Thoughts of the week
When you head to a training session either at the gym, track, field, pitch, court, hall or pool what do you put in your kit bag? Do you plan what you take? Is it packed in advance? Over many years working with many different athletes the ones who prepare the best before sessions are often the ones that have the best quality sessions. The training transfer then speaks for itself! Here are out top tips for what to consider putting in you kit bag…
- #1 – Fuel (see our nutrition plans).
- Hydrate – Water and/or some form of homemade sports drink (water, organic squash with a pinch of salt). If you’re not properly hydrated then the road ahead will be tough!
- Pre – Subject to specific diets, allergies and intolerances eat high carbohydrate-low protein snacks before training such as a banana, wholegrain toast with organic fruit preserve or wholegrain bagel with organic peanut butter
- Post – Again, subject to specific diets, allergies and intolerances, eat a high protein-low carbohydrate snacks such as a glass of milk, apple slices with organic almond butter or carrot sticks with organic hummus
- #2 – Prehab
- STR tool – STR stands for Soft Tissue Release. This can be anything from a golf ball, hockey ball, tennis ball, medicine ball, stick or foam roller. Focus on the tightest areas of the body. The more tight muscle you can get to relax and lengthen before training the better!
- Stretch band – Using a band to stretch, particularly to stretch the lower body can add ease and intensity with relatively simple techniques.
- Mini band – Imagine to mini band as a light switch to send electricity to you muscles, the light bulbs). Simple activation exercises can fire up certain areas of the body to work more efficiently and effectively.
- #3 – Equipment
- Footwear – Make sure it is appropriate for what you are doing. Lift weights in weightlifting shoes, run in trainers, do sport specific training in the footwear you play that sport in! Be careful of training barefoot, we’d only recommend doing this is you are a martial artist, gymnast or carrying out some sort of rehab program.
- Straps – Very useful when doing any sort of heavy pull training or technical olympic lifting derivatives. Be careful not to over rely on them and not to sacrifice your grip strength.
- Towel – No one likes to be sweated on or use equipment you have sweated on. Wipe up as you go!
- #4 – Recording
- Training program – You have to have a plan if you want to make progress! Whatever your goal work with a specific, measurable, attainable, realistic and time-phased program. If you don’t you will improve at much slower rate if at all (see our training programs).
- Diary – Very closely related to having a training program is having a training diary. What are you going to do and when? How long are you going to do it for? When do you increase? When do you decrease? When do you rest?
- Measurable’s – There is a lot of very useful and seamless technology available today that helps you to record and organise your training with great detail. You recovery status, readiness to train and real-time progress can be tracked with multiple devices. DOn’t over rely on these but use them if they are helpful (see our interactive training systems).
Find out more about our previous blog collaborations here
Exercise of the week
Dynamic | Strength | Brace | Supine | A-D | Progressions
- Glute-ham bench | Isometric hold
- Glute-ham bench | Dynamic
- Glute-ham bench | Explosive
- Glute-ham bench | Explosive | Weighted
Find out more about this program here
Recipe of the week
Chilli garlic pork chops w. asian veg
- Roughly slice lean pork chops into thin strips, removing as much fat as possible. Add to a mixing bowl with olive oil, siracha, sweet chilli sauce, crushed garlic, sesame oil & fresh lime juice. Cover then leave to marinade for up to an hour in the fridge.
- Add whole wheat or soba noodles to a pan of boiling water. Cook until al dente then drain & return to pan with a splash of sesame oil to prevent the noodles from sticking together.
- Add sliced carrots, chopped cabbage, baby corn, mangetout, diced white onion & chunked red pepper to a hot wok with some olive oil. Stir fry until all veg softens & colour changes. Add a mixture of soy sauce, siracha, crushed garlic, chopped ginger & rice vinegar. Add the noodles to the wok, mixing in with vegetables then take off heat.
- Remove pork from fridge then pour meat with remaining marinade in to hot frying pan, cooking until tender & slightly brown around edges.
- Put noodles & vegetables back on high heat for 2 mins, adding pork towards the end. Mix everything well together plate & serve as in picture. Sprinkle a dash of ground black pepper to taste.
Find out more about our nutrition plans here