This weeks InnerFight training 28-04-2013

Day 1: Whippet

Day 2: Super Trooper

Day 3: The Barrel

Day 4: InnerFight

Day 5: Michigan

“Wake up, be awesome, at the end of the day sleep awesome. Repeat.”

Download the free InnerFight Podcast in iTunes. If you like it rate it!

The “Smash Life” Seminar

InnerFight founder Marcus Smith is a high performance coach with a wide array of clients on all matters related to performance. For more information how he can help you increase your performance contact him direct at ms@innerfight.com

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InnerFight Podcast #56 – Radio show

In this podcast:

  • We are eating ourselves to death.
  • What is better sumo deadlift or regular?
  • Is coffee good for you?
  • How can I speed up my 10km run time?
  • Should I be taking performance enhancing drugs?

Podcast #56: Get it now from iTunes

Train with InnerFight. Click here or mail the team direct @ winning@innerfight.com

If you have any questions for the podcast post them to the comments section or mail them direct to winning@innerfight.com

InnerFight Podcast #55 -Radio show

In this podcast:

  • If it’s too hot outside how can you stay fit?
  • Best ways to use the Concept 2 rowing machine.
  • What are the benefits of wearing a sauna suit to go running in?
  • When should I start taking supplements?
  • What can u replace eggs with in your diet?

Podcast #55: Get it now from iTunes

Links to Concept 2 instruction clips:

Rowing technique

Rob Smith’s world record 500m row

Take your performance to the next level with InnerFight. Click here or mail the team direct @ winning@innerfight.com

If you have any questions for the podcast post them to the comments section or mail them direct to winning@innerfight.com

April #wom in association with UR7’s

InnerFight is proud to partner with the world’s leading rugby sevens website UR7’s. In this partnership we bring you monthly tips on strength and conditioning for the game of rugby sevens as well as a workout of the month (WOM)

Check out this months tips and the WOM below

Once again we welcome world renowned S&C coach Marcus Smith of ‘Innerfight’ to answer your questions on getting yourself in the best shape possible to compete on the field come 7s season. This week Marcus looks variations on strength training and whether the craze of Crossfit is a good fitness program for aspiring 7s players to adhere to.

We also continue our Rugby 7s WOM (Workout of Month) competition at the bottom of the page, with readers having the chance to take on a challenge set by Marcus and win world series tickets, UR7s & Innerfight goodies.

Marcus, really like the column. I travel alot (on and off planes all the time) and more often than not hotels with not great facilities. What sort of conditioning training can I be doing (say 2/3 sessions) to keep myself in 7s shape. Also when I am eating at different times and it’s a little all over the place how would you recommend making sure my nutrition is bang on?

Travel is not easy it poses loads of challenges for training but should never be an excuse not to train or not to eat well. There are not many places where you really can’t do anything and having traveled around the world I am yet to find a restaurant that does not serve a basic piece of chicken or steak with a side salad. So no excuses.

Looking to sevens specific stuff I am going to base this on the presumption that there is no gym available. Get out and find a strip of grass or tarmac that is 100m long. I used to use this pyramid a lot in my sevens training and found it to be really good. You run 100m, then back 80m then back 60m, walk recovery back to the start and repeat sets of 5 then rest 5 minutes and hammer through as many sets as you have time for. Your walk back recovery should be a brisk walk. This mimics the type of fitness you are going to need in sevens. All efforts are up above 80% so don’t hold back.

On the food front aside from my earlier point you can be super prepared too. Take stuff with you. Pack your bags full of good food so that you do not get into situations where you are stuck without supplies.

Marcus, how would you recommend an approach to nutrition for an avid open standard 7s player. I train 4-5 times per week in the gym and only play 7s so I have 8 months off. I want to make sure I am in the best shape possible for this summer and make sure my energy levels are bang on for the training I have in front of me? Also, would love to hear your thoughts on cheat days and cheat meals? what is your downfall?

I have a simple approach to nutrition. Fill your plate with 40% animal protein, 40% vegetables and 20% fats. Stay away from sugar, dairy and starchy carbs. Go nuts on fish oil and make sure your vitamin and mineral levels are good to reinforce your immune system and boots your recovery.

If you are training 4-5 times a week and then getting in 2-3 sevens sessions a week you are going to need to be eating a lot to keep your energy levels nice and high. I personally derive a lot of my energy from good fats and feel fine doing so.

So long as you are not over 15% body fat then for sure you should be having a weekly cheat day and getting stuck right into it. Give your body a break, satisfy what you crave and just take the day off, get back into things though and make sure your cheat day suddenly doesn’t become the whole weekend.

My cheat day would normally consist of something sweet. A solid stack of pancakes loaded with Nutella hits the spot every single time.

Marcus, my speed work is pretty good and my conditioning is good but I know I am not strong enough. It doesn’t matter what I do, my numbers do not increase on my squat, front squat or deadlift and havent done dramatically for a few years. It affects the impact that I have on the field, what can I do to rectify this?

You have to persist on this. If you squat often enough you will make progress. I see way too many people only squatting once a week which is simply not enough. I tested a method out a few months back where I squatted to 1 rep max daily for 2 weeks. The end result? I put 10 kg on my back squat in 2 weeks.

First we have to understand the impact of our strength on our speed and power and specifically out leg strength. It may be that you have to dial things back for a while and just hit the weights room daily. Squatting 3 times a week is not an issue at all. A basic matrix that I have had some awesome results on athletes from a number of different sports is 5X5. Get warmed up and then get into 5 sets of 5 reps. You should be able to hit about 80% of your 1 rep max. The last 2 reps in every set specially the last 2 will be tough, if they are not then go heavier.

