Luff Movement

Current training split… 📈

Getting your strength+conditioning done around sport and life can be difficult.. there’s no such thing as the “best split” but here’s what works well for me.. lifting 4 times a week (2 upper body + 2 lower body) and training sport (jiujitsu) 3-4 times per week.

If you’re over 30 and struggle to get your strength training done, 2-3 times a week is enough.

Don’t skip your strength training fellas, don’t allow yourself to break easy ⛓️‍💥👈🏼

Comfort is the killer of growth. Do hard s**t my bro😁

Nothing makes you appreciate your body more than not being able to use it the way you used to.

Movement is something we all assume we’ll always have… until we don’t.

Train to protect it 📈

It might seem obvious, yet people receive their strength+performance program, they only pursue it temporarily… ❌

The body only responds to a repetitive stimulus week in week out… over and over again. How do Olympic champions become gold medalists in their sport? REPETITION 📈

Same principle applies to rehab and strength training. Don’t be soft, just get the work done..

The goal isn’t just to look strong. It’s to become hard to break ⛓️‍💥 Strength training gives your body the capacity to tolerate stress, absorb impact, recover faster, and improve your performance.. whether you’re an athlete or just trying to stay pain free for life.

Get Built 📈

jiujitsu

You haven’t peaked my bro! Keep grinding 😁📈

Enjoy the journey and become strong AF.

Strength is the way forward, don’t become a liability 😁

If you think you’re old, your body will perform like you’re old.. mindset will determine your age… Your body is capable of more 📈

Move like an athlete for life 😁🏋🏼‍♂️🤼🏃🏽‍♂️

Athlete or not, training to become durable is a non negotiable… if you don’t understand that now, in time you will 😁

Get Built 📈

3 day strength split for busy athletes 📝

Day 1. Full Body

Power ⚡️
Trap Bar Power Shrug 4x4 RPE 7-8

Strength💪🏼
Back Squat 4x4 RPE 7-8
Pendlay Row 4x8 RPE 6-7

Accessory Strength 📶
GHD Hip Extension 3x10-12
Strict Toes to Bar 3x6-10
DB Y-T-A-W Raise 3x10 (each position)

Day 2. Upper Body

Power ⚡️
Depth Push up 3x4

Strength 💪🏼
Bench Press 4x5 RPE 7-8
Overhead Press 4x4 RPE 6-7
Weighted Pull up 4x6-10 RPE 6-7

Accessory Strength 📶
Bar Dips 3x8-10
Cable Tricep Extension 3x8-12

Day 3. Lower Body

Power ⚡️
Depth Drop to Reactive Hurdle Jumps 3x3 (3 Hurdles)
Power Clean 4x3 RPE 7-8

Strength 💪🏼
Zercher Squat 4x5 RPE 7-8
Romanian Deadlift 4x8 RPE 6-7

Accessory Strength 📶
Sled Push 4x30m
Hamstring Curl 4x10-12