Category Archives: Uncategorized

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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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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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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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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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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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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MMA Punching Bag Workout for Beginners [2022]


If you want to get fit for MMA – then you must “do” MMA* Whilst sparring is necessary for fighters to get accumstomed with the intensity of a fight and the rush of adrenaline, hitting a punch bag is one … Continue reading

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Shoulder Exercises for Boxers


Heavy Bag work should be the main way that you build up your shoulders as a boxer. Here are my tips Avoid heavy seated presses Use bands and medicine balls Train movements not muscles Isometric punch -30 sec hold, and … Continue reading

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Functional Shoulder Workout [2022]


Shoulders are in my opinion, one of the hardest muscles to grow – in terms of bodybuilding aesthetics anyway. They are also easily over-trained. Apparently, the shoulders/deltoids have a very high concentration of androgenic receptors, so respond well to certain … Continue reading

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