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25.01.2022 THE STONECUTTER MENTALITY There's a quote up in the San Antonio Spurs locker room. It comes from "The Stonecutters Credo" by Jacob Riis. When nothing seems to help, I go and look at a stonecutter hammering away at his rock perhaps a hundred times without as much as a crack showing in it. Yet at the hundred and first blow it will split in two, and I know it was not that blow that did it, but all that had gone before.... Gregg Popovich, long-time coach at the Spurs, found other phrases thrown around silly and generic. This one had an intellectual quality to it. He followed it up with this statement: We don’t talk about how many games we’re going to win, winning a division, winning a championship, none of that stuff. No goals, none like that. Our goal is to get better every day, to practice every day, to treat the game with respect, and if we can come out every practice and every game, learning something that we did well or that we did poorly, we can go from there. But I think wins take care of themselves. That persistence in that quote says it all. It's never about one session, or one meal, or one ice bath, or one massage. It's about the accumulation of marginal gains over time. It's about consistency over intensity. It's about habits. It's about routine. How can you use this mentality in your training? #one22 #strengthcapacityresilience #thestonecutterscredo

25.01.2022 BODY WEIGHT S&C SESSIONS Today's session is an easy active recovery session. Alternatively, if you're feeling good you can push and make this a pretty solid breather!... It's pretty simple. 30 seconds on. 30 seconds rest. Go for 30 minutes. There's not much more explanation needed. Just go out and do the work. #one22 #strengthcapacityresilience #homeworkouts #activerecovery #tonicworkout

24.01.2022 HOW ARE YOU SPENDING YOUR TIME? This ones a bit left of field from us, but the message is important. I watched a doco recently called @thesocialedilemma - It's about how much social media and big tech companies are effecting our lives. In summary, they're very addicting, manipulating and life-changing. Honestly, it's quite eye-opening. Go watch it. ... But the point of this post isn't to scare you, simply to ask how you're spending your time. If you're someone that uses the old "I just don't have time" excuse then maybe you should check the screen time on your phone. It's right there in "settings," to truly see how much time you "don't have." My old man works 60+ hours a week and has 8 kids. He finds the time to train almost every day. Watching the doco made me think of a book I read called Digital Minimalism by @calnewport - The book's about using technology to your advantage. Like a tool. Instead of letting it control you and your time. Instead of simply scrolling or wasting time watching garbage, you can use it to learn, be productive and enhance your life. Not take away from it. Nick Wignall does a good job summarising the book: 1. Technology use should be intentional, not habitual. 2. Technology is for making stuff not feeling better. 3. Technology should never come before people. Go read it. Anyone that's spent a lot of time on social media understands that it's a drain. It sucks your time and your energy. You don't feel good after endless scrolling. I bet if you spent time away, you wouldn't miss it. I wasn't one to spend copious amounts of time on the socials. But my screen time was higher than I liked or what I thought necessary. So I changed some things. Check out the photos accompanying this point for what I did... If you do the same, you can expect a lot more time up your sleeves. Good! Go read a book. Run up a hill. Learn a new skill. Take your dog for a walk. Spend time being bored. Prioritise family. You'd be surprised at how much time you have and how much better you feel when you're not wasting time on your dog and bone. #one22 #strengthcapacityresilience #digitalminimalism #thesocialdilemma #digitaldeclutter See more

23.01.2022 FYF 25/9 Friday’s our favourite day of the week in the gym. It’s when we challenge ourselves the most, we push our limits and race against other members! Obviously we can’t race in person at the moment so virtual racing will have to do. If you do this one, let us know how ya go As usual during COVID, it requires no equipment and can be done from home. ... It will be: 4 rounds of... 1km run 21-15-9 burpees, sit-ups and air squats Time cap = 30 minutes To be more clear, 1 round will look like this... 1km run 21 burpees 21 sit ups 21 air squats 15 burpees 15 sit ups 15 air squats 9 burpees 9 sit ups 9 air squats Then do that 3 more times for a total of 4km running, 180 burpees, 180 sit ups, 180 air squats Enjoy! And again, let us know how you go #one22 #strengthcapacityresilience #covidworkouts #hometraining

