Tier 1 Training & Rehabilitation Systems

10/12/2024

When building programmes, make sure you cover the basic movement patterns, that way you ensure that you hit all the muscle groups.

➡️ Lower body, bilateral ➡️(Quads, hamstrings, glutes)

➡️ Lower body, unilateral ➡️(Quads, hamstrings, glutes)

➡️ Upper body push ➡️ (Chest, shoulders, triceps)

➡️ Upper body pull ➡️ (Back, shoulder, biceps)

➡️ Core ➡️ (Abs)

Here’s AJ’s workout, the goal to build, strength, size and power for rugby, without destroying him.

Reactivity 🦘
1️⃣a) Step through MB chest pass
1️⃣b) Multi low hurdle to box jump
1️⃣c) 1/2 kneeling start, 5yd dash

Resistance 🦍🏋️‍♂️
1️⃣a) Safety squat bar
1️⃣b) Alternating incline DB chest press

2️⃣a) 2 DB Forward lunge
2️⃣b) Chin up

3️⃣a) Chest supported DB row
3️⃣b) Suitcase carry

⏩️ P.S. In my bio there are 2 ways I can help you .

1️⃣ If you live in Northamptonshire, and you would like me to help you, GET IN TOUCH and click on The Tier 1 Experience

2️⃣ ❗️FREE DOWNLOAD❗️ THE COMPLETE NUTRITION GUIDE.
A 12 module, habit based learning guide on how to get in the best shape of your life without dieting. 🩲👙

04/12/2024

I’m always thinking how to build a program that ticks all the boxes within 60min so that you don’t have to spend your entire life in the gym.

Therefore I build time efficient programmes that tick these boxes.

✅ Joint friendly
✅ Builds strength and or muscle
✅ Builds athleticism
✅ Bullet proofs the body

Supersets/trisets are extremely time efficient and also proven to ramp up calorie burn.

Contrast training by pairing a strength lift with an explosive movement is a way of building athleticism into the programme.

Reducing or avoiding barbell exercises and instead using DBs and Trap bars are generally more joint friendly.


Here’s the OG athlete, Cockers!!

Resistance/Power 🦍🚀
1️⃣a) Trap bar deadlift
1️⃣b) Broad jump to 5yd dash
1️⃣c) DB Chest press

2️⃣a) Chin up
2️⃣b) 2DB Rear foot elevated split squat
2️⃣c) Reverse crunch to dead bug

Resilience 😅🏃‍♂️
3 rounds of
1️⃣ Lateral jumps x 10e
2️⃣ Ski erg 20kcal

⏩️ P.S. In my bio there are 2 ways I can help you .

1️⃣ If you live in Northamptonshire, and you would like me to help you, GET IN TOUCH and click on The Tier 1 Experience

2️⃣ ❗️FREE DOWNLOAD❗️ THE COMPLETE NUTRITION GUIDE.
A 12 module, habit based learning guide on how to get in the best shape of your life without dieting. 🩲👙

02/12/2024

When building programs I look at filling 4 buckets 🪣.

🪣 Mobility/stability
🪣 Athleticism i.e. reactivity and power
🪣 Strength
🪣 Conditioning

Bucket #️⃣1 is essentially the warm up and that will dependant upon what the member needs and any issues that can be found with the assessment.

Bucket #️⃣2 is athleticism. Anyone who comes to Tier 1 I train like an athlete whether is Grandma Betty or little Jonny Bravo. Obviously how I go about executing that will be very different between individuals.

Bucket #️⃣3 is strength work. A stronger person is a more resilient and more useful person.

Bucket #️⃣4 is conditioning. Now this is very different, dependent upon the individuals goal. If someone needs to lose weight, maybe it’s intervals or metcons. If a female wants to build a bootylicious butt 🍑, maybe it’s a glute circuit. If a lad wants to put on more muscle on their arms it’s a gun finisher 🔫💪.

