Terminology
EMOM: Every Minute On the Minute – 1 min per exercise, max effort then rest until min is complete. If you don’t finish the reps in time, move onto the next exercise.
AMRAP: As many rounds as possible until set time has elapsed.
Warm-Up: This can be done on any cardio equipment such as a bike or rower. If that’s not available, you can always do a 5-minute outdoor run.
Intervals: A type of workout where there are periods of high intensity followed by low intensity, and repeated in cycles. These can vary by time in both work and rest intervals to achieve different goals.
Standards
It is vital that you follow the exercises with proper form, so here is a quick guide to some of the standards that your coach expects:
Bodyweight Exercises
Press-Up – Hands shoulder-width apart with core engaged, lower slowly until your chest bone is an inch from the ground, pause for one second then press up – EXAMPLE
Pull-Up – Hands just past shoulder-width apart with palms facing away, strong core and full extension until chin is over the bar. Pause then control back down until elbows are locked out – EXAMPLE
Bodyweight Squat – Feet shoulder-width apart and arms pointing out for balance. Engage back (Stick bum out) and squat down until thighs are past parallel. Pause then push up to full extension – EXAMPLE
Forward Lunge – Feet shoulder-width apart, step out and drop the knee of the rear leg until an inch from the ground. Standing tall with a strong core, push with the front foot to return to the starting position – EXAMPLE (if using a dumbbell, hold one at each side with locked arms)
Wall Walks – Start in the press up position with your back to the wall. Keeping a strong core, walk your feet up the wall with knees and elbows locked walking your hands towards the wall, finishing in the handstand position. Pause for 5 seconds then begin to walk your hands away from the wall, until back in the press up position – EXAMPLE
Weight Training Exercises
Front Squat – Rest the barbell on your shoulders and upper chest with elbows pointing forward. With feet shoulder width apart engage back (Stick bum out) keeping the upper back vertical and squat down until thighs are past parallel. Drive through the heels and return to starting position – EXAMPLE
Back Squat – Rest the barbell on your traps (between your neck and back) with hands passed shoulder width, feet shoulder width apart. Squat down with a strong back (stick bum out) until thighs are passed parallel. Drive through the heels and return to starting position – EXAMPLE
Deadlift – Start with barbell on the floor, feet hips with apart and hands an inch past at each side. With bent knees and curve kept in back, pick up the barbell with it following the path of your shins and thighs until locked out. control the weight back down to the floor – EXAMPLE
Shoulder Press – Starting position is similar to the front squat, but with feet hips with apart and elbows dropped. Push the weight above your head keeping your body stationary and core strong. Lock out and pause at full extension, the control the weight back to your starting position – EXAMPLE
Recovery
To get the most out of your training, we recommend regular active recovery sessions as a part of a structured and balanced recovery routine.
Stretching
Although not mandatory, stretching has countless benefits when it comes to sports performance. To get the most out of training we recommend that it is done daily for around 30 minutes. There are a variety of stretches to hit every muscle group in the body, holding each stretch for 30 seconds and repeating 3 times in the form of a circuit. As stretching becomes more familiar, stretching sessions can be adapted to suit daily, targeting specific sore areas.
Foam Rolling
This is a great addition to stretching, improving flexibility and reducing DOMS. When done properly, a foam roller can be like having your own personal masseuse without the cost. We recommend this daily after a stretching routine to get the most benefit, following the same order as the stretching routine passing over each muscle 10 to 20 times, focusing particularly on areas of discomfort. Similar to stretching, foam rolling routines can be tailored to relieve particularly uncomfortable muscles as it becomes more familiar.