Pre fatigue to improve your performance

Pre Fatigue

 ‘Fatigue makes cowards of us all’ (Vince Lombardi)

You have heard all the words before “Man up” “It’s only weakness leaving the body” This is the mentality of people who do not understand the high intensity level requirements of MMA, Karate or other martial arts fight, where everything is as close to sub maximal as you can get for high intermittent bursts before you back off quickly rest and go again.

Many fighters, coaches and fans are still champions of the long endurance type training and continue to train this way, there is no wrong or right way but do we run in our sport NO so why train for an endurance event. Firstly to train for MMA you need to look at the specific energy demands required by the sport and the intensity at which you a fighter is required to train and fight.

The body reacts differently to demands placed on it and energy systems used biologically are varied. As stated endurance work does not reflect the sport in any way, owing to the metabolic demands of the sport, high intensity burst of training are more appropriate, with short specific bouts of rest this best mimics the metabolic and oxygenic requirements. How does this help you, by training this way and matching the metabolic expenditure in the fight you will be less fatigued as your body is better prepared to deal with the demands of the competition.

One way of preparing the body is to conduct metabolic conditioning circuits, which need to be done in three parts – General- Special-Specific. General- for example Hammer curls with a dumbbell this is targeting the muscles used when throwing hammer punches Special- Band hammer curls sixty reps in thirty seconds. Specific- one arm band hammer punches on a dummy from the mount position. How can we make this harder for the fighter, well we can pre fatigue the fighter by using high intensity burst of exercises over a set time or reps ensuring they are done as fats as possible, these will be completed in sets from 45 seconds-90 seconds in duration. We then progress to the more specific sets which will mimic the last round effects the body will be going through, this also helps the fighter concentrate on the technique, power, positioning when he is tired so he gets full effect from the training. Keeping with the hammer curls (upper body) how do we pre fatigue it.

A quick exmple of an upper body blast would be 1. 20 wide arm press ups 2. 1o box press ups each side 3. 10 diamond shape pres ups 4. 10 clap press ups Please note these should be done as fast as possible and the elbows should never lock out, the exercises should be done in order for about 4-6 sets with a minute rest in between, we then progress onto the desired strength and conditioning exercises. Don’t be scared to experiment with exercises and sets in order to progress your fighters or progress as a fighter. Remember the smarter you train the better you perform, training is the easy part the hard part is ensuring you rest properly as this is where the adaptation begins.

The Hurt Locker

The Hurt Locker it’s only a name!

Session 14 Pool Intro 1 MMA

http://www.youtube.com/watch?v=dyT1Faha-dg

Partner Drills 1 (MMA)

As you all know, we advocate functional and bodyweight training which are essential parts of your strength and conditioning.

So we put together a few drills you can incorporate into any workout in order to compliment your programme, a few are for fun but do have benefits, give them a go and let us know how you get on.

Punch and Crunch

Have your partner stand or kneel above you as if in the guard position wearing focus mitts, you do as many crunches and punches as you can in thirty seconds then jump up and hit the pads from the en guard position as many as you can again for thirty seconds. This drill is great for a core and punching workout from the ground and standing positions, it also allows quick level changes, do this drill for time.

Turn and Tap

Stand with your back to your partner, gloves on, your partner should be within your fighting arc and wearing focus mitts behind you. Your partner taps one of your shoulders and holds the pads in any format, you turn quickly and punch the pads as you see them, then turn back, process is repeated and can be done for time or set number of combinations. The drill is good for speed, reaction, punching.

Duck and Dive

Face your partner and hit the pads as they appear, after set time or number of repetitions, sprawl to the ground and dive through your partners legs, turn and leapfrog over them before facing the pads and repeating.

Great drill for punching, level change and plyometrics

Scarecrow

Have your partner stand with legs and arms out stretched, jump on their back and then attempt to circumnavigate your partners body without touching the ground, so you go around the front and return to the back position, you partner may assist you.

Promotes grip, strength and flexibility and also gives your partner a good core workout.

Hustle and Muscle

One partner executes press ups whilst  the other starting on the left or side of their partner, executes the first part of a burpee, on the jump phase jump over your partner then crawl under your partner whilst they hold the up position of the press up, then carry on with the burpee and press ups.

Good drill for both partners, strength, plyometrics , level change and CV are all covered.

