Spartan Strength And Conditioning

There are certain elements I like to focus on to build efficiency in the Snatch/Clean with people I'm new to working with. #personaltraining #olympicweightlifting #crossfit #skillsessions #altrincham #Greenfield
https://www.spartanstrength.co.uk/…/Dam o-PT-Client-Giving-t…

"Although in an ideal world I'd get all my nutrition needs from real food, it's not an ideal world. It's pretty easy to let nutrition ideals slide when we've not got time to cook, or a lot of time to do batch cooking on a Sunday etc." #nutrition #health #performance #onlinenutritioncoach #Altrincham #Hale #Saletown #Greenfield #Saddleworth

"I love training, but always suffered when it came to what is right to eat. But Sean made time to sit down with me and talked through what was right for my personal goals." #onlinenutritioncoaching #health #performance #altrincham #hale #Greenfield #Saddleworth

#coaching #teamwork #challenges #mentors #learning #personaltraining #onlinenutritioncoaching #health #wellness #gym #strengthandconditioning #performance #belief #selfdevelopment

Damo PT Client: intro to the Snatch Balance. You have to "drop it like its hot" with this move!
CrossFitters in general are slow as sh*t when attacking squat cleans and squat snatches in their Olympic weightlifting. Wanting to lift heavier rather move with speed and explosiveness when required is the tendency.
This move takes away load to give the chance to apply more speed and attack into the 'pocket' receive position. It can help lifters to know/feel they can control the ...bar/weight still even when moving faster.
Also gets those fast twitch speed strength fibers going instead of turning moves into a slower front squat or overhead squat.
#speedkills #movefast #personaltraining #crossfit #olympicweightlifting #speedstrength #explosivepower #crossfittrafford #strengthandconditioning #gym #altrincham #hale #movewithpurpose
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Damo PT Client: Great guy to work with. Receptive, picks things up rapido! We are on the road to get strict pull ups amongst other things! The Turkish Get Up I love as both a badass core and shoulder stabiliser but also a nice screen for movement quality, imbalances in the shoulder, weaknesses in the glutes and side plank position.
#personaltraining #crossfit #shoulderstability #corestability #asymmetries #strengthandconditioning #crossfittrafford #gym #altrincham #health #performance #movewithpurpose #competitivecrossfitters #kettlebells

The 'Muscle Gain' Online Program #onlinefitnessprogram #independanttraining #selfmotivated

The 5 Whys... #motivations #goals #health #fitness #success

We took on 'The Ghost' this week in the programming at CrossFit Trafford.
The Ghost
6 rounds of:... 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest
Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed.
What we term as 'gassy'...
https://www.youtube.com/watch?time_contin ue=15&v=XBgf3GKgV78
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All the best to the CrossFit trafford crew hitting it hard this weekend! Have fun..test your ability! #crossfittrafford #therainhilltrials #sportcity #competitivefitness #fitness #performance #testingcapacity #altrincham #gym

Martin PT Client: 9 Butterfly pull ups (variation used by competitive CrossFitters) last night. WARNING..they re not for everyone. They are a super advanced movement not needed for the average CrossFitter. When done badly or with too much volume for strength and endurance levels you are opening yourself to potential injury like labrum tears as the movement is very ballistic and unforgiving when executed badly.
I was only willing to work on these after assessing Martin's st...rict pull up strength and his muscular endurance with regular kipping pull ups.
"The butterfly pull-up is one of the most efficient kipping pull-up exercise techniques as it saves energy and time. Unlike the strict, regular pull-up variations, the kipping and the butterfly pull-up allow for an individual to use body momentum to assist in the movement of the joints (via muscle contractions). In doing so, less strength and muscle mass is required to perform a repetition."
https://www.youtube.com/watch?v=mAyimcDYl G0&t=16s
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Putting others’ needs before your own? Just part of the job for lots of women. #Nutrition #fitness #altrincham #hale #Saletown #fatloss #leangains

