sport and Join the #1 program for young athletes at <a href="http://www.rawstrength.co.uk/">rawstrength.co.uk</a> </p> <p><strong>ONLY SERIOUS ATHLETES NEED APPLY</strong></p> <p><font color="#ff0000"><a href="http://www.facebook.com/rawstrengthgym"><img src="http://blog.mobiles.co.uk/wp-content/uploads/2010/09/icon_facebook.png" width="39" height="39"></a></font></a><a href="http://www.twitter.com/rawstrength"><img src="http://www.mylocalelectrician.co.uk/files/2/twitter-icon.png" width="39" height="39"></a> </p> <p>Anthony Shaw</p> <p>Raw Strength</p> <p> </p> <p></p> <div style="padding-bottom: 0px; margin: 0px; padding-left: 0px; padding-right: 0px; display: inline; float: none; padding-top: 0px" id="scid:0767317B-992E-4b12-91E0-4F059A8CECA8:23bed9e2-2505-48e1-9c73-ed70fe16f244" class="wlWriterSmartContent">Technorati Tags: <a href="http://technorati.com/tags/gym" rel="tag">gym</a>,<a href="http://technorati.com/tags/strength" rel="tag">strength</a>,<a href="http://technorati.com/tags/conditioning" rel="tag">conditioning</a>,<a href="http://technorati.com/tags/coach" rel="tag">coach</a>,<a href="http://technorati.com/tags/personal" rel="tag">personal</a>,<a href="http://technorati.com/tags/trainer" rel="tag">trainer</a>,<a href="http://technorati.com/tags/warrington" rel="tag">warrington</a>,<a href="http://technorati.com/tags/Liverpool" rel="tag">Liverpool</a>,<a href="http://technorati.com/tags/Manchester" rel="tag">Manchester</a>,<a href="http://technorati.com/tags/rugby" rel="tag">rugby</a>,<a href="http://technorati.com/tags/football" rel="tag">football</a>,<a href="http://technorati.com/tags/young" rel="tag">young</a>,<a href="http://technorati.com/tags/athlete" rel="tag">athlete</a>,<a href="http://technorati.com/tags/sport" rel="tag">sport</a>,<a href="http://technorati.com/tags/raw" rel="tag">raw</a>,<a href="http://technorati.com/tags/north" rel="tag">north</a>,<a href="http://technorati.com/tags/west" rel="tag">west</a>,<a href="http://technorati.com/tags/Anthony" rel="tag">Anthony</a>,<a href="http://technorati.com/tags/shaw" rel="tag">shaw</a>,<a href="http://technorati.com/tags/workout" rel="tag">workout</a>,<a href="http://technorati.com/tags/training" rel="tag">training</a>,<a href="http://technorati.com/tags/weight" rel="tag">weight</a>,<a href="http://technorati.com/tags/lifting" rel="tag">lifting</a>,<a href="http://technorati.com/tags/lunge" rel="tag">lunge</a>,<a href="http://technorati.com/tags/tyre" rel="tag">tyre</a>,<a href="http://technorati.com/tags/sled" rel="tag">sled</a>,<a href="http://technorati.com/tags/drag" rel="tag">drag</a>,<a href="http://technorati.com/tags/finisher" rel="tag">finisher</a></div> Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7339269861719840251.post-80840849883746662342011-02-24T07:48:00.000-08:002011-02-24T07:48:00.458-08:007 Great Ways to Rest and Grow<p>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. </p> <p>As we all know, you grow OUTSIDE of the gym.</p> <p>Here are a few great ways to recover, relax and improve as an athlete:</p> <p><strong>Sleep</strong></p> <p>At least 8 hours per night, uninterrupted. Simple but effective.</p> <p><strong>Ban or Limit Alcohol Consumption</strong></p> <p>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?</p> <p><strong>Plan Recovery</strong></p> <p>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!</p> <p><strong>Focus on Diet</strong></p> <p>Diet plays a HUGE part in training. I summarised the top ten diet rules previously on this blog. Read them, use them. Eat well, recover well.</p> <p><strong>Foam Roll and Stretch</strong></p> <p>Think loosening up your muscles, improving mobility and blood flow to tired and aching muscles will make you a better athlete? YEP. So do it.</p> <p>A how to of foam rolling and stretching is beyond the scope of this article, but have a look on the web and start doing some! </p> <p><strong>Relax</strong></p> <p>Have a hot bath, read, take some time to meditate and day dream. Modern life is stressful even at a young age when you’re revising or competing 2-3 times a week. Take some time to be alone and just chill out. You will feel better.