Tabbata v Ton Up

Simple fast explosive workout below, try workout 1 or workout 2, both use the same exercises but the sessions vary in approach. Let us know what or which was best.

Workout 1 Tabbatta

Twenty seconds on, ten seconds off repeat. Break for one minute and repeat.

 

20kg KB

 

Execute an

 

Upright row, drop execute a bastardo (extend both legs to the rear, execute a press up, hands on KB, snap legs back in then stand up) execute an upright row.

 

Double Ketllebell swing

 

One handed burpee (hand remains on KB) to single arm military press

 

Figure eight squats

 

One handed burpee (other hand) to single arm military press

 

KB Snatches (right)

 

Upright row as above

 

KB snatches (left)

 

Rest for one minute and repeat.

Workout 2, Ton Up.

 

Exercises as above but execute 10 reps of each exercise without any breaks

 

10 reps x 10 exercises = 100

 

Rest for sixty seconds then repeat.

The Scottish Kettlebell?

Since the resurrection of kettlebell training around six years ago, many have argued over the origins of this simple but very effective training tool.

Many claim it to be Russian, some Scottish others will have it that it has its origins in ancient Greece or even Mongolian in its history.

There are many different outlooks and many variations spring to mind.

The Scots claim it to be from the ancient highland games or curling competitions which date back thousands of years since the Picts who are indigenous to Scotland roamed and lived within its borders. Their kin folk the Celts lay claim along the same lines to the heritage that is the kettlebell.

Highland strongman to this very day still throw a curling stone type weight over a high bar and practice various techniques with this tool.

Ancient scripts from the time of Genghis Khan show that during downtime his strongmen would fill kettles with weights (normally rocks) and through them or lift them as sport before and after battle.

 Ancient Greeks and Romans used rounded type cannonball weights to complete fetes of strength during training and competitions. In today’s climate young Greeks start lifting the might bell from the age of seven in order to compete later in life.

If you look back at Victorian strongmen pictures you will see them with the old Thompson dumbbell and kettlebells in their hands, people like Eugene Sandow,  William Bankier (Apollo the Scottish Hercules) Louis Cyr (Canadian strongman) The Saxon brothers (German trio of strongmen) all of them used kettlebells during their routines.

Other historians say that the Russian’s can lay claim to the kettlebell in that, originally, kettlebells were counter-weights used in Russian markets. Country folk started throwing them around and eventually they became very popular in Russia as a training tool.

 In 1913 the Russian magazine Hercules reported “Not a single sport develops our muscular strength and bodies as well as kettlebell athletics.” A Russian strong man was referred to as a kettlebell man –girevik. Girya is Russian for Kettlebell. Although kettlebells develop strength, a kettlebell-trained body is not bulky.

The modern day Sport of Kettlebells was introduced by the Russians in the early 1970’s and they have developed the art or sport unsurpassed until the collapse of the former Soviet Union, and Pavel Tsatsouline is often referred to as the father of the modern day kettlebell revolution.

Close relationships between Scotland and Russia date back to the middle ages. Multitudes of Scots flocked to the vast Russian Motherland that was ripe with opportunity and potential for a better life. Could this be the missing link in kettlebell lore?

The origins don’t really matter it’s the concept, mindset, ethos and training the makes this little cannon ball type weight so effective and user friendly.

Whether you are experienced or a beginner the kettlebell will offer you something that no dumbbell, barbell or resistance machine can and that is the

Ultimate all over body workout

Most often a single kettlebell is used, but for certain exercises two may be used. A good workout can be aerobic, intense, and ballistic. They are not suitable for those beginning weight training or conditioning program. Gradual weight increases with proper control, technique, and form must be mastered in due time. Although injuries with kettlebells are rare poor technique can damage wrists, arms, elbows, shoulders, and your back. Perfect technique and form is essential to safe workouts. Exercises are varied and vast and the kettlebell will target every muscle group inclusive of stabilizing muscles during your workouts. Exercises various one and two-arm swings, finger presses, and unique combined moves like the Turkish Getups, windmill, and figure of 8’s to name a few.

Kettlebells generally come in a variety of defined weights. Traditionally, Men usually start with a 35lb (16kg) weight and women usually start with an 18lb (8kg) weight. If you are an experienced overhead lifter, these might be increased to 44lb (20kg) for men and 26lb (12kg) for women.  Russian weights are traditionally measured in “poods” with one pood equal to 36lbs. In todays society you owing to the high pressure from fitness companies’ weights can start as low as 2.5kg (complete waste of time!).

The kettlebell is now engrained in the fitness industry once again, and is not a fad as many would have you believe.

If you have never tried weight training, or are bored of dumbbells and the factory that is the gym, go and beg borrow or buy a kettlebell and start swinging, you will unleash a new found desire to train.

Try this simple workout

Jump Rope (100 times) (skipping)

20 x 20kg Military Press

Jump Rope 100 times

24x 20 kg one arm kettlebell swings

Jump Rope 100 times

20×20kg squats

1 min rest between sets repeat twice.

Enjoy!

Not again

Fuelling (basics)

Hydration is as important as rest in any exercise or sports routine, get it right and your performance may increase get it wrong and you will suffer. Hydration for individuals varies dependant on exercise or sports requirements. Some simple guidelines for hydration

2-3 hours before exercise try and consume 2-3 cups of water, there after whilst training and at the start of your routine drink 6-12oz of fluid every 15minutes.

Upon completion of training 2 cups of fluid should be drunk for every pound of bodyweight lost owing to sweating.

