Boiled Eggs & Asparagus Soldiers

No-one has any excuse to say they don’t have time to cook in the morning once they know this recipe, it’s literally the fastest recipe in our cook book!

Prep time: 1 minute
Cooking time: 5 minutes

Ingredients

2-3 eggs
6 asparagus sticks

Cooking instructions:

1. Boil the water (if you are wanting to do this in super quick time, boil the kettle and add it to the pan)
2. Put in the eggs and asapargus in the same pan and boil for 5 mins.
3. Serve together, add a knob of butter to the asparagus.

Scrambled Egg, Chorizo & Kale

The Chorizo in this recipe really adds something special to this classic breakfast. The kale brings in the all important veg into the first meal of the day to get you towards your minimum of 5 portions per day.

This high protein, low carbohydrate recipe is great to help reduce body fat levels, as it prevents any rise in blood sugar allowing for maximum fat burning through out the day.

Preparation time: 5 mins
Cooking time: 10 mins

Ingredients

3 x Free Range Eggs
1 x Handful of Kale, chopped
1 x Small Chorizo Sausage, chopped
1/2 tsp Coconut Oil
1 tsp of real butter

Cooking instructions

1. Add the kale to a saucepan and bring water to the boil, then simmer for 8-10 mins
2. Add the coconut oil to a pan and cook the Chorizo over a low heat for 4 minutes
3. Beat the eggs and add to a separate saucepan with the teaspoon of butter, cooking over a medium heat for about 5 minutes.
4. Keep stirring the eggs to scramble them and so they don’t stick to the pan.
5. Once the eggs are cooked, put the chorizo on top and serve with the kale.

Breakfast Calzone

A super tasty paleo Breakfast Calzone recipe ideal for stripping down body fat as part of a low carb, high fat, high protein diet.

Preparation time: 5 mins
Cooking time: 8-10 mins
Serves: 1-2

Ingredients

Coconut Oil for the pan
4 eggs
2 heaped tablespoons Tomato Sauce (bought or home-made)
Large handful of spinach
3-4 thin slices of goats cheese
Small handful of fresh basil (or 1 teaspoon dried mixed herbs)
1/2 Red pepper, chopped
5 green olives, halved

Cooking Instructions

1. Heat a teaspoon of coconut oil in a frying pan
2. Whisk the eggs in a bowl and pour into the frying pan
3. Allow the egg to cook for a few minutes until the egg has set but is still a bit runny on top
4. Cover the omelette base in the tomato sauce like a pizza
5. Rip up the spinach leaves, sprinkle them on to the omelette base with the goats cheese and basil
6. Add the red pepper, olives and gently fold the omelette in half, sealing the edges by pressing down with a spatula.
7. Cook for a further 5 minutes to ensure the cheese melts.

Split Squat – Unilateral Lower Body Level 1

SPLIT SQUAT

A great introductory unilateral movement when performed under bodyweight, can be progressed up to working under heavy loads with barbells and dumb bells gradually overtime making it a much more advanced movement at that point.

Loading options / progressions: bodyweight, dumb bells, single dumb bell (asymetrical load), barbell

Benefits:

Improved flexibility at the hip
Improved strength in the lower body
Improved stability

Technical points:

1) Keep a hip width gap between the feet for stability
2) Long stride out, knee should remain above the ankle throughout
3) Keep the torso up right
4) Drop the back knee down to the floor and return to the start position.

RAMP Warm Up – Level 2

This is a new movement preparation (warm up) we’ve designed to build on from the original RAMP Warm Up.

This sequence incorporates some more targeted glute medius activation exercises at the start along with some progressions to the bridge, squat and single leg movements.

 

 

 

Resistance Training Matrix

Proformance Movement Matrix

Resistance Training Matrix

This resistance training movement matrix is designed to provide a progressive pathway of exercises for athletes young and old to develop their strength and power.

The prescription of sets, reps and loads is going to be dictated by the athletes biological age, training age and the objectives you are working towards and I would recommend working within the framework outlined in the UKSCA’s Youth Resistance Training Position Statement if you are working with athletes under the age of 18.

How they progress within each category will vary and they maybe operating at Level 5 in one category and Level 3 in another. Progression to the next level for me will be determined by technical competency in the previous level and completing a 3 week progression  of 8, 10 and 12 reps against bodyweight. Once an athlete can complete 3 sets of 12 reps with good technique I will move them up to the next level. After they have progressed through this I will then look at adding additional load.

It is worth noting that resistance training exercises should be included as part of a well rounded programme that also focuses on the development of flexibility, mobility, speed, agility and reactive strength (stretch shortening cycle) qualities.

Credits

The content of the movement matrix certainly isn’t original has been inspired by a number of sources and my own experience developing athletes of all ages. The broad categories are based upon those outlined in Rhodri Lloyd’s recent textbook Strength and Conditioning for Young Athletes for developing fundamental movement skills. Some of the exercise progressions particularly the single leg exercises have been strongly influenced by the work of Mike Boyle, and other coaches I have had the pleasure of talking to and working with such as Ed Archer and Rich Clarke of the Athlete Academy and Henry Davies at Cheltenham College. Credit must also go to John Noonan who introduced the concept of a movement matrix during his presentation at the UKSCA Annual Conference 2014.

Goblet Squat – Level 2 Lower Body Strength Exercise

Goblet Squat – Lower Body Bilateral – Level 2 Movement

Goblet Squats are a great exercise to introduce athletes to loaded squat movements, especially those with limitations in their flexibility/mobility.

We use the goblet squat as a progression towards more advanced squat movements within the matrix, but also due to the lower technical demands they are great incorporated in to strength endurance / metabolic conditioning sessions.

Suggested sets & reps for beginners: 1-2 sets of 10 reps

Prerequisites:  Athletes must be able to complete a body weight prisoner squat (level 1) with good form i.e. hips below the knees, back straight, heels down.

Main muscles used:

Gluteals
Hamstrings
Quadriceps
Trunk musculature (isometric)