</p> <p><strong>Focus on life Outside of Sports</strong></p> <p>Call up your friends, take your girlfriend or boyfriend out, get a fun hobby, apply yourself in other areas to sport and you will become a more rounded, better person. This will help you relax and stop people thinking you’re a gym freak! (Even though we know you are!)</p> <p> </p> <p>Take it easy. Look after yourself and reap the rewards in competition, AND in life.</p> <p> </p> <p>Join the #1 program for young athletes at <a href="http://www.rawstrength.co.uk/">rawstrength.co.uk</a> </p> <p><strong>ONLY SERIOUS ATHLETES NEED APPLY</strong></p> <p><font color="#ff0000"><a href="http://www.facebook.com/rawstrengthgym"><img src="http://blog.mobiles.co.uk/wp-content/uploads/2010/09/icon_facebook.png" width="39" height="39"></a></font></a><a href="http://www.twitter.com/rawstrength"><img src="http://www.mylocalelectrician.co.uk/files/2/twitter-icon.png" width="39" height="39"></a> </p> <p>Anthony Shaw</p> <p>Raw Strength</p> <p> </p> <p></p> <div style="padding-bottom: 0px; margin: 0px; padding-left: 0px; padding-right: 0px; display: inline; float: none; padding-top: 0px" id="scid:0767317B-992E-4b12-91E0-4F059A8CECA8:23bed9e2-2505-48e1-9c73-ed70fe16f244" class="wlWriterSmartContent">Technorati Tags: <a href="http://technorati.com/tags/gym" rel="tag">gym</a>,<a href="http://technorati.com/tags/strength" rel="tag">strength</a>,<a href="http://technorati.com/tags/conditioning" rel="tag">conditioning</a>,<a href="http://technorati.com/tags/coach" rel="tag">coach</a>,<a href="http://technorati.com/tags/personal" rel="tag">personal</a>,<a href="http://technorati.com/tags/trainer" rel="tag">trainer</a>,<a href="http://technorati.com/tags/warrington" rel="tag">warrington</a>,<a href="http://technorati.com/tags/Liverpool" rel="tag">Liverpool</a>,<a href="http://technorati.com/tags/Manchester" rel="tag">Manchester</a>,<a href="http://technorati.com/tags/rugby" rel="tag">rugby</a>,<a href="http://technorati.com/tags/football" rel="tag">football</a>,<a href="http://technorati.com/tags/young" rel="tag">young</a>,<a href="http://technorati.com/tags/athlete" rel="tag">athlete</a>,<a href="http://technorati.com/tags/sport" rel="tag">sport</a>,<a href="http://technorati.com/tags/raw" rel="tag">raw</a>,<a href="http://technorati.com/tags/north" rel="tag">north</a>,<a href="http://technorati.com/tags/west" rel="tag">west</a>,<a href="http://technorati.com/tags/Anthony" rel="tag">Anthony</a>,<a href="http://technorati.com/tags/shaw" rel="tag">shaw</a>,<a href="http://technorati.com/tags/workout" rel="tag">workout</a>,<a href="http://technorati.com/tags/training" rel="tag">training</a>,<a href="http://technorati.com/tags/weight" rel="tag">weight</a>,<a href="http://technorati.com/tags/lifting" rel="tag">lifting</a>,<a href="http://technorati.com/tags/lunge" rel="tag">lunge</a>,<a href="http://technorati.com/tags/tyre" rel="tag">tyre</a>,<a href="http://technorati.com/tags/sled" rel="tag">sled</a>,<a href="http://technorati.com/tags/drag" rel="tag">drag</a>,<a href="http://technorati.com/tags/finisher" rel="tag">finisher</a></div> Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-7339269861719840251.post-56058495638395430442011-02-23T07:46:00.000-08:002011-02-23T07:46:00.271-08:00The Only Time is Now<p>Training is hard, understanding how to stay motivated and never give in is one of the greatest challenges of the sporting world!</p> <p>It is a <strong>war</strong>, and EVERY workout is a <strong>battle. </strong>If you win the battles, you’ll win the war. </p> <p>But how do you stay motivated? </p> <p>As in the Buddhist practice of Zen, “<strong>THE ONLY TIME IS NOW”. Read it until it’s ingrained in your mind. </strong></p> <p><img style="display: block; float: none; margin-left: auto; margin-right: auto" src="http://i.telegraph.co.uk/multimedia/archive/01134/woman_meditating_1134341c.jpg"> </p> <p>During training your mind will play tricks on you. Don’t let it.