In Conversation with Eugene O'Neill
Meet one of Crusaders recent heroes Eugene O'Neill... A junior and senior international, a track specialist in the 1500m and the Steeplechase National Senior Champion. Eugene allied a very successful athletics career whilst pursuing an equally successful career off the track. Listen in to his fascinating story along with tales and insights into the world of athletics.
 
Keep the night of Thursday March 4th free for this event will commence after circuits from 8pm. To join this event, contact   crusaderscoaching@gmail.com for the Zoom link. And if you have any questions for Eugene, please email them to the same address before Thursday.

PLEASE NOTE THAT THIS IS THE SAME ZOOM MEETING ROOM AS CIRCUITS AND WILL BE ON IMMEDIATELY POST CIRCUITS THIS THURSDAY.  Thursday circuits will start at 1900 hrs to allow for this event.

Cardio Hiit Session Saturday 27th Feb 2021  1100hrs
Invite: Zoom Meeting Room shared on WhatsApp
PLEASE TURN CAMERA OFF
 
Equipment Required:  Water, Towel, mini-band, Foam roller, Box/chair/bench
 
Warm up Set:     
Running on the spot 30 secs
Full plank shoulder tap 12 each shoulder
Groiners  8 to left hand 8 to right hand
Hip Flexor Stretch
Squat & move : Forward / Back/ Left/ Right
Hamstring Sweep
Single leg RDL  8 right 8 Left
 
 
Main set:
SET 1:  Roxanne:   Hold a Full Plank. Every time you hear “Roxanne”, do a push-up. Every time you hear “Put On The Red Light”, do a half burpee.    (If you want you can switch press up for active plank)
   
SET 2 x3     Tabata  45 secs between sets

1. Double Mountain Climbers  (430) DOUBLE MOUNTAIN CLIMBERS - YouTube
2. Double Mountain Climbers  (430) DOUBLE MOUNTAIN CLIMBERS - YouTube
3. Step ups on box/Chair left leg
4. Step ups on box/chair right leg
5. Elevated Glute Bridge  (352) Feet Elevated Glute Bridge - How To Do A Feet Elevated Glute Bridge - YouTube
6. Elevated Glute Bridge  (352) Feet Elevated Glute Bridge - How To Do A Feet Elevated Glute Bridge - YouTube
7. Box jump (Tuck Jump)    40 secs  (352) How to Do a Box Jump | Boot Camp Workout - YouTube
8. Box jump (Tuck Jump)    40 secs  (352) How to Do a Box Jump | Boot Camp Workout - YouTube

 
2 min break
 
SET 3 x 3     Tabata  45 secs between sets

1. Lateral Shuffle with touch
2. Lateral Shuffle with touch
3. Tricep Dip on chair/Box
4. Tricep Dip on chair/Box
5. Knee Grab Sit ups   (398) Fit n feminine - knee grab sit ups - YouTube
6. Knee Grab Sit ups   (398) Fit n feminine - knee grab sit ups - YouTube
7. Bear Crawl   40 secs  https://youtu.be/WMXbyYpZ9oY
8. Bear Crawl   40 secs  https://youtu.be/WMXbyYpZ9oY

 
2 min break
 
Finisher
Moby - Flower:   Leg Raises   (430) How to Do a Leg Raise | Ab Workout - YouTube
“Bring Sally Up”    Legs Up
“Bring Sally Down”   Legs to down position
 
 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:  John.caird@gmail.com

​Cardio Hiit Session Thursday 25th Feb 2021  1930hrs
Invite:  Meeting Room shared on WhatsApp
PLEASE TURN CAMERA OFF
Timing: Jim
 
Equipment Required:  Water, Towel, min-band, Foam roller, Box/chair/bench
 
Warm up Set:     
Running on the spot 30 secs
Full plank shoulder tap 12 each shoulder
Groiners  8 to left hand 8 to right hand
Hip Flexor Stretch
Squat & move : Forward / Back/ Left/ Right
Hamstring Sweep
Single leg RDL  8 right    8 left
 
Main set:   
SET 1 x 3     Tabata Set            60 secs between each round
Step ups on box/Chair   left
Step Ups on box/Chair Right 
Downward facing dog to push up  (352) Downward Facing Dog Pose to Push Ups - YouTube
Lateral shuffle with touch 
High to Low Plank      (352) High to Low Plank Exercise - YouTube
Box jump (Tuck Jump)     (352) How to Do a Box Jump | Boot Camp Workout - YouTube
Bulgarian Split squat left leg
​Bulgarian split squat right leg 
 
