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/
Tuesday, 8 July 2008
Sprint Grids
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.
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 5x1, 2+2+1, 3+2, 3+1+1.
12 could be run as 12x1, 6x2, 4x3, 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/
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.
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 5x1, 2+2+1, 3+2, 3+1+1.
12 could be run as 12x1, 6x2, 4x3, 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/
www.brianfernie.blogspot.com/
Saturday, 5 July 2008
Run Training
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.
RUN 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:
a. drop in pulse rate
b. increase in working capacity of the heart
c. increased pressure on circulatory system will open up underdeveloped arteries
d. new capillary beds will develop (small blood vessels)
e. more efficient blood circulation to and from muscles
TYPES OF RUN 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
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.
RUN 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:
a. drop in pulse rate
b. increase in working capacity of the heart
c. increased pressure on circulatory system will open up underdeveloped arteries
d. new capillary beds will develop (small blood vessels)
e. more efficient blood circulation to and from muscles
TYPES OF RUN 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
www.brianfernie.blogspot.com/
Friday, 2 May 2008
The Wii Vs PT
Wii Vs PT
Who would have thought since the launch of Asteroids and Commodore 64 in the 1980’s that we would one day be told how to exercise by a computer!
Well its has happened with the launch of The Wii, since it was launched the games market has been awash with brain training, sports programmes and interacting ipod’s and MP3 players.
Have a look at government statistics, The UK is Europe’s fattest and unhealthiest country with approximately 1 in 5 of adults in the UK being classed as obese with children’s ratio’s not that far behind.
How did we get to be a nation regarded as the American’s of Europe, simple we got lazy, we sit at our cars , desk’s and at home playing on computers or games consoles.
Sitting at home with your new Wii console and wobble board doing 20 minutes with a virtual trainer is not going to shift fat or get you fit.
The Wii reacts to your BMI (Body Mass Index) which you input, and most people do not know their correct height or exact weight to be able to do it properly. The only way to get rid of fat without surgery is to exercise and eat healthy. Body Mass Index (BMI) has been proven to be inaccurate but it is still the choice of the Government with regard to working out obesity levels.
The Wii also reacts to how much pressure you place on the board and your virtual trainer tells you to adjust your position/ weight on the board, so contraindications such as medical, physical range of motion conditions are not taken into account as would be with a properly qualified personal trainer.
A personal trainer will spend at least 30 minutes with you free on a consultation taking into account medical, physical, injuries, family history, they will conduct a personal fitness assessment and base your programme on all the information provided and your lifestyle, making sure that your programme is effective.
As a trainer and I’m not alone, I have been to potential clients houses and saw them within their home environment sitting on the sofa playing the Wii console beating a virtual boxing opponent, whilst watching TV and eating a big bag of quaver crisps, and they call this virtual fitness!
If the console is to be effective it has a long way to go, at the minute it should be treated for what it is a games console designed for fun and not FITNESS.
This article is the intellectual copyright of T.O.D Coaching and may be reproduced in its entirety with all clickable hyperlinks and any references published along with the article. Full accreditation must be given to the author Brian Fernie Dip PT, FIOS
www.tod-coaching.co.uk www.teamtod.co.uk
www.brianfernie.blogspot.com/
Who would have thought since the launch of Asteroids and Commodore 64 in the 1980’s that we would one day be told how to exercise by a computer!
Well its has happened with the launch of The Wii, since it was launched the games market has been awash with brain training, sports programmes and interacting ipod’s and MP3 players.
Have a look at government statistics, The UK is Europe’s fattest and unhealthiest country with approximately 1 in 5 of adults in the UK being classed as obese with children’s ratio’s not that far behind.
How did we get to be a nation regarded as the American’s of Europe, simple we got lazy, we sit at our cars , desk’s and at home playing on computers or games consoles.
Sitting at home with your new Wii console and wobble board doing 20 minutes with a virtual trainer is not going to shift fat or get you fit.
The Wii reacts to your BMI (Body Mass Index) which you input, and most people do not know their correct height or exact weight to be able to do it properly. The only way to get rid of fat without surgery is to exercise and eat healthy. Body Mass Index (BMI) has been proven to be inaccurate but it is still the choice of the Government with regard to working out obesity levels.
The Wii also reacts to how much pressure you place on the board and your virtual trainer tells you to adjust your position/ weight on the board, so contraindications such as medical, physical range of motion conditions are not taken into account as would be with a properly qualified personal trainer.
A personal trainer will spend at least 30 minutes with you free on a consultation taking into account medical, physical, injuries, family history, they will conduct a personal fitness assessment and base your programme on all the information provided and your lifestyle, making sure that your programme is effective.
As a trainer and I’m not alone, I have been to potential clients houses and saw them within their home environment sitting on the sofa playing the Wii console beating a virtual boxing opponent, whilst watching TV and eating a big bag of quaver crisps, and they call this virtual fitness!
