5 Exercises a Football Player Should Do in Pre-Season to Build Strength, Endurance, and Explosive Power

Did you know that most athletes build their strength and agility during the off-and pre-season training before competition? As a strength and conditioning coach and sport scientist, I understand that there are phases when training professional athletes. By knowing and understanding the principles of these phases, I help my athletes maximise their pre-season training and achieve great results.
Here are five exercises that are essential for football players during the pre-season to build strength, endurance, and explosive power:

1. Band Explosive Deadlift

Purpose: The band explosive deadlift combines traditional deadlifting with resistance bands to boost explosive strength and power. This exercise targets the glutes, hamstrings, and lower back, important areas for improving a football player’s sprint speed and tackling power.

How to Perform:

• Attach resistance bands to the barbell and anchor them to the floor.
• Stand with your feet hip-width apart, grasp the barbell with an overhand grip.
• Engage your core and explosively lift the barbell, driving through your heels.
• Lock out your hips and knees at the top, then lower the barbell back down with control. 

2. High Box Squats

Purpose: High box squats focus on building explosive power and strength in the quadriceps, hamstrings, and glutes. This exercise helps football players improve their ability to jump higher and change directions quickly.
How to Perform:
• Set up a box at knee height behind you.
• Position a barbell across your upper back.
• Lower yourself into a squat until you sit briefly on the box, keeping your core engaged and back straight.
• Drive through your heels to return to the starting position.

3. Banded Dumbbell Squats

Purpose: Banded dumbbell squats add resistance to the squat movement, targeting the quadriceps, hamstrings, and glutes. This exercise increases muscle activation and strengthens stabilising muscles
How to Perform:
• Place a resistance band above your knees and hold a dumbbell in each hand.
• Stand with feet shoulder-width apart.
• Lower into a squat, keeping tension on the band and maintaining proper form.
• Push through your heels to return to standing.

4. Dynamic Press-Ups

Purpose: Dynamic press-ups, or explosive push-ups, focus on developing upper body power and core strength. This exercise is crucial for football players needing quick bursts of strength during blocking or tackling.
How to Perform:
• Start in a push-up position with hands shoulder-width apart.
• Lower your chest to the floor, then push explosively to lift your hands off the ground.
• Catch yourself softly and repeat. 

5. Box Jumps

Purpose: Box jumps are an excellent exercise for developing explosive leg power and agility. They target the quads, glutes, and calves, essential muscles for sprinting and jumping.
How to Perform:
• Stand in front of a sturdy box or platform.
• Swing your arms back and bend your knees.
• Explosively jump onto the box, landing softly with both feet.
• Step or jump back down and repeat.

conculsion

By adding these exercises into their pre-season training, football players can build a solid foundation of strength, endurance, and explosive power, preparing them for the demands of the competitive season. For best results, athletes should work with a qualified coach to ensure proper technique and progression.

5 Exercises for Your Upper Body to Build Lean Muscle and Strength

When trying to build upper body strength, choosing the right exercises is crucial for achieving the desired results and building a balanced physique. In this article, I’ll explain five exercises I’ve done with clients to help them achieve amazing results.

1. Single Arm Dumbbell Row

Purpose: The single-arm dumbbell row targets the upper back, shoulders, and arms. It’s great for improving strength and stability in the back muscles, which are crucial for maintaining good posture.

How to Perform:

• Place your left knee and hand on a bench for support.
• Hold a dumbbell in your right hand with your arm extended toward the floor.
• Pull the dumbbell toward your hip, keeping your elbow close to your body.
• Squeeze your shoulder blade at the top, then slowly lower the weight back down.
• Repeat for desired reps, then switch sides. 

2. Bodyweight Chin-Ups or Assisted Pull-Ups

Purpose: Chin-ups and pull-ups are fundamental exercises for developing upper body strength, focusing on the back, shoulders, and biceps.
How to Perform:
• Grip a pull-up bar with palms facing you (chin-up) or away (pull-up).
• Start from a dead hang with arms fully extended.
• Pull your body upward until your chin clears the bar.
• Lower yourself back down with control.
• Use an assisted machine or bands if needed.

3. Dumbbell Chest Press

Purpose: The dumbbell chest press targets the chest, shoulders, and triceps, promoting balanced muscle growth across the upper body.
How to Perform:
• Lie on a flat bench with a dumbbell in each hand.
• Position the dumbbells at shoulder height with palms facing forward.
• Press the weights upward until your arms are fully extended.
• Lower them back to the starting position with control.

