Multiply Performance
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WORKOUTS • NUTRITION •COACHING
We help those with limited time achieve unlimited results in health, fitness and life.
SOMETIMES YOU JUST NEED TO GET YOUR HEAD DOWN AND PUSH!
It’s been a great few months, lots of hard work and a lot of progress to show for it! Looking forward to a big year ahead.
Thank you so much to all the team for the support!
STARTING THE WEEK WITH SOMETHING HEAVY
I love a leg day to start the week, coming off the weekend break with more energy, ready to push something heavy.
The goal right now is functional hypertrophy. I warmed up with some hip and shoulder mobility, followed by a bit of light plyometric work and some box drops to practice landing mechanics and prepare for more explosive plot moves in the next few months… Then:
Every 4 Minutes [4X]
6 Step Ups [ES]
6 Box Squats
Every 3 Minutes [4X]
6-10 Leg Press
6-10 Military Press
Every 3 Minutes [3X]
6-10 Shoulder Press
8-12 Annie Press
8-12 Lateral Raise
Finished off with some accessory work including Bulgarian Split Squats, Glute Bridges and Lateral Lunges.
Save this post and give it a go when you feel ready 😜
WHAT WEDNESDAYS LOOK LIKE THIS BLOCK
I typically find that my Wednesday sessions are when I hit a bit of a slump. Physically I am good to go, but my head just isn’t in it.
On these days I find full body circuits easiest to deal with. No timing rest periods or psyching myself up for the next set, just grunt work!
I love incorporating kettlebell work, carry exercises and crawls in with some twists on the big compound moves. Then if I have time I finish the session with some core and prehab drills, keeping the intensity light and playing with different movements.
Todays workout is just that:
6 Rounds:
10 Alternating KB Cleans [ES]
20 Goblet Squats [Heels Elevated]
30 Push Ups
40m D-Ball Carry
Give it a go and let me know how you get on!
40’ CARDIO SESSION
For Time [TC-40’]:
4km Bike
2km Row
4km Bike
2km Ski
4km Bike
This was the weekends Sunday flush out session. Great way to finish the week!
Structuring a training cycle
When it comes to building an effective training program, the goal is to create a series of training blocks, with each phase feeding into the next so you can get the most from your training as you progress through the plan. We refer to this process as periodisation, where each 'period' has a specific focus. A straightforward way to look at this is to divide your cycle into 3 phases:
Phase 1: Accumulation
This phase is typically non-specific, building a solid base of fitness across a wide range of movements. Beginner athletes should spend longer in this phase; however, with training experience, you can reduce the duration of this part of your program.
Phase 2: Intensification
The focus of this phase is on increasing training intensity to maximise strength, power and speed. As a result, there is a reduction in overall training volume and energy systems training in this phase. Therefore, the risk is that an athlete may become deconditioned if they spend too long in this part of a training cycle.
Phase 3: Realisation
Training in this phase aims to translate the gains we have made in the intensification phase to sport-specific requirements. The focus is on maximising how quickly or forcefully we can move under conditions where the rate of force development, coordination and endurance are more relevant.
The ratios of time spent in each phase of a training cycle vary from individual to individual. Novice athletes will typically spend less time in phases 2 and 3; athletes who have a greater need to develop strength and speed spend longer in phase 2, while athletes who have more specific requirements spend more time in phase 3.
Furthermore, we do not always move through these phases linearly, e.g. '1-2-3-2-3-1...' This can help as if we spend too long in phase 2 emphasising maximum output, we may become deconditioned. The rule of thumb is that phase 3 should always be preceded by phase 2.
I hope you found this one helpful team. If you have any questions, drop them in the comments below or DM me. I still have two slots available for coach consultancy, so if you are interested in developing your coaching business, drop me a message.
STOP OVERCOMPLICATING YOUR WORKOUTS AND OVERSIMPLIFYING YOUR TRAINING CYCLE
As a coach, this is a big issue I have picked up on. I see so many people training in the gym for hours on end, cramming as many exercises as possible into a session, and repeating this process for months with limited success. The problem with this is that the body responds to different training modalities in specific ways. Suppose we lose sight of the training objective of the session, combining too many modalities into one session. In this case, we can provide the body with conflicting stimuli, limiting its capacity to adapt.
Instead, we should focus on building sessions around clear objectives. If you want to build strength, focus the bulk of your work on lifting heavy things and putting them down again. If you want to build endurance capacity, concentrate on targetting a specific energy system.
The art of programming comes when creating a training cycle, piecing together workouts in an order that leads you to optimise performance in various areas by devoting time to different components of fitness as we transition through the phases of a periodised training plan. The goal here is to create a series of training blocks with each week feeding into the next to ensure you can get the most from each workout.