A warning though……make sure your technique is on the money before you go loading that bar up like Arnie! Moving 200kg 3 inches does not count as a squat!!!

You are right your strength will 100% affect your impact on the field so address it, fix it and then go back to the field and dominate.

UR7s Workout of the Month Challenge Returns!!

After a stunning return last month in the WOM Challenge with England 7s star Chris Cracknell taking the honors globally and Alex Mcfarland posting the fastest time for the Row/Burpee challenge for non-international players winning some UR7s and Innerfight stash to rock on the 7s circuit this summer. We had people from all over the world attempting the challenge including many international men and women 7s players.

This month we look at a completely different challenge. Can Cracknell take the international title again or will someone else pip the big man to the crown. Former England captain Greg Barden considers himself in the running….

WOM: 5 minutes to run 400m then back squat for total weight.

You can run inside on a treadmill or outside the choice is yours. Before you do so pick a back squat weight that you are going to be able to squat for the remainder time. Once you take it off the rack you have to keep it off, if you re rack it before the time is up then your effort is over. So once your run is done get over the squat bar and get as many squats done in the time remaining. For a squat to count your hips must drop below your knees at the bottom of the movement and you must have full knee and hip extension at the top of the movement.

Your score will be the number of KG moved. For example. If you choose to have a 60kg squat bar and after your run you squat it 50 times then you have a total 3,000kg.

This weeks InnerFight training 14-04-2013

Day 1: Rooster

Day 2: Shoulder Smash

Day 3:COW

Day 4: Standards

Day 5: Hard Pressed

“Life throws all sorts at us. Its the attitude we deal with these things with that shapes us.”

Download the free InnerFight Podcast in iTunes. If you like it rate it!

The “Smash Life” Seminar

InnerFight founder Marcus Smith is a high performance coach with a wide array of clients on all matters related to performance. For more information how he can help you increase your performance contact him direct at ms@innerfight.com

Connect with InnerFight:

Like InnerFight on Facebook

Follow InnerFight on Twitter

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InnerFight photos on Instagram

InnerFight Podcast #54 -Interview with TP Performance Therapy founder and CEO

In this podcast Marcus talks to the founder and CEO of Trigger point Performance Therapy Cassidy Phillips as they cover:

  • What is TP performance therapy
  • How did TP performance therapy start out
  • Who is this for
  • Who is using it

Podcast #54: Get it now from iTunes

Marcus uses TP therapy daily and is a master trainer on the product. Ask him a question directly about the product and up and coming courses that he is teaching. winning@innerfight.com

“Smash Life” CAPE TOWN 11-05-2013

InnerFight Smash Life SA Final

What is this seminar all about?

In 2011 I had a vision to deliver a seminar that teaches people tricks and techniques they can use to get the most out of their life. A year in the making and Smash Life was launched. I want to encourage people to take life head on and be the best they can be and hence the name “Smash Life” fits perfectly.

The Smash Life seminar is motivational, inspirational and filled with “aha” moments. It is for everyone no matter what walk of life you come from or what your profession is. I have delivered it to sports enthusiasts and corporates and the impacts and results have been off the charts. People leave energized, with a new perspective on many things and a genuine desire to live their life to the max. The vision of the InnerFight brand is “improved performance across all domains” and this is what the Smash Life seminar delivers.

The seminar covers 6 very important topics, which through my experiences I see as essential components of performance and getting the most out of life, but are topics that we often find hard to get simple and practical information on to implement into our lives. During the seminar we address:

  • Definitions of fitness: For everyone this is so different, we are all different people and all have different goals and measures so its important that we fully understand what fitness means to ourselves, how we measure that and how we achieve it.
  • The importance of strength: Physical strength is a key part of our life, I see so many people that can barely manage their own body weight. We are going to look at what strength is, why its important to us as humans and how we can achieve it.
  • Goal setting: Many people have great dreams of what they want in life but few take the time to sit down and set goals to achieve these dreams. There are simple processes to go through to make dreams come to life and I will share these.
  • Improving mental toughness: The number of mental battles we face in life is well known to all but how do we react to these? I discuss various techniques that are easy to use and deliver great results.
  • Dealing with failure: Failure is one of the biggest learnings in life but all too often people act as though its not important and didn’t happen. When you take a positive approach to failure things in your life start to change.

The Smash Life seminar is delivered over 8 hours and incorporates 2 very straight forward physical segments. (Don’t worry if you are not a gym pro)

For further information on dates that the seminar will be running or to inquire about having the seminar delivered in a private or corporate environment please contact me directly on winning@innerfight.com

Download the free InnerFight Podcast in iTunes. If you like it rate it!

The “Smash Life” Seminar

InnerFight founder Marcus Smith is a high performance coach with a wide array of clients on all matters related to performance. For more information how he can help you increase your performance contact him direct at ms@innerfight.com

Connect with InnerFight:

Like InnerFight on Facebook

Follow InnerFight on Twitter

Subscribe to InnerFight on YouTube

InnerFight photos on Instagram

InnerFight Podcast #53 -Radio show

In this podcast:

  • The importance of fun in motivation?
  • Stand up paddle boarding with 10 X World Champion
  • Do we really need to eat breakfast?
  • Should I be eating Chia seeds?
  • Big strength means big muscles! Or does it?

Podcast #53: Get it now from iTunes

Train with InnerFight. Click here or mail the team direct @ winning@innerfight.com

If you have any questions for the podcast post them to the comments section or mail them direct to winning@innerfight.com