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Get StartedFifteen per cent. That’s how much one of the calf muscles grew in eight weeks in a group of young women who only ever trained the bottom half of a calf raise. A second group, doing the same exercise through a full range, managed less than seven. For decades the...
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Get in. Three minutes. Breathe. You’ve probably seen it in a thousand social media clips, usually filmed in a garden or a gym car park, with someone lowering themselves into a tub of icy water straight after a training session. It could have been Wim Hof, Harry Styles, Lady Gaga...
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Picture one of your older clients. They can hold a solid wall sit, manage a reasonable leg press and even surprise you on the seated row. By most measures, their strength is in good shape. But ask them to catch their balance after a stumble on the kerb, react quickly...
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Not All Sets Are Created Equal Walk into any gym where the regulars take their training seriously and you will hear the same conversation playing out somewhere between the squat rack and the cable station. “How many sets should I be doing?” followed closely by “Should I train chest twice...
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There’s a moment many of us as fitness professionals will no doubt recognise. A client shares that she’s pregnant, and almost overnight the training conversation changes dramatically. Heavy lifts disappear. Confidence wobbles. Sessions quietly turn into cautious walking, light stretching and a general sense of “let’s not do much, just...
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Why the First Few Weeks of Training Matter More Than Most People Realise The early phase of a training programme is where most clients quietly disappear. Not because training “doesn’t work” and not because motivation suddenly evaporates, but because the physical sensations that arrive early on catch people off guard....
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Every coach remembers those tidy diagrams in training manuals. Blocks, waves, undulations, hypertrophy phases, strength phases, taper phases, all laid out in clean lines. Then you get your first real client. Or your first athlete or team with your first chaotic season of travel, sickness, mini tournaments, trainee fatigue and...
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Does Cluster Resistance Training Work? Cluster resistance training has become a bit of a buzz term in recent years. Coaches talk about it as if it’s the secret to getting stronger without feeling wiped out. Videos on social media show lifters resting mid-set, timers on the floor counting down ten...
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Sprinters don’t just sprint. They lift. They squat, pull, jump and sprint again. At first glance it looks odd. You want to move faster in a race measured in seconds, yet you’re spending serious time moving heavy loads. The logic though, sits in physics and physiology. Sprinting is the art...
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Tempo is one of those training variables that often gets mentioned but rarely gets much focus. Ask most gym-goers what tempo they’re lifting at and you’ll probably get a shrug. Even among personal trainers, tempo is more likely to be used as a cue for control than as a planned...
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