Cardio Hiit Session Saturday 30th Jan 2021  1100hrs
Invite:  Meeting Room shared on WhatsApp
PLEASE TURN CAMERA OFF
Timing: Jim
Demo of Exercises:   John, Paddy & Lauren
Equipment Required:  Water, Towel, Foam roller, Box/chair/bench
 
Warm up Set: (x3)    Paddy
Arms in the air high knee running 30 secs
Roast the pig on a spit plank - one each direction (hold for 10 secs in each place)  (394) Reverse Plank - XFit Daily - YouTube
Full Plank - Left foot to right hand right foot to left hand  30 secs
30 secs Rest and repeat   
 
Main set:   
SET 1 x3     Paddy
Mountain Climber on the floor and fast    40 secs, rest 20 secs 
Bulgarian Split Squat 30 secs left, 30 secs right     rest 20 secs (352) How to Bulgarian Split Squat with Ashley Horner - YouTube
Side to side hops 40 secs, rest 20 secs (394) How to Do A SIDE TO SIDE HOP | Exercise Demonstration Video and Guide - YouTube
Jennis Jumping Lunge alternating legs 40 secs  (394) JENNIS JUMPING LUNGE - How can I make a Jennis Jumping Lunge easier? - YouTube
After 60 second break repeat
 
2 min break
SET 2 x3     Lead Lauren
Bear Crawl   40 secs, rest 20 secs   https://youtu.be/WMXbyYpZ9oY
Step ups on box/Chair   40 secs left, 40 secs right rest 20 secs
Elbow Plank Leg Lifts 40 secs, rest 20 secs (352) Fat Burn - Elbow Plank Leg Lifts for Killer Legs - YouTube
Box Toe Taps    40 secs
After 60 second break repeat
 
2 min break
 
Finisher x3  Lead Lauren
Full plank 20 secs  Half way 20 secs   Just off the floor 20 secs  (keep elbows close to side)
Full plank 10 secs  Half way 10 secs   Just off the floor 10 secs
Up and Down over bottle Up and Down    60 secs (no rest)   (stand up, squat to floor, hands to floor in between legs, chest down and to floor, stand up and over bottle)
Lateral Shuffle 90 secs
60 Second recovery repeat
 
Cool down:  Lead Lauren
5 minutes stretching and rolling.  Remember start stretching from the feet and work up i.e.., calves, hamstrings, quads, glutes, arms, shoulders.
 
 
 
Questions:  John.caird@gmail.com

Circuit Training Session Wed 27th Jan 2021  1815
Timing: John
Demo of Exercises:   Maria / Paddy
Equipment Required:  Water, Towel, Box/chair/bench
 
Warm up Set: (x3)    Demo by Maria
In and outs   30 secs
Plank shoulder taps  12 each side
Air Squat by 15 reps + 5 Squat jumps
30 secs Rest and repeat   
 
Main set:   
SET 1 x3     Demo by Paddy
Elevated Feet Mountain Climber – knee to opposite elbow 30 secs, rest 20 secs
Jennis Lunge Jump 30 secs,   rest 20 secs     (391) JENNIS JUMPING LUNGE - How can I make a Jennis Jumping Lunge easier? - YouTube
Inch Worm   30 secs       (352) How to Do an Inchworm | Abs Workout - YouTube
Bulgarian Split Squat 20 secs left, 20 secs right    (352) How to Bulgarian Split Squat with Ashley Horner - YouTube
After 60 second break repeat
 
2 min break
SET 2 x3     Demo Paddy
Box/Chair Step up  12 right leg, 12 left leg, rest 20 secs 
Dolphin Push up      for 30 secs, rest 20 secs    (352) Dolphin Push-up - YouTube
Elevated Feet Glute Bridge 30 secs     (352) Feet Elevated Glute Bridge - How To Do A Feet Elevated Glute Bridge - YouTube
High to low plank  30 secs  (352) High to Low Plank Exercise - YouTube
After 60 second break repeat
 
2 min break
SET 3 x3  Demo Paddy
Latteral Shuffle with touch for 45 secs (no rest)
Box /Chair Toe Taps 30 secs
Wall Squat hold    60 secs
60 Second recovery repeat
 
Cool down:
5 minutes stretching and rolling.  Remember start stretching from the feet and work up i.e.., calves, hamstrings, quads, glutes, arms, shoulders.
 
