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.