Want to know more? Let's chat! Drop any questions in the comments below, or DM me.
Nice quality CK home workout blast. Give it a go.
REMEMBER EVERYTHING IS A CHOICE
It's easy to get sucked into a negative mindset when we are looking to achieve our goals. Daily we are reminded of the things we are sacrificing; the cake you couldn't fit into your diet, the nights out you missed because you had to go to the gym, but none of that is true. You don't have to follow a diet; you don't have to train; you choose to do those things to pursue something positive for yourself. Every choice has two sides, sacrifice and reward. If you do go to the gym, you make progress; however, if you decide to skip a gym session, you sacrifice long term goals for the reward of spending time with friends. It is easy to get hung up on short-term sacrifices you are making instead of the slightly less tangible benefits you are pursuing. Instead of thinking about the things you are giving up, try to focus on the positives you are adding to your life. You make the decisions, and you are responsible for the outcomes.
Life is about balance and reflects the idea of thinking big and living small. Setting goals will allow you to live more purposefully, giving you a positive focus when making decisions. However, not every decision you make has to be about working towards an abstract future. We only really exist in the present. Dependent on how quickly you want to achieve a goal, the degree to which you should look to make short term sacrifices changes. If you are trying to lose weight/build muscle for an event in a couple of months, you can afford to make more short term sacrifices than if you will be working towards something for the next few years. It is also about balancing the permanence of the sacrifice with the value of the reward. If the balance you are striking doesn't align with your long-term vision or short-term happiness, then it is time to step back and reflect on how you might need to change things.
THE DIFFERENT TYPES OF CIRCUIT IN YOUR PLAN
_’ AMRAP: Complete as many reps/rounds as possible in the prescribed number of minutes. [Record your reps and any weights used]
For Time: Complete the number of rounds prescribed as quickly as possible. [Record your time and any weights used]
Every [ _ ] Minutes [ _X ]: Complete all exercises listed within the allotted time [first blank]. Once that time period is over repeat as many times as prescribed [second blank]. [Record your weights]
_’ E_MOM: The first blank will represent the total duration of the workout in minutes. The second blank represents the duration of each time-lap within this. Each exercise [or row of exercises separated by a ;] in the sequence will be completed at the start of a time-lap. [Record your weights]
These can be used in combination, for example:
For Time
•100 Burpees
EMOM
•8 Sit-ups
Meaning that you complete 100 burpees as quickly as possible, but every minute you stop to do 8 sit ups.
If you are ever in doubt about any of the workouts, drop me a message or comment on the post. Always happy to help.
ANYONE CAN MAKE SOMEONE TIRED...
..the skill is in making sure that each effort guides you towards your goal.
Drawing up a tough workout is straightforward enough. Lots of reps, not much rest, throw in some burpees, someone will probably throw up.
The difficult part is understanding the objective of each workout, what adaptation you are trying to stimulate, and how you can progressively overload the body to keep someone moving towards their goals.
The way the body adapts is specific to each stimulus.
Which muscle groups are being recruited? how forcefully? how explosively? For how many reps?
Which energy system are targetted? For how long? How much recovery is allowed?
So many factors go in to designing a session that is geared towards your goals beyond the effort you put in. Focus on working smarter, not just harder, and manipulating your environment in a way that moves you forwards.
DISSECT, DELETE, DELEGATE and DO
This is my 5D approach to goal attainment.
DISSECT: Break your goal down into a list of potential action steps.
Designate: Categorise these tasks as to whether or not they are enjoyable, or necessary.
Delete: Any tasks that weren't essential and don't excite you can be removed from the list.
Delegate: Try to offload the remaining tasks that don't inspire you so you can focus on enjoying the journey.
Do: All the remaining tasks on the list are yours to complete.
This process works across the board in fitness, business, and life. Be ruthless when cutting away tasks so you leave yourself with the path that most inspires you. This will be different for everyone, and that is ok. Remember you are not trying to be anyone else so why should you go on the same journey.
MORE THAN JUST MACROS
We need to move towards a diet, that substitutes out processed empty calories for nutrient-rich whole food alternatives if we want to live better, feel more energetic and optimise performance.
Calorie intake and Macronutrient breakdown [Proteins:Fats:Carbohydrates] are the two most important factors when it comes to regulating bodyweight. However, two diets providing the same macronutrient intake are not necessarily equal in outcome.
Most physiological processes require Micronutrients to operate efficiently. These tiny substances play a huge role in improving metabolic function, hormone status, immunity, oxygen delivery, and exercise capacity.