 
 
Questions:  mcaird@gmail.com

HIIT Session Thurs 28th Jan 2021  1930hrs
Zoom: Meeting Room previously shared through WhatsApp group(s)
​Please turn off your camera and stay on mute (?s through the chat facility please)
​Timing: Jim
Demo of Exercises:   John, Paddy & Lauren
Equipment Required:  mini-band, Water, Towel, Foam roller/bottle, Box/chair/bench
 
Warm up Set: (x3)    Demo by JC
In & Outs 30 secs   (with mini band if you have one)
Full Plank move the bottle/foam roller 12  (with mini band)
Single leg Romanian deadlift   8 left  8 right
30 secs Rest and repeat   
 
Main sets:      Complete Each Exercise twice before moving on to the next exercise.  40 seconds on and 20 seconds rest

Round 1    Demo and Lead Paddy
Hop x 6, Tuck jump                    (Advanced hop x 3, Tuck jump)
Air Squat   (Advanced with band)
High to low plank
Reverse Lunge left leg front       Advanced Jennis lunge jump  (391) JENNIS JUMPING LUNGE - How can I make a Jennis Jumping Lunge easier? - YouTube
Reverse Lunge right leg front       Advanced Jennis lunge jump
Dolphin Press-up    (352) Dolphin Push-up - YouTube
Lateral Shuffles and touch floor

2 min break with Lauren doing demo of exercises

Round 2   Demo and Lead Lauren
Box/Chair/Step Jump        (if not safe to jump, do alternating leg lunges or Jump lunges)
Dips on chair/Box
Hollow Rock     (372) How to Do a Hollow Rock Exercise | Abs Workout - YouTube
Step ups on box/Chair left leg on box
Step ups on box/chair right leg on box
Downward facing dog to full plank   (advanced to push up) (352) Downward Facing Dog Pose to Push Ups - YouTube
Bear Crawl forward & back 40 secs  https://youtu.be/WMXbyYpZ9oY
 
2 min break with Lauren doing demo of exercises
 
Finisher    Lead Paddy
Burpee for 30 secs (no rest)  https://youtu.be/tJrdJBWBu08
Supine leg raise  45 secs(no rest)  (352) Supine Leg Raise - YouTube
Lateral Shuffle 60 secs (no rest)
Wall Squat Sit 120 secs
60 Second recovery repeat
 
Cool down:  Lead Lauren
5 minutes stretching and rolling.  Remember start stretching from the feet and work up i.e.., calves, hamstrings, quads, glutes, arms, shoulders.
 
 
 
Questions:  John.caird@gmail.com

Circuit Training Session Tues 26th Jan 2021  1930hrs
Invite on WhatsApp

​
Timing: Jim
Demo of Exercises:   John, Paddy & Lauren
Equipment Required:  Water, Towel, Foam roller, Box/chair/bench
 
Warm up Set: (x3)    Demo by JC
Run on the spot 30 secs
Plank shoulder Taps  12 each shoulder
Squat by 15 reps + 5 jumps
30 secs Rest and repeat   
 
Main set:   
SET 1 x3     Lead Paddy
Mountain Climber knee to opposite elbow    40 secs, rest 20 secs  (Progression= Elevated Feet)
Bulgarian Split Squat 30 secs left, 30 secs right     rest 20 secs
Press-Up on Knees/Press-up 40 secs, rest 20 secs (If reach failure hold in high Plank)
Reverse Lunge alternating legs 40 secs, rest 20 secs
After 60 second break repeat
 
2 min break with Lauren doing demo of exercises
SET 2 x3     Lead Lauren
Inchworm toes to extended plank  for 40 secs, rest 20 secs   (Progression= Stand up each time)
Side Plank (straight leg) for 30 secs left, 30 secs right rest 20 secs  (progression = active Hip raise and lower)
Step ups on box/Chair   40 secs left, 40 secs right rest 20 secs
Jenniss Jumping Lunge alternating sides 40 secs  
After 60 second break repeat
 