Martin gets 4 Bar muscle ups linked in his PT session. We also worked on Butterfly pull ups technique drills and finished off with a gymnastic/weightlifting Benchmark
'Strict Diane' 21-15-9 of:... Deadlift 102.5kg (Banded) Strict Handstand Push Ups
https://www.youtube.com/watch?v=6bKmNELcf hc&t=18s
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But everyone still wants know: what was the real secret to her losing all that weight?
The daily habits and excellent coaching of Precision Nutrition Coaching? Maybe. But even more important was the realization that she was in control. And all she had to do was to take one small step, the next positive step, each day. Sitting in place doesn’t accomplish anything. Small steps, over time, they really add up.
... “You can’t wait till everything is perfect to start living,” she says. IF INTERESTED IN PN COACHING GET IN TOUCH! #nutritioncoaching #altrincham #Hale #Saletown #fatloss #weightloss
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Control what you can control. I know my daughter's sugar intake has increased a lot along with a decrease in her willingness to eat vegetables. That's on us as parents. I've also noticed she has more colds, snotty noses and coughs. I've monitored her for the last few weeks and every week she has not been 100%. Some associate this to being around more kids at school..maybe. What comes first though..illness through exposure..or illness due to a weakened immune system due to nutrition deteriorating. Easy to fall into convenience and pandering to our kids. We also need to lead them and help them to eat better. They won't do it on their own! #Altrincham #nutrition #health #wellness

Dr Tom Incledon is Power Athlete’s Go-To Specialist for Everything Health & Performance. Since 1989, he has maintained a significant role in the field of human health and athletic performance enhancement. Currently working as CEO of Causenta Wellness, he has served as a scientific adviser to the White House, helped develop the drug testing standards for dietary supplements for the NFLPA and advises some of the world’s largest dietary supplement and nutraceutical companies on effective formulations. Buckle up and listen to his words of wisdom at the 2018 Power Athlete Symposium in Austin Texas. #health #cancer #medicine

(2 of 2 vids) Clip of Matt Split Jerking with 15 more kg (not a PB - just to illustrate the improvement over the 40kg bar in before vid) than his BEFORE vid after making some tweaks to improve his efficiency.
We still have some work to do to get past a little sticking point but good to progress and get him in better positions. Strides made moving forward with a very technical element of CrossFit training.
CONTACT ME FOR PERSONAL TRAINING (AM SLOTS ONLY), ONLINE FITNESS PROGRAMS, ONLINE NUTRITION COACHING OR INDIVIDUAL PROGRAMMING.

Do you need help with your nutrition, accountability and a proven method?
http://bit.ly/SpartanStrength

What I love about Spartan is the atmosphere you can't recreate it at the gym. Everyone is after a common goal and will push you to finish even when you think you cant. Me and my sister went alot and it started getting mundane and boring. But Magdalena Page pursuaded me to go a couple of months after I had surgery. Sean Murray tailors the fitness programme to suit all fitness levels and trust me he challenges you. You would never get the same training programme twice its always something new and exciting. I would recommend this because I am moving closer towards my goal slowly but surely in 6 months I have managed to shift 9% body fat which is an achievement for me.

Well I'm into my 10th week with Sean on my nutrition plan and the results are showing . Have tried to gain weight myself in the past but always just ended up with a fat tum!! Well not anymore . My gains are going in the right places!! This man knows exactly how to do it. My health and fitness are so much better . I've learnt so much about healthy eating and gaining healthy weight and will never go back to how I use to eat. Sean your amazing in what you do.!!!

Spartan strength and conditioning is unlike anywhere else I have ever trained. It's like a little community, the people I train with are amazing. They motivate me and push me when I hit a wall. I have done things I didn't know I could. I have done things I would never have attempted. I love this class and look forward to every session every time.



But that is just about my classmates. Sean is an amazing instructor, I have often asked for advice and got it. I enjoy his training methods and feel like I have benefited from them.



I would recommend Spartan strength and conditioning to anyone no matter what fitness level they are at.

Since asking Sean to sort out my diet, a mere 4 weeks ago, I have lost 8lbs in weight and more importantly 6% body fat and 5.5 inches around my body. Sean knows his stuff and is always on hand to offer advice when I need it. He provides all the tools needed to succeed and holds me accountable for my own decisions - which is exactly what I need. Needless to say I wholeheartedly recommend Sean and Spartan S&C and will be continuing on my journey with him for the forseeable future :)

I was lucky enough to be taken on by Sean a couple of months ago. His expert knowledge on nutrition is outstanding, and cant thank him enough for filling in the gaps. I love training, but always suffered when it came to what is right to eat. But Sean made time to sit down with me and talked through what was right for my personal goals.

