Month: March 2015

We’d all like to be speedier in our given sport and perhaps you’re frustrated because, despite your efforts, it doesn’t seem to be happening? Want to be faster? Just follow these simple rules: GET STRONGER The stronger and more explosive you are, the more force you’ll generate, and the faster you’ll be. Strength training in the gym, coupled with some plyometric (jumping) exercises, is essential […]

Here are the best ways to boost your endurance: If you do longer events, such as marathons, Ironman competitions or cycle sportives, you’ll know you have to put in the hours of training and mentally and physically prepare yourself. Do you know the best way to improve your endurance, speed up your times and make it to the finish line though? INCREASE YOUR […]

Sweat poured and your muscles burned but you made it through the first 30 days of our four-month shape-up plan. Good for you! If you found it hard going, be warned – things are about to get even tougher! Top trainer, Jean-Claude Vacassin, has shifted things around a bit from month one. Now, instead of […]

The best ways to train for weight loss: COMBINE WEIGHTS AND CARDIO  Once you have a good postural base (no injuries or specific weaknesses) metabolic resistance training (think circuit training with higher reps and less rest between different moves) is a hugely effective way to drop body fat. This combination of strength and cardio training works wonders if you want the best results […]

This winter, you have two choices – cover the signs of Christmas excess in a baggy jumper and call it fashion, or kick your summer fitness routine into high gear now and rock a hot body by May. ‘It’s tough to get optimum results in a short space of time,’ says top trainer Jean-Claude Vacassin. […]

Exercise means different things to different people: it can help with weight loss, a healthier life or completing a race. Overthe next few months, I’ll show you how to tailor your exercise regime to reach your goal. This month, it’s how to maximise your health. BALANCE YOUR BODY Structural health is key to longevity and long-term results. Muscles, connective tissue and bones all […]

“Weights aren’t just for powerlifters and strong men. Strength training keeps us structurally sound and underpins all other physical activities – whether you’re in the gym, running around after your kids or sitting at a desk all week long. In fact, in today’s sedentary environment – when most of us suffer with bad posture or […]

Monday – Upper body Only had 30mins, but got a decent back and shoulder workout in. A1. Seated Press x 10 A2. Lean Away Lat pulldown x 12 A3. Horizontal Back Ext x 15 X3 B1. DB Lateral raise x 10 B2. Seated Face Pull x 15 B3. Seated Horizontal Row x 10 B4. Reverse […]

There was a time when I thought that the key to getting results was in designing the perfect programme. It’s not.  It took time to admit this, but with the exception of the injured, those with specific conditions or the athletic elite, a well-managed general programme, that is challenging and varied, is all that people need […]

Todays training should have been a long ride, which has been put back to tomorrow.  So instead, I went for a run in the mountains.  No plan, no expectations, just an hour and forty minutes to get a sweat on and get amongst it. No GPS, no water, no gels, no pre-workout anything, unless you count […]

Todays scheduled session was  5 x 5min intervals, but time (organisation) got the better of me.  I had an hour between getting out of bed and having to leave the house, which gave me 45mins to train. So this mornings bike session looked like this: 15min warm up, zone 1-2 30:30 x 10, workloads at […]

If I had a pound for every time I heard the words, ‘my diet is pretty good, I eat pretty clean’, I probably wouldn’t be writing this blog. For a start, eating clean is a misnomer. Why don’t we just call it what it is?  Which is eating less crap. Even if we recognise it as a […]

Today’s session was a simple tempo session, which consisted of 60mins in upper zone 2, going into zone 3. I had also planned to row my 5k again, but my hip is currently inflamed, and giving me some jip, so I canned it. The rest of the training week looks like this: Tues – 5 […]

Training today was a full body resistance programme. Warm up (hips mobility, glute activation and band pullaparts mainly) A1. DB Step Up x 10ea A2. Glute/ham raise x 10 A3. Reverse Hyper x 15 Repeat x 4 B1. DB Press x 10 B2. Seated Row x 10 B3. Ab Wheel Roll Out x 15 B4. […]

16wks out from Elbrus trip (and a potentially extreme challenge in mid April), the goal is to drop some size (yes, a want to get smaller), reduce body fat and improve endurance.  I have been a bit of a party animal of late, a few too many late nights and beers, which needs to be […]