Exercise to lose weight

Preventing and managing the most common and annoying running injuries – Achilles tendonopathy

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One of the most common running injuries I come across in recreational runners is Achilles tendonopathy, more commonly known as Achilles tendonitis – suggesting there is inflammation in the tendon, however this is not the case (more on this later). I’m going to talk you though how to prevent this running injury, and how you … Read more

New Year fat loss

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Here is a sneak preview of our brand new updated “6 week fat loss programme”. We have added a multi media component with videos, podcasts and a digital workbook. With more exercises and updated nutrition information we feel this course is the best of its kind on the market. When we make this available, very … Read more

8 pillars to optimal health – Improve mitochondrial health

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Mitochondria are the energy producing furnaces of the body’s cells. Fats, carbohydrates and proteins can be metabolised to produce the body’s energy molecule called ATP. First off carbohydrates undergo glycolysis, a process that metabolises glucose to create molecules of pyruvate. Glycolysis requires vitamins B1 and B2, magnesium and manganese as co-factors. Under the presence of … Read more

Preparing Mark Schwarzer for the World Cup part 3

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Mark Schwarzer diet and training

 

 

 

 

 

 

 

The next 11 weeks consisted of progressively increasing the strength in key muscle groups such as the VMO, hamstrings and rotator cuff, correcting muscle imbalance and working to improve strength in key lifts such as the squat and incline press. A key concept that I employed was to periodise the upper body work with thick grip implements. A goalie needs to be strong with an open hand such as making saves, catching or throwing and rarely needs to be strong with a closed fist apart from punching. Therefore we used an array of 3-inch fat EZ bars, 3-inch fat Olympic bars and devices called Fat Gripz to be put on dumbbells and cable handles.

This dramatically increased the demand of the exercise and increased upper body strength. Here is an example 2-week upper body / lower body programme:

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