A lot of trainers in ordinary gyms will give you a program and expect you to just crack on with it, whereas Sean is with you every step of the way. Any questions are quickly answered and with detailed explanations. i cannot thank him enough for all the work he has put in so far regarding the course, and i am looking forward to seeing even more results on top of my weight/inch losses.

I'd recommend this guy hands down if anyone ever asked for nutrition OR/AND training advice!

I started working with Sean with the specific goal of losing 27lbs of baby weight. My daughter was 5 months old and I was discovering that this idea that breastfeeding just melts the baby weight right off, was a complete myth.



I was in pretty bad shape before having the baby, but afterwards I felt like I was in a completely new body that I didn’t recognise and had no idea how to deal with, so I decided it was time to get a professional on the case.



I was pretty sceptical when Sean first explained his nutrition strategy. I have a decent grasp of healthy eating (even if I don’t practice it) and am immediately suspicious of diets that eliminate entire food groups so, no grains, no dairy, no pulses really set alarms bells ringing for me. Added to that was that fact that I was exclusively breastfeeding my daughter and I didn’t want to do anything that would reduce my milk supply. Sean patiently answered all my questions and throughout the programme helped me tweak the diet to make sure I was getting the right nutrition.

As it goes, I would enthusiastically recommend this way of eating for any new parent, breastfeeding or otherwise. Prior to having a baby I had done Weight Watchers several times, with reasonable amounts of success, but the whole thing had always come unstuck a few months down the line when I suddenly realised that I was starving all of the time. Looking after a new born is demanding enough without thinking you might pass out from hunger at any moment.

I can honestly say that working with Sean the only time I was ever hungry was if I spaced my meals out too much.



The training sessions were varied and fun, and brutal at times, but as they’re so short, you’re always so near the end that there’s no point in giving up.

Doing three half hour sessions a week, I felt like I was improving my fitness more than I had when I used to do back to back gym classes 4 times a week.

Sean is a really knowledgeable coach, which was reassuring for me as I was working through a few niggles (dodgy knees and a weak shoulder) and it had been so long since I’d done any kind of exercise I didn’t know if I might not pass out at the first hint of physical exertion.

I really appreciated the encouragement and Sean’s particular way of getting more out of you than you ever thought possible, without you quite realising it at the time.



There were definitely challenges along the way. Compared to the student gym I had been a member of before, the eight week programme seemed a bit pricey but you really do get your money’s worth and more. Actually, once you’ve shelled out the cash it’s a great motivator because you’d better damn well get results!

There was also an impact on family life. My husband was pretty pleased about the amount of steak we were eating, but he definitely wasn’t up for a long term ‘lifestyle change’. We also started weaning the baby half way through the programme and it was clear that the paleo diet wasn’t going to be suitable for her – not until she had a few more teeth anyway.



The bottom line is, this strategy really works. I lost 26lbs in eight weeks (and I would have got the last one if it weren’t for Christmas getting in the way).

Now I just need the Spartan empire to expand to South Manchester so that I can keep up the good work!

I started CrossFit at Train Manchester six months ago and was instantly hooked. Within weeks I felt stronger and fitter and slowly felt the fears I had about weight-lifting start to disappear. TRAIN is an inspiring place with wonderful coaches and teaching and some serious athletes to show you how it’s done. For anyone serious about getting fit, I can’t see a better route, with the variety in movements and intensity pushing your boundaries in your strengths and weaknesses. But as a relative newbie, that variety which was so core to my progress was also a bit of an obstacle – I found myself dipping into some of the core skills here and there, but without enough consistency to feel myself making good progress in some of the skills I really wanted to do better at.



So towards the end of the year I toyed with the idea of getting some PT sessions to work towards those goals, but it took some time before I got round to doing anything about it. Partly because I felt I was getting so much out of the classes on their own themselves, and partly because I was worried about the extra cost. But early in the New Year I realised that if I really wanted to take CrossFit seriously then this was the commitment I needed to make. So I approached Sean to see whether he would work with me. Three months into my CrossFit experience, I appreciated the fact that Sean never assumed that I knew or remembered all of the movements and skills. He took the time to break everything down in all the classes, and while sometimes I was eager to speed ahead, when I reflected on this I realised how important it was in resisting the temptation to go heavy before getting the foundations right.



