Fitness Archives - Ross Edgley

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Fitness

The World’s Fittest Book | The 5 Laws of Fitness

ABOUT THE WORLD’S FITTEST BOOK This is taken from The World’s Fittest Book which is (unapologetically) different to most. Void of quick fixes, empty promises and magic pills. You won’t be given a training plan or diet guide to blindly follow. Instead the goal is to equip you with the principles of losing fat, building […]

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The Great British Swim | Training

THE GREAT BRITISH SWIM On June 1st 2018 I will attempt to swim 3,200 KM, (during 100 days) around the coast of Great Britain. Never touching land! It will be filmed by Red Bull TV in a series of weekly Vlogs, but I will be uploading exclusive content to our members area and for the first […]

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Morning Shake Routine

The theory behind my morning shake is largely based on research from the International Journal of Sports Nutrition & Exercise Metabolism who stated… “Ultra-endurance exercise training places large energy demands on athletes and causes a high turnover of vitamins through sweat losses, metabolism, and the musculoskeletal repair process. Ultra-endurance athletes may not consume...

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GOAL SETTING EXPLAINED

GOAL SETTING EXPLAINED In an article entitled, “General Adaptation Syndrome and its Applications in Sport Training” it was written: “The athlete’s progress in physical performance, during the training process, is assured by repetitive training workouts, which activate the specific mechanisms of the body’s adaptation to the physical hyper function. These mechanisms assure the grow of […]

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LAWS OF STRENGTH, SPEED & POWER

STRENGTH, SPEED & POWER Strength, speed and power are closely related. You must understand this if you are to become a bigger, stronger and more powerful version of yourself. This is because: –       Strength is the body’s ability to generate force –       Speed is the rate at which someone moves –       Power is the product of strength and speed […]

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Muscle & Fitness: THE WORLD’S FITTEST BOOK

ARTICLE: THE WORLD’S FITTEST BOOK In many ways The World’s Fittest Book is not just a book. It’s written to be more like an empowering literary rebellion! Based on the work of Brazilian educational theorist Paulo Freire and his concept of, “Conscientization ”, it promotes a critical way of thinking that teaches us to achieve […]

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Build Muscle | Bodyweight Training

BODYWEIGHT TRAINING: A BRIEF HISTORY Bodyweight training (also known as calisthenics) is as old as strength and conditioning itself. In fact you can trace its origins back to ancient Greece. Granted not the complex, gravity defying work of many of today’s modern practitioners. But the humble press up, lunge and chin-up have survived centuries of […]

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LAWS OF STRENGTH

LAWS OF STRENGTH There are many ways to build strength. Olympic lifting, training with kettlebells, lifting dumbbells, and even using nothing but your own bodyweight will all produce improvements in strength. But when it comes to building pure maximal strength, most athletes know their squat, bench and deadlift. They’re the three “big lifts” that have […]

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THE WORLD’S FITTEST BOOK

HOW TO TRAIN FOR ANYTHING AND EVERYTHING, ANYWHERE AND EVERYWHERE   The World’s Fittest Book is set to become every fitness enthusiast’s bible. Dubbed the body’s complete user guide, this is perhaps the most eclectic and comprehensive fitness guide ever created; and will become the go-to resource for learning all you need to know about building muscle, losing fat, […]

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5 Laws of Fitness | LAW OF RECOVERY

LAW OF RECOVERY Most athlete will have experienced an ‘immune crash’. It’s simply the Exhaustion Phase that we’ve visited when ― in an attempt to get stronger, quicker, or more powerful ― the periods of intense, heavy, or high volume training have been too much for our bodies to handle. As a result, we’re left […]

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5 Laws of Fitness | LAW OF PROGRESSIVE OVERLOAD

LAW OF PROGRESSIVE OVERLOAD Most athlete will have experienced an ‘immune crash’. It’s simply the Exhaustion Phase that we’ve visited when ― in an attempt to get stronger, quicker, or more powerful ― the periods of intense, heavy, or high volume training have been too much for our bodies to handle. As a result, we’re […]

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5 Laws of Fitness | LAW OF BODY BASICS

THE LAW OF BODY BASICS This law of fitness is based on the Soviet principle of General Physical Preparedness. A form of general training and conditioning used to improve strength, speed, endurance, flexibility and skill. It’s completely non-specific. Instead, it encourages lots of big, functional movements that use universal motor recruitment patterns and improve work capacity – […]

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Horse Power Programming | Strongman Swimming

Horse Power Programming requires an understanding of training adaptation and the work of Robert Hickson and his research into “concurrent training”, so let me start with a brief back story… For those not familiar with concurrent training, this is where an athlete trains more than one fitness component (strength, speed or stamina) at equal amounts of […]

