Monday 29 April 2013

Strong Will

Hi Guys & Girls,

Hope you are having a good time in life, training hard and enjoying yourself.

Unfortunately shit happens! Life isn't always fair and for anyone who enjoys an active lifestyle and/or competes in a sport, possibly one of the most challenging things to deal with is a major injury.

In my work as a trainer and my time training Brazilian Jiu Jitsu I have seen friends, clients and team mates suffer and fight back from some huge injuries.  Firstly I would like to dedicate this post to them.  Not only have they fought back through the physical pain of injury but also the mental anguish.  Wondering if you will ever get back to where you were, seeing other people enjoying activity and team mates progressing and getting better.

It is hard to deal with and I want to say to those whom I have seen pull through it (or who are still getting through it), you inspire me.  Keep at it!

I am not sure that there is one specific way to get through an injury, I think it is probably unique to each person and their situation.  However one thing that helps is having a strong will.  That desire to carry on because, well, what else are you going to do? Quit!? No!
I know that some people reading this will think:
'I don't know if I have a strong Will, I'm not sure I could get through something like that.'

Well, I don't think you really know what kind of will you have until it is tested.  There are many people out there who have faced these sorts of trails and didn't know if they could make it through, but they did!
One day at a time, drawing on the strength they found around them, they did!
Hardship, like dealing with a major injury, can forge an iron will in anyone.

Below is a video about a guy called Zach Krych, it's a great piece and well worth a watch.  You might not have an injury now, you might never have suffered from one but it could happen in the future, and seeing Zach's strong will might give you the strength you need, if the time comes.


What the video doesn't show (though I am willing to bet they happened) is the times when Zach was furious with anger, frustrated at his situation and desperate to the point of almost giving up.  This happens to people when they are torn away from something they love by injury.  But it isn't an ending, it is only temporary and despite what people around you might recommend or experts might say, if you want to achieve something, keep trying!
That's what Zach did.

'Difficulties strengthen the mind, as labour does the body' - Seneca

Train hard, live happy
Bradbury

Sunday 21 April 2013

Inspiration from Tom Hafey

Below is a video of ex Aussie Rules Football player and coach Tom Hafey.

The video is an advert for Jeep but actually contains some fantastic words of wisdom.

Though the advert makes him out to be 70 years old, Tom was actually close to 80 when this was filmed.

Having looked up some information on Tom, his physical routine is very simple.  He gets up early to run, swim and do basic bodyweight exercises like press ups and sit ups.  Then after that he returns home to his breakfast of porridge, fruit and tea.

There are no fancy secrets here: no amazing supplements, no fancy equipment or complicated routines, just effort performed with regularity and sensible food.

Now I am not knocking advanced training plans, the use of exercise equipment or supplements, I make use of all of these things.  Its just that people can lose sight of what is really important.  Some people argue constantly over the most effective training programs, what is and isn't safe and so on.

Then there are people, like Tom, who just get out there regularly and put effort into making themselves better. That's it.

Get that right first, put the effort in consistently and then you can worry about what the best combinations of exercises is, or how many calories of carbohydrates you should consume post workout.  However by that point you will probably be beyond caring because you will be fitter and healthier.

As a Personal Trainer there are some people with whom I need to get very specific when it comes to exercise choice, if they are competing in particular sports, working through re-hab or have special health considerations.  However with most people what I work on is getting them exercising regularly, getting them enjoying movement and giving them a sense of achievement and progress.

So if exercise isn't part of your day-to-day and you want to still be active and healthy at 80, like Tom, drop me a message and we can get you back to living.


"If it is to be, it is up to ME"

Train hard, live happy
Bradbury

Friday 19 April 2013

Never Gymless

Hi Guys & Girls,

So a lot has been going on in past couple of weeks.

Firstly, it is time to move onto the next phase of this blog.  I will be returning back to England in less than 2 months.  Up until this point I have been using this blog as a means to give you guys an insight into my training by updating my training diary online.  From the feedback I have got I know that this has been well received, however from this point on (and for the foreseeable future) I will not be posting details of each of my training sessions on this blog.

Instead I will use this blog to post general information on my own training, I will also be featuring more posts discussion specific aspects of training technique, methods and frequently asked questions.  I also intend to keep posting inspirational stories and achievements in the world of training and athletics.

My aim is always to provide useful and informative posts for all you guys and girls that read this, so keep reading and leave feedback comments below.


So... My gym membership expired last week and to save money I do not intend to re-new it until the last month of my time here in Banff.  However, this provides a great opportunity to get creative with training at home and outdoors.

All I have is my own body, some gymnastic rings and some resistance bands.

In my next post I will put up some sample sessions that I have been through, to give you some ideas but the main point is this...
...With enough knowledge, determination and creativity there is no reason that any athlete NEEDS a gym in order to accomplish their physical goals.

I work with many clients outside of the gym using very low tech, basic kit (if any) and the results are fantastic.  Don't be fooled into thinking that you need all the latest equipment and fancy training environments to get brilliant results.  If you have never worked with me before and are in doubt then drop me a message and I will be happy to take you through a complementary session, no fancy gym, just the stuff that works and gets results!

