Ian Jeffreys created the RAMP Principle. It makes a simple structured effective warm-up to follow.

The RAMP principle follows three phases; Raise, Activate/Mobilise and Potentiate.

The raised element of the RAMP principle is aimed at elevating the body temperature, heart rate, respiration rate, blood flow and joint fluid viscosity via low-intensity activities. To achieve this, it is common practice to jog. However, given the fact that there is limited time for the warm-up, it could be argued to accomplish this, movement skills/ or sports skills could be implemented at a low intensity. For example, S runs or skipping.

The Activate…


Creatine is a naturally occurring compound that can be found in foods such as beef, pork and fish. The body produces it in your liver, pancreas and kidneys. As you would have to eat a large amount of meat or fish to get a substantial amount of creatine from your diet, supplementing it can be advantageous.

We roughly need 5g of creatine per 1kg of muscle. Therefore, a person weighing in at 85 kilograms would need 425g of creatine… Hence why supplementing it would be advantageous.

Why do we need creatine?

Creatine plays a significant role in energy production. It…


Personally, I’m a fan of vinyl’s (records).

When I tell people that I love vinyl and collect them, I often get some funny looks followed by “do you” or “that’s coo”l. I don’t collect them to be cool, or trendy or anything like that. I collect them simply because I love them. I prefer the sound. I prefer the aesthetic. I just love them.

There is something about them that makes them better. It’s a more pleasurable experience listening to a vinyl record than listening to Spotify or a CD. Don’t get me wrong, I have a Spotify account that…


Is the hashtag #fitspiration killing your self-esteem?

This is an excellent question to ponder.

We often look for inspiration and motivation from external people rather than ourselves.

If we loved a particular sport growing up, we looked for motivation and inspiration from certain athletes.

If we played a musical instrument growing up, we looked for motivation and inspiration from specific musicians.

We now do the same with our fitness. …


I’m currently suffering from Achilles tendonitis.

This has been caused by playing rugby on incredibly hard ground — my studs won’t sink into the ground so effectively I’m playing on ice skates. Unfortunately, this means my Achilles tenon is overworking.

I tried to play through it. I ignored it for 2–3 weeks. But now it has become too painful, and i can no longer play through the pain.

Then a story/ life lesson one of my old rugby coaches told me when I was 17/18 popped into my head.

This is a lesson that has stayed with me throughout my…


In the last few months, I have focused on getting strong and more powerful.

All for rugby. As I’m moving from Fly-Half (10) to Inside Centre (12). It's purely because my team doesn’t have a 12, so I thought I’d give it a bash.

Within my training plan, I’m lifting very heavy 3 times per week.

My plan involves a lot of volumes. A lot!

This is the most amount of weight I have lifted in any of my training programs.

After 18 or so weeks of this training program and being back at rugby training.

I’m starting to feel…


The popularity of isometric swings back and forth. This is mainly because it’s not an exciting type of training — it doesn’t compare to Olympic lifting, plyometrics. Trainees tend to gravitate to dynamic training such as conventional weight lifting or ballistic type lifts.

However, isometric training can offer an excellent training stimulus and provide an even better training/coaching aid. The benefits of isometric contractions go far beyond rehabilitation or prehab type exercises. It has been well established that progressive isometric resistance training can lead to increases in maximal contractile torque.

An isometric contraction is a neuromuscular contraction without movement. A…


Over the past few months, I have been learning to play the guitar, going reasonably well — some days are far better than others. But on the whole, I’m getting better each week.

During this learning process to play the guitar, I have learnt a few things — other than just learning to play chords, fretting and picking notes.

What I have learnt is;

  1. Consistency is king

It is something that I have always believed and preached about. By being consistent each day, you are making your life 100% easier.

I aim to play the guitar for at least 40…

Ed Benskin

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