Daily Programming
Mixed modality All at zone 2 pace (around 180bpm minus your age) 500m run, ruck or row 10 x Barbell thrusters (front squat into push press), 10 x chin ups 500m run, ruck or row 10 weighted walking lunges, 10 heavy Kettlebell swings 500m run, ruck or row Max distance suitcase walk e/s Max distance […]
Daily Programming
Strength Day 2, week 3: 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. Tissue activation/ injury prevention: 3 sets of: 10-30s McGill Sit up holds Max Side Plank e/s 5 x Bird Dog, e/s 50m waiter's carry Main Effort: […]
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
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
Strength Day 1, week 3 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. Tissue activation/ injury prevention: Suitcase walk 3 x 50-150m 3 sets of: 10-30s McGill Sit up holds Max Side Plank e/s 5 x Bird Dog, e/s […]
Daily Programming
Recovery day: Find a 30 minute yoga flow online and follow it. We like Yoga with Adrienne on YT. 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 not […]
Daily Programming
Mixed modality workout at zone 2 pace 50-40-30-20-10 Calories row (or aerobic machine) 30, 25, 20, 15, 10 Air squat 25, 20, 15, 10, 5, Push-ups Do 50 cal, 25 squats, 40 cal, 20 squats, 25 push-ups etc. Scaling options: Duration: S: start at 30 cal, 20 squats, 15 pushups work down. M: Do the […]
Daily Programming
Strength is a super power Strength Day 2, week 2: Week 2 of this 4 week strength cycle. We're dropping the reps from 5 to 3 as well as increasing the perceived level of exertion. So step the weight up from week 1. The accessory movements have increased in volume from 1 set in week […]
Daily Programming
Recovery day: Find a 30 minute yoga flow online and follow it. We like Yoga with Adrienne on YT. 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 not […]
Daily Programming
Mixed Modality Zone 2 workout: For heart health, muscular endurance and movement pattern skills Complete the following at Zone 2 pace 125m e/s heavy Suitcase walk (pick a KB/ DB up with one hand, hold it at waist height and go for a walk. This should challenge both your grip and the opposite side lower […]
Daily Programming
Strength is a super power! Strength Day 2, week 1: This is week 1 in this 4 week cycle. If this is your first time doing this cycle read the newbies advice at the bottom of this post. Tissue activation/ injury prevention: 3 sets of: 10-30s McGill Sit up holds Max Side Plank e/s 5 […]
Daily Programming
Recovery day: Find a 30 minute yoga flow online and follow it. We like Yoga with Adrienne on YT. https://buff.ly/2vJUp7F Swim or Z1 Cardio: 30 minutes to an hour. If you're trained hard the past two days, you'll probably need recovery today, so go gently (Zone 1). Zone 1 is ((220-your age)x 0.5-0.6). Or go […]
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 use […]
Daily Programming
Zone 2 Cardio: For improved cardiovascular health, lower blood pressure, regulated blood sugar, reduced asthma, reduced chronic pain, better sleep, weight loss, better mood, improved brain function and a stronger immune system. 5 mins >3 hours, pick your modality and duration Start with as little as 5 or 10 minutes, try to add around 10% each […]
Daily Programming
Muscle is medicine: Strength Day 2, week 1: Tissue activation/ injury prevention: 3 sets of: 10-30s McGill Sit up holds Max Side Plank e/s 5 x Bird Dog, e/s 50m waiter's carry 3 sets x 5 reps @ RPE 7 (leave 3 reps in the tank OR 70% of your current theoretical max) Deadlift Incline […]
Daily Programming
Recovery day: Find a 30 minute yoga flow online and follow it. We like Yoga with Adrienne on YT. Swim or Z1 Cardio: 30 minutes to an hour. If you're trained hard the past two days, you'll probably need recovery today, so go gently (Zone 1). If you missed training yesterday and need a challenge, […]
Daily Programming
Mixed modality workout: Future you thanks you Perform at Zone 2 or a fairly easy pace, we are going for duration rather than intensity 1 round is 30 x Weighted box step ups 1000m Cardio (run, row or ruck, double the volume for bike) Hanging knee raise/ Toes to bar 750m Cardio DB push press […]