Punch and Push

One partner lies on their back with gloves on, knees up towards their chest, the other partner stands at the feet of the partner on there back with focus mitts on, leans over and allows the down partner to hit the pads before they push their feet into the standing partners stomach and execute a leg press, effectively pushing their partner away, stand up and hit the pads, again for combinations or time.

Drills promotes punching from the ground, strength, cv, level change, punching

Shake the snake

Stand back to back, place your right hand through your legs, grab your partners right wrist, on the command go, both fighters attempt to pull there partner in the opposite direction from which they face, swap hands , then double hands. DON’T LET GO!

Promotes strength, drive, flexibility

Happy Slaps

Stand facing your partner, both hold their right hand in a slap position as if to slap the others face, grab the right wrist of your partner with your left hand in a parallel grip and on command go, attempt to slap your partner.

If you get slapped a forfeit has to be done.

Good strength and also control exercise

Walk the dog

Stand facing each other, one partner grabs the ankle of the others right or left leg, holding the leg in line with the hip and leg straight, start walking your partner around in a circle, forwards, backwards making him jump on the opposite leg to keep up. Swap legs.

Works the leg muscles and acts plyometricaly, also overloads the hip flexors

Leg o war

Face each other as above and hold each others right or left leg, attempt to bounce your partner in different directions or pull him your way, winner is the man still standing, swap legs

Rocking and wriggling

Both partners sit on the floor, partner one legs wide arms out stretched in line with the shoulders. Partner two comes I from behind partner one and hooks their legs over the top of partner one’s legs.

Partner two then place’s their arms around the chest of partner one and then pushes  in close to the back of partner one placing their head down between the shoulder blades and holds partner one in a gable lock.

Partner one drops their hands, the object is for partner one without using their hands to break partner two’s grip,  and break out of the hold. Normally done for time or the break which ever comes first.

This is done by wriggling and rocking side to side back and forward placing your partner off balance.

Promotes, core, strength, flexibility, ground work.

There are many partner workouts out there the above are just a few and have many variations, give them a go and see how you get on, any questions contact us, or just let us know how you got on.

Brian Fernie MMA-CSCC

MMA -Metabolic conditioning (Kettlebells)

Many fighters use Kettlebells in there workouts, many stick to the basic swings and clean and jerks completing reps for strength rather than endurance.

As a fighter, endurance is important as is all your technical and tactical sessions, at times some fighters sacrifice technical sessions for the tactical thinking that two hours sparring is better than metabolic endurance, WRONG.

Fighters need to be aware and able to control the effects of (HLA) ,Hydrogen lactic acid, a common mistake is that lactic acid causes cramp and stiffness, we now know that Lactic acid is an energy system and is quickly dispersed through the body on being produced. The body also has an in built bicarbonate system which soaks up some of the hydrogen and other by products.

The Hydrogen on the other hand is a different matter and is the cause of

• Burning feeling in the muscles
• Laboured breathing
• Muscle contraction
• Muscle inhibition

 

In order to combat these effects and to have effective endurance in the cage, we need to train the body to cope with the demands of the sport.

In order to do this we need to “Address all the components of contact movements in our strength training so that the whole spectrum of flexibility, speed and loads that the muscles will see during training or competition”

The SAID Principle (Specific adaptations to imposed demands) comes hand in hand with the above statement, and allows us to use everything from bodyweight to kettlebells.

Try the following circuit with kettlebells , complete as many reps of each exercise in thirty seconds with fifteen seconds rest in between reps, each set of exercises is grouped in sets of eight, this will allow you to train for five minutes with one minute rest after each set.

Set 1

1. Turkish Get-up alternate sides
2. Side press
3. Arrowhead swings
4.  Clean and press
5. Alternate arm swings
6. Pistol
7. Push Press
8. Double Squats

 

Set 2

1. Squat holding one KB by the horns in the “steering wheel” position
2. Row
3. Swing
4. 1 leg Deadlift
5. Weighted crunches
6. Squat holding one KB by the horns in the “steering wheel”
7. Diagonal Snatch
8.  Saxon side bends

 

Set 3

1. Round the worlds
2. Double Swing
3. Clean
4. Renegade Pushup’s
5. Squat Snatch
6. Windmill
7. Bottom up military press
8. Hindu squat

 

Set 4

1. High Pull
2. Burpees (KB’s in each hand)
3. See saws
4. Reaching Lunges
5. Weighted crunches
6. Shooting stars
7. Turkish get up
8. Sumo squats

 

Ensure that your kettlebell is of an appropriate weight so that correct form can be maintained for as long as possible.

