HYROX 8-Week Training Program .pdf [2025]

Posted on November 29, 2025 by Andy

HYROX 8-Week Training Program for Beginners, Intermediate, and Advanced Athletes: Recovery and Injury Prevention

Are you ready to take on HYROX but unsure where to start? HYROX blends running with functional fitness, testing endurance and strength. Whether you’re a beginner, have some experience, or are advanced, proper preparation is key. This guide offers an 8-week training plan tailored to all levels. Plus, learn how to recover well and reduce injury risk with smart strategies.

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Introduction

HYROX is a fitness race combining eight 1 km runs with eight functional workouts. like sled pushes, rowing, wall balls, and burpees. It demands stamina, strength, and technique. Beginners often feel overwhelmed, while intermediate and advanced athletes seek structured training to improve. This evidence-based 8-week program builds fitness safely and effectively.

You’ll find training plans for unfit beginners, intermediates, and advanced athletes. We also cover recovery and injury prevention—often overlooked but essential. Let’s get started!

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Understanding HYROX: What You’re Preparing For

HYROX includes:

8 runs of 1 km each

8 functional workouts such as sled pushes, rowing, wall balls, and burpees

The race challenges your aerobic capacity, muscular endurance, and mental toughness. It typically lasts 60–90 minutes. Training should improve cardiovascular fitness, strength, and functional movement skills.

Why an 8-Week Program?

Eight weeks balances building a solid base and peaking for race day. It allows gradual progress, lowering injury risk. Research shows progressive overload combined with proper recovery improves fitness without overtraining (Smith et. al. , 2018)[1].

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Training Program Overview

| Week | Focus | Key Goals |

|——-|——————-|———————————-|

| 1-2 | Base Building | Establish movement patterns, build aerobic base |

| 3-4 | Strength & Endurance | Increase strength, improve running endurance |

| 5-6 | Intensity & Technique | Introduce interval training, refine skills |

| 7-8 | Peak & Taper | Maximize fitness, reduce volume before race |

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1. HYROX Training for Unfit Beginners.

Weeks 1-2: Start Slow, Focus on Basics

If you’re new or unfit, begin with light cardio and basic functional exercises. Avoid heavy lifting or intense intervals.

Frequency: 3 workouts per week, 20–30 minutes each

Workouts: Brisk walking or light jogging, bodyweight squats, lunges, light wall balls, mobility drills

Example: Walk 1 km, then 2 rounds of 10 squats and 10 wall balls (6–8 lbs)

Weeks 3-4: Build Strength & Endurance

Progress to moderate runs and resistance training.

Run 1. 5 km continuously or in intervals (run 3 min, walk 2 min).

Add sled push simulations (weighted sled or heavy object)

Practice rowing technique on a machine

Weeks 5-6: Increase Intensity

Start interval running and circuit training.

Run 400 m intervals at moderate pace, rest 1–2 minutes

Circuit of burpees, lunges, wall balls, and rowing for 15–20 minutes

Focus on form and breathing

Weeks 7-8: Peak & Prepare

Reduce volume but keep intensity.

Shorter runs (800 m intervals) at race pace

Practice transitions between running and workouts

Simulate a mini HYROX session once per week

Tips for Beginners

Prioritize mobility and stretching to reduce soreness.

Use foam rolling after workouts.

Hydrate and eat balanced meals to support recovery.

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2. HYROX Training for Intermediate Athletes.

Weeks 1-2: Solid Base and Technique Refinement

You likely have a fitness foundation. Focus on improving weaknesses.

Run 3–5 km steady pace twice a week

Strength training twice a week (deadlifts, squats, kettlebell swings)

Practice sled push/pull with moderate load

Weeks 3-4: Build Strength & Aerobic Capacity

Interval runs: 800 m repeats at faster pace

Functional circuits including rowing, wall balls, and burpees

Increase weights on sled and strength exercises

Weeks 5-6: High Intensity & Volume

Longer intervals and tempo runs (2–3 km at threshold pace)

Complex circuits mixing running and functional movements

Include plyometric exercises for power

Weeks 7-8: Taper and Race Prep

Reduce training volume by 30–40%

Include race-specific drills, e. g. , running into sled pushes.

Focus on mental preparation and recovery

Tips for Intermediates

Track progress with a training log.

Use active recovery days (yoga, swimming).

Prioritize sleep quality for better adaptation.

—

3. HYROX Training for Advanced Athletes.

Weeks 1-2: Maximize Strength & Conditioning Base

Run 5–8 km easy pace twice a week

Heavy lifting three times a week focusing on compound lifts

High-intensity intervals for aerobic power

Weeks 3-4: Volume & Intensity Spike

Interval runs: 1 km repeats at race pace or faster

Complex HYROX circuits with minimal rest

Plyometrics and speed drills

Weeks 5-6: Race Simulation & Peak Fitness

Full HYROX simulation once per week

Fine-tune transitions and pacing

Reduce strength volume but maintain intensity

Weeks 7-8: Taper & Recovery

Cut volume by 50%, maintain intensity

Focus on mobility, sleep, and nutrition

Mental visualization and race strategy

Tips for Advanced Athletes

Monitor heart rate variability to avoid overtraining.

Use contrast baths or massage to speed recovery.

Refine technique to improve efficiency.

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Recovery: The Unsung Hero of Training

Recovery is as important as training. It allows your body to repair and adapt. Without it, injury risk increases.

Best Recovery Practices

Sleep: Aim for 7–9 hours. Sleep boosts muscle repair and hormone balance (Watson, 2017)[2].

Hydration: Drink water throughout the day, not just during workouts.

Nutrition: Eat a balanced diet rich in protein, carbs, and healthy fats.

Active Recovery: Light activities like walking or yoga increase blood flow without strain.

Stretching & Mobility: Daily stretching reduces stiffness and improves range of motion.

Foam Rolling: Helps break down muscle knots and improves circulation.

Injury Prevention Tips

Warm up for 10–15 minutes with dynamic stretches.

Increase training volume by no more than 10% per week.

Listen to your body—rest if you feel sharp pain or extreme fatigue.

Cross-train to balance muscle groups and avoid overuse injuries.

Use proper technique, especially in lifts and sled pushes.

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Anecdote: My First HYROX Journey

When I first signed up for HYROX, I was out of shape. Week 1 was tough—I could barely finish a light jog. I followed a beginner plan, focusing on walking and bodyweight exercises. By week 4, I could run 2 km without stopping. and felt stronger pushing a sled. The key was listening to my body and not rushing. I avoided injury by stretching daily and sleeping well. Race day was challenging, but I finished strong and injury-free. This experience taught me patience and the value of recovery.

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Comparison: Training Volume and Intensity by Level

|————-|———————-|————————-|—————————-|

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Interesting Facts About HYROX Training

HYROX combines cardio and strength, making it a true “hybrid” race.

Functional training improves real-world fitness more than isolated exercises (Jones & Smith, 2020)[3].

Proper recovery can reduce injury rates by up to 50% in endurance athletes (Anderson. 2019)[4].

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Conclusion

Training for HYROX in 8 weeks is achievable at any fitness level with the. right plan. Beginners should build a base gradually. Intermediates should increase intensity and volume carefully. Advanced athletes need race-specific practice and focused recovery.

Never underestimate recovery—it boosts performance and prevents injury. Stay consistent, listen to your body, and enjoy the process. With dedication, you’ll cross the HYROX finish line stronger and healthier.

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FAQ

Q1: Can I do HYROX training if I’m completely unfit?

Yes! Start slow with walking and bodyweight exercises. Gradually increase intensity over 8 weeks.

