If you were to start now, what would you do?

If you had to start over with your training today, after months off, an injury, or just feeling lost, what would you actually do?”

We usually ask for help when we need a reset, a restart, or when we feel lost in our own heads.

Most of the time, this comes after a period of inactivity or injury... that moment when you start questioning your ability to train, exercise, and compete.

But how do you know when you have reached that point?

Ask yourself the question above. If your answer sounds like a word soup of no real substance, or includes things like:

• “Probably a bit of stretching and a bit of yoga.”

• “Maybe those physio exercises I got given the last time this happened.”

• “Get back to the basics, squats, deadlifts, and bench.”

Then you have probably reached it.

So let’s cut the fluff and look at some real solutions.

Stretching and Yoga

Stretching is great, it feels good, and done consistently, it improves flexibility. It can also help relieve pain in the short term.

But it is too general, too passive, and it doesn’t build any strength. Flexibility without the strength to control it is pointless.

From an injury perspective, it is the same story. Stretching might loosen things up, but it is not a long-term solution without building strength.

Later in this post, I will show you a sharper approach: short, powerful stretches, 6 to 8 seconds instead of the usual 30. Why? That is for another post. For now, try it and trust me.

The physio exercises you were given last time

Is it even the same injury? Are you sure? Is your body in exactly the same place it was last time?

Same fitness, same weight, no new niggles?

Did those exercises actually fix the problem, or did your body just recover? And be honest, can you really be bothered to do them again?

Getting back to the basics (Squat / Deadlift / Bench)

This is the one I hear most often, and I actually covered it in this post: Watch here

Getting back to the big lifts is a goal, not a solution. Most of my clients - busy 40 year old men chasing old numbers with a young PT (no disrespect, I was one once) - end up here after breaking down.

There is a path back to those lifts, but it is a process. And often, that process opens your eyes to a smarter way of training, one that makes you feel much better.

So what’s the solution?

Here is a simple framework for your gym sessions, to be done three times per week:

Warm Up (10 mins) Dynamic stretches or rehab exercises specific to you.

Strength (15 mins) Two exercises, three sets of 6 to 8 reps, two minutes rest. Focus on single leg and single arm variations to build balance and control.

Superset (10 mins) Two complementary exercises, three sets of 6 to 8 reps, two minutes rest. Think dumbbells, cables, and controlled tempo.

Isometric (3 mins) Expose your weakest link for 30 seconds. This is your secret weapon for identifying and strengthening weak points. Read more about isometrics here.

Short sharp stretch (7 mins) Watch here.

That is it. Rehab, strength, weak links, and mobility, all covered in 45 minutes.

Most people don’t need more time in the gym, they just need a better plan. This is how you rebuild confidence, strength, and momentum, one smart session at a time.

If this sounds like the reset you have been looking for, I have helped hundreds of men rebuild from exactly this point. Drop me a message or follow Razor Performance for more no nonsense advice.

What been happening at Razor Performance

Last week I posted about some 'big' results.

But 'big' for social media is different from 'big' in real life, and I was a little humbled when a client commented on the same post about his 'big results (see comments).

https://www.linkedin.com/posts/onlinestrengthandconditioningcoach_big-old-week-my-crazy-ironman-client-activity-7384494592517185536-p-DV?utm_source=share&utm_medium=member_desktop&rcm=ACoAAATqT4QBObFJXZcyCXcNo47e92iqKT-tdrU

So here are some real life big results.

The client mentioned above is an old rugby mate of mine, at one time one of the finest 7s rugby players in the world, who was falling apart. The injury list was long, but the main issue was an Achilles injury that would not go away. We have also had to deal with some serious stomach issues over the last five months, but he is now strong, his Achilles is good, and he has completed his first speed session. Our plan is to get him back to triathlon by next year, and through lots of ups and downs, we are on track.

I also have a client who wants to get back to duathlon but has been struggling with a nerve issue in the back and hamstring. When we met, the conversation was more about simply being able to live comfortably, but now that it has settled down, we can focus on getting back to the stretch goals of duathlon. Most importantly, day to day tasks can now be done without that stinging pain when moving around.

Another has been struggling with a similar nerve issue which is now massively reduced, and we can finally start focusing on building strength instead of just settling things down.

My new favourite American has seen huge changes in his knee pain, and we are progressing back to some big lifts. There is still a shoulder issue to solve, but one month in we are making massive progress.

My refereeing client re did his Bronco fitness test and knocked off 40 seconds, the difference between failing the test and dominating it.

This morning, my long term golf client hit a 95 kg bench press PB, pushing for that 100 kg mark.

Two new starters who needed to build consistency have done exactly that. Three sessions per week for four weeks, huge progress compared to where they began. It is the least sexy reason people want help, but probably the most common.

If you are reading this and thinking it might be time to get back on track, I help busy men rebuild strength, eliminate injury, move better, and feel confident in their bodies again. Drop me a message or follow Razor Performance for more simple, effective advice that actually works.

If you are ready to chat, book an introduction on the link below

https://calendly.com/razorperformance/30min