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Meet 1-1 Bespoke Coaching client Beth 🏃🏼‍♀️

Beth first came to us last year ahead of running 2 marathons - she was seeking support with her strength training and performance nutrition to see her smash 42.2km.

Beth is a hugely driven athlete, continually raising the bar for herself - and she never fails to show 110% commitment.

Last week, Beth took on the @centurionrunning South Downs Way 50 - a 50mile race with 5700ft of elevation🔥

Beth’s goal was to finish the race in between 8-9 hours and she was gunning for a Top 10 women’s spot..

She crossed the finish line in 8 hours 32, placing 7th female🏅🚀

Congratulations Beth, and to Coach @benjohnfit - “𝘵𝘩𝘦 𝘮𝘰𝘴𝘵 𝘬𝘯𝘰𝘸𝘭𝘦𝘥𝘨𝘦𝘢𝘣𝘭𝘦 𝘪𝘯 𝘵𝘩𝘦 𝘨𝘢𝘮𝘦 𝘐 𝘬𝘯𝘰𝘸”

We can’t wait to see where the rest of 2024 takes you!

#TheMovementBlueprint #BuiltByMBP

The Dumbbell Snatch; A common movement in most fu

The Dumbbell Snatch;

A common movement in most function fitness training programmes - and for good reason, as it works all the major muscle groups.

However, the dumbbell snatch is not always one we see executed well, and as a result it can cause all kinds of compensations through the body (e.g unwanted overload to your back).

If you struggle to cycle the dumbbell and get in a good rhythm, here’s how to break down the pattern:

#1 Your first pull should generate enough force for the dumbbell to travel into the overhead catch position - think of this phase as a dynamic hip extension movement. The work is done once the dumbbell hits hip height.

#2 Your second pull is designed to keep the dumbbell close to your centre line, creating an efficient path up and down - imagine pulling the dumbbell up and in with a high elbow position.

#3 Your catch position should be overhead and in a ‘stacked’ position - this means the load is directly over your torso when you finish each rep.

Implement these steps for a powerful and efficient snatch!

#TheMovementBlueprint #BuildingBetterBodies #DumbbellSnatch

HYROX [PART 2/3]: How To Train For The Sled (Push + Pull)

A lot of HYROX’ers will feel comfortable with the running, but become well and truly unstuck when faced with the 2 heavy/awkward stations within the race.

The sled is something that relies on 2 things;
- Your ability as an athlete to couple rhythm and force into one
- Your ability to get your body into a mechanically advantageous position

You’ll see people get stuck on both and whilst it may seem pretty obvious when looking on (“𝘩𝘦 𝘫𝘶𝘴𝘵 𝘯𝘦𝘦𝘥𝘴 𝘵𝘰 𝘨𝘦𝘵 𝘭𝘰𝘸𝘦𝘳”) - it’s not quite as simple.

When someone is trying to produce force under fatigue, their body will go to its default position. If not trained, exposed or developed by building general strength through the big patterns, that default position won’t be one the body can access power from.

SO..

Here’s what to do to build your sled performance at HYROX:

1. Respect the development of athletic qualities; strength, speed and power. Build them over time through movements such as the deadlift, box squat, lunge, pendlay row, sprinting and jumping.

2. Once you’ve built that foundation, LAYER ON more specificity within your training. Incorporate specific skill work when fresh and when under fatigue.

Example:

#𝟭 𝗦𝗽𝗲𝗲𝗱/𝗣𝗼𝘄𝗲𝗿:
10m Sled Push as heavy/fast as possible - efforts in <20s
5 rounds (rest either for time or by heart rate - e.g. <110bpm)
-
20s Max distance Strict Rope Sled Pull
20s Max distance Reverse Sled Drag
3 rounds @ category weight (1:20 rest between rounds)

#𝟮 𝗪𝗼𝗿𝗸 𝗖𝗮𝗽𝗮𝗰𝗶𝘁𝘆/𝗨𝗻𝗱𝗲𝗿 𝗙𝗮𝘁𝗶𝗴𝘂𝗲:
20s Standing BikeErg @ RPE9 (heavy damper)
1:00 Bodyweight Alternating Jump Lunge
2:00 BikeErg/Run @ RPE1-3 (recovery pacing)
4 rounds
-
25m Sled Push @ category weight
25m Sled Pull @ category weight
4 rounds (work:rest @ 2:1)

If you really want to excel in HYROX, this is how you’ll sharpen the sword.

Need help with your prep?

Our 10-week programme The HYROX Blueprint™️ will see you build and layer your training, to perform at your best across all stations.

We’ve helped hundreds of athletes prep for multiple races all over the world, and we’re ready to help you do the same 🚀 [link in bio]

..IMPROVE MY RUNNING PERFORMANCE + ACHIEVE QUICKER

..IMPROVE MY RUNNING PERFORMANCE + ACHIEVE QUICKER RACE TIMES 🏃🏽🏃🏽‍♀️

I want to:
- Be in the best place possible for my next race
- Have a structured plan to follow that will keep me accountable and consistent
- Learn how to train and fuel to get the most out of my body
- Decrease my chances of getting injured

Many runners come to us with an unwavering mission - to get faster, stronger and rid injuries.

In other words, they want to have full confidence in their body to perform race after race.

This is something we are proud to have already helped hundreds, maybe thousands, of runners to achieve.

To get faster and more resilient, the biggest thing you need is strength (in the right dosage), managed volume and effort. Consistently completing sessions that see you build speed, power and endurance in your legs, upper body strength and progressively build, deload and peak your run volume, is how you will see results.

There is no shortcut to getting faster, but there are plenty of speedy ways to get injured.

The more you learn about the integral role of strength training for running performance, the faster you’ll progress.

The more you understand about the importance of easy efforts and recovery days, the more confident you’ll become.

The more you implement simple yet highly effective nutrition strategies, the more your performance will accelerate.

To get faster, there has to be an element of getting uncomfortable - for things to feel hard and out of your comfort zone.

This is where coaching expertise comes into its own.

Guidance of when to push. Guidance of when to pull back. Guidance of how to recover.

It’s those sessions, habits and mindset practices that compound; into enjoyment, into speed, into personal bests.

So if your goal is to improve your running performance and achieve quicker race times, ensure you’re looking at the whole picture.

If this is you and you’re looking for support to help get you to your next race in PB shape, DM us the word “BUILD” now!

#TheMovementBlueprint #BuiltByMBP