22.01.2022 SPEECHLESS Only three sleeps away from our @movember fundraiser run and we’ve just ticked over the ten thousand dollar mark! I think when you sign up, they ask you if you have a goal in mind and you can promote that as your target. Not only did we not put a target amount, we didn’t even register that large amount of money would be possible to raise. ... A garage gym, with 50-60 active members, we didn’t think something like this would be possible. Our incredible community has landed us as the leading gym for funds raised for men’s health - in Australia. What a credit that is to you all. Grateful. Humbled. Overwhelmed. Speechless really. On Saturday at 10am we will be running 25 x 4km runs. One every hour. There is 14 of us doing the 100km... each - 1400km as a group. If any of you guys would like to come and say hello and show your support throughout the event, please feel free! We will have approximately 40 minutes rest between efforts to chill out, recover and socialise. All your generous sponsorships, donations and best wishes have been incredible. We are truly grateful for you. Bring on the weekend #one22 #strengthcapacityresilience #movember #menshealth See more

20.01.2022 5 SLEEPS OUT It’s getting real now! We’re only 5 short days away from our 100k @movember fundraising run! So far we’ve raised around 9 and a half grand, with some money still to come in from sponsors! ... #movember focus on all things men’s health with special emphasis on mental health, prostate cancer and testicular cancer. If you’re unaware, a group of 13 members from our gym are taking on a 100km run. Every hour we will run 4km each, for 25 hours. We’re starting this Saturday at 10am and will be going through the night, finishing Sunday 10.30am-ish. Thanks to all the sponsors that have already supported our cause - as seen below. And everyone else that has already donated! If you haven’t done so yet and would be interested, please head to the link in our bio to donate to a great cause! No amount is too big or too small. Thanks in advance! @shaqplumbing @lroc_builders @frankstonsteelsupplies @lower.moira.group @thestubbyclub @southern_peninsula_plastering @realschoolsau @twogirlsandacocktail @rosemariescakes @siemienowicz @rosebudcricketclub @mtpshydronicheating @profitnessmma @rikki_johnston @d.linoss @lochiesheridanelectrical @AB Plastics @Saka Senior @dromanatigers @swimpoolsco @susanclavinrealestate @M&S Lawnmowing @sharkeplumbing @BLM Electrical @markengwerda #one22 #strengthcapacityresilience #mentalhealthawareness #suicideprevention #menshealth

20.01.2022 FYF 18/9 - BODY WEIGHT S&C SESSIONS In light of the @crossfitgames this weekend. We decided that our FYF this week would be a modified version of one brutal @crossfit workout - "Murph" Murph is originally 1 mile run ... Then 5 rounds of 20 pull-ups 40 push-ups 60 air squats Then 1 mile run *All while wearing a 20lb weight vest* ... We'll be doing "Modified Murph" so you can do it at home with no equipment The session is: 1 mile run Then 5 rounds of 20 burpees 40 push-ups 60 air squats Then 1 mile run *Lose the weight vest* Time cap = 40 minutes Enjoy you savages! Have tomorrow off training please... #one22 #strengthcapacityresilience #crossfitgames #murph #hometraining #isoworkouts

20.01.2022 HOME GYM EQUIPMENT We’ve answered this question a few times - what equipment should I buy? For those that missed it or aren’t interested in reading. Here’s what we recommend getting for your garage gym. ... Fingers crossed that gyms are opening up soon. Regardless, there are a few essentials that all athletes and fitness enthusiasts should have at their place. If you’re a powerlifting or Oly lifter, stick to your barbells. Having a solid set-up at home is a game changer. In the video I talk through what you should buy and why. At the time of this writing, all of these are in stock at the location I have listed them. ESSENTIAL A. Olympic rings $60 (Amazon) B. Kettlebell 16 or 20kg = males, 12 or 16kg = females $70 (20kg - Flex Equipment) C. Ab wheel $10 (Kmart) D. Resistance bands - 5 pack $70 (Amazon) OPTIONAL E. Dead Ball - 45kg = strong guys. 35kg = strong girls $160 (45kg - Aussie Strength) F. A heavier dumbbell or kettlebell 30-40kg = strong males. 15-25kg = strong females. $113 (32.5kg single dumbbell - Flex Equipment) Total: under $500 and you’ve got a great set up for a really long time. If you need help with programming using this equipment, let us know. #one22 #strengthcapacityresilience #homegymequipment #garagegymlife