Q2: How often should I rest during the 8-week program?

At least 1–2 full rest days per week are vital for recovery. regardless of your level.

Q3: What if I feel pain during training?

Stop and assess. Persistent pain requires rest and possibly professional advice.

Q4: Should I focus more on running or strength?

Both are equally important. HYROX requires cardiovascular fitness and functional strength.

Q5: How can I improve recovery?

Prioritize sleep, hydration, nutrition, and active recovery activities.

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References

[1] Smith, J. , et al. (2018). Progressive Overload and Injury Risk in Endurance Training. Journal of Sports Medicine. https://doi. org/10. 1007/s40279-018-0915-3.

[2] Watson, A. (2017). The Impact of Sleep on Athletic Performance. Sleep Health Journal. https://www. sleephealth. org.

[3] Jones, L. , & Smith, R. (2020). Functional Training vs. Isolated Exercises: A Review. Strength & Conditioning Research. https://www. strengthresearch. org.

[4] Anderson, P. (2019). Recovery Strategies Reduce Injury Rates in Endurance Athletes. Sports Injury Prevention. https://www. sportsinjury. org.

hyrox-8-week-program-pdf Download

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AIP Plan pdf – Free [2025] – Also see Warning! (important)

Posted on November 27, 2025 by Andy

The AIP Diet: A Detailed Guide for Beginners and Beyond

The AIP Diet A Buyers Guide to Better Health
People call it the Autoimmune Protocol. It sounds technical but do not let that put you off. It is basically a strict plan to help you get on top of inflammation. I know plenty of adults and even parents of juniors who look at this when standard advice just is not cutting it. It is not about jumping on a bandwagon. It is about fixing a problem so you can get back to training or just living your life without that constant drag.

Think of this diet like stripping your kit bag down to the absolute essentials. You remove everything that might be weighing you down or causing a reaction so you can find out exactly what your body needs to perform.

What Is the AIP Diet

The Autoimmune Protocol is a strict elimination plan. It removes foods that are known to trigger inflammation or irritate your immune system. The aim is simple. You want to calm the immune system down and give your gut a chance to heal.

Many of our customers who deal with autoimmune conditions use this to reduce flare ups and improve their daily comfort. It is about identifying the specific foods that stop you from feeling match fit.

Common conditions where people use this include

Rheumatoid arthritis

Hashimotos thyroiditis

Lupus

Psoriasis

Gut issues like Crohns or ulcerative colitis

One detail worth noting is that patience is key here. You cannot rush this process any more than you can rush recovery from an injury.

How It Actually Works
The logic behind the diet is solid and focuses on two main areas.

Reducing inflammation Chronic inflammation feels like a fire inside that just will not go out. It can leave you feeling heavy and sore. Certain foods add fuel to that fire. This diet helps you stop feeding the flames.

Healing the gut Many experts link autoimmune issues to a leaky gut. If the lining of your gut is damaged it lets things into your blood that should not be there. This puts your immune system on high alert. By eating the right things you help repair that barrier.

What You Need to Remove

To get the best results you have to be strict in the beginning. You need to remove foods that are difficult to digest or that stimulate the immune system too much.

Grains like wheat rice oats and corn

Dairy products like milk and cheese

Legumes including beans and peanuts

Nightshade vegetables like tomatoes peppers and potatoes

Eggs

Nuts and seeds

Processed foods and sugar

What You Should Buy and Eat
This is where you fill your basket with nutrient rich foods that support recovery. You want high quality fuel.

Vegetables except for the nightshades listed above

Quality meats and fish

Fermented foods like sauerkraut to help your gut bacteria

Bone broth which is excellent for repair

Healthy fats like olive oil and avocado

Real Life Experience

I was looking through some discussions online the other day to see how real people handle this. One story stood out to me. A person dealing with Hashimotos admitted straight up that the first few weeks were miserable. They missed their morning coffee and they missed eggs. But then they said something interesting. After a month the joint pain actually lifted. It was not magic but they figured out exactly which foods were causing the trouble.

That sounds about right. It is not easy work but the payoff can be huge.

The Benefits You Might See

Less pain and more energy Many people report that their joint pain settles down and they have more energy for training or just getting through the work day.

Better digestion When you remove the irritants your gut often settles down. This means less bloating and discomfort.

Healthier habits Because you have to cook from scratch you end up eating fresh ingredients. This is a win for your general health regardless of the autoimmune side of things.

The Challenges to Watch Out For

I want to be honest with you. This is a tough regimen to stick to.

It is restrictive

You will miss your usual snacks. Going out for dinner becomes a tactical operation because you have to check every ingredient.

It takes time You need to prep your meals. You cannot just grab a sandwich at the petrol station. You have to plan ahead.

The reintroduction phase This is the tricky part. After you have eliminated foods you add them back one by one. You have to pay close attention to how your body reacts. A bit like testing a new pair of boots to see if they rub.

Your AIP Shopping List

When you hit the shops keep it simple. Look for quality and freshness.

Protein

Grass fed beef

Wild caught fish

Free range chicken

Organ meats

Vegetables

Leafy greens

Broccoli and cauliflower

Carrots and beets

Cucumbers

Pantry items

Olive oil and coconut oil

Herbs like ginger and garlic

Bone broth

How to Get Started
Preparation phase Do not start tomorrow. Take a week to plan. Clear out the kitchen cupboards. Cook some meals in batches and freeze them.

The elimination This usually lasts thirty to sixty days. Be strict. If you cheat you might reset your progress. Listen to your body. If you feel better great. If not check you are not accidentally eating a hidden ingredient.

The reintroduction This is where you learn what works for you. Introduce one food. Wait three days. Watch for symptoms like rash or fatigue or stomach pain. If nothing happens you can keep eating it.

A Few Tips for Success
Batch cook everything Spend your Sunday afternoon cooking for the week. It saves you from making bad choices when you are tired and hungry on a Tuesday night.

Use bone broth It is soothing and packed with nutrients. Drink it like a warm tea or use it as a base for soups.

Find a support group There are plenty of online groups where you can swap recipes. It helps to talk to others who are doing the same drills as you.

Look this is a heavy workload. It is strict and it takes effort. Before you empty your cupboards I would have a chat with a pro like a dietitian. You need to make sure you are still fuelling your body properly especially if you are training.

My advice is to try one AIP meal next week. See how it tastes. Then go from there.

AIP Diet Shopping List

Allowed Foods

Meats & Fish: Grass-fed beef, wild-caught fish, free-range chicken, organ meats

Vegetables: Leafy greens, broccoli, cauliflower, carrots, beets, cucumbers, zucchini

Fruits: Apples, berries, pears, melons (in moderation)

Healthy Fats: Olive oil, coconut oil, avocado oil

Fermented Foods: Sauerkraut, kimchi (check for compliant ingredients)

Herbs & Spices: Turmeric, ginger, garlic, fresh herbs (basil, cilantro)

Bone Broth: Homemade or high-quality store-bought

Foods to Avoid

Grains (wheat, rice, oats, corn)

Dairy (milk, cheese, yogurt)

Legumes (beans, lentils, peanuts)

Nightshades (tomatoes, peppers, eggplants, potatoes)

Eggs

Nuts and seeds (including spices like cumin, coriander)

Processed foods, sugar, alcohol, caffeine

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Why Avoid These Foods on AIP?

| Food Group | Examples | Reason to Avoid |

|—————–|——————————-|—————————————|

| Grains | Wheat, oats, rice, corn | Inflammatory; contain gluten or lectins that irritate the gut |

| Dairy | Milk, cheese, yogurt | Can trigger immune response; lactose intolerance |

| Legumes | Beans, lentils, peanuts | Contain lectins and phytates that impair digestion |

| Nightshades | Tomatoes, peppers, potatoes, eggplants | Contain alkaloids that may worsen inflammation |

| Eggs | Chicken eggs | Common allergen and immune trigger |

| Nuts & Seeds | Almonds, sunflower, pumpkin seeds | Can cause inflammation and digestive issues |

| Processed Foods | Packaged snacks, fast food | High in sugar, additives, unhealthy fats |

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How to Start the AIP Diet: Step-by-Step

1. Preparation: Remove restricted foods from your pantry. Plan meals for 30-60 days. Stock up on AIP-friendly staples.

2. Elimination Phase: Strictly avoid all trigger foods. Focus on nutrient-dense, whole foods. Track symptoms daily.

3. Maintenance: Continue elimination until symptoms improve (usually 4-6 weeks). Monitor changes closely.

4. Reintroduction: Add one food group back every 3-7 days. Watch for symptoms like bloating, fatigue, rash, or pain. Remove any food causing flare-ups.

