Forum Posts

Coach Josh Clarke
Jul 28, 2021
In Members forum
Im an avid reader to say the least and in my time I've read a fair share of books all things business and personal development related, now one of the real standout books for me was rich dad poor dad I read it a couple of years ago and ever since its stuck with me and all for the right reasons. Now for those that have read the book you are probably thinking why am I mentioning a money book on a fitness post? Well you see one of the big take homes is assets and liabilities and how you need to manage them to manage your money HOWEVER it is that exact same concept that is very much relevant within your life as a whole and your fitness journey. An asset is something that yields a bigger return over time than your initial investment whereas a liability is depreciating and yields a lower/negative return over time. In order for us to progress and get to were we want to be it should be evident we need to focus on acquiring assets. Now the biggest asset that you own isn't a model of phone or car or even the number on your current bank balance, no. The biggest asset that you own is your MINDSET and its imperative that you learn to make your mindset work for you and not against you because by doing so you can understand that everything great starts internal and heavily influences the external (real world events) This won't happen over night nor will it come easy, but once done this will rapidly increase your progress and see you surge across all walks of life
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Coach Josh Clarke
Jun 28, 2021
In Members forum
When it comes to weak body part training and development I feel a lot of people do get their wires crossed simply because of the sheer volume of info that is out there which makes complete sense because it seems there is a million and one different routes to take on the quest to bring up weak body parts. In this forum post I will be going through a couple of key considerations and breaking down some strategies in which you can apply and begin to start improving on. Frequency is a strong point to start this post on because its easy to explain and easily applicable for everyone, I say that because as humans we are all vastly unique and will respond to movements and stimuluses in a different way but increased frequency is a tool a lot of us can benefit from. Say for example you have weaker arms that you need to bring up as they are a standout weak body part by increasing frequency you are providing an extra days worth of stress for the muscles themselves which means more chance to create a hypertrophy response. This is also good from an accuracy standpoint because if you find you are currently tagging them on the end of sessions you now have a chance to work them directly without having any detrimental effect on any other training sessions. Of course with frequency does come increased energy demand so do make sure that this does align with your recovery capabilities. Exercise order/rotation is another simple yet effective tool we can use in order to bring up weak body parts as it simply means re ordering the actual series of movements you are performing in a session, for example by placing a direct arm movement earlier on in the session you are ensuring that fatigue levels are lower and performance levels are higher which means you can put more focus and energy into attacking your movements. Intensity and accuracy will be the final points I cover on this post and 2 very important points at that. If you train a small muscle like it is a small muscle it will remain a small muscle (read that again) your training intensity has everything and more to do with your rate of progress which means if you want to bring up weak body parts you simply have to start training with more intensity. Your accuracy is almost a carry on part of intensity because it showcases your ability to deliver the right intensity with the highest degree of precision to ensure quality and effective reps are met.
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Coach Josh Clarke
Jun 11, 2021
In Members forum
When it comes to your fitness journey and life as a whole its important to note that there will always be strictly 2 things: Things you CAN control Things you CANNOT control Now depending on what you decide to put your focus into will determine the rate of progress you make and ultimately dictate wether you will achieve your goals so its absolutely crucial you focus on all things that are within your control. Progression will never be completely linear which means there will be things that do not go in your favour, its within these situations that you need to control your reaction because that's how you can come out winning and still make progress from this. Weight fluctuations, bad sessions, injuries are just a few of what you might encounter but these are never long term problems which means you must control your reaction towards them. You can easily sit and obsess over the fluctuation in weight but regardless it will still be there and it's still happened so focusing on how you react will allow you to handle the fluctuation and take the right steps needed to ensure that it doesn't happen again
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Coach Josh Clarke
Jun 08, 2021
In Members forum
Welcome back members to another coaches log! A lot has changed since we last caught up and even more so since the last physique update, since the gyms have opened everything has just been bang on and currently couldn’t be in a better position. The goal still remains the same from last time we caught up so I am still pushing up bodyweight but we are currently now sitting at an all time high of 97.9kg with a respectable body composition for that weight, the goal is to continue pushing up with a mini cut around July/august time to assess what needs work and how I can improve weak points to which I will then spend the remainder of a year in a gaining phase to focus on building even more ready to start prep come 2022. Theres a lot of work to be done granted but things are moving in the right direction because of the level of focus and work rate that I have, as mentioned on my insta strength is sky high and my deadlift alone I’ve taken it from 160 for a HARD 5 to now a top set of 200 for 4 in a short few weeks progress like this is really showing in my physique as you can see from the shots below. I have big goals to work on my top line and really develop my chest and delts to ensure the side shots can be as strong as my rear shots which will come as a result of the work I am putting in now. Currently training 5 days per week with an additional arm day to increase frequency alongside 3x30 min cardio sessions with an ab circuit on the end, this is working perfectly for me in regards to recovery so I am looking too continue running this until a change is needed.
