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Leigh

@leighbaw

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🥋 𝙱𝙹𝙹 𝙰𝚝𝚑𝚕𝚎𝚝𝚎
💪 𝙿𝚎𝚛𝚜𝚘𝚗𝚊𝚕 𝚃𝚛𝚊𝚒𝚗𝚎𝚛 & 𝙾𝚗𝚕𝚒𝚗𝚎 𝙲𝚘𝚊𝚌𝚑
📩 𝙳𝙼 𝚝𝚘 𝚠𝚘𝚛𝚔 𝚝𝚘𝚐𝚎𝚝𝚑𝚎𝚛

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Why I gave up bodybuilding?

Never thought I’d go from bodybuilding to this..
And now here we are😂

Make sure to follow along! Its going to be a banger🤝 by @leighbaw

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2 months ago

Struggling with grip strength?🤝

These 4 exercises have helped me a ton, and I add them to my workouts every week:

Plate pinch walks: 3 x 30s (walking makes it harder)
Flexed-arm hangs: 3 x 30-45s
Farmer’s walks: 3 x 30-45s
Kettlebell switches: 3 x 10-12 each arm

Tag a training partner who needs stronger grip 👇 by @leighbaw

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13 hours ago

Something different. by @leighbaw

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2 days ago

At my heaviest when I was bodybuilding, I was 106kg.

Fast forward 8 months and I’ve competed 2 times.. 92kg category then the 85kg category, which is quite a jump in itself.

So when I talk to clients about putting on size or cutting weight, I can confidently say: been there, done that, got multiple (sized) t-shirts.

I wouldn’t change the journey for the world.

These days I sit around 88kg-90kg, give or take, and that weight suits me perfectly. I can lift (almost) as much as I did before, I feel so much healthier, happier and move so much better & I’m fine with that.

There’s more to fitness than being one-dimensional. As we get older, being able to move well matters just as much as how we look, if not more. And if you train hard enough, looking good is usually a by-product of performance training anyway.

Key takeaways from my journey:
 - Focused, dialled-in effort in one area can transfer to others. - It’s easier to maintain a good build when you have strong foundations. - Build the foundation first, then hone in on specific goals. - Goals change, and so do your physical attributes.

The important thing is you make sure you actually enjoy the process along the way, if not, why bother? by @leighbaw

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3 days ago

Simple, effective, perfect for grapplers.

It covers all the basic movements, and transfers over very well to grappling.

The session:

Medicine ball slams
Pyro push-ups
Deadlifts
Overhead press
Bent over rows
Lat pull-downs

2-3 sets per exercise
8-10 reps ( leave two reps in the tank )

Just the basics done properly , which will make you ALOT stronger on the mats.

Save this for your next session! 📌 by @leighbaw

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4 days ago

Fuel for ADCC Madrid 🇪🇸 (-91kg category)

This is what I’m eating as I get ready for my next competition. Straight forward and very easy to make 🤝

Counting calories is my coach’s job, I just follow the plan, but if I had to give you an estimate, it would be 2300-2400 calories a day ( we are 1 week out by the way )

And as you can see, no zero carb nonsense here..

Hope you find this helpful 🙌 Save this post for whenever you need quick and easy carb meals :) by @leighbaw

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4 days ago

Move fast.
Power is force produced quickly, and takedowns and scrambles reward it.

Lift heavy.
Max strength raises your ceiling for everything else.
Train with purpose. Every set should have a job on the mat, not just chase a pump.

Build strength and capacity. Strength is how much force you can produce.

Capacity is how many times you can repeat it.

Train to perform. 🤝 by @leighbaw

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5 days ago

You don’t win on competition day.
You earn it long before you step on the mats.

The goal isn’t to leave every training session completely destroyed.

It’s to show up consistently,
Do the work,
Recover,
Adapt,
And come back slightly better every session.

For combat athletes, strength & conditioning should make you better at your sport, not just better in the gym.

More strength.
More power.
Better conditioning.
More resilience.

You don’t need to do everything.

You need to do the right things consistently.

Because when competition day comes, confidence comes from knowing you’ve already put the work in.

Want to train like a grappler, not a bodybuilder? Follow along. ← by @leighbaw

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6 days ago

1. Going 100% from the start
From the very first exchange, I was trying to go full speed. Not everything needs to be 100% straight away. Learning to pace yourself and pick your moments saves a huge amount of energy.

2. Holding my breath
I was so tense that I’d hold my breath at the beginning of almost every exchange/ scrambles, takedowns, hand fighting, everything.

I learnt the hard way… learn to breathe under tension.

3. Poor positional efficiency
I was using all my strength to maintain positions that could have been held with much less effort through better technique.

Strength is useful, but wasting energy fighting positions is exhausting.

Which one were you guilty of?😂👇🏻 by @leighbaw

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8 days ago

The ultimate goal😂🤝 by @leighbaw

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8 days ago

What a pleasure it is, with the best team🤝 by @leighbaw

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10 days ago

Two different chapters.

16kg difference.

Current weekly split:

2 gym sessions.
1-2 zone 2 cardio sessions.
1 cardio session on the rowing machine.
4 BJJ sessions.

What does your weekly split look like?
Let me know in the comments below👇🏻 by @leighbaw

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11 days ago