19.01.2022 BODY WEIGHT S&C SESSIONS Today's session will involve a session focused on speed and power development. Warm-up and stretch and needed. Include a little jog and some run-throughs. ... Then... Broad Jumps (up hill) 5 x 3 - walk down recovery Then... Sprints: 5x10m | 4x20m | 3x30m | 2x40m | 1x50m All sprints performed at max effort Walk back down. Have more rest than you need This should not be a heavy breathing session. You should be moving as fast as you possibly can. If you'd like any guidance with your training at the moment, swing us a message! We'd be more than happy to help out #one22 #strengthcapacityresilience #homeworkouts #covidtraining #bodyweightworkouts

19.01.2022 WHAT'S MY FAVOURITE WAY TO GET STRONGER? EMOM's a.k.a. "every minute on the minute." Basically, start the clock and do X number of reps/distance /calories... = "work". If it takes you 20 seconds, you get 40 seconds rest before the next minute. ... When the clock ticks over 58, 59, 60... you do X number of reps/distance /calories again. If it takes you 25 seconds this time, then you get 35 seconds rest. And you repeat this process for as long as you want. EMOM's are often used in conditioning workouts - something like 12 cal assault bike every minute on the minute for 30 minutes. Or 5 burpees and a 100m run every minute on the minute for 20 minutes. But I like to use them for strength development. Instead of doing calories or distances, I'll do 1-3 reps EMOM. I use this as a way to build volume at a high percentage of my 1 rep max. It also gives me adequate time to recover and work on other things like mobility / soft tissue in between. Some of my favourite sessions have been a 30 min EMOM of bench press with @dirty_geurty. I'll do 1-3 reps at a reasonably high percentage of 1RM. Let's say 80-90% and complete that for 30 minutes. I'm not banged up afterwards. I'm not going to failure. I'm not grinding out reps. What I am doing is getting in quality reps with a heavy load. Remember that strength is a skill. It's neural. We're teaching our brain to more effectively activate the muscle tissue that's available. I'm not sure if there's a more enjoyable way then a long-ass EMOM like this one. You could also mix it up with an upper body and a lower body lift. You might be able to lift a bit heavier this way because you give your upper body a rest when the lower body is working and vice versa. An example of this would be: Min 1 = 3 weighted chin-ups Min 2 = 1 front squat Min 3 = 3 weighted chin-ups Min 4 = 1 front squat And so on... Hopefully that makes sense. Here's a video of @kdony smoking some weighted chins for a set of 3. #one22 #strengthcapacityresilience #emom #crossfit #strengthdevelopment #maxeffort

18.01.2022 BODY WEIGHT S&C SESSIONS Today's bodyweight strength session is upper-body only. It's starts with some max-effort and explosive work, followed by some bodyweight strength / volume, plus a handstand hold finisher. ... The session will be as follows 1a. Partner resisted push-ups 3 x 6 sec 1b. Plyo push-up 3 x 5 Focus on max effort on both of these efforts Have 30 seconds rest between the PR push-ups and the explosive push-ups. Then have 1-2 minutes rest 2a. ISO YTW 4 x 20 sec each letter 2b. Y-handcuffs 4 x 10 Squeeze shoulder blades tight for each 20 sec effort Keep chest off floor the entire time 3a. Handstand push-ups 3 x 1-5 3b. Shoulder tap plank 3 x 10 each side If you can't do handstand push-ups, do decline push-ups for sets of 8 (or whatever level you can make hard for 8 ) Pretend there’s a glass of water on your back and you’re trying not to spill it for the plank 4 Handstand hold - accumulate 3 minutes of holding time. Break it up however you want. If you find 3 minutes easy (not many people) than add time. If you can't get above 30 sec on the first attempt, maybe drop to 2 min. Good luck and let us know how you go #one22 #strengthcapacityresilience #bodyweightworkouts #hometraining #garagegym

