The Functional Trainer

Do you ever occasionally feel as though everything that you're told is an intricate system of lies and truths that whirl around in a spiral of fact and fiction, accepted and rejected? If your answer is no then surely, you're in on the cosmic joke. More often than not we find fads and what exactly is socially acceptable at the time moving in and out of popularity in the public sphere and there's nothing we can do to stop it. 1. Carbs are the enemy 2. Crunches 3. Don't eat at night 4. No Pain – No Gain 5. ‘Toxins' 6. The Gluten-Free Diet For All In this Information Age the media messages we are exposed to are constant and virulent, affecting everyone who has ever read a magazine, watched television or surfed the web. They dictate the way we live our lives but how many of these are even true? They're more than likely backed by commercial interests that we don't even see. But we've got your back. In our The Functional Trainer podcast you'll find a list of the most potentially damaging myths perpetuated as reality in terms of the fitness and nutrition world. Our health rests on how we train and what we put into our bodies so get the facts before starting on your journey. 

In the digital age there is a wealth of information available to us, allowing the discovery of new things about ourselves, our fitness and our nutrition. But sometimes, it's hard to sift out the useable information from the fog of fad diets and unproven speculation. As we're in the business of optimising your nutrition and diet habits we've taken it upon ourselves to debunk the main myths floating around the industry. the 10 myths are: Eggs Are Bad For Your Heart Wholegrain Foods Are Good For Everyone All Fats Are Bad You Need To Starve Yourself To Lose Weight Carbs At Night Make You Fat Cooking Protein Changes Its Value Eat Small Meals All Day Nutrition Labels Are Always Accurate Low Fat Is Better Fad Diets Work To Keep Weight Off 

Before we begin, we would like to clarify something - Branched chain amino acids are ESSENTIAL AMINO ACIDS (EAAs). In fact, the BCAAs are just 3 of the 9 EAAs. But please note, an EAA supplement should contain an abundance of BCAAs, otherwise it is not a full spectrum EAA supplement.  If you are interested in how to get the most out of EAA and BCAA supplements, listen on as we explain the science behind essential amino acids as performance enhancing agents.  We will talk about the follow:What are the EAAs?  So why have a standalone BCAA supplement?  What makes BCAAs so “special”? BCAAs and Brain Function Immune Function Muscle Recovery and Muscle WastingIf you want to maximize buildingWhen is the best time to take BCAAs and EAAs? References: Curzon G, Friedel J, & Knott PJ (1973). The effect of fatty acids on the binding of tryptophan to plasma protein. Nature242, 198-200. Blomstrand E (2006). A role for branched-chain amino acids in reducing central fatigue. J Nutr136, 544S-547S. Blomstrand E, Hassmen P, Ek S, Ekblom B, & Newsholme EA (1997). Influence of ingesting a solution of branched-chain amino acids on perceived exertion during exercise. Acta Physiol Scand159, 41-49. Calder PC. Branched-chain amino acids and immunity. J Nutr. 2006 Jan;136(1 Suppl):288S-93S  Shimomura Y, Yamamoto Y, Bajotto G, Sato J, Murakami T, Shimomura N, Kobayashi H, & Mawatari K (2006). Nutraceutical effects of branched-chain amino acids on skeletal muscle. J Nutr136, 529S-532S. Blomstrand E, Eliasson J, Karlsson HK, & Kohnke R (2006). Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise. J Nutr136, 269S-273 Jackman SR, Witard OC, Philp A, Wallis GA, Baar K, Tipton KD. Branched-Chain Amino Acid Ingestion Stimulates Muscle Myofibrillar Protein Synthesis following Resistance Exercise in Humans. Frontiers in Physiology. 2017;8:390;  Tipton K. D., Rasmussen B. B., Miller S. L., Wolf S. E., Owens-Stovall S. K., Petrini B. E., et al. Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise. Am. J. Physiol. Endocrinol. Metab. 281, E197–E206; 2001; 