Perform these sets twice a week incorporating them as part of your strength endurance.

Brian Fernie MMA-CSCC

You have permission to use this article in its entirety as long as full accreditation is given to the author and hyperlinks (clickable) are used

www.tod-coaching.co.uk

www.k8bells.com

Kettlebells for Triathletes Part 2

 Hope fully by now you will have read and digested some of part 1 and why kettlebell training should be an integral part of your strength and conditioning for endurance events.

In part 2 we will cover selection of a kettlebell and weight, and cover further exercises which will aid you in your strength training.

Kettlebell selection

When choosing a KB it comes down to an individual’s choice and much has been written covering this subject.

The KB should fit comfortably in the hand and easy to grip, with the handle being smooth, the horns rounded not angular and the distance from the bell to the handle around 6cm’s.

I personally use KB’s provided by optimal life fitness or Jordan’s as these fit the above criteria and are averagely priced. Whether you want cast iron, solid, rubber, vinyl dipped is entirely your choice.

Weight wise it is widely recognised that female’s starting out should use between an 8kg – 12kg KB and med 16kg-20kg KB. Again this is down to experience with KB’s and current fitness levels.

The main point to remember is that the KB will work your body as an entire unit and not isolate muscle groups (unless used for this purpose) so starting with the above suggested weights until the technique is mastered is sound advice. Please don’t purchase any of the so called fitness belles which range from about 2.5kg to 7kg as you will quickly find that these are of no use to you in any capacity apart from a doorstop.

Conventional exercises

These can be used as part of your training and are widely used by athletes with Kb’s.

The basic’s are

Tricep extension

Bicep curl

One arm row

And are utilised the same way as a normal dumbbell, beware though that the KB does hang as dead weight and is harder to control compared to a balanced Dumbbell. We will add some more isolation exercises later.

The swing

Once you have mastered the basic Kb techniques, you can look to progress onto other exercises; one thing that I as a coach and KB user advocate is the turn method of swinging.

Many people use the standard version (American) which places a lot of pressure onto the front deltoid and users/athletes tend to try and lift rather than swing the KB.

The thumb method basically is turning your thumb to the rear (thumb to bum) as the Kb swings through your legs. This method allows for better control and utilises the rotator cuff muscles, triceps and deltoids to be incorporated more and ensures that the athlete “snaps out” from the hips utilising the PKC (posterior kinetic chain) and ensures the bell swings rather than being lifted.

Most Kb movements start from the swing and can be completed using one or two Kb’s below is some of the basic exercises.

Fundamentals.

1. Double handed swing
2. Single hand swing
3. Alternate hand swing
4. The clean (rack)
5. The High Pull
6. The swing  snatch
7. Military Press
8. See Saws.
9. Front Squat
10. Conventional dead lift

These exercises must be practiced and perfected before moving onto additional exercises, I have tried to include what I feel are the better versions for triathletes, and have tried many and varied versions with Team T.O.D over the past year.

Progression

1. Arrowhead swing (double swing to overheard)
2. Saxon side bends
3. Diagonal snatch
4. Reaching Lunge (front, side, rear)
5. Stair Squat
6. One arm Scot’s press (squat press)
7. Windmill
8. Turkish get up (lunge style)
9. Split jerk
10. Push Press

The above list is not exhaustive either are the different types or amounts of KB exercises out there,

However the above and the exercises listed in this blog are as I said what I as a coach and triathletes from Team T.O.D who have used the KB’s as an integral part of there training consider to be the better ones.

If there are any out there we have missed or are considered to be better than those listed please let me know and I will try them out.

Conventional exercises have briefly been covered but we will add some more to the list which can be beneficial to your strength programme and should e incorporate as part of it and not used as stand alone exercises.

1. Bench press
2. Calf raise
3. Thumbs up press up
4. The Fly
5. Straight arm pull over
6. Bent arm pull over
7. Front arm raise
8. Jowett tricep kickback
9. Side press
10. Bent press

 

When it comes down to sets and reps for any of the exercises listed, this again is down to specifics and what the outcome of your session is to be.

