(Fun) Wisdom Quotes from Last Night’s Beast Camp

cropped-newlogo4-e1380690978532.jpgLast night’s session was pretty epic.

Wisdom Quotes

Here are some of the motivational words of unwisdom that were shouted at you during training. Feel free to steal them and reuse them:

Second is just first loser.

Pain is just weakness leaving the body.

Sweat is just your fat crying.

Pain is temporary, quitting lasts forever.

Once it gets really tough, push harder, go faster. It makes it feel easier because it’s a mental trick.

Don’t worry about education. Who ever got anywhere with education. Focus on your sport!

Don’t let your body tell you you’re weak.  Own it.


PNF Stretching

Proprioceptive Neuromuscular Facilitation – pnf -stretching involves applying an isometric contraction against the stretch to invoke a greater relaxation response and thus enable further ROM to be reached. The protocol is to take the stretch to the initial end point and hold that position. After about 20 seconds, the athlete opposes the position with a strong 10-second isometric contraction pushing against the partner or obstacle. The athlete then relaxes, breathes out, and the stretching muscle should relax, allowing the stretch to be taken it further. This is repeated 3 times.

Protocol is to start from core and work out and to work in opposing muscle groups (ie hamstrings, then quads)


Please read the pdf below for full details of the stretching protocol

Download (PDF, 454KB)



Success Attitude – This is what it looks like

Success Attitude

Watch this. If you want to be successful this is how you should sound. This kid is 17 years old and has a success attitude.

He will be successful. It might not be at football. It will be at something.

Find your successful attitude with The Sports Motivation Master Plan


Training Schedule: Beast Camp

Training Schedule for this week:

City of Salisbury A and RC Sprint Team Beast Camp training schedule for week 22 September to 28 September.

Monday: 6pm at Hudson’s field. Meet at Car park.

Tuesday: 6:30pm at the track

Thursday: 6:30pm at the track

Saturday: 10:30am at the track

Further updates at https://www.facebook.com/groups/cityofsalisburyarc/

training schedule

Insanity at Beast Camp week 1 part 2

Beast Camp Insanity Exercises

Day 3 exercises, by Coach Jenny were performed in 9 sets of 5 exercises of 1 minute each with 1 minute recovery between sets.

Exercises were as follows:


  1. Quick tap toes – Stand sideways to ladder alternate feet in an out of the same 2 ladder squares as fast as possible (low movement) – 1
  2. Forward/Backward Jumps – Feet shoulder width – jump forwards over the line then jump back over the line and repeat. – 1
  3. In/Out Jumps – Starting with feet together jump in and out of the squares moving forwards 10 jumps and backwards 10 jumps (repeat) – 1
  4. Fast High Knees – Move forward alternating high knees to end of ladder or for 10 metres jog back to start and repeat. – 1
  5. Hop Scotch – Forwards hopping on L then turn round and repeat on R (10 metres) – 2
  6. Lateral Feet Drills – stepping both feet to the centre, out to the R, back to the centre out to the L moving up the ladder when you return to the centre – 3
  7. In/Out Drills – step outside ladder one at a time the inside on next square and repeat – 1
  8. In/Out Repeat – standing sideways to the ladder, quick steps inside the ladder (or over the line) then step backwards outside the ladder. – 1
  9. Agility Heisman – Moving Right start with right leg, step both feet in each ladder for 5 squares finishing on R leg with left leg in high knee position, move back to the left do the same. – 2
  10. Forward & Back Agility Heisman – moving forwards quick legs start on right leg, pause in high knee position on Right repeat alternating high knee position every 3rd Move forward 10 squares (or metres) run back to start and repeat. – 2
  11. Stationary Criss Cross & Power Jump – criss cross legs ( L over R then R over L) followed by a power jump (same as tuck jump but feet and knees wide apart landing in semi squat position) and repeat. – 4
  12. Agility Hurdle – Run with one foot in the ladder (or on the line) other foot outside. Run 4 steps with 4th as a high knee (being leg inside ladder). After 5 high knees run back to start and repeat on opposite leg. – 3
  13. Moving Agility Push-Up – Press up position, move to the right and push-up (x2) repeat moving to the left – 4
  14. Walking High Plank – Remain in high plank position and use hands and feet to move to the R x3 the back to the L x 3 and repeat keeping core and lats tight at all times – 3
  15. Fast Legs – move up the ladder (line for 10m) sideways stepping fast with both feet in each square moving arms fast, at the end get in 2pt start position with hand to the floor and run back to start repeat facing opposite way. – 2
  16. Agility Toe Taps – adopt press up style position with feet in one square (or line) move to the R 5 squares tapping both feet in each square using arms to move along the ladder repeat to L. (Keep core tight and back as straight as possible) – 3
  17. Mountain Climber Progression – Press up position over the ladder, alternate feet (running) short distance to start with (i.e. run feet into first step on ladder) for 20 secs, bring feet closer (2nd square) for 20 secs, alternate feet as close to chest as possible for final 20secs (will be slower). – 3
  18. Moving Push Up Progression – Moving push ups to the R x 3 followed by a squat thrust, repeat to the L – 4
  19. In/Out Agility Hop – Start with both feet on outside (same side) of the ladder. With outer leg run 3 steps with 4th, 8th , 12th etc inside ladder, continue for 20 steps, hop backwards to the start with wide feet and do a burpee. Repeat on opposite side. – 4
  20. Agility Sequence – Using 2 squares or line on the track, jumping wide leg sprints back and forth for 10 jumps followed by 10 fast toe taps finish in set position (like a lunge) and repeat – 2
  21. Criss Cross Jumping Jacks – Jumping Jacks crossing feet over in front and behind – 1
  22. Agility Bear Crawl – Hands and feet wide on the floor, crawl 4 large paces forwards bring feet together, move backwards with wide hands and feet, put hands together, and repeat – 3
  23. In/Out Ab Progression – squat thrust feet moving in 1 square for 30 secs, then repeat bringing feet closer to chest (2-3 squares) for 30 secs – 4
  24. Agility Stork Touch – Hop diagonally through the ladder from L-R-L-R on 1 leg touching the inside of ladder when hopping on outside, repeat on opposite leg – 3
  25. Agility Touch Squats – Squat jump forward touch floor, squat jump backwards touch floor – 3
  26. Agility Dual Hop – Feet together jump from L-Centre-R and back again moving up the ladder repeat backwards. – 2
Difficulty Rating – 1 Difficulty Rating – 2 Difficulty Rating – 3 Difficulty Rating – 4
1 5 6 11
2 9 12 13
3 10 14 18
4 15 16 19
7 20 17 23
8 26 22
21 24


