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Category: Videos

What Should I Do In The Gym?

What Should I do in the gym

Train Smarter, Not Longer Nick emphasises that the length of your workout isn’t as important as how you structure it. Progression should be your focus—this means gradually challenging yourself to

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What’s the Best Rep Range for You?

What's the Best Rep Range for You?
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How Much Time Should You Spend in the Gym?

How Much Time Should You Spend in the Gym?
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Training Zones 1-5

Training Zones 1 - 5
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Achilles Tendonitis How to get rid of it!

Achilles Tendonitis How to get rid of it!

Nick Grange, world record holder and multi-event winner discusses Achilles Tendonitis and how to get rid of it! Running over training, increasing load too quickly, and tight lower leg and

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Advice when buying a heart rate monitor strap

Advice when buying a heart rate monitor strap

There’s little more frustrating than inaccurate heart rate monitor strap! Here, Nick Grange, world record holder and multi-event winner, recommends which heart rate monitor straps to use and what to

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Endurance Training Glucose vs Ketosis – How to manage your fuelling

Endurance Training Glucose vs Ketosis - How to manage your fuelling

Nick Grange, world record holder and multi-event winner, explains how he fuels during training, gives hints & tips and discusses the products he uses. Join us as we break down

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Mastering Endurance Training Fuelling: Navigating Glucose and Ketosis

Mastering Endurance Training Fuelling: Navigating Glucose and Ketosis

Nick Grange, world record holder and multi-event winner, explains how he fuels during training, gives hints & tips and discusses the products he uses. Are you ready to optimise your

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Avoiding Achilles Tendinitis, Mortons Neuroma, and Plantar Fasciitis

Advice on Achilles tendinitis, Mortons Neuroma and Plantar Fascitis

Tried-and-tested techniques for avoiding Achilles Tendinitis, Mortons Neuroma, and Plantar Fasciitis. If you have any questions or need support or advice with your training, please get in touch. 📩 nick@eliteoutdoorfitness.com

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Long Slow Distance (LSD) Progression Training

Getting the most from your Long Slow Distance (LSD) Progression Training

Nick Grainge, the multi World Record Holder & winner of Paras 10, Commando 30 and Fan Dance, covers what works for him when it comes to getting the most out

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Recovery After Extensive Training

Recovery After Extensive Training Video

Have you been training for an extensive period of time?! If so, a good recovery is vital. But how and when do you do this effectively!? Here, Nick explains the

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Post Event Recovery

Nick explains the principles of recovery post-event or race

So, your training has gone well, you’ve done a successful pre-event de-load and competed in an event. What next?! Here, Nick explains the most effective ways to recover following a

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Weighted Fitness or Bergen Training Tips

Top Tips Weighted Bergen Fitness Video

Bergen or weighted fitness training is incredibly effective in supporting you to meet your overall fitness goals, but you need a strategy! In this video, Nick covers some expert tips

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Implementing Strength and Conditioning Training

Implementing Strength and Conditioning Training video

Strength and conditioning training is essential in supporting you to meet your overall fitness goals, but how do you ensure you maximise your efforts?! In this video, Nick covers some

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How to Taper Correctly Before an Event

how to taper correctly before an event

Tapering correctly before an event is vital for maximum results. In this video, Nick explains what tapering is, along with the best techniques to correctly taper before an event.  

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What is a Bleep Fitness Test and How to Train to Pass

How to pass a bleep test

What is a Bleep test, how to train for one and top tips on how to pass from Nick Grainge, Founder of Elite Outdoor Fitness. A number of organisations like

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How to pace Commando Shuffle and PARA’s 10

Commando, Para Pace

Nick explains his journey of how he trains for Paras 10 and Commando Shuffle 30 miler, to allow him to pace correctly on the day and have the confidence to rely on his pre-training – Nick went on to win the Individual men’s Paras 10 and Commando shuffle as a team.

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How to increase your weekly mileage

Increase you mileage

Nick explains how to increase your weekly mileage, how this can affect your overall fitness gains, how you can deploy progressive tactics with supplementary training, am pm sessions and managing your expectations.

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See us on the Bought the T-Shirt podcast

As seen on the Bought the T-Shirt podcast

Nick talks to Chris Thrall on the Bought the T-Shirt podcast about Elite Outdoor Fitness and his time in 23 SAS.

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1 mile Bergen Weighted Hill Reps

1 mile Bergen Weighted hill reps

Nick explains how to incorporate Bergen hill reps into your training program and what adaptations these sessions will make. How this also effects what components of physical fitness you are

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How your body works against your VO2 max

vo2 max

Nick explains how difficult it is to establish your current and constant VO2 Max and how smartwatches use this in the background. He explains how your body works against your

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Shoulder Impingement

Shoulder Impingement

Nick shows a good way to reduce, fix or help discomfort of shoulder impingement

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Bergen Tempo Training

Bergen Tempo Training

Nick talks through how, when and why you would add Weighted fitness training to your running cycle, how capable you need to be to cope with this addition to your training and when to implement it.

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Ankle Mobility Series – Part 09

Ankle Mobility

Part 9 in a series of videos looking at ankle and knee mobility.

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Check out the most recent articles

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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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