 

Carbohydrates drinks are a good source of energy for the body and these drinks and water along with conditioning will dictate ones performance.  Carbohydrates in sports drinks provide three services 1.energy source for working muscles, 2. Maintains blood glucose at optimum levels, 3. Increases rate of water absorption from the small intestine aiding better plasma volume.

Sports drinks in today’s society are vast and varied all claiming to be better than their competition, however all should have some basics such as it should contain at least 4% but not more than 8% carbohydrate by volume, and most drinks do not leave the stomach all at once, however some take longer to absorb than others.

 

What does it all mean, well as a source of energy most drinks keep the bodies instant fuel topped up (Glycogen) we all have glycogen stores which normally last between 1.5-2 hours of intense or strenuous exercise/work.

 

One way of ensuring your glycogen stores are at optimum level is to carbo load, this is a great favourite of endurance athletes such as triathletes, the punishing exercise, competition and intensity means they require their glycogen stores to be fully prepared for the strains of their sport.

The best way to carbo load, is to understand that you do not have to decrease or restrict your carbohydrate intake, and ensure that your training intensity is constant.

 

Brian Fernie is a BTF Coach and Master Trainer and founder and Director of T.O.D Coaching Scotland’s Premier Personal Training Company.

You may use this article in its entirety as long as all hyperlinks are used and full accredatation is given to the author.

www.tod-coaching.co.uk

www.teamtod.co.uk

Speed/ Stamina Endurance

As a boxer,fighter, runner or endurance athlete you know how hard it is to continually pound the tarmac mile after mile hour after hour, sometimes with your trainer alongside shouting in your ear, other times all alone just putting in the miles.

 

It doesn’t have to be that way smaller bouts of high intensity training can and will improve your speed and stamina endurance.

 

Don’t get me wrong there is a lot of advantages for lengthy road sessions with and without weight, and the following workouts can and will improve your stamina, both in speed and endurance and be a welcome addition to any programme and also aid you mentally as your brain wont switch off thinking about the hours and miles.

 

The workouts below start at the basic level before progressing to an intermediate level, these workouts have all been tested and are achievable being adapted from military tests.

 

 

Basic Fitness Test

Find a relatively flat route 1.5 miles in distance.

First 1.5 mile 14 minutes

Second 1.5 mile maximum effort

 

The first part of the test is to gently run and walk the route reaching the end in thirteen minutes; you then have one minute rest, before running back to the start as fast you can timings are as below dependant on your age group.

 

Age	16- 30	30-34	35-39	40-45
Advanced	8m 15sec	8m 30sec	9m	9m 15s
Intermediate	8.16-9-45	8m31-10.10	9.01-10.40	9.16-11.05
Standard	9.46-10.30	10.11-11.00	10.41-11.30	11.06-12.00
Poor	11.16+	11.51+	12.21+	12.56+

 

 

 

 

2 Miler

 

 This is the start of the weighted runs; the test is normally performed in boots with a weighted pack of 45lbs. This is not a run but a fast paced speed march (walk) the aim is to complete the two miles in or around sixteen minutes. At no point should an individual run.

 

 

 

 

 

 

 

3 Miler

 

This is a run and is over a 3 mile course the equipment required is as above and the course is required to be completed in 33 minutes

 

 

 

6 Miler

 

This is a weighted run/speed march with the same equipment as above and is conducted over a six mile course, timings can vary in the military owing to selection criteria, but you should aim to complete the route in around an hour.

 

 

 

8 Miler

 

An 8 mile course, the same equipment as before this test is normally at its standard level to be completed in 2 hours. The timings can and have been varied owing to different selection criteria for various units and courses within the Army.

I have included some alternative times below

 

 

1hr – Elite

1hr 15 minutes- Advanced

1hr 30 minutes- Intermediate

2 hrs —Standard

 

 

 

Now you have some alternative sessions for your programmes, these sessions will cut down on some of the mileage allowing you to concentrate on other aspects of your training and you will hopefully see an improvement in your speed and endurance.

 

 

 

 

 

 

Brian Fernie is a Master Trainer and founder and director of www.tod-coaching.co.uk Scotland’s Premier Personal Training Company. He served with both the army and police service and has a varied background in sports from martial arts to triathlon.

The EDIPP Principle

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The EDIPP Principle

 

Should Personal Trainers touch their clients?

Once reserved only for the rich and famous, personal fitness training has suddenly become main stream. A personal trainer is now as common as a pair of good trainers and a water bottle. But unlike a hair stylist, a fitness trainer doesn’t need to be tested and licensed by a local licensing board. Someone with little more than a great body but no experience can print business cards, call themselves a personal trainer and take money for their services.

The relationship between a client and a Trainer should be along the same lines of Doctor/Patient relationship yet is subject to far fewer regulations. More goes on between a Trainer and a client than just counting exercise reps and changing weights. The Trainer’s role is very complex because he acts as a teacher, a coach, a counsellor and a supporter. Trainers need to be very aware of their limitations and must never exceed the confines of their own expertise.

The topic of touching is a hotly debated issue both amongst clients and fitness professionals worldwide. It is interesting to note that other health professionals touch or manipulate clients on a daily basis, e.g. sports masseuse, physiotherapists, and osteopaths but are seldom questioned by clients in relation to this.

From a client’s point of view, the following 5 golden questions should be asked.
Does the trainer need to touch me?
Have they asked my permission?
Is the touching in an appropriate manner?
Do I mind being touched on a professional basis?
Is there another way that they could get his point across?

If a client has answered “NO” to the first four questions then concerns should be raised immediately. By not saying anything about the situation, things will only get worse and the end result will be a loss of confidence in the trainer and ultimately a cessation of all links with any present or future Personal Trainer.