COACHES LOG 10 - PHYSIQUE UPDATE (REAR) content media
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Coach Josh Clarke
May 17, 2021
In Members forum
Welcome back to another forum post members! I had some excellent feedback from the last forum post which was great to see as the idea with the members site is providing a platform that creates consistent value for everyone involved. Todays post will focus on something that's very beneficial across all walks of life but I will be covering this topic in way to which you can make more progress and take the wins you need to be taking to achieve your goals. When it comes to your fitness goals there's a plethora of terms and methods that could throw anyone regardless off their skill level which can make things hard to stick to at times if its something new to you. Your fitness journey can be as simple or as complex as you like but breaking things down into the granular form will really help you break through barriers. The granular form focuses on breaking things down into its simplest form which is important because when something is in its simplest form its easier to understand and in turn apply and take those wins! Lets take how to do a deadlift for example, a deadlift can at times seem very confusing to get the hang of with cues and setup points like keep a neutral spine and 'leg press' the floor etc etc and the more tips there are the more you seem to struggle to execute the movement. The granular form in this instance would simply provide set up cues for the deadlift that make it impossible to miss and put you in a position to start building numbers up. So how do we break this down? Its simple when it comes to deadlifting, the aim is to create stability by bracing which would be inhaling and bracing against your stomach, a lifting built can help to do this. A neutral spine is commonly referred to as a straight back and simply means reducing any curvature of the spine when doing the movement to reduce injury and ensure you are earning the right to progress. So right there we have broken some deadlift cues down and now created an opportunity to progress and make sure we can break through these barriers. And whilst this post did go off on a tangent regarding deadlifts I covered that as a mere example but at least from this example you get an insight into how we can apply it into other avenues of our life such as training programming or business or even our mindset, the granular form is something that will benefit anyone and everyone.
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Coach Josh Clarke
May 12, 2021
In Members forum
Welcome back members to another coaches log where I will be giving an insight into my push session and breaking down the session in as much detail as possible to give you guys an inside look on my programming. Push for me is a vital session because improvements simply have to be made across my top line and overall upper musculature. There has been a lot of external factors that have limited my progress for example lockdown & the changing of gyms which meant refining my groove took some time, that being said we are in a superb position right now and consistent progress is being met. Below I will map out my movements and go into detail on exercise selection and rationale behind my set specifications and rep ranges. Seated Pec dec (Dhandle attachment) D handle cable press Seated machine press Cuffed cable flies Cuffed crucifixes Cuffed lateral raises Rear delt fly machine Ez bar skull crushers Cross body cable extensions In regards to set specifications and rep ranges I will generally start my session with a lower volume approach when fatigue levels are low and performance levels are high then as we get deeper into the session I tend to work in higher rep ranges to manage lower force production and ensure I can still progress and deliver an effective level of intensity. I always start my push session with a fly as this isn't very demanding from a fatigue perspective and allows me to 'switch on' so to say in regards to internal connection, The D handle cable press for me is one of a kind but ive found as I get stronger getting into position is becoming quite the struggle so long term I will program this within a 12-15 rep range and place a lot of emphasis on the stretch. Another benefit of the cable press is the transferable skillsets it builds, lets put it this way if you try cheat a rep on a heavy set you can say bye bye to your shoulder joint, you simply have to focus on stability and control which transfers onto my other presses and allows me to produce more force because as we know force = stability. A lot of my cuffed work is programmed in the 8-10 and 15+ rep ranges to ensure that I am hitting them with a good level of frequency and ensuring that the intensity level is bang on. I round off the session with triceps and ive found im still able to effectively train them despite being deep into the session but to aid arm growth I do have a specific arm day that I will work through once a week. This concludes todays post.
