Why Fish Oils are the most important health supplement

The 1980s was known as "Fat Free" era. We were all told that dietary fat was the enemy and to avoid it at all cost. But it was fine to go and eat 70 grams of refined carbohydrates. What we were led to believe was that fat-free products equated to fat-free physiques. Unfortunately, that was far from the truth.

During the 80s a huge rise in obesity levels occured and steadily climbed throughout the decade. This increase in weight was accompanied by an 11% decrease in percentage of calories from fat. It’s obvious that dietary fat is not the evil culprit in the expansion of the population’s waistline. Unfortunately this is a theory that is still around today, as long as it hasn't got fat in it, we are fine. This could not be further from the truth, in fact, fat plays a vital role for normal growth and development. Enter Omega 3 fatty acids which are essential for our health. The body cannot produce these acids so they must be obtained from the diet or in supplement form. So if you are one of the people who do not like eating oily fish, then I would highly recommend that you invest in an omega 3 supplement.

Many health problems come from the ratio of omega 6 to omega 3. In the UK today our average ratio of these two omegas is a huge 25:1 ratio. The short answer is too much omega 6 will increase all inflammatory diseases which include.

type 2 diabetes
cardiovascular disease
obesity
rheumatoid arthritis
irritable bowel syndrome & inflammatory bowel disease

The main culprit of omega 6 is vegetable oil, which most of us cook with. I strongly suggest switching this with natural coconut oil, which is rich in more good fats.

Focus on Omega 3s

The health benefits of omega 3s are endless, which could improve the majority of the populations health. Either try and eat more oily fish or invest in a fish oil supplement.

• Omega 3 has positive effects on any disease known to man
• Fish oils turns on the lipolytic gene (genes for burning fat)
• Fish oils turn off the lipogenic genes (fat storage gene turned off)
• Reduced inflammation
• Fish oils increase serotonin levels (the happy neurotransmitter)
• Fish oils are a great stress fighter
• Increased focus in training
• Fish oils can lower blood pressure

This list could go on and on. Ensuring that your Omega 3 intake is in check can make a huge difference to your health, your body and your mind.



Joe.

Vitamin D

Vitamin D: The most underrated Vitamin on the Planet!

Every year there is a new product that hits the headlines. Recently Vitamin D has become the focal point of numerous studies. The results are extremely encouraging!

Studies show that 61% of the UK population are deficient in Vitamin D. This number can rise to 87% in the winter months, which feels like most of the time in the UK! You may have noticed that our moods are always worse during the winter months and this is directly related to low Vitamin D levels. As we barely see any sunlight during this period, our body is receiving no Vitamin D from the Sun. Investing in a Vitamin D supplement between November and March would be extremely beneficial due to the following:

• Vitamin D is involved with over 2,000 genes, that's over 10% of the body.
• Makes the Immune system strong
• Helps keep hunger and cravings in check
• Increases Insulin sensitivity and decreases insulin resistance, which means it is great for preventing Diabetes
• Essential for Lean Body Mass, and avoiding the development of fat in the muscle cells
• Elevates serotonin levels, which is linked to mood
• Being used by health professionals to treat depression
• Essential for strong bones
• Used to treat osteoporosis

As you can see there are huge health benefits of Vitamin D. But this Vitamin becomes even more important if you are engaged in a regular training pattern, whether this is more cardiovascular based or resistance based. Vitamin D is now being classed as a performance enhancing substance. Even to the degree that Olympic squads that are based in the northern hemisphere make sure their athletes are getting enough Vitamin D from UV rays through having weekly sun bed sessions. Again the benefits of Vitamin D become more profound in trained individuals.

• Improves muscle function
• Improves muscle power development
• Associated with increased levels of testosterone
• People with low Vitamin D levels had higher levels of subcutaneous fat (fat under the skin) and abdominal fat
• Increases muscle strength
• Is not really a Vitamin but a hormone

Vitamin D is now classed as an essential health supplement. Even if you are not involved with regular training it can still have a huge impact on your overall health. Below is a quote by Carol Lynn Wagner who is a leading professor in America and who has conducted several studies on Vitamin D.

