Louis

Might need to hear this…

We all experience setbacks in our life

And I believe one should not be classed as the ‘biggest’

Some might hit you harder than others…

But we all get mini setbacks across our journey that can impact us for longer than we want

And they can keep cropping up even when you tackle one

You see major athletes on rolls
And you think ‘ah f*ck why can’t that be me’

That is there job

And the influencers you see PBing every race?

They’ll be battling the same issues as you

They might just not show you

(And they get free entries to races that boost engagement on their profiles)

Mini set backs happen. More than we might want

Even myself, picking up small niggles or illnesses across the start of this year

But they don’t last forever

And when you do get a clear run, savour the moment.

And make sure you give your all on the day, you deserve it

KEEP PUSHING

Bored of the same plyometric exercises?

Then why not try these variations and add them into your training?!

First up

The classic box jump but with more control

Use your hips to power you forward and up to the box

Death drops are also a great way to train your ability to handle force through your ankles

This is crucial in running development and ground contact time

Seated vertical jumps help you develop power from a static position

And seated box jumps comprise all these steps into one giving you a great all round plyo that’s time effective

Jumps and landings should be key parts of you strength training

Developing your power, stability and your force absorption which will carry over to your sessions on the road or track

Add these in and see your performance sky rocket 🚀

KEEP PUSHING

Tired of the same sessions from your AI training app?

Do you feel lost, misguided or confused as an athlete?

Do you want support from a human rather than a robot?

Then that’s why I’m here to help

I’ve helped athletes all the way from their first race to their best

Smashing marathon times, setting new heights in their fitness and testing their boundaries

Learn from someone who’s been there

When you’re neck deep in a block and you need someone to guide you

So if you’re serious about your next race

DM me the word ‘RACE’ to build something that works

KEEP PUSHING

Day 12/167

Week two of the 23 weeks build

Loving training

Loving coaching

Everything is working well

KEEP PUSHING

If you’re constantly hitting burnout in your sessions and feel like your program is too much…

You need to follow this formula!

This is the formula all my clients are following taking them to PBs while feeling fresh in their training blocks and minimising their chance of injury

This is the: Base, build, peak formula

The base phase is setting your foundations

Off the back of your previous event you might need to go through some management in your program to get your body and mind ready for the next one

You need to increase your loads slowly

Bed in the new techniques and skills

Then it’s time for the build

Adding in more intensity work, while still gradually increasing your distances and loads

Tempo, threshold work will start to play a big part

As this moves the needle along and improves your ability to sustain harder efforts

Then as you enter the peak, it’s time to dabble in race specific sessions and peak sessions

Race simulations in HYROX format and race pace blocks inside marathon sessions

Your longest run, your most important sim. The days where your base and build matter most

It’s mentally and physically demanding

But then it’s time for the taper

Where we reduce volume, but keep intensity in there when it’s right

This structure is the one that you need.

So if this sounds like a system you want to implement into your training, just DM me the word ‘START’ to learn more about my coaching

KEEP PUSHING

There’s no hiding I was disappointed after Berlin…

But there’s many reasons it went the way it did

Which is why I’ve decided to strip my training down to the bare bones

And start again

No quick blocks looking for results

No high expectations

Just steady improvement

As when I cast my mind back to my fastest self - I was in a long, long build

I’ve had injuries, I’ve had illness - they’re just part of the process

But quick turnarounds between races with these problems don’t get you anywhere

So right now, I’m building to Copenhagen half marathon in September

I’ve not got any other big races booked

But this is the chance for me to really test myself

How far can I go

How hard can I train

Along with enjoying it

There’s no point doing it unless you are

And that’s where I got to pre-Berlin

So strap in. This is going to be a long build 🧱

KEEP PUSHING

If you don’t think you have 10 minutes a day for this… Then make sure you do!

Just a quick foam roll post session can make drastic improvements to your recovery

Practice a short routine to help loosen your muscles and break down hard tissue

If you’re a runner/HYROX athlete then just a bit of attention on your legs can make all the difference

Quads
Glutes
Hamstrings
Calf’s
IT band

Get it done! YOU HAVE THE TIME

KEEP PUSHING