Strength – Slow Max Out…….& How To Bolt On a Swim To Another Workout

Hola everybody.  Today your workouts revolve around two very different concepts.  The first workout is a slow burn max strength set on machines in the gym.  This workout is designed to get your muscles to hit maximum fatigue and then fail.  This is why it’s on machines, to keep things safe.  The second is a swimming workout!! Whoa, i know, we haven’t done one of these for a while.  It’s a good intermediate workout or the reason we’ve created it, as a additional add-on to an existing cardio workout.

 

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Slow Max Out:

Like we’ve said above, this workout is going to get you to hit maximum muscle utilisation and then, ideally, failure.  We achieve this on machines for two of the three muscle groups to ensure that your technique stays true and the moves are safe.  Each set is designed to be achieved with the heaviest weight you are confident with.  That’s key there, don’t let ego get in the way here – work your way up through weights, understand where your capabilities are.  The good thing about this, you’ll get to do this workout several times as you discover where those loads are.

Bolt-on Swim:

This workout is designed to be added to an existing cardiovascular workout to promote multi-discipline endurance and transitional ability.  In other words, we envisage you going for a run, or a ride, or even a prior gym session and then hitting the pool whilst the body is still in work mode.  This is going to force your body to adapt, to utilise muscles that are currently geared for another activity and to get you transition into swimming.  As another training usage – if you’re on your journey to becoming a stronger swimming, this may serve quite well as a workout on it’s own.

Keep your training varied – the more variation you can expose the body to (within the parameters of what you want to achieve), the better your overall fitness ability will be.

Cheers Gang.

 

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Glute Boot and Chronic Core Workouts

Every Single Week – New Workouts.  Two of them in fact.  Why not take a look at what we do?
Sometimes the staples are the best.  You can get as complicated as you like, but if you don’t have strong fundamentals, you’re going to run into problems.  Every now and then, it’s good to drop back and make sure those fundamental basics are still strong and controlled.  With that in mind the two programs this week are Glute based and Core based workouts.
 
Who doesn’t like a good booty bashing?  Lol – you know how we mean that.  But this is more of a practical workout that promotes toning of the glutes with functional move-sets that serve in everyday actions.  We have to keep it Assume Its Possible Functional Style after all.  But we think you’ll find a suitable burn here to keep those buns cooking.
 
Core work is very often confused with term “abs”.  Abs (abdominal muscles) are but one part of your core system.  We’re going to take on the entire core!  Front, back, sides and internal – the whole setup requires strengthening to efficiently operate.  What’s the point of having super strong abs if they can’t do anything practical without support from your lower back?  Peh.  The whole schebang is what we’re after – and Chronic Core is our answer to that.
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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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Cycling & Boxing – Two Cardiovascular Challenge Workouts

Cycling and Boxing – what on earth do they have in common?  Cardio.  Two of the highest cardiovascular demanding sports, they can be very effective in being a cross-training platform for you!
It’s being uploaded to the Workout Library Platform at 9am AEST for our Patreon Crews.
Why not check us out?

Let’s Talk Boxing First Up:

You see heaps of people at the gym dancing around bags and throwing hits for ages.  Don’t get me wrong – this is a great thing to implement, hitting things hard and often is the fundamental of the sport…BUT…..its not a fabulous way to train up your pure oxygen usage.  When you see big men in the boxing ring go for 5 rounds, they stop dancing…the punches come out rarely…they’re wrecked.  Our workout will get you throwing down and combining it with some good, hard cardio – and then we’ll see if you can STILL throw down.  Up for it?

 

Cycle Power:

Cycling in the gym is usally a black and white element.  People love it or hate it.  If you love it – sweet, keep hitting it up and give this workout a try for some variety. If you hate it, you need to have a look through this, becausef rather than being a pure cycling workout – it’s most definitely a HIIT style workout with primary cycling elements.  We’ve broken those elements up frequently, so that you’re never on the bike for more than 5 mins, and usually much less.  You will be working at maximum intensity when on the bike though so push it hard and then engage the brain in the alternating leg burner sections – and you legs WILL BURN!
Cheers – Pete.
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Super Set Sweetness

Our Online Crew have just received their two online workouts for the week.

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Standard type workouts for us this week. One absolute burner of a cardio sprint – “OPEN YOUR LUNGS” – where you’ll do just that…and the rest.  Go hard – go strong…..try and active recovery as much as you can whilst transitioning between elements.  The elements themselves are going to hit hard.

The second one is a strength based superset workout.  Suprrsetting is alternating between two exercises, so that whilst one group is resting – the other is going hard.  This keep ours body temperature at peak form and more importantly, activates

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