Benefits of Sand Training
Be smart when training on sand , I like to use it every now and again mainly to change the workout environment to keep things fresh for my clients , but it’s also great tool to use for your active recovery sessions.
TOP 3 BENEFITS OF TRAINING ON SAND!
1. Change of Environment
The biggest perk of training in the sand is the environment. Getting out of your regular gym and being outside in the sun with the ocean at your feet and the sea breeze blowing can be extremely therapeutic. It's an excellent way to break up the monotony of a rigorous training program. Recovery workouts on the beach are a perfect re-set to get you physically and mentally prepared for your next workout.
2. Greater Demand
The second benefit of training in the sand is that it makes everything more difficult. If your goal is metabolic conditioning, then putting sand between your toes makes everything exponentially more taxing. Jumping, sprinting, shuffling—any type of movement—is more difficult in the sand. Also, moving in the sand challenges your body in different ways than a hard surface, forcing other muscles to work harder to move and stabilize your body. If you're looking to burn calories and increase your metabolic demand, adding sand into the mix will be an extra kick up the ass.
3. Low Impact
Sand is a soft landing pad. It gives out when you land, so the impact on your joints is minimized. This can be great if you are recovering from an injury or just need lower impact movements. Many elite coaches use sand pits for various jumping drills. It still allows you to explode off the hard ground but take advantage of the softer surface to reduce high impacts during landing. The lower impact also makes running on sand less stressful on your joints over time than the pounding of running on pavement.
#fitness #fitnessmotivation #fit #fitfam #boxing #boxingworkout #strengthandconditioning #beachlife #beachworkout #venicebeach #venice #losangeles #stephencainptla #conditioningtraining #activerecovery #changeyourenvironment #boxinglife #boxingworld
HOP-STEP-ROTATE
Another Medicine Ball exercise to Improve Rotational Power.
Layout
MB 6-8 pounds
5 Reps each side
2-3 Sets
Coaching Points
-6-8 pound MB needed
-Hop Step lead with the left leg when moving to the right and same going in the opposite direction.
.
-Load the opposite hip, produce force.
-Under arm throw with the MB against wall to mimic a hook in an aggressive manner.
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There a few things contribute to punching force, these include:
✅Lower and upper body max strength
✅Ability to rapidly produce force ✅Core Strength
A well structured training program will have your clients /athletes stronger, more
explosive, moving better and punching harder.
Potentiation Phase of your Warm Up
Drill Layout
3-6 Reps Each Side
2-3 Sets
You can also use this drill within your Upper Body Strength Sessions if you and your clients are doing CONTRAST TRAINING. Contrast Training refers to a type of resistance training that alternates the use of a heavy loaded exercise followed immediately with an explosive exercise using the same movement pattern and same reps.
Example
5 Reps each / 3-5 Sets
Rest 2-3 Minutes
Single Arm DB Chest Press
Medicine Ball Punch
Some benefits of Contrast Training -:
✅Build Strength/Explosive Power
✅Targets Central Nervous System
✅Improves Athletic Performance
#fitness #fitnessmotivation #fit #fitfam #boxing #boxers #power #strength #strengthandconditioning #personaltrainer #strengthandconditioningcoach #losangeles #boxnburn #stephencainptla #nextlevel #addidas
With all the madness we are living in at the minute , it’s important to try and maintain a normal routine for the health of your Body and Mind.
That’s why I have been delivering live 1on1 and Group Personal Training sessions via FACETIME and ZOOM with clients from all over the world from the comfort of their own homes and it has been fantastic considering the circumstances at the minute.
You will receive a specific training program for your personal fitness goals plus my 1on1 attention during every session to get Maximum results. Let’s start getting RESULTS
FEEL FREE TO DM TO GET STARTED!
#fitness #fitfam #fit #personaltrainer #losangeles #boxnburn #healthylifestyle #healthyliving #fitnessmotivation #strengthandconditioning #conditioning #healthiswealth #virtualpersonaltrainer #trainwherewewant
This training session we are combining Football/Fitness into our drills while disguising the conditioning work with the ball.
With these drills in my video you will increase your ENDURANCE & STAMINA while still improving your technique and ability on the ball.
