Russell Performance Training

Stage is set…

Shake out run done.

Athletes check in opens at 17:00 Racing starts at 18:30.

Friday night relays 🏃‍♂️🏃‍♀️🏃‍♂️🏃‍♀️

Building an elite coaching team…

This weekend myself & Lauren Richardson get to race together for the first time in the mixed doubles.

After announcing Lauren as an RPT coach the stage is set for us to put each other through our paces.

Building a team of elite level coaches requires elite level connection.

Big weekend ahead 🏃‍♀️🏃‍♂️

If I was to pick my perfect strength split within Hyrox this is what I would be doing…

Within a base phase where you are building lean muscle tissue and working on the easy aerobic endurance as the main priority.

Strength sessions would look pretty simple…

3 min warm up on the row

2 rounds of mobility (hitting the main areas of the sessions you are going into)

For example my go to are dead hangs & 90/90 hip mobility with a few other variations thrown in.

2-3 sets of prep (rehab work or any specifics you need to hit pre main lifts)

For example side lying hip adductor thrusts & overcoming isometric variations in lunge positions.

Main lifts working in and around 2-4 sets around 8-20 reps. The earlier lifts being lower rep range tempos of around 4-2 and the higher rep ranges being around 2-2.

These lifts are to build muscle tissue meaning I want to be working around 40s plus on the movements to get enough muscle contractions to actually have a stimulus of hypertrophy.

I don’t want to be doing too much hence why I’ll do full body sessions rather than smashing one muscle group for over an hour. I’m hitting 3 full body’s with around 2 lower 2-3 upper and some core work.

This will be me for a while just to build what I like to call body armour. The muscles around the working joints acting as their protection. A bit like having a shield to defend against any intense pressures.

When you start building up intensity and specificity, this base phase should be just enough work to sail you through later more challenging phases where your body repeats high demand on the same exercise like running and other repetitive exercises…

Train smarter not harder.

93kg 👉 85kg

Januarys Manchester Hyrox this year I had come off the back end of qualifying for the elite 15 out in Melbourne. Lots of travelling racing and training I was in need of a break over Christmas. I ate and drank & some might say I was bulking…

No theory. Just time off.

Fast forward 6 months. Training was dialled in to perform at Stockholm worldchamps. Not the London EMEA race or any other races. The A race was Stockholm in June. I had some important races sprinkled in before to gain points with Travis Owles for the following season.

I slowly started to drop weight to my race weight & progressively built in more specific work with Matt Whiting around my running & myself over 𝗞𝗥𝗘𝗩 𝗣𝗲𝗿𝗳𝗼𝗿𝗺𝗮𝗻𝗰𝗲 𝗦𝘁𝗿𝗲𝗻𝗴𝘁𝗵 & 𝗖𝗼𝗻𝗱𝗶𝘁𝗶𝗼𝗻𝗶𝗻𝗴 looking at the HYROx specifics within doubles racing that I want to sharpen up.

Peaking isn’t 12 months of chasing. Peaking is perfectly controlled training through phases, looking at your strength & conditioning, body weight & supplements to support your peak aswell as your mindset and capacity to have full energy on the one goal. Your peak performance!

There were a lot of guys who would smash January Ollie in a Hyrox. But not many guys would smash June Ollie in a Hyrox. Especially on sled pull & lunges 😘

Why?

Because I trusted the process of performance and peaking at the right time. Not following anyone else’s journey apart from going all in on my own journey.

Why you move down to Cornwall…

Best play ground ever.

Out in nature Till Schenk 🎤

Friday mornings in Ker-Now.

Body feeling recovered. Mind ready to get back into the dog house. Off season incoming 🐶

For a long time I would hold a lot of anger towards other people who didn’t look at the world the way I do…

This would cause me to feel incredibly frustrated & cost me huge amounts of time thinking about how can I change their way of thinking.

Get them to realise that they are wrong and I am right.

Ultimately in high performing environments, there’s going to be a lot of pressure. Putting athletes, coaches & mentors in uncomfortable positions.

The way I’ve dealt with the s**t that comes with high performance…

Is to look at all the crap that seems to be going wrong, rather than choosing the easy option of biting…

Choose peace over anger, choose responsibility over being the victim & choose to be the man in control rather than letting external pressures control me.

Physically we can build our selves up pretty quickly.

Mentally it takes fu***ng everything from you, and you start to realise you are the problem…

But.

You are also the solution to all your problems.

Livin in Ker…Now 🏴‍☠️

Week of eat, sleep, coffee, beach on repeat.