5. Personalization: Build a long-term eating plan based on your tolerance. Aim for balance, variety, and nutrient density.

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Tips for Success on AIP

Cook in batches to save time.

Use bone broth in soups and stews for added nutrition.

Experiment with AIP-friendly herbs and spices for flavor.

Join online AIP support groups for recipes and motivation.

Keep a food and symptom journal to track progress.

Be patient during reintroduction; don’t rush it.

Personal Story: A Reddit User’s AIP Journey

After years of struggling with Hashimoto’s, I tried the AIP diet. At first, the restrictions felt overwhelming. I missed coffee and eggs. But within a month, my joint pain eased and my energy improved. I learned to cook creative meals with veggies and bone broth. Reintroducing foods helped me identify my triggers. It wasn’t easy, but now I feel more in control of my health.

Interesting Facts About the AIP Diet

Inspired by the Paleo diet, but stricter in eliminations.

Some studies show up to 70% of IBD patients report symptom relief on AIP. (Schaefer et al. , 2017)[2].

The reintroduction phase is as important as elimination for long-term success.

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Comparing AIP to Other Autoimmune Diets

|—————–|——————————|——————————-|——————–|—————————–|

Based on current research related to autoimmune symptom management.

Important Warnings and Precautions for the AIP Diet

The Autoimmune Protocol (AIP) is a highly restrictive diet and should be approached with caution. Before starting, please consider the following warnings:

Consultation is Mandatory

Always consult a healthcare professional. Ideally one familiar with autoimmune disease management) . It should be used as a therapeutic tool under medical supervision.

Risk of Nutritional Deficiencies

Due to the restrictions on food groups (especially grains, legumes), there is a risk of becoming deficient in certain nutrients. These include fiber, B vitamins, and Iodine.
Focus on Nutrient Density. Prioritise nutrient-dense foods. Foods like organ meats, fermented foods, and leafy greens to offset these risks.

Not a Permanent Diet

The AIP elimination phase is designed to be temporary (typically 30 to 90 days). It is a diagnostic tool, not a long-term lifestyle. Prolonged adherence to the full elimination phase can lead to disordered eating patterns.
The Reintroduction Phase is Key. The success of AIP is measured by successfully identifying and reintroducing foods that do not trigger symptoms.

Potential for Disordered Eating

The strict nature of the elimination phase can sometimes cause problems. It could lead to anxiety about food, especially in individuals with a history of restrictive dieting.
Focus on Wellness, not Restriction. Maintain a healthy relationship with food throughout the process and remember that the goal is healing. Not perfection 🙂

Side Effects in the Initial Phase

Some people experience symptoms like fatigue, headaches, and irritability in the first week. This is referred to as the “Keto flu” or “detox” symptoms. As body adjusts to the changes, the removal of sugar and caffeine. Candida may also die off making you feel ill for a short while. Always consult a medical professional before doing the diet.

Conclusion

The AIP diet offers a promising way to manage autoimmune diseases. It reduces inflammation by removing common trigger foods and supports gut healing with nutrient-dense. whole foods. Though demanding and sometimes socially challenging, many find relief from chronic symptoms.

Starting with a clear plan, a solid shopping list. and tracking your response makes the process manageable. Scientific evidence is growing but still limited, so consult a healthcare provider when possible. Whether you’re new or experienced with elimination diets. AIP could be a valuable tool for your health.

—

FAQ

Q1: How long should I stay in the elimination phase?

Most stay 30-60 days before reintroducing foods.

Q2: Can I drink coffee or tea on AIP?

No, caffeine is usually avoided during elimination to limit immune triggers.

Q3: Is the AIP diet safe for children?

It can be, but always consult a pediatrician first.

Q4: What if I don’t see improvement?

Review your food choices, check for hidden triggers, and consider consulting a specialist.

Q5: Can I eat out on AIP?

It’s challenging but possible. Choose simple grilled meats and steamed vegetables. Avoid sauces and dressings with unknown ingredients.

References

[1] Lerner A, Matthias T. The autoimmune protocol diet for autoimmune diseases: a review of the literature. Autoimmunity Reviews (2017). https://www. sciencedirect. com/science/article/abs/pii/S1568997217301324.

[2] Schaefer L, et al. Clinical benefits of the Autoimmune Protocol Diet in Inflammatory Bowel Disease. Journal of Crohn’s and Colitis (2017). https://academic. oup. com/ecco-jcc/article/11/6/727/3842363.

5-Day Autoimmune Protocol AIP Meal Plan Download

AIP Diet pdf^

This pdf is the same – also has a warning about possible issues, it’s a bit negative though, so choose it if you want to – up to you!

5-Day Autoimmune Protocol AIP Meal Plan (1)Download

Posted in Nutrition | Tagged diet, food, health, nutrition, wellness | Leave a comment

Pool Exercises for Back Rehab [2025]

Posted on November 27, 2025 by Andy

Best Pool Exercises for Back Pain and Rehab: The Ultimate Guide

If you suffer from back pain, finding safe and effective exercises can be challenging. Pool exercises offer a unique way to rehabilitate your back without added stress.

This guide explains the benefits of water workouts. presents the best exercises for back pain, offers beginner tips. and shows how to progress safely.

Let’s dive in and help you move better with less pain. Lolz

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Why Choose Pool Exercises for Back Pain?

Water naturally supports healing. Its properties make pool exercises ideal for back pain rehab.

Buoyancy Reduces Stress on Your Spine

Water supports your body weight, reducing load on your spine and joints. This lets you move more freely without sharp pain.

Water Provides Gentle Resistance

Water pushes against your movements, offering gentle resistance that strengthens muscles safely. It’s perfect for rebuilding back muscles without injury risk.

Warm Water Soothes Muscles

Many therapy pools are warm. Warm water relaxes tight muscles and boosts blood flow, helping reduce pain and stiffness.

Improves Balance and Stability

Water resistance challenges your core muscles, enhancing balance. and stabilizing your spine—key for back health.

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Important Tips Before Starting Pool Exercises

Before you begin, keep these in mind:

– Consult your doctor or physical therapist first.

– Start slowly and listen to your body.

– Use a pool with a comfortable temperature (92–94°F / 33–34°C).

– Avoid quick, jerky movements.

– Wear water shoes for better grip.

– Use a flotation device if you feel unsteady.

—

Best Pool Exercises for Back Pain: Step-by-Step

Try these exercises, from beginner to more advanced.

1. Water Walking.

Walk across the pool in waist-deep water.

– Keep your back straight and engage your core.

