Coach Wayland | Physical Training Craftsman @WSWayland Twitter profile | Pikagi

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Coach Wayland | Physical Training Craftsman

@WSWayland

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813

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Gym Owner🔸 Consultant to @ETPI 🇪🇺 S&C Lead on @challenge_tour 🔸England 🏴󠁧󠁢󠁥󠁮󠁧󠁿 Golf S&C 🔸Trained UFC fighters 🛑BJJ Black Belt🥋. Have a go stoic.♨

Chelmsford Essex

https://t.co/5A7A26FI2I

Joined July 2010

Don't wanna be here? Send us removal request.

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@WSWayland

Coach Wayland | Physical Training Craftsman

11 months

How do I train golfers? Inside the ropes on what I'm doing with my pro golf clients. Assessment, fundamentally 4 metrics, Isometric Mid Thigh Pull, CMJ impulse, Clubhead Speed & Ball Speed. This 4 factor analysis tells me 80% of what I need to know about a golfer. No screens.

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@WSWayland

Coach Wayland | Physical Training Craftsman

3 years

The Christmas advert we really needed. Don’t stop moving.

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@WSWayland

Coach Wayland | Physical Training Craftsman

1 year

Hip flexor/core drill I’m digging that I unapologetically stole from @VernonGriffith4

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@WSWayland

Coach Wayland | Physical Training Craftsman

3 months

This is probably my FAVOURITE warmup exercise. Golf, MMA doesn’t matter. It’s called ‘the best stretch in the world’ for a reason.

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@WSWayland

Coach Wayland | Physical Training Craftsman

11 months

Bench Hip Flexor Pike Because hip flexors need love too. Can be performed tempo’d or in an elastic fashion. We cue posteriorly tilting the hips for better ROM and minimise collapsing into lumbar extension. One of my favourite core/hip flexor exercises. 2-3 sets 6-10 reps.

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@WSWayland

Coach Wayland | Physical Training Craftsman

3 months

Great way to teach the hinge. Foam Roller helps cue lats and provide a stable torso position, which beginners often lose.

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@WSWayland

Coach Wayland | Physical Training Craftsman

4 months

Single Leg Anchored Sit-ups, great for opening the hip but also training hip flexion. Great core training challenge.

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@WSWayland

Coach Wayland | Physical Training Craftsman

1 year

Normalise RDL as a main movement. The Romanian Deadlift (RDL) or Heavy Barbell Hip Hinge is a powerhouse exercise that has gained a lot of popularity among strength and conditioning coaches, powerlifters, and bodybuilders alike. This movement is often called an “athlete…

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@WSWayland

Coach Wayland | Physical Training Craftsman

9 months

Hip flexors need love too. SL anchored bench sit up.

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@WSWayland

Coach Wayland | Physical Training Craftsman

3 months

Lateral swing really helps you feel the contribution of glutes stabilising the hips against rotation, while the t-spine rotates. This is useful if you are working on separation.

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@WSWayland

Coach Wayland | Physical Training Craftsman

6 months

Open the hips, strengthen the core with seated anchored sit ups.

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@WSWayland

Coach Wayland | Physical Training Craftsman

1 year

The bar for golf fitness is so low. The players & coaches will accept anything that appeals to specificity bias. When this is what is considered acceptable practice, unquestioned. Things won’t change.

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@WSWayland

Coach Wayland | Physical Training Craftsman

2 years

Normalise RDLs as a main lift

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@WSWayland

Coach Wayland | Physical Training Craftsman

7 months

Overhead shrugs might be my favourite way to train traps, that isn't doing RDL's or pulls. It's a movement that gets away from a depressed scapula which is common in bodybuilding exercise selection. Overhead shrugs can contribute to shoulder stability, making your shoulder…

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@WSWayland

Coach Wayland | Physical Training Craftsman

9 months

Contralateral sit-up is a staple in my programs. All this means is holding load in the hand opp to the anchored foot. If you are into slings, you could argue for ant slings if you like. I like cross bracing for golf as the sport involves lateral forces and crossbody forces.

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@WSWayland

Coach Wayland | Physical Training Craftsman

1 year

Hip Flexors Need Love too

@WSWayland

Coach Wayland | Physical Training Craftsman

1 year

Hip flexor/core drill I’m digging that I unapologetically stole from @VernonGriffith4

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@WSWayland

Coach Wayland | Physical Training Craftsman

2 years

A winning session structure I picked up nearly 2 decades ago that I’ve always attributed to Bondarchuk is as follows: A) Total Body Explosive Movement B) Lower Body Movement C1) Upper Body Press C2) Upper Body Pull D) Weak Area I still use it to this day.

