Timed Cardio – Can You Move Under Pressure?

So, you reckon you can cardio?

Grin.  Really?  I’m not talking long distance time, i’m talking 25 and 30 min bursts of flat out effort.  Still reckon you’ve got the goods?  Let’s see:

Let’s talk about the GROSS one: UPCHUCK CITY:

Yeah it’s got this name for a reason.  You have 30 mins to try and get this bad boy finished….it can definitely be done, absolutely – but it’s tough mentally.  It means you need to keep moving the whole way.  Not neccessarily especially fast, but when a fair chunk of this is UPHILL – continuing to move is a tough ask.  You haven’t had to breath until you try and chain Assault Bikes and Uphill running together.  Hello Lungs.

Our Slightly Shorter – SHOCK WAVE.

Much faster and with NO uphill running.  5 rounds, with your choice of run or ride and then straight into a body strength sequence.  The cool thing about body strength, is that there is typically zero isolation.  Whatever the primary muscle focus is, the rest of the body is being used as a support mechanism – which means all the muscles are being used, which means oxygen is being used, which you don’t have because you’ve just spent it all on the cardio….nasty right?  We like it.  Can you get this one done in 25mins?

You’re up for a challenge right?  Pete.

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November Free Workouts – Cardio HIIT’s

Two very different workouts today.

The similarity they share is they are both very cardiovascular.  Something that we see less and less people train nowadays 😉

Torsion:

One that the Crossfitters and HIIT athletes will like.  You have two moves – you do them one after the other, as fast as you can – for 10 rounds.  Super simple – Super hard.  This is one of those workouts where you are just burying yourself in the hurt locker for 20-30 minutes and seeing what comes out the other side.  One that often teaches you a lot about your physical fitness and mental willpower.  It’s as hard as you want to make it – how fast can you be?

Metronome:

Lots of people find treadmill running boring… To which we say “You’re not doing it right then!” Get creative.  In fact, we’ll do it for you.  Also – most people run flat groung….great – good start – but you will be surprised how good hills are for you.  In fact – try running on the flat after you’ve been running hills.  You’ll never whinge about flat running again!  Feels so good.  You’ve got multiple rounds of changing distances, and changing elevations.. Each round should be betweeen 4-6 mins (depending on how fast you run) so there’s some mental discipline in there to just keep going.  Suck it up – its only 30 mins-ish of work time.

 

Give it heaps gang – why the hell not?

Pete.

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One Piece Workouts – Barbell and BattleRopes

Workouts release 2 workouts to our online squad every week on Wednesday 9am:
There’s a saying that sometimes simple is better.  The problem is that sometimes simple can be…..boring.  Your two workouts this week revolve around using only a single piece of equipment, but we’ve put them in move sequences that mean you get a full body workout and aren’t doing the same thing OVER and Over.
 
Barbell – Probably the most recognisable piece of gym equipment out there.  So many people are unsure of the safe ways to to utilise a bar outside of the basic curls and squats.  We’ve put together a block circuit program to get all the major and quite a few minor muscles primed.  It’s based on a low weight, high rep theory so you’re going to burn some calories with this one as well.  As you become more confident with the moves, increase your weight whilst staying within your personal capabilities.
 
Battleropes – An apparatus that is one of the poster-children for Functional Fitness.  It’s an apparatus that uses your entire body to act as a support for whatever exercise you’re undertaking.  I.e – all the forces your are imparting on the ropes, are also required to be controlled through your body – Newton’s laws of equal and opposite forces (#physicsisawesome).  There’s the basics here as well as some that are going to take a few practice goes, grin.  Take your time with some of these and get a feel for how to utilise the rope’s momentum.  You may have to increase or decrease the tension on the rope to get it to behave how you want it to as well.  Experimentation is key – and it’s what keeps things interesting.
 
Hope you enjoy team – we had some fun putting these together, the battleropes one in particular.
Have a squiz at what we do each week at:
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Weekly Workouts for the Online Team – Wed at 9am, coming in:
Two really icky type workouts that I love to push through on a challenge day.  Centering around learning to run uphill – everyone’s favourite style of running hey? – and getting your muscle fibres to adapt between training elements.
 