 ''Something so simple -- vitamin D supplementation -- could improve the health status of millions and so becomes an elegant solution to many of our health problems today''

Ask the trainer

This month we are asking each trainer for their thoughts on the most common questions that pop up in the fitness industry, as well as their training and nutrition philisophies. This should give you some great tips to take forward, whatever your training goal!

Favourite Muscle building tip?

Paddy: Form comes first. If you want to build muscle then the muscles must be working correctly either in isolation or as a unit. All too often we see people using weight for the sake of it, compromising their form in the process.

Dan: Perfect form is key when training for hypertrophy.

Joe: Use Compound exercises, eg Squats and Deadlifts. Focus on form, its not how much you lift, but how you lift it.

Oli: You must get stronger (with good form). If you do barbell squats with 50kgs for ten reps, your legs will be more muscular by the time you are squating with 100kgs for ten.

Favourite Fat-loss tip?

Paddy: Stop dieting. It’s a sad fact of modern life that we now term the way we should eat all the time as a diet rather than the norm.

Dan: If your blood sugar level goes significantly up, or down, you’ve failed. Plan specific snacks/meals through-out the day and minimise changes.

Joe: Use carbohydrates at the right times. Use HIIT training 4x a week. Plus use Drop Sets, Supersets and Giant Sets

Oli: Stabilise your blood sugar levels and you are on to a winner. One of the best ways to do this is by incorporating protein and good fats into your diet.

What is your favourite weight training exercise?

Paddy: I like deadlifts and squats as they tend to be the things I excel at. However in my experience it is best to work on the exercises you find difficult or normally avoid (usually the same things) as the chances are they are the ones that will benefit you most. Turn your weaknesses into strengths at every opportunity.

Dan: I wouldn’t say I have a favourite but, recently I’ve enjoyed the Dumbbell Pull-Overs in my strength routine.
Joe: All of them

Oli: Farmers walks or deadlifts. Great for posture and back strength. Forget the situps and try these for a strong core!

Favourite form of cardio?

Paddy: Running. Long distances I tend to find monotonous so I tend to do 2-5km at as fast a pace as I can maintain for that duration. I’d rather get to 3km and have to stop knowing I’d worked hard, than run 5km and finishing feeling like I didn’t leave everything out there.

Dan: If given the option it’s a beach run every time; up over the sand dunes and back along the flat water’s edge.

Joe: High Intensity Interval Training {HIIT}

Oli: Circuit training down the yard (our bootcamp area). A combination of battle ropes, prowler pushing, chain pulling, sprints and more! I also enjoy running.

Favourite sport?

Paddy: Football or most martial arts. I’ve always done one or the other so I consider these my favourites although I’m interested in anything physical and/or competitive.

Dan: I can't think of a sport I don’t enjoy. I’ve recently been spending a lot more time on the climbing wall though which is great for your cardio and muscular endurance.

Joe: Football

Oli: I used to play a lot of football in my glory days! However, I do enjoy rugby since working at the School.

Favourite Pre-workout meal?

Paddy:I don’t have a favourite really but most tend to involve pasta or rice as a base with good helpings of green veg and protein (quite often chicken or beef in my case).

Dan: A large bowl of porridge with a handful of raisins and cinnamon on top. (~90 minutes before my session
Joe: Steak, Vegtables and Avacados

Oli: I like utilising good fats and proteins to stabilise my blood sugar levels throughout my workout, so  I don't have a dip half way through. I like to have oily fish, avacados and almonds about 60-90 minutes before I train. I will also throw in a green apple for some carbs and green tea.

Favourite Post-workout meal?

