Today is the start of something new.
At 21:25 tonight, the 8th June 2015, I fly to New Zealand to begin a new journey.
Firstly I will be finally reunited with my girlfriend Rachael, and we're travelling the South Island for a few weeks.
Then the work starts as I head to Whangarei to work for Northland Rugby as the Assistant S&C.
This opportunity is something I cannot wait to begin. After finishing my internship year with Harlequins, this is now a step up in responsibility and another towards being where I want to be.
I'm quite fortunate in that I now have options when I finish also. My boss at Reach Fitness London, Rich Tidmarsh, has allowed me to keep my role open there for when I return to the UK, but then also there is always the chance of progression within Rugby so we will have to see what happens.
So here's to the future - let the fun begin!
Monday, 8 June 2015
Sunday, 31 May 2015
My Internship Year
My Internship Year
Ok, so in June 2014 I was lucky enough to
be accepted as a Strength and Conditioning intern (technically a volunteer but
intern sounds better) for Harlequins Rugby for 2014/15 season. I was absolutely
over the moon when I found out, because I had originally applied for this
position in 2011, straight out of university, but didn’t get it.
When I didn’t get it first time round it
was tough, I thought I had everything one would need to be suitable for this
role. But after visiting the club shortly after, and even more so looking back
3 years down the line, I had absolutely no clue about Strength and Conditioning
as an industry, no experience worthy of noting, and was duly told this.
So I was sent away with simple messages:
1.
Get some experience coaching
S&C
2.
Start off down the UKSCA or
CSCS/NSCA path
3.
Build a knowledge base through
your own trial and error
So that’s what I did. I worked with the
University of Worcester Men’s Rugby team, Men’s American Football team, Malvern
College rugby, worked privately out of City Gym Worcester and Hill Performance
Centre, started training for strength rather than the regular bodybuilder type
training, and I researched the UKSCA.
Now I am fully UKSCA Accredited, have a
year of experience in Elite Level Rugby Union, started my own business, am a
personal trainer in London, and am off to New Zealand in June to be the
Assistant S&C Coach for Northland in the ITM Cup.
So the internship – is it worth it?
I hear this all the time, and I read about
it all the time online with people out of uni saying “I couldn’t get a job, but
I’ve got a degree, should I do an internship even though I don’t get paid…”
My response would be “Yes.” Simple. This
internship has been absolutely invaluable to me, it’s hard to really explain it
but I’ll try.
What I’ve learnt throughout this process
hasn’t necessarily been new information; I already had an understanding of
physiology etc due to university, but it has been eye opening in terms of
application and starting to realize the complications that arise in elite level
sport.
Even now, one year on working within this
structure, I feel like it would be a big step to head up an S&C Program
because of how much of this information was new. How to piece together the
programming for weights, speed, conditioning, recovery etc. Then the inclusion
of rugby, how to cater for injuries, different fixture dates and how to adjust
the training week.
So many small things you don’t even think
about when you’re new, but that hit you and you suddenly realize how in depth
it can all be.
A lot of people then go off talking about
the role of an intern; will I just be there to do all the crappy jobs that the
coaches don’t want, will I ever work with the first team, will the players like
me, what happens if they don’t?
Now, I have heard some horror stories of
“internships” where people basically just did all the bitch duties. Cleaning,
setting up and clearing away etc.
Don’t get me wrong; we’ve had our fair
share of those duties this year too. But with the bad comes the good.
This internship has been incredible for
hands on experience, and that’s largely down to the fact that all bar one of
the S&C team at Quins have previously been an intern at the same club. They
know how it works, and know how it feels to be in that position.
On day one – our first job was to clear out
a massive container of crap. This was to be expected. I should note that day
one was 3 days before pre-season started.
On day two (day one of pre-season) – we
were given athletes to coach. Just like that, straight in to the club, still
learning names, and we’re in charge of a group of professional athletes.
A few weeks later, the England squad
members came back from New Zealand and were training – they were given to us to
coach. The highest profile players in the club, and the interns were in charge
of them straight off. That is responsibility right there.
Things continued in that way all year. We
had crappy roles to do like protein shakes, setting up therapy every damn day,
clearing up therapy every damn day, cleaning and filling ice baths, running
water on for rugby etc.