18.01.2022 THE SIMPLEST WAY TO GET STRONGER We like to use the "Grease the Groove" method for increasing strength. This works really well for exercises such as pull-ups and handstand push-ups. But works for most strength lifts. Our older brother went from something like 3 pull-ups at a time, to 15 pull-ups at a time through COVID using this exact method. Strength is a skill like riding a bike or kicking a footy. It takes practice. The first wave of adaptation is neural (brain). You get... better at the movement by coordinating your muscles at the right time, in the right order. You probably noticed it the first time you started a new exercise. The first session feels awkward and unnatural, but over time you learn the pattern and start adding load - long before you see any changes to your body. Grease the groove is a practice I first heard Pavel Tstsouline talk about. It involves doing a perfect rep, multiple (20+) times, spaced throughout the day or through a training session. For example: if I want to get better at pull-ups. I would walk up to the pull-up bar do a perfect pull-up i.e. start from the bottom position, get my chin above the bar and control the descent. Then I would go about my business. Come back a little while later and do another one. I'd aim to accumulate somewhere between 20 and 100 reps each day depending on my competency. If you have a garage gym or a place to do the exercise at home, you can set a timer to go off every half hour or so. If you're at a regular gym, simply do one perfect rep after each set of a different exercise. i.e. 5 sets of bench press = 5 perfect pull-ups (or whatever you're working on). 4 sets of squats = 4 more perfect pull-ups. If I'm good at pull-ups (let's say my max is 10). I might choose to do 3 perfect reps. The idea is to stay well-away from fatigue and failure. Your aim is to build the skill of the exercise. As you start to get better at the movement then you can add load and what not in your regular training. Which then transfers to the outcome you'd like the achieve - enhancing sports performance, improving body composition... #one22 #strengthcapacityresilience #greasethegroove #strengthisking

17.01.2022 OUR NEEDS VARY BY DEGREE, NOT BY KIND Greg Glassman, founder of CrossFit said this in the early days of his industry changing training program. This video is a great example. ... Ruby, 12 year old girl, and @angusferry , a reasonably strong lad in his mid 20’s, lifting side by side. This night’s program called to build to a ‘heavy but doable’ set of 5. From which we’ve used to predict training max’s for our current ‘deadcember’ month. This was the top set for both. Rubes hit 55kg and Ferry - a smooth 145kg. Being able to create coordinated tension through the body is important for the vast majority of humans. Putting force into the floor is a vital athletic quality. You are not that different. Your sport is not that different. You are not a special snowflake. And you don’t need a special training program. Do the basics. Train the movements. Do it consistently. #one22 #strengthcapacityresilience See more

17.01.2022 We forgot to mention we have LADIES & MENS style Movember tees!! We are keen to get this second lot ordered and onto your backs so you can rep & spread the good word sooner rather than later! We are looking to put this order in by mid next week so if you do want to show your support and get your hands on one - please let us know!! ... Remember 100% of profits will be going straight to the team @movember (Gym One22 team page) to raise much needed funds for all things men’s health - mental health, suicide, prostate cancer and all cause mortality. Gym One22 is trying to do our bit by taking on a mountain of a run - 100k in a day (4km every hour from 10am through to and including 10am the following day). If you wanna support our cause, please head to the link in our bio! Oh and HAPPY BIRTHDAY TO OUR SISTER RUBES 12 years old wowee! #one22 #strengthcapacityresilience #mentalhealth #suicideawareness #movember2020