One of the most underestimated nutrients is proteinGood Sources of protein All food made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts and seeds are considered part of the protein group.  Complete or ideal proteins explainedPeople can produce some amino acids, but must get others from food. The nine amino acids that humans cannot produce on our own are called essential amino acids. What is a High-protein diet It's recommended that 10 to 35 percent of daily calories come from protein.Are Protein shakes good?“Supplements are for supplemental purposes only,”And our 6 tips on eating protein

Choosing a diet to suit your body can be a difficult choice, however, there is in fact only 3 types of diets out there, the Mediterranean diet, Low Carb diet, and Low Fat diet. All other diets on the markey are just a variation of these 3 main diets.So, how are these 3 diets different and why should you choose one over the other, we take a simple look at the different maco needs from each diet and what sort of foods are more suited to each diet type.Discover what is best for you body through our podcast.

Olympic Sports Therapist Richard Watson talks about self confidence plus: How Self-confidence in sport is defined;  His Six key elements contributing to self-confidence in sport are outlined;  and my Practical exercises to boost self-confidence in sport. When athletes feel confident, they are more readily able to turn sporting potential into superior performance. Conversely, when they feel unsure of themselves, the slightest setback or smallest hurdle can have an inordinate effect on their performance. Several psychologists explore the nature of self-confidence and presents a theory underlying the causes of self-confidence in sport. They also review recent research and provides some powerful techniques that you can apply to enhance your own confidence.For many athletes, an explanation of the concept of self-confidence is hardly necessary as they know intuitively what it is. Indeed, self-confidence is so palpable in some athletes you can almost reach out and touch it. Their confidence is reflected in everything they say and do, in what they wear and how they look.There are two main theoretical approaches to sport confidence; one is Robin Vealey's model of sport confidence and the other is Albert Bandura's self-efficacy theory. Bandura's theory was amended by Deborah Feltz to form a sport-specific version while I have adapted it even further to suit the applied nature of this podcastHear my six sources of self-confidenceHow being involved with the success of others can boost confidence A good example of this phenomenon came at the 2004 Athens Olympics when Kelly Holmes outstripped expectations to win two gold medals in the 800 and 1,500 metres. Immediately after Holmes's second gold medal, the Great Britain 4 x 100-metre relay team took to the track for a final in which they were the rank outsiders. The Brits romped home ahead of a formidable USA quartet to secure the third of the team's golds. Significantly, each of the American sprinters had won individual medals in either the 100 or 200-metre events at the Athens Games. The British sprinters attributed their extraordinary success to the mental boost they had received from seeing their team-mate Holmes winning her second unexpected gold. Listen to my Five exercises that will boost your self-confidence Exercise 1: Confident situations and situations of doubt Exercise 2: The spotlight of excellence Exercise 3: Positive self-talk Exercise 4: Exploiting weaknesses in your opponent Exercise 5: Using the power of sound Summary This podcast and previous cast should have convinced you that self-confidence is not solely in the hands of fate. Even when Lady Luck isn't shining, you are the person responsible for determining how confident you feel in a sporting encounter. Ideas for promoting confidence range from the simple principles of understanding what causes confidence to wane, to the techniques of visualisation and positive self-talk. You have also learned how to adopt a ‘can-do' attitude, exploit weaknesses in your opponents and use inspirational music to raise your game.References Handbook of Sport Psychology (2nd ed) 2001; 550-565 Psych Review 1977; 84:191-215 Cognitive Sport Psychology 1984; 191-198 Sport Psychology: Theory, Applications, and Issues (2nd ed) 2004; 344-387 J Psych 1972; 81:69-72 Cog Therapy Res 1979; 3:205-211 J Sport Psych 1979; 1:320-331 J Sports Sci 2007; 25:1057-1065 J App Sport Psych 2004; 16:118-137 Hellenic J Psych 2006; 3:164-175 The Sport Psych 2006; 20:94-111 Res Q Exerc Sport 2006; 77:263-270 Anxiety Stress Coping; in press Proceedings of the 2007 European Congress of Sport Psychology, Halkidiki, Greece; in press

