Greg Boucher

Force - velocity curve (strength - power - speed development) A high % of athletes focus on the right side of the force - velocity curve whereby max force/strength is enhanced which for novice or lower trained athletes this is going to move the needle across fast velocity KPI”s such as speed & power 💯 The issue is most athletes chase strength numbers rather than performance which leads to stagnation of critical KPI”s that are needed for performance & injury reduction 👊 Athletes are not powerlifters and as such need to understand chasing numbers should never be the game and once a certain level of strength is reached (every athlete is different - generally aim 1.75-2 x BW squat & deadlift - any variation that works for your athlete & when transfer of strength stops improving speed & power) focus should be on maintaining force & focusing on becoming more “specific” (velocity) with your program to improve these KPI”s Jump, sprint, throw, loaded jump/O lift etc Strength 💪 Heavy external load (80% 1RM) Traditional strength lifts (squat, deadlift, bench, row, oh press, chin up aka #BIG6) Low reps (1-6 reps) Long recovery (3-5 mins rest between sets) Actual movement speed slow but intent to move fast ALWAYS (the heavier the external load, the slower the bar speed - the higher the force - the lower the velocity) Power 🔋 (high & low load) Loads vary depending on exercise & training age/status of athlete (BW - 80% 1RM) Exercises that project into free space whereby decrease deceleration at the end range of motion (aka maximise RFD/Power) = decrease antagonist co activation Olympic lifts (& their variations), loaded jumps, jumps/plyos, ballistic lifts etc Low reps (1-5) & cluster (rep every 10-20s) to maintain quality of rep & intensity (speed of movement) Long rest periods 3 mins Actual speed & intent should be fast focus should always be quality over quantity Speed ⚡️ Short & long sprints 20m = accleration 40m + = max V Focus on shapes/positions needed to maximise technique and expression of high speed performance Long rest periods 1-5 mins #changingthegame

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🚀 **Boosting Member Retention in Boutique Fitness Studios: Key Management Strategies** 🚀 During the past year in the UAE I've discovered a few items that are still being missed by many decision makers across the fitness market today. 1. ** Lack of Personalized Experience** 🎯   - Tailoring workout plans and classes to meet individual member goals and preferences. That doesn't necessarily mean having a personal trainer 24/7.   - People are looking for a voice and a place in their studio. Is important to amplify that voice by showing them a side in them they didn't know it even existed. . 2. **Not understading the principles of Community Building** 👫   - A real community goes beyond social events, group challenges, and workshops. It grows when there's a clear understanding of motivations and leadership fosters a culture of sharing and enthusiasm.   3. **The Sad reality of low wage Customer Service** 🌟   - For the staff to be friendly, helpful, and knowledgeable, they should also be feeling a sense of purpose and be fairly recognized for that. A sad employee can't provide exceptional customer service.   - Responding promptly to member feedback and address concerns effectively. 4. **Limited Innovation in Classes and Programs** 🧘‍♂️   - The fitness world moves faster than ever. Those not able to keep up will always follow those who do. 5. **No implementation of Rewards and Recognition** 🏅   - Loyalty programs should be designed to reward consistent attendance and engagement. However, loyalty programs should consider the reality of the market they will be implemented on.   - Recognizing milestones and achievements, both big and small, to keep members motivated. Yet, what are milestones to us human beings is a very complex question. 7. **No Data-Driven Insights** 📊   - Utilize member data to track attendance patterns, preferences, and feedback.   - Use this data to make informed decisions about class schedules, new offerings, and marketing strategies. 9. **Slow Reaction and Intention of Improvement** 📈   - Regularly seek feedback from members to understand their needs and expectations.   - Stay open to change and continuously seek ways to improve the member experience. This is fundamental anywhere today. There are infinite strategies fitness studios can create to grow, reduce churn, and cultivate a thriving community. However, it's not just about attracting new members, but also about keeping the existing ones engaged and satisfied! Here lies the biggest challenge. 💬 **What strategies have you found effective for member retention in your fitness studio? Share your thoughts and experiences below!** #FitnessStudio #MemberRetention #CustomerExperience #FitnessManagement #CommunityBuilding #CustomerService #FitnessTrends #F45training