3 min break
 
 
SET 2 x3     No rest between exercises (4min) & 60 secs between sets
Bear Crawl   40 secs  https://youtu.be/WMXbyYpZ9oY
Single Leg Box squat   40 secs left, 40 secs right (420) Single-Leg Squat To Box | Exercise Guide - YouTube
Knee Grab Sit ups  40 secs (398) Fit n feminine - knee grab sit ups - YouTube
Push up (on knees)  40 secs    (hold high plank if you reach failure)
Jumping Jack  40 secs (352) Jumping Jacks - YouTube
After 60 second break repeat
 
3 min break
 
Finisher     
Bring Sally Up Leg Raises   (429) How to Do a Leg Raise | Ab Workout - YouTube
1 min
​Bring Sally up Squats
 
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:  John.caird@gmail.com

​Circuit Training Session Wed 24th Feb 2021  1815
Timing: John
Demo of Exercises:   Maria / John
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 x 3     Rest 15 secs between exercises and 45 secs between sets
1,        Side to side hops 60 seconds
2.        Box/Chair Step up  20 secs right leg, 20 secs left leg
3.        Jess Ennis Lunge 30 seconds
4,        Elbow Plank leg raise  30 seconds
 
2 mins
 
SET 2 x 3         Rest 15 secs between exercises and 45 secs between sets

1. Bear Crawl 40 seconds
2. Knee Grab Sit Ups 30 Seconds
3. Bulgarian Split Squats 20 seconds each leg. 

 
2 mins
 
SET 3 x 3   No rest between exercises and 45 secs between sets

1. Lateral Shuffle with touch 60 seconds
2. Wall Squat 60 Seconds
3. Plank 60 Seconds.            

 
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

Cardio Hiit Session Saturday 20th Feb 2021  1100hrs
Invite:  Meeting Room shared on WhatsApp
PLEASE TURN CAMERA OFF
Timing: John
 
Equipment Required:  Water, Towel, min-band, Foam roller, Box/chair/bench
 
Warm up Set:     
Running on the spot 30 secs
Full plank shoulder tap 12 each shoulder
Groiners  8 to left hand 8 to right hand
Hip Flexor Stretch
Squat & move : Forward / Back/ Left/ Right
 
30 secs Rest and repeat   
 
Main set:   
SET 1 x2     Rest 15 secs between exercises & 60 secs between sets
Step ups on box/Chair   40 secs left, 40 secs right
Downward facing dog to push up 40 secs (352) Downward Facing Dog Pose to Push Ups - YouTube
Single Leg Box squat   40 secs left, 40 secs right (420) Single-Leg Squat To Box | Exercise Guide - YouTube
High to Low Plank  40 secs    (352) High to Low Plank Exercise - YouTube
Box jump (Tuck Jump)    40 secs  (352) How to Do a Box Jump | Boot Camp Workout - YouTube
 
 
2 min break
 
SET 2 x2     Rest 15 secs between exercises & 60 secs between sets
Bear Crawl   40 secs  https://youtu.be/WMXbyYpZ9oY
Lateral Box Step Ups  40 secs Right, 40 left   (420) Lateral Step up - Leg Strengthening Exercise - YouTube
Knee Grab Sit ups  40 secs (398) Fit n feminine - knee grab sit ups - YouTube
Push up (on knees)  40 secs    (hold high plank if you reach failure)
Elevated feet mountain climber SLOW knee to opposite elbow 40 secs (core work)
Jumping Jack  40 secs (352) Jumping Jacks - YouTube
After 60 second break repeat
 
2 min break
 
Finisher x3 rounds  NO Rest  (13 mins continuous work)

Circuit Training Session Wed 17th Feb 2021  1815
Timing: John
Demo of Exercises:   Maria / John
Equipment Required:  Water, Towel, Box/chair/bench
 
Warm up Set: (x3)    Demo by Maria
Running on the spot   30 secs
Pig on the spit PLANK  10 secs each side
Air Squat by 15 reps + 5 Squat jumps
30 secs Rest and repeat   
 