Depression in general can cause major health and lifestyle problems but why should it affact those people that seem to have all? Just because you have money and weath doesn't mean you won't suffer with depression.In this podcast we take a brief look at the causes of depression and how we can combate them in relation to the sporting arena. We look at some key techniques on how to develop coping methods.Remember you should never be alone if you think you are suffering with depression, seak help from your doctor.

Applying self talk for sports performance is all about how you can develop that winning focused mindset, discover my key training techniques on developing the right focuse using positive self talk.Go in to training or events with a more positive thinking and gain more benefit from your sports.

 If you are an athlete who would like to be more confident, and want to learn how to develop your confidence, listen to my podcast A confident athlete has the belief that they have what it takes to be successful no matter what is happening on the field of play. Their thoughts are positive, in the moment, and directed to the task at hand. By focusing on their strengths, believing that they can make a difference in the outcome of the game, and staying in the moment they create confidence. The combination of confidence and a positive mind set allows the athlete to meet the demands of the game head on.  Discover my key points on developing confidenceAn intense athlete performs with purpose, single mindedness, and laser focused energy. One common misconception surrounding intensity is that there is a magical point of intensity that leads all athletes to great performances.Learn my skills on focusing your intensity in a positive way and become the athlete you want to be.

Being a successful athlete is about more than just physical strength and agility — your mind plays a key part in your winning performance. You can use sports psychology techniques to build confidence and improve your focus. In this podcast we will look at:Know what you need to focus on.Focus on what you can control.Stay relaxed under pressure.Use cue words. Develop effective routines. Use mental imagery. Rate your focus daily.Sports psychology can help athletes looking to improve their confidence. You may be the strongest, tallest, most powerful athlete on the field, court, or track, but if you aren't confident in your abilities, you'll have trouble reaching your goals. Work on improving your confidence just as you work on developing your sport-specific skills, and your performance will soar. Developing techniques such as:Realize that confidence fluctuates. Focus on yourself, not on others.Focus on day-to-day success.Concentrate on the process, not outcomes.Focus on what you're doing right.And finally, coach yourself to improve. Discover ways to help coach yourself with sports psychology skills to develop you mental toughness.

So why do people want to improve their skills? Why do marathon runners continue despite pain? In other words what motivates people? We look at what motivation is, how it works, and how to improve it through goal setting and self- efficacyMotivationGoal settingself efficacyself confidence

In sports psychology there are a number of approaches in efforts to help people continue participation in sports activities or why they withdraw. In this podcast we talk about the use of imagery and self talk as great tools to help maintaining participation and improving performance.We talk about why they are importantAnd how we can use them in strategies to improve our performance in sport.

The pressure of competition can pep up and improve an individual's performance or damage it. We can experience apprehension, sweating palms or worry about how we will perform. If we can find out why this happens, then we should be able to improve performance.We will look at 3 main areas that affect performance:ArousalAnxietyStress

My 11 guides to self-help improvement, listen to my podcast to discover some self-help advice I've learned over the years from many books.I've condenced these books in to 11 simple ideas on how to improve and help your self-help welbeing.

Discover techniques and thought process on how to motivate yourself for your sport, you maybe an athlete or coach but you need to train the mind as much as your body to reach your goals.In my podcast i have detailed several ways in which you can achieve motivation.