We don't have to be perfect; not every meal needs to look like it was grown in your garden. But a gradual shift towards a more nutrient-dense diet will only have positive effects on your well-being.
SIT UP AND BURPEE FINISHER
Beware team, this one is tough.
For Time:
•100 Burpees
•EMOM [Inc. 0'] - 8 Sit Ups
Post your time in the comments below
HOW TO DECIDE WHAT REP RANGE YOU SHOULD USE FOR YOUR GOAL
Training adaptation will be specific to the stimulus you apply. Basically, if you want to get stronger, lift heavy, if you want to go for longer, to do more reps.
This table identifies roughly what rep ranges you could use for different goals.
1-3: RELATIVE STRENGTH - Increase pound for pound strength by improving neuromuscular efficiency to maximise force output.
4-6: MAXIMUM STRENGTH - Get really strong by increasing muscle size and force output.
6-12: HYPERTROPHY - Maximise muscle growth, combining moderate intensity loads with a high volume of reps.
12-20: Muscular endurance - Increase your ability to produce force during sustained bouts of exercise.
Obviously it is more complicated than this. We could introduce a whole host of training strategies and manipulate various other factors, but this should give you a rough idea of what you should be aiming for.
STRENGTH TRAINING ISN'T ABOUT HOW MUCH WEIGHT YOU CAN LIFT
Don't define sessions by how much weight is on the bar. How well did you move that weight? how quickly/smoothly did the bar move? Did you feel the right muscles fire in the right sequence?
If you learn this lesson, every element of your fitness will improve.
NUTRITION ISN'T ALL ABOUT CALORIES
The more posts I see about nutrition, the harder I have to try and convince myself of this fact. The calorie debate is everywhere, but the calorie equation only needs to take centre stage if your goal is to gain or lose weight.
There are more goals than this; fueling performance, improving energy metabolism, balancing hormone levels and optimising health to name a few.
When we discuss nutrition strategies, we need to look beyond the scope of weight loss and understand why techniques might work to support any number of these goals.
We can then look at which combination of strategies an individual could employ to help them reach their targets.
YOU SHOULDN'T FEEL BROKEN EVERY SESSION!
I completely get the mentality of wanting to push yourself as hard as possible, trying to break records every session before curling up in the foetal position and trying not to cry. Unfortunately, effort doesn't always mean progress. If we overload our body too often, we don't give it the opportunity to adapt to the training stimulus.
If you are training with a hypertrophy (muscle building) or an endurance focus you can push closer to maximal effort more frequently. But if you want to develop max power, strength or speed, most sessions you should work within your limits, systematically applying overload to continually move forwards towards your goals. This is an example of how I might build intensity around a new training plan:
Week 1: Shock - Moderate Effort
Week 2: Acclimatisation - Moderate/Hard Effort
Week 3: Overload - Hard/Max Effort
Week 4: Deload - Technique Focus
The main reason for the debate around nutrition is that people see these as two opposing viewpoints. The fact is we need to work on both in order to achieve and maintain our goals by applying principles with the right mentality so that we can build a balanced and sustainable lifestyle.
WHAT PROGRESS REALLY LOOKS LIKE
As much as we might want it to be, progress is not linear. We go lose motivation, get injured, or hit periods of stagnation. It can be difficult when we aren't moving towards our goals at the rate we want. The first step is to focus on how far you have come, the goals you've ticked off, and appreciate where you are. The second step, back-off, reassess your motivations, rebuild your base, then push forwards again. We can't avoid the dips, all we can do is manage the severity and duration of them.
SAMPLE TRAINING WEEK
CALCULATING CALORIC EXPENDITURE
One of the key considerations when it comes to nutrition, particularly for those looking to change their body composition, is the idea of calorie balance, i.e. calories in vs calories out. But how do we calculate caloric output?
Step 1: Calculate your basal metabolic rate.
Step 2: Multiply by your physical activity factor.
Step 3: Eat accordingly.
3 Things to note:
1. This is just an estimate. You do not have to be perfect every day.
2. Long term changes are about doing things sustainably. Look at your net calorie balance over the course of a year, not the course of a week.
3. Do you have to track? No. Is it useful to get a gauge on what you are eating? Yes. Use it as a tool when necessary, but don't obsess about it.
SAMPLE TRAINING WEEK
Upping the intensity and dropping the volume this week to increase power.
CHANGING YOUR DIET: KEEP IT SIMPLE
Your diet is defined as the types of food you routinely eat. The focus should be on building a framework of good nutritional habits that will form the foundation of your nutritional choices. These are 4 things to consider.
