Events - The Movement Blueprint

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Upcoming EVENTS & SEMINARS

Upcoming Events

01 May 24, UK

Exclusive Opportunity For UK Gyms

Previous Events

UNTIL Liverpool Street, London, UK

Peak District, UK

MBP X Ultra X 50 England

Ealing Trailfinders, London, UK

MBP X Turf Games

Loughborough, UK

MBP X National Fitness Games

Previous Workshops

Tobacco Dock, London, UK

St Athan Rehabilitation Centre, UK

MINISTRY OF DEFENCE SEMINAR

Rebourne Health & Fitness, UK

REBOURNE HEALTH & FITNESS SEMINAR

Multiple Locations

CrossFit Chania, Crete, Greece

CrossFit Chania Seminar

Silvermere Inn on the Lake, UK

Surrey Knee Symposium

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on social media @themovementblueprint

HYROX [PART 3/3]: How To Train ‘Compromised Runn

HYROX [PART 3/3]: How To Train ‘Compromised Running’

Compromised running is essentially the descriptive of a HYROX race. Your ability to repeatedly run after accumulating fatigue will dictate your performance across the event.

Different stations in HYROX will see you accumulate more fatigue through your legs than others - the Rowing, Sled Push and Burpee Broad Jumps will have an all in all higher cost than the Sled Pull and SkiErg.

Compromised running is nothing fancy, it is simply running on tired legs - so as complicated as people might make it, it really is very simple.

In a HYROX-specific training session, this would look like: Run-Station-Run - here we are placing the bias on the running component (be it pace-driven or station-driven) to create higher levels of fatigue for the second run.

Lock in these 3 things within your HYROX training to make sure station 4 onwards isn’t your handbrake..

#𝟭 𝗘𝗻𝘀𝘂𝗿𝗲 𝘆𝗼𝘂𝗿 𝗿𝘂𝗻𝗻𝗶𝗻𝗴 𝗯𝗮𝘀𝗲 𝗶𝘀 𝗵𝗶𝗴𝗵
Do this by increasing your run exposure at the start of your training block, before shifting into more of a mixed-modal style format.

#𝟮 𝗥𝗲𝘀𝗽𝗲𝗰𝘁 𝘁𝗵𝗲 𝘀𝘁𝗮𝘁𝗶𝗼𝗻𝘀
Don’t ruin your runs by sending the functional fitness stations. You’ll pay more trying to recover from high RPE bouts, which will impact your ability to sustain pace on both the Ergs and in the runs. Know your pacing and stick to it.

#𝟯 𝗘𝗻𝗼𝘂𝗴𝗵 𝗲𝘅𝗽𝗼𝘀𝘂𝗿𝗲
You need to be prepared to push race intensity within your training, in progressive blocks that will let you experience accumulative fatigue so come race day you won’t be stopped in your tracks by lactate.

Here are some example sessions inspired by our event-specific programme The HYROX Blueprint™️:

1️⃣ 𝗥𝘂𝗻 𝗛𝗲𝗮𝘃𝘆
500m Run @ race pace +20-40s

[Then 2 continuous rounds of]
25m Sled Push < category weight / RPE7-8
20 x Burpee Dumbbell Deadlift @ 25/15kg DBs
25m Farmers Carry @ heavier than category weight

500m Run @ race pace -10-15s

2 rounds, rest 2 minutes between rounds
__

[2nd workout in the comments⬇️]

Inspired after London Marathon and already entered

Inspired after London Marathon and already entered next year’s ballot?

Here’s some things to consider if you want to run a marathon👇🏽

Firstly, make sure you’re signing up for the right reasons - a marathon takes time, commitment and training - so be sure you’re ready to dedicate yourself when entering.

When it comes to your training, the way you approach marathon prep ultimately depends on what you want to get out of it and your goals for the race.

A standard marathon training plan, wherever you source it from, will incorporate runs of varying intensities with progressive volume over a ~16 week block (usually). All running plans will progress the distance you run and time on your feet weekly, with a tapering phase towards the end of the programme.

With this in mind, your body needs to be in a place whereby the increased mileage won’t cause injury - this is where strength training comes in. Having the strength prerequisites is key, whatever your running experience.

Here are our top tips if you want to run a marathon: 
𝟭. 𝗚𝗲𝘁 𝗦𝘁𝗿𝗼𝗻𝗴!
Give yourself time. Incorporate run-specific strength work into your training now, to ensure you have a strong and robust platform to add mileage later on.

𝟮. 𝗕𝗲 𝗣𝗿𝗼𝗴𝗿𝗲𝘀𝘀𝗶𝘃𝗲
If you’re not a seasoned runner, your run volume needs to be increased gradually over time. Hitting big mileage weeks too quickly will increase your risk of injury - so be smart.

𝟯. 𝗩𝗮𝗿𝘆 𝗬𝗼𝘂𝗿 𝗦𝗲𝘀𝘀𝗶𝗼𝗻𝘀
Your training should incorporate sessions of different lengths and different intensities - we highly recommend investing in a coach or a training plan, as this really is key to your prep and your progression.

𝟰. 𝗙𝘂𝗲𝗹
Learning how to fuel your running from the beginning will make things far easier further down the line. Find out work works for you pre run, intra run and post run to optimise your recovery. Again, this differs for everyone, so give yourself time to nail a bulletproof fuelling strategy!

If you’ve got big marathon goals, don’t leave it until 16 weeks before.

Time is your biggest asset - to get strong, train progressively and ensure you run your best race!

#TheMovementBlueprint

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