Daily Programming
VO2 Max/ Zone 5 workout: This workout will increase your VO2 max and reduce your chances dying. Warm up/ Tissue prep/ Core 3 mins of gentle cardio pulse raiser, use the same modality you are going to use in the workout. Core: McGill Sit up 5-30 seconds x 4 hand/ leg combinations Side plank max […]
Daily Programming
Strength Tissue activation/ injury prevention: 3 sets of: 10-30s McGill Sit up holds Max Side Plank e/s 5 x Abwheel rollout 50m waiter's carry Main Effort: All lifts are at RPE 7ish, leave 3 reps in the tank 3 sets x 8-12 reps Squat (ideally front squat, but see the options below for the most […]
Daily Programming
Mid week recovery Find a 30 minute yoga flow Zone 1 cardio for half an hour. Swim by choice. Photo by Karl Fredrickson on Unsplash Sign up for the monthly FitSpring Newsletter: https://buff.ly/3wLrKSv
Daily Programming
Mixed Modality Workout: In the first 6 minute windows: complete a number of reps of an exercise (scaled to be able to finish the reps in around 1 minute-1.30), then Zone 2 cardio for the remaining time, Run for preference, but feel free to change the cardio if you want to Repeat this format for […]
Daily Programming
Strength 3 x 5-10 Rear foot elevated split squats Cossack lunges Hex bar DL (high handles) Max distance Farmer's walk Max Chin ups Photo by Alora Griffiths on Unsplash
Daily Programming
Sunday recovery day: Find a 30 minute yoga flow online and follow it. We like Yoga with Adrienne on YT. https://buff.ly/3w5e1VN Go for a walk in nature, Take a dog or find a friend with a dog. Put on some boots and a back pack. Find a pub afterwards, get lunch somewhere nice. Why recovery? […]
Daily Programming
Long Zone 2 Cardio: For improved: Heart health. Aerobic capacity. Lower blood pressure. Lower resting heart rate. Reduced chance of cancer. Reduced chance of stroke, & cardiovascular 'events'. Improved vascularisation of muscle. Reduced chances of falling. Reduced asthma symptoms. Reduced chronic pain. Improved sleep. Stronger immune system. Regulated blood sugar and weight. More robust brain […]
Daily Programming
VO2 Max/ Zone 5 sprints Warm up Stretch Continue with the warm up cardio, but increase your intensity/ speed until you are somewhere in Zone 4. Then, as hard as you can and hold Zone 5 or 95% of your max HR for that activity 1 round is: 30 seconds hard as you can go, […]
Daily Programming
Strength Day 2, week 4 : In week 4, we keep the weight around the same level as week 3, it should feel heavy. We drop the number of reps at this weight down to 1 -2. This is called tapering, we give your body a chance to recover but keep the strength gains we […]
Daily Programming
Mid week recovery Find a 30 minute yoga flow Zone 1 cardio for half an hour. Swim by choice. Photo by Jubéo Hernandez on Unsplash Sign up for the monthly FitSpring Newsletter: https://buff.ly/3wLrKSv
Daily Programming
Mixed modality workout Run for preference, but any cardio will do 1 Round is: 5 Mins of Zone 2 cardio, 100m farmer's walk 5 mins zone 2 cardio, 50m e/s waiter's carry Duration: S: 1 Round M: 2-3 Rounds L:4-5 Rounds XL: 6-8 Rounds Scaling: Get as close as you can manage to these percentages, […]
Daily Programming
Strength Day 1, week 4 Humans are built to move. We evolved under conditions that required daily intense physical activity In week 4, we keep the weight around the same level as week 3, it should feel heavy. We drop the number of reps at this weight down to 1 -2. This is called tapering, […]
Daily Programming
