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)

Protected: EPP Summer Conditioning

This content is password protected. To view it please enter your password below:

Elite Sport Programme – Resisted Accelerations (Sled Sprints)

Key Technical Points for Resisted Accelerations (Sled Sprints)

1) Strong trunk position
2) 45 degree forward lean
3) Drive the floor away, feet contacting behind the hips
4) Powerful arm drive from hip to lip
5) Keep the head down

***Always follow the resisted accelerations with an unresisted sprint (x1 rep)
***Maximum load of 10% of bodyweight on the sled

Olympic Lifting: Clean from Thigh to Split Jerk

Olympic Lifting is a great tool for developing power (or more specifically strength-speed & speed-strength) this complex using 3 x clean from thigh and 2 x split jerk is something I use frequently.

Getting an athletes technically proficient in Olympic Lifting does require a significant amount of time, so depending on your athlete and how quickly they can pick it up you might decide to use alternative exercises completely or these derivatives of the full lifts.

A lift like the Clean from Thigh takes out the more technically demanding 1st pull and transition phases but allow the athlete to benefit from significantly loading the athlete through triple extension.

Clean from Thigh

1) Start position

  • Hook grip, thumbs distance from the edge of the rough part of the bar
  • Bar rests on the mid thigh
  • Weight through the mid foot
  • Shoulders over bar, elbows pointing along the bar
  • Feet hip width apart

2) Second Pull

  • Jump – powerful triple extension of the ankle, knee and hip
  • Weight up on to the toes
  • Shrug – violent shrug slightly after the triple extension
  • Keep the elbows relaxed to allow the bar to come up close to the body

3) Catch

  • Drop under the bar
  • Feet split from hip width out to a front squat position
  • Elbows rotate under the bar catching on the shoulders at the same time as the feet contact the ground
  • Weight through the heels.
  • Front Squat the bar back up to standing

Split Jerk

Bar rests on the shoulders, keep the elbows high through the drive phase
Feet hip width
Dip & drive from the legs, dropping under the bar splitting the feet into the lunge position
Feet should remain hip width throughout for stability – front foot flat, back foot on the toes.
Bar should finish above the line of the head
To finish, bring the front foot backward then the back foot forwards.

Elite Sport Programme – Strength & Acceleration Technique

,

Elite Sport Programme- Year 8 / Year 9

Programme Objectives: Increase whole body strength, develop acceleration technique

RAMP Warm Up – 6 minute target time

Acceleration

1) Wall drives  3 x 10 per leg

2) Seated Arm Drive 3 x 5 seconds

3) Resisted Acceleration 3 x 10m (partner or harness resisted

4) 15 m Maximal Acceleration (unresisted from a standing start)

Strength

1) Goblet Squat – 3 x 10 reps

2) Assisted Pull Up or TRX Row 3 x 10

3) MB Walking Lunge wit Rotation 3 x 8/leg

4) Press Up 3 x 10

Rest between sets = 60 seconds

Core

1) Single Leg Bridge

2) Plank combo – front, side x 2, reverse – 30 seconds each side

3) Skydivers (a.k.a. Prone AW)