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(Mental Prep) 48 Hour Swim | 17-01-2018

Following my 48-hour (110km+) swim with the Royal Marines I wanted to post a video that relates to A LOT of tribe members journey’s this year. Whether taking on Ironman distance triathlons, ultra marathons or an entirely unique event, an understanding of Tim Noakes Central Governor Theory is essential. Mind over Matter? As runners, we […]

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2018 Program | Home Training Explained

Every week for 2018 I aim to film a video that breaks down exactly how I am conditioning my body to achieve my goal/adaptation for that week (set a series of swimming world records). These will appear in the “Train Like Ross” and the tech. team will then be able to filter it by date in […]

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How I Use Interval Training | 02-01-2018

To start 2018 I posted a video breaking down my exact training plan for 2018... Each week I will document the key training sessions to show you the theory of creating your own programs so we can then speak 1-on-1 (using the Message function) to create a program specific and personal to YOUR goal. Today’s video: HOW I USE INTERVAL […]

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2018 Program | 01-01-2018

Every week for 2018 I aim to film a video that breaks down exactly how I am conditioning my body to achieve my goal/adaptation for that week (set a series of swimming world records). These will appear in the “Train Like Ross” and the tech. team will then be able to filter it by date in […]

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5 Laws of Fitness | LAW OF MORE

THE LAW OF MORE  The Law of More is very closely related to Work Capacity, the most underrated component of fitness. It’s essentially the total amount of training you can perform (recover from) and adapt positively to. A high work capacity means: You can train harder and for longer You avoid the “Exhaustion Phase” and rarely […]

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The World’s Fittest Book | Pre-Order COMPETITION

Pre-order your copy of The World’s Fittest Book to be in with a chance of winning a training session with Ross Edgley and Tim and Jacko from School of Calisthenics. To enter all you need to do is pre-order you copy of The World’s Fittest Book from Amazon.co.uk and then email competitions@littlebrown.co.uk a copy of the pre-order […]

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Core Workout | How I Mix It Up

I get a lot of questions on my core conditioning routines. The honest answer is I change them so much depending on what I’m training for. Strongman Swimming had a big emphasis on planks, holds and stabilising work to ensure I could hold a streamlined position throughout the 100km swim. But The World’s Longest Rope […]

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V-Taper Back Workout | How I Mix It Up

Conditioning and sculpting the physiology of the back can be tricky. Typically people want a V Taper with minimal lower back fat which can cause the dreaded “love handles”. Which is why I wanted to include: My training video for GQ Magazine My article on “love hands” On one page! No man wants lower back […]

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(The REAL) 12-Week Royal Marine Course (PRMC)

As you know I visit and train at the Commando Training Centre for the Royal Marines quite a lot, which is why I was honoured they are allowing me/us to use their 12-Week Royal Marine Course (PRMC) training plan. This is for potential recruits and whilst you might not want to join the Royal Marines, the training principles […]

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Build Bigger Shoulders | How I Mix It Up

Exercises for shoulders are tricky to get right, but sculpted shoulders can serve as both an instrument and ornament. Improve their strength and every pressing movement from the bench to the standing military press becomes easier. Improve their shape and every shirt becomes instantly fitted as your newly-sized shoulders make your waist look smaller creating […]

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Session 1: Mechanical Stress (Quads) Metabolic Stress (Hamstrings)

Building muscle is a science. It requires an in-depth understanding of both nutrition and physiology. Yes, some people are genetically gifted to build more than others, but generally the laws of muscular hypertrophy – an increase in the size of skeletal muscle – apply to everyone, regardless of genetic advantages. No man understands this better […]

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Are You Training Intense Enough?

Building muscle is a science. It requires an in-depth understanding of both nutrition and physiology. Yes, some people are genetically gifted to build more than others, but generally the laws of muscular hypertrophy – an increase in the size of skeletal muscle – apply to everyone, regardless of genetic advantages. No man understands this better […]

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The One Key To Muscle Growth

Building muscle is a science. It requires an in-depth understanding of both nutrition and physiology. Yes, some people are genetically gifted to build more than others, but generally the laws of muscular hypertrophy – an increase in the size of skeletal muscle – apply to everyone, regardless of genetic advantages. No man understands this better […]

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What’s The Optimal Training Volume?

Building muscle is a science. It requires an in-depth understanding of both nutrition and physiology. Yes, some people are genetically gifted to build more than others, but generally the laws of muscular hypertrophy – an increase in the size of skeletal muscle – apply to everyone, regardless of genetic advantages. No man understands this better […]

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How Often Should We Train?