Sunday recovery day: Find a 30 minute yoga flow online and follow it. We like Yoga with Adrienne on YT. https://buff.ly/3w5e1VN Go for a walk in nature, Take a dog or find a friend with a dog. Put on some boots and a back pack. Find a pub afterwards, get lunch somewhere nice. Why recovery? […]
Daily Programming
Long Zone 2 Cardio: For improved: Heart health. Aerobic capacity. Lower blood pressure. Reduced chance of cancer. Reduced chance of stroke, & cardiovascular 'events'. Improved vascularisation of muscle. Reduced chances of falling. Reduced asthma symptoms. Reduced chronic pain. Improved sleep. Stronger immune system. Regulated blood sugar and weight. More robust brain tissue. Improved mood. 5 […]
You’ll never believe this… but
You could get the same strength increase and save wear and tear on your joints by using lighter weights. Just by changing the tempo. I know this sounds counter-intuitive, but hear me out. Your muscles don’t know how much weight you’re using, they only know tension, time and metabolic load. Or to put it in […]
Daily Programming
VO2 Max Workout, hard and fast This workout will increase your VO2 max and reduce your chances dying. Warm up/ Tissue prep/ Core 3 mins of gentle cardio pulse raiser, use the same modality you are going to use in the workout. Core: McGill Sit up 5-30 seconds x 4 hand/ leg combinations Side plank […]
Daily Programming
Strength Day 2, week 3: "There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed […]
Daily Programming
Mid-Week Recovery 30 minutes stretch, 30 minutes gentle cardio Photo by <a href="https://buff.ly/4b6tip0">Christina Moroz</a> on <a href="https://buff.ly/4aecwD5">Unsplash</a>
Daily Programming
Mixed Modality Workout: 3-4 Rounds with a short water break in between each round Round 1: AMRAP x minutes of 1000m bike, 25 KBS Round 2: AMRAP x minutes of 500m row, 100m farmer's walk Round 3: AMRAP x minutes of 400m run, 20 goblet squats Round 4: AMRAP x minutes of 400 single skips […]
Daily Programming
Strength Day 1, week 3 A weak man is not as happy as that same man would be if he were strong. Week 3 is the highest volume and intensity week in the 4 week cycle, next week we step down volume to allow you to recover. Don't do any other high intensity or hard workouts […]
Daily Programming
Sunday recovery day: Find a 30 minute yoga flow online and follow it. We like Yoga with Adrienne on YT. https://buff.ly/3w5e1VN Go for a walk in nature, have a stretch or have a well earned rest. Photo by trail on Unsplash Sign up to our newsletter for more useful fitness, longevity & personal development content: […]
Daily Programming
Saturday Long Zone 2 Cardio: For improved: Heart health. Aerobic capacity. Lower blood pressure. Reduced chance of cancer. Reduced chance of stroke, & cardiovascular 'events'. Improved vascularisation of muscle. Reduced chances of falling. Reduced asthma symptoms. Reduced chronic pain. Improved sleep. Stronger immune system. Regulated blood sugar and weight. More robust brain tissue. Improved mood. […]
Daily Programming
VO2 Max Sprints: Warm up doing some form or cardio you're going to use in the VO2 max protocol Stretch Continue with the cardio, but increase your intensity/ speed until you are somewhere in Zone 4. Then, as hard as you can and hold Zone 5 or 95% of your max HR for that activity […]
Daily Programming
Strength Day 2, week 2 of this four week cycle "The deadlift trains the mind to do things that are hard. " Tissue activation/ injury prevention: Suitcase walk 3 x 50-150m Core development + Spinal stability training: 3 sets of the Professor McGill's big three – The best core training for stability, injury prevention & […]
Which group are you?
