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Category: Audio

All the great articles from the ‘audio’ category of the Elite Outdoor Fitness blog all in one place.

Racing Pressure

Racing Pressure

In this audio, Speedy shares his experience of racing pressure as a young international runner.

Posted in Audio, Fitness and Health, InspirationLeave a comment

82% of 82%

82% of 82%

This audio book explains how working below intensity of 82% can benefit performance

Posted in Audio, Types of TrainingLeave a comment

Efficiency training

Efficiency Training

This audio book explains what the Elite Outdoor Fitness Efficiency session is and what you are looking at achieving

Posted in Audio, Types of TrainingLeave a comment

Merging Sessions

Merging Session

This audio book explains what the Elite Outdoor merging session is and what you are looking at achieving

Posted in Audio, Types of TrainingLeave a comment

Tempo 3 – Progressive Training

Tempo 3

This audio book explains what the Elite Outdoor Fitness Tempo 3 session is and what you are looking at achieving

Posted in Audio, Types of TrainingLeave a comment

Tempo 1

Tempo 1

This audio book explains what the Elite Outdoor Fitness Tempo 1 session is and what you are looking at achieving

Posted in Audio, Types of TrainingLeave a comment

Tempo 2

Tempo 2

This audio book explains what the Elite Outdoor Fitness Tempo 2 session is and what you are looking at achieving

Posted in Audio, Types of TrainingLeave a comment

Running kit

running kit

In this audiobook Nick covers the basics of running kit. What’s running kit essential and what’s nice to have?

Posted in Audio, Top TipsLeave a comment

Body Systems

This audio book explains the bodies systems and how the influence how we train and race

Posted in Audio, Top TipsLeave a comment

Aerobic vs Anaerobic

Aerobic and Anaerobic systems

Audio book explaining the difference between Aerobic and Anaerobic systems and training those systems.

Posted in Audio, Top TipsLeave a comment

Breathing

This audio book explains the importance of breathing and what the effects are at a cellular level when carrying out activity.

Posted in Audio, Top TipsLeave a comment

Endurance Performance and Lactate Threshold

Endurance

This audio book explains the science behind lactate thresholds and performance.

Posted in Audio, Top TipsLeave a comment

Fuel, Hydration and Supplementation

hydration

This audio book explains the importance of hydrating and fuelling and the positive and negative effects relating to this.

Posted in Audio, Top TipsLeave a comment

Heart rate watches

Heart Rates Watches

This audio book gives Nicks view and experience with using Heart Rate watches

Posted in Audio, Top TipsLeave a comment

Heat and Cold training

Heat and cold training

This audio book explains Nick’s own account of training for hot and cold climates to maximise performance

Posted in Audio, Top TipsLeave a comment

Injury management

This audio book explains post event injury management

Posted in Audio, Top TipsLeave a comment

Intensity minutes

Intensity minutes

This audio book explains how to progress intensity minutes

Posted in Audio, Top TipsLeave a comment

Loading

Loading

This audio book explains how loading is carried out to build capacity

Posted in Audio, Top TipsLeave a comment

LSD, HR management and Overtraining

This audio book explains in detail what you are trying to achieve from a Long Slow distance session, management of your heart rate and over training.

Posted in Audio, Top TipsLeave a comment

Blood Lactate

Blood Lactate

This audio book explains what Blood lactate is and how it is used within the body and the effect during activity.

Posted in Audio, Top TipsLeave a comment

Active Recovery

This audio book explains what the Elite Outdoor Fitness active recovery session is and what you are looking at achieving

Posted in Audio, Types of TrainingLeave a comment

Easy training

This audio book explains what the Elite Outdoor Fitness Easy session is and what you are looking at achieving

Posted in Audio, Types of TrainingLeave a comment

De-Loading and Tapering

This audio book explains the importance of deloading and tapering and when is appropriate to add to your training program.

Posted in Audio, Types of TrainingLeave a comment

Pre-Post Warm up down

This audio book explains the importance of including warmups and downs into your workouts

Posted in Audio, Types of TrainingLeave a comment

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Check out the most recent articles

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FREE 14 day trial on Remote Training Groups (RTGs)

That's right, we're giving you two weeks free on any new RTG sign-up.

Sign-up today
Tactical/Remote area first aid training Day/weeken Tactical/Remote area first aid training Day/weekend - who's interested??

We're looking at putting on a day in conjunction with Lee, who is a qualified and experienced Combat Medic, Advanced Paramedic Practitioner, Wilderness Medic and all round superb guy!  The day will provide training and qualification in emergency first aid, specifically for those operating outdoors in remote area environment. 

As well as giving you a recognisable qualification, this one day course can also act as a stepping stone to further qualifications, such as outdoor first aid and FREC course in the future - it's a great one to have under your belt!

We can only run this if we get the numbers, so please WhatsApp/DM if you're interested.

If we get the numbers, we will put on a BBQ for end of day and there will be camping for those interested. 

Please DM us.

#RemoteFirstAidtraining #SpecialForcesTraining #TraticalFirstaidTraining
If you're looking for a POSITIVE, SUPPORTIVE commu If you're looking for a POSITIVE, SUPPORTIVE community to help CHANGE YOUR MINDSET and PUSH BOUNDARIES, you're in the right place!

Elite Outdoor Fitness is dedicated to supporting its community to achieve their fitness goals in a balanced, achievable and structured progression. 

It's great to hear we are doing just that from our members - we want to help you too!

Join us on a free trail to see what we are all about.

Contact us by:
📩 nick@eliteoutdoorfitness.com
📲+44 7855468103

#EliteOutdoorFitness #SpecialForces #EliteFitness #TrainingGroups #FitnessMotivation #WeightedFitness
It's just over a week until our Jurassic Roller Co It's just over a week until our Jurassic Roller Coaster walking fitness day on Saturday 6th August. We have 8 spaces still available!