17.01.2022 SHOULD YOU TAKE ICE BATHS? Part 2/2 Yesterday we touched on some of the research surrounding ice baths. To summarise: they're great for recovery, reducing soreness, immune function, mood and subjective energy levels. They may or may not be ideal DIRECTLY AFTER a strength or endurance training session. ... So what should you do? Have a look at the info-graph that Dr Shona Halson of the AIS put together (taken from @ajeukendrup twitter). This can help you decide if you should be using them or not. I'd argue that everyone should use them, you should just be strategic with what time you decide to use them. In order to get the most out of your ice baths without potential negative effects on the adaptation response, you should do them in the morning, before your session, or as far away (post-exercise) as you can - even the next day. This gives you all the benefits of improved recovery time, decreased soreness and all the other immune-boosting benefits without the risk of blunting endurance, strength or hypertrophy gains. If you're competing and not focused on improving fitness per se (let's say, in the middle of a footy season), then you should use them more often. Especially if competing in a multi-day event. If you're in the off-season, not training frequently, and aren't building up to an event. You could just do them in the morning for other health benefits. I like to use them most days of the week because I'm training relatively hard every day. I'll often do them in contrast with the sauna or first thing in the morning. I find it helps me train at higher-intensities more frequently - which is obviously important for improving strength and endurance. If used correctly, they won't hinder your strength and endurance improvements. They'll actually enhance the recovery process and allow you to train harder and more frequently. In terms of how long and how cold, I'd recommend 10-15 minutes if in the pool or at the beach. And 5 minutes for an actual ice bath at home. Go up to your neck too, don't stop at the waist. #one22 #strengthcapacityresilience #icebaths #coldexposure #coldthermogenesis

16.01.2022 SHOULD YOU TAKE ICE BATHS? Part 1/2 I believe that's the wrong question. The question isn't IF, but WHEN. ... @davecharlesbryan77 sparked this post. He was asking about using ice baths post-endurance exercise to reduce inflammation and speed recovery. So let's dig in! Cold water exposure has been around for centuries. There are records dating back as far as 1600 B.C. that mentioned cold therapy in treating illness and disease. Hippocrates (460370 B.C.) documented the benefits of hydrotherapy. There are even stories of Egyptian women dunking their babies in cold rivers to help build health and resilience. Research on the topic is becoming more prevalent and it's helping shed some light on what people have been doing for thousands of years. Research from the Cochrane Review is pretty clear that ice baths will help reduce soreness (DOMS), decrease fatigue and improved ratings of physical recovery. Other studies have looked into the improvements in immune system function, mood, energy and autonomic regulation. It's hard to argue against ice baths. BUT There have been studies to show that ice baths DIRECTLY AFTER strength and endurance training can blunt the adaptation response. This is because your body doesn't have to deal with the inflammation, muscle damage and other disruptions to homeostasis on its own. BUT There seems to be an equal amount of research saying it can help... Shona Halson of the AIS goes through some of the conflicting research in this article: https://buff.ly/3kZWi7C. She goes through 4 studies involving cycling. 2 seemed to have some detrimental effects, 2 found improvements. The study performed on the highest trained athletes, with the most training sessions, (and therefore, most ice baths), showed improvements in a range of sprint and high-intensity cycling performances. This should be regarded more highly than the other studies that used non-elite participants. Tomorrow we'll go through how you should implement them into your training week. #one22 #strengthcapacityresilience #icebaths #coldexposure #coldthermogenesis

16.01.2022 QUESTIONS FROM THE GYM Q: How long will it take me to get a sub 7 minute 2 km? (You could also change that to "How long will it take me to achieve X?") ... A: How long is a piece of string? How fast and/or how much you progress depends on countless factors. We like to break fitness down into 6 categories: 1 - Breath 2 - Sleep 3 - Mindset 4 - Nutrition 5 - Movement 6 - Recovery Most people spend all their time getting an extra 1 or 2% out of number 5. Compared to the other factors, that buckets much closer to full. What else could you focus on besides trying to mix up your running intervals, or your strength training? How about getting in another hour of sleep every night? How about switching from a fixed mindset to a growth mindset? How about spending more time recovering at the beach? How about developing a breath practice or eating a little cleaner? All 6 factors work together to determine how fast and/or how much your progress. Don't neglect any of these areas. #one22 #strengthcapacityresilience

