Mark Jeanes becomes Wales Strongest Man 2015


On Sunday the 3rd May Mark Jeanes became Wales Strongest Man in Towyn, Wales

Wales Strongest Man 2015

Wales Strongest Man 2015

“I was going in to this feeling strong and confident, the events were really good for me. There was 2 events like the car yoke that I had never tried before and the back to back tug of war which I was nervous about. I ran through all the events in my head constantly and set a game plan from the offset ”

Event 1 Max Log

Mark Jeanes Loglift

Mark Jeanes Loglift

“For some reason on warm up my quads decided to cramp so was a bit worried but got them rubbed down and was good to go! The opener was 120kg easy then I went for 135kg also easy, my next lift was 145kg but as most failed 140kg I decided to do 140kg to play it safe which was enough to get 2nd and I had more there but had a game plan so stuck to it”


Event 2 Car Walk 

Mark Jeanes Carwalk

Mark Jeanes Carwalk


“This was the biggest shock to me as it was very hard and painful on the back but decided I needed to focus on completing it with out any drops, it was tough but i done it for 2nd place”


Event 3 125kg Farmers Walk for distance

Mark Jeanes Farmers Walk

Mark Jeanes Farmers Walk


“With the short notice on this event not much training had been done but as I was second to last to go out I had a target set. I think 43m was the target to beat 20m was easy and the 40 was comfortable so paced out the 4-5 meters I needed to take the lead to give me 1st place”


Events 4 Van Deadlift

Mark Jeanes Van Deadlift

Mark Jeanes Van Deadlift


“I had a good advantage again as I had a number to chase, 7 reps was the score to beat but played it safe and pulled 5 reps to give me second”

Event 5 Back to Back Tug of War

Mark Jeanes Tug of War

Mark Jeanes Tug of War


“This could of been the downfall for me in this comp as I had no idea what to expect so switched on and gave it everything I had and I think my weight gave me the advantage over most of the guys. Me and Nathan Llewellyn had a few niggles so both decided to call it a draw to tie for first place and at this point I was 7.5 points clear to give me the win to be crowned Wales strongest man!!!”


Event 6 Stones

Mark Jeanes 200kg Stone

Mark Jeanes 200kg Stone


“As I had been training these hard and Simon Johnston asked so nicely I thought just go in and put a show on for the crowd. All the stones went up pretty comfortably and the 200kg stone was easier than I thought so another event win”

Mark Jeanes & Family

Mark Jeanes & Family

“Really pleased with my performance, a few things to iron out but all good. Well done to all the competitors next year will be tough as there are some hungry new guys coming up through the ranks and everyone is improving massively. Well done to Nathan Llewellyn and Ben ‘Badger’ Brunning, let’s tear it up at the Uk’s boys!!! Just like to thank my sponsors as you have made this Welsh lads dream come true and continue to do so. Lifestyle Focus/also thanks to my second family the ‘Units’ for helping me through training and being there. And to my lovely girl Emma Evans, like I said before, this one was for you and the kids. Thanks to all who wished me luck and I’ll give it my all to put Wales on the map!!!”

“You can use the same products that I use in my training and competitions, they’re not expensive but give amazing results! You can purchase them here:- http://goo.gl/QZZzi
Best of luck in your own competitions!!!”

Mark Jeanes
Wales Strongest Man
@markjeanes42

Posted in Sports Nutrition

How to build a training plan for competitive cyclists


How to build a training plan for endurance athletes – start with base miles!

Tom GakesI have written about the importance of strength training and core stability training in my previous blogs. And although those are crucial aspects of the training plan of any cyclist who wants to get the most out their own potential, obviously most of the training to become a successful cyclist, has to be done on the bike. I have also written a blog on the technical aspect of bike racing, and although this is very important as well, most of the difference can be made by increasing your fitness level. On the bike, you can roughly make a split in 2 types of training to increase your fitness level. At a higher level, most riders do a lot of interval training. I will come back to that in a later blog, because it’s a very effective way to increase your physical capacity and the maximum pace you can ride. But before you can do those hard interval trainings, you have to do a lot of endurance training to get your base miles.