Personal Trainers need to think about a variety of issues both from their own point of view and that of the client. These are what are generally considered to be the 10 golden rules when looking at the subject from a trainer’s viewpoint:

1. What is the age of the client?
2. What sex is the client?
3. Is it necessary to touch the client?
4. What will be achieved by doing so?
5. How should the client be approached?
6. Has the client been told of the trainer’s intentions?
7. Does the client’s ethnicity allow them to be touched?
8. Can the same goals be achieved by not touching my client?
9. Has the EDIPP principle been taken into consideration?
10. Will the EDIPP principle aid the trainer to achieve the goal?

The above is not an exhaustive list but ones which have been applied by trainers many times over the years with great success when dealing with clients.

So, what is the EDIPP Principle? Quite simply it is a teaching method used predominantly by the forces to cover everything from turning on a light switch, eating a tin of rice to complex weapon systems.
By adapting this method of teaching, it will cut down the amount of worry or time needed to touch or manipulate the client in order for them to get the maximum result from whatever is trying to be achieved.

E – Is for Explanation- Explain to the client in words what they are about to do at every main point in a session; don’t tell them it all at once as this will confuse them. Cover the exercise in brief and the main coaching points and above all, keep it simple.

D – Is for Demonstrate- Demonstrate the exercise to the client, slowly and with perfect form, so that they can easily see what has just been explained. Try not to talk and demonstrate at the same time as the client needs to concentrate on the movement of the exercise.

I – is for Imitate – get the client to imitate the exercise by mirroring and copying, so that they can feel the exercise. Try to cover coaching points during this phase in order to reiterate form, pausing at pertinent points during the exercise to emphasize the coaching points.

P – is for Practice – Get the client to practice the exercise a few times prior to them starting their reps, this way it can be seen if they are conducting correct form and answer any questions they might have.

P – is for Perform – The client now performs the exercise as required with the trainer observing and giving coaching points where necessary.

By adapting the EDIPP Principle, it will ensure better training all round and further gain trust with a new client or enhance relationships with existing clients.

There will come a time (e.g PNF stretching) or a situation where a client needs to be manipulated with regard to preventing injury or correcting technique/posture, however by applying the EDIPP Principle in all sessions with new and old clients, it can de dealt with in a professional and safe manner.

Hopefully the above points will aid both clients and Personal trainers to avoid any uncomfortable situations and to enjoy a long and trusting relationship.

Note to Editors. Brian Fernie is a Master Trainer, Triathlon Coach and International presenter; he is the founder and director of T.O.D Coaching Scotland’s Premier Personal Training Company and Bikini Bootcamp® and is a highly regarded trainer and coach.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Sprint Grids

T.O.D Coaching Ltd 

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Sprint workouts

It’s the same thing day in day out, you have a plan for your running programme or a session in place and do it repeatedly thinking it will get you fit, or you get to the stage where it feels like a chore rather than enjoyable.

We all know that we have to challenge our bodies in order to progress ourselves both mentally and physically so as a new challenge the Team at T.O.D Coaching has put together the following sprint workouts in order to get you re motivated and put a bit of fun into your workouts. The sets all have three fitness levels so you don’t feel left out in any way.

21’s

You require two lines 10 meters apart, for example the base line to the touch line on a Rugby pitch is approximately 10 meters apart.
The session requires you to complete the set number of sprints in a minute or under see the table below for an example.

 

Level
Beginner Sprint Reps 13 Sets 4 Time 60 seconds Rest 30
Intermediate Sprint Reps17 Sets 6 Time 60 seconds Rest 20
Advanced Sprint Reps 21 Sets 8 Time 60 seconds Rest 10 

3 T’s
The Trauma Triangle

Although markers are required for this session a triangular flowerbed in a local park, running from the soccer pitch side line to the centre spot and out the other side back to the start position constitutes a triangle, or quiet simply three little sticks will do.

Choose a point on the triangle this will be your start point,
On the first repetition complete the circuit as fast as possible this has to be a maximum best effort. Once completed record your time and add the run time to the set rest time as per the table below, this time then gives you a run rest time.
The faster you run the grid under the run rest time the longer the rest period e.g beginner- run rest time 90 seconds, they run it in 60 seconds they have 30 seconds rest before they go again.

Some coaches/ trainers will traditionally double your time to give you the required rest, this is great if you want to complete the set in the same time every circuit. As you progress through the levels distances can be increased and sets can be all out efforts for a set number of rounds.

 

Run Rest time example
Beginner completes the circuit in 50 seconds table rest time is 40 seconds this equals a total run rest time of 90 seconds.

The runner should complete the circuit in less than 90 seconds the faster they go the longer rest they get.
Beware of hitting the target time each time in this case 90 seconds as this will mean no rest and become an endurance set.

 

Level
Beginner Sets 8 Run, Rest = Time + 40secs Markers (distance apart) 15
Intermediate Sets 10 Run,Rest, = Time + 30secs Markers (distance apart) 20
Advanced Sets 12 Run,Rest,=Time+20secs Markers (distance apart) 25

 

Alternatively the triangle could be run as follows with the recovery being the walk jog part of the set, however the more tired an individual gets the longer they take on the recovery phase.
For a beginner they walk the first side of the triangle, jog the second and third.

 

Level
Beginner Sets 10 Tempo walk, jog ,jog Markers(distance apart) 15
Intermediate Sets 12 Tempo walk jog, sprint Markers (distance apart)20
Advanced Sets 14 Tempo jog, sprint, sprint Markers (distance apart)25

 

 

The Number Box

In this session again it requires an all effort on each rep. You will need to find an oblong shaped boxed area such as the 6 and 18 yards boxes on a football pitch or grab four twigs from a tree. The size of area can be increased or decreased at any point initially dependant on your fitness level start with the markers 10 metres apart if using cones or twigs etc.
Number the box as follows
1.Length
2.Width
3.Diagonal

 

The following table is a guide to how the box should be worked. Remember it is a sprint grid.