15.01.2022 Last chance to lock in a One22 Movember Tee! We will be putting the order in for this batch of tees tomorrow so if you are keen to support our cause - please jump on board! They are selling for $50 and all profits from these will go straight to our team page on the Movember website. We have male and female styles. Those that don’t yet know, a small team at Gym One22 is tackling 100km on the 28th & 29th of November! A 4km run every hour on the hour. A big task that we are pre...tty nervous for. We are doing this to support all things Men’s Health (including mental health, suicide, prostate cancer and all cause mortality). If this is a close cause to you, jump on board! We are almost at $2000 raised and 9 weeks out! Thank you to everyone who has gotten involved so far by ordering a tee or donating directly to the page If you want to donate directly, click this link: https://au.movember.com/team/2371793 No amount is too small! @movember #one22 #strengthcapacityresilience #menshealth #mentalhealthawareness #movemberfoundation

12.01.2022 This quote belongs in every gym and should be running through your mind every time you start feeling sorry for yourself during the session. The woe is me attitude isn’t going to finish the workout for ya. Stop complaining and do the work. Something to think about for the week ahead...... @cameronrhanes #one22 #strengthcapacityresilience #hwpo #keephammering

12.01.2022 SHARKE PLUMBING We appreciate the support from one of our great mates Shaun Clarke @sharkeplumbing who has supported us for years Unfortunately Clarkey had niggles in his knee that he had to get right for his upcoming Ironman in February, so he won’t be running the 100k with us! He will be helping us big time and passing on much of his knowledge that he’s gained through the last few years of dedicated endurance training! We will no doubt, need some of his ticker come... his 8am sponsored hour! ‘Firstly, what an absolutely amazing effort by Dan and Sam for putting this event together, and of everyone involved! Congratulations on this achievement! Mental health is something that is very close to my heart. I’ve been touched by it through friends and personally. One thing I’ve learnt is that speaking up and reaching out is so important. Somebody is always there to listen, whether it be friends, family or a professional. If anyone reading this ever needs to talk, I’m always here. There is no time that I won’t answer my phone and grab a coffee with you, whenever, 24/7/365. Sharke Plumbing is a Dromana local plumber, priding themselves on professionalism and quality of work. Contact Shaun on 0478 647 138 for any job, big or small!’ #one22 #strengthcapacityresilience #movember #menshealth See more

09.01.2022 BREATHE BEFORE YOU LEAVE Fitness is a balancing act between strain and recovery. Between stress and rest. Between sympathetic and parasympathetic. Training is sympathetic.... Recovery is parasympathetic. If you have too much stress, and not enough recovery, you risk overuse injuries, stagnation and becoming run down or ill. If you don’t have enough stress, and too much recovery, you risk stagnation and poor performance. When you finish your training session in the gym, you’re in a sympathetic state. You’re stressed out. You might be mentally clear, but your body has taken on a certain amount of strain. What we need to do is transition to a parasympathetic state as soon as we can. We can do this through the breath. Aim to get your breathing rate down to 3 x 7 second continuous and relaxed, nasal exhalations. Once you reach this point you can be pretty confident that your heart rate has slipped below 100bpm and you’re pushing into parasympathetic territory. Here’s what not to do (and what most people do...) - get straight into their phones and start scrolling social (that’s more stress) - get straight into their car and drive off with their heart rate still jacked (that’s more stress) - head straight to work or back home to deal with kids/household chores/insert any other daily stressor here Not that you should avoid having kids or going to work... but make sure you bring your heart rate back down and kickstart the recovery process before tackling the rest of your day. #one22 #strengthcapacityresilience

09.01.2022 BUILD YOUR OWN STRENGTH TRAINING PLAN When you understand how to build your own strength plan, your training becomes very simple. Just add in the days you want to hit each of the Big 5 movement patterns. Plug and play the exercises you want to do that fit into that category. Perform them with good technique. Do them consistently. Progress by adding load, volume, speed or improving technique over time. What are the Big 5? ... PUSH Any kind of upper body pressing movements such as push-ups, bench press, overhead press. PULL Any kind of upper body pulling movements such as single arm rows, pull-ups and inverted rows. HINGE The hip hinge - mostly focused on posterior chain development such as RDL's, kettlebells swings and deadlifts. SQUAT Knee dominant exercises such as goblet squats, front squats and overhead squats LOADED CARRY Pick a weight up and carry it from point A to point B. Exercises such as farmers walks, suitcase carries and bear carries fit in here. It was Dan John that said: Here is the program design process in a nutshell. 1. Determine which postures and patterns to do (what exercises) 2. Determine the number of movements to be done (sets and reps) 3. Determine the load to use on the movements (what weight) We just covered number 1 - which exercises. To help with 2 and 3 quickly. To get stronger - lift heavy weights, for less than 5 reps each set. Stick to the rule of 10 most of the time (under 10 top-end reps - this does not include warm-ups). Do this at least once a week on the main lifts. To get bigger - lift medium weights for 8-12 reps and go closer to failure. 3-4 sets is generally a nice idea. Eat enough food. Get plenty of sleep. If you need help with this, let me know. #one22 #strengthcapacityresilience #strengthtraining #buildyourownprogram #simplenoteasy

