Instagram story viewer> @mhsc.training> Posts

Mikey Henry Strength & Conditioning

@mhsc.training

612

followers

716

following

💻 - Online Programming
🏋🏽‍♂️- 1-2-1 Coaching
🏠- Based @fitboxtrain

POSTS STORIES REELS TAGGED

🟡⚫️MORE THAN TRAINING⚫️🟡

Let me introduce you to this legend. 18 months ago I was introduced to Aiden Bond. I had the most simple of briefs. “He enjoys hitting things”. Upon hearing that I wondered whether or not I would be meeting someone who had anger issues or if I had someone with to much energy. What I can say in terms of such a simple brief, is don’t judge a book by a cover.

I was lucky enough to meet a very smart, talented and teachable young man.

I learned that Aiden was a talented musician, able to play multiple instruments and also able to read and understand music, and a rock enthusiast.

Aiden was always going to be good to work with as he wanted to learn how to box, and with how he understands music it was a case of creating a physical rhythm in which he could develop at his rate.

Here we are 18 months later, and as he enters year 11 at high school, the young lad I met has become a young man. He’s fitter and stronger than when we started, he hits harder and talks more. I’ve seen the confidence grow in him, not only in his gloves when he connects with me but how he walks into the gym with his shoulders back and his head high.

Aiden is proof that as Personal Trainers at FBX we are more than a barbell, we are more than a pull-up and a 10km run. We are able to work with individuals to help them grow personally.

I train Aiden weekly, and I look forward to that session probably just as much as he does. Boxing has a way of binding you, the respect you have for one another when your eyes connect before the first bell, is just as impactful as the first connecting strike. I look forward to watching this young man become a senior with the continued growth in confidence he’s always showcased.

#PT #boxing #buckshawvillage #fbx taken in FitBox Buckshaw Village by @mhsc.training

39

3

a month ago

🟡⚫️BE STRONG AND RUN LONG⚫️🟡

What if I told you there is a programme that can get you to build strength whilst also giving you the endurance to run an ultra marathon.

The proof is at the beginning of July, I made the decision to complete the @247represent Backyard Ultra. My team mate @joshhhhsmith joked that if I was able to complete this I could promote a ‘Couch to Ultra’ programme. The truth is I’m hardly coming from couch level.

So let’s break it down and tell you how I completed this:

💥 STRENGTH

My non-negotiable work. Deadlift, Squat, Bench and Shoulder Press. Let me tell you this, if you find this stuff boring, no one asked for your opinion. If you find this stuff boring the truth is you’re not going to be strong enough. These key 4 movements are the foundation cornerstones. I prefer to RDL and Box Squat as variants but these sessions must be done.

💥 ERG CONDITIONING

Once a week I pay a visit to a dark place. The key word here is long, I don’t define this session by speed, distance, or rounds. It’s duration. A minimum of 50:00 of ERG based conditioning, rowing, skiing, cycling, jumps, burpees, dumbbells, kettlebells and gymnastics. Nothing technical, just specifically selected formulas that test you.

💥 RUNNING

So here is the obvious, however not as obvious as you may think. So I’m running an Ultra, that means I need to do a lot of running right? Wrong! I ran twice a week. Here is the twist though, I ran with purpose. My first run was a 5km, as hard as possible. I ran a 25:16. The next day I ran the same 5km in 23:12. I then ran it again the following week and hit another 23. The next run was 11.6km and I ran 53:10. I ran hard and against the clock. Not to run for fun. I ran 13km in 72 in my sauna suit. The next week I ran 16.5km in the morning, 11.5km in the evening and then another 10km the next day. All inside my targets. My next run was the 60km Ultra.

💥 THE TRUTH

The truth is my programme isn’t a running programme, neither is it a power lifting programme. My programme is a ‘prepared for anything’ programme.

If you’re trying to get stronger, run longer or simply be better prepared to do taken in FitBox Buckshaw Village by @mhsc.training

29

5

2 months ago

🟡⚫️THE IMPORTANCE OF MINDSET⚫️🟡

How would you feel if you found out there were 2 versions of yourself living within your body. The first version being the positive, strong, progressive and focused version and the second being negative, weak, defeatist, and lazy. Which one would you prefer to be? Sounds pretty obvious doesn’t it? Reality though suggests different because just look around, how many strong and positive influences live in your life? Let’s explore this a little deeper.

