Tuesday, 5 November 2013

Strength and Conditioning Programme

This is our 4 week Strength and Conditioning programme that we are following:

Focus is building underlying strength and technique 

Warm Up

Foam Rolling
Caterpillar
Spiderman
Shoulder rotation
Overhead squat

Back Squat


Wide grip pull ups


Deadlift


Bench press

Seated cable Row

Core

Plank on the swiss ball

Russian twist on the swiss ball


Plank on the swiss ball and bosu

Cool Down

10 minutes rolling and stretching
Shoulders
Back
Hamstrings
Groin
Hip flexors
Calves
Thoracic spine
IT band

Programme devised by Roland Kemp

Saturday, 2 November 2013

Wide Grip Pull Up Challenge.......

Angela Brown First Attempt at a Close Grip Pull Up (Negative)

Sue Foskett first attemp at a Close Grip Pull Up (Negative)......

Donna Winter on a HIGH after completing 4 band assisted Pull Ups...... Well done buddy!!!

Another buddy who is going to give the Pull Up Challenge a go Donna Winter


Melinda and I want to be able to do more than one wide grip pull up by Christmas!!!
Watch this space.....
Below are videos of our first week attempt!!

Kerry - Wide grip pull up

Melinda - Close grip pull up (negative)


Feel free to leave comments below......

Sunday, 27 October 2013

Majorca Half Ironman Training.....

My training buddy, Melinda and I are doing Majorca Half Ironman in May 2014. Melinda has inspired me to give it a go. She came back from Majorca this year on such a high that it inspired me to take the plunge and enter for 2014.

I have already completed a sprint and an olympic triathlon earlier this year so I am on my way to the half ironman distance. Scary stuff!! This will be my biggest challenge yet, so, over the winter period Melinda and I will train as much as we can together to help motivate each other.

We won't always be able to train together due to work and family commitments but it definately makes a difference having a training buddy to keep you motivated.
Roland Kemp has devised a training plan for Melinda and I am tagging along and going to try and follow it too.

My goal for next year is to cross the finish line in one piece and for Melinda she is looking to improve her time from 2013.
So this part of my blogg will be all about our highs and lows of our training and what crazy things we get up too.

So far we have ran for 2 hours in the pouring rain early on a Sunday morning!! Crazy chicks.... we even sorted our route so I was able to check on the chickens and let the bunnies out:-)

We did a core session in Berkhamsted followed by a run and we got some funny looks from people as we layed our mats out to do the core session along the canal.


By Christmas Melinda and I want to be able to do wide grip pull ups. Watch this space......

Wednesday, 9 October 2013

Post Workout Smoothie

Peanut Butter, Strawberry and Banana Delight.....


It is important for your post workout shake to contain protein for muscle repair and carbohydrates for glycogen replenishment and essential fats.

Consume your post workout smoothie/shake within 30 minutes of completing your session.

The reason for this is because of the 30 minute window where the body is very receptive at replenishing energy stores becauses the blood flow is high and the glycogen building enzymes are most active.


1 x Banana
1 x Tbsp of Organic Peanut Butter
50g Strawberries
200ml of Light Soya Milk/semi skimmed
3 x ice cubes
Blend ingredients together and enjoy:)


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