Try it out let me know how you get on, BUT can you also -:
✅Save the video
✅Tag a mate
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Layout
3 sets each drill
30 seconds work
30 seconds rest
#soccer #football #premierleague #losangeles #conditioning #sportsperformancetraining #stephencainptla #soccerskills #agilitytraining #technique #speed #fitfam #fitness #realfootball
RECEIVE OVER 150 IN-DEPTH HD VIDEO DRILLS AND EXERCISES IN MY ONLINE STRENGTH & CONDITIONING PROGRAM LAUNCHING THIS YEAR!
Having good footwork is a must of many boxing champions, in particular lateral movement. This can be enhanced through shadow boxing, padwork and in sparring, but you can develop lateral movement through specific movement drills also.
Adding isolated exercises and drills to your training programs can improve the quality of your lateral movement and transfer to your movement in the ring. Be sure to strengthen and engage the gluteal muscle groups, adductors and lateral stabilisers of the core as these muscles play a big part in developing lateral movement.
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RECEIVE OVER 150 IN-DEPTH HD VIDEO TUTORIALS THAT WILL TAKE YOUR PERSONAL TRAINING AND BOXING PERFORMANCE TO THE NEXT LEVEL!
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The face pull might not be as glamorous as the bench or overhead press, but it’s one that should absolutely be part of your routine. It works many muscles in the shoulders and upper back, Strengthening them up while also balancing out the effects of all those pressing exercises. That means improved posture and stronger shoulders all round.
To everyone out there who is catching mitts all day at work , or anyone training throwing 100s of punches , this can lead to over active anterior deltoids and pectoral muscles. This can cause poor posture and unwanted shoulder injuries , this is because people often neglect their posterior chain muscles such as the upper back and rear deltoids and this is how bad posture such as rounding of the shoulders happen.
I like to add shoulder mobility and activation exercises such as the face pulls within my every day life as my shoulders take a lot of impact from catching mitts with clients.
Set up
2-3 sets
10-20 Reps
#fitness #fitnessmotivation #strengthtraining #strengthandconditioning #personaltrainer #sportsperformancetraining #stephencainptla #onlineprogram #nextlevel #levelup #boxnburn #losangeles #uk #boxing #boxingtraining #fifam
Improve Reaction and Footwork!
Cone Slipping Drill
Try out my Drill within your Potentiation Phase of your Warm Ups, if you or your clients are doing any Boxing Specific Training such as Mitts,Bag work, Sparing etc it’s really important to but them through a well planned effective warm up, to mobilize and activate the correct muscles and joints needed for your training sessions. Not only will this lower the chances of getting injured but it will also improve your clients performance as it gets the neuromuscular systems fired up.
But this is also a great drill to use especially if you are a Fitness Professional as it will help you stay engaged with your clients and help build stronger relationships.
Benefits
✅Reaction
✅footwork
#fitness #fitnessmotivation #fitnessjourney #fitfam #sportmotivation #sportsperformancetraining #boxing #personaltrainer #losangeles #boxnburn #speed #reactiontraining
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Looking to improve-:
✅Reaction
✅Speed
✅Agility
Try my 2 ladder reaction drill to help you stay sharpe.
I like to use this drill with my clients during my extended warm ups prior to any Lower Body Strength training or even Boxing/Fitness related training. You can adjust this drill to be more Boxing Specific by having your client in a boxing stance and the same set up applies , obviously they must react but maintain correct footwork.
Drill Layout
•30 seconds work
•30 seconds rest
•3 Sets
#fitness #fitfam #speed #agilitytraining #reaction #personaltrainer #sportsperformance #stephencainptla #agility #boxnburn #onlinetrainingcoach #levelup #losangeles #grindmode
Barbel Complex / Dumbbell
Layout
5 Exercises
5-10 Reps Each
5 Sets
MY CHALLENGE TO EVERYONE!
Complete this workout within 30 minutes
Correct Form is 🔑
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#fullbodyworkout #personaltraining #sportsperformancecoaching
30 minutes of High Intensity Conditioning Training to help Burn Calories and Build Lean Muscle.
Here is a training session you can do at home ,and all you need is a 2 dumbbells that’s it.
Session Layout
•3 exercises
•5 sets
•40 seconds work
•20 seconds rest
Each exercise must be performed twice before moving to the next exercise.
For more info on Strength and Conditioning and my upcoming online program feel free to DM me!
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It’s really important to stay on top of our fitness over these crazy times. Due to the shutdown I have set up a quick and easy to follow Full Body Workout you can do at home with NO Equipment needed!
