“Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save & preserve it.”
Plato 427-347 BC
“Nothing good comes in life or athletics unless a lot of hard work has preceded the effort. Only temporary success is achieved by taking shortcuts.”
Roger Staubach
Gymless Training Blog
Congratulations to all 2011 London Marathoners!
Alistair Ramsay - Tuesday, April 19, 2011
A couple of days late but huge congratulations to all those who took part in and completed this years 2011 London Marathon! As ever, it was incredible to watch the amazing effort made by so many runners and supporters. Well done to everyone involved.
Do Hill Sprints Make You Faster?
Alistair Ramsay - Thursday, April 14, 2011
As
readers of this website will know I am a huge fan of hill sprints. For
body composition improvements and high intensity cardio-vascular
conditioning few things can compete with this form of training. Check
out this old article from the archives for a full rundown....
Another question that gets asked a lot is 'do hill sprints make you faster?' In my opinion, the answer is yes and no. Hill
Sprints can certainly form part of an effective program designed to
improve your overall running speed, however they do need to be carefully
implemented.
Here is my shortlist of criteria for incorporating hill sprints into a speed development program;
Focus on running steeper hills
Sprinting up steeper hills will demand greater force production from your sprinting muscles, this will transfer to improved running strength/power which in turn can be transferred to a greater top speed once on the flat.
Focus on shorter distances
Focusing on shorter distances allows you to maintain a fast pace for the duration of each sprint. This is important as in order to sprint fast you need to train fast. Anyone who has ever attempted a long hill sprint will know that by the end of the sprint, lactic acid and the gradient of the slope conspire to reduce your sprinting pace to little more than a gentle jog. Even though your mind is willing you to run as fast as possible, you physiologically cannot.
Running at an enforced slower pace for extended periods of time does not teach the nervous system or muscles to be fast, in fact it can do the exact opposite. This is why you should use long hill sprints sparingly in a speed program (if at all) and focus instead on short, sharp hill sprints where you are able to maintain a quick pace throughout the run.
Allow plenty of rest between sprints
This is tied into the previous point. You want to make sure you are running at maximum speed/power output on each run. Increasing your rest periods to a point where you start each run reasonably fresh will allow you to do this.
Don't overuse hill sprints
Even when following the criteria above you should not make hill sprints the only training you do for maximum speed development. You will still need to put in time on the track and some time developing maximal strength/power. Hill Sprints can serve as a great supplement to your routine, just don't make them the centerpiece.
Conclusion
There you have it, some simple factors to bear in mind if you want to incorporate hill sprints into a speed program.
For the rest of you more interested in the fat loss and conditioning benefits derived from hill sprints then don’t concern yourself too much with this information. For you, longer hill sprints/short recoveries will work wonders!
Here is my shortlist of criteria for incorporating hill sprints into a speed development program;
Focus on running steeper hills
Sprinting up steeper hills will demand greater force production from your sprinting muscles, this will transfer to improved running strength/power which in turn can be transferred to a greater top speed once on the flat.
Focus on shorter distances
Focusing on shorter distances allows you to maintain a fast pace for the duration of each sprint. This is important as in order to sprint fast you need to train fast. Anyone who has ever attempted a long hill sprint will know that by the end of the sprint, lactic acid and the gradient of the slope conspire to reduce your sprinting pace to little more than a gentle jog. Even though your mind is willing you to run as fast as possible, you physiologically cannot.
Running at an enforced slower pace for extended periods of time does not teach the nervous system or muscles to be fast, in fact it can do the exact opposite. This is why you should use long hill sprints sparingly in a speed program (if at all) and focus instead on short, sharp hill sprints where you are able to maintain a quick pace throughout the run.
Allow plenty of rest between sprints
This is tied into the previous point. You want to make sure you are running at maximum speed/power output on each run. Increasing your rest periods to a point where you start each run reasonably fresh will allow you to do this.
Don't overuse hill sprints
Even when following the criteria above you should not make hill sprints the only training you do for maximum speed development. You will still need to put in time on the track and some time developing maximal strength/power. Hill Sprints can serve as a great supplement to your routine, just don't make them the centerpiece.
Conclusion
There you have it, some simple factors to bear in mind if you want to incorporate hill sprints into a speed program.
