Strength Training Tips

Q. Season’s greetings from Sweden! I’m a Swedish trainee who has been visiting your great web-site and read your articles.

I was previously working out with weights for about 20 years and was mainly interested in bodybuilding. Now I have shifted my focus more towards functional strength and starting to do more bodyweight exercises in conjunction with swimming twice a week (1500 m).

I’m trying to lose 5-10 kg around my waist. Together with my swimming I would like to some strength and functional training. I hope you will be able to give me some training ideas. Thank you in advance for your help!

A. Start off with a 3 week break in program consisting of bodyweight exercises. The exercises should consist of compound exercises that work more than one muscle group at a time; i.e push ups, squats, chin ups etc. Keep the reps high (12-15) to prepare your tendons and ligaments for the stresses ahead, use a rest period of 60 seconds and use a 2.0.2 tempo (lifting speed).
After your 3 week break in program has finished incorporate these guidelines into your training program.

Always train with your bodyweight first, (i.e. push up’s, bodyweight squats) before adding any type of external weight. You’re much better off learning how to control, stabilize and then move your own body before lifting external weights.

Always use free weights, machine weights are out of date (cable weights are the exception as they are not on a fixed axis). Why use a machine that replicates exercises you perform with free weights? Use the real thing!

Train movement patterns, not body parts. These are movements that you perform in everyday life. Bend Lunge Squat Push (horizontal/vertical) Pull (horizontal/vertical) Twist
Train on your feet, primarily life takes place standing, your training should mirror real world activities.

As far as your cardio goes if you're swimming 1500 meters per session your more than likely performing steady state cardio, as far as fat loss goes this is not the best option.

Interval training is number 1 for fat loss, If you prefer swimming for your cardio perform sprints in the pool, you can also use a kick board to do this.

Start off with a 3-1 work to rest ratio; i.e 1 min sprint and 3 min's rest and increase the number of sprints or decrease the rest period as you progress.

Finding time to exercise

Q. Hi Dan, I find it hard to fit exercise into my day, I always seem too busy - any tips?

A. At the beginning of the week block out time in your diary and treat it as an appointment.

Write down your goals and if you find yourself trying to talk your way out of a session refer back to your goals and remind yourself why it is you need to train.

Another good tip is to exercise first thing in the morning, you're less likely to have "something come up at work", or find an excuse.

Queens Park and Rushcutters Bay Boot Camp, Home Work.

Hi Guys,

Here is your homework, if you have any questions just post a comment below.

Cheers,

Dan.


5 min warm up.

Do 2 Sets of 15 reps.

EXERCISE
1. Alternating Lunges
2 Press Up’s
3 Sit up with twist
4 Step Up’s
5 Rows
6 Plank

REST BETWEEN SETS: 30 seconds

Interval Program

Sprint as fast as possible for 10 seconds then rest for 20 seconds.

Repeat this 10 times.

Rest for 180 seconds and repeat.

Boot Camp Rushcutters Bay

Boot Camp Workout Of The Week - Rushcutters Bay Boot Camp



Hey guy’s,

Killer workout this morning at the Rushcutters Bay boot camp, we’re at the end of week 3 now and everyone’s strength has increased dramatically since we started just a few short weeks ago.

As you can see by the workouts the circuit’s are getting tougher but the variations of the exercises are much more fun.

These types of workouts are awesome for burning calories, increasing your metabolism and losing body fat.

Click here to book a FREE 2 week trial to our Rushcutters Bay Boot Camp

Train Hard!

Dan Clay
Owner/Head Trainer
Dangerously Fit Boot Camp

Can I do Chin Up's Everyday?

Q. Is it O.K to do chin ups everyday?

A. No - you need to give your muscles 48hrs rest between workouts.

This is when you’re muscles repair and grow and when you’re body refills your muscles glycogen stores.

Consume carbohydrates and protein within 30 minutes of finishing your workout and get plenty of rest.

It’s not always how hard you train but how well you can recover!

If you would like to train the following day, exercise different muscles i.e lower body on day1 followed by upper body on day 2.

Centennial Park Boot Camp fitness Results

Hi Guys,

Thanks for attending this months boot camp everyone.

Well done on the fitness test, you all did really well.

Have a good weeks rest and I'll see you soon.

Cheers,

Dan.

Most improved...
Push ups - Bec Karp
Plank - Sophia
Cardio - Paul

Name Push ups | Plank | Cardio
Sophia 35/45 50/120 4.15/3.45
David 33/31 50/55 3.15/3.03
Amanda 31/42 45/60 3.45/3.11
Paul 18/30 36/40 5.40/4.01
Bec Norton 32/38 50/112 4.00/3.08
Georgina 34/- 45/- 3.42/-
Vanessa 36/- 47/- 3.35/-
Alex 34/42 58/64 3.40/3.22
Isabella 36/- 145/- 3.13/-
Bec Karp 30/46 60/119 4.45/4.01
Laura 33/37 38/54 4.00/3.36
Ashleigh 29/- 89/- 3.20
Charles 45/- 120/- 2.48/-

Exercise Machines... A Waste of Money.

Last Friday I went to the Fitness Expo which is a Fitness exhibition held at the Sydney Convention Centre.

Friday is industry day where only people from the fitness industry can come to have a look at the latest and greatest fitness equipment, fashion accessories and whiz bang exercise machines.

One thing that made me laugh (no it wasn't all the fake sun tan and licra about)....

It was how much money, time and effort these exercise machine companies were spending trying to out do one another building machines that replicate free weights.

These machines looked like something out of the space age.

If free weights are so good and companies are spending mega money trying to copy them, it obviously shows that free weights are the best form of training.

So why not just use free weights?

Some of these machines were selling for five grand or more.

Why would you bother?

Save yourself $4,750 and buy 2 kettle bells, 2 adjustable dumbbells, 2 different weighted medicine balls and a skipping rope.

No only will you save yourself a ton of money, you'll have much more variety in your workouts, a lot more fun, they'll take up less room in your home and you'll get better results.

Better still, why not try out Bondi Fit Squad or The Dangerously Fit Boot Camp?

Click here for more info.