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@WSWayland

Coach Wayland | Physical Training Craftsman

3 months

Wall contouring adds a great constraint and forces good T-spine movement. Our recreational golfers love this one. Give it a try.

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@WSWayland

Coach Wayland | Physical Training Craftsman

3 years

For those of you bored of ring rows after you bought a suspension trainer for lockdown. Here a classic we employ often. The two up one down row.

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@WSWayland

Coach Wayland | Physical Training Craftsman

3 months

Fantastic four warmup exercises for hip and tspine. This is favourite in the locker room or hotel room after a long flight ✈️ or car trip 🚘 Squat w reach Half pigeon switches Bridge and reach 9090 into low lunge

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@WSWayland

Coach Wayland | Physical Training Craftsman

5 years

What is old is new.

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@WSWayland

Coach Wayland | Physical Training Craftsman

4 years

Pro Golfer 🏌️‍♂️- 500lb MG Hand Supported Split Squat, Band Assisted Jump, Speed Swings.

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@WSWayland

Coach Wayland | Physical Training Craftsman

2 years

Dislocated knee but still want to row? We have a solution for that. 🛹

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@WSWayland

Coach Wayland | Physical Training Craftsman

4 months

This mobilisation for Tspine which i unabashedly borrowed from @VernonGriffith4 might increasingly be one of my favourites. I’ve been using it with my golfers & it works well for a walking piece of beef jerky 🥩 like me.

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@WSWayland

Coach Wayland | Physical Training Craftsman

4 years

New favourite plank variation for those who like getting contralateral.

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@WSWayland

Coach Wayland | Physical Training Craftsman

2 years

The Ski Swing/Haltere Swing. Criminally underrated exercise, for posterior chain, often opted for its kettlebell swing cousin. Potential for greater hinge deceleration and horizontal project. Can advance to haltere style jumps if so desired.

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@WSWayland

Coach Wayland | Physical Training Craftsman

2 years

Reminder to pack your chin on RDLs

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@WSWayland

Coach Wayland | Physical Training Craftsman

11 months

The only warm-up you'll ever need. Ive toyed with many over the years, but have condensed it down into something very simple. Knee pull to chest Leg swings/Frankensteins Knee Circles Mountain Climbers Shin Box Drill It can be expanded or adapted obviously. Demo'd here by…

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@WSWayland

Coach Wayland | Physical Training Craftsman

3 years

Hip flexors need love too. Tempo hip flexor work for Bethany. These can also be loaded manually by a partner.

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@WSWayland

Coach Wayland | Physical Training Craftsman

4 years

I’ve been talking golfers down off their bosu balls with this beauty all year. #explorethecorners @VernonGriffith4

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@WSWayland

Coach Wayland | Physical Training Craftsman

4 months

Bench Hip Flexor Pikes. A favourite core exercise and hip flexion exercise. Hip flexion is a movement pattern that is often ignored. Intensifies well with tempo. Cues are to focus on posterior pelvic tilt to avoid excessive lumbar extension at the bottom.

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@WSWayland

Coach Wayland | Physical Training Craftsman

4 months

My front squat warmup. The rest is front squats.

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@WSWayland

Coach Wayland | Physical Training Craftsman

1 year

3 or 4 way band neck nods is probably the easiest way to get neck work in during rests or at the end of training sessions. It sits in a spectra of neck progressions/regressions I wrote about for @SimpliFaster

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@WSWayland

Coach Wayland | Physical Training Craftsman

1 year

I turn 40 in less than 3 weeks. Here’s a few non-negotiable I’ve found help me stay consistent, command my mental health, get stronger and keep mass despite being busy owning a gym & consulting/travelling 1. Min dosages at maximum intensity 2. Creatine everyday 3. Eccentrics…

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@WSWayland

Coach Wayland | Physical Training Craftsman

2 years

RDL rant that is too long for a reel so I’m just going to leave it here.

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@WSWayland

Coach Wayland | Physical Training Craftsman

2 months

Single leg anchored sit-up. Train hip flexion.

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@WSWayland

Coach Wayland | Physical Training Craftsman

4 months

I used to be the 20 Minute mobility guy. Now its 4-5 moves and light sets of whatever exercise I have lined up.

