Getting ready for 2012

2012 is a brand New Year. Everyone is getting a year older.

We are either approaching better physical and mental capacity or worse. 

Which is it for you? Is maintaining your current level of fitness and mobility really enough for you to be happy...or do you want more??

The quality of my life revolves arounds many factors: relationships, work satisfaction, education, health and fitness to name my top 5. Finding a way to have the best health, the best fitness and the best relationships etc is the equation for a better quality of life in my understanding. 

If you want to be better, feel better and improve your health and fitness then you are in the right place.

Don't Delay - Get yourself a workout from TrickyFit Daily Dose 

Holding higher expectations for yourself.

Growing up as a young athlete I played most of my tennis at MITS, the Melbourne International Tennis School. MITS was where aspiring tennis proffessionals from all over the world would travel for the tennis edge. MITS consisted of, and exposed its athletes to high level coaches and sporting professionals ( including, Michael Baroch, coach of Mark Philippoussis and Maria Sharapova. Noel Blundell, coach of Paul Annacone, Nicole Pratt and renowned Sports Psychologist for Carrie Webb and many world class golfing and sporting professionals.) There was a host of other coaches and experts in nutrition, recovery, fitness, running and more and this kind of exposure put me in the know with regards to high level sporting performance. 

Have you ever desired to know more? When every bone in your body craves knowledge and information. That was me. I was like a sponge soaking it all up and that is what it takes to be the best.

Common questions were:

What does it take to be a professional?

How do we get the best out of our bodies?

Why do we need to be strong in the shoulder?

How do we plan for success?

How do we choose the best exercises to drive the results that we require?

Recovery Shmuvery...Is it so important?

It doesn't matter where your starting or what your starting with. The only question that matters is what do you want??

Take a moment to stop and think about what is important to you..

Do you want to be a better athlete? Do you suffer back pain and want to get rid of it? Do you want to walk up a flight of stairs without puffing? What is it for you?

I encourage you to take at least 5 minutes to make a massive list of about 10 or more things that are really important to you and what you want from your body and health. Then rate them 1-10. 1 being most important and 10 being least important. 

My list looks like this

1. To be as fit and strong as I can be so that i can inspire and encourage my athletes to live a strong healthy life.
2. To have GPP General Physical Preparedness so that I can take on any physical challenge at any moment and be well prepared to take it on.
3. To be strong enough to pick my girlfriend up and carry her to bed like a princess.
4. To be physically capable of competing against Victorian Grade 1 tennis players, I want to stay in touch with the game at a high level.
5. To reduce my chance of injury from everyday life by being in great shape.
6. To be able to play sports with 100% commitment.
7. To be able to work a full time job and still have the energy and motivation to give my body the workout it needs to be fit, healthy strong and mobile.
8. To be able to demonstrate technique and skill across a broad range of skills and activities.
9. To be able to perform manual labour as a favour to friends of family without getting tired.
10. To be better everyday.

Now we know what matters to us!!

This is the stuff that matters.

When your brain wants to rest, when your body says no it's up to you to decide whether you are being slack or smart. It is smart to rest when your body is on the brink of injury so take a day or two to rest. Or use that day to get into yoga and lengthen your muscles and tendons so that when you go back to training there is less resistance from major muscle groups and doing what you used to do is now easier. The body can move more freely with increased mobility so use your days off to move you closer to your desires above. 

My life looks like this.

TIME/DAY	MONDAY	TUESDAY	WEDNESDAY	THURSDAY	FRIDAY	SATURDAY	SUNDA
5:30	Welding	Welding	Welding	Welding	Welding
6:30	Welding	Welding	Welding	Welding	Welding
7:30	Welding	Welding	Welding	Welding	Welding
8:30	Welding	Welding	Welding	Welding	Welding	PT
9:10	Eat+ Stretch	Eat+ Stretch	Eat+ Stretch	Eat+ Stretch	Eat+ Stretch
9:40	Welding	Welding	Welding	Welding	Welding	Trickyfit	TrickyFit
10:30	Welding	Welding	Welding	Welding	Welding		PT
11:30	Welding	Welding	Welding	Welding	Welding		PT
12:30	Welding	Welding	Welding	Welding	Welding
13:30	Welding	Welding	Welding	Welding	Welding
14:30	Welding	Welding	Welding	Welding	Welding
15:30	Sleep	Sleep	Sleep	Sleep	Sleep
16:30	Yoga 90min	Trickyfit 45	TrickyFit 45	Foam Roller	Stretch 45
17:30		PT	PT		PT	TrickyFit	Bike Ride
18:30		PT			PT
19:30		Study		PT
20:30		Study		PT
21:30	Sleep	Sleep	Sleep	Sleep	Sleep	Sleep	Sleep

