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Nathan Gray

@ngfperformance

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Helping amateur & pro athletes train smarter for performance & longevity. Simple execution. Smart plans
WBC International Champion @ravenchapmanboxing

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by @ngfperformance

11

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a month ago

Linc getting his work in before Rugby takes over. He loves the sprint work at the end 😋

The pre-season grind is what helps you play to your best and reduces your injury risk through the season.
Just because the season starts does mean your gym sessions should stop.

If you need help re-structuring your training week and what you should be training drop me a message

#rugby #preseason #strength #conditioning by @ngfperformance

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a month ago

by @ngfperformance

3

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2 months ago

🔗 https://www.skool.com/ngf-strength-8340/about

"Contact sport S&C" gets sold as one program that covers boxing, rugby, wrestling, and football all the same way. The demands on the body couldn't be more different.

A boxer needs repeated explosive output with almost no direct collision force. A rugby player needs tissue that can absorb repeated collisions on top of repeated sprints. A wrestler needs grip and ground-based force production neither of the other two ever touch. Train them the same and you're building the wrong fighter, or the wrong forward, or the wrong wrestler.

Swipe through for the full breakdown, then tell us if your programme actually reflects your sport or just "contact sport" in general

Want more of this kind of breakdown? The Skool community link is above. Follow @ngfperformance for the next one.

#BoxingTraining #StrengthAndConditioning #CombatSports #FightCamp #MMATraining by @ngfperformance

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2 months ago

by @ngfperformance

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3 months ago

by @ngfperformance

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3 months ago

https://www.skool.com/ngf-strength-8340/about

The injuries that end boxing careers are mostly preventable. Not all of them, but the majority, and the research on where boxers get injured most points directly to areas that structured S&C addresses specifically.

Hands and wrists account for 30–40% of all boxing injuries. Shoulders, knees, and ankles make up most of the rest. Every single one of those areas is strengthened through targeted S&C work. Wrist flexor and extensor strength reduces metacarpal impact. Rotator cuff endurance and scapular stability protects the shoulder. Single-leg stability and hip control reduces knee and ankle risk.

The minimum prehab standard isn't complicated, wrist curls, reverse curls, band pull-aparts, face pulls, single-leg balance work. Ten minutes appended to existing sessions. Most fighters do none of it.

An injured fighter can't train. A fighter who can't train can't improve. Prevention is performance

Want injury prevention built into your full programme? Link above 👆

#InjuryPrevention #Boxing #Prehab #StrengthAndConditioning #athlete by @ngfperformance

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3 months ago

by @ngfperformance

3

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4 months ago

And The Omen is back 😊😊 by @ngfperformance

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4 months ago

by @ngfperformance

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4 months ago

Stay Hydrated Folks

Comment "Info" to recieve a FREE PDF

🔗 pro.everfit.io/NGFPerformance

Weight cutting is treated as a competitive strategy in boxing and combat sports.
The physiology treats it as a physiological insult and the performance and safety costs are higher than most fighters realise.

The performance data is unambiguous. Dehydration above 2% of body mass produces measurable impairments in reaction time, maximal strength, and aerobic capacity.

A fighter cutting 5–8% of body mass, which is common at amateur and professional level arrives at competition with all three of those qualities simultaneously compromised.

The rehydration period between weigh-in and competition does not always reverse this.

Research consistently shows that plasma volume, muscle glycogen, and neuromuscular function remain suppressed for up to 24 hours following severe dehydration, regardless of fluid and carbohydrate intake in the intervening period.

The brain health dimension is less discussed but equally important. Cerebrospinal fluid provides a cushioning buffer between the brain and the skull. Dehydration reduces the volume of this fluid. A fighter who has cut significant weight is neurologically more vulnerable to the rotational and linear accelerations caused by impact at the exact moment they are about to take the most head contact of their week.

The alternative is not a competitive disadvantage. A well-hydrated fighter performing at their genuine physical best is a more dangerous opponent than a drained one operating at 80%.
Walk-around weight management, training and competing within 3–4% of natural weight through year-round nutrition periodisation is the evidence-based standard.

This applies to every combat and contact sport where weight classes create an incentive to cut.

Want your weight and nutrition managed correctly within a full coaching programme? Head to the link above 👆

#WeightCutting #BoxingNutrition #AthleteSafety #EliteBoxing #boxing by @ngfperformance

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4 months ago

A little post sparring conditioning session for @ravenchapmanboxing and @rickyheavens with a slightly fresher @jamil_shep keeping them company. Light sessiin running about 70-80%.

The look on Rickys face at the end shows they love it 😋🤣
#athlete #boxing #fitness #workout #funtimes by @ngfperformance

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4 months ago