Interval training options

This post will follow up Dan' previous article on interval training. Here are a few simple examples if you are training in the gym or outside:

Treadmill:

·         Warm-up

·         30-60 seconds maximum speed

·         60-90 seconds comfortable recovery

·         Repeat for 5-8 sets

Track:

·         Warm up

·         5-8 100 metre sprints

·         300 metre walk to recover

·         Each sprint and recovery will therefore be the length of the track

Rowing machine:

·         Warm up

·         45 second sprint

·         45 second recovery (stop rowing or slow)

·         Go to menu – select workout – new workout – intervals:time – 45:45

·         Aim for 5-8 sets @ level 7

Exercise bike:

·         Warm up

·         2 minutes at 9/10 effort (tough level) – maintaining speed between 80-100rpm

·         2 minutes at recovery pace of 5/10 (easy level) speed between 80-100rpm

·         5 sets

Summit trainer:

·         Warm up

·         3 minutes 9/10 effort above 5km/h tough level

·         3 minutes recovery above 5km/h easy level

·         5 sets

Swimming:

·         Warm up

·         2 lengths as fast as possible
·         2 lengths recovery - Repeat this combo 5-8 times

Hill sprints:

• Warm - up
• Sprint up a large hill
• walk down for recovery
• 5-10 sets

Simple But hugely effective!

Revisiting my squat programme

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!

 Pic of Barbell Front Squats

Oli.

 

Caveman workout!

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:

Workout one

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

Workout two

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
snack -Apple
Beef stir fry with no noodles and lots of veg
snack - Nuts and dried fruit
Turkey burgers and salad
snack -Pineapple

 

Try this diet and exercise plan for 4 weeks and you will get a lot leaner! Email me at orm@tonbridge-school.org if you want me to take you through the routines!

Oli.