Grant Ford Fitness in North Beach, Western Australia, Australia | Sport & recreation

Grant Ford Fitness

Locality: North Beach, Western Australia, Australia

Phone: +61 481 383 340

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• Sport & recreation
• Gym/Physical fitness centre
• Fitness trainer

24.01.2022 Pistol Squats and gym rings in a Skill block to start the week for Paul. Followed with Squat and Bench strength work. Finished with a tasty little conditioning block:... 6 x RFE Split Squats each leg 15 x KB Swings 20 x Press Ups 3-5 Sets AFAFP

23.01.2022 Pre-Snatch Warm Up Routine. Yesterday was the first Snatch session I had done for a couple of weeks, so it was important to make sure I tested my body’s ability to be comfortable and stable in the bottom of my squat, with my arms overhead. Here’s the routine I went through after my regular CS10 movement prep:... Deep Squat Thoracic Rotations x 20 - great for opening up the hips whilst working on thoracic rotation and extension. Deep Squat Single Arm Plate Press x 10/10 - Similar movement requirements to the rotations, but requires you to produce force from the bottom position. There’s no point being able to get into a position if you cannot be strong there. Also places the wrist in extension, which you need to catch the Snatch. Sotts Press x 5 - Requires more T-Spine extension and greater shoulder range than the single arm press as you cannot use t-spine rotation when pressing with both arms. A year ago I could not perform these, but now they are a staple of my Snatch warm up. 3-5 sets of the above before lifting should get you feeling ready to lift.

22.01.2022 Whether you are training at home or in the gym, lifting weights or using your own Bodyweight, the one thing you need to do to make progress is to increase the demands of your training over time. To increase the demands you can either increase the difficulty of a movement (think going from a split squat to a rear foot elevated split squat), you can change the tempo of the movement (slow down, add pauses), you can increase the load (bigger weights, go from regular press ups to ...feet elevated press ups) or increase the volume (do more work with the same weight). Joe and Tiff have been following a simple progression since coming back after Christmas, increasing the volume of work done with 80% of their Max on their big compound lifts, whilst increasing the load session by session on their accessory exercises. Last night both hit 5 x 5 Deadlifts with 80% of their Max, adding 10 reps in three sessions after starting back with 5 x 3 a few weeks back. That sees Joe deadlifting an extra 900kg and Tiff lifting an extra 1200kg in those 5 sets. Progress doesn’t have to be complicated, nor does it have to be extreme, it just has to be a factor in your training program. Progress for 3-6 weeks, back off for a week, repeat.

21.01.2022 Monday night crew nailing the basics. Moving fast with jumps and swings. Moving heavy weights with 5 x 4 Deadlifts at 80%.... Moving moderate weights for higher volume with Bulgarian Split Squats and incline bench press. Moving their own bodyweight with ring rows and hand release press ups.

21.01.2022 Consistency getting better. 68, 70 and 72kg from this morning.

19.01.2022 FYFriday Finish Z-Press, Pendlay Row, Bicep Curl combo, which may be out of the @ironmacfitness playbook, with a little added spice. 30kg in the bar for Z-Press, 50% 1RM for Pendlay Row, 12.5 kg DBs for the curls to start, dropped to 10s after round 4.... Simple 60 rep target for the press, every set break 10 x Pendlay Rows, 10 x Curls. But where’s the twist? I hear you cry. Pray read on... If it takes more than 3 sets to hit the 60 reps, you add 8 reps to the target. So my sets went as follows: 20 reps 15 reps 15 reps + 8 (18 to go) 14 reps + 8 (12 to go) 10 reps + 8 (10 to go) 10 reps done. 84 Z-Press 60 Pendlay Rows 60 Curls Sleeves filled for Friday.

17.01.2022 If you are pushed for time, eliminate the fluff from your session and tick off the movements that will give you the biggest return for your investment of time. Yesterday’s summer holiday session: 5 minute Movement Prep... A1) Squats 10D4 @ 110kg 3 mins rest B1) Weighted Chins 10 x 1 @ + 30kg working E30secs 2 mins Rest C1) ATG Split Squat 10D5 @ +40kg 5 splits squats every minute for 10 minutes. Alternate the working leg on each minute. 35 minute session, ticking a lot of boxes.

16.01.2022 With an increase in volume of overhead work and the addition of Handstand skill blocks into their training program,comes the need to do more warm up work for the shoulders and wrists. Yesterday’s shoulder focussed Priority block comprised half kneeling Landmine presses - a great way to encourage better upward rotation of the shoulder blade at the end range of a press - and standing plate presses - good for loading the wrist in extension whilst the arm is overhead, which is obviously vital when looking at handstands. Make sure your movement prep is appropriate for the work you are going to be doing.

15.01.2022 Shoulder focussed warm up, handstand skill block, barbell and bodyweight strength work and a conditioning circuit to finish. Top effort as always from the Thursday morning crew.