💥BEING MOTIVATED

This phrase irritates me massively, being motivated has nothing to do with mindset, having a strong mindset doesn’t require any motivation. That’s because even when you aren’t motivated in the slightest, your mindset can still keep you accountable. It’s funny how being motivated for some can only last as long as an idea or until something hard challenges them. Motivation is a weak excuse for failing and an even weaker call to action so don’t ever rely on motivation.

💥ACCEPTANCE

Why is it for most over 40’s reaching a certain age allows for excuses that mean nothing. Having kids is not a reason to be overweight, having a phantom injury or having weakness pain is not a reason to become lazy, having a hobby to stay ‘active’ is not a transfer for intensity. So many over 40’s accept weak options instead of staying tough and hard and giving you what your skeleton actually requires to stay alive.

💥VICTIM OF FEAR

I see to many people becoming victims of fear, this year alone I’ve seen numerous cowardly posts of people dreading the fitness competitions they signed up for, crying before the marathon that they’ve raised money for and so on. They say the opposite of fear is excitement yet the emotions feel the same. The same sweaty palms, raised heartbeat, and adrenaline rush. Why is it the self talk then is so pathetic?

Now go back to how I started this. Mindset is about choices, starting with which version of yourself you wish to be. Stop being the person that sets the alarm then turns it off. That’s your first quit of the day. That habit will continue. If you set the alarm be ready to seize the day. taken in FitBox Buckshaw Village by @mhsc.training

8

2

3 months ago

🟡⚫️MISSION 247 (2026)⚫️🟡

In 2025, I watched the first @247represent backyard ultra take place in Rivington, and said straight away that I fancied some of that. The intensity of such a challenge lit a fire within me that just didn’t go away.

I think it’s fair to say that I’m no runner, I don’t pretend to be one and neither do I envisage becoming one. What I do have within me however is a mindset that I can complete any challenge that I’m presented with. The key here was to build a team. I knew I needed engines, brains and will power similar to my own. This team had to have a ‘no quit’ attitude about itself.

I’m lucky to have been able to call upon all of the following:

@sheaps18
@joshhhhsmith
@lukecheshire1
@matthunt496
@nicole_hunt24 - Chief Support

We had the backing of @teamfbx and our place was in the mix of the 40 selected teams.

What awaited was nothing short of brutal, by all means this wasn’t the hardest challenge I feel I’ve faced but by god outside of the military this was one of the harshest tests I’ve been involved in for sure.

60km of running (5km on the hour every hour x12)
95km of Ski-ERG
2500m of elevation

The first 2km included what I’d say was a solid 1.5km steep climb, the last km another steep all the way up climb to the finish. This test was designed to break you, not celebrate you. This wasn’t designed to see who could run the fastest 5km, it was designed to see who was willing to stick it out.

Of the 200 athletes who took part, I’m proud to have completed every single km, to have worked every round of ski and most importantly to have led a team of warriors around this testing, nasty, harsh environment.

We stood together as FBX and we came out winners, each and everyone one of us. Congratulations to the guys from @phaseseven7 and @marchon who stood on the podium as Champions, but also to all who took part.

We all came for a mission, and we all left having completed it.

24.7.(27) we’ll be back.

🫡 taken in Holme Styes by @mhsc.training

52

3

3 months ago

🟡⚫️WHAT DOES CONSISTENCY LOOK LIKE⚫️🟡

Consistency, this is a word that’s thrown around a lot. Consistency looks like many things to many different people and I’d like to use this post to help people feel better about what they are trying to achieve.

Many of us feel like we struggle for time, and in that simple statement avoid any form of activity. So if you struggle for time but you’re able to go to a 0600 spin class on Monday mornings (every week), eat the same breakfast and get to bed by 2200 every day. You’d already be consistent in 3 things. That’s the same for the aspiring athlete who ensures they run every morning before 0600 and go to the gym 3 evenings per week, and hit their protein macros. So let’s look at some key points to help with consistency.

