NXT Gen Nutrition

Anti rotation exercises help us build strength & stability, which allow us to resist forces (such as being pushed, shoved, wrestled or tripped) acting upon our body.

The addition of specific exercises that strengthen our core, means we are able to better resist forces that rotate or move us in a way that may cause pain or injury.

Some great exercises that we can start to implement everyday, are exercises like the plank & side plank, bird dogs, single leg deadlifts.

One of the most important variables that we need to control when it comes to developing strength, or muscle size, is intensity 💯

Knowing that we require an adequate amount of stress in order for an adaptation to take place is a good starting point when assessing our training.
But also knowing whether or not we are constantly placing a level of stress that is too high, or too low, is equally as important.

There are ways in which we can gauge our level of intensity…
👉 if you’re struggling to move the weight for, let’s say 3 reps, and your technique is breaking down, then it’s probably too heavy
👉 if you can easily reach 15-20 reps without a great deal of effort, it’s probably too light
👉 if you’re halfway through a 12 rep set and you can start to feel a bit of a burn, and the following 4-6 reps are challenging, and you now have a nice little pump, this is a good indicator you are on the right track ✔️

Technique development is a critical component when it comes to reducing the risk of injury, improving strength and improving aesthetics, but it is often overlooked❗️

If you’re seeing yourself in a plateau within your training, trying to lift heavy or heavier but not really getting anywhere and not sure what to fix, then seeking some guidance may be the right option for you ✔️

Whether you’re a beginner or an experienced lifter, there are always areas that we can improve to improve our overall technique and movement patterns 💯

Jetts Gladstone offer small group classes specifically for technique development, so if this is an area you would benefit from then let’s get you started 💪

Inbox for more details ✔️

Milo of Croton was said to be the the first recorded case of progressive overload back in the 6th century BC, and the way he did this was by slinging a new born bull over his shoulder and walking it around his home 🏡
Days, weeks, months & years down the track of doing this daily habit, and the bull growing with age, he bacame stronger and stronger until he could lift the full grown bull 💪
It was also said he became one of the most highly decorated Olympic wrestlers, winning many victories 🏆

When we think about progressive overload many people understand the concept, but aren’t able to execute it as well as they would like 👇
The concept of progressive overload is based on the idea that a training adaption takes place only if the magnitude (the amount) of the training load is above the habitual level.

To progressively become stronger over time on a consistent basis, we need to tick at least one of these boxes 👇
Increase the weight (Load Related Cycle)✔️
Increase the reps (Rep Related Cycle) ✔️
Increase the sets (Set Related Cycle) ✔️

If you are needing some help with apply these principles, shoot me a message.

Jetts Gladstone

📣 April special - Train with a friend (or two) and learn the basics of correct lifting technique, how to spot effectively, and how to train with the intensity & effort that is going to bring results 💯

Great facility ✅
Clean & tidy with friendly staff ✅
No additional fees ✅
Training + education ✅

➡️ Recomp Coach
➡️ Level 1 Powerlifting Coach
➡️ ISSN accredited
➡️ Strength Systems International Level 1

Expressions of interest:

As of April Jetts will be again running group classes. Classes will be running mornings & afternoons, capped at 6 people and available to members & non members.

Classes that will be running:
- Boxfit
- HIIT strength
- Technique development
- Lower body sculpting

Sessions are booked through the Jetts app for your convenience.
If you have any further questions, send through a message.

Jetts Gladstone

What are your protein requirements?
Firstly, is your protein intake based on "general health" or is it specific to body composition & performance?

If your protein requirements are that of a good state of health then a daily intake of .7g / kg of body weight is a minimum recommendation (keeping in mind this is for non athlete / relatively sedentary individuals)

Requirements that are based around improving performance & body composition are much higher at around 2g / kg of body weight.

Regardless of your goals protein is super important, along with the quality of food sources. Some great choices below:

- whole eggs
- chicken breast
- salmon
- whey power

Jetts Gladstone