You have all been asking for this one for years, so get signed up now by visiting our website and heading to our Events page.

Intent: This day is a #hillfitness day and specifically can be used to build leg strength. It is on the Jurassic coast line and will be an out and back route, along the “Rollercoaster” section of the coastline. 

This route is used a lot by the #BritishSpecialForces in their training. The route has plenty of short and sweet steep ascents and descents. Go as light or as heavy as you like based on your experience and fitness level. 

It will however be predominantly walking throughout the day. No running.

Go..........

#eliteoutdoorfitness #bergentraining #WeightedHillReps #sasTraining #eliteFitnesstraining
Nick Grainge (the boss) is attempting the world re Nick Grainge (the boss) is attempting the world record for running the half marathon (carrying 100lbs weight!). This will take place on Saturday 18th September 2022 in Edinburgh.

This charity event is raising funds for Guide Dogs For The Blind. 

We (Elite Outdoor Fitness) would be really grateful if you would help us raise funds by donating to Guide Dogs For The Blind via this JustGiving page.

To donate, head to Just Giving and search Nick Grainge Run, or, type this into your search bar 🔽
https://www.justgiving.com/fundraising/nickgraingerun

I'm sure you will all join us in wishing Nick the very best of luck with his training.  Rather you than me mate!!!
New Post: Strength and Conditioning for Runners - New Post: Strength and Conditioning for Runners - https://eliteoutdoorfitness.com/strength-and-conditioning-for-runners/
New Post: Performance vs balanced food supplementa New Post: Performance vs balanced food supplementations - https://eliteoutdoorfitness.com/performance-vs-balanced-food-supplementations/
New Post: How to start running – Part 02: Routin New Post: How to start running – Part 02: Routine - https://eliteoutdoorfitness.com/how-to-start-running-02/
New Post: Shoulder Lat Stretch - https://eliteoutd New Post: Shoulder Lat Stretch - https://eliteoutdoorfitness.com/shoulder-lat-stretch/
New Post: Shoulder Dislocation Exercise to Improve New Post: Shoulder Dislocation Exercise to Improve Movement - https://eliteoutdoorfitness.com/shoulder-dislocation-exercise-to-improve-movement/
New Post: How to start running – Part 03: Consis New Post: How to start running – Part 03: Consistency - https://eliteoutdoorfitness.com/how-to-start-running-part-03-consistency/
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Which RTG is for me?

Not sure which Remote Training Group is best suited to your specific needs? Don't worry we have got you covered, just answer a few questions below and we can give you our recommendation!
Are you training for an event that requires you to carry weight?

Let's learn some more about your event...

Does your chosen event or focus include inclines and declines?
Does your chosen event or focus require you to work across undulating rough ground, where foot placement can sometimes be rocky, poor ground underfoot?
Is your chosen event or focus under 12 miles?
Is your chosen event or focus on adventure type racing or assault course inclusion?

Your personalised recommendation...

The following recommendations are based on your answers. If you sign-up for any of our remote training groups (RTGs) one of our team will discuss your specific needs with you in more detail. This will ensure you get the maximum benefits to achieve your target.
Include progressive programming through strength and conditioning to improve your baseline S&C and robustness at a tendon, ligament, and muscular level. Move through running, cross country running and then fell running to allow the adaptations in your balancing muscles and coordination and thus agility. Advanced strength training to improve capacity to include training with weight over undulating ground when you are capable and efficient, to hill reps and weighted tempo sessions to build that strength lactate threshold and multi-system taxing above and beyond weight and duration of event.
Progressive running program to include cross training such as Bike work and strength and conditioning.
Inclusion of progressive Bergen weighted work on inclines at speed for tempo rate sessions to improve strength and lactate threshold, shorter duration rep work to improve VO2 max and power rate.
Quality speed work program with and without weight to improve your flat speed. Inclusion of some interval and tempo work on inclines. Cross country running to hit balancing muscles and improve coordination and overall flat speed. Later progress tempo into longer speed for endurance sessions.
Progression onto fell running with and without weight to improve strength and conditioning and power, thus allowing latter sessions to work hard off the beaten track to facilitate efficiencies at a coordination and balance level. Hill work with weight. Include cross graining on fitness days with weight or fell running, working hard on down hills.
Lighter inclusion into off road/track fell running to improve conditioning leg strength and balance. Progressive program to set training targets above goal weight and duration to improve capacity at higher rate.
Work hard at improving VO2 max and Lactate threshold levels, shorter power sessions to include hill reps, tempo work and strength and conditioning cross training such as inclusion of jump squats and burpees into interval sessions. Working towards speed over distance training between 1-3 miles x 4 with efficiency rate recoveries.
Increasing long slow distance, hill work and endurance sessions to allow for Mitochondria efficiency and increase. Progressing into heavy weighted hill running emphasis on incline and decline speed and efficiency midline rate. Progressing to be able to put the power down for extended periods. Strength and conditioning reducing in the latter period to take up the slack on increased capacity building.
Baseline strength and conditioning to improve flexibility, strength and coordination moving to deficit style training to explore capabilities before failure. Multi-disciplined training sessions to allow for multi system taxing.

We think you'd benefit from...

To get the most from your training we'd recommend:

  • Join one of our RTGs (either Baseline or Event)
  • Incorporate some of our fitness days.

If you'd like to get these recommendations direct to your inbox, or would like a free 1-2-1 with EOF founder Nick Grainge to discuss your current challenges and how to optimise your training, just complete the form. Don't worry we promise not to fill your inbox with junk!
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