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Coach Josh Clarke
May 08, 2021
In Members forum
Welcome back members its been a while! Good things take time and you will be pleased to know I have commenced the next site development which means as a member you will receive even more benefits and the LFT community can continue to thrive and grow at an even faster rate! Todays topic is something I frequently encounter so I felt it was right to break this down for a members forum, I have covered this multiple times and in fact it was one of the first things I publicly spoke about on my instagram story! The bottom line when it comes to weight fluctuations is that they are completely normal because any weight goal loss or gain will never be completely lineal so encountering spikes will come at one point or another. Humans by nature are very responsive and how we react and digest food will differentiate from person to person. As we know all food contains calories and those calories are broken down into macronutrients (PCF) Each macronutrient will be digested differently by the body and in turn affect a weigh in as the days go by which is why consistency with food choices is important, a slight change in food choice or amount in macronutrients for example more protein can cause the scale to fluctuate and change direction suddenly but as long as you are measuring data effectively this will always settle back down to baseline on a weekly basis. Meal timing and water consumption can also play a part in weight fluctuations which are very common day to day habits people do which means fluctuations will be a very common thing to encounter. If you generally have your last meal at 6pm and on an odd occasion the meal shifts earlier or later in the evening then this will have an effect on the next mornings weigh in but again this is completely normal because foods have to be digested in order to be utilised. As ive explained these points by now you should be getting the idea that this is completely normal concept and in order to make more progress we need to be aware of this in order to control this situation and turn it into a positive. A fluctuation is simply a bump in weight and nothing permanent as long as consistency is met throughout the week then the scales will always work within your favour.
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Coach Josh Clarke
Apr 15, 2021
In Members forum
We are live people and in today for another coaches log! I have had some real good feedback on the coaches log so far and its something ive enjoyed a lot as its allowed me to give an insight into my life and now the gyms are open I can only give even more details on updates and progress etc. Lockdown certainly threw a lot of curveballs at me when it came to training as I was very limited for kit selection and overall load whereas last time I did have access to a small setup that kept me making marginal progress, however this was a matter completely out of my control therefore I didn't invest any of my energy into this. I have previously mentioned my current training setup on another coaches log so with it being the first week of the gyms reopening im due to hit an upper session tonight and I must say I am certainly feeling the Doms from the firs 3 rotations of PULL/PUSH/LEGS but its all been manageable and something I can still cover going into the rest of the weeks training sessions. I feel my overall composition certainly has changed and not ideally in the way I would like it to so now on the exit of lockdown im going into a brief tidy up phase to ensure my body composition can be as good as it can be, im not in a position to get super lean but I am looking to create more definition from both a physical aspect and mental aspect. I am now implementing daily cardio into my routine which so far has helped with recovery and kept my activity levels at a sufficient level to make sure energy expenditure is where it needs to be. You can see from the images below my starting point for this offseason and going into the rest of the year how I plan to add onto this frame and consistently build upon it. Granted this isn't optimal for me and realistically speaking I didn't want to post this but its an honest update and will allow you guys to get a true insight into my training and the next few months as I provide updates. This concludes todays post.
