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I’m 43 and spent years as a professional MMA fighter. A lifetime of wrestling, MMA training, and the occasional football game on dodgy pitches has left my right knee, well… let’s just say it’s not in peak condition (that’s not a medical term, but it fits). With no ACL and degenerative arthritis, my knee has been through the wringer.<blockquote> Despite this, I still enjoy Brazilian Jiu-Jitsu, Thai boxing, and other martial arts, while trying to stay strong and look half-decent—hairline struggles and all. </blockquote>If your knees are holding you back from reaching your ideal physique or fully enjoying your sport, it’s time to rethink how you train.<figure id="figure-ll5gi1331m3q381fc"><img id="ll5gi1331m3q381fc" src="https://cdn.durable.co/blocks/187vfdl8BmZhCptToRap8Gm1C7v7E3XIcuEA1zUuZwgfbJ5zb0thRKFoQQ54dP4X.png" alt="" title="" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="BJJ: All fun and games until someone tries to detach your leg" data-positionX="undefined" data-positionY="undefined" data-fullWidth="false"/><figcaption class="body-normal text-gray-500 mt-2">BJJ: All fun and games until someone tries to detach your leg</figcaption></figure>Living with no ACL, degenerative arthritis, and the prospect of a knee replacement isn’t exactly what I’d call ideal. But it hasn’t stopped me from training my legs. Over the years, I’ve found ways to adapt my workouts to stay strong while avoiding unnecessary pain or further damage. If you’re in a similar position—dealing with long-term knee pain or recovering from an injury—here’s what I’ve learned about training legs safely and effectively.<h3>Should I Continue to Work Out with Knee Pain?</h3> First, let’s address the elephant in the room. Should you even bother training legs when your knees feel like they’ve seen better days? The short answer is yes—if you’re smart about it. Avoiding all leg exercises can lead to muscle imbalances, reduced strength, and even worse joint stability. The key is finding movements that strengthen the muscles around the knee (like the quads, hamstrings, and glutes) without aggravating the joint.I’ve personally had great success with sled work. The sled allows me to load my legs without putting undue stress on my knee. There’s no eccentric loading—meaning no harsh impact on the joint—and I can still build strength and size.<h3>How Do I Know If I’ve Permanently Damaged My Knee?</h3> This one’s tricky because the signs aren’t always obvious. For me, the combination of no ACL and arthritis made it pretty clear that my knee was far from healthy.&nbsp;<blockquote>My MRI revealed complete cartilage loss in my knee joint, leaving it effectively bone-on-bone.</blockquote> If you’re concerned about permanent damage, pay attention to persistent swelling, instability, or pain that doesn’t improve with rest. Speak to a specialist to understand your specific situation. In the meantime, focus on exercises that improve strength and stability without causing pain.<h3>My Go-To Leg Exercises for Knee Pain</h3> Here’s a list of exercises I regularly use to train legs while managing my knee condition:Sled Pushes and PullsWhy they’re relevant: These are my absolute favourite for building leg strength without aggravating the knee. They’re joint-friendly, scalable in intensity, and work the entire lower body, including the glutes, quads, and hamstrings.<figure id="figure-x9mt4js479m3q34asg"><img id="x9mt4js479m3q34asg" src="https://cdn.durable.co/blocks/29Nv3WEkYtfSlJXsNN2ejccbG8FYaNO7nSnwsj9yRpN0wDa7jJE5tLb4I8RUykah.png" alt="" title="" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="Sled push: Gamechanger for building strength without the pain" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/29Nv3WEkYtfSlJXsNN2ejccbG8FYaNO7nSnwsj9yRpN0wDa7jJE5tLb4I8RUykah.png" data-mce-style="aspect-ratio: 16/9; object-position: center center;"><figcaption class="body-normal text-gray-500 mt-2">Sled push: Gamechanger for building strength without the pain</figcaption></figure> Leg Press (with Controlled Range of Motion)Why they’re relevant: By limiting the range of motion, you can avoid putting too much stress on the knee joint while still targeting the quads and hamstrings. Romanian Deadlifts (RDLs)Why they’re relevant: RDLs target the hamstrings and glutes while minimising knee flexion, making them ideal for building posterior chain strength without straining the knee.