Building muscle is a science. It requires an in-depth understanding of both nutrition and physiology. Yes, some people are genetically gifted to build more than others, but generally the laws of muscular hypertrophy – an increase in the size of skeletal muscle – apply to everyone, regardless of genetic advantages. No man understands this better […]

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Strongman Swimming | Race The New Range Rover Sport

On Monday 2nd of October I took part in a unique race, swimming to Burgh Island in South Devon with friend and double World Champ Keri-anne Payne against the new Range Rover Sport P400e PHEV. Why? Because it seemed more exciting than swimming another 30km in a swimming pool is the honest answer. But the challenge also […]

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The 3 “Mechanisms” of Muscle Building

Building muscle is a science. It requires an in-depth understanding of both nutrition and physiology. Yes, some people are genetically gifted to build more than others, but generally the laws of muscular hypertrophy – an increase in the size of skeletal muscle – apply to everyone, regardless of genetic advantages. No man understands this better […]

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Body Fat | England Rugby Captain Dylan Hartley

Dylan Hartley is the England Rugby captain, the most capped hooker in English rugby history and an absolute specimen in the gym. Hartley was named captain of England in January 2016, prior to the 2016 Six Nations. Hartley captained England to the Grand Slam in 2016, the first time that England had done this since […]

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Genetics vs Training | England Rugby Captain Dylan Hartley

Dylan Hartley is the England Rugby captain, the most capped hooker in English rugby history and an absolute specimen in the gym. Hartley was named captain of England in January 2016, prior to the 2016 Six Nations. Hartley captained England to the Grand Slam in 2016, the first time that England had done this since […]

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Training Intensity | England Rugby Captain Dylan Hartley

Dylan Hartley is the England Rugby captain, the most capped hooker in English rugby history and an absolute specimen in the gym. Hartley was named captain of England in January 2016, prior to the 2016 Six Nations. Hartley captained England to the Grand Slam in 2016, the first time that England had done this since […]

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Injury Prevention | England Rugby Captain Dylan Hartley

Dylan Hartley is the England Rugby captain, the most capped hooker in English rugby history and an absolute specimen in the gym. Hartley was named captain of England in January 2016, prior to the 2016 Six Nations. Hartley captained England to the Grand Slam in 2016, the first time that England had done this since […]

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Power & Endurance | England Rugby Captain Dylan Hartley

Dylan Hartley is the England Rugby captain, the most capped hooker in English rugby history and an absolute specimen in the gym. Hartley was named captain of England in January 2016, prior to the 2016 Six Nations. Hartley captained England to the Grand Slam in 2016, the first time that England had done this since […]

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Strength & Muscle Building | Introduction

Building muscle is a science. It requires an in-depth understanding of both nutrition and physiology. Yes, some people are genetically gifted to build more than others, but generally the laws of muscular hypertrophy – an increase in the size of skeletal muscle – apply to everyone, regardless of genetic advantages. No man understands this better […]

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“Swimming Six-Pack” with World Champion

Presenting the “Swimming Six-Pack” Workout with Keri-Anne Payne… Known for being the 2-time 10km Open Water World Champion, few people that Keri-Anne also has some insanely conditioned abs! Which is why I’m excited to share with you her routine… Now you will notice this is a little different to most six-pack routines you’ve seen before, […]

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“Legs” Power (Rugby) Workout

STRENGTH, POWER & PHYSICS Kinetics! The branch of mechanics concerned with the study of forces and torques and their effect on motion. With rugby being a sport of hitting and smashing, there is no better place to test and see Newton’s laws, than on the rugby field. Concepts behind Newton’s laws can be spotted everywhere, […]

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“Pull” Power (Rugby) Workout

STRENGTH, POWER & PHYSICS Kinetics! The branch of mechanics concerned with the study of forces and torques and their effect on motion. With rugby being a sport of hitting and smashing, there is no better place to test and see Newton’s laws, than on the rugby field. Concepts behind Newton’s laws can be spotted everywhere, […]

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“Push” Power (Rugby) Workout

STRENGTH, POWER & PHYSICS Kinetics! The branch of mechanics concerned with the study of forces and torques and their effect on motion. With rugby being a sport of hitting and smashing, there is no better place to test and see Newton’s laws, than on the rugby field. Concepts behind Newton’s laws can be spotted everywhere, […]

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World Record Champion Guide To Squat, Bench & Deadlift

INTRODUCING ANDY BOLTON… There are many ways to build strength. Olympic lifting, training with kettlebells, lifting dumbbells, and even using nothing but your own bodyweight will all produce improvements in strength. But when it comes to building pure maximal strength, most athletes know their squat, bench and deadlift. They’re the three “big lifts” that have long formed the […]

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Stronger Bigger Forearms| 10-Page Guide (Workouts)

Stronger Bigger Forearms| 10-Page Guide (Workouts) details how to build larger, stronger and more functional forearms (a body part many people find hard to train). Detailing the principles that govern ALL muscle building programs (Mechanical Tension, Metabolic Stress and Muscle Damage) it fuses principles of “physiology and biomechanics” to bring about the desired result. Also […]

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Stronger Bigger Shoulders | 12-Page Guide (Workouts)

Stronger Bigger Shoulders | 12-Page Guide (Workouts) easily and scientifically details how to build larger, stronger, healthier and more functional shoulders. Detailing the principles that govern ALL muscle building programs (Mechanical Tension, Metabolic Stress and Muscle Damage) it fuses studies from the Journal of Physiology that analysed the, “Correlation between muscle strength and...

