Layers with Cam Holmes

Rob was the head S&C coach for London Irish for 10 years, which had a squad of 70 plus players.

We cover a bunch of topics in this episode starting out with the role of an S&C coach, then we delve into specific tools for improving momentum or power and also cardiovascular fitness.

Then we explore injury mitigation, nutrition and an example training week for someone wanting to improve their strength and condition for the rugby field.

As always, I appreciate you tuning in and any support you can show for the podcast goes a long way and helps me continue getting these awesome people on.

And remember, you make you.

Time stamps:

00:00 Intro

04:00 What is the role of an S&C coach

14:30 Specific training tools for rugby S&C

35:30 Improving momentum and cardiovascular fitness

42:00 Staple exercises for rugby players

42:00 Flexibility and mobility

48:20 Injury mitigation

01:01:00 Red and yellow cards

01:05:30 Nutrition for rugby players

01:12:20 Weekly split for rugby players

Matt Kerr is a Professional Ironman athlete from NZ. He was also the 2021 age group Ironman World Champ.

In this episode we explore a bunch of different topics from Matt’s training and nutrition, to overcoming challenges and having mental toughness. Then I also ask Matt for tips on building cardiovascular fitness and what he’s doing to improve.

As always, I appreciate you tuning in and any support you can show for the podcast goes a long way and helps me continue getting these awesome people on.

And remember, you make you.

Time stamps:

0:00 Intro

2:00 How Matt got into Ironman

07:20 Peak of a training block pre-race

17:40 Matt’s nutrition

25:10 Overcoming challenges

39:00 Race day mentality

43:30 Tips for building cardiovascular fitness

48:40 What Matt’s doing to improve

51:30 Nature vs nurture for cardio fitness

53:30 What beginners get wrong when they first start

1:01:40 Matt’s upcoming plans

Cam Ravenwood is a sheep farmer and business owner from NZ, based in Riversdale.

In this episode we explore his journey and understand how he’s built a sheep milking business, how he maintains his fitness levels and also how training has helped with his well-being particularly in tough times like lockdown when the business lost about 70% of its revenue.

As always, I appreciate you tuning in and any support you can show for the podcast goes a long way and helps me continue getting these awesome people on.

And remember, you make you.

Time Stamps

0:00 Intro

3:10 Growing up in Riversdale

15:30 Studying at Canterbury Uni

18:20 Controlling your own destiny

21:20 Benefits of sheep milk

30:20 The reality of starting a business

41:50 Getting through tough challenges

55:40 Time management and goal setting

Nath AKA Heck Rules is a coach and a bodybuilder.

In this episode we cover quite a few topics with the main ones being tips for losing body fat and gaining muscle. We also delve into more specific competing stuff like supplementation, posing practice and the mindset that’s required to step on stage.

As always, I appreciate you tuning in and any support you can show for the podcast goes a long way and helps me continue getting these awesome people on.

And remember, you make you.

Time Stamps:

00:00 Intro

03:00 Why Nath chose bodybuilding

09:50 Mindset for training & progressive overload

12:10 Cardio during prep

13:40 Muscle building methods

21:00 Bringing up lagging muscle groups

26:10 Nutrition for muscle growth

37:50 Initiating a diet phase

43:40 When to implement a change in a cut

55:30 Lifestyle clients

59:30 Male vs female competing clients

1:09:20 Posing

1:11:10 Water depletion

1:13:50 Staple supplements

1:15:50 Conclusion

Aran is a personal trainer at the gym I go to here in Manchester.

We talk about what it’s like to start with a personal trainer, managing habit change, how to feel confident in a busy gym and because Aran specialises in training Muslim clients we also delve into the aspects of fasting and training during Ramadan.

As always, I appreciate you tuning in and any support you can show for the podcast goes a long way and helps me continue getting these awesome people on.

And remember, you make you.

Time stamps:

0:00 Intro

02:00 What it’s like onboarding with a PT

08:20 Personal training niche

15:30 Fasting

23:40 Nutrition plans during Ramadan

30:00 Common misconceptions from clients

35:28 Managing habit change

51:40 AMCC and avoiding temptation

55:30 Mental health and fitness

57:25 Confidence in a busy gym

1:07:50 Importance of cardio fitness

1:10:35 How Aran structures training plans

Rob is a hugely accomplished powerlifter being 10 x British champ, 2012 European champ and also the Director of Performance for British Powerlifting.

Rob discusses his 3 pillars of performance model strength, mobility and technique. We also talk about muscle growth and how you want to grow the muscle fibre and not just have more fibres and then we go over the ideal frequency you should be training to build strength.

As always, I appreciate you tuning in and any support you can show for the podcast goes a long way and helps me continue getting these awesome people on.

You Make You.

Time stamps:

0:00 Intro

2:20 What does strength mean

12:00 3 pillars to strength building

17:40 Increase muscle fibre size

27:20 Mobility and strength training

44:50 Training frequency for strength

50:50 Technique

58:05 Accessory strength transfer

1:00:40 Speed vs Accuracy

1:06:10 External variables

1:20:00 Powerlifting split for beginner

The Ultraman event Simon Cochrane won is a 515km event in Hawaii comprised of swimming, biking and running done over 3 days.

Talking to someone like Simon is genuinely inspiring and demonstrates what the human body can achieve with a crazy amount of will-power and physical ability.

In this episode we go over the Ultraman event in Hawaii, we discuss will-power and how Simon can get up 4:40am everyday and then Simon talks about specific tools for improving cardiovascular fitness and other aspects of endurance training.

As always, I appreciate you tuning in and any support you can show for the podcast goes a long way and helps me continue getting these awesome people on.

So if you can like, follow or leave a comment it all helps a lot.

And remember, you make you.

0:00 Intro

3:50 Discovering Ultraman racing

7:45 Ultraman World Champ event 

25:00 Will power and training

38:55 Improving your cardio fitness 

48:00 Weights and mobility

Rob Palmer is the current Director of Performance for British Powerlifting and former Head of Strength and Conditioning for London Irish rugby club.

He also holds a very impressive powerlifting resume, predominantly as an equipped lifter which includes being 10 x British champ, 2012 European champ and holding many records for the squat and bench press.

In this episode Rob explains the adaptations the body has to go through in order to gain strength; the fundamentals of setting up a powerlifting program; why nutrition is so important for physical performance and also how he went about training a squad of 70 plus rugby players

As always, I appreciate you tuning in and any support you can show for the podcast goes a long way and helps me continue getting these awesome people on.

So if you can like, subscribe or leave a comment it all helps a lot.

And remember, you make you.