<figure id="figure-apv4jf972gm3q32lh5"><img id="apv4jf972gm3q32lh5" src="https://cdn.durable.co/blocks/10uhSJUXUDptOxnbCOTN8iKu4cKKr894wCcDHNmpH5GJvWm4u7jV6q9T9XJzN2MP.png" alt="" title="" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="Tip: Use straps when doing these so your grip doesn't fatigue" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/10uhSJUXUDptOxnbCOTN8iKu4cKKr894wCcDHNmpH5GJvWm4u7jV6q9T9XJzN2MP.png" data-mce-style="aspect-ratio: 16/9; object-position: center center;"><figcaption class="body-normal text-gray-500 mt-2">Tip: Use straps when doing these so your grip doesn't fatigue</figcaption></figure> Step-Ups (Low Box)Why they’re relevant: Using a lower box reduces the knee’s range of motion, making this a safer option. It’s great for building single-leg strength and balance. Glute Bridges or Barbell/Machine Hip ThrustsWhy they’re relevant: Strong glutes play a crucial role in stabilising the knee. These exercises are effective, low-impact, and using the machine or barbell you can really get some heavy work through the glutes. This is a staple in my program (even though it looks like dry humping a barbell - I am too old to care what people think)&nbsp; Isometric Wall Sits (Modified Duration)Why they’re relevant: Wall sits strengthen the quads without requiring movement, which can help stabilise the knee. Keep the duration short and manageable to avoid aggravating the joint.<figure id="figure-pmm44l414jm3q30ccd"><img id="pmm44l414jm3q30ccd" src="https://cdn.durable.co/blocks/29laax62n6blc0vL9Nkolxa8cAUz8Ik37jsgIMYzOTyhGPxFDgmzBFOHFevqWWCV.png" alt="" title="" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: undefined undefined;" data-corners="default" data-aspect="16:9" data-caption="Wall sit: A simple effective way to fight against knee pain" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/29laax62n6blc0vL9Nkolxa8cAUz8Ik37jsgIMYzOTyhGPxFDgmzBFOHFevqWWCV.png" data-mce-style="aspect-ratio: 16/9; object-position: undefined undefined;"><figcaption class="body-normal text-gray-500 mt-2">Wall sit: A simple effective way to fight against knee pain</figcaption></figure> What Exercises Should You Avoid If You Have Knee Pain? While I’m all for adapting movements, some exercises are more trouble than they’re worth. Deep squats, lunges with excessive forward knee movement, and high-impact activities like jump squats tend to put unnecessary strain on the joint. Avoid anything that causes sharp pain or instability.<h3>How to Fix Long-Term Knee Pain</h3> Fixing long-term knee pain often involves more than just exercise. Strengthening the surrounding muscles, improving mobility, and focusing on low-impact movements are critical steps. Beyond that, consider consulting a physiotherapist to address underlying issues. For me, building strength with joint-friendly exercises has been a game-changer. Sled pushes, in particular, allow me to keep training my legs and maintaining muscle, even when squats are off the table.If you’re a martial artist battling dodgy knees like mine and want to keep training, stay strong, and look your best without making things worse, I’ve got you covered. My online coaching program is designed specifically for people like us—tailored workouts that build strength, improve mobility, and let you keep doing what you love without pushing your knees to breaking point.Get in touch here to learn more and start training smarter today.

