Jonny Jacobs - Coach

A workout and training are very different things! If you aren’t following a structured plan which allows for adaptation, why would you expect progression? Variety is one thing but randomness is another all together. #fitness #training #wod #functionaltraining hybridathlethe

Do it but without superiority #fitness #imbetterthanyou #5amclub #fitnessmotivation

Simple but done right 👌🏼 Lower body follows upper, just like leg day would follow chest day 🤨 Similar to the upper body session posted previously (check it out!) no movement is left out, which equals a balanced program. In the video: A1. Zercher squats A2. Prone leg curl B1. Supported single leg RDL B2. Ipsilateral DB split squats C1. Bent knee single leg calf raise C2. Hip flexor sit ups This type of programming allows for efficiency across seasons and leaves nothing untrained. Yes a lot of lower body programming will include a shed load of hip and knee extension and there is nothing wrong with that BUT for a well rounded program ALL patterns should get some love ❤️. Save it and give it ago. #hybridathlete #strengthtraining #functionalbodybuilding #functionaltraining runstron

It’s not just about fitness If you take just 1 thing then it’s winning! #fitness #runstrong #running #hybridfitness #functionalfitness

Building a solid upper body 👌🏼 Almost everyone starts training with a bro split, it’s almost a right of passage! There is nothing wrong with training this way if you enjoy it and you want to be a bodybuilder who trains in the gym 5 days a week. You will get a result from training this way but it leaves a few things to be desired if you don’t fall into 1 or all of those categories above 👆🏼. Generally it’s a little 🥱, leads to a lot of soreness/DOMS, it takes a long time to see progress and it’s committing to a lot of sessions a week. Some people don’t like full body sessions and I am not going to try to convince you (in this post) that it’s potentially the way forward. So let’s meet in the middle and talk about an upper and lower split. If we think about movements rather than muscles it makes general programming really simple. In the video: A1. Bench press A2. Single arm row B1. Neutral grip pull ups B2. Incline neutral grip overhead press C1. Seated DB curls C2. Incline DB skull crushers What you see is that each paired movement is paired with its opposite movement pattern (try saying that fast). This type of programming allows for efficiency across seasons and leaves nothing untrained. Save it and give it ago. Lower body programming uploading soon! #hybridathlete #strengthtraining #functionalbodybuilding #functionaltraining #runstrong

VO2 max = a sweat fest 🥵 Working at the top end of your aerobic limit is tough but it’s worth it. Why wouldn’t you want to improve the ability of your body to use oxygen more efficiently? •You can work harder for longer. •Your ❤️ and 🫁 become more efficient. •Lower your risk of cardiovascular disease. •Your ability to recover faster. Cons: •The sessions are tough! #vo2max #cardio #conditioning #hybridtraining #fitlife

Assault bike or assaulted 🤕 The assault bike or better known as the devil bike, gets a lot of hate and almost all of it is justified ❌. However, I’ve been leaning into it a little more recently to give my body some rest from running but more so for the benefits it has to my running. The bike in general is pure quads and the ability to hold higher cadence/RPM on it leaves you nowhere to hide. The other thing I really like about the assault bike is that the resistance is set. The only way to make it “easier” is to lower your speed. The 2 mile assault bike time trail (TT) gives you a set of cadence figures to work with. Once you have completed that TT you can program intervals or steady state work based on your output. Workouts recently: •4 minutes on @ 63-66 RPM, 60s rest x8 •5 minutes on @ 60–65 RPM, 2 minutes rest x10 •3 minutes on @ 65-70 RPM, 60s rest x10 •20 minutes @ 55-60 RPM Some would say 🤢, some would say no thank you but as a runner don’t overlook this piece of kit. Save these and comeback for more! #assaultbike #runner #runstrong #hybridtraining #embracethesuck

Running for the love of it 🤳🏻❌ 202 runners and not a camera (apart from 1 official photographer at mile 9), phone or vlogger insight. I wanted middle of the pack, between 2:15-2:30 and that’s exactly what I got. 98th and 2:22…I had to work for it! Last mile fastest mile as was chased by 4 very big 🐮 with huge horns for 50m or so! These last 2 events with @orionharriers have been 👌🏼 #runner #crosscountryrunning #trailrunninglife #runstrong #goexplore

Programming made simple Don’t over complicate it & don’t overthink it. I assure you that programming for the most part is pretty straightforward. For the majority of goals and time available, 3 full body sessions will tick every box. #functionaltraining #functionalfitness #hybridathlete #runstrong #fitnesslife

Load it, move it and prime it 🫶🏼 Not all warm ups are created equal. Once the mobility work is done, then it’s time to get to work. The loads aren’t heavy but the intent is what sets it apart. #functionaltraining #warmups #functionalfitness #hybridathlete #runstrong

What is a coach? I always say it and I mean it, I feel incredibly lucky to do this job. Firstly I get to wear shorts, a Tshirt and trainers everyday 😍 I help guide and support people to achieving something physical that they feel they can not do on their own. My role as a PT has evolved and after 25 years of coaching (qualified back in June 2001) the industry is still the same just with more noise 📢. Like with most things, we move in cycles and trends. Coaches trying to reinvent the wheel with programming and exercise selection. Exercises you “must do” and exercises you “should never do” come and go and the come back again. What remains constant is good customer focused coaching. As coaches we provide a service and quite often a very premium service. Which means different things to different people and that’s where coaches must adapt. I don’t mean change who they are but adapt to the person in front of them and coach that person. As coaches we wear lots of different hats and each client will bring something else to the table which we need to adapt to every session. However, if stay consistent with our values and standards and show up then nothing is beyond us. Show passion Show enthusiasm Be engaged Have standards you don’t waiver from Enjoy a life long career as someone who changes people’s lives. #fitness #personaltrainerlife #fitnesseducation #bethedifference #fitnesslife

What else could go wrong? 🤷🏼‍♂️ Not all training plans go to plan and this further highlights to me why a generalist approach to training makes for a more adaptable athlete. Left hip tighter than a ducks 🍑 Right hamstring pulled Jumpers knee in both knees Left scap/rhomboid/intercostals all jacked up This has been the most niggley prep I have ever had and this is only for a 10km! Having done some quite big endurance events that went seamlessly…it just goes to show a program must allow for adaptation. The initial goal was sub 40 minutes, the above and the day had different ideas! On the day 41:41 was the time and I’m not mad about it. I checked my time at the halfway mark and that was it. I was 40s off the mark at this point and just did what I could. The weather was awful and I have no recollection of any of the sights we ran past! I’ll be honest, I was mostly thinking about the cup of tea and change of socks at the end! I will break down my training plan on another post but for now it’s about letting my intercostals calm down and do what I can. #everydayathlete #running #fitness #functionaltraining #hybridathlete