VIEW FOOD AS FUEL: Give your body what it needs! This should be the fundamental focus of every diet. Protein helps us rebuild and repair. Fat's and carbs give us energy. Vitamins and minerals maintain health and optimise function. The food we eat should serve a purpose.
EAT REAL FOOD: Your diet should be made up of natural ingredients. Food doesn't look like food anymore, and the way it interacts with our bodies has completely changed, contributing to many health issues. If it doesn't look like food, it shouldn't really be on your plate all that often.
MAKE IT EASY: Create a list of healthy meals that are quick to prepare (3 breakfasts, 3 lunches, 8 evening meals and 5 snacks) and make sure they are always accessible in your house. This way, you will have an easy option on hand for a healthy meal in those moments when you are feeling tired or indecisive or lacking will-power.
STAY HYDRATED: Hydration plays such an important role in all elements of health and performance, yet most of us are guilty of neglecting it. The basic rule is that we should consume 1 litre of water for every 1000 calories we burn in a day. (Average man = 2.5 litres; average woman 2 litres per day without accounting for exercise).
SPRINT SESSION
Today's cardio consisted of the following:
Warm-Up: 400m Run followed by some dynamic stretches
Main Component: Every 90 Seconds [4X]
-100m Sprint
-Once all 4 rounds are complete, rest for 2 minutes, then repeat fully 2 more times.
Cooldown: 800m Run and static stretches
Sounds easy but gets pretty tiring.
CARDIO CONVERSION CHART
Right now we all have different kit available to us. From a programming point of view I am going to be putting out a lot of running workouts, but this chart should help those of you who have more kit at your disposal to spice things up a little bit.
SAMPLE [LOCKDOWN] TRAINING WEEK
I know lockdown can be tough, and that it has just been made that little bit harder for you to stick to your new year's resolutions but all we can do is keep moving forwards. For those of you looking for some inspiration for this weeks training, here are 6 sample sessions for you to try. If you have any questions fire away! Enjoy!
THE MOMENT I HEARD BORIS WAS GOING TO MAKE ANOTHER U-TURN
I was about to put out a motivational post talking about starting your new year plan and getting back to the gym... Looks like I might have been off with my timing.
That said, we can adapt, that we can adjust our sessions to meet our circumstances, and that we can still make progress. Fingers crossed the steps announced this evening work. In the meantime, I hope you all stay safe and happy.
WELCOME BACK TO THE GYM THIS NEW YEAR
Were staring something new in February with our new remote training package. 3 workout plans, 6 days a week working through a 3-month training cycle.
For the whole of January, we will be putting out a sample of what is on offer to help kick start your year and give you a taste of what's to come!
LEG SESSION
Looking for a higher volume leg session, give this one a go.
1️⃣ Every 3 minutes [4X]
•15-20 Overhead squats
2️⃣ Every 4 minutes [3X]
•15-20 Step ups [L]
•15-20 Curtsie lunges [L]
•15-20 Step ups [R]
•15-20 Curtsie lunges [R]
3️⃣ 10' AMRAP
•20 Leg extensions
•20 Walking lunges
•20 Sit ups
REFLECTING ON 2020: RE-EVALUATING SUCCESS
Normally, around this time of year, we start looking to the future and setting goals for 2021. However, as 2020 has been such a strange year, I wanted to take this opportunity to reflect on the year we have had and talk about something a little different. As an industry, we emphasise goal setting and goal attainment; however, if 2020 has shown us anything, it is that sometimes reaching our goals is outside of our control. It takes a degree of luck for us to achieve our goals, and as a result, we need to re-evaluate how we define success.
This year most of us have had to reflect on this, with targets set in fitness, business and life being made practically impossible by the circumstances we have found ourselves in. Goals give us direction, and action steps give us structure, but we still need our environment to present opportunities. When we set goals, we are actually setting milestones that reflect how much progress we have made. However, if we fail to reach our targets, that doesn't mean we weren't successful if the actions we took and decisions we made reflected the type of person we intended to become.
Does this mean we shouldn't set goals? No! The goals we set help us understand our priorities, the actions we want to take, and how we want to apply ourselves. This intention behind the goal needs to take a more central role in evaluating success. If you fail to hit your targets, reflect on the possible reasons, both external and internal, why you didn't get there. The only thing you have complete control over is your attitude and work ethic. So long as you approached each day, adapted to your circumstances, and took the opportunities presented in a way that reflected your intentions you have done all that could be asked of you. If not, why didn't you? And what lessons can you learn from this? Reflect, re-evaluate and reset your goals, adjust your time frame or targets, and remember to acknowledge the progress you have made.
Final take home: Remember you are the sum of your thoughts, decisions and actions, not your achievements. Set goals, but more importantly set intentions and enjoy the journey.
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