Training Legs with Dodgy Knees: My Survival Guide

Receiving an autism diagnosis for your child can feel like stepping into a new world—one that often comes with unique challenges, questions, and changes to your life as a parent. Adjusting to this reality isn’t just about finding the right support for your child; it’s also about learning how to cope, care for yourself, and maintain your own health and fitness amidst new demands.<blockquote>Personally after my boys diagnosis, I suffered with poor mental health eventually being diagnosed with PTSD. </blockquote>I still have to manage my own mental health closely, and the impact this has on your physical health cannot be underestimated.&nbsp; Here are practical ways to navigate life after an autism diagnosis and how to stay physically and mentally strong along the way.<h3>How to Cope with Your Child Being Diagnosed with Autism</h3> The initial diagnosis is often overwhelming. You might feel a mixture of shock, worry, and even grief for the life you imagined for your child. These feelings are natural, and definitely something that I felt deeply. The key to coping with them is giving yourself permission to feel without judgment. Many parents find that connecting with support groups, therapists, or even close friends who understand can provide a tremendous sense of relief and perspective. Often you feel completely isolated and alone, and yet, there are many people out there going through a similar situation. You just have to find them.&nbsp;Maintaining routines, especially around your own health and fitness, is crucial during this time. It's probably the last thing you feel like doing, but by setting aside even 20 minutes a day you can make a difference in managing emotions and stress.<h3>How to Cope with Life with Autism</h3> As you settle into daily life with autism, new patterns will emerge. Structure and consistency are essential not only for your child but for you as well. Creating predictable routines can help you manage the day-to-day challenges and build a sense of stability. It may also mean prioritising time differently—possibly reducing work hours or focusing on tasks that allow for more flexibility.We have had to completely re-assess what our work and family life looks like. I have stepped back from many businesses to help care for the boys. Financially it has been a strain, but there is light at the end of the tunnel.&nbsp;<blockquote>Personally I took a complete career reversal, moving back into the fitness industry having been away from it for years.&nbsp;</blockquote>Don’t lose sight of your own needs. Staying physically active is one of the best ways to maintain the energy and resilience required for parenting. <h3>How Do You Cope with an Autistic Child?</h3> Coping with an autistic child is a long-term process that evolves with your child’s development. Patience and flexibility are crucial. Every child with autism is different, so finding the right approaches to communication, learning, and play takes time. You may need to adjust your expectations and redefine what success looks like, especially in terms of development. This in itself can be painful&nbsp; expeirence and requires a lot of resilience.&nbsp;The physical demands of this journey can be taxing. Regular exercise and good nutrition aren’t just about keeping up appearances—they’re about keeping up your stamina and mental health. regular training can provide a needed sense of accomplishment when other areas feel challenging. I always tell myself - this is the ONE THING I can be in charge of.<h3>How Will an Autistic Child Change My Life?</h3> Life with an autistic child will bring new insights and different kinds of rewards. <blockquote>I found that my perspective on success, happiness, and fulfilment changed profoundly. </blockquote>You’ll likely develop new patience and empathy, and you may even find yourself motivated to stay healthier and stronger to support your child fully.While the journey can be demanding, it doesn’t mean losing sight of your own sense of self. Finding ways to stay active, focus on positive routines, and care for yourself ensures that you have the energy and resilience to be the best parent you can be.I hope this short blog offers some comfort and perspective to anyone reading it. I'm not an expert—just a parent sharing my personal experience. Raising autistic twins has been a challenging journey, both emotionally and physically. Every day, I remind myself to keep perspective, to embrace patience, and to find joy in the small wins that come our way. Each step forward, no matter how small, is a reminder of the progress we’re making together. I hope my story resonates and reassures you that you’re not alone on this path.If you’re reading this and you’re raising a child with ASD, know that you’re not alone. Some days feel easier, and some don’t—but each day shapes you into a stronger, more resilient parent. This journey may not always go as expected, but you’ll find a deeper well of patience, empathy, and courage than you ever knew you had. Remember, you’re growing alongside your child, and together, you’ll discover new ways to thrive. &nbsp; Programs designed with busy parents in mind can be especially helpful. For instance, My StrongDad Program offers workouts tailored for fathers who need to stay strong without spending hours in the gym. By focusing on strength and endurance, you’re better equipped for both the physical and emotional aspects of parenting.