Starting out labouring and welding 9 hours a day and 45 hours a week I knew that my body was going to hurt and it did. I constantly had to have ice baths and stretch daily. Now I have them because I want to. Ice baths, stretching, yoga, mid day sleeps and stretching in my lunch break allows me to be alive and mobile in the hours after work when I craft my life. Welding is not my passion but it supplies the money that is required to fund my life and my TrickyFit business. My passion is fitness, health and guiding people towards creating their own results. By taking the best care of myself I can take the best care of others. This is totally aligned with my ambitions and that is why I can stay fit, active and motivated. When I am slack and don't want to train or can't be bothered eating right I remind myself that I am letting my clients down, my friends down and the people around me that love to exercise with me. 

Take the time to figure out what you want and how you want to spend your time. We are creatures of habit - everyone has heard this and it is true. Your plan doesn't have to look strict like mine, but do plan your new habits and try follow them on a path to achievement.

Preparation for 2012

Have a Merry Xmas and Happy New Year

50 burpees a day and Over head squats with PVC Pipe, 40% MAX Barbell and 70% max Barbell on a 3 day on 1 day off basis for 8 days

My best burpee time for 50 in a row is 3:39 or 219 seconds

XMAS SPECIAL - last workout of the year

21 -15 -9

Bent Over Row

KB Snatches

Sit ups

December 22nd 2011

High heart rate and upper body element in boxing, combined with massive heart and lunge component swimming.

5 rounds for time

Boxing  (3 exercises per round)
20 Upper cuts
20 Straight jabs
20 cross jabs

Swim 100m

December 21st 2011

Max Squat day

8 sets of 1 reps
1,1,1,1,1,1,1,1

Do a warm up of 8, 6 and 4 repetitions @ 50,70 and 85% of your maximum capacity respectively.

December 19th 2011

Bench Press Dynamic speed day

KB bench press 12 sets of 3 w/ 30sec rest

Dips 2 x 15
Tricep rolls 2 x 15 Moderate weight
Push ups 3 x 30
Chin ups 2 sets of max effort

December 18th 2011

Dynamic dead lift day

Sumo dead lift 60% max weight12 rounds of 2 30sec rest between sets

BB bent over row - 2 sets of 15
BB Lunges - 2 sets of 15 each leg non stop
Backwards running - 100m x 3 rounds

December 17th 2011

2 Rounds

50 box jumps 28'' box
40 chin ups
30 one arm KB Snatches 15kg (30 each arm)

December 15th 2011

TRIPLETS

Todays Workout is a combination of a gymnastics or callisthenics movement, a weight lifting movement and a metcon element. 

AMRAP - AS MANY ROUNDS AS POSSIBLE (10mins)

Thrusters 40kg x 7

Burpee Chin Ups x 7

Row 200m

December 14th 2011

Daily Dose

Todays exercise involves a couplet of movements. 1 gymnastics movement which requires a great amount of strength and muscle control and 1 metabolic condition task which will get the lungs pumping.

How it works

5 Rounds for time -

Each round consists of:
-15 Ring Dips with legs extended and parrallel to the ground (L Hold posture)
-5 time around cone to cone at a distance of 20m apart = Total distance will equal 200m of back and forth.

Ring Dips are programmed to develope great upper body strength as well as core strength from the Lhold. The Sprints are programmed for improved cardiovascular benefits and more efficient body function.

Together this is a mean combination. Have fun with it

TrickyFit

December 13th 2011

Max Bench day

Incline bench press

- Work your way up to a 6RM in 3 - 4 warm up sets of incline.

- 8 sets of 3-6 reps @ 85-90% of 1RM (1 Repetition Maximum)

- Seated DB rows, Single arm row with KB, Tricep roll downs, Parallel bar dips 2x 15-20 Reps

Make sure you have a partner to spot you on max bench day.

