May: Sweaty conditioning, a stretchy routine and tasty recipes.

Hi,

So we have now entered May, which means summer is coming! It’s a perfect time for us to step up our conditioning, focusing on sports specific fitness whilst maintaining some base strength training.

This month rather than giving an overall programme, I’ll post some options below, but with the key message this month to be to move as much as possible. It’s amazing how much this adds up, whether its a short routine before breakfast, taking the stairs or getting off the tube a stop early, this will suddenly start to improve your aerobic base, with the workouts helping your power endurance.

On a personal note, I’ve moved! I’m down in Ockham, so a little further into Surrey and what feels a world away from London! I’m absolutely over the moon with our new place and lifestyle, with Pull Up bars and skipping rope in near daily use. It does take me longer to travel in though, so I do need to keep to planned sessions as much as possible, as some days I’ll likely stay out for the day as such (training at Roko Chiswick with it’s lovely spa!). However I think I have the best clients so rarely have last minute changes anyway!

I’m also doing some work from home, with some Zoom sessions and creating content for brands, so do keep that in mind please if anyone is looking for some online training or user generated content for their brand. I’m very grateful to have a camera, garden and even a tennis court next door so well stocked now! (below shooting with one of my best friends Tom, also a PT, also with a lovely right foot ;)!

Without further ado, here’s a monthly does of training, nutrition and flexibility!

Conditioning

So what’s the difference between conditioning and cardio?

Well when we talk about conditioning, we’re really (hopefully!) discussing training to support the sport, or daily life.

For example, a footballer doing half marathons is great cardio, but a poor conditioning session. Most of football is made up of accelerating, decelerating and changing direction, not to mention a large dose of near max intensity sprints, none of which does half marathon cover.

We don’t need to get to science heavy, but think about this; what does your sport or life demand that you’re not training, or what could you benefit from more of?

Here’s some very simple ideas, with the homework of doing these 2 -3 x per week this month, either as your home session or on top of your training plan.

Need more cardio to improve energy and get you moving after sitting?

10 mins of skipping or 3km run (or 4km walk, brisk pace = 5000 steps)

In Rowing 2km season?

8 min circuit of either;

Bodyweight squat, push up, bodyweight reverse lunges, rolling plank (each exercise 30 secs, 4 rounds total)

or

Dumbbell squat, dumbbell squat to press, dumbbell reverse lunges, push up (each exercise 30 secs, 4 rounds total).

Playing Tennis or Football?

2 sets of Tabata (4 minutes, rounds are 20 secs on, 10 secs off)

Circuit 1: Crossover step / Run backwards at angle, then forwards

Circuit 2: Sprint side to side / box crawl

Looking to trim a little?

12 minutes: rounds of 30 secs each exercise

Squat - Push Up - Side Plank raise L - Side plank raise R - Box Crawl - Toes up bridge

Flexibility

With all this lactic acid being released, we should probably stretch more, here’s a short routine, ideal first or last thing, but anytime will bring benefit.

Nutrition

Here are five tasty recipes to consider, including a low carb breakfast / brunch (ideal if post fasting), a vegetable curry that would be great to batch and freeze, and a post workout shake full of protein and carbohydrate, perfect post sweaty cardio!

May Recipes (<- Click the link)

That’s all from me, wishing everyone a fantastic month, hopefully with some sun!

Thanks,

Will

Ps if you’re not following me on IG please do, click any of the photos below and it’ll take you over to my page, cheers!