Normalized Power is a great way to see how hard you have worked for a particular cycle ride, NP provide the information you need to discover the right intesity regarding your training.In this podcast we talk about what Normalized Power is.And how to use Normalized Power to gain the most benefits

While meat and fish are usually the go-to ingredients for a protein fix, more and more people are switching to meat free diets or introducing meat free recipes into their meal plans, so it's important that your nutritional diet plans can meet your your fitness demands. Listen to my 9 Go To protein sources to discover how to customize your meal to boost your protein without having bland mealsThese are just a handful of suggestions, other options are available just make your choice.So don't be mistaken in thinking that a vegetarian diet lacks the protein needed for your diet, there are plenty of veggie options packed with protein and in many cases, offering a healthier alternative to meat.

It's time to wake up and smell the CoffeeCaffeine is one of the most heavily researched and beneficial ergogenic aids available. Discover more...The ScienceThe American Alliance for Health stated that there are three ways that caffeine may provide ergogenic effects. How much caffeine should we drink?What is the suggest ammount of caffeine per kilo of body mass for  better performance? we tell you.Speed and Power in Long Term ExerciseThere have been few studies conducted to evaluate the effects caffeine has on speed or endurance event.Muscle energy If you have 66% more fuel for the next day's training or competition wouldn't that interest you.Discover all this and more, listen nowMore podcasts at www.apachebrave.co.ukReferencesANTONIO, J. (2004) Caffeine: The Forgotten Ergogenic Aid. Strength and Conditioning Journal, 26 (6), p. 50-51APPLEGATE, E. & GRIVETTI, L. (1997) Search for the competitive edge: A History of dietary fads and supplements. The Journal of Nutrition: 1996 ASNS Symposium Proceedings , 127 (5), p. 869-873BEAVEN, C. et al. (2008) Dose Effect of Caffeine on Testosterone and Cortisol Responses to Resistance Exercise. International Journal of Sport Nutrition & Exercise Metabolism, 18 (2), p. 131-141Caffeine Aids Athlete Recovery (2008) Australasian Science 1 Sep. 2008: ProQuest Education Journals. ProQuest. Karl E. Mundt Library, Madison, SD. 29 Jan. 2009 http://www.proquest.com/CLARK, N. (2005) Caffeine and Performance. Palaestra 1 Oct. 2005: 46. Research Library. ProQuest. Karl E. Mundt Library, MadisonGRAHAM, T. (2001) Caffeine and Exercise: Metabolism, Endurance and Performance. Sports Medicine 31 (11), p. 785-807.JENKINSON, D. & HARBERT, A. (2008). Supplements and Sports. American Family Physician , 78 (9), p. 1039-1046.McNAUGHTON, L. et al. (2008). The effects of caffeine ingestion on time trial cycling performance. Journal of Sports Medicine and Physical Fitness , 48 (3), p. 320-325.POWERS, M. (2004) "Safety, Efficacy, and Legal Issues Related to DIETARY SUPPLEMENTS", Strategies , 18 (1), p. 30-34.SINCLAIR, C. & GEIGER, J. (2000) Caffeine use in sports: A pharmacological review. Journal of Sports Medicine and Physical Fitness , 40 (1), p. 71-79.WALLACE, S. (2006) A Comparison of Caffeinated Drinks [Photograph] [WWW] Available from: http://biolife.files.wordpress.com/2008/04/caffeinated-drink-comparison.jpg [Accessed December 4,2009]

 There has been a huge increase in interest in cycling over recent years as more people become aware of the health and fitness benefits' cycling achieves, as well as its advantages as a fast and economical means of transport. There has also been a rise in studio cycling and has been identified as one of the most popular group exercise formats in clubs worldwide. We look at several different areas to help improve your cycling, such as:CadenceGearingPowerTechniqueThe benefits of outdoor and indoor cycling, how they differ and what you can gain from each session or training.

