Tattersalls Club Athletic Department

Body weight - Kettlebell mini workout

2010-08-03T11:19:00.000-07:00

If you want to train the whole body with a quick metabolic workout,then try this.

Warm up:
2o squats
10 push ups
5 reps each arm of 12kg KB military press
5 chin ups
10 burpees

Workout challenge: as quick as possible complete all reps in this order, rest whenever needed
1. gladiator press 12kg KB, 10 reps each arm
2. double KB squat 16kg, 20 reps
3. pull ups 30 reps
4. push ups, 50 reps
5. KB single arm swings, 100 reps (switch arms every 5 to 10 reps)

ERGO CHALLENGE BY DAMIAN TANCRED

2010-05-04T16:41:00.000-07:00

The ergo challenge fitness test is a good measure of your cardiovascular fitness and muscular endurance. Using the Rowing machine on level 10 and using distance as your guide, row to the best of your ability using corrective posture and technique
(Approach staff for posture and technique assistance).

There are 2 ergo challenges to be completed. Once completed please record your score and place it on the Tattersalls blog site or bring the score to one of the staff members.

TEST 1) 500 meter row

2 min rest between tests.

TEST 2) 2000 meter row

ANYTIME ANYWHERE By Scott Peterkin

2010-04-27T17:39:00.000-07:00

A Series of exercises that do not require the use of gym equipment and can be performed wherever you please. Bodyweight exercises are great for overall fitness (muscle endurance, strength and cardiovascular fitness) that consists of core work, balance, ply metrics and more.

This week’s program of bodyweight exercises are to be done as followed:

1. SQUAT JUMPS
2. PUSH UPS
3. STEP LUNGES
4. JACK KNIFE
5. BURPEE
6. INVERTED PUSHUPS
7. PLANK HOLD ELBOWS TO HANDS
8. FROGS
9. PLANK WITH KNEE LIFTS
10. KNEE GETUPS HANDS BEHIND HEAD
11. MOUNTAIN CLIMBERS
12. SUPERMANS

Do each exercise for 45seconds with 15 seconds rest between each. Complete the circuit 3 times with a rest of 2 minutes maximum for each circuit. You will be in and out in 45 minutes.

SCOTTYS’S STRENGTH SESSION NO: 1

2010-04-20T17:23:00.000-07:00

GROUP 1)

4 exercise each 4 sets of 30 sec to a minute rest between each set. Lower your rep count for each set starting at 10 reps then 8, 6 and 4.
EXERCISES

1. SQUATS - use squat rack
2. DEADLIFT - use barbell
3. BENCH PRESS - use barbell bench press
4. MILITARY PRESS - use barbell

GROUP2)

5 exercise each 4 sets of minimal rest no longer than 1 minute. Your rep count is the maximum for every set.

EXERCISES

1. CHIN UPS - use chin up bar
2. BOSU WALKOVER PUSH UPS - use bosu ball
3. FULL BODY DIPS - use hip flexor
4. BICEP CURL DROP SET - use dumbbells
5. KB SIT UPS - use kettle bell

RESISTANCE TRAINING WITH MACHINES By Luke Cawthorne

2010-04-13T16:47:00.000-07:00

CONDUCT: Start in column one and complete exercises from top to bottom. Complete columns 2 and 3 in the same order until you have finished. Weight load should be around 90%.

AIM: Improve your strength, fitness and muscular endurance throughout the entire body

EXERCISES: 12 reps 1st time/ 10 reps 2nd time/ 8reps 3rd time

Lat Pulldown 12 REPS 10 REPS 8 REPS /Machine & Widegrip

Chest - Press 12 REPS 10 REPS 8 REPS /Machine & closegrip

Shoulder -Press 12 REPS 10 REPS 8 REPS /Machine & Seated

Leg - Press 12 REPS 10 REPS 8 REPS /Machine

Bicep - Curls 12 REPS 10 REPS 8 REPS /Cables & Use rope

Tricep Pushdown 12 REPS 10 REPS 8 REPS /Cables & Use Bar

Seated - Row 12 REPS 10 REPS 8 REPS /Machine & CloseGrip

Woodchop 12 REPS 10 REPS 8 REPS /Cables & D handle

Cycle 5 MINUTES 5 MINUTES 5 MINUTES /85-90 rpm

CARDIO / RESISTANCE DOUBLE WORKOUT

2010-04-06T17:25:00.000-07:00

By Justin Fitzgerald

ROWER Complete 5 sets of 500 meters @ level 10.