Strength is a cheat code, use it
How to get strong: In the context of physical training, Strength is the ability to generate or apply force to an object or the ability to resist a force that is being applied to you. Why should you bother? It makes everything else easier, gives you greater physiological reserve and a massive self esteem and […]
Daily Programming
Strength is a Superpower Day 1, week 1 Tissue activation/ injury prevention: Suitcase walk 3 x 50-150m 3 sets of: 10-30s McGill Sit up holds Max Side Plank e/s 5 x Bird Dog, e/s 3 x 5 @ RPE 7 Squat (see options below) Barbell Shoulder press/ Seated incline shoulder press or landmine press Pull […]
Daily Programming
Recovery day: Find a 30 minute yoga flow online and follow it. We like Yoga with Adrienne on YT. Go for a walk in nature, take a dog and a friend, stop afterwards for a pint and lunch somewhere lovely. And/ Or Swim or Z1 Cardio: 30 minutes to an hour. If you're trained hard […]
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: 5 mins >3 hours Pick your modality and duration Start with as little as 5 or 10 minutes. Try to add around 10% volume each week. If 5 minutes at Z2 is too much, start with holding Zone 1 for 5 or 10 minutes. Start with a walk if you need to, […]
Daily Programming
Strength Day 2, week 4 : Tissue activation/ injury prevention: 3 sets of: 10-30s McGill Sit up holds Max Side Plank e/s 5 x Bird Dog, e/s 50m waiter's carry Reduce volume to 50% @ the same intensity used in week 3 3 x 1-2 @ RPE 8-9 or 80%-90% Deadlift https://buff.ly/3U5WDud DB Bench Press […]
Daily Programming
Recovery day: Find a 30 minute yoga flow online and follow it. We like Yoga with Adrienne on YT. https://buff.ly/2vJUp7F Swim or Z1 Cardio: 30 minutes to an hour. If you're trained hard the past two days, you'll probably need recovery today, so go gently (Zone 1). Zone 1 is ((220-your age)x 0.5-0.6). If you […]
Daily Programming
Zone 3 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, rucksack weight or machine type each month so you have an accurate comparison. Why this workout? Zone 3 training raises your […]
Daily Programming
Strength Day 1, week 4 – deload Tissue activation/ injury prevention: Suitcase walk 3 x 50-150m 3 sets of: 10-30s McGill Sit up holds Max Side Plank e/s 5 x Bird Dog, e/s Reduce volume to 50% @ the same intensity used in week 3 3 sets of x 1-2 reps @ RPE 8-9 Squat (see options […]
Daily Programming
Zone 2, mixed modality workout: 40-30-20-10 Calories row (or aerobic machine) 20, 15, 10, 5 Round 1: Air squat https://buff.ly/3O9qA8Z Round 2: Kettlebell swing https://buff.ly/3HnO1au Round 3: push ups Round 4: Pull ups https://buff.ly/3UaAieT Do 50 cal, 25 squats, 40 cal, 20 squats etc. Scaling options: Duration: S: 1 round M: 2 rounds L: 3 […]
Daily Programming
VO2 Max/ Zone 5: 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 duration […]
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
Strength Day 2, week 3: Tissue activation/ injury prevention: 3 sets of: 10-30s McGill Sit up holds Max Side Plank e/s 5 x Bird Dog, e/s 50m waiter's carry 3 @ RPE 7 (3 reps, RPE 7 means 7/10 or leave 3 reps in the tank) 3 @ RPE 8 (3 reps, RPE 8 means […]
Daily Programming
Recovery day: Find a 30 minute yoga flow online and follow it. We like Yoga with Adrienne on YT. Swim or Z1 Cardio: 30 minutes to an hour. If you're trained the past two days, you'll probably need recovery today, so go gently (Zone 1). Zone 1 is ((220-your age)x 0.5-0.6). If you missed training […]
Daily Programming
Mixed Modality workout: Vertical pull, hinge, burpee, squat, vertical push, cardio, loaded carry All at Zone 2 or fairly easy pace. No problem if your HR goes up a bit on the exercises 1 round is: 200m run or row (ideally run), 10 x Chin ups, 200m run or row, 10 x Sumo Deadlift, 200m […]
Daily Programming
Strength Day 1, week 3 Tissue activation/ injury prevention: Suitcase walk 3 x 50-150m 3 sets of: 10-30s McGill Sit up holds Max Side Plank e/s 5 x Bird Dog, e/s Main Effort: 3 reps @ RPE 7 (do a weight that leaves 3 in the tank when you've completed 3 reps) 3 reps @ […]