Train hard, live happy
Bradbury

Sunday 7 April 2013

All the Latest Training


Hi Guys & Girls,

An update on my latest training and a some news.

Below is what I have been doing for the last couple of weeks; the strength training continues with some horrific conditioning sessions and quality BJJ sessions.

As always I will continue updating the blog with new articles, however you might notice that there will be a break in my sessions updates, this is because I am taking an extended rest period while I have family visiting me here in Canada.  I am using this as an opportunity to let my body recover from the heavy workload I have been putting it under.  I will be doing lots of hiking in this time, trying to keep my diet clean and nutritious and doing SMR (Self Myo-Facial Release) work and stretching to help muscle and soft tissue recovery.

So...here is the latest training.

Tuesday 19th March:
Conditioning

100 Rope Turns
10 Burpees (full technique with a press up at the bottom, no sprawling burpees)
10 Press ups
10 Bodyweight Squats
10 Pull ups

x 10 Rounds (for time)

My P.B. for this session is 25min 17 sec,
this time it took me 26min 15, less than a minute slower and quicker than my second fastest time.
It was really tough, I was feeling tired when I started but I am happy with the result.

I really recommend trying this one yourself, it is simple and can be scaled down to suit your fitness level,
e.g. just do 3 or 5 rounds for time!
Just stay strict on your form for each rep, if not, you are only cheating yourself!

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Wednesday 20th March:

BJJ session x 90 mins
@ Canmore Fight Club

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Thursday 21st March:

Rest Day

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Friday 22nd March:
Strength

1) Snatch stages - no weight, just dowel rod (for technique - teaching a friend)

2a) 2DB Step ups (high step) 4 x 5ps
2b) Resistance band face pull to external rotation 4 x 20

3a) Back Lever (flat tuck on bar) 3 x max
3b) Front Lever (flat tuck on bar) 3 x max

4a) One arm Pull ups (R.band assisted) 3 x 4ps (alt.)
4b) Butterfly sit ups (with pad under low back and R.band) 3 x submax

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Saturday 23rd March:
Strength

1a) Flat BB Bench press (normal grip) 4 x 2-5
1b) Explosive Press ups 4 x 5

2a) Pause Deadlifts 3 x 10
2b) Straddle L (on box, low, straight leg)

3a) Revers Hypers (S.ball) 2 x 12
3b) S.ball Oblique crunches 2 x 15ps
3c) Nordic curls 2 x 8

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Sunday 24th March:

Rest Day

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Monday 25th March:
Conditioning (Partner session)

Rower Intervals - Row for 1 minute and record average power output in watts
Rest 3 minutes
x 5 sets

Rest 5-10 Minutes

Burpees (full with press ups) x 30 sec
Fireman lift and carry (swap sides each 10 meters) x 2 mins
Bear crawl x 30 sec
Rest while partner works
x 3 sets each

This was a great session, working with a partner is fantastic and allows you to do great exercises like the fireman's lift and carry that you simple could't do on your own.

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Tuesday 26th March:
Strength

1) Clap pull ups x5, x4, x3, x2, x1

2a) One arm BB rows 4 x 5ps
2b) Symmetrical Deadbugs 4 x 30 sec ps

3a) 2DB split squat 3 x 8-12ps
3b) Handstand to lower 3 x 5

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Wednesday 27th March:

BJJ Session x 90 mins
@ Canmore Fight Club

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Thursday 28th March:

Rest Day

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Friday 29th March:

Rest Day


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Saturday 30th March:
Conditioning

5 Power Clean & Jerk
6 Pull ups (kipping allowed)
7 Burpees (full w/press up and lateral jump over bar)
12 Star Jumps

Start a new round every 2 minutes for a total of 10 rounds (20 mins)

GREAT SESSION!
I managed to increase on last time I did this by doing 6 pull ups in each round instead of 5

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Sunday 31st March:
Strength

1) 1 DB Swings (2 Hands) 3 x 15

2a) Deadlift (normal) 5 x 5
2b) Overhead BB Shrugs 5 x 10-12

3a) Planche (flat tuck) 3 x 2 (max)
3b) BB one hand Overhead press 3 x 12ps
3c) The Flag 3 x 5

4a) BB Wide grip bench 3 x 15
4b) DB Windmill 4 x 5-6ps

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Monday 1st April:

Rest Day - With 3 hour hike

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Tuesday 2nd April:
Strength

1) Hang Snatch 3 x 3

2a) 2DB Bulgarian Split squats 3-4 x 5ps
2b) R.band Pull aparts 4 x 20

3a) Back Lever 3 x 5 reps (drop into position and back up)
3b) Front Lever 3 x 5 reps (drop into position and back up)

4a) Inverted rows (w/weight) 3 x 10-12
4b) Cable Woodshop (low to high) 3 x 12ps
4c) 2DB Farmers walk 3 x max

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Wednesday 3rd April:

BJJ x 2 hours
@ Canmore Fight Club

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Thursday 4th - Sunday 7th April

Family Visiting - Rest and Active Recovery


Keep training hard people, I will be trying to get the odd session in while my family are visiting.

Train hard, live happy
Bradbury