Investing 2% of your week into physical training gives you a huge ROI on the remaining 98%.

Strength and conditioning is the golden ticket to replenishing your depleted energy stores.

It'll fill your cup up if it's empty, and make a small cup larger so you have more to give.

How you breathe - and how often you breathe - could be the difference between winning and losing.

Oxygen efficiency comes down to using enough O2 to meet the demands of your sport at any given moment.

Don't breathe as often as you like, but instead, only when you need to. That's how you get the edge!

Having too much joint mobility is as dangerous as not having enough. Probably even more so!

You need a certain amount of Range Of Motion to move well and feel good, but not too much.

Here are some considerations and problems of being hypermobile, and what to do about them.

Some lifters say "Hell yes" to getting help from straps so they can lift more weight. While others will demonise and criticise them (this used to be me).

I now have more knowledge and experience behind me, so this is my current view of them.

It's not as simple as you may think. Get the lowdown on if, when, and how to use them the right way.

Boost your Jiu-Jitsu game by improving your general strength and conditioning with kettlebells.

You'd be harder to beat on the mats if you were stronger, more powerful, and had better endurance. Plus, imagine how hard it would be for someone to submit you if they couldn't get their hands free.

Build an iron grip, resilient shoulders, plus never-say-die work capacity with kettlebell training. Or don't...and your opponents will have the upper hand.

Injuries, niggles, and pain are a part of life - even more so if you live an active lifestyle or play sports. It's something you have to deal with and learn to overcome.

What should you do when you've got an injury or setback that stops you from training like normal? Should you push through it, train around it, or stop what you're doing completely?

Let's discuss the pros and cons of each, so you can deal with the injury and still get results.

Everyone wants to see the biggest gains in the shortest amount of time. You know, the overnight success. You see these huge transformations online, and think it's "normal".

While they are great to look at and see, understand, that it doesn't always happen like that.

Acknowledge the incremental results you are seeing, no matter how small. Do that, and you'll stop getting down and upset about the progress you ARE making.

Mental toughness helps you overcome many difficult challenges and obstacles. It can also help you reframe negative situations into positive ones.

Being tough mentally is an ability that you can build and grow, much like any worthwhile skill.

If you are stuck with a default negative mental state, know that you can replace it with a positive mindset. Listen in and I'll show you how.

Is the year 2024 going to be any different than last year for you?

Let's discuss in detail: What it will be. What it won't be. What it could be.

It's not about what you think or plan you're going to do, it's what you actually do that counts.

Go and win 2024, by taking the right actions and instilling good routines.

One does not simply breathe whenever one wants to during strength and conditioning. There's a correct time to inhale and exhale, and it's important you know when that is!

Breathe the right way at the right time and you'll amplify all your efforts. But get it wrong and you'll open yourself up to energy leaks and instability.

Discover the right way to do this so you can gain maximal strength and increase safety.