COACHES LOG 08 - PHYSIQUE UPDATE content media
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Coach Josh Clarke
Apr 11, 2021
In Members forum
Welcome back to another coaches log team! With it being the eve of the reopening of gyms I thought it would best suited to give an insight into my training setup & plans moving forwards for the rest of the year. First and foremost the goal for me is simply more size, with the most recent lockdown it presented a lot of curveballs for my training and it limited me in regards to exercise selection and load which means there has been a slight regression in my training but as you'll notice from numerous videos and forum posts its always the reaction that matters most so a lot of my focus has been on the coaching business and strategising new ways to grow and expand the brand. I will be programming 5 days training in total which will allow me to gradually build up my volume whilst focusing heavily on execution and recovery to ensure progress can be consistent and not just a short lived experience. I will be running a similar split to when I was previously training in a gym environment but by making some minor adjustments I can fine-tune my exercise selection and really focus on bringing up my weak body parts. As it it currently stands this will be my current setup: PULL | PUSH | LEGS | REST | UPPER | LOWER | REST The rationale behind the pull/push instead of push/pull comes from a recovery standpoint within spinal loading. I will be running deadlifts on my pull rotation and some sort of heavy leg compound on the leg day which means days rest in between will allow me to prioritise recovery and optimise performance. Deadlifts warrant a lot of rewards for me and once I get up to running some good numbers they really do work well with me as an individual. I will be training at a range of different gyms mainly from a business perspective as I will be filming for site some days and some days it'll just be work, so with this being said im looking into a more neutral movement for legs that all my gyms will have to avoid having to constantly switch movements and run different patterns up. The first PPL run will be the real max loading days and truly focus on mechanically loading my body as much as possible so I will be programming a lot of my movements with one top set and a back off to follow then incorporate more sets as the session goes in to account for fatigue. The upper and Lower sessions will still very much be intense but they will mainly be higher volume orientated to ensure performance can be optimised with the increased amount of movements to get through. This approach has served me very well before and allows me to take consistent wins across my sessions so I am very excited to get back in a gym and run these numbers up. The members site will be housing a lot of my sessions so you really will get a true insight into my training intensity and rationale behind programming etc as time goes on, the reason for this is relevance and value because I can go way more in depth with the site and growing the site is everything I want to do with the brand so its extremely relevant. This concludes todays post!
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Coach Josh Clarke
Apr 04, 2021
In Members forum
Affirmations are a very powerful tool when it comes to life and the energy you can produce, you see every win regardless of how big or small started out as a mere thought process at one time, that job you currently have? at one point you had that thought process to apply for the job and get dressed up for the interview, that drivers licence? you decided and thought to do your lessons and get in the car to show up. EVERY win starts out in the mind so the sooner we can realise and begin to harness this power the sooner we can continue to win and perform at our true potential. Here are a few of my personal affirmations for daily gratitude and overall happiness: I am in a healthy state and will radiate only good energy today My mind is my biggest asset and I will stay focused regardless of the hurdles I face Everything will be okay & if it isn't I will remain strong until it is Life is in my control and I will seize every opportunity to win There are no mistakes in life, only lessons and I will forever try to learn as I go The beauty of affirmations is how malleable they are and the ability to make them as personal as possible so you can use them or if you wish to encounter different blessings simply change the affirmation and repeat daily to manifest these things into reality Remember to head over to the resource section to download your very own vision planner today, this has been designed to be super specific to your goals and provide more tips across time management to help you skyrocket your progress!
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Coach Josh Clarke
Mar 31, 2021
In Members forum
Now this follows a similar line of action to the internal parameters post I did a couple of weeks back, this is extremely powerful from a mindset/individual point of view & if applied will drastically help improve the progress and opportunities for development you can create daily. Ultimately speaking your life is only as good as your mindset and if you wish to climb to new heights you have to essentially think it to believe it. Everything great in life is an accumulation of your thought processes and emotions which means you have the ability to manipulate this concept and make it work within your favour. As humans its very natural to be overly critical and constantly look for the negatives but with that comes a constant negative approach on situations that are constantly designed to be positive. When you can learn to approach situations with a more positive mindset you will then begin to reap the most rewards from those scenarios. A lot of you reading this will have targets set that require you to think differently as the key to change lies within your daily routine so in order to make these targets a reality you need to be setting higher standards for yourself, the reason why this is important is because it gives you more room to create a work ethic that is constantly pushing for improvement. When you have low standards for yourself it doesn't push you to strive for more and you will get caught in a trap of wanting change but lacking the direction of how to get there. By altering the standards you set for yourself you are able to create the mindset shift needed to take things to the next level. You can make a lot more progress by gamifying your mindset and constantly thinking 'how can I take things to the next level' I have personally benefited from this because it gets rid of the idea of thinking I'm not good enough or the constant doubt feeling and pushes me to be more assertive and progressive in my thought processes and daily emotions.