</p> <p>Most commonly you will find yourself thinking, “I’ll do this set then leave it there, the next set will kill me! I don’t feel up to it today”, or something similar.</p> <p><strong>STOP</strong>.</p> <p>Remember that the only time is now. Do your set and focus on it with everything you have! Thinking of the future will not help you. You should find training more enjoyable and that extra set or exercise won’t seem as daunting because it won’t be hanging over your head the entire time you’re in the gym!</p> <p>Here are a few ways to focus on <strong>“the now”</strong> in your training:</p> <ol> <li>Focus on one rep at a time, perfect technique, perfect breathing. Even during a set of 50 reps. You can only lift one rep at a time, so only lift one rep at a time. <li>Write down all your training weights/reps in a workout only AFTER you have completed the exercise. Often you can do more. If you write out weights and reps before you’ve even warmed up, how do you know how you’re going to perform today?! Always train hard. NEVER set limits. <li>Set goals in the future, set a deadline, but focus on what you can do NOW to achieve it. <strong>Take action now!</strong> </li></ol> <p>Good luck in your training! Focus on the now and you’ll improve immediately.</p> <p>Today I’ll leave you with some wise words from a great athlete…</p> <p><font size="4">“If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.”</font></p> <p><br><strong>Bruce Lee</strong></p> <p><strong></strong> </p> <p>Join the #1 program for young athletes at <a href="http://www.rawstrength.co.uk/">rawstrength.co.uk</a> </p> <p><strong>ONLY SERIOUS ATHLETES NEED APPLY</strong></p> <p><font color="#ff0000"><a href="http://www.facebook.com/rawstrengthgym"><img src="http://blog.mobiles.co.uk/wp-content/uploads/2010/09/icon_facebook.png" width="39" height="39"></a></font></a><a href="http://www.twitter.com/rawstrength"><img src="http://www.mylocalelectrician.co.uk/files/2/twitter-icon.png" width="39" height="39"></a> </p> <p>Anthony Shaw</p> <p>Raw Strength</p> <p> </p> <p></p> <div style="padding-bottom: 0px; margin: 0px; padding-left: 0px; padding-right: 0px; display: inline; float: none; padding-top: 0px" id="scid:0767317B-992E-4b12-91E0-4F059A8CECA8:23bed9e2-2505-48e1-9c73-ed70fe16f244" class="wlWriterSmartContent">Technorati Tags: <a href="http://technorati.com/tags/gym" rel="tag">gym</a>,<a href="http://technorati.com/tags/strength" rel="tag">strength</a>,<a href="http://technorati.com/tags/conditioning" rel="tag">conditioning</a>,<a href="http://technorati.com/tags/coach" rel="tag">coach</a>,<a href="http://technorati.com/tags/personal" rel="tag">personal</a>,<a href="http://technorati.com/tags/trainer" rel="tag">trainer</a>,<a href="http://technorati.com/tags/warrington" rel="tag">warrington</a>,<a href="http://technorati.com/tags/Liverpool" rel="tag">Liverpool</a>,<a href="http://technorati.com/tags/Manchester" rel="tag">Manchester</a>,<a href="http://technorati.com/tags/rugby" rel="tag">rugby</a>,<a href="http://technorati.com/tags/football" rel="tag">football</a>,<a href="http://technorati.com/tags/young" rel="tag">young</a>,<a href="http://technorati.com/tags/athlete" rel="tag">athlete</a>,<a href="http://technorati.com/tags/sport" rel="tag">sport</a>,<a href="http://technorati.com/tags/raw" rel="tag">raw</a>,<a href="http://technorati.com/tags/north" rel="tag">north</a>,<a href="http://technorati.com/tags/west" rel="tag">west</a>,<a href="http://technorati.com/tags/Anthony" rel="tag">Anthony</a>,<a href="http://technorati.com/tags/shaw" rel="tag">shaw</a>,<a href="http://technorati.com/tags/workout" rel="tag">workout</a>,<a href="http://technorati.com/tags/training" rel="tag">training</a>,<a href="http://technorati.com/tags/weight" rel="tag">weight</a>,<a href="http://technorati.com/tags/lifting" rel="tag">lifting</a>,<a href="http://technorati.com/tags/lunge" rel="tag">lunge</a>,<a href="http://technorati.com/tags/tyre" rel="tag">tyre</a>,<a href="http://technorati.com/tags/sled" rel="tag">sled</a>,<a href="http://technorati.com/tags/drag" rel="tag">drag</a>,<a href="http://technorati.com/tags/finisher" rel="tag">finisher</a></div> Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7339269861719840251.post-6410528003217825622011-02-22T07:45:00.000-08:002011-02-22T07:45:00.671-08:00Top Ten Diet Rules<p>To support your training, you gotta eat SMART!