Day 19 of the #shortcuttostrength trainer and I didn’t train today at all. I was on the early shift at work then as soon as I finished I left with my girlfriend to drive up to Manchester as I am attending the Phil learney PT business seminar tomorrow. It took us just over 3 hours to get to the hotel so we just went out for some food, a drink and then had a game of mini golf which was good fun. It’s now an early night before a day of learning tomorrow!
Day 10 of the #shortcuttostrength trainer and it was a rest day today as I had my usual classes to take. For my body conditioning class I did three different workouts. The first was based around core exercises. Pretty simple it was 30 secs per exercise with 10 secs rest between each for a good 5 minute core blast. The second workout was a 10 min as many rounds as possible workout. They had to do 5 squats, 5 press ups and 5 sit ups and then on the turn of every minute they had to stop what they were doing and do 5 burpees before carrying on. The final workout was something I came up with last night. I wrote ten exercises on the board and numbered them. I then downloaded a spinner app on my phone that had ten segments. I would then spin the wheel and whatever number it landed on the class would have to do ten reps of that exercise. If the same number came twice in a row then the reps are halved. This was done for about 15 mins in total. For my spin class I based it on supersets so two exercises back to back. Each segment was for 1 min each and by the time we got to the end sets it was pretty tough!
I wanted to keep tonight’s class fairly simple so I went with the following:
Seated Sprints – 8 sets of 30 secs work, 30 secs rest between each
Seated Climbs – 7 sets of 30 secs work, 20 secs rest between each
Standing Sprints – 6 sets of 30 secs work, 30 secs rest between each
Standing Climbs – 5 sets of 60 secs work, 20 secs rest between each
Seated Sprints – 4 sets of 60 secs work, 30 secs rest between each
Seated Climb into standing sprint – 3 sets of 60 secs seated hill into 20 secs standing sprint
The idea was to have descending sets and increasing times. I ran out of time though so I had to do the last one as a superset which turned out to be a good way to finish the session off and get the last bit of energy out of the legs!
I wanted to concentrate on some hill work tonight so I did a tri-set that involved all of the hill climb positions. I also threw in a few sprints to mix it up a bit. The session went like this:
Warm up: 5 mins various positions and paces to warm the legs and body
Hill Climb 1:
Seated Hill 20 secs heavy gear (around 20 rpm) no rest straight into…
Hover Climb 20 secs heavy gear no rest straight into…
Standing Climb 20 secs heavy gear no rest straight into…
Seated hill 30 secs heavy gear no rest straight into…
Hover climb 30 secs heavy gear straight into…
Standing climb 30 secs heavy gear straight into…
I repeated this for 40, 50 and 60 seconds of each position with no rest (people could rest or drop gear if needed)
This was a good 10 minute climb altogether
There was then a good couple of minutes rest whilst I explained the next bit:
Seated sprint 15 seconds
Rest 15 secs
Standing sprint 15 seconds
Rest 15 secs
Repeat for 5 sets of each
We then went back to the hill climb I did at the start but this time we started at 60 seconds of each then dropped to 50 seconds of each and so on until we reached 20 seconds of each….
This is where I got mean!…. At the end of the tough 10 min hill climb I went straight into Sally Up Sally down! If you have not heard of this before it is a workout done to the track “Flower by Moby” and the lyrics go “bring sally up, bring Sally down. Set the bike to a little heavier than a seated climb gear and when the lyrics say bring Sally up you go into a standing climb (same gear) when it says bring Sally down you drop into a hover position (same gear) and repeat!! It’s a killer especially at the end of a hill climb!!
There was a couple of minutes to play with at the end so I just did a couple of what I call progressive seated sprints. You start in your normal seated sprint gear then sprint as hard as you can for a minute. Every 10 seconds though you add a little bit more gear on making it that little bit harder. Again your legs are on fire after about 30 seconds.
It was a good session and everyone seemed pleased which always the main thing!