15 Minutes
•3 Body Weight Exercises
•5 Sets
•45 Seconds work
•15 Seconds rest
#fitness #fitnessmotivation #homeworkouts #stephencainptla #losangeles #healthylifestyle #fitfam #fitnesstrainer #strengthandconditioning #lashutdown #staystrong #boxnburn
Mini Band Forward/Backward Walks
The most effective way to strengthen the glutes would be to lift heavy using squats, deadlifts and hip thrusts.
However, many people need to use extended warm up exercises to help improve activation patterns of the glutes first.
Exercise set up
• Mini band around the knees. Push out using knees but not excessively.
• Control hips during both movements
•Knees slightly bent through this exercise
#fitness #fitfam #activation #personaltrainer#strengthandconditioning #boxing #fit #fitnessmotivation #nextlevel #sportsperformancetraining #stephencainptla #losangeles
Altitude Landings are an exercise to help you or client learn how to absorb force but also land safely and correctly before going into more advanced plyometric exercises.
They are primarily for improving eccentric strength and reducing the time it takes for you to stabilize yourself on the eccentric portion of your jumping.
#fitness #fitnessmotivation #fitfam #fitforlife #plyometrics #speed #power #personaltrainer #losangeles #athletes #trainlikeapro #addidas
Punch Specific Exercises
Squats, deadlifts and core training helps you develop rate of force development, these will have huge benefits to punch force.
But your client / boxer must now learn how to transfer their new developed force in punch specific movements.Punch specific exercises are ideal to help transfer new strength and speed levels to give you more explosive power in your punches.
Are you a fitness professional / fitness enthusiast looking to improve your coaching skills or performance?
If you answered YES , and you want to start taking your game to the next level drop your email in my DMs to find out more about my online strength and conditioning program launching in APRIL!
My program will have a library of over 100 videos that cover -
✅Mobility and Activation exercises
✅Plyometric exercises
✅Boxing specific activation drills
✅Strength exercises
✅Speed/Reaction drills
✅Core exercises
✅Assisted stretches
✅Top tips to be an Elite coach
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Lateral speed training is one of the most important aspects of training for any male or female athlete. These drills enhance your ability to accelerate, decelerate, stop and stabilize—and then accelerate in any direction as quickly as possible without losing speed or balance.
If you would like to receive over 100 exercises and drills to improve your PERSONAL TRAINING business and ATHLETIC PERFORMANCE, DM your email today!
My online program will be launching in APRIL 2020 to receive my discounted price join my email list today, simply just DM me your email!
#speed #movement #personaltrainer #sportsperformance #losangeles #fitfam #fitnessmotivation #fitness #fitnesslife #fitspo #stephencainptla #boxnburn #nextlevel #levelup #onlineprogram
5 benefits of hiring a fitness coach!
Education
Being educated while exercising is essential in maximizing effectiveness and reducing risk of injury. A personal trainer will teach you everything you need to know about exercising. They will put together the perfect routine to help you achieve your goals, demonstrate correct technique and educate you on the reason why you are performing certain exercises and how they will benefit you.
Motivation
Exercising can be a hassle and at times it may feel like there aren’t enough hours in the day. Whatever the reason, sometimes it’s difficult to find the motivation to work out. Regular sessions with a trainer may give you the boost you need and having someone in your corner to push and encourage you can be rewarding.
Accountability
Accountability goes hand-in-hand with motivation. Throw the “I’ll go tomorrow; I’m too tired” excuses out the window because a trainer will ensure that won’t happen. Sticking to a fitness schedule gives you incentive to follow through and is the best way to achieve your goals.
Personalized Plan
A common misconception is that personal trainers are high energy, in your face, and work you to exhaustion with heavy lifting, which is far from the truth. Be sure to tell your trainer what you’re looking for and together you can develop a plan tailored to you. Then your personal trainer can set realistic goals based on your abilities and make adjustments where needed.
Challenging
It’s easy to get bored with your fitness routine. Maybe you’ve plateaued or aren’t seeing the results you want. A personal trainer will challenge you and take you to the next level. They will implement exercises to keep you off that plateau and introduce new exercises to keep your workouts fun and fresh.
If you want to take your fitness or athletic performance to the next level feel free to DM regarding any fitness related questions.