Paddy: As above, although the carbs tend to be much less prominent, concentrating on getting the protein and vitamins/anti-oxidants into my system as soon as possible.

Dan: Sweet Potato, Potato, Broccoli, Leeks, Courgettes, Onion, tomatoes, White Fish and Garlic. (Straight after my stretch. This is prepared in advance: In a little olive oil roast the roughly chopped Potatoes and Garlic/chilli in a large roasting pan for 10 minutes at 200®, add the roughly chopped vegetables and whitefish and leave for 20 minutes or until cooked. Serve with brown bread)
Joe: 30g of Whey Protein, 100g of Oats, 1 Banana and 2 squares of dark chocolate

Oli: Any form of protein but fish is my preferred choice, a banana or two, plenty of sweet potato mash

Favourite Meal?

Paddy: Italian Beef Casserole. Look it up, I could literally eat a vat of this stuff.

Dan: If outside a specific training phase my ideal three course meal would be; lightly battered calamari, a good quality rare fillet steak and lemon cheesecake.

Joe: A dream curry from The Tumeric Gold 

Oli: I would probably go for a nice barbeque!

Favourite tip for achieving health and fitness GOAL?

Paddy: Have one! Most people fall at the first hurdle by not having a clear image in their head of where they are trying to get to. Set a target, plot your course and don’t stop till you get there.

Dan: TSC offer personal training sessions, 10 for the price of 9.
Joe: Never lose sight of YOUR goal, forget everyone else, focus and you can achieve anything

Oli: Be consistent. Training 3 x a week at 70% is better than training sporadically at 90%. To improve, your body must adapt and it can only do this with consistent sessions and effort.

 

What is your current training regime?

 

Paddy: I’m currently working a very rough 2-way split between upper and lower body. I’m in the process on re-habilitating a long standing back problem and it makes sense for me to work everything in unison rather than compartmentalise the body-parts to help keep me balanced and healthy. I make sure I cover all ranges of movement and target some specific areas I need to work on as well as making sure I stretch and recover properly from every session.

Dan: I have just recently finished a periodised six week training plan to improve my muscular strength, whilst working on improving my cardiovascular endurance. After experiencing good results, I took one week off, had a sports massage and have just begun a new regime. The next eight week training periodised plan will target hypertrophy. The cardio will move from 40 minutes continuous endurance work to 32 minutes of long duration intervals.

Joe: 6 X Week, Working on each individual Muscle group. Plus 4 x HIIT sessions

Oli: 4 x a week all based around weight training. I've added in some conditioing drills at the end of these workouts in the form of barbell complexes and sprints

Best motivational quote?

Paddy: Whether you think you can or you can't, you're right.
Dan: "No one can make you feel inferior without your consent." - Eleanor Roosevelt (I appreciate this is not directly motivational or fitness related but I find it very inspirational for various reasons.)

Joe: Winning means you're willing to go longer, work harder, and give more than anyone else! - Vince Lombardi

Oli: Discipline is the difference between what you want now and what you want most.

 

Benefits of exercise for young people

There are many benefits of exercise for young people.  At a young age it is important to keep active.  This will help you remain healthy through your youth and into later life!

Why exercise?

·       Self Confidence

·       Increased Cardiovascular Fitness

·       Better Physique

·       Lower Heart Rate

·       Better Moods

·       Stress Relieving

Ways to exercise

Finding it hard to fit in a gym session between studies? There’s lots of ways to keep active throughout out the day.  Some of these can be:

• Take a walk around the playground. If you have time during your breaks at school or college take a walk around the playground.  Even 10 minutes a day will have an effect on your physical health. 
• Change the way you get there.  If you don’t live far away, swap the bus or car for a walk or even a bike.  This again will have health benefits. It’ll also save you some money!
• Motivate yourself. You may have to get up earlier or miss your favourite television programme, but realistically during your day there will be at least a 30 minute slot where you can fit a workout session in, whether that is a run around the block or a workout at the gym! 