Staying Strong After Your Child’s Autism Diagnosis

Turning 40 can feel like crossing an invisible line: body fat clings more stubbornly, and muscles seem to need a written invitation just to stay where they are. But is it genuinely harder to lose body fat over 40, or is that just another excuse we like to use? The truth lies in focusing on the basics: calories, macros, and a few big-ticket strategies for efficient fat loss and muscle retention. <figure id="figure-gobzmk4vhgm33kggci"><img id="gobzmk4vhgm33kggci" src="https://cdn.durable.co/blocks/8azoiYYN29Mj9ik8BWEnbtH4UWHQ95s8U3owNCUYMR2FUceVAd5gjabeszRziRNd.png" alt="Athletic woman eating a healthy bowl of muesli with fruit sitting on floor in the kitchen at home" title="Athletic woman eating a healthy bowl of muesli with fruit sitting on floor in the kitchen at home" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: 50% 20%;" data-corners="default" data-aspect="16:9" data-caption="43 yrs Down from 105kg to 97kg (pictured)" data-positionx="50%" data-positiony="20%" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/8azoiYYN29Mj9ik8BWEnbtH4UWHQ95s8U3owNCUYMR2FUceVAd5gjabeszRziRNd.png" data-mce-style="aspect-ratio: 16/9; object-position: 50% 20%;"><figcaption class="body-normal text-gray-500 mt-2">43 yrs Down from 105kg to 97kg (pictured)</figcaption></figure><h3>Why Is It So Hard to Lose Weight After 40?</h3>When people talk about weight loss getting “harder” with age, what they’re really noticing is a reduced calorie burn. This can be due to a combination of factors, like a slowing metabolism and a dip in muscle mass. But the basic principle remains the same: if you consume fewer calories than you burn, you’ll lose weight. It’s the details that require a bit more attention at this age.For effective fat loss over 40, it’s critical to start with a calorie deficit that isn’t too extreme—think of it as gently nudging your body in the right direction rather than shocking it. Track your food intake for a week to understand your baseline, then adjust gradually. You’ll likely see that consistency beats intensity every time. If you’re unsure how to start, **[our personal training services](https://brettsizeland.com/personal-training-2)** offer guidance to ensure your calorie intake aligns with realistic goals.<h3>Why Macros Matter More After 40</h3>Now, let’s talk about macros. <blockquote>Protein becomes your best friend in your 40s, especially if you want to hold onto (or build) muscle. </blockquote>Think of protein as the foundation for muscle retention, which in turn supports a higher metabolic rate. Aim for around 1.6 to 2.2 grams of protein per kilogram of body weight daily to support muscle and manage hunger effectively. Protein helps you stay full longer, reducing the urge to snack and keeping your calorie intake in check.Fat and carbs also have their place but are more individualised based on your energy needs. Fat supports hormone health, which can be increasingly important with age. Carbs, meanwhile, provide fuel, especially for strength training. By balancing your macros effectively, you can fuel your workouts, support recovery, and keep cravings under control. <a data-mce-href="https://1bxw19u0v0p.typeform.com/to/FXOaimQY" href="https://1bxw19u0v0p.typeform.com/to/FXOaimQY">You can use this online calculator to work out your calories and macros</a> It can help tailor your macros to your needs and lifestyle, setting you up for success.<h3>&nbsp;Big Ticket Strategies for Fat Loss and Muscle Retention</h3>The beauty of training over 40 is that you don’t need fancy equipment or endless exercises—just a focus on the basics that deliver results. Big compound movements like squats, deadlifts, and bench presses allow you to work multiple muscle groups and burn more calories in less time. <blockquote>Strength training not only supports muscle retention but also keeps your metabolism more active, helping you burn calories even at rest.</blockquote>Consistency is king. Two to three strength sessions per week, paired with a calorie-conscious diet, is more effective than extreme diets or marathon cardio sessions. And yes, while cardio can be a useful tool for increasing calorie burn, it’s not the cornerstone of fat loss at this stage. The real benefits come from maintaining (and even building) lean muscle.&nbsp;<figure id="figure-v7sx5xj9xsm33l0pmv"><img id="v7sx5xj9xsm33l0pmv" src="https://cdn.durable.co/blocks/12nOEYQANjOE5gReKT7c5NI2ZYZhzOcGMPRTg3hO139iHpdsVSwhmlxeqmnD9JuF.png" alt="Happy family relaxing in the park" title="Happy family relaxing in the park" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="One Client's Fat Loss Journey. Over 40, 2 kids, and over 10kg in 12 weeks" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/12nOEYQANjOE5gReKT7c5NI2ZYZhzOcGMPRTg3hO139iHpdsVSwhmlxeqmnD9JuF.png" data-mce-style="aspect-ratio: 16/9; object-position: center center;"><figcaption class="body-normal text-gray-500 mt-2">One Client's Fat Loss Journey. Over 40, 2 kids, and over 10kg in 12 weeks</figcaption></figure><h3>&nbsp;Is Weight Loss Slower in Your 40s?</h3>In many cases, yes—but “slower” doesn’t mean “impossible.” By focusing on calorie intake, macros, and efficient strength-based routines, weight loss in your 40s is not only achievable but can also be more sustainable than the quick fixes of the past. Adjust your mindset to see this as a long-term approach that supports health and vitality, rather than a quick drop on the scale.In the end, getting leaner over 40 isn’t about reinventing the wheel; it’s about sticking to proven methods that yield results. With a bit of patience, consistent effort, and the right guidance, your 40s can be a time of powerful, lasting transformation.

