Fri 29th – deload week is nearly over!
So the emphasis this week was on keeping the body moving, working on mobility and stretching out any stiffness from the previous 4 weeks. We could opt to keep the foot on the gas and trying to PR every week but this is a sure fire way to burn out. Every so often we need a chance to recover and let the body come back stronger and re-start the cycle again.
So, 2 days left before we start working into a new cycle (more info on that to follow), use the last couple of sessions to stretch, mobilise and recover. Workouts will be posted in the class but remember folks, no going 100% today or tomorrow! The aim is not to fail on any lift this week – or there will be consequences!
Here are a couple of go-to stretches for me and ones we have been using – it would do no harm to work these in to a daily routine or at least work on them before class starts (there should be plenty of space!)
Workout – Wed 27th
Strength Class
Workout:
A. Split Squat 3 x 8/8 (2mins rest)
B. Bench Press 3 x 5 (3mins rest)
C. Barbell Row 3 x 5 (3mins rest)
Strength class at work
Workout – Tue 26th
S&C Class
Workout:
A. Skipping 2 x 1 min rounds.
B1. Team Sandbag Carry: 200m on/ 400m off for 8mins.
B2. Team Med Ball throw and Sprawl: 1 min on/1 min off for 10mins.
B3. 5 Push-up, 10 KB Swing in team of 3 for 1 min on/off for 10 mins
Squat for reps
Fundamentals Class
Workout:
A. Squat: 4 x 8 for technique.
B. 7 mins amrap of:
DB Push Press x 5
Renegade Row x 10
Mountain Climbers x 15
Workout – Mon 25th
Strength Class
Workout:
A. Squat 3 x 5 (3mins rest)
B1. Press 3 x 5 (1min rest)
B2. Weighted Chins 3 x 5 (mins rest)
C. Barbell Curls 2 x 12-15
D. DB Ext Rotation 3 x 10/10 @30×1
Jared, 25kg chins x 5
S&C Class
Workout:
A. Overhead Squat 10,10,10,10 (2mins rest)
B. Push Press 3 x 3 @80% (2mins rest)
then;
KB Swing 21-15-9
Burpees 15-12-9
Rian on the push press
Fundamentals Class
Workout:
A. Qverhead Squat Skill work
B. Squat 10,10,10,10 (2-3mins rest)
then;
5 rounds of:
KB Swing x 15
Inverted Rows x 5
then;
DB Hang Squat Cleans 8 -> 1
Push Ups x 5
Strength Classes added to the timetable!
As of tomorrow, the 25th of June there are 3 new Strength classes added to the timetable.
**These classes will be on Mondays and Wednesdays at 6 o’clock and Saturdays at 11 o’clock**
We are getting more athletes heavily involved in other sports and a program based around general fitness will only get these athletes so far. We want to deliver the best possible service and in order to do so we have added more specific classes to our timetable. These classes will be more beneficial to field athletes and suited to work in conjunction with sports specific training carried on outside of the gym with their teams.
Also the timing of these classes are perfect for most folks as it is pre season – a time which should be used to build absolute strength (the starting point and foundation to build upon in order to enhance sports performance). These classes will also feature more mobility and prehab work so that injuries and imbalances from the past season can be addressed and athletes can be at a more advanced starting point, with stronger foundations for the coming season.
Laying the ground work for a strong season
These classes will also be beneficial for current members the gym. The classes will focus on the big compound movements (such as Squats, Deadlifts, Presses, Cleans, Chins) and at least 2 of these per class. Other accessory work will also be performed – there will be less conditioning work due to the fact that traditionally most field athletes spend this time getting run into the ground and we don’t want to throw more energy systems training on top of this and have athletes burnt out as the season is starting off – which unfortunately is all too common in amateur sports where people think more is better. I remember this approach myself – Bray Wanderers under 17′s had the most punishing pre-season in my memory, I still get nightmare flash backs every time I am out that direction!
Our aim is to provide an additional service for athletes that want any imbalance or weak link tightened up and increase strength and power so that they can endure a long season and help express their skills to the best of their ability.
So these classes will aimed towards athletes involved in any sports – particularly field sports & track athletes but will still be beneficial for current members. If you are invloved in Rugby, Football, GAA, Basketball, Running, Triathlons, Boxing and Martial Arts or any other sports, these classes will complement your training. Contact us for more information or how these classes will help your sports performance.
Ask myself or Conor for more details or else jump in and try it out!
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