But as I already said, it was balanced out
with good stuff. Coaching groups of players in the gym, running warm ups for
speed and rugby, getting involved on Premiership and European match days, being
mic’d up running water for the A-League getting coaches messages out to the
players, working at stadiums like Franklin’s Gardens, The Stoop, The Rec, The
Aviva Stadium, and the Holy Grail that is Twickenham.
With the players you have to get an
understanding of the situation; these guys see new interns come in year on
year, like a conveyor belt of over eager rugby and gym nauses trying to make
their way in a new industry. One piece of advice I was told beforehand was –
know your place. Don’t go in trying to tell them some new magic formula,
because you don’t have it. And even if you did, why should they believe you?
You’re an intern. They have a head S&C for a reason.
Some players accept you in straight away,
some it takes time to earn their trust and respect. That’s just the way it’s
going to be – so if you can’t handle that, then don’t do an internship. You’ll
disappear half way through the year and your reference won’t come through next
time you try to claim you worked at that club.
Another piece of advice I was given – make
the most of it. Sounds simple doesn’t it, but being in a setting like this is
something not a lot of people have the chance to do. So if you do one, ask
questions, learn as much as you can to make you more employable at the end of
your time. Network – use your contacts to make more, get in touch with people
at other clubs, from other sports etc and ask if you can spend time with them.
You’re more likely to get accepted this chance by already being in a good
position, so reach out to people and get as much information and experience
under your belt as you can.
It can sometimes be a little frustrating,
especially when you are working a large amount of hours with no income, but the
reward is worth it. For me the best way around these situations was to think
about the amount of people who I beat to the role, those people who weren’t
fortunate enough to land this opportunity, and to really recognize the
fantastic structure I was a part of.
Internship or degree? Personally I would
say do both. Neither of them individually will give you the total package, but
together they could. So I would say do your degree, potentially try to find
somewhere to work in your summers off that makes your CV look better by the time
you leave, build up some qualifications and experience whilst you’re there, and
then try to slot in to an internship wherever possible.
The degree will give you the knowledge, and
the internship will piece together how to apply that in the most appropriate
ways. You will arrive with gaps in your knowledge and your application, whether
you think you do or not – you will, but you’ll leave a much more complete
coach.
Another reason I think internships are a
good option is because it allows you to see if it is really something you want
to pursue. Some people may think they want to work in a team atmosphere, but
when it comes down to it their coaching style may be more suitable for
one-to-one work. This is one reason I tried so hard to get onto this internship,
because I wanted to be sure that this was the career I wanted to pursue, and it
has definitely confirmed that to me.
One other piece of advice I would give
though, especially if you are a student reading this, is to make the most of
your time! Try to fill your spare time with activities that will make you a
better potential employee, this way you will be more likely to find something
immediately out of uni. I had some coaching experience during university, but
it took me another 2 years until I had enough relevant work experience under my
belt to be considered for the position. So get some coaching qualifications,
and more importantly – work your ass off to get experience doing the job you
want to do.
I think that’s about all I have to say, I
think I’ve covered everything I normally hear spoken about online or frequently
get asked. To summarize, internships are definitely worth doing, be prepared to
work hard – its not all about the glory of being involved but you have to show
you are willing to do the hard yards to reap the rewards, your application
knowledge will increase dramatically and you’ll start to think of things in a
new way, and you will find out 100% if this is the career choice for you.
Thank you for reading, and if you have any
questions regarding internships or anything else feel free to contact me.
Rob Nitman. BSc. ASCC.
www.nitmanperformance.co.uk
nitmanperformance@gmail.com
Twitter – @nitman89 | Instagram – @rob_nitman
nitmanperformance@gmail.com
Twitter – @nitman89 | Instagram – @rob_nitman
Wednesday, 13 May 2015
Sports Specificity
As I’ve mentioned previously, there are
more and more sports performance gyms popping up around the UK in recent times,
or at least more gyms that cater for this kind of training.
There is also a greater opportunity for
sports specific training, and people will get on board with this to give
themselves the best chance of success in their chosen sport.
Something I have often found though is
coaches and athletes trying to come up with strange new exercises in a bid to
mimic the exact movement of their sport. The concept behind this makes sense –
if you want to be better at your sport then practicing the exact movements and
becoming stronger through them is smart. But sometimes things get a little too
wacky and out of control.
