Tom Routly - ATOA Coaching

Happy Fathers Day Dad. 2 peas in a pod. Love you 💙💙

Happy Fathers Day Dad! Two peas in a pod. Love you 💙💙

A very hot, very hilly, 13 second PB at the Stanley Park 10k this morning ✅ 47:20 on the chip.

Happy with that. Lots of lessons learnt today. First k was a smidge too quick. Need to keep working on striking technique and not running in a heavy manor when it gets hard.

Will put that straight into action this week with some aerobic base work so I can just think purely about technique and not my lungs bursting open 😂

3/3 so far.

Bring on next week 🤝

4 main movements from ‘Full body 1’ for me today.

Not inc - lateral raises, calf raise, cable bicep curl and overhead tricep extension.

Here’s some thoughts.

Feels nice to have a version of deadlifts back in. 2nd week in with these and moving up nice. 140 for a tidy 5 today. I will progress this to 8 reps before upping the weight to 160 and seeing what numbers I get. Very happy with this though.

Generally keep my deads in the (4-8) range for the lowest rep set. Will add a (10-14) rep set in when I need the volume. Right now one working set of deads is good.

Moving into the single leg safety bar step up. This was the worst of the day. Won’t be going any heavier than this until I can get that front leg fully straight and controlling the weight. Right now I’m not moving the ankle, knee and hip into extension enough before calling in the back leg coming through. Again only second week for these. Should have gone up in weight tbf but alas, we learn. Next week it will look better.

Medium ma grip pull down feels good. 🐐 back movement. With my upper body torso based stuff I am at 2 working sets so (1x5-8) and (1x10-14)

This was the first working set. Good weight and good movement. Like deadlifts, it looks smooth but felt like my absolute max.

Lastly incline bench. Again SO good to be pain free on this. Didn’t think I’d see the day I celebated a 60kg bench but here we are 😂

Notice how the last rep is a grinder but my body doesn’t move. Instead of panicking I’m trusting my set up and my stable points (feet, glutes, shoulders) to help me produce force through the bar. These are the reps that count.

Another boss session ticked off.

Another 2 to go this week.

Another 15k of running to do.

6.5 weeks out from Ibiza in the last photo and defo carrying more bodyfat than I want 😂 but that will be sorted. Bread and butter stuff 🤝

I knew today’s session would be good. I ate my pre workout meal when I should’ve. I made sure I slept well. I have my program all lined up perfect. I was thinking about these deadlifts since yesterday. I literally thought the outcome of them into existence over and over again 😅

Outcomes are easy to predict with the right prep 🤝

You don’t have a motivation issue.

You had a strategy issue.

Whether that’s the strategy it’s self or the tools to keep following it for long enough to see results,

It falls under the same issue.

You rely on making good decisions all the time.

There’s a place for ‘discipline’ and all the other buzz words used in the fitness industry but if they’re coming before your strategy then you’re making it harder than it needs to be.

Get a strategy in place and work out what makes you stick to it 🤝

Celebrating a 6 year sentence with TG this weekend 💚

Tatton park 10k ✅

Getting braver with my distances and times now. That’s my second 10k in about 8 years and my second ever race, so to say I’m happy and proud of that would be an understatement.

My prep was good, I fuelled correctly, hydrated well, took my time to warm my leg up properly. So despite having hamstrings like stone after deadlifting Thursday I did as well as I possibly could have there today.

I know for a fact that with a good training block, with the right strategy and with the correct pre and rehab for my leg issues, I can run a sub 40 10k this year.

I’ll come back to this post when I do!

LFG 🤝

Also great to get the chip time matching the Strava time for the second race on the trott so nobody comes for me 😂

New training block started in the last week for me.

These videos from my upper session from my plan. I have programmed this week for .r.f.c pre season and beyond into the coming season and I’ve stollen his upper strength session for my self!

Program looks like this…

3 lifting sessions
Full body 1
Upper body
Full body 2

1 Deka class

3x 10k bike ergs or 20 mins on the stairs. (For now)

20k running per week (half of this coming from as many 10k races as I can find in the north west 😂)

Plus ankle/leg and shoulder rehab sessions.

8 week block before a trip to the white isle 🇪🇸🪩

Loads of good food to fuel these endeavours!

I’ve said it before and I’ll say it again. People who train properly don’t eat like rabbits.

Progress is easy when you have a completely laid out plan.

Knowing every move and collecting data to support the next decisions.

You wouldn’t scale a business to multi 6 or 7 figures without a plan and without data feedback.

So why are you Turing up the gym and winging it while just eating what you fancy.

Swap passive behaviours wi the purposeful action and watch what happens.

DM me for more info on coaching and to have someone do all the thinking for you, while you just do the doing.

Good coaching is like having a PA not just a PT.