Losing Body Fat Over 40: Is It Really Harder?

For busy parents, finding time to hit the gym and focus on fitness can seem almost impossible. However, if you’re aiming to get strong in the shortest time possible, you don’t need complicated routines or tons of equipment—just a barbell, some plates, and a structured plan. Here’s how you can efficiently build strength, even with a packed schedule.<h3>How Long Does It Take for a 40-Year-Old to Get in Shape?</h3> When it comes to fitness over 40, results depend on consistency and a focused approach. While there’s no set timeline, many people start noticing increased strength and endurance within a few weeks. With regular training, most can see significant changes in 8 to 12 weeks. Age isn’t a barrier here, but it’s crucial to adopt a routine that optimises both time and recovery. If you’re looking for guidance tailored to your lifestyle, <a data-mce-href="https://1bxw19u0v0p.typeform.com/to/Et6O65VP" href="https://1bxw19u0v0p.typeform.com/to/Et6O65VP">online coaching</a> can help you design a plan that fits seamlessly into your life.<h3>Can a 40-Year-Old Build Muscle?</h3> Yes, absolutely! Building muscle after 40 is not only possible, but it’s also highly beneficial for health and energy levels. Training with a barbell is especially effective for muscle growth because compound exercises like squats, deadlifts, and presses activate multiple muscle groups at once. This approach is ideal for parents, as you get more results in less time. For a structured, results-driven plan, My <a data-mce-href="https://brettsizeland.com/the-strongdad-program/launchpad" href="https://brettsizeland.com/the-strongdad-program/launchpad">StrongDad Program</a> offers guidance on efficient strength-building routines for busy dads, making it easier to work out around family and other commitments.<h3>Is It Possible to Get in Shape After 40?</h3>Getting in shape after 40 is absolutely achievable, though it may take a bit more time and care to see results compared to younger years. Strength training with a barbell is especially effective for long-lasting gains, but recovery is crucial-older lifters often benefit from prioritising rest, nutrition, and mobility to prevent injury and support muscle growth. For busy parents, time efficiency is key. Barbell-based workouts allow you to build strength, balance, and muscle mass with just a few sessions per week. By focusing on core lifts like the bench press, deadlift, and squat, you can achieve solid progress without spending hours in the gym. I've seen great gains in lifters over 40 who commit to a sustainable, well-structured plan.&nbsp;<h2>Really? Just a Barbell?</h2> Yes, a barbell alone can deliver serious strength gains.Working with a barbell allows for progressive overload, meaning you can gradually increase the weight over time, which is essential for continuous strength gains. If you’re a parent, these core lifts can be completed in as little as 30-45 minutes, 2-3 times a week, leaving you more time for family while still hitting your fitness targets.<blockquote> If you’re a busy parent over 40, barbell training can be a game-changer, offering an effective way to get strong without a huge time commitment. </blockquote>With the right approach, you can make substantial progress even with a few short workouts each week. For a plan designed with your needs in mind, check out The StrongDad Program or visit my online coaching page for more information on how to get started.

Get Strong Fast: Barbell Training for Busy Parents

I want to dive into a powerful training method that can help you elevate your maximal strength to new heights: banded sprints. As an ASCC coach, I always emphasised evidence-based practices, and banded sprints have proven to be an effective tool in the pursuit of greater strength gains.<figure id="figure-bqmep467clm7cy5tl"><img id="bqmep467clm7cy5tl" src="https://cdn.durable.co/blocks/24B2PYcpEKzxGdyCitKczMmsMY12fd05gfIeO5Z80YubjXIM5Xp9KKo3dkvNRFim.jpg" alt="" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center center;" data-corners="no-rounded" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-mce-src="https://cdn.durable.co/blocks/24B2PYcpEKzxGdyCitKczMmsMY12fd05gfIeO5Z80YubjXIM5Xp9KKo3dkvNRFim.jpg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure> <h3>The Challenge of Banded Sprints</h3>First things first, let's address the elephant in the room. Banded sprints are tough. They push your limits and demand a great deal of effort and determination. This makes them an excellent choice for those who are serious about maximizing their strength gains.So, why are banded sprints so challenging? To answer this, let's turn to some fundamental physics principles: Newton's second law and the power equation.<h3>F=MA: Unpacking the Force Equation</h3>In the world of physics, we often use the equation F=MA, where F represents force, M stands for mass, and A is acceleration. This equation helps us understand how force is generated when an object is accelerated.In banded sprints, the resistance bands add an external force that opposes your acceleration. This force constantly increases as you sprint faster, creating a continuous battle between your explosive power and the resistance. The result? Your muscles must generate more force to overcome this resistance, leading to significant improvements in maximal strength.