💥 FOCUS ON THE BASICS

I always ensure to focus on 4 key moves and components a week. Bench, Press, Legs and CV. Every week without fail I’ll at least complete all of these days. If I do nothing else I’ll have completed all of my physical tasks.

💥 SLEEP

8 hours of sleep per night, minimum. I must get to bed for 2100 if I’ve to be up at 0500. The rule of 8 is a key tool.

💥 PROTEIN

Don’t be consumed by calories, consistent nutrition comes from being fuller for longer. Focus on a 2:1 gram to kg ratio. You’ll eat cleaner and be fuller for longer. You’ll also eat better food and your body will thank you for it.

💥PROGRESS PICTURES

Take pictures of yourself, being consistent will make you query your progress. Seeing your progress will make you want to remain consistent because it works.

Ultimately the key to consistency is simplicity and acknowledgment. You can’t workout randomly and expect any physical changes and this is the same with nutrition, one good meal won’t excuse 6 convenience meals.

Set manageable targets and stick to them, then increase them when you start seeing the results.

#PT #fitbox #fitness #consistency taken in FitBox Buckshaw Village by @mhsc.training

55

7

5 months ago

🟡⚫️SHOULD YOU TRAIN WHEN ON HOLIDAY⚫️🟡

We are vastly approaching the time when we jet off on our summer holidays and a question I get asked on numerous occasions is ‘should I train when I go on holiday?’

Ultimately there are many answers to this question and none of them are really wrong, however it’s the approach we should most consider. So let’s look at it a little deeper.

💥ROUTINE

If you train regularly at home, say 4-5 sessions per week, training is definitely a huge part of your lifestyle. I would ask yourself why would you want to stop training for a week or two when you still have the opportunity to workout. Staying in routine will certainly make it easier to get back to normal when you return home.

💥 INTENSITY

Now this one is important. No matter what your body and mind need a chance to recover from our normal daily rigours. You can’t be 100% in, 365 days a year. That just promotes sickness so when on holiday you should definitely think of lowering the intensity.

💥 PROGRAMMING

Programming provides structure and whilst at home a programme may take up to 2 hours a day to complete. My suggestion if following a holiday programme is seek to compress the work into full body or cardio parts and be done inside 1 hour.

💥 GUILT

We’ve all probably felt this, especially if staying at an all-inclusive. My advice is, you’re not really going to lose a years worth of progress in 2 weeks. Don’t get me wrong you don’t need the 1000 beer just because the pool side bar is open, neither do you need 3 course at every meal. However enjoy your holiday as you’ve earned it. Get your steps in, have a workout and have fun. You don’t need to feel guilty. Just remind yourself of what you’ve achieved and be accountable.

#PT #holidaytraining #fitbox #fitness taken in FitBox Buckshaw Village by @mhsc.training

15

1

5 months ago

🟡⚫️LIFT HEAVY VS LIFT BETTER⚫️🟡

When we are Olympic Weightlifting what is it that’s most important? Lifting more or lifting better? Let’s explore this a little?

💥 LIFTING HEAVY

Obviously in terms of lifting, the ‘heaviest’ lift determines the winner of a competition. The problem with this is very rarely will you be in a competition environment in comparison to a training environment. So grounding yourself is paramount. When training we should only ‘test’ a maximum lift in a specified window. Every 4-6 weeks should be a retest and never before that. Lifting heavy, and well comes down to percentage work. Lifting between 80%-90% allows for you to increase both power and strength and gives you more chance of hitting a new maximum, but if every session sees you trying to hit a new 1RM unfortunately you’re going to have to accept you will only fluke your way up at best or what you thought was your 1RM clearly wasn’t.

💥 LIFTING BETTER

Now this comes down to one key factor, patience. If you’re willing to be patient you’ll make progress, that I can guarantee. The process of lifting better comes down to one thing, movement. So to be better the aim is to move better. We ramp on about technique. Well good technique is a lot about repetition. You’ll be technically good or bad at something by creating habits, repetition does that. Movement however is the tool you need for refinement. In terms of mobility, don’t mistake the two. You can be hyper mobile with poor movement on the barbell. Timing and execution allow you to move into the correct position.