Predominantly we as a team tended to opt for between 12-15 reps of a set, and also conducted timed circuits of 5 minutes with 30 seconds of an exercise and fifteen seconds rest, completing as many reps as possible in that time for each exercise, this also lends the body to metabolic conditioning which is a another subject in its entirety.

 Looking forward to part three we will cover more complex moves for the triathlete.

Kettlebells For Triathletes Part 1

 

I am often asked by triathlete’s and duathlete’s alike, as to what is the best kind of weight training to compliment the disciplines of there endurance sport.

Coaches and trainers will give you different answers, and scientific proof that one way is better than the other.  Some do not advocate strength training at all, so there is no easy answer to this as many ways have been tried and tested and all coaches have a preferred method of strength and conditioning.

Owing to the nature of triathlon predominantly slow muscle twitch fibres are used, with some training incorporating fast muscle twitch fibres. To be honest both should be used and are utilised in training and competing.

Bodyweight is very advantages to endurance athletes as it builds, strength, flexibility, mobility, endurance and allows the athlete to maintain an athletic look rather than a bulked up look.

Most athletes are told to follow more traditional methods of weight training where the body works as individual units to strengthen the muscles, much the same as a body builder or power lifter.

A lot of time is spent on clean and jerks, snatches, hang cleans, all great if you have time to perfect the technique, access to the proper equipment and really want to compete in weight or power lifting events.

Many of the programmes given to athletes are specific to one discipline with a little crossover in some areas if the coach understands the physiology and body requirements of the sport.

Having coached athletes both for general preparedness and sport specificity, one thing I have noticed is a lack of posterior strength in many triathletes, mainly owing to poor training programmes or lack of knowledge concerning the anatomy of the body and the requirements of the sport.

This is where I believe and have proved it to my athletes that kettlebell training will aid and compliment there existing training. Firstly lets look at the anatomical position in order to correct the PKC (posterior kinetic chain)

Anatomical Position

What is the anatomical position?

The anatomical position is a position used as a reference when describing parts of the body in relation to each other. Used in conjunction with terms of relationship, terms of comparison and terms of movement, the anatomical position allows a standard way of documenting where one part of the body is in relation to another, regardless of whether the body is standing, lying down, or in any other position.

A person in the anatomical position is standing erect with the head, eyes and toes pointing forward, feet together with arms by the side. The palms of the hands are also pointing forward. (see below)

When looking at an individual it is important to understand the basics of Optimal Posture/Alignment.

Basically a line or plumb line can be held against the side view of the individual and the poinths that should line up starting from the bottom are

1. Ankle–neutral, planter or dorsiflex position. LOG (Line of Gravity) slightly forward of the lateral malleolus of the ankle
2. Knee-full extension LOG falls anterior to the knee but just posterior of the patella
3. Hip and Pelvis- both in neutral the posterior superior Iliac spines should be below 10 degrees for male and 15 for female
4. Spine should curve naturally and be neutral The LOG falls slightly posterior of the cervical spine
5. Shoulders- Scapula retracted and depressed
6. Head- Ear LOG should fall through the centre of the ear.

 

The optimal posture/alignment may not be correct in most individuals; this is owing to genetics, activity, injury, inactivity. By ensuring we check and compare our alignments we can ensure what corrective work may be required to correct our alignment.

Now for the posterior kinetic chain which in basic form propels you forward! And is used in all three disciplines.

This is a collection of muscles that are responsible for lower back stability and hip extension.

These muscle groups are possibly the weakest in most humans in today’s society, resulting in poorer physiques owing to lower and upper back problems which develop owing to the fact most of the workforce today are in seated positions most of the day.

Muscles that make up the posterior chain include

• Erector spinae
• Gluteus maximus
• Hamstrings
• Bicep femoris
• Semitendonosis
• Semimembranosus

 

 To understand the PKC fully we need to also look Elastic Potential Energy (EPE)

Definition of EPE

Elastic Potential Energy called “EPE”
is a measure of the restoring force when an object changes its shape.

EPE is similar to GPE (Gravitational Potential Energy) except that the restoring force
depends on the substance of the material and not due to gravity.

The force which returns the spring to its original shape
is called the restoring force.
The size of the restoring force depends on the stiffness of the spring
and the amount it has been stretched.
The more stiff the spring and the further it has been stretched,
the more EPE it has gained.