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OMEGA-3 PART 8 What Does the Science Say about Omega-3 & Post-Exercise Recovery? Optimal performance requires optimal recovery, which can be a complex and lengthy procedure, depending on the demands of the specific exercise undertaken. Typically, it comprises multiple processes, such as those involved in facilitating the growth and repair of muscle tissue and the replenishment of fluid and fuel stores. The quicker and more effectively we recover, the harder and more frequently we can train. As we have already seen in this series, Omega-3 can help reduce the pain and inflammation associated with post-exercise muscle soreness, but studies also show that it can enhance recovery in a number of other ways. Jakeman and colleagues investigated the effect of an EPA/ DHA fish oil supplement taken acutely as a recovery strategy following exercise induced muscle damage. Twenty-seven physically young active males completed 100 plyometric drop jumps to induce muscle damage. Immediately after they consumed either the fish oil supplement or a placebo. The results showed that when the participants were reassessed with a squat jump, there was only a 2.1% decrease in performance in the fish oil group compared 9.8% in the placebo control. Similar findings were observed for countermovement jump performance, with the fish oil group experiencing just 1.7% decrease in performance compared to 6.8% in the placebo group. Further studies support these findings. For example, Mickleborough and colleagues showed that compared to a placebo, supplementation with Omega-3 oil significantly attenuated indicators of skeletal muscle damage at 2, 24, 48, 72 and 96 hours after muscle damaging exercise. It also resulted in significantly reduced loss of strength and provided a protective effect against the loss of joint range of motion, which accompanies muscle damage, at 96 hours after the exercise. At 24 hours after the muscle damaging exercise, only the placebo group experienced pain compared to baseline. Click to Read the Full Article: https://lnkd.in/ekNajCbM

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The Rising Tide of Fitness Over Alcohol - A Strategic Opportunity to invest in Fitness - Why not in East Africa with the AFROFIT franchise? A significant change in consumer behavior, particularly among individuals aged 35 and above, is reshaping market dynamics across the world and in East Africa: - a noticeable decrease in alcohol consumption coupled with a heightened focus on health and wellness - more individuals choosing the gym over the night out/ bar - the result is a freeing up a portion of discretionary spending that was previously earmarked for alcohol Emerging markets, especially East Africa, not only present a promising landscape for the fitness industry, but also a beacon of hope. As spending power increases and awareness about health grows, these regions become fertile grounds for investment in health and fitness facilities, paving the way for a healthier and more prosperous future. Resources like the World Health Organization and various global market studies have observed a worldwide decline in alcohol consumption and an increase in health-related spending, underscoring the strategic economic opportunity that the fitness sector presents. By recognizing and capitalizing on these shifts, investors and businesses can enter a burgeoning market that not only promises significant returns but also contributes to the community's well-being. It's a strategic time to consider the fitness industry as a lucrative investment choice in regions primed for expansion. For our AFROFIT franchise role out, we are working with the AMENA AFRICA team & Holger Vogt. I'd like this post to be the call to action for investors and businesses to seize this potential; and given these trends, now is an opportune time to invest in the fitness industry in East Africa - JOIN THE TRIBE! with AFROFIT Soyian Laureen Nawruz Ochieng Victor Nduse Mailu, MCIArb Farrukh Amin Joy Evelyne Raqib Islam Edwin Macharia

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"🚀 Exciting News! Coach Ashan has landed in Dubai for exclusive Strength and Conditioning sessions for football. Stay tuned as we share incredible videos and photos of these transformative training sessions in the upcoming days. Get ready to witness the next level of athletic excellence! #CoachAshan #StrengthAndConditioning #FootballTraining #DubaiSessions #AshanFitnessAcademy #PeakPerformance #StayTuned #FitnessJourney"

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The perception of fitness has changed in recent years, it used to be all about lifting iron, but....times have changed! The world is waking up to the importance of mental health and recognising the devastating impact that it can have on so many people's lives. The stigma surrounding mental health needs to be completley eliminated. Everyone should feel safe to speak up, and no one should ever feel like they have no one to talk to. With LightHouse Arabia by our side, we’re committed to offering our members and local communities holistic wellness solutions. Together, we'll provide workshops, counselling, and resources to support peoples mental and emotional wellbeing. The statistics are eye-opening! If you want to make a difference today, reach out to someone. Pick up the phone, grab a coffee, or simply check in on someone. Currently, around 280 million people worldwide suffer from depression, according to the WHO. People aged 18-29 have the highest prevalence of depression, at 21%. 1.9 million children between the ages of 3 and 17 have been diagnosed with depression. Women are twice as likely to suffer from mental health issues as men, yet the global suicide rate is more than twice as high in men compared to women. An estimated 703,000 people die by suicide every year, equating to about one person every 40 seconds. It is estimated that between 70,000 and as many as 140,000 of these suicides are among children. Help to make a change today! #MentalHealthMatters #HolisticHealth

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Optimal nutrition fuels optimal performance. Elevate your game with FullCircle and reach new heights! 🚀 #PerformanceNutrition #FitnessJourney #FullCircleFitness #fullcirclebody #dubaifitness #abudhabifitness #emstraininguae #emsabudhabi #emsfitnessuae #mydubaiworkout

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