The video here showcases a Snatch Complex of 4 exercises:

Power Snatch
Snatch Balance
Hang Power Snatch
Overhead Squat

It takes the boys only 18 seconds to complete with around 45% of their 1RM. The movement showcased by both demonstrates strong positions both high and low. The bar path is tight and nothing is rushed.

If you feel like you’d benefit from some personal training for your Olympic Weightlifting, drop me a message and let’s get to work.

#fitbox #gym #weightlifting #pt taken in FitBox Buckshaw Village by @mhsc.training

26

1

6 months ago

🟡⚫️MORE THAN A WORKOUT - PT2⚫️🟡

💥 RESILIENCE

A famous quote of Lt Michael Murphy, “You’re never out of the fight” was said to PO Marcus Luttrell. These words were spoken as he broke the safety of his cover. What I believe he was saying was, never quit! How many times have we questioned whether or not we can or are able to complete a task, whilst we are already doing it? The art of resilience is something that should always be encouraged and practiced.

💥 CELEBRATION

Through every test and challenge there should always be a sense of reward. Even to simply acknowledge what has been achieved. We set ourselves at times unnecessary challenges. Personally I believe that through FOMO. I say that because I get sick of hearing words of dread before the start of something, the fear of being somewhere sounds to me like they are there through force. Apprehension provides negativity and doubt. Embrace the risk of failure don’t fear it. Celebrating difficulty admittedly is a skill, but the reward of achievement outweighs this 10-fold.

💥 COMMUNITY

Most importantly, Murph acknowledges the importance of community. What once started as a workout known as Body Armour completed by the man himself on deck, simply because he enjoyed it, has become a massive opportunity for people to come and celebrate every subject I’ve mentioned. For 10 years as an affiliate owner I always questioned what this term ‘community’ actually stood for. I’ve seen every form of insular selfishness showcased whilst using the term community. In only 30 months of my time at @fitboxbuckshaw I’ve seen the ‘community’ grow and develop. This year was my 3rd Murph in this incredible facility and to share the experience with the members was both humbling and emotional for me and I’m so ever grateful.

This COMMUNITY is special and I look forward to all the years ahead and the many Murph’s to come.

Come 2027, whether it’s your first Murph, a repeat or an opportunity to challenge yourself further be sure to come and get involved.

💥 MURPH 2026

#murph #fbx #fitbox #buckshaw #gym taken in FitBox Buckshaw Village by @mhsc.training

40

3

6 months ago

🟡⚫️MORE THAN A WORKOUT - PT1⚫️🟡

Have you ever partaken in an event or a session at the gym when it seems like there is a higher meaning? Have you ever aimed to complete a physical task knowing that deep down the weight, volume or time feels irrelevant to the task at hand?

Personally I believe that these moments exist and if they don’t you’re either being guided wrong or you’re simply in the wrong environment. Let’s break this down a little deeper and explore the meaning.

For as long as I can remember, Good Friday has been the day I’ve completed Murph. From collaborating with @crosstrainingclitheroe when owning CrossFit DeltaFox, to coming together on zoom alongside the @180projectuk throughout COVID. Completing this Hero always meant more than simply completing a workout.

💥 ANNUAL TEST

We don’t repeat the workouts we do in regular classes so we don’t always have the opportunity to test and measure. Progress is a measurement, and actual account of data, ensuring we have an opportunity to test, allows us to showcase quality development.

💥 COURAGE

How many times do we ‘dare’ to challenge ourselves and step up? How often do we chance an individual ‘struggle’. Daily routines may provide us with hard days at work, stress amongst friends and family, and the TV with regular bad news. The habit is to take the easy option in the rigours of every day life. Rarely do we choose to step up and challenge ourselves to the next level, rarely are we brave enough to risk discomfort. Sometimes an opportunity to showcase courage proves both empowering and rewarding.