07.01.2022 MORE IS NOT BETTER. MORE IS JUST MORE. There’s a notion in the fitness industry, that if you're not lying in a pool of your own sweat after a session, you "didn't work hard enough." While we value hard work and push ourselves regularly, you don't need to do this every session. Nor should you. I once heard @michael_boyle1959 say something along the lines of should your aim be to vomit every workout? No. But if you’ve never felt like vomiting during a workout, you probably ha...ven’t pushed yourself hard enough." You should generally chase the minimal effective dose - the least amount of work to spark a change that forces your body to adapt and improve. Why do 5 sets of 5, when you can do 3 sets of 3 and get the same physiological response? There is a time and a place to do more just for the sake of it. There is a time and a place to throw the science out the window. There is a time and a place to focus on mental resiliency and overcoming adversity. But most of the time, stick to the minimal effective dose. Doing so allows you to show up every day without breaking down or getting injured. You should feel better leaving the gym then when you came in. This is true in terms of your physical capacities too. Eventually you're going to be strong enough, fast enough, fit enough to play your sport (unless your sport is fitness like triathletes and powerlifters). Take footballers for example, you probably don't need much more than a 2X BW squat or deadlift. More on top of that is not better and it's not going to help your performance. More is just more. Once you reach a certain level and you're "good enough" move on to other things. Instead of trying to get your deadlift from 2X BW to 2.5X BW, work more on power development, speed, or max single leg strength. Next time you're training, ask yourself - Is this actually going to make me better? Or is this just more? "I began to see that there is a bit of relativity in sports and performance in the weight room. And that was the key: there are sports where 'strong enough' or 'fast enough' or 'flexible enough' is, well, enough." - @coachdanjohn #one22 #strengthcapacityresilience #goodenoughisgoodenough

06.01.2022 BE LIKE PC I think we become more attracted to the idea of fitness every day because nothing is given. It is only earned. In many endeavours, you can ‘skill’ your way into some sort of performance. A footballer can be so talented that his conditioning can be neglected. ... A businessman can talk his way into a big contract. You can’t skill your way through a physical test of fitness. Impressive displays of fitness like this don’t happen overnight. They are earned. They are the result of consistent EFFORT and COMMITMENT over time. @peter.clavin currently has his name on wall as the most consistent in our gym for the month of November - 34 sessions including a de load week before our 100k run. It’s no surprise that he was able to hit our 2km standard of sub 7minutes last night (6.47). He comes in before work, 5.15am. He does his strength piece then. He then comes in after work for his conditioning piece at 4pm. He’s done this month after month. Before the lockdown, during the lockdown (home training plan + prep for movember run) and even more so since the lockdown. He’s hungry to improve. He asks questions. He’s coachable (a much more important quality than people think). He shows up. He does the work. He EARNS any progress he makes. Be like him. #one22 #strengthcapacityresilience

05.01.2022 FYF 2/10 1 mile run (1600m) Then 10-20-30-40 reps of: ... Burpees Lunges Push ups Sit ups Air squats + 250m run Then 1 mile run (1600m) to finish. Make sure you do the 250m after the last round of reps before starting the 1 mile run. So the last run will be 1850m. You should end up with 100 reps of each exercise plus 4200m or running. Time cap = 30min. Good luck and let us know how ya go

05.01.2022 Should you look like this after every session? No. Once a week is plenty. If you’ve never been like this, are you getting the most out of yourself? ... #one22 #strengthcapacityresilience