When it comes to fitness, most of us fit into one of three groups. If you’re in group 1, then you’re in luck. You’ve got so much low hanging fruit available to you. Your mental and physical health, future wellbeing and emotional happiness will all enjoy a massive boost for very little physical effort. Now […]
Daily Programming
Swim Swim if you can. Recovery pace or zone 1 10 mins – as long as you fancy Photo by Leyre on Unsplash Sign up to our newsletter for more useful fitness, longevity & personal development content: https://buff.ly/3VaKYKY
Daily Programming
Mixed Modality workout: Do the bike at Zone 2 pace, everything else, as fast as you like 1 Round is: 100 basic bounce skips or 50 Double Unders 10 e/s lunges or weighted lunges 10 step forward & 10 step backwards knees off crawl 50m e/s waiter's carry 2000m bike Holding roughly a Zone 2 […]
Daily Programming
Strength: Day 1, week 2 of this four week cycle Core development + Spinal stability training: 3 sets of the Professor McGill's big three – The best core training for stability, injury prevention & pain reduction you can do 10-30s McGill Sit up holds https://buff.ly/48J6c5M Max Side Plank e/s https://buff.ly/4bX8u4d 5 x Bird Dog, e/s […]
Daily Programming
Sunday recovery day: Stretch for half an hour, then go for a walk in nature, super gentle. Or sleep and rest, whichever serves you better Why recovery? Training is designed to cause stress, recovery builds you back better, stronger, fitter. Sorry to break it to you, but you're not 21 any more and you're not […]
Daily Programming
Long Zone 2 Cardio: For improved: Heart health. Aerobic capacity. Lower blood pressure. Reduced chance of cancer. Reduced chance of stroke, & cardiovascular 'events'. Improved vascularisation of muscle. Reduced chances of falling. Reduced asthma symptoms. Reduced chronic pain. Improved sleep. Stronger immune system. Regulated blood sugar and weight. More robust brain tissue. Improved mood. 5 […]
Daily Programming
VO2 Max/ Zone 5 sprints This workout will increase your VO2 max (aerobic capacity) and reduce your chances dying. Expect it to feel horrible Warm up/ Tissue prep/ Core 3 mins of gentle cardio pulse raiser, use the same modality you are going to use in the workout. Core development + Spinal stability training: 3 sets […]
Daily Programming
Strength Day 2, week 1 in this 4 week cycle. Tissue activation/ injury prevention: Suitcase walk 3 x 50-150m – Perfect for grip, bone health & core stability Core development + Spinal stability training: 3 sets of the Professor McGill's big three – The best core training for stability, injury prevention & pain reduction you […]
Daily Programming
Mid-week recovery: If you've done 2 solid days training so far this week, take a recovery day. Find a 30 minute yoga flow online and follow it. We like Yoga with Adrienne on YT. https://buff.ly/3w5e1VN Then Zone 1 recovery swim 15 mins – an hour We like a swim once a week because it is […]
Daily Programming
Long Zone 2 Cardio: For improved: Heart health. Aerobic capacity. Lower blood pressure. Reduced chance of cancer. Reduced chance of stroke, & cardiovascular 'events'. Improved vascularisation of muscle. Reduced chances of falling. Reduced asthma symptoms. Reduced chronic pain. Improved sleep. Stronger immune system. Regulated blood sugar and weight. More robust brain tissue. Improved mood 5 […]
Daily Programming
Strength is a SuperPower: Strength Day 1, week 1 in this 4 week cycle. Tissue activation/ injury prevention: Suitcase walk 3 x 50-150m – Perfect for grip, bone health & core stability 3 sets of the Professor McGill's big three – The best core training for stability, injury prevention & pain reduction you can do […]
Daily Programming
Sunday recovery day: Find a 30 minute yoga flow online and follow it. We like Yoga with Adrienne on YT. https://buff.ly/3w5e1VN Go for a walk in nature, Take a dog or find a friend with a dog. Put on some boots and a back pack. Find a pub afterwards, get lunch somewhere nice. Why recovery? […]
Daily Programming
Mixed Modality workout: Go as hard as you like on the Pullups, Push Press & Squats, then complete the row at Zone 2 pace. Do as many rounds as possible in the time. See below for scaling options. 1 Round is 3 x 5 Pull ups, 10 Push press 15 Squats Then 1 x Row […]