#fitness #personaltrainer #boxnburn #stephencainptla #fitfam #fitspo #fitspiration #losangeles #fit #fitlife #fitnessjourney #fitmoms #fitnessgirl #fitwomen #fitstagram #getfit #getitdone
3 quick tips to make you a better coach-:
1-PASSION - Love what you do, if you are passionate and enjoy your job you will be successful 💯.
2-KEEP LEARNING- Keep improving take workshops, listen to podcasts, read books that will enhance your knowledge. STAY AHEAD OF THE GAME!!!
3-APPEARANCE- Look professional at all times, look clean and sharpe every time you go to work. Do not be that trainer that looks shit every time they step into the gym , people especially clients notice these kind of things and it makes you look unprofessional and unapproachable and this will lead to nobody wanting to work with you.
GIVE YOURSELF THE BEST POSSIBLE CHANCE AT BEING SUCCESSFUL!!!
I hope these tips will help you in someway , if they do feel free to DM and let me know :).
#fitness #fitnessmotivation #personaltrainer #fitfam #fitfamily #boxnburn #stephencainptla #fitnesslife #fitlife #losangeles #fitnesstrainer #fitspo
WHY DO WE WARM UP?
The goal of the warm up is to prepare an athlete physically and mentally for exercise or competition. A great well designed warm up can increase muscle temperature so that we are able to perform more forceful actions.
A warm up will also increase metabolism which benefits performance and elevates blood flow. Stretching, mobilizing and activating muscle groups can improve short term elasticity and stability, resulting in more force being produced at a high speed.
A good structured warm up can also have a positive effect on reducing injuries.
STRUCTURING YOUR WARM UP
To get the best results out of your clients, we need a structured warm up. Most coaches follow the RAMP method-
1-Raise
2-Activation & Mobilize
3-Potentiation
To get over 100 in-depth video tutorials on how to plan elite training sessions for you and your clients be sure to join my email list group to receive discounted prices on my upcoming online program! Drop your email in my DMS
#fitness #personaltrainer #fitfam #trainer #fitnesscoach #fitspo #fitnessgoals #strengthandconditioning #losangeles #stephencainptla #boxnburn #onlinetrainer #speed #agility #strength #core #takeyourgametothenextlevel
Hip Mobility
Mobility for Boxing
Hip flexor tightness is a common issue for boxers and combat athletes at any level.Many people suffer from hip flexor tightness due to sitting. When athletes pair this with training regimes that have 100s of quad-dominant actions, they must find time to add hip mobility exercises in their sessions.
Boxers or boxing fitness coaches particularly struggle as they maintain a similar stance throughout their technical work that shortens the hip muscles.
Hip stretches and mobility exercises can help you or your clients flow in the ring with ease, increase hip rotation strength and speed contributing to a harder punch, as well as reducing the likelihood of injury.
#fitnessmotivation #fitness #stephencainptla #boxnburn #losangeles #boxing #strengthandconditioning #fitfam #personaltrainer #nextlevel #trainsmart #fitnessjourney #fitspo #onlinecoaching
Stephen Cain Personal Trainer
Schedule a 1-on-1, Group or Other Training Session
Call, Text, Email or DM Today!
Get leaner, faster and stronger with my workouts.
You’ll be in the best shape of your life and have fun doing it!
My unique and varied sessions include nutrition coaching, functional training, strength training, speed, agility, conditioning drills, and boxing for fitness, catered to your personal goals and needs.
Safe, effective, fun and interesting workouts developed for your specific goal, whether you want to lose weight, get toned, build muscle, gain agility, boost strength or endurance, or all of those things.
Varied and progressive, and geared toward improving your health and wellness. I am enthusiastic and supportive, I want you to remain interested and stimulated, so you stick with the program and reach your fitness goal.
Train at your home, office, outdoors or at the Box N Burn gym in Brentwood, California
Who I’ve Trained:
Scott Quigg & Liam Smith
Pro Boxers
Boxers
Mick Conlan
Pro Boxer
Callum Johnson
Pro Boxer
Jamie Carragher
Pro Soccer Player
STEPHEN CAIN – COACH & EDUCATOR
LOS ANGELES
Advanced Group Training Instructor
Certified Master Personal Trainer
Ex-Pro Soccer Player in England
Sports Performance Trainer
Certified Boxing Trainer
Certified Nutritionist
First Aid Certified
TRX Certified