Please do your best to figure out a good set up for these 6 very important, fun and good for you manoeuvres:

THE ROLLING SQUAT

It looks a little something like this:

Depending on your strength, you’ll need a decent gym mat, a couple of couch cushions or a mattress! See if you can figure it out, if not, fear not, you’ll have a month of low Platform Pistols, working on both single leg and double leg versions that will allow you to go lower than you could with single-leg versions.

If you can’t rolling squat, you can a combination single and double leg platform pistols focusing on deep range.

Unless you have knees that hate deep range, then you can do static squats, then sprint squats instead.

CANDLESTICK DECK SQUATS

That’s this

If you can’t do it, you can do this modified version on a few books or a step or something. Line it up please!

—————

DRAGON FLAGS

There has been a relative lack of pulling work since lockdown for those of you who haven’t invested in bars / chin up bar etc. So, I’d like you all to have a particular thorough attempt at setting yourselves up for some Dragon Flag action. Looks like this.

Kind of like the hip lift we’ve been doing but involves waaaay more back and biceps — exactly what you’ve not been getting if you haven’t got a decent setup for pulling.

You’ll need something very stable that won’t fall on you when you put all your weight through it! Heavy table or cupboard / bed post or a towel around a thick gym mat.

See what you can come up with. You can hold the furniture directly, but it often works better with a towel as you can have more control of the position.

If you can’t dragon flag, I’ll customise the best alternative depending on what you’ve got. Let me know.

RUCKSACK ROW / BICEP CURLS (for everybody — but particularly those without bars)

If you don’t have bars or weights, I want you to see if you can make your own weight using a rucksack or canvas bag full of books or something heavy. Depending on your strength it needs to weigh about 8-16k.

We will use it for both a wide elbow and tucked elbow row, so even a 4-6k bag will be useful for many of you. If you don’t have bars, we will use this nearly every day so it’s worth the hassle to set up.

DOORWAY FACEPULL

This is a move typically done on cables to work rear shoulders, external rotation and rotator cuff thingies. Fortunately, you can sort of do it in a doorway. Erm, you’ll need a doorway. Please familiarise yourself with it and figure out how to aim your camera at said doorway.

SCALE CRUSHERS!!

Book crushers was more about chest. Scale crushers are more about grip strength — which is very important to your life. Scale crushers look a bit like this:

Simply grab your scales and go mad. See how much force you can put in and if possible see what ‘weight you can get’.

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Please do your best to lay out your arena for all of this to make transition as smooth as possible. If there’s any you can’t do, let me know so i can have your alternates ready.

HOW TO GET STARTED

It’s easy to get involved!

1 TAKE A TEST DRIVE FOR JUST £1!

Just buy your test class through MindBody here. Or just WhatsApp me (Tom) on 07792959096.

2 IF YOU LIKED IT, TRY A FEW MORE CLASSES WITH THE 3 FOR 1 INTRO DEAL

That’s right, you can try 3 more classes for just a £10.

3 THEN BECONE A REGULAR FOR JUST £10 POUND A CLASS

Or ask for an unlimited monthly deal!

BEFORE YOUR FIRST CLASS

When you book in, I will send you a quick vid so you can preview your session and set your training arena (or lounge) up ready for the class.

THE TIMETABLE

The timetable currently looks like this:

MORNING:

7 15am Monday and Friday morning

7am Wednesday mornings

8am Tuesday and Thursday mornings

AFTERNOON AND EVENING:

12 30pm and 6 30pm Monday to Friday

SATURDAY:

10 30am

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Although it may expand / change depending on demand.

THE STRENGTH SESSIONS KEYS TO SUCCESS

The Strength Sessions is a cross between personal training, an athletic conditioning programme and a group fitness class. What makes The Strength Sessions special is a combination of elements:

THE STRUCTURED PROGRAMME

We run a continuous 4-month programme with 4 monthly templates which we rotate and strive to master. It’s a delicious, eclectic mix of bodyweight strength moves, single-leg squats and basic gymnastic strength drills. Attack it 2-5 times per week and you’ll be ripped, lean and completely unrecognisable in 6-weeks (or so).

THE COMMUNITY FEEL

We’ve got loads of friendly regulars and classes have a nice motivational vibe. You’ll meet some new folks and be sure to have plenty of laughs while being relentlessly tortured along the way.

ACCOUNTABILITY

One of the main reasons people fail at fitness is because they have no one to keep them on track. Join The Strength Sessions, commit to your training schedule and I will make sure you stick with it!