2 min break with Lauren doing demo of exercises
 
SET 3 x3  Lead Paddy
Box Toe Taps for 30 secs (no rest)
Dead bug 45 secs (no rest)
Lateral Shuffle 60 secs (no rest)
Wall Squat Sit 90 secs
60 Second recovery repeat
 
Cool down:  Lead Lauren
5 minutes stretching and rolling.  Remember start stretching from the feet and work up i.e.., calves, hamstrings, quads, glutes, arms, shoulders.
 
 
 
Questions:  John.caird@gmail.com

Circuit Training Session Sat 23rd Jan 2021   11:00
Timing: Jim
​Invite: On WhatsApp group
Demo of Exercises:   John, Paddy & Lauren
Equipment Required:  Water, Towel, Foam roller, Box/chair/bench
 
Warm up Set: (x3)    Demo by JC
Run on the spot 30 secs
High to low Plank 30 secs
Squat by 15 reps + 5 jumps
30 secs Rest and repeat   
 
Main set:   
SET 1 x3     Lead Paddy
Elevated Feet Mountain Climbers    40 secs, rest 20 secs
Bulgarian Split Squat 40 secs left, 40 secs left     rest 20 secs
Push up / Push up on knees   40 secs, rest 20 secs
Clock Lunge 40 secs, rest 20 secs
After 60 second break repeat
 
2 min break with Lauren doing demo of exercises
SET 2 x3     Lead Lauren
Downward Facing Dog to Push up      for 40 secs, rest 20 secs
Side Plank with Hip raise (straight leg) for 30 secs left, 30 secs right rest 20 secs
Lunge Jump (alternating & continuous) for 40 secs
Hollow rock for 40 secs
After 60 second break repeat
 
2 min break with Lauren doing demo of exercises
 
SET 3 x3  Lead Paddy
Plank Ski Hop for 30 secs (no rest)
Pass the foam roller for 45 secs (no rest)
Lateral Shuffle 60 secs (no rest)
Wall Squat Sit 90 secs
60 Second recovery repeat
 
Cool down:  Lead Lauren
5 minutes stretching and rolling.  Remember start stretching from the feet and work up i.e.., calves, hamstrings, quads, glutes, arms, shoulders.
 
 
 
Questions:  John.caird@gmail.com

​Circuit Training Session Thurs 21st Jan 2021 1930hrs

Hi all, please see link to Hollow Rock exercise and look at same prior to session.

Zoom Invite sent to WhatsApp group
Timing: Jim
Demo of Exercises:   John, Paddy
Equipment Required:  mini-band, Water, Towel, exercise mat, Box/chair/bench, foam roller/bottle
 
Warm up Set: (x3)    Lead John
Band lateral step outs 30 secs
Band squat by 15     Band Squat jump 5
Band plank shoulder taps 12 each side (slow)
30 secs Rest and repeat   
 
90 secs break between sets
 
Main set:      Complete Each Exercise twice before moving on to the next exercise.  40 seconds on and 20 seconds rest
Round 1    Demo and Lead Paddy
Elevated feet mountain climber (opposite knee to opposite elbow)
Air Squat
High to low plank
Bulgarian split squat right leg on box
Bulgarian split squat left leg on box
Full Plank Shoulder Taps
Lateral Shuffles and touch floor
 
2 min break between sets
 
Round 2   Demo and Lead Paddy
Box toe taps
Hollow Rock     (372) How to Do a Hollow Rock Exercise | Abs Workout - YouTube
Downward Facing Dog to push up
Core boat crunch
Single leg squat to box/chair left leg
Single leg squat to box/chair left leg
Hop hop hop hop tuck
 
2 min break between sets
 
Abs Finisher & cool down:  Demo and lead John
Wall Squat -  90 secs
Plank – 60 secs
High plank – 30 secs
30 secs rest and repeat * 3
 
5 minutes stretching and rolling.  Remember start stretching from the feet and work up i.e.., calves, hamstrings, quads, glutes, arms, shoulders.
 