. Your goal is to improve on your time for each set.
· Rest for a minimum of 1 minute between sets.

UPPER BODY 1 time through of both exercises.

5 sets to be completed and alternate as follows:

· ASSISTED CHIN-UPS 12 / 12 / 12 / 12 / 12 reps
· PUSH-UPS 20 / 18 / 16 / 14 / 12 reps
1. Assisted chin-ups @ 60-80% bodyweight.
2. Push-ups progress to decline for a more challenging workout.
3. Rest for a minimum of 1 minute between sets.

Kettlebell hour of power

2010-03-30T15:49:00.000-07:00

Kettlebell hour of power
By Senior Trainer Bart Brys

Perform 5 circuits of 1 to 5 reps of the exercises 1 to 5.
Remember to never work to max effort with heavy kettlebells (KB) for safety reasons.
Beginners can use 12-16kg KBs, intermediate to advanced 16-24kg

1. Turkish get ups
2. Double KB front squats (KB single leg squats for advanced)
3. Windmills
4. Clean and press
5. Floor press

Finish with heavy chin ups (weighted) as a ladder. It works like this.
Do 1 rep, rest a few seconds, do 2 reps & rest a few seconds, 3 reps, 4 reps, if you are not going to make the next higher number, start again at 1 rep, do 2, etc. and keep repeating till you can only do one more 1.
An example could be 1, 2, 3, 4, 1, 2, 3, 1, 2, 1, 2, 1 (total 23 reps)

Final conditioning section
10 sets of 10 KB swings with 30-60sec rest in between sets

check out the page for more ideas

http://www.truefitnessnhealth.com

Snake bite Army workout

2010-03-21T20:25:00.000-07:00

Snake bite Army workout
By Luke Cawthorne

A commonly used workout in the army.

3 exercises : one after the other minimal rest
- chin ups : overhand grip
- 20 push ups with good form
- 200m sprint on the treadmill at 85-90% effort

The workout :
Only the number of chin ups changes.
10, 8, 6, 4, 2, 1, 3, 5, 7, 9
The amount of push ups stays at 20 reps,
the sprinting distance remain at 200m.
To get the most out of your sprints, keep the treadmill going at the speed you want to run, place 2 cones at the back to mark it is in use.

It looks like this:
- 10 chins, 20 push ups, 200m sprint
- 8 chins, 20 push ups, 200m sprint
- 6 chins, 20 push ups, 200m sprint
etc.

Total number of chin ups performed at the end of the session 55, 200 push ups and 2km in sprints. This is a very solid workout.

"Enjoy"

Matt's circuit

2010-03-16T13:25:00.000-07:00

Matt’s circuit

Warm up 5 min on the bike.

Take a 1 min break after you completed all exercises for each round. Complete 4 rounds.

1. 2 min flat out on the rower
2. 20 kettlebell swings
3. 2 x 30 bosu push ups with 30sec recovery
4. 12 double Kettlebell squat and press
5. 10 chin ups
6. 10 steps up each leg while holding a medicine ball overhead (straight arms)

Circuit

2010-03-02T15:13:00.000-08:00

Strength circuit by Scott Peterkin

complete 3 rounds for time of the following exercises.

1. 800m level 10 on the rower
2. medicine ball push ups 20 reps

3. Barbell squat to press 50-60lb 10 reps

4. One arm Dumbell (20kg) or Kettlebell row (16kg) 15 reps

5. Russian kettlebell swings, single arm switch every rep, 20 reps

6. TRX atomic push ups, 10 reps

7. TRX shoulder series, Y, W, T, 5 reps each

8. TRX single leg squat 10 reps each leg

In & out in under 15 minutes

2010-02-21T21:43:00.000-08:00

In & out in under 15 minutes

by Senior Trainer Damian Tancred

Looking for a quick blast of energy to reboot your system.