4. Lat Pulldown

Purpose: The lat pulldown is an effective exercise for developing the latissimus dorsi, which gives the back its width.
How to Perform:
• Sit at a lat pulldown machine with a wide grip on the bar.
• Pull the bar down to your chest while keeping your back straight.
• Control the bar back to the starting position.

5. Barbell Bent Over Row

Purpose: The bent-over row is great for building the back, shoulders, and biceps. It also helps in developing core stability.
How to Perform:

 

• Stand with feet shoulder-width apart, holding a barbell with an overhand grip.
• Bend at the hips with a slight bend in the knees, keeping your back straight.
• Pull the barbell towards your torso, squeezing your shoulder blades together.
• Lower the barbell back to the starting position.

conculsion

By adding these exercises into your workout routine will help build a well-rounded upper body, increase muscle mass, and improve overall strength. Consistency and proper form are key to achieving the best results. Always ensure you are using a weight that is challenging but allows you to maintain proper form to prevent injury.

3 Exercises for Your Legs to Build Lean Muscle, Strength, and Explosiveness for Sports

Did you know that your leg muscles are the largest muscle group in your body? That’s why a strong lower body foundation is key for strength and overall health. Training your legs can provide many benefits, such as increasing overall muscle mass and endurance for daily activities. In this article, I’ll explain how these four exercises—squats, sumo deadlifts, reverse lunges, and walking lunges—can have a massive impact.

Squats

Squats: Squats are one of my favorite exercises for the legs, as they have the most impact on lean muscle growth and can also provide hormonal benefits by helping your body produce more testosterone since they work your entire body (Bell, Gordon; Syrotu, February 1997).

How to Perform Squats:

Position the barbell across your upper back, stand with feet shoulder-width apart, lower your hips until your thighs are parallel to the ground, keep your chest up, and then drive through your heels to return to standing.

REVERSE LUNGES

This exercise is one of my favorites for building the glutes and hamstring muscles. It is also great for correcting muscle imbalances originating from the hips and relieving pressure on the knees while still effectively training the legs.

How to Perform Reverse Lunges:

Position the barbell across your upper back, step one foot back, lower your hips until your front thigh is parallel to the ground, push through the front heel to stand, then switch legs.

walking lunges

Walking Lunges: Walking lunges are arguably the best exercise for building lean muscle mass, endurance, balance, and conditioning. As a personal trainer, I always include walking lunges in my clients’ training programs because they tend to tire out the leg muscles completely and get the heart rate up.

How to Perform Walking Lunges:

Hold a kettlebell in each hand, step forward with one foot, lower your hips until both knees are bent, push through the front heel, and alternate legs while moving forward.
 

In Conclusion

Training your legs at least once a week can have significant benefits for your daily life and help you stay healthy and injury-free. A single session each week can make a big difference.

Mayfair Personal Trainer Explains: Running or Strength Training for Fast Weight Loss

marylebone personal trainer
The debate between running and strength training has been ongoing for years regarding which is more effective for weight and fat loss. Both can be very effective in helping individuals lose weight if done correctly with the right training methods. In this article, I’ll explain how and why running and strength training are perfect when combined for weight loss.

Strength Training

Strength training is great for building muscle, increasing bone density, and changing body composition over time. To lose fat, you must first get your nutrition right, and then start strength training because it’s the best way to convert fat into muscle without exhausting yourself with hours of cardio. Strength training helps build type 2 muscle fibers, which burn more calories at rest, increases your metabolism, and prevents injuries, reducing the risk of falls.
Strength training will massively increase your quality of life by helping you perform daily activities with ease, like lifting and moving boxes or hiking, and it will also improve your posture. The more strength training you do, the leaner muscle mass you’ll have and the less body fat you’ll carry if you’re eating healthy meals. Combining running and strength training is best because you get the benefits of both muscular and cardiovascular training.

running

Running is considered by many to be the best form of a weight loss program, but scientifically, it has been proven that running only helps you burn calories during your run. Often, people consume more calories afterward than they burned, which is not ideal for fat loss. Running is great for building cardiovascular endurance and maintaining heart health, but it’s not the best option for weight loss on its own.
marylebone personal trainer

Conclusion

I advise doing strength training twice a week and running one to two times a week, along with stretching or yoga. This combination will help you build an attractive physique and maintain a healthy body and mind.