03.01.2022 BODY WEIGHT S&C SESSIONS Today's session is a quick mobility session after a solid week of training. Hold each stretch for two minutes (each limb where fitting) and relax as much as you can. Each exhale = try and sink a little bit more into the stretch. Ask for a little more range of motion. ... Enjoy the day off and come back tomorrow ready for the start of another big week. #one22 #strengthcapacityresilience #homeworkouts #mobilitywork

03.01.2022 BODY WEIGHT S&C SESSIONS Today's bodyweight strength session is lower-body only. It's starts with some max-effort and explosive work, followed by some bodyweight strength / volume, plus a little glute burner to finish. ... The session will be as follows 1a. O-I Split squat 3 x 5 sec 1b. Vertical jump 3 x 5 Focus on max effort on both of these efforts Have 30 seconds rest between the split squat and the jumps Then have 1-2 minutes rest 2. RFE split squat 5 x 5 Pause in the bottom position or slow the lowering phase to make these more diffcult. Add load if available. 3. RFE split hold 1 x max One set of max holds each leg. Start on non-dominant. 4a. SL RDL 4 x 7 4b. Shoulder tap plank 4 x 7 Pretty self-explanatory. Finisher 5a. SL hip thrust x 30 sec 5b. SL hip thrust hold x 30 sec Repeat for other side Repeat for 2 rounds each leg No rest between - simply change legs Good luck and let us know how you go! #one22 #strengthcapacityresilience #bodyweightworkouts #hometraining #garagegym

02.01.2022 IT’S NOT ABOUT THE F*CKING PROGRAM!! One of my biggest pet peeves in this industry is people looking for the perfect program. The perfect exercise. The perfect set and rep scheme. Apparently, there’s some magic bullet that’s going to solve all your issues we haven’t heard about. It’s not about the program! At the top level, all programs look remarkably similar. They push, they pull, they squat, they hinge, they carry. They work on the energy systems relevant to that sport.... So what makes the difference? It’s the consistency, the crew and the coach - in that order. It doesn’t matter how good the crew and the coach are, if you’re not showing up consistently and putting in the work (with intensity) then you’re going no where. Next comes the crew. A good crew will make you want to train. You’ll enjoy training. You’ll enjoy struggling. I like how James Clear puts it - "join a groupwhere the desired behavior is the normal behavior." You'll eventually line up your values and your habits (your lifestyle) to fit in with that crew. Then comes the coach. A good coach knows when to push you, when to ease off and let you do what you want. A good coach will fix the big rocks missing in your technique. A good coach will understand that S&C is NOT ONLY about the program. We don’t live in a vacuum. What are you eating? How are you sleeping? How much self-care or maintenance are you doing? Do you have a growth or a fixed mindset? Are you focusing on your breathing throughout the day? Then comes the program. Tick off the first three then worry about your stinking program. As Joe D says - a poor program done perfectly is better than a perfect program done poorly. Stop searching for the magic program. Stop thinking that’s the answer. The search for the perfect program will stop you DOING today. #one22 #strengthcapacityresilience

02.01.2022 ATHLETICS NOT AESTHETICS Saw that on a t-shirt once. Loved it. Instead of focusing on this part of your body or that part of your body, focus on this athletic improvement or that athletic improvement.... For example... Instead of checking your legs to see if they’ve changed to the shape you want, ask yourself if your squatting has improved. Instead of asking why you aren’t seeing growth on your biceps, can you do more chin-ups then you could a month ago? Instead of checking to see if you’ve lost your belly fat, how is your 2km row or run looking? Let’s take it to the kitchen... Instead of checking to see if you have abs after one day of not eating junk food; move toward a more athletic goal of seeing how many days in a row you can fuel your body with nothing but quality nutrients. Aesthetics ARE important. Being lean IS important for well-rounded health. Having muscle is important for longevity. But notice the mindset shift. It’s not the focus - it’s the result. Aim for improvements in athletic endeavours. Watch good things happen. ***Pro-tip - 3 athletic areas to put the focus on: - Pull-ups - Goblet squats holding 50% BW - 2km effort (run/row/ski) #one22 #strengthcapacityresilience