Dropped some new modules for you guys. First half on the strength element of strength and conditioning. More videos to drop next week! CG 🚀

What's going on team, here's a conditioning session that I completed this week and you guys should give a try to. The session is focused on improving lactate capacity, the ability to deal with lactate build up while training (heavy legs). Perfect for sports that require a longer period of work. Warm up: 1600m at a slow zone 2 pace Follow with any necessary mobility and priming work you need to do. Main session 3-5 reps of 400m max effort intervals. Good runner - Sub 1 min Average runner - sub 1:10 Recovery - When heart rate enters zone 1 4 min Recovery 2-4 reps of 800m max effort intervals Good Runner - sub 2:30 Average runner - Sub 2:50 We are looking for something similar to the attached when it comes to your heart rate zones.

Hyrox has taken the world by storm over the last few years, and FairPlay to them. They have a lot of people involved in fitness, including those who move more, lose weight, and compete in fitness competitions. Overall, I think it's a huge benefit to the fitness community. However, for athletes, it's a big no-no. The 2 main reasons why? - Does not match the energy demands of most sports - Too much volume - leading to DOMS, fatigue, etc Instead, follow a structured plan that meets the demands of your sport with structured Rest days What's your opinion?

Don't get confused between training for speed vs training for conditioning, there is a difference and you can lose out on actual speed gains by being impatient during your session. Create a plan, follow the plan and be patient. Rest times are there for a reason!

Good luck to the legend that is Marcus Frisby, pro Muay Thai fighter, whose having his A Class Debut today. Marcus has been smashing out his s&c for over 3 years now and the results are clearly visible 🤌🏽🔥 For 1-2-1 fight camp s&c drop me a message 🫡 we will get you right ⛽️