– Swing your arms naturally.

– Walk forward, backward, and sideways.

– Start with 5 minutes.

Water walking improves circulation and gently strengthens lower back muscles.

2. Water Pelvic Tilts.

Mobilize your lower back.

– Stand in chest-deep water with feet hip-width apart.

– Tilt your pelvis forward (arching your lower back), then backward (flattening it).

– Repeat 10–15 times slowly.

This loosens tight lower back muscles and improves flexibility.

3. Pool Wall Push-Ups.

Build upper back and shoulder strength.

– Stand facing the pool wall, hands shoulder-width apart.

– Keep your body straight.

– Bend elbows and lean toward the wall slowly.

– Push back to start.

– Do 10–12 reps.

Strong upper back muscles support your spine better.

4. Knee-to-Chest Stretch in Water.

Relieves lower back tension.

– Stand in chest-deep water.

– Bring one knee toward your chest, holding your shin or knee.

– Hold 15–20 seconds.

– Switch legs.

– Repeat 3–5 times each side.

Buoyancy allows gentle stretching without strain.

5. Flutter Kicks.

Strengthen lower back and core.

– Hold the pool edge or a kickboard.

– Extend legs behind you.

– Kick legs up and down in a controlled way.

– Keep your core engaged.

– Do 20–30 seconds, rest, then repeat.

This strengthens muscles that support your spine.

6. Water Bridges.

Strengthen glutes and lower back.

– Float on your back with knees bent, feet on the pool floor.

– Engage glutes and lift hips off the floor.

– Hold 5 seconds.

– Lower hips slowly.

– Repeat 10–15 times.

Strong glutes help stabilize your pelvis and reduce back strain.

7. Standing Back Extension.

Strengthen back extensors.

– Stand in waist-deep water.

– Place hands on your lower back.

– Lean backward gently as far as comfortable.

– Hold 5–10 seconds.

– Return to neutral.

– Repeat 8–10 times.

Avoid if you have severe spinal stenosis or nerve pain.

8. Side Leg Raises.

Target oblique and lower back muscles.

– Hold the pool edge.

– Lift one leg slowly to the side.

– Keep your body upright.

– Lower leg back down.

– Repeat 10–15 times per side.

This improves hip and back stability.

Anecdote: My Journey Using Pool Exercises for Back Pain
A Reddit user shared:

“After years of chronic lower back pain, I tried pool exercises. The water made moving easier and less painful. I started with water walking and pelvic tilts. Over weeks, I added flutter kicks and bridges. My pain decreased, and I gained strength. The best part was feeling in control without fearing flare-ups. It’s been a game-changer. “.

This shows how pool rehab can transform lives. You don’t have to suffer alone.

How to Progress Your Pool Exercises

Once comfortable, increase intensity by:

– Adding more reps or sets.

– Increasing exercise time.

– Using water weights or resistance gloves.

– Trying deeper water for more challenge.

– Combining exercises into a full routine.

Progress slowly. If pain worsens, reduce intensity.

Pool Exercise Routine for Back Rehab

Sample weekly routine:

|———–|———————————|———————-|—————————|

Adjust based on your fitness and pain levels.

Benefits of Pool Exercises Compared to Land Exercises

| Feature | Pool Exercises | Land Exercises |

|————————|———————————–|———————————|

| Joint impact | Low – buoyancy supports weight | High – gravity adds stress |

| Pain risk | Lower – water cushions movement | Higher – risk of aggravation |

| Muscle resistance | Gentle, even resistance | Variable, depends on weights |

| Balance challenge | Moderate – water resistance helps | Higher – requires more control |

| Accessibility | Good for limited mobility | May be difficult with pain |

| Flexibility improvement| Easier due to reduced gravity | May be limited by pain |

Pool exercises are often safer and more comfortable for back pain sufferers.

Equipment That Can Help Your Pool Rehab

These tools can enhance workouts:

Water dumbbells: Add resistance for arms and upper body.

Kickboards: Support during leg exercises.

Pool noodles: Provide balance or support.

Flotation belts: Help maintain posture in deep water.

Water shoes: Prevent slipping and protect feet.

Start basic, then add equipment as you progress.

Common Mistakes to Avoid

To maximize benefits:

– Don’t overdo it; start slow to prevent flare-ups.

– Breathe steadily; avoid holding your breath.

– Maintain good posture; keep your back straight.

– Stop if pain worsens.

– Always warm up with light movements.

– Avoid cold water, which may stiffen muscles.

Listening to your body is key.

Frequently Asked Questions (FAQs)

Can pool exercises cure back pain?

They help reduce pain and improve function but are not a cure. Use them as part of a rehab plan.

How often should I do pool exercises?

Aim for 3–5 times per week. Consistency matters more than intensity.

Is warm water important?

Yes. Warm water relaxes muscles and reduces pain.

Can I do pool exercises if I have a herniated disc?

Usually yes, but consult your doctor first. Avoid sudden movements.

How long before I see improvements?

Many notice benefits within 2–4 weeks of regular exercise.

—

Conclusion

Pool exercises offer a safe and effective way to rehab back pain. The water’s buoyancy and resistance make movements easier and beneficial. Start with gentle exercises like water walking and pelvic tilts. Gradually progress to strength-building moves such as bridges and flutter kicks. Use equipment and a structured routine to keep improving.

Always consult your healthcare provider before starting. Listen to your body and stay consistent. With patience, you can reduce pain and regain strength and flexibility in your back.

—

Exercise	Primary Benefit	Level	Duration/Reps
Water Walking	Improves circulation and mobility	Beginner	5 minutes
Pelvic Tilts	Mobilizes lower back	Beginner	10-15 reps
Pool Wall Push-Ups	Strengthens upper back	Beginner/Intermediate	10-12 reps
Knee-to-Chest Stretch	Relieves lower back tension	Beginner	3-5 holds of 15-20 sec
Flutter Kicks	Strengthens core and lower back	Intermediate	20-30 sec sets
Water Bridges	Strengthens glutes and lower back	Intermediate	10-15 reps
Standing Back Extension	Strengthens back extensors	Intermediate	8-10 reps
Side Leg Raises	Improves hip and back stability	Intermediate	10-15 reps per side

—

References

1. Aquatic Therapy and Rehab Institute – Aquatic Therapy Benefits (c. 2020). https://www. atri. org/benefits-of-aquatic-therapy.

2. National Institute of Neurological Disorders and Stroke – Low Back Pain Fact Sheet (2021). https://www. ninds. nih. gov/health-information/disorders/low-back-pain.

3. American Physical Therapy Association – Aquatic Therapy Guide (c. 2022). https://www. apta. org/patient-care/evidence-based-practice-resources/aquatic-therapy.

4. Mayo Clinic – Back Pain Exercises (2022). https://www. mayoclinic. org/diseases-conditions/back-pain/in-depth/back-pain-exercises/art-20045029.

5. Harvard Health Publishing – The Best Exercises for Back Pain (2021). https://www. health. harvard. edu/pain/the-best-exercises-for-back-pain.

*Please verify these references before using them in professional documents. *.

Posted in Fitness | Tagged back pain, exercise, Fitness, health, wellness, workout | Leave a comment

Rugby Workout Program .pdf [2025]

Posted on October 6, 2025 by Andy

Building the Complete Rugby Athlete

Rugby demands everything. Before we get into that though – in the UK exercise program is spelt “programme”. I got told off for spelling it the American way/software way – “program” in Uni. Just FYI. Turns out micro-trauma helps you remember stuff.

