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.

Tennis Workout Plan (.pdf) 2022


Tennis is a sport that requires a high level of endurance, speed, power and core strength. In this workout, we will look to develop power and strength, so that players can accelerate faster, change direction quicker, serve faster and jump … Continue reading

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Individual Basketball Workouts .pdf [2022]


By Drew Griffiths (BSc, MSc) Get hench, jump higher, and move quicker on the basketball court, with this weight training program for basketball. Ideally, you’re strength and conditioning should be periodised, with a different pre-season training program, for example, compared … Continue reading

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Huberman Lab – Podcast Notes Episode 80: Optimize & Control Your Brain Chemistry To Improve Health & Performance 


Main Points Optimizing metabolic circuits for health and performance requires getting sufficient amounts of good-quality sleep of sufficient duration, as well as experiencing all phases of sleep, including slow wave and REM.Study participants who changed their routine from “night owl” … Continue reading

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The Complete Guide to Omega Fatty Acids [5 minute read]


What are Fats? Fats are a macronutrient, made up of 3 fatty acids combined with a molectule of glycerol Fats can be divided into: Monosaturated Fats – have one double bond. For exampel oleic acid found in olive oil Polyunsaturated … Continue reading

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Podcast Notes – Huberman Lab – Dr. Rhonda Patrick: Micronutrients for Health & Longevity


Small amounts of acute, relatively short lasting stress are good for you. Modern life is a bit easy in terms of physical challenges, but you can compensate with exercise and heat/cold exposure. 3 key nutrients for the brain and body … Continue reading

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How to Improve Your Memory & Focus | Podcast Notes | The Huberman Lab – Episode 73 Boost Attention & Memory


As a self-confessed space cadet, this is one podcast I was keen to listen to. Notes I made from the podcast are listed below: How to Improve Focus & Memory If you want to improve your focus and ability to … Continue reading

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Boxing Drills for Beginners .pdf [2022]


Remember to warm up before you start training intensely. A good warm up might consist of 10 minutes of steady state cardio, shadow boxing for 2 x 3 minute rounds, followed by a number of bodyweight exercises such as squats … Continue reading

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Is MMA Dangerous? (MMA FAQs Answered)


Article by Drew Griffiths (BSc, MSc) Like all contact sports, MMA comes with a relatively high risk of injury. It’s unlikely that you’ll compete in MMA for a year for example, without sustaining some type of injury in training or … Continue reading

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What’s the best protein powder for MMA Fighters?


Getting adequate protein is important for recovery, and adaptation to exercise. Adequate protein intake is also important for the general health and function of the body: Protein powders are not required by everyone, but if you’re an MMA fighter, it’s … Continue reading

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Yoga Philosophy – Dharnaa, Dhayana and Samadhi


All three words or phrases described here, are taken from/recorded within The Yoga Sutras of Patanjali. Dharnaa Dharnaa, is a sankskript word meaning “focus” or “concentration”. It has different translations and different yogis tend to teach the concept slightly differently. Some say … Continue reading

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