For the rest of you more interested in the fat loss and conditioning benefits derived from hill sprints then don’t concern yourself too much with this information. For you, longer hill sprints/short recoveries will work wonders!
Use Bands To Increase The Strength Demands Of Your Bodyweight Exercises
Alistair Ramsay - Wednesday, April 13, 2011
In the realm of bodyweight exercise, lower body movements tend to quickly become strength endurance challenges more so than strength challenges. Nothing wrong with this if you want to build up impressive stamina in your lower body muscles, but if developing greater strength is more of a priority you will need to find a way to increase the resistance you are working against (the other option is to choose a harder exercise progression!)
If you want to increase the overload demands of a lower body movement then bands can provide a lightweight, gymless solution. In the video below I demonstrate how you can use a 41 inch band to add some additional load to the reverse lunge movement. A similar set up can be applied to squats, split squats etc.
If you want to increase the overload demands of a lower body movement then bands can provide a lightweight, gymless solution. In the video below I demonstrate how you can use a 41 inch band to add some additional load to the reverse lunge movement. A similar set up can be applied to squats, split squats etc.
Ninja Warrior Highlights Reel - Makoto Nagano
Alistair Ramsay - Wednesday, April 13, 2011
Check out this awesome athlete, Makoto Nagano, as he rips across some fairly ridiculous obstacles in the Japanese TV show Ninja Warrior. A true bodyweight master at work.....
Multi-Directional Conditioning - T Grid Workout
Alistair Ramsay - Friday, April 08, 2011
I shall leave you for the week with a short and sweet conditioning routine that incorporates burpee's (the king of bodyweight cardio conditioning) and multi directional running. You will need some cones (or equivalent marker) to lay out a T grid as shown below:
I like to have about 10m between the start/finish marker and cone 1 plus 10m between cone 2 and cone 3. But you can play around with these distances depending on where you are training.
- Begin at the start/finish marker
- Start the clock
- Perform 10 burpee's
- Accelerate to cone 1
- Lateral run to cone 2
- Lateral run to cone 3
- Lateral run back to cone 1
- Run backwards to the start/finish marker
- Perform 9 burpee's
- Repeat the multi-directional running sequence
- Perform 8 burpee's
- Repeat the multi-directional running sequence
- Continue in this manner until you complete 1 burpee
- Finish with a final T-run
- Stop the clock when you get back to the Start/Finish marker
This short, intense workout will have you constantly jumping, accelerating, decelerating, moving forwards, moving sideways and moving backwards.....a sure fire way to get the heart racing and the lungs pounding. Next time you perform the workout, try and shave some seconds off your time.
Enjoy and have a great weekend.
PS Burpee reminder.....
Enjoy and have a great weekend.
PS Burpee reminder.....
A Lightweight & Portable Solution For Harder Push Ups....
Alistair Ramsay - Wednesday, April 06, 2011
Take a 41 inch band, wrap it under your arms and start pushing, great way to add overload to this classic strength movement. Full exercise description available in the exercise library.
If I Were To Join A Gym....
Alistair Ramsay - Friday, April 01, 2011
I haven't been a member of a gym for years, however if i were to join one it would most definitely look something like this...
An adult playground where you are free to move, jump, climb, push, swing coupled with an evolutionary approach to eating....these guys get it!
Have a great weekend
An adult playground where you are free to move, jump, climb, push, swing coupled with an evolutionary approach to eating....these guys get it!
Have a great weekend
The Benefits Of Bodyweight Calisthenics
Alistair Ramsay - Thursday, March 31, 2011
The following paragraphs are taken from the Gymless Training System eBook and detail 7 great reasons why you should incorporate bodyweight calisthenics into your training program.
1. Kind on your Joints
Bodyweight
Calisthenics teach your body to move through ranges of motion it was
designed to do. The resulting movements are far kinder on your joints
and connective tissues than fixed resistance machines. You also do not
have to worry about the compressive forces of lifting heavy weights
which can be particularly disastrous on your shoulders, elbows, knees
and spine when performed poorly.