</p> <p>It’s hard eating correctly, I prefer to give my athletes simple rules to follow before I give a more detailed diet plan. Here are my top ten rules for a good diet:</p> <ol> <li>You must eat breakfast! No excuses. Remember to include protein! <li>Eat every 2-3 hours <li>Eat protein with every meal <li>Eat vegetables with every meal <li>Limit sugars to after training only <li>After training consume sugars and protein (a carb/protein shake blend, sports drink with protein etc.) <li>Eat healthy fats every day (olive oil on salads, nuts etc.) <li>Plan ahead (you may have to make and pack snacks at school, after training etc.) <li>Eat a wide variety of food <li>Drink a lot of water or green tea, no fizzy and sugary drinks.</li></ol> <p>Simple.</p> <p>Join the #1 program for young athletes at <a href="http://www.rawstrength.co.uk/">rawstrength.co.uk</a> </p> <p><strong>ONLY SERIOUS ATHLETES NEED APPLY</strong></p> <p><font color="#ff0000"><a href="http://www.facebook.com/rawstrengthgym"><img src="http://blog.mobiles.co.uk/wp-content/uploads/2010/09/icon_facebook.png" width="39" height="39"></a></font></a><a href="http://www.twitter.com/rawstrength"><img src="http://www.mylocalelectrician.co.uk/files/2/twitter-icon.png" width="39" height="39"></a> </p> <p>Anthony Shaw</p> <p>Raw Strength</p> <p> </p> <p></p> <div style="padding-bottom: 0px; margin: 0px; padding-left: 0px; padding-right: 0px; display: inline; float: none; padding-top: 0px" id="scid:0767317B-992E-4b12-91E0-4F059A8CECA8:23bed9e2-2505-48e1-9c73-ed70fe16f244" class="wlWriterSmartContent">Technorati Tags: <a href="http://technorati.com/tags/gym" rel="tag">gym</a>,<a href="http://technorati.com/tags/strength" rel="tag">strength</a>,<a href="http://technorati.com/tags/conditioning" rel="tag">conditioning</a>,<a href="http://technorati.com/tags/coach" rel="tag">coach</a>,<a href="http://technorati.com/tags/personal" rel="tag">personal</a>,<a href="http://technorati.com/tags/trainer" rel="tag">trainer</a>,<a href="http://technorati.com/tags/warrington" rel="tag">warrington</a>,<a href="http://technorati.com/tags/Liverpool" rel="tag">Liverpool</a>,<a href="http://technorati.com/tags/Manchester" rel="tag">Manchester</a>,<a href="http://technorati.com/tags/rugby" rel="tag">rugby</a>,<a href="http://technorati.com/tags/football" rel="tag">football</a>,<a href="http://technorati.com/tags/young" rel="tag">young</a>,<a href="http://technorati.com/tags/athlete" rel="tag">athlete</a>,<a href="http://technorati.com/tags/sport" rel="tag">sport</a>,<a href="http://technorati.com/tags/raw" rel="tag">raw</a>,<a href="http://technorati.com/tags/north" rel="tag">north</a>,<a href="http://technorati.com/tags/west" rel="tag">west</a>,<a href="http://technorati.com/tags/Anthony" rel="tag">Anthony</a>,<a href="http://technorati.com/tags/shaw" rel="tag">shaw</a>,<a href="http://technorati.com/tags/workout" rel="tag">workout</a>,<a href="http://technorati.com/tags/training" rel="tag">training</a>,<a href="http://technorati.com/tags/weight" rel="tag">weight</a>,<a href="http://technorati.com/tags/lifting" rel="tag">lifting</a>,<a href="http://technorati.com/tags/lunge" rel="tag">lunge</a>,<a href="http://technorati.com/tags/tyre" rel="tag">tyre</a>,<a href="http://technorati.com/tags/sled" rel="tag">sled</a>,<a href="http://technorati.com/tags/drag" rel="tag">drag</a>,<a href="http://technorati.com/tags/finisher" rel="tag">finisher</a></div> Unknownnoreply@blogger.com0