Elite STEP

Splashing around in a pool, gotta be nonsense…

But there is some method to this madness!

The abilty to relax and contract is really important in elite sports. It’s what separates the very best from the rest.

It’s very trainable too.

Added to the fact that the pool can reduce load, be more enjoyable and something different - makes it better than it looks!

Would@you try this in your training?

I got to start stretching broski 😂

Comment ‘CORE’ for a link to learn more about how to do your Ab work like an athlete ‼️

If Most of you were to do this exercise, you’d fail because yeah you’d be performing it but you’d be arching your lower back.

This is pretty impressive stuff from Lewis Hamilton, and even better when you consider this is a 40 odd year old man.

But how do you build to this point?

First you got to understand what this is working because not all core exercises are the same.

This is Anti extension focussed meaning your core is preventing the lower back from dipping.

Then like anything there’s levels to the game, this being advanced.

Here’s how you could build it.

1. Starting with no movement like a plank and building up time
2. Adding some movement, something as simple as a plank arm raise
3. Going into something like a TRX rollout further challenging the range and strength
4. The classic barbell rollout

In all these exercises the goal is to imagine you have a glass of water on your back and keeping hips still enough to not drop it.

How do you become so strong, powerful, fast and fit that people think you’ve eaten 400 eggs a day? 😳

It can be tough to fit it all in.

What should a session look like?

How many sessions a week?

How do you balance it all with other training you’re doing?

This 3 step system is a great way of piecing it all together.

You can head to the comments and let me know what this is doing? 😩

Videos like this will get way more traction than a fighter using the heavy bag.

But it’s pointless. It’s not about whether this does something or not, it’s about whether this is the best use of your time.

If I’m paying my boxing coach for this, I’m asking for a refund immediately 🤣

3 weeks out from 80km ultra 😳

It’s getting real!

Test run done and overall very happy with it.

Not perfect, got a bit of pain in my ankle / shin post run but nothing too serious I don’t think and I had about 40 mins where I sicked up a square bar and my throat felt dry and itchy 😭

Pacing seemed bang on - 8km per hour for 5 hours.

Fuelling nailed too!

x 2 with 1/3 sport

Maltloaf with more Lucozade sport

Repeat hour 1

One pack of Jelly Babies.

100g carbs average per hour ✅

Into the taper now, the hard work is done 😮‍💨

The Bronco test!

Often used in football for pre season fitness assessments but it can be a very useful tool for all athletes.

The reason is as it has a deceleration and change of direction component - something a normal 5km doesn’t.

This is important because for most athletes the thing that slows them down isn’t their heart, it’s their muscles, usually their legs.

So give this a go and see where you’re at.

Elite score - 4 mins 30s

Very good score - 5 mins

Work to do - 5 mins 30s

Comment ‘JUMP’ for access to my FREE Skool community where you can see how to put these into a programme!

Plyometrics are complicated. Maybe the most complicated of all parts of strength training but this 4 variation checklist should help.

If you tick these off across your week, you’ll be in a good spot.

This is absolute facts by and you should listen!

Here’s why what he’s saying is elite advance for all fighters 🤝

Because you can do an exercise doesn’t mean you should.

If we made a programme of stuff we could do, you’d have a very long list of things that aren’t going to get you the results you want.

It’s not about whether or not an exercises targets a muscle and works.

It’s about whether it’s the most effective and time efficient exercises to get you the best results, in the least time, with the least effort.

And this is not it.

My guy is throwing on 3x 25kg plates to do this. Loading the bat is the best part about this exercises 😂