Complete the following workout as fast as possible.

Warm up: 5 minutes jogging on the treadmill

Workout

500m rowing as hard as possible (level 10).

25 push ups

400m rowing same average strokes per minute (spm)

25 situps on the bench

300m rowing same average spm

20 walking lunges each leg (40 total)

200m rowing same average spm

20 squat jumps

100 rowing same average spm

10 burpees

Cooldown: 10 min on the bike + stretching whole body

prone bridge hold as long as possible

Postural - corrective work routine

2010-02-15T19:23:00.000-08:00

Postural / corrective work routine

By Artie Sanchez

This is a series of exercises for correction of lower and upper back issues.

Repeat the whole series of 10 exercises 2-3 times.
Spend at least 5 minutes stretching after completing the sequence.

1. Face pull 15 reps @ 50-100 pounds

(http://www.youtube.com/watch?v=wJ0YYytsk1U)
2. Deltoid press 15 reps @ 50-100 pounds (set shoulders back)
3. Cable machine deltoid rows 20 reps @ 20-30kg (set shoulders back)
4. Pulls ups (on squat rack bar) 20 reps of lower body weight
5. External shoulder rotation 20 reps @ 4-10kg
6. Anterior shoulder rotation 20 reps @ 2-6kg
7. Torso rotation machine 10 reps each side @ 70-110 pounds
8. Lateral flexions 10 reps each side @ 12,5-20kg dumbbell
9. One Arm Kettlebell Russian swing 10 reps each arm 6-12,5kg
10. Box step ups (alternating legs) with dumbbells 20 reps 6-15kg

Rowing - TRX - KB circuit challenge

2010-02-08T17:52:00.000-08:00

Rowing-TRX-KB circuit challenge

by Senior Trainer Bart Brys

Warm up: 5 min easy on the treadmill, followed by 2 sets of 10 squats and push ups.

Circuit

Aim to complete the following circuit 2x.

Row 2000m on the ergometer on level 10 (aim for 8min or less) followed by 8 exercises alternating between TRX and Kettlebells.
1. 16kg KB snatch 20 reps each arm
2. TRX uneven push ups + obliques combo, 20 reps
3. 12kg double KB squat to press, 20 reps
4. 45 degree TRX back rows, 20 reps
5. 16kg KB windmill, 10 reps each arm
6. TRX pike on elbows, 20 reps
7. 16kg KB around the world swings, 20 reps
8. TRX suspended cross lunges, 10 reps each leg

for more hardcore conditioning workouts go to

http://www.truefitnessnhealth.com

Good luck

SMH Half Marathon Training program

2010-02-01T15:51:00.000-08:00

Tattersalls Club's gun, endurance runner Damian Tancred has designed a 17 week intermediate training program for the SMH Half Marathon.

Refer to this link for the full program.

For all queries email Damian via damian@tattersallsclub.org

Visit the Tattersalls AD page via http://www.tattersallsclub.org/

Army Basic Fitness Assessment (B.F.A.)

2010-01-27T22:17:00.000-08:00

ARMY BASIC FITNESS ASESSMENT (B.F.A.)
by Luke Cawthorne

How do you match up to the soldiers of the Australian defence force fitness assessment? The B.F.A. is one of many fitness assessments in the army and certainly is not the hardest of fitness tests. This form of assessment is the most used for standard Australian defence force members and still presents a challenge for the majority who participate in the B.F.A. This is a graded test from pass to level 1-3 ( level 1 the top result), so the faster and the more you put out the more your cut out to be one of the elite. There are 3 components of the B.F.A. which are guided by cadences and time limits.
They are as follows:
· Push ups : 2 minutes, as many as possible
· Sit ups : minimum 4 seconds between each sit up, max 100 sit ups no more.
· 2.4km run : max time of 11mins 18 seconds.
Results are as follows:
Pass mark: Push ups 40+, sit ups 75+, run under 11mins 18 sec.
Level 3: Push ups 60+, sit ups 85+, run under 10mins.
Level 2: Push ups 80+, sit ups 100, run under 9mins 30 sec.
Level 1: Push ups 100+, sit ups 100, run under 9 mins.

