MOVE. TRAIN. ADAPT. ☀️

A week away, 34°C heat and definitely not my normal gym setup…

But sometimes training is about using what you’ve got and adapting.

TODAY’S SESSION — 3 ROUNDS

8/side Walking Lunge → Knee Drive
8 Chin-Ups
20 Shoulder Taps
8/side Pistol Squat → TRX W
16 Half-Kneeling Wood Chops
16 Triceps Pushdowns
12 TRX Rows
5 min Run @ ~70% effort
Push-Ups — AMRAP
5 min Run @ ~80% effort

And there was another training stimulus here — the heat. 🥵

One session in 34°C isn’t enough to create heat acclimation, but repeated and appropriately managed exposure to training in the heat can produce useful adaptations for athletes who need to perform in hotter environments.

These can include:

→ Increased plasma volume
→ Earlier and more efficient sweating
→ Improved cardiovascular stability
→ Reduced physiological strain at a given workload
→ Improved tolerance to exercising in the heat

This can be particularly useful for athletes who regularly train or compete in hot conditions — whether that’s endurance events, motorsport, golf or field sports in hotter climates.

But more heat isn’t automatically better.

Heat exposure needs to be progressed appropriately alongside hydration, electrolytes, recovery and individual tolerance.

For me this week?

No perfect gym.
No chasing numbers.
Just training, moving and enjoying the holiday.

The environment changes. The programme changes. The principle doesn’t — adapt and keep moving. 👊

And yes… finishing next to the pool definitely helped. 😂☀️

#strengthandconditioning #heatacclimation #athleteperformance #sportsperformancecoach ce #sportstherapy

For me, it’s never just about treating where it hurts.

After nearly 20 years working in fitness, strength & conditioning and sports therapy, the biggest thing I’ve learnt is that treatment is only one part of the process.

At LMM, a session might include:

→ Understanding what’s actually causing the problem
→ Assessing how you move
→ Hands-on treatment where appropriate
→ Restoring mobility and range of movement
→ Corrective exercise
→ Strength work
→ Building confidence back into movement

Sometimes you need treatment.

Sometimes you need to get stronger.

Most of the time, you need a bit of both.

That’s probably my favourite part of what I do — taking someone from “this hurts when I do it” to moving, loading and training confidently again.

And no two sessions look exactly the same.

Treat. Move. Strengthen. Perform.

That’s what Sports Therapy looks like at London Massage & Movement.

#sportstherapy #rehabilitation #strengthandconditioning #sportsrehab #movementmatters

YIELDING vs OVERCOMING ISOMETRICS 💪

Isometric training isn’t just about holding a position.

There are two different ways we can use isometrics in rehab — and both have an important place.

1️⃣ YIELDING ISOMETRICS

You’re holding a position and resisting the load trying to move you.

Think:
• Spanish squat hold
• Calf raise hold
• Copenhagen hold
• Hamstring bridge hold

These are great for building load tolerance, positional strength and confidence, particularly when dynamic movement is still uncomfortable.

2️⃣ OVERCOMING ISOMETRICS

Now the intent changes.

Instead of holding a load, you’re trying to produce as much force as possible against something that cannot move.

Think:
• Max knee extension into an immovable resistance
• Hamstring pull against fixed straps
•Max Split Squat into BB
• Pushing or pulling maximally against a fixed bar

This allows us to target high force production at specific joint angles without needing movement.

And that can be incredibly useful in rehab.

So how might we progress rehab?

Restore ROM
⬇️
Yielding Isometrics
Tolerate & maintain force
⬇️
Overcoming Isometrics
Produce high force
⬇️
Isotonic Strength
Produce force through range
⬇️
Eccentric Loading
Absorb & control higher forces
⬇️
Supramaximal Eccentrics — where appropriate
Develop greater eccentric force capacity
⬇️
Plyometrics / Reactive Strength
Produce, absorb & redirect force quickly
⬇️
Return to Sport / Performance

These stages don’t always happen in isolation — good rehab will often overlap them as capacity improves.

It’s not simply about making an exercise harder.

It’s about changing what we’re asking the muscle, tendon and nervous system to do.

Can you move through the range you need?
➡️ Can you tolerate force?
➡️ Can you produce force?
➡️ Can you produce it through range?
➡️ Can you absorb higher forces?
➡️ Can you produce, absorb and redirect force quickly?

Rehab shouldn’t just get you out of pain.

The goal is to rebuild the capacity you need for whatever you want to get back to.

#sportstherapy #injuryrehab #isometrics #strengthtraining #londonmassageandmove

Going away this summer? Pack a band. 👇

With bank holidays and summer trips coming up, training doesn’t have to completely stop just because you’re away.

Here are 3 exercises using one resistance band that I regularly use to work on glute medius strength, hip control and single-leg stability:

1️⃣ B-Stance RDL + Cross-Body Row + Contralateral Hip IR
Challenges posterior chain strength while controlling rotation through the hip and pelvis.

2️⃣ Rear-Foot Elevated Clam / Split Squat Position
Loads the glute med while challenging frontal-plane hip and pelvic control.

3️⃣ Side Plank Hip Thrust
Glute med + lateral hip + trunk stability working together.

Why does this matter?

Your glute medius plays a big role in controlling the pelvis and femur when you’re on one leg — something we need every time we walk, run, climb stairs or change direction.

You don’t always need a fully equipped gym.

Sometimes one band and 15 minutes is plenty to keep working while you’re away.

Save these for your next trip. ✈️

#glutestrength #hipstability #singlelegstrength #sportsrehab #sportstherapy