Personal trainer in Nottingham

Posts made in September, 2015

The Virgin Powerlifter

The Virgin Powerlifter

By on Sep 20, 2015 in Articles |

As many of you reading this will know from social media, a couple of weeks ago both myself and my girlfriend entered our first powerlifting competition. This had been a long-standing goal of mine; and my girlfriend decided fairly late on to have a stab at it too. For those who are unfamiliar with the sport, it consists of setting three maximum lifts, under competition conditions, in the squat, the bench press, and the deadlift. You get three attempts at each lift, ideally ending up with your third lift being a PB, or close to it. The best lift from each discipline is then added up to give you a total, which determines the winner – based on weight, age and gender. I’d researched a lot about competing, and wanted to compete in a federation (there are many!) that limits the use of accessory equipment, and also has a robust attitude to drug use in the sport. For those reasons, there was really only one choice – the BDFPA (British Drug Free Powerlifting Association). With regional meets, one-0ff competitions, a National’s finals, and a route into European competition, all with as drug-free a guarantee as possible, the BDFPA ticked all the boxes for me. “Raw” lifting, in this sense, means just a lifting belt, lifting shoes and no knee support of any kind – no knee sleeves, or wraps, are allowed. This makes it as close to ‘gym lifting’ as possible, and in my opinion, makes it more accessible to people just wanting to test themselves against others without needing to learn an entirely different way of lifting and training. That said, powerlifting lifts are different to gym lifts. There’s the little matter of squatting to depth; whatever your opinion on squat depth, no one cares at a PL meet. You squat to depth, i.e hip joint level or below knee joint, or it doesn’t count. You can whinge all you like afterwards, but if your training isn’t involving proper squats, powerlifting depth will be a shock to you. Your bench press cannot involve bouncing the weight off your chest. It needs to be controlled, and needs to involve a slight (think around a full second) motionless pause at...

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RWF PowerBuilding – Free Plan

By on Sep 17, 2015 in Articles |

We come across many clients who want to get both stronger, and gain some muscle size. There’s an emerging style of training being coined as ‘powerbuilding’ – combining the traditional strength rep ranges with some volume work. We’re giving you RWF’s take on it, for free. It’s tough training, but for most people, it covers the typical gym goals. We’ve even put it into a nice spreadsheet for you to print out and take to the gym as a training log. Let us know how you get on – and any questions, get in touch and ask! Click here to download in Excel format: RWFPowerBuilding P.S: make sure you know how to do each of these exercises – this isn’t really a beginner’s programme, and we take no responsibility for you using daft form and injuring...

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Exercise And Cystic Fibrosis

By on Sep 4, 2015 in Articles |

The usual RWF caveats: This article is based on a training sample of 1 person. We don’t advise you extrapolate any information from this and apply it to *all* CF clients We are not medical professionals. None of this article should be taken as medical advice. First of all – what is it? “Cystic fibrosis is an inherited disease caused by a faulty gene. This gene controls the movement of salt and water in and out of your cells, so the lungs and digestive system become clogged with mucus, making it hard to breathe and digest food” Source: www.cysticfibrosis.org.uk   I have trained my client with cystic fibrosis (CF) for over 4 years now. He came to me knowing that with his condition, he actively needed to be on top of his health and wanted to know how best to do it. Mark is a partner in a national law firm. As well as the kind of workload you’d expect at that level, he routinely has extensive travel commitments around the UK. He’s also married and has two teenage daughters. For his sins, he’s also a Man Utd season ticket holder and so routinely has a long day every other weekend trekking up the M6 from Nottingham. This is a guy that doesn’t get much free time, and does more than most people that have half the excuses. Why prioritise exercise in CF, and how is it different to everyone else? The short answer is that it can extend life, and improve quality of life. The answer to the second question is ‘not that different’. We train together usually twice a week. After work on a Monday, and on a Saturday morning. Nowadays, we focus on strength work – for a CF sufferer, retaining muscle mass and flexibility is crucial to health. That’s a lot of squats, deadlifts, and a great deal of posterior chain work in general to help prevent the upper spine curvature and pec-tightening, shoulder-rounding common in CF. I’ll detail what a typical training day looks like later in the article. Initially, we trained in Mark’s home though. We had to be inventive with training methods because of limited equipment, and limited fitness.  CF typically restricts lung...

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