Plus, by trying to get stronger in one
particular move it may change the natural action you have for that movement
within the sport itself.
Sports specificity is easier for some
sports, such as powerlifting, strongman, Olympic lifting, gymnastics etc. as to
get stronger for them you can simply do the same movements.
However doing a combination of a medicine
ball slam, with a box jump, whilst also coordinating to catch it on the rebound
looks like a recipe for disaster! Especially when it’s in a bid to improve a
swimmers start!
For this particular case, why not do some
work with heavy squats, box squats, trap bar deadlifts, box jumps (without the
excessive add ons), med-ball throws etc? If you’re not confident on coaching an
athlete to squat heavy – then why the hell are you confident enough to come up
with some new exercise you don’t even know works?!
In my opinion it is better to get the body
stronger through the movements with big heavy-duty movements that carryover.
Such as squats, which will improve leg strength and power leading to improvements
in speed and acceleration, the bench press, this will get some negativity
because apart from powerlifting how often do you lie on a surface on your back
and move something vertically, but in terms of upper body hypertrophy there
aren’t a lot of exercises that will challenge it.
I feel that strength through basic human
movements are some of the most important; picking heavy things up from the
floor, lowering heavy things down and up, putting things above your head,
moving with heavy objects, rotational exercise and bodyweight movements
correlate well with the majority of sporting activities as most sports came
about from our own basic movement patterns.
Outside of the realms of strength training,
you can train specifically for your sport by mimicking the metabolic demands
too. For instance why would you get a 300+lbs offensive lineman in American
Football, who’s role is to push people around for 3-7 seconds, to run 5k? It is
important to still have built up a strong aerobic base, as this can help us to
recover quicker in between bouts of high intensity exercise, but by training in
a way that replicates your needs allows the body to adapt to meet those
specific demands. This is why you will often see teams falling off the pace in
the final quarter of games early in the season, but 4-6 weeks in this will be a
thing of the past. The body adapts to meet our needs – well, as best it can
anyway.
So moving forward and applying this
practically to your own program, think about the demands of your sport, and
then decide how best to attack it to improve your physical ability.
Thanks for reading,
Rob Nitman. BSc. ASCC.
www.nitmanperformancetraining.com
nitmanperformance@gmail.com
Twitter – @nitman89
Instagram – @rob_nitman
nitmanperformance@gmail.com
Twitter – @nitman89
Instagram – @rob_nitman
Jump Around
Now that it is becoming more popular for
people to train for athletic purposes rather than just aesthetics, or people
realizing that there are other ways to train instead of bodybuilding, and with
more and more strength and conditioning facilities popping up here and there it
is getting easier to find the places to do this.
Now, with all these facilities opening up
there is more opportunity to get relevant coaching (not necessarily of the
highest standard but let’s not open up that can of worms).
From my experience when visiting these
different places there is a wide range of coaching styles and different
philosophies but something I have seen as a regularity is the frequency of
using the Olympic lifts (Snatch, Clean & Jerk and their variations) to
develop power.
On a positive note I think that these lifts
are excellent for building fast and powerful athletes, and also help to
maintain good mobility, strong trunk positioning and overall athleticism. The
negative is that they can take a large amount of coaching, as each little
section of the lift is very technical – especially in their fullest form (hang
and power variations not quite so technical but still a lot of work).
So what can we do to develop power without
using these exercises?
There are several options, but the one I’m
focusing on today, and my personal favourite … The Jump!
Here is a challenge – try to jump from the
floor but move slowly …
Did you fail to leave the floor? I imagine
so. It is impossible to jump high or far without moving forcefully and quickly.
You can incorporate jumping into your
programming in a variety of different ways – you could jump for height, you
could jump for distance, you could do repetition jumps/bounds, single leg for
height or distance etc. Then if they become easy or you start to plateau you
can add weight using a weighted vest, dumbells, powerbag etc.
When jumping onto boxes, a lot of people
will only use enough effort to make it onto the box. But to get the most out of
it, you want to be able to get as high as possible! If you have to descend a
little before you land, who cares?! Always be maximal to allow for the greatest
potential reward.
