Tough Mudder training plan - Feb 1st 2012

Rest and recovery

Sore = ICE, BATH, STRETCH
Tired = SLEEP, EAT HEALTHY CHO, FAT, PRO

(Meat and Veg, Nuts and Seeds, some fruit, little starch, no sugar)

Tough Mudder workout 9 - Jan 31st 2012

Today's workout is... with a partner

Run 1 mile
50 burpees
50 push ups
50 squats
50m wheel barrow walk (partner holds feet as you walk on hands - take it in turns)
Run 1 mile

Check your time ... If you worked really hard and your happy then record your time and relax. If you think you can do better then record your time and go out and get a better one straight away.

Tough Mudder workout 8 - Jan 30th 2012

Today's training is ...

Squat, squat, squat, squat. Research shows that the deeper you squat with your heels on the ground the healthier your knees are. The faster you can squat up and down the more athletic you are. The heavier you can squat the faster your metabolism will bee due to the strength gain and muscle mass. So let's squat.

TABATA squats

P1
20 seconds of squats, 10 seconds rest for 8 rounds.

P2
20 seconds of burpees, 10 seconds of rest for 8 rounds.

P3
20 seconds of box jumps, 10 seconds of rest for 8 rounds

Tough Mudder workout 7 - Jan 29th 2012

Today's workout is ...

P1

Back in the pool - Swmming provides a great opportunity to get some fitness into your body without the demands of impact @ low resistance.

Lets get in the pool and swim 1km with the stroke of your choice.

P2

10 sets

Max chin ups ...details :

Not everyone can do full chin ups, or any chin ups, watch the video for ideas and if you still can't do any then get under a rail, hang on and pull your chest up to the bar for 10 rounds.

Tough Mudder training - Jan 28th 2012

Rest and Recovery

If your sore Ice. If your tired sleep. If your need advice contact me (TrickyFit@gmail.com)...I'm here to help and I know what your going through so please feel free to write me your situation and ask for help.

Tough Mudder workout 6 - Jan 27th 2012

Today's workout is...

Death by clean and jerk (CJ) @ 50% of 1RM

1 CJ in 1st Min

2 CJ in 2nd Min

3 CJ in 3rd Min .... until you run out of gas

If you get to 15 minutes you going to do more than 100 Reps of CJs so get your mind focused on good form and a junk yard dog attitude that barks NEVER SAY DIE

The conjugate system

Check out this fantastic article on THE CONJUGATE SYSTEM.

I have been implementing it in my training for around 3 months now and have seen my Max Bench Press increase from 50 Kgs to 70 Kgs for 8 sets of 2 reps. I have been programming in some of the theory from TCS into my TrickyFitDailyDose Blog so if you are following that i would love to hear some of your success and progress also.

Here is the link LOUIE SIMMONDS and The Conjugate System

Tough Mudder workout 5 - Jan 26 2012

Today's workout is ...

Helen

P1

3 Rounds For Time

Run 400m

21 Kettle Bell swings 55lb

12 Pull ups

Adjust the weight on the KB swings as necessary. 55lb = Approximately 24kg

Beginners should practise the KB swings to shoulder height and work their way up to above head before adding weight. Control and movement efficiency and safety is most important.

P2

As many rounds as possible in 20 minutes

20 Box jumps

20 Back Extensions

20 Double unders

20 sit ups

Tough Mudder Workout number 4 - Jan 25th 2012

TrickyFit Tough Mudder Workout 

P1

Speed Bench - Dynamic Bench day

Dynamic bench day is all about increasing speed and power output on a day when we are not going for maximum strength. The combination of max strength and dynamic speed reduces the effects of overtraining and increases results. In Russian power lifting terms there are only 2 ways to lift more weight. Get stronger or lift faster. Today is about lifting 50% of your max bench weight for 100 reps for time.

Bench Press @ 50% 1RM, 100 Reps for time 

P2

3km run Time Trial 

Beginner = 1 round

Intermediate + Advanced =  2 rounds with 2 minute break between bouts

Tough Mudder requires you to be able to travel across a 18km obstacle course through mud, water and dirt. The next 10 weeks is dedicated to building strength, endurance, stamina, speed, power, mobility and more to get you in the best physical shape possible. Tough Mudder believes this event is not for the sedentary. Is that you? If it is, you need this. Travel 3km as fast as you can and lets build some momentum. If you are pretty fit as it is, let's get your 3km time trial down to below 12 minutes over the next 10 weeks. If you think you need heaps of long distance stuff...you don't. This program will provide workouts that require you to go flat out hard for up to 45 minutes any more than that and the intensity you train with the next day will be hampered. For Tough Mudder you won't be training the day after so you can go all out for 2 hours and you will be prepared and have a few days to rest up.

