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
Aerobic capacity workout with plyometric lateral jumps Working at Zone 2-3 pace 1 round is 10 walking lunges e/s, 10 total lateral (sideways) hurdle jumps over a 6" object. Try to make the time on the ground as small as possible, bounce if you can. 10m knees off crawl forward and back, 20 Double unders […]
Daily Programming
Weakness is dangerous: 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 […]
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. Why recovery? Training is […]
Daily Programming
Long Zone 2 Cardio: Why bother? 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/ Zone 5 workout 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
Muscle is medicine: Strength Day 2, week 1 in this 4 week cycle. Due to the length limits for posts, check out https:buff.ly/49bO2eb for the full daily programming with all the scaling options etc. Tissue activation/ injury prevention: Suitcase walk 3 x 50-150m – Perfect for grip, bone health & core stability Core development + […]
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
Aerobic capacity workout with plyometric lateral jumps Working at Zone 2-3 pace 1 round is 10 walking lunges e/s, 10 total lateral (sideways) hurdle jumps over a 6"" object, try to make the time on the ground as small as possible, bounce if you can. 10m knees off crawl forward and back, 20 Double unders […]
Daily Programming
Strength Day 1, week 1 in this 4 week cycle. Due to the length limits for posts, check out https:buff.ly/49bO2eb for the full daily programming with all the scaling options etc. Tissue activation/ injury prevention: Suitcase walk 3 x 50-150m – Perfect for grip, bone health & core stability 3 sets of the Professor McGill's […]
Daily Programming
Sunday recovery: 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? Training […]
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 day if you have good recovery Switch to Zone 2 cardio if you do not 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
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
Mixed Modality Zone 2 workout: For aerobic capacity, heart health and muscular endurance: Go at a pace you could keep going for 45 mins 100m farmer's walk, (pick up a heavy thing in each hand and go for a walk) 50m e/s waiter's carry 400m run/ row or 800m bike Duration: S: 2 rounds M: […]
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 […]
Daily Programming
VO2 Max zone 5 workout This workout will increase your VO2 max and reduce your chances dying. As this is week 3 in this 4 week cycle, and the strength cycle is at its hardest. If you've done two super-hard strength workouts this week, we suggest you go easy on this one today. You would […]
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
Mixed modality workout: Working at Zone 2 pace, 1 round is 25 Calories row, 15 Air squats, https://buff.ly/3IFwmvV 5 pull ups, https://buff.ly/4akUob1 50m e/s suitcase walk (pick up a KB or DB and go for a walk, try and keep your shoulders level) Duration: S: 2-3 rounds M: 6 rounds L: 10 rounds XL: 12 […]
Daily Programming
Strength Day 1, week 3 A weak man is not a happy man 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 this week other than the two strength workouts (Today and […]
Daily Programming
Sunday recovery day: Stretch: Find a 30 minute yoga flow online and follow it. We like Yoga with Adrienne on YT. https://buff.ly/3w5e1VN Recover: 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. […]
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 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
The deadlift trains the mind to do things that are hard. Strength Day 2, week 2 of this four week cycle 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 & pain reduction […]
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
Mixed Modality Accessory workout will assist your strength training and improve your heart and circulatory system Complete the Ruck/ Run/ Jog/ Walks at Zone 2, get through the accessory exercises as fast as you can 1 Round is 600m Ruck/run/ jog/ walk 20 total weighted side lunges https://buff.ly/3TwvHDh 400m Ruck/run/ jog/ walk 10 step forward […]
Daily Programming
Weakness is dangerous: Strength Day 1, week 2 of this four week cycle 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 & pain reduction you can do 10-30s McGill Sit up […]
Daily Programming
Sunday recovery: 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 even better find a friend with a dog. Put on some boots and a back pack. Find a pub afterwards, get lunch Why recovery? Training […]
Daily Programming
Zone 2 Cardio A healthy heart and circulation means a lower chance of dying from all causes Main Effort: 5 mins >3 hours, pick your modality and duration Start with as little as 5 or 10 minutes. Try to add around 10% each week. If you're using a heart rate monitor, find zone 2 by […]
Daily Programming
VO2 Max Sprint: 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. Main Effort: 3 minutes as hard as you can/ hold Zone 5 or 95% of your max HR for […]
Daily Programming
Muscle is medicine: Strength Day 2, week 1 in this 4 week cycle. Due to the length limits for posts, check out https:buff.ly/49bO2eb for the full daily programming with all the scaling options etc. Tissue activation/ injury prevention: Suitcase walk 3 x 50-150m – Perfect for grip, bone health & core stability Core development + […]
Daily Programming
Mid-week recovery: 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 non impact or weight bearing, it is gentle cardio with lots of rotation. If you're […]
Daily Programming
Mixed modality workout, at Zone 2 pace (fairly easy) 1 round is 25 Calories row, 15 Air squats, https://buff.ly/3O9qA8Z 5 pull ups, https://buff.ly/3UaAieT 50m e/s suitcase walk (pick up a KB or DB and go for a walk, try and keep your shoulders level) Duration: S: 2-3 rounds M: 6 rounds L: 10 rounds XL: 12 […]
Daily Programming
Strength Day 1, week 1 This is week 1 in this 4 week cycle. Due to the length limits for posts, check out https://buff.ly/3wIfzpi for the full daily programming with all the scaling options etc. Tissue activation/ injury prevention: Suitcase walk 3 x 50-150m 3 sets of: 10-30s McGill Sit up holds Max Side Plank […]
Daily Programming
Complete the following at Zone 2 pace 125m e/s heavy Suitcase walk 400m run 25 DB Push Press, (at a weight you can manage all 25 with one break) 400m run 25 Chin ups/ scaled chin ups 400m run 25 KBS (at a weight you can manage all 25 with one break) 400m run 25 […]
Daily Programming
Zone 2 Cardio: 5 mins >3 hours, pick your modality and duration Start with as little as 5 or 10 minutes. Try to add around 10% each week. If 5 minutes at Z2 is too much, start with holding Zone 1 for 5 or 10 minutes. Feel free to start out at zone 2, then […]
Daily Programming
Run, Ruck or Row Max distance in 20 minutes. Go as hard as you can for 20 minutes. Measure your distance so you can compare with next time Use the same route or machine type each month so you have an accurate comparison Why this workout? Zone 3 training raises your aerobic threshold. Aerobic Threshold […]
Daily Programming
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 non impact or weight bearing, it is gentle cardio with lots of rotation. If you're […]
Daily Programming
VO2 Max Sprints: This workout will increase your VO2 max and reduce your chances dying. It will however put your body under quite a lot of good stress. We recommened limiting the number of max effort or high intensity days per week to 2, with the rest being lower intensity efforts. Warm up/ Tissue prep: […]
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
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? Training […]
Daily Programming
VO2 Max This workout will increase your VO2 max and reduce your chances dying. Warm up/ Tissue prep: 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 duration e/s, scale to […]
Daily Programming
Zone 2 Cardio: Go for 5 mins to 3 hours, pick your modality and duration Start with as little as 5 or 10 minutes. Try to add around 10% each week. If 5 minutes at Z2 is too much, start with holding Zone 1 for 5 or 10 minutes. Feel free to start out at […]
Daily Programming
Strength Day 1, 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 achieved […]
Daily Programming
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 non impact or weight bearing, it is gentle cardio with lots of rotation. If you're […]