Marty Houston Coaching
MSc Strength and Conditioning & EXOS Performance Specialist
02/10/2023
Online Client Transformation 💻
Online Client Jason achieved a great result in a 10 week time frame between these photos, with over 1 stone in weight loss, 16lbs in total 🤝
You can clearly see the body fat level has dropped significantly, with his physique improving in the process. On top of that Jason has been excelling on the football pitch this season which is great to hear 🙌
Jason had this to say about the 10 weeks 👇
“Since taking on the 10 week programme it really has changed my outlook on training and also the accountability. My training went to a new level increased strength, drop in body fat and my approach around the nutrition side of things. The 10 weeks was really enjoyable from start to finish and would reccomend to anyone thinking of taking there training to a new level to get signed up”
I’m taking on new clients, and this week I am taking on clients at an introductory offer which basically means, it’s cheaper 🤝 get on this as this will be a limited amount of clients to get this offer 👍
If you want results like these and want to find out any more information, get in touch now 🤝
09/07/2023
Bliss 🌅 🏔️
Simplicity
*Blasting arms is optional (mines are too big) 👀😂
Upper 💪
Incline DB Bench
Weighted Pull/Chin Ups ft my poverty belt
Weighted Push Ups
Lat Pulldowns
Tricep Extensions
DB Bicep Curl
Easy as that 🤝
Lower body 🐓🦵
Pogos
ISOs
Front Squat
RDLs
Bulgarian Split Squats
Assault bike 30s on/30s off
As easy as that 🤝
Monday upper 💪
Bench Press
Single Arm DB Row
Single Arm DB Shoulder Press
Weighted Dips
Barbell Curls
Simple, not easy 🤪🤝
13/06/2023
Steph and Clo smashed their holiday prep 🙌
My two clients wanted to tidy up before going on Holidays, the girls absolutely smashed it, they look fantastic 💪🙌
I couldn’t have asked for more from them both, head down, never missed a training session, done their steps, followed the plan (mostly… Clo 👀😂) They’re honestly an absolute pleasure to train, now to enjoy the holiday girls ☀️
04/06/2023
29 isn’t all that bad 🤪 one more now to the big 30 😳
Have to look after the old ticker and lungs as well 🫀🫁 the assault bike is a lot more appealing in the sun ☀️
Simple session
3 Sets
Comfortable pace
5 Min on / 1 Min off
1 Set | 6 Reps
30s Max Sprint
3 Minute Rest
Bank Holiday Tin Shifting 💪
What do I think of arm training for performance? Most definitely needed 🤪
Gym work this morning with Jonny 🤝 athletes, you’re missing a trick by not including gym sessions in your training week 👍 think Jonny himself has realised that now, smashing it buddy 🙌
Upper Body Pump 💪
Solid session yesterday, nothing fancy, just filling the sleeves 🤪
Suns out, guns out ☀️
Back to basics 🤝
Enjoy my training at the minute, pulling heavy and playing around with some movements, sometimes adding a bit of fun to your training and doing things you enjoy can be a remedy for boredom 👍
Upper Body Push
First movements are primer movements before going into the first heavier pushing movement. Enjoy doing these, essentially I’m trying to prime the CNS for heavy pushing and feel ready. These movements are normally done after some general mobility work.
I’m trying to be as aggressive as I can, focusing on speed and being powerful throughout.
Great options before an upper body push session.
- Supine Med Ball Throw
- Plyo Push Up
- Med Ball Chest Pass/Throw
Sample weeks worth of training with Emmet. Emmet is a dancer teacher, and a dancer himself, performing in various shows. He had never done the specific strength work prior to coming into be coached by myself.
I think Strength and Conditioning is missing in a lot of dancers and performers programmes. We know as our job it’s to reduce injury risk and help the performer perform to their best, but also prolong a dancers/performers career!
Emmet is going from strength to strength and I can’t wait to see what the next few months holds for himself!
Bit of pulling done today 💪
Pull day today with obligatory biceps 👀
Acceleration work 🏃♂️
Working with jonny doing acceleration work using the weighted sled and unresisted accelerations. Things to work on in terms of technique but he’s looking sharper, still got that burst off the mark, he’ll be back on a pitch soon 👀
I love the sled work for accelerations, think it’s such a great teaching tool 👍
Sample week of Rians Strength and Conditioning work 🥊
Rian is a great client and talented boxer. You can see the movements we have been doing throughout his training with myself in the video. We want youth athletes to be explosive, powerful and strong.
You can see he is brushing up on his technique but he’s smashing his training at the minute and doing great work inside the ring, which is the most important thing 🥊
Well done buddy 🙌 Rian Patton
02/10/2022
Getting back into routine can be tricky 😔
I was away in Portugal a few weeks back, had an absolute blast! Well needed break away to recharge the batteries 🔋
One thing I’ve found so difficult though since coming back has been getting back into routine with training and nutrition🫤
Hard to get back after eating out every night, consuming more alcohol than usual and not hitting the gym 😦
The key thing I did to get back into the swing of things was to ease myself back in and take it one day at a time 🤝
What I did was 👇
Follow a schedule with my training and nutrition 👌
Write down goals that I wanted to hit by a set deadline 👊
Gradually increased intensity as the weeks are progressing since the holidays 🙌
Doing these small things helped me get back on track with my own goals. It really can be difficult, it may take a few weeks to get back into the swing of things but the most important thing is to not dwell on it and just start and take it from there 😀
31/07/2022
A Sunday well spent brings a week of content and all that 🤪
One bad day won’t ruin your progress 🤝✅
Consistency is the name of the game 🤝✅
Suns out, guns out and all that 👀😂
Switch up your Palof press 🤝✅
The core itself should be trained well beyond crunches and sit ups 👀
Your core is so crucial in relation to transferring force between lower and upper body as well as facilitating function such as stabilisation and postural control, to name a few.
By adding a small weighted plate onto the band this creates a greater demand on the movement as it challenges you to stay as stable as you can, while resisting the movement from the perturbations creates via the plate.
Trust me, do this exercise and feel your core light up as you try to stay stable 🤝
Less than 500 calories, 35g of protein and so tasty 🤝✅
3 things you need to do during your weight loss journey 🙌✅
1. Steps. Be more active throughout the day. Make this a priority. Don’t be a couch potato.
2. Include foods you enjoy, 80/20 principle.
3. Choose a form of training you enjoy and know can stick to long term.
Drop me a follow for more simple advice 🤝
03/07/2022
Sunday evening reminder if you’ve went overboard this weekend 🫣
1. It’s literally not going to ruin your progress. The only way it’ll ruin your progress is if you let it snowball into days/weeks. Get back on it 🙌
2. In future, pre log drinks and food into my fitness pal as best you can and adjust from there 😃 I’d always overestimate what you think you’ve consumed by 100-200.
3. Try going for a weekly calorie target as opposed to a daily target 👍 you can bank calories knowing you have social situations coming up 😎
4. STOP with the feeling of guilt ❌ nights out and meals out are there to be enjoyed. So do that 👌
5. Follow me for more simple fitness advice 🤝
3 habits that have helped me on my fitness journey 🤝
There's no better time than right now to start 🤝
Stop making the same excuses as you have done for months, commit to improving your lifestyle TODAY! Your future self will thank you for it ✅
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