A training plan is like building a house. You can not keep the roof in place without the walls, and those walls would only collapse without a proper foundation. And obviously, when you’re building the house, you will have to start from the bottom and work your way up to the roof from there. As with a training plan, you will need to build the entire house including foundation, walls and roof before you can start decorating and live there. In a training plan for any endurance athlete, base miles are the foundation of your house and intervals will build the walls and the roof. When this is all finished, you can work on the finishing touches by decorating the house. This is not done by endurance training or interval training, although you will need to continue to do both of those in the entire build up period towards your goal, but you work on the finishing touches inside the house where you are eventually going to live. This means that you have to do this work in races prior to your main goal.

These simple rules are the basics of any successful training plan for endurance athletes. Obviously it takes some more knowledge and experience to get things exactly right, but anybody can use this as general guidelines to build a good training plan for himself when you don’t want to spend a lot of money on a professional trainer. If you only want to compete in local races, this will probably be good enough for you and over the years you will learn to fine tune your training program. But if you do want to reach the top level of national or even international racing, it is recommended that you do find yourself a professional trainer who uses these guidelines based on his or her education and has experience in coaching endurance athletes. Keep in mind that you will have to share a lot of personal information with your trainer if you want them to be able to do their job right. So obviously, you should only work with somebody you feel comfortable sharing this information with, and somebody you fully trust.

As I stated above, you will have to start any training plan with base miles. How many of those you need is hard to tell. Actually, you can never have enough of these. But obviously, you will have to start doing other ways of training at some point in your build up toward your main goals. So how much time you can spend doing base miles depends on a number of factors. First of all, there’s the time you have between starting your training plan and the date of your main goal race. At least half of this time should be spent  focusing on base miles, and the base miles period for starting cyclists should be at least 6 weeks. So if you are just getting into cycling, this means you should also pick your target event at least 12 weeks in advance. When you get more experienced in cycling, you will have to do less base miles the next time you build up toward a new target event, because not all of the base miles you have done before have been lost. Still you will need to do a period of base miles over and over again. Another important factor is how much training you can do. For some people, time is the limiting factor here. For other people, the limiting factor is how fast they can recover in between workouts. Generally, the more base miles you have done in your life, the faster you can recover. This gives more experienced riders a bit of an advantage. But obviously there’s a lot of talent involved there as well, and there’s a lot you can do to help your body to recover faster. One of the things you can do is proper nutrition. The entire range of Arkworld products http://goo.gl/QZZzi will help you to recover faster, but only if you get your basic nutrition right as well. This includes eating carbohydrates before a training ride and a mix of carbohydrates and proteins immediately after your training ride, but also eating healthy vegetables with dinner. Always remember that supplements support a healthy diet, but they do not replace it!

Ark 1 Pink Drink

Ark 1 Pink Drink

Anyway you have to get your base miles in and is a lot easier to tell than how many you really need. Actually it’s really simple. If you can’t talk during the ride, you’re going too fast. If you don’t feel anything, you’re going too slow. If you’re exhausted at the end of your training ride, it was either too fast, too long or both. If you’re not tired at all at the end of your ride, you should go a bit longer and/or faster the next time. Although sometimes it’s a good thing to go out for a ride without getting tired at all. Also, when you are just getting into cycling and you have a day when you do have time to ride, but not very long, it’s better to just ride at endurance pace without getting tired than going either really fast or not going out at all. When you go out for a ride, always take drink bottles and solid food with you. On average, drink 500 ml to 1 litre every hour in parts of 200 to 250 ml, and on rides longer than 90 minutes you should eat every hour. When you have the chance to bring 2 bottles, take 1 bottle with pink drink (Ark1) and 1 with just water, drink about the same amount of them during your ride, taking water the first time you drink, pink drink second time and water again the third time until you run out. If you do run out, don’t hesitate to stop for a refill. Obviously it will be hard to refill with a new pink drink in training, but choose a standard sports drink containing a 6-8% carbohydrates instead. And always refill the water bottle with water again. What you should eat during your training rides depends on what you prefer, but generally it should be small bits that are easy to digest and contain many carbohydrates. Also, endurance rides are a great opportunity to experiment with race nutrition. Try to take a gel in the last hour and see what happens. If you feel bad after taking a gel in endurance training, your body is really not going to accept it in racing either. In that case, look for a different brand or try to find an alternative type of food for your races. Again, try it in your next endurance ride until you find something that seems to work for you. This will avoid many problems during your race.

