Tag Archives: motivation

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



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

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:


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:


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


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

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.