Lessons From the Performance Summit
It has been a week since the success of the First ever Performance Summit. There is power in reflection to solidify lessons learned, wins and improvements that can be made for next time The Performance Summit was a event designed to build community, connection and raise the standard of the health/fitness industry. The prep from... Read More
Experience with 60 hour Fast
Fasting proctols are gaining popularity and becoming more common – more people are using protocols such as intermittent fasting, time restricted eating, 5/2, warrior diet and others. Some might be thinking what are the benefits of fasting? Dont we need to eat Regularly? The benefits of fasting include: -autophagy: clearence/destruction of dead and damaged cells.... Read More
Hypertrophy Block 2 2016
My last comp was in November 2015 and offseason training started in late November. The plan was to start a new training year and run 2-3 hypertropy blocks to build some muscle and bring up weak areas such as my quads, glutes, abs and triceps. The end goal of this training year is to qualify... Read More
Lower Back Health Series Part 1
As mentioned in a previous facebook post I recently sustained a lumbar spine disc bulge a month ago and therefore will be documenting my owning training and rehab plus tips so that you prevent and rehab similar injuries. If you take your athletic training seriously then preventing, rehabilitating and working around any injuries is vital... Read More
Building Nick’s 200kg Deadlift
Last week BJJ Athlete Nick repped out his old deadlift 1RM of 200kg for three reps. In this article I will outline the methods we used to build Nick’s deadlift. Programming for serious combat athletes like Nick can be tricky as they have many physically demanding and long skills training sessions each week. This must... Read More
Nicks-return-to-competition
After a 13 month lay-off from competition I returned to the powerlifting platform on November 7. It was a good day of lifting in front of a vocal crowd. I weighed in my lightest competition weight ever of 81.15kg. I equaled my competition PB squat of 190kg, which was a nice suprise as the biggest... Read More
Considerations for Using Bands and Chains
BJJ athlete Nick benching with chains for improved power output. Nick’s next comp is approaching so this last training cycle utilized a chain bench as his horizontal push exercise for the development of explosive pushing power Bands and chains can be useful for increasing your power output- think of this as your ability to generate... Read More
Michael Deadlifting at the Shed
Michael came to the Shed for some deadlifting and squat work. Mike told me his back rounds when he deadlifts and wanted to see if we could fix it. We started warming up for deads and you can see in the pic below the back rounding stood out quite a bit. Firstly, what is the... Read More
Strength Training for Youths
A paper was published in 2012 called the “Youth Physical Development model”, and it is at aimed at providing a logical and evidence based approach to developing physical performance in young athletes. Its no surprise that it recommends muscular strength should be a priority at all stages of development for both males and females due... Read More
Strength Shed Program: Volume 1 Ebook released!
Its here! Sign up below to our newsletter and receive our Strength Shed Programs: Volume 1 Ebook. Contains 3 highly effective programs! Sign up for our newsletter to instantly recieve our Strength Shed Programs: Volume 1 Ebook Contains three highly effective programs written for BJJ, Powerlifting and Mountain Biking athletes Name: Email: We respect your... Read More