MultipackUsing the Arkworld products you will find that your stamina is much improved and also recovery but one of the hidden benefits of such an advanced range of products is it’s ability to help suppress the lactic acid build up and also help prevent cramping during exercise. You can learn more by clicking the Blue link further up the page.

Hope this post helps you with your training, please don’t hesitate to contact us if you need assistance.

Tom Gakes
Team HRTC Lead Cyclist
@lifestylefocus1
@tomgakes
lifestylefocus@live.co.uk

Posted in Sports Nutrition

Arthritis


We all know someone that suffers from it, most of them have struggled with the pain for some years with little or no relief.
All too common are the miracle cures and high st supplements of dubious ingredients, testing and quality but too few are the products that can really make a difference to the condition.

The old science of using fish oil to help alleviate joint pain has now been found to be somewhat incorrect. Although the fish oil will lubricate the joint and assist with the mobility of the joints, it’s also oxidising fat cells in the area causing inflammation to build up and give the usual discomfort. To stop this you would need another supplement such as Vitamin E to block the oxidising of the fat cells but where do you call a halt to the endless list of products you would need to correct the condition?

Perhaps with Glucosamine & Condroitin? Well yes, that’s a good start but they would need to be of the best quality. Glucosamine Gel for local use, again yes another good starting point but you would need a lot of Gel to get right into the joints where the work needs to be done.

So, you’re now thinking, what is the answer?

Ark 3 X-Cell

Ark 3 X-Cell

Well we have the answer here for you…..it’s called Ark 3 X-Cell, a.k.a ‘The Purple Pill’ to the therapists in our communities.
What does it do? It keeps the pH level of the blood at it’s correct alkaline level and keeps inflammation in all areas of the body to an absolute minimum. It also contains the high quality Glucosamine & Condroitin. The formulation is so advanced few could understand how it even works. With the Creatine inside being bonded to esterified fatty acids there’s no chance of fat cells being oxidised and thus prevents the repeated problem of inflammation in the joints and body areas of the person using the supplement. The combined formulation of Ark 3 X-Cell which is the alkalising Kre-Alkalyn and the healing Kre-Celazine it is quite simply a marvel in the supplement industry.

You can purchase your own product from this website, just click the link below:-
http://goo.gl/0MozF

Posted in Sports Nutrition

Mark Jeanes 2nd in the 4 Nations Strongman Competition 2015


Below is Mark’s write up for his events in the 4 nations competition……

Hummer Deadlift

Hummer Deadlift

“Going into the comp I was very nervous as some of the other competitors i’ve watched and followed for years, and to compete against these guys was a dream of mine. This is the heaviest comp i’ve done to date but loved every minute of it. If anyone gets the chance to do it make sure you do, you won’t be disappointed Chris and Dave put on an excellent show and look after the competitor’s really well.
Event 1 Rolling Thunder
I’ve been working on grip for a while…i’d worked up to 105kg in training pretty comfortably but it was harder on the day, opening lift was 60kg I think and I managed 97.5kg for the win.

Event 2 Max Hummer 320kg start
The warm up went well and 320kg went up easy, next 350kg very comfortable, next was 380kg it felt pretty good then 400kg. In training 400kg has been going up ok but not this one so I went out with 380kg joint 3rd place.

Event 3 Yoke 520kg
I was hoping to do well in this one as I’d been hitting it hard in training. The pick up was spot on and the position was good. When the whistle went I completed the event in 8 seconds. 2nd event win, happy was an understatement!!!

Event 4 Log start at 130kg
In the warm up it was not the nicest of logs, really hard to clean and this was my weakest event. 130kg went up easy then, 140kg easy, 150kg didn’t come off my lap everyone had problems cleaning it but I managed 3rd I think.

Frame Carry

Frame Carry

Event 5 Frame Carry 450kg
Shame as I’d put some good graft into this but not enough, the pick up was easy but stumbled a metre before the line, I managed to get it going again but cost me as I was 4th in this one.

Stones

Stones

Event 6 Stones 180kg for reps

I wanted to beat my 4 reps from last year going out 2nd to last I knew what number I needed to get to get myself 3rd position. It just clicked and I got 6 reps and the event win.

