Ibex Performance, Leeds Videos

PROGRESS- a nuanced approach
Numbers are the traditional yard stick of success. Minutes taken for a distance, HR on an incline or grade onsighted, redpointed. These measuring points are great for a definitive concrete improvement. However they are hard won and often over prioritised when reviewing progress. Rate of perceived exertion is often used in lifting but we can use it loosely in other domains. Was something that was once tough easier or even easy? If so you're likely moving forwards. Don't always look at the maximal intensity for your measurement of success. This is aside from whether you're happier for your training but that's for another post 😉 📷: Me focusing on being smooth and controlled on my favourite v1 of the Pudsey depot set.

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WEBSITE LAUNCH Ibexperformance.uk After only a medium amount of crying the main pages are live! Information on distance programming, my history, blog posts where I expand (with minimal waffle) on the ideas I talk about here and soon more!

REVERSE LUNGES Back to heavier single leg variations. Once we’ve mastered bodyweight and dumbbell single leg movements with good stability we need to think about incorporating more load (a barbell). Split squats are a great starting point but for a greater range of movement we look to reverse lunges. -Unrack a light load initially -Step back and lower rear knee to the floor -Transfer weight into the front foot once on the ground -Keeping weight in front foot lower without your knee crossing your body -Drive front heel into the floor -Think about pushing your hip forward to keep your hip and knee extension even -Maintain knees out (can see big toe but not rest of foot) Stability is key, if you’re wobbling then lower weight (down to nothing if necessary) till you have no lateral movement in your legs and all joints extend at the same rate. Thanks once again to @strength_and_movements for the programming, it’s been great to train things I would always cry off if I wrote them myself. #trailrunning #running #run #trail #runner #trailrunner #trailrun #instarunners #runners #training #runnersofinstagram #runningmotivation #climbing #bouldering #mountains #rockclimbing #climb #hiking #adventure #mountain #passion #climber #climbinglife #trekking #travel #escalada #outdoors #klettern #photography #mountaineering

REVERSE FLIES Another crucial shoulder stability exercise to help build our often neglected Rhomboids. You might hear about “warming up the scaps or scapula” quite hard to do given their bones, the intention behind the phrase is to have the ability to retract your scapula for training. Why not build stronger Rhomboids that don’t need warming up every session? Glad you asked. Let’s do that, here’s how: -With a LIGHT set of Dumbbells stand tall and bend over keeping your back flat -Stop you’re at your parallel to the ground or your mobility limit -Let your hands dangle (palms together) slightly in front of your chest -Bring your arms up to shoulder height, squeezing your shoulder blades together -Lower under control Watch out for: Throwing up using your lower back Arms trending backwards Overbending of the arms As a stabiliser and often neglected we should be looking to treat like our other smaller muscles 10-20 reps 2-4 sets 1-2 times a week. Keep it light and chase the burn. Thanks to @Hayleydm77 for demoing this week #trailrunning #running #run #trail #runner #trailrunner #trailrun #instarunners #runners #training #runnersofinstagram #runningmotivation #climbing #bouldering #mountains #rockclimbing #climb #hiking #adventure #mountain #passion #climber #climbinglife #trekking #travel #escalada #outdoors #klettern #photography #mountaineering

Social bouldering continues Fine balance between fun messing around and actually doing climbs properly. This is the former. #climbing #bouldering #mountains #rockclimbing #climb #hiking #adventure #mountain #passion #climber #climbinglife #trekking #travel #escalada #outdoors #boulder #klettern #photography #mountaineering #landscape #training #climbingphotography #tradclimbing #alpinism #sportclimbing #climbingtraining #mountainlife #explore #arrampicata #alpinismo

LOADED SPLIT SQUATS (REAR FOOT ELEVATED) As I’ve said, single leg movements are often left out of strength sport programming which dominates what we see online. For anyone looking to move faster on steeper terrain it’s crucial. Key points to note: -Stand with the bench just behind you and take a normal step forward -Hook one leg flat onto the bench (top of foot) -Keeping weight in front foot lower without your knee crossing your body -Drive front heel into the floor -Think about pushing your hip forward to keep your hip and knee extension even -Maintain knees out (can see big toe but not rest of foot) -Start with a Dumbbell per hand before progressing to a barbell (it’s far more unwieldy) These have been set up to work more hamstring and glute over quad as most need to correct that imbalance. You can trash your quads instead by staying more vertical and thinking about straightening the front knee instead. #trailrunning #running #run #trail #runner #trailrunner #trailrun #instarunners #runners #training #runnersofinstagram #runningmotivation #climbing #bouldering #mountains #rockclimbing #climb #hiking #adventure #mountain #passion #climber #climbinglife #trekking #travel #escalada #outdoors #klettern #photography #mountaineering

I did a nice thing...ish Last few Fridays have been social bouldering with @betha_outside Despite her taking many videos this is the one with a send. I currently have 3 fixed indoor sessions and 1 floating theme -Power hour: 60 minutes building to 1-2 hard/limit leads -ARC: aerobic, respiration,capillarity. Alternating climbing up and down leads for time (currently 10-12 minutes) 4-6 rounds -Hard TR: building to hardest top rope climbs we can manage 4th can be anything provided it's low key. I've really enjoyed an unstructured mess around with a coffee break. Sets up nicely for the weekend. Do you structure your climbing? #climbing #bouldering #mountains #rockclimbing #climb #hiking #adventure #mountain #passion #climber #climbinglife #trekking #travel #escalada #outdoors #boulder #klettern #photography #mountaineering #landscape #training #climbingphotography #tradclimbing #alpinism #sportclimbing #climbingtraining #mountainlife #explore #arrampicata #alpinismo

