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Flog- set 4

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.



Charlie made his comeback this week, after over a year out of the ring. Personally I thought, and having spoke to the lads and Charlie over the week, it was a great performance. Exactly what he needed. Looking forward to building on this moving forwards.


On Monday my 8 week strength program dropped - Unleashed. If you haven't already you can head over to my shop to grab your copy. Join as a member for free and head over to the resources section for that.


I was also house hunting this week. I viewed 8 houses on Wednesday and didn't really like any. But hopefully soon I'll be on the ladder (and with a dog).


Something I have learned


'Routines are what help you navigate days and reach success'


This is something I was aware of already. I am a routine person. Not in the way that I have to have the same things every day but I have a morning and evening routine.


This week due to various reasons, I was thrown off a bit and didn't do my usual stuff. The result was, I didn't sleep as well, wasn't so productive and was a little thrown off.


Setting up my day is key for me. I read, visualise, have cold showers, plus a couple other things. This week I realised I need to tick these boxes even when I'm busier or have things pop up, probably even more so.


Routines are key.


did you know...


Energy systems. It's something that is key for fighting and performance in general. Here's a brief overview of our systems.


Simply put -

Aerobic - with oxygen

Anaerobic - without oxygen


BUT the Anaerobic system is broken into two parts. We have the Alactic and the lactic.


Alactic is your short bursts, the first seconds of a explosive movement. This is key for fighting as it is a very powerful system. However, it can not produce this energy for a long period of time before running out of supplies. The Alactic System can produce energy for your bouts of up to around 10s. We then need a solid Aerobic base in order to help replenish stores so you can continue to throw powerful shots for the duration. Energy systems all work together, that's a key to remember.


The lactic system you will have heard of. Everyone knows about Lactic Acid, right? Lactate is not bad for us, that's what I want you to take, it's used by the aerobic system as a fuel source. The lactic system can produce energy by using blood sugar and stored sugar (Glycogen and Glucose) and we'd say it can do this for around the 1 minute mark, before you begin to fatigue. Fatigue comes when the system is producing more lactate than the aerobic system can use (Anaerobic Threshold). Longer duration fights have less reliance on this system as opposed to say, an amateur bout that is at a faster pace, for a shorter time.


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.


This week it's a book recommendation (You'll get these a lot).


The book of choice is - Tim Ferris: Tools of Titans.


Essentially, this is a bible of successful people, from different industries.


The book outlines what these people do, routines they have, beliefs, life lessons, everything they feel helped them reach their level of success.


This is a great book to read. Who better to learn from, then someone who has done it?


I have read this book 4 times now and each time highlighted something new I want to incorporate into my life.


Reading this and taking away 2-3 things will add 1%


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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