We take a look into the nutrition science behind nutritional recovery, giving you practical advice that you can apply to your own riding.The three R'sWhen it comes to post-exercise nutrition, you may have heard of the three ‘R's of recovery:Refueling, Repair, and RehydrationRefueling for Cyclist looks at different situation about what you've done, what you have next and when you are next riding, all these things are important to refueling

This is why diet and nutrition plays a vital and pivotal role in performance, eating the right food at the correct times will help achieve your targets throughout the season. Practicing with different foods to optimize your performance will help you feel more ready for “race day” events. Depending on what type of training and cycling you do will dictate your diet, finding the right balance will play a key role in your performance. A Training Diet Frequent meals and snacks can help meet energy and carbohydrate needs when requirements are high.Hydration needs for road cyclingRoad cyclists should aim to drink enough fluids each day to replace fluid losses, adapting their fluid intake to factors which impact fluid losses such as temperature, wind, sweat rate, training intensity. What to eat before cyclingChoosing the right foods beore events is vital to good performanceWhat to eat and drink while cyclingThe all important choice of what and when to eat while cyclingPost-race recoveryThe final part of the jigsaw, how best to recover after cycling.Need help planning your cycling season, races, training or diet then contact us at www.apachebrave.co.uk

Should you? Shouldn't you? There's much debating about the effectiveness and necessity of strength training for cyclist. It is vital that strength training be added regardless of age, the benefits will enhance your cycling ability and your overall enjoyment of the sportResistance Training and Weight Training Enhance CoordinationWhether you are doing body-weight resistance exercises, lifting free weights, or using rubber tubing, there are balance and coordination components to your movements. This develops and maintains neural pathways for proprioception and balance, and it develops small muscles that help your stability.  Strength training increases your optionsThis is crucially important for lifelong cyclists. Cyclists have extremely well developed aerobic engines, yet very underdeveloped musculoskeletal systems for any sport other than cycling. Strength training keeps you in the game In my experience, well-rounded athletes are able to be more consistent in their sport-specific cycling training because they spend less time sidelined by soreness and injury caused by being unprepared for activities of daily living. The position of a cyclist is an unnatural position for the human body to stay in for a period of time; hyper-extended neck, rounded back, and shortened hip flexors all add up to a poorly developed posture for every day life. This is another reason cyclists should program strength training in to their training schedule. All professional athletes from all sports will spend time in the gym, correcting muscular issues and building strength training as part of their daily routine.But, does Strength Training make you Faster?So, does strength training make you faster on the bike? Probably not in a direct sense. Even though squats, for instance, use the same muscles you use to push on the pedals, the rate of force production is far slower during a squat than it is during a pedal stroke. You don't squat at the leg speed of a 90rpm cadence. However, in an indirect sense, the fact that strength training makes you a better-rounded athlete, increases the range of activities you can participate in, and increases your chances of exercising on a more consistent basis, means you can apply a greater training stimulus more frequently than you could otherwise. And that can definitely make you a faster cyclist.Strength Training for cyclistsIn conclusion should cyclist incorporate strength training in to their workout schedule? In my opinion there is no doubt that strength training should be a regular training regime, especially during the off season, Re-addressing postural and muscular issues during the off season and then focusing on building strength is vital if you want to have a good cycling season ahead of you. It really doesn't matter what type of cyclist you are, whether that be a road racer to sportive rider it really doesn't matter, what matters is that you are in the best shape at the start of the cycling season. To be the best cyclist you can you need to train wise and train complete.

