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Flog - set 1

Updated: Sep 15, 2020

My weekly FLOG (FRIDAY BLOG, GREAT NAME, RIGHT?) each WEEK STARTING WITH THIS ONE, I WILL DO A ROUND UP OF SOMETHING I'VE LEARNT, SOMETHING I CAN TEACH YOU AND the 1% to improve your performance.



It's been a busy few weeks. I've been cracking on with getting everything set up for my rebrand launch on September 21st and the release of my 'Unleashed' program the following week.


Busy is good though! The busier I am, the better I feel. Fight wise, next up is Former WBC world champion, Charlie Edwards, two weeks on Saturday (September 26th). I cannot wait for this performance, he is honestly looking unbelievable. Hopefully, he can add to the already impressive, post lockdown, wins for Sunny Edwards and Dalton Smith.


Lets get into this weeks Friday round up.


Something I have learned


'All good coaches have a coach'


You have probably heard this, right? Well it's true. All the top level guys I know, have coaches. It is something I have always done from a business standpoint. I have gone through 3 mentorship programs thus far. Currently, working with, in my opinion, the best strength coach in the world right now, Phil Daru.


It helps massively. I have learned and improved so much. Those guys have walked the path already.


What I didn't know was, how much I needed a coach for my own training. That's what I learned this week. When busy, my training tends to take a backwards step. I have always played sports and trained 5-6 times per week.


Lately that has stopped. Not only do I notice it from a physical standpoint, but mentally it gets to me. That had to stop.


For me to not skip sessions, to keep nutrition on point, I needed the accountability of a coach and of spending money - if I pay, I will do it!


So this week I signed up for a 13 week program (short break at Christmas) and then another 10 week program to see me through to my Birthday and Miami!


Stay tuned for my progress pics.



did you know...


Running slow and for longer durations is key for endurance. But why? Why do some people (me me me) get so frustrated when a fighter ups the speed and runs at a fast pace instead?


Slow steady runs are aimed at improving your endurance by increasing the size of your heart essentially. It does this by filling it with blood for a longer duration. Think of a water balloon, the longer it is filled with water, the more it expands.


If you go at a speed that is too quick, the blood is not in the chambers of the heart long enough to force the adaptation (of the left ventricular to be exact and extra).


So it's vitally important to run slow!


Bigger heart equals more blood pumped to muscles.


More blood equals more oxygen supplied.


More oxygen equals less fatigue of the muscles and an improvement in endurance.


the 1%


Marginal gains. The idea that small changes over a long period, add up to a massive improvement and, in this case, a performance improvement.


The 1% section will give you something you can add to do this.


The first place to start, where else really, the one thing that will give you massive performance boosts but that most of us don't really prioritise... sleep.


Sleep is the best recovery tool we have. If we don't recover from training, we don't adapt. So, you could say, our progress is only as good as our recovery.


There many things we could do to improve our sleep but sticking with the 1% theme, let's do something that is so easy it's effortless.


Get into bed 9 hours before you need to wake up.


Easy? That's all you have to do.


Research has shown if we can spend more time in bed, we are more likely to get the golden 8 hours (it's not that golden number but we can dig into that more another time).


Make sure you don't have your phone on you or anything else, you are just laying in bed, like you're going to sleep.


If you want you can add in some deep breathing to relax.


Give that a go!


Thanks


Well done for reading this far! Hope you enjoyed this week's blog. As always, if you have any questions or want more information, drop me a message. Instagram is probably the best bet.

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