Uphill running is very very different to flat running.  The style is changed, you need to get heels down and use your bum more, otherwise your calf muscles are going to lock up and blow out faster than you can say “my lungs aren’t working anymore!!”.  And you won’t be able to say that, because your lungs won’t be working anymore 🙂  3 Rounds of varying hill steepness on a treadmill – it will test your lungs, your legs and your willpower.  Our greatest tip?  Don’t stop.  Change the speed as required definitely….manage you pace. Stopping on the other hand is acknowledging mentally that you have tapped out….and maybe you need to…..but usually, its because you WANT to, not because you need to….slow it down, walk, but don’t stop!
 
The Transitional Training is another aspect of training, particularly in multi-sports that doesn’t oft get practiced by newcomers, for the simple reason that it can be remarkably unpleasant.  Feeling muscles stiff, changing breathing patterns – this all takes several minutes to change over and its not a walk in the park.  It definitely gets quicker, and it’s definitely worth practicing, as experiencing it all for the first time on race day is a fabulous recipe to hit all sorts of walls.  Get some experience under the belt beforehand hey?
Come Take A Look At:
Enjoy that Hill Run – It’s an absolute banger supreme….lol
Pete.
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Fiona’s MTN Bike Charge – A Story Of Sport Passion

Today we’d like to introduce you to a client and friend of ours, Fiona.  Fiona is one of the quietest and humblest achievers I think I’ve met and it so turns out she has a love for adrenaline like no-one else with her passion for competitive downhill mountain biking.  A competitor in this years’ Queensland Gravity Enduro series – Fiona has been achieving amazing results on the track – and with the amount of hard work she puts in, it’s not too difficult to see why.

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So What’s She Actually Doing?

In a nutshell?  Downhill Mtn Biking, but done in the following way (I’ve read up on the series and spoken with Fiona on this, but if I get the details wrong here, it’s entirely my own mistake):

Each event is a series of downhill tracks that must be undertaken, the catch however, is that the riders must then ride (or walk/push/climb), their bikes to the point of start for the next downhill section.  So the race is not merely a series of timed downhills, but also a matter of endurance, strength and cardiovascular fitness as the riders need to traverse to the next section start point.   Which may be uphill…….a LONG way uphill.  I don’t think I need to tell you that being physically and mentally fatigued, and THEN going hell for leather downhill is a challenging prospect.  And there are some serious schenanigans at play here – check this airtime of Fiona……you need some serious speed to be pulling this off.

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So…..Much….Brass…..Fiona In Flight

 

Apart From The Obvious Why Is It So Impressive?

Fiona is in her 40’s and has the mental and physical toughness of someone in their 20’s.  With mid-20’s considered to be the prime time for high adrenaline sports, what Fiona is achieving and doing with ease is absolutely remarkable.  Talking to her about it, the first thing she’ll say is that she’s doing nothing special, after all she’s had a BMX history and has ridden bikes her whole life.  As an Athlete Coach and someone who also gets their thrills from high octane – I beg to differ.  In fact – the photo above….I’d much rather skydive 50 times, than take this jump on at the speed she does.  And this is one obstacle on one track on one event day.  Nerves…of…steel.  And this year she has

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One of many Podiums this year

routinely been on the podium!!!  And has multiple sponsorships in support of her charge, justifying her ability on the track.

I shouldn’t be surprised really.  When she’s not flying through trees, working full time and practicing the courses – she comes and trains with the Assume Its Possible TRITAN squad.  I’m not going to lie when I say she gives it her absolute all as well.  Just finished a 12hr night shift?  Raced the day before?  No worries….turns up, smiles and the ridiculousness of the workout challenge that I’ve come up with on a full sleep and recovery….and jumps in! To describe Fiona as dedicated would be – understatement.

An Athlete Following Her Passions:

The thing is – I had no idea that Fiona did all this until very recently.  I knew she rode bikes.  I knew she did mountain biking.  But at the competitive level she’s at – and frankly through the craziness of some of the courses….I had zero inkling…She just does it because she loves the sport. She’s a huge advocate for biking in general, but I’ve only found out through general conversations and some background digging, that she is the athlete she is….and yes Fiona – you are, accept it please :).  Today’s post is about Fiona and her passion.  A showcase that someone can train rigorously, put hours upon hours of effort and background work in – and achieve quietly for the love of the Sport.

Find the passion in what you do.  Love your training, lifestyle and efforts.  The end result is not necessarily important – but rather the enjoyment had in the process.  Fiona – you such a humble achiever, and today we’d just like to train our little spotlight on you.

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Cheers To You Fiona – Following Your Passion

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