💥 CAMARADERIE

Though we love to celebrate everyone finishing a task, after we have finished a task. Have you ever fully embraced a shared difficulty with a group? Not just a partner or a friend but an entire group? A shared suffering allows for an unbreakable bond. A trust like no other as a shared test adversity and discomfort is completed. This feeling is like no other. You aren’t feeling this on any regular day. taken in FitBox Buckshaw Village by @mhsc.training

4

2

6 months ago

🟡⚫️RESULTS BASED FITNESS⚫️🟡

One thing I ask for is patience, but the thing I’ll guarantee is results. Training requires effort and focus. One thing I can say regarding @harvey_gotts is he is prepared to give me both.

If we talk about results I’ll compare them to the iceberg theory, that 80% of them can’t be seen. This is when patience is most important. When training with myself you’re achieving, learning and adapting all of the time.

Whether your aim is to improve your health, aesthetic or performance I’ll get you where you want to go. Though admittedly I can’t wave a wand, however your dedication is the currency I need and with the patience I ask for the training I provide will get you the result you crave.

(IN THE VIDEO YOU’LL SEE HARVEY HITTING A 115KG PB IN THE CLEAN AND JERK IN ONLY 10 WEEKS OF TRAINING.) taken in FitBox Buckshaw Village by @mhsc.training

26

1

9 months ago

🟡⚫️BECOMING BETTER⚫️🟡

In October 2025, I was approached by @harvey_gotts someone who I already saw as an accomplished functional athlete. Having an elite background in Rugby League including at international level, and an impressive resumé including HYROX races and Marathons.

Harvey approached me as many athletes do within the CrossFit community to help improve his training to better prepare him to step up to ‘RX’ level events.

What Harvey didn’t realise at the time was he’s already an ‘RX’ athlete as he’d requested. I have this thought when many approach me. RX is nothing other than prescribed. A workout such as Cindy (5 pull-ups, 10 Press-ups, and 15 Air Squats) is RX if you can do it, as Harvey obviously can. What deep down he was really asking me is how can he become competitive at an RX level.

Harvey has now been working with me for just over 10 weeks. He’s thickening his armour and increasing his volume, he’s becoming more efficient in his movements and showcasing more consistency. He’s stronger, faster, more skilful, and fitter.

Ultimately, as he’s becoming more capable across broad times and modal domains, he’s achieved one key tool. He’s become BETTER!

If you’re out there wanting to get better, stop delaying and get in touch now so I can get you started on the right path right away. taken in FitBox Buckshaw Village by @mhsc.training

29

1

9 months ago

🟡⚫️COMPETITION READINESS⚫️🟡

With the new year now in full flow it’s absolutely normal to start planning ahead, within functional facilities around the world we are encouraged to step outside of the gym, and more than likely outside of our comfort zones to step onto the arena floor.

With HYROX races nearer enough every weekend in major cities around the world, fitness competitions which specialise in functional fitness ranging from CrossFit to the likes of DEKA, and ATHX the list is endless.

The question is how do you get there? Let’s dig deep into the options I suggest that can support your current training.

💥 - PERSONAL TRAINING

The most common accelerator is PT, consider what a class offers vs what an individual trainer can provide. Though classes are excellent in providing a platform and a community to train amongst, they aren’t geared towards improving you as an individual. They can’t analyse and correct you throughout the entire session and neither can they periodise the programme entirely for you. If you want to improve specifically to be competition ready, invest in 1-2-1.

💥 - ONLINE PROGRAMMING

Similarly to PT, the online option caters for your individual needs without the eyes on approach. An online programme provides you the nuts and bolts of what is expected of a competition focused athlete, you however must have the skills to put them together. What the online approach removes is the developmental approach a class provides, instead it provides you with the work needed for your current level and to take you to the next.

What you must remember is the gym is not the arena. The floor is different, the personalities, the focus, the expectation. My tip is, ‘don’t step out into the rain if you don’t want to get wet’ instead be prepared and take an umbrella so you can cope with what is coming your way.

‘Fail to prepare, prepare to fail’ taken in FitBox Buckshaw Village by @mhsc.training

17

1

9 months ago