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Category: Videos

Fan Dance Tempo 2 session

Fan Dance tempo 2 training

How Elite Outdoor Fitness break their tempo sessions down and the effects these sessions have on your capacity with weight. These sessions are very specific and demanding and so Nick suggests when is appropriate to add to a training program.

Posted in Videos, Weighted fitnessTagged fan dance, Tempo 2, tempo trainingLeave a comment on Fan Dance Tempo 2 session

Fan Dance tempo introduction

Fan Dance tempo training

When do you introduce Tempo 2 training sessions into your program? This video looks at the basics of training and how to prepare yourself for these very arduous but productive sessions.

Posted in Videos, Weighted fitnessTagged fan dance, tempo trainingLeave a comment on Fan Dance tempo introduction

Bergen packing for speed

Bergen packing for speed

In this video Nick runs through the best way to pack your Bergen for speed and safety.

Posted in How-To, Videos, Weighted fitnessLeave a comment on Bergen packing for speed

Pre- and post-training 20 second stretching

stretching

Nick’s basic stretching routine to function as a pre- and post-warmup and down, facilitate in recovery and minimising injury during exercise

Posted in Mobility and Stretching, VideosTagged Cool-down, Mobility, Recovery, Stretching, Warm-upLeave a comment on Pre- and post-training 20 second stretching

Hip Stretches

Hip Stretches

Ali shows you some Hip stretches

Posted in How-To, Mobility and Stretching, VideosLeave a comment on Hip Stretches

Hip Opener Stretch

Simple hip opener stretches

Posted in How-To, Mobility and Stretching, VideosLeave a comment on Hip Opener Stretch

Hip – Internal Rotation

Ali walks us through the internal rotation of the hip

Posted in How-To, Mobility and Stretching, VideosLeave a comment on Hip – Internal Rotation

Layering up

In this video Andy explains why wearing the right kind of clothing in the great outdoors is a major priority.

Posted in Bushcraft, Top Tips, VideosLeave a comment on Layering up

Using a button compass

Button Compass

In this video Andy explains how to use a button compass.

Posted in Bushcraft, How-To, VideosLeave a comment on Using a button compass

Spinal Mobility

Spinal Mobility

In this video Ali gives us some Spinal Mobility stretches

Posted in How-To, Mobility and Stretching, VideosLeave a comment on Spinal Mobility

More Hip Flexor Stretches

Ali takes you through some more hip flexor stretches

Posted in How-To, Mobility and Stretching, VideosLeave a comment on More Hip Flexor Stretches

Quad Stretch

Quad Stretch

Ali takes you through a Quad Stretch

Posted in How-To, Mobility and Stretching, VideosLeave a comment on Quad Stretch

DD Hammock & DD Tarp Quick release set up

In this video Andy explains the quick release knot set up of his hammock

Posted in Bushcraft, How-To, VideosLeave a comment on DD Hammock & DD Tarp Quick release set up

Hip Flexor stretching

In this video Ali takes you through Hip Flexor stretching

Posted in How-To, Mobility and Stretching, VideosLeave a comment on Hip Flexor stretching

N Range Training

Range Training

In this video we look at N Range Training

Posted in How-To, Mobility and Stretching, Types of Training, VideosLeave a comment on N Range Training

Hinge Training

We take a look at Hinge training

Posted in How-To, Mobility and Stretching, VideosLeave a comment on Hinge Training

Mobility Stretches

A time-lapse video of a mobility session

Posted in Mobility and Stretching, VideosLeave a comment on Mobility Stretches

Hamstring Passive Stretch

In this video we take a look at hamstring passive stretches

Posted in How-To, Mobility and Stretching, VideosLeave a comment on Hamstring Passive Stretch

Foot Care

In this video we show you the basics of foot care

Posted in How-To, Physio, VideosLeave a comment on Foot Care

Joint Movement Routine

Ali gives you a joint movement routine

Posted in How-To, Mobility and Stretching, VideosLeave a comment on Joint Movement Routine

More Hamstring Stretching

Take a look at some more Hamstring Stretches

Posted in How-To, Mobility and Stretching, VideosLeave a comment on More Hamstring Stretching

Joint Mobility

In this video we look at joint mobility

Posted in How-To, Mobility and Stretching, VideosLeave a comment on Joint Mobility

Hamstring Stretching

In this video we run through some hamstring stretches

Posted in How-To, Mobility and Stretching, VideosLeave a comment on Hamstring Stretching

Box Breathing Explained

Box Breathing

In this video Will explains about Box Breathing

Posted in How-To, Pilates, Videos2 Comments on Box Breathing Explained

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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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