Ok – carrying on…

You need explosive power to break tackles, and to make tackles, I guess. Raw strength to dominate scrums, and to look hard in the gym. Size to hold your ground. Speed to chase down breaks, and you know – run and stuff.

Most training programs give you one or two. We’re going after all of them – you’ll be a one man army. On a rugby pitch. Which might be awkward but still…

The Science of Rugby Strength

Plyometrics build reactive power. Box jumps. Depth drops. Bounding. Your nervous system learns to fire fast and hard.

Your ‘motor neurons’ learn to fire faster and/or more frequently – creating force in less time. Along with the muscle fibres, neurons also ‘learn’ to fire together, fast.

Your body has safety mechanisms called Golgi tendon organs that limit force production to prevent injury. Plyometric training gradually reduces this protective inhibition.

In addition, plyometrics work by:
– Increasing tendon stiffness – storing more elastic energy
– Type 11 muscle fibres are developed and grow
– Muscle architecture adapts – the angle at which muscle fibres attach to tendons.

These changes sound a bit weird, I know. Here’s some scientific references to prove I’m not just making stuff up –
https://pmc.ncbi.nlm.nih.gov/articles/PMC5555899/
https://pubmed.ncbi.nlm.nih.gov/35312884/

Olympic lifts translate that speed into loaded movement. The clean. The snatch. Pure triple extension. Nothing builds total-body power like throwing weight overhead. Hip extension power, translates to most sports. Somehow – all the natty athletes I know with outstanding power and explosiveness, do olympic lifting anyway.

Compound exercises pack on functional mass. Squats. Presses. Pulls. Big movements that force your body to grow stronger as a unit.

Resistance bands add accommodating tension. They get harder as you accelerate. Perfect for teaching your body to drive through contact. The stretch reflex is your body’s automatic response to being stretched quickly. Plyometrics enhance this reflex arc. When you land and immediately jump, your nervous system learns to respond faster.

Training Methods That Work

Complex training pairs heavy strength work with explosive plyometrics. Back squat followed immediately by box jumps. Your nervous system stays lit up. Power output goes through the roof.

The conjugated method rotates max effort, dynamic effort, and repetition work throughout the week. Monday you go heavy. Wednesday you move light weight fast. You never adapt. You never plateau.

Periodization structures everything across months. General preparation builds your base. Specific preparation sharpens your edge. Competition phase keeps you primed.

The Two-Day Foundation

This program gives you both days you need.

Day one focuses on lower body power and upper body strength. Explosive hips. Strong pressing. The foundation of contact sport dominance.

Day two flips it. Upper body power. Lower body strength. Balance across the entire system.

Each session includes Olympic lifts, plyometrics, compound movements, and band work. Complex training built in. Periodization ready.

Two days. Everything you need.

Start building the complete athlete.

Download the complete two-day program below. Adjust loads based on your training phase. Progress weekly. Dominate on the pitch.

RUGBY WORKOUT PROGRAM

2-Day Power, Strength & Size Split

DAY 1: LOWER POWER / UPPER STRENGTH

A. Olympic Lift – Power Development

Hang Power Clean

5 sets x 3 reps
75-85% 1RM
2-3 min rest
Focus: explosive triple extension

B. Plyometric – Lower Body

Depth Drop to Box Jump

4 sets x 4 reps
Drop from 18-24″ box
Minimal ground contact time
2 min rest

C. Complex Training Circuit

Back Squat + Box Jump Complex

4 sets
Back Squat: 5 reps @ 80% 1RM
Box Jump: 5 reps (maximum height)
Rest 10 seconds between exercises
Rest 3 min between sets

D. Compound Upper Strength

1. Bench Press

4 sets x 6 reps @ 80-85% 1RM
2-3 min rest

2. Bent Over Barbell Row

4 sets x 8 reps
2 min rest

E. Band Work – Upper

Band Face Pulls + Band Press

3 sets x 15 reps each
Superset with minimal rest
Heavy band resistance

F. Accessory Strength

Dumbbell Incline Press

3 sets x 10 reps
90 sec rest

DAY 2: UPPER POWER / LOWER STRENGTH

A. Olympic Lift – Power Development

Push Press

5 sets x 3 reps
75-85% 1RM
2-3 min rest
Focus: explosive drive from legs

B. Plyometric – Upper Body

Plyometric Push-Ups

4 sets x 6 reps
Hands leave ground
Maximum explosive intent
90 sec rest

C. Complex Training Circuit

Overhead Press + Medicine Ball Slam Complex

4 sets
Overhead Press: 5 reps @ 75% 1RM
Med Ball Slam: 8 reps (heavy ball)
Rest 10 seconds between exercises
Rest 3 min between sets

D. Compound Lower Strength

1. Front Squat

4 sets x 6 reps @ 80-85% 1RM
3 min rest

2. Romanian Deadlift

4 sets x 8 reps
2-3 min rest

E. Band Work – Lower

Band Resisted Broad Jumps

4 sets x 5 jumps
Band around waist, partner holds
Maximum distance
2 min rest

F. Accessory Strength

1. Walking Lunges

3 sets x 20 total steps
Dumbbells or barbell
90 sec rest

2. Pull-Ups

3 sets x max reps
Add weight if over 12 reps

PROGRAMMING NOTES

Periodization Structure

Weeks 1-4: General Preparation (build volume)
Weeks 5-8: Specific Preparation (increase intensity)
Weeks 9-12: Competition Phase (reduce volume, maintain intensity)

Conjugated Method Application

Max Effort: Olympic lifts and primary compounds (A & C)
Dynamic Effort: Plyometrics and band work (B & E)
Repetition Method: Accessory work (F)

Weekly Structure

Day 1: Monday or Tuesday
Day 2: Thursday or Friday
48-72 hours between sessions
Rugby training/conditioning on non-lifting days

Load Progression

Add 2.5-5kg to lifts weekly when all reps completed
Increase plyometric volume by 1-2 reps per month
Progress band resistance every 3-4 weeks

Complex Training Timing

10 seconds rest between strength and plyometric
Allows nervous system to stay potentiated
Don’t skip this – it’s critical for power transfer

Recovery Recommendations

8+ hours sleep
High protein intake (2g per kg bodyweight)
Aggressive mobility work
Active recovery between sessions

Questions? Start conservative with loads. Master technique. Progress consistently. Rugby is won in the weight room and training field – preparation is everything.

rugby-workout-pdf Download

Remember that a big part of rugby conditioning, is getting used to taking hits – in a safe and effective way. Much like Muay Thai fighters condition their shins, rugby players need to condition their body’s to the specific impacts of rugby too.

Rugby tackle bags and pads are ideal for this. Whilst some rugby club gyms might let you do some drilling with pads, you’ll probably need to make this part of your standard rugby training sessions.

Posted in Bodybuilding, Fitness | Tagged exercise, Fitness, gym, health, rugby, strength training, workout | Leave a comment

How Much Does HYROX Cost? (A Financially Painful Investigation)

Posted on October 1, 2025 by Andy

Let’s talk about HYROX. You know, that thing where you pay money to run 8km while periodically stopping to do exercises that make you question your life choices. It’s fitness meets masochism meets your credit card crying softly in the corner.

I’m a bit bitter about HYROX. I would love to do it, but my hips are knackered from being terrible at MMA and landing in my crappy guard when trying to double leg people. My only real option as a 5ft 10 LHW.

HYROX is pretty great – it has community, a structure you can drop into, progression, all around fitness and competitions to give specific training targets.

My tone below is cynical, but just a tongue-in cheek rant really. Although, having said that, price might be a barrier to some people. Well, probably a lot of people.

