Welcome to the Health and Fitness blog provided by the Tonbridge School Centre. Here at tscblog, the Fitness Team will aim to bring you advice and tips on training, nutrition, general health and wellbeing as well as all the help and motivation you'll need along the way. We hope you find the articles and images, informative, interesting and most of all useful!
I wrote a previous post on goal setting. One of mine was to reach the 150kg mark on the squat for 1 rep. Currently my programme consists of the following.
Warm up with bodweight exercises and mobility work
Squats - building up to 6 sets of 3 reps - 3-4 minutes rest between sets
Front squats - 4 sets of 8 reps - 90 seconds between sets
The programme is really simple but still very hard work. I'm not used to taking such long rests between sets but this is necessary when lifting heavy. Not only do you need the muscles to recover but also the central nervous system.
I did all of my sets on 127.5kg. That's 18 reps overall. You can keep the volume up by doing multiple sets.
I will do the same routine this week but I will throw in a few single reps at the end to see how far off 150 I am! Probably quite a bit off!
This month I want you to try a different workout, to transform you from deskman to caveman! The same applies to all you cavewomen out there! The routine focuses on exercises/muscles that you would need to use when hunting or gathering. Do the following routines once a week, or twice if time allows:
400 metres of the track/outside, quick pace
20 high bench/box jumps 3 sets of 10 reps
Pullups 3 sets of maximum reps
medicine ball throws 3 sets x 10 per side
Goblet squats 3 sets of 15
Dumbell clean and press 3 sets of 10 reps
Cable woodchops 3 sets of 10 per side
400 metres of the track, quick pace
Deadlift 3 sets of 8 reps
Lunges 3 sets of 10 reps per leg
Cable press 3 sets of 10 reps
Mountain climbers or bear crawls
Farmers walk 3 x 50 metres / shrugs 3 x 10
Dumbell punches 3 sets of punching with dumbells for 1 minute
Sprints 50 metres x 5
Some of you may have heard of the Paleo diet (paleolithic). This draws on the use of Caveman foods only. All sugars, grains, dairy products, refined sugars, and processed foods are avoided. Basically, you can't eat anything that wasn't around a million years ago. Instead, organic meats, fish, veg, fruit, nuts, and seeds are eaten.
A typical day could be:
Eggs with grilled tomatoes and grilled mushrooms
Beef stir fry with no noodles and lots of veg
snack - Nuts and dried fruit
Turkey burgers and salad
Try this diet and exercise plan for 4 weeks and you will get a lot leaner! Email me at firstname.lastname@example.org if you want me to take you through the routines!