Looking back on how I did there’s a lot of things I need to work on and I will. I came second overall and I’m ecstatic!!!!

Mark Jeanes

Mark Jeanes

Congratulations to Chris Gearing for the win and Brian Irwin on coming 3rd . Glad I done the competition and made some new friends on the way, I look forward to competing again against these monsters.

As always I used the Arkworld Multipack of products for my training and competition. They really make a difference when you compete.

Get your products here:- http://goo.gl/QZZzi

Thanks to everyone who wished me luck and everyone that helped me…….”

Mark Jeanes

Posted in Sports Nutrition

Mark Jeanes Britain’s Natural Strongest Man (Open Class)


BNSF write up going into this comp I had next to no training as my main focus this year was getting to the UK’s and holding my own as BNSF final was 2 week after the UK’s I had to just hope to do well, I had my money on Aaron Page for the win and Ben Badger Brunning for second

A great win to close out the season!

A great win to close out the season!

Event 1:- Log

I was confident that 150kg would go as I hit it comfy before but it was just not to be. 140kg was what i could manage and came  joint 2nd.

Event 2:- Tyler flip into finger

These have always been a good event for me and as I was 2nd out on this, I had to put a good performance on to get good points and I managed to get the win, 1st!!!

Event 3:- Conans Wheel

I haven’t touched a Conans wheel in a long time.
So this was the unknown for me but as I was last out I knew the target I had to chase, I just fell short of 2nd and got 3rd

Event 4:- Deadlift Medley

I was hoping to do good on this as I enjoy training on an axle was undecided to use straps or just go for it but thinking back I think I made the right decision I was 0.06 of a second behind 1st so was pleased to come 2nd,

Event 5:- Sled Pull & Drag

I thought this was going to be a lot tougher but it just clicked for me. The pull was good and the drag even better for my 2nd.

Event 6:- Stone for reps over yoke

Mark Jeanes

Mark Jeanes

There was a lot of pressure going into this as I needed to beat Aaron to get me the win and vice versa. Arron and I had a good bit of banter for this so the fire was burning for this one. I just focused on my lifts, the first couple went up ok and after the 3rd the tacky was dead, the stone was crumbling in my hands, you could tell I was panicking but I ploughed on. The last rep was a killer and I got it, I had nothing left. I looked over and Asron was nearly over the bar and it went down I couldn’t believe it, I won! 1st!!!!

It was a tough day throughout and the support of my family and friends were the main reasons I did it and so glad I did, well done to all that competed and everyone who helped out with the comp to make it as good as it was. A big well done to Simon Thomas and Adam ‘Outspan’ Hales for making the comp a successful one good venue good kit and everything run well.

A big thankyou goes out to my Sponsor Kevin at Lifestyle Focus, he was with me at the Welsh comp and has supported me throughout this season, being part of the team has enabled me to push to a new level. Without the Arkworld products that he has provided me with, i couldn’t of pushed as hard in competition and i wouldn’t of developed so fast in training. With my quality performances in the two big team events and my solid 2nd at Wales Strongest, finishing the season as Britain’s Natural Strongest Man has made me very proud.

You can get the Arkworld products and request any information you need from Kevin on this e-mail address. lifestylefocus@live.co.uk or directly via http://www.lifestyle-focus.co.uk

The secret to success!

The secret to success!

A happy partner!

A happy partner!

 

 

 

 

 

 

 

Keep lifting heavy!

Regards

Mark Jeanes

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Posted in Sports Nutrition

The 5-3-1 Workout Programme


Jim8The 5/3/1 strength training program is one of the most popular, and for good reason. It works really well…..
There’s a reason why many experienced bodybuilders include powerlifting in their routine. Not only is it a great way to skyrocket your strength and break through bodybuilding plateaus, it’s just plain fun.
You’ll regularly hit personal bests, you’ll feel like superman lifting huge weights, and it’s the best adrenaline rush weightlifting has to offer.

Jim Wendler’s “5/3/1″ system, which is our favorite due to its simplicity, time efficiency, and overall effectiveness, so we’ll be detailing it in full here. Wendler’s system changed the weight lifting scene completely.

Wendler’s system is one of the only strength routines that has built a following. It’s now one of the most popular strength programs out there because it’s easy to understand, doesn’t require any special equipment, the workouts are relatively short, and it’s very effective.