But how much does this voluntary suffering actually cost? Buckle up, because we’re about to deep-dive into the economics of pain.

The Entry Fee: Your First Mistake

HYROX entry fees operate on what economists call “dynamic pricing,” but what I call “punishment for procrastination.” Early bird entries in the UK typically start around £85-95. Wait until the last minute? That’ll be £130-150, please.

This pricing model is backed by behavioural economics research showing that scarcity increases perceived value (Cialdini, 2009). Translation: HYROX knows you’ll panic-register at 11pm after watching someone’s highlight reel on Instagram, and they’re going to charge you accordingly.

For doubles events, add another £20-30 per person because shared suffering apparently costs extra. The math suggests that friendship has a premium price point of approximately £25.

The Hidden Costs: Where Your Budget Goes to Die

Here’s where it gets spicy. The entry fee is just the beginning of your financial journey into regret.

Gym Membership Upgrade: £30-200/month

Your regular gym doesn’t have a SkiErg. Or a sled. Or rowing machines that aren’t perpetually broken. You’ll need access to HYROX-specific equipment, which means either:

Joining a CrossFit box (£80-200/month) or
Adding specialist gym access (£30-50/month extra) and/or
Befriending someone with a well-equipped garage (priceless, but requires social skills)

Research shows that environmental context significantly impacts training effectiveness (Ekkekakis, 2009). Your brain knows the difference between a SkiErg and sadly waving your arms in the air while making whooshing noises.

The Gear Tax: £200-500

You’ll need:

Proper running shoes that don’t disintegrate (£100-150)
Moisture-wicking clothing because cotton is the devil (£50-100)
A heart rate monitor to confirm you’re dying (£40-200)
Compression socks that make you look like a try-hard (£20-40)
Chalk for that farmer’s carry you’ll definitely crush (£10)

Studies indicate that appropriate footwear reduces injury risk by up to 39% (Malisoux et al., 2020). Unfortunately, these studies don’t mention that you’ll still look like a wounded gazelle at kilometre 6.

Nutritional Warfare: £50-100/month

Suddenly you’re buying:

Protein powder (£25-40)
Energy gels that taste like regret (£15-30)
Electrolyte tablets (£10-20)
Pre-workout that makes your face tingle (£20-35)

Research supports the efficacy of caffeine for endurance performance (Goldstein et al., 2010). However, no research exists on whether shouting “LET’S GO” at yourself in the mirror after consuming 300mg of caffeine actually helps. (It doesn’t.)

Travel & Accommodation: £100-300

Unless you’re blessed with a local event, you’re looking at:

Petrol or train tickets (£40-100)
Hotel room because racing at 8am means leaving at 4am (£60-120)
Race-day breakfast that costs more than your entry fee (£15-30)
Post-race beer(s) because you survived (£20-50)

The Annual Damage Report

Let’s do the terrifying math:

Entry fee: £85-150
Training facility (6 months): £180-480
Gear: £200-500
Nutrition (6 months): £300-600
Travel: £100-300

Total first-year cost: £865-2,030

That’s right. Your “fun fitness challenge” costs approximately the same as a week in the Maldives. Or 173 takeaway pizzas. Or 289 pints of beer.

The Real Cost: Priceless (Unfortunately)

Here’s the kicker: none of this accounts for:

Lost social opportunities (“Sorry, can’t come out, I have burpees”)
Relationship strain (“You’re training AGAIN?”)
The psychological cost of realizing you’re slower than someone dressed as a dinosaur

But according to self-determination theory (Ryan & Deci, 2000), autonomous motivation and competence-building activities increase life satisfaction. So maybe—just maybe—voluntarily bankrupting yourself for 60 minutes of agony is worth it?

Or maybe we’re all just unhinged.

Your wallet, your choice. If you have the money, it is a great investment – better than spending money on beer or anything none-healthy anyway.

They say, well scientists and that, that exercise and relationships are the best markers/ways to improve longevity, mental and physical health. So, HYROX gives you both. So go for it if you have a spare few quid.

Better than paying 10% of your wages to a sketchy church or something.

References:

Cialdini, R. B. (2009). Influence: Science and Practice
Ekkekakis, P. (2009). The dual-mode theory of affective responses to exercise
Goldstein, E. R., et al. (2010). Caffeine and exercise performance
Malisoux, L., et al. (2020). Footwear and injury risk in runners
Ryan, R. M., & Deci, E. L. (2000). Self-determination theory

Image source 1
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Posted in Uncategorized | Tagged Fitness, health, hyrox, mental health, mma | Leave a comment

Kings Christian Centre Mold – Review [2025]

Posted on September 16, 2025 by joshpage88

In my opinion – they should be more clear about their doctrine.

More information to follow. In my opinion – defintely don’t take your children here.

Posted in Uncategorized | Tagged evangelical, kings christian centre, religion | Leave a comment

8 Week Beginner’s HYROX Program .pdf [2025]

Posted on September 9, 2025 by Andy

Spelt “programme” in the UK – got told off for spelling it the USA-way – “program” in uni.

The alarm rings at 6am. You roll over. Hit snooze. Again.

But something’s different this time. You’ve signed up for HYROX. That means eight grueling workout stations. Plus you’re paying a sht-tonne of money for gym membership now – so get the fudge up!

Eight 1km runs between them. No backing out now. Well, unless you’re happy to waste about £200 a month on a gym membership.

Welcome to the fitness revolution that’s sweeping Britain like COVID in 2021. From Manchester warehouses to London’s Olympic Park, HYROX events are selling out faster than Glastonbury tickets. The question isn’t whether you should try it. The question is whether you’re ready – and in my case – if your hips and knees can take a load of lunges.

I love the idea. I just have arthritic hips. So I am a little upset I can’t do it. Because I’d love something to train for, and some new fitness, scantly clad mates in their 20s. Who wouldn’t?

What Exactly Is HYROX?

HYROX strips fitness down to its essentials. No complicated movements. No technical gymnastics. Just you versus the clock. Plus every other HYROX member in gyms and comps across the world. In all seriousness, improving your OWN times is the best form of progress, not trying to out-do everyone else.

The format remains beautifully simple:

8 functional fitness stations
1km run between each station
Total distance: 8km running + 8 workout challenges
Time limit: Usually 90 minutes for beginners

Think of it as CrossFit’s practical cousin. Less about lifting the heaviest weight. More about moving efficiently through space and time.

The Eight Stations That Will Define You – or at least establish your baseline HYROX fitness levels

Each station targets different muscle groups. Your heart rate never drops. Your body learns to work as one integrated system.

Why HYROX Works When Other Fitness Fads Fail

Traditional gym culture fragments the body. Monday is chest day. Tuesday targets legs. Cardio happens on separate machines. In isolation. Unless you’re weird (compared to most gym-goers) and train like a rugby player and do whole body workouts and plyometrics, and negatives and other stuff that gets an odd look – then you don’t get many of the potential benefits of exercise – including functional fitness (a cliché by now), community, hybrid fitness type gains, mobility, explosiveness, and competition.

HYROX integrates everything. Your cardiovascular system supports your strength. Your strength enables better movement. Your movement improves your endurance. It’s a hybrid athlete training system that stops you turning into a big slow meathead.

The accessibility factor matters most. Almost anyone can push a sled. Everyone can carry weights. The movements mirror daily life. Picking up shopping. Moving house. Climbing stairs after a long day. Not that moving house is a daily life event, but you get it – it’s functional stuff.

The Mental Benefits Nobody Talks About

Physical transformation gets all the attention. Mental transformation changes lives.

Week 1: Everything hurts. You question your sanity.

