SHIFT - online 121 coaching, and personal training

13/11/2025

💪 The Split-Stance Single-Arm Row with T-Spine Rotation: Strength That Transfers

Strength isn’t just about how much weight you lift — it’s about how your body produces, controls, and transfers force.

The split-stance single-arm row with thoracic spine (T-spine) rotation turns a simple row into a full-body lesson in control, mobility, and functional power.

Why it matters:

1️⃣ Split-Stance Stability
Lock your legs and brace your core. Your spine resists rotation while your arm moves — building isometric control that transfers to sport, martial arts, and everyday life.

2️⃣ Functional Strength
Life doesn’t happen with feet together. Pulling from an asymmetric stance mirrors running, striking, and twisting movements. Strength you build here actually transfers.

3️⃣ Anti-Rotation + T-Spine Mobility
Add a controlled rotation at the top of the row. Your upper back moves while your lower body resists. This develops rotational power, posture, and upper-body mobility — all under load.

4️⃣ Shoulder & Scapular Health
Pull shoulder blades back and down. Doing one side at a time exposes imbalances and improves shoulder mechanics while protecting your joints.

5️⃣ Cross-Body Coordination
Pull with one arm, stabilise with the opposite leg, and rotate through the upper back. This diagonal chain connection links upper and lower body, improving movement efficiency and athletic power.

💡 Coaching Cues:
👉Step into a staggered stance🦵
👉Brace your core — “spine tight, hips stable” 🏋️‍♂️
👉Pull deliberately, elbows close 🔑
👉Rotate your upper back at the top, follow your hand with your gaze 🔄
👉Lower slowly, switch sides, repeat with control ✅

10/11/2025

Grateful for a successful trip with Team U18 GB 🇬🇧

I get to do some incredible things as a national coach for the British Karate Kyokushinkai

With my old team mate and fellow coach we made our second trip to Vienna for the 2nd Austrian K.O.Cup with a small team.

They secured three golds 🏆, whilst displaying respect, grace, team camaraderie, laser-beam focus and fighting spirit.

A very proud and happy coach 🙂

Enjoy your moments .davies14 .sorgex and keep working with purpose.

04/11/2025

You adapt and grow through clarity and consistency.

When training has purpose, every rep becomes communication—your movement tells your body what to become.

Challenge yourself with intent, recover with respect, and let progress unfold through repetition and patience.

29/10/2025

Every time you walk, turn, throw, or react — you’re moving through multiple planes of motion. Yet, most people train in just one: straight up and down, forward and back. That’s only a small fraction of what the human body is built to do.

Training across all planes — sagittal (forward/back), frontal (side to side), and transverse (rotation) — develops real-world athleticism, coordination, and resilience. It strengthens your connective tissues, stabilises your joints, and builds control under movement, not just under load.

👉 Sagittal Plane: Think squats, lunges, presses. This is your engine room — producing forward and backward power.
👉 Frontal Plane: Lateral lunges, side planks, band walks. These challenge your stabilisers and improve balance and control.
👉 Transverse Plane: Rotations, woodchops, kettlebell swings. This is where you generate torque and fluid movement — the power behind every punch, throw, and change of direction.

When your training programme integrates these planes and the fundamental movement patterns — squat, hinge, push, pull, lunge, rotate, carry, and gait — you’re not just building muscles. You’re building systems that work together.

Integrated movement means your core connects your limbs, your hips drive your power, and your body learns to move as one efficient, reactive unit. That’s how you develop strength that transfers — from the gym floor to real life, to sport, to performance.

Because strength isn’t just what you can lift. It’s how well you can move, adapt, and express power in every direction.

Train across planes. Move with intent. Build the human machine, not just its parts.

27/10/2025

Keep showing up.

Strength isn’t built in the lift—it’s built in the repeat.

The magic isn’t in the new exercise, the perfect plan, or the latest hack.
It’s in showing up, focusing on quality, and stacking small improvements until they look like power.

Progress doesn’t shout. It accumulates.

25/10/2025

It’s always a pleasure. A few more left before the season slows down.

Another one done. Prepping for the England v Wales, KO Cup 🇦🇹 and East European 🇧🇬.

.sorgex .cody

24/10/2025

Develop Explosive — and Functional — Hip Power with the Kettlebell Swing Hitch

Explosive movement isn’t just for athletes — it’s for humans who want to move well. The hips are the body’s power centre, driving strength, stability, and functional performance in sport and daily life.

The Kettlebell Swing Hitch builds that power. It teaches you to generate force from stillness — training the hips to snap, not lift, and the body to move as one coordinated unit.

The Movement

The hitch adds a brief pause between swings — a controlled reset that forces you to reload tension and fire again. No momentum. No shortcuts. Just pure hip drive.

1️⃣ Set Up: Feet shoulder-width, hinge deep, spine tall.
2️⃣ Hike: Pull the bell back with intent.
3️⃣ Snap: Explosively extend the hips — glutes lock, bell floats.
4️⃣ Hitch: Catch the bell back in the hinge, pause, feel the tension, then go again.

Why It Matters

This is power you can use: faster acceleration, stronger strikes, better posture, more efficient everyday movement. The hitch builds control, rhythm, and force you can call on anywhere.

Strong hips = strong human.

16/10/2025

Single-leg work is non-negotiable for building real-world strength. 🦵🔥

Every step, stride, and landing in life or sport happens on one leg — not two, even for a split second.

Training this way develops the control, balance, and joint stability that turn strength into usable performance.

The single-leg deadlift is a great tool for this. It loads the posterior chain, builds hip stability, and demands balance, coordination, and intent.

It teaches you to own your movement — from the ground up — while exposing and correcting left-right imbalances that limit progress and raise injury risk.

This isn’t accessory work. It’s athletic work. When you move better on one leg, you move better, period.

Strong hips. Stable knees. Grounded control. That’s functional strength. ⚡

14/10/2025

Warm up with intent.

Your warm-up isn’t just about raising your heart rate — it’s about readying your system to perform. Every rep, stride, or stroke that follows depends on how well you prepare the body to move.

A jog and a few stretches won’t cut it. You need precision and purpose.

👉Controlled joint mobility – build usable range, not floppy flexibility. Each joint should move cleanly through the range you’ll need in training or racing.

👉Multi-joint movement patterns – prime the kinetic chain. Think hips, shoulders, and core working together, so strength and stability connect across the body.

👉Low-level plyometrics – light, springy, and sharp. Teach your body to absorb and produce force with control before you go full speed.

It’s not “warming up.” It’s switching on.
Move well → Move fast → Move strong.

P.S. Don’t just do burpees 💩🙄

13/09/2025

3️⃣ Weeks To Go 🔥 👊

Great to be able to help this crew hit the peak weeks for the British Open 2025.

Nice to work alongside as always.

31/08/2025

19/07/2025

One year ago. What a day. Still rocks.