Josh

Quinoa - power-food!

Quinoa (or Keen-wah as it's sometimes pronounced), is a carbohydrate alternative with a number of health benefits. Eating certain carbohydrates that are refined and sugary e.g. white bread, can cause havoc on your blood sugar levels. When tring to keep lean, people often reduce carbohydrate intake. Quinoa is a fantastic substitute, because once cooked it has the same consistency as cous cous. You can add this to salads, have this with fish or meat, or even as a snack on it's own.

Quinoa is actually a seed and comes with all the health benefits that seeds come with. These include essential fats and quality protein. Both of these are vital for steady blood sugar levels, maintining muscle definition and to aid fat loss.

Quinoa can found in the 'free-from' aisle in the supermarket or in health food shops. It is also easy to cook. I cook a batch and leave this in the fridge to add to meals as i go through the week.

Get some in your cupboard and feel the benefit.

Oli

PHA Training

Time for the Gym Team to get together for what we like to call staff training! This week was Paddy’s turn to put us through our paces. His training topic was PHA (peripheral heart action) training.  PHA training is a combination of weight training and cardio which results in a far greater energy expenditure per workout. By putting exercises in a certain order for example lower body, upper body, lower body, your cardiovascular system which consists of your heart, lungs and blood vessels, has to work extra hard to divert blood to your working muscles. After these resistance exercises we ended with 3 minutes of high intensity cardio! The two circuits that Paddy planned are detailed below.

Circuit 1                                                   Circuit 2

Dumbell Bench Press 8-12 Reps                 Romanian Deadlifts 8-12 Reps
Dumbell Squats 8-12 Reps                         Dumbell Shoulder Press 8-12 Reps
Lat Pulldown 8-12 Reps                             Dumbell Lunges 8-12 Reps
3 Mins on the Treadmill                             3 Mins on the Bike

As you can see from the circuits, it follows a specific layout of alternating upper and lower body, finishing off with 3 minutes of intense cardio.

We paired off Paddy and Dan, Oli and Joe. We all aimed to complete the circuit 3 times. Both circuits were different with circuit 1 focusing on the upper body, where circuit 2 really hit the legs hard. We all lifted heavy with no break inbetween exercises and then straight on to the cardio. The 3 minutes on the bike can only be described as painful! We were keeping our RPM above 100 the whole time with a resistance of 15. At this intensity your legs just cannot help to fill up with lactic acid and it’s up to you to push through this. But once you have finished one round its straight back to Romanian Deadlifts again with all this lactic acid still in your legs. At this time your heart is beating extremely hard and your metabolic rate is sky high! During this circuit Oli and Joe were extremely close to being ill due to pushing themselves extremely hard, especially on the bike. After 3 rounds Joe had to run outside to get some air. It was an intense circuit! Circuit 2 was different and focused more on the upper body, but the cardio section had a different feel to it aswell. The treadmill really tested the heart and lungs and your abillity to take in oxygen and redistribute it around the body.

All in all this was an extremely different training system that we all were not used to. This is great as you can never stop learning in this industry. We all have different strengths as Personal Trainers. I know a couple of us will try and intergrate this into our normal training regime. Do not do PHA training everyday as it will put too much of a strain on the body, 2-3 times a week will be plenty.                    

Please speak with one of us for more details on the programme!

Joe

Get rid of that Festive weight!

Research has shown that the average person puts on 1.8 pounds during the festive period, which is not a huge amount. The problem lies is that people will not shift this extra weight during the next couple of months. Follow these simple steps to combat this.

Drink water
For the majority of us, Christmas is spent nibbling cookies, cakes and all sorts of other unhealthy food. Therefore, once the festive season ends our bodies are filled with harmful toxins. To flush out these substances, drink lots of water.  You should aim to drink around three quarters to one full gallon of water in order to flush out these toxins. Drinking this much water will also kick start your metabolism.