2. Potential for Great Strength Gains
Do
not be led astray by the doubters who claim impressive strength cannot
be achieved through progressive bodyweight calisthenics alone. Gymnasts
are amongst the most impressive athletes there are. They have strength,
power and mobility that most others can only dream of. How do gymnasts
train? Primarily with bodyweight exercises! Granted
we are not all striving to become Olympic gymnasts but they do serve as
fine example of what can be achieved using bodyweight exercise and
plenty of determination/persistence.
3. Costs Nothing
Gym
memberships are expensive. Buying a barbell set is expensive, buying a
range of dumbbells even more so. Coming in at a total of £0.00,
bodyweight calisthenics are undoubtedly the most cost effective method
of strength training there is.
4. Train Anywhere, Anytime
With
progressive calisthenics you really do have complete freedom over where
you train. Since I have started using bodyweight calisthenics almost
exclusively for my strength training I rarely ever miss a workout. I
have trained in my house, in the park, on the beach, in a hotel. No
longer will you miss out on training sessions because you cannot be
bothered to get to the gym or because there is a queue for the equipment
you need.
5. Simplicity
I
like things to be simple. This includes my strength training. The
simpler a system, the easier it is to follow and less likely it is to go
wrong. Bodyweight Calisthenics are as simple as it gets, master a
movement, move onto a harder one.
6. Build Lean Muscle
Like
any form of resistance training, bodyweight calisthenics are a superb
method of building lean muscle. Lean muscle will help you to shift
unwanted body fat, rev up your metabolism, improve the aesthetics of
your body and enhance your strength. The muscle you gain will also be
firm and functional, no dysfunctional bulk here!
7. Plenty of Variety
There
are more than enough variations of each exercise to keep you occupied
for a long period of time. Don’t worry about going stale with this form
of strength training.
Need some variety in your conditioning routines? Try the spiderman push up
Alistair Ramsay - Wednesday, March 30, 2011
The Spiderman Push Up is an excellent
option to include in a conditioning/finisher routine. The added
movement / muscle recruitment during the spiderman push up increases the
energy demands helping to accelerate your heart rate. If you are
focusing on pure strength development than I would opt for some more
traditional push up progressions.
Suspension Training At Optimal Life Fitness
Alistair Ramsay - Tuesday, March 29, 2011
A
few weekends ago I had the pleasure of visiting the OLF Training Center
in London for a day suspension training on the AST Course (Advanced
Strap Training.)
First thing I should say is that if you haven’t made it down to the OLF Training Center, do it soon. The OLF team have transformed an old warehouse into an incredible arena for physical development with just about every toy you can imagine including:
The course itself lived up to the impressive surroundings, excellently delivered by instructor Tommy Matthews. We spent the first part of the day discussing the history of suspension training (it is not a new phenomenon like many would believe) and its applications. Which amongst others included:
Before long we headed out onto the gym floor and began the practical element of the day. We kicked things off with the aforementioned myofascial line mobilisation including moves to get the superficial front line, back line, lateral line, front arm line and spiral line fired up and moving effectively. After some more movement prep work we moved into the strength exercises split into the fundamental movement categories (lower body, push, pull and trunk.)
I have been training with suspension trainers for quite some time but this was still a really good refresher on how great a training tool they are. One of the reasons I rate them so highly is their versatility. A suspension trainer allows you to regress exercises to a level whereby a complete novice can train safely and effectively, then at the other end of the spectrum you can manipulate the leverage and balance points of certain movements to challenge even the most hardened of athletes.
As the afternoon progressed there was no let up in the training, we covered all sorts of progressions for each movement category before finishing with the AST challenge and sample workout routines. My muscles were certainly thankful when the last rep was finally completed.
Overall, this was another excellent course by the OLF Team and one that I would have no problem recommending to any trainer out there looking to diversify their skill set. The stuff you learn on the course has applications that reach much further than suspension training alone.
Thanks again to Tommy Matthews and all the other course attendees for providing a great days training!
To learn more about the Optimal Life Fitness team and the courses they offer or to find about how you can train at the OLF Training Center click on the image below.
PS - If you are new to suspension training and want to check out some sample exercises check out the exercise library on this website which includes a section of suspension training exercises.