How 5/3/1 Works

You train 3 – 4 times per week.

You perform one of four workouts on your training days:

Workout A

Squat and assistance work.

Workout B

Bench Press and assistance work.

Workout C

Deadlift and assistance work.

Workout D

Military Press and assistance work.

You perform each of these workouts 4 times to complete what is known as a “mesocycle,” which is a fancy sports training term that refers to a training phase that lasts 2 – 6 weeks. That is, you will have 4 Squat, Bench Press, Deadlift, and Military Press workouts per mesocycle.

Jim Wendler

Your training frequency will determine how long each mesocycle lasts. If you train 4 times per week, it will last 4 weeks. If you train 3 times per week, it will last 5 weeks and 1 day (you’ll see why in a moment).

You perform each of these workouts in “waves,” which look like this:

Wave A

Warmup, 75% x 5, 80% x 5, 85% x 5

Wave B

Warmup, 80% x 3, 85% x 3, 90% x 3

Wave C

Warmup, 75% x 5, 85% x 3, 95% x 1

Wave D

Deload wave – 60% x 5, 65% x 5, 70% x 5

(In case you’re wondering, the percentages refer to percentage of your one-rep max, which we’ll talk more about in a minute, and “x #” means “for # reps.”)

The first week of your mesocycle involves Wave A workouts, the second week Wave B, and so forth. As you can see, each mesocycle ends with a “deload” wave, which is meant to give your body a break.

Here’s how it looks visually for a 4-day split:

4 Days Per Week

Week

Monday

Wednesday

Thursday

Friday

1

Squat – A

Bench Press – A

Deadlift – A

Mil Press – A

2

Squat – B

Bench Press – B

Deadlift – B

Mil Press – B

3

Squat – C

Bench Press – C

Deadlift – C

Mil Press – C

4

Squat – D

Bench Press – D

Deadlift – D

Mil Press – D

And here’s how it looks for a 3-day split:

3 Days Per Week

Week

Monday

Wednesday

Friday

1

Squat – A

Bench Press – A

Deadlift – A

2

Mil Press – A

Squat – B

Bench Press – B

3

Deadlift – B

Mil Press – B

Squat – C

4

Bench Press – C

Deadlift – C

Mil Press – C

5

Squat – D

Bench Press – D

Deadlift – D

6

Mil Press – D

As you can see, both the 4- and 3-day splits have you performing each of the workouts 4 times, and have you working through the 4 waves.

How to Calculate Your One-Rep Maxes

Your “one-rep max,” or “1RM,” is the amount of weight that you can lift for one, and only one, rep with while maintaining proper form. These are real, right now numbers—not past accomplishments or current wishes.

To follow the 5/3/1 program, you’ll need to know your 1RMs for your Squat, Deadlift, Bench Press, and Military Press.

Fortunately, you don’t have to find them through trial and error—you can simply calculate them based on how many reps you can perform with a lighter weight. The math is simple too.

To find your 1RM for a given lift, use an amount of weight that allows for about 4-6 reps, and use the following equation:

Weight x Reps x .0333 + Weight = Estimated 1RM

For example, if I can squat 335 for 5 reps, then the equation looks like this:

(355 x 5) 1775 x .0333 = 53 + 355 = 408

Practically speaking, I would round that number either down to 405 or up to 410, but that’s the simplicity of it.

Now, manually calculating all your 1RMs can be quite tedious, so we recommend  you just take the time out to use one of the available calculators to do it.

Jim Wendler

Beginning the Program

Wendler recommends using 90% of your 1RMs, as calculated above, for your first 4 weeks (your first mesocycle).

For instance, if your 1RMs are as follows:

  • Deadlift: 400
  • Squat: 400
  • Military: 225
  • Bench Press: 300

You would use the following weights for your calculating your 5/3/1 lifts:

  • Deadlift: 400 x .9 = 360
  • Squat: 400 x .9 = 360
  • Military: 225 x .9 = 200
  • Bench Press: 300 x .9 = 270

And this is how Wave A would look using the above calculations (with “x #” referring to reps here):

  • Deadlift: 300 x 5, 320 x 5, 340 x 5
  • Squat: 300 x 5, 320 x 5, 340 x 5
  • Military: 150 x 5, 160 x 5, 170 x 5
  • Bench Press: 200 x 5, 215 x 5, 230 x 5

The Wendler 5/3/1 Warm-Up

You probably noticed that workouts start with a warm-up routine. This is simple, but particular. It works like this:

Warm-Up Set #1

40% of your 1RM x 5

Warm-Up Set #2

50% of your 1RM x 5

Warm-Up Set #3

60% of your 1RM x 3

You rest for 60-90 seconds in between each warm-up set.