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Coach Josh Clarke
Mar 29, 2021
In Members forum
Brand new coaches log! Its been a short while since we caught up for a coaches log edition so I thought I would go into a new post today and update you all. Nothing much has changed since we last caught up in regards to environment as gyms are still closed and training has been limited but where those windows have closed I have been heavily invested and the most focused I have on my coaching business. I have spent a lot of time through lockdown investing into courses and dedicating big chunks of my days to learning and education because I am aware that in order for me to grow & develop my knowledge needs to be constantly developing. Networking has been huge for me too, I have recently hit my 100th podcast episode and since then have been joined by tonnes of guests, now apart from it making really good content there is a very beneficial rationale behind why I get guest on the series. In order to develop and consistently improve you have to be an open book & willing to learn more as the days go on. Now when I have specific guests on the series im able to learn more about them and how they orchestrate their daily routines alongside their insight into all things fitness & business, this allows me to consistently learn about new ideologies and methods to which I can be better and overall just learn. This concept of creates a constant positive feedback loop of improvement because where I learn new pieces of info I translate this into simple and digestible info for my coaching clients to then benefit from or with the addition of the members site a lot of info will get repurposed on here too! I have touched base on this with previous podcast episodes but when it comes to the route of a personal trainer a lot of people unfortunately create capped careers and don't commit to learning and developing their knowledge, the PT qualification is the tip of the iceberg and in order to have a long term career in the fitness industry you need to commit to constantly learning which is exactly what I have been doing since getting my PT qualifications. Moving forwards I have a lot of videos planned for the members site and a lot of the stuff I have learnt through lockdown will be coming into full swing as time goes on! This concludes todays post!
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Coach Josh Clarke
Mar 26, 2021
In Members forum
The bread and butter of recovery, the holy grail of gains and the secret to looking younger and healthier YET one of the most overlooked and abandoned variables to most people’s lives. Over 51% of adults claim to not get enough sleep 🤯(prince cruises annual relaxation report 2018) There are so many benefits towards getting better sleep on average you should aim for 6-9 hours which is around 4-6 sleep cycles this will see you well rested for the day ahead. Benefits of a better nights sleep include: 👉🏽Reduced stress 👉🏽Better cognitive function 👉🏽Better moods 👉🏽Improved recovery 👉🏽Stronger immune system But this can all seem easier said than done for those that live busy lives or just struggle switching off at night which is why I’ve got a couple of tips to help you drift off and catch a better quality of sleep each night👏🏽 1️⃣BLUE LIGHT EXPOSURE, devices such as phones laptops etc emit a harmful substance which we call blue light, this is known to reduce melatonin production and cause headaches etc so reducing the exposure will automatically help you sleep better. A pair of blue light blockers or night shift mode can help combat this effectively. 2️⃣CAFFEINE, a CNS stimulant caffeine is known for increasing alertness and improving focus all of which you DO NOT want pre bed, reducing/eliminating caffeine intake will see you sleep a lot better each night. 3️⃣SUNLIGHT EXPOSURE, beneficial to your circadian rhythm and hormone regulation, sunlight exposure early AM is extremely beneficial for melatonin production and helping you sleep better at night. 4️⃣MEDITATION, the subconscious mind can keep you awake for hours on end at times that’s why something as simple as a guided meditation or my personal favourite white noise can help you drift off into a deep state of sleep within minutes. Comment below and I can send you the link directly! It’s a game changer👏🏽 So do you feel you get enough sleep? Do you feel rested upon waking? If not I hope those tips can help some of you get a better nights sleep! And if you do require more tips simply send me a message and I’ll be happy to help👊🏽
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Coach Josh Clarke
Mar 25, 2021
In Members forum