Mayfair Personal Trainer: British Business Personal Trainer of the Year 2024

personal training in marylebone -mayfair personal training
Personal training is often considered a luxury aspect of an individual’s lifestyle due to its expense, but it goes beyond that. From my experience training clients from all different income backgrounds, personal training has two meanings. In this article, I’ll discuss the benefits of personal training and how it can improve your quality of life and daily productivity.

Why Hire Me

Personal: The “personal” part is akin to therapy. As your personal trainer, my job is to get to know you as an individual. This typically happens through conversations where we open and learn about each other’s lives, work, interests, and aspirations. By understanding you as a client, I can identify your motivations and how to keep you motivated to achieve your goals.

Throughout my 8 years of training clients, I’ve developed lifelong relationships that continue even after they move on from jobs, homes, or even countries. We still catch up from time to time. My goal as your trainer is to make you feel comfortable in our space and free to speak your mind.

Training: The “training” part is where we achieve greatness. My aim is to gradually push you to become stronger, fitter, and leaner. I personalise each client’s workout program to ensure you reach your goals as quickly as possible. I’ll teach you the correct techniques until you’re comfortable training on your own.

Nutrition: Proper nutrition is a crucial aspect of any fitness journey. As part of your training, I’ll provide guidance on nutrition to support your goals, ensuring you fuel your body effectively for optimal performance and recovery. 

west London personal trainer

3 foods that are high in protein and can also help you make muscle gains

Protein is an important component of our daily diets, especially for individuals aiming to put on muscle lean mass and maintain overall body function. While red meat, fish, and chicken are traditionally recognised as primary sources of high-quality protein, there are other options available that can also effectively bolster your protein intake and support muscle growth.

Importance of Protein for Muscle Building

Protein acts as the fundamental building block for muscle tissue, playing a pivotal role in muscle growth and repair processes. When you engage in high-intensity exercises or movements, your muscles undergo breakdown that needs to be repaired. Protein helps in this repair process by converting into amino acids, which are the essential components required for rebuilding muscle tissue.

Sources of High-Protein Foods

1. Red Meat: Red meat such as beef and lamb is renowned for its high protein content and rich nutrient profile. It offers valuable amino acids that are vital for muscle synthesis and growth.

2.Fish: Fish varieties like salmon, tuna, and cod are excellent sources of protein, along with essential omega-3 fatty acids that benefit heart health and support muscle recovery.

3. Chicken: Lean cuts of chicken contain high-quality protein with low fat content, making it an ideal choice for muscle building diets. Chicken breasts are particularly favored for their protein density. 

personal training London - personal trainer

Plant-Based Protein Options

If you prefer plant-based protein sources, options like quinoa, lentils, and chickpeas can also provide substantial protein content to support muscle growth. These plant proteins offer a range of essential amino acids necessary for muscle repair and maintenance.

Benefits of Protein for Overall Health

Apart from aiding in muscle development, protein plays a crucial role in maintaining bone density and supporting overall body function. Including adequate protein in your diet can help fortify your musculoskeletal system and contribute to improving physical performance.
Feel free to continue reading the full article for more insights and detailed information. Let’s unlock the potential of high-protein foods for muscle gains together!

Conclusion

Adding  protein-rich foods into your diet is fundamental for those seeking to boost muscle gains and improve overall health. Whether you opt for animal-based proteins like red meat, fish, and chicken, or plant-based alternatives such as quinoa, lentils, and chickpeas, prioritising protein intake can significantly impact your muscle-building journey.

Unlock the Future of Fitness with FITtogether: A Premier Investment Opportunity for Angel and Seed Investors

fitness app - angel investor and seed investor

Dear Angel and Seed Investors,

I am thrilled to introduce you to FITtogether, an innovative fitness app poised to transform the way individuals approach their health and wellness. My name is Godswill  Ejiogu, a seasoned personal trainer with over 12 years of experience in the fitness industry and an honors degree in Sport and Exercise Science from London South Bank University. As a Nigerian-born, UK-based aspiring entrepreneur, I bring a unique perspective and dedication to this venture.

My entrepreneurial spirit started in Nigeria at the age of 7 after my dad passed away. I had to grow up quickly and become the man of the house. I started working for my grandma and mum’s business, which required me to carry onions on my head around the market to sell. I did this for many years before moving to the UK. I understand what perseverance and hard work are.

The Vision of FITtogether

FITtogether is designed to bridge the gap between motivation and action, providing a comprehensive fitness solution for individuals aged 18-40. Our app offers a diverse range of personalised, on-demand workouts, including strength training, yoga, stretching, and live workout sessions, all tailored to meet users’ specific needs whether they are at home or in the gym. 

