Mike Melford Performance & Personal Training

“Congrats to on their epic FA Cup win against Ipswich! 🏆⚽️
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This club holds a special place in my heart from my childhood playing days💛🖤
🔬Fun fact: I kicked it on the pitch up to age 15, even had some runs with Southampton FC and trials at Chelsea FC before training with Millwall academy. 🌟 Eventually, I traded the soccer boots for rugby cleats in school making the switch for the rest of my sporting journey. 🏉🏉
Cheers to Maidstone FC for the memories! 🙌 ”

“🏋️‍♀️ Squat Depth: The Breakdown 📊
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The age old question do I need to squat below Parallel?? (Hip crease below the top of knee when squatting)
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Pros:
1️⃣ Muscle Activation: Deep squats engage the quads, hamstrings, and glutes, maximizing muscle growth and strength.
2️⃣ Joint Flexibility: Going deep enhances hip and ankle mobility, crucial for injury prevention and functional movements.
3️⃣ Improved Posture: Deep squats help develop a strong, upright posture, benefiting daily life and athletic performance.

Cons:
1️⃣ Injury Risk: Going excessively deep can strain the lower back, knees, and hips, especially if form falters.
2️⃣ Overtraining: Repeated deep squats may lead to overuse injuries due to the high stress on joints and ligaments.
3️⃣ Individual Variability: Optimal depth varies based on body proportions, flexibility, and goals; there’s no universal rule.

Individualising squat depth to yourself is key to progress safely! 📚💪 ”

🏋️‍♂️ Progress! 🎉 I received news I passed my biennial UKSCA Strength & Conditioning Professional Development Log 💪📚

Continuous professional development is crucial for Strength & Conditioning coaches. 📈 It keeps us updated on the latest training techniques #, and advancements in sports science. 🤓

Every 2 year I have to log my activity ranging from work status, to courses as well as development of less experienced coaches. Staying current ensures I provide my clients with the best guidance and maximize their potential. 🌟 it’s essential to never stop learning and growing in this field! 💯

Another Win for .rugby senior Mens today!
A win against Hampshire last week & an impressive victory over Somerset today setting up a huge fixture next weekend away to Cornwall!..
I've really enjoyed being part of the coaching team this season and the Kent boys put away some fantastic well worked tries!..
Alfie & Mo(pictured) have had outstanding performances all season and it's great to see them both in a Kent shirt today!..

Making that 6 Wins from 6 Professional fights for client 🥊..
It was a pleasure remotely watching you showcase your skillset at York Hall Friday night ..
Making consistent progress through some challenging times of late!..
A quick turnaround again to keep those plates spinning and continue to build in preparation for the next bout coming up!..
Well done pal!.

Sometimes you've just gotta take a deep breath then hit the FULL SEND button!🚀..
My endurance on longer events have never been great but I've always liked the workouts where you have to give it 💯for a short period then suffer the consequences after 🤣🤣..
This one was naughty

10MIN TIME CAP

Teams of 5 complete 1 round each as fast as possible one after the other

10 Sandbag squats 60kg
Sled push to rig
1 Rope climb
Sled push back to sandbag
10 Sandbag squats 60kg

**ch ’s fitness

Wishing a Happy Birthday to Mrs M🎂🎂..
A constant rock and consistent support for me and our family..
A truly special person and somehow she is able to put up with me!..
A rare photo of us out together these days without the little ones😅

Pushing Our Way Into 2023!🎉🎊..
Wishing everyone a truly special New Year's Eve Celebrations and a goodbye to 2022..
Thank you to all my clients & organisations that have supported and worked with me through my 12th year in this industry..
I genuinely love my job and you guys are a huge part of that..
To all my friends and family who put up with me all year long, I look forward to more special times in 2023 & wish you all good health!.
To my close family, you are the consistent rock that keeps me strong and able to give my all to being the best dad, husband & person that i can be..
Special mention to my wife, Mrs M, who supports me through everything I do and is every part of any success that comes my way❤️🤍..
2022 thank you I feel extremely privileged for what you have given to help grow me in and outside of my business.
2023 I can't wait to get my teeth into you and see what challenges lay ahead!..
Merry New Year!😄..

🎄Wishing Everyone A Truly Happy Christmas🎄..
Hope you all enjoy and create some special memories.
Logging off for a few days and will catch you on the other side!..
Any urgent messages drop me an email [email protected] ..
☃️🎊🎁🎉

So...Here's my why🥸..
Apart from giving everyone a good laugh and ruining each of my son's birthday photos in November there's a good reason why I grow some form of a tash each November..
During 20's my Father was diagnosed with prostate cancer and required immediate treatment
Prostate cancer is the most commonly diagnosed cancer in men in the UK..
As scary and hard to process as it was fortunately the old boy's operation was successful and since then he has had a clean bill of health in relation to this disease🙏🏽..
I was very grateful for the expertise and care available to treat my father and since have increased my efforts for men's health awareness...
It's great when people ask each year why I have a task as it gives me an opportunity to increase awareness when it comes to men's health.
Men are getting better at talking and sharing concerns so thanks and for everything you are doing to help men in the UK and around the world ❤..
Growing a tash each year as offensive as it is😅 is the least I can do!..
Men don't forget to check your ⚽️🏀🏐

Been a busy last few weeks with clients📢.
Big shout out to Angel (right) & Rian (left) recently competing in the All-stars BJJ Southern Pro and both coming home with podium finishes🥇🥈.
It's been fantastic to really see these 2 legends progress well in their S&C sessions🤙🏽 (Angel's little sister Leah has also recently started BJJ and is a natural by all accounts 😃)..
Swipe ⬅️ Another shout out to my long term client of over 10 years Rob recently completing The XNRG Druids 3 day Ultra Marathon. The event was an 85-mile, marathon crossing the historic Ridgeway...
Not my idea of weekend activity😅 but in all seriousness huge respect for Rob's continued journey and progression as an athlete 🙌🏽.

I've really got to hand it to ..
Amz's fat loss journey to this point has not been plain sailing..
Amz has really knuckled down this past year,
👍Stayed consistent with his training regime
👍Becoming accountable when it has come to making the required changes in his lifestyle to facilitate his desired fat loss goal!..
Alongside this Amz has really shown a huge improvement with his relative strength performances including going from assisted chinups to performing unassisted and punching out pressups for fun!..
Being a new father, juggling this with a busy business and travelling over 30 mins each way to come and train Amz has proved that dedication, desire and persistence can pay off..
Great work buddy!

Junior Group Training Sessions with our PT Mike Melford. For more details and to book goto www.mikemelford.co.uk/wp/term22-23/ or scan the QR code below.

Have more fear of regret than failure..
Sometimes our finest moments are just after our scariest..
I can think back to a few occasions of regretful performances in sport due to the fear of the big occasion..
Thankfully i was able to learn and grow to enjoy the future challenges!.
Go get your goals!🙌🏽..
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(Quote by Thibaut)