General Archives - Ross Edgley

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General

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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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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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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15,000 Calorie-a-Day Diet

I absolutely wouldn’t recommend this diet to 99.99% percent of people, but as an extreme example of fat loss and fuelling performance by knowing your numbers and nutritional science… my 15,000 Calorie-a-Day Strongman Swimming diet is a good case study… Which is why this is the FIRST video (filmed with Red Bull) as we form an […]

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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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HARRISA CRUSTED CHICKEN & COCONUT RICE

Harissa Crusted Chicken & Coconut Rice | Ingredients- Serves 2 2 skin on chicken breasts 100g long grain rice 1 tin coconut milk 2 teaspoons Harrisa 50g fresh coriander chopped 6 spears asparagus, split length ways 1 head pal choi, separated into individual pieces 50g Mange tout 1 courgette thinly sliced 1 handful baby spinach […]

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VEGAN FUDGE

Vegan Fudge | Ingredients- Makes 15 Slices 2 cups unsweetened desiccated coconut (finely shredded) 1/2 cup creamy nut butter (i.e. cashew butter, peanut butter*, or almond butter) 1/4 cup meltedcocoa butter* (can be omitted if you don’t have it!) Heaping 1/3 cup cacao powder 1/4 cup maple syrup Pinch sea salt 1 tsp pure vanilla […]

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PUMPKIN PROTEIN MUFFINS

Pumpkin Protein Muffins | Ingredients MUFFINS 2 eggs 2 Tbsp (30 g) mashed ripe banana 1 cup pumpkin puree 1/2 cup (60 ml) maple syrup 1/3 cup melted coconut oil ¼ cup of almond milk 1 tsp vanilla extract 1 tsp baking powder 1/4 tsp sea salt 1/2 tsp ground cinnamon 1/4 tsp nutmeg and […]

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LAMB TANGINE, CITRUS COUSCOUS & FLATBREAD

Lamb Tangine, Citrus Couscous & Flatbread | Ingredients- Serves 4 2 Flatbreads 400g Diced lamb shoulder 1 Large onion diced 4 Cloves of garlic, crushed 1 tablespoon honey 1 dessert spoon ground cumin 1 dessert spoon ground coriander 1 teaspoon found cinnamon 1/2 teaspoon chilli powder 1 teaspoon paprika 2 tins chopped tomatoes 1 tablespoon […]

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KILLER CLUB SANDWICH

Killer Club Sandwich | Ingredients- Serves 2 1 loaf crusty Wholemeal bread 1 large chicken breast or 2 small chicken breasts 1 hard boiled egg 2 tablespoons light mayo 1 head baby gem lettuce, split into leaves and washed 1 tomato sliced 4 rashers smoked bacon 3 sprigs of thyme with leaves stripped 1 large […]

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ACAI BERRY POT

  Acai Berry Pot | Ingredients- Makes 1 Serving 1 cup of frozen mixed berries 1 banana 1 cup of coconut milk 1 tbsp of chia seeds 1 scoop of protein powder, preferably vanilla 1 cup of gluten free oats 1 scoop of Acai berry powder or frozen Acai Acai Berry Pot | Method   […]

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CHIA BLUEBERRY PUDDING

Chia Blueberry Pudding | Ingredients- Serves 1 1 cup coconut milk 1/4 cup fresh blueberries 2 tablespoons of agave syrup 1/2 teaspoon pure vanilla extract 1/4 cup of chia seeds Chia Blueberry Pudding | Method   Add the coconut milk, blueberries, agave syrup and vanilla to a blender. Blend on high to puree the blueberries, usually […]

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SWEET POTATO BROWNIES

Sweet Potato Brownies | Ingredients- 16 Brownies 2 sweet potatoes 15 soft dates, pitted 1 cup almonds, ground 1/2 cup chickpea flour 1 cup coconut flour 6 TBSP cacao powder pinch sea salt 5 TBSP coconut sugar 1 TBSP coconut nectar (optional; you can sub with another TBSP of coconut sugar or 1 TBSP maple […]

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BANANA PROTEIN PANCAKES

Banana Protein Pancakes | Ingredients- 12 Small Pancakes 1 banana 2 eggs 1 cup protein powder 1 cup coconut milk ½ cup gluten free oats 1 tbsp of chia seeds Banana Protein Pancakes | Method   Mash up the banana. Add the eggs to the banana and whisk Add protein powder and coconut milk. Whisk […]

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PORK & BEEF PANCETTA MEATBALLS

Pork & Beef Pancetta Meatballs | Ingredients – Serves 6 1 Onion Garlic (1 clove or as you like) Celery (1 stick or as you like) 3 or 4 slices of PANCETTA Italian Bacon OR/ Parma Ham / or any other Italian smoked ham. 500g of beef mince 500g of pork mince vegetable stock cube […]

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CHICKPEA, SPINACH & FETA BAKED EGGS

Chickpea, Spinach & Feta Baked Eggs  | Ingredients 2 tbsp olive oil  1 onion, halved and finely sliced 2 garlic cloves, finely sliced 1 tsp ground cumin 1  tsp smoked paprika pinch of cayenne pepper 2 x 400g tins plum tomatoes in juice 1 x 400g tin chickpeas, drained 300g spinach leaves 4 eggs 100g […]

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GRANOLA BARS

Granola Bars | Ingredients   2 cups of porridge oats ½ cup of pumpkin seeds ¼ cup golden linseeds 2 cups of puffed brown rice cereal ½ cup of raw almonds ¼ chia seeds ½ cup of dried cranberries ¼ cup of goji berries 100 g of coconut oil or butter, whichever is on hand […]

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PEANUT BUTTER CUPS

Peanut Butter Cups | Ingredients 2 TBSP of natural peanut butter 2 tsp of coconut oil (if this isn’t your jam, substitute it with grass-fed butter instead. It has the same healthy fat which solidifies the peanut butter middles) A teeny pinch of sea salt ½ cup of dark chocolate 12-16 cupcake paper cups Peanut […]

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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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Raw Protein Balls

Raw Protein Balls | Ingredients 1 cup walnuts 1 cup almonds 2 ½ cups of pitted dates (preferably medjool but for cheaper options, just soak the dates overnight so they’re easier to work with!) ¾ cups of cocoa powder 2 tbsp of cacao nibs ¼ tsp sea salt Various toppings to roll them in (Add […]

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Protein Snow Balls

Christmas is a time of food, festivity and (possibly) not much fitness. Which is why (due to popular demand on social media) I’ve decided to put together some protein-packed Christmas recipes using THE PROTEIN WORKS™ whey protein chocolate protein powder. This one I call Protein Snowballs and is so easy to make. No cooking required, […]

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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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CHOCOLATE PROTEIN CHEESECAKE

Post-workout nutrition will never be the same again. Presenting the, “Chocolate Protein Cheesecake” a nutrient dense recipe that helps you meet your elevated macro requirements (protein and carbohydrates) and enhance recovery after the gym....

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What is Carb Backloading & How To Do It

CARB BACKLOADING & CARBOHYDRATE MANIPULATION Carb Backloading is a nutritional protocol designed to manage your carbohydrate intake to increase lean muscle and lower your body fat. Carb Backloading is a phrase coined by nutrition expert John Kiefer and is relatively new to the mainstream. But the basic lessons have been used by athletes, bodybuilders and fitness models for...

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