A well built routine and structured day is truly what helps create success and prosperity. This is needed for general life as well as your fitness journey however in todays post I will take you through some key considerations for creating the optimal routine STAGE 1 - INDIVIDUALITY This is a big one, for a routine to work it has to be built around you as a person, not your role models and what they do but purely and solely based around you, when you account for this you put yourself in a position to handle stress better and create situations that are more in your favour. You want to consider your lifestyle eg: How many days a week can you train? What do you do for a living? How much sleep can you get regularly? Do you have any key responsibilities? STAGE 2 - THIRDS This helped me a lot when creating my days and has massively surged my progression, start by splitting your day into 3 distinct parts: MORNING AFTERNOON EVENING When you split your day into thirds you can begin to delegate and prioritise certain tasks to each third of the day you can not only get more out of your day but set a task list for what needs to be done STAGE 3 - JOURNAL This is essentially a sub topic of stage 2 but using a journal will massively help you with your days, its always best to be prepared and plan ahead for this so I recommend doing this either the night before or on the morning of the day as early as possible. From here write down x amount of jobs or tasks that you want to achieve throughout that day but before you write them down ask yourself these 3 questions: Will these tasks push me further towards my goal? Are these tasks designed to increase my overall wellbeing? Will I make progress as a result of doing these tasks? STAGE 4 - MOVEMENT This is a vitally important stage as it not only provides a lot of physical benefits but a lot of mental benefits too, Ive found personally It to be most productive when you plan the movement around your day eg. match your steps after you've finished the morning shift of your day, when you do this you are bringing in a break for mental clarity and giving yourself time to reflect on what can be done going into the afternoon and evening shift. You will of course reap the physical benefits of moving more too such as increased cv fitness and endorphin release amongst a whole host of other health benefits. STAGE 5 - REFLECTION This stage will be the final part of your day and constructively used to ensure you finish the day with good thoughts, once you have completed all your tasks for the day you will take some time to reflect on the day and go through simple questions such as: How have I felt today? Do I feel rested? Have all tasks been completed? How is my mental mood out of 10? And of course as always any thoughts on todays post id love to hear about them in the comment section below!
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Coach Josh Clarke
Mar 23, 2021
In Members forum
Now this is something I have touched base on previously in other videos on the site but the importance of this topic really pushed me to create an entirely new blog post for this topic. 'Your life is only as good as your mindset' The above statement holds a lot of relevance when it comes to your fitness goals and we can break the statement down even more to be relevant in the world of business too. When you think good things, good things will start to happen which means moving into tonights post the parameters you currently have within yourself need to be either addressed or changed. From a business perspective you really need to flick the switch and ensure your parameters are set effectively, if you are a PT or a online coach & currently only see yourself as this then that is all you will ever be and with that comes a lot of capped opportunities, however if you can flick that business switch and shift your parameters to be someone that runs a coaching business then automatically you can become more assertive of your goals & start to make decisions that are designed to scale your business and in turn reach more people. From a personal level your parameters are extremely important too, if you constantly shift your focus into things you cannot control then you'll create a persona that is constantly limited and will lead to a lot of stagnation as you are provided with a lot of capped opportunities. When you can shift your internal parameters to focus on more positive things such as events you can control then instantly you can take wins from any and every situation that you may encounter. Your thoughts create reality people & whilst tonights post may have gone down a rabbit hole of mindset and emotion, this is something that's extremely important and no where near spoken about enough. If you have any thoughts or questions on this I would love to hear them!