With the integration of AI, users can have personalised workouts by selecting a body part they would like to train and the available equipment they have. The AI will create a workout for them based on all the content we have available.

Why Invest in FITtogether
We are seeking seed funding of £60,000 in exchange for 20% equity in the company to develop our Minimum Viable Product (MVP) and create high-quality content for the app. This investment will be pivotal in transforming our prototype into a robust, user-friendly platform.

Revenue Model

FITtogether’s revenue model is designed to capitalise on multiple streams:

• Subscription Plans: Offering monthly and yearly memberships
• Partnerships: Collaborating with gyms, trainers, and brands
• Advertisements: Featuring targeted ads for fitness-related products and services 

Market Opportunity

The global fitness app market is booming, with an expected value of $15.96 billion by 2028. FITtogether is strategically positioned to capture this growth by addressing the increasing demand for personalized, accessible fitness solutions. With my experience in the industry, I have seen a growing demand for strength training for women and men above 30 and for runners. We aim to capture this market first before expanding. Our goal is to be an all-encompassing fitness app.

Next Steps

We have already met with experienced developers from Poland and finalized the development stages and pricing, aiming for a delivery timeline of late October to early November for our MVP. Your investment will ensure we stay on track to launch and scale rapidly.
By supporting FITtogether, you are not only investing in a promising and scalable business but also contributing to a healthier, more connected world. I would be honored to discuss this opportunity further and answer any questions you may have.

Reach out

Together, we can make FITtogether a game-changer in the fitness industry.
Thank you for considering this investment opportunity. I look forward to the possibility of partnering with you.
 
Godswill  Ejiogu
connect@ptwill.com
07872309456
fitness app - angel investor and seed investor

Why Every Founder Should Incorporate Boxing Training into Their Routine

personal training marylebone - mayfair personal training
Did know boxing can completely change your mood? As a trainer specialising in boxing, I’ve seen firsthand the transformative benefits this sport can offer, especially for founders and entrepreneurs. Here’s why boxing training with me can be a game-changer for your business and personal life.

Stress Relief

Founders face immense pressure daily. Boxing provides an intense physical outlet to release stress, helping you maintain mental clarity and focus. Punching a bag or sparring can be incredibly therapeutic, reducing cortisol levels and improving overall mood.
Improved Focus and Discipline
Boxing requires sharp focus, strategic thinking, and quick decision-making, mirroring the skills needed to run a successful business. Training helps enhance your ability to concentrate, make swift decisions, and stay disciplined—traits that are crucial for any entrepreneur.
personal training London - personal trainer

Physical Fitness and Energy

The demanding nature of a startup can often lead to neglecting physical health. Boxing is a full-body workout that boosts cardiovascular health, builds muscle, and increases endurance. Regular training will leave you feeling more energetic and ready to tackle daily challenges.

Confidence and Resilience

Boxing builds mental toughness and resilience. The confidence gained from mastering techniques and pushing through physical limits translates directly to overcoming business obstacles. You’ll learn to face challenges head-on with a determined mindset.
Transform Your Fitness Journey with Expert Personal Training at UNTIL Studio in Marylebone

Networking Opportunities

Training with a personal boxing coach like me opens doors to a community of like-minded individuals. Networking in this environment can lead to valuable business connections and opportunities.
Incorporate boxing training into your routine and experience these powerful benefits firsthand. Let’s work together to enhance not only your physical fitness but also your business acumen. Start your journey with boxing today and become a stronger, more resilient founder.
fitness app - angel investor and seed investor

Unlock the Future of Fitness with FITtogether: A Premier Investment Opportunity for Angel and Seed Investors

fitness app - angel investor and seed investor

Dear Angel and Seed Investors,

I am thrilled to introduce you to FITtogether, an innovative fitness app poised to transform the way individuals approach their health and wellness. My name is Godswill  Ejiogu, a seasoned personal trainer with over twelve years of experience in the fitness industry and an honors degree in Sport and Exercise Science from London South Bank University. As a Nigerian-born, UK-based entrepreneur, I bring a unique perspective and unwavering dedication to this venture.

My entrepreneurial spirit started in Nigeria at the age of 7 after my dad passed away. I had to grow up quickly and become the man of the house. I started working for my grandma and mum’s business, which required me to carry onions on my head around the market to sell. I did this for many years before moving to the UK. I understand what perseverance and hard work are.

