Lower Body Session with a 30 minute inclined walk at the end A. Zercher Squat: 3x3-5 B. Hip Thrust: 3x4-8 C1. BSS: 3x8 p/s C2. DB RDL: 3x10 D1. Cable Knee Drive: 3x12 p/s D2. SL Calf Raise: 3x15 p/s A massive thing I have changed my mind on is the importance of direct hip work. Never used to do direct movements of hip extension and flexion which is ludicrous when you think of how much hip flexion and extension there is in most sports 😂 Part of learning and getting better

Been coping lately and let my standards drop with being too busy to train. Bollocks Because I’m a great athlete and S&C coach, I used my knowledge and mindset, which I am immensely grateful for to get a time efficient and needle moving conditioning session to build aerobic power. Feel free to use it. 6x2min on (RPE 7-8/ 150-170bpm) and 1 min off (either passive rest or active at RPE 3-4/ 110-120bpm) Autoregulation: Feeling good - add 1-2 more rounds Feeling bad - remove 2 rounds

Have been making excuses and not holding myself accountable regarding upholding standards in training. Will be back tomorrow to post a selfie of me in the gym after having finished training. Training will be Aerobic Power Intervals

Conditioning session today. Didn’t want to do it, did it anyway. (Key finding: having pre training fuel is a good way for me to deal with this because now you have to use the fuel. Note to self) Aerobic Intervals 6x400m, every 3 minutes: 90s work:90s rest Muscular Endurance Press Ups: 4x20 (45s) - 20/20/20/10 - stopped at 10 for set 4 because I wasn’t going to compromise form Sit Ups: 3x20 (45s) Reverse Flies: 3x20 (45s) - this was just for a pump and to feel good On a note of what Sam said about knowing exactly what kind of training needed based on mood/emotional state, I have found that Heavy Shrugs and a shoulder pump give me a massive dopamine hit. The shrugs personally stem from the NLP of having strong traps making me feel safer and more confident in contact in rugby. That just stuck