 
 
 
Questions:  John.caird@gmail.com

Circuit Training Session 19th Jan 2021 1930hrs
Zoom invite will be sent through WhatsApp group 
Timing: Jim
Demo of Exercises:   John, Paddy & Lauren
Equipment Required:  mini-band, Water, Towel, exercise mat, Box/chair/bench, foam roller/bottle
 
Warm up Set: (x3)    Demo by John
Band lateral step outs 30 secs
Band squat by 15     Band Squat jump 5
Band Wideouts 30 secs
Band plank shoulder taps 12 each side (slow)
30 secs Rest and repeat   
 
90 secs break between sets
 
Complete Each Exercise TWICE before moving on to the next exercise.  40 seconds on and 20 seconds rest
Round 1    Demo and Lead Paddy
Elevated feet mountain climber (opposite knee to opposite elbow)
Air Squat
Pass the foam roller
Box/Chair Step ups right leg
Box/Chair Step ups left leg
Full Plank Shoulder Taps
Lateral Shuffles and touch floor
 
2 min 30 secs break between sets
 
Round 2   Demo and Lead Lauren
Box toe taps
Dead bug
Elevated leg glute bridge
Dips on chair/box  
Core boat crunch
Downward facing dog to push up
Plank ski hops
 
2 min 30 secs break between sets
 
Abs Finisher & cool down:  Demo and lead Lauren
Plank – 90 secs
High plank – 30 secs
Slow Bicycle crunch with elbow to opposite knee – 30 secs
Supine leg raises -  30 secs
5 minutes stretching and rolling.  Remember start stretching from the feet and work up i.e.., calves, hamstrings, quads, glutes, arms, shoulders.
 
 
 
 
Questions:  John.caird@gmail.com

Hi all

I keep getting asked "what should I be doing?" and informed by athletes that they want to do more.

To answer this for all I want to reflect with you on what we have done together as a group this season.  

Since September we have worked through a number of phases of training:  
General Physical Preparation
Acceleration and Extensive Tempo
Acceleration, max velocity and Intensive Tempo
Acceleration, max velocity and speed endurance

We have had 4 training blocks of 3 weeks on plus 1 recovery week.  Normally we would now enter Pre-competition phase where we would focus on training specific to your race requirements.  This phase and competition phase are hard on the central nervous system and your body and therefore we can not stay in these phases for a long period of time; you would simply burn out and not be able to produce your best performances when required.

You are all in a great position at the moment.  We are now training on the basis that there will be competition in April - Schools.   There is only one athlete currently seeing a physio.   Until the end of January I want you to do the three circuits sessions and 2 running sessions only.  We want to use the lockdown to put ourselves in the best possible position to get great results once competition re-commences.  I know it is hard but MORE IS NOT BETTER; we talk about training smart on the track - Lets do it. 

Please do your run on the best surface you can find and be careful not to do much fast on the roads/paths.  Do the warm up as we always do with mobility, bands, accelerations etc.
For Sprint group:
Running session 1:  200s @ 70% by 8 with 3 mins rest.     We are doing the same 200s we did on Sundays through October.  IF your time is 32 secs , simply run for 32 secs at 70% with 3 mins rest by 8.
Running session 2:  Please do on astro turf, track, v good forest path (UCD) etc.
After full warm up and accelerations.
3 point to : 20mtrs   4 mins   30 mtrs  4 mins   30mtrs    4 mins  40 mtrs  4 mins  40 mtrs 4 mins   50mtrs   6 mins  50 mtrs 

For Middle Distance group:  (you get an extra Run as your long slow run is a recovery run)
Running session 1:  400s @ 70% by 4 with 90 secs rest  and 4mins between sets.  Do 3 sets.     Work out your 70% 400mtr time and run for that time at 70%.
Running session 2:  Your long slow run.  Depending on your current level run for 30/45/60 mins at a pace which you could hold a conversation at.
Running session 3:  Threshold pace mile repeats * 3
3 * 1mile at Threshold pace with 3 mins rest between
Mile PB 5:20   Threshold Pace = 6.20    
Mile PB 5.00    Threshold Pace = 5.59   
Mile PB 4.45    Threshold pace = 5.40
Mile PB  4.30    Threshold pace = 5.24
Mile PB  4.15    Threshold pace = 5.09

Lets all train smart and please post any questions on the comments here or on the group WhatsApp.