Here’s Alfie’s workout…


Reactivity 🦘
1️⃣a) Accelerative MB Putt
1️⃣b) Alternating box step up jumps

Resistance 🦍
1️⃣ Incline Bench Press
2️⃣ Chin up
3️⃣a) Alternating DB chest press
3️⃣b) 3 point DB row
4️⃣a) Kickstand RDL
4️⃣b) Body Saw

Finisher 😅
5min of AMRAP (as many rounds as possible)
1️⃣ Suspension row
2️⃣ DB skull crushers

⏩️ P.S. In my bio there are 2 ways I can help you .

1️⃣ If you live in Northamptonshire, and you would like me to help you, GET IN TOUCH and click on The Tier 1 Experience

2️⃣ ❗️FREE DOWNLOAD❗️ THE COMPLETE NUTRITION GUIDE.
A 12 module, habit based learning guide on how to get in the best shape of your life without dieting. 🩲👙

23/11/2024

I absolutely love training these guys and girls and .futureliving.
They are alway so energetic and fun! Which seems just so amazing to me.

Even if I’m a little tired or maybe my mood isn’t great, I just spend about 30secs with them and i feel elevated!!!

I honestly believe that I have the best job in the world.

I can change peoples lives and have the most amount of fun doing it while wearing basically a pair of pyjamas all day!!

20/11/2024

Minimum effective dose is what I’m aiming for when I build programmes. 💊

Exercise is the best medicine.

However if you get the dosage wrong it can have the opposite effect.

When you exercise you induce a stressor upon your body. After the stressor has finished, your body goes into a recovery response, which in the right environment, will bring upon a positive adaption e.g. bigger, stronger muscles🏋️‍♂️💪.

If you have too much other stress happening for example work pressures, family pressure, financial pressure, poor diet, this ABSOLUTELY affects how much positive adaptation you can get from your training.

As I coach, I can guide people with sleep, nutrition, mindfulness but ultimately I can’t help with life stressors.

However I can help to get the right dose of exercise for someone to see results i.e. THE MINIMUM EFFECTIVE DOSE.

As you can see in Chris’s workout, there isn’t a huge number of exercises (not including warm up exercises). But I would argue it’s enough for him to see a huge benefit without him blowing up 💥💨

1️⃣a) DB Floor Press
1️⃣b) Medball Putt

2️⃣a) 2DB Sprinter step up
2️⃣b) Chest supported DB row
2️⃣c) Single leg hip thrust

3️⃣ Wall press abs

⏩️ P.S. In my bio there are 2 ways I can help you .

1️⃣ If you live in Northamptonshire, and you would like me to help you, GET IN TOUCH and click on The Tier 1 Experience

2️⃣ ❗️FREE DOWNLOAD❗️ THE COMPLETE NUTRITION GUIDE.
A 12 module, habit based learning guide on how to get in the best shape of your life without dieting. 🩲👙

15/11/2024

If you are not incorporating thoracic rotation into your training you really missing a huge piece of remaining healthy and resilient.

Thoracic rotation is just a way of saying, getting your upper body, specifically your ribcage to turn from left to right.

If your thorax doesn’t move then your body will find other ways to move and this can lead to lower back and shoulder issues.

You can apply this “alternating” technique to the majority of upper body exercises using a single arm.

Coaching cues are..

1️⃣ Start with an exhale (blow out), to set ribcage position.

2️⃣ Reach long with the reciprocal, non loaded side.

3️⃣ Allow the non loaded side to move as if it had a weight.

What you would like to see is your breast bone i.e. sternum rotate left and right. So if you had a logo in the centre of your training top you would want to see it move left to right or vice versa.

When you reach long with the left arm this will rotate your upper body to the right and vice versa.

Some exercises which this works great with are.

1️⃣ Landmine pressing variations
2️⃣ Cable row variations
3️⃣ Push ups to single arm supports
4️⃣ Medball throws

If you want to take better care of your joints while training, put them into your programme 👍

⏩️ P.S. In my bio there are 2 ways I can help you .

