Category Archives: Fitness

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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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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Football (Soccer) Warm Up Drills .pdf [2022]


As everyone knows by now, warming up is important in order to mitigate the risk of injury and optimise performance. It can be tricky to make up a warm up for football on the spot however, and many players end … Continue reading

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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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Wim Hof for Crohn’s disease (What’s the research says) [2022]


The Wim Hof Method has been around for quite a few years now, but has gone pretty mainstream in 2022, with Fear The Freeze – basically a TV series all about Wim Hof and his method – airing on the … Continue reading

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