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Flog- set 6

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.



This week it hit us that a second lockdown could be happening. What is going on? It's a crazy year but progress can be achieved.


Lets get into it.


Something I have learned


I still can't drink. Drinking is bad.


Both of those things I got a reminder of, more so than learning about.


I went out Saturday with my work colleagues (from the gym) and had a big blow out.


There are some real funny stories but I'm not sure this is the best place for them!


Let's leave it as when I drink on a Saturday, I still feel tired writing my Friday blog...


did you know...


My favourite squat variations are Safety bar and Zercher.


If you don't know what they are have a google, even try them.


I like the both for one main reason. They counteract mobility restrictions common with fighters.


We know our guys (also I use the term guys for both men and women, thought that was important to say) have issues around the shoulders and spine. This means when performing a back squat, they can't hit full depth due to the tightness. Their tightness through shoulders, spine and Lats won't allow them to.


The squat variations I mention have a hand position inside the body and lower down, meaning the restrictions outlined above are eliminated.


What does this mean?


More depth, less injury risk, more load...


We can develop more strength throughout more range of motion.


Win.


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.


Keeping a log.


Logging or journaling is something I highly recommend.


If you don't know what this is, it's basically keeping a diary, just an older version talking less about your first love and more about your training.


Think of it as data collection.


How often do you have tired days? Bad days of training? Lack of energy?


There will be days when things don't click.


Without logging, this happens, you get through and it happens again down the line.


With logging, you can mark these bad days and compare them over a period of time.


Is it a certain day of the week? If so what is happening with food and sleep around these days?


You will be able to find common trends and reasons for thing occurring, so you can begin to put protocols in place to counteract.


What can you log?


Scores - mark out of 10 (10 the best) how you slept, energy levels, muscle soreness etc


You can keep a log of what you eat.


You can monitor external factors like stress from work or family to see if this is a trigger.


The options are endless.


The more data the better.


Journaling can ensure you reduce the number of bad days you have.


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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