 

Level
Beginner Totals 5,7,9,11,13,15,17 Rest 30secs

Intermediate Totals 12,14,16,18,20,22,24 Rest 20secs
Advanced Totals 17,19,21,23,27,29,31 Rest 10secs

 

 

The aim is to run the grid as fast as possible and using the numbered sides attain the totals set out as per your fitness level, rest is jogging on the spot at the point you achieved. It is entirely up to the individual how the box is run in order to achieve the totals set out.

 

Examples
5- Could be run as 5×1, 2+2+1, 3+2, 3+1+1.
12 could be run as 12×1, 6×2, 4×3, 5+3+2+2

 

The sets above are meant as a compliment to an existing programme and as an alternative for the days that you can’t do a set for whatever reason. Use them to their fullest capabilities and you will see progressions and have fun completing them.

 

 

 

 

 

 

Note to Editors.

Brian Fernie is a Master Trainer, Triathlon Coach and International presenter; he is the founder and director of T.O.D Coaching Scotland’s Premier Personal Training Company and Bikini Bootcamp® and is a highly regarded trainer and coach.

http://www.tod-coaching.co.uk/
http://www.teamtod.co.uk/

 

 

 

 

Running Sessions

T.O.D Coaching Ltd

 

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RUNNING SESSIONS

 

Much has been written about running over the years and many forms and types have been developed, the most and common types being Interval, resistance and distance. The following is to give you different ideas regarding types of run training in order to progress you as an individual and ensure that running does not become a set route, time or type. The list is by no means exhaustive and many forms can be mixed together in order to progress and challenge yourself.

Running is a suitable activity for most people. This form of long continuous exercise increases your oxygen uptake and allows your metabolism to function more efficiently. Regular running makes the lungs work more efficiently allowing more air to reach the blood as it is pumped through the lungs. It also increases the number of red blood cells in the blood and muscles allowing more oxygen to be extracted from the air which enters the lungs. Other effects of running training are:

1. drop in pulse rate
2. increase in working capacity of the heart
3. increased pressure on circulatory system will open up underdeveloped arteries
4. new capillary beds will develop (small blood vessels)
5. more efficient blood circulation to and from muscles 

TYPES OF RUNNING TRAINING

 

FARTLEK TRAINING (SPEED PLAY OR ALTERNATE PACE TRAINING)

 

The Swedish coach Gosta Holmer introduced this form of training in the early 1930s. Fartlek is done on a soft surface, ideally the pinewood needle surface of a forest path. It is done on undulating ground so that there is plenty of uphill and downhill running.

 

Fartlek is a combination of great quantities of easy running, interspersed with sprints and periods of resistance running up hills. The advantage of fartlek is that a lot of good solid running can be done without the factor of boredom appearing. Forest tracks wind continually and the view constantly changes. It is controlled by time ie you would go for a 20, 30 or 40 minute as opposed to going out for a 3, 4 or 5 mile run.

 

It would be wrong to lay down set intervals for types of work in Fartlek session but the following types of running are examples of running that may appear in a Fartlek session:-

 

a.      fast 60m sprint on flat surface

b.      steady strides (70 seconds, 400 metres speed) for half mile

c.       40-100 metres fast as possible uphill

d.      fast strides for 400 metres downhill

e.      light manning with occasional inclusion of 4/5 fast strides for 3 minutes

f.        brisk walk for 3 minutes

g.      light even paced running with short acceleration spurts 50-60 metres for 5 minutes

h.     jogging and rhythmical exercises for 5 minutes

 

 

The sprints and uphill work will force the body into periods of anaerobic work resulting in oxygen debt. This debt must be repaid during the low intensity parts of the cycle. The method educates the body to improve its’ oxygen uptake and speed of recovery. The whole session should be joined together by lively jogging and should be enjoyable.

 INTERVAL TRAINING

 This particular form of ‘punishment’ was developed by Emil Zatopek, the great Czech middle distance runner and was brought to a climax by Britain’s Gordon Pirie. Interval running consists of running a specific number of short distances (between 50-100 metres) in a given time with short rest periods in between. The rest periods are normally spent jogging walking. The main emphasis of this type of conditioning is to develop the heart capacity and to strengthen the heart wall muscle, thereby improving the stroke volume of the heart (the volume of blood pumped at each stroke/beat). To increase the difficulty of the training period, you can:-

 

a.      run the interval in a faster time

b.      decrease the recovery distance time

c.       increase the number of repetitions

 

 

   REPETITION TRAINING

 

A similar type of running to interval running except that the recovery period is long enough for the athlete to get his breath back. The sprinter will do far more of this work than pure interval running. Here, good fast running is wanted in every effort, so the heart and lungs are given a chance to recover before the next run. A rest of 4 to 6 minutes between each run is required.

 

CONTINUOUS RUNNING

 

Although interval training develops stamina in the body, it sometimes fails to condition the mind to racing hard over a racing period. Continuous running is done for distances over the normal racing distance at as near possible racing speed. The athlete needs a downhill course with a prevailing wind. He records the best time he can, using a watch and mile markers to estimate progress. During workouts on this basis the athlete is subject to all the mental visions of collapse that he suffers in a race. By fighting his way through these ‘black periods’ in training he makes himself aware of the fact that most fatigue is only in the mind.