Sean and I met to discuss what I wanted to towards and we decided that we’d work on pull-ups, which would give me the strength that would translate into all of my other skills and movements, as well as the dreaded Double-Unders which I was determined to conquer. Eight sessions in and I am absolutely thrilled with my progress – so much so that I wonder why on earth I didn’t do this earlier. I’ve been doing one session a week and Sean has put together a diverse and challenging programme. It has been a revelation to see how quickly this has paid off – within a couple of sessions I could do a few kipping pull-ups unbroken, and come the CrossFit Games I was thrilled to find out that I could also do chest-to-bars and weighted pull-ups too. My new muscles have also really paid off in other areas and I have seen my PBs going up in pretty much every lift. My double-under progress has been less amazing, but Sean has persisted with my seemingly random DU style that initially had him baffled! Each week he came in with a new thought about what we could try next and (fingers crossed) we think he nailed where I was going wrong this week and with a bit of practice hopefully I will be seeing similar progress there too.



Over the last few weeks I have turned into a complete fitness bore, but these new discoveries have had me literally walking on air. The pay offs from Sean’s guidance and programming have gone way beyond my skills and reaped huge benefits in terms of confidence. I hadn’t realised how important that was, thinking before our sessions that it was predominantly technique and strength holding me back. While I still have a long journey ahead in continuing to build those, I have seen how much confidence can boost performance. If someone had told me before that having never done a chest-to-bar before I would manage 23 reps in the CrossFit Games 14.1, I would never in a million years have believed them. Now I am eager to try everything!



There are so many wonderful things about CrossFit – and one of them is definitely the fact that there is always progress to be made in becoming fitter, stronger, faster and learning new skills. I think it’s the challenge of that journey that is what keeps us hooked. But I had reached the stage where I was starting to feeling a bit lost and out of my depth because while I was seeing progress in fitness and strength, I felt so far from some of the skills with no idea of how to get to them on my own. Sean has been absolutely amazing every step of the way in his programming and coaching as well as in his commitment and enthusiasm. He has opened my eyes to my abilities as well my obstacles going forward and has made me genuinely excited about everything else I might be able to achieve in 2014. I don’t think that there is much I can say that expresses how thankful I am for that and would certainly say to others not to hesitate for as long as I did in taking that extra step if they feel in a similar position.

I met Sean one year ago and was very impressed with his knowledge and his eye for detail in the way he delivered his training. At the time I met him as a Crossfit coach and could tell he was experienced and knew his stuff. This gave me great confidence that what he he was asking me to do was correct and the best for me at that point in time. THis year I approached Sean to help me with some specifics I needed to train for. He was just the man for the job, a great help, always informative and actually was able to give me a lot of advice about my own Crossfit career.

Sean is a fountain of knowledge and is someone who I feel you can trust and has a genuine interest in your wellbeing.

I have trained with Sean since June 2013 but due to personal circumstances in the last couple of weeks I have unfortunately had to put my membership with him on hold for the time being.



I first met Sean in April 2013 at the Sale Infiniti Fitness 121 boot camp. I liked Sean straight away: he seemed to be very friendly and personable and I liked his style of coaching. He spent time explaining what we were doing and why, and he made sure everyone was doing the exercises correctly. Safety is of paramount importance to Sean.



After a lot of deliberation on my part (I thought it was a huge obstacle having to travel more than 5 minutes to get to a gym) I eventually signed up to Sean's strength & conditioning coaching and nutrition coaching.



I came to realise very quickly that Sean eats, sleeps and breathes his craft. His knowledge of exercise, anatomy, nutrition is very impressive. I love his style of coaching and his workouts, whilst being tough, are creative and enjoyable. Sean is a very good motivator.



You can mention something or make a comment on Facebook about something you might be struggling with and within minutes he will have posted a really appropriate and useful article or blog. Sean is very perceptive and responsive to his client's needs.



He doesn't know it but working with Sean has had a very positive and powerful effect on my life. He has given me the knowledge and tools that I need to head out on the journey towards optimum health and achieving a body that actually isn't so bad. He has helped bring home to me that only I am accountable for my success on this journey.



Since working with Sean I have lost 12.5lbs, 9% body fat and 8 inches from around my body. I am stronger and fitter and more confident about myself. Thank you Sean.....I hope to come back soon.

I first met Sean through my friend Carrie September/October last year as we started boot camp together, also my best friend Nicola recommended Spartan Boot camp to me who was also doing this at Sale on Monday evenings



After having my 2 boys (now 8 and 4) I had not got rid of my baby weight, and felt very self-conscious of my weigh and my size, I tried going to the gym, zumba classes, aqua fit and even power walking in the clough, but nothing was shifting the inches or weight. I did try going back to weight watchers but I lost motivation very quickly especially when I had bad weeks (which due to problems at home were nearly every week).