First thing I should say is that if you haven’t made it down to the OLF Training Center, do it soon. The OLF team have transformed an old warehouse into an incredible arena for physical development with just about every toy you can imagine including:
- Kettlebells
- Olympic Lifting Platforms
- Bars and Plates
- Free-weights – Dumbbells, barbells etc
- Indian Clubs
- Club Bells
- Power Rack, Bench Press, Benches and Cables
- Bulgarian Bags
- Gladiator Walls
- High Intensity Speed Training Equipment
- Power Bags
- Battling ropes
- Boxing Bags, Heavy, Thai, Combination bags
- Suspension Training
- Gymnastic Rings
- Ropes
- MMA Cage
The course itself lived up to the impressive surroundings, excellently delivered by instructor Tommy Matthews. We spent the first part of the day discussing the history of suspension training (it is not a new phenomenon like many would believe) and its applications. Which amongst others included:
- Assessing posture whist moving
- Fundamental movement patterns
- Joint balance and range of motion
- Strength and conditioning
- Movement through myofascial lines
Before long we headed out onto the gym floor and began the practical element of the day. We kicked things off with the aforementioned myofascial line mobilisation including moves to get the superficial front line, back line, lateral line, front arm line and spiral line fired up and moving effectively. After some more movement prep work we moved into the strength exercises split into the fundamental movement categories (lower body, push, pull and trunk.)
I have been training with suspension trainers for quite some time but this was still a really good refresher on how great a training tool they are. One of the reasons I rate them so highly is their versatility. A suspension trainer allows you to regress exercises to a level whereby a complete novice can train safely and effectively, then at the other end of the spectrum you can manipulate the leverage and balance points of certain movements to challenge even the most hardened of athletes.
- Think you can’t do a pull up? You can with a suspension trainer.
- Think you can’t do a full motion squat? You can with a suspension trainer.
- Think push ups are too easy? Try suspension push ups or dips.
As the afternoon progressed there was no let up in the training, we covered all sorts of progressions for each movement category before finishing with the AST challenge and sample workout routines. My muscles were certainly thankful when the last rep was finally completed.
Overall, this was another excellent course by the OLF Team and one that I would have no problem recommending to any trainer out there looking to diversify their skill set. The stuff you learn on the course has applications that reach much further than suspension training alone.
Thanks again to Tommy Matthews and all the other course attendees for providing a great days training!
To learn more about the Optimal Life Fitness team and the courses they offer or to find about how you can train at the OLF Training Center click on the image below.
PS - If you are new to suspension training and want to check out some sample exercises check out the exercise library on this website which includes a section of suspension training exercises.
Recent Posts
- Enjoyment - Consistency - Progression
- Food Inc Trailer
- 5 Paths To Harder Push Ups
- Talking Pull Ups With Rob Hayward
- Damien Walters 2011 Official Showreel
- Explosive Bodyweight Exercise Video...
- Getting The Right Exercise Dose
- You Don't Need Money Or Fancy Equipment
- Bigger Muscles vs Stronger Muscles
- The Primal Blueprint 21 Day Total Body Transformation
Tags
Quotes Calisthenics Nutrition Fat Loss Conditioning Hormones Corrective Exercise Recommended Articles Gymless TV Suspension Training Recommended Books Flexibility Motivation Kettlebell Training Recommended Equipment Band Training Tip Of The Week Dictionary of Strength Bodyweight Training Core Training YouTube Highlights Outdoor Fitness Principles of Training The Gymless Training System Strength Training Body Composition Yoga Workouts
- Band Training (1)
- Body Composition (4)
- Bodyweight Training (38)
- Calisthenics (37)
- Conditioning (18)
- Core Training (2)
- Corrective Exercise (11)
- Dictionary of Strength (5)
- Fat Loss (18)
- Flexibility (4)
- Gymless TV (4)
- Hormones (6)
- Kettlebell Training (31)
- Motivation (13)
- Nutrition (32)
- Outdoor Fitness (4)
- Principles of Training (25)
- Quotes (6)
- Recommended Articles (28)
- Recommended Books (14)
- Recommended Equipment (11)
- Strength Training (9)
- Suspension Training (4)
- The Gymless Training System (1)
- Tip Of The Week (3)
- Workouts (12)
- Yoga (1)
- YouTube Highlights (51)