@WSWayland

Coach Wayland | Physical Training Craftsman

4 months

My front squat warmup. The rest is front squats.

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@WSWayland

Coach Wayland | Physical Training Craftsman

2 years

Horizontal banded work is something I’m asked about most drills just don’t feel right. Hand supported standing band hip drives seem to be the ticket 🎟

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@WSWayland

Coach Wayland | Physical Training Craftsman

3 years

RDL PSA pack your chin. I’m tired of physios, thots & even S&C coaches mangling this. Remember head position changes intent.

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@WSWayland

Coach Wayland | Physical Training Craftsman

1 year

Remember the floor press? Do you still use it? I still do, here’s some good reasons to consider it. Floor presses really allow you overload the triceps without placing undue stress on the elbows or shoulder. This is a common complaint among heavy pressers and it makes sense…

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@WSWayland

Coach Wayland | Physical Training Craftsman

1 year

S&C 🤝 Rehabilitation

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@WSWayland

Coach Wayland | Physical Training Craftsman

3 months

A well executed landmine twist might be my favourite t-spine mobility & strength drill. Demo’d here by Spanish golf pro @BorjaVirto

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@WSWayland

Coach Wayland | Physical Training Craftsman

10 months

She’s cleaning 2 x BW & your struggling to deadlift that, get to work.

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@WSWayland

Coach Wayland | Physical Training Craftsman

4 months

Staggered DB RDLs might be THE glute & hamstring exercise.

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@WSWayland

Coach Wayland | Physical Training Craftsman

5 months

Tennis physical preparation is in a constant battle with golf for how we can waste an athletes time. IG functionaltennis

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@WSWayland

Coach Wayland | Physical Training Craftsman

3 years

Normal day on physical therapy influencer pages

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@WSWayland

Coach Wayland | Physical Training Craftsman

1 year

Myotatic squats, also known as “bounce squats” or “plyometric squats”, are a variation of the traditional squat exercise that incorporates a stretch reflex. This reflex is an automatic response of your muscles to a sudden stretch, which causes them to contract more forcefully and…

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@WSWayland

Coach Wayland | Physical Training Craftsman

1 year

Train anywhere, a band and a plan. Mateusz Gradecki with banded foot on wall RDL

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@WSWayland

Coach Wayland | Physical Training Craftsman

9 months

Steph Curry does RDLs and so should you.

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@WSWayland

Coach Wayland | Physical Training Craftsman

8 months

4 for Core. 4 core exercises that are recurrent in my Golf core strength series. 1. Dummy Throw, a false throw preceded by an actual throw. Teaches core deceleration, coordination especially useful for golfers used to rotating unidirectionally. @OliviaCowan Demo's

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@WSWayland

Coach Wayland | Physical Training Craftsman

7 months

Don't be a fat PE teacher. Athletes are more likely to have better fitness scores if their coach is fit. In a study of physical educators, it was found that students scored higher on fitness tests when their teachers were perceived as fit. Kids can sense hypocrisy.

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@WSWayland

Coach Wayland | Physical Training Craftsman

3 years

What is the best squat? And why is it front squat?

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@WSWayland

Coach Wayland | Physical Training Craftsman

1 month

Injured one of your limbs? Ok You have 3 others that work just fine.

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@WSWayland

Coach Wayland | Physical Training Craftsman

4 months

The Haltere Swing - A great way to hammer hinge pattern at high speeds. Upside is you don’t have buy a single very heavy kettlebell. It hits the hamstrings harder than conventional KB swing. Grip & lat engagement are also challenged.

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@WSWayland

Coach Wayland | Physical Training Craftsman

3 years

Front Squatters The Original knees over toes guys Nobody talks about this

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@WSWayland

Coach Wayland | Physical Training Craftsman

2 years

Front Squat, Push Press, RDL. Is a better trinity than SBD for a lot of athletes.

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@WSWayland

Coach Wayland | Physical Training Craftsman

1 year

A consistently impressive female strength feat is the ability to do pull ups. The upperbody strength discrepancy between men & women is large. Women having roughly 40%-60% of strength potential in the upper-body vs men. (LB is better avg about 70%) Glutes & quads are great,…

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@WSWayland

Coach Wayland | Physical Training Craftsman

2 years

Losing weight doesn’t qualify you to become a life coach, sorry.

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@WSWayland

Coach Wayland | Physical Training Craftsman

1 year

The golf swing. Boy would you look at all that vertical force. Now consider how this should impact your exercise selection for golfers.