Daily Programming
VO2 Max, Sprints 15 minute warm up run/ row at a gentle page 8 rounds of 10 seconds of max effort sprint, 3 minutes recovery walk or rest 10 minutes gentle jog. Sign up to our newsletter for more useful fitness, longevity & personal development content: https://buff.ly/3VaKYKY Photo by George Pagan III on Unsplash
Daily Programming
Strength Day 2, week 4 : In week 4, we keep the weight around the same level as week 3, it should feel heavy. We drop the number of reps at this weight down to 1 -2. This is called tapering, we give your body a chance to recover but keep the strength gains we […]
Daily Programming
Mid-week recovery: If you've done 2 solid days training so far this week, take a recovery day. Find a 30 minute yoga flow online and follow it. We like Yoga with Adrienne on YT. https://buff.ly/3w5e1VN Then Zone 1 recovery swim 15 mins – an hour We like a swim once a week because it is […]
Daily Programming
Long Zone 2 Cardio: For improved: Heart health. Aerobic capacity. Lower blood pressure. Reduced chance of cancer. Reduced chance of stroke, & cardiovascular 'events'. Improved vascularisation of muscle. Reduced chances of falling. Reduced asthma symptoms. Reduced chronic pain. Improved sleep. Stronger immune system. Regulated blood sugar and weight. More robust brain tissue. Improved mood 5 […]
Daily Programming
Strength Day 1, week 4 Humans are built to move. We evolved under conditions that required daily intense physical activity In week 4, we keep the weight around the same level as week 3, it should feel heavy. We drop the number of reps at this weight down to 1 -2. This is called tapering, […]
Daily Programming
Sunday recovery day: Find a 30 minute yoga flow online and follow it. We like Yoga with Adrienne on YT. https://buff.ly/3w5e1VN Go for a walk in nature, Take a dog or find a friend with a dog. Put on some boots and a back pack. Find a pub afterwards, get lunch somewhere nice. Why recovery? […]
Daily Programming
Long Zone 2 Cardio: Why bother improving Aerobic capacity? Heart health. Aerobic capacity. Lower blood pressure. Reduced chance of cancer. Reduced chance of stroke, & cardiovascular 'events'. Improved vascularisation of muscle. Reduced chances of falling. Reduced asthma symptoms. Reduced chronic pain. Improved sleep. Stronger immune system. Regulated blood sugar and weight. More robust brain tissue. […]
Daily Programming
Zone 2 Mixed Modality workout Horizontal pull, vertical push, cardio, LC, Squat 1 round is: 75 Calories (row, bike, cross trainer etc. or Run 600m) 20 Ring row 50 Calories (row, bike, cross trainer etc.) or Run 400m 20 DB S2OH (Press, Push Press, Push Jerk, Split Jerk) 25 Calories (row, bike, cross trainer etc. […]
Daily Programming
Strength Day 2, week 3: There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed […]
Daily Programming
Mid-week recovery: If you've done 2 solid days training so far this week, take a recovery day. Find a 30 minute yoga flow online and follow it. We like Yoga with Adrienne on YT. https://buff.ly/3w5e1VN Then Zone 1 recovery swim 15 mins – an hour We like a swim once a week because it is […]
Daily Programming
Long Zone 2 Cardio: Why bother improving your Aerobic capacity? Heart health. Aerobic capacity. Lower blood pressure. Reduced chance of cancer. Reduced chance of stroke, & cardiovascular 'events'. Improved vascularisation of muscle. Reduced chances of falling. Reduced asthma symptoms. Reduced chronic pain. Improved sleep. Stronger immune system. Regulated blood sugar and weight. More robust brain […]
Daily Programming
VO2 Max/ Zone 5 workout 2 This workout will increase your VO2 max (aerobic capacity) and reduce your chances dying. Expect it to feel horrible Warm up/ Tissue prep/ Core 3 mins of gentle cardio pulse raiser, use the same modality you are going to use in the workout. Core development + Spinal stability training: 3 […]
Daily Programming
Strength Day 2, week 2 of this four week cycle The deadlift trains the mind to do things that are hard. Tissue activation/ injury prevention: Suitcase walk 3 x 50-150m Core development + Spinal stability training: 3 sets of the McGill big three 10-30s McGill Sit up holds https://buff.ly/48J6c5M Max Side Plank e/s https://buff.ly/4bX8u4d 5 […]