Tough mudder training W#18 is...

Todays workout is....

1/

21 -15 -9

Push Press 40 kgs
Dead Lift 100 kgs

2/

AMRAP 5 minutes

10 mountain climbers
5 sit ups

Push Press with TrickyFit Mobile

TrickyFit Daily Dose: Tough Mudder W#17 Feb 11 2012

TrickyFit Daily Dose: Tough Mudder W#17 Feb 11 2012: Lack of equipment is such a bullshit excuse for not training. Here I complete a complex lift with nothing but 12 bricks, 2 milk crates and a...

Tough Mudder W#17 Feb 11 2012

Lack of equipment is such a bullshit excuse for not training. Here I complete a complex lift with nothing but 12 bricks, 2 milk crates and a pole.

Today's workout is...

100 Front Squats @ 50kgs

Tough Mudder W#16 Feb 10 2012

Today's Tough Mudder training plan looks like this:

Warm up

20 push ups, squats, burpees, high knees, butt kicks, lunges, sit ups, back extensions, russian twists.

Workout

AMRAP 15 MINUTES

Run 800m
15 Chin ups

Cool Down

50 push ups
50 dips
50 push press @ 20 kgs

PLUS BACK CARE TIPS

jog 10 minutes and stretch

Rest Day

Today is a scheduled rest day!

Get plenty of fluids and good food. Go and have a massage or a light swim and watch your favourite tv show. Enjoy the break and we will go hard again tomorrow.

ps

even Tough Mudders need a plan for rest.

Tough Mudder Training W#15 Feb 8th 2012

Today is a METCON - Metabolic conditioning the function of the body that uses food for fuel, burns fat and is the driver for energy.

5 Rounds for time

30 Squats
25 Push Press 20kg
20 Dead Lifts 40kg
15 Push ups with weight vest (+20kgs)
10 Burpees
5 burpee chin ups
1 100m sprint

Star of the week!!

John is showing great commitment to his new TrickyFit training program. He has not managed to put on much muscle all his life and he has now focused and ready to achieve his goals. Over the next few months we will follow John success.

John will be building his strength base with lots of push ups, chin ups, sit ups and squats over the next 2 weeks.


Then his program moves to weights with 2 dynamic days of 2 exercises speed bench, squatting, deadlift, push press and chin ups. He will also be doing 1 max effort day a week. Each day is followed up with 3 special exercises designed for hypertrophy and developing weakness. We also try to have a lot of fun and throw in some different sports and activities.

 If your like John or would like to wisk John good luck and share some tips please do so in the comments section of this post. Your support would be great encouragement!!

TrickyFit TMW#14 Feb 7th 2012

Michelle Bridges about motivation on SEN radio 1116 AM ... "Motivation is the biggest (load of rubbish) in our industry...it's habits that matter and doing it ever day like a shower"

Today's shower is...

21-15-9

Overhead squat @ 50kg

Chest to bar chin ups

How do you feel about training? I believe you learn to love it but like alcohol...it's an acquired taste. 

Stick with it and tell me your thoughts.

Tough Mudder W#13 - Be radical!! Feb 6 2012

Today's workout involves a large amount of gutz and determination because we are going to load up the upper body with lots of reps for hypertrophy, endurance, strength and stamina.


1

Bench Press

8 Sets of 3 @ 70% of 1RM as fast as you can with 30sec rest between sets.

Push ups

2 sets of 30 @ an incline that allows you to do them fast. (The higher your hands are in relation to your feet the easier it will be)

Dips

Use a park bench, a chair or anything you can find and dive straight into 2 sets of 30 dips

Push Press

2 sets of 30 Push press @ 30-40% of max bench press

2


Circuit to Finish


3 Rounds of each exercise - 30 sec per exercise


Squat wide stance 40% of 1 RM (can box squat onto a high suitable for your flexibility)
Lunges with heavy dumbbells
Chin ups wide grip
Single leg squats
Lunge jumps (alternating leg to leg)
Chin ups Close grip
Squat Jumps
Step up jumps - Step onto bench and power into the air and land = 1 rep
Toes to bar - Hold onto chin up bar and use abs to drive toes to bar

Rest day - February 5th 2012

Learn to rest, not all the time but for training. These are not cheat days, there are speciafically designed to let the body and mind ready for high intensity training. The 3 day on 1 day off method is key to high performance and mental and physical freshness.