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Coach Josh Clarke
Mar 21, 2021
In Members forum
Good morning members!, we are in today for an extremely beneficial forum post & id love to hear your thoughts on this topic once you have completely reading the points I go through today! Now lets talk motivation, in a world heavily influence by social media I feel motivation has been glamorised and pushed to be the secret ingredient of the 1% and without it you simply won't thrive with your goals, but you see here's the key piece of info. Motivation is simply an illusion & by no means a non negotiable. Motivation does have its place but it is very subjective and isn't always present which means if you wish to make some serious progress you can't constantly wait to be motivated because you'd be terribly inconsistent & wouldn't ever create any sustainable progress. Speaking from a personal level the biggest driver of success and personal development is clarity & working on a 'WHY' now your why is much more deeper sense of purpose and focuses on intrinsic qualities that drive you to make daily progress and not just when are feeling it so to say. Crafting your why isn't just a typical goal list or standard target, your why needs to be so powerful that just by thinking about it you want to get out & tick boxes to get there, it needs to be so impacting that not achieving your why is simply not an option, your why will allow you to create habits that are designed to propel you forwards and ensure that success is simply a non negotiable, it just happens. Now there is another side of motivation that people rarely talk about and that is discipline, there's a reason why people dont like talking about this and that's simply because its not flashy and it certainly isn't as excitable as motivation but you see discipline is the variable that allows you to become a steam train of success and consistently stay on track regardless of your motivation level. Discipline creates a mindset shift that allows you to think more like 'I have a job to get done & its going to get done regardless of how I feel' as opposed to 'Im not really feeling that motivated so ill start tomorrow' And just like that you have an opportunity to either waste or utilise those 24 hours in front of you, discipline allows you to use those hours effectively and ensure you are moving forwards linearly. But like I mentioned people stage 1 HAS to be clarity, take some time and get clear non your goals & from there you can then begin to really crack the code for success! Let me know your thoughts below!
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Coach Josh Clarke
Mar 19, 2021
In Members forum
Hello there members! how are we doing today? all good I hope! in today post we are going through a sample LEG DAY but better yet this program is tailored to suit a home environment with limited kit! RATIONALE This leg workout will be calibrated a to a home environment with limited kit which not only makes it more accessible but also easier to adhere to as its so easy to progress. We have covered drivers of hypertrophy in a previous post so with that in mind the workout will mainly focus on higher rep work as the workout doesn't have access to heavy loads and the ability to create mechanical tension. instead we will be utilising high rep work with a mixture of set specifications to create more metabolic stress and muscle damage in order to create an effective response. The workout itself will train the entire lower body through carefully selected movements that are designed to create consistent progress. THE PROGRAM -Bodyweight squats - 3x15 (warmup, get the joints moving) -Weighted split squats - 2x15 / 1x12 (PAUSED 2sec) / 1xFailure -Weighted goblet squats - 3x15 (PAUSED 2sec) -Walking lunges - 3x length of room & back -Lying hip thrusts - 3x20 (contract hard!) -Weighted wall sits - 4x 45 sec holds EXTRA NOTES: Now you will notice a lot of the program does reference weighted which may create some confusion.We are able to create weighted movements with any household object, this could be a weighted backpack or weighted carrier bag because the idea is resistance in any way shape or form of course if you have dumbbells or some weight then this would be the ideal method but if you have 0 kit available this is when we would look to get creative and think of loading methods. The workout focuses on a lot of paused work this is to create more focused contractions and create more quality reps as opposed to rushing them and letting execution deteriorate as fatigue builds up, the use of pauses also helps increase the intensity which means we can truly begin to benefit from the program. In regards to rest periods we ideally want to keep them short as it means we can focus on the high intensity approach but this is NOT a circuit layout so make sure to have enough rest so you can approach the sets with the right intensions and ability to create the right stimulus needed for growth. This concludes todays post, for any questions feel free to comment below or drop me a message through any of my social medias!
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Coach Josh Clarke
Mar 17, 2021
In Members forum
Good afternoon members we are in today for another forum post! now the title of this post is a statement that gets thrown around very vaguely and comes without any consideration in a practical environment, the main outcome of todays blog post will break this statement down and explain the importance of your intentions. Your daily routine is extremely important when it comes to your fitness goal because a well established routine will create and develop powerful habits that will automated and provide weekly progress, if non of this is tailored or reflective to your goals then you risk losing a LOT of progress. This is where your intentions come into play, now we have covered across multiple features on the site the idea of your why and your goals so provided we have already covered this step we next need to move onto your intentions which is essentially HOW you do your daily actions. Typically speaking your morning is a key driver of this statement because how you start your mornings will dictate how your day will go as a whole which really explains the importance of how you do one thing is how you do everything. There is an aftermath effect of every one of your actions and if they are relevant to your goals then they are going to create a positive aftermath, allow me to explain. When you make a conscious effort to track your caloric intake or make the effort to do more daily steps to increase your expenditure this sets the tone subconsciously to do more and continue to make progress because you are driven from the positive wins you take from being more accountable. If you approach your fitness goals with capped efforts and half done jobs then your results and outcomes will be a reflection of this whereas if you approach your fitness goals with the intent to change and actually reflect this within your daily actions then you will create the adaptive response needed to achieve your goals.
