Apd Training

Not waiting around.. want to be back in the 200 club. Here's 140 x10. 110 x 10 last week. 160 x 10 next week. Hoping to be back running soon. #gettraining #personaltraining #gym #strength #PCLrecovery

2 weeks after I ruptured my PCL. Pain is retreating and some movement is starting to return to the knee. Still can't walk yet however. Just in here doing what I can, trying to keep busy whilst I wait for my surgery. Pull ups, Bench, Dips.
Thank you to @completeactive.physio For speeding up the recovery process massively!
... Hope you're all having a good week #peace #injury #rehab #prehab #bench #dips #strength #personaltraining
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NEW PB: 51inch box jump wearing the 20lbs weight vest.
I normally perform jumps after legs not before and I will always add some form of weight to me unless it's single leg jumps or depth jumps.
Jumps are a great test of explosive strength, I use jumps to test if I'm getting faster on the rugby field. Bigger jump = more explosive = more speed
... #boxjumps #explosivestrength #jumping #rogue #crossfit #personaltraining #strength #performance #pr #theweeknd
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Banded RDL for Glutes.
When doing this exercise with the purpose of training glutes try follow these cues and see if it helps:
◾Think hips backwards/forwards not barbell up/down
... ◾Keep your back stiff. Rounding the upper back to gain a few more inches range of motion won't help target the Glutes any more
◾As you come up try to externally "skrew" your feet outwards
◾Set up with your feet slightly pointed out
◾ Hard squeeze at the top against bands
Let me know if it helps, contact me if you have any questions 😊
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First ever Muscle up! This is actually @hill_adam_ 2nd ever muscle up as the camera wasn't out the first time so I made him do again 🤣

4 kilos down since Christmas! Impressive transformation from @richardm_app swipe to see the results
We didn't use an over restrictive diet and we didn't do any monotonous steady state cardio!
Message me to find out how he did it and book a session 😁
... #gym #personaltraining #fatloss #muscle #health #transformation #transformationtuesday @ Complete Active
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"A chain is only as strong as it's weakest link." With that in mind, if you want to get stronger work on your weakest body part (quads, hamstrings, hips, lower/upper back) until it's not your weakness. Reassess and repeat.
This is the Zercher Squat and it targets the Quads and Upper back.

Great Rotational Strength exercise using bodyweight. The key here is to keep the arms locked still and only rotate the upper body to lower/raise yourself through the movement. The further away your hands are from your body the harder this exercise is. We performed 3x15 each side at the end of the session @lakey8 Complete Active TRX Training #gym #hockey #personaltraining #athlete @ Complete Active

Not much more incentive to improve your grip strength than the fear of falling 20ft.
#rockclimber #gym #grip #personaltraining #strength

Not all squats are created equal. This is part 2 on my last post. Where you place the bar on your body influences the muscles you're working.
Quick overview if you didn't know, from left to right.
... Front Squat: Quad dominant
High Bar Squat: Balanced distribution of load through lower body
Low Bar Squat: Posterior Chain bias (Glutes, Hamstrings, Back)
So next time you perform a Squat, Row, Press, Lift Ect.. pay attention to where you grip the bar and how you move it, to better target the area you're trying to work.
#squats #row #training
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Giving @richardm_app lower back a rest with chest supported rows. You can bias different muscles on the back with subtle changes to the angle that you pull.
For example, if targeting the upper back you would pull higher to the chest, with elbows flared wide (traps, rhomboids, rear delt)
... If you're trying to hit the Lats, you want to keep elbows tight to the body, pull down lower than for upper back and "tuck the elbow in the back pocket". The lat attaches to the arm so in order to fully shorten the lat, the arm needs to finish close to the body.
If you didn't know this, give it a try next time you're doing rows
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There's 7 types of strength: ●Maximal strength ●Speed strength ●Explosive strength ●Strength Endurance... ●Relative strength ●Starting strength ●Agile Strength
If you want to be more explosive you need to train speed strength as well as maximal strength.
A typical speed strength workout could look like: A1. Squats 50-70% of 1rm against bands 12x3 (Move the bar as quick as possible) 45 seconds rest between sets
B1. Stiff leg dead lift 3x8 90 seconds rest.
C1. Standing Lunges 3x10 60 seconds rest
D1. GHD 4x15 45 seconds rest
E1. Back Extension 3x20 45 seconds rest
30-40 weighted jumps
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Breaking Records! @hill_adam_ came to me and said he wanted to improve his rock climbing performance. ... We tested his maximum strict body weight pull ups. Day 1: 10 Pull Ups... Day 35: 14 Pull Ups That's a 40% increase on his PR in one month! 💪 This strength increase has shown in his climbing grade to go from a 6b to a 6c+! ... Thats a grade and a half increase in one month and some people go a whole year without changing grade.
Congrats Adam you deserve it for the hard work in and outside the gym. (Picture is banded pull ups)
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Current update as I'm going through the fat months. This picture was from this afternoon.
Body fat is at 9.5% according to the calipers. We used the 7 site measurement to calculate.
I'm not on a cut, I was definitely leaner earlier in the year. Right now I've been taking it easy and smashing calories trying to recover from Rugby injuries that have kept me from training/playing for about 8 weeks...... but I'm back now and happy to be training again.
If you have any questions about how I train or how I can help you, let me know 😊 #winterbod #personaltraining #dieting #performance
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It's important to train muscles through their fully shortened and lengthened positions, especially if your goal is hypertrophy.
Here @jessicajanegal is performing the tricep extension overhead, lengthening the tricep completely.
Give it a go next time you're hitting triceps in the gym @ Complete Active

There is little benefit in taking an amino acid supplement as long as you're getting enough protein in your diet. • Plus, amino acid supplements typically contain very small amounts of amino acids compared to sources of protein. Here's how one supplement stacks up against 4 ounces (110g) of lean ground beef

CAFFINE & CARBOHYDRATES POST WORKOUT.
Post-exercise Caffeine Helps Muscles Refuel.
Athletes who ingested caffeine with their carbohydrates had 52% more glycogen in their muscles four hours after finishing intense exercise, compared to when they consumed carbohydrates alone, according to this study 2008.
... What this means is if you're doing 2 workouts in a day, you will have much more energy for your second workout and you will be less likely to hit a wall half way through, if you consume caffine with your carbs.
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This was a quick 2 month transformation and anyone can do it! 4, 10 and 20 week personal training packages available on my Facebook page or contact me here with any questions 😊 @ Complete Active