Protein
Do you want to kick your sluggish post-Christmas metabolism into life to shed those post-Christmas pounds? Well, you’ll be please to hear that protein is the solution to your metabolism issues. For breakfast eat around 10 to 15 grams of protein in order to get your metabolism into gear at the start of the day. An egg on toast or some low-fat yoghurt with honey and nuts is a great breakfast if you want to shed that Christmas weight.


Green Tea
Green tea has a countless number of health benefits. There is no better time to start drinking green tea, and to keep drinking it throughout the year.  One of the main benefits of Green Tea is weight loss, as it rapidly increases your metabolsim.  The polyphenol found in green tea works to intensify levels of fat oxidation and the rate at which your body turns food into calories.

Make a plan
January is a time to Kick start a new fitness and nutrtion plan. But the real goal is to mantain this for the whole year and not just for a couple of months. This needs to become a lifestyle change. Here at TSC we have a team of committed and determined Personal Trainers, which between them have a wealth of knowlege. It is our job to help you start your Fitness Journey but also maintain it.

Welcome 2013

Tonbridge School Centre Personal Training. Challenge yourself today!



DTP training

Monday the 3rd of December was the day that the gym team put themselves through a hardcore training regime. DTP (Dramatic Transformational Protocol) was founded by Kris Gethin who is an ex weight-trainer, and a well respected health and fitness professional from America. He designed the programme as he was getting far too many injuries from lifting heavy weights in the 6-8 rep range. The programme is based on a pyramid system with lots of volume and lots of reps. The basis of DTP is to start of with 50 reps and work your way back down in multiples of 10, to 10 reps (50,40,30,20,10). That is only half the battle, once you have done that you start the process again, this time starting at 10 reps and working your way back up to 50 reps. The science behind this is to work all 3 different muscle fibres. In all of us we have type 1 fibres, type 2a fibres and type 2b fibres. They all have different properties Your type 1 fibres are your endurance fibres, they are resistant to fatigue and are needed for endurance events such as long distance running. These fibres really do not get much training in the weights room, but with this system they are put under extreme amounts of tension and pressure which your body is not used to, and the only way it will respond to this is to adapt and grow. Type 2a fibres and type 2b fibres are used most of the time during your weights sessions.

Now for our DTP session we picked the hardest muscle group - Legs. Squats are normally hard work but when you are doing around 300 reps, things become a little bit harder! The first 50 are used as a warm up set. This high amount of reps promotes the flow of synovial fluid to your joints, opens up neuromuscular pathways, gets more blood to your muscles, and activates nerve endings to get those motor-neurons firing for proper muscle-fiber contraction. As the weight goes up you take longer rest periods and believe me you will need it! As we worked our way down to 10 reps everyone was feeling it and working back up to 50 reps was twice as hard. As you start working your way back up, fatigue really starts to kick in and your type 1 fibres will be firing. Once we finished the second set of 50 everyone was completed knackered. Joe collasped to the floor, whereas Oli 'The Machine' Martin looked like he could do another 50.

That was not the end of the workout as we shifted the attention to our calves. We paired off, Joe and Dan (who by the way did not do the squats poor show!) were on the rack doing calf raises, and Oli and Paddy on the leg press doing calf presses. As we started the torture once more, the calves are a much more smaller muscle group and contain more type 1 fibres but again you will feel them by the time you have finished. By the end of the calf workout we were all struggling to walk around the gym, and rumors were circulating that paddy even shed a few tears! It was an emotional workout! Now you may be thinking that high reps do not build muscle and that you have to lift heavy weights all of the time, this is not true. You will definately build muscle with DTP and more importantly, you'll build muscle density. Give DTP a go if you are unsure ask any of the gym team for advice on the programme and what you can expect out of it. Its extremely hard work, but it will bring you results.

Good luck!

Joe.