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Coach Josh Clarke
Mar 15, 2021
In Members forum
Welcome back people to another edition of the coaches go we are in today for the 5h instalment of the sub series and we will be going into my personal action plan and a general update of myself so far. The transition out of gyms was Handels as smoothly as possible and there hasn't been much change to kcal's however its my training that has taken the biggest obvious hit with a lack of equipment, that being said I have still been able to control the situation and place a lot of my focus onto key variables such as internal connect and overall execution. in particular I have heavily been focusing on mobility as this is a transferable skill that will allow met to lay stronger foundations when I do get back into training regularly in a gym. Pre lockdown I wasn't sitting at my heaviest bodyweight as you can see below but composition wise I was the best I had been for the given bodyweight which means coming out of lockdown the goal is to simply grow and develop more size. Lockdown has presented it's fair share of hurdles & my training split has slightly changed but as previously mentioned this has been something that I have handled in the best way possible, because of the lack of kit & selection I have changed my training program to accommodate more overall volume & time under tension this still allows me to make respectable progress & ensure I am staying active. recovery is still in check and I am utilising a lot of daily steps to ensure movement is at an optimal level as I am a lot more stationary due to working from home. The overall experience has had its ups and downs and there is certainly a lot of work to be done when the gyms open but moving forwards I will look t increase my kcal intake periodically and ensure my training is programmed to develop as much mass and strength as possible. I haven't set any specific bodyweight goals or specific lift targets but I am looking to reach an all time high and hit multiple PB's. Once I have aid the foundations and developed my weak areas I will then begin to craft a prep journey for my show and begin my debut into my bodybuilding career but this is a long time off yet and there is plenty of work to still be done. Feel free to comment below your training experiences and goals you have set for coming out of lockdown!
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Coach Josh Clarke
Mar 07, 2021
In Members forum
Back again people for another coaches log post! I have had some really good feedback when it comes to this series so I'm really looking forward to developing this and delivering even more coaches log posts. Todays topic I feel will be beneficial for me to do a bit of an update & explain where im currently at business wise since we last caught up! A lot has happened since we last caught up from a business perspective and things are really picking up momentum which is rewarding because this lockdown really has presented some curveballs, I am really big on environment and how well I perform is very correlative to the space around me, I have recently just massively upgraded the LFT HQ with additional monitors and space which automatically creates a better environment to work in and productivity levels have skyrocketed which is exactly what I needed because the team is expanding by the day. I won't lie initially coming into lockdown I did take a hit with my coaching but with perseverance and and an adaptable mindset ive been able expand my client base massively and work with even more motivated individuals despite the current situation. I really feel perseverance can be a big take home from todays post because ive faced a lot of curveballs and set backs through lockdown and if it wasn't for the level of perseverance then I wouldn't be in the position I am today. You simply have to stick with it I know personally ive encountered situations that most people would have just packed up and quit at and vice versa for you reading this, its the idea of having a vision and a goal so strong that retreat and defeat and words that dont tie in with your vocabulary that will allow you to stay on the straight line. With so much more time on my hands to not be at the gym and solely work on my coaching business ive really been able to get clear on my goals and fine-tune my vision to exactly what want, its this vision that means so much to me that I can't come off track because no curveball or setback is worth sacrificing the end goal for. Whilst it may seem im going off track here and down a path of mindset and motivation, this really is a key insight into how im able to keep going for long hours and sometimes running of 2-4 hours sleep, lockdown really has presented its struggles but in many ways because of my perseverance I've taken a lot of wins from the situation too! I have a physique update coming to the site soon for another coaches log edition so if you want an insight into my training then by all means keep your eyes peeled! This concludes todays post.
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Welcome to the LFT members forum, here you will find complete access to every post that goes live, the forum has been designed to be super efficient to navigate meaning you have the ability to search any specific post you would like to view.

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