Descending is an inevitable part of riding your road bike, it's a necessary skill to develop. Many riders are fearful when descending, while others lack the skills to fully take advantage of a good dip in the road. Some riders may just want to further their skills so that during a ride they can take full advantage of any decline.So as well as developing your skills with my handy tips, I'll aim to build your confidence and turn you into an accomplished descender. Relaxing Tension in the shoulders and braking into the corners" are the two biggest mistakes in amateurs when descending, and my number one tip to a new road rider is to relaxGet Low Getting low on your bike while descending serves two functions. Firstly, it will reduce your frontal profile which will improve your aerodynamics enabling you to hold speed throughout the descent.Look ahead How far ahead should you be looking? "You should always be looking at where you want to go, where you want to exit the corner or in a straight line 30 metres up the road.Push on your outside leg This is a specific skill that you need to practice to the point when it becomes automatic.On or off the seat? Referring back to the aim of getting your centre of gravity as low as possible, it's best to stay in the seat.The shortest line The safest and fastest way through a corner is also the shortest.Descending isn't a time for rest Well, it's a great time to recover but it's not a time to completely stop pedaling and rest. If you were to stop pedaling on a long descent, your legs will fill will lactic acid and end up feeling like cement blocks.You have two brakes, use them There are two brakes on your bike so use both when descending. This will spread the load through the bike evenly, helping you maintain balance and preventing your weight and centre of gravity from changing too drastically.Ride on the drops In addition to lowering your centre of gravity, riding on the drops will give you much greater control over the bikes handling thanks to better grip and less chance of your hands slipping if you hit a pothole or bump in the road. Riding on the drops will also give you greater efficiency when using the brakes as you'll have greater leverage than if you stayed on the hoods.Things to be aware ofHaving your brakes on too long: Constantly having pressure on your brakes will result in the braking surface overheating causing brake fatigue and eventually failure. This is especially the case for carbon braking surfaces. To avoid excessive heat build up, try pulsing the brakes to wash off speed or alternating between the front and rear. Take care in the wet: Braking becomes significantly compromised in the wet. The quality of contact between the braking surfaces is diminished, as a result, it will take you longer to slow you down. On top of that, traction to the road won't be as good, you won't be able to see as far ahead, you may have water sprayed in your face by another rider and it will be harder to grip the bars. As a consequence, take care in the wet, leave yourself enough time to brake appropriately and be extra cautious.Descending shouldn't feel like work: It should feel fluid and easy. If you are working too hard or concentrating too much, there's a high likelihood you're not descending as well as you could. Try to let the descent flow and again, practice makes this possible. Pick a descent you know well and practice it over and over to build your confidence to the point where you can get to the bottom safely, at good speed and with minimal effort.For more top tips on cycling or if you want to improve your fitness and skills head to our website www.apachebrave.co.uk

Why we should be exercising and staying fit during Covid-19 isolation period. There are many benefits to exercise not just physical ones but mental reasons too. In this podcast I examine and list many reasons why exercising is so important to our body and mind.Covid-19 has closed many countries down including the UK, the Government has indicated that people should continue to exercise, in this podcast I give you the reasons why staying healthy and keeping fit is so important.Want a FREE Home workout plan, visit my website www.apachebrave.co.uk and download one now

Hamstring injuries are prevalent in many sporting and training environments. They are the curse of many top athletes and urban warriors alike and have a horrible tendency to recur with monotonous regularity.In the past, rehab specialists and trainers may have fallen prey to the hypothesis that "if it keeps tearing, it must be tight and therefore needs a stretch."In this podcast I would like to pose a different hypothesis. One that looks at the length-tension relationships between the hamstrings at the back of the pelvis and quads and hip flexors at the front of the pelvis. We'll look at how this relationship can contribute to these types of injuries. Focus on different tests to discover what is happening at the pelvis, which exercises can aid our recovery and prevention of reocurring hamstring injuries.References(1) Kendall, McCreary,Provance, Muscles Testing and Function, Williams and Wilkins.(2) Paul Chek Seminars - C.H.E.K.Institute: Scientific Core Conditioning Seminar(3) Swiss Ball Training Seminar(4) Frank Netter, Human Atlas of Anatomy - CD Rom