Tough Mudder - January 24 2012

Tough Mudder Prep Workout 3 - January 23 2012

Todays TrickyFit / Tough Mudder preparation workout is ...




P1
Deadlift 3,3,3,3,3,3,3,3
30-60 second break between sets

Start with 10kg and work your way up to a weight that allows you to do only 3-5 reps before getting fatigued. Then use that weight or slightly less and go for 8 sets of 3. This is a great way to work with heavy weights, build strength and stamina over a high volume of sets. weight training increases metabolism, shredding you up and leaving you toned, strong and healthy. It is essential in your training and don't ever forget that!











P2
5 Rounds - 2 minute break between rounds

50 double unders

Chris Spealler is a CrossFit legend and one of the most athletic and intelligent fitness professionals on the planet. This is him teaching double unders - a suttle movement of the wrists that requires practise.












P3
Stretching and cooling down after any exercise is important for your recovery. Follow this simple guide to stretching and enjoy a recovery few tricks along the way.

Cool Down - Stretching, recovery and more

Tough Mudder Prep Workout 2 - January 22nd 2012

Todays Workout is ....

Today's tough Mudder preparation is a CrossFit workout  

Fight Gone Bad!

Three rounds of:

• Wall-ball, 20 pound ball, 10 ft target (Reps)
• Sumo deadlift high-pull, 75 pounds (Reps)
• Box Jump, 20" box (Reps)
• Push-press, 75 pounds (Reps)
• Row (Calories)

RULES

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Tough Mudder workout number 1 - January 21 2012

Tough Mudder is only 10 weeks away. Now is a great time to get active and this is the place to do it.

Today is about building some stamina, metabolic conditioning and getting comfortable moving in the water.

Swim Intervals

100 Freestyle
200 Breast Stroke
100 Butterfly
200 Back stroke
100 Freestyle

2 minute break

50 Freestyle
100 Breast Stroke
50 Butterfly
100 Back stroke
50 Freestyle

Go home ....

Tough Mudder training starts tomorrow - January 20 2012

Rest Day - Are you getting ready for Tough Mudder?

Get set to build your all round fitness right here!!

A good opportunity to work on a skill. i personally like to work on handstands and walking handstands. At the moment I try to walk a couple of steps and travel about 1m - 2m each time and go for 15 minutes and see if I can increase my skill and balance.

Another skill I'm developing is my overhead squat with repeated movements with a PVC pipe and the same for my snatch. Just practising jumping and landing in a good squat stance.

Other good skills
- L sit
- Ring Dips
- Plank
-Muscle up
- Chin up
- Kipping pull up
- Squat depth
- Sit ups
- dead lift

You choose what you need.

January 19 2012

Todays workout is ...

Heavy front squat

3,3,3,3,3,3,3,3

+

Knees to elbows 100 REPS

Front squats are a great way to develop strong powerful legs and requires an incredibly strong core to hold the weight on the front of your shoulders

January 18 2012

Todays workout is ...

Recommendation - Stay away from that wine bottle 

5 Rounds for time

Backwards sprint 50m + 20 push ups + 20 KB swings 24 kg

+

3 Rounds for score

Max sit ups + 1 minute Plank

January 17 2012

Daily Dose

Todays Workout is...

Tabata 8 sets of 20 seconds with 10 seconds rest

TABATA
- Chin ups
- 2 minutes rest
- Squats
- 2 minutes rest
- sit ups

Couplet 21-15-9
Run 400m + DeadLift 70kg

January 16th 2012

Rest Day

How about some yoga on your surf board or paddle board??

OR not!! haha

January 15 2012

Daily dose

5 Rounds

Row 1km with 2 minutes rest between sets.




Warm up
TrickyFit warm up video + 25% Max Dead Lift for 25 reps

Cool Down


Static Stretching, hydration and nutrition

January 14 2012

Daily Dose

Todays workout involves a heavy weight and a barbell kit.

5 Rounds for time

• 100m sled drag running backwards 40kg
• 9 Over head squats 40kg

For the sled drag I use a weight belt and a strap. I connect the strap to the load and to my weight belt and drag it along. You don't have to buy a professional sled and drag weights. I simply drag around a lump of concrete.

Warm Up - Try this CrossFit warm up for a change

Don't just be limited by the TrickyFit warm up. Do your own research on You Tube and other sites and check out some great videos in regards to warming up specifically for movement.

Chin up with confidence

Chin ups for everyone -

Beginners - use power bands for help with resistance

Intermediate - volume and variety is key

Advanced - Practise all modes of adaptation: load, intensity, variety, grip experimentation.