In terms of timing, I would do jumps prior
to your main big lift on lower body days – for instance use them before squats.
Not only will it have the benefits you were after in terms of power, but also
help warm you up ready for your heavy work.
Box jumps are becoming popular as a
conditioning tool (CrossFit strikes again), but if you want to use them for
power development, it is best to do them with a good amount of rest. I’d work
in the 3-5 rep range, and 3-5 sets, with at least 2 minutes of rest between
sets. This way we are able to let our body recover enough so that each set is
nearly maximal, without spending a ridiculous amount of time resting which will
drag out the entirety of the session.
With the summer coming up, I imagine a lot
of sports people will be looking to make the most of their off-season by doing
conditioning and speed work, so why not incorporate some broad jumps as well?
Make the most of the sunshine (I’m keeping optimistic here Britons).
Instead of referencing each little area,
I’ve listed some reading materials below for you to have a browse over
yourselves should you want any evidence of the benefits of jumping.
So go ahead, Jump Around!
Rob Nitman. BSc. ASCC.
www.nitmanperformancetraining.com
nitmanperformance@gmail.com
Twitter – @nitman89
Instagram – @rob_nitman
nitmanperformance@gmail.com
Twitter – @nitman89
Instagram – @rob_nitman
Thursday, 5 March 2015
Reach Fitness London
Big News!
So after setting up my training business last year, Nitman Performance Training, I am now moving that forward into a new venture.
I have been lucky enough to be given the opportunity to join the Training Staff at Reach Fitness London, and I will now be coaching group sessions there, but also offering one-to-one personal training.
Reach is an awesome facility, with all sorts of cool stuff like sleds, ropes, kettle bells, slam balls, power bags, bulgarian bags, versa climber, ski erg etc.
So I'm really looking forward to working alongside what is already a great time, and working with a great bunch of clients who come down for both the group workouts and individual stuff
Bring on the challenge!
#TeamReach
Friday, 27 February 2015
Life is looking better
Don't you think its weird how sometimes things seem to swing massively?
2014 and 2015 have been like a giant seesaw for me, always up and down.
Quins has been awesome, it's such a great experience and one that I wouldn't change - its just frustrating that at the moment we don't seem to be able to win a game.
Love life has been excellent. Still going very strong with Rachael. She's now off travelling, currently in Abu Dhabi but on to Melbourne later today actually. She's going to be travelling Australia with some friends, lucky devil.
Work has been the thing that has been killing me. After leaving my bar job I started working on the door in a nightclub in Guildford, but then with my injury I had to stop. I've recently gone back and the entire door team has changed - but for the better. Before it was really clicky with too many people thinking they were the dogs bollocks. Its much better now, more fun.
But I started up Nitman Performance Training in September also. I have been working with some online clients, and hopefully with some collaboration with a friend this should pick up soon, but one-to-ones were slow.
Thankfully now things have taken a positive turn. First off there is the potential to go out to New Zealand in July to do a season in the ITM Cup with Northland. This would be absolutely sick so I hope it comes to fruition.
And also now there is potential to work at Reach Fitness London alongside Rich Tidmarsh. He is pretty well known in the Fitness Industry in the UK, and trains some celebs etc. I met with him and we discussed options, and I am now undergoing a trial period which I will hopefully pass to become a member of the Reach Team. Which would be awesome!
So things are looking up - except for the punk who scraped the shit out of the side of my car. A-Holes.
Til' next time
Thursday, 15 January 2015
Macro Man Blogs
As some of you may be aware, I am now writing articles for the Macro Man Health & Fitness Blog.
These articles are in the field of Strength & Conditioning, and are based on research. Saying that, they're also written in away for the average joe to understand, rather than for academics. Informal yet informative as I like to say.
Would be awesome if people could check them out, and share on social media.
Thanks,
These articles are in the field of Strength & Conditioning, and are based on research. Saying that, they're also written in away for the average joe to understand, rather than for academics. Informal yet informative as I like to say.
Would be awesome if people could check them out, and share on social media.
Thanks,
Rob Nitman Intro:
What is S&C?:
Recovery Part 1 - Compression
Recovery Part 2 - Ice baths
Recovery Part 3 - Massage & SMR
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