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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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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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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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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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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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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“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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Build Muscle With Cardio? 30 Marathons, 30 Days

  To prepare for 2017 I decided to attempt 30 marathons in 30 days from a treadmill in mykitchen. Odd I know! But what started out as an experiment to trial 30 different breakfasts and explore the intricacies of endurance-based nutrition, actually turned into a great experiment to demonstrate how strength and stamina, cardio and muscle mass […]

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When Is The Best Time To Train? #TimelyMoments

Some people enjoy getting up at the crack of dawn and visiting the gym. Others can’t think of anything worse and decide to tackle the weights room a little later in the day. To help you decide which one’s best, Seiko Prospex watches asked me to put together the following article #TimelyMoments  that details how your […]

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Tree-athlon Training & (Vauxhall Mokka X) Transport Logistics

This month I announced on social media that on the 12 November I will enter the crystal blue waters of the Caribbean and attempt to complete their annual triathlon (Olympic-distance consists of a 1.5km swim, 40km bike ride and 10km run) whilst carrying a 100-pound tree. As you might expect, when I announced my “treeathlon” lots […]

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Truth About Alcohol & Fat Loss

For years beer has been belly’s sworn enemy. Depending on your choice of drink, those brewed liquid calories served at the bar could contain anywhere between 150 to 550 calories per pint (580 if you’re partial to a vintage cider). Which is why many nutritionists have traditionally insisted that alcohol and abs could never be friends. Thankfully studies […]

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5 Reasons You Should Do More HIIT

Sprint, rest and repeat. Maybe the simplest training routine you’re likely to hear, but science shows it could also be the most effective. High Intensity Interval Training typically involves exercising at a high intensity for 50 to 90 seconds followed by a period of low intensity training or complete rest which lasts 50 to 120 seconds. You […]

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4 Tips For Bigger Biceps

Bigger arms don’t come from thousands of bicep curls! This is contrary to the commonly accepted ‘bro science’ exchanged over the bench press I know. But to truly increase the size and strength of your arms you must first understand some basic lessons in human physiology and exercise science. So before you even think about setting foot […]

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4 Simple Ways to Turbocharge Your Metabolism

Studies show the fate of your body fat and metabolism are intertwined. You can’t alter one without impacting the other. So how can you ensure the latter is working correctly to favourably alter the former? Well, the honest answer is with great difficulty. This is because the word metabolism is casually thrown around gyms the world over […]

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6 Life Changes To Burn Fat Faster

Studies show losing fat takes time and patience. But what if you have neither? What if your beach holiday is now weeks away or you’ve a friend’s wedding round the corner and that fitted suit in the wardrobe now feels a little too snug around the stomach? Well, never fear. Recent studies show there are changes you […]

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1 Simple Secret To SUPER Strength

STRENGTH SCIENCE Plateaued on your dead lift? One of the most important aspects to a deadlift is something called your “rate of force development” (ROFD). This is possibly one of the most under-appreciated areas of applied science when it comes to strength training. Rate of force development is related to the speed at which the muscles can produce force, obviously the faster the ROFD the...

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Extreme Endurance Nutrition: How To Fuel 24 Hours of Sport

The time was 6:00pm on October 1st 2016… Incredibly sore but equally successful I had managed to complete 24 hours of non-stop sport around the campus of Loughborough University. Was it hard? Yes. Brutal. Would I do it again? You know it! I’m already planning the next one! The reason being if you understand some […]

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The World’s Strongest Triathlon: Nevis Caribbean Island

  2016 has been (pleasantly) crazy so far… In an effort to raise money and awareness for some truly brilliant causes, in January I ran around Silverstone race circuit with a car on my back (World’s Strongest Marathon). Then in April I climbed a rope for 19 hours until I climbed the height of Everest (World’s […]

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#JustDoMore: Increase Work Capacity & Make ANY Fitness Goal Easier

#JustDoMore Increase Work Capacity 50% | Make ANY Fitness Goal Easier Online Group | FREE To Join | Get Involved Facebook | Twitter | Instagram | Snapchat: Rossedgley If you increase your Work Capacity EVERYTHING becomes easier! Work Capacity: The Secret to Training Harder, Heavier & Longer Work Capacity can be defined as the total […]

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How and Why I’m Attempting The World’s Longest Rope Climb (8,848m)

FREE TRAINING & DIET NEWSLETTER: SIGN UP TO GET FREE RECIPES & WORKOUTS STRAIGHT TO YOUR INBOX (enter your email above) Attempting the World’s Longest Rope Climb. Why I’m Climbing a Rope for 24 Hours Until I’ve Scaled the Height of Everest For Charity (8,848m)  Functional training can take many forms. But on the 22nd of April 2016 I will attempt The World’s […]

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New Bicep Exercises

Conventional bicep exercises can be boring & fail to provide results. For this reason here's some new bicep exercises backed by science.

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