New gear arrives, Holiday training, Fun run training and video link

Hi and welcome to another week,

Great week of sessions last week.  It wasn’t exactly intentional, but somehow it turned into ‘abs week’ – by the time we got to the 9-minute abs rotation during Friday’s circuit my mid-section was completely fried!  On second thought, it was a great week of sessions in retrospect, but sometimes during the classes I was certainly joining the chorus of abuse aimed at the trainers.

Massive update this week – it includes a holiday training program, 5-week training programs for both the 4.5km and 14km ‘Run for a Reason’ events on May 22nd and a really inspiring video link…so I will get straight too it!

Gym Update #1

New gear, new gear.  The new gloves have arrived, the new cardio gear has arrived…exciting stuff.

  • I hope those of you who don’t yet have your own gloves – remember, you receive a free pair with a 12-month membership – do appreciate the new ‘club’ gloves we have purchased…One way for you to ensure that they keep smelling as sweetly in the future as they do now is to wear a pair of hand-wraps underneath.  That way, you will sweat on your wraps and not in the gloves!  And remember, whilst having the new gloves is great, the ‘old’ gloves looked just as good as the new ones once upon a time…it is up to all of us to try and look after them.
  • The new cardio equipment is just fantastic.  I am still feeling the pain from 20-minutes spent on the Summit Trainer on Friday…fantastic.  I am really looking forward to adding both of these new machines to my regular cardio rotation to keep the body guessing about what is coming next.

School Holidays

The opening hours bit has been ‘done to death’ the last few weeks…if you are uncertain about the hours/days we are open, please just check last week’s blog (http://round1fitness.com.au/more-new-equipment-and-fun-runs) or the signs posted in the gym.

This week, I wanted to mention that just because you are away from the gym, doesn’t mean you cant keep up some form of training…below is a week long program which needs access to a skipping rope (or bike, or any form of ‘cardio’ – and yes, running will suffice!) and either a set of dumbbells or a barbell.  The numbers on the ‘right’ are how many repetitions you should complete of each exercise.

Day 1
20 Minutes Cardio
Barbell Circuit 1 – 3 Rotations
Clean and Press 20
Bench 20
Upright Row 20
Bentover row 20
Bicep Curl 20
Squat 20
Day 3
20 Minutes Cardio
Barbell Circuit #2 – 3 Rotations
Romanian Deadlifts 25
Bent Over Rows 25
Clean and Press 25
Front Squats 25
Military Presses 25
20 Lunges, each leg, with barbell on back 25
Day 5
20 Minutes Cardio
Barbell Circuit #3 – 5 Rotations
Squats 10
Military Press 10
Bentover row 10
Lunges 10
Mountain climbers 40 Each Side
Day 7
20 Minutes Cardio
Barbell Circuit #4 – 5 Rotations
Bicep Curls 10
Bentover Rows 20
Squats 20
Military Press 20
Lunges 10 Each Side
Squats 20
Push up (Hands on the Bar) MAX

Please see me if you have any questions at all – and don’t forget that the daily core program (http://round1fitness.com.au/daily-core-program-hitting-the-floor-to-ceiling-ball) is another great way to keep some training program when you are away from the gym.

Call to Arms – Fun Runners!

As mentioned last week, the HBF ‘Run for a Reason’ (http://hbfrun.com.au/) is just over a month away (May 22nd) and you DO have time to prepare for either the 4.5km or 14km events – even if you haven’t been doing much running at all.  Please find below a couple of training programs (one for each event) that will be tough to get through but will also provide you with a real challenge and your training with a real boost.

For all of you people out there doing three (3) or more sessions per week, you ARE capable of getting through the 14km training program – in fact, the hardest part will be the first week or so as your body gets used to the rhythm of running – but you can do it and completing the event would be a great achievement.

4.5km Run 14 km Run
Week 1 Day 1 20 minute run/walk – easy pace 30 minute run/walk – steady pace
Day 2 25 minute run/walk – easy pace 15 x 100m – 1:30 intervals
Day 3 20 minute run:  20 sec fartlek

  • 5 minute warmup
  • 20 minutes: 20:40 seconds hard/easy split
  • 5 minutes cool down
30 minute run:  20 sec fartlek

  • 5 minute warmup
  • 20 minutes: 20:40 seconds hard/easy split
  • 5 minutes cool down
Day 4 20 Minute run – steady pace 40 minute run – steady pace
Week 2 Day 1 30 minute easy walk/run 30 minute run – easy pace
Day 2 10 x 100m – 2:30 intervals 10 x 200m – 2 minute intervals
Day 3 30 minute run:  30 sec fartlek

  • 5 minute warmup
  • 10 minutes: 30:30 seconds hard/easy split

5 minutes cool down

30 minute run:  30 sec fartlek

  • 5 minute warmup
  • 20 minutes: 30:30 seconds hard/easy split
  • 5 minutes cool down
Day 4 25 minute run – steady pace 50 minute run – steady pace
Week 3 Day 1 30 minute easy walk/run 30 minute run – easy pace
Day 2 10 x 100m runs – 2 minute intervals 10 x 300m – 2:30 minute intervals
Day 3 20 minute run:  40 sec fartlek

  • 5 minute warmup
  • 10 minutes: 40:20 seconds hard/easy split

5 minutes cool down

30 minute: 40 sec fartlek

  • 5 minute warmup
  • 20 minutes: 40:20 seconds hard/easy split

5 minutes cool down

Day 4 30 minute run – steady pace 60 minute run – steady pace
Week 4 Day 1 40 minute easy walk/run 40 minute run – Easy pace
Day 2 10 x 200m – 2:30 minute intervals 10 x 400m – 2:30 min intervals
Day 3 25 minute: 30 sec fartlek

  • 5 minute warmup
  • 15 minutes: 40:20 seconds hard/easy split
  • 10 minutes cool down
40 minute: 40 sec fartlek

  • 5 minute warmup
  • 25 minutes: 40:20 seconds hard/easy split
  • 10 minutes cool down
Day 4 30 minute run – steady pace 70 minute run – steady pace
Week 5 Day 1 3km run – Race Pace 40 minute run – easy pace
Day 2 6 x 400m – 3 minute intervals Rest
Day 3 Rest Steady 3km Run
Day 4 Race Day Race Day

Remember to let me know if you are entering and I will provide you with a singlet to run in as well as a few contacts in case you want someone to run with on the day.

Member Profiles

Thanks for everyone who has completed a Member Profile so far.  As mentioned last week, I am really looking forward to getting the info up on the website – it really will be a great new source of tips and advice (and humour).  One thing that will add a lot to the profiles though is a photo – it really personalises the information – so I will be chasing up a few of you this week…

Link of the week

Want the inspiration to train hard and watch your diet over the break?  Have a look at this!  http://www.youtube.com/watch?v=ZtMm0swu5i8&feature=related

Anyway, that is it from me for another week.

See you in the gym!

Michael.