Once you’ve performed these warm-up sets, you are ready to begin your heavy lifting.

Jim Wendler

How to Progress on the 5/3/1 Program

Slow, steady progression is the name of the game with 5/3/1, and Wendler keeps progression very simple.

You begin each new mesocycle by increasing your 1RM weights by 5 pounds for upper-body lifts, and 10 pounds for lower-body lifts.

Note that I said “your 1RM weights,” not your weights in the gym. That is, you’re increasing the numbers that you’re using to calculate your 5/3/1 lifts, not the amounts of weight you’re actually lifting.

For example, let’s say you used the following 1RM numbers to calculate your mesocycle:

  • Deadlift: 400
  • Squat: 400
  • Military: 225
  • Bench Press: 300

For your next mesocycle, you would calculate your lifts using the following 1RM numbers:

  • Deadlift: 410
  • Squat: 410
  • Military: 230
  • Bench Press: 305

You keep on increasing weights this way until you get stuck, which Wendler says will happen. When you finally do stall, he simply recommends that you drop to 90% of your current working 1RM, re-calculate, and continue on.

For example, if, over the course of several months, you’ve increased your Squat 1RM from 400 to 430 and get stuck, then you simply recalculate your next mesocycle using 90% of 430 (390) instead of trying to move up to 440.

By following this “two steps forward, one step back” approach, you’re able to keep your weights moving up over time and avoid the dreaded long-term plateau.

If the bar ain't bending! ;-)

If the bar ain’t bending! 😉

5/3/1 Assistance Work

“Assistance work” refers to exercises done other than the four the program is built around. How much assistance work you do is up to you, but it’s done for one or more of the following reasons:

  • Strengthen weak parts of the body.
  • Help increase the four core lifts.
  • Ensure your body develops in a balanced and symmetrical fashion.
  • Build more muscle.

If you’re familiar with the Bigger, Leaner, Stronger program, you’ll feel right at home with almost every assistance exercises that Wendler recommends:

  • Dips, weighted if possible.
  • Chin-ups or pull-ups.
  • Dumbbell Rows.
  • Barbell Rows.
  • Barbell Shrugs.
  • Dumbbell Bench Press.
  • Dumbbell Military Press.
  • Lunges.
  • Leg Press.
  • And more.

In fact, Wendler’s recommendations are so similar to my list of “approved exercises” in Bigger Leaner Stronger that you can just use it as a guide.

In terms of programming your workouts, the most popular assistance routine is one Wendler calls “Boring But Big.” It involves performing the sets and reps dictated by the program, followed by the same exercise for 5 sets of 10 reps, and by another assistance exercise for 5 sets of 10 reps.

For example, your Squat day might go like this:

  • Squat – 3 sets of 5 reps (or whatever you’re currently doing for your wave)
  • Squat – 5 sets of 10 reps
  • Lunge – 5 sets of 10 reps

In terms of how much weight you should use for the 10-rep sets, Wendler recommends that you start with light weights—40-50% of your 1RM—and gradually work up from there. How high you ultimately go is up to you, but I would recommend working up to using an amount of weight that allows for at least 8, but no more than 10 reps.

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Posted in Sports Nutrition

1500 Calorie Weight Gain Smoothie


smoothie1500 Calorie Smoothie

Change the frozen fruit to suit your own tastes….. it’s a very simple smoothie to make!

Ingredients

  • a handful of ice
  • roughly 1 cup of frozen fruit
  • 1 cup heavy cream
  • 1 cup Orange Juice (Orange Juice with Pulp is best)
  • 3/4 to 1 cup full fat greek yogurt
  • 1 banana

Just blend it all up and enjoy your smoothie! 🙂

 

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Posted in Sports Nutrition
Lifestyle Focus Arkworld Distributor