Iron Fix

Happy Birthday weekend! 🎂 😘

I’m a very lucky man to be your husband, thank you for being such a wonderful person ❤️

Hope everyone had a great Christmas! Xx

Just saying..

Great way to break a true power/strength athlete, watch them fall apart with dinosaur style high volume, head in a bucket style training.

My “move the house concept” for how strong is strong enough.
Get real on what’s important strength wise in order to improve your life, Life isn’t just being an athlete or fitness enthusiast. Strength contexts for life- Train your body to perform tasks such as loaded carries to be able to carry heavy objects for distance, make sure can perform a deadlift or hinge pattern to have enough strength to bend down and pick heavy things up off the ground. Squat- so you can tie up your shoe laces and have the strength/power to catch your body if you stumble, It cool to have ability to squat and s**t also. Get up and down off the ground, so that if you fall, you can get up. Learn to fall and roll so that if you do fall you can absorb the impact efficiently. Build work capacity to do difficult tasks that can last a days or days, such as moving a house. Build the capacity to survive in harsh elements such as cold or hot for periods of time. Have the ability to run to play with your kids to catch a child going towards a road. Do endurance style training- swings or sport, to efficiently train breathing patterns to perform moderate to high intensity activity for a long periods. It’s nice to have the physical capacity to have s*x or also the physical capacity to deal for the days it often takes to move your house and organise it. I see a lot of people who are sore or injured from moving houses. Prioritise strength until you have the strength enough to move heavy object, then capacity to do it for time. There are many tasks we take for granted when physically healthy, to rely on others physically is difficult to deal with mentally for all people if we can help it- regardless of s*x or age. Getting older is a reason to keep training. To live your life to your fullest. This is general physical preparedness, if you cannot perform these tasks and you’re an athlete, go back to basics. I aim to teach/coach these qualities in people, 1 on 1, during group strength classes and Myotherapy consults.

Here is a highly sophisticated tracking method here for 4 weeks of kettlebell swings every day😂

I used a bell that doesn’t need any warm up, throughout the day the goal was to just clock up some sets of 10 swings at random intervals. While it seems similar to Pavels “simple and sinister” program it really is not.

I did this on top of my regular training sessions, so there were many days in which I had other hinge volume of 100 double cleans of top of this, however due to the load being spread out throughout the day it did not impede the sessions and actually enhanced them- I felt more mentally and physically ready prior to each session.

This was meant to be a daily challenge with myself and a few others, however I was the only one to follow through for the 28 days.

Results- I had more energy throughout the day, my Heart rate variability increased. A set of 10 swings felt like popping a Nootropic or coffee- Cognitive enhancement.

I made a comment the other day that said we are made to be physically active and not just exercise- books like “desk bound- standing up to a sitting world” by Kelly Starett quote many studies about how a training sessions will not undo the adverse health effects of sitting for 5-8 hours a day.

Improved pain scores- Less discomfort and stiffness on the morning sets, I felt more physically ready to train and actually eliminated a lot of my warm ups pre training because of this. You don’t need to warm up if you move often.

Improved work capacity- People often associate this with endurance style training sessions in one sitting, which is not incorrect as they tend to be high volume, but are more focused around specific localised muscular endurance. This method I used seems to be an easy method to improve the amount of work you can perform and recover from- With less metabolic stress.

Hypertrophy- I did put on some glute, hamstring & back lean mass, had improved posture throughout the day, particularly after treating clients.

Many contexts this could be used- corrective exercise, minimalist accessory movement approach, minimalist training, rehab and many others. I’m writing a little Ebook on some structures for this one.
🤙💪

I don’t generally post progress shots, but the back is particular area I really value for creating a strong, resilient body.
➡️The first image is present at 104-105kg
➡️The second image is in March at 97-98kg- these photos are 8 Months apart.

➡️A lot of training in this time has being focused around improving strength and capacity of all of the musculature of the back- which has paid off, back is looking and feeling stronger and more mobile.
➡️Having had previous back injuries/pain during sport, strength was the number one thing which helped rehabilitate and prevent back pain. This approach combined with movements like get ups, loaded carries, Kettlebell arm bars, efficient breathing patterns & smart load management have being imperative in maintaining a strong and mobile spine which is pain free. More or less smart training & recovery.

The worst thing I ever did with back pain was not move enough and this is still a trigger. If you deal with back pain, make sure you move, go for a walk, teach your body to be strong stable and efficient under load.

Back taking Myotherapy appointments at Melbourne Myotherapy and Remedial Massage 🤙
Bookings via mmrm.com.au

I also have some limited availabilities for PT’s during the week outdoors- Options of Tuning up your kettlebell skills, Bodyweight strength and working on mobility👍 as well as some programming structures for movements covered 🤙 DM for details.