<figure id="figure-1hv3qa446clm7d25ft"><iframe id="1hv3qa446clm7d25ft" src="https://www.youtube.com/embed/kW3mLx54b5M" class="w-full bg-gray-100 " style="aspect-ratio: 16/9;" allowfullscreen="" data-url="https://www.youtube.com/watch?v=kW3mLx54b5M" data-corners="no-rounded" data-mce-src="https://www.youtube.com/embed/kW3mLx54b5M" data-mce-style="aspect-ratio: 16/9;"></iframe></figure> <h3>P=FV: Power and Velocity Relationship</h3>Now, let's bring in another critical equation, P=FV, where P represents power, F is force (as we discussed earlier), and V is velocity. This equation helps us grasp the relationship between power and velocity.When you perform banded sprints, the added resistance from the bands not only increases the force you need to generate but also challenges your sprinting velocity. As a result, you need to apply more power to maintain your speed, leading to an enhanced power output.<h3>Beyond Adding Weight: The Importance of Rate of Force Development (RFD)</h3>Now, here's the key takeaway: simply adding more weight to your lifts will only get you so far in developing maximal strength. While increasing resistance is crucial, understanding the concept of Rate of Force Development (RFD) is equally important.<figure id="figure-kpndcnkdcalm7d60r9"><iframe id="kpndcnkdcalm7d60r9" src="https://www.youtube.com/embed/Vr7ZQ4hvS4o" class="w-full bg-gray-100 " style="aspect-ratio: 16/9;" allowfullscreen="" data-url="https://www.youtube.com/watch?v=Vr7ZQ4hvS4o" data-corners="no-rounded" data-mce-src="https://www.youtube.com/embed/Vr7ZQ4hvS4o" data-mce-style="aspect-ratio: 16/9;"></iframe></figure> RFD is the ability to generate maximal force in a minimal amount of time. Banded sprints place a unique demand on your muscles and neuromuscular system to produce force rapidly. This quality is essential for sports and activities that require explosive power, like sprinting, jumping, and lifting heavy weights.By incorporating banded sprints into your training routine, you not only increase the resistance and force production but also work on your RFD. This translates into improved maximal strength that can be applied in various athletic endeavors.<figure id="figure-w63eo3v745lm7d3j6u"><iframe id="w63eo3v745lm7d3j6u" src="https://www.youtube.com/embed/Gt7MKIE0YLQ" class="w-full bg-gray-100 " style="aspect-ratio: 16/9;" allowfullscreen="" data-url="https://www.youtube.com/watch?v=Gt7MKIE0YLQ" data-corners="no-rounded" data-mce-src="https://www.youtube.com/embed/Gt7MKIE0YLQ" data-mce-style="aspect-ratio: 16/9;"></iframe></figure> <h3>The Simplicity of Banded Sprints</h3>One of the great things about banded sprints is their simplicity. Unlike some advanced strength training exercises that require specialized equipment or complex techniques, banded sprints are easy to set up and perform.Here's what you need:1. Resistance Bands: You can find resistance bands at most fitness stores, and they come in various resistance levels. These bands are not only affordable but also incredibly versatile. They're a fantastic investment for anyone looking to elevate their fitness game.2. Open Space: All you need is a flat, open area to perform banded sprints. Whether it's your local park, a nearby track, or even your backyard, you can find a suitable spot without the need for an expensive gym membership or specialised equipment.3. Proper Technique: The technique for banded sprints is relatively straightforward. You attach the resistance band securely to a fixed anchor point (like a fence, post, or sturdy tree or even get a training partner to hold it), slip it around your waist, and sprint while maintaining proper form. There's no need for extensive training or coaching to get started.<h3>Cost-Effective and Accessible</h3>In a fitness world where some equipment and training methods can be financially burdensome, banded sprints offer an affordable and accessible alternative. Resistance bands are budget-friendly, and they can last a long time with proper care.Moreover, since you don't need access to a gym or expensive machines, you can perform banded sprints practically anywhere and anytime. This accessibility makes them a great option for individuals looking to improve their maximal strength without breaking the bank or being restricted by gym hours.<h3>So banded sprints for all!?</h3>In summary, banded sprints are a highly effective tool for developing maximal strength. They challenge your muscles, enhance your force production, and improve your power output. Moreover, they go beyond the simple addition of weight by addressing the critical aspect of Rate of Force Development (RFD).Obviously you need to be careful not to overload the resistance and its difficult to measure exaclty how much force you are producing or working against, BUT... It's a new and unique way to get outside and add something to your training.&nbsp;So, if you're looking to take your strength to the next level, consider incorporating banded sprints into your training regimen. Remember to start with appropriate resistance levels, gradually progress, and always prioritize proper form to minimise the risk of injury.Embrace the challenge of banded sprints, and watch your maximal strength soar to new heights. Stay dedicated, stay strong, and keep pushing your limits!