January 13 2012

CONGRATULATIONS !!!
This is your 10th workout of 2012 ... Keep up the great work

DailyDose

CrossFit WOD "Diane"

Diane is a benchmark of fitness workout designed to challenge you in many components of fitness. These components are strength, power, stamina, CV, Coordination, Accuracy, Agility, Balance and speed.

The workout is 21-15-9 :

• 100kg Dead lifts (DL)
• Handstand Push ups (HSPU)

It also looks like this

21 DL, 21 HSPU, 15 DL, 15 HSPU, 9 DL, 9 HSPU - Finished!!

Warm up with the TrickyFit warm up video

Follow the warm up with 20 BW squats, front squats and over head squats.
Finally do 3 sets of 5 Dead lifts @ 25%, 50% and 75% of your 1-3 RM

Cool Down


With static stretching and foam rolling of sticky muscle tissue and fibres.

January 12 2012

Rest Day

3 days of training followed by a day of rest allows maximum intensity on training days with regards to motivation and recovery. Therefor I will not suggest any form of intensity training on a rest day. However, low intensity days can still offer great opportunity to prepare the body for better performance. I do recommend the following :

• Yoga - P90x Yoga is the most enjoyable Yoga workout I have seen and I can do it from home. It is interactive, fun and very educational and instructive.
• Stretching - This can be 10-20 minutes or 45-60 minutes, it all adds up. Increased range of motion =  ease of movement, better function and great capacity to use strength.
• Swimming - Zero impact full body workout that can be done at 40% of effort for enjoyment and technique training without ruining your ability to produce max effort tomorrow.
• Ice Baths - Any day of the week, fill your bath with cold water and throw in a brick of ice that you made the night before in the freezer * Fill an Ice Cream tub with water each night *.
• Foam roller - Foam rollers are a miracle. Or use a piece of plumbing pipe works just as well. Roll the junk and tension out of your thoracic, lumbar, shoulder, quadriceps, hip flexors and anywhere you can imagine.

All in all when you need to have a complete rest by all means do it. If you need to take a break and not see an ice bath, foam roller or yoga block ever again throw it in the cupboard and keep it out of site out of mind. Perhaps this is when you should get a few massages and keep your recovery program as interesting and varied as the TrickyFit programming.

Push up specifics

January 11 2012

Warm up

TrickyFit warm up video plus therapeutic band work on shoulders and scapula control

Skill Day

1/ Handstands against the wall for 5 sets (10- 60 secs)

2/ Handstand side shuffles - Kick up against a wall and shuffle from one side to the other side for 3 to 10 steps each way and rest. Complete about 5 rounds of this depending on your skill level. Beginners may need to just balance.

3/ Handstand Walking - total 100m

• Break these walks up into 1m walks to 3m walks and slowly build your way up to something longer and longer. Beginners should go for around 5 - 15 efforts and intermediate 10-20 and Advanced 3-5 walks @ 25m plus.

WHY WE DO HANDSTANDS ?? Besides toned, strong arms and shoulders.

Handstands are an excellent way to develop body awareness, strength in the upper body and wrist flexibility among other things. There is a great amount of midline stabilisation required in a walking handstand and it adds a bunch of variety to your training. Who would have thought that the push up with elbows in will be useful strength when moving into a handstand pushup. And do handstand push ups really offer a skill and strength transfer to exercises like the push press and snatch? Absolutely. The snatch is the ultimate skill and strength lift in Olympic lifting and requires awesome accuracy, strength, power, speed, agility, stamina and flexibility. So why not start handstands now. 

Cool Down

Yoga - Take a class or download some videos and get moving. Continue your own education of fitness and I will continue to strive to provide everything possible to make fitness easier for you.

Jan 10 2012 DAILYDOSE

January 10 2012

Warm Up

TrickyFit Warm up video + 50 burpees

Work Out


CrossFit Workout Elizabeth - If you are a CrossFit enthusiast you may notice TrickyFit programming is very similar. In my Level 1 CrossFit certification we learnt programming for GPP or General Physical Preparedness. By Preparing our bodies for the unknown and unknowable we constantly challenge the body in different skills, weights and intensities for best results. As intensity is the fastest road to results and variety is the key to well rounded skill.

Elizabeth is a well balanced benchmark workout that works the clean and ring dips.

The clean demands incredible core strength and midline stabilisation whilst getting the load from the floor to your chest. Also the powerful hip extension required develops awesome leg and butt strength and tone.
Ring Dips require a still strong midline whilst driving the arms to full extension and lowering the arm pits to your knuckles.