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Bigger/Stronger Chest| 10-Page Guide (Workout)

Bigger/Stronger Chest| 10-Page Guide (Workout) easily and scientifically details how to build larger, stronger  and more functional chest. Detailing the principles that govern ALL muscle building programs (Mechanical Tension, Metabolic Stress and Muscle Damage) it explains the relationship between Muscle Size & Strength and fuses research from the College of Exercise and Sport Sciences at...

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Bigger Arms | 10-Page Guide (Workout)

The Bigger Arms | 10-Page Guide (Workout) easily and scientifically breaks down how to build stronger, bigger and more functional arms. Detailing the principles that govern ALL muscle building programs (Mechanical Tension, Metabolic Stress and Muscle Damage) it fuses research from the Neuromuscular Research Centre at the University of Jyväskylä with studies from the School of […]

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Six-Pack Abs | 19-Page Guide (Workout)

This Six-Pack Abs | 19-Page Guide (Workout) was so widely popular because it was so honest! It starts by stating there is no single best stomach exercise. Why? Because research in the Journal of Manipulative and Physiological Therapeutics conducted a large-scale literary review of 87 core-related studies only to find, “Overall, the studies retrieved lacked […]

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Running Guide | 3 (Scientific Steps) To Run Faster & Further

The 3 (Scientific Steps) To Run Faster & Further is a 10-page guide that explores the latest running and endurance science. This is Guide 1 of 5 that serves to make you a better, faster and more efficient runner as we understand both the science and art of running. Firstly I say “science” because running […]

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6-Day Full Body | Barbell & Body-Weight Guide (Workout)

This 6-Day Full Body | Barbell & Body-Weight Guide (Workout) is one of my favourite routines. Ideal for building all around strength and athleticism, it fuses the development of raw strength (the body’s ability to generate force) from barbell specific work with the mechanical efficiency developed from body-weight conditioning. It’s ideally used over a 10-week […]

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HIIT Training| 9-Page Guide (Workouts)

HIIT Cardio| 9-Page Guide (Workouts) was designed to help you lose fat, maintain lean muscle and eat more. It’s that simple. Based on the widely publicized research from Laval University in Québec who found HIIT was more effective at stoking up the body’s metabolism (which results in greater fat loss) it also draws upon studies presented by […]

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“The Mountain” | Metabolic Conditioning Circuit

A Metabolic Conditioning Circuit taken from the Primal 9 Training System I developed with Menshealth, I love this workout since it forms a biomechanical drop-set (changing the position of the body to make it easier as the exercise progresses and you fatigue). Because this requires minimal equipment and time and has a low level of […]

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“The Kangaroo” | Metabolic Conditioning Circuit

A Metabolic Conditioning Circuit taken from the Primal 9 Training System I developed with Menshealth, I love this workout since it’s speed-based but requires multi-directional changes of movement that teaches the body (and joints) to work cohesively and in unison within primitive movement patterns. Because this requires minimal equipment and time and has a low […]

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“The Bear” | Metabolic Conditioning Circuit

A Metabolic Conditioning Circuit taken from the Primal 9 Training System I developed with Menshealth, I love this workout since it forms a multi-directional circuit that teaches the body (and joints) to work cohesively and in unison within primitive movement patterns. Because this requires minimal equipment and time and has a low level of impact/stress […]

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Bodyweight & Barbell Coupled Conditioning

Too often people see bodyweight training (calisthenics) and barbell training (powerlifting, Olympic Lifting and even bodybuilding) as separate, but when fused together (Coupled Conditioning) there can be SO many benefits such as awakening the central nervous system, to get the joints and muscles working cohesively and essentially prepping the body for the BGI lifts. How? […]

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Bermuda: Beach Workout Series

Monday 13th of March on Horseshoe Bay Beach in Bermuda. Dubbed one of the, “The world’s most beautiful” it was easy to see why. Delaying the day’s workout to bask in the Bermudan beauty, I sip my pre-workout shake (rather than downing it in one). I nibble my protein bar (rather than attack it in 2 bites). […]

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