 

 

TEMPO RUNNING

This type of running can be done anywhere and is normally done for a set period of time or distance, The runner picks a rate that can be maintained at a comfortable pace and maintains this pace throughout, some runners use split times or heart rate monitors to gauge their desired pace E.G 60% of Maximum heart rate.

 

RESISTANCE RUNNING

 

Under this category come sand hill, snow and mud running. Running towing equipment such as tyres, trolleys or a partner offering resistance on a harness can also be included as resistance running. In the absence of a harness partners can do the old fashioned methods of

A.    Holding onto the waist of the runner and dropping their body weight in a squat position as they offer the resistance, trying to hold the runner back as they move forward.

B.     In front of the runner with hands on the shoulders offering resistance as the runner aims to go forward.

 

PAARLAUF

 

This form of training is a competitive form of interval running. As in a proper race, two man teams compete against each other. The distance of the race is unspecified, only a minimum and maximum time being given. Thus a race could last from 30 to 45 minutes. After a certain time has elapsed (this time is prior decided but unknown to runners), the referee blows a whistle then for a period of one minute. The winning team is the one who has carried the baton the furthest. The 2 runners can decide how they wish to share the running – they can either run interval quarter miles or every other furlong, jogging across the track to regain the baton.

 

As a training workout, the number of runners can be increased in a team of 4, 6 or 8. With 8 runners, they could spread out over 400 metres and move with the baton from some 60 metres with about 55 seconds rest before the next effort.

 

CROSS COUNTRY

 

The mental stimulus and the physical value of cross country running and racing are invaluable to the middle distance runner. The lengths of the courses vary fro 3 to 10 miles and usually become longer as the season progresses. (For this reason, the miler/3 miler is advised to curtail cross country racing in March by this time, the courses will be too long and in any case it will be time for the athlete to consider returning to the track for most of his work-outs). Cross country running is invaluable for the triathlete a sit aids in core stability and strengthens ankle and knees owing to the nature of the surfaces this type of running covers.

 

 

ACCELERATION RUNNING

 

This type of running can cause confusion and some may think it is a play on words in relation to fartlek. This is not the case and is a recognised and useful form of training. Again pick a distance or set time the main aim here is to start of slow and progress to full race pace prior to the end of the set period. For example a 15 minute run may be split into 30 second segments with the last two minutes being near threshold or race pace as possible.

Alternatively this form of training is used by coaches in football; athletics etc in order to test the acceleration speed of athletes, a normal set for this would be 3 x 30 meter sprints. Take the average of the 3 sprints in order to get an indication of your acceleration speed.

 

 

 

Note to Editors.

 

Brian Fernie is a Master Trainer, Triathlon Coach and International presenter; he is the founder and director of T.O.D Coaching Scotland’s Premier Personal Training Company and Bikini Bootcamp® and is a highly regarded trainer and coach.

 

www.tod-coaching.co.uk

www.teamtod.co.uk

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Military Fitness Test

 

How do you stack up?

Yes I know it’s the dreaded term we all hear, either at the gym as we watch staff post the monthly gym challenge on the board, or as part of our fitness training with a trainer, or even as part of our working lives.

It’s also something some of us never even think about; we go to the gym, or run, swim, cycle and lift weights day in and day out and sometimes see the benefits of what we reap. However, do we really know if we are making progress.

Some of us are disciplined enough to keep training diaries and can see progress on the type of training we are conducting. But! Do we actually know it’s working – well that’s where fitness tests or fitness assessments come into their own.

Generally speaking, there are unlimited numbers of tests some standard, some invented by trainers or coaches for a specific purpose; however they all do the same thing. They give a baseline on the standard of fitness a person has and further tests evaluate progress.

Most general fitness tests cover the following main areas

Strength
Speed
Suppleness
Stamina

Don’t worry about the “ins and outs” of the test and the “why”, all we need to know is that it’s a way of testing and evaluating our progress in relation to our programme. In the main, we should test ourselves approximately every six weeks and try to ensure that the tests are conducted as close as possible to the previous test conditions.

After this, we can incorporate the tests into our training programme and make the necessary alterations to ensure that we progress rather than regress.

Try thie simple tests next time your at the gym or outside and see how you stack up. You don’t need any fancy equipment, most of it can be done outside or within the confines of a gym, make sure you have a pen and paper to record your results.

Military Fitness Test

The following test is an adaptation of the personal fitness test, used by the Army to test fitness standards. All you need is a stopwatch and partner to count and score your results.

The test consists of a series of basic exercises designed to test strength and stamina:
· A timed 1500 meter run (best effort)
· Maximum repetitions of the following exercises over a 2 minute period:-

Sit ups

Press ups

Burpees

 

 

The scoring system is as follows:
How to Score the Assessment

Exercise Level Novice

 

 

1500m Run 7.40mns+

 

Press Ups 1-20 reps

 

Sit Ups 10-37 reps

 

Burpees 1-15 reps

 

Exercise Level Intermediate
1500m Run Under 6.30mins

 

Press Ups 21-40 reps

 

Sit Ups 38-61 reps

 

Burpees 15-30 reps

 

 

 

Exercise Level Advanced
1500m Run 4.20-6.25

 

Press Ups 41-60 reps

 

Sit Ups 62+ reps

 

Burpees 31+ reps

 

 

Press Ups- for 2 minutes- Standard full press up, arms just over shoulder width apart, legs together, back straight. You should lower your body until it is one inch from the floor, if you have a training partner see the following:

Male – One fist your chest should touch your partners fist which is placed on the floor below your chest thumb on top
Female – You should attempt to complete full press ups alternatively- Half press ups knees on floor, your partner should have one fist on top of the other.

