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Category: Uncategorised

Training Zones 1-5

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VO2 Max, Lactate Threshold & Base Work

VO2 Max, Lactate Threshold & Base Work Boost Your Performance with Nick Grainge: VO2 Max, Lactate Threshold & Base Work Join Nick Grainge, world record holder and multi-event winner, as

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Mastering Uphill Running

Mastering Uphill Running: Practical Tips to Boost Uphill Running Speed and Stamina As an elite fitness expert with a background in special forces training and multiple World Records, I’ve encountered

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Motivation and consistency

Motivation and consistency are probably the most important factors to consider when wanting to get fit or progress as an experienced athlete. For most, the daunting prospect of getting fit

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Visualisation and Positivity

All professional athletes visualise winning. It is another important motivational driver. Creating a mental image of something positive and motivating such as winning a race, doing a personal best or

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Loading and De-Loading

Training Load Fitness is gained from stressing the body, and multiples systems within the body, to force adaptations to make the body more capable next time it’s stressed at that

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Using Max HR percentage zones

How can you use maximum heart rate to identify the zone you should be training in?

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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?

Yes

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

Does your chosen event or focus include inclines and declines?

Yes

Does your chosen event or focus require you to work across undulating rough ground, where foot placement can sometimes be rocky, poor ground underfoot?

Yes

Is your chosen event or focus under 12 miles?

Yes

Is your chosen event or focus on adventure type racing or assault course inclusion?

Yes

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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