IMPORTANT: 2Minutes rest between each component.
Remember to use good form for each exercise.

Fartlek running training

2010-01-17T19:27:00.000-08:00

Fartlek training is a Swedish word for ‘Speed Play’

It works as follows

Warm up : jogging easy for 10 minutes

Main efforts :

Stride Hard at a pace you can sustain for 30 seconds followed by easy pace jogging (recovery) for 90 seconds. Repeat with 15 second decreases in recovery jog eg

30 -90, 30 -75, 30–60, 30–45, 30–30, 30–15, 30 –

Repeat x 3 times.

21 x 30 second efforts all up.

Cooldown : 10 minutes easy running + stretching

Aim is to hold your top line pace for each 30 second effort.This is a good session for ALL levels, as beginners can power walk recovery if not able to easy jog and the stronger runners are able to hold there recovery float at a higher pace.
The runs develop both your speed and endurance capacities, by increasing aerobic and anaerobic fitness levels
This type of running is also good not only for running races but also for field games like Football, rugby etc.. which also require alternating periods of fast and slow motion.

Tim Lindop

Running coach

BOOTCAMP

2010-01-12T13:02:00.000-08:00

Bootcamp

Every Wednesday morning TATTS camp starts at 6am.
Bootcamp is a military inspired outdoor group personal training session that gets you in shape fast. It is not for the faint hearted but it gets results.
Our training sessions are tough but being in a group-training environment is supportive, encouraging and fun.

Want those results of increased strength, cardio and stamina, than joins us Wednesday mornings.

Boxing & X-training workout

2010-01-12T10:54:00.000-08:00

12 Round Boxing & X-training workout

by Trainer Justin Fitzgerald

2 minute rounds followed by 1 min rest

Warm up: 10 minutes on either bike/treadmill or stepper

Round 1: box & more using combinations

Round 2: seated row 60 sec + chest press 60 sec (drop weight when fatigue sets is, continue pushing out repetitions)

Round 3: (30 sec punching under + 30 sec punching over) x 2

Round 4: get ups + box jumps (lie flat on the floor and stand up, jump onto box)

Round 5: box and move (10 sec hard/20 sec easy) x4

Round 6: 15 crunches + 10 push ups, repeat

Round 7: body shots (rips, hooks, uppercuts) using legs and hip for power (short, hard punches) stand close to punching bag with legs bent

Round 8: (rower 30sec hard + 30 sec easy) x2

Round 9: 10 punches under + 10 punches over, repeat

Round 10: medicine ball trows, 5 left Arm, 5 right Arm, 5 push ups, repeat

Round 11: box and move (15 sec hard / 5 sec rest) x 6

Round 12: 3 kg dumbbells, shadow box, hands up, punch and move

Cool down: stretching

Let us know how you go

Workout 5 Beach Bodies January week 1

2010-01-05T14:12:00.000-08:00

Beach Bodies : a 1000 reps workout

Program by Senior Trainer Bart Brys

A great all body workout that requires no equipment, besides a bench or esky. Go to the beach or your local park or oval where you mark out a running track for about 100m (110 strides).

The workout consists of 4 rounds. Each round includes 9 exercises + 100m sprint.
Round 1: 40 reps each exercise + 1 x 100m sprint
Round 2: 30 reps each exercise + 2 x 100m sprint (sprint up, walk or jog back, repeat)
Round 3: 20 reps each exercise + 3 x 100m sprint
Round 4: 10 reps each exercise + 4 x 100m sprint

Exercises
1. normal push ups
2. squat jumps
3. crunches
4. triceps dips
5. side lunges (http://www.youtube.com/watch?v=GCz6XNWe8k4)
6. straigth leg raises
7. dorsal raises (http://www.youtube.com/watch?v=vP2GLgh_VTo)
8. cross body mountain climbers (http://www.youtube.com/watch?v=revXe7n_Xzg)
9. bicycle kicks (http://www.youtube.com/watch?v=wqoD0Bdggto)