REAR DELT FLIES Posterior deltoid is a key shoulder stabilizer and rotator. Also known as rear delt lateral raises and a very similar motion to rear delt rows the all involve scapula retraction whilst keeping the elbows flared out. Sit as far forward on a bench as possible, feet far infront. Bend on and place hands just behind heels. Overhand grip (thumbs pointing at each other), keeping your elbows flared out as you fly your hands. As you fatigue your elbows will come in and back, adjust for each rep as needed. Again with mostly type 1 (slow twitch) muscle fibres we’re looking at high rep ranges and low load to fatigue this muscle. Thanks Gullers for modelling once more. #trailrunning #running #run #trail #runner #trailrunner #trailrun #instarunners #runners #training #runnersofinstagram #runningmotivation #climbing #bouldering #mountains #rockclimbing #climb #hiking #adventure #mountain #passion #climber #climbinglife #trekking #travel #escalada #outdoors #klettern #photography #mountaineering

LATERAL RAISE Back to shoulder stability and health this week. On a similar thread as external rotation, I have yet to meet people who didn’t overly rely on their anterior deltoid for shoulder movement. Adding size and strength to the Medial and Posterior deltoids will help keep the stable whilst maintaining its mobility. This week we focus on the Medial (Lateral) Deltoid head. Think about leading from the elbow to stop your hands going higher than elbows. The forearm should have a gentle slope down towards the wrist. Avoid raising arms to high or shrugging which will bring in more Trapezius engagement than we want. With mostly type 1 (slow twitch) muscle fibres we’re looking at high rep ranges and low load to fatigue this muscle. Thanks Gullers for modelling this week. #trailrunning #running #run #trail #runner #trailrunner #trailrun #instarunners #runners #training #runnersofinstagram #runningmotivation #climbing #bouldering #mountains #rockclimbing #climb #hiking #adventure #mountain #passion #climber #climbinglife #trekking #travel #escalada #outdoors #klettern #photography #mountaineering

PULL UPs (beginner) Vertical pulling is a key strength for everyone. The first pullup is a big benchmark in anyone's training story. Unlike a pressup the strength to weight ratio is much higher and thus we require more regressions to get us there I like to follow this order: Lat Pulldowns (where available) Negative Pull ups Neutral Chin ups Chin ups Pull ups Adding a band to neutral chin ups and beyond can be another great tool for achieving more volume till the strength builds for that load. Thank you to Allison for letting me film her first sets of negative pull ups. #trailrunning #running #run #trail #runner #trailrunner #trailrun #instarunners #runners #training #runnersofinstagram #runningmotivation #climbing #bouldering #mountains #rockclimbing #climb #hiking #adventure #mountain #passion #climber #climbinglife #trekking #travel #escalada #outdoors #klettern #photography #mountaineering

EXTERNAL ROTATIONS I have yet to meet someone with good external rotation who hasn’t been working on it. Modern life has meant we’ve developed more internal rotation strength than external and the imbalance causes shoulder instability that can lead to injury. Especially if you like hanging from your arms for any length of time. You might see people warming up for pressing with this movement standing up. Whilst this would work with a band and is great, using weights while being stood means gravity isn’t stressing your rotator cuff, more your bicep. Instead I place these or full can (next week's video) at the end of a session twice a week. Minimising movement in the rest of your body is key, so really press against the wall. You can place a rolled up towel below your elbow to reduce elbow movement but if you don’t have a towel or block then it’s an acceptable sacrifice. These will seem pointless for reps 1-12 then 13-20 will seem impossible so give them time and do not got heavy. 1.25kg will keep you busy for a long time. I await the abuse in the comments. #trailrunning #running #run #trail #runner #trailrunner #trailrun #instarunners #runners #training #runnersofinstagram #runningmotivation #climbing #bouldering #mountains #rockclimbing #climb #hiking #adventure #mountain #passion #climber #climbinglife #trekking #travel #escalada #outdoors #klettern #photography #mountaineering

Technical max testing Once you've completed the beginning stages of learning the lifts you can start the "training" Most people can continue on linear progression (adding a little more each time) for a season or further. But especially with a large goal a more structured percentage based approach becomes necessary. In order to find percentages we need a rough understanding of what your limit is. One rep max (1rm) testing on a novice produces poor results due to the experience at that intensity. Instead use technical max testing. Warm up to your normal working weight (3-5 range) then incrementally add weight performing single repetitions until the lift no longer looks smooth and consistent. As nearly always more is not more, a lighter repetition perform perfectly will give you a better understanding of numbers to base your program off. 📷: Finlay smashing 105kg testing before his hypertrophy block #trailrunning #running #run #trail #runner #trailrunner #trailrun #instarunners #runners #training #runnersofinstagram #runningmotivation #climbing #bouldering #mountains #rockclimbing #climb #hiking #adventure #mountain #passion #climber #climbinglife #trekking #travel #escalada #outdoors #klettern #photography #mountaineering

WALKING LUNGES Another of my favourite single leg exercises Focus on where you're pushing over mindlessly moving forward Stride length will determine hip or knee focus (usually shorter stride is quad/knee but it depends on individual anthropometry) Give them a whirl and see how you feel, probably sickening! #trailrunning #running #run #trail #runner #trailrunner #trailrun #instarunners #runners #training #runnersofinstagram #runningmotivation #climbing #bouldering #mountains #rockclimbing #climb #hiking #adventure #mountain #passion #climber #climbinglife #trekking #travel #escalada #outdoors #klettern #photography #mountaineering