When my friend told me about boot camp and that there was a 6 week cycle costing £40 for 12 Sessions, I thought why Not try loads cheaper than the gym and there were no excuses not to do it once paid,



I did loss a few inches last year through toning plates and power walking as I needed to get into my bridesmaid dress for my best friend’s wedding, if boot camp would have been available then I would have been fitter and slimmer



My first impression of Sean was that he was very approachable, very passionate and knows his stuff where training and fitness is concerned. I have lately being talking to Sean about nutrition and he deffo knows his stuff when it comes to Good Foods and gives you advice when you are going wrong



Sean always gauges your strengths and weaknesses and gives you what he thinks you can deal with, if you can’t do a movement he will give you something else Sean will show you better techniques in your movements/fitness (especially when it comes to the air squats and Handstand Holds ). Sean is not like the military boot camps you see on the TV, - Sean will push you when you need it so that you reach your goals,



My aim was to get fitter, tone up and lose a bit of weight, which I have done, the weight is a slow process but with Sean’s guidance I will get there quicker. Providing Stats each week gives you that extra pressure and motivation of getting it right and making the right choices. If it wasn’t for Sean’s training and nutrition I wouldn’t be where I am today. I am happier with my body and health and feel more motivated when it comes to my fitness :-)



I look forward to going each session, and feel gutted when I can’t make any of the sessions. I never felt like this when I missed the gym :-) I love the banter/laughs along the way in the classes which keeps it the fun factor :-) I've made a few good friends.



I would recommend Sean to anyone, he is very committed to your success, he’s very passionate and knowledgeable and gives you 100% all the time. Thanks Seaney here’s to the next cycle of boot camp

I first met Sean at Train Manchester, where I have been a member since July 2012. Sean is one of the coaches there. I was new to CrossFit, and soon I was hooked. CrossFit changed my body in a way no other type of exercise had in the past, and I was really pleased with the results. Apart from one area... my stomach! That's where Sean came in. I gave Sean a tough goal- in 8 weeks before my holiday of a lifetime to New Zealand, my aim was to have a stomach I was proud to stroll around in a bikini with!



I'd seen first hand the results Sean was having with some of the other girls in the gym- they were literally leaning up in front of my eyes- and I wanted in! In lots of ways, I knew whatI was doing wrong- it wasn't rocket science; an unhealthy obsession with dried fruit, cheat weekends that started on Friday lunchtime and ended on a Monday morning... Yet on my own I wasn't changing anything. I knew the basics of clean eating and Paleo and actually a lot of my mid week eating was pretty good- but just not quite good enough.



Working with Sean gave me a set of rules, a framework, which worked really well for me At the start, I stressed over everything- if we were going out for dinner, what would I eat? What was in salad dressings? People putting milk in my tea... But in time, with Sean's support and constant advice, I started to relax into it, and realised it was all about sensible choices. All the time (not just Monday to Friday!). The most amazing thing for me though, was that I was losing weight, losing inches, and losing body fat- and I WASN''T HUNGRY! I had literally spent the last 5 years of my life, thinking about food all the time. Never full, finishing one meal and already thinking about the next. Making sure that my meals were giving me what I needed, was the best thing about the whole experience. Which is why, after an incredibly indulgent 4 week holiday, I will be back clean eating for 2014 and I know that it won't be a hardship in the least. It will make me feel great, and hopefully with some hard work and determination, I'll get to sub 20% body fat and maybe even see some abs!



And if I don't- that's fine too. I've learnt some much working with Sean that I actually feel for the first time (I'm 30 years old!) that I'm in control and not food. My genetics are against the stomach of my dreams, but thanks to Sean (pre holiday!) I was the closest to it I've ever been in the past!

After starting Spartan bootcamp (St Matthews, Moston) at the end of last year I've seen a vast improvement in my fitness and strength. This wasn't achievable through attending ordinary gym classes and running alone. I've learnt a lot more about technique which has flagged up the disadvantages of other activities I've previously tried. The Bootcamp sessions offer varied intense workouts and promotes team ethic as well as individual goal setting. At the end of each class I feel like I've accomplished something which keeps me motivated to come back and do it all again...even if I can't walk for 2 days after ;) Thanks bro x