Best
​John

​Circuit Training Session 16th Jan 2021 1100hrs
Timing: Jim
Demo of Exercises:   John, Paddy & Lauren
Equipment Required:  mini-band, Water, Towel, exercise mat, Box/chair/bench
 
Warm up Set: (x3)    Demo by John
Band lateral step outs 30 secs
Band squat by 15     Band Squat jump 5
Band Wideouts 30 secs
Band plank shoulder taps 12 each side (slow)
30 secs Rest and repeat   
 
90 secs break between sets
 
Main set:   
SET 1 x3     Demo and Lead Paddy
Elevated feet mountain climber (opposite knee to opposite elbow) 30 secs , rest 20 secs 
Bulgarian Split Squat 25 secs left, 25 secs right    rest 20 secs
Box/Chair Step ups  15 right leg, 15 left leg      rest 20 secs
Dolphin push up 30 secs
After 60 second break repeat
 
90 secs break between sets
 
SET 2 x3     Demo and Lead Lauren
Lateral Shuffles and touch floor for 60 secs, rest 20 secs
Single leg glute bridge      12 right leg, 12 left leg,   rest 20 secs
Single leg Romanian Dead lift    10 right leg  10 left leg      rest 20 secs
Dips on chair/box   30 secs
After 60 second break repeat
 
90 secs break between sets
 
SET 3 x3   Demo and Lead Paddy
Burpee     10
Box toe taps    45 secs
Plank Ski Hops 45 secs
60 Second recovery repeat
 
Cool down:  Demo and lead Lauren
5 minutes stretching and rolling.  Remember start stretching from the feet and work up i.e.., calves, hamstrings, quads, glutes, arms, shoulders.
 
 
 
 
Questions:  John.caird@gmail.com

Circuit Training Session 14th Jan 2021 1930
Zoom invite on WhatsApp
​
Timing: Jim
Demo of Exercises:   John, Paddy & Lauren
Equipment Required:  mini-band, Water, Towel, exercise mat, foam roller/bottle, Box/chair/bench
 
Warm up Set: (x3)    Demo by John
Band lateral step outs 30 secs
Band high to low plank   30 secs
Band squat by 10     Band Squat jump 5
Band plank shoulder taps 10 each side (slow)
30 secs Rest and repeat   
 
90 secs break between sets
 
Main set:   
SET 1 x3     Demo and Lead Paddy
Lateral Shuffles and touch floor for 60 secs, rest 20 secs
Elevated Push up (if you reach failure hold full plank) 30 secs, rest 20 secs
Pass the foam roller/bottle     30 secs   rest 20 secs
Bulgarian Split Squat 25 secs left, 25 secs right
After 60 second break repeat
 
90 secs break between sets
 
SET 2 x3     Demo and Lead Lauren
Mountain Climbers for 60 secs, rest 20 secs
Core Boat Crunch for 30 secs, rest 20 secs (hollow rock if can’t do)
Side Plank with leg raise         20 secs left side, 20 secs right side, rest 20 secs
Dead Bug                          for 40 secs
After 60 second break repeat
 
90 secs break between sets
 
SET 3 x3   Demo and Lead Paddy
Small Hop, small hop, small hop, Tuck jump   45 secs (no rest)
Walkdowns and shoulder tap    45 secs
Wall sit for 90 secs
60 Second recovery repeat
 
Cool down:  Demo and lead Lauren
5 minutes stretching and rolling.  Remember start stretching from the feet and work up i.e.., calves, hamstrings, quads, glutes, arms, shoulders.
 
 
 
 
Questions:  John.caird@gmail.com