13.01.2022 Great progress from Jo last night with a huge improvement in movement quality, managing to squat to below parallel with her feet flat on the floor for the first time. Jo has restricted ankle mobility, which meant she struggled to squat initially. We have worked on improving the movement at her ankles and worked around the restriction with heels elevated squats and numerous split squat varieties.... Improved movement and gaining strength through a full range of motion means Jo is now strong enough to squat

13.01.2022 Top work from Joe to start the Saturday morning sessions. Some single leg and core stability work with some offset Peterson Step Ups to start, followed by Chin Ups and safety bar squats. Finished off with this tasty little number: Bench Press - 60 rep target at ~ 70% 1RM... Each set break: 10 x KB Swings 12 x DB Buceps Curls 16 x Lunges

10.01.2022 Being successful with anything often comes down to the number of times you are prepared to get it wrong. Whenever you try and do something new, be it learning a new skill, or changing the way you eat, the chances are you are not going to nail it the first time you try. If get it wrong a couple of times and decide to stop trying, then you will never master whatever it is.... If, however, you are prepared to get it wrong as many times as it takes for you to make progress, then you will eventually succeed in your endeavours. Learn not to expect instant success. Learn not to give up at the first setback. Learn to appreciate the steps you take along the way.

08.01.2022 It was on the third 450m interval, when my heart rate hit 216bpm, I decided sprinting was not my favourite.

07.01.2022 Don’t forget to throw some play into your day.

07.01.2022 Saturday Dad and daughter time. Sweat for me, strength and power work for Anna

07.01.2022 Adding a little contrast training into this block of training, and really enjoyed this block. At it’s heart, contrast training is moving something heavy (80-90% max)for a few reps, then moving your body explosively in a plyometric movement, before performing a fast/explosive movement with a light weight. Rest for 20-40 seconds between exercises and 2-5 minutes between sets.... I had been planning regular barbell Reverse lunges, but using the Safety Bar let me use my hands for balance and allowed me to load the lunges significantly more. The quest to remain well rounded as I approach 45 continues.

05.01.2022 If you are in WA and your gym is closed, here is a simple conditioning circuit you can do at home with one dumbbell, to satisfy that training itch. Might not be perfect, but something is always better than nothing. Start a timer and work through the following: Minute 1... 20 x DB Ground To Overhead Minute 2 20 x DB Plank Pull Through Minute 3 8 x Reverse Lunge to Press (right) Minute 4 8 x Reverse Lunge to Press (left) Minute 5 10 x DB Cross Body Row each arm Minute 6 Rest Run through 3, 4 or 5 rounds depending on the time you have available and how you feel.

04.01.2022 Awesome work from Cecilia and Justine this morning. Banded Chin Ups to start, Safety Bar Squats, with a focus on increased squat depth, Chin Ups, strict press and some Dumbbell conditioning to finish. What did your Saturday morning look like?

03.01.2022 Top work from Jo and Katya this evening. A little band and KB activation block, before some heavy swings - Jo swinging the 24kg for the first time and Katya using the 20kg - and deadlifts. Jo hitting 5 x 3 with 75kg (93% of her max last time we tested). Should be a big increase at the next test Finished with some pull volume work with thanks to @theandrew.tracey for the barbell pulley set up

02.01.2022 What does your deadlift warm up look like? When you think about preparing for any lift, you want to think about what you want your warm up to achieve. You want to get the muscles involved in the main lift moving, make sure the muscles that keep your spine stable are ready and wake up your nervous system to make sure everything can fire quickly.... The two blocks shown in the video do exactly that. Activation Block 10 x Unilateral Suitcase Deadlift 5 Breath Single Leg ISO Hold (contralateral load) 10 x Plank Pull Through 3 sets each side The offset load in the suitcase deadlift will force the core to work hard whilst greasing the groove of the hinge pattern. The single leg balance with a contralateral load will fire up the muscles of the ankle, hip, core and shoulder and the pull through will hammer home spinal stability against rotation. Potentiation Block 10 x Banded KB Swings 5 x Box Jumps 3 sets The band will force the hamstrings and glutes to work faster eccentrically (whilst the muscles lengthen) in the swing and jumps force the muscles to fire quickly concentrically (while shortening). So this is a great combo to get the nervous system fired up before heavier work.

02.01.2022 Great work from Jo and Katya. Swings, Deadlifts, Split Squats and Floor Chins to get back into it after the Easter Weekend.

01.01.2022 Squat Strength block for Vishal and Loges last night. Whilst the Barbell back squat is a great exercise, it is not the best fit for everyone. If you have limited shoulder mobility, or problems with your wrists or elbows, then putting the bar on your back can be problematic. The beauty of training is that there is always an alternative that can give you the stimulus you want.... There is no exercise you must do, no one size fits all program. The best exercise is the one you can perform most comfortably that moves you towards your training goal. Yes, you should work on improving your flexibility and range of movement, so that you may, in the future, be able to perform certain movements, but don’t perform something that hurts because someone on Instagram told you everyone must do it.