Week 4: Doubt creeps in. The half-distance simulation feels impossible.

Week 6: Something clicks. Your body adapts. Your mind follows.

Week 8: You understand what you’re capable of. That knowledge never leaves.

Your 8-Week Transformation Timeline

This isn’t about quick fixes. Real change takes time. Each week builds on the last. Skip steps at your peril. The first week will be horrible, but once you see progression within 3-4 weeks – you’ll be hooked.

You don’t find your passion sometimes, you create it…usually by becoming competent and that elite at certain things. HYROX has measurable, objective progress to offer, plus community, plus you can just turn up and get on with things – no need to work out what you’re going to do for your workout when you are a member of a HYROX gym.

Weeks 1-2: Foundation Building

Focus: Movement patterns and base fitness
Intensity: 60-70% effort
Key milestone: Complete your first sled push without dying

What to expect:

Soreness in muscles you forgot existed
Improved sleep quality
Increased appetite (your body is working)

Weeks 3-4: Strength Integration

Focus: Combining cardio with resistance
Intensity: 70-80% effort
Key milestone: Half-distance HYROX simulation

What to expect:

Noticeable improvements in grip strength
Better coordination between movements
First taste of what race day feels like

Weeks 5-6: Power Development

Focus: Speed and efficiency
Intensity: 80-85% effort
Key milestone: Full station practice sessions

What to expect:

Faster recovery between exercises
Improved technique under fatigue
Growing confidence in your abilities

Weeks 7-8: Race Preparation

Focus: Fine-tuning and mental readiness
Intensity: Variable (tapering strategy)
Key milestone: Race day or full simulation

What to expect:

Reduced training volume
Increased focus on technique
Race day excitement (and nerves)

The Weekly Structure That Works

Each week follows a proven pattern. Variety prevents boredom. Structure ensures progress.

Monday: Endurance Foundation

Long, steady efforts. Build your aerobic base. This isn’t about speed. It’s about teaching your body to use oxygen efficiently.

Tuesday: Active Recovery

Rest doesn’t mean sitting still. Light movement aids recovery. Yoga works. Swimming helps. Walking counts.

Wednesday: HYROX-Specific Skills

Practice the actual movements. Perfect your technique. Learn to transition efficiently between exercises.

Thursday: Mixed Training

Combine cardio and strength. Simulate race conditions. Train your body to work when already tired.

Friday: Complete Rest

Your body grows during recovery. Sleep eight hours. Eat real food. Prepare for the weekend.

Saturday: Challenge Day

Test your progress. Time certain exercises. Push your boundaries. Learn what you’re capable of.

Sunday: Recovery Focus

Light movement and preparation. Get ready for the week ahead.

Equipment You Actually Need

Essential for training:

Gym membership with functional fitness equipment
Comfortable running shoes
Moisture-wicking clothing
Water bottle
Towel

Nice to have:

Fitness tracker (monitor heart rate and progress)
Grip tape (for better sled control)
Foam roller (for recovery)
Resistance bands (for warm-ups)

Don’t waste money on:

Expensive supplements (Creapure creatine is decent, and some protein powders from myprotein, bulk.com etc)
Latest fitness gadgets
Designer workout clothes
Anything promising shortcuts

Nutrition That Fuels Performance

Forget complicated meal plans. Real food works best. Your grandmother’s advice still applies.

Pre-Training (1-2 hours before)

Carbohydrates for energy: Oats, banana, or toast
Light protein for stability: Greek yogurt, protein shake, collagen powder or eggs
Avoid: High fat or fiber foods (save these for later)

During Training (sessions over 60 minutes)

Hydration is key: Water every 15-20 minutes
Simple carbs if needed: Sports drink or banana – DIY sports drink = maltodextrin 5% + celtic or pink salt + water
Listen to your body: Thirst and hunger are signals

Post-Training (within 30 minutes)

Protein for recovery: Chicken, fish, or protein shake
Carbs to refuel: Rice, potatoes, or fruit
Anti-inflammatory foods: Berries, leafy greens, or nuts

Daily Nutrition Principles

✓ Eat protein with every meal ✓ Include vegetables in most meals ✓ Stay hydrated throughout the day ✓ Time carbs around training sessions ✓ Get enough healthy fats ✗ Don’t restrict calories drastically ✗ Avoid processed foods when possible ✗ Don’t skip meals

Common Mistakes That Derail Progress

Training Errors

Going too hard, too fast. Enthusiasm doesn’t equal readiness. Build gradually or risk injury.

Skipping recovery days. Rest isn’t lazy. It’s when your body adapts and grows stronger.

Ignoring technique. Moving weight badly creates bad habits. Perfect practice makes permanent.

Mindset Mistakes

Comparing yourself to others. Instagram fitness isn’t reality. Focus on your own progress.

All-or-nothing thinking. Missing one session isn’t failure. Consistency matters more than perfection.

Underestimating the mental challenge. HYROX tests your mind as much as your muscles.

Lifestyle Pitfalls

Neglecting sleep. Eight hours isn’t optional. Recovery happens during sleep.

Poor hydration. Dehydration kills performance. Drink water throughout the day.

Inadequate nutrition. You can’t out-train a bad diet. Fuel your body properly.

Signs You’re Ready for Race Day

Your body will tell you when it’s ready. Listen carefully.

Physical Indicators

Complete training sessions without excessive fatigue
Recover quickly between exercises
Maintain good form even when tired
Sleep well and wake up refreshed

Mental Readiness

Look forward to challenging sessions
Stay calm under pressure
Problem-solve when things go wrong
Trust your preparation
You go on about HYROX constantly
You’re a little insane

Performance Markers

Finish practice simulations within time limits
Maintain steady effort across all eight stations
Transition efficiently between exercises
Handle the full race distance in training

What Happens on Race Day

The atmosphere hits you first. Hundreds of people. All nervous energy and determination. The music pumps. Officials explain the rules one final time.

Hour before start:

Dynamic warm-up (nothing new)
Check your equipment
Use the bathroom
Stay hydrated but don’t overdo it

30 minutes before:

Final movement preparation
Mental visualization
Find your starting position
Trust your training

10 minutes before:

Deep breathing
Positive self-talk
Remember your race strategy
Smile (you’ve earned this moment)

The gun goes off:

Stick to your plan
Start conservatively
Focus on the next station
Enjoy the experience

Life After Your First HYROX

Crossing that finish line changes something fundamental. You’ll see stairs differently. Heavy shopping bags become training opportunities. You’ll understand what your body can achieve when your mind refuses to quit.

Some catch the bug immediately. Others swear never again, then sign up for the next event six months later. Both responses are perfectly normal.

The real victory isn’t your finishing time. It’s proving to yourself that with enough preparation, enough dedication, enough bloody-minded persistence, the impossible becomes inevitable.

Ready to start your journey? Download our complete 8-week training plan above. Your future self will thank you.

hyrox_8_week_beginners_program Download

Posted in Uncategorized | Tagged exercise, Fitness, health, hyrox, mma, strength training, workout | Leave a comment

Aim for the middle – contentment vs pleasure [Jocko Ted Talk]

Posted on September 7, 2025 by Andy

Just some random shit I was thinking about…

People who seek pleasure, tend to be very up and down. Not that I’m judging – but boxers and MMA fighters for example, you get a massive dopamine hit and euphoria when fighting (and winning) in front of a crowd, but the downs are massive.

I thought the pleasure/pain hypothesis was just a BS thing. But it terms of dopamine, besides a few things like cold water immersion – everything that boosts your dopamine, makes it plummet shortly after. This includes coke, sugar, and I’m not sure how experiences fit into this, but you defo feel shattered for a few days after winning a fight.