The Vision of FITtogether

FITtogether is designed to bridge the gap between motivation and action, providing a comprehensive fitness solution for individuals aged 18-40. Our app offers a diverse range of personalized, on-demand workouts, including strength training, yoga, stretching, and live workout sessions, all tailored to meet users’ specific needs whether they are at home or in the gym. 

With the integration of AI, users can have personalised workouts by selecting a body part they would like to train and the available equipment they have. The AI will create a workout for them based on all the content we have available.

Why Invest in FITtogether
We are seeking seed funding of £60,000 in exchange for 20% equity in the company to develop our Minimum Viable Product (MVP) and create high-quality content for the app. This investment will be pivotal in transforming our prototype into a robust, user-friendly platform.
seed funding and angle investor

Revenue Model

FITtogether’s revenue model is designed to capitalise on multiple streams:

• Subscription Plans: Offering monthly and yearly memberships
• Partnerships: Collaborating with gyms, trainers, and brands
• Advertisements: Featuring targeted ads for fitness-related products and services 

Market Opportunity

The global fitness app market is booming, with an expected value of $15.96 billion by 2028. FITtogether is strategically positioned to capture this growth by addressing the increasing demand for personalized, accessible fitness solutions. With my experience in the industry, I have seen a growing demand for strength training for women and men above 30 and for runners. We aim to capture this market first before expanding. Our goal is to be an all-encompassing fitness app.

Next Steps

We have already met with experienced developers from Poland and finalized the development stages and pricing, aiming for a delivery timeline of late October to early November for our MVP. Your investment will ensure we stay on track to launch and scale rapidly.
By supporting FITtogether, you are not only investing in a promising and scalable business but also contributing to a healthier, more connected world. I would be honored to discuss this opportunity further and answer any questions you may have.
Together, we can make FITtogether a game-changer in the fitness industry.
Thank you for considering this investment opportunity. I look forward to the possibility of partnering with you.
 
Godswill  Ejiogu
connect@ptwill.com
07872309456
fitness app - angel investor and seed investor
fitness app - angel investor- seed investor

Fitness app : A Unique Investment Opportunity for Angel and Seed Fund Investors

Dear Angel and Seed Investors,

People are making their health a priority as fitness is becoming mainstream lifestyle. My name is Godswill Ejiogu, and I am reaching out to invite you to join me in revolutionising the fitness industry with my innovative app, FITtogether. 

With a background as a Sport Scientist, holding an honors degree in Sport and Exercise Science from London South Bank University, I bring a unique perspective and dedication to this venture. 

With eight years of personal training experience and over twelve years in the fitness industry, I have witnessed firsthand the challenges and opportunities within this field.

About The App

FITtogether is designed to bridge the gap between motivation and action for fitness enthusiasts aged 18-40. Our app offers personalized workouts, strength training, yoga, stretching, and live workout sessions, catering to both home and gym settings.

It works by simply selecting a body part you would like to train and your available equipment. The AI-integrated system will then plan your workout for you with our  pre- recorded exercise videos. FITtogether aims to transform fitness routines into sustainable, enjoyable, and effective practices.

The end goal is to be all-encompassing and monopolise the entire fitness market by covering all areas: strength training, running, weight management, athletic training, nutrition, yoga, pilates, and meditation on the app. For now, we will start by focusing on strength training.

Seeking Funding

We have already developed a working prototype and a comprehensive website. Now, to bring FITtogether to life, we are seeking seed funding of £60,000 in exchange for 20% equity in the company. This investment will be pivotal in developing our Minimum Viable Product (MVP) and creating high-quality content for the app.

The funds will primarily be allocated towards hiring experienced developers to build a robust, user-friendly platform and producing engaging and professional fitness content.We’ve met with developers from Poland who have a fantastic track record of building amazing software. We’ve agreed on a price, development stages, and a delivery timeline for the MVP by late October to early November. 

seed funding and angle investor

How we make money

• Subscription Plans: Monthly and yearly memberships

• Partnerships: Collaborations with gyms, trainers, and brands

• Advertisements: Targeted ads for fitness-related products and services  

Your investment would not only provide the financial support necessary to launch FITtogether but also position you as a pioneering force in a rapidly growing market. By supporting FITtogether, you will be contributing to a healthier, more connected world, while also securing a stake in a promising and scalable business.
 
I would be honored to discuss this opportunity further and answer any questions you may have. Together, we can make FITtogether a game-changer in the fitness industry.
 
Thank you for considering this investment opportunity. I look forward to the possibility of partnering with you.
 
 
Godswill Ejiogu
connect@ptwill.com