If the console is to be effective it has a long way to go, at the minute it should be treated for what it is a games console designed for fun and not FITNESS.
This article is the intellectual copyright of T.O.D Coaching and may be reproduced in its entirety with all clickable hyperlinks and any references published along with the article. Full accreditation must be given to the author Brian Fernie Dip PT, FIOS
www.tod-coaching.co.uk www.teamtod.co.uk
www.brianfernie.blogspot.com/
Wednesday, 30 April 2008
I.PTI©
Always wanted a Personal Trainer
Thought you couldn't afford it?
Well think again!
Brian Fernie
(DipPT, FIOS, MOC & MSFTR)
Scotland’s Premier Personal Trainer & Founder of T.O.D Coaching Ltd
has launched
I.PTI©
YOUR VERY OWN
Internet Personal Trainer
via your computer
So whether it's just that you want to get rid of that
Flabby gut, build strength, or improve your CV output or
are you a dedicated athlete who wants gain that edge
and see off your competitors during 2008
for only £14.99 per Month you get the start of your dream
This means you pay when you can afford to!
Sign up for the following for a Fixed Four (4) Week Period
Contact with Brian personally NOT just anyone
With twice weekly email contact
One phone call per week
Basic nutritional advice given in the programme
(a detailed nutrition programme costs extra)
Disclaimer notice and self assess fitness forms
E-mailed upon payment being received
On completion of the programme you can renew to progress with your programme
or
Upon finalisation receive an ongoing programme free
Normal Price for a One hour Personal Training Session
with Brian is £60.00
VISIT
http://www.tod-coaching.co.uk/Training%20Notebook/Internet%20Personal%20Instructor/I.PTI.htm
Thought you couldn't afford it?
Well think again!
Brian Fernie
(DipPT, FIOS, MOC & MSFTR)
Scotland’s Premier Personal Trainer & Founder of T.O.D Coaching Ltd
has launched
I.PTI©
YOUR VERY OWN
Internet Personal Trainer
via your computer
So whether it's just that you want to get rid of that
Flabby gut, build strength, or improve your CV output or
are you a dedicated athlete who wants gain that edge
and see off your competitors during 2008
for only £14.99 per Month you get the start of your dream
This means you pay when you can afford to!
Sign up for the following for a Fixed Four (4) Week Period
Contact with Brian personally NOT just anyone
With twice weekly email contact
One phone call per week
Basic nutritional advice given in the programme
(a detailed nutrition programme costs extra)
Disclaimer notice and self assess fitness forms
E-mailed upon payment being received
On completion of the programme you can renew to progress with your programme
or
Upon finalisation receive an ongoing programme free
Normal Price for a One hour Personal Training Session
with Brian is £60.00
VISIT
http://www.tod-coaching.co.uk/Training%20Notebook/Internet%20Personal%20Instructor/I.PTI.htm
Tuesday, 29 April 2008
TON UP
TON UP.
What is it ? Simply put it is an intensive all over body programme designed to target the major muscle groups in the body, burn fat and increase your CV output.
Why is it called TON UP? The exercises are repeated 10 reps in each set of 10 and progresses as you get stronger.
Does it Burn fat? Yes owing to the high intensity of the routine fat is burned, muscles toned, and strength increased.
Why is it better than other routines? Quite simply it targets all muscle groups, caters for all fitness levels, burns fat, increases your CV output, can be done anywhere, uses only your body weight.
Where can I find a copy of it?
Visit http://www.tod-coaching.co.uk/Training%20Notebook/Programmes/ton%20up%201.pdf for your free copy of workout 1.
Release date December 30th 2008
The workout routines that blast fat, build strength and increase your CV output.
" TON UPs"
Volume 1 has 10 routines all based on the TON UP principle, by Expert Trainer and Coach Brian Fernie of T.O.D Coaching, Scotland's Premier Personal Training Company.
What it's not is a copy of any other book, or a version re hashed this book says what it does on the cover! The book is fully illustrated with dialogue on each exercise with 3 fitness levels for each exercise.
The book also comes with free access to Brian and his team of expert trainers so you dont just buy the book you can get expert coaching re the routines as well (and thats priceless).
TON UP's Volume 1 (Value £12-$24)
It doesn’t stop their you also get
THE EDIPP PRINCIPLE (value £15.99-$30)- A must for any Fitness professional or Client, an audio and visual presentation CD of a seminar delivered by Brian at FITCOMEXPO to an audience of approximately 1000 people, The EDIPP Principle covers the actions of trainers when it comes to "touching" clients.
MILITARY TRAINING (Value £8-$16) Learn the secrets of how the US Navy Seals train for the physical exertions they put their bodies through on a daily basis to maintain in top condition.
All books come on CD format so that you will always have your own personal hard copy, just in case your PC crashes, you loose your Ipod, or the dog eats it! Prices include P&P.
www.tod-coaching.co.uk
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