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@WSWayland

Coach Wayland | Physical Training Craftsman

2 years

Golfer: I need a workout that improves my golf performance but doesn’t address any performance metrics, doesn’t actually challenge me in any meaningful way, but looks golfish. Golf fitness: Say no more.

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@WSWayland

Coach Wayland | Physical Training Craftsman

1 year

RDL 15s (21s for hamstrings/glutes) 5 Reps shin to knee 5 Reps hip to knee 5 Reps full ROM Once you tried them you don’t forget them.

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@WSWayland

Coach Wayland | Physical Training Craftsman

9 months

Cheat Row is great option for collision athletes, particularly combat sports. When we pull with the upperbody it’s not with a fixed spine, rotation, bracing and ground forces all contribute. A whole body movement.

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@WSWayland

Coach Wayland | Physical Training Craftsman

9 months

Daily reminder to train hip flexors.

@WSWayland

Coach Wayland | Physical Training Craftsman

11 months

Bench Hip Flexor Pike Because hip flexors need love too. Can be performed tempo’d or in an elastic fashion. We cue posteriorly tilting the hips for better ROM and minimise collapsing into lumbar extension. One of my favourite core/hip flexor exercises. 2-3 sets 6-10 reps.

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@WSWayland

Coach Wayland | Physical Training Craftsman

2 years

Straight forward strength training to take to the mats. Proven system that has worked for mat rats 🐀 like me but also ibjjf/naga champs and ufc fighters like @CoryMcKenna99 & @Arnoldbfa Get access ⬇️⬇️⬇️

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@WSWayland

Coach Wayland | Physical Training Craftsman

1 year

Staggered RDLs might be my favourite RDL variant, quasi unilateral just like a standing start in many sports. Funny that.

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@WSWayland

Coach Wayland | Physical Training Craftsman

10 months

Nothing makes me feel older than the warm up the morning after jiujitsu sparring. Knee to chest x 10 Mountain climbers w reach x 10 Knee circles x 10 Shin box x 10 Hands on hips jumps x 10 Hand assisted jumps x 5

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@WSWayland

Coach Wayland | Physical Training Craftsman

1 year

One of our physios asked me for a quick lowerbody workout. I obliged. Zercher Squats x 5 Zercher Goodmorning x 5 Zercher Reverse Lunge x 5 Rest 2-3 mins repeat 5 times.

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@WSWayland

Coach Wayland | Physical Training Craftsman

3 years

When you call the bluff of someone with skin in the game of their own wealth generation.

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@WSWayland

Coach Wayland | Physical Training Craftsman

2 years

Golf Performance has changed. General to Specific. Checking all the boxes for powerful expression.

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@WSWayland

Coach Wayland | Physical Training Craftsman

2 years

Big problem with a lot of lateral strength training exercises is they are just lightly loaded and still largely sagittal with force vectors in same direction ⬆️ Heavy load in a true frontal direction ➡️ requires often sleds, pulleys or flywheels. Which is why I’m a fan of these.

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@WSWayland

Coach Wayland | Physical Training Craftsman

9 months

Here is a classic we employ often using rings. The two up one down row.

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@WSWayland

Coach Wayland | Physical Training Craftsman

2 months

5 sets of tomfoolery & shenanigans

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@WSWayland

Coach Wayland | Physical Training Craftsman

2 years

Chelmsford Rugby Ladies know that strong necks cash cheques. Iso Partner drill has always been a firm favourite.

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@WSWayland

Coach Wayland | Physical Training Craftsman

1 year

“What mobility work do you do?” Front Squats & RDLs Behind the neck presses Front Rack Lunges Landmine twists “But what mobility work do you do?”

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@WSWayland

Coach Wayland | Physical Training Craftsman

2 years

Lateral swing which I pinched from @VernonGriffith4 many moons ago might be my favourite drill for separation for golf. Encouraging both Mobility & Strength, workouts, warmups it works for both. @CalumHill_golf demonstrates.

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@WSWayland

Coach Wayland | Physical Training Craftsman

1 year

I bloody love the push press. Once coached & worked it might be the premier vertical pressing or just pressing option for athletes. For instance UFC fight @Arnoldbfa push presses almost exclusively in camp. The mechanical demand of the push press is comparable with the jump…

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@WSWayland

Coach Wayland | Physical Training Craftsman

5 months

Physiotherapists aren't strength and conditioning coaches. Strength and conditioning coaches aren't physiotherapists. And that's ok.

