The 2024 Programme
January
Strength Endurance and Aerobic Threshold
Whilst furthering your base fitness, this will have you feeling strong and more energised. Cardio improvements will help both your energy levels and recovery, whilst we grind out some tough reps for strength that can keep being shown under pressure.
The reason for two strength sessions is, if you’re playing sport then I feel you should be doing two to further your improvement and keep you injury free, and if you’re not playing a sport it gives you chance to try some other activities this month. Some quickfire ideas? Running, Swimming, Yoga, Reformer Pilates, Barre, Tennis, Padel, Pickelball, Volleyball, 5 a side football, Hiit class, Calisthenics, Cycling, Netball, Bouldering, Walking, Cricket, Rowing…to name a few options!
The main workouts are the two labelled ‘strength endurance’ with their corresponding bodyweight and gym alternatives. If away or using different equipment, by all means mix and match!
The Warm Up
This will work great to prepare you for the sessions, whilst also getting some essential prehab in (exercises to keep you from getting injured).
2 rounds of;
Monster Walks x 20 steps, Band Walk x 20 Steps
Fold, Squat hands down, Fold, Squat hands in front x 3
Lock 3 x 10 reps each (T, A, Reverse A)
Reading for this month
The above is a brilliant resource for fuelling around competition and for helping to plan meals in advance.
February
Intro
Programme wise, again you have a two day programme, but you can mix and match between programmes to make your personal version, so for example where it says bi hip dom, this is basically a hinge movement, so anything you take from that column will help work the body in a similar way.
So Day One would be the standard day, then you have a bodyweight alternative for each exercise, and then another gym alternative. What this means is we can tweak but still ensure we’re hitting all of the right things to make as as athletic and functionally strong as possible. There’s a few new exercises, so do ask, and I’ll try and film some of the less common ones.
This month I’ve also added a shorter, more portable option at the bottom of this page, where you just need your mini band, perfect for a hotel room!
Warm up
For all sessions, 2 rounds
Rock overs to 90/90 stretch x 10 then 15-30 sec hold stretch
Plank with shoulders taps x 12
45 degree raises and lat raises x 10
Mini band walk, calf height x 24 steps
Mini band squat, hold for 15 - 30 secs
The programme
Useful Extras
Food prep inspo, this channel is fantastic and has so many recipes, definitely worth a look.
20 Minute Home / Hotel Programme
If you need something a little shorter, but will help supplement what we’re doing this month, then go for this! Ps I’m expecting you to pack your mini band!
5 mins - Warm Up as normal
7 mins - 7 mins of Heaven
6 mins - 2 rounds of Wall sit x 90 sec, walking lunges x 30 sec, donkey kick L x 30 sec, donkey kick r x 30 sec
March and April
Strength and Aerobic Capacity
This next block covers two months, and will be a lot of fun, with some really good challenges. We’ll be lifting heavy, but performing circuits so will push heart rate and conditioning too, with plenty of glutes and core.
I’ve tried to make it a little simpler for taking the programme away, as a few of us are travelling a bit more with Easter and May bank holidays.
Firstly here’s an incredibly simple resource for meal planning, some of it seems quite obvious but it’s just great reinforcement that our diet doesn’t need to be complicated.
Perhaps make a menu with 3 or 4 choices from each if you’re looking to improve energy and performance, plus likely trim a little!
For Dessert recently I’ve been going for two of the little Lindor truffles, small and delicious but helps portion control the sweet stuff.
Meal Plan Ideas: https://www.nswis.com.au/nswis-news/38-balanced-meal-ideas-for-athletes/
The Programme
Just one programme this time, but you can build your own from the below, so another menu…better grab a notebook! This would likely be the best travel programme on here. For some of the exercises please scroll to the bottom.
Thanks to Gabi and Rich for being fantastic models whilst my rib heals. The workout should look like this;
Warm up cardio, then mini band and core circuits
Power Superset
Weights circuit
Finisher
Obviously adapt that to your needs, but that would be the full programme and take you around 45-50 mins.
Warm Up
Light cardio 3-5 mins
(Anything that gets you warm and the heart rate up gently, ideas include 500m Row, 1km Run or a mobility circuit).
Core Circuit
2 - 3 sets of 30 - 45 secs
Plank, Side Plank R, Side Plank L, Y Hold, Dish
Thank you Gabi and Kai for modelling!
Mini Band Circuit
Donkey Kick Raises x 10 each side, Above Knee Lateral Walks x 30 steps, Below Knee Lateral Walks x 30 steps, Hold Squat w/ Knees out x 15 secs, Prone Leg Pull Apart and Hold x 30 secs.
Power
4 x 10 reps
Choose from;
Squat Jumps, Med Ball Slams, Hops, Plyo Push Ups
Core Exercise (to pair with power)
4 x 10 reps or 20 secs
Choose from;
Pike hold, Deadbugs, V Ups, Hanging leg raises
Strength Circuit
Option A: Kettlebell or 1 Dumbbell
3 rounds
Swings or Hinge if DB x 10
SGL Or DBL Arm Military Press x 4
SGL arm Row x 10
Split Squat x 10
Squat x 10
Then repeat all of the above, but swapping to the other hand for the single sided exercises, that would be one round.
Option B: Pair of Dumbells
3 - 5 sets
Pull Ups (if possible)
Curls x 4
Press x 2
Squat x 8
Row R x 8
Split Squats R x 8
Squat x 8
Row L x 8
Split Squat L x 8
Push Ups x 16
Option C: Pair of Dumbbells and bench
3 - 5 sets
Pull Ups (if possible)
Curls x 4
Press x 2
Bench Press x 8
SGL Row x 8
Bulgarian Split Squats x 10
Finisher
21s - Curls, Push Up, KB Tri extension
Or
1 x Wall sit x 90 to 180 secs, hang 30-90 secs
Or
2 rounds of 3 min watt or assault bike highest possible average watts or distance. Take 3-4 mins between. You can choose the 3 min test on the watt bike.
For the watt bike, The 3 minute test will calculate your Maximum Minute Power (MMP) and Maximum Heart Rate (MHR), you can use this information to set personalised training zones. It’s also very tough!
Enjoy, and thank you so much for making sure I enjoy every day at work, I do really appreciate it.
Ps some things I’m into this month
Wraps for lunch, so easy, and a really good way to get extra veg. Top two are probably halloumi, hummous, jalapeño, spinach, lettuce, sciracha, or a chicken, avocado, spinach, lemon juice and mayo.
Adding some sprints / extra conditioning. Tough work but makes you feel amazing, just try and stay calm as your heart rate comes down and take enough recovery. If you need to sit on the loo do it, I’ve been there many times!
Evening stretching. Choose three, mine are currently the 90/90 stretch, the sofa hip flexor and elevated child’s pose.
Blue light glasses. Possibly a placebo but it does get me thinking that phone at night = bad, and I think I’m using it a little less.
Who to follow
This girl is killing it, some really great gym footage, similar to ours;
https://www.instagram.com/charlierugby_?igsh=MTJ6eHB0Nm01MWphYg==
Here’s a great low back routine by Andrew Lock, one of the top physical therapists in the world.
https://www.instagram.com/tv/CdHRmceBZBk/?igsh=YWdoNWY4bW8zajM0