Build with Band Sprints

Balancing fitness goals with parenting responsibilities can be challenging for any dad, but when you’re raising children with additional needs, the journey often requires a unique level of flexibility, patience, and resilience. As a dad of twin boys on the autism spectrum, I understand these frustrations deeply. My boys are now eight, and over the years, I’ve navigated countless challenges to find a routine that balances my own health with the demands of family life. Here’s how you can optimise your gym training time while ensuring you’re present and available for your family.<h3>How to Exercise as a Working Dad</h3><img id="p2uhti7hyom33gr8cz" src="https://cdn.durable.co/blocks/8fB5YL8pAShV3D8GQBsg7clcexOspI99nwP2Ebk5pavAnoCdHhZr5ZZuGalT7h6X.png" alt="man folded arms" title="man folded arms" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl selected" style="aspect-ratio: 1/1; object-position: 15% 25%;" data-corners="large" data-aspect="1:1" data-caption="I wasn't always this happy with my training..." data-positionx="15%" data-positiony="25%" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/8fB5YL8pAShV3D8GQBsg7clcexOspI99nwP2Ebk5pavAnoCdHhZr5ZZuGalT7h6X.png" data-mce-style="aspect-ratio: 1/1; object-position: 15% 25%;" data-mce-selected="1">The question of how to fit in regular workouts as a working dad is all too familiar. Between work and home life, the hours in the day can feel incredibly limited. My advice? Approach exercise as a necessity, not an indulgence. <a data-mce-href="https://specialkids.company/blogs/latest-news/how-do-special-needs-dads-cope?srsltid=AfmBOoo0J_CXvKv1HYTZfbwJeEJuRCZY7TlRuGyJeqz7a93tK2wq0Qc_" href="https://specialkids.company/blogs/latest-news/how-do-special-needs-dads-cope?srsltid=AfmBOoo0J_CXvKv1HYTZfbwJeEJuRCZY7TlRuGyJeqz7a93tK2wq0Qc_">It’s important not just for your physical health but for the mental resilience needed to support your children effectively</a>. <a data-mce-href="https://brettsizeland.com/the-strongdad-program/launchpad" href="https://brettsizeland.com/the-strongdad-program/launchpad" target="_blank" rel="noopener">The StrongDad Program</a> offers structured, time-efficient workouts specifically designed for busy fathers like us. These routines allow you to focus on core areas in shorter bursts, making it feasible to maintain fitness without taking away from family time.Planning your workouts at the start of each week and setting them as non-negotiable can be game-changing. This small shift in mindset helps you stay consistent, even on the most challenging days.<h3>How Do You Fit in Exercise When Working Full-Time with Kids?</h3> It’s not easy, especially with kids who may need more structured support and attention. My strategy has always been to build flexibility into my schedule. Early mornings and late evenings are prime times for workouts because my boys are either asleep or winding down, which means fewer interruptions.If a full-length session isn’t feasible, split your workouts into shorter blocks throughout the day. For instance, a 15-minute cardio session before work and a strength routine after dinner can be just as effective as a single long workout. If you need extra guidance or support, <a data-mce-href="https://brettsizeland.com/" href="https://brettsizeland.com/" target="_blank" rel="noopener">online coaching</a> can be incredibly useful, helping you to make the most of the time you do have and keeping you on track.<blockquote>I've got 300+ workouts all categorised by equipment and time available. <a href="https://1bxw19u0v0p.typeform.com/to/d2nYAglj" data-mce-href="https://1bxw19u0v0p.typeform.com/to/d2nYAglj">Just click the here</a>&nbsp;</blockquote><figure id="figure-lf2ikp5ce8m33hao7q" class=""><img id="lf2ikp5ce8m33hao7q" src="https://cdn.durable.co/blocks/16PFcnyawO5cwvjn7PDIYsFnu93BHg4SAo465qgomWeWKYVvU5pmcWhy6gUjNLu6.png" alt="Friends hiking through the hills of Los Angeles" title="Friends hiking through the hills of Los Angeles" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: undefined