Tough Mudder W# 12 - February 4th 2012

Tough Mudder Short course trial

Time yourself to complete this workout

Run 1 mile in knee deep water

20 double knee jumps

20 sit ups

Swim 1/4 mile ocean

20 squats

20 burpees

Run 1 mile on land

 This is a trial run for the big course in around 9 weeks time. The skills required for this workout will transfer perfectly for the TM day. The conbination of exercises keep the body guessing, intensity is changing, heart rate is constantly adapting and so on. If you struggle with this don't work there is still plenty of time and the consistency you apple to this training will cause positive physical adaptation and results.

What you need.

Runners, bathers and knowlege of exercises...all displayed in this blog.

Skill transfere - 

Running through water is perfect resistance and the skill and strength required will keep you in good form on the day when moving through mud, water etc. Double knee jumps and sit ups are a combination of strength and endurance activities and use muscle groups that will be needed on the day for any jumping, climbing and picking your self off the floor. Swimming will be involved so learn how to swim, squats for leg strength and endurance and burpees for high intensity efforts. Finally run because at the end of this very draining event you will have to find a way to keep moving adn ticking the legs over. This is a specific training day for the big event. every day has a purpose and i will try to inform you of the results you will get from participating in each day.

Tough Mudder W# 11 - February 3rd 2012

FUN DAY


Get down to your local playground.


1/ 
5 rounds for time


400m Sprints
1 minute back and forth on the monkey bars for as many grabs as possible
25 burpees

2/
25 push ups
50 jack knife
100 back extensions
200 squats
25 push ups

Tough Mudder W# 10 - 2nd February 2012

We should be building some good momentum now...Keep going!!

1/ Max effort squat ( Front Squat)

20, 16, 12, 8, 5, 3, 2, 1 - Give yourself a second go at a max if you miss and you really think you can nail it. If you were close but went too heavy take a little off and try again. If your body feels hammered take your 2 rep max, right it down and beat it next time

Build up to a max effort squat. To do this you should take part in an extensive warm up to get the body loose, amped up and ready to lift. Start out with something fairly light @ 20 reps and work you way down in reps as you increase the weight. So the weight gets heavier and the reps go down to 16, 12, 8, 5, 3, 2 and 1 if you feel really good. 

Beginners to lifting should really be looking at a 5 rep max. Pushing the body to a single heavy rep is to dangerous as the bodies structures are not used to dealing which such a high load. 

2/ Sled Drag

Body weight sled drag - 10 sets of 50m - If you cant chuck enough weight on make your drag up hill and let gravity play its part :) Finally if that is no good how about you get your partner or a good buddy to jump on your back and piggy back ride them up a hill 10 times.

Chuck on a weight belt and a strap and tie a heavy load to it. Depending on your body weight work up to a body weight sled drag or more for 50m and around 10 sets. This will tax your glutes and hamstrings and build them stronger for next squat day. Its also very therapeutic as there is no eccentric contraction so it should reduce your muscle soreness dramatically.

3/ Finish with Russian twists

5 sets of 30 reps - 15 each side

Grab a medicine ball and sit on the ground with good posture. holding the ball out in front rotate from side to side working on the entire midsection and your ability to produce rotational force and stamina.

Squat effectively

Comparing the Squat to the leg extension:
There are many reasons why the squat is a better exercise to add to your fitness program over the simple leg extension in the gym. The Squat is a compound exercise and is more functional because more joints are moving and controlling the movement. The Hip joint, Knee Joint and Ankle Joints are flexing and extending where in the Leg extension only the knee joint is active. When choosing exercises in your program compound exercises are better because they simulate regular activities. Sitting down in a chair or to the toilet is a very similar movement and also when walking, climbing stairs or even running we have the same 3 joints moving during these activities where as in the leg extension we rarely, if ever are required to perform such a movement. Because there are more joints moving in the squat we are required to develop strength and control and our stabilising muscles develop to improve balance as well os the obvious strength gains. Compound exercises also