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Flog- set 10

My weekly FLOG (FRIDAY BLOG, GREAT NAME, RIGHT?) each WEEK I WILL DO A ROUND UP OF SOMETHING I'VE LEARNT, SOMETHING I CAN TEACH YOU AND ONE THING that will improve your performance.



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Lets get into it.


Something I have learned


I'm going to be real right now, the last couple of weeks have been really eye opening for me. There have been a few really intense things pop up. I had one of those light bulb moments.


I have been guilty, as most of us, of maybe working too hard. For me, I'm so goal driven that it dominates my life. It's a strength of mine but also a big weakness.


Without going into details, I have been forced to evaluate what is really important. Is it the goals, your targets or is it the people? It's definitely the people. However sometimes it takes certain things to happen for you to realise. That's what has happened on my end.


Humans are funny, it takes extreme circumstances for us to wake up. It's why people who get told they only have limited time left to live, end up living a better life than any of us imagine.


I think we all for some reason, avoid the truth that one day, not actually too long away, none of us will be here. We often act like we will live forever.


When it is all said and done, it's not the goals, the materialistic items that you remember, it's the people.


What have I learned? It's not the goals specifically I want to reach but celebrating reaching them with those who are closest to me.



did you know...


There are three type of muscle contractions - Eccentric, Concentric and Isometric.


Eccentric is the lengthening of a muscle.

Concentric is the shortening of a muscle.

Isometrics are where there is neither of the above.


Each has it's place in a training program. For example if you were looking to develop strength endurance or build some muscle, you would work Eccentrics. If you were tight at the weight and couldn't afford to add muscle, you may look to concentric movements. we can also overload these so they work well for progressing strength.


Isometrics are good throughout a program. I have had some great success using these in place of max effort lifting as we approach fight night. We can get a stimulus of maximal effort without the load, decreasing fatigue in the process.


the 1%


I had a great talk this week with the Steel City lads about what we can add in 2021 to improve. Now this talk wasn't about anything major but the 1% we can add across 3-5 different areas.


I won't give all our ideas away but there are so many things you can do.


In strength sessions we only have an hour. I don't like to go over this as it's too much for the lads with all the training they do. Therefore there are some things we can only touch on or have to miss.


Now you can improve by 1% simply by adding in these things post boxing sessions. Let's say you want to develop neck strength.


At the end of each boxing session you do 5 mins of isometrics and other exercises.


That's 15 mins a week. Over a 12 week camp that's an extra 3 hours of neck work you have got in that you may have otherwise missed.


Keeping it short is key. If I tell the lads to do a 20-30 minute circuit, it won't work.


1% is effective for the reason that it's so small to do.


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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