Sam Pask Personal Training

Fuelling performance over the last week 💪🏼

(Spoiler alert - there’s loads of carbs)

Daily creatine & electrolytes, + beta-alanine in comp season

Pre workout carbs & caffeine

Coco pops for pre workout carbs

Very un-aesthetic post workout eggs & cottage cheese (ft an non-pictured jam bagel chaser)

(Had the coffee machine for nearly 2 years and still can’t master the most basic coffee art)

Post workout yog bowl + banana

Chicken meatball & burrata pasta with a homemade tomato sauce

My fave pre workout carbs right now

Steak & peach salad ☀️

Homemade katsu curry with pickled cucumber

Final touch ups on the MetCon ahead of next week 🇪🇸

Can’t argue with the training block overall:

Overhead Press + 5kg
Back Squat + 10kg
Deadlift + 15kg

Holding better running and rowing pace consistently

Full MetCon sim completed 54s quicker than week 1

Training with structure, purpose, and intent

The results are clear 😤

Time for a taper week, then we leave it all on the floor in Barca 💪🏼

A look behind the scenes at how I’d programme training for an ATHX competitor.

This is the exact blue print I used this year to help Lucy Pask achieve her best ATHX performance to date and finish in the top 20 mixed doubles at this weekend’s comp in Birmingham.

Everyone has different training needs, but this blue print would give you a great base if you weren’t sure where to start 🫡

I work with all my clients on a completely individual basis - assess their needs against their goals, and build the plan to get them there from the ground up.

No cookie cutter templates, no one size fits all. Training built for you, around your life, designed to get you to your goals 🤝

Skipper 💙

Big thank you to Sam Pask Personal Training for sponsoring captain Luke Aridegbe for the 26/27 season.

Thank you for your support, Sam 💙

How I’m structuring hybrid training weeks for some of my clients right now.

Different people, different needs, different tools.

But the # same principles applied across all 3 examples.

Need help with your training?… I know a guy 👋

Into week 6 of this ATHX block and feeling good - the programme is doing its thing 👨‍🍳

Slide 5 - how 145 moved for 3 in week 1

Slide 6 - how 153 moved for 3 today

Just over 2 weeks away from comp day, with a doubles event coming up on Saturday.

📈

ATHX prep week 5

Bringing more intensity into the endurance work to simulate the demands of race day, whilst allowing enough rest to push the intensity to where I need it.

Trying to be hybrid and not sure how to fit it into your week?

From 3-6 sessions a week, these splits will have you covered 🤝

There’s no right or wrong way to organise your week - at the end of the day the best plan in the world only works if it suits you and your lifestyle well enough for you to actually execute it.

Build the base to support the peak.

Not necessarily fun, exciting work - definitely not a workout anyone will be saving to do later, but essential work to build an engine capable of performing at higher intensities.

Proud of this one 🫡

Just under a years work - 3 months postpartum when we started on a journey to feel like herself again.

No crazy diets, no extreme workout plans - just a bit of fine tuning, consistency and trust in the process.

We built some good habits early (maybe saying no to the second breakfast at work when you’ve already eaten etc… 🤭) but the biggest success here came from shifting the mindset away from ‘perfection’ to ‘realistic’.

When we started Em was very much of the mindset that if it wasn’t perfect, it wasn’t good enough, and that led to the classic restriction-indulgence cycle and stalled progress.

By the end, she was enjoying weekly takeaways, being kinder to herself, and watching the weight disappear. It certainly wasn’t always a smooth journey - life has thrown plenty of curve balls our way, but consistency always wins in the end 😤

The coaching didn’t really have anything to do with setting a meal plan, locking in, or managing macros, instead it was about shifting behaviours and mindset into a more positive space, creating a trust in the process, and being there to support and guide when needed.

Everyone’s needs and everyone’s journeys are different - that’s the beauty of coaching 🤩