Birthday Gift to Myself

Men stop comparing yourself to 20 year old lads in their prime and injury free. Ladies stop comparing yourself to 20 year old girls who are not all together that confident about the life they live in. Be the best you can with who you are right now. You are here for a lifetime. I […]

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Happy New Year – 2014

Happy New Year. May you be as strong as last year and some. May you be faster than speeding bullet. May you be lean and maintain it all year round. It’s all about creating a better you and forever evolving. Loving each day and living in the movement. Exercise therefore is meditation  in movement. My personal […]

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Movember Training Month

leeds personal trainer, Personal training leeds, Leeds

So I have decided to grow a mustache for Movember. If you are not familiar with Movember then its what is responsible for sudden growth spurt of hair under your nose and above your lips for a whole 30 days. For some it may carry on for life. That being the fun side, but more […]

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Strength Training Programme

Strength Training Programme, Strength Coach Leeds, Conditioning Coach Leeds, Personal Trainer Leeds

Complexity is your the enemy. Simply your life, your training and everything else that you are passionate about in life. Any fool can make something simple complicated. Keep it simple. The Plan: Simple Strength Training Programme Standard dynamic mobility warm-up and some Then: 5×5 BB Front Squats 3×5 BB Hang Cleans 5×5 BB Push Press […]

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5 weeks get super strong training progamme

5 weeks get super strong training programme is strength and conditioning programme to get you super strong and super lean. Now, yes it is a 5 week programme but this will have to cycled every 5/6 weeks and its a year long, in fact a life long commitment. Because if you know our philosophy, you […]

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Workouts of the Week

Another week another set of workouts completed but the hunger still remains. Now for a Prelude Monday Solo: Warm-up Then: 8 x Bench Press + 20 x Box/Bench Jumps Rest 90secs 4 sets in total Then: 8 x Deadlift + 8 x Pull-ups or Bent Over Rows + 20secs x Row – all out Rest […]

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Interval Weight Training

Inverval Weight Training, Back Squats, IWT, Pat O Shea, RAWFIT, RAW FIT, Leeds Personal Trainer

Dynamic Warm-up Then: 10x Deadlift + 10x Bentover Rows + 2minutes Rowing @1.50min/500m pace 2minutes Rest Complete 3 rounds Then: 5 minutes rest including the last 2 minutes of the previous round Then: 10x Squats + 10x Chest Press (floor or bench) + 2minutes Running Treadmill @Speed 10/12 Incline 15degrees + Rest 2minutes Complete 3 […]

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IWT

Interval Weight Training, IWT, Tactical Commando Finisher, Deadlift, Lunges, Pull-ups, Military Press

Dynamic Warm-up Then: 8x Deadlifts + 10x Pull-ups or Press-ups + 1min Mountain Climbers + 1min Burpees + 2min Rest Compete 3 Rounds Then: 10x Forward Lunges + 10x OVH Presses + 1min High Knees + 1min Jumping Jacks + 2min Rest Complete 3 Rounds Then: Quad Hops + Springing Tripods + Leg Swoop + […]

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Power Training Session

Power Training Session, Leeds Strength and Conditioning Coach

Dynamic Mobility Warm-up Then: Work up to a Barbell Heavy Power Clean and Push Press Then: 5×2 Hang Clean + Push Press Rest period 60/90 seconds per set. Then: 5x Pull-up + 10x Hanging Straight Leg Raises 20x Hanging Windshield Wipers 3 rounds with 60 seconds Rest between rounds Then: Cool down

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Strength – GPP

Upper Body Strength Workout, Upper Body Strength Session, Leeds Personal Trainer, Strength Coach Leeds

Dynamic Warm-up Then: 2×8 BB Bench Close Grip 3×8 BB Bench Neutral Grip Rest 90seconds between sets Then: 4×8 Weighted Chin-ups + 2×8 DB One Arm Row Rest 90seconds between sets Then: 3×10 BB Curls 3×8 Weighted Dips Rest 90seconds between sets Then: 3×10 Forward Wrestlers Bridge 3×10 Backward Wrestlers Bridge Rest 90seconds between sets […]

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Upper Body Strength Workout

Strength Training, Strength Workout, max effort workout, strength and conditioning leeds

Upper Body Dynamic Warm-up 10x Press-ups + 5x Clap Press-up + 5x Hindu Push-ups Then: 5×5 Weighted chin-ups (20kg vest) 5×5 Close-grip bench press (80% Max) Rest 3 minute between sets Then: 2×8 Overhead Press (Strict no support from the leg. 20kg less than your own bodyweight) + 2×12 Band pull-aparts (Purple Band) Rest 2-3 […]

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Barbell Complex + Finisher

Farmers Walk Finsher Workout, Sledgehammer Slams, Kettlebell Swings, Squat Jumps to Pull-ups, Strength workout and Finisher Workout, Leeds Personal Trainer, Strength and Conditioning Coach Leeds

Dynamic Warm-up Then: Barbell Complex – 5x5x5 Bent over barbell row Hang clean Front squat and push press Good morning Jump Squat (with bar on the back) Rest 60 seconds between each round. Then: Finisher – 15secs Farmer Walk 15secs Rest 15secs Squat Jump to Pull-ups 15secs Rest 15secs Sledgehammer Slams on Tyres 15secs Rest […]

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Friday Dynamic Effort + Finisher

Leeds Strength and Conditioning Coach, Leeds Personal Trainer,

Upper Body Dynamic Warm-up Then: 5×5 Weighted Pull-ups – 20kg vest 5×5 Close-grip Floor Chest press – 60kg Rest 1-3 minutes between sets (Can be done as a superset) Then: 2×3 BB Overhead Press – 40kg (Strict) + 2×12 Band pull-aparts – Purple Band Rest 1-3 minutes after completing the superset Then: 2×15/20 DB shrugs […]

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No Comments Assistance Strength WorkBarbellDumbbellsDynamic EffortEquipmentStrength and Conditioning Coach LeedsStrength TrainingTraining ScheduleWorkouts