Author Archives: Drew

About Drew

MMA, Fitness & Marketing enthusiast from North Wales, UK. A Stoic Hippy with no hair. Not to boast but - 1st Class Degree in Sports Science from Loughborough, MSc in Nutrition from the University of Liverpool. 20 years experience of weight & fitness training.

How to Front Squat – 2023 [includes – Zombie Front Squats, Front Squat Crossed arms]


Jiu-jitsu and MMA are sports that demand several qualities from every athlete participating – strength, mobility, durability, and strength endurance. Unfortunately, it’s common that these elements are lacking in many athletes, even when their skill level is high. It’s also … Continue reading

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A Complete Guide to the Back Squat 2023 (covers back pain when squatting, technique, plus more!)


If you have lower back pain when squatting, or if you’re looking to build up your max squat, whether you do martial arts or not, keep reading! Jiu-jitsu and grappling sports are not dominated by weak bodies. It is an … Continue reading

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Calisthenic Back Exercises – With & Without Equipment [2022]


Callisthenics is an excellent exercise format when it comes to building functional strength. It’s also a lot more affordable to build muscle with bodyweight exercises such as those within the Calisthenics system, than it is to buy a range of … Continue reading

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Build your Arm muscle: Best Kettlebell Arm Exercise you should try


Photo from Club16 Trevor Linden Fitness When it comes to building arm muscles, there are several workouts you can try out to increase the size. You can try weight lifting and other exercises, but when you have limited access to … Continue reading

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Air Bike Vs Rowing Machine – Which is the best? [2022]


Both the air bike and the rowing machine are fantastic pieces of gym kit. Great for getting in shape, and maintaining (not really building) muscle mass in both the upper and lower body. They are also both pretty versatile in … Continue reading

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Best Punching Bag Gloves for Beginners [2022]


Whether you are training for a fight, or you just want to get in fighting shape, a high-quality pair of punch bag gloves are a must to keep your hands and knuckles protected. I’d recommend using a pair of 14oz … Continue reading

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Football (soccer) Fitness .pdf [2022]


Football is a demanding sport that requires endurance, power and agility. Ideally a conditioning or fitness program (“programme” is the correct UK spelling by the way), should be periodised and the volume and intensity should be significantly different during the … Continue reading

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Hex Bar / Trap Bar – A Complete Guide [2022]


Rather confusingly, known by two names: The erm, hex/trap bar is a controversial bit of kit. Pros of the Hex Bar Cons of the Hex Bar *more info in the video below: How much do trap bars weigh? Unlike Olympic … Continue reading

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Full Body Dumbbell Workout Routine at Home (.pdf)[2022]


If you are looking to exercise and build muscle at home then some high-quality dumbbells are a great investment. Whether you select to purchase multiple fixed-weight dumbbells or an adjustable set, this workout routine will help you to develop muscle. … Continue reading

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Cricket Gym Training Programme · .pdf · [2022]


Ideally, each cricket player should undergo a number of fitness tests and also have bloodwork taken to determine their baseline level of fitness, current stress & inflammation levels and to identify strengths and weaknesses. The following programme is a generalised … Continue reading

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