Tag Archives: fitness

The hills are alive…

The hills are alive with the sound of music. The grunting and groaning of a group of sprinters digging deep and working hard is music to my ears anyway.

For those who missed it, and would like to do it this weekend, here’s what we did.

The Hills of Hudson Field.

5 reps of the long hill in the corner

50/60/70/80/100 % with a jog back down the side for recovery.

2 minutes.

5/4/3/2/1 reps up the short sharp hill with 2 minutes recovery.

2 minutes

backward up the short hill x 2 with 2 minutes recovery.

2 minutes

Backwards up the hill in the prone press up position (for a rest)

2 minutes.

3 x long hill in the corner at 100%

Oh, we ran there and back as well from the track as a warm up.

Trey Hardee Abs

Opportunity

 

Yes. This is it, the 2 minute core workout that will take about 10 minutes to start with. By Xmas you’ll be banging through this in 2 minutes and have abs of steel.

3 Times a week as a minimum please, but feel free to do these every day!

Trey Hardee 2 minute Abs

Michael McIntyre – Skip, Skip….Hooray!

 

Thursday was our lovely Michael McIntyre session. Details are as follows:

The Michael McIntyre session

This session is named after the comedian because of his skipping. There is a decent amount of skipping in this session.

It is a special endurance session. Part plyometric, part lactic tolerance, part endurance.

Each set is a combination of 75% build-ups, and skips. The length of the build ups vary. Skips are always 50m.

The sequence is as follows:

111-112-121-211-121-112-111

The session

Set 1

100m Build up

50m Skip

100m build up

50m skip

100m build up

50m very slow jog (not walk)

Set 2

100m Build up

50m Skip

100m build up

50m skip

200m build up

50m very slow jog (not walk)

Set 3

100m Build up

50m Skip

200m build up

50m skip

100m build up

50m very slow jog (not walk)

Set 4

200m Build up

50m Skip

100m build up

50m skip

100m build up

50m very slow jog (not walk)

Set 5

100m Build up

50m Skip

200m build up

50m skip

100m build up

50m very slow jog (not walk)

Set 6

100m Build up

50m Skip

100m build up

50m skip

200m build up

50m very slow jog (not walk)

Set 7

100m Build up

50m Skip

100m build up

50m skip

100m build up

50m very slow jog (not walk)

 

Great session, very tough. Lots of skipping and running. Early season magic!

4x100m – England on Penalties

Great Britain 4x100m Relay at the Beijing World Championships 2015

I know it’s a football reference, and I haven’t watched a football match for many years, but the GB relay team has the same air of inevitability about it that an England Penalty shoot-out had. You just knew. It didn’t matter what your hopes were. You just knew.

Read the rest of the article on speed endurance.com here:

http://speedendurance.com/2015/08/29/england-on-penalties/

Circuit Training and Track October

Saturday 11 October:

Weight Training starts at 10:30 with Sutts. Do not be late. All Group 1 athletes must attend unless I’ve already excused you.

Monday 13th October:

Circuit Training at Bishops Wordsworth School.

7-8pm.

Mandatory for Group 1 athletes (unless I’ve exempted you). All other groups it is optional but advised.

Conscious Competence: Week 1 training summary

Week 1 of the season has gone well so far and we’ve started to move to conscious competence which is our aim for Xmas.

All the coaches have seen the direct effects of the new movement challenges and preparation, as I’m sure some of you have. The new movement patterns won’t automatically embed themselves though. Just because we see it in the preparation work, in the sessions doesn’t mean you’ve learned it.

There are four stages of skill acquisition as follows:

Unconscious Incompetence:

This means you can’t do something, or you don’t have a particular skill, but you don’t know. This is where we were before we started this training season. You didn’t realise until Craig came how poor the back side mechanics were.

Conscious Incompetence:

This is where we are now. You know you are struggling to learn a new movement pattern, but it’s difficult. It feels clumsy because you have to concentrate on the movement. It feel slow.

Conscious Competence:

This will be the future state where you can perform the movement when you mean to but if you stop thinking about it, you will lapse back into “bad habits”.

Unconscious Competence.

This is where the movement patter is so ingrained it feels natural. Like folding your arms. It’s an unconscious movement. You don’t think about it. Try folding them the other way.  If you are normal left over right, try right over left and see how it feels.

Weird right? Thats what we are trying to do at the moment. We’ve made you change arms (figuratively) and we won’t finish until you forget that you’re even doing the new movement, but this will take time.

Practice

The biggest thing you can do to accelerate this is to practice. If you feel you are struggling then practise at home. Do the “channel 4’s” with the thigh slap. At home, in your bedroom. You can do them on the sport. You will learn the movement and it will start to get easier.

 

Training Plan 2014/15 Season

This is a draft training plan. It gives Lucy, Jenny, Nathan, Sutts and I something to hang our hat on and you guys have an indication of what’s coming up and how it fits together. However, it is flexible. we will change things based on weather, conditions, how we think you’re progressing, if he coaches have an issue or need a session off and so on.

The plan goes to Xmas so you will need to scroll from left to right to see the whole plan.

A new language for the sprint team

I read an article recently about the culture of sports teams and the language that they use.

Read the original article here:

http://thetalentcode.com/2014/10/06/stop-using-drills-start-using-challenges/

One thing that struck me was calling specific workouts “Vitamins”

Why?

Well, what is a vitamin? It is a supplement to boost your performance, health and wellbeing.

Isn’t that exactly what our extra home sessions are? You may notice that I’ve already changed the title of the home sessions post for this.

Additionally I’ve changed some of the other language in my last post as well. No reference to drills, the new movements are movement challenges because they are things that we are all trying to master.

I hope you like it, but if you don’t I’m going to use it anyway!

(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.

 

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