Anyway, it seems like good people, stable and reliable people are content, rather than happy as such. They are “always in the middle”. Off the top of my head, and I know he’s hardly everyone’s cup o’ tea but John Jocko Willink always seems like this. Brain Stann – former marine and MMA fighter, who I’ve heard described by a few of his friends via different podcasts as a reliable, good guy – also a good husband – who always has ‘options’ but is faithful and turns all the ‘options’ down flat. Doing the right thing.

My favourite Ted Talk – life changer:

Posted in Musings, Philosophy | Tagged lifeprotips, mm, mma, philosophy | Leave a comment

Plyometrics Exercises for MMA [2025] .pdf

Posted on August 14, 2025 by Andy

Plyometrics are explosive, jump-based movements. They use the stretch-shortening cycle to boost power. This is perfect for MMA’s fast strikes and takedowns (source).

*Exercise at Your Own Risk – Plyometrics require a relatively high risk of injury – always warm up and ensure proper technique*

PDF – is near the bottom

Why Plyometrics Matter for MMA

A recent meta-analysis of martial arts athletes found that plyometric training significantly improves:

Strength (effect size 0.62)
Power (effect size 0.45)
(source)

These improvements directly transfer to striking, grappling, and defensive movements.

Neuromuscular Benefits

Plyometric drills improve neuromuscular coordination.
They make movements more automatic and efficient (source).

Grappling and Wrestling Advantages

In grappling, plyometrics boost:

Entry speed
Takedown power
Sprawl explosiveness
(source)

Striking Power and Fast-Twitch Activation

Plyometric training activates fast-twitch muscle fibers.
This leads to more powerful punches and kicks (source).

Agility and Jump Performance

Studies show plyometrics increase:

Vertical jump height
Lateral agility
Explosive sprint starts
(source)

Boxing Crossover Benefits

In boxing, an 8-week plyometric program improved:

Punch impact force
Cardiovascular fitness
Upper-body strength
(source)

Bottom Line

Plyometrics sharpen power, speed, coordination, and explosive technique in MMA.
They are a proven, science-backed way to enhance fight performance.

4-week-plyometric-plan-mma Download

How Do Plyometrics Improve Performance?

Plyometrics improve power through a mix of neural & muscular adaptations. Ploy’s essentially train the body to generate force faster & more efficiently.

1. Enhanced Stretch–Shortening Cycle (SSC) Efficiency

Plyometrics train the stretch–shortening cycle, where a rapid pre-stretch (eccentric phase) is followed by an explosive shortening (concentric phase).
With training, your muscles and tendons store more elastic energy during the eccentric phase and release it faster in the concentric phase (Komi & Bosco, 1978).
This means more force in less time — exactly what “power” is.

For example, on a depth jump, the eccentric phase is the downward contact phase with the floor, and the concentric phase is jumping up. More energy is transferred from the downward phase, to the upward phase for more powerful jumps

2. Increased Neural Drive

You recruit more motor units (especially fast-twitch fibers). You also fire them more rapidly (Markovic & Mikulic, 2010).
The nervous system learns to coordinate muscle activation more effectively. The force/power output spikes quickly.

3. Improved Intermuscular Coordination

Muscles involved in a movement get better at working together.
Reduced co-contraction of opposing muscles. Less co-contraction of opposing muscles = less wasted energy and more explosive movement (Cormie et al., 2011).

4. Tendon Stiffness Adaptations

Plyometrics increase tendon stiffness. Less energy is lost in the tendons during explosive movements (Kubo et al., 2007).
This makes force transfer from muscles to bones more immediate and efficient.

5. Fast-Twitch Fiber Hypertrophy

While plyometrics aren’t primarily hypertrophy training, they can increase the size and contractile protein density of Type II fibers. This helps by improving peak force capacity (Ramírez-Campillo et al., 2015).

In MMA terms:
A good plyometrics programme (UK spelling!) is essential for power, which is essnetial for MMA. It will mean you can shoot for a takedown faster, sprawl harder, and throw a strike with more snap. All because your body is better at producing:

high force in minimal time.

For more information, so our MMA program for plyometrics here too.

Posted in bjj, boxing, Fitness, MMA | Tagged boxing, exercise, Fitness, health, mma, nutrition, strength training, workout | Leave a comment

Dexter Halloween Pre Workout Review [2025]

Posted on August 3, 2025 by Andy

Why I Keep Coming Back to CrossTheLimits.co.uk

I’ve placed over 30 orders—and only one was delayed. Even then, the team immediately sent a replacement. They were very responsive and professional throughout. Trustpilot reviews echo this reliability: one customer said they “only ever had 1 problem…and they went above and beyond to sort it” (Trustpilot).

I have no affiliation with crossthelimits by the way. I’ve always paid full price etc so no incentive or conflict of interest – just FYI

Quick Review: Dexter Pre‑Workout Range

I love the Halloween and Explosion flavours. They are both extremely strong. You feel energy, focus, and big muscle pumps. But they are powerful. Try a small test dose first, like ¼ to ½ scoop. Wait 20–30 min before training.

🧪 Ingredients and Benefits

Citrulline Malate

Helps boost nitric oxide and improves blood flow.
May reduce muscle soreness and perceived effort after workouts.
Study: A meta‑analysis found acute ~8 g doses increased endurance and strength.(MDPI)

Beta‑Alanine

Raises muscle carnosine levels. That buffers lactic acid.
Helps delay fatigue during efforts lasting ~1–4 minutes.
Improves 10 km running times and reduce blood lactate.(PubMed, Frontiers)
Important: Best results after 4–6 g daily for 2–4+ weeks.(BioMed Central, Gatorade Sports Science Institute)

Agmatine Sulfate

May amplify pump effects when paired with citrulline. Boosts vascularity.

Alpha‑GPC

Supports focus and mind‑muscle connection. Increases motivation PubMed study

Caffeine & Other Stimulants (DMHA, Eria, Synephrine…)

Provide fast and sustained energy.
Sharpen cognition and reduce perceived exertion.

Flavour Editions Compared

🎃 Dexter Halloween

Citrulline Malate, Beta‑Alanine, Agmatine, Alpha‑GPC, caffeine, stimulants.
Balanced pump, focus and energy. Ideal if you’re used to strong stim.

💥 Dexter Explosion

All Halloween ingredients, plus more: DMHA, Eria, Synephrine, Theobromine, Huperzine A, beta‑PEA.
Very high‑stim formula. Provides endurance, drive, and complex focus.

How I Use It

Start with a test dose. Wait 20–30 minutes. Don’t train too late in the day. Stay hydrated. Stick to the recommended dose. These are not beginner formulas.

Final Verdict

CrossTheLimits.co.uk delivers quality and service. Their Dexter Halloween and Dexter Explosion are both top-tier pre‑workouts. Explosion is slightly stronger and fuller in formula. Halloween is simpler, but still packs a wallop.

Use small test doses. Ramp up gradually. These products work hard—but only if you use them smartly.

Highly recommend both the site and the range.

I also use a microdose in capsules – I make my own with empty 000 capsules. Just be aware it’s strong and I personally never use a full dosage.

You can read more about DMHA in this scientific paper – don’t use if you have heart issues or high blood pressure.

This is not a ‘healthy nutrition’ type of supplement! I have ADD and there is a shortage of medication, so I’m currently making do with meditation etc and make-shift nootropics including microdosing pre-workouts – beta alanine etc really helps with inflammation too.

More info on some of the main benefits of beta alanine here. It’s great for fibromyalgia etc.

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