Posts Tagged ‘gym’

Core-based gym routine

October 28, 2014 Leave a comment

As I mentioned at the end of my last blog post, I have a routine which I am currently using to work on my core. I’m having to use this more than I’d like as I have got tendinitis in my wrist which means I am unable to use either of the two previously mentioned work outs.

So, my core set consists of a number of variants on the crunch and plank exercises, I do the following but change the order, sometimes to split the crunches and planks.

  • crunch
  • plank (60 seconds)
  • reverse crunch
  • side plank (30 seconds each side)
  • bicycles
  • oblique crunch
  • Russian side twist

I do 20 reps of each in a set apart from the planks where I hold it for 60 seconds on 30 for each side on the side plank. The first set I find is very manageable but the second set is noticeably harder with the third set often being to failure if I can’t hit the target reps.

If I find I am losing form and really struggling then I’ll end the exercise there as it’s too easy to get an injury when you’re tired and pushing the last few reps – I’d much rather be able to come back the next day and workout rather than gain an extra couple of reps and then been injured for a week!

Before commencing the core exercises I warm up on the treadmill after a bit of stretching, I follow-up the workout with some stretches as I get my heart rate back down.

One thing I do really like after a gym session is a MaxiNutrition Protein Milk from Maxishop, I find it’s an easy way to get valuable protein in quickly to aid my muscles. Click on the banner below to find more from their Recover & Rebuild range.

I will see if I can get either some links to videos of these exercises or some photos demonstrating how they are done and will include them in a future post.

If you’ve got a favourite session for working on your core then please feel free to add a comment telling us about it.


Training w/c 27th February

March 5, 2012 Leave a comment

This week has felt pretty good for training.

Monday was swim technique and involved trying to correct my stroke, drills with the kick board and pull buoy plus catch up.

Having my poor arm movement pointed out prompted me to try a different technique. Immediately I noticed an improvement in my efficiency and power. I alternated between 100m pulls, kicks and catch up plus free swimming.

Tuesday – strength and conditioning session. Warm-up of 10 minutes of treadmill, covered 1.84km. Working through the routine with Stewart, from the office, was good. He has a good knowledge of the equipment in the gym and is also good motivation to push the last main set.

Wednesday – 45 minute spin session. These sessions always seem hard, I think the graph below may give some indication.

Thursday – strength and conditioning session. Usual warm-up of 10 minutes on the treadmill, covering 1.65km. The gym was busy so had to make do with making use of any machines which were free.

Friday – will probably be a lunch time run.

All in all, not a bad week given my workload at the office. Rest this weekend – unless I get tempted by a session on the turbo! 🙂

Strength & Core Training

October 8, 2011 Leave a comment

Having neglected proper strength training for, oh – I don’t know, about a year, I thought it was about time I started up again. With this in mind, I took advantage of a deal and re-joined Harpers at Riverside, Norwich where they have not only a decent gym but also a 25m pool.

As part of signing up I got three 30 minute personal trainer sessions. At the first session I spent some time with Dave discussing my targets, previous results and also noting various health metrics. We then took a look at a few exercises which I tried out and added to the plan. I followed this session up over the remainder of the week by trying out the exercises – my muscles didn’t know what had hit them!!

The second session we added some more exercises and talked about the weights that I am using. For the first week or two, on most of the exercises I was struggling to complete all the sets with a decent number of reps. I am now increasing the weights on a few exercises while hitting new max reps on the others, once I get to max reps and keeping good form I’ll increase the weight there too.

I have started to get into a routine at the gym now based on two days a week and I’m enjoying the various exercises which are really working the different muscles. Basically, my routine includes a five minute warm up on the treadmill then Smith Squats, deadlift, chest press, lateral pulldown, cable row, shoulder press and occasionally shoulder pulls. After this I do some Swiss ball crunches and then half scorpions, following this is a 10 minute cool down back on the treadmill.

With the above in mind I am hoping to improve my upper body strength (shoulders, arms and chest) and also my core. Really hoping this will help my swim form as well as giving me a little more muscle strength for the bike and run.

More news to follow, back to watching the Ironman World Championships in Kona on 🙂

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