Sit Ups – for 2 minutes- Lie on your back, feet flat, knees bend, shoulder blades only should touch the ground, hands on thighs. When you start the sit up, your wrists must pass your knees to be counted, on the way back your shoulder blades only should touch the ground

 

 

 

1500m run as fast as you can-

Treadmill,  incline, level 1, speed as fast as you can

The test and assessment are only a guide to your overall fitness ability and many factors such as

· Rest
· Training
· Eating
· Competing
· Commitment to the test

May [and can] affect your results each time.

That’s the end of the Military Fitness Test. All you have to do is conduct the test, score your results and tweak your training to improve in all areas, weak and strong alike. Just remember to conduct the tests as close to the original test conditions as possible each time. Over testing is just as bad as over training!

Note; You have permission to publish this article in its entirety, all hyperlinks and credits belong to the author and must be used www.tod-coaching.co.uk

 

 

The Burpee, bastardo and complexes

  Origin

The exercise may have been originated by a man named Lieutenant Thomas Burpee (1757-1839). He was an officer in the New Hampshire Militia during the Revolutionary War and was described as “having the innate Burpee fondness for martial exercises” in A History of the Town of New London, Merrimack County, New Hampshire. Lt. Burpee may have used the combination of pushups and squat thrusts as a means of drilling, conditioning, and disciplining the troops under his command. In addition, the exercise may have also been used by the troops as a way to stay warm during the winters in wartime New England.

The jump burpee, the bastardo, the 8 count are all variations of the standard burpee and the stalwart of the British Military and martial artists.

Why is this exercise such a favourite, simple it is an all over body exercise that targets the aerobic system, endurance and strength and conditioning exercise.

It is performed in four steps: The standard burpee is as below

• Begin in a squat position with your hands on the floor in front of you.
• Kick your feet back,
• Immediately return your feet to the squat position,
• Stand up from the squat position. (position of attention)

 Variants

•  
  • Bastardo- athlete completes a press up in between
  • Long-jump burpee: the athlete jumps forward, not upward.
  • Tuck jump burpee: the athlete pulls his knees to his chest while jumping.
  • Jump-over burpee: the athlete jumps over an obstacle between burpees.
  • One-armed bastardo: the athlete uses only one arm for the whole exercise including the pushup.
  • Kettlebell burpee: the athlete holds a pair of dumbbells while performing the exercise.
  • Parkour burpee: following one burpee on the ground, the athlete jumps upon a table and performs the second burpee on the table, then jumps back to the initial position
  • Hindu push up burpee: instead of a regular push up, do a hindu push up
  • Bouncing Burpee- with the legs extended the athlete bounces both legs to the right, centre,left centre then back to the start position.
• Other variants
• Wall burpees / incline burpees / air burpees: the athlete kicks his feet up against a wall / up on a table / up in the air, instead of back.
• The 8 count body builder is another variant of the burpee. Counts 1-8 are as follows: (1) put your hands down, (2) push out your feet, (3) and (4) do a jumping jack on the ground, (5) and (6) perform a pushup, (7) bring your feet back forward, (8) jump in the air.

COMPLEXES

We need to look at the exercise individually (the burpee) and progress this move rather than regress it.

Complexes come in various forms but progress the exercise to another level. These complex moves can be placed in any type of training, exercise or use any equipment, complexes should come in the forms of two moves as a minimum requisite and cover different types of exercise demands

Variations include

1. Strength to speed
2. Plyometric to strength
3. Endurance to plyometric
4. Plyometric to speed
5. Dynamic to strength

 Examples of exercises that compliment progression rather than regression are

1. Turkish get up to Tuck jump Burpee
2. Squat to concertina press up
3. Squat thrust to incline press up
4. Press up to sit (through sagital plane)
5. Doris burpee to pull up

Give the complexes ago and see how quickly you progress in all over body functionality

I need your opinion leave a comment with your favourite burpee or complex!

Five Top Bodyweight exercises

The ultimate in workouts has to be your own body weight; you can go to any gym and see everyone doing resistance workouts, dumbbells, barbells, Power plates and studio classes.

Occasionally you see the odd person doing standard press ups at the end of a chest workout or a few variations on there abdominals.

 

You never really see anyone doing a complete bodyweight no holds barred workout, why is bodyweight training so good

Benefits of bodyweight training:

1. 1.       It’s free
2. 2.       Variations are endless
3. 3.       Minimum amount of space required
4. 4.       Can  be conducted anywhere
5. 5.       Strength is relative
6. 6.       Body worked functionally
7. 7.       Speed, plyometrics, strength, endurance, stamina, flexibility, movement, are all incorporated

 

Top five exercises include

 

PRESS UPS

This is the original bodyweight move and is a great exercise for hitting the chest, shoulders, back and arms, there are many variations and by adding a bit of elevation the range of movement and motion can be increased.

Variations include

1. 1.       Military Press Up
2. 2.       Toblerone’s
3. 3.       Marine press up
4. 4.       Bouncing bomb
5. 5.       Exploding bomb
6. 6.       Bronson press up

 

BURPEES

This has to be the bad boy of the all over bodyweight exercise; this is a favourite with the British Military and martial artists. Once the subject of unfounded bad press most people ignored this exercise but having never left the top five it has made a dramatic come back.

Variations include

1. Stand Up burpee
2. Jump Burpee
3. Bastardo
4. Rolling squat burpee
5. Bouncing burpee
6. Half burpee

 

SQUATS

Squats are a great exercise, many people owing to western culture only squat at right ankles, ignoring the Posterior kinetic chain and the elastic energy of the hamstrings and glutes when firing correctly. The squat is also a great indicator regarding hip and ankle mobility or lack of.