Anything elastic will gain EPE when its shape is forced to change.
Other examples are.
1. A catapult pulled back to launch a stone.
2. A crossbow primed to fire an arrow. When the shape is restored,

EPE is transferred to Kinetic Energy (+ Heat)

In western society for many centuries we have been great abdicators of the squat, ensuring we never bypass our knee line with our buttocks, this is in part owing to our way of life, most item’s we have which we can sit on is at right angles to the ground, e.g chairs, toilets, car seats, benches.

We have lost the ability to use our hamstrings properly and engage them in sport or daily lives, hence the reason most sport or fitness related injuries are the hamstrings.

What do we mean by elastic potential, quick examples would be Olympic power lifters and the depth they go to for power squats and lifts, Asian communities where if you observe them at a local roadside café they are all hunkered down with there bottoms close to the ground feet flat leaning slightly forward.

As they get up as do power lifters they explode ensuring the hips, glutes, back, hamstrings and quads all fire nearly in unison so as to drive them up to a standing position.

Using the above example and a liking the hamstring to a spring; if we stretch a spring and then let go, it will return to its original shape (provided it has not been stretched beyond its elastic limit).

This is why we need to improve elasticity in the hamstrings to prevent injury and to release EPE within the muscle group.

Types of Contraction and Elastic Potential

Isometric

Isometric exercise or “isometrics” are a type of strength training in which the joint angle and muscle length do not change during contraction (compared to concentric or eccentric contractions, called dynamic/isotonic movements). Isometrics are done in static positions, rather than being dynamic through a range of motion. The joint and muscle are either worked against an immovable force (overcoming isometric) or are held in a static position while opposed by resistance (yielding isometric).

Concentric

Muscle fiber generates tension through the action of actin and myosin cross-bridge cycling. While under tension, the muscle may lengthen, shorten or remain the same. Though the term ‘contraction’ implies shortening, when referring to the muscular system it means muscle fibers generating tension with the help of motor neurons (the terms twitch tension, twitch force and fiber contraction are also used).

Eccentric

Muscle fiber generates tension through the action of actin and myosin cross-bridge cycling. While under tension, the muscle may lengthen, shorten or remain the same. …
The tensioning of a muscle as it is being lengthened
Contraction of a muscle, involving lengthening of the muscle as in lowering a weight to the ground; a muscle contraction, in which the contracted muscle lengthens.

Integration of the Kettlebell
Kettlebell training is not new it is not magic, although some may have you believe it. The Russians who are at the front of kettlebell sport have used tried and tested techniques for years.
Since the collapse of the cold war, this amazing little weight has once again exploded onto the fitness scene.
The major benefit that you will experience once you start training with kettlebells is the fact your whole body works in unison.
You will feel the burn in your hamstrings, glutes, quads, back, shoulders and arms and that’s just from the basic techniques such as the KB swing.
Even bodybuilders have come to appreciate and understand the need to train with kettlebells and add them into there training regimes, no longer do they work muscle groups in isolation of each other.

What does this mean for you the individual and what does KB training do for you

· Teaches your body how to work as a single unit (it integrates the whole body together)

 
· Allows for high repetition work which is phenomenal for fat loss conditioning

· Emphasizes the use of the glutes, hamstrings, spinal muscles and abdominal muscles for maximum power and speed enhancement.

· Simultaneously improves both strength and cardiovascular endurance (known as incidental cardio)

· Improves flexibility (this happens as a by product of training)

· Boosts your metabolism thus burning more fat

· Develops incredible hand, grip and finger strength

· Improves full body stability and balance due the dynamic nature of the exercises

· Burns more energy because of the full body integration

 

If used correctly and it is worth attending a reputable workshop with a qualified instructor, which  will ensure that you understand the basic mechanics and swings of Kettlebells and start to incorporate them into your training programme you will see and feel a difference

So get swinging!

Editors note:

Brian Fernie is a certified strength and conditioning coach, triathlon coach, master personal trainer, extreme kettebell instructor and sports conditioning coach.

He is the founder and training director for T.O.D Coaching, K8 bells and Team T.O.D (triathlon or duathlon) race team.

www.tod-coaching.co.uk

www.teamtod.co.uk

www.k8bells.com

This article can be used in any format providing it is used in its entirety and  that full accreditation is given to its author and all hyperlinks(clickable) are used.

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.

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

20x20kg 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.

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

 

 

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

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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/

 

 

 

 

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.