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.

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.

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

 

 

 

 

 

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

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Shop Yourself Thinner!

T.O.D Coaching Ltd  

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Yes it’s true you can shop yourself thinner. Don’t think this means by running between shops, wearing fancy trainers, taking the stairs or carrying you’re shopping and doing squats every fifty meters with it.   Some simple shopping advice to help you find the healthier options, four easy steps that could help you stop choosing the unhealthy options. We all know about whole wheat, sugars, brown rice, fats, five a day, three whole grains a day, friendly bacteria yoghurt’s yes it’s on the television, in magazines, billboards, and radio all day everyday. 

When you are at the supermarket, ever suddenly felt hungry, owing to the smell of the so called fresh baked bread, yes some supermarkets do cook fresh bread on the premises, however recent television articles have confirmed that a smelling solution is added to the air blowers in the entrance of supermarkets, so that your sense of smell picks it up and triggers of a chemical reaction, RESULT! For them as you head off to get bread, which is next to the cakes and from there they have you close to the inner sanctum, the unhealthy money making, fat building foods.

 

So how do we counter act this fact, some people say eat before you go to the supermarket it stops you wanting the unhealthy options, this may work for some, but if possible follow the four rules below and healthier options you shall find.

Label, ensure you read the nutritional food labels and on packaging, ingredients are all listed in order of their quantity.

Avoid just turning up and buying from memory, have a shopping list to hand and stick with it, you will save money as well by not buying any unnecessary items.

Manoeuvre, stick to the perimeter of the shop, here is where you will find mainly fresh ingredients, lean meats, poultry, fish, whole grain breads. After you have visited these areas stay at one end as you shop along the aisles look down them ask yourself, Do I really need to go down this aisle?

Buy it fresh and check the use and best before labels on packaging, try and only buy what your family needs quantity wise and try and eat your purchases before they go out of date or spoil.

By hopefully following the rules above you will possibly save money, and have a supply of lower calories and fat in your diet, resulting in a happier and healthy you.

 

 

 

 

 

 

 

 

 

 

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/

 

 

 

 

 

 

 

 

 

 

 

 

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.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Train Like an Olympian

T.O.D Coaching Ltd

You have permission to publish this article in websites, electronic publications. Ezines and any media format, as long as the article is published in its entirety, including the resource box, all hyperlinks, (HTML clickable), references and copyright informationhttp://www.tod-coaching.co.uk/

http://www.teamtod.co.uk/

Wonder how they do it the Gladiators on TV, the Olympic athletes, strongmen contestants how they show such dedication, commitment and seem to be able to complete tasks you didn’t think possible.

Fear not it is easier than you think lets go back to ancient Greece and an Olympian called MILO, what did he do that was special well everyday MILO lifted a calf into his arms and walked with it cradled their and went a set distance, he did this every day without fail, as the calf grew into a bull he continued to cradle and carry the bull until on the day of the games he carried a full grown bull the length of the track.

How does this help you, well it proves that training should be progressive and intensity increased as you progress, not that you would want to try and pick a bull up but the principles are the same for any workout or conditioning programme.

The programme should be progressive, intensive with the exercises efficient and effective!

Try the original 300 Spartan workout test below, this is an advanced test however beginners could cut the weights and reps by 75% to start off with, for the advanced athlete stick with it, but don’t conduct this on a regular basis like any fitness test it should be pencilled into your programme at pertinent points throughout the year.

The Original 300 Spartan workout

The rules are simple.

Perform all the exercises below in order without any scheduled break in between sets.

a) Pull-ups – 25 reps

b) Dead lifts with 135lbs – 50 reps

c) Pushups – 50 reps

d) 24-inch Box jumps – 50 reps

e) Floor wipers – 50 reps

f) Single-arm Clean-and-Press with 36lb Kettle bell – 50 reps

g) Pull-ups – 25 reps

How fast can you finish it?

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.