The Meat and Nut Breakfast

A breakfast that is currently growing in popluarity at the moment is the meat and nut breakfast. I myself have followed this breakfast plan and have noticed increased mental focus and increased energy levels throughout the day. The meat allows for a slow steady rise in blood sugar. The nuts provide a great source of healthy 'smart' fats that allow the blood sugar levels to remain stable for an extended period of time.

The main benefits of this diet include:

• High mental alertness
• Better decision making throughout the day related to food choices
• Increased protein synthesis
• Decrease food allergies
• Higher energy
• Decreased insulin sensitivity
• Feeling full for longer therefore less cravings
• Reduced body fat levels
• Increased muscle tone

Sample 5 day menu:

Day 1

1 -2 Chicken Breasts
Handful of Almonds

Day 2

1 Large Steak
Handful of Brazil Nuts

Day 3

2 lean ground beed Burgers
Handful of Cashew nuts

Day 4

1 - 2 Turkey Breasts
Handful of Hazelnuts

Day 5

1 - 2 Salmon Fillets
Handful of Macadamia nuts

Joe

German Volume Training

If you are bored of the same old weight training routines and you are stuck in a rut, why not try German Volume training (GVT)? GVT is also known as the 100-rep method. You pick one body part and you do 10 sets of 10 reps on that exercise (100 reps). There are a few rules to follow:

• Lift at 50 - 60% of your one rep max
• Rest times should be a strict 60 seconds between sets
• Stick to the 3 workouts and make sure you're getting enough rest between workouts

Sample routine:

Workout 1 Legs and Abs

Barbell Squat 10 sets of 10 reps

Weighted Cable Crunch 10 sets of 10 reps

Leg Extension 3 sets of 12 reps

Hanging Leg Raise 3 sets of 12 reps


Workout 2 Chest and Back

Incline Dumbell Press 10 sets of 10 reps

Lat Pulldown 10 sets of 10 reps

Cable Flys 3 sets of 15 reps

Seated Cable Rows 3 sets of 12 reps


Workout 3 Shoulders and Arms

Dumbell Shoulder Press 10 sets of 10 reps

Incline Dumbell Curl 10 sets of 10 reps

Lateral Raises 3 sets of 12 reps

Hammer Curls 3 sets of 12 reps

 

The last two exercises only include 3 sets. These are known as assistance exercises. They allow you to target the muscles you have been working but with a slightly different move. This should finish each muscle group off nicely!

Joe - TSC gym team.

Richard Gofton's 40km Challenge

A big congratulations to one of our regular members Richard Gofton, who completed his 40 Kilometre challange on saturday the 20th of October. This challenge consisted of a 10km run, 10km row, 10km on the cross-country ski machine and 10km on the bike. The last time I spoke to Richard he had raised over a £1000 pounds for the British Heart Foundation.

Richard works full time and is a family man. This just goes to show that although we think we don't have enough time to exercise, Richard managed to fit in long training sessions amongst all his other commitments.

Above, working hard on the rowing machine (but still with a smile on his face) and below, hitting the crosstrainer.



Well done Richard! Maybe 80km next year!!!

Septembers Free Personal Training Event



Kettlebell Sessions

Athletics Australia at TSC

As you may have noticed we have had some very special visitors over the course of the last month here at TSC.

 In the build up to the Olympic Games in London, Athletics Australia has been using the facilities at Tonbridge School and in particular at the School Centre as a training base prior to heading to the Olympic Village.

The Centre has been transformed in recent Months to ensure the Australians were afforded the best possible surroundings in which to both train and relax ahead of the big event and this is something our Members will all hopefully benefit from following the departure of the team on the 6th of August.

One major development has been the installation of an Ice Bath Room. Ice baths are used to aid recovery following a training session. In very simple terms the exposure to very cold water causes blood to exit the muscles and move closer to the body's major organs in order to prevent the body's core temperature from dropping. Once the athlete exits the bath, a flood of highly oxygenated blood rushes back into the tired muscles and boosts their recovery. Chances are you won't like getting in much but the benefits are untold.