Training Sessions of the Beast Camp Week 1

Training sessions for the first couple of days of Beast Camp.

training sessions

Day 1:

Circuit of 20 exercises, plus star jumps as follows:

Perform exercise for 1 minute, run 10m, perform star jumps for 1 minute. move to next exercise until 20 are complete (10 star jumps and 10 exercise). 5 minute break then continue as previous but with 10 new exercises.

The exercise in no particular order were:
Press ups
Tricep dips
Squat thrusts
Mountain climbers
Side leg raises 30/30
hurdle hops
Zombies/spotty dogs
Dorsal raise
Side planks 30/30
Prtss ups
Ski jumps
Supine leg cycling
Arm circles
Squat jumps
Tuck jumps

Day 2:

3 sets of 20 minutes

Set 1: Skipping.

Set 2: Various isometric core exercises

Set 3: High knees in the sand pit. 1 minute on, 1 minute off.

Day 3:

To follow.

For motivation see The Sports Motivation Master Plan


Trey Hardee 2 Minute Abs

Some of you have asked for it so here it is. The Trey Hardee Abs video.

trey hardee2 minutes. That’s all it is. You could do this on a lunch break, in the morning, hell, you could even do it on a tea break!

It would make beast camp easier!

Trey Hardee Abs video

To get motivated to do this, see The Sports Motivation Master Plan! Yes I know the link is tenuous, but it’s only 99p, so who cares.


Has your ship come in yet?

Has you ship come in yet? Really?

There you are, patiently waiting for it to come along and pick you up and it hasn’t happened.

Of course it hasn’t. Opportunity NEVER comes knocking. Not really. YOU create opportunities.

ship come in
Has you ship come in yet?

If you ship hasn’t come in, swim out to it!

Stop waiting, take the bull by the horns and take charge of your sporting destiny.

See The Sports Motivation Masterplan for advice on how to achieve your dream. Out in 15 September. Available for pre-order for only 99p! See this link:


Time is non-refundable

Time is something we all spend. We have no choice. We spend it whether we like it or not. We spend it awake and asleep, busy or idle.

How we spend it though, that is what separates the great from the good.

time is non-refundable

Photo courtesy of  DAVE YOUNG


Time is non-refundable

Time is non-refundable. Once you’ve spent it, you can’t go and get it back from anywhere. You can’t return it because you’ve made a mistake.

Every second is precious. Learn how to spend it wisely with The Sports Motivation Masterplan.

Read more here:


A Burning Desire to Achieve

Do you want to be successful? How bad do you want it?

Success means achieving what you dreamed of, it is about becoming the best you can possibly be.

You can’t do that without giving it everything you’ve got. There are no half measures!

Burning desire

Photo courtesy of:


Burning Desire

A burning desire to succeed makes you give everything. If you don’t feel this burn, then your dream isn’t strong enough, or it isn’t big enough.

Don’t be scared to dream big. See The Sports Motivation Masterplan to find out how.