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Jess Conroy - 23 Weeks Out


Current Training

I am currently just over 23 weeks out from my first show of the year. Training throughout the year stays consistent because without consistency you will not see results. Training for me is 5 times a week, as I’m sure Marc will agree with me recovery is just as important. Therefore, around my work schedule I aim to take a rest day mid week, and one on a weekend. The ultimate reason for rest is that I can then train to absolute failure the rest of the time. 

As a bikini girl the obviously areas of focus are mainly glutes and delts. This means my training is split in to 3 lower body days, and 2 upper body days. My training style does not differ and opts for a train heavy to failure, and then typically go for a back of lighter set. Initially when I adapted this style of training my body was BATTERED for about a week straight with DOMS like never before. However, I have since adapted and am no longer too crippled to be unable to train that muscle group again two days later. 

In terms of personal specifics, I had pretty much full knee reconstruction at the age of 16 which has obviously effected training. This means that certain movements such as jumping squats and lunges put too much pressure on my joint and are therefore ringed and replaced. Ultimately training was stripped back to basics and form in order to full engage mind and muscle connection rather than ego lifting which were all guilty of. I like to keep cardio in regardless of being in on or off season purely because my job is extremes either I sit on my butt all day or I’m out all day. Cardio also post workout also enables me to relieve some tension, especially post legs. Although sometimes I genuinely cannot feel my legs on the stepper. TOP TIPS

NAIL THE BASICS STAY CONSISTENT ADAPT FORM TO WHAT WORKS FOR YOU FIX A NIGGLE BEFORE IT BECOMES SERIOUS ALWAYS WARM UP REMEMBER THERES A TIME AND PLACE FOR EGOS  

#jessconroy #teamesg #esgclinic #teamlrf #23weeksout

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MDB Injury & Rehabilitation Clinic, C/O LRF, Unit 10 Ashford Works, 42 Brunswick Road, Ashford, TN23 1EH