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@WSWayland

Coach Wayland | Physical Training Craftsman

8 months

Training of Judo olympic champion Shohei Ono 🇯🇵🥇

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@WSWayland

Coach Wayland | Physical Training Craftsman

3 years

Front Squat/RDL, Dip/Chin supersets and little else are a solid first port of call for anyone looking to gain mass. I picked this up from Dan John years ago, even now I’ll go back to it.

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@WSWayland

Coach Wayland | Physical Training Craftsman

2 years

Lateral Swing. Fix the hips, feel the contribution from Lowerbody when rotating. Great drill for getting golfers out of trying to trade in lumbar extension/rotation for more movement. Borrowed from @VernonGriffith4 a few years back.

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@WSWayland

Coach Wayland | Physical Training Craftsman

3 years

Keep your preworkout. Black coffee is all you really need.

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@WSWayland

Coach Wayland | Physical Training Craftsman

3 years

You didn’t spend years at university, accruing debt & mastering your craft to compete with people like this for likes on social media.

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@WSWayland

Coach Wayland | Physical Training Craftsman

1 year

If you live & die by EMG Then Front squat > Back Squat

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@WSWayland

Coach Wayland | Physical Training Craftsman

5 months

The 3 way shoulder shocker is a classic I learned from @DeFrancosGym 10 front raises 10 lateral raises 10 cuban presses Performed here by @OliviaCowan

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@WSWayland

Coach Wayland | Physical Training Craftsman

3 years

Hip flexor pike / bridge makes for a great low equipment core option.

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@WSWayland

Coach Wayland | Physical Training Craftsman

3 years

Staggered Trapbar Deadlift. “By using a quasi-bilateral stance (staggered), we can emphasize glute far more, due to the lower starting torso position and thus a deeper hip angle.”

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@WSWayland

Coach Wayland | Physical Training Craftsman

5 months

Staggered DB RDLs are probably one of my favourite accessory hinge movements.

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@WSWayland

Coach Wayland | Physical Training Craftsman

4 months

Elite Training For MMA ‼️ I get sent @ realgameathletics content by clients from time to time. But this one was just silly. I’ve worked with a number of UFC fighters, our training is largely simple as it dove tails better into complex sports practice. This ain’t it.

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@WSWayland

Coach Wayland | Physical Training Craftsman

3 months

Flow for Loose hips. Left side 90/90 hip flow. I’ll repeat and do the same thing stepping up on the right.

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@WSWayland

Coach Wayland | Physical Training Craftsman

2 months

The Three Way Shoulder Shocker A classic. Lateral raises. Rear Delt Flyes. Cuban Presses.

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@WSWayland

Coach Wayland | Physical Training Craftsman

2 years

Don’t talk to me about posterior sling until you try heavy single arm DB RDLs

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@WSWayland

Coach Wayland | Physical Training Craftsman

3 years

I’m not too proud to say I suffered a depression relapse early last month. I’m fortunate enough to have learned how to cope from my prior experience. I’m also fortunate enough to have good understanding friends and family. It doesn’t get easier but it does get better.

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@WSWayland

Coach Wayland | Physical Training Craftsman

2 years

Sometimes intent is more important than exercise selection, some exercises however help drive intent.

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@WSWayland

Coach Wayland | Physical Training Craftsman

2 years

Clap push-ups are used as an upperbody ”explosiveness” exercise, however a lot of the time they are performed like trash especially in heavy athletes. Here’s two ballistic push-up variants I prefer.

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@WSWayland

Coach Wayland | Physical Training Craftsman

4 months

Band Accelerated Step-ups jumps another classic I took from @XLATHLETE We use this option in our unilateral training complexes. Heavy split squats, SL bounds and Band assisted step-ups.

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@WSWayland

Coach Wayland | Physical Training Craftsman

3 years

What is old is new. #kneesovertoes

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@WSWayland

Coach Wayland | Physical Training Craftsman

4 months

Banded T Spine warm up x Hamstring stretch, I use a lot for golfers. This type of work is low cost & takes so little time.

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@WSWayland

Coach Wayland | Physical Training Craftsman

1 year

This might start a war but… Heat exposure has more value than cold exposure imo.

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@WSWayland

Coach Wayland | Physical Training Craftsman

4 years

100kg Hand Supported Single Arm Swings anyone?

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@WSWayland

Coach Wayland | Physical Training Craftsman

2 years

This classic shoulder circuit from @DeFrancosGym has served me well for best part of 2 decades.

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