The track and field area has seen some changes too. The Long Jump pit has been extended to accommodate Long Jumper Mitchell Watts' run up and 8.54M PB (!) and the track has seen the addition of a special 50M 'tailwind lane' running at right angles to the home and back straights to allow Hurdler Sally Pearson to practise hurdle and starting drills with the wind at her back.

Sally, reigning 100M Hurdles Champion was the first to arrive along with her Coach Sharon Hannan. Sally had arrived ahead of the rest of the team by special arrangement and immediately began her preparation on both the TSC Track and in a purpose-built Gym supplied by Technogym Uk and ESP, and overseen by Oli Martin-the Centre's Health and Fitness Manager.





Sally Pearson Practicing her starts along the new 'tailwind' lane at the TSC track.

 

There was enormous anticipation amongst both Staff and Members surrounding the Team's arrival and with it being just herself, Sharon, her two training partners and her husband Kieren it must have been quite daunting for Sally during those first 2 weeks. Despite the numerous onlookers, she went about her training regime with a quiet focus that really set her apart, whilst all the time remaining cheerful and happily posing for photographs with Member's and their children when the opportunity arose.

It was fascinating to see a top-flight athlete in action at close quarters. Most of her work took place along the 'tailwind' strip and consisted of starts, plyometrics and hurdle work with her recovery time spent in either the ice baths, physio room or swimming pool. Spectators assembled in the Bar and Cafe areas of the Centre and could enjoy watching these sessions from a well positioned but discreet vantage point. Needless to say, athletics fan or not, the athletic ability of Mrs Pearson was something everyone could appreciate.

From the 15th July, the rest of the AA Team began to arrive at the School and immediately came to inspect their new surroundings. First to arrive were Andrew MCcabe and Tim Leathart of the 4x100 Men's Team and both were delighted with what they found in terms of the Gym, Track and Recovery Facilities and set about a light session to get over the flight almost straight away.

Throughout that week the number of Athletes continued to grow, as did the crowds assembling to watch and meet them. The AA throwers, sprinters and jumpers were prominent figures and could been seen training in the gym most days. As with Sally, all of these new arrivals were superb with the Members and their families, signing autographs and posing for photos as well as taking part in pre-arranged 'Meet the Athletes' sessions for local Primary and Secondary Schools along with their Team Mates.




Members and Locals line the TSC balconies whilst the Aussies go about their business below.

 

In the Gym, myself and the rest of the Fitness Team had unprecedented access to the Athletes workouts. The diversity and specificity was quite eye-opening and it was reassuring to see a lot of the exercises and techniques we use here at TSC were present in the workouts of world-class sports men and women.

Core work was prominent in all sessions as were the basic lifts such as squatting and bench pressing.




Kim Mickle, Steve Solomon and Kathryn Mitchell train in the 'Aussie Gym' at TSC





There was, of course, an awful lot that was new to us as well. 'Olympic' lifts such as the 'Clean' and 'Snatch' play a huge part in the training of most of the athletes across a number of disciplines but the emphasis is firmly on technique and fluency of movement-which in turn leads to some very impressive weights being thrown overhead!

Whilst these exercises can be taught at TSC, the small proximity of the Gym space does not always allow for these to be practised safely. I had the pleasure of sitting in on a lifting technique session with discus coaches Gus and Ken and a full report of this will be posted shortly.

Javelin Pullovers - Not for beginners!



Soon enough it was the opening ceremony and our guests were preparing to move into the Olympic Village. Slowly but surely they departed and we now look forward to watching their progress in the Games. Thank-you to all the athletes for choosing to train here with us ahead of such an important part of your sporting careers and for making the London Olympics even more special for everyone at Tonbridge School- we wish you all the very best of luck!!!

Patrick Latter - Gym Instructor at TSC




Athletics Australia Team at Tonbridge School