Wednesday, 27 August 2008
NINETEEN
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 information
Ni Ni Nineteen
Well that’s it over till 2012 London the Olympic Games. These games saw a lot of controversy, but that’s not what we are discussing today.
What I want to look at is the fantastic 19 gold medals that Team GB won in a multitude of sports, swimming, sailing and cycling to name but a few.
What now of our local heroes well they will undoubtedly have a month off before training begins again for some, there are those who won’t return owing to retiring, family commitments or come November their chosen sport won’t be included in the next Olympics!
How does the number nineteen relate to you? That’s all it takes per day to get fitter, try these two workouts on alternative days, the ruling is as many reps as possible in twenty seconds for each exercise and ten seconds rest between each exercise on completion of the set, one minute rest before repeating the programme.
SET 1
· Wide Arms Press Ups
· Half sit ups
· Mountain climbers
· Oblique crunches
· Diamond Shape press ups
· Sprint on the spot
· Sprint on the Spot
· Prisoner lunges
SET 2
· Toblerones
· Straight leg crunches
· Jumping Jacks
· Star Jumps
· Burpees
· Tricep dips
· Burpees
· Toblerones
Completing each set twice this equals sixteen minutes, prior to the set complete a gentle warm up for ninety seconds and on completion conduct some gentle stretching for ninety seconds,
RESULT = NINETEEN!
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/ www.brianfernie.blogspot.com/
Sunday, 3 August 2008
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 information
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.
http://www.tod-coaching.co.uk/
http://www.teamtod.co.uk/
www.brianfernie.blogspot.com/
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 information
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.
http://www.tod-coaching.co.uk/
http://www.teamtod.co.uk/
www.brianfernie.blogspot.com/
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