Main set:   
SET 1    LADDER  :  complete 1 rest 45 secs, complete 1+2 rest 45 secs, complete 1+2+3 …………………..  Complete 1+2+3+4 to 7 -    Rest 4 mins
1)        Box/Chair Step up  20 secs right leg, 20 secs left leg
2)        Tricep Dips 20 secs
3)        Elbow Plank leg raise  20 secs
4)        Lateral shuffle with touch  20 secs
5)        Dolphin Push up      for 20 secs (352) Dolphin Push-up - YouTube
6)        Glute Bridge 20 secs    
7)           High to low plank  20 secs  (352) High to Low Plank Exercise - YouTube
 
When finished 4 min break and go the other way.
i.e. Complete 7 rest 45 secs,  complete 7+6 rest 45, complete 7+6+5…..
 
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

Cardio Hiit Session Saturday 13th Feb 2021  1100hrs
Invite:  Meeting Room shared on WhatsApp
PLEASE TURN CAMERA OFF
Timing: Jim
 
Equipment Required:  Mini Band, Water, Towel, Foam roller, Box/chair/bench
 
Warm up Set:
Mini Band in & outs 30 secs
Mini-band squat x 15
Roast the pig on a spit plank - one each direction (hold for 10 secs in each place)  (394) Reverse Plank - XFit Daily - YouTube
Groiners   8 left foot to left hand, 8 right foot to right hand
​Mini Band in & outs 30 secs
Mini-band squat x 15  + 5 jump squats
 
30 secs Rest and repeat   
 
Main set:   
SET 1 x3    
Mountain Climber on the floor and fast    40 secs, rest 10 secs 
Bulgarian Split Squat 30 secs left, 30 secs right     rest 10 secs (352) How to Bulgarian Split Squat with Ashley Horner - YouTube
Side to side hops 40 secs, rest 10 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 45 second break repeat
 
2 min break
SET 2 x3    
Downward dog to push up   40 secs, rest 10 secs    
Step ups on box/Chair   40 secs left, 40 secs right rest 10 secs
Elbow Plank Leg Lifts 40 secs, rest 10 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 
Full plank 20 secs  Half way 20 secs   Just off the floor 20 secs  
Full plank 10 secs  Half way 10 secs   Just off the floor 10 secs
Full plank 5 secs   Half Way  5 secs     Just off the floor   5 secs
Lateral Shuffle 120 secs
120 Second wall squat
 
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:  John.caird@gmail.com

Are you asking "what should I be doing in training now?" - "What is the plan?" -  "How do I plan a session?" - "how do I maximise my performance?"  - "Do I focus on intensity, volume,......during a session?" - "what does correct sprinting technique look like?"

This Thursday at 2000hrs we have a presentation on "A sprinters season plan".  This will cover :
1) Training Principles
2) Periodisation
3) Planning your session
4) Sprinting is a skill

This is aimed at Coaches and athletes who want to understand how you plan a season / a session, considerations as to what you should be doing currently in training , an outline of the skill of sprinting, what is appropriate for your athlete, recovery considerations, loading considerations etc..

The link will be shared on WhatsApp and if you do not have same please email: john.caird@gmail.com

​Circuit Training Session Wed 10th Feb 2021  1815
Timing: John
Demo of Exercises:   Maria / John
Equipment Required:  Water, Towel, Box/chair/bench
 
Warm up Set: (x2)    
In and outs   30 secs
Groiners   6 left foot to left hand   6 right foot to right hand
Active Plank 30 secs
Squat x 15 + 5 jump
30 secs Rest and repeat   
 
Main set:   
SET 1 x3     
Mountain climber on the floor fast – 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
Bear Crawl          30 secs, rest 20  
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     
Box/Chair Step up  15 right leg, 15 left leg, rest 20 secs 
Elbow Plank leg raises  60 secs  (352) Fat Burn - Elbow Plank Leg Lifts for Killer Legs - YouTube
Side to side hop 40 secs  (394) How To Do A SIDE TO SIDE HOP | Exercise Demonstration Video and Guide - YouTube
Dips on chair/box  30 secs  https://youtu.be/6kALZikXxLc
After 60 second break repeat
 
2 min break
SET 3 x3  
Latteral Shuffle with touch for 60 secs (no rest)
Wall Squat 60 secs
Full plank 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