The aim of this workout is to get  MAX power output from your bench press over a number of sets so that we lift a great total amount of weight. The warm up sets are super important to get the body ready for load and conditioned in the technique. Finish off with Rowing and Tricep exercises due to the back being so important in creating a strong chest. If you have a weak back your brain has a mechanism telling your body not to get a super strong chest or BENCH. SO work your back and TRIs in large reps after any Bench day.

Good Luck

TrickyFit

DECEMBER

Hey TrickyFitters

Do you want the good news or the bad first.

Too bad you can have THE GOOD!

- I am officially a Qualified Personal Trainer with the Australian Institute of Fitness and I also received my Master Trainer Certificate which is excellence in my performance regarding postural analysis, pre exercise screening, program design, working with clients of all ages and medical conditions as well as running well balanced Personal Training sessions.

THE BAD NEWS is

-I have not been updating my information blog due to the demands of finishing off the course.

However I have continued to post daily workouts @ TrickyFitDailyDose  where you will find everything you need to remain fit and active. I follow a 3 day of training 1 day of rest workout routine...and that is why there is not a workout for every date of the year. You can have a lot of fun searching through the blog for past workouts or looking at all the workouts with push ups or squats (whatever tickles your fancy today or whatever your weakness is hehe)

Thank you all for supporting this blog. Even if you just get 1 little tip that clicks for you...you can start achieving results that you have never imagined. Stay tuned moving forward into 2012

Tristan Enright

December 11th 2011

Hope everyone is happy with the programming. I am officially a qualified Personal Trainer to match with Gym instructor and CrossFit L1 Trainer.Do a hundred burpees and have a beer to celebrate with me :)Thanks for following Be moreTrickyfit

December 10th 2011

Warm up

Handstand walking and dynamic movements

Workout

CrossFits 100 Burpee Pull ups ( I saw this workout + had to post it)

Cool Down

Stretch and Rest

December 9th 2011

Anaerobic speed day 

Warm up

Dynamic movements and high knee running.
Perform 3 x 10 jack knives and 3 x 10 back extensions.

Workout

6 x 100m
4 x 200m
2 x 400m
1 x 800m

Cool down - Stretching

December 7th 2011

Dynamic Speed Day

Box Jumps - 16 sets of 4 jumps
4sets @ 20" box, 4 sets @ 24", 4 sets @ 30 inch, 4 sets @ max height

Lunge jumps - 2 x 10 each leg with 5kg dumbbells
Squat 40% of 1RM 3 x 15

The aim of this workout is to transfer the strength and power we have in our legs into power movements. By doing short reps with around 30 sec rest between sets and 1-2 minutes between tasks we are approaching fatigue and demanding continued power. High level professional sports require energy transfer from start to finish and in a fatigue state is usually when the contest is won or lost. Here we are developing explosive leg power which will translate into a stronger squat, higher jump and faster hip extension.

December 6th 2011

Bench press speed day.

Building power at submaximal weight.Increased power means increase ability to apply force which generates an increase in work capacity in a smaller time therefor losing excess body weight faster.

Todays Workout

16 sets of 3 reps at 50% of 1RM @ high speed - as fast as possible whilst maintaining control of load.

2x 20 push ups @ high speed
2x 20 dips @ high speed
2 x 20 upright barbell rows wide grip @ 50 % 1RM
2 x 10 Wide fat bar chin ups @ max speed with 2 sec break in-between each rep and no eccentric contraction

Stretch out body and rest up

December 5th 2011

WarmUp

Walking handstand 20m (Work at at distance you can manage and break it up into sets of 10m, 5m, 2m, 1m, 30 cm walk)
Deep body weight squat to hamstring stretch. 10 reps 3 sec hold.
3 sets of barbell cleans 20%, 30%, 40% of 1RM

Workout out
8 sets of squat clean
Moderate Barbell clean x21, moderate dumbbell clean x 15, 8-12kg med ball clean x 15, 20kg sandbag clean x9, 40kg + stone clean x5, 20kg sandbag clean x8, 8kg med ball clean x8, heavy barbell clean x4
= 85 reps

Cool down
yoga 30 minutes or more

December 3 2011

Daily Dose

Warm up - click here

Workout-

Run 1km
50 squats
Run 2km
50 squats
Run 1km

Cool Down and stretch out