10 Fitness Challenges (Part 5)

February 1, 2012 By Leave a Comment

In case you have missed any of the previous challenges check out part 1, part 2, part 3 and part 4. Here are the last two challenges to work into your training goals. One requires you to get wet and the other to leave the ground!

9. Swim 800m
The ability to swim is a great test of strength, fitness and technique. It is also of great use in recovery from training, playing at the beach and of course it can even save your life. If you are new to swimming you will have to start by getting lessons from a swim coach. If you are used to swimming head down to your local pool and start testing out your endurance. For those who are experienced swimmers that want an extra challenge, aim to perform the 800m swim down at the beach in open water.

10. Box Jump half your height
Jumping is a show of explosive power and is relatable to a lot of really world tasks. Start practicing with a relatively small box or maybe even use step ups first to gain confidence. Your aim is be able to jump about half your height from a dead stop (no run up). Once you have the experience (and the courage) you might want to try for max height. There are some incredible videos on the internet of people jumping amazing heights!

Now with all 10 challenges complete post to comments how many you have achieved and what is still left to do!

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10 Fitness Challenges (Part 4)

January 11, 2012 By 1 Comment

This time we will focus on the Olympic lifts. Both of these exercises require every muscle in your body working together and so will only be learnt once you have a solid grasp on the fundamentals of each lift.

7. Learn to Clean and Jerk
The clean and Jerk is the combination of two distinct movements taking the bar from the ground to the shoulders and then from the shoulders to overhead. You will first start with Clean progressions and drills for completing the Split Jerk. Exercises you must train first include the Deadlift, Front squat and Push Press/Jerk. You will definitely need the trainers help here and it is not something you will learn quickly. For those of you who are proficient in the lift, your aim will be to lift 1.5x your bodyweight.

8. Learn to Snatch
The Snatch also takes the bar from the ground to the overhead position but only requires one movement. If you are familar with the clean movement pattern then the Snatch will be easier to learn. You must be confident in Overhead Squatting before attempting to learn the Snatch progressions. Once you have spent a while honing your skills your aim will be to lift a bodyweight Snatch.

Good luck with working on these advanced techniques and post your efforts to comments!

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10 Fitness Challenges (Part 3)

December 21, 2011 By Leave a Comment

I hope everyone is working on the first 4 challenges. Next up we have some gymnastic skills to master.

5. Perform a Handstand
Handstands are a great show of overall body strength, balance and core control. Initially, just working on kicking up to the wall and being able to support yourself upsidedown will be the goal. Be sure to engage your shoulders, core, glutes and quads. You may need the trainers or a friend to help you until you gain enough confidence. Once you have a handstand against the wall, trying practicing a freestanding handstand away from the wall, or even learn to walk on your hands!

6. Climb a Rope
Another great test of overall strength is rope climbing. Start with progressions of laying down on the floor and pulling yourself up to standing. Next, ask the trainers for help with learning the foot lock and start making your way up the rope with the help of your feet and legs. Once you are confident with your rope climbing skills using your feet to achor, challenge yourself to climb the rope with no feet!

Post any attempts and successes to comments, as well as ideas of your own.

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10 Fitness Challenges (Part 2)

November 30, 2011 By Leave a Comment

How did everyone go with the first two challenges? If you are still working on them, I have two more to add. For both of these you will need to ask the help of the trainers.

3. Deadlift your body weight
Deadlifts are an important part of your strength program to make sure you can safely lift objects without injuring your back. It is also important that you listen to the trainers so you do them properly. Your first aim is to lift the same amount as your own body weight. Once you have had some experience you will be aiming for over 2x body weight!

4. Master the Overhead Squat
Squats should be the basis of all training programs, no matter what your goals. Once you are experienced with the front and back squat, your challenge is to practice the overhead squat. Strength wont be enough for this lift, you need good flexibility through your ankles, knees, hips, back and shoulders if you want to be proficient in overhead squatting, as well as balance and core stability. So some mobility work may be in order. For those of you with solid technique already your goal is to overhead squat the same amount as your body weight.

I hope you are building a list of goals and ticking them off as you go. Post to comments any successes as well as your own ideas for challenges.

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10 Fitness Challenges (Part 1)

November 9, 2011 By 4 Comments

I read an article the other day about 10 fitness assessments, and while I didn’t agree with all the recommendations I thought it was a great idea. So over the next couple of posts I will outline 10 fitness goals that everyone can look to achieve.

1. A strict unassisted Pullup
This is lots of clients first goal when they begin training. To pull your whole bodyweight from straight arms to all the way to chin clearly over the bar is a great test of upper body strength. Aim to do this with palms facing forward and learn to engage your back muscles. For anyone who can effortlessly do pullups, your next challenge is to start working up to weighted pullups with half your bodyweight.

2. 5km Run
Changing gears to a more endurance effort, your next challenge is to complete a 5km run without stopping. This can be done on the weekend with no need to come into the gym. Once you have got some running under your belt you can step it up with a goal to complete a 5km run in under 20mins.

Have fun and post to comments how you go with the challenges, or add any of your own ideas.

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