What is the optimal number of times a week to exercise? We know that exercise is one of the most important things we can do for our physical and mental health. But how much do we actually need? What’s the minimum? Is there such a...
In a fitness industry dominated by weight loss, the reason for ‘going on a diet’ is almost always to lose weight. The nutrition industry is no different. We incorrectly value our foods by how much energy they contain. How much...
Does your exercise program include ‘training to failure’? Sets of exercises where you keep going until you cannot physically compete another rep? No? Maybe it should - there are loads of benefits you might not know about. A...
Have you ever woken up in the morning and tried to make a really tight fist? It’s hard right? You just can’t seem to generate strength. And maybe feel heavy getting out of bed. And even taking the lid off the tube of toothpaste...
We work extensively with FIFO (fly in fly out) workers. And there’s a common theme. Long and tiring days of work. Late nights. Early mornings. No days off. And something has to give. And often, that something is exercise. So how...
There is one MASSIVE glaring problem with habit building that no one’s talking about. Because of this oversight, well-meaning people (just like you) launch into a new diet or exercise regime with the best of intentions, but then...
This is part of a series of eight Range of Motion Nutrition Coaching webinars and blogs from Ash Dean, where you will learn how environmental factors and habits form good health and nutrition. Our purpose is to provide you with simple and sustainable behavioural...
Usually reserved for big sweaty dudes with bulging muscles and bushy beards, ‘Strongman’ style training may actually be one of the best things you can do for your health and fitness. ‘Strongman’ training is characterised by heavy weights, odd objects and short,...
The research in unanimous in preaching the benefits of creatine supplements for athletes. It allows the body to work at a higher intensity, increases muscle performance, increases muscle mass, increases maximal strength, increases power and increases work capacity....
This is part of a series of eight Range of Motion Nutrition Coaching webinars and blogs from Ash Dean, where you will learn how environmental factors and habits form good health and nutrition. Our purpose is to provide you with simple and sustainable behavioural...
There comes a time in most people’s lives (usually around their mid 30s), when their motivations for living a healthy lifestyle change. It’s a time when the pursuit of physical and mental health becomes the key driver. With a maturing in age comes a maturing of...
There seems to be a general belief that the HARDER an exercise session is, the more BENEFIT it will give you. That without ending up in a crumpled, sweaty puddle on the floor, the session will be a waste of time. Too often, we tend to think that levels of exertion and...
SESSION NOTES: Heavy Loaded Conditioning (1032-1061) This session utilises ‘odd objects’ and elements of ‘strongman’ training, and contains one element of each of the four major movement types. Movement types include anterior chain (or squat-based), posterior chain...
Specific training to improve power has far-reaching benefits for a broad spectrum of sub-populations. But first, let’s define the term. In physics terms, power = force x distance / time. We can simplify this equation by saying that power is the ability to move a...
SESSION NOTES: Power (1012-1031) Complete one couplet every 2:30 until each has been completed four times. Go immediately from one exercise in the couplet to the next. Power sessions incorporate very heavy power lifting; heavy Olympic lifting; moderate weighted...
SESSION NOTES: Airbike (942) Complete as many total meters as possible over the following airbike intervals. As fast as possible on each interval while still maintaining pace: 3x 60s work, 120s active recovery. 2x 120s work, 240s active recovery. 1x 180s work. ...
SESSION NOTES: Rowing (941) Complete as many total meters as possible over the following rowing intervals. As fast as possible on each interval while still maintaining pace: 6x 20s work, 80s active recovery. 4x 25s work, 100s active recovery. 2x 30s work, 120s active...
SESSION NOTES: Rowing (940) Complete as many total meters as possible over the following rowing intervals. As fast as possible on each interval while still maintaining pace: 9x 5s work, 60s passive rest. 6x 10s work, 120s passive rest. 3x 15s work, 180s passive rest....
SESSION NOTES: Heavy Barbell Conditioning (77)5, 3, 1, 3, 5 minute AMRAPs with a 2:1 work to rest ratio. Resume each interval where you finished the previous.5 Back squat (75% max)5 Power clean and jerk (75% max) This session contains one element of each of the four...
SESSION NOTES: Running (945) Complete as many total meters as possible over the following running intervals. As fast as possible on each interval while still maintaining pace: 3x 60s work, 120s active recovery. 2x 120s work, 240s active recovery. 1x 180s work. ...
SESSION NOTES: Running (944) Complete as many total meters as possible over the following running intervals. As fast as possible on each interval while still maintaining pace: 6x 20s work, 80s active recovery. 4x 25s work, 100s active recovery. 2x 30s work, 120s...
SESSION NOTES: Running / Rowing (946-951) Complete the intervals, progressing straight from the short 10/10 effort, into the medium 8.5/10 effort, into the longer 7/10 effort and finally the active and passive recovery. This session trains multiple different...
SESSION NOTES: Running (943) Complete as many total meters as possible over the following running intervals. As fast as possible on each interval while still maintaining pace: 9x 5s work, 60s passive rest. 6x 10s work, 120s passive rest. 3x 15s work, 180s passive...
So you’ve settled into the ‘new world’ (at least for now). You’re beginning to build some new routines and COVID-19 isolation is starting to feel like the ‘new normal’. And you’ve managed to scrape together a few select pieces of exercise equipment. Of course there...
SESSION NOTES: Pulling Stamina (199-207, 638-640) Complete parts A, B and C as required. This session focuses purely on ‘pull’ based movements. It employs a combination of high rep stamina work and lower rep strength based work in multiple planes - both...
SESSION NOTES: Pushing Stamina (190-198) Complete parts A, B and C as required. This session focuses purely on ‘push’ based movements. It employs a combination of high rep stamina work and lower rep strength based work in multiple planes - both designed to help...
SESSION NOTES: Pressing Strength (269-283) Complete the required set. Increase weights from the weights used last time you completed this session successfully. If completing for the first time, use the heaviest weight at which you can complete all sets. Warm-up first,...
Getting bored with long runs or repetitive interval training? We've got two running sessions you really should try. The beauty of these two sessions is that they're not just a random assortment of running intervals. They've been constructed to give you as much bang...
SESSION NOTES: Moderate Barbell Conditioning (956-959) Complete 12, 8, 4 unbroken reps of the programmed movements at 60% of your max. This session contains one element of each of the four major barbell movement types, through a combination of powerlifting and...
Back in the ‘olden days’ (aka 2019), you probably had an exercise program you were following. This program was designed to help you reach your goals. Whether your goals were to improve your general health, build muscle, get better at your sport, keep your bodyweight...