Having a shaped, toned body is the primary goal for many gym-goers. However, many are fed countless ‘guaranteed-not-to-fail' strategies on how to quickly shed fat and attain the perfect look. Such mixed advice often leads to confusion, frustration, and a general feeling of ‘back to the drawing board.' we understand that every one of us is different, and a ‘one size fits all' approach just won't do. So, we've designed a healthy, sustainable and evidence-based guide filled with tips to help you efficiently and safely get the look you want.Regardless of age, genetics and ability, we'll help you educate yourself, providing expert dietary, training and lifestyle tips for starting to achieve your tone-up targets. FOLLOW MY 10 RULES TO SUCCESSFULL TONE BODYNo matter what level you're at, these 10 ‘Tone-Up' rules are easy to understand and just perfect for keeping your training on trackRESISTANCE TRAINING Incorporate resistance training into your lifestyle to achieve the desired aestheticsPROTEIN EVERY 3-4 HOURS Protein contains amino acids which are the building blocks for lean muscle growth and repairPORTION SIZES It's time to start getting more precise with portion sizes at every mealSWITCH UP THOSE CARB TYPES Make the transfer high sugary simple carbohydrates to slow-digesting onesMONITOR PROGRESS Ensure you're achieving results, but remember, patience is the key to successEDUCATION IS THE KEY Each macro-nutrient is metabolized differently even though they all provide calories. Proteins and carbohydrates provide 4 calories per gram, whereas 1 gram of fat provides 9 calories. Constantly eating fatty foods will make those calories rise through the roof, so keep your fat intake below 30% of total calories consumed, with 90% of this coming from healthy fats.CALORIE TRACKING Calculate your calorie intake so you know you're reaching your daily targetsFASTED WORKOUTS Nutrition and getting lean work hand in hand with regular exercisePOST-WORKOUT MEALS Feed your muscles what they need instantly for maximum gainsPLAN AHEAD Stay organized by treating your meal prep like your workouts!Visit my website to check out ready made fitness plans to help you on your fitness journeywww.apachebrave.co.uk

Improve your power, speed, strength with plyometric training, listen to our final part pf power to Plyometric training and discover how to plan your fitness training for year round succes.Learn about Complex Training; how complex training works and integfrating into your yearly plan.Individualize your training to your goals and targets.

In part 1 we addressed the concepts and qualities that factor into powerful performance. The biological and biomechanical aspects now become working parts of the process for activitaing athletic power.In part 2 we look deeper in to how and why we should include power training, as in other forms of stretch-shortening cycle or athletic training, it is important tofollow guidelines to ensure safety as well as proper and effective performance.We focus on basic aspects of training that are the key to good technique. We look at the SMARTER strength training process to gain maximum benefit from your workouts.

Part 1 of Plyometric exercises can be crucial for people who want to improve their strength and explosive power, as well as athletes who play sports that require quick bursts of pace, for instance.If you want bigger and stronger muscles then most of your training time should be dedicated to lifting weights. But you can reach your size and strength goals faster by also including some weekly plyometric work, which means doing more explosive bodyweight moves such as box jumps or clap press-upsWhat are they?While plyometric exercises can be done by beginners at a lower intensity, it is important to note that when doing more advanced variations you should have some degree of strength and fitness that has come from doing sports or working out due to the nature of these movements.In short, a plyometric contraction involves three consecutive phases:Eccentric Phase – a rapid muscle lengthening movementAmortization Phase – a short resting phaseConcentric Phase – an explosive muscle shortening movementWhy do them?The goal of plyometric exercises is to maximize muscle contraction, quickly, which increases the output of muscle power. In doing so, the strength of your fast-twitch muscle fibers increases along with their ability to exert a high amount of force in a short space of time.people who enjoy doing sports will see the most benefit from doing plyometric exercises as it is a power exercise that elevates the body's ability to perform quick movements. Whether it's a sprinter running flat out over a short distance or a footballer kicking a ball with as much power as possible, plyometric exercises will serve to enable them to do this to their maximal capability.Plyometric exercises are also beneficial to people undergoing rehabilitation or for limiting injury risk. This is because your muscles will become more flexible and accustomed to forceful movements. In short, the benefits of plyometrics can be summed up as:Improved storage and utilisation of elastic strain energyIncreased active muscle working rangeEnhanced involuntary nervous reflexesEnhanced length-tension characteristicsIncreased muscular pre-activityEnhanced motor coordinationHow do you perform them?Plyometric exercises can be performed in a number of ways that vary in intensity. You can start at the very beginning and as you build up your strength and flexibility you'll be able to see a steady progression in performance. Some examples of plometric exercises:Jumping JackSquat JumpsBurpeesMountain ClimbersConculsionPlyometric training has been shown to increase muscular power, speed, agility and strength. It is also an important component of rehabilitation and conditioning programs becausestretch-shorten cycleexercise actions that constitute plyometric exercises are a natural characteristic of human movements from activities of daily living to elite level sporting actions.Once you have mastered these, you can move on to combining and varying up your exercises. What plyometric exercises also offer is another way for you to train. All too often we see that people get bored of their routine in the gym, and this can occasionally lead to people stopping their training altogether. By adding difference to your workout you'll not only target different groups of muscles at different times, but present yourself with new challenges to overcome to keep your body guessing and ensuring that you don't plateau.visit our web page for your free plyometric workouts and read other blogs at www.apachebrave.co.uk

