In & out in under 15 minutes

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

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

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

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.)

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

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

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.