Record your total time and post your comments
http://www.truefitnessnhealth.com

Good luck
Bart

Workout 4 Circuit training Dec 2009 Week 4

2009-12-21T19:14:00.000-08:00

Burpee to pull up by Bart

High intensity all body circuit training

Program by trainer Scott Peterkin

Complete strength exercise 1 to 8 back to back with as little rest as possible. Do as many reps as possible for 1 minute each. Follow up by a 2 min fast run on the treadmill. Aim for 2 to 3 rounds.

Write down total number of reps for each exercise and total distance run on each effort.

1. Squat to press barbell 60lb

2. Bosu push ups

3. TRX 45 degree row

4. Straight leg raises (hands under buttocks)

5. TRX lunge

6. TRX atomic push up (= push up + crunch)

7. Burpee to pull ups

8. Box jumps

9. 2 min hard run on the treadmill

Good luck

Workout 3 Intervals Dec 2009 Week 3

2009-12-14T19:36:00.000-08:00

An all body circuit with rowing intervals. By Matt Nethery

* Warm up 1000m on rower at moderate pace

* Workout

1. Rower: 2 x 3min intervals with 1 min recovery, target >800m
2. Push ups 2 x 20 with 30sec recovery
3. Chin ups 2 x 10 with 30sec recovery (assisted or full body weight)
4. Same as 1 : rower
5. Mediciball squat and press 2 x 25 with 30sec recovery
6. Burpees: 2 x 15 with 30sec recovery
7. Same as 1: rower
8. Core circuit: back extension 2 x 10, crunches 2 x 25, cable wood chop 2 x 10

Special offer for Tatts Members - LineBreak

2009-12-09T16:13:00.000-08:00

Tatts Members - take advantage of our offer with LineBreak. 40% off all merchandise until 31 December, with every 10th purchase free. LineBreak have a great range of compression garments for gym, bike, running and help aid your recovery.

Contact the AD via Bart or Damian to receive the code and website address.

Bart - bart@tattersallsclub.org
Damian - damian@tattersallsclub.org
Phone - 9263 9214

Workout 1 (TRX-KB-BW) Dec 2009 Week 1

2009-12-07T17:30:00.000-08:00

TRX-Bodyweight-Kettlebell challenge workout by Bart Brys, AD Senior Trainer
-Warm up 1 km on the rower
-Perform all 9 exercises in the circuit one after the other without a break or very short rest.
-Work 2 to 4 rounds with 1-2 minutes break between sets (after completing 9 exercises)
-Record your total time for the circuit.

20-15-10 TRX - bodyweight- KB challenge
1. TRX push up crunch 20 reps
2. 12kg Kettlebell squat to overhead press (one KB in each hand) 15 reps
3. Body weight or assisted chin ups 10 reps
4. Burpees 20 reps
5. Triceps dips (box or full body weight) 15 reps
6. TRX single leg squat 10 reps each leg
7. Spiderman push ups 20 reps
8. Bosu single leg jackknives 15 reps each leg
9. TRX “T” deltoid fly 10 reps

- Cool down stretching back, legs, chest, arms

for more ideas check out http://www.truefitnessnhealth.com

Workout 2 Rowing Dec 2009 week 2

2009-12-07T17:20:00.001-08:00

The fitness benchmark tests for indoor rowing are the 2km and 6km time trial on the ergometer. Check yourself against the world records for open and over 40's for men and women.

2000m mens 5.36.6
6000m mens 18.54.1
2000m womens 6.28.4
6000m womens 21.08
2000m mens 5.57.5 (over 40's)
6000m mens 19.26 (over 40's)
2000m womens 6.48.2 (over 40's)
6000m womens 22.47 (over 40's)

Give both of these tests a try and post your time and age on our blog. Rowing is done on level 10. Take at least a 10min warm up and cooldown when performing this rowing challenges.

Good luck
Damian Senior Trainer, AD