Daily Programming
VO2 Max/ Zone 5: 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 duration […]
Daily Programming
Friday 12th Jan, 2024 Zone 2 Cardio: 5 mins >3 hours, pick your modality and duration Start with as little as 5 or 10 minutes. Try to increase intensity or duration by no more than of 10% each week. If 5 minutes at Z2 is too much, start with holding Zone 1 for 5 or […]
Daily Programming
Thursday, 11th January, 2024 Strength Day 2, week 2: Tissue activation/ injury prevention: 3 sets of: 10-30s McGill Sit up holds Max Side Plank e/s 5 x Bird Dog, e/s 50m waiter's carry Main Effort: 3 x 3 @ RPE 8 Deadlift Incline DB Bench Press Barbell Bent over Row Accessories @ RPE 7: 2 […]
Daily Programming
Wednesday 10th January, 2024 VO2 Max 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
Tuesday, 9th Jan, 2024 Warm up: 3 minutes of gentle cardio. Stretch Core: 3 sets of 10 side plank hip touch downs each side 10 walk-outs 10 Arabesques e/s https://buff.ly/3HttTnL Zone 3, Run, Ruck or Row Max distance in 20 minutes. Go as hard as you can for 20 minutes. Measure your distance so you […]
Daily Programming
Monday 8th January, 2024 Strength Day 1, week 2 Tissue activation/ injury prevention: Suitcase walk 3 x 50-150m 3 sets of: 10-30s McGill Sit up holds Max Side Plank e/s 5 x Bird Dog, e/s 3 x 3 @ RPE 8 Back squat Barbell Shoulder press/ Seated incline shoulder press or landmine press Pull up/ […]
Programming de jour
Sunday 7th Jan, 2024 All at Zone 2 pace 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, […]
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Bombarded by New Year, new you ads?
Apologies in advance, this post may sound a little cynical. It isn’t supposed to be, it is coming from a place of weariness with the fitness industry and also an awareness that I’ve done what they are doing. Mea culpa. Around this time of year, you’re going to be bombarded by fitness and nutrition offers. […]
Programming de jour
VO2 Max 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 duration e/s, scale […]
Programming de jour
Friday 5th Jan, 2024 Zone 2 Cardio: 5 mins >3 hours, pick your modality and duration Start with as little as 5 or 10 minutes. If 5 minutes at Z2 is too much, start with holding Zone 1 for 5 or 10 minutes. Feel free to out at zone 2 for a while, then drop […]
Programming de jour
Thursday 4th Jan, 2024 Strength Day 2, week 1: Tissue activation/ injury prevention/ Core: 3 sets of: 10-30s McGill Sit up holds Max Side Plank e/s 5 x Bird Dog, e/s 50m waiter's carry Main effort: 3 x 5 @ RPE 7 Deadlift or KB Sumo Deadlift Incline DB Bench Press Barbell Bent over Row Accessories @ RPE […]
Programming de jour
Saturday 6th Jan, 2024 VO2 Max 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 […]
Programming de jour
Wednesday 3rd Jan, 2024 Swim day: Build up to an hour. If you need recovery, go gently (Zone 1) if you need challenge, go Zone 2. If you want to mix it up swim a Farrtlek session, 50m fast, 200m recovery x 8 or as many reps as you can fit in the time you have […]
Programming de jour
Tuesday, 2nd Jan 2024 All at Zone 2 pace, don’t go too fast. This is not a sprint. Cardio, Hinge, Horizontal push, Vertical pull, Loaded Carry 1 Round is: 40 KBS, Run 400m, 20 Push ups, Run 200m, 10 Pull-ups, Run 100m, 50m e/s suitcase walk, 50m e/s waiter’s carry Scaling volume: S: 1 round […]
Programming de jour
Happy New Year Strength Day 1, week 1 Tissue activation/ injury prevention: Suitcase walk 3 x 50-150m 3 sets of: 10-30s McGill Sit up holds Max Side Plank e/s 5 x Bird Dog, e/s 3 x 5 @ RPE 7 Back squat Barbell Shoulder press/ Seated incline shoulder press or landmine press Pull up/ weighted […]
Programming de jour
All at Zone 2 pace: Cardio, Hinge, Vertical push, Split, Vertical pull 1 round is 45 calories of whatever cardio you fancy 20 barbell power cleans, 35 calories, 10 dips, 25 calories, 20 lunges, 15 calories 10 Pull ups Scaling: S: 1 round M: 2 rounds L: 4 rounds XL: 6 rounds Intensity: Dips: Easy […]