Coach Swaile

27/10/2023

And so the planning begins for . Plank page ready to programme for 16 weeks.

Reflections on Birmingham......
1) Overall was relatively pleased with the time given the immediate lead up to the event.
2) was 30s slower per 1k on the runs than I would have liked.
3) Sled Push and Pull and burpees strangely weren't as bad as I'd imagined.
4) The ski and Row were pedestrian
5) Wall balls were pretty grim, worse than I imagined.

Plan for 8 weeks is to work predominantly on the physical capacities required for the event, nothing too 'hyrox' specific at this stage. Essentially get stronger and improve my aerobic endurance. The key is to ensure availability and readiness to train, thus being able to train consistently is key. I have a history of LBP so I found spending a portion of time focussed on this really helped leading up to Birmingham.

For some reason this event has really resonated with me, loved Birmingham and can't wait until Glasgow !!

22/10/2023

More Hyrox photos !!! Was my first and to say I was nervous was an understatement. Preparation wasn't great but was overall pleased that I dragged my arse around in 1.36 and survived to tell the tale. What a well organised event, loved it !!!

Loads of learning to take forward to the next, defo got the bug now.

21/10/2023

Hyrox Birmingham, what a blast !!! This is the wife's best photo 🤦‍♂️, great experience despite what the photo may convey !! Still time to sponsor via the link below.....

https://www.justgiving.com/page/peter-swaile-1691160446638?utm_medium=fundraising&utm_content=page%2Fpeter-swaile-1691160446638&utm_source=copyLink&utm_campaign=pfp-share

09/09/2022

We're moving !!!! Head over to where I'll be posting news about the move and any special offers over the next couple of months. Move date 1st Dec.

05/01/2022

Check Preet's story out. What an inspirational lady !! I had the pleasure of working with Preet leading up to the expedition last year. Really interested to see what she has in store next....get the feeling this may just be the start !!

BBC News - Army officer completes remarkable solo South Pole trek

Preet Chandi wanted to inspire other Asian women to "push boundaries" and leave their comfort zone.

11/01/2021

So I'm done. With some warm up movements and a bit of stretching after, 10-15 minutes maximum. Obviously this work load will increase over the next 6 weeks. I added a little load for squats and subbed in a kettlebell single arm row as I've got access to some weight at home. Let me know how you all get on. Good luck 👍

11/01/2021

Morning everyone, ok so if you've expressed an interest in joining me over the next 6 weeks heres some videos to familiarise yourself with the exercises.
Check out my last post for details of the challenge. Dont forget to post on this page when you've done. Good luck 💪

Squat Tutorial
https://youtu.be/iYHQRmhsysw
Push Up Tutorial
https://youtu.be/u729yK5AHdg
Lunge / Split Squat Tutorial
https://youtu.be/RfxFttPdqqY
Towel ISO row
https://youtu.be/4NnteCifzOQ
Butterfly Sit Up
https://youtu.be/TgzNsFmTQwg

Tutorial detailing how to squat effectively.

07/01/2021

So once again we find ourselves in Lockdown !!! I'm going to be honest the thought of doing home workouts again doesn't exactly fill me with excitement. So here's the plan, I'm after some volunteers to join me in a simple exercise plan for the next 6 weeks. Starting MONDAY. Its Free and isn't going to take too much time. Essentially its so I (and you) can stay accountable, encourage one another and maintain some level of fitness when we emerge out of the other side of this.

Heres the plan......
3 x a week (Monday / Wednesday and Friday)
The following exercises;

Squat
Push Ups
Split Squats *
Towel Rows #
Butterfly Sit Ups

Week 1 3 x 5 repetitions of the above (*each side # seconds instead of reps)
Week 2 3 x 6
Week 3 4 x 5
Week 4 4 x 6
Week 5 5 x 6
Week 6 6 x 6

If you want to add weight to those movements go for it, if you want to change the movements and or reps thats also cool. This is more about staying accountable and doing something positive for your health and wellbeing over the next 6 weeks. I will be adding videos of these movements to this page so keep an eye out.

I will be doing this workout plus some other bits and pieces.

If you're interested let me know. All I ask is that we post on this page when we've done the workout, text or images or videos would be great. Remember this is about being accountable and helping each other 💪

31/12/2020

And that's a wrap for 2020. At least 1 mile run every day for the year.

Total distance 778km
Total time running 61hrs 2mins
Total Runs 373

I started this challenge on Jan 1st 2020 for a number of reasons. Firstly I needed a challenge and work best when I've got something to aim for. Secondly I'm always preaching about consistency so though it was about time I at least attempted to demonstrate this myself. How hard can it be to commit to 8-15 mins exercise per day ?? (Turns out quite hard) And thirdly I used to love running, was alright at it several years ago but for one reason or another hadn't done a great deal up until this point. Secretly I thought I'd get really good again and be able to match some of my PBs from years ago. Funily enough I still feel heavy legged, lethargic and no better than when I started on Jan 1st 🤣

On reflection 1 mile per day isn't much at all in the grand scheme of things, in fact its pretty measly. However its enough to be a pain in the ass. I've had a few runs that my watch didn't record so I had to do them twice, or id forget to press start on my watch so had to do them twice. Or managing an injury (ni**le) or the times when I'd be sat on the sofa in the evening then suddenly remembering I had to do a run. All in all a good challenge, one which I'll probably carry on into next year too, with some modifications. Watch this space.

17/12/2020

Its been a while since my last post, sorry !!! Anyway happy to say been busy with coaching amongst other things. Great to see Alex and Gav yesterday, both golfers at different stages of their career putting in some hard work over the winter period ready to hit the ground running once the season kicks off again.

If you'd like bespoke programming to help you improve your sporting performance I'd love to help.

18/09/2020

Hips and thoracic spine mobility movement prep for the performance golf programme this week. I programmed these for them remotely so obviously great to see them actually incorporating this into their practice. 3 x 10 minutes a week before they play = 2 hours per month or 16 hours of dedicated mobility work before next season kicks in. Using their time wisely.

01/09/2020

Great week coaching again, lucky to have some great clients and athletes who are constantly pushing themselves towards their goals. If you want to feel better, move better or perform better give me a shout and I'll be happy to help you 💪