Fitness Training Slower for Maximum BenefitUsing MAF training, your heart rate will dictate your training and how fast you should go and not the other way round. The higher your heart rate, the more stress your body is under so by training with a lower heart rate, you are aiming to reduce stress.  Let me talk you through how MAF can benefit you and your fitness training.Benefits to MAF are:Your heart muscle gets stronger.Your mitochondria (the parts of cells that turn the sugars, fats and proteins that we eat, into forms of usable chemical energy) increases, which means more energy for your muscles.Your physical stress levels decrease.Since there is less stress on your body, you can train for longer. This is great if you are training for a longer endurance event.

Motivation directs behaviour – it organizes behaviour towards a particular goal state. It maintains behaviour until that goal is achieved. Learn some basic techniques to aid your distance running.We talk about:self-talkimagerysccampwe also look at whether you can be an introvert or an extrovert.If you want to read this full blog, go to my website www.apachebrave.co.uk

You have been intensely training for months, but you start to mention that you haven't slept well for weeks, and the stress is starting to get in the way of your performance. You may suspect you've overtrained, which is quite common among competitive athletes. Here, I talk about the Signs and Symptoms of Over-training, and the key ways you can help prevent or over-come problems from over-training.To read the full blog on over-training click here

German Volume Training (GVT) will shock your body into gaining lean muscle mass with its ability to place vast amounts of stress onto one motor unit (group of muscle fibres). Used by Olympic weightlifters and professional bodybuilders, GVT is world renowned for promoting hypertrophy; this means increasing cell size of skeletal muscle. Highly recommended by one of the most successful strength coaches, Charles Poliquin – GVT has been used time and time again for over 40 years in building muscle mass effectively in short time frames. Let me talk you through just how to benefit from GVT techniques. Want big muscles then listen to my podcast.You can read more about GVT and purchase training plans via my blog

Can DNA testing reveal if you are more likely to suffer with more or less inflammation after exercise? What food can help reduce your inflammation and enable you to return back to training quicker and reduce the risk of injury.Here I provide a few suggestions to improve your diet and help reduce inflammation and speed your recover, these simple ideas can help you gain maximum benefit to your diet, health and fitness training.Want to read more about DNA testing for your fitness and diet click here

Anyone who succeeds in a sporting background needs a backroom team to help reach their goals, discover my journey working with a polar explorer who was taking on a world first attempt at skiing to the South and North poles. Let me take you on the journey I took in helping an ultra athlete reach some amazing challenges.Discover more about my journey with Mark here

Looking at a few nutritional myths, The Functional Trainer tells you what really is going on with some common fitness and diet foods. Are eggs good or bad for LDL, can diet drinks make you fat?You can read the full blog on "truths about weight gain" here