Variations include

1. 1.       Jump Squats
2. 2.       Gun Drills
3. 3.       Squat Thrusts
4. 4.       Knuckle squats
5. 5.       Split Squats
6. 6.       Pistol Squats

 

PULL UPS

Versatile and a mass builder for the back and arms, different variations will allow you to progress quickly, often seen as a test of strength most people find them difficult.

Variations include

1. 1.       Chin up
2. 2.       Side to side
3. 3.       Around the world
4. 4.       One handed
5. 5.       L  sit
6. 6.       Parallel

Add a rope, towel, suspension system for variety

 

ABDOMINALS

The holy grail of exercises, in that we want them, but can’t seem to find them. Fear not the six pack is there but don’t fall into the “I must do 200 crunches everyday” as the abdominals need to rest like every other muscle group.

 

Variations include

1. 1.       Ab Roll outs
2. 2.       Super crunches
3. 3.       Double V sits
4. 4.       Jesus Curls
5. 5.       Side plank/oblique twists
6. Bicycle crunches

 

 

I need your opinion!  Leave a comment with your favorite bodyweight exercises!

Check Out our book The Ton Up workout system the ultimate in bodyweight workouts www.tod-coaching.co.uk

 

 

 

 

 

You have permission to use this article in its entirety with full accreditation  being given to its author and all hyperlinks are used.

 

 

Ton Up®

 

 

           

 

 

Ever wondered how you can have your cake and eat it!

 

Your prayers have been answered The TON UP® Principle has arrived, based loosely on a military style circuit which my trainers and myself were put through many times in our military careers, we developed the concept. The idea of the principle is to complete each exercise quickly and accurately and upon completion of the required reps move quickly to the next exercise.

 

The Ton Up® is what it says 100, 10 reps x 10 sets = 100, no rest between exercises and only 60 seconds between sets.

 

The circuits can encompass anything from bodyweight (which is the primary way) to dumbbells, kettle bells etc, circuits can be done in a six foot space or placed as stations with sprints in between.

 

How does it work?

The idea of the principle is to complete each exercise quickly and accurately and upon completion of the required reps move quickly to the next exercise.

This allows an athlete to target hypertrophy by using the fast muscle twitch fibres of the body to build, strengthen muscles, burn fat and boost metabolism. The circuits will boost performance and allow those that have hit a plateau or require a push in the right direction to get motivated.

By keeping the rest to sixty seconds between sets the heart rate remains high and the fast muscle twitch fibres remain activated, this means that an athlete will remain within his maximum heart rate zones for training. The warm up does not count as an exercise in the workout.

 

To try out the programme for your self below which is Ton Up® 1 and is a bodyweight circuit.

Alternatively try a Ton up Turbo and every two minutes for twenty minutes start a new set to further increase your hypertrophy and endurance ensuring to start on a different exercise each time.

 

Visit the link below for your programme

http://www.tod-coaching.co.uk/Training%20Notebook/Programmes/ton%20up%201.pdf

 

 

 

Editors note:

Brian Fernie is a Master Personal Trainer and Triathlon Coach and is the founder of T.O.D Coaching Scotland’s Premier Personal Training Company.

www.tod-coaching.co.uk

www.teamtod.co.uk

 

 You have permission to publish this article in its entirety as long as all hper links (HTML Clickable) and accreditation is given to he author.

 

Milk Saint or Sinner?

 

 

The dairy industry would have you believe that all dairy products are good for you, lower blood pressure, increase calcium in the bones and this in turn aids fractures to heal quicker. We have all seen the adverts which stick in your mind as more than half the population will not have read any reports by the dairy industry into these claims, think back to your childhood which advert do you remember.

The old adverts of milk is kind to your teeth, milk the original fast food, CP3V (Calcium, proteins and 3 vitamins) Milk the white stuff: So good the cows want it back!

Most of us would and have been led to believe that drinking milk regularly does not cause coronary artery problems and can actually protect against poor health, as this is what scientists have told us.

These scientists went to say that concerns regarding to much milk and dairy products could be harmful to health as it leads to high cholesterol levels. In fact heart disease death rates among regular milk drinkers were even found to be lower.

The 25-year study of 5,700 Scottish men found that heart disease death rates among men drinking more than a third of a pint of milk each day were 8% lower than those who drank less.
Deaths from cancer and strokes were 10% lower among the regular milk drinkers.
The benefits of milk could be linked to its high calcium levels and that this might counteract the adverse effects of the saturated fat content of milk. The latter was a claim by the dairy industry who tried to say that saturated fats are good for you.

However there are two sides to every story. Diary products are a health hazard. They contain no fiber or complex carbohydrates and are laden with saturated fat and cholesterol. Milk in some cases has found to be contaminated with cow’s blood and pus and frequently contaminated with pesticides residue, hormones, and antibiotics. Dairy products covers cheese, eggs, milk, yoghurt etc can be linked to constipation, obesity, heart disease, cancer, allergies and other diseases. Worldwide reports claim that 7 out of 10 adults are lactose intolerant and drinking cows milk would seriously bloat them or cause diarrhea.

Yet despite the above we as humans drink milk, some consider it weird that we drink milk beyond the ‘weening’ stage after birth, other people just find it weird that we drink the milk of another animal and we feed animal milk to our children on a daily basis, think back to school when most of us were given a free bottle of milk on a daily basis in our first primary years.

A report by Dr B Spook* openly warned against the feeding of milk to young children owing to the high protein, cholesterol and saturated fat content often found within milk, he stated that milk can cause allergies and insulin dependant diabetes amongst other conditions.