The set format 21 - 15 - 9 challenges your power output and muscular endurance over a ever decreasing number of reps and sets. These can be split up but you can not move from Cleans to Ring dips until you have completed the required reps for that particular exercise.

Round 1 21 reps may be split up into 3 sets of 7 Cleans = 21 and then the same of ring dips
Round 2 15 reps  may be split into 3 sets of 5 cleans = 15 and 3 sets of 5 ring dips.
The last round of cleans you may do 3 sets of 3 reps = 9 and the 3 sets of 3 ring dips and your done.

The less rest - the better your time and better results yo will get from the workout. So go hard and get it done as quick as possible.

21-15-9

Clean 60kgs
Ring Dips

Cool Down

Eat, hydrate, stretch and ice bath

January 9 2012

Warm Up 12-15 minutes

TrickyFit warm up video plus :

Warm up work out
21-15-9

Pyramid lunges, KB swings light 8-12kg, Toes to Bar

Work Out = 16 minutes


Tabata - 8 Rounds of each exercise - 20 sec work + 10sec rest per exercise



Double Unders
Box Jumps 28" box
Bent over Row BB 20kg
KB Front Squat 12kg/ hand = 24kg total

4 exercises x 30 sec = 2 minute per round for 8 rounds = 16 minutes


Cool Down


Light spin on the bike or jog followed by routine stretching and quality nutrition

January 8 2012

Rest Day

3 days of training followed by a day of rest allows maximum intensity on training days with regards to motivation and recovery. Therefor I will not suggest any form of intensity training on a rest day. However, low intensity days can still offer great opportunity to prepare the body for better performance. I do recommend the following :

• Yoga - P90x Yoga is the most enjoyable Yoga workout I have seen and I can do it from home. It is interactive, fun and very educational and instructive.
• Stretching - This can be 10-20 minutes or 45-60 minutes, it all adds up. Increased range of motion =  ease of movement, better function and great capacity to use strength.
• Swimming - Zero impact full body workout that can be done at 40% of effort for enjoyment and technique training without ruining your ability to produce max effort tomorrow.
• Ice Baths - Any day of the week, fill your bath with cold water and throw in a brick of ice that you made the night before in the freezer * Fill an Ice Cream tub with water each night *.
• Foam roller - Foam rollers are a miracle. Or use a piece of plumbing pipe works just as well. Roll the junk and tension out of your thoracic, lumbar, shoulder, quadriceps, hip flexors and anywhere you can imagine.

All in all when you need to have a complete rest by all means do it. If you need to take a break and not see an ice bath, foam roller or yoga block ever again throw it in the cupboard and keep it out of site out of mind. Perhaps this is when you should get a few massages and keep your recovery program as interesting and varied as the TrickyFit programming.

January 7 2012

Warm up

TrickyFit Warm up video + Squat jumps and Handstands

Workout

5 Rounds for time

Run 400m + 30 Sit ups + 5 HSPU ( handstand push ups)

• Beginners - If your a beginner to any of these movements, scale by completing the 400m as fast as possible, reducing the number of sit ups or just holding a sit up at 45 degrees to increase muscle endurance in the abdominals and chose incline push ups to reduce the overall weight you need to push.
• Intermediate - You guys are strong enough to do just about everything you may need to sub HSPU for 30 push ups with a 10 sec handstand hold at full extension on a wall.
• Advanced - even advanced athletes will feel this workout get to them. Go hard and complete in around 8 minutes.

Cool Down

Jog 2 km and stretch out full body

January 6 2012

Warm up

TrickyFit Warm up video

PVC Pipe front squat x 50 +30 MB (Medicine Ball) squats

MB Squats- Spend 5 seconds at the bottom of your squat with your bottom resting on a medicine ball and power up to full extension, straight legs and open hips, then drive your butt quickly down to the bottom position. Each rep will take around 6 seconds so 50 reps will take about 5 minutes. Go for 5 minutes then shake it out for a 2 minute rest.


Workout


Heavy clean 90% of 1RM (1 Repetition Maximum)

3 warm up sets of 5 reps @ 25%, 45% and 75% of MAX Clean

8 sets of 3
3,3,3,3,3,3,3,3

January 5 2012

Warm up

TrickyFit Warm up video -

Workout

Chelsea - is a CrossFit workout and as a certified CrossFit trainer I am aware that this is a real toughy!


