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Category: Workout of the Day

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

Nicks Shocker Session Deadlifts vs Sprints

Nick gives and insight into one of his shocker sessions normally performed twice, this is one of the basic routines to increase capacity mid-way through his training cycle.

Posted in Challenges, Fitness and Health, Fundamentals of training, How-To, Inspiration, RTG, Top Tips, Types of Training, Videos, Workout of the Day1 Comment on Nicks Shocker Session Deadlifts vs Sprints

Basic Strength and conditioning Progression

Nick explains how to progress when training, specifically in strength and conditioning. Most people don’t reach their potential when starting from the basics.

Posted in Fitness and Health, Fundamentals of training, How-To, Inspiration, RTG, Top Tips, Types of Training, Videos, Weighted fitness, Workout of the DayLeave a comment on Basic Strength and conditioning Progression

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Does your chosen event or focus include inclines and declines?

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

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Is your chosen event or focus under 12 miles?

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

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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.

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