TECHNIQUE FEEDBACK

One of the main benefits of The Strength Sessions over nearly all other group fitness is the fact that YOU GET WATCHED and COACHED on nearly everything you do.

Better technique = better results and lower chance of injury.

That’s a big deal, and what this is all about. Join Virtually, The Strength Sessions and you’ll get feedback and the necessary encouragement and praise (or otherwise) on everything, plus tips and notes after the class where necessary. Everything is customised, beginner friendly and adaptable to your ability level, quirks and exercise arena (or lounge room).

MAKING VIRTUAL CLASSES DAMN EFFECTIVE

Erm, this is all very new to me, but so far we’ve managed to upload our friendly but motivating class setting to the virtual classes. In test classes so far I’ve found the following are key to online class success:

YOU MUST GIVE ME GOOD CAMERA ANGLES

If you want good coaching, I gotta be able to see what you’re doing — clearly, and from the right angles. Take some time and practice framing a nice shot.

As a general rule, landscape mode, camera low down and in a position where you can let me watch from the side works better.

TAKE IT SERIOUSLY

You can do serious training at home, if you know what you’re doing and if you bring the right attitude.

Your muscles, they don’t know whether you’re lifting a weight, swinging a kettlebell, doing bodyweight work or using resistance bands.

They know one thing: mechanical tension.

Work diligently enough and you can get serious results training anywhere.

Training at home can be brutally effective as long as you show up, concentrate and work hard day-in and day-out.

GOOD INTERNET CONNECTION

For these classes to run smoothly, everyone really does need a decent internet connection. If you’re constantly buffering or cutting out it makes it a little tricky.

INTERACTION

The more interactive we can make the classes, the more fun it is for everyone — and when you speak, others can see you on Zoom, which is more fun than just looking at me all the time. So please be ready to chip in — do a few countdowns, yell when you’ve finished your sets, and by all means critique someone else’s form to help me give them a hard time!

COMMUNICATION

I do my best to plan classes beforehand and send you notes afterwards if anything needs clarifying or working on.

But I’m definitely finding that one of the real keys to success in making these classes effective is to communicate before, during and after classes to make sure we get the perfect exercise and structure to help you get the most out of it.

So please don’t just show up, go through the motions and keep your head down! Communicate, engage, interact and let’s get it just right!

COMMITMENT

I might have mentioned that already! Anyway, online/offline, it doesn’t matter: commit to getting more out of your training, keep showing up and good things will happen.

GROUPS / CORPORATE TEAM CLASSES

I’ve already taken on a couple of corporate teams who want to train together to keep morale up during this weird time.

To arrange a virtual corporate class or set up a private class with a bunch of friends, just give me a shout on 07792959096 and we’ll customise it to suit your needs.

VIRTUALLY, PERSONAL TRAINING

If you prefer a fully tailored one-on-one experience, that’s also possible.

Take a free consultation / trial session and then we’ll plan it from there.

30 mins £40

45 mins £60

60 mins £75

REFERRALS

If you want to arrange for some of your friends to take some classes with you, put them in touch to arrange an intro session, either one-on-one or as a group.

CAMERA SKILLS AND TECH STUFF

GET ZOOM

On laptop you don’t even need to download it (laptop works best so far). But on iPad or iPhone, get the app and you should be all good.

GET YOUR SOUND / WIFI / ANGLES RIGHT — it matters.

Play with your placement of the camera, the better I can see you, the better — both for you to get feedback and coaching, and to make it more fun for your fellow class folks to see everyone else training along with them.

LAY OUT YOUR ARENA

make sure it’s clear and safe and follow the instructions in the —> programme notes <— to get yourself set up for all the moves.

BE CAREFUL OUTSIDE

You need good Wifi or it won’t work. Wireless headphones are requested if you train outside.

BUY SOME EQUIPMENT

You don’t need much, but a little goes a long way. See the guide below for a few key recommendations.

JOIN THE CLASS EARLY

Unless I’m running back-to-back, you’ll be able to join 10 minutes early and get any niggling connection issues out of the way.

EQUIPMENT...if you want it / can get it

You really really don’t need ANY equipment.

I am replanning the programme so you don’t need ANYTHING.

And we have options for every situation that fit the class structure.

But a little goes a long way.

So I recommend both these two resistance bands:

this one.

and this one. 

if you want one, this is a decent mat apparently (according to Elena):

link.

You can always go mad and buy the bars if you really want to:

here.

But you really don’t need them, I promise.

PROGRAMME NOTES / BLOG

Coming soon!

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