undefined;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/16PFcnyawO5cwvjn7PDIYsFnu93BHg4SAo465qgomWeWKYVvU5pmcWhy6gUjNLu6.png" data-mce-style="aspect-ratio: 16/9; object-position: undefined undefined;"></figure><h3>How to Find Time to Exercise with 2 Kids</h3> Managing time effectively is key, especially with two kids. Here are some strategies that have worked well for me:Set Up a Home Gym: If getting to the gym isn’t always practical, consider setting up a small workout space at home. Basic equipment like resistance bands, dumbbells, or kettlebells allows for a solid workout without leaving the house. My boys have gotten used to seeing me exercise, and sometimes they even join in—creating a family-friendly atmosphere around fitness.<figure id="figure-d9lrdyzfdzm33h0kqe"><img id="d9lrdyzfdzm33h0kqe" src="https://cdn.durable.co/covers/9QDffCvZYrIJYwRrF6clOdzcsshAE6yAaEkVLgtrmdpFNX5Y3dqQeeFqkIbcsCXQ.png" alt="home gym" title="home gym" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="My home gym built in my garage - A lifesaver " data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/covers/9QDffCvZYrIJYwRrF6clOdzcsshAE6yAaEkVLgtrmdpFNX5Y3dqQeeFqkIbcsCXQ.png" data-mce-style="aspect-ratio: 16/9; object-position: center center;"><figcaption class="body-normal text-gray-500 mt-2">My home gym built in my garage - A lifesaver</figcaption></figure> Combine Family Activities with Exercise: Physical activities like hiking, cycling, or even a walk in the park can give you both a workout and quality time with your children. This approach is a win-win for everyone involved. Prioritise High-Intensity Workouts: High-Intensity Interval Training (HIIT) can be completed in under 30 minutes and provides a challenging, effective workout. These short, intense sessions are perfect for busy dads, letting you achieve meaningful results in minimal time. I advise using kettlebells if time and space is tight.&nbsp;<h3>How to Go to the Gym When You Have a Toddler</h3> Getting to the gym with young children in tow, particularly toddlers, can be a big hurdle. Here are some strategies that have worked for me:Schedule Workouts Around Your Children’s Routines: If your kids have consistent routines, such as regular nap or school times, use these windows for a workout. I often scheduled my workouts during quiet periods in my boys’ day, which allowed me to focus without too many distractions. Look for Gyms with Childcare: Some gyms offer childcare services, giving you peace of mind while you work out. Check with your local gym to see if this option is available. Build Family Exercise Habits: When possible, consider finding family-friendly gyms that allow children to safely play while you exercise. This can help normalise fitness as a family habit and serve as a positive example for your kids. Many smaller independent gyms may allow you to bring your kids.&nbsp;Join a 24-Hour Gym: As mental as this sounds... Hear me out...&nbsp;I was often awake for hours trying to get the boys back to sleep. Often at 2 or 3am. By that point I was stressed and awake. Often I would slip into my gym gear and go to my local club that had 24hr access. Not Ideal I know, but an option if it works for you.&nbsp;<h3> Staying Consistent and Motivated</h3> Consistency is the cornerstone of any fitness journey, especially when balancing it with the unique needs of your children. When your days are full of responsibilities, it’s easy to let exercise fall by the wayside. Programmes like The <a data-mce-href="https://brettsizeland.com/the-strongdad-program/launchpad" href="https://brettsizeland.com/the-strongdad-program/launchpad">StrongDad Program</a> are designed to fit seamlessly into a dad’s life, offering structured routines that maximise efficiency.Remember, even if your workouts don’t look traditional or take place in a gym every time, the important thing is sticking to a regular pattern. Balancing family and fitness as a dad of children with additional needs isn’t always easy, but with planning, a bit of creativity, and the right support, you can ensure your health remains a priority—benefiting both you and your family.

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