1️⃣ If you live in Northamptonshire, and you would like me to help you, GET IN TOUCH and click on The Tier 1 Experience

2️⃣ ❗️FREE DOWNLOAD❗️ THE COMPLETE NUTRITION GUIDE.
A 12 module, habit based learning guide on how to get in the best shape of your life without dieting. 🩲👙

07/11/2024

I found it absolutely crazy when I see young athletes back squatting and bench pressing 😤.

I’m not saying that they aren’t both massively beneficial exercises for building muscle and creating power as they are. However like any exercise there is a risk vs reward.

The issue with using barbells is they are fixed bars and you to get your body into a position to be able to hold the bar, whether your body can do it or not and follow a rigid bar path.

Using barbells can cause a lot compression within the body and the joints and if you want to be healthy and remain available to play then this must be considered.

At the end of the day, for a player of any sport, THE BEST ABILITY IS AVAILABILITY.

Therefore increasing performance is huge but ultimately we must use exercises that produce this but not actually destroy joints like knees, shoulders and lower back in the process.

Here’s a little glimpse of Max’s workout.

Reactivity 🦘
1️⃣a) Tall kneeling MB punch toss
1️⃣b) Single leg lateral jump
1️⃣c) Mountain climber to 5m dash

Resistance 🦍🚀
1️⃣a) 2KB squat
1️⃣b) Weighted jumps

2️⃣a) DB Floor press
2️⃣b) Assisted Chin ups

3️⃣a) Supported SLRDL
3️⃣b) DB row
3️⃣c) Trolley leg curls

⏩️ P.S. In my bio there are 2 ways I can help you .

1️⃣ If you live in Northamptonshire, and you would like me to help you, GET IN TOUCH and click on The Tier 1 Experience

2️⃣ ❗️FREE DOWNLOAD❗️ THE COMPLETE NUTRITION GUIDE.
A 12 module, habit based learning guide on how to get in the best shape of your life without dieting. 🩲👙

11/04/2024

10/11/2023

We finally have a sign out on the roundabout 🙌🙌

Howdy neighbour AT ONE Therapy and Wellbeing

19/09/2023

Personal Training can be a challenging service to sell. That’s why we have a front end offer, the Tier 1 Experience.

Anyone who owns a business knows that referrals are by far the best way to generate new business.

Why?

1️⃣ If a trusted friend recommends a business then why wouldn’t you trust them with the recommendation and give them a go.

2️⃣ It’s totally FREE

However as much as referral are the best way to create new business the only issue is that, to a certain extent, you don’t know when you may have the next referral.

So we have decided go a bit old skool and do a leaflet drop to our nearby neighbours.

It’s alway a bit more challenging to sell personal training because ultimately it is a service industry and you can’t really see what you are buying.

I like to use the analogy it’s like buying a new car.

When you buy a new car, you have done a bit of research first, is it relatable and is it competitively priced, but ultimately you can see what you are buying and then make a decision on whether you can justify the cost of it.

Person Training is very different. It’s not something than you can see but it’s an experience. You have no idea how much WE CARE about helping you achieve your fitness potential until you have EXPERIENCED it for yourself.

The Tier 1 Experience is your chance to experience everything that we have to offer in 4weeks.

Putting trust in someone to help you is huge, that’s why we want to show you what we can do and how much we care by having this front end offer.

In those 4 weeks you will get

1️⃣ An Assessment
2️⃣ individualised 4 week programme
3️⃣ 8 personal training sessions
4️⃣ Discount with our ‘ in house ‘ physios.

Everyone who has been through the Tier 1 Experience has never looked back and is now a much loved member.

If you want to find out more or know someone who does please message me….

#

17/07/2023

I love this saying….

People go the gym, not expecting look any different the next day or day after that but they know if they continue to turn up the results will come.

However all too often people start a programme just to switch it up 2 weeks later as they get bored or don’t see results overnight

Unless you are a complete newbie to the gym then results can be hard to come by.

I would recommend that you spend at least 12 weeks working towards your goal, whether that would be fatloss, strength, athleticism etc…

So start a programme, see it through and then ask yourself is this working for me but over arching saying here see it through and…..

TRUST THE PROCESS