Chelsea lasts for 30 minutes and every minute on the minute you are required to complete the following:

• 5 Chin ups
• 10 Push ups
• 15 Squats

This workout is an interval workout designed to work your stamina, power and metabolic conditioning. Each minute you complete the 30 repetitions (5 chin ups, 10 push ups, 15 squats) and then whatever time you have left in the minute is rest time. The Work:Rest ratio is around 2:1 which means that we are working at a high intensity and getting a short recovery. As the exercise takes its toll, the time required to complete the 30 repetitions increases and the recovery period shortens. This workout really does suck. It takes a monster effort and the accomplishment of completing the most continuos minutes you can is an effort that you must be satisfied with after giving your best. If your best is below 30 minutes then you have work to do ... If it is above 30 minutes then your time may look like Chelsea + 2 that is 32 minutes or 2 rounds past the prescribed 30 minutes.

Good Luck and give your all

Cool Down

Stretch, hydrate and eat quality food.

January 4 2012

Rest Day

3 days of training followed by a day of rest allows maximum intensity on training days with regards to motivation and recovery. Therefor I will not suggest any form of intensity training on a rest day. However, low intensity days can still offer great opportunity to prepare the body for better performance. I do recommend the following :

• Yoga - P90x Yoga is the most enjoyable Yoga workout I have seen and I can do it from home. It is interactive, fun and very educational and instructive.
• Stretching - This can be 10-20 minutes or 45-60 minutes, it all adds up. Increased range of motion =  ease of movement, better function and great capacity to use strength.
• Swimming - Zero impact full body workout that can be done at 40% of effort for enjoyment and technique training without ruining your ability to produce max effort tomorrow.
• Ice Baths - Any day of the week, fill your bath with cold water and throw in a brick of ice that you made the night before in the freezer * Fill an Ice Cream tub with water each night *.
• Foam roller - Foam rollers are a miracle. Or use a piece of plumbing pipe works just as well. Roll the junk and tension out of your thoracic, lumbar, shoulder, quadriceps, hip flexors and anywhere you can imagine.

All in all when you need to have a complete rest by all means do it. If you need to take a break and not see an ice bath, foam roller or yoga block ever again throw it in the cupboard and keep it out of site out of mind. Perhaps this is when you should get a few massages and keep your recovery program as interesting and varied as the TrickyFit programming.

January 3 2012

Warm up


TrickyFit Warm up video - follow that up with 10x Ball slams and 10x double knee jumps on the minute every minute for 5 minutes

Workout ...


10 km time trial - Running

Cool Down


Stretch the whole body and specifically Hamstrings, Glutes, Hip flexors and low back.

Nutrition


Water and and healthy source of CHO, PRO, FATS.

I suggest No starch veggies, Lean meat or eggs and nuts or Avocado.

January 2 2012

Todays Workout is...

Warm up

20 BW Squats

20 front squats PVC pipe

20 O/H over head squats

20 dead lifts PVC pipe

20 hang snatches PVC pipe

Workout

Fastest time possible - squats below parallel

30 x O/H Squats 40kg

Scale this to suit your skill

• Beginners - PVC pipe
• Intermediate - Barbell build on weight
• Advanced - Speed is the key whilst staying super tight

30 x Chin ups L hold

Scale this to suit your skill

• Beginners - Power bands can help with the resistance and make pulling your body up lighter and easier - perhaps even attach some resistance bands to the roof and pull the bands to your chest like a lat pull down. Work on your L hold separately supporting your body on a bench, the ground or the chin up bar in a hanging position. Try for 30 seconds and up to 3 minutes.

• Intermediate - Just deal with it, some breaks will be necessary but stick it out, get up on the bar and keep those toes up nice and high even though they want to just hang low.
• Advance - This won't take long and I suggest 3 sets at varying grips.

Cool Down

Grab hold of some therapeutic bands and work some of that tension and toxicity out of your upper body. Work the shoulders and back and chest keeping shoulder blades back and down. 

Finish off with some static stretching. Suck in a bunch of water and some good quality tucker. I'm talking lean meat, sweet potatoes and nuts.

January 1 2012

Welcome to the beginning of your journey to being the healthiest, fittest and well rounded athlete you have ever been!

Today's workout will be a TrickyFit gem

This will show you just how easy it is to have a great workout from 4 exercises really fast.

The Workout consists of 3 Rounds
Each round you complete the required number of repetitions for each exercise before moving to the next round. Round 1 - 21 Reps, Round 2 - 15 Reps, Round 3 - 9 Reps

It looks like this 21-15-9

Chin ups
Push ups
Sit ups
Squats

The rules: Complete as fast as your body will allow you to do it safely and with good form.

Review some of the videos to watch my technique and get a few tips as to how to complete these movements safely. Be sure to do the TrickyFit warm up and a similar cool down with stretches included will help your recovery for tomorrow.