A report from America the Harvard Nurses Study which began in 1980 and lasted 12 years followed a control group of women mostly aged 34 to 59 and the report clearly showed that in most cases milk does not prevent osteoporosis, In fact just the opposite milk can be a contributor in the formation of the condition owing to the fact that the body draws calcium from the bones to aid in the neutralization of proteins and lactic acids found within milk.. The study also concluded that 67% who drank two or more of the diary industries recommended daily intake were more likely to have heart attacks than those that didn’t drink whole milk.

Low-fat milk is an exception to this, the Harvard nurses study did show that those who drank low fat milk and not whole milk did show a reduced risk of heart disease.

The report showed that low fat milk is good for you in that it can aid in lowering blood pressure. Such as post exercise drinks like For Goodness Shakes which have been proven to aid recovery and boost protein levels in  the body post exercise.

However not all promises and advertising is true and this is where we as consumers need to be aware that the diary industries marketing campaigns and promises that all diary products inclusive of whole milk are not true as we have read in this report. So the next time you go to buy milk think low fat and remember everything in modesty!

Refernces
* Dr Benjamin Spook, America’s former leading authority on child care.

 

Execution of an exercise

 

BLABTT

 

Ever wondered how as a personal trainer, fitness instructor or sports coach how a technique or explanation could be simplified so that a client or athlete will remember key points of the exercise.

 

Much has been written over the years on technique, tempo, best use of an exercise; no articles have pieced these all together and made it easy to understand the execution of an exercise.

 

The old adages of KISS (keep it simple stupid) and EDIPP (Explain, demonstrate, imitate, practice) do hold true and in fact BLABTT was an element within the EDIPP Principal lecture on, Should personal trainers touch their clients?

 

The delivery of an exercise has to be covered from both points of view that of the trainer and that of the client.

 

Trainers need to understand that clients will listen to their every word and pick up on everything the say and relay, whether it be right or wrong in relation to all fitness matters.

 

Clients need to be confident and ask when they are not sure or need to confirm a specific point.

 

Exercises need to be broken down into six easy steps which trainer and client alike will remember (client) and manage (Trainer).

 

 

BLABTT

This should be used in conjunction with EDIPP.

Remember this method does not just lend itself to weight training, it can equally be used for running, cycling, plyometrics, body weight, dynamic/static stretching.

 

B-Body- cover the position of the body, where it should be in relation to the exercise being conducted and how it should be held through out the execution of the said exercise. Contraindications should also be covered as well as bad technique corrected.

 

L-Legs- again explain the position of the legs and how they perform during the exercise and muscles targeted if the exercise is targeting the legs, again coaching points should be covered.

 

A-Arms- Simply put, where, what and how in relation to position, muscles targeted, covering coaching points and technique.

 

 

B-Breathing- this is sometimes a difficult thing for clients to master, everyone knows breathing is a normal function that happens naturally; but give someone a bit of weight or place them under some form of pressure or exertion then breathing goes to pot, it gets faster, slower or they go hypoxic, hold their breath, clients need to have proper technique explained to them and how they should breath during the eccentric, concentric and isometric phases of any exercise.

 

T-Tempo- Most people just lift weights as fast as they can without proper technique or thought to what they are actually doing. Clients need to be educated in relation to the benefits of tempo and how and when to use various options.

 

T-Technique- this is the final phase where everything comes together. This is where coaching points need to be re emphasised and a final demonstration given.

 

 

 

The above may sound exhaustive and long winded, but by using this simple procedure when dealing with the execution of an exercise or method, you will ensure that you get the fundamental basics right from the start.

By getting them right you will see greater rewards as the client progresses with you.

 

 

 

You have permission to publish this article as long as it is used in its entirety and full accreditation is given to the author and all hyperlinks are used.

 

Author; Brian Fernie Dip PT, FIOS, CMT

 

www.tod-coaching.co.uk

 www.teamtod.co.uk

 

 

 

 

 

ManBoobs Syndrome (MBS)

T.O.D Coaching

 

 

 

Gynecomastia/Gynaecomastia

Gynecomastia is defined as: The development of abnormally large breasts on men.

This condition is commonly and wrongly believed to be solely owing to obesity which is totally wrong, obesity can play a part however young teenage men are more at risk from this condition and it often disappears as they mature and can often be combated by teens taking an active lifestyle and being aware of their weight in respect that they need to remain healthy.

Other factors can be medical such as steroids supplements, which can increase body fat.

Other factors are obesity which can cause a boost in the female hormone estrogen within the male body.

 

PseudoGynecomastia or False Gynecomastia

Man boob syndrome” (MBS), or a deposit of excess fat in the pectoral area. This is the false type as the word pseudo translates into false. If you have this type of man boob syndrome, it can be treated through proper diet (healthy eating) and exercise.

 

 Many men suffer from this type of MBS and live with it as they are unsure on what to do about it.

 

Its simple exercise and healthy eating will help minimise the effect of the fatty deposits, don’t think hours on a treadmill will burn it away a proper programme will be mixed with Cardiovascular and weights workouts.

 

One of the fastest and quickest workouts which will target your whole body is to use kettle bells, these excellent and underused pieces of equipment will give you a whole workout which will aid your body to work functionally and strengthen your stabilising muscles.

 

Try this simple workout

http://www.tod-coaching.co.uk/Training%20Notebook/Programmes/Kettle%20Bell%20#1.pdf

 

 

Intersperse your workout with high intensity bouts of cardio vascular workouts such as skipping.

 

 

 

This article is the copyright of T.O.D Coaching and the author Brian Fernie (Dip PT, FIOS), the article can be reproduced in its entirety as long as full accreditation and all hyperlinks are given to the author and used.